Walk Into the Future

Category: Fitness

  • 2023 Palm Beaches Marathon

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    “No marathon gets easier later.  The halfway point only marks the end of the beginning”.

    (Joe Henderson)

    2022 was finally the year I accepted the 26.2-mile (marathon) challenge. 

    I thought and talked about it for a few years but never took the steps to sign up and train.  Accepted the challenge and signed up for the 2022 Palm Beaches Marathon.  This was my race of choice due to the flat course and proximity to Fort Pierce.  I chronicled my training program and the marathon with multiple Walk into the Future blog posts.

    Started 2023 with an aggressive race schedule:  1 marathon, 6 half marathons, 1 10-miler, 3 10k’s, and 4 5k’s.  I skipped two additional half marathons due to injury and my trip back down to Jamaica.  The race volume was designed to help prepare me for the last race of the year which was the 2023 Palm Beaches Marathon in December.

    My marathon training program allowed me to complete 580 miles as part of my preparation for the race.  I made a point to minimize the miles I completed on the exercise bike as I wanted to ensure my training miles were consistent with the mechanics of running a marathon.

    I enjoyed the training sessions more this year from a physical and mental aspect.  The training didn’t get easier, but I was better prepared to train and compete this year.

    Made my way back down to West Palm Beach the day before the marathon.  Decided to get a hotel closer to the race start/finish line this year.  This allowed me to spend more time downtown without having to worry about finding parking—I parked at my hotel and then walked when I needed to go out.  The race EXPO was only one block away from the hotel so headed over to pick up my race bib and goodie bag.  Garden of Life is the race sponsor, and they provided each participant with a full bag of supplements.  This was a highlight for me because this allowed me to stock up on supplements without having to purchase individually—this stuff will last me for most of 2024. 😊

    Got breakfast at E.R. Bradley Saloon again this year to continue to carb load.  Pancakes and beer at 10 am are what fueled me towards race day.  Headed back to the hotel to hydrate more and get my race gear ready.  Got on the exercise bike at the hotel to stretch my legs and then got busy with my foam roller to work out my legs.  Kicked back a bit, watched TV, and continued to drink extra water since the forecast called for high humidity on race day.  Found Nico’s Pizza for a large pasta dinner to help put extra carbs in my system.  This was a great place to watch people so sat for a while and continued to drink beers before heading back to the hotel for an early bedtime.

    Race day called for an early alarm so I could stretch and mentally prepare for the 26.2 miles that were on the schedule.  My training program had me physically and mentally prepared to perform.  I was not as nervous this time since I knew I could start and complete a full marathon.  This was a welcome feeling and I found myself enjoying the wait at the start line.  There were a lot of folks around me, but I had a big smile on my face and I’m sure they wondered why I was in such a good mood.

    The temperature and humidity were higher this year and I knew this would be a problem at some point during the race.  These conditions were considered as I determined my race day strategy—wanted to run a safe and tactical race to ensure I finished with a smile on my face.

    I positioned myself in the middle of the corral—like the feeling of passing other runners early in the race.  Also, the middle of the corral helps me check my speed in the first portion of the race and keeps me from going out too fast.

    My race strategy called for me to hit each water stop during the marathon to ensure I stayed hydrated and didn’t hit a wall later in the race.  The first water stop surprised me because it was only a half mile into the race—thought that was a bit early but followed my plan and got Gatorade and then splashed water on the top of my head to keep me cool.  Wanted to get as many miles in as possible before the sun started to peek out of the early morning clouds.

    Ran the first 5 miles with a group of runners who had a nice steady pace.  Decided to stay with them as long as possible to see how this would impact my race experience.  There are not very many spectators on this course, so it was all internal motivation and grit guiding me through the miles. 

    I hit the 13.1-mile (halfway) marker a little slower than 2022 which was part of the plan.  The sun was out by now and most runners began to slow a bit.  A male runner who has a similar body type as mine decided to run with me for a bit and we joked marathon running is not a typical activity for guys with muscles.  He kept calling me ‘big guy’ which I didn’t know if that was a compliment or insult, but we kept a good pace during the second portion of the race.

    Made it to mile 22 this year before I started feeling the full impact of the humidity.  The course is not shaded so the sun plus humidity on the back side slowed most of us down.  I didn’t feel as bad as last year but did begin to question myself again for tackling this distance.  Had to pull out a lot of positive self-talk to move myself forward after mile 23.  The spectators that were out helped motivate me at this point and I kept putting one foot in front of the other towards the finish line.

