PR |

11/02/2016
by She's Going the Distance 13 Comments

A New PR. #TheBeerMile

Monday: 6m easy 8:55/pace

Tuesday: Crossfit, 9.8 interval (4 x 1.5m repeats- started at 7:30 and progressively got faster to 6:58/p)

I finally, finally, finally ran a beer mile. I’ve wanted to do this since I first heard this was a thing, like 4 years ago. Part of me thought it would be fun, drinking and running, sign me up! Part of me wanted to prove to myself that my midwestern beer drinking ways and running skills could combine and create a magical mile. It’s harder to get other people to think the same way. Most of my friends said a beer mile sounded like a terrible idea.

My favorite 800m runner Nick Symmonds – big advocate for the Beer Mile (Photo: Competitor.com)

The Beer Mile: you chug a can of beer, no shot gunning, no wide mouth (sorry Coors), no light beer. You must flip the can completely upside down over your head to prove it’s empty then you run a quarter mile and repeat four times to complete the mile. Four beers, four laps and no puking. If you puke you have to run a penalty lap.

So many Budweisers! @sweetgrass3

My Crossfit gym (CFSS) hosted the Beer Mile to raise money for Cupid’s Undie Run and the Children’s Tumor Foundation. We met last Friday evening at 6:00pm and everyone stood around looking very unsure about how this was about to go down. My strategy was to drink the beer fast, run a little slower than normal to try to keep the beer down and get this done in under 10 minutes. Get it done as fast as you can before the alcohol hits and you’re running drunk and the beer comes up.

Are you guys intrigued or just disgusted? haha. Stay with me.

All the participants got their finger under the beer tab and 3, 2, 1 CHUUUUUGGG!! The first one was cold and hard to get down. I haven’t chugged beer or played drinking games in a while, but once it was down I was good to go. I flew through the first 400 meters, burping a little on the way. I’ll save you the belching details–you are running and burping the entire time. I was definitely most conservative on the first lap.

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I had to get a feel for running with a full beer in my belly and I wanted to pace myself with the top guys. Crossfit: always competitive, always interesting.

On the 2nd and 3rd beer I sped up on the chugging and the running cause i have a steel stomach and figured I could handle it. From what I can tell on my Garmin, the uphill running was about a 6:30/pace and the downhill I cruised at a 5:20/pace.

laughing at my beer belly

Once the last beer and lap were under way it was just a matter of sprinting to finish and get in the best time possible!

Photo: CFSilverspring CFSilverspring

9:57 was yelled out to me and I was ecstatic! This may be one of top proudest moments in my running life. Hey, i’m from the Midwest–this (drinking) is what we do!

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About 10 steps later I sat on the curb and the alcohol hit like someone flipped on a light switch, I was drunk. It was so hilarious how fast 4 beers hit me. I talked to a few other girls and watched the rest of the bunch finish their race. We had a few pukers, but not many. I’m proud of this Crossfit crew, proud I put up a good time for my first, but certainly not my last, Beer Mile.

We all stuck around afterward, drinking beer, talking, playing with dogs. These are good people and they’re my people. We all had a great time Friday.

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I also went home with a prize for first female- a growler of Atlas Brew Works IPA & a tin sign 🙂

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Last Week

Monday: 10.2 interval ( 3 x 2m repeats- average pace 7:20)

Tuesday: Crossfit, 8m easy 9:29/pace

Wednesday: 13m tempo (10 @ 7:47/pace)

Thursday: 30 min shoulders/hamstrings

Friday: 6m easy 8:45p, 1m beer mile 9:57

Saturday: Crossfit, 8m easy 7:30/pace

Sunday: 16m long 7:56/pace

Total Miles: 62.4 (weekly mileage PR!)

So… would you ever try the Beer Mile?

Share a story of a proud running moment.

11/17/2015
by She's Going the Distance 24 Comments

Indianapolis Monumental Half Marathon Race Recap!

