Dallas Running Club: The Loop 5K

On Saturday October 1, 2011 I ran in the last of the 8 free Dallas Running Club races that they offer to members each year, The DRC Loop 15K and 5K. I chose to run in the 5K since I had my long run of 11 miles the next morning with my 10:30 pace Run-On! training group. As usual, this annual event took place at Winfrey Point in White Rock Lake, Dallas, TX, and started at 8:00 AM. The event benefited Texas Scottish Rite Hospital and Back on My Feet. Led by Lea Velez and Run-On! Training Coordinator, Jennifer Kimble, many of the Run-On! team ran with a homeless runner. Some of these team members are in my 10:30 pace group, including Nancy Fallen, Teresa Nichols, and Rebecca Lange. As the DRC photographer, I took a few pictures of the Run-On! group, and runners that finished the 15K after I finished my 5K race. Both races started at the same time together. I lined up late, and got stuck about 25 rows back. There were 632 Run-On! Chip timed finishers, with 223 5K finishers including 45 5K runners and 68 15K runners in the Clydesdale and Athena divisions. I didn't start out running all out, like I usually do, because there was such a crowd. The 5K race had a turnaround, but the 15K did a complete loop around the lake. My 1st mile time was 8:00. I got to the turnaround at about halfway to the 2nd mile. When I crossed the 2 mile marker, my time was 15:54 (a 7:53 / mile pace). My 3 mile time was 23:47 (a 7:53 / mile pace). I finished the race in the time of 25:09, 43rd out of 223 5K finishers, and 4th in my age division. As it turns out, the first place winner in my age group was moved up to a Master's winner, and I was surprised when they called my name at the awards ceremony for the 3rd place award. Because the 1st place winner was moved into the Master's division, I ended up finishing 3rd out of 8 in my age group, and 36 out of 104 men. I received 7 points for the DRC Championship, and finished in the top 10 in Volunteering and Racing combined. You can see other runner's results at the DRC site. During my long run the next morning, both feet swelled up and became numb. Thanks to Jennifer Kimble, who recommended an area foot Doctor, I found out that I had arthritis in both feet, which is probably due to over-training. I listened to the Doctor and stopped running for a couple of weeks, but ran another race on October 22. Place   Bib #    Men     Overall   Chip Time  Pace                                          3/8     897    36/104   43/208     25:09     8:07 I run to raise awareness for prostate cancer and to benefit my community. www.runningforacause.tumblr.com