    The last mile hurt but I would not be denied crossing that finish line with a smile on my face.  The crowds cheered and I waved like I was in first place.  Crossed the line a bit slower than my first race but my mental and physical outlooks were much better this time around.  Collected my medal, got some finish line pictures, and found a spot to sit down and drink my beers.

    The challenge was accepted again, and I completed the mission—start and finish upright.

    This will be the last time I run the Palm Beaches marathon.  Looking to run this as a half marathon in 2024 because the heat and humidity make the second portion of the race unpredictable for me.

    Also, I have the 2024 Chicago Marathon in October, so the turnaround time is too quick for another full marathon in December.

    What challenges did you conquer in 2023?

    Irie!

    “A marathon is hundreds of miles.  The finish is the last 26.2”.

    (Unknown)

  • 2023 OUC Half Marathon

    OUC Track Shack

    “Don’t dream of winning, train for it”.

    (Mo Farah)

    My Walk into the Future continues to seek out new opportunities and challenges to move me forward.

    Distance running and racing have become a huge part of this process.  2023 generated an aggressive running schedule that allowed me to run new half marathons to add to my medal rack.  The 2023 OUC Half Marathon was the 10th time I tackled this race.  I missed the 2018 race to run a smaller half marathon on Amelia Island.  The OUC Half Marathon was also my first half marathon so I guess you can say this race launched my distance running program.

    I love the races put on by Orlando Track Shack so expect to run this race annually until I can’t anymore.

    The 2023 OUC Half Marathon was scheduled 8 days before the 2023 Palm Beaches Marathon so viewed this edition as an extension of my marathon training.  My long training runs ended the week prior but never want to feel like I’m missing out on the great vibes at the OUC race.  My training plan called for me to taper my running since I was at the end of my training cycle but decided to toe the line at the OUC half anyway.  The course is flat and friendly so decided to have fun and enjoy the process of racing in downtown Orlando.

    I arrived early this year since I had trouble finding parking last year.  Didn’t want to feel rushed when I arrived so found parking in a downtown parking garage and made my way over to the race village.  I had time to stretch and socialize a bit prior to lining up for the start of the race.

    The temperature was in the low 70s at race time with equal humidity.  The forecast called for a gradual rise in morning temperatures so wanted to get moving to beat the heat.

    I decided to line up further back in the start corral and use that as part of my race strategy.  I tend to go out a lot faster when I’m close to the front so wanted to create a steady pace and stay measured throughout the race.  I didn’t have a set finish time in mind but wanted to test my fitness to gauge how ready I was for the 2023 Palm Beaches Marathon.

    Targeted the first 8 miles of the race as my strategic marker to see how long I can run without discomfort and determine my marathon pace for next week.  Eight miles seemed like an appropriate test—my plan was to pull back on the pace once I hit eight miles and then just take in the race day environment and the cheering crowds.

    I wanted to stay in the 9:50 per mile pace for this race to clock miles and work on strategy.  I had to keep reminding myself not to push too hard or fast since I had a full marathon coming up in 8 days.  My normal strategy is to push the pace for this race since the course is flat and I can normally get a fast time.  I set my personal record (PR) on this same course in 2019 and always think I can beat that time.  This was not the day to try for another PR.

    I hit the eight-mile marker without any pain or discomfort.  I was still running high 9-minute miles but decided to race smartly and began the process of pulling back to save my legs for the full marathon.  The rising temperatures and humidity made the decision to pull back a lot easier this year too. 😊

    Completed the race in 2:22 (two hours and 22 minutes) for a 10:50 per mile pace.  Very happy with this pace and effort considering the temperature, humidity and a pending full marathon coming up next week.

    Got a chance to catch up with some of my Orlando running friends at the race after party.  Nothing like a 13.1-mile race, donuts, and beer all before 10 am in Central Florida.

    Next stop?  The 2023 Palm Beaches Marathon!

    Irie!

    “I’ll be happy if running and I grow old together”.

    (Haruki Murakami)

  • New England Visit

    Breeze HOF

    “Live in each season as it passes; breathe the air, drink the drink, taste the fruit, and resign yourself to the influence of the earth”.

    (Henry David Thoreau)

    My Walk into the Future continues to expand with new adventures.  I would like to thank Breeze Airways for helping me find destinations to excite my journey.

