Rock N’ Roll DC 2017 Recap!

14 Comments

Monday: 40 min legs (back squats/deadlifts for volume), 5m easy 9:31/pace

This was a big one. Bigger than I expected or hoped, way beyond a time PR.

The week of the race was typical. I was antsy, nervous and my training log concerned me. Pacing was all over the place and some workouts were scaled down and adjusted. Extremely different from how marathon training went last fall, where I hit almost every running workout and every pace to the T.

So I started examining the log as a whole: I put in all the miles, 45-51 miles per week, and did each workout to the best of my ability, all while increasing strength training days from 2x to 3-4x weekly, which meant getting used to training 2x a day (or two-a-days as it’s called). The work was there. The power from lifting heavy should translate to the run as long as I tapered well.  And with that, I put the log away and told only two very close people what my goal was. 1:33.

The forecast was rough in the DC area that Saturday. Cold and 25 degrees at the start, and lots of NW winds 10-15+ mph. Fortunately nothing new to me. If you’ve been following my blog the past year, i can’t seem to get away from the wind.

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info from my Garmin that day

But the freezing cold on top of it lead to wearing a lot of layers and we were all so happy the sun was out. It was the only thing keeping the weather bearable. I hopped on the Metro with Brian & Betty, a few runner friends I met at my Gold’s Gym.

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Brian & Betty 

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We had plenty of time to use the bathrooms, get hydrated and get into our corrals. The first miles were flat, so the plan was to hold back until after the big hill between miles 6-7 and then start speeding up.

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The flat miles weren’t incredibly easy for me. My left shin was tight and i was hoping it would shake out in the first couple miles but it didn’t. I felt it tighten every step of the way. I felt good otherwise, almost bouncy in a way and had a ton of energy.  I was afraid of pushing too hard in the beginning in case the shin/calf muscle became more of an issue later in the race, so i was running on feel for the first half.

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The big hill came and went. Once I felt recovered enough to push a little I did just that. The grade change helped stretch my calf and loosen up my shin. The uphills actually felt better than the flats and I could almost relax a bit on the downhill portions. Almost. There was no time to relax, i had work to do.

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This half was not easy. Mentally I was having a great race, I was doing well going on effort while still keeping my goal time in mind. When it got tough and i felt like slowing down, and that happened several times, i just repeated a short piece of a pep talk I got that morning.

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You’re going to fly. Over and over I said that to myself. And you know what, it made me feel fast and weightless. And focusing on the finish kept me sharp.

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The last couple miles were hard. I don’t remember much because I was focused on a quick leg turnover, and pushing through muscle fatigue, especially while on a few short & steep hills that had my legs screaming. But when you only have a mile to go, you go. Proud of that last mile.

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official 1:33:47

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3 Big things happened for me in this race, which is why I said it was major and so much more than a time PR.

  1. I started in Corral #1. When i first ran the Rock n Roll DC 1/2 back in 2013, I believe i was in Corral 5 or 6. I made it a goal of mine 4 years ago to make it into #1. It was a special feeling having my bib read #1.
  2. I PR’d at my heaviest racing weight to date, in the coldest temps i’ve ever run in and the most clothes i’ve ever worn. I’m about 7lbs heavier than the marathon last November and 16lbs heavier than my first marathon. I’ve been consistently gaining muscle mass and running faster year after year. To PR with all that additional weight, on a windy, cold, hilly course reinforces that my training is on point and I’ve got faster times ahead.
  3. I broke into the top 100 females at a major half marathon. This was the big one. Bigger than the actual time I finished in. It has been a goal of mine to break into the top 100 of a major race for years. When i found out I was 67th, I got teary and overwhelmed with happiness. It’s been a long time since i’ve been able to let myself enjoy these victories and allow myself to be proud.

Til’ next time kids.

Last Week

Monday: 5m easy 9:05/pace

Tuesday: Crossfit, 6m easy 8:46/pace

Wednesday: 6m easy 8:41/pace

Thursday: 3m easy 9:22/pace

Friday: Rest

Saturday: 13.1m Race 7:10/pace 

Sunday: Rest

Total Miles: 33.1

What goals besides time goals have you set for yourself?

What are your current goals?

 

 

 

Author: She's Going the Distance

Runner!

14 thoughts on “Rock N’ Roll DC 2017 Recap!

  1. Top 100 females and a big PR?! You are such a rockstar and so freaking speeedy! Look at all those sub-7 miles. Way to go! Just goes to show that muscle and lifting can make you a better runner. I told you how a mantra was key for the Chi Marathon for me-I totally think they help mentally. Way to go-so happy for you!

    http://www.breathedeeplyandsmile.com

  2. WOAH! Congratulations Cori that race was amazing!! I’m really impressed by all of those under 7 minute miles.

    My current running goal is to run a half-marathon. Hope to do so by the ends of this year. That’s the only one that I have and everything I do is working towards that. Later on, I will start setting time goals.

  3. Wow … that is SO awesome! You did great and I am so happy for you. Interesting noting the increase of weight – a lot of people would freak out, so I am glad that you are taking a healthy and smart perspective on this weight – because it IS a result of your training and actions and what is supposed to happen. But it also requires more strength to deal with at the same speed over the same distance – so again that gets to your strength and training and fitness level.

    Congratulations!

    • yes! i’m planning on doing a blog eventually to address the weight gain in regards to running, because most people do think thinner means faster and it’s not always the case and you are completely right about requiring more strength. All weight gain is not equal. Always quality of quantity. or in this case, muscle mass over fat gain.

  4. Wow, congrats! You ran such a strong race, and I love that you pointed out all these accomplishments other than the huge PR. 67th female in such a big race is just amazing.

  5. WOOT! PR and negative splits, given that cold/windy day! Way to rock it Cori! Current running goal is to PR in a half in April, and then maybe BQ in May – definitely trying to BQ back at Philly in the Fall!

  6. Awesome PR and those splits!?!? Way to fly!

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