2007 Richmond Marathon Results:

I ran the Richmond Marathon for the second year in a row. My time was 03:53:48. Once again, the crowd of spectators and volunteers were awesome. The Richmond marathon it just a really fun marathon and it's a great course to run. Our baby is due December 29, so I have decided to take a break. Not from running, but from running races for a while. I am planning to run three times a week to keep in shape, then run the Monument Avenue 10k in April 2008. I will decide from there what my next marathon will be. By then, our baby should be old enough for the baby jogger.

Running Baby!

My wife and I are having a baby Girl! We're due this December. Looks like I'm gonna have a new running partner. I am so excited. I've already picked out the baby jogging stroller.

Break out the tube socks: The 30th Anniversary of the Richmond Marathon is November 10, 2007.

This will be my second year in a row running the Marathon. Since I just ran the Baltimore Marathon last week, I plan to train by just running about 4-5 miles two or three days a week and the next three Saturday's run 10, 15, and 10 miles. I don't want to risk overtraining and being tired before the race. My goal for the Baltimore Marathon was 03:30, but I obviously bit off more than I could chew. So, I think a more realistic goal is under 03:40.

A Perfect Day for a Marathon: Baltimore Marathon Results

I ran the Under Armour Baltimore Marathon on Saturday, October 13, 2007. It was a perfect day for a marathon. The weather really cooperated and the crowd of spectators along the course were awesome. I finished the race in 03:58:03. Unfortunately, I just couldn't keep up with the 03:30 pacers for the entire race. I was doing well until mile 17, then had to run at my own pace. I was well under three hours at the 20 mile split, then really struggled during the last 6 miles. It was a really nice course, but unfortunately, I was not prepared for the long, steep inclines. It was a really fun marathon that was organized well. I recommend the Baltimore Marathon to anyone looking for a fun, well organized running event. I definitely plan to run it next year. I am now getting ready for the Richmond Marathon on November 10, 2007.

Baltimore Marathon Race Week is Here!

The Baltimore Marathon is just three days away. It's hard to believe that it has already been four months since I started training for this race. The last Marathon I ran was in April 2007. I'm really looking forward to the race and have a goal set to run it in under 03:30:00. I am going to sign up with the pacers for some extra motivation and to help ensure that I run an even pace, so that I can concentrate on my breathing and stride to run more efficiently. Thankfully, the weather should not be a factor this weekend. The forecast for Saturday is a high of 65 degrees and maybe some showers. Look for highlights, pictures, and my results after the race.

The 2nd Annual AA5K Run/Walk for Safety

The Annabelle's Angels 5k Run/Walk for Safety (AA5K) is a race honoring the memory of Annabelle Bryant whom was killed in a tragic back over accident in May 2005. This was the 2nd Annual AA5k that took place in the Wyndham area. It started and finished at Rivers Edge Elementary School. I did not participate in the race last year, but I live near Rivers Edge Elementary School, so I did observe the event as a spectator. This year I was a participant. I was happy to see such a good turn out. It was a great neighborhood event to honor the memory of Annabelle. I plan to participate for years to come.

Don't Forget the Basics!

Runner's should be careful not to neglect the basic running techniques. Following proper running techniques will help to maximize running economy, minimize the potential for injury which will help us reach our maximum potential. Below are some important running techniques everyone should know and master.

Head: The head should be erect and eyes straight.
Shoulders: Should be square and level.
Arms: Should swing freely and in a back and forth motion, elbows should be slightly bent and parallel to the ground.
Hands: Should be held in a relaxed fist with the thumb resting in the index finger.
Chest: Should be erect - do not lean forward or slouch, it can place stess on the back.
Feet/leggs: Take even strides and run on the balls of your feet.

That Painful Side Stitch:

We've all experienced it every now and then. I know I sure have. Yes. That painful side stitch. I knew the name of that painful pain in the side that I got sometimes during a run, but I didn't know what caused it or how to prevent it. So what is it? A side stich is actually a muscle spasm of the diaphragm. The diaphragm separates the chest cavity from the abdominal cavity and assists in breathing. Spasms may occur when the internal organs, particulary the liver, bounce up and down when running, thus lowering down and straining the diaphragm as it moves up while exhaling. The liver is located on the upper right side of the abdomen, which is why most people get stitches on the right side. To prevent those painful stitches, breath deeply to allow the diaphragm to fullly lower and reduce stress on it, and avoid eating within one hour of running.

