It has been a long while since I updated things...
First and foremost, happy summer running season.
It has gotten warm out here in the desert southwest. Our spring was actually fairly mild, yet constantly windy. Summer arrived with a vengeance in Las Vegas breaking 100 and moving right on up to 110.
My mileage took a hit with the temps climbing and family events, but I am still running fairly consistently.With the heat, my runs have gotten slower, and a little shorter.
I don't really care for running inside, so I have still been heading outside. Because I work nights this means I usually don't get out the door until 10:30 or 11:00; right when the temps are really starting to climb up there.
Am I crazy? Without a doubt.
In a few more weeks, I will probably be forced inside on the treadmill for the majority of my runs until September. I don't know if I can accomplish a long run on a treadmill or around the short track I have at the gym mentally. My other option is run after I get off work at 2 or 3 am...which in Las VEgas presents it's own challenges.
I do have some advice for those out there like me who are getting out there during the heat.
First, you have to get out the door before the hottest part of the day. While 11am is not the best time to go for a run in the desert, it's better than 2pm.
Second, hydrate constantly. Not necessarily during the run, but throughout the day. I try to carry a bottle of water or light sports drink all day to remind myself to drink. You cannot drink enough during a run to replenish what you are losing, so you have to do in between runs.
Third, always carry water. When running out here, I never, ever go without a water bottle. Even if it's just for a short 2-3 miles, I carry at least one bottle of water with me. You never know when you might be off the beaten path and jam a toe, or step off a curb wrong, or anything that might force you walk. A two mile walk through the desert is a lot longer than a 2 mile run.
Lastly, protect yourself. A lot people will run in long sleeves with a desert flop hat. I can't bring myself to do that. So I try my best to wear lighter colored shirt that are loose and sometimes a hat or visor. I also use sunscreen that is 'sport' style and claims not to clog pores. From what I have noticed on myself it allows my skin to sweat a little more naturally and I don't get as hot.
Ideally you aren't running out there in the heat. I hope you are smarter than I am and are running at dawn, or running on the treadmill in the gym. If you aren't though, do some research, experiment, and use your head and common sense when running outside. At least until we start bitching about how cold it outside again.
-P.J.
Saturday, June 25, 2011
Monday, May 30, 2011
Memorial Day
As you run today, think of those who have sacrificed their lives so that you can run outside...free.
As you celebrate today with bbq's and furniture sales, remember and pray for those who are currently fighting to secure the future of America, and the world as a whole.
As you close out the day pray for the families who have lost their loved ones or whose loved ones are in the line of fire.
Memorial Day....
-P.J.
As you celebrate today with bbq's and furniture sales, remember and pray for those who are currently fighting to secure the future of America, and the world as a whole.
As you close out the day pray for the families who have lost their loved ones or whose loved ones are in the line of fire.
Memorial Day....
-P.J.
Sunday, April 10, 2011
10k Xterra Race
April 9th, 2011, 8:00a.m....
53 Degrees...
Light Breeze from the South...
2 hours of sleep...
I recently ran in the Xterra Trail Race here in Nevada. It took place at Lake Las Vegas which is about 15 miles west of Las Vegas itself.
There were 3 distances to choose from, 5k, 10k, and 21k. All were described as trail runs, and I opted for the 10k. The low registration fees, combined with a military discount, and the fact that I wanted another T-shirt(much to my wife's dismay*). My only hesitation was the fact that I had to work until almost 3:00a.m. that morning which would mean maybe 3 hours of sleep before having to get up and drive to the race. I figured why not. What better test of my returning endurance and progression than sleep deprivation and a trail run?
The race was, or still is a little on the small size which was nice. All told there were maybe 200 people racing in the various distances and in the 10k there were 71 runners.
The run started nice and flat and then started a slow ascent up hill, which wasn't bad. I remember something being said about a hill around the half way point, but I wasn't worried at this point. There was some loose sand here and there, but the trail wasn't what would be called technical.
Then it hit. Mile 2.5 a hill started. We went up a little bit, leveled off, then went up a little bit, and then up, and then....good god! I could literally reach out touch the side of the hill almost standing straight up.
The hill finally ended around 3.85 miles and we started the lovely downhill descent to the finish line.
I am not ashamed to admit that the hill kicked my ass. To most trail runners that hill would not be anything to worry about, but to me with a heart rate approaching 195, it was torture. I clearly don't remember anything on the brochure about that hill.
I finished in 1:04:18. Secretly I was hoping for right at one hour for the 6.2 miles. While I didn't hit that goal, I am pleased with my performance. Considering the lack of sleep, a challenging course, and not quite where I want to be fitness level, I feel I posted a respectable time.
