Goodbye 2012 ...... Welcome 2013!!!!!

2012 will soon be a history but what a year it was. I turned 70 but felt younger and stronger since I started running when I was 65.

It's a year I ran six marathons (streak of 9), two half and two 10k. It's a year I ran 1181 miles. It's also a year that I realized and accepted that 70 is not a new 65 or even 69.

After the Long Beach Marathon and 3 months of soul searching, I decided to continue running at a pace that will be most comfortable to me. No more running hurt and crossing the finish line in a verge of asthma episode. No more PR & podium finish. Will stay active running, jogging, walking and working out at the "Y" to make 75 looking great.

Holiday Half Marathon - LA Fairplex

After taking it easy since Long Beach Marathon, I decided to comeback for an easy half mary run yesterday at the Pomona Fairplex.  As it turned out,  there was nothing easy except the consumption of ultra light beer at the end of the run.


Preparations for these race were:
1. Easy 6 to 7 miles  run at the San Gabriel River bike path;
2. 10k turkey trot run with my family;.
3. 15 minutes per day, 6 days per week at the Y spa..

.I thought,  I could finish the race nice and easy with such crappy training. My bad. To start with, there was nothing flat on the course except 2 miles inside the complex. Once the runners leave the complex, the challenge started.

I was sure my heart beat chart look like the above. I struggled from start to finish, but was able to cross the finish line without walking or stopping.  Without proper training, no such thing as nice and easy finish.

Still with smile at the finish line

Photo ops not complete without wife, Lucy

Bib:	4201
Name:	Arthur Laforteza
Gender:	M
Age:	70
Hometown:	Long Beach, CA

Overall:	1971 out of 4851
Men:	1394 out of 2494
M 70-99:	7 out of 17
Age/Grade:	58.32% Place: 619
Finish:	2:18:29 Pace: 10:34
Tag Time:	2:18:29
Gun Time:	2:19:09

Turkey Trot Fun Run ..... Long Beach

Running at the Turkey Trot event is a family tradition. It all started about five years ago with my son, Arturo. Last year, Amy and Drew(Arturo's wife and son) and son Aris joined the run. Today, the entire family were at the start line(except my wife).

After some serious thinking on whether to hang up my running shoes, I decided to continue running half marathons, 10k and maybe 3 marathons in 2013.

  

Long Beach Marathon ......... Last Stage of My Journey!!

Can't overcome the effect of being sick for 3 weeks. Too weak after 16 miles. Walked the last 10 miles to finish @ 5:56:49. Not what I planned to end My Journey but still happy and proud. Nine (9) marathons in one year is something I will always remember.

 

3 Weeks To Long Beach

Can't  get over my laziness. The focus, determination and ability to run hurt were all missing.  It's not because of burnout or lack of motivation.  Never been this healthy since I started the Journey. It's just that when on a long run, the first sign of tiredness or pain, I cut short my run. No more passion and worst, been looking forward for non- running days on my training schedule.

Just hoping that my woes got nothing to do with  being almost 71 years old.  Maybe need to slow down and have more fun.

Training Update:
                                       Weekly Total                     Longest Dist
Week 20 - 29                      29                                      10
Week 27 - 02                      27                                      10
Week 03 - 09                      30                                      10
Week 10 - 16                      30                                      11.3

 On Wednesday will be my last shot of a 15+ LSD. 
Good luck to me!

Long Beach ICB Marathon - Last Stage of My Journey

My Journey will end where it started ........ at the Long Beach ICB Marathon.   The event will be on October 7 and it will be my 9th marathon within 365.  Since last week, I been training at the beach walk which is part of the event route.  It's hot,  humid and no ocean breeze.

Training:
Week                                       Miles            Longest Run
August 13 - August 19              22                       9
August 20 - August 26              29                     10 miles

Training Goals
20 miles LSD
10K @ 57 minutes
Half @ 2h:10m

Finish Time Goal
4:42:00  or a PR

Proud to be an MM

My 1st DNS(Did Not Start).........

Got my 1st DNS(did not start). It's not my fault, though. Stage 9 of My Journey was moved to San Monica, CA. and just been notified 3 day ago. No time to make the travel arrangement , beside I am tired and unmotivated to run this stage of My Journey.

