Run for the Pies 5K + New Blog Launch

Run for the Pies 5K

The start of summer, year in and year out, is marked by the Run for the Pies 5K, a race that serves as a benchmark for the runner looking to improve upon their times throughout summer and into the fall. For me, it was a chance to chase a PR and see if the 60 mile weeks I'm putting in really do pay off.

I arrived at The Landing with plenty of time to warm up and then watch the elite race, which some teammates were running in. As always, it proved to be an entertaining footrace, with an unusual amount of PRs set in the hot and muggy conditions the night presented. Turns out, the course was only 2.9 miles, an outcome I hoped would not come with the completion of the open race.

After some striders I felt ready to go, and lined up behind Cody, a teammate who would be pacing me. We got a good start and quickly settled into position. The first mile was in a rather pedestrian 5:50, my fastest first mile despite my urge to start out at a better clip. Still, I pushed forth. The second mile went out and back, including the dreaded cone in the middle of the road. Mile 2 was clocked in 5:55. I was following the typical drift of splits, getting progressively slower. With about 1K to go, I went and used the somewhat downhill finish to my advantage. Mile 3 was in 5:53, and the last tenth in 39 seconds. I snuck in just under 18:20, my official time being 18:19, which is also an official PR. Best of all, I earned my first Pie, a (temporary) badge of honor for area runners. To top off the night, I got 5th in the age group, earning myself a medal. With more mileage, some of which will be at altitude, I will be able to whittle my 5K time down into the low 17s.

New Blog: "Faranji!"

While reading the last sentence of the previous paragraph, you may have done a double take. Sorry, but there are no typos, and I did intend on using the word "altitude". This summer, for 17 days, I will be in Ethiopia training at altitude with some elites, as well as garnering some service hours for various volunteering opportunities. My mom, dad, and I are participating in the Visit and Train program through Running Across Borders (RAB), an organization that helps provide living accommodations and job opportunities for Ethiopian runners trying to reach elite status in athletics. The RAB camp is located at 7,600 feet above sea level, providing the perfect environment for training. I will chronicle my experiences, day in and day out, at my new blog, aptly named "Faranji!", which means foreigner in Ethiopian Amharic. The departure date is July 11th, so stay tuned as I gear up for this amazing experience!

Road Racing Recap

I have officially shifted back in the road racing circuit from track season after two weekend's worth of racing. Let's recap.

Run to the Sun 8K

After a disappointing finish to my high school track season, where I placed 9th at Districts in the 2 mile in a time that was 10 seconds off my best (ran 11:19), I decided to capitalize on my fitness by running the Run to the Sun 8K. My goal was to run in the range of 30 minutes, conquering the deceivingly hilly course on River Road. Place-wise, I was aiming for top 10. So it was no surprise to me that when the race started, I was bumping shoulders with the likes of Justin Jacobs and John Metzgar, local elites who frequently win. But the pack quickly thinned out and I ran the majority of the race alone. I placed 10th overall in a field of 463, finishing in 30:37 and winning 2nd in my age group.

Beaches Chapel 5K

Racing weekend #2 brought along a local 5K in Jax Beach, where I was shooting to take advantage of some cooler weather before the summer humidity set in. Turns out, I was a week late on that prediction since race day brought temps approaching 80, which was much hotter than the temps in the upper 60s that I enjoyed at Run to the Sun. Still, my goal aside from running a fast time was to be competitive and hopefully take home the overall male title. Competitive I was, as I took the lead from the gun and took a pack of about six runners through a slow first mile in 5:54. It went downhill after that, as the pack engulfed me and surged ahead. I ended up picking off everyone again (except one woman, who won the race in ~17:50), only to be outkicked by a fellow high schooler and a man in his 20s. This low key race ended up giving out awards to only the top runner in each age group, so I was award-less since I finished in second place in my age group (and 4th overall in field of 174) with a certified course PR of 18:35. Still, it capped off a successful two weekends of racing. Next on my plate is the Memorial Day 5K so until then, keep on training!

Shod or Un-Shod: That is the Question!

For those of you who stalk running message boards as much as I do, you may be aware of the new running philosophy that has taken over the Internet like wild-fire. Sparked by New York Times Bestseller Born to Run, barefoot running has started a movement among runners and fitness gurus alike, and has increased in support since the publishing of the book a year ago. The new phenomenon has spawned new products and training philosophies and has dramatically influenced the running industry today.

