Whiskey Row Marathon - signed up for my 4th in US !!

4th May @ Prescott !  Registered :-)

Full #7, US Full #3 - Phoenix Marathon

Date : 2 March 2013 (Sat) | Location : Usery Mountain Verrado-Mesa Riverview |Distance : 42.55km | Time : 4:48 | Pace : 6:46’/km | Condition : a cooling morning, ended with a super hot morning | Route : first 3rd running downhill, then mostly flat | Satisfaction level : 3/5

Wow.. never know it took me so long to write this Phoenix Marathon blog.. >1 month later !

This was my 3^rd marathon in 6 weeks, something I will cherish in a long time.. but a  bit insane to say the least !  The race swag was pretty good with loads of discount vouchers and a sleeve warmer. The race was to start @ Usery Mountain and we are supposed to park our cars at the shopping mall @ Mesa Riverview. There was a long queue turning into the mall area, I reached the school bus with 5mins to spare ! Pheww..

Here’s a description of the Marathon from the home-site : The Phoenix Marathon has a beautiful race course that begins below the large white Phoenix sign painted on the Usery Mountain. Marathon runners will experience nearly 1000 feet of net elevation loss in this fast Boston Qualifier. The race has thousands of parking spots available around the finish at a large shopping center in Mesa. Phoenix Marathon runners will enjoy the diverse scenery from cactus desert. The Phoenix Marathon has spectacular views of the Phoenix Valley from N. Usery Pass Rd”

This is a race of 2 halves - rolling for the 1st (did my best half in a full @ 1:58), reeling in the 2nd half with the super-hot desert sun. It must be one of the hottest  run in all my 3 runs here. Ambulance was kept busy, some runners threw up and fainted/taking a rest by the road-side. I was nearly one of the stats but luckily dug deep to stay alive !  Timing was 4:48. Not the best of the timing but really cannot complain. Just glad I survived !

Elevation Map

The race bib collection area @ Tempe Marketplace

The route

race result

Full #6, US Full #2 - IMS Arizona Marathon..

Date : 17 Feb 2013 (Sun) | Location : Verrado (Buckeye)-Goodyear-Pebble Creek-Avondale-Litchfield Park-Phoenix-Glendale |Distance : 42.6km | Time : 4:47 | Pace : 6:44’/km | Condition : a slightly warmer 7degC at startup (vs Arizona RnR) but the last 10-12km, still running under noon direct sunlight | Route : mostly flat (love the changing scenes and landscapes) | Satisfaction level : 4.5/5

First of all, this is a last minute race entry. I only signed up a day before the closing date after it became apparent that I will be in town during the long President Day holiday weekend. That was originally allocated for Las Vegas trip but since we pulled-in to CNY, that makes it possible for me to take part. Was toying with the idea of Lost Dutchmen and this IMA Arizona… But decided on this in view of an easier route and more readily accessible drive to the pick-up point.

Woke up at 4am on race day, took some quick bites, then drove to pick-up point at Westgate @ Glendale. Boarded the Full Marathon school bus and took us !30mins to reach Buckeye, Verrado. Managed to catch some naps during the bus trip. We were promised a warm preparation @ starting point and was not disappointed. The Verrado Tower Center  was opened to us for use to keep warm while waiting for the 7am start. Managed to make full use of the toilet 3 times before walking to the start point with 5mins to spare !  Alas, and I forgot to turn on my Garmin watch until during the count-down.. That explains why I missed ~first 900m of the race tracking. The race took us through some nice neighborhood @ Verrado, I would say some of them are luxurious. The first 7 miles or so were through Goodyear, wide open space, nothing much to savor. Once we hit Pebble Creek, we were greeted by residents who enthusiastically waited to greet the runners.. Some even said “ Thank you for running”.. Love the Pebble Creek area with its multiple golf courses and serene neighborhood. Things were doing OK then and I was able to run without much problem, though I am always worried of the return of the dreaded cramps.

I hit the half 21km @ 2:00 flat, a PB for my Full run. But things did not go well after that. My left knees started to feel sharp pain. After a few KMs, my right knee to feel one kind. I decided to take it easy and did some jog-walk-run after that. I am trying to avoid aggravating or cause any injury as my next run is 2 weeks away !  Did some photo taking with my iPhone along the route. Target was 4:15, and soon the 4:15 and 4:30 pacers passed me. The next target was to end the race with ~4:45. I did almost just that with a 4:45. The last 101-12km was running under the hot sun, so the bandana face mask came in handy to protect my neck.

Overall, a very scenic race, very well organized with lots and lots of drinks. Volunteers were superb – better than Arizona RnR, we do have cyclists who frequently ride past to ensure runners are in good shape. The mile by mile marker was a blessing as I used that to gauge my speed. Started with ~9mins/mile, then slowed to 10-10:30 before ending the last few miles with ~13mins/mile !

Now, some rest and a busy week to taper into my 3^rd and last full (for now) @ Phoenix Marathon @ Mesa.

At the start point in Verrado. Race starts at 7am.

