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Rock N’ Roll DC 2017 Recap!

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?

 

 

 


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DE Beach Trip + Parks Half Marathon Recap!

 

Monday: 7m easy 9:50/pace

Tuesday: 8m interval (3 x 1m repeats 6:40, 6:37, 6:35), Crossfit

I broke my phone a week back and a lot has had me on the go, so i’m a little behind in uploading pictures and sitting down to blog. Forgive me? Good, cause a lot happened. Two weekends ago I drove out to Rehoboth Beach, Delaware for a friend’s bachelorette party. It was a super low key, relaxing girls night. Just the way I like it.

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Seriously such a pleasant quick trip. Sarah got married on September 18th and I was so happy to spend time with her family!

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Sarah & Kristin

The following day the beach was beautiful. The weather was perfect, the water was green and blue and we spotted dolphins on our walk down the sand.

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As much as I wanted to stay at the beach all afternoon, being a runner called for an early trek back home to pick up my bib for the Parks Half Marathon race the next day. I ran it last year and it’s one of my favorites. As long as I live here I will run this race. It is so fun, so coordinated and the swag is killer with a Brooks long sleeved shirt and a finisher’s blanket!

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The race start is 15 minutes from my house making the morning of the race super easy. I ate my normal meal: pb & banana, coffee, water + Nuun, and a Honey Stinger Waffle during the drive to the start. I actually had time to use the port-o-potty twice and got a quick warm up in. Compared to the last several races, this was a big deal!

The weather was warm and humid (73 degrees & 75% humidity)- if you’ve been following any blogs from the DC/Baltimore area the summer humidity has not let up! It feels like we’re living in Florida. It’s getting annoying.  Annnyyyway… my goal for this race was to run 7:20/pace however, with the warm weather, I naturally fell into a 7:30-7:40/pace instead (about 20 seconds off my goal marathon pace) which felt generally easy.

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I love running the Parks Half because it runs along several trails I’m on often. It’s familiar, i know every crack and divot, every turn and hill, so i knew where to push and where to slow down. I had a huge mental advantage with this race.

The physical advantage had to do with the marathon training plan I’m on. Hansons is not joking when they talk about cumulative fatigue and how you will learn to run on tired legs. Training for an ultra and then heading straight into this program, I can’t remember what it feels like to run on fresh, rested legs. It sounds bad, but I love it. I love knowing I can run through fatigue and run well at that. I keep envisioning the last 10 miles of the marathon and I know this is what will make the difference when the general fatigue sets in.

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This race was so much fun and worked like a long tempo which i was more than happy with. I crossed the uphill finish with a time of 1:40:22, grabbed a coffee from Panera and made my way back home.

2016 Parks Half Marathon - Photo by Dan Reichmann, MCRRC

2016 Parks Half Marathon – Photo by Dan Reichmann, MCRRC

I took my bib number 2612 as a sign that i’ll have a good marathon in Philly since it looks like 26.2 🙂

Last Week

Monday: 6m easy 10:00/pace

Tuesday: 9m intervals (6 x 800s), Crossfit (also did 3 x 800s)

Wednesday: 7.8m easy 9:40/p

Thursday: Crossfit

Friday: 5m 7:30/pace Ragnar Relay

Saturday: 9.1m 8:15/p Ragnar, 7m 12:00/p Ragnar

Sunday: Rest

Total Miles: 43.9

Do you have a favorite local race?

What’s the best race swag you’ve received?

