Archives For November 30, 1999

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This past Saturday, I ran the half marathon distance of Brazen Racing’s Summer Breeze run in San Leandro. Brazen Racing is another fantastic, local organizer that always puts on a quality events.  Summer Breeze was their largest event so far this year and had 5K, 10K and half marathon distance options that drew a field of 558, 520, and 511 finishers respectively.  If you are reading this and live in the SF Bay Area, give Brazen a try…you won’t regret it.  Their events are great for runners of all levels.

The weather was great: overcast, about 59 at the start, and a slight wind coming off the bay at a few sections. It probably warmed up to the low sixties at the finish, but not too much warmer. Again, great weather for a run!

courseThe half marathon course was an out-and-back that began in San Leandro’s Marina Park, proceeded south along the shoreline, into the Hayward Regional Shoreline area, and the back to the Marina Park. It was a mix of gravel and paved trails and was nice and flat. As with all Brazen events, course management and marking was great and the volunteers were excellent!  Brazen recruits volunteer photographers as well for their events, so the free photos taken along the course are an awesome thing.  As of today at lunch, there are over 17,000 photos from Saturday’s event posted online for free download!

The finish area had a great spread of food and drink and offered a great environment to recover and chat with other runners.  Brazen events have grown in popularity and, with the large group of participants, are starting to draw vendors with SWAG at the post-event finish area.  Very cool for Brazen and us runners!

My Race

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Sweet Sixteen

August 3, 2013 — 2 Comments

20130803-142037.jpgI completed my sixteenth half marathon today and also continued my race-a-month streak, which is now at 22!

Today’s run was Brazen Racing’s Summer Breeze Half held in San Leandro along the bay shore. I’ll post a run report this coming week; but, ahead of that, my time was 1:47:42 @ a 8:14 avg pace – my third fastest half marathon and, what seems to be, a return to full running, as well.  I think I’ve found the right mix of things to address my IT band syndrome.

Anyway, enjoy the weekend & GIDDY-UP!


Training Journal – 8/3/13:

  • Current plan: Mix of running and biking
  • Today’s session: Brazen Racing’s Summer Breeze Half Marathon
  • Comments: See above, more to follow

The sun'll come out, tomorrow.  Bet your bottom dollar that tomorrow, there'll be sun!"

Well, July started with a diagnosis for my “knee” problems – IT Band Syndrome – and ended with a viable remedy that has resulted in a return to running continuously without having to use a Run/Walk routine. BOOYAH!

With those two things alone, I call July a great month. I’ll admit it, I was in the dumps about things at the end of June…

July also saw an increase in the amount of bicycling I am doing as part of my training. At first, it was to stay active while giving my knees, and then ITB, less pounding. I was previously cross training (wink, wink), but I turned it up a notch this month. I increased the days per week I rode and I think that also benefited my ITBS. With the increase in cycling, I’ve added BRicks to my weekly program too. I’m having fun and think the increase in cycling also might mark a transition for me to multisport, though I’m not using the “T” word yet. yet. There’s that scary “S” word that I need to consider, evaluate, plan for, etc.

I had one business trip this month and did a great, though hot and humid, trail run in Virginia’s Prince William Forest Park.

HIGH/LOW:

  • HIGH: Actually two: 1) Ran the Quarry Lakes Half and beat my time from the SF Second Half and 2) Figured out how to address my IT band Syndrome!
  • LOW: IT band issues (though only for half of the month), to the point that I DNF’d a workout…for the first time. I was pretty dejected that day…

As far as new equipment:

  • Foam Roller. I bought this the day before the Zoom Quarry Lakes Half and I know it made a difference. I stared using it consistently and I am sold on the thing!
  • I bought a pair of Triathlon shorts that were on sale at Sports Basement…for my Brick workouts…not the “T” thing yet. Yet.

