A Small Reveal

I alluded to a complete change of lifestyle in my last post. It drew a lot of interest and some questions so I contemplated doing a 'halfway' reveal. That would be next weekend but I still am not sure I'm ready to open myself up for input, criticism, or commentary from the general public yet. Sean and a couple of my closest friends have seen and supported me through the last 5 weeks. It's not always easy to be patient and trust the process. I want instant results just like everybody else. So instead of completely unveiling my new plan and body I thought I'd share the overview and a sneak peek instead.

The easiest way to explain what I've been doing is to say it's a balance between exercise, nutrition, and supplements. I'm hitting the gym 11 times per week. I run 5 days per week and lift 6 days. I combine easy runs and speed work and I hit every body part with weights at least once per week. I eat 'clean' 98% of the time. That's no joke! I eat 6 times per day, 7 days a week. One of those meals on Sunday gets to be a 'cheat' meal where I go out to eat with friends or family and splurge on a burger or a milkshake. And every day I follow a routine of supporting my nutrition and workouts with a careful selection of supplements.

Today's cheat meal at Rockhoppers

(Split with my mom!)

The results of this complete change have been astounding. I'm still waiting on an appointment to get my body fat percentage checked so I don't know where I started or where I am now (yet). But I have seen huge changes and my clothes fit differently than ever before.  My performances are improving on both runs and weights. And my energy is through the roof.

And here's the proof:

Completed 5k on the treadmill, the day after leg day and after going out dancing last night, in 24 minutes. My previous best was 24:27 and that was back in 2012. After only 5 weeks I have already met one of my 2015 goals (set a new 5k PR!).

AND

I'm stronger and happier with my body than ever before. Every week I go heavier, go harder, find another way to tweak my nutrition. And while I can't wait to share the full transformation with everyone, right now I am enjoying the journey and focusing on learning and growing on my own. 

Are you ready for 2015? Have you set your goals and outlined the steps to reach them yet?

A Day For Thanks

Happy Thanksgiving friends!

Today I'm doing my best to be thankful for what I have instead of looking at what I do not have. So here's what I'm celebrating today:

1. My daughters. They are the reason I keep moving forward and bettering myself. Today it's just Gem and I hanging out at home. The weather prevented us from going to see our family which brings me to my second item....

2. Friends. My friends hold me up, support me, and kick me in the butt when needed. Today another one of my friends had no Thanksgiving plans. So we're making it a day of fun instead. We'll be having shepherd's pie, chili, apple pie, chocolate cake, and hot chocolate while watching Christmas specials and playing board games.

3. Family. Even though we're scattered over the east coast now we're still a family. I never would have made it this far without them.

4. The obvious one... RUNNING! Today I celebrated my health and ability by heading out at sunrise to run (post hole?) through the snow and ice in the park to meet my mileage goal for the year!

Despite the 17* temps, the icy conditions, and it being a holiday there were still three other crazies in the park. I struggled against the part of my brain that told me to go home, pig out, and be warm. Having others out there encouraged me and reminded me why I love the community that surrounds my sport. Hitting my mileage goal over a month early despite all the setbacks of the last three months was just icing on the cake.

I came home and bragged to Gem that I'd reached my 1,300 mile goal and she asked what I'd run in previous years. So I graphed it out:

I didn't realize this was a PR or just how far I'd come in the last 3 years. I have to say it's a great feeling and it made me even more grateful for my amazing coach who got me through my first hundred, a 50 miler four weeks later, third woman at North Coast 24 Hour, and a marathon PR. My daughters who are excited by mommy's running adventures and encourage me in my pursuits. My family who cheers me on while secretly worrying about my mental stability. My friends who listen sympathetically and then tell me to suck it up and get back to work. My teammates at FitFluential, INKnBURN, and Altra who prove to me on a daily basis that anything is possible with a good plan and hard work.

I am so blessed this holiday season and I hope all of you are as well! Share with me what has made your year and your Thanksgiving special!

Run Like Bigfoot is Chasing You!

This weekend Shane and I ran the Bigfoot Half Marathon in Kittaning, PA. It's a small race and very low key. The price is good thanks to cotton race shirts and no finisher medals. I had a small hope that I might be able to take an age group award at such a small event.

Race morning I woke up about 10 minutes before we needed to leave. I decided to roll over and go back to sleep but Shane dragged me out of bed. I threw on some clothes, took breakfast into the car with me, and somehow managed to get us to the YMCA in one piece and with a little time to spare. We checked in and I hit the rest rooms and then we lined up to start. The 5k and the half marathon started together but there was roughly 125 runners total so it really didn't matter.

Here's a pic from last weekend's Just A Short Run 30k

I lined up about 1/3 of the way back from the starting line to allow the faster 5k runners some space. I probably should have moved up a little because I was dodging people from the gun until the first mile marker. I had planned to hold back and make this just another long run but I started to feel competitive as I looked up the trail and saw very few ponytails. I also could see another runner that I beat by just a bit last week and I couldn't help wanting to beat him again.

