Miles to go …

This is a picture of the beautiful Mercuripe beach of Fortaleza around 6:15pm yesterday. The tiny little camera is not able to capture the depth and colors accurately and the actual view was much more breath taking. I had the opportunity, and just could not miss, to run on this beach. The beach was definitely crowded for a saturday evening in Brazilian summer and there were lots of strollers, runners and roller bladers on the sidewalk.

This is my third run in this week by the Atlantic ocean, only this one is about 3500 miles south of the two earlier ones

The running stats can be seen by clicking on the link below:

Did I say I love my Garmin Forerunner 305 for accurately recording the timing, pace, maps and other attributes ? However I don’t understand how come there was an elevation gain of 81 ft and a loss of 87 even though I started and stopped at the same point

Tecnorati: conf running mercuripe beach fortaleza garmin forerunner

I ran Dean Karnazes Silicon Valley Marathon 2010 over the weekend and here are the results:

This amounts to an average page of 8:35 min/mile.

A total of 2100 runners registered for the entire event, 652 were marathon finishers (464 males and 188 females) and rest were half-marathoners, 5k runners, and kids races. The marathon male winner completed the course in 2:35:25 and the female winner in 3:12:44. The complete results are available here.

A split of finish times for males and females is given below:

As evident, most of the marathoners finished within the 3:30 – 4:00 hour range. The average finish time was 4:17:03. A complete route of the map is available below (click on the map for an interactive version):

My last long run before the marathon was almost 7 weeks before the race. After that I ran a practice half marathon and all my other runs were single digits. I did log lots of miles but they were on airlines traveling internationally for different conferences so was focusing primarily on cross-training. It helped but lack of long runs showed up in poor performance during the last few miles as evident in the mile splits below:

Guess, I hit the wall at mile 23

Even though this was a PR for me and I improved timings by over 15 minutes from the last full marathon but I did not like the performance during the last few miles. Stronger and faster running with several hill runs are certainly the key and I need to put more emphasis on them!

There were significant differences from other local and much bigger races like Rock-n-Roll and San Francisco Marathon such as one mass start instead of wave starts, relatively less number of spectators, and much smaller expo. But the huge advantage was that the start time was 7am and there is ample free parking in the San Jose downtown on weekends.

Anyway here is the cumulative result of all the marathons so far:

Marathon / Half Marathon	Total Time	Pace
Silicon Valley Marathon 2010	3:49:17	8:35
San Francisco 1/2 Marathon 2010	1:35:42	7:18
San Jose Rock-n-Roll 2009	1:30:59	6:57
San Francicsco 1/2 Marathon 2009	1:38:21	7:31
Kaiser Permanente San Francicsco 1/2 2009	1:41:30	7:45
Silicon Valley 1/2 2008	1:45:42	8:04
San Francisco 1/2 2008	1:52:44	8:25
San Francisco Full 2007	4:04:33	9:20
Silicon Valley Full 2006	4:06:57	9:25
San Francisco 1/2 2005	1:48:50	8:18

Technorati: running marathon results siliconvalley svmarathon

In order to be prepared for the upcoming TheRelay 2010, I’m planning to start running in the night. This is my first venture into night running and there are several tips to follow (reflective gear, run against traffic, no dark colors, no headphones, etc). One of the most important one is to wear a headlamp that can show the trail sufficiently ahead and keep you aware of any breaks in the sidewalk, a fallen branch, debris or may be even a loose pet.

As with any product, there are several headlamps available in the market and it’s confusing for a first time buyer. There is Moxie, Petzl, Princeton Tec, Petzl, Black Diamond, Fenix and many others. Fortunately REI.com has a good variety of them and the beauty is that you can visit your local store and try them on. And as always, the staff is very knowledgeable about the product line and don’t suck you into higher end products which may be an overkill for your adventure. And of course, you can compare the products on Amazon.com, read blog reviews, see product reviews from actual customers, read about them at epinions.com, tweet about it and get suggestions.