With that, here are the stats for the month that was July 2013:
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  • Current plan: Mix of running and biking
  • Today’s session: 7 mile run
  • Comments: I did 7.27 miles @ an 8:31 avg pace

CHIP(S)

July 28, 2013 — 1 Comment

I think I ate close to the equivalent of 2/3s of my 14-mile, morning run of these at lunch today.


Training Journal – 7/28/13:

  • Current plan: Mix of running and biking
  • Today’s session: 2-hour long run
  • Comments: I did 14.11 miles @ 8:33 avg pace for a total time of 2:00:40
  • Weekly mileage: Running: 33 / Bicycling: 29.38

Remedy

July 26, 2013 — 2 Comments

20130726-101930.jpgI. am. lovin’. this. thing!

OK, maybe not the roller itself or the accompanying “felling” that comes when using it; but I am loving the benefits I’m seeing from using it regularly on my IT band.  This morning’s session, particularly the run, was a shocker!

I was skeptical at first, but bought it anyway.  After using this baby for the last two weeks, I am sold!  This week, I am back to continuous running – after a 6-week period of exclusively doing a run/walk/run regimen – and back at a pre-injury pace too.  [knock wood]

I’ve started rolling the IT band in both legs just to make sure I’m evenly stretched and am also starting to roll the other muscles in my legs as well.  I roll before each training session, after it, and several times during the day while I’m at home – about 30 seconds to a minute be leg.  Basically, I’m a rollin’ fool!

I think revising my training program has helped as well: still remaining active, but cross-training by replacing a few run sessions with cycling ones.  Coincidentally, Competitor.com posted a great article on the benefits of cross-training for runners yesterday.  I’m not a gym-goer, so I’m counting cycling as my cross.  I’m still tweaking the program, but this is what I am leaning toward:

  • Mon: Bike – 1 hour
  • Tues: Run – 4 to 6 miles
  • Wed: Bike – 1 hour
  • Thurs: Run – 7 to 10 miles
  • Fri: Brick – 1 hour
  • Sat: Rest (and pancakes!)
  • Sun: 2+ hour long run

Revised training program or not, I think the foam roller is playing a big part in remedying my IT band syndrome…

WooHoo!


Training Journal – 7/26/13:

  • Current plan: Mix of running and cycling
  • Today’s session: 60 Minute BRick
  • Comments:
    • BIKE: 8.3 miles @ 17.3 mph avg TIME: 28:52
    • TRANSITION: 3:35 min
    • RUN: 4.25 miles @ 7:49 avg pace. TIME: 33:13
    • TOTALS: Distance: 12.55 miles, Time: 1:05:40

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On July 12th, I ran the Half Marathon distance of the Zoom Quarry Lakes run in Fremont. Zoom Running Events (which is affiliated with Coastal Trail Runs) is a fantastic, local organizer and always puts on a quality event! The event had 5K, 10K and Half distance options and drew a field of 43, 59, and 96 respectively. Zoom’s events are smaller, but the quality is up there with the big events…and in some respects & IMHO, better! My first marathon was a Zoom event, so they have a special place in my runner’s heart.

The weather was great – about 59 at the start and no wind to speak of. It probably warmed up to the mid sixties/low seventies at the finish… Again, perfect!

courseThe half marathon course was loop/pair of out-and-backs that took place in the Quarry Lakes Regional Recreation area and along the Alameda Creek Trail. It was a mix of crushed rock and paved trails that was nice and flat. As with all Zoom (and Coastal) events, course management and marking was great, though there was some confusion at the 4 mile mark and a few runners took a wrong turn. When I hit that point, a few of us scratched our heads, I pulled out my iPhone and checked the course map on their website, and we went straight – which was correct! Nice having connectivity on the course!