 


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Spartan Beast, The Wilds – My First OCR

Monday: Rest

Tuesday: 5m easy 9:10/pace

Wednesday: 3m easy 9:15/pace, 25min shoulders/legs

Thursday: 7m tempo (2m warm up, 4 @ 7:15/pace, 1m cool down)

Five hours, twenty minutes. 14.7 miles of technical trails, carrying rocks, sandbags, logs and flipping tires. Trudging through mud, wading in water, climbing cargo nets, gathering rocks, hanging onto trees, hoisting up and over walls. (And one huge run-on sentence later) I did it. I finished. I’m alive, unharmed and feeling stronger than ever.  Screen Shot 2016-05-09 at 8.05.14 PM

At first, I had no idea what to expect when I signed up for the hardest Spartan obstacle course race. Being an endurance runner, a pseudo masochist, secret-wannabe-trail-runner, adventure seeker, a how far can my body possibly be pushed-er… I had to try this. I had to know I was a well-rounded athlete.

I drove up to Columbus Friday afternoon to stay with my cousin Becky and her family. Her husband Josh was doing the race with me. We caught up, had dinner and quickly laid out clothes and packed up bags for the next day.

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Our biggest gripe of the day was the parking situation. We sat in bumper to bumper traffic for 30 minutes, just to park. We were stopped for so long I peed in between our car and the car in front of us. I know it seems like i’m peeing in public a lot, but it’s not my fault! I think i’m cursed with bad pre-race timing. I just couldn’t hold it. And we couldn’t wait any longer. We were 20 minutes from our wave start time and still weren’t moving. Becky took the wheel to park, and Josh and I walked toward the bibs, gear check and bathrooms.

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We finally started the race at 9:00am and hit trails and 5 obstacles. Wall climbs, under a wall & under muddy water, monkey bars, ring/rope cross, Z-wall, cargo net climbs, barbed wire crawls… Some really tough upper body stuff right out of the gates, then we were on the trails. We ran when we could. These trails were TECHNICAL. I know i’m not much of a trail runner, but hopping over roots, rocks, mud, steep inclines & dead stop so you don’t fall over the edge declines are the example of technical trails.

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synchronized jumping

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Josh on the Z-Wall

Our mile time was about 23 minutes–if you count the slowing down for the obstacles & burpees, i’d estimate we were doing about a 14 minute mile. That’s a lot of slowing down, hiking, all while gaining 2,300 feet of elevation. I’m not gonna lie, the trails were my favorite part of the race. I loved not wearing a watch, feeling free out in nature, and knowing endurance was my strength. Getting through the obstacles as a strong girl was a huge boost as we headed back to the tough trails.

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After mile 6, the mile markers stopped. It was a little frustrating not knowing how far we were, but I figured it was part of the mental mind game Spartan wanted to play with the athletes. Putting one foot in front of the other when you don’t know how far your feet have left to travel is a tough task.

We were full of energy early on. Talkative, smiling and having a blast. Honey Stinger gel packs saved our butts on more than one occasion. I brought 4 or 5 packs, i can’t remember, but we went through all of them within 4 hours and both of us wished I had brought more.

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There were moments where I wasn’t sure if i could do anymore with my arms. And Josh was there to help. There were moments Josh’s energy dropped and he slowed on the trails, and I was there to help. We complemented each other perfectly for this race. We constantly checked in with each other and sped up and slowed down when we needed breaks. Our goal was to finish. Racers on the trail couldn’t believe we chose The Beast as our first Spartan. Go big or go home bro. Especially you, bro that skips leg day and gets cramps on the trails. Especially you.

Josh and I both thought the race would be even spread out with running and obstacles. Like running half a mile then doing an obstacle, repeat, etc. It wasn’t. The running/hiking seemed to go on for miles before we hit a group of obstacles. Again, tough mentally, but I enjoyed it. The Wilds was beautiful. Breathtaking actually. The pine trees, the ponds, the seclusion, it was glorious.

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Josh climbing like a pro!

The last miles waned on for an eternity, only to be interrupted with the dreaded bucket of rocks task. It’s as awful as it sounds. You fill your bucket to the marked holes, and you walk with said bucket up and down a path. One heavy foot in front of the other. The sandbag on the shoulder was next and similar in effort. Toss the sandbag over your shoulder and walk up a path and through mud until you hit the drop off point.