The 2011 Prarie Man Half Marathon

On September 21, 2011 I ran in my 1st Half Marathon ever, the 2011 Prarie Man Half Marathon, 5K, and 1 Mile Fun Run. I want to thank Jennifer Kimble, the Run-On! Training Class Coordinator and RRCA Certified Coach, Mitch Hayes the Assistant Coordinator, and the training group at Run-on! for preparing me for this event. I've never had a coach or been in a training program before, and I can tell you from personal experience that it makes all the difference. The race took place along the shore of Joe Pool Lake in Lynn Creek Park in Grand Prarie, TX, and benefited the MP Foundation for ALS Awareness (Lou Gehrig's Disease). I dedicate this race in memory of fellow Run-On! runner Diane Proud who passed away from ALS a few weeks ago. Diane was a 2 time national duathlon title holder, an 8 time USA Triathlon All-American, and a world class runner. Longtime coach at the Cooper Fitness Center. She had her own race, ALS Run "Proud for Dessert", which she attended on September 10. She showed tremendous courage by running races the best she could, even with her illness. Thank you for inspiring me Diane! All half marathon and 5K runners received a free Brooks Tech shirt. The race course took runners around a pair of loops along the lake's shoreline and then out of the park to the intersection of Mansfield Road. From there, the course turned right and then followed a long straightaway stretch along the northern shoreline of the lake, leading all the way to the Joe Pool Lake Dam. At the Dam was the half way point of this 13.1 mile course. From the turnaround, we just followed the same course back. Ironhead Race Production promoted the race, led by CEO and Race Director, Jack Weiss, who is a certified USAT Training Coach, USA Cycling Level 3 Elite Coach, and a USA Certified Triathlon Coach. Run Far Racing Services planned the event, and professional photos were conducted by Celebrated Images. There were many sponsors at the event, including Mobility Outfitters, inc, Richardson Bike Mart, Spring Valley Spine and Sportscare, Gatorade, as well as a lot of other food and drink sponsors. To participate in the event, you had to arrive by 6:15 AM, because the park was closed to traffic for race. The half marathon started at 7:00 AM with temperture in the low 70 degrees. About a half a mile after the race started I checked my Garmin timing device, and saw that I was at a 5:40 mile pace. I felt comfortable, so I just kept the pace as best I could. I had planned on starting at a 9:25 / mile pace, but my first mile time was actually 8:39. My 2 mile time was 17:28 (a 8:49 / mile pace), and my 3 mile time was 26:12 (a 8:43 / mile pace). I kept my average pace at about 8:40 / mile. The faster runners were way ahead of me and there were not many runners to follow behind, like a normal 5K race. The water stops were great; they had one every 1 mile or so. At mile 4 my time was 34:50 (a 8:38 / mile pace), and my mile 5 time was 43:31 (a 8:41 / mile pace). The 6th mile was my fastest mile at 52:06 (a 8:34 / mile pace). I finally made it to the the turnaround at the Dam, and made my way back. My mile 7 time was 1:00:47 (a 8:41 / mile pace), and my mile 8 time was 1:09:30 (a 8:43 mile pace). At this point, my average pace started to climb a few seconds. My mile 9 my time 1:18:23 (a 8:53 / mile pace), at my mile 10 time was 1:27:19 (a 8:55 / mile pace). I picked it back up a bit at mile 11 with a time of 1:36:01 ( a 8:42 / mile pace). I made my was back inside the park and finished the 12th mile in 1:44:54 (a 8:52 / mile pace). On about mile 13, we got teased by the finish line in front of us. All that remained was to turn left and loop around the back-way to the finish line. I came to a crossroad, and there were no volunteers to say which way to go to get around the loop and back around the shroeline. There were not any runners to follow, so I got confused and stopped running. I just wanted until the next runner came by, and I followed her to the finish line. My 13 mile time was 1:54:24 (a 9:29 / mile pace). I lost at least 45 seconds due to the confusion. My Garmin finished the race at 13:36 (a 8:56 / mile pace). My Garmin doesn't seem to be 100% accurate, but it does help me keep a good pace and record. My official chip time was 1:57:41. I finished 21 out of only 57 overall finishers, 14 out of 23 men, and won my age group with 2 other men. My official halfway time was 57:30 (a 8:47 / mile pace), and finished the 2nd half in 1:00:11 (a 9:11 / mile pace). My overall pace was 8:59 / mile in my first half marathon. I would have been happy with a 2:09:00 finish. I've been running for almost 2 years, and with alot of help and encouragement, was able to accomplish something I never thought I could do. Thank you USMD Prostate Cancer Center, Jennifer, Mitch, and Run-On! Place   Bib#    Men    Overall   Chip Time   1st Half   2nd Half   Final Pace    1/3    529    14/23    21/57     1:57:41      57:30    1:00:11      8:59 I run to raise awareness for prostate cancer and to benefit my community. www.runningforacause.tumblr.com

The Lewisville Lodge Race for Children

On September 17, 2011, I raced in the Lewisville Lodge Race for Children in Lewisville, TX. The event benefited the Lewisville ISD Education Foundation and the Texas Scottish Rite Hospital for children. This is one of those races that I ran in last year, so I had an idea of what to expect. I arrived early and ran a slow jog, then met up with my son, John, and his girlfriend who both live in Lewisville.  Their youngest daughter was interested in signing up as a runner, and I was very proud as she registered for her very first race.  There were a large number of volunteers from Lewisville Lodge no. 201, and many sponsors, led by Napa Auto Parts, Chase, AOJ Bart, Inc (lithographers) and many more who donated door prizes after the awards ceremony. This was a well-run race conducted by Run-On! John took a few pictures of us before at the 1 mile fun run, and then it was time to get serious. The 5k started in front of City Hall, and I lined up in the first row, ready to go all out from start-to-finish. It had rained the night before for the first time in months, and it was very humid by the time the race started. Thankfully, this was a race course with no turnaround. The bad news is that there were several hills and many turns on different streets. During the first mile I was feeling pretty good, and my time was 7:39. I started to struggle going up the hills and my pace slowed down a bit. My 2nd mile time was 15:57 (8:17 mile pace). After the 2nd mile, there was a long straight away then a turn to the finish line. My 3 mile time was 24:19 (8:22 mile pace). I ended up finishing in the time of 25:12.  Finishing about 1 second ahead of me was a 10 year old girl. I wish I had started running when I was her age; she has a great future ahead of her. I finished 35th out of 184 chip time finishers, 3rd place in my age division. As I have said before, my hope is to inspire others to try walking and running as a way to their better health, and so I was very happy to run with my son's girlfriend's daughter who finished 2nd place in her very first race. My next race will be my first half marathon 13.1 miles September 24 (which you'll be able to read about soon!). Place   Bib#    Men    Overall  Chip Time  Gun Time  Pace   3/6    3201   27/93   35/184    25:12      25:13      8:07 I run to raise awareness for prostate cancer and to benefit my community. www.runningforacause.tumblr.com