3mins before start. Alas, I was slow in starting up my Garmin.Missed around 900m of tracking

25th mile marker

22nd mile marker

Finish point @ Glendale

Towards the finish point

University of Phoenix Stadium

The Monster Hill - our own version of Heartbreak Hill

Hot and lonely towards the 25th km !!

Medals

Combo picture of my run - didn't buy. 1 CD of all pictures cist $49.99.

Results published

A lost-my-way intervals ! What a 2/14 to remember....

2/14 - this was supposed to be a short run before coming home for dinner.. The cold and chilly weather has not been favorable for runs but I still need to prepare for my up-coming 2 FMs.. So I head to the Thude Park @ 6.10pm.. The sun has set @ 5.45pm during winter time..
I had wanted to do a short 5km interval, the usual Galveston-Dobson-Ray-Price 1 square loop.. Well, I ended up almost double the distance !! I was a lost-my-way intervals.
The 16deg C cold + strong chilly wind + dusk + hunger must have caused the hallucination.. I was too focused on my intervals and lost track of the number of roads I crossed.  I was doing great at 5:50 > 4:40 intervals at 1km each. When I hit into Warner Road, I realized I had taken the wrong route, and it was getting colder and almost dark.. Panic set-in. So instead of trying to take new routes, I decided to run back the same route and found my way to Dobson, and then Galveston.. I could feel my cold sweat broken out.. Pheww.. Else would have been dangerous with the temp dropping and me sweating away, a pneumonia risk !
Great run nonetheless.. avg ~5:50 > ~4:40 pace @ 1 min intervals..
I am now a masked runner - wearing a bandana to protect my neck and pulled up half way to cover my face in order to filter the cold air :-)

No more run for the next 2 days.. I hope I am ready for the IMA Arizona Marathon.. No cramps please, fingers crossed !!!!

The route..

Itching for marathons ! 2 in 3 weeks !!

So my itching legs wanted to run, and my itchy fingers went ahead and register for another run next week !  So my next 2 full marathons (6th and 7th) will be :

17 Feb (Sun) - IMS Arizona Marathon at Glendale area
2 Mar (Sun) - Phoenix Marathon

I must be getting nuts !

IMS Marathon Course Map & Eleveation Map

Phoenix Marathon Course Map

Phoenix Marathon Elevation Map

Week 2 @ Chandler - Running has been hard to come by..

It's been almost 2 weeks since I arrived Chandler.. Not much opportunity for a workout due to work and sun-sets early during winter @ 5.45pm. Really need to make full use of the gym at night. Weekends is reserved for jalan2.

Week 1 - zero mileage, ended with the Arizona Rock n Roll 42k
Week 2 - 5km recovery run on Tuesday.. That's all :(
Week 3 - I must ramp up my training !!

My next race - supposedly the 2/2 Arizona Road Runners Desert Classic @ Surprise, 1 hr from here. Still in 2 minds if I should run as i just completed my run last week.. Also, I am really itching for the Lost Dutchman on 2/17.. The next one will be Phoenix Marathon on 3/2..

Went to Sedona and Flagstaff over the weekend (1/26-1/27).. Really a superb place to have a run -rave run to be exact.. Too bad it was drizzling the whole day and on Sunday mostly, so didn't have a chance to do any run. Sedona Marathon will be on 2/2.. Should be an exciting route with the roller coaster run..

RW : Runners and Blood Clots: What You Need to Know

I thought this is a great source of information especially the risk of DVT.. Smething one may not think much about..

Source : http://www.runnersworld.com/health/runners-and-blood-clots-what-you-need-know?cm_mmc=Facebook-_-RunnersWorld-_-Content-Blog-_-BloodClots

 

Athletes may be at a greater risk for developing blood clots than the rest of the population. Here's how to protect yourself and spot symptoms.

