Daily Quote: "Win or lose you will never regret working hard, making sacrifices, being disciplined or focusing too much. Success is measured by what we have done to prepare for competition." --John Smith (from the book, "Chicken Soup for the Soul.")
I've been lax in my blog postings as I was sick with the flu last week and only ran once last week. I'm better now with only one more week of tapering before the half marathon.
I'm currently in 9th place with only one more race left in the Las Vegas Track Club Competition Series, which will be the 2010 Las Vegas Half Marathon next Sunday!! Due to my sore right hip last summer, I will only complete nine of the ten events, the following was my results this year:
1/30 LVTC Club Championship 10K: 50:36
2/6 Kendall Tenney’s 9th Annual Run for a Wish 5K: 24:32
3/20 Run Away with Cirque du Soleil 5K: 24:28
5/1 Susan G. Komen Race for the Cure 5K: 24:08
8/7 LVTC Legends of Cross Country 5K: 25:20
9/18 LVTC Forest Challenge 11 Mile: 2:22:20
10/3 Four Seasons 11th Annual Season 4 a Cure Cancer Run 5K: 24:36
11/13 Max Muscle Marathon Tune-Up 10K: 53:34
12/5 Rock ‘n Roll Marathon Las Vegas Half-marathon: ???
Not only did I run in the above series events, but this year I had also ran my very first ultra-marathon, which was the "Labor of Love 50k Race" on April 11th, winning my 50-59 age group with a time of 7:08.
The year 2010 was a very active year, I had never ran so many races in a singular year before! Normally I would strive to peak for races by only running a couple every year with a marathon in December. The races were fun and the training kept me relatively healthy and fit, but my right hip flexor has suffered and still not fully healed. The big question for me is whether I'll attempt running the 2011 Las Vegas Track Competition Series?!? Maybe if I ran ten events next year I could achieve a higher result in the LVTC Competition Series? Perhaps a wiser choice would be to allow my hip to fully heal and work more on my upper body next year?
Sunday, November 28, 2010
Sunday, November 14, 2010
A Thank You from Max Muscle Sports Nutrition
Today is a rest day from yesterday's race & 10 miler. Tonight I'll be bowling at the Sunset Station. Received a nice e-mail letter from Max Muscle Sports Nutrition:
Max Muscle Sports Nutrition
November 14, 2010
Race Participants,
Thank you for your participation in the 2nd annual Max Muscle 10k and 5k.
We would like to once again sincerely apologize for the race delay yesterday. For any participant who had to leave before the race started please let us know and you will be issued a full refund for the race. For everyone else, thank you very much for your patience and please check your mailboxes soon for a coupon that may be used either at Max Muscle or applied to next years race entry fee.
We would also like to give a big thank you to all of volunteers. Results and photos will be posted to lasvegas.maxmuscle.com very soon.
Thank you again, and we hope to see you at our next race!
Sincerely,
Jennifer Lee
Max Muscle Sports Nutrition
Max Muscle Sports Nutrition
November 14, 2010
Race Participants,
Thank you for your participation in the 2nd annual Max Muscle 10k and 5k.
We would like to once again sincerely apologize for the race delay yesterday. For any participant who had to leave before the race started please let us know and you will be issued a full refund for the race. For everyone else, thank you very much for your patience and please check your mailboxes soon for a coupon that may be used either at Max Muscle or applied to next years race entry fee.
We would also like to give a big thank you to all of volunteers. Results and photos will be posted to lasvegas.maxmuscle.com very soon.
Thank you again, and we hope to see you at our next race!
Sincerely,
Jennifer Lee
Max Muscle Sports Nutrition
Saturday, November 13, 2010
Max Muscle Marathon Tune-up 10k Race
Daily Quote: "It's the 3-4-5 spots that are tight, as only 26 points separate Gerry from Gergio Ibarra and Bruce Robison who are tied for 9-10 with 79 points." --Southern Nevada Running News, Las Vegas Track Club Competition Series Update, November 2010, pg 10.
Only two more races for the Las Vegas Track Club Competition Series, which is today's 10k race, and the Las Vegas Half Marathon on December 5th. I'll only complete nine of the ten races this year, due to my not competing in the Notch Run because of my sore right hip, nevertheless I'm surprised that I'm still contending...where would I be in the standings if I was able to race all ten races and was 100% fit?
I awoke at 7:00 a.m. and had a grand total of five hours of sleep. I wore my race clothes to bed, all I needed to do was eat my pre-race breakfast routine of a granola bar and Gatorade and set off for the race. I couldn't wake Garfield (nickname for my Garmin Forerunner GPS watch) from his stand and had to leave him at home. I don't know what's wrong with Garfield, no response at all, tried a manual reboot, which didn't work either.
The 10k course is rectangular with right turns that climbs uphill gradually to the midpoint, then turns downhill for a fast gallop to the finish line. The whole course is on asphalt, which runs through the northwest Las Vegas suburb.
My half-marathon training schedule calls for a 10 mile run, therefore my overall plan was to race hard the first 6.2 miles and once I cross the finish line will continue onward for another four miles around the course...at least that was the plan, circumstances soon developed where I had to change that strategy.
