Monday, September 2, 2013

Race Report: Rock 'n' Roll Virginia Beach Half Marathon

Labor Day weekend started early as I headed out of work around 2 to catch our flight to Norfolk for the half.  We arrived early at Logan and were able to catch an earlier flight to DCA extending our layover from 75 minutes by and hour.  This turned out to be pretty key as the terminal we were in only had one restaurant to have a sit down dinner.  By the time we were seated at Gordon Biersch and my first beer arrived the line to get in was around 30 people deep.

We arrived in Norfolk a few minutes early just after 9 and grabbed our rental car from Hertz which happened to be a ford hybrid I had never heard of and made our way down to VB stopping at KMart on the way to pick up some supplies for the weekend.


 

Friday we awoke earlish and gathered our things for the beach before heading down to the complimentary breakfast at the Fairfield Inn. It was a decent spread, and it wasn't very busy yet.  We only spotted a few runners and a pair of guys who were obviously working the GEICO booth at the expo.  We grabbed a couple of peanut butter packs to power our race day breakfast and headed down to the beach. 

Due to packing constraints (I'm cheap and didn't want to pay to check a bag), we didn't bring any beach towels so we grabbed a couple of pool towels from the hotel which turned out to be woefully too small and headed across the boardwalk to the waves.  Just after 9AM the beach was pretty empty and the lifeguards were just making it to their stands, but sand was already starting to get hot and the water was cool.  After about two hours, several fly overs by F-16's and a visit from a passing pod of porpoises, we headed in to clean up, and so Julie could take a conference call before we headed down to the Expo.  










Getting to VB convention center (which also was the site of the starting line) from our hotel was very simple, a straight shot up 19th street for about three-quarters of a mile.  When we made it there, things were in full swing and the parking lots were full but I decided to take a chance and see if we could find a close spot in lot 1, and was rewarded with about 20 open spots reserved for Hybrid or Electrical cars right up front.  Score!



We made our way in and headed to get our bibs and something didn't look quite right, there was smoke rising to my left and...is that...a volcano?  We grabbed our bibs, shirts and swag bags and headed over to the race store.  The Brooks exhibit which used to be carnival theme now had an island theme and was named "Run Happy Island", complete with customs where you can get your passport, a mechanical shoe you can ride and yes a volcano name crackatoe-a where you can race people to the top.  Brooks had brought the interactive experience to a whole new level.  



We grabbed our passports and took it over to the gift shop to see what we had won.  The QR code on it determines the free gift you can win which was between a new pair of shoes, a beach bag, a tinted visor or a foam Shaka.  Julie and I both won a run happy visor.  I had my gait analysis done last time so no need to do that again and Julie was afraid she would actually crack-a-toe-a (really I think it was lose to me) so we didn't race up the volcano.  We watched some people get thrown from the shoe, but I think I need to lose a few more LBs before I do that.  Maybe next year.

















We made our way out to the rest of the expo to grab a few items for the race.  We both grabbed a iPhone holder that can either be use on your arm or hand.  I thought I would want one that goes on my right hand but the guy told me most righties have it on their left so I went with the left.  If I didn't like it, it also came with a strap to use as an arm band.  I think what finally sold us was the place in the holder to store money and IDs.  I used it during the half and I liked it.  It straps on so you're not required to actually hold it and it was fairly quick to get access to the phone for pictures as well as being light and as Julie said "not annoying".  It did give me a small blister on my thumb but that didn't happen to Julie.  If it's something you think you might like you should check them our at hbtune.com. 

It wasn't really for the race, but it's been pretty dark recently so I wanted to get a light to allow drivers to see me better while training (it's always nice to not get hit by a car).  I found a booth selling an array of lights from rings to arm bands to hats and visors. I opted for the visor which had a variable speed red light in back and white LEDs in the brim to illuminate my way.  It's adjustable so that I can place a wool hat on under it.  Now that I'm ready to train in the winter I just need to get into Boston (fingers crossed).  We grabbed some info on the Baltimore running fest so that I can try and talk my buddy Ryan into joining us and then headed back to the hotel.




