So after the disaster that was the weather of my half marathon I decided I wanted one more shot to have a good race after all the hard work I put in this fall. I didn't think that my workouts were targeted enough for a 5K PR so I found a rare 10K (around here atleast) to run in since it would require more of the endurance that I was tapping into. The Reindeer Run was the winner - it was 3 weeks after the half marathon giving me ample time to recover from first race, get a good hard week of running in and then have a mild taper. It was also the day before I went on vacation which would be a good point to give my legs a good week of rest. Everything seemed like a great idea so I signed up.
I had no clue how big the race would be until the morning of, and even then it was hard to tell because it was run on the same course as the 5K at the same time. At the start of the race it appeared that there were about 200-300 people running, I could be totally off since I was toward the front though. The course was an out and back with a slight detour around the half way mark - 10K ran the course twice. Going in I wasn't crazy about this set up, but it turned out to be a great thing so I could judge how the wind would affect me along the way, and to give me a landmark to put in the final kick on my second lap.
Once again it was a blustery day in Oklahoma - winds about 12mph out of the North, not to bad if it wasn't a bitter cold wind! Thankfully most of the race was run east-west so I only had to deal with the wind in small sections no more then 1/4 mile in length. Right as the gun went off and I went to hit Garmin start, Garmin went to screen saver - so as I'm navigating walkers off the start line I am also trying to restart Garmin...lost about 11 seconds off the overall time in the mess, but worse was that Garmin couldn't find my pace - it was saying I was running a 6:15 pace for awhile, 7:30...finally it settled at about 8:30. That had me messed up on the first half mile because I couldn't figure out how fast to go out. Once I got it settled I was already stuck in an 8:30 pace mode (was shooting for an average of 9:10) so I figured I was in for a long day and a massive bonk at the 5K mark. I worked to pull my pace down slowly so I wouldn't loose too much speed and feel like I was walking. Somewhat successful because I had the best positive splits in a race that I have ever had.
There were a lot of people running around me the entire race, lost about half the field at the 5K turn around so the second half of the race I ran quite a bit on my own, but I was focused so that didn't bother me. Also kept my mind occupied by watching the front runners come back in and watching the walkers and slower people pass. If I hadn't had that to keep me entertained I might have crashed. Some how I managed to push through. In the final mile I finally had to stop at the water stop and take a quick walk break. My pace had been so fast that my legs were turning to jello. This saved my PR I'm sure, if I had kept pushing I wouldn't have made the last mile without slowing to a 10minute pace.
Anyways - this is rambling so I will tie it up...writing a race report 2 weeks later is tough, I just don't remember enough. As you can see on my splits I started out really fast but managed to slow down throughout the miles to keep from crashing. Going into the race I was hoping for a 9:10 pace which would give me about a 3 minute PR. Due to my fast start and being able to push through the pain I ended up with a much bigger PR (about 4 minutes I think). Hopefully with my adjusted training plan for the spring I can pull this into longer races and finally make it through a half marathon without crashing. My secret is in endurance, I don't have the mind set for the longer races so I have to prep better in training.
Splits:
Mile 1 - 8:36
Mile 2 - 8:47
Mile 3 - 8:58
Mile 4 - 9:04
Mile 5 - 9:05
Mile 6 - 9:17 (walk break and into wind)
.2 - 8:52
Avg - 8:57, overall time 55:41
4 people in my age group finished in the 30 secs before me so I thought I was going to be in 4th place but ended up in 8th, oh well - 30-35 is a really tough age group in our city. I will get there!
Thursday, December 23
Monday, November 22
Route 66 1/2 Marathon
A note about this race before I start in on the race report. I have run this race twice and both times a runner tragically died doing something they loved. RIP to our fellow runners who have passed on. (I am beginning to think I am a jinx for this race and should stay away).
Downtown Tulsa, OK is very hilly. I should have remembered this from last time I ran this race, but somehow between the course change and 2 years away I had forgotten just how hilly it was. Now just to make it interesting we will throw in 20 mph winds from the South and make it humid. Okay - now race!
Pre-Race: Nothing drastically different here. Followed my eating from the Flying Pig almost to the bread stick. I wasn't near as hungry this time as last though so it was harder to eat as much. I don't feel that pre race fueling had anything to do with this race. Woke up morning of the race to the wind whistling through the downtown sky scrapers. hmmm, this doesn't sound good. Good news was that it was going to be a nice day so I wouldn't have to worry about being cold the first few miles.