Will  concentrate my training for the Long Beach International Bank Marathon, the last stage of My Journey and try to set a new PR. A PR is a good motivation.

Venue was moved from Long beach to San Monica beach walk.

This morning did an LSD run at the original route(Long Beach).  Heat was unforgiving. No place to hide. After one loop, I quit(need 3 loops to complete a marathon).  

 

Distance: 9 miles

Time : 1:34:27

My Journey - Photo Update!!!!

Notes:
1. Ventura - Gradual downhill from start to finish ...... 5:05:40;  My 1st journey without walking but bothered  by plantar faciitis.

2. San Francisco - Most Challenging Course ............ 5:05:47; My 1st injury free journey.

3. Felt like, I got few more miles left on my wheels.

4. LSD of 13 miles tomorrow in preparation for Stage 9 of My Journey.

Summer Showdown - Stage 9 of My Journey

August 19, 2012

Come join us for the Summer Showdown!!!  We are starting earlier to beat the summer heat.  These are great low key, high quality events hosted by the awesome Rocket Racing Productions.

This is a low key event, with a limited number of participants accepted and participating (usually no more then 50 people). All the participants will have their results posted with their names and times. And FREE pictures for everyone posted on our Facebook page after the event! Pacers and crew are welcome at any time. There are numerous restrooms and water fountains along the course.

This race will be my LSD run in preparation for the Long Beach International Bank Marathon to be held on October 7.  

San Francisco Marathon Update:

Overall: 4820 out of 6440
M 70-99: 14 out of 28
Age/Grade: 55.56% 

Finish: 5:05:47 Pace: 11:40
Tag Time: 5:05:47
Gun Time: 6:08:27

The SFM distance was 26.5M, not 26.2M.   Used of alternate routes to control traffic might be the culprit.

Recovery Gone Bad:

Day after the SFM, I jogged/walked the street and trails of Walnut Creek. The streets and trails are very challenging(nasty uphill and downhill) that I hurt my hamstring, hip pointer and lower back. My wife had to help me get up of the bed and get in and out of the car.  It's only this morning  that I was able to run 2.5 miles but had to wear back support.

Henceforth :
 Regardless of how I feel after a marathon run, I will not do any recovery run for a week..  Just light workout at the Y, eat, drink and relax.

Goals:
1. Summer Showdown Marathon - August 19 ..... Easy run/walk to finish.
2. Long Beach International Bank - Oct 7 ........... To finish under 5 hrs.

San Francisco Marathon - Stage 8 of My Journey

My most satisfying run  not because of my finished time and the SFM challenging course, but for the first time I was injury free crossing the finish line.

Time: 5:05:40

My son Time: 3:57:00

For my effort, I received the Finisher Medal, Medal for doing the LA and San Francisco and a Hoodie for doing the 1st half, 2nd Half and Full in consecutive years.

Details to follow:

San Francisco Marathon - Last LSD!!!!!

Last Monday, I ran 15 miles, last LSD before the SFM. .  The run is to find out if I am fully recovered from my injuries and to test the SUPERfeet insole I bought from Sport Chalet.  The orthotic insole is too expensive that  I decided to test  the SUPERfeet.  The guy from Sport Chalet, who is a runner and physical therapist,  helped me find the correct insole.

RESULTS:
1. Except the pain/tightness on my right shoulder, I felt great.
2. Plantar Faciitis - the SUPERfeet insole is fantastic. No pain on my fascia and on my knees.
3. Blood  Pressure Before: 80/70;  HR: 59
4: Blood Pressure 1 hr After: 135/83: HR: 95

SFM GOALS:
1. SFM will be my 8th marathons within a year and will meet the Marathon Maniac requirement for silver membership.

2. Run the First Half in 2:15 - 2:20hrs
3. Run/jog/walk the 2nd Half and cross the finish line under 6 hrs.

San Gabriel River Pathway at 6:30 am. It's a favorite venue of cyclists.  The path is from the San Gabriel mountain to the Ocean at Seal Beach.

Not easy to take pictures while running.   

On target of my goal to finish the SFM First Half in 2:15 - 2:20hrs

End of the LSD.  Few feet from home and a mile from the Path..

San Francisco Marathon Training Update!!!!!

SFM will be the most challenging stage of my Journey and to survive it, I should be strong and free of all the pains that bothered me in my previous races.