By

Jenny Hadfield

Published

January 17, 2013

I just heard that you developed two blood clots in three months! How is it possible for a person like you, who is fit and healthy, to develop clots? —My family and friends.
"Listen to your body."
I’ve heard it a thousand times and have written it just as many. Little did I know those four words would save my life.
I was flying home from Munich last fall. I was in Europe for a site visit for our upcoming Danube River Marathon Adventure and had quite the expedition to arrive home. It included a two-hour cab ride and a two-hour flight, followed by a 10-hour flight to ORD. Needless to say, it was a lot of sitting and a lot of time in the air—but not something that was new for me.
About halfway through the flight, my calf started aching like it was going to go full throttle into one of those nasty charley horses. It never seized, but it continued to ache. A little voice whispered, “It is a blood clot,” but I thought to myself, “Not me! I’m an athlete who’s healthy and fit. I just finished running Rim to Rim and the Inca Trail Marathon!”
Fast forward one week later. I am still walking around with a dull ache in my calf, and I know in my gut and my head it just may be a blood clot. It didn’t feel like an injury because it didn’t respond to rest, flexibility, or ice. It remained a dull ache that felt like it would seize at any moment.
I connected with my doc and she immediately sent me to get a Doppler ultrasound to rule out a clot. After 60 minutes of ultrasound searching, the technician found a small but deep blood clot. Thank goodness she had tenacity, as the first technician was ready to call it day after about five minutes.
I was put on a round of aspirin, sentenced to wearing really ugly compression hose for two weeks, and allowed to run at easy efforts for a month.
I went on living my life, traveling, taking my aspirin like a good patient, moving more, and sitting less. Until late-December, when after flying home on a four-hour flight from California, the calf pain returned. This time, it was more intense and a little higher in my calf. My gut told me it was another clot, and this time I reached out to my doc sooner and listened more quickly.
After a trip to the ER, it was official. I had a second clot, and this time it was larger and more significant. The risk is that the clot would travel to my lung (pulmonary embolism), a condition that can quickly turn fatal. I have a friend who raced an Ironman this fall and had the very same symptoms, and by the time he got the diagnosis, he had developed two clots—one in either lung. Fortunately, he’s doing well and recovering.
So, I went on three rounds of injectable blood thinners and pill-form thinners to prevent further clotting and reduce the coagulation factor in my blood.
I’ll spare you all the drama (more ugly hose, fear, and a few tears), but I’m sharing this with you because I never thought it could happen to me, an athlete. I moved all the time, ate well, and was in good health.
How could I develop two blood clots in such a short period of time?
Good question! I’ve been analyzing the heck out of this for weeks, and there are several circumstances that increase the risk factors for athletes developing blood clots. What confused me the most was I travel for a living. I’ve been all over the world—so why now? Please keep in mind, this relates to my health and it may not be true for you. The intent is not to scare, but to inform.

• Inactivity. I sat for a prolonged period of time. Immobility is on the top of the list for risky behaviors for clotting. In total I sat for over 14 hours with very little movement on my way home. I usually get up on flights every one to two hours and walk around, but I fell asleep for hours this time and didn’t move as much. I also forgot to wear my compression socks as I normally would.
• Dehydration. It decreases the plasma in our blood and increases the viscosity, making it thicker. I confess I enjoyed the free wine aboard the riverboat and was likely quite dehydrated on my journey home. In general, most endurance athletes likely walk around in a mildly dehydrated state due to training and racing.
• Fitness. With fitness, our body increases the red blood count and oxygen-carrying capacity, which can increase the thickness of the blood.
• Medications. I was in a state of hyperthyroidism due to over-medication. Short story is I made some serious diet changes upon finding out I wasn’t hypothyroid (gluten-free/Paleo-ish), and in that time I went from being hypo- to hyperthyroid.  That can increase the coagulation factor in the blood.
• Genes. Finally, it could be that I carry a genetic trait that lends itself to the development of blood clots. That doesn’t seem likely, as at 45 years old this is the first time this has happened. My money is on the Perfect Storm theory, as I had a host of variables that all came together at the same time to create the first clot. At that point, I was at risk for developing another in the same leg. But I’m not House. I’m not a doctor and I don’t play one on TV. I’ll let the doctors continue to search for the whys.

The key is to be aware as you train, travel, and race. Airhealth.org says that about 85% of air travel thrombosis victims are athletic, endurance athletes like marathoners. They also cite the following athlete risk factors for air travel:

• Low heart rates and blood pressures
• Bruises or fatigued, sore muscles (i.e. post race)
• 82% are under the age of 60
• Altitude can increase coagulation factors

Be Aware of the Signs and Symptoms During or a Few Days After Flight (or Long Drive)

• Often feels like a muscle cramp that doesn’t let up in time
• Can feel worse when standing or walking
• Swelling in one leg (versus both as is normal in flight or driving)
• Bruise or tenderness in lower leg or behind the knee
• The area is warm to the touch (this wasn’t the case for me)

More serious Signs and Symptoms

• Unexplained, sudden shortness of breath
• Rapid breathing
• Cramp in your side or chest, painful breathing (my friend said it felt like back pain)
• Chest pain radiating to the shoulder
• Fever
• Coughing up blood
• Feeling lightheaded and dizzy or fainting

I was lucky because I knew in my gut it was likely a clot, but had I been coming home from a race like my friend, I might have blown it off for a calf strain. In some cases, your doctor may miss it as well. Be informed, listen to your body, and know the signs and symptoms. If these symptoms line up with your condition, insist on an ultrasound.
Prevention Strategies
How can we can help prevent blood clots on planes, trains, and automobiles?

• Perform leg extensions every 15 minutes while seated.
• Get up and out and move around every one to two hours.
• Hydrate with an electrolytic beverage (tomato juice, sports drink) versus water and avoid alcohol – read why here
• Be aware of your medications and the risks, and you and your family’s health history
• Graduated compression socks can reduce edema and risks of developing clots. Talk to your doctor before wearing as they are not recommended for people with circulation problems caused by arterial insufficiency.

To learn more about DVT (deep vein thrombosis) visit http://www.preventdvt.org/.
I’m going to write it again because it is so important – listen to your body, know your body, and be mindful as you travel through life. It something doesn’t feel right, get it checked out.
Happy Trails.