The sun was starting its descent so it didn't make much sense to go back to the beach for just a short while, so we decided to walk along Atlantic Ave, which is the Main Street in VB and runs parallel to the beach.  The street is full of tourist trap shops selling t-shirts, souvenirs and beach wear.  We made the mistake of stopping at "Visitor Information" which is really just a way to give you a coupon map and try to rope you into going for a time share presentation.  I got us a free dinner and TWO vacations back to VB (like I said I'm cheap) but Julie wasn't impressed so we passed.  Before heading back to grab some food we did find beach mats two for $5 that we snatched up for use the rest of the weekend.

We grabbed dinner at The Ocean House which was next to our hotel.  It's a beach bar with standard bar grub and cold beer at a reasonable price.  The real attraction is its open air upper floor that overlooks the ocean and you can't beat that!  

After dinner we headed down to the main stage for night one of the American Music Festival.  Tonight it was Fuel opening for Daughtry.  Julie and I found a spot to the right of the stage still on the boardwalk which allowed for a great view.  We had seen Fuel a couple of years ago at Rider and they were much the same as back then playing the songs you know from 90's radio with a good amount of energy.  Next up was Daughtry and after about four songs I decided that Chris Daughtry was a bit of a screamer, I mean he even screamed while he was introducing his guitarist.  Who does that?  After that it was time to go to rest up for tomorrow.







Saturday we got up at a more reasonable hour and headed down to breakfast which was packed with runners this morning.  After a quick bite to eat and grabbing some bagels for our pre-race breakfast we headed back up to our room to sit on our balcony, read and look out at the ocean until about 11.

Day two of the festival, the headliners played during the day to allow the runners to get a good night sleep before the race, so we packed up our stuff and headed down to rent a bike.  Before we rented I told the guy specifically that we wanted a lock and he told us he had them so we rented our bikes at which time he then informed us he didn't have any locks but one of the places down the boardwalk would.  We headed out and stopped at the first sister shop on the pier.  They had no more locks, neither did the next, nor the grocery store on Atlantic ave which was sold out.  I had visions of having to go back to our rental place an arguing with the person to give us a refund when the last bike rental shop had one lone lock which they gave us.  Note to self bring a bike lock with us next time.  We locked up our bikes and headed down to the water to claim a spot.

We spent the afternoon alternating between sitting in the sun and body surfing in the water.  About 1PM the first act came on.  LONGREEF was from Sydney Australia and was good but isn't this the American music festival? Next up was Smashmouth who played the type of set I think most people wanted to hear.  They played all of their hits, including the one from Shrek, but they played for less than an hour which was a bit strange as it was less than the first band.

Finally the headliner was up Bare Naked Ladies (OK Canada is practically America so I get that one).  They played a mix of new and old but and as the previous two times I had seen them they had fun ad-libbing with their surroundings.  At one point with the life guards blowing their whistles and waving some swimmers in, the band announced to the swimmers "The life guard would be much more comfortable if you made your way this way.  Yes you, quit your bullshit and swim this way."  They then broke into an impromptu song about life guards to the music of a Rush song.  Overall it was fun day on the beach and I ended up with a little sunburn (Julie says I look like a lobstah) which will be fun for the run tomorrow I'm sure.




We headed back to the hotel to clean up and headed to Big Italy for dinner.  They have a large set of unique pizza options and we went with the carb loading friendly Mac-n-cheese pie, which is exactly like it sounds.  After dinner we headed back to the nearby stage to catch a little bit of Eve6, but had to leave early as the bikes needed to be back by 9. 

 On the way back the boardwalk was speckled with bands playing from small stages every couple of blocks.  Had we know we would have just gotten take out and ate on our balcony listening to the band outside our hotel.  At 9 the smaller stages had to end, but after some prompting the band below our balcony said "You guys will have to come bail us out if we get in trouble, but to hell with the city ordinance" and  broke out one more tune.  Race day tomorrow so after that last song it was off to bed for us.