    Not sure Breeze Airways was thinking about me when the airline began flying to Vero Beach.  The first flight arrived in February 2023 and Breeze adds new east coast destinations periodically.  They currently fly to White Plains, NY, Hartford, CT, Providence, RI, Long Island, NY and Durham, NC. The routes are adjusted to match the snowbird migrations south.  Breeze flies to Virginia Beach during summer months and I took my first Breeze flight for the Virginia Beach 10-Miler race back in September.

    I received an email from Breeze Airways to promote low fall airfares and the prices immediately caught my attention.  I love being a running tourist but have never ventured into New England states.  Never had a real reason to hit New England but wanted to cross off a few states I’ve never visited. I started looking for half marathon races I could sign up for to give me a real reason to fly up.  Discovered the Hartford Marathon and Half Marathon races were scheduled for early October and the entry fee was reasonable.  Breeze Airways has direct flights from Vero Beach to Hartford so decided I will head up and enjoy New England in the fall.

    My roundtrip flight including bag fees was $247.  I couldn’t ask for a better price so booked my flight with the intent of running the Hartford Half Marathon and then doing some sightseeing.  Well, it turns out my flight would not arrive in Hartford with enough time for me to make it to the race EXPO to pick up my race bib.  They did not have same day pickup so my thoughts of being a running tourist were eliminated.  No worries, I love adventures and going to Hartford, Connecticut would be an adventure without the need to run a race—what a concept, huh? LOL.

    My flight from Vero Beach to Hartford was…a breeze.  No issues checking in or on the flight up.

    Hartford

    Arrived in Hartford, Connecticut with the intention of sightseeing and making my way down to the race sight to watch the marathon and half marathon finish.  I discovered getting to the start/finish line was impossible since the race had already started, and streets were blocked.  I take this part of racing for granted since I’m normally running and never pay attention to which streets are blocked due to road races.  Met a super friendly police officer who gave me directions on activities he suggested I tackle since I was not going to be able to get downtown Hartford for a few hours.  I wrote the Basketball Hall of Fame as a possible destination and Officer Friendly recommended I head there and then come back downtown after touring the Hall of Fame.

    Springfield, Massachusetts

    The Basketball Hall of Fame is in Springfield, Massachusetts.  Turns out my hotel was only 25 miles south of the iconic venue.  Turned around and headed north with intent to visit the Basketball Hall of Fame and enjoy my first time in Massachusetts.  This was a bonus to my trip since I didn’t realize how close these cities are to each other.

    The Basketball Hall of Fame is a great place to embrace the basketball greats and their roles shaping the current basketball landscape.  I was impressed with the displays and how each era had a place within the Hall of Fame.  My favorite NBA player is Julius Erving (Dr. J) so was happy to see his display and read a bit about him during the tour.  There is a great display for Kobe Bryant within the Hall, and I came away with a new level of respect for the Black Mamba.

    Made my way down to the gym portion of the Hall to put up a few jumpers.  I have not played basketball in years and my jumper was beyond rusty—good news, I didn’t hurt myself or anyone else. LOL.

    Headed back south to Hartford to get some downtown sightseeing done.

    Return to Hartford

    The drive from Springfield to Hartford was uneventful but I was happy with my exploration so far.  Decided to hit a downtown park before trying to make it back to the race village.  I always heard about the fall foliage from friends and wanted to experience the leaf color changes.  Made my way to a lakeside park and walked around a bit just enjoying the cool weather and nature.  Got a few pictures by the lake and on a walking trail before it got too cold for me.

    Left the park and went downtown Hartford just to look around.  I had no idea there were still runners out on the course and watched the last marathoner cross the finish line.  Surprisingly there were still people there to cheer him on and he looked elated to complete the journey—good for him.

    Got a few pictures of downtown Harford before heading back to my hotel to warm up and map out my next adventures.

    Providence, Rhode Island

    Decided to maximize my time in New England and hit my third state in two days.  Providence was only an hour and a half away from Hartford, so I pointed the rental car east and made my way through the Connecticut countryside to Rhode Island.  The drive provided a scenic trip with a lot of fall foliage to admire.  Googled attractions in Providence and decided to make my way to Roger Williams Park so I could walk around and get some pictures in.  The park is huge and has multiple sections including a zoo and walking trails.  This was the perfect place to take in a bit of Rhode Island culture and scenery.

    Spent two hours in the park before heading back to Connecticut. 

    Thought about driving up to Boston to extend my tourist trek but decided I will wait to head back up and experience Boston as a separate trip.  Yes, Breeze flies to Boston from Vero Beach and I plan to head back up in the spring when it warms up a bit.