I highly recommend the race for anyone who wants/needs a spring tune up race.
Next year, I will run it again, but hopefully with a full nights sleep, and with eyes wide open.
53 Degrees...
Light Breeze from the South...
2 hours of sleep...
I recently ran in the Xterra Trail Race here in Nevada. It took place at Lake Las Vegas which is about 15 miles west of Las Vegas itself.
There were 3 distances to choose from, 5k, 10k, and 21k. All were described as trail runs, and I opted for the 10k. The low registration fees, combined with a military discount, and the fact that I wanted another T-shirt(much to my wife's dismay*). My only hesitation was the fact that I had to work until almost 3:00a.m. that morning which would mean maybe 3 hours of sleep before having to get up and drive to the race. I figured why not. What better test of my returning endurance and progression than sleep deprivation and a trail run?
The race was, or still is a little on the small size which was nice. All told there were maybe 200 people racing in the various distances and in the 10k there were 71 runners.
The run started nice and flat and then started a slow ascent up hill, which wasn't bad. I remember something being said about a hill around the half way point, but I wasn't worried at this point. There was some loose sand here and there, but the trail wasn't what would be called technical.
Then it hit. Mile 2.5 a hill started. We went up a little bit, leveled off, then went up a little bit, and then up, and then....good god! I could literally reach out touch the side of the hill almost standing straight up.
The hill finally ended around 3.85 miles and we started the lovely downhill descent to the finish line.
I am not ashamed to admit that the hill kicked my ass. To most trail runners that hill would not be anything to worry about, but to me with a heart rate approaching 195, it was torture. I clearly don't remember anything on the brochure about that hill.
I finished in 1:04:18. Secretly I was hoping for right at one hour for the 6.2 miles. While I didn't hit that goal, I am pleased with my performance. Considering the lack of sleep, a challenging course, and not quite where I want to be fitness level, I feel I posted a respectable time.
I highly recommend the race for anyone who wants/needs a spring tune up race.
Next year, I will run it again, but hopefully with a full nights sleep, and with eyes wide open.
*to top it all off, I ended up getting two t-shirts from the race, but one is red, which is my wife's favorite color...so hopefully I can keep them!
-P.J.
Thursday, March 31, 2011
March Summary...Wish lists
So, March is done and over with. I started the month very light on the mileage, but recovered fairly nicely.
I covered 90.5 miles on trails, pavement, and treadmills.
Nearly 15 hours total were spent running down the street, stopped at crosswalks, stopped on the side of a hill(dying, I might add), imitating hamsters, and thoroughly enjoying myself.
I also burned nearly 15000 calories, and lost 10 lbs. All in all, it's a month that I feel proud of. While I did not hit my goal of 100 miles for the month, I came close.
The hard part every month is deciding on the goal to set. Originally, I planned on setting a goal of 80 miles for March. February I had set a goal of 75 miles and only made it to 65. With that as a basis, I initially thought 80 was a good, safe, bet...and that's just it. It was a safe bet. I didn't want the safe bet though. So, the goal became one hundred.
A goal that I missed. I could have tried a little harder to hit it, added an extra half mile or so here and there, but I am happy.
I pushed myself and because of that, I got the most miles in a month that I have been able to do in over a year.
When you set your daily/weekly/monthly goals, do you have a set schedule? Can you go by a set schedule? If you don't make your goal of 40 miles for the week, does it depress you? Or do the 35.47 miles you did get in make you feel better.
I prefer to set the bar high for my own personal goals. If I can get close to them, good, if I can hit the goal and shatter it, great. Either way I am out there, and I am running.
Here's to next month....cheers!
So, my race schedule/wish list for the year:
April 9th, Xterra Trail 10k Race at Lake Las Vegas (registered)
April 6th, Pat Tillman Las Vegas Shadow Run, 4.2 mile (registered)
August 13-14, E.T. Full Moon Half-Marathon
November, Valley of Fire Half-Marathon
December, Las Vegas Marathon
I'm sure...well, I am hoping that I am able to get in a few more races, but that is the likely race list for my 2011.
-P.J.
I covered 90.5 miles on trails, pavement, and treadmills.
Nearly 15 hours total were spent running down the street, stopped at crosswalks, stopped on the side of a hill(dying, I might add), imitating hamsters, and thoroughly enjoying myself.
I also burned nearly 15000 calories, and lost 10 lbs. All in all, it's a month that I feel proud of. While I did not hit my goal of 100 miles for the month, I came close.