The 1st Annual Great Prostate Cancer Challenge - DFW

First of all, I want to thank all of the participants of this very special event that I competed in last week, on Saturday September 10, The 1st Annual Great Prostate Cancer Challenge - DFW. Thank you to the walkers, runners, volunteers, and of course, the sponsors. Specifically, I want to thank ZeroCancer, DFW Runs, and all the UANT / USMD staff. The event took place at the Mavericks Activity Center (MAC) at UT Arlington.  Nationwide, a man dies from prostate cancer every 18 minutes, and affects 1 in 6 men. Almost 30,000 men will die this year alone. If those statistics bother you, then please do something about it by getting involved with this event next year. After I was diagnosed with prostate cancer in June of 2007, I chose USMD Prostate Cancer Center as the place where I would have have robotic surgery. Now, after a successful surgery, changing my diet, and running, my PSA is still undetectable. Please help support this amazing facility by joining them at their third annual open house on September 24 from 10AM - 2PM. There will be tours, food, exhibitions on leading cancer treatment technologies, and you'll be able to meet Dallas Cowboy Hall of Famer Bob Lilly, and DFW Today personality Jody Dean.  The sponsors of this very important event were ZeroCancer The Project to End Prostate Cancer, Urology Associates of North Texas, USMD Prostate Cancer Center, Abbot, Amgen, Vantos, Hockey Fights Cancer, Cliff Bar, Muscle Milk, Chick-Fil-A, The Runner Shop, Honest Tea, Genghis Grill, Bob Moore Subaru, and many more. The live band sponsor was Sun and Ski Sports. Pam Turner Volunteered and organized an incredible team from USMD and UANT.  Jessica Sixkiller was the team leader for USMD, which included several doctors running with their children. These dedicated individuals included Dr. Rich Bevan-Thomas, Dr. Justin Lee, Dr. Cliff Vestal, and Dr. Scott Thurman. Paul Rothschild attended the USMD tent where he handed out free items to the runners. There was a special room inside the MAC for prostate cancer survivors and their families. USMD's Brenda May was there handing out free t-shirts, food, and drinks. She and the other volunteers also hosted drawings for gifts. There were about 12 different races on Saturday and a few more the next day, on September 11. I trained hard for this race with 25 beautiful ladies in the 10:30 pace half marathon group at Run-On! My 5K race started at 9 AM in front of the MAC, and looped onto the street, off campus, and around the neighborhood. There was no turnaround at this race, which was excellent. There were a few small hills, but I was determined to not allow that to slow me down; I wanted to run a good race so I could give proper thanks to USMD Cancer Center for all that they have done for me and all their other patients. I lined up on the 1st row ready to give all I could for this great cause. While I waited for the start, several prostate cancer survivors talked to me and said they had read my running blog, which made me feel great. Last week, my Garmin timing device didn't work, so I had a lady that I met from LSU reset it for me. Now I know my average pace when I am running, but still can't figure out how to see my per lap pace while I am running. I started out fast. After a long stretch, we turned left, off campus, then ran on a long straightaway. My mile 1 time was 7:56. To my surprise there seemed to not be many runners ahead of me. Most races, there are at least over a hundred that pass me up at the beginning of the race. I guess this motivated me more, as I kept running hard, not letting up. I even passed a few more runners on my way to the next mile marker. My mile 2 time was 15:38 (a 7:42 / mile pace). With about half a mile to go, I could see the finish area up ahead. I knew that my son John and his girlfriend and her children would be at the finish line waiting for me, so I did my best to maintain my pace. My mile 3 time 23:32 (a 7:53 / mile pace). I turned on the straight away back to the finish line at the MAC, and I could see the large Muscle Milk display around the finish line. I never look back in a race, because if you want to beat me to the finish line you are going to have to run past me. Everyone knows who I am because I wear a USMD Prostate Cancer shirt, and a sign in the front of my shirt to promote prostate cancer awareness, prevention, and to show support the organizations that have helped me overcome my cancer.   My final time was 24:04 (7:43 / mile pace), and a new personal best 5K. I finished 13th place overall out of 260 chip timed finishers, 1st out of 14 in my 55-59 age division, and 10th out of 110 men. You can see the full race results at mychiptime.com. There were 150 ladies that participated in the race, which was surprisingly even more than the 110 men. Thanks to you ladies for supporting this important cause. Do it now so you will not have to be a caregiver to your man later. Keep this race open on your calendar for next year and help me spread the word. Remember, September is Prostate Cancer Awareness Month. There is free prostate cancer screenings at many local hospitals. Thank You. I run to raise awareness for prostate cancer and to benefit my community. www.runningforacause.tumblr.com