For those of you who are new to the subject of barefoot running, I'll define some terms to make things easier. As defined by Merriam-Webster, shod is an adjective that means to be furnished or equipped with footwear, like running shoes. So un-shod is exactly the opposite; if I'm going for a run un-shod, then I'm going for a run without shoes. You may also hear the term minimalism thrown around, which means running in a very thin-soled shoe, like a racing flat. Now that I've translated all the jargon you need to know, it's time to delve into the debate of barefoot running.

Next time you happen to be at one of your local running stores, take a long, thoughtful gaze at the shoes on display. Hopefully, you'll be able to glean a few similarities that are present in most running shoes. First, you should notice the large, thick, cushioned soles of the shoes that are usually equipped with innumerable useless technologies, like Gel units or dual-density midfoot supports. Using conventional wisdom you might think "Well, if I'm going to pound the pavement, I'll need all the cushioning I can get to absorb shock." But, the more padding there is between your foot and the pavement, the duller your nerve endings in your foot become. A sports journal published a study on barefoot running in 2001, concluding that "running barefoot is associated with a substantially lower prevalance of chronic foot and lower leg injuries." Having a cushioned sole between your foot and the ground leads to a larger susceptibility to injury within the foot and lower leg since a thick, cushioned sole doesn't allow you to alter your form in a way to reduce shock, which leads us to our next observation.

Another thing you should have noticed during your gaze upon the quintessential running shoe is that the shoe has a large heel used to absorb initial impact, which occurs at the heel. When running in most shoes, you heel-strike, whether it's inadvertent or not. A large, cushioned heel leads you through this "heel-to-toe" phase, so don't be alarmed - you weren't cursed with bad form. If you were to try running barefoot or in a thin-soled shoe, you would discover that you would land on your whole foot rather than just your heel. By midfoot striking (landing on the whole foot) you cause less shock since you have a greater area to disperse it to. And if you were to try heel-striking barefoot, it would feel unnatural. The latter statement thus concludes the reasoning on eschewing shoes to reduce injuries.

So, what's next? If you want to run barefoot or minimalist, work into it gradually. Start with distances of 800m or less, and proceed with caution. Tendons like your achilles and planter fascia are not used to un-shod running, so be vigilant and play close attention to any aches or pains in the foot or lower leg. It's a methodical advancement, to say the least, but within a month's time you'll be happy that you can take your training to new heights because you're injury free. Run happy and run natural!

Update

Some of the more avid road racers might be aware of my recent performance at the Matanzas 5K, but to bluntly state it, here's my result: I ran a 19:04 and took 2nd in my age group. No, I'm not announcing my cessation from running, but rather making a change in the content on this blog. Most of you have heard me ramble on and on about the various races I've run. While I've not intended to bore you all, I have kindled an interest in a more interesting subject which is the science of our sport (i.e. kinesiology, physiology). For example, instead of explaining the race itself where I PR'ed, I'll explain how I PR'ed (the training used to achieve my time, etc). You can also expect weekly reports on hot topics in the running world like barefoot running, quality v. quantity and the like. So stay tuned for periodic postings!

Gator Bowl 5K

The Gator Bowl 5K has been a New Year's Eve tradition for the past three years, marking my final attempt to fulfill my running resolution for the current year. If some of you remember, this race was my debut into the "local running scene" two years ago as I ran a 22:44 5K and placed high in my age group. Last year, I hoped to shave a significant chunk off my previous time and break 20 minutes, which was the goal I set for that year. I came up short in the former goal, running a 20:52 in my attempt. This year I came into this race disappointed from my previous performance, which was a 15:47 4K at AAU Cross Country Nationals. At this point all I wanted was a PR, so I set my goal merely as sub 19.

Leading up to this race I logged four 50 mile weeks, which included no speed whatsoever except for daily strides done after my run. My family and I embarked on a nine day cruise (see my travel blog, www.alektravels.blogspot.com for a full report), coming back the day before today's race. Despite logging 68 miles over the span of 8 days, I was a little apprehensive whether or not the fabled "sea legs" would impair my performance. When the race came, I felt fresh and ready to perform. The temperature was in the mid 60s with climbing humidity.

