Foxboro Against Diabetes 5K

NAME: The Foxboro Against Diabetes 5K Run/Walk

DATE: May 31, 2008

LOCATION: The Foxboro Company, 38 Neponset Ave, Foxboro, MA

WEBSITE

CONDITIONS: Partly sunny, mild, light wind

RACE:
Course Difficulty: A great course for everyone. A loop that is flat and fast.
Course Appearance: A nice course laid out along the back roads of Foxboro.
Race Organization: This was the biggest race I have been to so far, and it was as well run as the Baldi River Run last weekend, meaning that everything was efficient and well done.
Course Safety: Plenty of police presence, I think that three different department were represented. All of the roads that we ran on were closed to through traffic (residents of the streets were allowed to access them).
Support: There were two big pockets of supporters, one at the start/finish and another about halfway through the course. There were also some sprinklings of support throughout the rest of the course.
Recommend: Yes, definitely. An excellent event for a great cause!

RESULT: 44/756 (Official Results from Cool Running)

BACKGROUND: The 8th annual running of the Foxboro Against Diabetes 5K was a huge hit! Located at the Foxboro Company cafeteria, this race aims to raise awareness and raise money to help find a cure for diabetes. The race usually gets a pretty big turnout, and this year was no exception. Every year, the race is run in memory of Shannon E. Hurley, who lost her life to diabetes some 13 years ago. All proceeds go to the Juvenile Diabetes Research Foundation in her name.

MY EXPERIENCE: I was a little nervous about this race, not because of the distance or anything, but simply because I have never participated in a race of this size before. Over 900 runners and walkers registered (756 of whom were runners) and my next closest race in terms of numbers was the Baldi River Run last weekend with 262 runners.

Things didn’t start out so hot when I got there. I had to burn all my cash on gas so I didn’t have enough to get a T-Shirt (they gave away 300 to the first pre-registered) and I was also there late (by my standards) so I didn’t have enough time to really warm up. This unfortunately was one of those races where I didn’t really get to hang around and enjoy the atmosphere of the race. It was really get there, quick warm up, run, go home. They did have an after party at a nearby restaurant (the name escapes me at the moment) but I didn’t have time to join in with the festivities.

While I wasn’t necessarily able to soak everything in, I did notice some very nice touches about the overall setup. First off they had excellent music, which always makes everything better. They were also able to get a Foxboro Fire Department ladder truck to hang a huge American flag over the starting area. It was really cool for the horn to go off and then run under the flag maybe 500 ft. down the starting stretch. They also had balloons stretching in an arc over the finish line.

The start of the race was a little tough for me. Because I had gotten there a little late (I had to pick my car up at the shop) I had to do a very much abbreviated warm up routine. When the horn sounded and I started running, I immediately felt my calves and my hamstrings tighten. I slowed up a tad to try and let them catch up, and eventually my hamstrings did, but my calves were a nuisance the entire race. I did my best to try and ignore them, and it worked pretty well, until the last half mile (roughly guessing here) stretch. This is where I would usually try and use an extra burst of energy to try and finish off the race at a faster pace, but my calves immediately tightened as soon as I tried it.

The first mile was excellent for me, as I passed the split in about 6:15. Since it was a shorter race than I have been running recently, I felt like I could really try and push it without having to worry so much about maintaining a solid pace throughout the race. The course was pretty flat, so I was able to maintain a relatively quick pace (for me, anyways) and passed the second split in about 6:30 (I think). It was at about this point that we came across a fairly significant patch of spectators that were very supportive, and it gave me a slight boost in energy and it made me forget about those danged calves, even if it was just for a little bit.

My last 1.1 miles was solid. I cannot remember what my watch said for my split, and I am a little too tired to do the math right now (did not sleep well last night at all). All I know is that I crossed the finish line in 21:11, good for a 6:50 pace. This was a great race for me to run because it allowed me to see how far I had really come since my first week of running. When compared side by side with the Officer Stewart Savage 5K race that I was in four weeks ago, I have shaved about 19 seconds off of my mile time (I had a 7:09 pace that race)! It was a great feeling to see such improvement!