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Pierce (becky & josh’s son) demonstrating the rock/bucket obstacle. 

I’m guessing all of this so far sounds awful. But believe me, when you finish a difficult task, like flipping a huge tire over, you feel so strong and invincible! Every obstacle proved I was capable of difficult things. I didn’t complete three obstacles which lead to the dreaded burpees. 3 x 30 = 90 burpees for me. Josh did all the obstacles like a champ! Not too shabby for 30+ obstacles.DSC_0343

When we started to lose steam and were out of Honey Stinger packs we were toward the end. The lovely volunteers told us we had a few obstacles left and we were home. Seeing the fire jump in the distance was the motivator we needed to finish strong!

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me off to the left! Still had a little spring in my step

They said at the start, “You’ll know at the finish line.” And it was accurate. I felt so strong, relieved, happy and proud of that accomplishment. Crossing a finish line for the first time is always epic. Crossing a finish line that proves I’m not just a runner was pure elation.

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And a few more of us happy to be finished and on our way to eat…

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Josh and I had a brilliant idea to do a Spartan last year while drinking beer at Thanksgiving, this makes me nervous about what we might come up with next November…  🙂

Last Week

Monday: 2500m row, rope pull ups, deadlifts

Tuesday: 4m easy 9:40/pace

Wednesday: 4m easy 9:30/pace 2m walk/run w/LE.

Thursday: 6m interval (2m warm up 10:00/p, 3 x 1m @ 6:53/p, 1m cool down)

Friday: Rest

Saturday: 14.7 Spartan Beast OCR

Sunday: Rest

Total Miles: 28.7

What do you feel when you cross a finish line?

Hardest race you’ve ever done?


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Gone With the Wind – The OC Island to Island 1/2 Marathon Recap!

Monday: 2500m row, rope pull ups, deadlifts

Tuesday: 4m easy 9:40/pace

It’s been four days and i’m still unsure how I feel about the Island to Island half marathon. Sometimes i’m super happy with the outcome, other moments i’m incredibly confused and disappointed. Part of me hated this race but at the same time i PR’d a super difficult situation and would probably have loved the course on a different day. I’m sure by the end of the post i’ll have figured it out. Bear with me, I’m about to talk too much.

Friday afternoon Cameron, LE and I headed to Ocean City, settled in, grabbed my bib at the Expo and headed to the ocean for LE’s first visit. She was super adorable and treated the sand like snow. She tasted it, pushed her face in it, scrambled around the ground and dug her paws in.

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For dinner we ate at BJ’s On The Water. I ordered the blackened Salmon & a baked potato. It was simple and tasty!

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Leading up to race day i was worried about a couple things. #1- the weather was forecasted on and off for rain & 10+ mph wind. I could deal with rain, but running fast with a headwind is tough. #2 I didn’t want to say this, but i think it’s important–I started my period and was dealing with some extreme fatigue, lower back and leg pain. Ladies, i know you get me. Gentlemen i’m glad you don’t ever have to deal with it.

4:30am, race day morning came quickly. I sunscreened and body glided up. Ate my usual breakfast: a Honey Stinger Waffle, banana and pb, water with Nuun and a coffee to go. When I stepped outside i immediately heard the HOWLING wind and ocean. Let’s just say it was the loudest 5AM has ever sounded. Cameron drove me up to the shuttles for our point to point race (yes he is the best husband). There were sets of busses departing to the start line at 5:15, 5:45 & 6:15am. I was on the 5:45 bus which should have allowed an hour before the start of the race for any pre-race things to do.

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I sat on the bus with a a girl named Caitlyn. We talked about running, traveling and our pups while passing the excruciatingly long time we sat on the bus. 40 minutes, not moving. All the extra time I had set aside for a warm up mile, stretches, bathroom, was gone. The bus didn’t leave until 6:28 and when we arrived at the starting area I checked my bag and had to pee in the open behind a sand dune because the port-a-potty lines were out of control. And again, I had no warm up or time to do anything but get to the front of the start line. I don’t know if it’s just my luck, but i can’t get a warm up in to save my life!