Upon arriving at the race I met up with my track club teammates Eric, Steven, Matt, and Mary Ann. We headed out on a brief one mile warm up returning just in time to snatch a spot at the front of the starting line. After a slight delay, it was the command "runners set" followed by the boom of the cannon. The usually large pack took off, as well as Eric, Matt, and Mary Ann. I hung with Steven for a little while as we passed by the first mile marker in approximately 5:40. The first mile is notoriously fast so I took the first split with a grain of salt and headed on. There was a noticeable wind leading up to the halfway point so I drafted behind a runner before throwing down the gauntlet as the course meandered back into downtown. Mary Ann, and Matt who was pacing her, were about 25 meters ahead of me as I approached the two mile mark. I clocked in at 11:30, giving me a 5:50 second mile split. Now on the brink of pain and suffering, fatigue started to set in as my head started to tilt and my arms started to lose control. I passed the 4K mark in 14:34 a new PR, and by now Mary Ann and Matt were a mere 15 meters ahead of me. I was in pursuit of some of the top freshmen in the state so I knew I was in for a big PR. My short, stubby calves turned over as fast as possible bringing me to the three mile mark in 17:22. The last tenth seemed like an eternity but I finally crossed the finish line, and in the process chalked up a long-overdue PR of 17:58, which was more than a minute faster than my previous best of 19:06. I felt exhausted but I was able to process one bit of information, which was the fact that I had achieved the goal I had set last New Years: to break 18 minutes in a 5K. Once getting some water I regrouped with my Dad who was in awe as well as the rest of the team. Eric ran a PR of 17:26 while Mary Ann just edged me out at the line, beating me by 4 seconds (it was a PR for her as well). Steven rounded out the group with an 18:55, a PR of almost a minute for him as well. After a two mile cool down I checked the results just out of curiosity. Last year I missed out on an award by 10 seconds but with my recent advance into the 14-19 age group I was just hoping to place top 10. To my amazement I was edged out yet again for 3rd and this time by just 4 seconds by another 14 year old. Still, I came out of this race with a big PR and a sense of accomplishment.

After thinking it over, I attribute my PR to high mileage as well as general strength training. This leaves me to wonder how I will do once I start integrating track work into my regimen. Track season is starting up with a one-mile time trial followed by some workouts these next few weeks. I plan to compete at the Matanzas 5K, where I hope to dip under 18 once again and come home with an age group award (11-14). So long, happy running, and a happy new year!

Outback Distance Classic 6K

The past few years have sparked up the tradition of the annual Thanksgiving race. Last year my sister joined us in the crisp, early morning trot. But this year, due to logistics, she couldn't make it. Just like last year's race, I would be racing the 6K while Dad would tackle the Half-Marathon (you can check out his race on his blog). The weather, although perfect, was not as cool as last year so I donned my gloves with a singlet and shorts and was ready to go. Wanting to capitalize on a successful cross country season (where I set my 19:09 5K PR), I set my sights on running a sub 22:00 and a top 10 finish in the enormous field teeming with weekend warriors.

I lined up towards the front, ready to burn up the long and wide expanse of asphalt that lay ahead of me. Following the painfully drawn-out Star Spangled Banner, the gun was shot within seconds. After jockeying for position, I led a large chase pack as the minutes ticked by. Coming up to the mile mark, the half marathoners split from the 6Kers and I said goodbye to the majority of the people around me. I passed the mile mark in 6:00, which was my slowest first mile in recent memory. I pushed forth in the following miles, catching a person here and there. My second mile was 6:15 and my third was 6:20. With a half mile to go, the course winds through residential neighborhoods making the finish notoriously slow. To make matters worse, those in the top 10 had the task or evading youngsters and their parents running the "joey" one mile waddle. One last turn and the finish was in sight as I mustered a kick and finished in 22:04. After taking a few minutes to collect myself, I did the math and found out that my last half mile was in an astounding two minutes and 45 seconds. Despite not meeting my goal of sub 22, I still finished in the top 10 (tenth) while setting a new 5K PR (19:06).

Next race on my plate is the prestigious AAU Cross Country Nationals in Orlando, Florida. As some of you devoted readers may be able to recall, I ran this race last year and finished the 4K distance in 16:00. This year I'm looking to get as close to 14:00 as I can, and also make a run at All-American status (top 25). Otherwise, it will be another month until track starts but in the meantime I have the task of racking up some mileage.