Monday: 20m upper body

Tuesday: 6.9m 8:06/pace

It’s about that time to share with you the race day details! Usually I need a week to absorb the race, reflect, plan and hello…Celebrate!! This was a huge PR for me (3 minutes and 18 seconds!) and I’ve been enjoying a week off from running to revel in racing success.

So let’s jump right into it!

At the start during mile 1 my body was relaxed, but I felt like this pace was too easy for what I wanted to do that day. I figured this would be my warm up mile since I didn’t have much time to actually do a warm up. I figured you can’t bank time and i’d pick up the pace as the crowds fell. My first mile beeped at 7:54, I could have swore it was a 9:30/pace, so my heart jumped and I kept repeating, “I CAN PR TODAY.”

Mile 1

Shortly after I found some space and sped up, I overheard a couple who were talking about their pacing strategy and the guy said, “We’re at a 7:16/pace I think this is a good pace…” I couldn’t agree more and I kept up with them until the marathon & 1/2 split at mile 7. I didn’t realize they were running a full marathon at that pace! It was slightly deflating, but at the same time, I was running my own race and just used their calm, even pacing as inspiration.

I felt really good at a 7:15-7:25 pace and basically tried following the tangents as best as I could while enjoying the music playing. I can honestly say I felt really great this entire race. Then I saw the number 8 spray painted on the asphalt and remembered i still had a ways to go. This is when i juuuuust started feeling tired. This gave me a lot of confidence cause usually i’m blowing up by mile 9 or 10 and struggling and slowing to the finish.

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After a quick body check–>legs felt good, posture good, tunes good…I decided it was time to work. I picked up the cadence and focused on getting to mile 10 and then pushing the final 5k. I kept positive by focusing on my goals and trying to keep a soft smile on my face as often as I needed.

effort & focus

I couldn’t maintain much of a smile during those last 2 miles. I was incredibly uncomfortable, but I refused to slow down. I pumped my arms so my legs would have to keep up. I kept repeating, “don’t stop when you’re tired, stop when you’re done.” and “You’re not slowing down, your brain is just getting tired” both mantras helped me continue until the final right turn toward the finish.

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And just as the wheels were coming off, and my legs were hurting so bad I couldn’t feel them I heard my best friend, Marie yell out, “CORRII!!” I turned my head and they were right there watching me in the final stretch. I can’t describe how badly I needed to hear a familiar voice of encouragement because I felt like I was slowing down and the finish line was a bad dream where you’re running but you aren’t going anywhere.

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Across the finish line where my legs finally got to rest, everything felt fantastic. I have never crossed a finish line more proud, elated and satisfied. I’ve been searching for that feeling of running a smart, but left it all on the course, race.

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I started this race with my head, and finished with my heart. As cheesy as that comes off, it’s how I will forever race, running with my head then with my heart.

And of course shortly after the race I had a burger & beer with Marie 🙂

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I have a ton of thoughts and a few reasons why I’m so thrilled with the outcome of this race:

-There was no pain in my IT band, or any area for that matter.

-I did the first 4 miles in under 30 minutes (something i’ve always wanted to do) and the first 10k in 46:34 (my best 10k ever)

-I negative split the course. I haven’t done this in YEARS.

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-I broke into the top 100 female of a major race. This was a dream goal…

-3:18 off of my 1/2 time is a huge step toward someday getting under 1:30 and qualifying for Boston.

88th Female, 19th in age group 1:36:07 7:19/pace

What are your go-to mantras!

Have you had a “best” race?

10/20/2014
by She's Going the Distance 13 Comments

Chi-Marathon Recap!

Recapping a marathon is a tough thing to do. Which is why i needed the week to digest and reflect on everything. Now being a week removed, I think it’s safe to say i had a pretty awesome race :). I didn’t hit my A goal–to qualify for Boston 3:35. I didn’t even hit my B goal–under 3:45, I did however reach my C goal–under 4:00. With a new PR 3:50:10, it was the best I could give last Sunday and I couldn’t be happier!

