Back to Florida for Christmas

Our Annual trek back to florida is here again. We are excited to go home and I am hopeful that the hip pain I am experiencing, will ease. I have decided to run in a 10k while I m home, it is a race that I have done before and came in 3rd in my age division way back when. I also asked a friend to run it with me. I was hoping for cool weather and a fun run. I got 1.5 of that, the weather was cool in the early morning, it warmed up as the sun came up. I also had my two girls with me, which does not happen much in Malaysia, mostly because races begin so early in the morning. Races in the US usually begin at 7:00am, so the girls could come and watch.

The pain I was experiencing did not go away, and I woke the morning of the race, very sore. I decided that I would run anyway and walk when necessary. I love the race route, over Clearwater bridge, through the little oceanside town just over the bridge...its just a really nice run, for a cause that is very near and dear to my heart.

I walked a good portion of the race because of the pain, I did finish, and in under 1 hour, which historically is very poor for me...I think I have a rather serious physical problem, i don't think this is a muscle issue any longer. when i return to Penang i will need to go back to my doctor and see what is going on. Loyal readers, thanks for reading! Run Happy!

Happy New Year! Looking forward to a better 2014!

Hello, not that 2013 was necessarily BAD...it was just not my best year of running, it was a great year in many other aspects. As this is my running blog, I have to say, for a runner....not a god year. It was the year of the Great Wall, Sydney and New Zealand. It was a year that I really missed running wit the group of running friends I have come to enjoy. I missed SCKL, I missed Penang Bridge, I missed the Penang Round Island relay...so for everything I did have a chance to do this year, those are some things i missed. With our Return home date sometime in July or August, There will not be time to do those things again. sad face.
So we are rounding out our 3 Christmas journey home (US home), which brings us back to St. Pete, Florida, which is a great city to run in....I mean look at this.

Getting to run past that in perfect 60 degree Fahrenheit weather, its just the best. It also brings us to Roxanne's dads place in Lake Alfred, Florida, another great spot to get in a run. Then to Roxanne's moms place in Lakeland, Florida where I can hit Lake Hollingsworth, also a fantastic venue to run at. finally we round our trip out at my parent's place in Lake Worth, Florida. A bit warmer, but still got in some runs, with a day left to go, maybe one more to start 2014 off right.

Most of the time when I come home the racing season is on hiatus for the holidays, and there are events before we get here and then after we leave. This year, one of my favorite races, The "Say no to drugs" 10k, was going on on the 21st December. I was able to get ahold of a fiend of mine, Tony , and asked if he would like to run. Tony is someone i have known for a long time, and to watch him become the man he has is a very proud thing for me. Tony's story is one of challenge and success, and he is one of those people that I gain strength from. The chance to run a race with him is awesome.
As things often go however, at the race start we could not connect. along the way I would wait for him (and allow my hip to get a rest). as it was we finished not too far apart. A great time made better because my lovely wife and daughter could actually watch me run!!

So thank you Tony for leaving me with one last great memory from 2013. this will be a good one!

Finally as this FLrunner closes 2013, I wanted to say thank you to all the friends i have made in Penang and the surrounding areas of Malaysia. It has been a fantastic 3 years, you all have given me some great memories, I am proud to call you friend, I will miss you all dearly. Although we still have 8 months till our departure from Penang permanently. I can say that with as much pain as I have been in I am not sure how involved in regular events I will be. I made this video, more for me, but also as a thank you to all of you.

Thank you to my loyal readers, you are few but strong. I appreciate your support, see you in 2014 with some new stories, less pain and a more motivated running outlook. RUN HAPPY!

Wrapping up another year.

