Salute to My Running Parents

This week's topic for Take It and Run Thursday at the Runner's Lounge Blog is Salute to Running Dads. Since I missed the Salute to Running Moms in May, and my mom's birthday happens to be on father's day, I figured I'd expand this and do a salute to both my running parents.


Dad

My dad has been a runner my entire life. He is my inspiration, even though I did not fully appreciate it at the time. I remember going to countless races when we lived in Puerto Rico and when he ran the NYC Marathon. He even won a few age group awards. Back then I saw running as something I would never be able to do. 


When I finally discovered the joy of running, I was happy to be able to finally share this with dad and speak the same language :) He stopped running for about 7 years and started again shortly after I started running to train for the Race for the Taste 10k we all ran together. He finished about good 15 minutes before me, but waited near the end and ran with me to the finish line. I also got to share his first half marathon, even if he beat me by 30 minutes! :) As I was rounding the turn to the finish line, I saw both mom and dad there and they ran with me to the end. It was awesome! My dad has run 3 marathons (Disney + NYC 2x), 1 half marathon, and countless 5Ks and 10Ks.


Mom

Mom started walking and running after I did to lose weight, and now she is addicted to 5Ks. She recently had surgery and one of the first things she said to me when I called was about how now she wouldn't be able to run for weeks. I think she is the cutest runner ever! Don't believe me? See the video evidence. We ran the Disney Royal 5K together and hope to run many more in the future when she recovers from surgery.


Here is to many more runs with the best parents in the world! Love you mom and dad! :)

Swim Workout

or "Trying to propel myself to the other end of the pool without drowning"

I swam 550 yards today. Impressed? Not so fast =P This was in no way consecutive. I pretty much took a break after every 25 yds, and there was plenty of treading water to rest my arms as I made my way back to the other end of the pool or clutching the wall to catch my breath, but I am still shocked that I managed all this.

Kelly and I met a tri meetup group (http://triathlon.meetup.com/144/) at the College Park pool. Since they had family swim instead of adult fitness tonight, the lane ropes were off, so we had to improvise. It basically turned into an obstacle course (not a bad thing to experience when training for a triathlon).

After some warmup laps (was supposed to be 500 yds, but I managed 150), he broke us up onto 3 groups and we did 3 different workouts for ~10 minutes each: 8 x 50 (or 100), panic sprints, 20s treading water kicks -- not sure what this is called, but you basically put your hands above your head and try to stay above water by kicking hard for 20 seconds at a time.

• Kelly and I chose to do 50s and managed 5 of them. The other 2 in our group were so fast, or I was so slow, that they were done with their 100 before I was barely heading back to finish my 50.

• Then it was time for the panic sprints, where we swam hard to the rope (half way across the pool) then swam back easy; we managed 6 of those. It was actually easier to swim fast, but then the turn around in the middle of the pool made us lose momentum and I had to doggy paddle for a bit to get a rhythm. Kelly tried to teach me the breast stroke, but I need lots of work :)

• We finished with the tread water kicks, and those about killed us. It did get easier the more we did it, and I quickly learned you have to kick hard and fast. I barely managed to get my hands above the water or I'd sink. lol

Overall, it was a great workout and I had a lot of fun. My biceps are burning, but I can't wait to try it again :) A HUGE thanks to Kelly for sticking with me and trying to teach me the breast stroke. I'll definitely be back to train with this group.

50 Mile Ride and First Bike Hash

It has been a long, very active day, and a day of firsts: first 50 mile bike ride, first bike hash, first ride in the rain (on purpose). With so many accomplishments in one day, this post is bound to be long, so hang on tight!

Prep
After a much needed long night's sleep, we started the day at 6:15 am, when we arose and started getting ready for our long ride. I ate a banana, got all my gear ready, and we were out the door by 7:10 (10 minutes later than planned). Since we always seem to forget something, Jason had the great idea of creating this visual biking checklist and taping it to the front door so we could spot check it on our way out. Below is a thumbnail of it; click on the image for a larger printable version in PDF form:

The Plan
The plan was for Jason and I to ride up Cady Way and the Cross Seminole Trail to Oviedo, pick up Lisa, Joe, and Andre at the Townhouse Restaurant, ride to Soldier's Field and back, have brunch at the Townhouse Restaurant, then head back home. We estimated we'd get there by 8:30 am, since we were taking it nice and slow because we knew we had a long trek ahead and this was more about endurance than speed. Check out this google map of Central Florida Trails for reference of where we rode.