    My goal is to travel to all the Vero Beach Breeze Airline destinations before 2024 is over.  I will look for races as part of my travel plans but will not let that limit me from making my way back up to New England.  I still need to travel to Vermont, Maine, and New Hampshire to complete my New England adventures.  I will turn my travel efforts out west to make sure I visit the Dakotas, Montana, and Wyoming.  Thinking of booking a dude ranch so I can live my cowboy dreams.  More to come. LOL.

    Where have you always wanted to travel?

    Irie!

  • 2023 WordPress Stats

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    Photo by Miguel u00c1. Padriu00f1u00e1n on Pexels.com

    “I made a decision to write for my readers, not try to find more readers for my writing”.

    (Seth Godin)

    Love this quote as it reflects my original thoughts when I started the Walk into The Future blog back in 2018.

    My intent has always been to create content others would want to read but not seek out followers for the blog.  Some of you are stuck with me because we grew up together, so happy to have you along for this journey.  Others have found my writing via WordPress based on my content and/or topics presented.

    I’m happy to have you here regardless of how/why you read my thoughts—appreciate the company on this life I live.

    WordPress provides authors with daily, monthly, and yearly statistics directly on my dashboard.  I’m able to identify when my work is viewed in another country and my reach continues to expand.  Again, not driven by this but it is nice to see someone in Spain or India has read my latest blog post.  Not sure how I attract folks so far away, but it feels great and inspired me to write a bit more and with more substance.

    My 2023 stats can be viewed here:  https://wordpress.com/annual-report/walkintothefuture.blog/2023

    I’m back in the writing lab working on new topics and adventures I will begin sharing next week.  I am also entering the busy portion of my racing schedule so there will be race recaps to include my 2023 Palm Beaches Marathon experience and the next BIG race on my 2024 schedule.  Hint—I got accepted into the Chicago Marathon.  This is exciting news for me and will be the largest run event I will participate in.  Thanks to Orlando Track Shack and the global running impact of this organization—it helped me get into the Chicago Marathon.

    Big things coming in 2024—stay tune! LOL.

    Irie!

    “Do or do not.  There is no try”.

    (Yoda)

  • Marathon Training Update #2

    Medal Palm Beach

    My Walk into the Future is closing in on the 2023 Palm Beaches Marathon.  I am heading down south on Saturday for my big race on Sunday.

    The training this year went by smoother than last year.  I chalk this up to having a better mental and physical understanding of the training program and what is required each week.  I also view my hydration and nutrition planning as much improved from this time last year.

    It is amazing how quickly you learn the things not to do to get prepared for a 26.2-mile race.  Excited and terrified at the same time.  Runners are a unique group of people with an adventurous mindset.

    I didn’t have my friend Lauren training for a marathon with me this year, but she was always available to listen to me share about my progress.  Hoping we will both get into the 2024 Chicago Marathon and enjoy this process together again next year. We both signed up for the marathon lottery system and will find out today if we get in.  I will focus on the 2024 Chicago Marathon as my big race next year if I get in—fingers crossed!

    The 18-week training plan has allowed me to increase my mileage safety as I built up my base miles.  I added hill and speed training this year to increase my endurance towards the full marathon distance.

    Here are my total weekly miles so far this year:

    • Week #10: 38 miles
    • Week #11: 23 miles
    • Week #12: 32 miles
    • Week #13: 34 miles
    • Week #14: 22 miles
    • Week #15: 39 miles
    • Week #16: 28 miles
    • Week #17: 29 miles
    • Week #18: 33 miles 

     

    I have logged 465 total miles during this journey to include multiple 5k and half marathon races.  The process of racing brings me a level of enjoyment to my training program and is a lot more exciting (for me) than simply going out for long runs on my own.  I got spoiled a bit in Oviedo by having an active running environment with all the Orlando Track Shack events to choose from.  There are multiple running clubs in Orlando so finding a running club to get a few miles in with was an easy process there. 

    This week is dedicated to carb loading, extra stretching and getting a lot of rest.  The full marathon beat me down last year so I’m adjusting my daily routine this year to conserve as much energy as possible.

    Still have not decided my race strategy—will look to listen to my body and go out with a comfortable pace that I can maintain throughout the race.  I started to struggle at the 18-mile marker last year so want to extend my progress beyond this point in 2023.