Race: The race used starting corrals this year. I wish more big races would go to this, it really kept the walkers out of the front of the line and kept most of the log jams minimal (as in a 10 min pace runner in with 9 min pace group). I was in the second corral and positioned myself about midway through with the 2:05 pace group right in front of me. The first mile of the race was an uphill and I knew I wanted to take it slow. I figured I would see what the pace group did and go from there. Because it was so crowded at the beginning we couldn't get much over a 10 minute pace going up the hill, so good things had no trouble going out to fast. Apparently the first 7 miles of this race was through the hillest portion of Tulsa. Even though I had done no hill training I was able to tackle all the hills while sticking to a 9:30 pace (I think I would slow down on the uphill then speed down). We went through some really rich areas of town, very scenic. The wind also was not a factor in this part. If we were running into the wind we would either be sheltered by the hill we were running up or thankful for the wind to cool us as we ran down hill(humidity was about 80% for the race - ick). Took a gel around 5.5 when my legs started feeling the effects of the hill and I kept pushing myself. I hit the 10K mark at about 59:30 and was really happy with my time. Things seemed to be going just as planned.
Mile 1-7 splits: 10:02, 9:37, 9:26, 9:26, 9:19, 9:28, 9:24
At mile 7.5 of so we leave the nice neighborhoods we had been running in and head out to an overpass crossing the river through the city. We made a giant 3 mile triangle over several streets, and i swear the entire time we were running into the wind. Somewhere around 8.5 my legs just gave out. I had been steadily in front of the 2:05 pace group the entire time and figured when I started to tire I would just join them. Well I guess there pacer's idea for the race was to run some serious negative splits so that the hills were easier and time was made up on the flats. They flew by me. I had to revert to a run walk strategy, but made sure I ran atleast a mile between each walk section, and if possible made it to the water stop. I really hated that I had to get to the point, but by this time we were running along side the river, straight into the wind, on flat road. There was no way around it. My pace dropped drastically. I took my second gel but I felt like it did no good. My legs kept getting heavier and heavier and I fought just to keep going. Finally made it to the turn around so the wind was at my back, but I was so spent I couldn't utilize the wind to pick up speed. I concentrated on just making it through mile 12 so I could sprint the final bit. And can I say that the final .1 miles was up a hill! Seriously made us climb to the finish??? Once I got to the top and saw the finish line I took off and managed to find a 7:00 pace.
Miles 8-13 splits: 9:59, 9:34, 10:00, 10:33, 10:20, 10:00, 8:41
Final time: 2:08:36
I was disappointed. When I found out the wind was going to be strong I changed my race goals to 2:05 outside chance, PR, and finish without crashing. I reached one goal of a PR (40 seconds that it was). I felt like I lost it at 8ish, which I was worried I would because I had such a problem with tempo runs the last 8 weeks. I've come to some conclusions looking ahead to training next year that I will address later. But most of all I want to go back out and try again, I wish I could have a redo on a great day, because I know I could do it. But once again I will take what I have learned and apply to the next race.
Ultimately I have to remember that 4 months ago I hurt my back and had to take a month off running. I have to realize I lost alot in that time, and that I wasn't going to be at the same level I was at the Flying Pig. If I can hold onto this training I know I can apply it to next Spring and really hit it hard, I just have to keep things in perspective. It's just so hard to do when you have your ultimate goal in reach and you drop it.
Downtown Tulsa, OK is very hilly. I should have remembered this from last time I ran this race, but somehow between the course change and 2 years away I had forgotten just how hilly it was. Now just to make it interesting we will throw in 20 mph winds from the South and make it humid. Okay - now race!
Pre-Race: Nothing drastically different here. Followed my eating from the Flying Pig almost to the bread stick. I wasn't near as hungry this time as last though so it was harder to eat as much. I don't feel that pre race fueling had anything to do with this race. Woke up morning of the race to the wind whistling through the downtown sky scrapers. hmmm, this doesn't sound good. Good news was that it was going to be a nice day so I wouldn't have to worry about being cold the first few miles.
Race: The race used starting corrals this year. I wish more big races would go to this, it really kept the walkers out of the front of the line and kept most of the log jams minimal (as in a 10 min pace runner in with 9 min pace group). I was in the second corral and positioned myself about midway through with the 2:05 pace group right in front of me. The first mile of the race was an uphill and I knew I wanted to take it slow. I figured I would see what the pace group did and go from there. Because it was so crowded at the beginning we couldn't get much over a 10 minute pace going up the hill, so good things had no trouble going out to fast. Apparently the first 7 miles of this race was through the hillest portion of Tulsa. Even though I had done no hill training I was able to tackle all the hills while sticking to a 9:30 pace (I think I would slow down on the uphill then speed down). We went through some really rich areas of town, very scenic. The wind also was not a factor in this part. If we were running into the wind we would either be sheltered by the hill we were running up or thankful for the wind to cool us as we ran down hill(humidity was about 80% for the race - ick). Took a gel around 5.5 when my legs started feeling the effects of the hill and I kept pushing myself. I hit the 10K mark at about 59:30 and was really happy with my time. Things seemed to be going just as planned.