The DRC Breakfast Bash 5 Mile

On Saturday September 3rd, I ran in the DRC Breakfast Bash 5 mile at Winfrey Point in White Rock Lake at Dallas, TX. The race and breakfast was free to Dallas Running Club members.  Non-members had to pay $10.00 to register and another $5.00 for breakfast. In addition to the 5 mile event, they also had a kid's 1K race that started at about 9:00 AM. There were 832 DRC members pre registered for this race.    The featured charity was Crohn's and Colitis Foundation of America (CCFA), a non-profit, volunteer-driven organization dedicated to finding the cure for Crohn's disease and ulcerative colitis.  Specifically, the DRC supported the CCFA's Team Challenge, which is their endurance training and fundraising program that enables people to train for a half marathon, triathlon, or cycling event while helping to find a cure for those two horrible diseases.   The good news is that after over 2 years my youngest son, who helps me type up this blog and adds the pictures, has found full time work again. The bad news is that his time is limited, so I'm going to try to shorten these posts up a bit. I will keep doing most of the same things, but will try to condense my posts.   For some reason, my Garmin timing device would not record right at this event. Unfortunately, this means that I don't have any mile or pace times. Like all DRC races, Run-On! furnishes the chip timer for each runner free of charge. Their race team does a great job at each race. Thank you Run-On! for your support of the DRC.   I took a lot of pictures before the race. When it got closer to the starting time for the 5 mile, I lined up about 12 rows back. Usually, in a 5K, I run all-out from start to finish. But this was a 5 mile race, and it was a hot morning, and I had to slow my pace during the first half of the race. After the turnaround I started to run a little faster.   When I got to the point where there was only 1/2 mile left, I gave what I had left and finished in the time of 41:12, an 8:15 /mile pace. I finished 134 out of 648 finishers, but there were about 81 finishers in the Clydsdale / Athena division, which is separate from overall total.   To compare, last year my time in this race was 48:00, a 6:48 difference in 1 year.   Also, see the attached .pdf that shows the remaining free prostate cancer screenings in 2011.   Place   Bib#     Overall     Chip Time     Gun Time      Pace  7/23     765     134/648     41:12:00         41:15       8:15 / M I run to raise awareness for prostate cancer and to benefit my community. www.runningforacause.tumblr.com

The 13th annual Vibha Dream Mile 5K and 10K

On Saturday August 20, 2011, I ran in the 13th annual Vibha Dream Mile 5K and 10K at Tee Pee Hill in White Rock Lake, Dallas, TX. I ran in the 5K race this time. The host of the race, Vibha, is a non-profit organization that seeks to restore food, shelter, health and education to underprivileged children, mostly from India. The race benefited City House in Plano, whose mission is to provide emergency shelter and transitional residential services to children and young adults who are in need due to abuse, neglet, or homelessness. The race sponsors were Texas Instruments, Agent Insure, Krypton Solutions, Ecom Consulting Inc, Pepsico, and a few more.   Most of the time, races start at Winfrey Point, but Tee Pee Hill was a new race location at White Rock for me.  Tee Pee Hill. I left the house early and had to stop at a gas station to ask for directions. Despite that, I arrived before 6:00 AM. When I arrived, the large group of race volunteers were already setting up. Since there was no 1 mile race at the event, I found the start / finish line and ran slow 1 mile warm up jog. I always like to do that so I can not only warm up my legs and hips, but also see the race course which helps me finish as best as I can.    I saw many of my running friends out on their long training run around the lake, which is about 15K or 9 miles. Ruben Sayuil and his excellent racing systems ran this race. He is the man who runs the very affordable Carrolton Runners Club races every third Sunday of the month plus a prediction race for only $2.00 (if you pre register online).   Most of the races that I have run with both a 5K and a 10K start at same time. However, for this race the 10K started first at 7:35 AM, then the 5K started off at 7:50 AM. The temprature was 92 degrees, with 38% humidity, 5 mph winds. The course was measured by Ken Ashby, who always does a great job. Here's a pic of Ken, doing his thing...   We started in front of the Pavilion on a narrow trail. After a small loop, we were on the regular White Rock trail. I started on the 1st row, and felt great after a good week of Run-on! training. Recently, I've lost a few more pounds and now I'm back at my high school weight of 155 lbs.   After a quick start, I tried my best to keep my pace up. There were a few of my running friends from the Dallas Running Club in front of me. At mile 1 my pace was 7:44, and at the turnaround, about my time was 12:13. I then made it to the second mile in 15:42 (a 7:58 / mile pace).   About 2 1/2 miles into the race, a younger man that was behind me said "you are sure pushing me." I told him that I was only running my race the best I could. I guess this motivated him since he later passed me up to finish in front of me. My 3 mile time was 23:40 (a 7:57 / mile pace). I tried not to slow down until I crossed the finish line. When I finally got there, my time was 24:33.52 on my Garmin watch.   This was my first race that I can remember where I ran all 3 miles iunder 8 minutes. My final pace for this race was 7:54. Before the races started I ran, like most runners do before each race, in front of the starting line to warm up. I guess my chip timer started early because after the race there was some added time on the preliminary final total. Ruben corrected the mistake, and I placed 1st in the 50-59 age group and 13th out of 106 5K runners.   Place   Bib#    Men   Overall  Finish Time  Age Grade                                          1/5     6552   10/51  13/106    24:33:52      64.7% I run to raise awareness for prostate cancer and to benefit my community. www.runningforacause.tumblr.com