I ran with another woman for the first 4-5 miles. We were putting out a good pace, right around 9:10-9:20 per mile. I couldn't help worrying that she would surge and I would lose her though. So I made the first move, left her, and caught my rabbit. I passed him just before the turn around and then gapped him by maybe 1-2 minutes. Counting women on the way to the turn around I was in 11th place but I could tell the 10th place woman was fading quickly. Top 10 sounded like a good way to start my day.

This is Shane's bib, shirt, and medal but I'm too lazy to take my own pic.

As I approached mile 8 I started to feel the effects of all the miles and racing I've been doing. My will and my legs were fading but I was slowly closing the gap on the 10th woman. Just as I caught her the woman I'd been running with at the beginning blew by us. She had to be doing sub-9 minute miles. I passed the now-11th woman and increased my pace again but I couldn't catch the new number 10.

I started to drag again as I approached the 10 mile mark and the woman increased her lead. At this point my rabbit popped up right behind my shoulder and scared the heck out of me! I hadn't expected him to catch me but I was ready for some company. We stuck together through the last 4-ish miles and put the hammer down, laying down a 9:05 pace for the rest of the way.

I kept trying to catch the woman ahead of me but she kept her pace steady and maintained her lead through the finish. I managed to surge at the end and beat my rabbit by 7 seconds which was somewhat satisfying although I wouldn't have held that pace without him so it kind of evens out. 

Shane got a pic of me crossing the line

My official time was 2:02:14. So freaking close to sub-2! If only I hadn't slowed down from 8-10! I was 31/44 overall and 3/8 in my age group so I achieved my dream of getting a medal. Shane was 13th overall and 2nd in his age group so it was a good day for both of us. I celebrated by doing 7.5 more miles after lunch to make it 20.6 for the day and then doing 15 more today. I'd say a 62 mile week is a good way to celebrate my first AG award in a half marathon! ;)

Shamrockin' and Beer Drinking

Due to our stalker issue I haven't posted in a bit. I didn't want to remind the crazy that Shane and I would be leaving our house mostly unattended for three days. Sorry about that!

Chesapeake Bay

Shane and I left Pennsylvania on Friday night after taking the kids to my mother's and then furiously packing our own belongings. Shane had booked us a room in Frederick, Maryland for the night and we made a fairly uneventful trip to that point. Saturday morning we were up bright and early to finish our journey to Virginia Beach for the Shamrock Marathon.

On our way into town we encountered a tunnel. Being from Pittsburgh this really isn't odd to me whatsoever. Shane, however, freaked out. Apparently a tunnel that runs under the Chesapeake Bay is much scarier than a tunnel through a million bajillion tons of rock. SMH!

Shane's Tunnel Face

 

Our first stop was the expo at the Virginia Beach Convention Center. It was pretty organized and we were able to quickly pick up our bibs, bags, and shirts. There weren't a whole lot of vendors and there wasn't a lot to see either. I was kind of disappointed but I told Shane it was better if we didn't destroy our legs walking all over.

 

Convention Center

 

After the expo we met up with our friends, Jenn and Dan, who were getting married the next day, AFTER running the Shamrock half marathon! If that's not a running match made in Heaven then I don't know what is! We hung out for a bit and caught up before Shane and I headed to our hotel.

 

Marathon morning dawned cold and grey. The prediction was low 40's, cloudy, and possible showers. I decided on my INKnBURN leaf shirt, a long sleeve tech tee as a throwaway, and my INB capris along with my Altra Zero Drop Superiors. I added some cheap gloves and my SPIbelt and I was ready to go.

 

 

I also wore an orange bracelet that says "Running for Jenny". Jenny is a very brave (and speedy) fellow runner who is battling cancer. Having her 'with' me throughout the tough points helped me to remember that my pain was minimal and limited in the bigger picture and allowed me to push through.

We parked at around 6:30am a few blocks from the start and finish. We were right next to a grocery store so we took advantage of the warm and dry bathrooms several times while we waited for our 8:30am start. If you ever run Shamrock, arrive early or be prepared to walk several blocks (or miles) to get to your corral and car. We wandered to our corrals around 8am and met up with a couple friends before we all went our separate ways. I was in corral 3 and Shane was in 2 so I wouldn't see hime again until the finish.

There were seagulls everywhere!

A few minutes late we were off. I latched onto the 4:15 pacer with that being my 'goal'. I really thought I could do even better, maybe a 4:10. I figured a 4:20 was the worst I could do. The first few miles I relaxed into the 9:45-ish pace and waited for my body to warm up and everything to begin to 'flow'. Well it never happened. I warmed up enough that I removed my long sleeve shirt but didn't throw it. The wind was finicky, changing directions and alternately freezing and soothing me.

Miles 1-5:
9:56, 9:50, 9:34, 9:38, 9:46

I continued to shadow the 4:15 pace group intermittantly chatting with fellow runners. I found out I was running with a fellow Pittsburgh runner plus a friend of mine from Twitter. That was pretty cool! We talked about our goals and I voiced my desire to run a 4:10. Maybe I jinxed myself.

Miles 6-10:
9:43, 9:34, 9:51, 9:43, 9:39

Around mile 10 we entered the boardwalk. I thought this would be my favorite part but I think it was actually the opposite. There were 15 MPH winds blowing sand and salty mist in my face and the ocean looked cold and grey instead of warm and inviting. Not exactly the way I'd envisioned beach running. I stayed on pace with the 4:15 group but I wondered to myself if fighting the wind was a good idea. I tucked in behind two taller runners and hoped it would save some much needed energy for later.