Cross Country Race Wrap-Up: October 3rd and the 10th

Ponte Vedra XC Invitational

After a successful meet at Ridgeview, we hoped to continue our dominance at a moderately sized meet right in our backyard. On Saturday, bright and early, the Nease Cross Country contingent traveled right down the road to the newly built Ponte Vedra High School. After previewing the course the day before, my teammates and I felt ready to crank out some PRs on a fast course. On another note, we received favorable weather leading up to Saturday and hoped the recent spell of heat would be long gone.

Varsity Girls were up first and the Nease Girls improved on the times from last week, many of whom PRed, en route to a 10th place team finish. The girls confirmed that the course was indeed fast and spectator friendly, providing a multitude of opportunities to cheer the team on. Varsity Boys toed the line next and soon throngs of runners from different teams stormed across the field and towards the woods. After one mile, five of the seven Nease Varsity guys were in the Top 25. But a threat in the form of Lake Brantley loomed behind the boys and was closing fast. With a half mile to go, the meet went from an invitational to a Lake Brantley vs Nease dual meet; the top seven were either Nease or Lake Brantley. But in the final turn, Lake Brantley unfortunately prevailed, taking the top three spots. Still, Nease didn't go down without a fight and took home 2nd Place out of 15 teams. Next up, was Girl's JV, the penultimate race of the day. Nease JV Girls didn't fail to impress, demonstrating their impressive depth. Again, many PRed.

Finally, it was time for the Guys JV Race. By now the mercury was closing in on 80 degrees, so I was anxious to get the race over with. 126 runners crammed into their starting blocks and waited for the pistol to fire. With a boom everyone sprinted but luckily Josh, our number one guy on JV, assumed the lead from the get go. I tucked in a few steps behind him and tried to prevent throngs of runners from passing me. The course meandered around the baseball complex and a lake before hitting the first mile. I worked my way up about twenty positions and now I was surely in the top 20. Josh was still leading the pack as the course took us for a loop on the track. Once retracing our previous steps, mile 2 was passed. On the second time on the track, with a half mile to go, I started to kick and attempted to make my way up through the ranks. With 300 meters to go, it was a race for 5th place as I duked it out with a couple - you guessed it - Lake Brantley kids. The familiar ending repeated itself as I was passed as if I were standing still. Little did I know, I crossed the line in 19:38, a new PR which got me 8th overall. Luke and Alex followed 10 seconds later, finishing in 9th and 10th respectively. Brad rounded out the top 5 in 21st place while Luis and Kyle finished in 34th and 37th, respectively. As you can tell, a common trend is exhibited here: everyone PRed. I stop at the 7th spot for writing purposes but the rest of the JV all had excellent showing; great job Grinder, Joe, Tim, David, Alex and Jeremy! To wrap up, Nease JV took four spots in the top 10 and came home with 2nd Place, losing slightly to the elusive Lake Brantley squad. Needless to say, it was a job well done by every member of the team.

Bale N Trail

October 10th brought us what is considered by many to be the state's fastest course. It was the Bale N Trail Invite at Bartram Trail High. Due to SATs coinciding with the race, three varsity runners were absent from the meet thus catapulting me into the team's number 6 spot. Being on varsity, I felt obliged to run fast against teams that were close to us in ability.

Everyone arrived at the meet at around 6:30 AM, giving the varsity runners ample time to lounge around before heading into their pre-race routines. At the Ponte Vedra Meet the week before, it seemed that our first spell of cool weather was here. But after lingering around for a few minutes at the team tent, I already detected the omnipresent humidity. Once the sun was up, the mercury was pressing 90 degrees and didn't seem to be going down anytime soon. Due to pre-race nerves, I sought a bathroom only to find to my dismay that the line was literally making it's way into the parking lot. A few minutes later, the seven of us started our warm up, running on some of the course. We passed by a bathroom that had a line that was about one tenth as long as the previous one, so a couple teammates and I decided to wait. Thirty minutes later and the three of us finally emerge, rushing to finish our warm up and get ready to race.

The whole team arrived at the start with seconds to spare before the gun sounded. After a loop behind the baseball fields followed by a loop around the lake, we passed by one mile. The heat and humidity had reached an unbearable point and it was dramatically affecting everyone's performance. The second mile looped back around the baseball fields while the third mile looped around the lake and then towards the finish. I suffered across the finish line in 20:08, falling short of my goal time, which also was true for most of my teammates. The team finished a disappointing 14th out of 32 teams. But, little did we know, that we would have an excellent showing the following week.