The hard part every month is deciding on the goal to set. Originally, I planned on setting a goal of 80 miles for March. February I had set a goal of 75 miles and only made it to 65. With that as a basis, I initially thought 80 was a good, safe, bet...and that's just it. It was a safe bet. I didn't want the safe bet though. So, the goal became one hundred.
A goal that I missed. I could have tried a little harder to hit it, added an extra half mile or so here and there, but I am happy.
I pushed myself and because of that, I got the most miles in a month that I have been able to do in over a year.
When you set your daily/weekly/monthly goals, do you have a set schedule? Can you go by a set schedule? If you don't make your goal of 40 miles for the week, does it depress you? Or do the 35.47 miles you did get in make you feel better.
I prefer to set the bar high for my own personal goals. If I can get close to them, good, if I can hit the goal and shatter it, great. Either way I am out there, and I am running.
Here's to next month....cheers!
So, my race schedule/wish list for the year:
April 9th, Xterra Trail 10k Race at Lake Las Vegas (registered)
April 6th, Pat Tillman Las Vegas Shadow Run, 4.2 mile (registered)
August 13-14, E.T. Full Moon Half-Marathon
November, Valley of Fire Half-Marathon
December, Las Vegas Marathon
I'm sure...well, I am hoping that I am able to get in a few more races, but that is the likely race list for my 2011.
-P.J.
Sunday, March 27, 2011
Sunshine, Shining on me...Nothin but blue skies
Couldn't have asked for a better morning to run. Sunshine, a light breeze, temps that were just warm enough; made for a great run.
I had planned on running 6 miles, but only got in 4.4 miles. I couldn't make a necessary pit stop at the park because it was busy with two baseball games and the bathrooms were a little on the busy side.
Maybe later today I will head back out and get in another 3 miles or so, and make it a little more of a decent day, mileage wise.
For the past couple of years I have been running in Brooks running shoes. I have used the Ghost and Glycerin models, as well as two versions of the Cascadia trail shoe. I do like the fit of Brooks shoes and they usually seem to have just enough cushion for me.
However, I do have a complaint. Every pair of Brooks shoes I have owned have the same problem. The shoelaces don't stay tied. They will invariably come untied about two miles into a run. Doesn't matter if it's on the trails or the road, they come untied.
I have found a solution though. It's called Ian Secure knot. It works wonderfully once you get the hang of it. I can't remember where I came across the website, but there are several other version of shoelace knots there as well.
The nice thing about the Secure Knot is that it doesn't look an 8 year old tied your shoes for you if you do it right. I have yet to have my laces slip out when tying my shoes this way. As a matter of fact the only problem I have is occasionally pulling the laces to release the knot and ended up with a mess to figure out.
A little piece of advice for those who have shoes that keep coming untied and don't want to do the elementary school double knot...unless, of course you like nostalgia, or looking like an 8 year old.
-P.J.
I had planned on running 6 miles, but only got in 4.4 miles. I couldn't make a necessary pit stop at the park because it was busy with two baseball games and the bathrooms were a little on the busy side.
Maybe later today I will head back out and get in another 3 miles or so, and make it a little more of a decent day, mileage wise.
For the past couple of years I have been running in Brooks running shoes. I have used the Ghost and Glycerin models, as well as two versions of the Cascadia trail shoe. I do like the fit of Brooks shoes and they usually seem to have just enough cushion for me.
However, I do have a complaint. Every pair of Brooks shoes I have owned have the same problem. The shoelaces don't stay tied. They will invariably come untied about two miles into a run. Doesn't matter if it's on the trails or the road, they come untied.
I have found a solution though. It's called Ian Secure knot. It works wonderfully once you get the hang of it. I can't remember where I came across the website, but there are several other version of shoelace knots there as well.
The nice thing about the Secure Knot is that it doesn't look an 8 year old tied your shoes for you if you do it right. I have yet to have my laces slip out when tying my shoes this way. As a matter of fact the only problem I have is occasionally pulling the laces to release the knot and ended up with a mess to figure out.
A little piece of advice for those who have shoes that keep coming untied and don't want to do the elementary school double knot...unless, of course you like nostalgia, or looking like an 8 year old.
-P.J.
Friday, March 25, 2011
..Springtime in Vegas
Ah, it's Spring in Vegas. Rain and wind one day; blue skies and warm the next, the weather will be inconsistent for the next few weeks.
The brown and gray colors of the desert are broken by patches of green, yellow, and other colors of Spring.