As 2013 comes to a close, I look back on another year. This was a very "light" running year for me, with lots of travel and some issues with hip pain and injury.
After returning from our holiday in the US, and running in a local event in Boca Raton, Florida, my racing schedule was limited to say the least. The hip really began to bother me, and we had scheduled a series of holidays to coincide with Brenna's school holidays.
I was however able to join some friends for the Brooks 1/2 Marathon in Kuala Lumpur. in March, 2013. I did the 10k, and ran poorly, this was the beginning of the hip getting sore. My performance was poor, and the heat and the pain were a problem, but it was fun seeing a new area of Malaysia that I had not been to before, it was a race I had not done before. so it was a really good time.
Next was our first trip to China to join Brenna for a class choral trip for a music conferance in Beijing. Being able to run past The Forbidden City and Tienanmen Square was amazing. The weather was cool, the pollution was pretty bad, but it was unforgettable and another continent I have run on that I could not have without being blessed with this opportunity.
Next was New Zealand in April 2013. Another amazing vacation, and a chance to run in another place I would never have had the chance to without this opportunity to live in this corner of the planet. Iran a few times in Christchurch, Queenstown, Franz Joseph and Te Anau, of all, Franz Joseph was AMAZING. to run surrounded by that amazing scenery, the cool weather. just incredible. I have to say though of all the places that I have run this year, New Zealand has been the best hands down. Im thinking that 2014 might find me in New Zealand racing.
May 2013 was perhaps the greatest racing experience I ever had in my running life. A "bucket list" moment. The Great Wall Marathon in Beijing. It was held at the Huangyaguan Pass section of the wall and was an amazing experience. Amazingly difficult, Amazingly picturesque, just amazing. This was a race where I truly did not care about timing. I wanted to finish and that is what I did. This is one that I will always have fond memories of...would I do it again...No.
June of 2013, my return to Singapore. The Sundown running event has become a tradition for me know. I enjoy Singapore, its a well run event and its good to establish a tradition. This was again a 10k. I ran, ok. Had a great time being in Singapore, and will be back again in 2014.
July 2013 found us again returning to the US for a holiday. I did run, training only, there are limited if any running events held in Florida during the summer months due to the heat.
August 2013, Penang Eco night run. a tradition for this florida runner, if you can call two years running a tradition. A good local run, tough uphill course, at night so there is no scenery. Just a really well done local race that I have enjoyed running. I will miss this one next year, as we will be leaving penang in July of 2014.
September of 2013, Sydney Blackmores Running Festival, Sydney NSW. Fantastic time! Great City race, well run, fantastic route. If I had been better trained for a race of this distance I am sure i could have PR'd this race and that is not me being arrogant. It is a great course for a PR, generally flat, good downhill sections, some uphill parts but nothing that will tax the body. The fan support is awesome and it is a race I would do again. I will not have that chance though as next year in September we will be back in St Pete. Starting across the bridge, and finishing at the opera house, undertrained and under 2 hours, Unforgettable!
Closed out the year with another tradition, the KRI 10k in Ipoh. I enjoyed this race last year and enjoyed it this year. Beautiful venue, nice route, good friends, two years in a row. Crappy finish time this year 54-56:00 somewhere in there. last year it was 48:00 which I felt sucked, so you can see how my timing has shifted . So that wraps it up for 2013
Looking back I have figured out what happened to make this a bad year when 2012 following the accident was so much better. I stopped doing my core workouts, and just ran. I have figured out that I can no longer do that. I have to cross-train. It might be age, it might be conditions, it is more likely having only been fully recovered for a major injury for a little over 1 and a half years. the doctor cleared me to run in February of 2012. recently I have gone to running every other day or every third day and going to the gym on the days I don't run, ridding the spinning bike, working on the elliptical, and doing my plyometric and weight work, seems to have helped. I have a 10k in the US when we are home, a race I have done in the past. that i am looking forward to, hopefully I will run well.
Thank you loyal reader for another great year, the posts have been sparse and a bit negative at times, thanks for hanging in there with me on this journey. We will be headed back to Florida for Christmas and New Years. When we return we will have 6 months or so before the home we have known for the last 3 years will be a memory (unless Roxanne's company sends us back). I have so many people to thank for so very much.. It will not be easy to repay such kindness, I will do my best in the coming months, to do that.  Loyal reader, thanks, and Run Happy!