For about an hour.  Just after 10 I awoke to strange banging outside like another band had taken over but it was just the bass drum.  I went to the window and there was a ship offshore shooting off fireworks.  The show lasted about 10 minutes and it was back to bed for good this time.

4:30AM came way too early but because of the heat this race starts early (7AM).  We ate the bagels that we pilfered from breakfast the day before and got ready for the race.  About 6:40 we started the walk down to the start line.  The temperatures were climbing into the upper 70's and the humidity meeter was pegged near 100% making it feel at least 10 degrees hotter.  The race started right on time and we jumped in a corral just behind our assigned number 11 and I bid goodbye to Julie.




The course started back down 19th towards our hotel before turning left and then a U-turn back out of VB on Atlantic ave.  Atlantic ave was full of spectators urging on the runners and as we pass the Pirate Ghost tour building one of the runners to my left ask "If it's about pirates why is there a spaceship up on the building?"  I looked up and sure enough there was a flying saucer.  One of life's great mysteries I guess.

After that the course heads out of VB and down towards and through Camp Pendleton while passing neighbor hoods, condos, a group in jail house rock costumes and a KOA campground where I saw a couple we met the day before from NJ (John and Joanne).  The scenery out this way wasn't the best when it wasn't running through the wooded areas which were nice and provided some much needed shade, but Julie gives a big thank you to the families in Pendleton who were giving out handfuls of ice. After exiting Pendleton the race heads back the way it came and back into VB.




Because of the heat there were more people than I have ever seen getting medical treatment. The medical personnel were really great today.  Along the route they had cooling buses which were tempting but I thought that if I got in one I might just ask it to take me the rest of the way so I steered clear, but I did take advantage of all the water stops.  Normally the RnR races have water stops about every 1.5 miles but here they seemed to have extra stops for the heat along with a sponge station and the locals turning on their sprinklers and handing out popsicles to help the runners beat the heat.

Over the bridge the race goes back into VB and takes a couple of turns before heading out onto the boardwalk.  Along the last stretch you pass the main stage for the festival and hordes of spectators pushing you on to the finish, which is really needed as the temp on the concrete soared making my sunburn sting.  I crossed the finish line and was thankful for the water gatorade and misters that your see on sidelines of football games (they are awesome if you're wondering).





I grabbed by medal and my heavy medal (super 6) and headed up to the room to grab some flip flops for myself and Julie along with some more water before heading back down to get my (and Julie's) free beer.  In the beer garden I met some other people from Boston and talked with another group about how to get their results and find out if you've placed in the age categories.  Seeing as I've never come close to winning anything, I wasn't able to help them on that front.  Soon Julie joined me and after grabbing some VB gear at the merchandise tent we headed down to the water for Julie to make a splash before heading up to change.

After a shower we headed back to the The Ocean House for lunch and a couple of beers.  I don't know if it was the beers or a touch of heat stroke, but once we got back to the room I was asleep and out for a couple of hours.  After I awoke we spent some time reading on the balcony before heading down to Rock Fish for dinner.  While at dinner the weather started to move in and it started raining, so instead of renting a bike again (I kept the lock from the previous day) and heading down to see Robert Randolph and the Family and Third Eye Blind, we went back to the room and waited for it to pass.  The band setting up across the boardwalk had now taken down all their equipment so it looked as if the main stage would be the only music tonight.  We received word that the concert was delayed a bit but had started and since the rain was still falling we decided to stay in and just relax.

Labor Day morning we woke up early to spend some time on the beach and take some pictures with our medals before heading off to the airport.  All in all this was one of my favorite races being combined with the music festival.  It's a hot one though so don't expect to set any PRs and make sure you take care on the beach but I think we might find our way back here next year.  No rest for the wicked, Philly in 14 days and Providence in 21.  As one shirt I saw this weekend said, "Why train?  Just taper."




Splits




Mileage



Time



Segment Pace



Overall Page



5K



32:41



10:33



10:33



10K



???