Miles 11-15:
9:40, 9:32, 9:44, 9:37, 9:34

I crossed the half in 2:08 and my legs were already dragging. I started drinking at mile 14. Yuengling, Guiness, whatever was being offered by spectators, I started tossing back. Thankfully I have a stomach of steel but no amount of carbs and alcohol could put the missing bounce in my legs or lift my flagging morale.

Around mile 15 I started thinking I should start taking some walk breaks. I took a minute at a water stop to walk, take a GU, and drink a little bit extra. I had a little trouble catching up to the pace group and I got the feeling they were beginning to speed up. The pace group leader confirmed my suspicions less than a mile later when he stated he was a little behind and wanted to make up some time. I quickly realized a 4:15 may not be in the cards for me on such a craptastic day. I figured a 4:1x was still doable so I didn't fret too much though.

Miles 16-20:
9:54, 9:34, 10:55, 11:45, 9:47

Around mile 18 I fell off the back of the pace group and I couldn't catch them. I was running a 9:20-ish pace and they were pulling away so I quickly gave up. I took a longer walk break to try to get my legs to wake up. It seemed to help a little as I was able to see a 9:4x pace again for mile 20 but that was the end of my energy.

Miles 21-26:
10:57, 12:45, 12:20, 11:48, 12:04, 11:04

Last .2 (.42 according to Garmin): 10:43 pace

The last 6 miles I was absolutely dying. My legs were like lead. I would force myself to run a half mile and then I would walk for a minute. An 11 minute mile felt like 9 minute mile effort. I had a weird ache in my chest and I started envisioning dropping dead just shy of the finish line. I told myself I would find some way to make it across before I let death take me.

People were passing me left and right. I was getting more and more upset every minute but when the 4:30 pacer passed me I totally lost it. I started sobbing right there on the course somewhere between miles 25 and 26. I managed to choke it back after a minute and chase him down. I got in front of him for maybe a quarter mile and then I fell apart all over again.

I finally came back onto the boardwalk and I bargained and pleaded with my body to just let me hold on to a little dignity and make it to the finish line without walking. Thankfully it cooperated even though I could feel every step was more of a lurch and I wasn't looking fast or smooth. The finish line never seemed to draw nearer until suddenly it was actually there and I managed to take the last few strides across it. And then I moved to the side, fell on the ground, and bawled my eyes out.

medal

A very nice volunteer named Ken picked me up and handed me a kleenex. I sensed he was about to drag me off to the medical tent so I quickly explained I was just upset with myself and that I had trained much harder than my time showed. He still wouldn't let go of me but he walked me through the medal line, Gatorade table, and bananas before I finally was able to reassure him enough that he let me go in peace. I appreciate his concern looking back but at the time I really just wanted to be left in the sand to fall apart and process the complete reversal of fortunes.

Swag

In the end I was happy enough. Marathon number 6 was over and I finished in 4:33:02 which is an official PR of 1:03. I know I can run a much better marathon and I just had a bad day on a tough course. Apparently pancake flat is tough for me. I am more sore then after Baltimore or Marshall University. I know that I will do better when the weather improves and I'm not fighting a sinus infection and I don't have two kids with the stomach flu at home asking for me. I know that fighting sea winds didn't help anything either. I also know that there's a big PR just waiting to happen and now it will be even bigger because I have more time to train. Running is good!

6 states plus D.C. checked off!

Spring Thaw

Today was my last long run before taper. It's hard to believe it's almost over! Of course, then the real fun will begin. ;)

I signed Shane and I up for the Spring Thaw 20 mile race. This race has 10, 15, or 20 mile options and attracts around 1,000 people. It's pretty large for a local race! It consists of 5 mile loops around North Park lake. This would be Shane's one and only 20 mile run and my final run of 20+ miles.

I haven't felt well the last couple days. A sore throat and some heavy fatigue left my workouts lacking. I somewhat gave in to the feelings of impending illness and cut back my scheduled mileage a bit. I figured it was better to have a good last long run than run every mile to plan and end up actually sick right in my taper.

I picked out an outfit to fit with the 40 degree temps and a breeze. My INKnBURN denim print pants and Sakura pullover with my Altra Superiors. For the exterior I had a light jacket, a hat, and gloves. I also put my Altra logo tattoos on the back of my neck since that was the only skin I planned to have exposed. And I was ready to go!

 

We picked up our friend, Chris, at 7:30 and headed to North Park for packet pick up. There was no parking at the boathouse where the race started and ended so we parked about a half mile away at the spillway and walked in. We got our bags, bibs, and shirts and I felt a little luckier when I got bib 111.

 

 

It was still pretty early so we chatted with a lot of our friends. One of our friends, Jason, agreed to run with Shane and help him get through his first 20 miler. I also ran into a few of our other friends, Allison, Louis, Mike and Michelle. Soon enough everyone started to wander out to line up. I lingered in the warmth until we were asked to line up. I lined up between the 9:30 and 10:00 pace signs.