I shook off all the negative thoughts, Taylor Swift style and laughed about peeing in public, started my watch and before I had time to think, the race started!

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The girl in the pink arm sleeves above is the one I choose to follow. Her pace was right on target and she looked strong and relaxed. The other two women in the picture were always nearby as well. We were all fighting for the 3rd position almost the entire race.

I’m very thankful I spent time developing the mental rigor to fight and keep pushing when all the body wants is to stop. This by far, was the most difficult race i have done. I remember distinctly looking down at my watch 3.5 miles in and realizing the wind was NOT going to let up.

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We experienced mostly gusts. We ran NE into the headwind, in a straight line, on an open road for 13 miles. I had to work my ass off to maintain a 7:15-ish pace. I accepted that running in wind like this was going to slow pace a bit and all I could do is run based on effort. I tried to mimic a 6:50 effort as best as I could.

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mile 1

All the mantras I had practiced with got thrown out the window. I didn’t feel like a brave dog, I didn’t feel like a machine. I didn’t feel fast, but i felt tough. I changed the mantra mid-race to “work for it, earn it, fight!” Also we listened to a podcast earlier in the day about taking risks and the dude said, “Mother nature ain’t shit! Come at me!” Again, a funny mantra that fit the situation and calmed me down.

There was a quick mile around 6 that turned into a neighborhood for a loop where the wind was almost non existent. I checked my watch, i was hitting that 6:50/pace I so desperately had trained for, but the moment I turned back on the highway and into Hell’s Wind Tunnel, my pace slowed right back down to the 7:15s. One thing helping me not throw in the towel, was realizing my effort was reflecting the training, not the numbers on my watch. I reminded myself periodically that my effort was a sub 1:30 and I could still PR if i didn’t give up.

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I swear to you the wind progressively got worse the further north we ran. My ipod was useless. I couldn’t hear the music well because the wind was so loud. I wasn’t paying attention to music anyway with all the internal pep talking. This half felt like the last 6 miles of a marathon. My body wanted to stop, i hurt, my legs felt like lead. I had never wanted a race to end this badly. I hate thinking like that, but I just wasn’t having as much fun as I wanted.

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Just when I thought I couldn’t keep going, we were at mile 12, back on the boardwalk of Ocean City where the shuttles picked us up earlier that morning. Before I even tried looking, I spotted Cameron and LE! I needed that so bad! I slowed down a second to say hi and took off to finish the race with a small boost. Half mile later was the turn around, and for the first time the ENTIRE RACE the wind was at my back.

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don’t mind my lovely form, i would have hurled myself over the finish if it meant i could stop running.

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The picture above really says it all. I was so relieved it was over, so happy I PR’d and so ready to see my family.

I know a lot of this post seems to be a complaint. I hate that about running sometimes. I ran a great race for the conditions. I talked myself into NOT quitting for 10 miles. I’m proud this didn’t come easy. There will never be perfect weather or race conditions or warm ups (Cameron so lovingly reminded me). But what can be perfected is the ability and drive to try and do my best on the given day. Gratitude, played a big part in this race.

I finished in 1:35:36 official. Here are the splits!

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We hung out in the finishers tent and waited for the awards ceremony. Cameron thought i would have at least got an age group award and he was right!

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yes my lips are purple. i was freezing!

And finally the rewarding meal after the race! I had crepes (sausage and pancake crepe) and potatoes with tons of coffee at the Bayside Skillet.

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Here’s the Good, the Bad and the Otherwise!

The Bad

-Weather. Wind is my LEAST favorite element to run in. I conquered it. Mother Nature ain’t shit! (wait, should this go in “The Good” column?)

-Warm Ups. This was actually out of my control.

