Walk Into the Future

Tag: Orlando Track Shack

  • Why do I run?

    VB 10 Miler

    “Running is my private time, my therapy, my religion”.

    (Gail W. Kislevitz)

    The Walk into the Future blog continues to roll along and provides me space to share a small portion of my world with readers.  Yes, this is a simple concept but one I take seriously to find new content to share with others.

    Running is a huge part of my life and I am happy to be at this point of the journey.  I started running as a small hobby to get in more cardio, but it has morphed into a lifestyle that energizes me daily.  Who knew I would enjoy going to bed early so I could wake up before the sun comes up for a run?  Well, that’s what I do now, and love every minute of it—even in the south Florida humidity. 

    So, why do I run?  That’s a great question and I will provide some context to why with this post.

    Solitude

    The ability to go out for a run without having to coordinate or schedule the activity is appealing to me.  There is a level of peace for me when I’m out for a run.  I lace up my running shoes and just put one foot in front of the other until I hit my mileage goal for the session.  The solitude comes in handy on days where I don’t feel like running faster—I can just move forward at my own pace without worrying about slowing someone else down.  Also, I can enjoy my music and sing out loud when I want to.  Not many folks come out at 5 am to hear my bad singing but it helps me when the miles get tough.  The solitude of my run is a highlight for me and one of the main reasons I’m still out putting in the work.

    Time to think

    The solitude of my runs is great, and it provides me with a lot of free time to think and change the world—hyperbole here!  LOL.  The space and time to think are enjoyable aspects while I’m out training.  This time has helped me come up with solutions to work problems, generate new ideas for the Walk into the Future blog and new topics for my leadership consulting side hustle.  There are times when I just run without thinking about ways to change the world but running provides me with a platform to simply think and be me.  Sounds simple but this keeps me lacing up my running shoes and logging the weekly miles.  Who knows, there may be another blog article coming from my next running session. 

    Physical wellbeing

    An obvious outcome of my running program is the physical wellbeing it brings.  I leverage running to help me maintain my weight without having to count calories.  I practice intermittent fasting daily but can eat whatever I want because of my running program.  Running is also a great way to build up leg strength and muscles.  The development I have in my legs rivals muscle growth I saw when I was more active lifting weights (squats, leg presses, etc.).  Again, the physical aspects of running leads to a better mental outlook as well.

    So, there you have it—I run for solitude, time to think and physical wellbeing.

    Why do you run?

    Irie

  • 2023 – 2024 Running Season

    My 2022 running season was an aggressive approach for me.  Wanted to continue to test myself and see how much I could improve my running performance.

    I did not see any personal records (PRs) in 2022 but my conditioning and endurance were on display with each race.

    The ultimate challenge was stepping up and competing in my first full marathon.  I have been back and forth for years on running one but finally got the courage to sign up, show up and finish one.  Super proud of this fact.

    Now, I find myself signing up for half marathons as a normal part of my training program.  My training focus used to be getting ready for my next half marathon.  I’m at the point where I can run one on short notice and still compete well.  That’s well and fine but looking for a few PRs in the 2023 – 2024 racing season.  LOL.

    I want to PR a 5k, 10k, half marathon and the full marathon this season.  Aggressive I know but, that’s why we make goals.

    Here’s my tentative schedule so far:

    8/19/20232023 Celebration of Running 5kWinter Park
    9/3/20232023 Virginia Beach 10-milerVirginia Beach, VA
    9/16/20232023 Out Run Hunger 5kFort Pierce
    10/8/20232023 Hutchinson Island Half MarathonFort Pierce
    10/22/20232023 Cocoa Beach Half MarathonCocoa Beach
    11/4/20232023 Hollywood Half MarathonHollywood, FL
    12/2/20232023 OUC Half MarathonOrlando
    12/10/20232023 Garden of Life MarathonWest Palm Beach
    1/21/20242024 Vero Beach Half MarathonVero Beach
    1/28/20242024 Town of Celebration Half MarathonCelebration, FL
    2/10/20242024 Fleet Feet Run for your Heart 10kStuart, FL
    4/27/20242024 Nashville Rock N Roll Half MarathonNashville, TN
    6/1/20242024 San Diego Rock N Roll Half MarathonSan Diego

    May add a few additional races to this list but this should keep me training and competing this fall and next spring.

    What challenges are you tackling this year?

    Irie!

  • 2023 Marathon Decision

    “There is magic in misery.  Just ask any runner”.

    (Dean Karnazes)

    I ran the 2022 Palm Beaches Marathon with the intent of being one and done.  The training and pain I felt during the marathon was one of the toughest things I’ve ever experienced.  The joy I felt when finishing was also a joyous time—I know that sounds weird but finishing the marathon was the culmination of a massive undertaking.

    The quote above speaks volumes for what I experienced during the marathon and highlights the mindset of most runners.  Yes, it hurts but I need to run this again.  May not make sense to most people but runners live this life daily.