Mile 1-7 splits: 10:02, 9:37, 9:26, 9:26, 9:19, 9:28, 9:24
At mile 7.5 of so we leave the nice neighborhoods we had been running in and head out to an overpass crossing the river through the city. We made a giant 3 mile triangle over several streets, and i swear the entire time we were running into the wind. Somewhere around 8.5 my legs just gave out. I had been steadily in front of the 2:05 pace group the entire time and figured when I started to tire I would just join them. Well I guess there pacer's idea for the race was to run some serious negative splits so that the hills were easier and time was made up on the flats. They flew by me. I had to revert to a run walk strategy, but made sure I ran atleast a mile between each walk section, and if possible made it to the water stop. I really hated that I had to get to the point, but by this time we were running along side the river, straight into the wind, on flat road. There was no way around it. My pace dropped drastically. I took my second gel but I felt like it did no good. My legs kept getting heavier and heavier and I fought just to keep going. Finally made it to the turn around so the wind was at my back, but I was so spent I couldn't utilize the wind to pick up speed. I concentrated on just making it through mile 12 so I could sprint the final bit. And can I say that the final .1 miles was up a hill! Seriously made us climb to the finish??? Once I got to the top and saw the finish line I took off and managed to find a 7:00 pace.
Miles 8-13 splits: 9:59, 9:34, 10:00, 10:33, 10:20, 10:00, 8:41
Final time: 2:08:36
I was disappointed. When I found out the wind was going to be strong I changed my race goals to 2:05 outside chance, PR, and finish without crashing. I reached one goal of a PR (40 seconds that it was). I felt like I lost it at 8ish, which I was worried I would because I had such a problem with tempo runs the last 8 weeks. I've come to some conclusions looking ahead to training next year that I will address later. But most of all I want to go back out and try again, I wish I could have a redo on a great day, because I know I could do it. But once again I will take what I have learned and apply to the next race.
Ultimately I have to remember that 4 months ago I hurt my back and had to take a month off running. I have to realize I lost alot in that time, and that I wasn't going to be at the same level I was at the Flying Pig. If I can hold onto this training I know I can apply it to next Spring and really hit it hard, I just have to keep things in perspective. It's just so hard to do when you have your ultimate goal in reach and you drop it.
Friday, November 12
Fall 2010 training changes
So here I am a week or so out from my next 1/2 marathon, and I've taken a different direction in a sense to training this time. I'm anxious to see how this will affect my race and see if it will result in better times.
To start, after a month off this summer due to a back problem, I learned how to cross-train and discovered swimming. It has been a wonderful cross training tool - I go about once a week after either a long run or speed workout. It really relaxes my legs. I don't know that I get much aerobic benefit from it, but I don't feel bad for not running and sitting at home.
Next, I used a training plan for Runners World that utilized running 3-4 days a week at an easy pace, around 45-60 seconds slower then goal pace (some short runs, some long runs) and one day of speed work of some sort. I've never subscribed to the idea that running at an easy pace for 75-80% of my weekly mileage could equal a faster time, but everyone swears by it so we will see how it works. One thing I can say is that my body is not as exhausted 1 week out from the race like it usually is. I feel stronger at this point, but we will see how that equals out on race day.
One thing I have had to fight is my goal pace/ finish time. At the beginning I really wanted to shoot for a 2:00 time, but as I trained I realized that the month off left me a little short on endurance in speed. I've adjusted my speed workouts over the last 6 weeks to more of a 2:05 time. I will push to get that 2:05, if I can do more I will, but if I don't make it I won't be too disappointed is it is more around 2:07 - i have to accept what my body can do post injury.
So hopefully next Sunday I will have a successful race - I'm working on my mental game: going out slow up the first hill, taking in plenty of carbs and hydration, and not bonking in the final 5K. Here goes nothing! (again)
To start, after a month off this summer due to a back problem, I learned how to cross-train and discovered swimming. It has been a wonderful cross training tool - I go about once a week after either a long run or speed workout. It really relaxes my legs. I don't know that I get much aerobic benefit from it, but I don't feel bad for not running and sitting at home.