-Period that lead to fatigue & lower back pain. Again, not in my control.

-Accidentally drank Gatorade. Grabbed the wrong cup and almost puked it up. Seriously don’t do anything new on race day.

The Good

-I didn’t stop other than water stations. I wanted to stop…Oh i wanted to stop, but i knew if i started walking it was going to be harder to continue.

-I placed 4th overall female and 1st in my age group!

-I PR’d by 31 seconds!

-This was my first complete sub 8 half marathon (all my miles were under 7:30/pace!)

-When I crossed the finish line, Maria (girl in the pink arm sleeves) gave me a huge hug and congratulated me. She finished 3rd! Super nice girl. Then I talked to the dude in the orange shirt and long hair–he said i cruised past him on the bridge and looked really strong. I told him I thought he looked great, which was why i was running behind him. Basically runners are awesome and I love the support! There were tons of high fives and congrats at the end of this race!

-My friend, Emmeline sent me a text the night before the race. She knew all the stuff I was dealing with and she told me there’s nothing I can do physically, but not to let it drag me down mentally too. Thank you Emmeline. You were my secret coach during the race.

-Having Cameron and LE there was my favorite. Cameron held her up at one point and just yelled “I didn’t make a sign!”

All the good stuff definitely outweighs the bad. As usual getting it all out on paper computer sorts all my thoughts out. Thanks for hanging if you made it this far!

Last Week

Monday: 7m combo tempo (2m warm up, 2 x 1m @ 6:11/pace, 2 x 400s @ 5:56/pace, 2m cool down)

Tuesday: 20min shoulders/core

Wednesday: 5m easy 9:41/pace

Thursday: 4m easy

Friday: Rest

Saturday: 13.1m Ocean City Island to Island 1/2 marathon 1:35:36 7:15/pace

Sunday: Rest

Total Miles: 29 

Anyone else race this weekend? How did it go?

 


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The Almost PR- Rock N’ Roll DC 1/2 Recap!

Monday: 20min yoga

Tuesday: 8.5m interval 16 x 400s @ 10k pace (6 @ 6:31/pace, 6 @ 6:27/pace, 4 @ 6:22/pace)

Wednesday: 6.9m easy 8:58/pace, 40 min shoulders + legs

I made a ton of last minute changes for the race which made me extremely nervous and anxious during the week leading up to it. Pre-race went badly, a lot of stuff was out of my control, I didn’t think this was going to be a good race.

Monday through Friday leading to Saturday’s race I dealt with a massive sinus headache, sinus related vertigo/dizziness & pressure headaches until Friday ,when i finally started feeling better (cue sigh of relief!) and changed my hair color. Not that hair color had anything to do with me feeling better.. wait, it may have been a slight pick me up.

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The sinus/allergy stuff  was out of my control of course. It’s never fun going into a race week feeling like absolute crap. I still managed to hit the weekly running workouts on the schedule, even though they all felt harder than usual. I’m thankful it was a cutback week, although I probably would have had to cutback anyway with how tired those horrible allergies made me.

The changes I mentioned have to do a lot with nutrition. Since last fall I’ve cut out most refined carbohydrates (breads/pasta etc) and have replaced those grain carbs with potatoes/carrots/beets etc. I will do a post on this in more details soon–> the point being, I was nervous about not having a regular pasta meal the night before and a bagel the morning of the race. So what did I eat?  I had a whole sweet potato with maple syrup and pork chop for dinner. The morning of the race I had a banana with pb and coffee, then on the train I ate a Honey Stinger Waffle and drank pink lemonade Nuun.

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Another thing out of my control pre-race: the metro was a complete mess on race morning. 13 minutes behind schedule and the train stop we were told to get off at had their stairs and escalators blocked off. Hundreds of runners were waiting to load up into an extremely small, slow moving elevator. A lot of us hopped back on the train and got off at the next station. Because of these setbacks, I did not have the chance to warm up or start the race on time. I was literally in a port-o-potty at 7:28am, two minutes before the start.