???



???



10Mi



1:51:00


11:21



11:06



13.1Mi



2:29:16



12:21



11:24



Overall: 5,070 out of 9,853 Division: 435 out of 664  Gender: 2,697 out of 4,292

 

Wednesday, August 28, 2013

Week in Review: 9.1.13

Race week for the Rock n' Roll Virginia Beach Half Marathon

I started my race week on Tuesday with a recovery run to get my legs streatched out for the race on sunday.  Nothing fancy just nice and steady in the humidity.  5.3 mi in 1:00:00 an 11:19 pace.

Wednesday I did something different since I only had 5K to do I decided I would wake up a little early and run to the gym, lift for about 40 min then run home.  It was DARK (it's getting dark too soon and light too late now) but I made it down without getting hit by a car.  It was a bit different tying to work the core muscles after a run, and then starting the run back home all I could think is "my arms are tired I want to walk".  What tired arms mean to walking I don't know but I was whooped.  3.7mi in 41:37 an 11:15 pace

Thursday was a standard 5K down at the track nothing fancy.  3.1 mi in 1:18:47 an 11:06 pace

Friday and Saturday I'm off but you can read all about my time at the beach along with my Sunday run in my race report.  I hope to have it up after not too long!
Miles run last week 25.2
Miles run this year 626.3

Miles left to 1K in 2013: 373.7 (21.98 miles per week over the next 17 weeks down another 0.18 from last week)

Race Report: Memphis Soul 5K BBQ run

This past Sunday was the Memphis Soul 5K BBQ run presented by Marathon Sports.  It takes the runner through the Somerville starting and ending in Davis square.  I headed down mid-day on Saturday to grab my shirt and bib and get a lay of the land for the next day.

Parking was a breeze (this time) and the air already smelled like BBQ thanks to Redbones on the a block away from where I parked by car. I headed over to The Burren and grabbed a shirt and my bib.  It's a pretty big Irish pub with standard pub grub and some good beers on tap.  I couldn't grab one now but hopefully tomorrow post race.

Sunday the race didn't start until 11 which was a little late but made for a leisurely morning.  About 10AM we headed over to Davis Square to make sure we had plenty of time to find parking and get settled.  I was lucky and found the last spot over near the square it was a tight fit (see Austin Powers in his golf cart, back, forth, back, forth) but it meant avoiding a longer walk to and from the start.  About 45 minutes from the start of the race and it was starting to fill up.  Being a Memphis themed race and prizes for the first Elvis and Elvisettes that cross the line I thought there would be more people in costume but they were a weren't too many but I did manage to find a couple.



I hoped the late start wouldn't result in hotter race time temps and it turned out to be warm but not too bad.  As the race started it made it way out toward Cambridge up a slight incline.  The road wasn't totally closed so there were cars waiting to come the other way taking in the sight of all these runners making them wait.  Just short of mile 1 the course did a U-turn and started it's way back on a parallel street towards Davis, and the elevation starting to drop again.  Down powder house boulevard the elevation bottomed out and started to climb again much faster than before as we headed out past David towards Boston for another half mile before turning back down the Minuteman bike path towards the finish.  About this time I was ready for the downhill and to kick it into high gear. 


Just before 11:30 I crossed the finish line with a new PR of 28:41 the first time I broke the 30 minute barrier.  This race also allows you to enter in classes by weight which I though setting a new PR would maybe get me near the podium but alas it wasn't to be there are some other big guys who were faster.   I'll have to train harder for the big man challenge.  I made my way to the exit and grabbed by newest medal (if you don't have one with a turquoise pig on it you're doing it wrong), and headed towards the post race celebration of BBQ and beer. 

Best...Medal...Ever
I think we'll be doing this one again next year and hopefully bringing a crew with us!