Funny shirt

A few minutes later we took off. I started out conservatively and watched as people flew by on all sides. I had to keep reminding myself that I had to run my own race. Around 3 miles in I began to pick up the pace. Mike and his friend, John, also happened to catch me at this point. They were running around 9:20-9:30 per mile so I decided to stay with them for awhile. John was wearing a kilt and pretty soon the Scottish jokes and drinking songs were pouring out. It made the first loop very enjoyable. I crossed the 5 mile mark at 48:45.

I continued to run with Mike and John for the second loop. I don't remember much except that the pace kept falling and I was surprised I was keeping up. We crossed the 10 mile mark at 1:34:28 and Mike was done. John and I continued on our own to the third loop.

Elevation profile

The third loop things were starting to get harder. I knew that I was very close to a 2 hour half marathon and I asked John to not slow the pace until we passed the 13.1 mark. We pushed through and my watch beeped the half marathon at 2:01:2x. That's over an 8 minute PR! That accomplishment brought back some energy and I managed to keep the pace steady for the rest of the loop. We hit the mats for 15 miles at 2:21:41.

The last loop was the hardest 5 miles of my life. My brain said it was okay to slow down, my legs told me to take a walk break, but my pride said it wasn't worth it if I threw away my great first 15 for a crappy finish. I kept pushing and I could hear John struggling beside me. The cheery banter of the early miles was long gone by this point. It was all we could do to move forward.

At mile 19 we came upon Louis walking slowly. I had expected him to finish long before me. I told him to help John and I get to the finish and that seemed to perk him up. He began to jog and then to run. Soon he was well ahead of me and I was pulling away from John. All I wanted was to finish so I could stop running. Louis finished 48 seconds ahead of me and John 23 seconds behind me.

Splits

My official time was 3:10:50 although that is apparently gun time and not chip time. I am absolutely thrilled with that anyway! I was 110/152 overall and 6/8 in my age group though so I guess I still have a lot of improvement to make ahead!

PR'ing in the New Year

First off, sorry this took so long! It's been a crazy day which I will explain in tomorrow's post!

Now, for the good stuff!

Yesterday Shane and I travelled to West Virginia to take part in the Run To Read Half Marathon. I was scheduled for 18 miles anyway so I had no intentions of actually racing. My plan was to run 5 super easy miles right before the race and then run the race as close to 10 minute mile pace as I could depending on how I felt.

We had a fast trip and pulled in to Prickett's Fort just after noon. We found the bathroom and then picked up our packets. No T-shirt, no finisher's medal, no goodies in the bag, just a hat and gloves. I guess I should have realized that considering the race only cost $25. The volunteers also parked Shane and I about 5 feet from the edge of the river which made me really uncomfortable. I would kind of like to pay off my vehicle before I let it get swept away by a freak flood or something.

View from our parking spot

 

I asked a volunteer for some directions about which way the race ran from where we were. They pointed out the path and I headed off to do my warm up. I was disappointed to find my legs felt like lead and my heart rate was sky high for how slowly I was moving. I had plenty of time before the 2PM race start so I just kept moving and taking some pictures of the course I would soon be running with 400 of our closest friends.

 

The running path

 

This race is nice in that the views are pretty cool. The first part of the race runs a 2.25 mile out and back which goes through a tunnel (which threw my Garmin off by a good bit). Going out it's slightly uphill but it gives you a good boost coming back down on the way back past the start. After you cross the parking lot where the race started you continue on the path over a couple bridges (a little scary with the ice in January) and beside the river. There's another turn around at the 9 mile mark and then the runners make their way back towards the parking lot for the finish.

 

Running in the hills of West Virginia

 

After my warm up I headed back to the car to drop my jacket and hydrate and fuel. I expected Shane to be in the car staying warm but he wasn't there. I ate two Shot Bloks and drank some water before I checked my watch. I had less than 15 minutes until start time! Whoops!

 

I made my way past the fort to the parking lot and lined up at the back of the pack. There were no real directions on paces or walkers being towards the back. I was hoping I was in the right place based on the looks of the people around me. That is until the woman beside me started talking about running Boston. Apparently I think I look a lot faster than I actually am?

 

Prickett's Fort

 

The race started only a minute or two late after a couple runners realized they weren't wearing their chips. Doh! I was down to just my INKnBURN denim print pants and peacock long sleeve top plus a hat and gloves and I was COLD! I believe it was about 35 degrees with a wind chill of 28. Getting started felt so good that I went out way too fast. I was passing lots of people despite the uphill grade and I was wondering if maybe I had started too far back. Then I hit the first mile marker and my watch beeped out a 9:11. Whoops!

 

The really cute mile markers for this race

 

I backed off and tried to get closer to 10:00 pace. My legs and lungs seemed pretty happy in the 9:30-9:45 range though so I just went with it. It was really odd to be moving so well after such a tough 5 miles right before but I figured I'd be slowing down soon enough. My splits for the first out and back:

 

Mile 1: 9:11

Mile 2: 9:21*

Mile 3: 9:21*

Mile 4: 9:23

Mile 5: 9:39

 

* Miles 2 & 3 are averaged because the tunnel screwed up my GPS signal.