I hung around for the awards ceremony. While it was my first week not receiving any kind of award, I didn’t really care. I had run a good race and I was benefiting a great cause while I was at it. At the end of the day. I have to give this race two big thumbs up. It was well organized, had a nice course, and the people were friendly there as well. I definitely recommend this race to anybody. No matter what your age or ability you can enjoy this race! I will be back next year (I hope)!

Training Log – May 29, 2008

SCHEDULE: Run, Stretch

RUN:
      Length: 8.45 miles
       Time: 1:09:00
       Pace: 8:10 per mile
       Calories Burned: 1,294

CONDITIONS: Sunny, mild, breezy

NOTES: A pretty good run today. I got close to my longest run ever (8.53 miles last Wednesday) and maintained a similar pace (about five seconds slower – but that is factoring in that I had to stop several times for almost 15 seconds before I could cross a couple roads on my route – possibly 30-45 seconds in total). I went off the roads today and hit the bike path that runs through my town. I made it all the way to one end of it (the shorter direction) and I hope to tackle the longer way next week on my long run.

I have come to the conclusion that my new Nike+ SportBand is about a quarter of a mile off (too short) and that the pace per mile times are pretty inaccurate. When they are averaged together, it isn’t that far off, but when you look down hoping to get a good idea of what your pace during mid-run, the thing is all over the place. I had mile times ranging from 7:02 all the way up to 10:30, and that was over the course of the first two miles! After that I just turned it to the overall distance. Hopefully, when I get a chance to calibrate it, these will be fixed.

Tomorrow is an off-day, and then it is off to Foxboro for the Foxboro Against Diabetes 5K! On a related note to the race, I convinced my dad to wait a couple weeks before actively beginning to race again, and he will not be racing this Saturday. As much as he would love to, he just can’t at this point. He ran a half-mile without stopping today, so that was good to hear! I can’t wait for race day!

Training Log – May 28, 2008

SCHEDULE: Run, Stretch

RUN (from Nike+ SportBand):
      Length: 3.93 miles
       Time: 31:30
       Pace: 8:00
       Calories Burned: 609

CONDITIONS: Mild, sunny

NOTES: Not a great run today. Due to some unforseen difficulties (like my term paper being corrupted – long story), I was unable to go for my long run today. So I settled for about 4 miles. I chose a moderately hilly course, with a couple gradual climbs rather than some of the steep brutal ones that I have been encountering on some of my runs lately. I wish my pace was a bit better, but I was not able to warm up as well, and, as usual, the hills gave me some issues.

Today was the first day that I ran with my new Nike+ SportBand. I have been looking for a slightly more reliable way to calculate all of my stats, and I read some good reviews about it so I thought that it was worth the investment. For the first day, it seemed to operate pretty well. I entered in the information just to see what my old system (MapMyRun) said, and this is what I got: 4.17 miles run, a pace of 7:33, and 638 calories burned. I will reserve final judgement on it until after this weekends’ race, where I will know the distance and my time, then I will be able to see how accurate it really is. While I may not be certain how accurate it really is, I will still use the stats from the Nike+ SportBand this week.

Training Log – May 27, 2008

SCHEDULE: Hill work, weights, and stretch

HILL WORK: 12 intervals of running up a medium sized hill (no measurment – yet), jogged back down to the bottom

WEIGHTS:
      Bench Press: 3×10 (135 lbs.)
      Barbell Curls: 3×10 (65 lbs.)
      Tabletops/Planks: 3×3 (40 sec. per rep)
      Shrugs: 3×12 (45 lbs. each hand)

CONDITIONS: Overcast, humid, warm

NOTES: A decent workout today. This was my first day doing hill interval work, so I think that I did well for my first time out. After about a half mile warmup jog, I ran as hard as I could up the hill, then jogged back down. I did this 12 times. The hill itself is a decent one. The issue is that it’s pretty steep, but the run up does not take a long time. Unfortunately, there isn’t really any other good place near my house to do interval work like this. There are plenty of hills, but many of them are on streets that do not have any sidewalks. Hopefully, I encounter a better spot on one of my runs this week.

My weight lifting was cut a little short today by my dog, who desperately needed a walk before I left for work. I had planned to get some work on my back and another core exercise in, but I had a responsibility to take care of. When I got home, all I had time for was my stretching, which is crucial. If I miss a day, I could get all messed up. Stretching takes precedence over pretty much everything else.