Baltimore Bound! Training Update:

Just 16 days left until the Baltimore Running Festival. I've set a pretty ambitious goal for myself of 03:30:00. Last Saturday was my last of two 20 mile runs which left me somewhat discouraged. I tried to run it at a somewhat faster pace than usual, but it still took me just over three hours. I decided that I would train for this marathon only three days a week instead of my usual four or five day training for my last three marathons. Although I've only been running three days a week, I have been running a lot smarter and at a quicker pace. I'll have to wait and see if it actually works for or against me. I still have three more weeks to go, so I plan on incorporating some tempo runs and hill work for the remainder of my training. It will be my first marathon since the Charlottesville Marathon last April, so I'm really looking forward to race day.

The Innaugural Patrick Henry Half Marathon

The first running of the Patrick Henry Half Marathon was a huge success. I thought the race was very well organized. It was a lot of fun. Much more than I expected. I definitely recommend this race and will absolutely run it again next year. Click on the link to view highlights of the race. YouTube - Patrick Henry Half Marathon Highlights.

My 2nd running of the Richmond Marathon!

It's hard to believe its already been a year since I ran my first marathon, the 2006 Richmond Marathon. Look back I realize I sure have come a long way in just one year. Last year my finish time was 04:24:00. Since then I ran the Shamrock Marathon at 03:45:00 and the Charlottesville Marathon at 03:53:00. Last year I joined the four hour pace group, but lost them at mile 17. I just couldn't keep up. I plan on running this years Richmond Marathon in under 03:30:00. I'll have some practice since I'll be running the Baltimore Marathon on October 13th. I plan on running it in under 03:30 also. Well last year's Richmond Marathon was a great experience and I anticipate this year's to be even better. Click on the link to view highlights from the 2006 Richmond Marathon.YouTube - Richmond Marathon Highlights

Long Run:

On Sunday I ran one of two 20 mile runs as part of my training for the Baltimore Marathon. I started out at 9:00 am. I wish I got out earlier since it was quite warm that day. In the past, running 20 miles left me very drained, sore and cramped for 1 or 2 days after, but thanks to proper hydration and a lot of post run stretching, I felt pretty well and pain free. In two weeks I'll run my second and last 20 mile run before the marathon. If the weather is cooler, I plan to focus a little more on running a better pace.

Marathon Training Update:

I'm a little more than half way through my training for the Under Armor Baltimore Marathon coming up on October 13, 2007. I've been doing my best to stay motivated, but it's been really difficult to run in this heat, especially the long runs. I really can't wait for some cooler weather. I decided to run the Patrick Henry Half Marathon on August 25, 2007. Although it was an extremely hot and humid moring, I managed to run it in 1:54:24, but it took everything I had. Despite the heat, the inagural Patrick Henry Half Marathon was a fun race, one I will definitely do again. About 7 more weeks left of training. I'm really excited to run the Baltimore Marathon. My goal is under 03:30:00.

Lottery Results

Unfortunately, I did not win the lottery and secure a spot in the ING New York City Marathon. I will try again next year, though. I understand that if I apply and get rejected three years in a row, I would be guaranteed a spot the fourth time I apply.

Waiting for the Lottery Results!

The ING New York City Marathon is set for November 4, 2007. A record 98,000 people applied for the event. I am waiting for the lottery results and crossing my fingers in hopes of being able to participate in such a awesome and prestigious event. The results are scheduled to be posted on June 12, 2007 at 12:00 noon EST.

Under Armour Baltimore Marathon: My Next Marathon!

I wanted to run the Marine Corps Marathon at the end of October 2007, but registration was closed within two weeks after 30,000 participants signed up. So, I decided to run the Baltimore Marathon on October 13, 2007. This will be my fourth marathon. My goal is to run it in under 3:30:00. I plan to officially start training on June 25, 2007.

Race Results! Charlottesville Marathon

I just completed the Charlottesvile Marathon with a time of 03:53:41. The race started at 6:30 a.m., which wasn't a big deal for me except that I had to get up at 4:00 a.m. to be there on time. It was, no doubt, a beautiful scenic course, but a tough marathon for me with all the hills. It almost seemed like it was just hill after hill, but it was a really good experience and great practice, since my last two marathons were on relatively flat courses. I look forward to running it again next year.

Race Results! Monument Ave 10k

There were 25,023 registered runners at the Monument Avenue 10k this year. The race was won by Ethiopian, Teferi Bacha, with a time of 28:29. The weather was definitely not a factor like last year. It was about 49 degrees at the start of the race and the cool weather really enabled me to run at a good pace. I kept a pace of slightly under 07:30, and finished at 46:15, a personal record. The crowd of cheering spectators was great, which made the event a lot of fun. I'm already looking forward to next year's race.