Next, I used a training plan for Runners World that utilized running 3-4 days a week at an easy pace, around 45-60 seconds slower then goal pace (some short runs, some long runs) and one day of speed work of some sort. I've never subscribed to the idea that running at an easy pace for 75-80% of my weekly mileage could equal a faster time, but everyone swears by it so we will see how it works. One thing I can say is that my body is not as exhausted 1 week out from the race like it usually is. I feel stronger at this point, but we will see how that equals out on race day.
One thing I have had to fight is my goal pace/ finish time. At the beginning I really wanted to shoot for a 2:00 time, but as I trained I realized that the month off left me a little short on endurance in speed. I've adjusted my speed workouts over the last 6 weeks to more of a 2:05 time. I will push to get that 2:05, if I can do more I will, but if I don't make it I won't be too disappointed is it is more around 2:07 - i have to accept what my body can do post injury.
So hopefully next Sunday I will have a successful race - I'm working on my mental game: going out slow up the first hill, taking in plenty of carbs and hydration, and not bonking in the final 5K. Here goes nothing! (again)
Sunday, September 26
Tie-Dye Tri
So I had the crazy thought to try a tri- can't be that bad, right? God help me if I ever have a crazy idea like that again!! The race was put on by the local YMCA and was a 500y snake swim, 12 mile bike ride, and 5k run. Sounds easy enough, right? Wrong! Add a cheap mountain bike and 20 mph winds and you have the recipe for a rough day.
I went in without expectations. I knew the bike would slow me down, and I had never done anything like this so I didn't want to give myself the oopurtunity to be disappointed. My only hope was that I would break 2 hours. I did that with a time of 1:47:51! Field was a little over 300 people with what looked like a good mix of athletic ability. At 7:30 we lined up for the snake swim. We were numbered by our anticipated finish time for the swim. I had guessed 11 minutes and had been rewarded with a middle of the pack number - 155. Took about 30 minutes to get in pool and I was off. I had trained some for the swim so felt pretty strong there. Started getting tired about 300y in and taking more time at the wall each time. I was passed by 2 people. The guy right behind me who confessed before the race that he timed himself at 9:30 the week before and then one other guy. Nobody else "caught" me so that made me happy. Finished swim in 12:09 which included a short run into the transition area so I technically swam under 12 minutes, yea!
Transition went pretty well. Had a 2:22. Had not anticipated how tired my legs would be and being out of breath so that slowed me down some. Funny point- my ghetto bike was too short to use the rack so mine sat under with the kickstand down. Oh well. Started to jump on bike in transition but then remembered that I had to walk out so I did. Jumped on bike at the line and was off. This is when I discovered the massive wind of the day. Luckily the worst of the wind was out of the north which was only half of the two loop section of the course- overall about 4.5 miles of the ride (felt like 12 though). I had to just bite down and push through the wind. There were times I felt like I was standing still. Just couldn't get the power on the bike to do anymore. I got passed by many people - which I expected- but did pass one person which surprised me! Finished the bike portion in 59:17- which broke the hour mark I was expecting to hit so another win. I did finish 132 of 144- award for coming in the 90th percent anyone???
Transition 2 was a quick one, just had to rack my bike and grab a new water bottle. Needed a few seconds to get my legs back so I walked through it. 1:01 was the time. Headed out on the run. Took my second gel (first was on the bike) and worked on keeping my pace down. I had forgotten to start my Garmin on the bike so I decided to do without and just run. I left with one other lady who seemed to be keeping about the same pace as me so I stuck with her in my sights. It felt like the run was taking forever! It wound through some back streets and parking lots before hitting an asphalt trail. By the time I got to the 1K marker I felt like I had already gone over a mile. Legs were just tired, no pain from the bike though. Around 2K I could start feeling the affects of the bike seat on my butt which started to slow me down some. Lost my pacer at this point and started shuffling. Only walked once through the water station, which I was proud of my stamina in the run. Overall run time was 33:00 (same time as my very first 5K 4 years ago!).
So looking back: From the second I hit the water I was already thinking what did I get myself into. I guess because of that I never really relaxed. I just didn't get the enjoyment of doing a tri like I do a road race. At the finish line I just felt relief to be done, not the amazed satisfaction of doing a tri. I guess in a way (especially because of the bike) I didn't feel like I belonged in the field, like I was inferior to the rest of the athletes. I know alot of that is due to the fact that it is my first attempt, but overall just didn't enjoy it enough to go through it again.