    The day of the marathon my body hurt—same for the day after and the next five days.  I started to feel normal again the week after the race but running this distance again was not a priority for me.  I began to deconstruct the race, my training and nutrition the following week to determine if I could do better.  The answer came back as yes, but I did not know if I wanted to experience this level of pain again. 

    I forgot about the marathon and embarked on multiple half marathons (Vero Beach, Town of Celebration, Nashville) and got faster with each race.  I attribute this to my marathon training and the ability to manage the pain a lot better.  The marathon taught me how to continue to move forward even when the body wanted to slow down or stop.  Leveraged this newfound knowledge and fitness to get better when running half marathons. 

    Spoke with my friend Lauren Apgar about possibly running the marathon again.  Casual conversations all the way up to the 2023 Nashville Rock N Roll Half Marathon.  I was able to handle the Nashville hills and warm weather much better than I did last year.  Again, this was because of the amount of training I put into the marathon process.

    The concept of running another marathon kept coming back up so decided to explore what it would take for me to toe the 26.2 start line again.

    The course needs to be flat.  I prefer the race to be close to me so I would not have a huge travel commitment.  The race needed to provide a fun environment and an opportunity to become a running tourist again.  The Palm Beaches Marathon checked all these parameters, and I am familiar with the race.  It does not have the greatest EXPO experience, but the course support was great, and it allows me to redeem myself and improve on my 2022 race time.

    I’m not trying to qualify for Boston or the New York City marathons.  Just want to get back to my training program and improve my marathon time.  My competitive nature drives the need for improvement, and I know areas I can improve my training.  I leveraged my exercise bike a bit too much during training and know these miles are great for cardio but do not translate to the road work needed to run the best marathon time.  I will use the exercise bike only when the weather is bad and running outside is not an option.  I make a point to train at different times of the day—this allows me to acclimate to the South Florida heat.  The heat at mile marker 20 got the best of me so will not let this happen again this year. 

    I plan to leverage the 18-week training plan again this year with emphasis on building my mileage base slowly and mastering the long weekend runs. 

    Excited to embark on this marathon journey again.  I’m sure I will generate training articles again to allow my readers to follow my pain!  😊

    Irie!

  • 2023 Winter Park 10k

    WP 1

    “If it doesn’t challenge you, it won’t change you”.

    (Fred Devito)

    Ventured back to the Orlando area for the Track Shack 2023 Winter Park 10k.

    This was my 5th time toeing the start line for the race but the first time I did not enter with a set finish time in mind.  I spent the past 4 weeks recovering from Piriformis Syndrome and my training was limited prior to the race.  Yes, this sounds like an excuse, but I was excited to race pain free again.  Decided this race would be my test to determine how well I recovered and make a final decision on the 2023 Nashville Rock N Roll Half Marathon in April.  Pain in this race would have eliminated me from traveling to Nashville to tackle the hills up there.

    Made my way to Track Shack on Friday before the 10k to pick up my race packet and do some shopping.  I’m always looking to get new Track Shack gear and wanted to make sure I had time to check out the new selections and colors.  It appears a lot of runners had the same idea—the line was out the door when I arrived.  This is the first time I’ve experienced a long line at Track Shack, but this was an indication race capacity was full this year.

    I didn’t do a major carb load process for the 10k but made my way to the UCF Buffalo Wild Wings to indulge in wings, potato wedges and beer.  This is the meal I leveraged to launch me into the 10k.  Made sure to get to bed early so I could make my way over to Winter Park with enough time to warm up, stretch and test out my legs prior to race time.  I wanted to get a two-mile warm up before the race to ensure I was ready to complete the 6.2 miles with minimum leg issues.  There’s a lot of activity around the Winter Park race village—vendors, runners and the Saturday Farmers Market are all in the same area.  Great place to watch people.

    Made my way to the 10-minute per mile section of the starting corral.  I didn’t want to be too close to the front because my competitive nature would have taken over and I would have pressed the pace.  Figured limiting my starting position would keep me from going out too fast and possibly aggravating my leg again. 

    The race was crowded, and the first mile was slow not necessarily by choice but because there were so many runners.  This worked in my favor since I couldn’t go fast even if I wanted too at this point of the race.

    The runners started to thin out a bit around mile 2 and again after mile 3.  I did not experience any pain through this point of the race and settled into a nice clip and started to enjoy the process of racing again.  I leveraged a couple of runners for pacing to help me keep a consistent pace through the middle portion of the race.  Mentally processed the concept of speeding up but decided to just enjoy the course, great weather and being around other runners.  There was no need to push the pace or myself at this point and didn’t want to create a situation where the piriformis became irritated.

    I increased my cadence at mile 6 when we made our way back onto Park Avenue.  There were a ton of spectators at this juncture, and I pressed the pace a bit to see what I had available for the end of the race.  I crossed the finish line with a smile on my face and no pain in my legs.