On a non-training related note, it seems like my dad wants to get into this whole running business with me! He has been struggling with injuries lately, but when he was watching me run at the Baldi River Run this past weekend, he claimed that he suddenly felt incredibly out of shape and wanted desperately to start running again. I have tried to get him to calm down and take it slow (he tore his ACL and rotator cuff seven months ago and hasn’t really done anything except rest and PT since) and that he shouldn’t expect to be ready to run a 5K this weekend. He started yesterday and ran/walked 1.25 miles. Today he said he was able to run for three-quarters of a mile, and then ran/walked another three-quarters for a total of a mile and a half today. He said that, other than being woefully out of shape, he felt pretty good. I keep urging him to take it slow and steady, but, knowing him, he will probably try too hard (kinda like me).

Well, long run tomorrow. I hope to run the same route that I did last week. Hopefully my time will be better this time around.

Baldi River Run – May 25, 2008

NAME: Baldi River Run & Fitness Walk

DATE: May 25, 2008

LOCATION: Start and end outside Garibaldi Club; 86 Washington St., Haverhill, MA

WEBSITE

CONDITIONS: Sunny, warm, breezy

RACE:
      Course Difficulty: A relatively easy, flat, out-and-back course.
       Course Appearance: A scenic route along the Merrimac River that starts and ends in what appeared to be Haverhill center.
       Race Organization: A well organized event. Started on time, and the after race events were very well done.
       Course Safety: Good police presence throughout. Controlled intersections, and there were cop cars leading up front and bringing up the rear as well.
       Support: The walkers, who went ahead, were very supportive. Some spectators scattered throughout the course; a large, very supportive crowd at the finish line.
       Recommend: Absolutely. A fun, well organized event.

RESULT: 34/262 – First in age division (Official Results from Cool Running)

BACKGROUND: A five mile run and fitness walk are the main events for the Memorial Day Weekend celebration. However, the fun doesn’t stop with the race, as there is a great BBQ right afterwards in a nice secluded area by the river. Great music and food along with the awards ceremony highlight the event. All proceeds from the event go to the Eric Steinman Scholarship Fund. It’s a great race that attracts many great runners from MA and NH.

MY EXPERIENCE: After learning that I was not going to be able to do the Run for Dave on Saturday like I had planned, I was a little disappointed going into the weekend. Friday night, I frantically was looking for a race that was simply going to fit my schedule, let alone find one that I thought was going to be a great race. Despite my lack of research and hasty selection, I believe that I hit gold in the Baldi River Run.

A 45 minute drive from my house in Lexington, the Baldi River Run starts just outside the Garibaldi Club on Washington St. in downtown Haverhill. The setting is scenic, as it is right along the Merrimac River and the start and end is situated between a nice sretch of historic brick buildings along Washington St. While it may not be the ‘nicest’ block in the world, the area certainly has what many other areas lack these days: character.

Anyway, the runners go off at 10:30 am. This was a half hour after the walkers, which I initially found interesting, but later realized that it didn’t really matter, considering that the course was an out-and-back style route, meaning we would encounter them at some point no matter what time the gun went off. The start was well organized, and the gun went off on time. The police presence was good, as the shut off the stretch where the start/finish lines were, and they also had plenty of cops along the course to control traffic at intersections.

As mentioned before, the course itself is out-and-back. It is flat and fast right along the Merrimac River. Unfortunately, today was a tad too hot, and there was some wind that was great on the out stretch, but it gave me some problems after we turned around and were then heading into it. Wasn’t a huge issue though, the breeze only came in spurts. Another problem was that my dinner was still sitting in my stomach by the time the race rolled around. This was very annoying since it felt like I was carrying around dead weight. It was more of an annoyance than anything else, and it didn’t seem to have a huge effect on my time.

I passed the first split in about 6:35. The mile splits at miles 2 and 3 I missed, but they had one other split at mile 4, but I cannot remember what it was, I was just focusing on the road ahead at that point. It was something like 27+ minutes, but that’s a rough guess. When I crossed the finish line, I was clocked at 34:48, good for a pace of 6:58. I am definitely happy with this result, as it is the first time that I have officially broken the seven minute mark on one of my races.