First Leg: Cady Way-Cross Seminole Trail to Townhouse Restaurant
Even leaving 10 minutes late, we arrived just 5 minutes late, completing the first leg of our journey, 15.4 miles, in 1 hour and 15 minutes @ 12.30 mph. I had made this ride once before, but the last time was right after I got my road bike and I was miserable the whole way because of an uncomfortable seat and other ailments, so I did not take in the sights. This time I had time to really enjoy the trail and the weather was absolutely gorgeous. I want to come back, pack a picnic, and have lunch somewhere along the way.

Second Leg: Cross Seminole Trail to Soldier's Field (roundtrip)

back: Jason and Andre - front: Kitzzy, Lisa, Joe

We headed out with the our little bike gang for a leisurely 18.5 miles in 1 hour and 47 minutes at 10.4 mph. This was such an enjoyable ride that I could hardly believe we had already been riding for 50 minutes when we neared the halfway point. This trail is amazing. It has nice shade and lots to look at along the way. I am really glad I got to experience it without rushing through it. Jason took Lisa and Joe to do a bit of off-roading at Soldier's Field, while Andre and I (both on road bikes) waited at the trail and took pictures. When they got back, Andre and I took off on a speedy sprint to the end of the paved trail where we had to walk our bikes, then we all headed back to Townhouse for some much needed fuel.

Third Leg: Ride Home
After a yummy brunch at Townhouse Restaurant, Jason and I hurried back and tried to beat the rain home. We heard thunder the entire way and the sky threatened to pour, but it never rained. However, the threat of rain was enough motivation to yield us a whopping 13.2 mph average for the 16 miles home. I have no idea where I found the strength to ride this fast after riding 34 miles. As we neared the apartment, I was really close to an even 50 miles, so I rode to the end of the street and back. I was not really as tired as I thought I'd be when I got home, but I was filthy and chafed all over.

Summary of what we did this morning:

• total distance: 50 miles
• moving time: 4h 15m 18s
• total time out: 6h 17m 15s (including brunch at Townhouse, street crossings, etc)
• departure/return time: 7:10 am - 1:30 pm
• average speed: 11.75 mph
• max speed: 21.15 (probably downhill)
• splits:
• 15.4 in 1:15 @ 12:30 mph
• 18.55 in 1:46:58 @ 10.4 mph
• 16.06 in 1:13:16 @ 13.16 mph

We had such a great time that we are already planning a longer ride to Wekiva/Rock Springs where we plan to spend the day tubing before heading back.

Bike Hash

Because 50 miles was obviously not enough, we decided to attend our first bike hash today, and it was a blast! We rode our mountain bikes a little over a mile to the start and watched as the sky opened up and it started to drizzle while we waited for the hare to leave. Despite the rain, they had a huge turn out. Since it wasn't raining that hard, we pressed on and I wasn't miserable riding for almost 6.5 miles in the rain. Because of the rain, most of the trail got washed out and we lost it. We never did find it, but someone knew where the hare lived and guessed correctly that it was the end point. We eventually gave up and headed there. After the usual circle shenanigans, we enjoyed some yummy food: pasta, pizza, and bagels. I will absolutely be doing this again. I think I liked it better than the run hash because despite how tired I am, I can do a better job keeping up on the bike than on foot -- plus I think they always have food at the end :)

May in Review

I post all my workouts as they happen at dailymile.com, which means that I hardly update this blog except for race reports. I want to keep this blog active because I think it helps keep me accountable, so I'm going to try posting a summary every month. This will also help me reflect on the previous month and keep track of any challenges I encountered and lessons learned for the following month. Let's see how long this lasts ;)

Run

• total distance = 43.64 miles
• longest run: 5.5 miles
• avg run pace: 11:56 min/mile

Bike

• total distance = 161.86 miles
• longest ride: 21.2 miles
• avg cycle pace: 13.6 mph

Accomplishments

• Jim Payne 5K
• Ran non-stop 5K in 34:29
• Registered for first duathlon and triathlon

Goals for June

• Complete my first sprint duathlon

TIART: Relays, Ultras, and Tris

This week's topic for Take It and Run Thursday at the Runner's Lounge Blog is Relays, Ultras, and Tris - Oh My!