Some of the criteria to keep in mind while making your pick for a headlamp:

1. Lightweight – It should be lightweight as it’ll be strapped to your head all the time you are running. Any extra weight to your head will be a bothering soon.
2. Good grip – The lamp should fit nicely on your head and not bounce up & down otherwise it’ll be a pain very soon. Personally, I’d hate to run with holding headlamp in my hands instead.
3. Brightness – 35-50 lumens is bright enough for night running as it gives you 9-19 seconds of visibility depending upon your pace from (7 – 10 min/mile). See a more detailed table below.
4. Cost – The headlamps vary from $10 – $500. As with other products, invest wisely depending upon whether this is a one-time gig or you plan to continue this longer term. There are reasonable ones available close to $50.

And then there are several other factors like what kind and how many batteries are required (adds up to total weight), how long before it runs out, Halogen / LED, does it support multiple intensities, waterproof, and rechargeable unit.

Here is a comparison of the short listed headlamps on the features mentioned above:

Features / Models	Fenix 7	Petzl Tikka XP 2	Petzl Tikka Plus 2
Weight (with batteries)	??	3.1 ounces (88 gms)	2.9 oz (82 gms)
Lumens	7 – 225	60	50
Batteries	4 AA	3 AAA	3 AAA
Running time	2.5 – 210 hrs	80-160 hrs	55 – 140 hrs
Range (meters)	120m	17-60m	35m
Intensity	5 (Strobe, SOS, Warning)	2 (Flood/Spot)	2 (Flood only)
Waterproof	IPX-8	IPX-4	IPX-4
LED	Cree XR-E Q5	1 high-output LED / red LED	1 high-output LED / red LED
Cost	64.95	54.95	33.99
Where to buy ?	Amazon	Amazon	Amazon

After reading forums (here, here, here), product reviews (1, 2), 6 5* reviews @ Amazon, talking to friends, tweeting (1, 2, 3, 4) and getting a strong recommendation from the local REI store, I have decided to purchase Petzl Tikka Plus 2.

Black Diamond Sprinter got good reviews on runnersworld.com but there is no point paying additional $40 for the rechargeable unit. I’d rather buy a recharger separately and use it elsewhere as well. Fenix HP10 is similar to Fenix 7, slightly more expensive and no noticeable difference. It’s not worth paying extra money for the lumens that are not required.

Read more about IP waterproof ratings. Basically, IPX-4 provide protection against splashing water and IPX-8 provide protection against continuous immersion beyond 1m.

Here is a table that provides the visibility (in seconds) for a 35m or 50m range headlamp:

Now Amazon has tight restrictions on the usage of pre-paid credit cards and so the payment cannot be split between two of them. All merchants allow such arrangement at least in their physical shop but I guess this is one disadvantage of online shopping.

What headlamp do you use for night running ?

Technorati: running night headlamp petzl fenix therelay gear

During my overnight stay in Rome 2 days back, the hotel’s wifi network was down and the fitness center was closed for renovation. An old grumpy guy at the front desk, who was humming songs and had absolutely no concept of greeting / smile, checked me in. The "world class buffet" was pretty mediocre with limited selections and was advertised on the incorrect floor. Really ancient, not antique, just old & worn out, faucets in the shower made me wonder.

But anyway, the good thing was that the stairs to the 7th floor were outside the hotel so I got a good workout by climbing them 5 times.

And of course, I created my running course around the hotel. Please click on the interactive map below:

Running 15 of these loops gave me somewhat hill repeats because of the elevation involved.

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Here are some pictures (courtesy ASI Photo) from my recently concluded Rock-n-Roll San Jose Half Marathon:

Technorati: running marathon rnrsj rocknroll sanjose results

I ran Rock ‘n’ Roll San Jose 1/2 marathon this morning – oh what a joy!

The race was very well organized, ample parking space in the San Jose Downtown, very well marked course, 14 lively local rock bands playing through out the course, gun time at each mile marker, short queues at porta potties, nice big sized medal, and last but not the least cheerful crowd at each turn was very pumping.

And all that contributed to run my personal best so far, the results and time splits are:

These are my best timings for 5K, 10K, 10 mile and 1/2 marathon so far. Its exciting to shave off 34 secs from the pace from little over 2 months ago in San Francisco 1/2 Marathon. Read previous marathon results.