 

As I hit the second out and back portion I lost a little steam and walked through the aid station just after mile 5. I wanted to take a GU but didn't want to take my gloves off. I was just comfortable and I knew that as soon as my hands got cold I would be freezing. I decided to walk the next water station and take one there. However, I started running next to an older man and at the 7+ mile water stop we started talking while we walked and drank and I completely forgot to take my GU. I stayed right behind this man up to the turn around hoping to catch him and passing quite a few people in the process. I was really surprised how many people were quitting and walking back. Splits to the turn around:

 

Mile 6: 10:05

Mile 7: 9:50
Mile 8: 10:04
Mile 9: 10:01

I was pleasantly surprised reviewing these splits. Every other mile is a little bit slower because I walked and drank a little bit. I had been planning to carry my handheld but with aid stations just over 2 miles apart I didn't really see the point. If I had actually been in the frame of mind to race and not walked every aid station I bet I could have put up a really good time! As I came around the turn around I could see the older gentleman in front of me and I decided I would slowly reel him in before I got to the next water stop. It worked perfectly and I caught him at mile 11.

Another section of the trail

We ran together for the next mile or so. He introduced himself as Jim and we didn't chat much because we were both working hard to keep passing the large number of 'walking wounded'. There were a surprising number of people trying this as their first half and a lot of them were under-trained. The looks of desperation and pain on the faces I passed were a little disconcerting. I remember those feelings all too well. Somewhere in mile 12 Jim jumped into a port-o-potty and I was left to continue on my own again. I glanced at my watch and was surprised to see I could still make it under 2:10.

Mile 10: 10:17
Mile 11: 10:34
Mile 12: 9:45
Mile 13: 10:13
Last .23: 8:27 pace

My brain was screaming at me to walk but I told myself there was no time to be a baby now. I pushed on, setting my sights on each person in front of me and slowly working to pass them. Finally there was no one left in front of me and I could see the finish line. I wanted to lay down, I wanted to puke, I wanted to just walk so freaking bad. I threw in one last surge and crossed the mat. I looked at my Garmin and couldn't believe my eyes! 2:09:45!

Visitors' Center

I stumbled around the finish area for a bit and grabbed a can of Pepsi and a flavored water. I couldn't find any plain water and I really didn't care at the moment what I drank so long as it was wet. I wobbled back up the hill to the visitor center where we were treated to chili and cookies. The chili totally made the lack of medals and shirts worth it.

I finally found Shane a little while later. He had gone to the finish later expecting me to come in around 2:15-2:20 so we just missed each other. He finished in 1:49! I ended up coming in 185/277 finishers and 12/25 for my age group. There were 73 DNF's according to the timing site. I think that they included people who registered but didn't show up maybe? It's hard to believe that many people quit.

In the end I'm thrilled to start off 2013 with a new PR (prior 'official' PR was 2:20) and a great long run. And I have some more big news to share tomorrow. It's going to be a great year!

Week In Review: Week 6

Wow! Have I really been doing this for 6 weeks already? My weekly average mileage is sky high compared to just a few months ago and the extra work is beginning to show rewards already. I'm really excited about what this will mean for me by summer!

Monday: Silvester Harmony 5k plus warm up. Total: 6.1 miles

Tuesday: 7 miles in the snow.

Wednesday: 6 Rounds: 24 squats, 24 push-ups, 24 walking lunges, run 400 meters.

Thursday: 5.5 miles easy.

Friday: 2 mile warm up, 5 hill sprints, cool down. Total: 4 miles

Saturday: Off. Volunteered at the Odyssey 5k.

Sunday: 18.23 miles including the Run To Read Half Marathon. Race report to come tomorrow!

Now I am exhausted! Off to bed! 

How was your training this week? Any races?

Silvester Nacht (New Year's Eve)

Yesterday Shane and I ran the Harmony Silvester 5k for the third year in a row. This year it was kalt! (Cold!) This race through historic (and hilly!) Harmony celebrates its German heritage by kicking off Silvester (New Years) on Germany's time. A 3PM race is followed by a 6PM countdown and ball drop with fireworks (midnight in Germany).

Shane and I knew parking would be a nightmare. The timing company (Miles Of Smiles) owner had warned us that over 300 people had pre-registered earlier this week so we made sure to arrive early and get a good parking spot. We picked up our race bags and dropped them in the car and then ran the course as a warm up. We arrived back at the starting line 10 minutes before the start and I did some form drills to stay warm and hopefully get ready to PR!

Race day weather was not ideal

 

At 3 o'clock on the dot.... we stood there.... There was a flatbed truck and a bunch of cars on the course (open course) so we had to wait for them to move out of the crowded starting area. We finally got the bullhorn about 5 minutes later. I took off with a woman I had lined up beside and quickly realized I was being pulled out too fast. My Garmin flashed 6:35 pace and I pulled back, maybe too much. The first mile is rolling and ends with one GIANT uphill but I was fresh. It should have been fast! 

 

Mile 1: 8:05

 

The second mile is more downhill than uphill. There's a few good ups but it's mostly runnable. However, I was fretting over my slow first mile and trying not to overcompensate on the downhills. I was worried about ice and the broken asphalt and the fact that I fell on ice yesterday and my knee was feeling a little tender. Once again, I erred too much on the side of caution.