Immediately after the race, the cookout started. Burger, dogs, chips, and watermelon were all laid out. There was good music and even some bocce ball going on as well. The location was on a grassy spot overlooking the river. It was a great setting, and both my dad and I agreed that this was definitely the most organized and ‘most fun’ of the four races that I have participated in to date. The awards ceremony took place here as well, and they without a doubt had the best prizes so far as well. A glass beer mug with the race decal on it. Since I’m 18, I won’t be able to put it to good use for another two and a half years, but it is still pretty cool.

On the note of beer mugs, the one concern that I had with the event was that beer was flowing freely and often. I’m sure it had nothing to do with the fact that Michelob was the sponsor of the event, but I am generally not comfortable when I see people start downing beers at 10:30 in the morning. A minor glitch on the face of what truly is a great race.

In short, a great event. A good race accompanied by good fun and good people cannot be beat. If I am home from college at this time next year, I will definitely make my way back up to Haverhill so that I can participate in next years’ Baldi River Run!

Thanks to John O for pointing out some mistakes (start time & number of time splits)!

Race Change

Work can be a pain in the ass sometimes. Don’t get me wrong, I enjoy working where I do and the people there are very nice, but someone has gotten very sick and won’t be able to go in tomorrow. So, guess who is picking up the slack? Yours truly. So, this means that the Run for Dave that I had been looking forward to is now undoable. I simply cannot make the drive there, race, and get back in time to be at work by one in the afternoon (it would be an hour plus drive for me) while maintaining my sanity.

However, all is not lost. There is an equally great race on Sunday that I have chosen to participate in: The Baldi River Run (5 miles) in Haverhill, MA. Boston’s Run to Remember came to mind, but unfortunately, I will end up working late, and I am not sure that I would be able to wake up in time to get to South Boston early enough to register and still put together a good race. The 10 AM start in Haverhill will be much better for me, as it is the same distance and I will be able to snag a couple more hours of sleep.

So in conclusion, I will run the Baldi River Run on Sunday, and not the Run for Dave on Saturday. Oh well, at least I’m still racing this weekend.

Training Log – May 22, 2008

SCHEDULE: Warmup, Run, and Stretch

RUN:
      Length: 3.26 miles
      Time: 24:37
      Pace: 7:32 per mile
      Calories Burned: 499

CONDITIONS: Partly sunny, mild, light breeze

NOTES: A quick run to prepare for the Run for Dave. On the whole, the run was a good one, as my pace was steady and I felt good all around as I was running today. This new dynamic stretching warmup routine is definitely a keeper – I once again felt loose going into my run, as opposed to the first half mile feeling like molasses. I didn’t ever really go all out today, I was just trying to take it easy, but still maintain a solid overall pace.

Another thing that I am very happy with is what appears to be increased flexibility. My muscles have some serious issues with tightness, so this has always been a primary concern of mine. The comprehensive stretching that I now do immediately after my runs seems to be helping out a lot.

One minor concern: there seems to be a little stiffness/soreness in my groin area. This has been nagging me a bit the past couple days. It isn’t anything serious at the moment, but it is nagging and takes a good deal of time to loosen up and get comfortable.

Only one more day until Saturday – in case you haven’t guessed, I LOVE race day!

My Nutrition Needs Help…

Yesterday was an incredibly slow day at work (literally, NOBODY showed up at the restaurant where I work), so I had some time to think about stuff, and running came into my mind. More specifically, how can I improve? I was thinking about hill training, intervals, etc., and then my eating habits came to mind. It was last night that I realized that I do not possess the best eating habits in the world. I love to eat – and while many of the things I love to consume may be good for you in regulation (red meat, for example), I feel like I go overboard. Now, I am not a dietition by any stretch of the imagination, so I now turn to everyone on the great world wide web for advice: How can I alter my eating habits so that I can cut body fat and help improve my running performance? Below you will find a general guideline of what I eat during the course of a day. Please feel free to correct me, or tell me that I am freaking out way too much. Thanks in advance for any help that you guys provide!

Breakfast: Generally my best meal. I will usually have a bowl of cereal (Smart Start or Special K are the most common), a bagel/english muffin with light spread (cream cheese, jelly, etc.) and a bannana or orange.

Lunch: I will most likely put together some sort of sandwich (usually just meat – bologna, ham, etc. – and cheese), a granola bar, an apple, yogurt, and a couple cookies.