The winner was Meb Keflezighi who completed in 1:01:00 at 4:40 pace, congratulations! I’m happy with my results

I followed a 1:30 pacer for the first 10 miles but then constant coughing slowed me down little bit. But, I still enjoyed running the wide streets of downtown!

Check out couple of pictures after the finish line:

Some friends and family members ran along with me which made the marathon a special event as well. As you can see, kids also ran in their own spirit. Completing 400 miles of training from Jul-Sep 2009 was not possible without family’s support, many thanks to them!

Enjoy a small video clip of the start line and at 4.5 mile:

Some improvement suggestions …

• The pacers showed up barely 10 minutes before the start of marathon. And their timing flags did not pop out until right before the race. I’ve seen pacers at other marathons ready typically 15-20 minutes before the start with their flags wide above the runners.
• The water station volunteers were very cheerful and enthusiastic but were way too many. They were literally jamming the running route at some places. If a runner wants water, they’ll come get it so please keep them back and the running route empty.
• Generally I don’t hydrate during 1/2 marathons at all. But felt the need to drink some Cytomax around 8 miler and so grabbed a glass. It had more ice (biiig cubes) than Cytomax which certainly made drinking a bit of challenge, especially if you are trying to keep the pace as well. The glass should contain liquid and only that to make it easy for the runners.

Over all, I thoroughly loved and will most likely run it again next year, hopefully with a better timing

UPDATED: More detailed results (compared to other runners) are now available:

Fully searchable results and leader board is also available:

Read more detailed story listing the records made etc. here.

Technorati: running marathon rnrsj rocknroll sanjose results

Here is the summary of my running logs from Q3 2009 (Jul – Sep):

Even though 3 days of less running than Q2, but the overall mileage was increased. Barely hit that 400 miles mark in Q3 and it did took some extra efforts to reach there But now tapering for the upcoming Rock-n-Roll 1/2 Marathon this weekend.

5 miles was the most favorite distance being run 17 times and 19.7 miles and 17.4 miles were run only once.

Would you like to generate similar charts for your running logs as well ?

This can be easily achieved using a Rails application or a Wicket application on GlassFish.

Technorati: rails wicket glassfish running rnrsj

12 runners run 200 miles in 36 segments (each in varying length of 3 to 8.9 miles) through 36 cities (Calistoga to Santa Cruz) on a moonlight weekend Ultimate combination of cooperation, teamwork, endurance, and strategy to meet the goal.

TheRelay is a 200 mile, 12-member team run from Calistoga to Santa Cruz. The race is organized under full moonlight and is scheduled for May 1-2, 2010. The registration is already open and closes Mar 1, 2010.

The race is divided into 3 leg groups as explained here with each group consisting of 12 different legs. For competitive teams (desiring to be recognized as 1st, 2nd or 3rd winners), each runner must run every 12th leg. For non-competitive teams, it is not required but recommended for logistical purposes.

The start times are 7am – 5pm at Calistoga Beverage Company and calculated using the runners’ pace. The finish time is 10am – 8pm at the Santa Cruz Beach. Your team is penalized (even disqualified) and featured in "Sandbaggers Hall of Shame" if you finish more than 2 hours ahead of predicted time. So accurate timing of each member of your race team is essential. Read The Rules for more details.

Each team must provide 2 vehicles that are used to transport the runners. Van 1 carry (Active) runners 1-6 and required at the start point. Van 2 (Passive) carry runners 7-12 and is required at the first exchange point at the end of leg 6. The complete logistics of how runners exchange batons, how to take shower / eat / rest / play between your legs and other similar details are described in the Survival Strategies. The vans also must carry all supplies as there are aid stations during the course.

Each team must (if any runner lives within 50 miles of the course) provide two volunteers that sign up for a 5 hours shift on the course.

Here is the complete course map:

More details on the course (including elevation) are available here.

Each team must mail one non-refundable check of $960 ($80/runner) by Mar 1 and must raise $600 ($50/runner) for Organs ‘R’ Us.