Stats: (all rankings for overall female)
Overall 1:47:51 (124/144) (28/32 age group)
Swim 12:09 (93/144)
T1 2:22 (80/144)
Bike 59:17 (132/144)
T2 1:01 (40/144)
Run 33:00 (90/144)
I went in without expectations. I knew the bike would slow me down, and I had never done anything like this so I didn't want to give myself the oopurtunity to be disappointed. My only hope was that I would break 2 hours. I did that with a time of 1:47:51! Field was a little over 300 people with what looked like a good mix of athletic ability. At 7:30 we lined up for the snake swim. We were numbered by our anticipated finish time for the swim. I had guessed 11 minutes and had been rewarded with a middle of the pack number - 155. Took about 30 minutes to get in pool and I was off. I had trained some for the swim so felt pretty strong there. Started getting tired about 300y in and taking more time at the wall each time. I was passed by 2 people. The guy right behind me who confessed before the race that he timed himself at 9:30 the week before and then one other guy. Nobody else "caught" me so that made me happy. Finished swim in 12:09 which included a short run into the transition area so I technically swam under 12 minutes, yea!
Transition went pretty well. Had a 2:22. Had not anticipated how tired my legs would be and being out of breath so that slowed me down some. Funny point- my ghetto bike was too short to use the rack so mine sat under with the kickstand down. Oh well. Started to jump on bike in transition but then remembered that I had to walk out so I did. Jumped on bike at the line and was off. This is when I discovered the massive wind of the day. Luckily the worst of the wind was out of the north which was only half of the two loop section of the course- overall about 4.5 miles of the ride (felt like 12 though). I had to just bite down and push through the wind. There were times I felt like I was standing still. Just couldn't get the power on the bike to do anymore. I got passed by many people - which I expected- but did pass one person which surprised me! Finished the bike portion in 59:17- which broke the hour mark I was expecting to hit so another win. I did finish 132 of 144- award for coming in the 90th percent anyone???
Transition 2 was a quick one, just had to rack my bike and grab a new water bottle. Needed a few seconds to get my legs back so I walked through it. 1:01 was the time. Headed out on the run. Took my second gel (first was on the bike) and worked on keeping my pace down. I had forgotten to start my Garmin on the bike so I decided to do without and just run. I left with one other lady who seemed to be keeping about the same pace as me so I stuck with her in my sights. It felt like the run was taking forever! It wound through some back streets and parking lots before hitting an asphalt trail. By the time I got to the 1K marker I felt like I had already gone over a mile. Legs were just tired, no pain from the bike though. Around 2K I could start feeling the affects of the bike seat on my butt which started to slow me down some. Lost my pacer at this point and started shuffling. Only walked once through the water station, which I was proud of my stamina in the run. Overall run time was 33:00 (same time as my very first 5K 4 years ago!).
So looking back: From the second I hit the water I was already thinking what did I get myself into. I guess because of that I never really relaxed. I just didn't get the enjoyment of doing a tri like I do a road race. At the finish line I just felt relief to be done, not the amazed satisfaction of doing a tri. I guess in a way (especially because of the bike) I didn't feel like I belonged in the field, like I was inferior to the rest of the athletes. I know alot of that is due to the fact that it is my first attempt, but overall just didn't enjoy it enough to go through it again.
Stats: (all rankings for overall female)
Overall 1:47:51 (124/144) (28/32 age group)
Swim 12:09 (93/144)
T1 2:22 (80/144)
Bike 59:17 (132/144)
T2 1:01 (40/144)
Run 33:00 (90/144)
Saturday, August 7
Tri again
Well it's been a summer so far. Was doing great. Finally had an awesome long run after 4th of July weekend. I was feeling better about running, was a little tired of P90X but was gettingback on the ball. Then bam my back went out not like normal after a race. Really bad. Couldn't move. Couldn't stand up straight. More pain then I've ever been in. It required me to take a break. From Everything. I sat for a week in pain. Getting to the fridge was a workout. I was bummed and depressed. I saw people running and craved it. I let my friends downi wasn't there to motivate working outso they slipped. Second week was better I could walk again and the pain was mostly gone (thanks to a marvelous massage). Still was afraid to run so I went to the pool for a swim. I got out the bike and went for a ride. I did things that required no impact. That's when it hit me. It might be a few weeks before I could run like I wanted too. I was going to need something to keep me on track until I could run(had to be in shape for vacation). So I decided to tri that right. I have joined the triathlon revolution I said I would never do. I was forced to do these activites anywas so why not give it a shot? So I am now riding and swimming 3-4 times a week and I'm settling for 10 mile run weeks for now. I'm playing it smart. I don't want to be hurt come September when I want to train for that 2 hour 1/2 marathon so I'm taking it easy. I'm hoping in the end it pays off. That I'm strong and gain muscles from the cross training. Find new sports to fill time.
One thing is for sure at this time- swimming an hour in the pool sure bets an hour of running in this 100* heat. So tri on!!!