 

Mile 2: 8:00

 

The last mile is almost entirely uphill with one good downhill stretch. I tried to let my legs fly on this downhill but I couldn't catch my breath. I think partly due to the fact I overdressed and partly due to the cold air temperatures and wind. I really struggled on the last hills and people were flying by me. I think I kind of mentally threw in the towel as groups of women passed me.

 

Mile 3: 8:32

 

As I came into sight of the finish line I checked my watch and realized a PR was out of reach. I was getting really angry at myself at this point and I heard footsteps approaching my left shoulder. I dug deep and out-sprinted a man to the timing mat. I beat him by 4 tenths of a second! At least I can be proud of that.

 

Final .13 miles: 1:05 (8:24 average)

 

Overall time: 25:41

 

I was kind of sulking in the church where the food and water was set out until I talked to a few other runners. It seems like a lot of our friends had a pretty rough day, probably due to the weather. Finishing only 36 seconds slower than last year and placing better was a big morale boost.

 

Elevation Profile

 

Last year I placed 5th in my age group. This year I was.... wait for it.... Second! There were 19 women in my age group. I think it's pretty awesome that I was able to take an award when there was that much competition! I finished 2/19 age group, 56/255 women, and 163/518 overall.

 

Happy with my award

 

Shane and I

 

Shane and I had to haul our butts home pretty fast though as the weather began to deteriorate even further. We ended up driving home in a white out!

 

Right in the middle of a snow storm!

 

Overall, I think this was a good way to end the year. It may not have been the PR I was hoping for but it wasn't PR conditions. I still outperformed my competition and took an award for the first time at this race. I'll just have to look forward to a very big PR in 2013!

 

Shirt, bib, and medal

Week in Review: Part 5 (End of the Year!)

This week was my first cutback week of the training cycle. I was looking forward to it but also dreading it. I really enjoyed seeing big numbers the past few weeks and I hated to see my average drop back down right at the end of the year. I decided to use it as a mini-taper for an end of the year PR attempt at the Harmony Silvester 5k. Shane and I have raced this for three years now and I set a PR last year. I hoped to repeat that feat this year.... But you'll have to wait for my race report tomorrow!

On to the training week!

Monday: 3 miles in 37:05 (run/walk) + weights.

Tuesday: Off (Christmas!)

Wednesday: 1 mile warm up, 8 hill repeats at 10% incline, cool down + CrossFit WOD. Total: 3 miles.

Thursday: 1 mile warm up, 6 miles steady state. Total: 7 miles.

Friday: 2 mile warm up, 6 x 200m repeats, cool down. Total: 4 miles.

Saturday: 3 mile walk.

Sunday: 3 mile easy run.

Total: 23 miles in 4:08:27.

Training Week 4

Well my highest mileage week in probably EVER is over! And I survived! I can't believe I can say I ran 50 miles this week with no ultras or marathons to pad my total. And I ran all of those miles in 9:23:32. Wish I could do that when I run a 50 mile race! We also had our first snow of the season this week so it made for some interesting runs!

Gem in the snow

So what does a 50 mile week look like?

Monday: Walk 3 miles at 15:08 average pace on a 1% incline plus weights.

Tuesday: 1 mile warm up, 6 miles at steady state pace, 1 mile cooldown. Total: 8 miles @ 9:50 average.

Wednesday: 8 miles of 9/1 run/walks on the trail. Total: 8 miles @10:59 average.

Altras in the snow

Thursday: 1.5 mile warm up, run 5/4/3/2/1/2/3/4/5 minutes hard with 2 minutes recovery between, cool down. Total: 7.5 miles @ 9:45 average.

Friday: Walk 6.5 miles on 1-7% incline increasing .5% every .5 miles. Total: 6.5 @ 14:58 average.

Saturday: Hang out with family and exchange gifts. Stuff face, drink too much wine, and laugh a lot while the kids play in the snow.

Ash in the snow

Sunday: 17 miles @ 10:40 average pace. Really nice day on some easy trail and road plus one giant hill!

Elevation profile of Sunday's long run

Totals: 50 miles/9:23:32 or 11:15 per mile average.

Now I get to reward myself with my first cutback week just in time for Christmas! And hopefully just in time to PR at a NYE 5k!

How's your training? Got any fun holiday plans?

Picture Fun and a Challenge

The holidays are here and so is the fun! From getting a new hairstyle to new clothes and eating goodies it's the most wonderful time of the year. Or so the song says...

Making cookies with my kiddos was a nice touch this week. Of course Ash's cookies went in a separate tupperware since I don't think anyone likes baby drool flavor!

Gem decorating cookies 

Ash eating sprinkles 

So much fun! 

Final products

 

Holidays also mean end of the year fun and get togethers so I took the time to get a new 'do.

 

Sheila is a genius!

 

And what's Christmas without presents?! Running Skirts hooked me up with an awesome outfit for my cold weather workouts. I love the fit and fabric and the color of the top. There's even little leopard print accents on the pants! Too fun! The headband stayed put through a CrossFit workout too.

 

Pretty!

 

Fits wonderfully! (And I need a new mirror.)

 

Speaking of presents, I spent two nights making a cross stitch (my first ever attempt) for Christmas. Gem gave it to her great-grandma for Christmas. I hope she liked it!