The weather is brisk, sunny skies, 45 degrees with winds SW at 7 to 12 mph. I feel comfortable with the weather, which was perfect conditions for me and I'm very eager to race!
The race starts at 8:00 a.m. and arrived at the race around 7:30 a.m. for my warmup routine.
7:40 a.m. The director makes an announcement that their was a mixup with the traffic cones contractor who thought the race wasn't until Sunday. The course is not ready, hence a postponement of the start until 8:30 a.m. Not a biggie. I decided to change my plans and run four miles before the race rather than afterwards.
8:30 a.m. Finished my four mile training run and felt a little tired, but still anxious to race. The director makes another announcement. Las Vegas Metro Police says the course is not safe for a race yet, therefore the race will now start at 9:00 a.m. The organizers proceeded with the raffle immediately instead of after the race. As usual, I didn't win anything from the raffle. Chatted with several of my age-group racers as we waited for the start.
9:00 a.m. The director makes another announcement...as soon as the motorcycle cop o.k.'s the course we'll start the race. I would say at least a third of the race participants have already left for home, and the rest of the racers were at a very negative and sour mood. I tried to stay positive, but no longer felt eager to race! I just wanted to finish this darn thing. I might have left too, but I need the series points for the Las Vegas Track Club Competition Series and didn't want to waste my $35 entry fee either. Changed my race strategy, rather than race with a hard effort, I've decided to treat this race as a long tempo run at approximately half-marathon pace.
9:25 a.m. The director now states the course is now safe for the runners! We're all herded to the starting line and the director mercifully makes no further announcements. This is a first for me, I've been running races since 1999 and most races are on time or just a few minutes late due to announcements...not 85 minutes late!!
I ran the course at a steady pace. The first half of the course was strong headwinds, but once I pass the mid-point and heading downhill the wind was at our backs. I pretty much tuned myself off to my surroundings and just focused on fast turnovers and making sure I cut the tangents sharply. I miss Garfield as he would often help spur me faster if my pace started to drift downwards.
I crossed the finish line strongly, but didn't even glance at the time...again, I miss Garfield!! The awards were given about thirty minutes later and discovered I took second place in the 55-59 age group, which was sort of a surprise since I was running at about half-marathon pace, but not too big of a surprise as many runners went home after the second start postponement...as far as I know it was just the two of us in our age group! I'll update this blog later to state my official finishing time. Naturally, it's 5:45 p.m. and the results still haven't been posted on the LVTC.org site...hopefully I can finish this posting tomorrow.
Only two more races for the Las Vegas Track Club Competition Series, which is today's 10k race, and the Las Vegas Half Marathon on December 5th. I'll only complete nine of the ten races this year, due to my not competing in the Notch Run because of my sore right hip, nevertheless I'm surprised that I'm still contending...where would I be in the standings if I was able to race all ten races and was 100% fit?
I awoke at 7:00 a.m. and had a grand total of five hours of sleep. I wore my race clothes to bed, all I needed to do was eat my pre-race breakfast routine of a granola bar and Gatorade and set off for the race. I couldn't wake Garfield (nickname for my Garmin Forerunner GPS watch) from his stand and had to leave him at home. I don't know what's wrong with Garfield, no response at all, tried a manual reboot, which didn't work either.
The 10k course is rectangular with right turns that climbs uphill gradually to the midpoint, then turns downhill for a fast gallop to the finish line. The whole course is on asphalt, which runs through the northwest Las Vegas suburb.
My half-marathon training schedule calls for a 10 mile run, therefore my overall plan was to race hard the first 6.2 miles and once I cross the finish line will continue onward for another four miles around the course...at least that was the plan, circumstances soon developed where I had to change that strategy.
The weather is brisk, sunny skies, 45 degrees with winds SW at 7 to 12 mph. I feel comfortable with the weather, which was perfect conditions for me and I'm very eager to race!
The race starts at 8:00 a.m. and arrived at the race around 7:30 a.m. for my warmup routine.
7:40 a.m. The director makes an announcement that their was a mixup with the traffic cones contractor who thought the race wasn't until Sunday. The course is not ready, hence a postponement of the start until 8:30 a.m. Not a biggie. I decided to change my plans and run four miles before the race rather than afterwards.
8:30 a.m. Finished my four mile training run and felt a little tired, but still anxious to race. The director makes another announcement. Las Vegas Metro Police says the course is not safe for a race yet, therefore the race will now start at 9:00 a.m. The organizers proceeded with the raffle immediately instead of after the race. As usual, I didn't win anything from the raffle. Chatted with several of my age-group racers as we waited for the start.
9:00 a.m. The director makes another announcement...as soon as the motorcycle cop o.k.'s the course we'll start the race. I would say at least a third of the race participants have already left for home, and the rest of the racers were at a very negative and sour mood. I tried to stay positive, but no longer felt eager to race! I just wanted to finish this darn thing. I might have left too, but I need the series points for the Las Vegas Track Club Competition Series and didn't want to waste my $35 entry fee either. Changed my race strategy, rather than race with a hard effort, I've decided to treat this race as a long tempo run at approximately half-marathon pace.