I ran slowly to the corrals, peeling off my throwaway clothes, getting my Ipod set up and finally squeezed into Corral #5. I was supposed to start in #2, so i knew i’d have some weaving to do in the early miles. My plan for this race was to hold back until miles 6-7 where the big hill was then see how I was feeling to push the backend of the race.

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After the stressful morning,  the race itself was great! Once my legs warmed up (took 2 miles) and I weaved around the corral 5 runners, i got into a groove and felt very relaxed. I finally had some elbow room at mile 5 and I could feel myself trying to speed up and kept telling myself to save energy for the hills in the 2nd half.

You might not like it, but my race mantra for the hill was “I like it on top.” It made me smile and laugh a little, which relaxed me. Feel free to think of this on your next hilly run 😉

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Once I hit that wretched hill and my slowest mile–it took another half mile for my quads to stop screaming at me. But once they recovered I was feeling fantastic and I just let the legs do what they wanted.

The final miles of the race were 7:05, 6:59, 6:51, 7:05 and my final mile was a 6:56! I was hoping on a good day i could FINALLY hit a sub-7 mile during a half. The negative split was my fastest ever 10k! Hitting those splits are a good indicator that big things may happen in 6 weeks. Horn officially tooted.

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Screen Shot 2016-03-14 at 2.05.47 PMHere are the splits! Official Time 1:37:05.

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I did a breakdown of the good, bad and otherwise in a few other race recaps and I’m going to continue with this because it’s easy to look back and recall what needs to change and stay the same for future races. So here it goes!

The bad

-I did not anticipate the Metro being backed up, therefore I had ZERO time to do a proper warm up. I truly feel if I had that extra 30 minutes as planned I could have had a PR day, but i’m not upset over it because that was not the purpose of this race. This just means for my ‘A’ race I will have to plan for extra time to warm up just in case!

-My back was really sore after this race. I don’t know if i was tense or if my back was taking all the downhill jolting. Guess I’m out of downhill running practice?

The good

-I felt 100% properly fueled. My nutrition is on point and Honey Stinger products & Nuun are sitting well in my stomach.

-The final 6 miles. I paced properly! All those workouts of mile repeats and 2 x 3s are showing up!  A 7:00/pace did not feel like death :).

-I’m definitely a midwest girl. The flat parts of the course I cruised and dare i say, the pace felt easy. I never felt like I went above an 7-8/10 effort and the negative split was just icing on the cake.

-This race felt better (i.e I felt more comfortable) than  Indianapolis where I got my latest PR.

The firsts  I know you aren’t supposed to try new things on race day, but this was a practice race for me so there were a TON of new things.

-Pre race evening meal. Sweet potatoes will forever be a staple. And the morning meal, no bagels just real food.

-On the course i only drank water. This is the first time I didn’t have gatorade, and my stomach was happy because of it!

-Shoes. I bought a brand new pair of Saucony Kinvara 6s for this race. I did not wear them or break them in before the race. They worked perfectly. No blisters or anything. Saucony is seriously amazing.

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-I was blonde. Hey when you’re not gunning for a PR you need to find other running firsts. It was my very first run with blonde hair. lol.

 

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Last Week

Monday: 7.5 tempo (2m warm up, 3 @ 6:53/pace, 4 x 2:00 @ 6:18/pace, 1m cool down)

Tuesday: 4m easy 9:45/pace + 2m walk w/LE

Wednesday: 6.9m easy 8:41/pace

Thursday: Rest

Friday: Rest

Saturday: 13.1m Race 7:20/pace Rock n’Roll DC 1/2 marathon

Sunday: Rest

Total Miles: 31.6

What are your pre-race rituals??

New running “first” you’ve accomplished during a race (other than a PR/distance record)?