    Finished in 1:02:39 and made my way over to the race village to get my beer and take a few pictures while there.  Got a chance to catch up with a few runners I know from the Track Shack circuit and did some light shopping at the Farmers Market.

    Happy with my performance and not aggravating my running injury.  Looks like I’m clear to travel to Nashville and tackle the Music City hills.

    Of course, I will get in some line dancing and country music while I’m there.  😊

    Irie!

  • 2023 adjustments

    10k

    My 2022 running season allowed me to meet every running goal I set for myself.  I have been lucky and fortunate to avoid injuries or other physical setbacks.

    2023 has not been so fortunate for me.  No major injury this year but an old friend decided to check back in during the 2023 Run for your Heart 10k back in February.  This was a new race for me, and it appeared I would be able to run a fast time since this course was completely flat and my training program was geared to keep me running fast in 2023.

    Penn Medical Center defines sciatica as pain, weakness, numbness, or tingling in the leg caused by injury to or pressure on the sciatic nerve.  Piriformis syndrome is one of the common causes of sciatica and develops when the piriformis muscle becomes tight or spasms (Cleveland Clinic).  The Cleveland Clinic identified about 40% of people in U.S. experience sciatica sometimes during their life.  My bout occurred during a race!  LOL.

    I’ve had bouts in the past but was able to shake off in a couple weeks. 

    This episode came as a first since my latest sciatica experience came at the 3.5-mile point of the 2023 Run for Your Heart 10k in Port St. Lucie.  Past episodes came about gradually but this one came as I was pushing my pace for a 10k PR.

    Decided at the race start line to go out with a pace I could improve on as the race got deeper.  My plan was to run negative splits each mile and get faster to close out the race.

    This plan worked brilliantly through the first 3 miles, and I felt great physically and mentally.  Started to smile more as I logged good mile splits and knew I was on pace to go below 55 minutes for the 10k.

    I felt a slight twinge in my left hamstring at the 3.5-mile turnaround point on the course.  I didn’t think much about it since leg soreness comes with running.  Kept pushing the pace with designs the hamstring would work itself out so I could continue my quest towards a PR.

    This fallacy soon left my mind and body as the hamstring pain intensified to the point; I thought I was cramping.  Slowed down a bit with hopes the cramp would go away but it didn’t, and pain continued to intensify.  Decided to pull over and stretch it out but that didn’t help either.  This was a first for me during a race but continued moving forward with the hopes the cramp would go away.  The PR was the last thing on my mind at this point.  I just wanted to finish the race upright and I did.

    Finished the race with no distinguishing kick—I eased to the finish line ahead of some of the 5k participants with the crowd cheering me to go faster.  I ignored them completely.  LOL.

    Crossed the finish line with a grimace on my face but upright.  Made my way to get water and refreshments with hopes this would take the cramp away.  Please note, I refer to this as a cramp because that’s what I thought was happening. 

    Finished with a time of 1:02 (one hour, two seconds).

    It took me a couple of days and lack of response to treatment to realize this was not a cramp. I have not had a sciatic episode in years and sometimes forget how it feels.  Also, it has NEVER occurred during physical activity.

    I began treating the sciatica with Epsom salt, ice, heat, and my massage gun.  This all helped but it didn’t go away.  Decided to take a few days off from running to see if that would help.  This was the first forced break from running for me in years.  Felt funny but was necessary since my leg was experiencing nerve pain.

    Hoping the pain subsides in time for the 2023 Calgary Stampede 10k in two weeks.

    Fingers crossed!  Piriformis syndrome sucks!  LOL.

    NOTE1:  I don’t publish articles in the order I write them—just when I’m done with the editing process.

    NOTE2:  I ran the 2023 Calgary Stampede and still had piriformis issues—made it to mile 5 before slowing.  Decided to skip the 2023 Orlando Best Damn Half Marathon and the 2023 Virginia Beach Shamrock Half Marathon.  First time I’ve signed up for races and not go to the race sight.

    NOTE3:  I wrote 90% of this article on my phone with SAMSUNG Notes while flying back from Jamaica over spring break.  This is the first time I used my phone to write a blog article.  This opens me up for additional writing opportunities to capture my thoughts and develop new content.  Exciting times for the Walk into the Future blog!  😊

  • 2023 Town of Celebration Half Marathon

    Celebration c

    “Running is great for your body.  It will increase your energy levels and helps you to clear your mind”.

    (Heidi Klum)

    FYI—I selected the 2023 Town of Celebration Half Marathon because I did not want to do the double bridge crossing which is part of the Melbourne Publix Half Marathon again.  I used the term diabolical to describe that race and did not want to go through that pain again.

    The Town of Celebration race is the week prior, and I scouted this race for over 8 months to see how other runners felt about running in this small little town just south of Walt Disney World.