Brooks KRI annual run 2013, Ipoh Malaysia

As our time here in malaysia winds down I am finding myself doing "lasts", not "firsts". The KRI annual run was a first for me in 2012. It was a fun race and there were a lot of the I-run group there from Penang. This years race was a bit different, there was less of the I-run group but because of that I got a chance to talk to some of the group I have not gotten to know that well. This event was held at "The Haven" an really nice eco resort in Ipoh, Malaysia, the surrounding area is also very picturesque and one of the lesser developed areas of Malaysia, so there are still traditional buildings and architecture, spectacular scenery. The route seemed well planned, a fairly direct "out and back" with some challenging elevation (placed at the end of the route, NICE!) however there were turn offs from the route and that is where some problems occurred. I personally saw a few runners "cut" at least two of the turn offs, BOOO! Now look, Im not a top finisher, never have been, never will be and lately I have been been really suffering with soreness and pain, so I don't care if your "deviation" gained you time, maybe it got you to the podium...Personally, I would rather start at the appropriate spot, run the given course and finish at the appropriate spot, and come in last, than "place" in a race knowing I cheated...thats just me though. I think, if you cheat, even if you don't realize you did (yeah...right) have the honor and decency to bow out. Like my Hockey coach always said, "winners never cheat and cheaters never win"....unless you give out trophies to the top 10 finishers. So that brings me to another issue, I mean no offense, for this race as in others there were trophies given to the top 10 finishers in each age group, and there were at least 4 age groups for both men and women. Personally, I think if you get a finisher medal, and a T-shirt you should be happy to allow the top three finishers to be recognized with a larger prize, otherwise it really discounts winning, doesn't it? Part of competition is to work to be the best, If I were to get a trophy for coming in 10th, what would my goal be for my next race...5th?? I think when you recognize 1st, 2nd and 3rd place, you increase the competitive element of the race. Here is why I have that opinion, lets say I train well, run a good race and come in the top 15 overall, the race recognizes the top 3 finishers in each age group, but because of the competition i miss a top prize overall and in my age group, but barely....the next race I may work harder to hit that top spot. If the race does the top 10 spots in each division, I now come in 5th in my division, what is my incentive for the next race?? I got a trophy, so why train any harder?? I recall coming in 2nd place in a competitive event, and calling it "kissing your sister".... I have never found peace with the philosophy of "everyone wins", the all inclusive nature of competition...I think it makes us soft and takes away from the true spirit of the event. I always knew entering a race what the time would be to podium, 10K mid 30 min...1/2 marathon sub 1:20....I ran a 43:00 10k before leaving florida, was thrilled, and for that race, no medal, no trophy, just the joy of the run, I cam in 59th overall and 8th in my division (40-45). That was a sub 7 min mile pace and still not in the top 50....something to work for...oh yeah! Ok, despite all of that I have pride for those that did get trophies and ran well. I don't want it to seem like I am "sour grapes", I was no where need the top 20 in my division, much less the top 10. Now, at this stage, while I continue to deal with getting my right leg back to normal after my accident...I am happy that I can run, enjoy time with friends, and the scenery of some of the most beautiful places on the planet. Overall for me, this was a great race, i loved it and will sadly miss it when we return to the US. I would suggest to some of the organizers though, having been a part of the planning committee for some races back in the states, the most important element of your event, after the participants...no, i take that back, even before the participants are your volunteers, so maybe, forget giving out 80+ trophies, and bring in more marshals and race staff. I had a race director tell me once, "Volunteers are the most important cog in your event wheel, and you would always rather have too many than too few." Loyal reader, thanks for the support, RUN HAPPY!

Blackmores Sydney Running Festival, Sydney NSW.