Volunteers for Zoom events and their aid stations are always excellent and Quarry Lakes was no different. The volunteers are friendly and encouraging and the snacks are great quality, with a good variety, and they never run out! The finish area had great food and drinks as well and offered a great environment to recover and chat with other runners.  [I had to laugh at one point: I was running up to a guy who was wearing the same CEP compression sleeves AND the same color KT Tape and application on his outer knee.  I joked about it when I passed him, though he eventually passed and finished ahead of me.  We talked IT band, stretches, and foam rollers at the finish area!]

At the start...getting the all-important, pre-race instructions!

At the start…getting the all-important, pre-race instructions!

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My Race
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Sans Walk

July 23, 2013 — Leave a comment

On Saturday, after my “Happy, Happy, Happy” run, I commented: “I’m not going to celebrate and push my IT band too hard (yet), but it did feel good both mentally and physically to see those numbers.”

On Sunday, I went for a nice and easy, 12-mile, trail run and felt pretty good after – just a slight “notice” from my IT band, which I rolled out…throughout the day.

Yesterday, I rested…but still used the foam roller and Stick.

Today, I decided to go for it and try my scheduled, six-mile run without walk intervals…with the thought that I would drop back to a run/walk pattern at the first IT Band twinge. My thought was to just run, focus on form, pace,…the essentials, and not think about Mr. ITB.

The twinge never happened!!! [though I honestly kept waiting]

I ended up with a wonderful steady state run that felt fantastic…and was back at my half marathon PR training paces!

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(OK, I’m a dashboard junkie)

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After I got home, I walked for a bit, got ready for work, and used the foam roller again before I left.

I know Mr. ITB will probably still let me know he’s around occasionally and today doesn’t equate to a complete recovery; but, it was a welcome victory! I still plan on taking things slow and steady. I know the run/walk plan works and will still use it to recover – but I sooo want to get back to straight running, at least to the half marathon distance.

I’ll be back on the bicycle tomorrow, just to give things a rest/change-up.

Giddy-up! – Kramer


Training Journal – 7/23/13:

  • Current plan: Mix of running and biking right now
  • Today’s session: 6 mile run
  • Comments: I did 6.5 miles @ 8:10 avg pace

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[NOTE: I’m writing this over a month late, so I know more about my “knee” issues now. At the time of this run, I didn’t really know what I was dealing with…]

On June 16th, I ran the Second Half of the San Francisco Marathon.  The main races drew a field of 14,950 finishers: 5824 for the full marathon, 6004 for the first half, and 3122 for the second half. This was down about 3,000 total from last year, possibly because it was Father’s Day…

The weather was perfect – about 59 at the start and increasing to the high 60s at the finish, no wind to speak of… Again, perfect!

This was my second San Francisco Marathon event, doing the First Half last year. I will say, the Second Half is more calm and sedate. I’m sure that has to do with the fact that it isn’t as scenic and, thus popular, as the First Half. The start line is pretty calm as well – with no real control over the waves. I’m not complaining, just commenting.

courseThe Second Half’s course starts in Golden Gate Park, loops through sections of the Park, passes through Haight/Ashbury, the Mission District, into Mission Bay, and passes AT&T Park, finishing just before the Ferry Building at the same finish line as the Full Marathon. As for elevation, it was a nice steady climb of about 200′ over the first four miles, then level/mild rollers, followed by a pretty steep downhill section (260′) over about 1.5 miles, then pretty much pancake flat for the final few miles.

At the finish line, which was the same as the Full Marathon’s, there was food and drink for runners. It was really a great atmosphere to recover from the run. I breezed through it twice actually(!) and then headed to pick up my sweats bag. I took the leisurely walk back to my car and drove home…with a smile!

My Race

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7/21 Views

July 21, 2013 — Leave a comment

Compass point views from my trail run this morning…


Training Journal – 7/21/13:

  • Current plan: Mix of running and biking right now
  • Today’s session: 2-hour run
  • Comments: I did 12.22 miles @ 11:35 avg pace for a total time of 2:22:43
  • Weekly mileage: Running: 32 / Bicycling: 10.42