    My goal is to beat my time from last year and set a new PR for myself.  I’ve got a race goal time in my head but will not reveal it here just now.  I will brag later if I hit my preset goal. 😊

    Wish me luck!

    Irie!

  • Treasure Coast Half Marathon

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    “It’s not the distance you must conquer in running…it’s yourself”.

    (Michael D’Aulerio)

    I set an aggressive running schedule for myself this year.  My goal continues to be multiple race personal records (PR) over the 5k, 10k, half marathon and marathon distances.

    The 2023 Race for Recovery 5k allowed me to clock my fastest 5k since 2020 back in September.  Still not my fastest but less than one minute and twelve seconds off. Not bad for someone still nursing piriformis issues.  I’m still able to run fast but must stay careful with my training program and warmups prior to races.

    The 2023 Game On Run Hutchinson Island Half Marathon provided me with a local race to help with my full marathon training program.  I ran this race last year and thought it would be a great way to get a long run in while competing with local Fort Pierce runners.  The 2022 race highlighted I needed additional work to get marathon ready and was an eye-opening experience with humidity and long runs.

    The 2023 half marathon identified similar issues.  Northern races provide a great break from the Florida humidity, but they also provide a false sense of race preparation.  My 10-mile race in Virginia Beach allowed me to navigate the course at a 9:37 per minute pace.  This was accomplished in the first week in September and was done with a relaxed format for me.  Didn’t press too much during the race and was able to complete with a smile on my face.

    I took this Virginia pace as a positive sign for my training program and my current marathon preparation.  This is still true, but the Florida humidity makes breathing a bit harder with the heavy air and slows me down.  I’m sure I’m not the only one but need to remember a September race in Virginia does nothing to identify how fast I will be during an October race in South Florida.  Lessons are lessons!

    My marathon training called for a 15-mile long run so the 2023 Game On Run Hutchinson Island Half Marathon fit within my training needs.  My warm-up, cool down and actual half marathon allowed me to hit my mileage goals with plenty of miles to spare.

    This half marathon is completed on Hutchinson Island with most of the course on the actual route I normally train on.  We cut through a few neighborhoods before heading south on Ocean Drive and then turnaround due north before heading back towards Causeway Cove.

    Made sure I got to Causeway Cove with plenty of time to warmup, stretch and mentally prepare for the miles in front of me.  This is a smaller race with 111 runners in 2023.  Why does this matter?  Well, there are not as many runners available to pace with so most of the race strategy is to find a comfortable pace and then maintain it.

    Toed the line towards the middle of the half marathon pack at the start line.  This gave me a few runners out front, so I did not have to worry about getting off the correct race route.  The start of the race winds through multiple neighborhoods and we start at 6:15 am so it’s dark for a majority of the race.  It’s easy to get off course so I like to hang back and follow as many runners as possible to get me through the neighborhood.  There are course markers out but again, we are running in the dark for the first 5 miles.

    My race strategy was to go out with a comfortable pace through the neighborhoods and then increase my pace once we made it on Ocean Drive. This concept would provide me with a gauge of my fitness and help determine what areas I need to improve (pace, endurance, nutrition, etc.). 

    Fast forward and the first phase of the race went by without any issues.  My pace was balanced, and I felt good through the first 4 miles.  I pressed the pace more in the second phase of the race to test my physical fitness to determine how much additional work I needed to put into my training program.  Felt good from miles 5 through 8 but it started to rain, and the roads got very slick during this portion of the race.  Slick roads, wet shoes and Florida humidity made the final portion of the race a battle to finish.  The race organizer has aid stations on the race course but not as plentiful as some of the larger races I participate in.  Water and Gatorade are needed to complete a half marathon and there could have been more available to runners.  I started to fade in the last portion of the race, but this was part of the learning process.  I signed up for this race to gauge my fitness—I still have work to do to prepare for the full marathon.

    My prerace and race nutrition needs to improve for me to maximize my race day.  I’m still learning this portion of the race game and need to adapt to a Florida specific preparation program.  Extra hydration and carb loading prior to races to ensure I don’t deplete my reserves too early in a race.  Also, carry extra energy gels and take them more often than I would during a race in Nashville or Virginia Beach. 

    I’m still learning and working towards maximizing my training to prepare for the 2023 Palm Beaches Marathon.  I will be ready! LOL.

    What did you learn today?

    Irie!