The Carrollton Runners 1 Mile and the 5K

On Sunday July 31 2011, I ran in both the Carrollton Runners 1 Mile and the 5K at Mcinnish Park in Carrollton TX. This event came one day after running a 5K race in Arlington. Registration was only $2.00, and no shirts or awards were given at this club race. I arrived early and practiced the 1 mile at a slow jog, then stretched and ate a protein bar. I've been training at with the Run-On! Dallas training group since January of this year and wanted to try and beat my 1 mile personal best time of 7:26 in a race.  I missed a few Carrollton club races recently, because I run my long runs with my 10:30 pace half marathon group on Sunday mornings, but decided to push myself and run this week. We started the 1 mile race a short distance from the 5K finish line. I started in 1st row and took off very fast. Well, fast for a nearly 60 year old man anyway. I tried to keep up that fast pace the whole 1 mile race.  The mile started at 7:32 AM with 85 degree temperature and 7 mph wind. The mile long course was a loop on the street around the park. At the end of the race, I accomplished my goal and finished with a personal best time of 7:19:32. I won 1st place in my age group, came in 12th out of 24 runners, and had a 62.5% age grade. Place     Men       Overall     Time      Grade  1/3       11/17       12/24    7:19:32    62.5% I was still tired, and trying to recover from the 1 mile before the 5K started at 7:48 AM. There was only 16 minutes rest, and the temperature was getting hotter. Carrollton Running Club Members have their own personal bib # to use each race. Basically, you have to put it on your left side for the 1 mile and change it over to the right side for the 5K. As the 5K race was starting, I was still in the process of  changing my bib # over to the right. Several runners started ahead of me, so I had a bit of a delay getting started.  I didn't feel like running fast after having run the 1 mile, and that late start. My first mile time was 8:54 . There was a time clock at the halfway turnaround area which showed if you had a negative or positive split. At this point, I decided to turn on the speed, and started to run faster. I arrived at the 2nd mile in 17:34 (a 8:39 / mile pace). Then I ran as fast as I could to the finish line.  I made it to the 3rd mile in 25:32:97 (a 7:58 / mile pace), and finished the 5K race in 26:35. This was good enough to win 2nd place out of 4 in my age group, and 28 out of 51 finishers. My first half official time was 14:06, and I was in 32nd place. I ran the 2nd half in the time of 12:29,  and was in 19th place with a 97 second negative split. Only 9 runners had negative splits the second half of the race, so I was proud of that. I was kind of surprised to see that my name was listed along the other 1st place winners in the 1 mile race in the Dallas Morning News the next day. I only took 2 pictures at this event, one of which was with 70 year old Wally Capps and me. Wally is one of the fastest runners in his age group in this area. He has raced in half marathons and full marathons all over Texas and the USA. His time in the 1 mile race was 7:06:12 (71.4 age grade) and ran the 5K in 23:23:57 (75.3 age grade). He was one of the runners up of Clines Running Corner runner of the year award. You can view the complete results here. Place    Men      Overall       Time         Pace      Age Grade  2/4      22/32      28/51     26:35:63      8:33:6         59.8% I run to raise awareness for prostate cancer and to benefit my community. www.runningforacause.tumblr.com