 

 

And really the best part is just the large amounts of quality family time. :)

 

Mom & Ash fun!

 

Just as fun but also serious, I've been challenged to a dual. Well, not really but kind of? It's a running challenge. Altra Zero Drop tweeted to ask "Why do you run?" I saw one of my running idols, Harold from a A Veteran Runnah, answer the question and my own answer came to me. I run because I want to be better! Like Harold who I saw in action (from very far behind) at the Runner's World Festival.

 

Harold's PR's are really impressive (for a retiree or not!). Somehow our tweets turned into a challenge. We'll compare our PR's at the end of 2013 and see who has improved the most to crown a winner (of what, we don't know). So as of right now my PR's for 2012 are:

5k: 24:27
10k: 59:30 (soft)
13.1: 2:20 official, 2:08 time trial
26.2: 4:34:05

And, of course, there's ultras but these aren't part of the challenge.

So what do you think my chances are? Anyone else want to join in on the fun?

 

Nerve Check

Last month I had the amazing experience of meeting Shalane Flanagan during the Runner's World Hat Trick. Getting to Q&A an Olympic marathoner has to be one of the coolest things I've had the pleasure of checking off my bucket list (even if I didn't know I should have put it on there!). I promised to get up the videos of the session and I finally am! I'm only about 5 weeks late so hush!

The first video I wanted to share is Shalane talking about her pre-race nerves and how they affected her throughout highschool and college and how she uses them to push herself now. After the video I'll talk more about my own experiences with keeping pre-race jitters in check but for now here's the good stuff:

Now, if you're still here, let's talk about me! Every person is different but from my own experience I know that race day nerves can ruin a performance. My first marathon was an absolute disaster and a big part of it was nerves. My stomach went sour in the days leading up to the race and I let all the fears, excitement and anxiety get the better of me. I had the worst race of my life and a miserable couple days on either side of it to boot.

So what can you do? The answer is to focus on what you can control.

Have you done the training? If the answer is no then maybe you should reevaluate your goals or even drop down to a shorter distance. But if the answer is yes then you should feel secure in your ability.

Is your goal realistic? We all have the desire to blow our last time out of the water or get a medal. Evaluate your training and races leading up to your goal race. Do the times and paces that you ran indicate your goal is attainable? Note: I didn't say easy, just within reason. Again, if not, reset your goals. If yes, try to relax and trust in your training.

I was extremely nervous meeting Shalane for the first time!

Do you have a plan? Have you figured out what your splits should be at each mile or certain interval (5k, 10k, half, etc)? Do you know when you are going to take a GU or a Shot Blok and when you plan to drink? For my PR marathon I had everything planned: 52 minutes per 5 miles and GU or 2 Shot Bloks every 5th mile. I carried a handheld and drank to thirst. Knowing that I had everything I needed in my SPIbelt and that I wasn't depending on luck, the course aid stations, or last minute decisions really eased my mind.

Check the weather the day before and lay out your clothes, your drop bag (if you're using one), your (charged!) Garmin and iPod, your GU's/Shot Bloks/whatevers, and anything else you will need to take with you. Having everything right in front of you when you wake up will make it easier to remember your plans and you won't leave the house wondering if you forgot something important.

Lastly, eat your normal breakfast even if you have to eat it earlier than usual. If you ate a bagel with peanut butter and coffee before long runs then eat that before your race. Think about how long it usually takes you to feel ready to run after your meals and allow at least that much time between your breakfast and your race.

You may not be entirely relaxed and confident, but as long as you know there's nothing else within your control, it will be easier to trust in your training and have an enjoyable day.

What are your favorite pre-race rituals? Do you have any superstitions or good luck charms? How do you keep your nerves at bay?

M.U.M.'s The Word!

Today was my last big race of the season, Marshall University Marathon. What a crazy year it's been! This was my 30th race for 2012 and my third marathon this year. After just missing my goal at Baltimore last month I really wanted to take another crack at 4:29:59 or better. I had no illusions that it would be easy, however. In the 4 weeks between Baltimore and Marshall, I ran two 5k's, a 5 mile, a 10k, and two half marathons. My legs are pretty much destroyed and I've been battling what seems to be bronchitis or an upper respiratory infection since Baltimore. I was going to find out just how tough I really am today if I wanted a shot at a PR.

On Saturday I made the 4.5 hour drive down to Huntington, WV and picked up my packet. This race is awesome in that you get a shirt and a jacket if you register early. I got both and was pleasantly surprised, except that the small shirt is still too big for me!

Shirt

 

The jacket is actually a dark forest/hunter green but my iPhone won't pick it up.

I didn't have the foresight to make hotel reservations for such a small marathon. Wouldn't you know I couldn't find a room to save my life? I ended up in a fleabag dump about 20 minutes outside of town. It didn't even have a name, the sign just said 'MOTEL'. The room was painted puke green, there were holes punched in every wall, the bathroom counter was pulled free of the wall, the smoke detector was missing, and there were what appeared to be blood stains on everything. I practically begged my husband to drive down and stay with me to save me from the huge, loud men stomping up and down the stairs, slamming doors, and screaming all night. Of course, he stayed home. I curled up on top of the comforter and fell into an uneasy sleep. I woke up every hour or two when a door would slam or someone would start yelling. I was so happy when my alarm went off at 4:30am and I could get the heck out of dodge!