    FYI—this may be my last Game On Half Marathon.  I entered the 2024 Chicago Marathon lottery and will find out if I’m in next week—fingers crossed! 😊

  • 2023 Run to Stop Hunger 5K

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    “As we run, we become”.

    (Amby Burfoot)

    The month of September was dedicated to getting in speed work by running local 5K races.

    I tackled the Run to Stop Hunger 5K in 2022 to test my endurance and work on speed while training for my first full marathon.  I enjoyed the race setup, course and participants so decided to leverage this race again this year.

    This 5K was convenient to me since it is in Fort Pierce on Hutchingson Island.  I used the race as part of my Week #6 training program so I could get some speed work in.  Mentally I need a race to make me speed up and racing is a lot more fun than just logging miles by myself.  I am not looking for running partners, but the extra motivation racing brings is a welcome change while training.

    The race start and finish lines are in the center of the Causeway Cove Marina.  I duplicated my warmup from last year by parking on the Fort Pierce mainland and using the Seaway Drive bridge as my race warmup.  The bridge was a great way to get my heart rate up and helped me stretch out my legs before tackling the 3.1-mile course. 

    There was not a huge crowd for this race, but I recognized a lot of the runners present.  The Fort Pierce running community is not huge, so I get to see the same folks at most races.  I was able to get in additional stretching before we had to line up for the race start.

    I didn’t have a set finish time in mind, I just wanted to get some speed work in without injuring myself or anyone else.  Mission accomplished on both tasks. 

    Lined up in the middle of the race corral and decided to just have fun while on the course.  The small race lineup did not create a traffic jam as we headed it.  This allowed runners to spread out and hit their race pace from the very start.

    I targeted a couple runners in front of me as my pacers and leveraged them to propel me forward during the first part of the race.  This 5k is a simple out and back course that is completely flat.  We run a portion of the race on the sidewalk, so it gets tight when runners turn around to head back towards the finish line.

    One of my pacers slowed down around the 1-mile marker and the other decided to hit another gear and left me.  I did not attempt that pace since it was not comfortable for me at this point of my training process. 

    Fast forward and I finished the 5K in 27:56 which is an 8:59 per mile pace.  Not fast or slow for me at this point of my training schedule.  I still have additional training sessions and races coming up so there’s plenty of time for me to improve my pacing, conditioning, and mental preparation.

    I’m using my exercise bike as a warmup prior to my long runs and not as a primary training device.  This helps me stretch my legs and creates a solid foundation for my planned runs.  I’ve got plenty of time to ensure I’m ready for the 2023 Palm Beaches Marathon in December.

    Excited to see how far I can push myself this year.

    What are you excited for?

    Irie!

  • 2023 Marathon Training update

    “Every marathon I ran, I knew I had a faster one in me”.

    (Dick Beardsley)

    My Walk into the Future allowed me to take the deep dive to sign up, train and complete a full marathon in 2022.  The concept of running a full marathon had been with me for a while but I never committed to the process prior to 2022. 

    The 2022 Palm Beaches Garden of Life Marathon was the targeted race, and I am proud of my training efforts and completing the race.  I did not think I would want to run another one but was surprised with my recovery and the impact the marathon had on me completing shorter races.  I learned how to manage the pain and continue to press forward during races.

    I leveraged an 18-week training program last year and decided this got me prepared for my first marathon and it will be the training program for 2023 as well. 

    I am currently finishing week 9 of the training program so I am halfway through with a lot more miles to come.  I thought all miles were equal and incorporated too many miles on my exercise bike last year.  I quickly discovered the error in my thinking and training process during the 2022 Game On Treasure Coast Half Marathon.  This race was part of my training, but I did not perform as well as I should have—the miles on the bike did not translate to running in the Florida humidity.  I completed the race in decent shape but could not find another gear to go faster which was disappointing. 

    Fast forward to 2023 and I made a concerted effort to ensure my training miles were outside.  This meant I had to set a consistent bedtime so I could get up earlier in the morning to get my Tuesday, Wednesday and Thursday runs in before work.  My bedtime during the week is 8:45 pm with an alarm time of 4:45 am.  Never thought I would go to bed this early, but it is necessary for my training program.  Getting proper rest is a key component to quality training sessions.

    I also invested in my nutrition plan more than I did in 2022.  The proper use of carbohydrates and hydration are two of the improvements I’ve made so far.  The carbs allow me to perform better during my early morning runs.  My increased water intake provides a solid foundation for my training and keeps me fresh.  I have increased my form roller use as well to negate muscle soreness throughout the week.