11 Comments

Delaware Race Recap – Part 2!

I did it! I ran a race completely electronic free, just for fun and relaxed! The morning of the race started as usual, I got dressed and sunscreened up & headed down to the Westin’s lobby for complimentary coffee, bottled water & bagels.

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5:30 AM.. not impressed haha.

The hotel was offering shuttle service to the start line, but it was just under a mile away, so I thought warming up wasn’t a bad idea so i walked down the boardwalk and enjoyed my coffee along the river.

20150510_095633The weather was cool & humid and ended up staying that way the whole race. I was not complaining because it was supposed to be almost 90 and humid, so we caught a good morning. At the start of the race I was really nervous with how my IT band & knee pain would tolerate 13.1 miles. The Cherry Blossom 10 Miler on April 12th was the last long run & speed work i’ve done. I really backed off of running due to the IT Band, so I knew this was not a race to “race”. I had no time goal in mind, but I thought I could walk/run a 2 hour half marathon based on my easy runs lately.

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To ensure I didn’t “race”, I made the decision days before the race, not to wear my Garmin. It would have depressed me to see slow miles pop on my watch & I needed to relax and listen to my body. Hence, I went without music as well. I have never in my life ran more than 6 miles without music–so hey! There’s a PR! 🙂 I was so worried I wouldn’t be able to run happy without music, but after the first 3 miles, I just cruised, enjoyed my surroundings & relaxed. I actually never got bored!

The race winded up along the river on an asphalt path. It was SO BEAUTIFUL. Everything was lush, green & alive. Then the hills started. I was careful to slow down (IT Band pain does not do well with downhill running), but to my own surprise I didn’t need to walk much. I walked through the water stations, but other than that the knee & hip held up WAY better than I expected.

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This race seemed to fly by, but a few things I remember was reminding myself that I needed a week or two off after this race to truly recover from the IT Band. The pain never got so bad where it locked up my knee (as it did 2 weeks ago) and the pain level itself never got above a 4/10. My chiro and i decided I could run as long as the pain stayed under a 5. Another thing I took from the race was that i actually can look forward to running as I get older. Once the PR’s stop, I will be able to enjoy racing without having to always go faster. I also think I’m ready to run with more people. Maybe do group runs from a local running store or run with more friends. Random thoughts, but when you don’t have an ipod random is what happens.

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Without headphones in I was able to hear the announcer say my name & city/state as I came down the chute! I am honestly starting to prefer these smaller races compared to the big ones. I never felt crowded on the roads and the personalization on the bib, the announcement as I crossed the line, the free race photos, the hospitality at the hotel & after the race all made me feel as special as I ever felt running a race. And I don’t know what it is about the Philly/Wilmington area, but I love running here.

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After Cameron met me at the finish, I hopped through the hospitality tent, they had SO MUCH FOOD. I’m talking BBQ sandwiches, pasta, fruit, chips, vitamin water, chocolate milk…it felt like a picnic! I wasn’t super hungry, but I had chocolate milk & a pear, Cameron had a beef sandwich and then we split the 2 free beers, watched the full marathoners & headed back to the hotel to shower.

Since I knew this race wasn’t going to be hard, I figured i’d have a ton of energy to do something fun afterward so we went to a Phillies game! It was the perfect day, super hot & sunny, and my after race meal was a hot dog, margaritas & ice cream in a baseball helmet! Does anyone remember when Dairy Queen used to serve ice cream that way? And you had to collect the teams? I was having a bout of nostalgia in the ballpark.

Philadelphia in the background

Philadelphia in the background

This race day couldn’t have been any better. I had such a blast. If anyone is from this area I highly recommend the race. And maybe a ballgame as well ;).

Last Weeks Work!

Monday: Rest

Tuesday: 30 min rolling/myofascial releases & mobility exercises for hips/glutes.

