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.