    All of this is designed to help me arrive at the 2023 Palm Beaches Garden of Life Marathon ready to perform and run faster than last year.  This race is flat and provides an opportunity for runners to go fast—I did not leverage this fact last year and will look to improve my time and enjoyment of the race day atmosphere.

    Last year I identified I was excited and terrified to complete a full marathon but now I’m looking forward to each training session and getting closer to race day.  Yep, my mindset is completely different this year.  LOL.

    MAIN

    The 18-week training plan starts out with lower mileage and slowly builds up each week.  Here are my total weekly miles so far this year:

    • Week #1: 16 miles
    • Week #2:  20 miles
    • Week #3:  26 miles
    • Week #4:  30 miles
    • Week #5:  29 miles
    • Week #6:  27 miles
    • Week #7:  30 miles
    • Week #8:  18 miles
    • Week #9:  37 miles 

    My miles during the work week are completed in my new neighborhood.  I have an area in the neighborhood that does not have traffic since construction has not started there yet.  This gives me a convenient place to run in the mornings safely.  I bring my own water or Gatorade and leave it on my route so I can stop and get fuel during the run.  This is a new feature of my running.  Last year I utilized a hydration backpack, but it seemed to impact my running because it moved around a lot.  Ditched the hydration backpack and decided to place my drinks in strategic spots—seems to be working for me so far. 

    My long runs are still done on Hutchinson Island—this allows me more options to get double digits miles completed safely.

    I am happy with my progress so far and look forward to additional miles on this journey.

    My next training update will be the week prior to the marathon.

    Thanks for following me on this journey!

    Irie!

    “The marathon never ceases to be a race of joy, a race of wonder”.

    (Hal Higdon)

  • 2023 Virginia Beach 10-Miler

    VB3

    “Either you love Virginia Beach, or you are wrong”.

    (Anonymous)

    My first Virginia Beach adventure was to tackle the 2021 Rock N Roll Half Marathon. 

    I always heard how great Virginia Beach was and wanted to experience it for myself.  I enjoyed the race, beach, board walk and the people.  The plan was for the running tourist to make this an annual trip to tackle the Rock N Roll Half Marathon.  Turns out the city of Virginia Beach did not enjoy the partnership with the Rock N Roll folks and decided to cancel the race—they didn’t want an outside organization shutting down the streets or boardwalk over a long holiday weekend.

    I continued to research Virginia Beach races with an eye to return to the area at some point.  Really enjoyed my initial experience and wanted to get back and explore a bit more.  I signed up for the 2023 Shamrock Half Marathon in March but decided not to run since it was the same week as my Negril, Jamaica trip.  That would have been too much travel for me in one week.  I love to see different sights but that was a bit much for the running tourist.  LOL.

    The city of Virginia Beach and J&A Racing partnered up to host the Chartway Virginia Beach 10 Miler over the Labor Day weekend.  Decided this would be a great race for my return to Virginia Beach especially since it was over a long weekend.  Never ran a 10-mile race but viewed this as a great training run and an easy way to set a personal record (PR).  This distance fit my training schedule and allowed me to see Virginia Beach from a different angle.

    Live, Love, Run

    Flew out of Vero Beach on Breeze Airways for the first time.  I normally drive over to Orlando for a Southwest flight, but Breeze is new to the area and had direct flights to Norfolk.  No extra driving and airport parking is free in Vero.

    Arrived in Norfolk without any delay and made my way to the Enterprise Holdings rental counter.  Norfolk is a smaller airport so getting out of the terminal and then the parking garage was an easy journey.  Made my way over to Virginia Beach and checked into my hotel.  Decided to book my hotel early this time and stayed directly on the famed boardwalk and beach.  Staying directly at the beach allowed me to just park my rental and walk everywhere I needed to go while in Virginia.  The beach, restaurants, and live music were easily accessible from my hotel.

    The race EXPO was held at the Virginia Beach Convention Center which was two miles from my hotel.  Decided to walk over to the EXPO to get my race bib and gear.  Used this walk to stretch my legs the day before the 10-mile race.  Made a quick stop at a local farmer’s market to check out the goods—didn’t buy anything but got a good vibe for the Virginia Beach farmer’s market scene.  Lots of vendors and friendly people out and about the day before the race. 