It absolutely amazes me that I am even taking part in this topic when a little over a year ago I thought I'd never run a mile. Now I can run 3 miles in a row, or 13 with some walking breaks. Likewise with biking: I remember when 2 miles seemed like hell, and now I regularly ride 15+ miles with little trouble (damn you headwinds!). Now swimming, that is a whole other story, but I'll get there eventually.

Duathlon

When I started running, I found that biking was a great way to cross train and keep knee pain at bay. Now that I commute 15 miles each way to work 1-2 times a week, I figured I should put all that biking to some good use and venture into the world of multisport events. I've signed up for my first Sprint Duathlon on June 28 at Baldwin Park. I am excited, and a little terrified, but I know I can do this. The distances, 5K run - 13.4 mile bike - 2.5 mile run, are all distances I know I can complete. It is just a matter of how fast, but my main goal is just to finish.

Triathlon

Jason completed his first triathlon in March and I think it has really changed him (for the better). Now he wants to do an olympic and eventually a Half Ironman. Doing these 3 sports regularly is a great way to stay fit, and I want to train for one even if only for that benefit. I am not a strong swimmer (I can't even swim with my head in the water), and I am terrified of open water, but I really want to give this a try. So I found the perfect first triathlon for me and registered. On August 8th, I will compete in the Faces of Courage Reverse Sprint Triathlon: 5k run - 10.5 mile bike - 200 yards swim.

Relays

I was going to run the Gasparilla Marathon Relay with mom, dad, and Jason this year, but it sold out before we were able to register. It was for the best as the weather that day was awful, but it was disappointing since we were all really looking forward to doing this as a family. We'll try again in 2010, but I now also have my sights set on the Ragnar Relay. This one is a bit more ambitious than a marathon relay and I need a 12-person team, but I've had lots of interest and plan to put a team together for the Miami to Key West Relay in February once the info is up on the site. I think it will be an incredible challenge and great way to bond with some fellow runners.

Who knew that my little journey a year ago to get healthy and lose some weight would lead to all this? I am excited and eager to see what's beyond the next turn in my journey :)

Orlando Free Group Runs/Rides & Race Schedules

For those of you who live near the Orlando area, below is a list of free group runs and rides in the area, as well as where you can find listings of upcoming races.

Since I keep sending out this information to friends, I thought I'd keep it in an updated post on my blog for my own reference and for any others who live in the Orlando area who are looking for running or riding buddies. If you have any to add, please comment and I'll update this post.

I also maintain a Google Calendar of upcoming Races & Group Runs/Rides that you can subscribe to. It is not an exhaustive list of all events, but it's a good place to start or if you want to join me for a run/ride/race.

Running Groups / Group Runs

• Orlando Women Runners Meetup
• Orlando Runners Meetup
• Orlando Runners Club
• O2H3 (run hash)
  
• Tri & Run
• Track Shack Training Programs (not free)

Cycling Groups / Group Rides

• Central Florida Trail Bladers & Bikers (CFTB^2) Meetup
• Orlando Bike and Social Club Meetup
• South Orlando Cyclist Meetup
• Florida Free Wheelers
• Orlando Bike-O Psychos (bike hash)
• Let's Ride - Mountain Bikes and More Meetup

Triathlon Groups

• Central FL Trek Womens Triathlon Training Meetup
• Orlando Run / Swim / Aquathlon / Triathlon Meetup

Race Listings

• Running
• Track Shack Running Events
• ORC Calendar
• Fleet Feet Orlando
  

• Multi-sport Events
  
• Buttar
• Sommer Sports
• State of Mind Sports
• TriFind Rece Search
• Faces of Courage Triathlon Series (reverse Tri w/pool swim)

Bike Shops

(most of these also have a list of local rides/events)

• Kyle's Bike Shop
• Retro City Cycles
• Orange Cycle Orlando
• David's World Cycle
• Loco Motion

Non-stop 5k in 34:29!