It's a great time of the year as Old Man Winter slowly, but steadily releases his grip on us and some of us get to benefit a little earlier than others.
My running is going well this month. I am a little behind on my goal for the month, but I am at least getting some longer mileage runs in, and feeling good.
I am also starting to get the ubiquitous runner's tan. Tan face, arms, and legs. Everything else is pasty white. I think my feet might actually glow in the dark.
Ah, spring time...
It's also the time for racing, or at least I'm making it time this year. On April 9th I am doing the Xterra 10k Trail Run in Lake Las Vegas. It is a race I have never run before, so it should be fun.
The brown and gray colors of the desert are broken by patches of green, yellow, and other colors of Spring.
It's a great time of the year as Old Man Winter slowly, but steadily releases his grip on us and some of us get to benefit a little earlier than others.
My running is going well this month. I am a little behind on my goal for the month, but I am at least getting some longer mileage runs in, and feeling good.
I am also starting to get the ubiquitous runner's tan. Tan face, arms, and legs. Everything else is pasty white. I think my feet might actually glow in the dark.
Ah, spring time...
It's also the time for racing, or at least I'm making it time this year. On April 9th I am doing the Xterra 10k Trail Run in Lake Las Vegas. It is a race I have never run before, so it should be fun.
Monday, February 21, 2011
Running the Capitol...Patriotism
This past weekend I got the oppurtunity to run in Washington D.C.
I got to my hotel and couldn't check in for another hour, so I changed into running clothes and left my bag at the front desk. Out the door I go.
After about 3/4 of mile I turn left and start running towards the Washington Monument. It was somewhat chilly, but not to bad.
As I ran down the Smithsonian Museums and past the Monument I was greeted by the site of the Lincoln Memorial down the Mall. I stopped at a crosswalk filled with other runners, and with a quick nod and a, "Good Morning," I joined the flow.
We ran past the World War II memorial and followed the path to the Vietnam Memorial. The group turned left and I waved a thanks and continued up the hill to the Lincoln Memorial. At the top of the steps I paused. Surveying the view all the way to the Capitol Building, the feeling was indescribable.
Being able to run surrounded by history and reminded of the triumphs and tragedies that the people of our country have faced helped to solidify my patriotism and also brought to light the value of the service I have done for my country in uniform and will continue to do.
After my brief introspection I jaunted down the stairs and back toward the Capitol.
The run back was solitary. There were other runners and plenty of tourists, but for the next few miles it was just me.
I paused to take some pictures here and there, but I continued up and around to the Library of Congress and then back down the hill to turn towards my hotel again.
All told the run was 7.5 miles long....but something I won't soon forget.
You cannot go to to Washington without being reminded of the sacrifices that have been made by the men and women to defend the rights of the citizens. The rights that we so often take for granted. The sacrifices that pay homage to, but so often forget when we are shopping the Veteran's Day Sale at the local mall.
Someday, I hope to run a race in D.C. For now though, it is enough that I was able to freely run the Nation's Capital.
-P.J.
I got to my hotel and couldn't check in for another hour, so I changed into running clothes and left my bag at the front desk. Out the door I go.
After about 3/4 of mile I turn left and start running towards the Washington Monument. It was somewhat chilly, but not to bad.
As I ran down the Smithsonian Museums and past the Monument I was greeted by the site of the Lincoln Memorial down the Mall. I stopped at a crosswalk filled with other runners, and with a quick nod and a, "Good Morning," I joined the flow.
We ran past the World War II memorial and followed the path to the Vietnam Memorial. The group turned left and I waved a thanks and continued up the hill to the Lincoln Memorial. At the top of the steps I paused. Surveying the view all the way to the Capitol Building, the feeling was indescribable.
Being able to run surrounded by history and reminded of the triumphs and tragedies that the people of our country have faced helped to solidify my patriotism and also brought to light the value of the service I have done for my country in uniform and will continue to do.
After my brief introspection I jaunted down the stairs and back toward the Capitol.
The run back was solitary. There were other runners and plenty of tourists, but for the next few miles it was just me.
I paused to take some pictures here and there, but I continued up and around to the Library of Congress and then back down the hill to turn towards my hotel again.
All told the run was 7.5 miles long....but something I won't soon forget.
You cannot go to to Washington without being reminded of the sacrifices that have been made by the men and women to defend the rights of the citizens. The rights that we so often take for granted. The sacrifices that pay homage to, but so often forget when we are shopping the Veteran's Day Sale at the local mall.
Someday, I hope to run a race in D.C. For now though, it is enough that I was able to freely run the Nation's Capital.
-P.J.
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