9:25 a.m. The director now states the course is now safe for the runners! We're all herded to the starting line and the director mercifully makes no further announcements. This is a first for me, I've been running races since 1999 and most races are on time or just a few minutes late due to announcements...not 85 minutes late!!
I ran the course at a steady pace. The first half of the course was strong headwinds, but once I pass the mid-point and heading downhill the wind was at our backs. I pretty much tuned myself off to my surroundings and just focused on fast turnovers and making sure I cut the tangents sharply. I miss Garfield as he would often help spur me faster if my pace started to drift downwards.
I crossed the finish line strongly, but didn't even glance at the time...again, I miss Garfield!! The awards were given about thirty minutes later and discovered I took second place in the 55-59 age group, which was sort of a surprise since I was running at about half-marathon pace, but not too big of a surprise as many runners went home after the second start postponement...as far as I know it was just the two of us in our age group! I'll update this blog later to state my official finishing time. Naturally, it's 5:45 p.m. and the results still haven't been posted on the LVTC.org site...hopefully I can finish this posting tomorrow.
Sunday, November 7, 2010
SUMMARY: NOVEMBER 1-7, 2010
Daily Quote: "During 13 years of professional running, I never got it fully right. It's like golf. You'll never be perfect; you try to get a little better at every opportunity. That's the beauty of distance running, I think. It's a never-ending journey of trying to find out how good you can be, what I can improve on, even with my limitations. I'll never know the answer, but I'll keep looking for it." --Bob Kennedy, First American to run sub 13min 5k
Another crazy and hectic week, this time courtesy of the huge SEMA Convention (auto show). I'm hanging tough on my chess matches at chess.com. Didn't have much computer time as the 12 hour work shifts and half-marathon training didn't leave me much extra time, decided just to post a thumbnail sketch of my training this week.
I'll be using the "Runner's World, Run Less, Run Faster" half marathon schedule on page 87. Since my pace for my last half marathon was 8:20 minutes per mile, my training paces will be set accordingly. Only four more weeks until the "2010 Las Vegas Rock n' Roll Half-Marathon!"
Monday: REST DAY. Recovering from yesterday's long run of 15 miles. Right hip flexor is feeling much better! Just a small ache, not a biggie!
Tuesday: Tuesday: Two mile warmup at 10 minute miles. 3x1600 (400 RI) at 7:20 minute miles. One mile cooldown at 10 minute miles. Barely completed the last interval as I almost maxed out my heart rate!
Wednesday: Cycling for 45 minutes at moderate-hard pace.
Thursday: Tempo Run. 5 miles at mid tempo pace of approximately 8:06 minute miles. The gym was too warm and felt very uncomfortable. Right hip flexor complained during the last mile.
Friday: Cycling intervals for an hour.
Saturday: Rest Day. Preparing for tomorrow's long run.
Sunday: Long Run. 15 miles at HMP + 30 seconds, approximately 8:50 minute miles. Beautiful sunny day with temperatures in the mid 60's! My right hip flexor was sore for the last two miles, has me very concerned about my 10k race this coming Saturday.
Next week will be a fall-back week and a short taper week for the "Max Muscle Marathon Tune-Up 10k," which will be next Saturday at 8:00 a.m. My training schedule calls for a 10 mile long run...I might add four miles after my race as to complete my training distance, all depends how my right hip flexor feels.
Another crazy and hectic week, this time courtesy of the huge SEMA Convention (auto show). I'm hanging tough on my chess matches at chess.com. Didn't have much computer time as the 12 hour work shifts and half-marathon training didn't leave me much extra time, decided just to post a thumbnail sketch of my training this week.
I'll be using the "Runner's World, Run Less, Run Faster" half marathon schedule on page 87. Since my pace for my last half marathon was 8:20 minutes per mile, my training paces will be set accordingly. Only four more weeks until the "2010 Las Vegas Rock n' Roll Half-Marathon!"
Monday: REST DAY. Recovering from yesterday's long run of 15 miles. Right hip flexor is feeling much better! Just a small ache, not a biggie!
Tuesday: Tuesday: Two mile warmup at 10 minute miles. 3x1600 (400 RI) at 7:20 minute miles. One mile cooldown at 10 minute miles. Barely completed the last interval as I almost maxed out my heart rate!
Wednesday: Cycling for 45 minutes at moderate-hard pace.
Thursday: Tempo Run. 5 miles at mid tempo pace of approximately 8:06 minute miles. The gym was too warm and felt very uncomfortable. Right hip flexor complained during the last mile.
Friday: Cycling intervals for an hour.
Saturday: Rest Day. Preparing for tomorrow's long run.
Sunday: Long Run. 15 miles at HMP + 30 seconds, approximately 8:50 minute miles. Beautiful sunny day with temperatures in the mid 60's! My right hip flexor was sore for the last two miles, has me very concerned about my 10k race this coming Saturday.
Next week will be a fall-back week and a short taper week for the "Max Muscle Marathon Tune-Up 10k," which will be next Saturday at 8:00 a.m. My training schedule calls for a 10 mile long run...I might add four miles after my race as to complete my training distance, all depends how my right hip flexor feels.
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