28:41 a 9:14 Pace

Overall: 308 out of 778 Division: 80 out of 119  Open Cydesdales Division: 6 out of 14

Week In Review 8.24.13

Big week ahead as I continue to prepare for the half in Virgina Beach and race a 5K on Sunday

I started my training week on Tuesday with a slow trot down to the track.  I was still feeling pretty rough so I didn't push it but I needed to get my miles in to make sure I hit 1K for the end of the year.  6 mi in 1:11:09 an 11:40 pace. 

I ended up with an off day Wednesday since I was out late Tuesday night at Wicked.  That just means I need to pick it up on Thursday!

Thursday I tried to make up for some missed miles and did more than I normally do before work pulling in 7.1 at a respectable pace.  Long run tomorrow since I'm headed down Country Fest that afternoon and I don't think I'll be in the mood to run Saturday morning.  7.1 mi in 1:18:47 an 11:06 pace

Friday was my last long run before the half down in Virgina.  I used the track and made pretty good time as the humidity started to pick up. Later that day it was down to the razor to see Kenny Chesney in concert.  YEE HAW  9.3 mi in 1:39:38 a 10:43 pace
Saturday I spent the morning down in Old Sturbridge Village with my niece and nephews recovering and resting for the race on Sunday.  .

Sunday race day for the Memphis Soul 5K BBQ run.  I'll write more about my new PR in it's own blog stay tuned!
Miles run last week 25.5
Miles run this year 601.1

Miles left to 1K in 2013: 398.9 (22.16 miles per week over the next 18 weeks down 0.18 from last week)

Monday, August 19, 2013

Week In Review 8.18.13

AHHH the start of the taper, the (not so) long run never felt so good.

Monday was an off day.  I skipped strength training so that I could go to a gym class on Tuesday.

Tuesday I wasn't fully recovered from the long run on Sunday so my run was slow but I got all my miles in.  6 mi in 1:05:26 a 10:54 pace.  Later in the day after work I headed to Work out World for total body melt!  A different (much less angry) instructor this class but like last time, I was the token dude in the class.  The trainer today focused on more cardio than flat out strength training with 4 minutes of strength training followed by 2 minutes of hard cardio for the 50 minutes of class.  I felt better at the end but I've come to the conclusion that all trainers are masochists no matter now nice they may be.

Wednesday since I didn't get to do any speed work on Tuesday I made Wednesday the fast day.  A half mile warm up and cool down with 0.42miles fast followed by 0.08 mile of recovery.  Even with the warm up and cool down I managed to keep the pace under 10 minutes.  Now I need to complete it with 5 full miles of fast next week.  We'll see how it goes.  6.0 mi in 59:18 a 9:53 pace.

Thursday I did an after work run since getting up at 4:40AM everyday is tiring.  To the track batman for some Fartleks.  4.3 mi in 43:10 a 10:04 pace

Friday I was back at the gym for my normal bout of strength training.  I read this week I should try to do my strength training on days I've already run as to not over train, well my schedule is set at least in the short term.  We'll see what happens going forward.
Saturday I put in a slow 5.4 miles, then headed down to the Charles for a 9.4 mile row! 5.4 mi in 59:45 a 11:04 pace

Sunday was pretty rough.  I think I over trained a bit with the double workouts on Tuesday and Saturday and I was sluggish and tired all day.  As a result I couldn't get any type of long mileage in and had to settle for a 5K to make something of the day.  I headed to bed early in hopes of pulling my self together for the next week. 3.1 mi in 33:04 a 10:40 pace
Miles run last week 24.8
Miles run this year 575.6

Miles left to 1K in 2013: 424.4 (22.34 miles per week over the next 19 weeks down 0.12 from last week)

Tuesday, August 13, 2013

Week In Review 8.11.13

Three more weeks of training before the Rock 'n' Roll Virginia Beach Half, time to get serious!!!

Monday I made my way to the gym for an early morning of strength training.  40 minutes going from machine to machine then some time on the mat working on core muscles.

Tuesday officially stared the training week with some more speed work.  Half mile warm up and cool down with alternating intervals of 0.35 mi under  10 minutes with a 0.15 mi recover period.  5.1 mi in 51:21 a 10:05 pace.  But wait there's more!  I forgot my keys at the track so I added in another slow mile so I could actually get into my house bringing the total to 6.1 miles on the day.