I ran a sub-35 5k with no breaks: 3.11 miles in 34:29 at 11:05 average pace! I'm so excited! To be honest, I don't think I've ever run a truly non-stop 5K race before, because I always took at least 1 short break at water stops. I did run the distance non-stop when I finished C25K, but it took me over 40 minutes. The weather cooperated so I was able to run outside at Lake Eola. It was actually cool when I started, though the humidity was evident by the end of the run.

I ran against my Garmin's virtual partner (GVP), which I set to run 5K in 35 minutes. As you can see from the mostly negative splits below, I started slow (though slightly faster than Monday) and held back letting the GVP get ahead of me for the first 2 miles. I steadily increased my speed throughout the run and started to gain on the GVP after mile 2. With .6 to go, I passed the GVP and beat it by 30 seconds.

Splits (pace)

11:49
11:07
10:26
12:00 (.12 in 1:29) -- not sure how that happen as I felt I was still going strong.

I was afraid that some of the soreness from yesterday's hard indoor bike ride would be a problem, but I didn't feel sore once I started running -- I do use different muscles when running vs biking. My right knee felt a little tight when I finished, but I did a few yoga movies and it seems to be fine now. Just to be safe, I'll do Yoga for the Knees tonight or tomorrow morning.

This time is a little over 1 minute slower than my 5K PR of 33:12, which I ran using 5:1 intervals. However, I am confident that with a little practice I can get a new 5K PR with no walk breaks.

Race Report: Jim Payne 5k

Yesterday afternoon, Jason and I ran the Jim Payne Blue Ribbon Run for the Kids 5K in Sanford. Time-wise, this was my worse 5K in 8 months -- 2008.09.13: Autumn Rock n Run 5K - 38:08 (chip) -- but I made the best of it and had a blast catching up with friends pre & post race.

Since it worked so well at the last 5k, we went for a 1 mile slow run to warm-up before the race. I ran the mile non-stop in 11 minutes, which felt like a comfortable pace. In retrospect, this probably hindered my performance rather than help it since it was so hot that my muscles were surely warm enough already.

Despite lining up in the back, I went out too fast and finished mile 1 in 10:30 (even with 2 walk breaks). I knew I was in trouble since this was the pace I hoped to average and there was no way I was going to keep it up in that heat. Sure enough, I bonked at the halfway point and couldn't recover.

At the one water stop (there should have been more), I threw water on my head and shirt, which I never do. I had a cramp and felt a bit ill, and I decided that my health was more important than any goal. I knew my goal of running sub-33 was probably out of reach anyway, and I didn't want to kill myself for nothing, so I walked most of the 2nd half of the race with bursts of running thrown in here and there, but I just couldn't sustain it. My cramp wouldn't let up and my legs felt heavy. I am sure the pretzel we shared before the race didn't help.

I finished in 37:14 for a pace of 11:58 -- at least I ran a sub-12 pace ;) Here are my awful positive splits pace:

10:30
11:30
13:48
11:03 (.13 in 1:28)

Surprisingly, I am at peace with the results and not really disappointed with this race because I made a conscious decision to walk and not push it. Had I pushed myself and not achieved my goal, I would have felt worse physically and been disappointed. I just chucked it up to a bad day and moved on.

I ran into a ton of people I knew after the race from Orlando Women Runners, Orlando Runners Meetup Group, Orlando Runners Club, MarathonChris from twitter, as well as former coworker Kelly and her mom. After watching the awards, several of us had dinner and a great time at a Willow Tree.

Full Stats:

chip - 37:14
pace - 11:58.8
clock - 38:21
overall - 518 / 871
AG - 33
gender - 278/530

New Plan: No Marathon?

I'm thinking of not training for a marathon nor joining the Galloway training group this year. I love running with them, and I eventually want to run a full marathon, but I don't think this is the right time because:

1. I am a little burnt out of having a set running schedule and not being able to do anything Friday night because I have to get up so early Saturday mornings for a run.
   