When I was deciding on a race plan the week of the marathon I still wanted to shoot for the BQ qualifying time, but I was trying to be honest with myself and 3:40-3:45 seemed more realistic based on the training I had. The plan was to head into the race nice and slow (just as i’d done in training) and pick up the pace about halfway through and try to makeup time in the second half. I basically wanted my first half to be as comfortable as possible.

The start line was electric! The weather was beautiful, 55 and sunny, and I had some really great tunes loaded into the ipod. For the first 30 minutes of the race I chatted with a really nice lady who was running her very 1st marathon. Then I said goodbye and good luck to her, put in the headphones and took the first half of the race pretty easy, just as planned.

Chicago was so energetic and loud the entire race! There were very few spots of quiet running and I actually embraced them and enjoyed the few minutes of silence when they came around. Especially when I hit the halfway mark and decided it was time to work. Unfortunately my legs only wanted to go faster for a few miles.

Around 19-20 I slowed down consistently from 8:20s-8:30s to 8:45s. I don’t feel like I hit a wall. I felt well fueled.There was a point that I honestly couldn’t make my legs move any faster. I was just cruising where I felt slightly uncomfortable. Once I passed the 20 mile mark I realized the Boston Qualifying time was near impossible since I had no giddy-up left.

Instead of giving up or feeling defeated, I chose to focus on goal #2. Get in under 3:45! Around this time, mile 22, both inner quads cramped up. Never in my running career or life have these muscles cramped up. It was bad. I don’t know if you recall the last and only marathon I ran, at the same mile 22, I hit a wall. And a Santa Claus looking man was handing out Pabst Blue Ribbon. After shot-gunning a beer with a fellow runner, a good laugh and full belly of carbs later, I was back to it. This time at mile 22 I was in a squat position against the side of the road trying to stretch out my quads, a black figure walked up to me (he was back-lit by the sun and basically looked like a saint), pulled a white pill out of his pocket and said the magic words “do you need salt?”

After I took the salt and water he handed me, thanked him about a million times, I started running again. The cramps subsided quickly but I had definitely lost time. Staring at the Garmin I decided it was time to focus on Goal #3–Sub 4 hours. Again, I didn’t let this deflate me, I kept telling myself I was going to finish a marathon. And that in itself is freaking awesome.

The last few miles I had to play a game that humbled me to the core. Run a few minutes, walk for 45 seconds. Run a few minutes, walk 45 seconds. I didn’t get upset at this beginner style running technique, instead it made me smile..that damn marathon is always harder and tougher than you can imagine. There are no 20 mile runs that can ever prepare you for a marathon. Those last few miles are ran with heart, not your legs. At least, that’s what the posters near the end told me.

The last half mile was my favorite. The cheering and crowds were awesome, the hill at the last turn was horrible, but forced a strong finish. I finally pulled out my headphones to cross the line. No distractions, just the sounds of hundreds of feet finishing their 26.2.mile trek.

Here are the things that went right from this marathon: I made it through the training and the marathon uninjured! I had a 38 minute PR! I stayed positive and happy the entire race. I didn’t give up when my pace wasn’t where I wanted it. I high-fived my best friend at mile 5!

Here are the things that didn’t go well: Pro Compression socks make my feet sweat–I had MONSTER blisters that I started to feel at mile 11 (next time I’ll run in calf sleeves). I think I started too slow. I almost had the nutrition down, but kinda forgot once mile 20 came around (should have grabbed the bananas that were offered!) Stress from work had definitely taken it’s toll during training. Cramps happened in my left foot at mile 16 and kept happening off and on until I crossed the finish. Cramps in my quads stole a lot of time.

I already feel a lot more prepared with marathon knowledge! It takes a lot of practice to hit major goals. I still have an urge to qualify for Boston, but I’m ready to hit shorter race goals and run a fast half marathon next spring. Stay tuned and thank you always for your love and support here and on instagram!