Tomorrow is Race Day! Monument Avenue 10K

I will be running the Ukrop's Monument Ave 10k tomorrow, Saturday, March 31, 2007. The weather forecast for race time is about 52 degrees. Last year it was much warmer and my time was 55:00, so I am really glad to know it will be much cooler. My personal record for the 10k is 50:00 set last year at the CaryTown 10k. My goal is to finish in 46:00 minutes, a pace of about a 07:30 minute mile. What's interesting is that my goal is to qualify for the Boston Marathon, and to do so, I will have to run at a pace of 07:30 the entire 26.2 miles. This will be good practice running that pace.

I will post my race results a few days after the race.

Shamrock Marathon Results! Mission Accomplished?

Well, I ran the Shamrock Marathon in Virginia Beach, Virginia on March 18, 2007. My personal goal was 3:45:00 and I finished at 3:45:40. Just 40 seconds off my goal. I couldn't be happier with my effort and results. I ran my first marathon at age 36 in 4:24:12 and I was able to shave 39 mintues off my second marathon. It was pretty cold at the start of the race and the gusty wind was a major factor for me for the first 13 miles. At the half way point, we made a turn towards the finish and the wind was at my back, what a relief! I was really suprised that I felt as good as I did during the whole race. My leg muscles held up really well. My shoulders and arms were pretty sore, though. I was a little nervous that I wasn't going to be able to keep up the pace to finish in 3:45:00, but the Shamrock Marathon is a flat, fast course and the wheather in Virginia Beach in March is ideal for running a marathon. I recommend the Shamrock Marathon to anyone looking for a race that is fun and fast.
I will be running the Monument Avenue 10k on March 31, 2007 and I will run the Charlottesville, Virginia Marathon on April 21, 2007.

Race Day is Almost Here!

Happy St. Patrick's Day everyone! Tomorrow is the Shamrock Marathon in Virginia Beach, Virginia. My goal is to finish at 03:45:00, which is 39 minutes faster than what I ran at the Richmond Marathon back in November 2006. The running conditions are expected to be pretty good (sunny, high 48, low 34 and no wind). I'm feeling really good and confident that I will be able to meet my goal. I'll post race highlights and my results in a few days.

Two weeks until the Shamrock Marathon.

Wow! Just two more weeks until the Shamrock Marathon in Virginia Beach, Virginia. The last four months of training has gone very well and is really paying off. Last Sunday I ran 13.1 miles in 1:47:00. Despite being a little under the weather (with a cold) I kept up a good pace and even had some left at the end. I also incorporated some tempo runs, invervals and uphill running and/or walking into my training. The next two weeks I am tapering down and taking it easy. I am excited about the upcoming race and I am feeling good about meeting my goal of 03:45:00. I tried to join a 3:45:00 pace group, but the group was full. So, if anyone is running the Shamrock Marathon in 3:45:00 or better and wants some company, send me an e-mail.

20 Miles: Gaining Confidence

I just completed week 9 of a 16 week training program for the Shamrock Marathon coming up on March 18, 2007. This saturday I ran 20 miles in under 3 hours. I had a really good run and kept a steady pace. I really felt good during and after the run and definitely regained some confidence as far as trying to shave 39 minutes off the Shamrock Marathon.

10 Ways To Improve Your Run Time Without Extra Miles. By Dave Elger

Practical Tips for Becoming a Faster Runner Without Increasing Your Mileage.
For years I believed the only way to improve as a distance runner was to run faster, maybe longer, or some combination of both. I’ve sat back and watched the world’s elite runners spend an entire year of unimaginable high volume, high intensity training, just to shave fractions of a second off of their mile or 1500 meter time.
Fortunately, it doesn’t take that much effort for us mortals to improve. In fact, it may be possible for you to become significantly faster without having to do any more distance than you are already doing! Sound too good to be true? Here’s how!
1. Improve your running efficiency: If you are like most runners, you probably over stride and land hard on your heels. Try shortening your stride so your foot strikes a more of a glancing blow beneath your hips. Decreasing foot contact time with the ground makes you feel lighter on your feet and a smoother runner.
2. Increase your stride rate. Quicker leg turnover is necessary to compensate for your new, shorter stride length. Good runners take about 180 steps per minute, or 90 in 30 seconds. Count your number of strides for 30 seconds and try to hit 90 consistently.
3. Add some intensity to just one workout per week. Five or 6 intervals for 2 or 3 minutes at your 5 K pace ought to do it. Ideally this workout is done on a 400 meter track so you can time your intervals and monitor your progress; however you can also just use a watch and a flat stretch of road. Four to six of these workouts should be enough to make a difference in your 5K time.
4. Finish one of your usual easy runs with 4 or 5 striders. Striders are 50-75 meters run at your 5K pace that keep your leg muscles accustomed to faster turnover. Save this one for 2 or 3 days after your short interval workout.
5. Add a spin class, bike some hills, or climb some stairs once or twice a week, especially if your muscles are tired from running. These non-running workouts will boost your level of fitness and may add enough extra leg strength to make a difference in your running times.
6. Get in the habit of stretching key muscle groups, especially as you get older. The evidence is scare that stretching improves running, however as a runner you should stretch hamstrings, calf, gluts, and hip flexors almost daily to ensure good range of motion in your hips.
7. Lose weight if you need it! Extra body fat is like carrying lead in your pockets- it slows you down. Dropping just 2 or 3 pounds of body fat (not water!) by improving your eating habits will make a huge difference in your ability to run. Eliminate just one 12 oz soda or dessert per day and expect to lose a pound or 2 in less than a month!
8. Always take an easy day after your interval workout or any long runs you might be doing. Remember, only 1 hard session per week is all you need. Take the day off before running your next 5K so you are good and rested.
9. Try one or two 1-mile time trials in the weeks leading up to your 5K. This will help you understand pace, decrease anxiety, and even improve fitness. You can substitute this test for your usual short interval workout.
10. Fatigue can often be blamed on dehydration. It takes more than 1 day to ensure that you are fully hydrated, so keep that water bottle handy and sip throughout the day, especially before and after workouts.
BONUS: Smokers will notice improvement within days after quitting without doing anything else!