I had a good training plan coming to this race (July 29), unfortunately, 2 injuries within 3 weeks didn't help.  LSD of 20 miles is now out(ran 11 miles a week ago and after the ran can't turned my head or raised my right arm above my head). Will do a 16 miles week before the race, though.

My Injuries (Playing racquetball) :
1. Sprained ankle ...... recovered
2. Bruised ribs ........... recovered
3. 1" cut on my chin ... healing
4. Neck and shoulder spasms ... on recovery
5. Dislocated jaw ....... still hurt and 9 images inconclusive(next step will be a visit to an specialist).
6. Plantar Faciitis ........ Cortisone shot on my right foot (felt good) and shoe filler for better arch support.
                                    The foot doctor wants to fit me with custom molded orthotics  but decided to try                                         shoe filler first(orthotics is expensive).

Recovery / Training Program:
1. Spa every morning after workout.
2. Treadmill with gradual increase of incline up to 12".
3. Run 3 times a week with a total distance of 20 miles
4. Next week will run 16 miles.
5. No more racquetball.

After the cortisone shot and a day before my second accident.

My Journey Update

On July 29 at the San Francisco Marathon Finish Line,  My Journey to the Marathon Maniacs silver membership ends. Eight marathons within 365 days can easily be the highlight of my running days and I am glad that I took the Journey.

But .......... after the SFM, there are still 69 days left before the year is up.  Why settle for an apple, if you can have an apple pie?  Just like those professional athletes who don't know when to quit,  I decided to continue  My Journey and added two(2) more events. Good Luck to me.

My Journey  as seen at the Finish Line.

Injuries Update:
1. Cramps - Under control..  Didn't bother me in my last ran.
2. Plantar Fasciitis - soak my feet in ice water after workout. Added 3/16" thick cushion in my shoes.
3. Bruised Ribs - still hurt when I sneeze or cough.
4. Will see doctor on June 28.  Will request for cortisone shots.
5. Graston Technique(GT) sessions next month for plantar fasciitis.

What's Next:
As far as running, don't know what I will be doing after My Journey.  One thing is sure though, I am FADING.

Ojai 2 Ocean Marathon ....... Stage 7 of My Journey Result

This event will be my 7 marathons since October 9, 2011(Long Beach International Bank Marathon).  I was reluctant to join it because the event is geared for young and stronger runners on a mission to set  PR and BQ. The free registration (HM AG 1st place last year) was hard to pass, though. Also,  I believe I can beat the time the course will be opened to traffic. Game plan was to be at Mile 25, 5 hrs from gun start.
 

My race day started at 3:00 am. Dressed up, had light breakfast and drove to the shuttle pick-up station. Took the first bus and arrived at the starting area in Ojai with plenty of time to spare before gun time.  It was dark  Race start was delayed by almost an hour and was worried that course will be opened to traffic as scheduled. 

Twenty minutes after the gun start, 700+ out of 810 runners were out of my sight and the trail from Ojai to Ventura was left to the motivated, brave and slow  runners like me. I enjoyed the scenic view and crossing the bridge. Got familiar with some of the runners and most specially to the sweeper (guy with cowbell).  The sweeper cheers and motivated runners with "looking good, good pace, you can do it".  His main duty though, was to make sure no runner  was left behind.  Saw him at least five times on the trail and responded to his cheers with " Still kicking".

At mile 13 my split time of 2:30:00 was on target but no allowance for rest or walking. Worst, my foot problems (Metatarsalgia - pain on the foot ball;  Plantar Fasciitis) started to bother me.  These problems forced me to walk a lot at the Orange County Marathon held last June 3. Started counted my strides, cycle of 100.  100 strides with more weight on my right foot, then switched to my left feet for the next cycle. It didn't ease the pain but it didn't get worst.  This method plus the gradual downhill  kept me running. Runners will pass me and once they switched to walk mode, I will pass them. It's a back and forth scenario and I got familiar with runners footsteps who are about to pass and back/behind of runners ahead of me.There was also stretch  of trail that  I didn't see anyone ahead.