Here are some more questions:

• For a non-competitive team, can the team captain pick & choose the legs for each runner based upon their skill ?
  • Could it be a logistics mess ?
  • What if some variance is introduced between Runner 1-6 and 7-12 ?
• Can the number of individual runners be less than 12 ? For example, one individual represents more than one runner.
• What is the difference between Open, Submasters and Masters division ?

I may be forming a team to participate in this "California’s Longest Party" and 2 runners have already approached me. Are you interested ?

Do you have it in you to complete this adventure ?

Miles to go …

Technorati: therelay running endurance

Biking is a great way to cross-train for runners, it helps endurance and builds strength. And it also gives much needed break to your legs and knees

Here is the route I covered this morning biking approx 18.5 miles in San Jose/Cupertino/Saratoga neighborhood:

Click on the map for more details.

And here is the elevation map:

And this had to end with a 3 mile run, on a treadmill though.

With a total of 329 miles covered this quarter, there is 60 more miles to go in the next couple of weeks to meet 400 miles goal.

How do you cross-train for running ?

Technorati: biking running crosstrain

Just finished reading Ultramarathon Man: Confessions of an All-Night Runner. This book is authored by Dean Karnazes (popularly known as "Karno") – an ultra endurance runner. The book describes Karno’s journey of becoming an ultra endurance runner and is highly inspirational. I give a strong recommendation for any runner to read this book (buy @ Amazon). Here is a very brief list of his running accolades: 50 marathons in 50 states in 50 days 9 times solo finisher of The Relay (199+ miles) 11 times silver buckles (sub-24 hour finish) Western State 100-mile Endurance Run 7 times Badwater Ultramarathon (135 miles foot race in 120 degrees), won in 2004 South Pole Marathon 2002 Winner (only person to complete the event in running shoes) and many many many more …

Here are some inspirational / motivational / training quotes from the book:

1. Don’t run with your legs, run with your heart.
2. If running feels good, you didn’t push hard enough. It’s supposed to hurt like hell.
3. Go out harder and finish harder.
4. Running is about finding your inner peace, and so is a life well lived.
5. Pain and suffering are often the catalysts for life’s most profound lessons.
6. If you had the courage, stamina, and persistence to cross the finish line, you are a champion.
7. Long distance runners requires a certain discretion and reserve. It’s easy to let you ego get the better of you early on and run beyond your means. It’s a mistake that may haunt as the miles and the hours add up.
8. When exhaustion sets in, the mind often rationalizes the irrational. For example, 38 miles = 1 marathon + 2 10 Ks.
9. Pain is the body’s way of ridding itself of weakness.
10. Most dreams die a slow death. They’re conceived in a moment of passion, with the prospect of endless possibility, but often languish and are not pursued with the same heartfelt intensity as when first born. Slowly, subtly, a dream becomes elusive and ephemeral.
11. If you can’t run then walk. And if you can’t walk then crawl. Do what you have to do. Just keep moving forward and never, even give up.

    A shorter version of the above quote is:

    Run when you can
    Walk if you have to
    Crawl if you must
    Just never give up.

12. Runners are real people. They don’t run for money or recognition, they do it out of passion. Most have day job that pay the bills, and running is a labor of love.
13. Without discipline to rise before dawn and pound out the miles, you’ll never make it. If the fire in your heart isn’t strong, there’s no point trying.
14. How to run an ultramarathon ? Puff out your chest, put one foot in front of the other, and don’t stop till you cross the finish line.
15. When it gets right down to it, the levels of commitment and devotion required to excel as an ultra-endurance athlete are all-consuming.
16. The human body is capable of amazing physical deeds. If we could just free ourselves from our perceived limitations and tap into our internal fire, the possibilities are endless.
17. Pursuit of a passion matters more than the passion itself. Immerse yourself in something deeply and with heartfelt intensity – continually improve, never give up – this is fulfillment, this is success.
18. Struggling and suffering are the essence of a life worth living. If you’re not pushing yourself beyond the comfort zone, if you’re not demanding more from yourself – expanding and learning as you go – you’re choosing a numb existence. You’re denying yourself an extraordinary trip.

I only wish to reach up to 10% of his level … that’s my first "baby step". And certainly a dream would be run/train along with him

Follow him at @DeanKarnazes or subscribe to his blog.

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