    Well, let me tell you, this is my new favorite half marathon, and I will be running this one again for many years to come.

    I had never visited Celebration, Florida and barely heard the town’s name in the past.  I think most people just assume anything close to Disney World is part of Orlando.  Celebration is in Osceola County, and it has a small town feel because it is a small town:  https://en.wikipedia.org/wiki/Celebration,_Florida

    Made my way over to Celebration the day prior to the race.  I wanted to explore a bit and get a better feel for the town, the race course and the parking situation.  There were several emails that identified parking would be limited and for runners to arrive early on race day.  Did not know what all that meant but I learned a valuable lesson at the 2022 OUC Half Marathon and wanted to make sure I had time to stretch and warm up.

    Packet pickup was conducted at Celebration Lakeside Park and was straightforward.  Arrive, get your race packet, gifts, take a few photos and then move on.  There was not an EXPO for this event as they wanted runners to get in and out to maximize the limited parking downtown.  I was able to explore a bit and get some nice pictures around town.  I wanted to continue my carb loading process and Googled Italian restaurants.  Did not need Google as Reggiano’s of Celebration was directly across the street from packet pickup.    There were other options close by but wanted to experience something unique to Celebration.  There were a lot of runners and family walking around town, but Reggiano’s did not have a large crowd yet.  Made my way to the bar and posted up to get some great food and atmosphere.

    Reggiano’s has a large menu, and they specialize in pizza—multiple varieties available on the menu.  Decided to stay with my tried-and-true selection, chicken parmesan with pasta.  The portions are huge so take that into account if you visit Reggiano’s.  Got my traditional bud light draft, water and extra bed and dug into my meal.  Several runners were in the restaurant enjoying the carbs and great food.

    Left Reggiano’s and did some window shopping to look for a refrigerator magnet to add to my collection.  Had to visit a few stores to get the one I wanted and made my way back to my car to head to the hotel to get off my feet.

    Picked a hotel that was less than two miles from the race start line so felt comfortable with getting back downtown prior to the race with plenty of time to warm up.  Laid out my race outfit, hydrated a bit more and watch some TV before going to bed early to tackle the 13.1 miles coming the next morning.

    My friend, Lauren texted me and asked what my projected time would be the next morning.  I felt good with my race preparation and mentally approach so I replied I planned to run 2:08 (two hours and eight minutes).  Remember, I had just run 2:15:03 in Vero Beach the weekend prior so I came into the race looking to knock off 7 minutes.  The weather in Celebration was a lot cooler than Vero Beach and there were no bridges—the course is completely flat with a few boardwalks to navigate so felt good with my projected time.

    Made my way back downtown the next morning and found parking a few blocks away from the starting line.  The citizens of Celebration embrace the event and didn’t seem to have problems with a bunch of visitors parking in front of their houses. 

    I had plenty of time to stretch and warmup and took advantage of it for this race.  The temperature was in the low 50s and made for a great way to start the race.  I made my way into the start corral and got set in the 9-minute per mile block and waited for the fun to start.

    I was able to speak with and catch up with a few runners I knew from the Orlando area and a couple that came over from Fort Pierce as well—it was great seeing some hometown runners over in Celebration. 

    I felt relaxed, comfortable, and ready to go.

    Fast forward and the winding course hit every major point of interest in Celebration.  There were not a bunch of spectators out but the ones who came out were great and provided a lot of support to runners.  I settled into my pace during the early portions of the race and did not worry about other runners or how fast they started the race.  I had the number 2:08 in my head and wanted to see if I could hit it.  Fun fact, the race time was not my driving force, but this was the most enjoyable half marathon I have ever run.  2:05 is my best half marathon time set at the OUC Half Marathon back in 2019 so I have been faster and will be again.

    My mile splits were:

    Mile 1:  9:20/ Mile 2:  9:29 / Mile 3:  9:31 / Mile 4:  9:28 / Mile 5: 9:44 / Mile 6:  9:38 / Mile 7:  9:52 / Mile 8:  10:19 / Mile 9:  10:03 / Mile 10:  9:47 / Mile 11:  10:20 / Mile 12:  10:06 / Mile 13:  10:10 / Mile .1 / 1:32

    I slowed a bit at the 8-mile markers as we had to navigate a narrow portion of the boardwalk.  It was not conducive to passing other runners and there were multiple twists and turns during this portion.  I didn’t fall off a cliff but believe I could have kept running at the 9-minute clips but I’m extremely happy with my pacing and times throughout the race.

    I finished the race in 2:09:18 so I was only 18 seconds off the time I shared with Lauren.  Not bad, huh?  😊

    I crossed the finish line with a smile on my face and felt great with my effort during this race.  I was able to call my time, put in the work and see the training pay off with a really good time.

    The BEST part of the race is the after party! 