Dinner: This is the killer. I work at a restaurant that serves primarily burgers and fried products. Since I work so late, I usually just eat there four or five nights a week. I have really tried to curb the sweets and fried products, but that it easier said than done. I have started replacing burgers with grilled chicken on my sandwiches (they will mostly have onions, lettuce, and tomato as toppings with either honey mustard or BBQ sauce on top) along with mozarella sticks as a side. Every night I eat there, I either have a milkshake or a cookie/congo bar, but I try never to do both.

Miscellaneous: For snacks, I usually eat what i can find – string cheese, another yogurt, bag of chips, etc. Another issue of mine is that I am not very good when it comes to the daily vitamin thing. How important is that and are any of them necessarily better than others? Also, I usually just drink water throughout the day.

Thanks guys!

Training Log – May 21, 2008

SCHEDULE: Warmup, Run, and Stretch

RUN:
      Length: 8.53 miles
       Time:  1:09:02
       Pace: 8:04 per mile
       Calories Burned: 1,294

CONDITIONS: Mild, sunny

NOTES: To start, I thought that I would begin adding a more extensive warm-up into my routine. Prior to today, I would simply begin running at an easy pace and let that loosen my muscles up. Today, I did some dynamic stretching exercises, focusing on quads, hips, hamstrings, etc. This got my legs a little loose and my heart rate up before I started down my driveway. Without question, this is something that I will continue to do. My run simply felt better – my legs didn’t cramp, and that first half-mile was much more enjoyable since I was already warmed up.

As for the run itself, it was definitely a good one. This is my longest run since I started keeping track, and I can say that it went very well. Other than the fairly big climb at the end of the course, I never really slowed down significantly or felt and aches or burning sensations in my legs. Sure they began to get tired after mile four, but it wasn’t painful or distracting. My breathing was better, I had no cramps (one at the very end coming up the hill, but that’s it) and my back never acted up. In short, all of the problems I had yesterday weren’t an issue today. Some of that may have had to do with flatter course that I ran today, but I think that I also chose a better pace and regulated my breathing much better today as well. The one annoying portion of the course was the busy intersections that I had to cross. This was a good route, but I may make some adjustments to try and cut one or more of them out next time around.

A shorter prep run tomorrow and I’ll be ready for the Run for Dave!

Training Log – May 20, 2008

SCHEDULE: Long run and Stretch

RUN:
      Length: 5.67 miles
      Time: 46:49
      Pace: 8:15 per mile
      Calories Burned: 878

CONDITIONS: Cool, sunny, light breeze

NOTES: Overall, a very average run today. There was good, and there was bad as well and when the two cancel each other out, you get an average run. First the bad: My back hurt today. That is never good, obviously because you never want to be hurting, but also it means that I need to be very careful, because my back has caused me to be sidelined for weeks at a time in cases where I didn’t address the problem appropriately. I did some intensive stretching immediately following my run, but it still bothered me a bit at work. It never hurt to the point that I was concerned I might seriously injure myself while running, but it was more of a nagging nuisance that wouldn’t go away. Other bad parts included a slower pace than I was hoping for (the back had something to do with that) and my breathing seemed to be rather poor today. Personally, I think that this is the next big thing I need to tackle: my breathing while running. Just as an example, during the Parker Road Race this past weekend, my breathing style changed at least three or four times. I need to establish the in through the nose, out through the mouth routine that many athletes have down pat.

But it wasn’t all bad. Unlike last Tuesday, I never stopped running. Sure, there were a couple cramps, some tightness and burning and pain, but I pushed through it. On the climbs, my pace slowed down to that of a snail occassionally, but I never stopped and walked. I came close on one or two occassions, but it never happened. I ran/jogged the entire route, and this is definitely a good thing. I can safely say, however, that hills are something that I need to work on, particularly steeper ones. I find the gradual climbs to be OK, but steep hills like the ones I ran on today give me some serious trouble. Something to work on in the future.

So, to recap, despite the fact I wasn’t breathing efficiently, my back was acting up a bit, I was running a very hilly course that was giving me fits, and I was exceptionaly tired, I never stopped running. You can bet the farm that I wanted to (very badly at one point), but I didn’t. Something to build on. Another long run tomorrow (on a flatter course) and a shorter tune up run on Thursday will have me ready for this Saturday and the Run for Dave.