Last week!

Mon-Thurs: DESERVED REST!

Friday: 30min lateral elliptical, 20min biceps/core

Saturday: 2m walk

Sunday: REST

Miles: 0 running, 2 walking

How long do you take off after a marathon?

How long do you wait to start planning your next race 😉 ?

02/25/2014
by She's Going the Distance 15 Comments

Hoffman-Boston Elementary School 5K Recap!

Monday: 4.2 easy 9:12/pace, 15 min back, 10 min abs

The morning started with eating peanut butter toast and coffee as my pre-race meal and sipping on water before the race. It was a 40 min drive to Arlington, VA and it was a cold morning, but the park was pretty where the race was held.

My coach wanted me to maintain a 6:55/pace and I went into the race with the Garmin set just to show Time & Pace. I didn’t want to deal with knowing how far I had left, so the plan was just to check on pace here and there. I did a mile warm up and then did my skips, dynamic stretches and strides.

pre-race pic

I made sure I was near the front of the pack when the race started (it was a small group, i believe 95 runners?) and I wasn’t trying to waste time weaving around people on the small bike path. I’ve always been too polite when it comes to the starting lines at races, but I have a new basic rule that hopefully will get passed around and start lines will be slightly easier to navigate.

Rule when there are no corrals: Start where you expect to finish. If you believe you are a top competitor in a race, start near the front. If this is your first 5k and will be doing a lot of walking, start toward the back. If you’re running with a few friends for fun (say that 5x fast) hangout in the middle of the pack. Don’t take seconds away from people trying to PR just because you want to start near the front for some reason. Got it? Great.

Back to the race… I started around a 6:25 pace and realized i was going to fizzle out if i tried to stay there, so i found the groove at 6:45-7:00 pace and just cruised. I know everyone’s looking for an amazing PR story, but this was a time trial race and i’ve been so used to just “hanging on” to a certain pace on the treadmill, this wasn’t much different. I knew all those treadmill miles were gonna pay off somehow! And I do what I do best when I’m uncomfortable: I focus on form, my footfall and breathing. Having Coach Lauren tell me I should be able to maintain a 6:55 was also important. I trusted the training and her opinions completely and knew this pace was doable.

My legs didn’t start to hurt until the last mile and I was running alone except for yellow shirt guy in front of me. I just tried to catch him during last part of the race. I never did, but I believe he helped pace me and also helped me from not getting lost. While running that uncomfortably fast it’s hard to think of anything except running and pain and I really thought if I lost yellow shirt guy I was going to make a wrong turn.

I crossed the line in 21:21 with a distance of 3.14, my official time was listed as 21:24, but we weren’t individually chip timed, so those extra few seconds were from me starting behind people at the start. I’m going to list my PR as 21:21 according to me and Mr. Garmin. I finished as the 2nd female overall.

I’m very proud that I didn’t go out too fast, hurt too much or have to walk. I know now that pre-race warm ups are key to getting the body ready to run fast. Thanks again to my coach for teaching me about the importance of warm ups before speed work!

Then I got Starbucks.

Starbucks decided I was “Carey” today.

This was my first time doing a tune up or time trial race before a goal race. It was super helpful and will give my coach and I a better idea of an attainable half marathon pace for me. Oh, and it’s a huge confidence booster. I highly recommend it.

Random fact, as soon as I found out about my 2nd place, that I just got the silver medal, and I did better than the USA Hockey team.. but then I gave this face…

**Just in case you don’t realize, i’m super sarcastic and am very proud and excited about 2nd place.. i just thought it was funny because we’ve been constantly talking about silver medalists and I just can’t quit McKayla!

Anyone ever have a McKayla Maroney moment?

I’m just gonna call them an MMM’s from now on. I seem to have them often.

What’s your 5k PR?