One thing is for sure at this time- swimming an hour in the pool sure bets an hour of running in this 100* heat. So tri on!!!
Saturday, June 19
Sitting on the edge of 30
So many times I sit in a car reading a running magazine thinking the next run I do will be perfect. I'm so inspired by the words on the pages. Inevitably this always happens on a dark time in my running, I go out and fail feeling worse then I did before reading anything. So here I sit again with the same thought in my head. I'm stuffed silly from dinner, contemplating ice cream, and thinking tomorrow I am going to get up and conquer the beast. So the real question is how will I make tomorrow different?
The first thought rushing to my head is that tomorrow will be the last time I run in my 20s. As of Monday I move into a new age bracket in the racing world. And it's a hard bracket. The winner of most races comes from the 30-35 especially if it is a more casual event without college and high school competition. So do I really want my last run as a 20 something to be bad? End up in tears like the last couple of weekend runs? Do I want to head into 30 something thinking I've lost my running swager? No. I want to be strong amd happy. Even if it means a slower pace earlier in the morning to miss the horrid heat of June. I want to come in and feel as strong as I felt crossing the finish swine in cincinnati.
It's all mental. Yes there are physical hurdles- the heat, the early wake up call, etc. But those don't have to throw me off my game. If I can keep a positive attitude then I can win this run and come in with a good experience. Amd a good experience can pull me through some many more tough days to come this summer. So the mental I really need to conquer is that of my own preceived failure. If I can make what I can do given the conditions a success then indeed I will win.
The first thought rushing to my head is that tomorrow will be the last time I run in my 20s. As of Monday I move into a new age bracket in the racing world. And it's a hard bracket. The winner of most races comes from the 30-35 especially if it is a more casual event without college and high school competition. So do I really want my last run as a 20 something to be bad? End up in tears like the last couple of weekend runs? Do I want to head into 30 something thinking I've lost my running swager? No. I want to be strong amd happy. Even if it means a slower pace earlier in the morning to miss the horrid heat of June. I want to come in and feel as strong as I felt crossing the finish swine in cincinnati.
It's all mental. Yes there are physical hurdles- the heat, the early wake up call, etc. But those don't have to throw me off my game. If I can keep a positive attitude then I can win this run and come in with a good experience. Amd a good experience can pull me through some many more tough days to come this summer. So the mental I really need to conquer is that of my own preceived failure. If I can make what I can do given the conditions a success then indeed I will win.
Sunday, June 13
Still no luck
So I've been trying. I've rebalanced my running, going out for shorter runs not forcing that to be my only source of exercise. However the damn humidity around here is killing me at the moment. I can make it out for about 3 miles and then everything starts breaking down. My body will be so hot at this point that I can't cool off. That forces me to start walking constantly and not being able to keep up running because my legs just give out. Even though I know its the weather, it starts messing with my mental state and I start walking even when I don't need to. It's so frustrating not to be able to run as much as I know I can. I can run 13 miles, but right now I can't run 5!!!!!! I'm really trying to stay positive about all of this and remember that it will eventually dry out and just be hot. At that point everything will even out - but I might die before then.
So I have to come up with a way to combat this for now- continue to adapt- until the weather cooperates. I think limiting runs to 30-40 minutes tops (unless weather allows otherwise) so that I'm coming in about the time I'm hitting overheat period. If I want to run more then 3.5 a day, I need to run a two a day so that I get it. This is not ideal but it will have to do for now. I'll get the miles, it won't be all at once, but that will come back when the weather returns.
So I have to come up with a way to combat this for now- continue to adapt- until the weather cooperates. I think limiting runs to 30-40 minutes tops (unless weather allows otherwise) so that I'm coming in about the time I'm hitting overheat period. If I want to run more then 3.5 a day, I need to run a two a day so that I get it. This is not ideal but it will have to do for now. I'll get the miles, it won't be all at once, but that will come back when the weather returns.
Monday, May 17
A time to refocus...
So for the last 3 months or so I've been struggling with the ability to keep my drive and focus during running, especially on runs over 10 miles or in races. I don't know what has happened but I figured I should start over and refocus on my running to come up with the reasons why.
I found my ability to push and push through the tough times last fall when training for a half marathon in the Wichita Mountains. Even though the plan was long and rigorous and required hours of running in the summer, I never seemed to hit a wall - and during the race I was able to push through the hard times when I wanted to quit. I want to find that again...
I figure a good starting location would be why I run. I run to relieve stress from work, to get outside and enjoy the fresh air since I don't have a window at work, to stay in shape and healthy, so I can eat normal portions of food and food I like, to get away from everything. My goals have changed alot since when I first started running to lose weight. Now I run because I want to, not because I feel I need to get out and be healthy. Maybe I need a new running statement...