    Most races provide beer and donuts to runners, but the Town of Celebration throws a party.  Every restaurant in town has a booth and each runner gets a food passport to eat their way around town (figuratively).  I hit most of the booths with some being a repeat for me—the beer and mimosa stations at 9 am in the morning were very popular.  I was not in a rush to leave so soaked in all the town of Celebration had to offer.  I decided during the afterparty this would be a race I run every year.  I’m ready to sign up for the 2024 race but registration is not open yet. LOL.

    I’ve got a few races lined up for the 2023 racing season but I’m sure this will be the highlight race for me.  This little town has set the bar extremely high for others.

    Irie!

    “Run often.  Run long.  But never outrun your joy of running”.

    (Julie Isphording)

    https://www.celebrationmarathon.com/packet-pickup.html

  • 2022 OUC Half Marathon

    “The trouble with not having a goal is that you spend your life running up and down the field and never score”.

    (Bill Copeland)

    My 2022 Walk into the Future became focused on completing my first full marathon in December.

    The 2022 Palm Beaches Marathon provided me with a new goal and a physical challenge to work towards.  The 18-week training program provided me with flexibility with my runs, so I continued to look for ways to make training as exciting as possible.  This included signing up for 5ks and half marathons to help me break up the training sessions.

    My last long run before the Palm Beaches Marathon was scheduled to be an 8-miler.  I graduated from the super long runs (18, 19, 20) a couple weeks earlier but wanted to test my fitness one more time before the marathon.

    I signed up for the 2022 Orlando Utility Commission (OUC) half marathon back in December 2021 and decided to fulfill that commitment since I needed the miles.  I also enjoy being back in Orlando to see my friends and the culture the Orlando area provides.

    Rode over to Orlando the day prior to the race to pick up my race packet at Track Shack.  Always love visiting the Track Shack running store since they are a one stop run store where I can pick up running gear and supplements.  Started purchasing CBD gems (gels) at Track Shack because they have a huge selection with the best prices.  Bib pickup was uneventful—I got there before the big rush and purchased a new running shirt.

    Left Track Shack and headed back to Oviedo to check into my hotel.  I stay in the same place since I’m a creature of habit and it allows me to spend more time in Oviedo.  Headed to my favorite Italian restaurant, Café Panuzzos.  Love the food and atmosphere there and always come back when I’m back in town:  https://cafepanuzzos.com/

    Got back to the hotel to relax and mentally prepare for the race coming up.  I was still deciding how I wanted to attack the race from a strategic standpoint—do I go out for a specific time or just clock miles as part of the training plan?  Decided to completely test my fitness to see what my training program accomplished.

    Made my way downtown the next morning to toe the line for the 9th time for the OUC Half Marathon—guess you can say this is my hometown race now.

    Things were going as scheduled until I got downtown Orlando.  Normally it is easy to get downtown to park prior to the race.  This year the Orlando police changed the traffic patterns and had cars lined up for miles.  I finally got out of my normal parking garage line and found a surface lot two blocks down.  This put me closer to the start line, but I lost about 45 minutes trying to get parked—never experienced this before.

    Made it to the start line in time to hear the national anthem and the starter encouraging runners to have a good race.  I was able to get a light stretch in and got into the back of the race corral behind the walkers and parents with strollers.  Never been this far back so figured I was in for an experience during the race.  Fun fact—I have never passed so many people in a race.  I guess starting in the back does have some benefits. 😊

    Made my way through the other runners from the back of the pack and started to get comfortable with my pace.  Could not go out much faster since I had so many runners to navigate my way through.  The weather was great—nice cool central Florida morning so put a smile on my face and then kept pressing forward.

    Ran Mile 1 in 10:01 and did not feel pressed even though I had to weave my way through strollers and walkers.  Felt good after the first water stop and decided to see if I could run negative splits (faster times) for each mile.  Here’s what I got accomplished:

    Mile 1:  10:01/ Mile 2:  9:57 / Mile 3:  9:43 / Mile 4:  9:47 / Mile 5: 9:40 / Mile 6:  9:45 / Mile 7:  9:54 / Mile 8:  9:37 / Mile 9:  9:57 / Mile 10:  10:34 / Mile 11:  10:19 / Mile 12:  11:18 / Mile 13:  10:36 / Mile .1 / 1:45

    I laughed at myself when I saw my Mile 12 split because I got caught up looking around and sightseeing a bit too much and did not realize I slowed down that much.  Had nothing to do with fitness or pain, I simply drifted off looking at Orlando scenario when I should have been bearing down to finish this race.  Lesson learned.  Completed the OUC Half in 2:12:52 which was my second fastest half of 2022—should have been my fastest but Mile 12 took care of that. LOL.

    Crossed the finish line feeling the best I’ve ever felt while running a half marathon.  The full marathon training really helped me manage the lactic acid and pain.  Felt fresh and ready to run more if it was needed.