When I entered the street portion of the course, Mile 21 to Mile 24, the service personnel were in position to remove the traffic barriers and cones. I took it as a personal challenge and kept on running, looking for runners to pace me or to pass. At  Mile 24, about 200 feet ahead of me was a familiar back/behind.  She is young and pretty( finally saw her face at the post race area).  Caught up and paced with her till we reached  Mile 25 where she was met by her cheerleader friends to cheers and motivate her.  She waved them off. Also, I sensed that she need her space so I turned on my after burner and took off. Mile 25 to the Finish was the beach front trail/pathway/promenade lane.  Have to share the lane with the public(tourists, dog walkers, cyclists, trikes, beach bums, surfers,etc), but they were nice and kept out of the way.

Another familiar runner. Almost caught up with her at the finish line

Made it! The oldest 2012 O2O Marathon runner.

Photo Update - 06/11/2012

The Bridge

The Finish Line

The other Activities.

See you Next Year

Ojai to Ocean Marathon ..... Stage 7 of My Journey

The 2nd Annual Ojai 2 Ocean Marathon and Half Marathon takes place on Sunday, June 3, 2012. Starting in beautiful Ojai near Nordhoff High School, the marathon course begins at 700 ft. altitude and gradually descends to sea-level finishing near the historic Ventura Pier. Lot of beautiful mountain and ocean scenery. The course is a fast, USATF certified Boston Marathon Qualifier.

 Ojai is a vibrant place with so much natural beauty that it gained fame decades ago when the area was photographed to represent Shangri-La in the 1939 movie, The Lost Horizon.

 

Finish Line in Ventura City,  half mile from this Wooden Pier

Training:

So far, I only logged 47 miles since the OC Marathon(May 6).  My LSD was a back to back 10 miles.  Also, I was able to squeeze 8 miles of rolling hills ran while bonding with grandchildren at Walnut Creek.  The nasty uphill and downhill will surely help me on the June 3 race.  

Ice water foot bath after workout,  ice pack on my knees and 20 minutes spa after workout are some of the stuff I been subjecting my body to keep it loose and ready for my next Journey.

 

OC Marathon .... Stage 6 of My Journey... Result

Race day started at 3:30 am when the alarm clock woke me up.  Everything been ready before I went to bed so by 4:00 am, my wife and I were on 405S freeway heading towards OC Fair, Costa Mesa.  Arrived at the OC fair parking lot by 5:00 am, grabbed my breakfast bag(cereal and banana), hydration belt, told my wife to lock the car and go back to sleep.

A shuttle bus took runners to Newport Beach Fashion Island where the race started. The OC marathon passes through 4 cities( Newport Beach, Irvine, Santa Ana and Costa Mesa).  Went to my assigned coral and stayed behind  the 5 hr Pacer.  The race started at around 6:00 am, 30 minutes late. I ran with my group until the HM runners caught up with us.  Got carried away by the fast HM runners that I caught up with the 4:55 hr pacer. Ran with my new group up to Mile13 where I had to stop to check what causing the pain at the bottom of my right foot( point #9 ........ no wonder my shoulder also hurt, tight and as if I was carrying 10 kilos sack of rice. The wonder of Internet ..... instant expert). 





At first, I thought the cushion of my Brooks Pure Flow shoes moved and causing the pressure.  The cushion was in placed but the point where it hurt was swollen, same also on my left foot.  Blisters , one of the  dreaded runner injuries came to mind. Sprayed the areas with "Kool N Fit Sport conditioning Fluid".  Resumed running and was able to catch the 4:55 pacer,  stayed with the group up to Mile 19  where I had to stop again to check and spray my foot.  No skin breakout but the pain was getting intense. and started to limp.  I was already on a  walk mode when the 5 hr pacer caught up with me. Pride and stubbornness took over me and I kept up with them up to Mile 22 where pain and poor stability have taken control.

Walked for 3.5 miles where  the 5:10 hr pacer passed me, but as a consolation to my bruise ego, I passed a 4:10 hr pacer who I think  also got injured. Kudos to him though for carrying the pacer banner up to the finish line.

During the 3.5 miles walked, my body got used to the pain and I was able to adjust the landing of my foot and strides that I was able to jog the last .75 mile.  Crossed the finish line fresh and with smile. 