    The EXPO was small—just a few vendors available and only one spot to get my customary EXPO photo taken.  Picked up my race bib and made my way to check out the vendors.  Didn’t need anything but wanted to see if I could pick up another race shirt but the selection was not great.  One of the vendors sold race bib magnets—some runners use magnets to hold their race bibs instead of safety pins.  Decided it was time for me to step up my game and purchased a set of magnets to use during the 10-miler.  Small investment but I will get a ton of use out of these magnets.  Carb loaded a bit more after the EXPO and headed back to sit on the beach before going to bed early.

    The race start line was only two blocks from my hotel and the finish line was directly below my hotel room on the boardwalk.  Got up early on race day so I could stretch and mentally prepare for the race.  I didn’t have a set finish time planned but wanted to run as fast as possible to test my fitness over a longer distance.

    I was assigned to Corral #2 and made my way towards the front of the waiting runners.  This was an opportunity for most of us to continue to warm up and get a few selfies of ourselves standing around in a race line.  Made sure to give myself some room to maneuver in case runners around me were not paying attention—didn’t want to trip with so many people in the corral.

    I wanted to run a clean race where I could ensure my pace was consistent and provide a good finish to the race.  My last race in Virginia Beach was a struggle at the end because I didn’t pace it out correctly AND there was a bridge crossing at the 11-mile marker.  NOTE:  we crossed that same bridge during this race, but I was physically and mentally prepared for it this year.

    My mile splits are below:

    Mile 1:  8:56/ Mile 2:  8.58 / Mile 3:  9:13 / Mile 4:  9:28 / Mile 5: 9:39 / Mile 6:  9:58 / Mile 7: 9:56 / Mile 8:  10:24 / Mile 9: 10:01 / Mile 10:  9:40 /Mile .06:  :33

    The highlight of the race weekend for me was the post-race party.  It was on the beach with live music, good pizza, and beer.  The best part of this scene is the post-race party was across from my hotel.  I got a chance to drink as much beer as I wanted without having to worry about how I was going to get back to my hotel.  I simply walked off the beach, got on the elevator and went up to my room when the music stopped.  A 3-hour nap awaited me!

    There was a ton of live music available during the weekend and I made a point to get back out to check out the bands.  Virginia Beach has a cool vibe, and the folks up there are super friendly.  Made my way back to Catch 31 for great food and a nice view of the King Neptune statue.  The sound stage had a ton of activity, so this was the spot for me to kick back and enjoy my time in Virginia Beach.

    Looking forward to my next race weekend in Virginia Beach—just got to figure out which race I will tackle up there next.

    Irie!

  • 2023 Celebration of Running 5k

    WP1

    The 2023 running season kicked off with the 2023 Celebration of Running 5k in Winter Park.

    I have run this race three years in a row and love the experience.  It’s August in Florida so the heat and humidity are high, so this adds to the challenge.  I don’t run a lot of 5ks but this one remains on my list because it is flat and provides a training gauge for the year.

    I never set out to run a PR here but want to test my physical and mental stamina.  The race crowd is not too large, so this helps when trying to avoid other runners at the start.

    Decided to line up closer to the front pack of runners to give myself room to operate without having to dodge folks.  Still amazing that I know runners from when I lived in Oviedo.  It’s almost like they don’t know I’ve been gone 9 years now.

    My race goal was to go out and find an even pace.  The secondary goal was to run faster than last year.  I met both of my goals and enjoyed the race from start to finish.

    I found a couple of runners with great paces and decided to hitch a ride with them to challenge myself.  This was a fun activity since I train by myself.  It was great having others around to inspire me to find another gear.  Felt good enough at the end to leave my running companions and put in a good kick to complete the 5k.  Crossed the finish line in 28:50. 

    Collected my medal, water, and banana before making my way to the beer garden.  Yes, we drink beer at 8:30 am after races.  We eat donuts too!  LOL.

    This was week 2 of marathon training so needed to get additional miles in after the race.  Headed back over to the Seminole Cross Trail to complete my training with 6 miles there.  Got a total of 10 miles completed on the day.

    Made my way back to the hotel to shower and find some real food.  Wanted breakfast so went by First Watch close to UCF for a huge pancake, eggs, and bacon.  Favorite meal when I eat there.

    Feeling good about my training so far and look forward to a fantastic running season.  Heading to Virginia Beach again for the 2023 Virginia Beach 10-miler over the Labor Day weekend.  Should be fun getting back up to Virgina.

    Will ramp up my marathon training when I return from Virginia.  Time to lock in mentally and physically to prep for my 26.2-mile challenge in December.  😊

    What are you looking forward to?