September 22, 2013, I was met with bright sunshine, clear blue skies and cool temps. This is why I love to travel outside of Malaysia from time to time, to escape the heat and humidity, run in better atmospheric conditions, (Malaysia at times during the year does have difficulty with acrid smoke haze from the "slash and burn" palm oil farming that takes place across southeast asia) and have a chance to run in places I will never have the chance to run in again. This is my second trip to Australia for a run, this time I was solo, the last time Rox and Brenna came with. I had not trained well prior to this race, I have been dealing with some hip pain (not the joint/bone), and Rox had been spending every other week in Singapore, so getting up early to run was not possible during the weeks that she was away. training here in full sun and 80 degree temps is not fun, and after getting Brenna on the bus its 7:30ish, so the sun is up full and its HOT! I am however Brenna's dad first, and I like that just fine!
So I booked a Singapore airlines flight (love flying with them!) and found a hotel within walking distance of the race finish, and also within walking distance of Circular Quay, which is a really nice waterfront dinning and shopping area in Sydney.
I got in very early on Saturday the 21st, got to the hotel, and was able to check in right away, so I have to highly recommend the Sofitel Wentworth, a fantastic hotel, close to everything. So I settled in, connected to the wifi and found the best route to the Town Hall, where the packet collection was. I registered for both the 1/2 Marathon and the 10KM runs, thinking that if I really did not feel up to snuff, I would take on the 10KM instead of the 1/2. After much thought and convincing by my beautiful bride and finding out the finish for the 1/2 was at the opera house, it was a no brainer.

So packet collection was quick and easy, I even bought some ASICS gear at the expo, they were the title sponsor so all the commemorative clothing was done by them. It was an easy walk down to the Ton hall, and i found some 7-11 type shops to grab some water, yogurt and a bananna for breakfast. While at the expo, the next mission was to find out the best way to get to the start line, which was at Milson's Point, just over the bridge from where I was staying. The general opinion was to "take the train"! the next mission was to find out how to do that, the woman I spoke to who was very helpful told me the station to leave from and the time to catch it. The volunteers for this event were AWESOME! I will get to that more later. I headed back to the hotel, on the way back, I ran into the statue of Islay, Queen Victoria's Dog, who talks...oh yeah...talking dog!

Getting back to the hotel, I asked the concierge about the train and the location of the stations the woman from the expo suggested, I found the St James station is a quick walk, ticketing was easy and inexpensive. I had my plan set for the morning. the next step was finding some FOOD!
on the way back I saw a few places, my best lunch option though was the little "pieman" (not sure if its called that) place across the street from the hotel. dinner was a different story, I had gotten some info on a little italian place not far from the hotel, so after a short walk, discovered that it was packed...other options...on the way back toward the hotel, I found .....

This place was great, fresh ingredients, just a good pre race meal. 

Race day 4:30am Sunday 22nd September. 

I had to catch the train at 5:15, figured it might be crowded (I was right) so I wanted to get there a bit early, and with a 15 min or so walk, I did not want to run into trouble.   I tend to be anxious normally, on a race day it actually increases by a factor of 100. The train was packed, I mean Manhattan rush hour packed. To the venue, turned in my bag to bag collection, then tried to keep warm, it was chilly.

The race began right on time with three different corrals, eventually we all just mixed in to one mass of humanity for the start. I started well and found that due to the cooler weather I was able to maintain a good pace...the view across the harbor bridge was really nice, I just have a tough time during a race stopping to take pictures. I ran really well up until about 9-10 miles and then the pain and cramping began, so the last 3-4 miles were a walk a bit, run a bit. 

This is a great course, lots of down hill sections, mostly flat, Tons of supporters and volunteers, everyone cheering or playing music. I really gotta say, If you want a great race, make sure you have great volunteers, This race had Awesome volunteers, from packet collection to pre race, to in race, to post race. They were all smiling and helpful, standing ovation for all involved in this race! As great a course as it was, i was disappointed because i had not trained properly for this, i really feel like I could have PR'd this race, as it was, I ran a 1:59:12, the race timing had me at 2:01:01...