Split Times:
5Km:      34:40     Pace: 11:10
10Km:    1:10:18  Pace: 11:19
7.5 Mi:    1:2557  Pace: 11:28
 Half:       2:29:17 Pace:11:24
20 Mi:     3:48:14 Pace:11:28
26.2 Mi:  5:14:07 Pace:11:59

Your OK if you can smile and look fresh after 26.2 miles

OC Marathon - Stage 6 of My Journey ..... Expo

May 4 ... First day of the OCM expo at the Fairground.  The door to the expo was just opened when I arrived. The line to get in was too long , fortunately, the full marathon registrants were allowed to cut in. Got my  swag/bib and shirt in 3 minutes.  Plenty of time to browse  around (wifey had to join the line and took her 30 minutes to get in). 

Good Luck to me and all the OCM runners !

What's In at  the expo?

For Cramp & Pain

Coconut water

 

 

5 Hour Energy

A guy thought I was a fast runner because of the low bib #.  Told him that I got the number because of my age. Actually, members of the Legacy Club were assigned low bib #.

My Journey Status

Stage 6 - May 6 ....... OC Marathon

Training is going good. Logged 78 miles since LA Marathon. Longest LSD - 15 miles.  Will run an 18 to 20 LSD before taper week.  Knees and calves getting stronger. Sooo lazy..... do nothing but run, workout and rest. Got to get back to my exciting life ..... dancing, drinking, target shooting and fishing.

Stage 7 - June 3 ...... Ojai 2 Ocean Marathon

This is a fast course, a knee buster and BQ.  Took time to decide to register on this event. After 5 hrs the course will be opened to traffic and hydration stations will be closed. Runners can continue up to 6 hrs on their own.  Will take my chances on this, beside got 50% discount for being a medal finisher last year.

Stage 8 - July 29 .... San Francisco Marathon

The end of My Journey???????.  SFM will be my 8 marathons in 10 months and will be the most challenging course in My Journey.  It will also be the most memorable and significant run for the following reasons:
1. Run SFM since 2010 with my son.  It's a bonding event for father and son.
 2. Run the First Half in 2010, the 2nd Half in 2011 and the Full come July. For my effort, I will receive a   hoodie.

3. Will receive a commemorative medal for having run the LA Marathon and San Francisco Marathon consecutively.

After the Journey
Maybe an ULTRA.

OC Marathon ....... Stage 6 of My Journey

On May 6, I will be running my 6th marathon since October 2011.  I participated at this event since 2010 and for being registered this year, I am now a member of the legacy club.

I did well in my previous half marathons at this event and hopefully,  I can finish strong come May 6.

Training:
The Journey had taken toll on my knees and calves.  It's been a struggle finishing each stage of the journey. Instead of getting  stronger as the Journey progresses,  I been saddled with injuries that requires REST.

To increase/sweetened my chances of finishing My Journey, I devised a training program.
1.  1 mile run: 1 minute walk intervals at a 5+ hrs finish pace(approx . 11 minutes/mile).
2.  2 miles run: 1 minute walk intervals for the 1st 10 miles
     1 mile run:  1 minute walk intervals for the 2nd 10 miles.
     1 mile run: 2 minutes walk intervals from mile 20 to the finish line.

 Last Monday, I did the 2m/1m/10m  at 10:30 pace.  Next LSD will be a 16 miler.

Honda LA Marathon ........... Great Event!!!!!

Great Day for Running though it didn't start this way.  Weather forecast was cold, wet and windy.

My race day started at Santa Monica. At 3:45am, I walked from the hotel to the shuttle pick up station. The shuttle took us to the starting line at Dodger Stadium. After picking up a banana and water, I went to one of the empty expo tents for shelter. Body heat from other runners inside made waiting a bit comfortable.... 3 hrs wait for me.  Plastic garbage bags were available in anticipation of rain.

During the starting ceremony, the elite runners, who are from Kenya and Ethiopia, were introduced. Some City officials were also introduced. The Mayor of Los Angeles got the cheers and the former owner of the Dodgers got the boos.  At this time runners were taking off their jackets, sweaters and etc. Lots of runners are smart to leave their jackets by the side of the street and some are plain stupid to leave their shits in the middle of the street. All these discarded jackets and etc will be collected and donated to charities.    

I joined the 5 hrs group and stayed with the pacer till Mile 23 where my right calf tightened and in pain but no cramp. Fell behind but didn't panic and able to recover and finish strong at the last 2.2 miles.