"I run because I want to and because everyone deserves a moment to themself with no distractions."
I run because I want to: so why do I feel like it has become a burden or a game of try not to die when I go to a race or when I go on a long run. First thing I can think of is because I no long just run to finish, I run TO finish. I want to be in a top percentage of finishers, I want to break a time record that I've set for myself, I want to compete and be better. A competitive attitude is great, it keeps one motivated and focused, but I guess it can burn you out because you are always trying to be your best. Even when I try to go to a race and have fun I end up trying to race someone or the clock or myself. I can't just relax and have fun. I need to find a way to run more like when I take Jenga on runs - run because it is fun and to let my tongue flap in the breeze (of course that is Jenga with the tongue part!).
Because everyone deserves a moment to themself with no distractions: I'm constantly trying to please people, to get things done on time, to get things done. I never have time to sit back and do things that I want to do for myself like watch tv, read a book, just sit in silence or drive my car with no end location. Running helps me with this because no one can distract me when I run. It's just me. This doesn't seem to be a problem in my eyes because I haven't changed that reason to run - but I think sometimes when I force myself to go run (getting up at 6 on Saturdays) that I hit a wall. I'm not doing it because I want to get away - it's turning into another thing to get done. When I'm stuck on a schedule for a race and have to get in the runs I start to feel run down again. I have to stay positive and do it because I want to.
So now how do I get back where I want to be? Happy to run and just relaxed? My first attempt (weather permitting) is to take my pup Jenga to a Dog Run on the river on Memorial Day. My dog loves to run and I love to see others with their dogs running so what better. I can beat a previous time because I've never done it and it will be about Jenga, not a time. Next I think I'm going to focus on 5K races this summer. One because they are shorter and I don't have time to get frustrated and two because it doesn't take as much time to train for these races so I can do other things but run. Maybe getting some shorter faster races under my belt will help longer slower races seem less pushed, more enjoyable. Last - I know I want to break a time barrier, I always do, it's what makes me train hard on the hot and cold days and the days I want to sit on the couch - so maybe I need to get better at making the goal pace easier instead of making it a challenge. Get use to running it for all my normal runs on these shorter summer runs so that when fall rolls around it is just natural. Even if I don't beat my 5K PR, at least I have made 9:30 seem simple.
Starting this week I am going to spread out my running so it's not always something that has to be done at night. Monday morning I am going to get up and run a few miles. Start with 2, maybe get up to 4 - take my pup when possible, just have a good run that gets me awake on my worst day. One day a week I will run at night and then one day during the weekend I'll get in a long run. Change it up, keep things exciting and unpredictable, right???
Okay, so there is a start. I'm going to be more conscience about coming on here at least once a week and posting updates, feelings and what is going on. Maybe that way I can keep track of what is good and bad and how I'm adjusting. So till next time - Run On!!!
I found my ability to push and push through the tough times last fall when training for a half marathon in the Wichita Mountains. Even though the plan was long and rigorous and required hours of running in the summer, I never seemed to hit a wall - and during the race I was able to push through the hard times when I wanted to quit. I want to find that again...
I figure a good starting location would be why I run. I run to relieve stress from work, to get outside and enjoy the fresh air since I don't have a window at work, to stay in shape and healthy, so I can eat normal portions of food and food I like, to get away from everything. My goals have changed alot since when I first started running to lose weight. Now I run because I want to, not because I feel I need to get out and be healthy. Maybe I need a new running statement...
"I run because I want to and because everyone deserves a moment to themself with no distractions."
I run because I want to: so why do I feel like it has become a burden or a game of try not to die when I go to a race or when I go on a long run. First thing I can think of is because I no long just run to finish, I run TO finish. I want to be in a top percentage of finishers, I want to break a time record that I've set for myself, I want to compete and be better. A competitive attitude is great, it keeps one motivated and focused, but I guess it can burn you out because you are always trying to be your best. Even when I try to go to a race and have fun I end up trying to race someone or the clock or myself. I can't just relax and have fun. I need to find a way to run more like when I take Jenga on runs - run because it is fun and to let my tongue flap in the breeze (of course that is Jenga with the tongue part!).
Because everyone deserves a moment to themself with no distractions: I'm constantly trying to please people, to get things done on time, to get things done. I never have time to sit back and do things that I want to do for myself like watch tv, read a book, just sit in silence or drive my car with no end location. Running helps me with this because no one can distract me when I run. It's just me. This doesn't seem to be a problem in my eyes because I haven't changed that reason to run - but I think sometimes when I force myself to go run (getting up at 6 on Saturdays) that I hit a wall. I'm not doing it because I want to get away - it's turning into another thing to get done. When I'm stuck on a schedule for a race and have to get in the runs I start to feel run down again. I have to stay positive and do it because I want to.