Wednesday I took a break from the large common street hill to do a series of laps near my house which had a series of smaller hills.  The elevation gain on this circuit is much less (only about 30 feet), but it more closely resembled what I'd see in Virginia Beach on Labor day, and I feel I get more out of this series rather than trying to concur one big hill which after the second run I need to walk part of the way up.  6.0 mi in 1:06:59 an 11:10 pace

Thursday I beat the rain, well most of it and after a mile warm up I got in 4.5 miles of fartlek at the track.  Not as fast as two weeks ago but by the end I was 3 miles farther than then so I can't complain. 6 mi in 1:04:04 a 10:40 pace

Friday I really wanted to get to the gym for some strength training but I just really needed to sleep in and take a day off so no workout for me today.
Saturday I put in a slow 6 miles before my long run on Sunday in order to help simulate the later stages of a race.  By running before my long run hopefully I'll still have something left in the tank at the end of a race!  6.1 mi in 1:03:09 a 10:21 pace.

Sunday I hoped to get 16 miles in but jumping 2 miles on the long run and 6 miles overall was just too much to take.  I got in a number of round trips down to Waltham taking up just over 12 mile of the run, then over to the track for some fartlek to finish it out.  I didn't break the 40 mile barrier, but it was my best week of running to date, and took over a mile off my weekly running target to hit 1K!  Time for a bit of a taper before the Rock 'n' Roll Virginia Beach! 15.0 mi in 2:45:18 an 11:01 pace
Miles run last week 39.2
Miles run this year 550.8

Miles left to 1K in 2013: 449.2 (22.46 miles per week over the next 20 weeks down 0.9 from last week)

Monday, August 5, 2013

Week In review 8.4.13

This week I return to the total body melt class with my eyes set on joining it twice. Lets join the action already in progress.

Tuesday I awoke just in time for it to start raining. I was almost done with my audio book ('Blackout' book 3 of the Newsflesh trilogy) so I didn't want to leave my phone to run outside, so I headed over to the gym for some speed work. A mile warm up and half mile cool down with intervals of quarter miles at around a 9 minute pace countered by one at about an 11 minute pace. Overall I was fairly happy with the time. 5.0 mi in 52:38 a 10:32 pace

Wednesday has become hills day around Watertown where i tackle the 142 foot Common St. hill. I upped the number of climbs from 2 last week to 3 this week and the time showed it. In addition to running there was a lot of cross training involved. I rode my bike down and back to the bus (1.6 miles each way) and down and back to the gym (2 mi each way) for some strength training. It being last day of July runkeeper informed me that I set a number of new monthly personal records for running including most distance (120.7mi), time running (22:37:54), elevation climbed (5,597ft) and number of runs (21). Not bad for a month's work, but lets see what August brings. 4.9 mi in 1:02:04 a 12:40 pace

Thursday, my legs were pretty tore up from the running and biking. My car was in the shop getting some work done so I ran over to Arlington to pick it up. The rolling terrain made for a nice challenge and although my GPS lost me at one point I had it mapped out before hand to make sure I got my mileage in. 5 mi in 1:02:09 a 12:29 pace

Friday I took my normal off day and headed to the gym for some more strength training which is becomming more of a staple in my training.
Saturday I had to switch it up as we planned on taking my niece and nephews to Mystic aquarium on Sunday, so I set out on my long run a day early taking a couple of down and backs to Waltham then spending the last couple of miles around the track doing fartleks on the straightaways.  I was a little dehydrated at the end but otherwise felt really good, and I'm finally over the 500 mile marker for the year. 16 miles or bust next week! 14.05 mi in 2:37:36 an 11:13 pace
Miles run last week 28.95
Miles run this year 511.6

Miles left to 1K in 2013: 488.4 (23.26 miles per week over the next 21 weeks down 0.27 from last week)