My personal hell

 

I drove around and finally found an open gas station. I got a coffee and a donut and then drove to the stadium where the race started. The lot was practically empty so I enjoyed my breakfast and sorted out my gear. I decided to wear my INK n BURN shorts and camisole with a $5 Walmart throwaway and some cheap gloves. It was around 45 degrees at starting time.

 

One of the big issues with this race was a lack of communication with the runners. According to the website the starting line was at one intersection but it actually turned out it was about 2 blocks up. I was standing with a huge group of people when they made an announcement that we all needed to run to the real starting line before they started the race. I made my way up to the back of the pack at the true starting line and it was only a few minutes before we were off. I didn't start my Garmin with the horn because I assumed there would be timing mats at the start. I was wrong and, therefore, my watch was off the entire race.

 

As soon as I started I was pretty much on pace. I wanted to start out more conservatively this time in hopes of not bonking or at least not too hard. I wanted to stay within 10 seconds of my goal pace so 10:00 - 10:20 for an average of 10:10-ish.

 

Mile 1: 10:17

Mile 2: 10:09

Mile 3: 10:35

Mile 4: 10:36

Mile 5: 10:04

 

By the third mile I was starting to feel the effects of the past few months of extreme racing. I had weird aches and pains that would pop up and then disappear again a few hundred feet later just to be replaced with something else. First it was a pain deep in my groin and then it was my shin. Eventually my feet and ankles and even my lower back decided to protest too. I began to just ignore the aches knowing that one would disappear and another would arise soon. I finished the first 5 miles right about the 52 minute mark so I made it my goal to finish each 5 mile interval in 52 minutes. I figured that would get me a 4:26 - 4:29 finish.

 

Mile 6: 10:29

Mile 7: 9:57

Mile 8: 9:57

Mile 9: 10:14

Mile 10: 11:00

 

I'm not sure what exactly happened at mile 10. I was carrying my handheld so I wasn't stopping at water stops. I took my nutrition every 4 miles or so. I took a GU at mile 4, 2 Shot Bloks at miles 9, 13.1, and 17 plus another GU at mile 22. I tried to keep my walk breaks to take my GU or Shot Bloks under a minute.

 

Mile 11: 9:45

Mile 12: 9:55

Mile 13: 10:03

Mile 14: 10:35

Mile 15: 10:53

 

In the second half the temperature started to rise quickly. It was right around 72 degrees by the time I finished. At mile 15 I stopped to have my handheld refilled and I also started taking Gatorade at several aid stations. I was feeling surprisingly strong though. The aches were still there but I didn't feel like they were affecting me too much. One thing that was really irritating was the lack of scenery on the course. Downtown Huntington is just not pretty and I had nothing to look at besides the back of the person in front of me.

 

Mile 16: 10:22

Mile 17: 10:07

Mile 18: 10:03

Mile 19: 9:51

Mile 20: 9:56

 

At mile 20 I was feeling confident that a 4:29 was in the bag. I was taking a 30 second walk break every mile or mile and a half and it was keeping my legs happy. I never had any cramping or bonking. I started trying to see how hard I could push. I wanted to leave everything on the course and either succeed in epic fashion or blow up just as well.

 

Mile 21: 10:19

Mile 22: 10:29

Mile 23: 11:23

Mile 24: 10:29

Mile 25: 11:28

 

In mile 23 I stopped for a cup of Gatorade and the volunteer handed me water. I had to loop back to get the right cup and then walk long enough to get it down. I knew I lost some time but I hoped the last little bit of hydration and electrolytes would see me through since my water bottle was empty again. However, it didn't happen. Shortly after mile 24 my left knee hit me with a sharp pain. I ended up walking for about 90 seconds to relieve it and that cost me any chance of my 4:29. I told myself I had to still try though and I picked it back up.

 

Mile 26: 10:29

Last .42: 9:44 average

 

Stadium

 

This course is USATF certified so I'm not sure why I got such a long reading. I almost always get a 26.3 Garmin distance on marathons. This was by far the longest course I've ever run. Every mile marker was consistently a quarter mile past where my Garmin said it should be. I'm wondering if the starting line debacle didn't end up adding that distance?

 

Anyway, the last little bit of this race is what makes it worth running. You run down a ramp into the stadium (OUCH!) and onto the football field. You run to the far goal post, make a U-turn, and then run across the field to finish in the end zone. A little boy handed me a football as I made the final turn (to commemorate the football team killed in the plane crash) and so I tucked it and sprinted. I actually managed to catch and pass one woman in this final 100 yards. According to my Garmin I got down to a 7 minute mile here.

 

Catching another woman at the last second... literally

 

 

I stopped my watch and saw 4:33:45. Not the time I wanted but a PR nonetheless. I happily collected my medal and then sat in the turf to drink a bottle of water before heading home. However, my official time is now posted as 4:34:05. I am really unhappy that the lack of starting mats means I now have a 4:34 PR instead of a 4:33 PR.

 

Medal

 

 

5 marathons done and six states down!