Course was pretty good, challenging, passing through well known landmarks(Hollywood, China town, Little Tokyo, Beverly Hill, etc.) and lined up with enthusiastic supporters/spectators. Hydration stations at every mile manned by students  and entertainment at strategic locations.. 

Strong gutsy wind greeted runners at Mile 23 and it came at the worst stretch of the run where most runners, like me, are running/walking on determination and guts. A left turn at Ocean Blvd/Highway 1/Route 66, runners were greeted by thousand of  spectators and smell and cold breeze from the ocean signaling  that the finish line is near.  Runners gave all they got (NOT RECOMMEND) and with cheers and motivations crossed the Finish Line.

Shore Hotel Lobby. Tired but Happy to Finish Stage 5 of My Journey

Performance
Finish Time: 5:02:10
AG Place:   11 out of 81

Split Time:
10K - 1:10:06
20K - 2:19:27
30K - 3:30:29
40K - 4:46:29

				Actual Pace
Mile 1	-			10:51
Mile 2	-			10:36
Mile 3	-			11:01
Mile 4	-			10:48
Mile 5	-			11:36
Mile 6	-			11:25
Mile 7	-			11:16
Mile 8	-			10:54
Mile 9	-			11:15
Mile 10	-			11:03
Mile 11	-			10:58
Mile 12	-			11:02
Mile 13	-			11:28
Mile 14	-			11:29
Mile 15	-			11:01
Mile 16	-			11:20
Mile 17	-			11:31
Mile 18	-			11:07
Mile 19	-			11:13
Mile 20	-			11:33
Mile 21	-			11:10
Mile 22	-			11:40
Mile 23	-			12:21
Mile 24	-			14:35
Mile 25	-			11:38
Mile 26	-			12:01
0.2 mi	-			11:00

Honda LA Marathon ........... Training Update!!

This morning, I ran my farthest LSD since SurfCity Marathon(2/5), a 16 miler. Calves seems to be alright. It tightened up at miles 7 and 12 but didn't develop into a cramp. This will be my last LSD and will just do gym workout and lots of stretching till the LA Marathon (3/18). 

Mile 1	-		10:39
Mile 2	-		10:57
Mile 3	-		10:49
Mile 4	-		10:55
Mile 5	-		10:57
Mile 6	-		10:53
Mile 7	-		11:06
Mile 8	-		11:20
Mile 9	-		11:19
Mile 10	-		10:45
Mile 11	-		10:49
Mile 12	-		10:59
Mile 13	-		10:58
Mile 14	-		11:28
Mile 15	-		11:34
Mile 16  -	11:26

Honda LA Marathon ........... Stage 5 of My Journey

March 18, 2012

After 2 weeks of recovery and contemplating if I am going to continue "My Journey," I finally  registered to participate at the Honda LA Marathon.  Blood and other lab tests do not   show any disease associated to my cramping. I am also going to start a PT session tomorrow.

I resumed slow running a week ago with a new style of shoes "Brooks PureFlow".  It's light compared to ASICS Nimbus## , a type of shoes I been wearing since I started running.  Today, I will test run it for a 13 miles slow run/jog  and hopefully Brooks PureFlow  is the answer to my problem.  

Test Run Update:
 10:00 a.m - Just finished a 10 miles test run of my new Brooks PureFlow shoes.
 No cramps, no calves and knees pain/soreness. Things are looking good.
 Distance: 10 miles
 Time: 1:44:01
 Pace: 10:23

My Journey Schedule:
Stage 1 ............. 10/09/2011 ... Long Beach International Bank Marathon
Stage 2 ............. 11/06/2011 ... Santa Clarita Marathon
Stage 3.............. 12/04/2011 ... California International Marathon
Stage 4 ............. 02/05/2012 ... Surf City USA Marathon
Stage 5 ............. 03/18/2012 ... Honda LA Marathon
Stage 6 ............. 05/06/2012 ... OC Marathon
Stage 7 ............. 07/29/2012 ... San Francisco Marathon
Stage 8 ............. 09/26/2012 ... Santa Rosa
Stage 9 ............. 10/07/2012 ... Long Beach International Bank Marathon

9 Marathons within 365 days.  In between Stages, I might do some 10K and HM events.