   
2. If I train on my own (or with Jason or other local running groups/meet ups), I can run every other day and my long runs can be either Sat or Sun. It will be really liberating to set my own flexible schedule and run for the fun of it.
   
   
3. I've been and want to bike more, and I fear the added millage for the marathon and biking will leave me exhausted. So instead of training for a marathon, I think I'll enjoy it more if I train for some sprint/olympic duathlons, maybe a sprint triathlon, century rides, or even a half ironman duathlon!

With this in mine, here are my New Goals for 2009:

1. Improve my running pace and run a sub-30 5K by the end of the year.
2. Run 1-2 half marathons and get a new PR (and ideally sub-2:30).
   
3. Run 5K without walking (at whatever pace). I can probably do this now, but I haven't really tried in a while.
   
4. Complete a sprint duathlon.
5. Complete a sprint triathlon (maybe -- with a pool swim).
6. Complete an olympic duathlon.
7. Complete a half iron duathlon.
8. Complete a relay race with family.
   

These are some of the races I am considering, other than tons of 5Ks:

• June 28 - 1st Sprint Duathlon at Baldwin Park
• Aug 8 - Faces of Courage Reverse Sprint Triathlon
• Oct 11 - Long Beach Half Marathon
  
• Nov 8 - Miami Man Half Iron Duathlon
• Nov/Feb - Ragnar Relay

Of coure, this is all bound to change and I may decide at the 11th hour that I do want to do a marathon after all, but just making this decision for now is a huge load off.

Race Report: Run for the Trees 5K 2009

Last Saturday, I did the "Run for the Trees 5K" with mom, two of her friends, Jason and 3 co-workers:  Amy, Vanessa, and Victor. This was a great race that I got to share with some awesome people. I finished in 33:12,  a new PR, and was very close to running a sub-33 5K! Compared to last year's performance, my 3rd 5K ever, I ran it 9:45 faster! w00t!

CDWS Crew:
Victor, Me, Jason, Amy



Mom and her friends



Vanessa and her tree

Pre-Race Run:
Since I've technically been training for a 1/2 marathon on May 16 (though I've seen nixed this idea), I needed to get in some extra miles. I met some ladies from my Galloway group before the race at our usual spot, and ran 2 miles at an easy 12:25 pace to the race start. I intended to run a few laps around the track when we got there to keep my body warm until the start, but mom called asking for directions and took up the last 20 minutes until the race start. Nonetheless, the 2 mile warm up made a huge difference on my race performance and I need to find a way to warm up for at least 1-2 miles before every race.

Race:
This is a gorgeous course and the weather was great. I started out a little fast, but it didn't cost me too much (except my usual consistent negative splits) since I was already warmed up. I ran using 5:1 intervals and really tried to push myself. I was concerned I had started out too fast, so I slowed a little during the 2nd mile and that probably cost me that extra 13 seconds :) Oh well, there is always the next race ;) The Garmin logged the course a little long, so my actual pace was 10:24! I'm estatic that I broke a 10:30 pace!

Below are my (mostly) negative splits (pace):

• mile 1 - 10:34
• mile 2 - 10:50
• mile 3 - 10:13
• finish - 8:09 (.18 in 1:29)

Post-Race:
After the race, I walked 1.7 miles back to the start (it was a point-to-point race) instead of taking the shuttle. We were actually waiting for quite a while for Vanessa at the end and were getting worried because it had almost been an hour. She isn't that slow, so we worried something happened when we learned she was actually on her way back already :) After getting our trees (all finishers got a free young tree), we went to breakfast at Bikes, Beans, and Bordeaux. It was a great way to end an awesome morning.

Official stats:

• clock time - 34:05    
• chip - 33:12
• pace - 10:41
• overall - 671 / 1234
• age group -  55 / 107    
• gender - 315 / 747

• Jason - 25:13 - 8:06.9
• Victor - 26:29 - 8:31.3
• Amy - 34:59 - 11:15.5
• Mom - 39:23 - 12:40.3
• Vanessa - 40:08 - 12:54.8