    I’m ready to tackle the 2022 Palm Beaches Marathon—let’s make it happen! 😊

    Irie!

    “A goal is not always meant to be reached; it often serves simply as something to aim at”.

    (Bruce Lee)

  • 2022 Running Season

    Track Shack1

    “Running teaches us that we are capable of so much more than we ever imagined”.

    (Patti Sue Plumer)

    The 2022 running season started for me with the 2022 Track Shack Celebration of Running 5k in August.  I have run this event multiple times and view it as a great way to launch my running season and test my fitness levels prior to the half marathon schedule.  An added angle for me this year is this event allows me to combine the 5k miles within my long run for the weekend.

    I officially started my training program two weeks ago to prepare for my first full marathon on 12/11/2022.  My program calls for a long run on Saturdays so used these 5k miles as a warmup and then got down to the longer portion of my run while I was in the Orlando area.

    Traveled to Orlando on Friday after work this year with designs to pick up my race bib and t-shirt prior to the race on Saturday morning.  I had enough Marriott Bonvoy points for a free night so took advantage of this and stayed at my favorite Marriott property in Oviedo, Florida.  There were locations a bit closer to the race sight, but I planned to leverage the trails in Oviedo so decided to just stay there and drive a bit for race day.

    August in Florida is hot and humid, but the weather was a bit cooler this year.  I was not ready for the humidity in 2021 but my new training focus has me running several days per week and acclimating to the heat a lot better than last year.

    Made my way to the Orlando Science Center on race day to get my bib and allow time to warmup before the race.   There were a lot more runners this year as people are starting to come back and enjoy the running communities again.  I got a chance to catch up with a few runners I have known for years and made sure my legs were ready to move me around the course.  I completed several rounds of stretches, lunges, and hip swings to bring everything into alignment to avoid injuries while running.

    Track Shack allows runners to self-identify their projected pace at the start line, so this makes the start of races interesting to say the least.  I say interesting because you will have people who plan to walk the 5k at the very front and this creates traffic faster runners must maneuver through.  It also causes folks to bump into each other, but no one got hurt this year, but it is a weird dynamic.  I always line up in the 8 minute per mile group with the intention of using that pace as a guide for my race plans—sometimes it works. 😊

    My marathon training so far has focused on building up my base miles, so I have not done much speed work.  I race at a faster pace than I train so know I can speed up on race day—it’s just a matter of determining how fast I can go based on how my body feels and the conditions.

    Decided not to focus on a specific time but to run as fast and safely as possible.  Wanted to enjoy the course, the process and just being back around the Orlando running community.  There were several folks I followed as pacers and this race was a lot of fun for me this year.

    My time was 29:35 which is a 9:31 per minute pace—not superfast or slow, just steady for me.

    • Mile 1 = 9:17
    • Mile 2 = 9:45
    • Mile 3 = 9:37
    • Mile .1 = :58

    I was able to finish the final portion of the race with a sprint to the finish line and felt good—I had another gear but did not fully engage for the race.  I collected my medal, got water, fruit and my complimentary beer—yes, we drink beer at 8 am.  I got a few pictures in the race village to document the day and prepared for the next phase of my training program.

    I left the Orlando Science Center and drove over to Oviedo to take advantage of the Cross Seminole Trail again. 

    The trail provided a great and shaded place to complete the next 6 miles of my weekend training plan.  I parked in downtown Oviedo and walked over to the trail to begin the journey towards 9 total miles for the day.

    The Cross Seminole Trail is professionally maintained and is used by walkers, runners, bicyclist, and skaters.  The people I encountered all had smiles on their faces and greeted me.  It was great being back on a trail with folks again.  My runs in Fort Pierce are done mostly on sidewalks and there is not a lot of folks to interact with—not complaining just stating facts.

    My goal on the Cross Seminole Trail was to run out for 3 miles, regroup and then come back for a total of 6 miles on the trail.  Mission complete.  Most of the trail run was uneventful but at one point there was a truck parked in the street blocking a portion of the trail.  I did not understand why the truck was there but quickly discovered the driver’s pit-bull got out of the truck somehow and was roaming the trail.  The driver was trying to get his dog back into the vehicle, but the dog was not ready to go yet.  This caused a bit of a scare to folks on the trail, but the dog was just excited and happy to be out and about.  It started to run with me on the trail, so I stopped and turned around to lead it back to the owner.  Never imagined my long run would include me directing a dog back to an owner—fun day! 😊

    Completed my run with no problems and made my way back to my vehicle so I could get out of my sweaty clothing.  Made my way back to the hotel and then got lunch at Bahama Breeze which is one of my favorite places to eat.  Got some quick shopping in at Dick’s Sporting Goods and then got on the road to head back to Fort Pierce.

    This was a quick trip over to Orlando for the 5k but eventful.  I will leverage my 5k efforts into my training program to continue to get faster and mentally ready for my full marathon in December.