Wednesday: 5000m row, 20 min Myrtle Routine

Thursday: 2.5m walk

Friday: 40 min running drills- emphasis on hamstring pulls

Saturday: Rest

Sunday: 5.8m walk

Total Miles: 8 walking, zero week for running!

What’s your favorite post-race activity?


7 Comments

A Very Cherry Blossom Recap

Monday: Rest

Tuesday: 35 min chest/back/abs

Wednesday: 3.5m easy 9:30/pace, 15min hips & stretching

I woke up Sunday morning feeling really good & very nervous. My plan was to go into the race and attempt to stick around a 7:30/pace. I haven’t run a long distance event since the marathon last October. <—I can’t believe it’s been that long!  I just figured this 10 Miler would gauge where my fitness is and help me plan the next steps to reaching goals.

After many years of racing, I’ve become a pre-race pro. Everything was laid out or packed up the night before, water was already in my car and all my food & supplements were laid out on the counter. My alarm went off at 4:45am and it took exactly 30 minutes to get out the door. For breakfast I had half a bagel with peanut butter & half a banana, a full glass of water with a B12 vitamin, a non-drowsy allergy med & Sports Legs. I had a throwaway to-go mug of coffee for the train ride into DC & a water bottle with Tri-Berry Nuun to chug after the coffee. This has been my pre-race regiment for as long as I can remember and if it ain’t broke, i ain’t changing it.

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The train ride was a piece of cake, the port-a-potties were a-plentiful and gear check (even though I didn’t use it) seemed to be smooth. An accident involving a motorcycle & a pedestrian caused a slightly delayed start and the course to be shortened by approximately half a mile.

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the monument & the moon

I didn’t get into my corral as early as I’d have liked and i ended up behind slower runners. This caused a lot of weaving and slower times during the first 4 miles. I was getting so frustrated that I finally stopped looking at my watch and just focused on finding clear running spots to pass people.  As I weaved around and tried to speed up, i kept telling myself to, “Remember what Joan said, ‘save some for the end.'” This helped remind me there were plenty of miles left to makeup time.

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Almost immediately after calming myself down, the corral crowd fell back and I got to do what I do best. Speed up on flat roads. At this point I made the decision to not look at my Garmin, run solely on feel and push the last two miles. I relaxed a bit enjoyed the course–the first few miles were part of the Rock n’ Roll USA 1/2 & the most of the final miles were the same course I ran during The Parks 10k. The familiar ground was comforting and the cherry blossom trees were bloomed & beautiful. There was a part of the course where both sides of the path were nothing but cherry blossoms, it was like we were all running through the clouds in a Super Mario Brothers game, it felt so surreal.

Until of course my legs started telling me they were tired. But it was all good. The course was shortened (small mental boost!) and all the 5k training & racing have taught me that I can run hard for a mile or two before the real hurt sets in. I just put my head down and kept turning over my feet, picking them up off the ground as quickly as possible. Before I knew it I was traveling up the hill near the finish—is it me or are races ending on hills more and more these days? It’s just plain mean—and instead of stopping, I just said “wait for the downhill.” The down came and I cruised into the finish. If the course wasn’t shortened I was on track to finish in approximately 1:13:35. I thought on a magical day I could do a 1:15. I thought Sunday I was going to run a 1:18, possibly.

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Putting my watch away, taking Joanie’s advice and racing with how my body felt that day, was the best thing I could have done. My friend Sarah, who also ran the race, told me the same, “Run without your watch, I bet you’ll do way better than you think.” Not sure i’ll ever go fully bare wristed. But not seeing each and every mile split gave me the freedom to run my own race & not my watch’s.

my neighboorhood

my neighboorhood

My brain thought I was only capable to run a 7:30/pace for the race. My body is capable of so much more. I’m taking those risks I talked about when i switched my goals over to “speed.” It’s really amazing to let go of what you think you’re capable of, what your brain and numbers tell you you’re capable of and just try, take a risk, and push…

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