Now I have to say, for someone who did not run longer than 8 miles over the last 4-5 months, 2:01:01 is not too bad...

Its called a sideWALK!

Ok, I would never purposefully down Penang, it is a great place to live and overall has more positives than negatives, that being said I have got to get this off my chest.
I run one of two routes in the morning...For the folks in the states or elsewhere this will make no sense but you can Google earth it if you want. The most often used route is the Straits Quay route, secondary to that is the Botanical Garden...i have not run the secondary for some time...mostly because i have massage clients in the morning and don't have time to lolly-gag, and running in the botanical Garden is made for lolly-gag in the best way. Most of the SQ route is well paved and eventually turns off into a neighborhood with really good sidewalks and very little traffic...except for the traffic that is ON the sidewalk.Yes the sidewalks in Penang are like the Long Island Expressway at rush hour...I have discovered that there really is no respect from a portion of the motor-able public...They really feel like "If its paved, then it can be driven on!"
 last week I ran 6 days of those 6 days 4 of them I had to doge motor bikes either coming at me or from behind on the sidewalk...WHAT THE FREAKING HELL!!!
I mean are you really that lazy that you have to drive your motorbike on the sidewalk because the turn around that would bring you onto my side of the road is 50 feet...yes 50 F'ING FEET away...and then give me a dirty look...I imagine the dirty look is because your motor bike riding, lazy, cant drive on the road fifty foot, cigarette smoking ASS...has no clue why someone would interfere with your convenience by actually doing something healthy, on the SIDEWALK!!! Its bad enough I feel like I have a target on me if i run anywhere near the road...now running on the sidwalk is like playing a real life game of FROGGER!
I am here to help though...They are called side-WALKS...In most of the modern world they are for people WALKING, that would be why "Walk" is part of the word...Although running is not walking...it a whole HELL of a lot closer than riding a GD motor bike you lazy...ok, i need to calm down, because as loud as a scream and as much as I complain...it wont change. I can only hope that at some point I don't become...well...Sidewalk-kill....I look forward to returning to the US, where my biggest worry running on the sidewalk was a big pile of dog poo...Penang motor bike sidewalk riders, you win this round...Being run over by a motor bike on the sidewalk, beats stepping in Dog S**t on the sidewalk any day...Well done, well done indeed! Run Happy

Singapore Sundown 10k.

Well this years Sundown was going to be my second race of the year...I really like this race...not because last years I got stalked and fished...that was not at all fun...I mean who does that at a marathon?! Anyway, I decided that until Sydney in September I will be doing 10k only races...it was always my best distance and at this time 1/2 marathons, in the heat and humidity, only serve to frustrate.
I also love any time I get to stay in Singapore, its a great city to get some down time in. This race has always been held in the same general area, this year though it used an epic venue. The F1 track. Last year I did a 10k with the Tri-factor series at this same venue and actually ran a really good time...it has been a steep downhill since then. I have toned down the competitive-ness that is me, and have continued to accept high 8, low 9 min mile times. I was really hoping this would be better than my recent 10k showing...it was not, but based on my overall and age group placing...it does not look as though it was that great for anyone...the heat and humidity plays a part in that I am sure.
This is a nice course generally, it passes by the majority of the Singapore landmarks, which generally are lit up at night. It is a flat course and tends to be well managed...although this time i saw a few transition areas where there was a different route for the 1/2 marathon folks, where people got off track and had to backtrack...At a night race you really need experienced and attentive marshals at the transition areas, especially if you are running a dual distance race. I would never down volunteers though especially for a race that begins at 1:00am...they do the best they can and in their defense they did provide instruction...they just need to increase the volume, runners tend to tune out, and focus on breathing and pace, well this runner does anyway...I was not happy with my finish time, despite the face that my splits were closer to even (we all hope for negative but...).
The marathon folks also offered a really cool interactive page that made me feel a bit better.

So second race of the year in the books...now I look forward to Standard Chartered Kuala Lumpur in June, and Sydney in September. Run Happy Loyal reader.