    Irie!

    https://www.osc.org/

    https://www.seminolecountyfl.gov/departments-services/leisure-services/greenways-natural-lands/trails/cross-seminole-trail.stml#

    “When you want to succeed as bad as you want to breathe, then you’ll be successful”.

    (Eric Thomas)

  • 2022 Orlando Track Shack Winter Park 10k

    WP 10k 1

    “If it doesn’t challenge you, it won’t change you”.

    (Fred DeVito)

    Dictionary.com defines aggressive as making an all-out effort to win or succeed; competitive.

    You could characterize my 2022 running schedule as aggressive.  I decided to test myself and get back to racing like how I ran prior to COVID-19.  My 2019 training was focused on getting faster each time I toed the line and resulted in my fastest time at the 2019 OUC Half Marathon in Orlando (2:05:51).  I was able to maintain my race form over the Christmas break and ran my second faster time at the 2020 New Orleans Rock N Roll Half Marathon in February 2020.  Races and the country came to a standstill in April 2020 due to the pandemic.

    Fast forward to 2022 and I made a concerted effort to find more races and stay active with my race schedule.  I identified 9 half marathons I wanted to run throughout the year and targeted races to help with my quest to go faster.  I don’t run a lot of 5ks but added a challenging one to my race calendar to help me push myself. 

    My most aggressive move for 2022 was to tackle the Winter Park 10k less than a week after running the Treasure Coast Half Marathon.  This concept made a lot of sense when I signed up but proved to be a bit more difficult than I thought.

    The goal for the Winter Park 10k was to set another 10k Personal Record (PR) since I was able to lower my PR in this same race in 2021.  I did not think the limited time between races would impact me so toed the line with the confidence of someone who would be able to dictate pace and adjust when needed.

    Turns out, this person did not exist for the Winter Park 10k. LOL.

    The weather forecast in the Orlando area called for severe weather and it was hot, humid, and overcast as race time drew closer.  A lot of runners were checking the weather apps to determine how much time we had before the skies opened and we were going to get wet.

    Luckily, the rain held off long enough for us to run the 10k and get some time to spend in the race village before getting soaked.  FYI—this was unusual weather for Orlando in March—temperatures are normally cooler and no threats of rain.

    Track Shack does not use corral starts for the smaller races so everyone can line up as close to the start line as they want.  This brings runners with different race expectations together and creates a unique environment where you must be careful not to run over or bump into people. 

    The first mile of this race is always interesting since you have elite athletes mixed in with weekend warriors.  I like to hang back during the first mile to avoid collisions and the possibility of tripping while trying to get my pace up.

    I entered the race with a goal to run sub 55 minutes and I got off to a better-than-expected start in Mile 1 (9:00), Mile 2 (9:14), Mile 3 (9:57).  I was happy with this pace considering the amount of bumping we had just to clear people during the first mile of the race.  I did not realize how much I slowed down during Mile 3 while running the race but felt myself slowing down.  I chalked it up to the energy expended during Mile 1 and figured I would level my pace out and kick it into gear to move faster.  Well, I kicked it in gear, but it appears the gear kicked me back.  😊

    Have you ever pressed your gas pedal in your vehicle, and nothing happens?  That’s exactly what happened to me during this race.  I put the pedal down ‘in my mind’ but my body did not react in the way I wanted it to.  Mile 4 (10:09), Mile 5 (10:46), Mile 6 (11:00) did not go as planned, I had no extra gear or legs to carry me much faster than what I just threw down.  I was able to muster up a kick to finish the race that allowed me to cross the finish line with a smile on my face.  The crowd along Park Avenue was great as they cheered for all runners—I appreciate them being out so early to cheer for strangers.  I finished in 1:02:17 which is a 10:01 per mile pace.

    I pouted about my results for about 3 minutes after the race.  I spoke with several elite runners who described their race like what I just experienced.  The heat and humidity got to them too so hearing that made me feel a lot better about my race.  Several mentioned they thought about quitting during the race because the conditions were so tough.  It’s funny how hearing about the misery other runners felt made me feel good about myself again. 😊  We are a funny group of people.

    I originally thought running a 10k less than a week after a half marathon may have been the reason I did not have an extra gear.  It may have been a factor, but the heat and humidity also contributed to my results.  I plan to space my races out a bit more but will continue to be aggressive with my selection.

    Currently prepping for the 2022 Nashville Rock N Roll (April) and Atlantic City Rock N Roll (May) Half Marathons.  No races scheduled for the summer.  I start the new racing season in October with the 2022 Clearwater Rock N Roll Half Marathon and a couple local races throughout the fall.  The running tourist will stay active with races if it remains safe to travel.

    Being aggressive is not a bad thing! 😊

    Irie!

    “Running releases more than just sweat”.