Dave Elger is a well respected authority within the running community having written hundreds of articles on the topics of running and wellness. You can contact him http://www.daveelger.com/. He also supports the Okinawa Running Club
Article Source: http://add-articles.com/

Living with Shin Splints: Is it Inevitable?

One of the most common injuries among runners is shin splints. Whether you're a new runner or seasoned marathon runner, it is likely you may have already developed shin splints. Shin splints refers to pain along the shin bone (tibia), which results from an overload on the shin bone and connective tissue that connects the muscles to the bone. Click on the "Common Running Injuries" link below to learn about the symptoms, treatment and prevention of shin splints.
When I began running in 2005, I developed a bad case of shin splints that lasted for several months. Because I continued to run, the pain continued. Then, I was forced to stop running for about five weeks after I broke my toe. Because my legs were allowed rest and heal, the pain in my legs was gone. Recently, I have developed another bad case of shin splints in both legs, but worse in the left. I have been wearing the right shoes and streching properly. But, it seems as though the more intensely I train, the more likely I am to develop shin splints. I am currently training for my second marathon and running 30-50 miles a week on the outside pavement. I can't imagine not running again for a couple of weeks, so I continue to press on. If you're a long distance runner, is it inevitable that you will have to live with shin splints? The only alternative seems to be not running.

Summer Run in January

This morning I ran 16 miles in a time of 2:23:44. I knew it was supposed to warm today, so I headed out at 7:00 am to avoid the sun and heat. It didn't work, though. It actually felt like a summer morning. I had a tough time getting started and really didn't get into a rhythm until the seventh mile. Then, for some reason, I started to get motivated and picked up a good steady pace. About the 10 mile or so, my left hip began to give me problems. It had actually been bothering me earlier in the week during one of my harder runs. But, today it was a lot worse.
Well, today ended week 7 of my 16 week training for the Shamrock Marathon coming up on March 18th. I had a really good training week and made a lot of progress. I need to keep this up if I'm going to shave off 39 minutes off my next marathon. Next week I'm really going to step it up during the week and focus on speed and intervals, since the long run is only 8 miles.

Running Against The Wind

Today was a beautiful day for running. It was very sunny and the high today was 60 degress. That's about 15 degrees above normal tempeartures for this time of year. I decided to take advantage of the nice day and run my nine miles at 2:30 pm. Although it was a great day, it was a bit windy and for most of my run I was running against the wind, which felt like it was slowing me down. I finished at 1:15:58, just about an 8:00 minute mile. Despite having to battle the wind, I was pleased with my pace and my overall time.

My First Run of 2007: Setting the Pace for a Strong Running Year!

It had been raining hard all day today, but luckily it eventually stopped at around 3:00 pm. I was beginning to think I was gonna have to run in the rain, which I definitely would have since I really didn't want to miss or postpone this run. I set off at a really strong pace at about 3:30 pm. I really felt good throughout the entire run. The weather was cloudy and cool, and except for trying to dodge some puddles (and actually landing in a few), I had no problems.
I finished the eight miles in 01:03:36, slightly under eight minutes a mile. I didn't really set out to run that pace, but because I was feeling so good, I decided to continue and make my first run of 2007 a really strong one, and set the pace for a strong running year.