    (run-for-good.com)

  • 2021 OUC Half Marathon

    OUC 1

    Running Friend (n):  One who listens, does not judge, and somehow makes two hours of running fun.

    (Pinterest)

    Yes, I made the trek over to run the Orlando Hometown Half Marathon again this year.  This is becoming my favorite half marathon due to the course, weather, proximity, and the great Track Shack staff.

    The is the 8th time for me running this half marathon and it may have been the most enjoyable.  I signed up for the race in December 2020 with the intent to target a Personal Record (PR) during the event.  I made an adjustment to my mindset during packet pickup to just enjoy the course, the spectators and, great December weather in Orlando.

    I still wanted to beat my 2020 time but did not overemphasize the concept of a time-based goal.  My training has been good but nothing like the miles or training sessions I put in in 2019.  The hills in Tallahassee helped prepare me for races so I knew where my conditioning was before every race.  Targeted race times were easier to predict due to hill training.

    I toed the start line this year with the intent to get/stay close to a pace so I would complete the half marathon in 2:15 (two hours and 15 minutes).  This would be ten minutes slower than my PR but obtainable without stressing my body too much just to hit a number.  This is personal growth for me because I normally beat myself up if I do not hit a certain number.  Decided to listen to my body and have fun since that is what this is all about.

    I crossed the finish line this year in a time of 2:18:58 (two hours, 18 minutes, and 58 seconds).  Close but extremely happy with this time.  Why you ask?

    Great question! 😊

    I knew my tree branch, Daniel Botero was signed up for the race and we texted to make sure we connected prior to the race start.  Always great seeing my tree branches and this was the first time Daniel and I have seen each other in-person since February 2020.  While catching up and stretching Daniel asked me what my targeted time was for the race.  I gave him 2:15 for my targeted time and he asked if he could tag along. 

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    Looking at past articles on my training program and race schedules highlight I run alone.  This is mostly by choice but also because not many people in my Fort Pierce circle exercise or run.  I happily accepted Daniel’s request to run with me and embraced having a tree branch running with me.  I was surprised when he identified he would try to keep up with me—made me laugh a bit too since I am a lot older than him.

    We agreed to run together until it was no longer practical.  Happy to report I got to run the first 5 miles of the half marathon with Daniel.  We kept a decent pace of 9:30 per minute over this distance before going our separate race strategies.

    I traditionally run 8 smaller races within the half marathon.  I find it easier mentally and physically to leverage this approach and it has helped me gets faster.

    Example:  The water stops are approximately 1.8 miles apart for most half marathons.

    I run to each water stop and then walk through the area to drink water and Gatorade.  Please note, I do not stop moving forward but take about a 20 – 30 second walk break to replenish my fluids.  I take off running to the next water stop after getting my water and Gatorade.  This concept creates 8 smaller races and helps me stay strong throughout the half marathon.

    There are other running strategies for success, but this works well for me.

    My pace stayed consistent for the first 8 miles, but I began to slow a bit when the lactic acid in my legs started to get away from me.  I incorporated beet and tart cherry juice into my diet to help with the lactic acid buildup but there are times when it just jumps up and grabs you by the quads.  This was one of those times!

    I carry nutrition gels in my running belt and started taking them at the 8-mile mark.  The gels help get more carbs into my system and helps with the leg pain.  Yes, I spend money, time and, effort to put myself in pain—runners are a unique breed.

    A new adventure for this race is I ran with the 2:15 pace group for a good portion after mile 8.  The pacer was an experienced marathoner and paces half marathons for fun—again, we are a unique breed. 😊

    I was happy to have company again and stayed with the group until my quads told me to slow down—I did!  My goal at this point was to stay ahead of the 2:20 pace group that was further behind me—I refused to let them catch up with me.  I stayed between both pace groups as I made my way back downtown Orlando.  The crowds were huge at this portion of the course and having people cheer for me gave me the extra inspiration to finish strong.

    Yes, I was able to fake wellness and sprint across the finish line with a smile on my face.  This was a forced smile but smile I did.  Looked down at my watch and was happy with my effort and time for the day. 

    Track Shack ran a 3-year series and every runner that completed the OUC Half Marathon in 2019, 2020 and 2021 got an extra medal to go along with the normal swag.  I did not realize I was in this elite group but happily accepted my additional bling.

    OUC 4

    Made my way to the runner’s village to get some refreshments and recover.  I wanted to stick around to cheer Daniel across the line and make sure he was okay.  He came across the finish line in good shape and I directed him to the medical tent to get some ice on his legs.  I always get ice to begin the recovery process and it helps with pain and inflammation caused by a 13.1-mile race.

    Got a couple beers to replenish carbs and Daniel and I parted ways with a new memory for our growing friendship.  Hope to run with him again in 2022!

    My plan is to run the OUC Half Marathon again in 2022.  Who is going to join me?

    Irie!

    OUC 3