So now how do I get back where I want to be? Happy to run and just relaxed? My first attempt (weather permitting) is to take my pup Jenga to a Dog Run on the river on Memorial Day. My dog loves to run and I love to see others with their dogs running so what better. I can beat a previous time because I've never done it and it will be about Jenga, not a time. Next I think I'm going to focus on 5K races this summer. One because they are shorter and I don't have time to get frustrated and two because it doesn't take as much time to train for these races so I can do other things but run. Maybe getting some shorter faster races under my belt will help longer slower races seem less pushed, more enjoyable. Last - I know I want to break a time barrier, I always do, it's what makes me train hard on the hot and cold days and the days I want to sit on the couch - so maybe I need to get better at making the goal pace easier instead of making it a challenge. Get use to running it for all my normal runs on these shorter summer runs so that when fall rolls around it is just natural. Even if I don't beat my 5K PR, at least I have made 9:30 seem simple.
Starting this week I am going to spread out my running so it's not always something that has to be done at night. Monday morning I am going to get up and run a few miles. Start with 2, maybe get up to 4 - take my pup when possible, just have a good run that gets me awake on my worst day. One day a week I will run at night and then one day during the weekend I'll get in a long run. Change it up, keep things exciting and unpredictable, right???
Okay, so there is a start. I'm going to be more conscience about coming on here at least once a week and posting updates, feelings and what is going on. Maybe that way I can keep track of what is good and bad and how I'm adjusting. So till next time - Run On!!!
Saturday, May 15
See Spot Run 10K Race
Well I went into this race to have fun. I did the race for the t-shirt, to help the dogs, and to see people with their dogs doing the 5K. Of course my competitive nature took over and I wanted to push as hard as I could. Unfortunately I haven't trained for that over the last 2 weeks, i've taken it easy since Flying Pig, so it was a really hard pace that I couldn't keep.
To start the announcer says race start was moved back 15 minutes so I go walk around. Come back at 10 minutes till start and they are about to shoot the gun! AACCCCK don't do that. anyways, I jump into like and look around - obvious walkers are spread all over the front of the race. Great. As I try to move through the crowd, I politely say to people excuse me and pass through. One group as i'm passing say rudely - "excuse here, where she think she's going?" Ummm you guys are barely running and I want 9:20 splits. whatever.
I catch up to a group running my pace and we go back and forth over the 10K. It was a very hilly course which I wasn't prepared for, but was still strong from pig training so i would push through - usually passing people on the way up, but then would keep pace on the way back down and get passed. We kept this up till about 8K when I hit a wall. I guess my lactic acid just had enough and legs locked up. Walked for about 30 seconds. I hated that, it killed me, but i couldn't go anymore. I probably could have but I've lost the mental edge to push through that. I need to find that edge again.
I ended up with about 59:25 - only a 40 sec PR. I wanted at least a minute, more like 2. But it wasn't a good race. I don't have a racing mind right now. I need to get that back somehow. That needs to be a goal. I need to find a mental edge again.
Tuesday, May 4
Cincinnati Flying Pig 1/2 Marathon
Wow, that's all I can say about this race and the events around it. They have really put together a fun race experience and my favorite so far. From the pig sculptures to the swag to the spectators in the rain - it was amazing. I would love to go back and do this race again - and wouldn't even mind tackling the marathon if I eventually turn into a marathon junkie.
So the race - I like to break it up into three distinct parts: First 5 miles, Second 5 miles, Final 5K. I know many people say to do this anyways, but the way the race route was set up lent itself well to this way of thinking. I just want to take a minute and plug this half, I loved the course - even the hills. Mainly because the first 5 miles end within blocks of the finish line so when a race usually has left the finish area at the beginning mile or so, you were still in the area well into the race. I think this was a great mind game in my opinion.
Miles 1-5: I started out running with the 4:10 marathon pace group. I wanted to be able to pace the first couple of miles and also have a group to run the hills (which didn't happen). The crowd was dense for the first 3 miles between the bridges, turns, and poor road conditions from the rain. This caused for very sporatic pacing. Sometimes I felt like we were sprinting and other times it felt like 10 minute miles. Around mile 4.5 I stopped for water and got caught up in the mob. Instead of easily working my way back to the group, I sprinted - STUPID. Not only was it going up an overpass, but the group was speeding up for some reason also. Ended up killing my legs momentairly. I was faced with the option of keeping up and being tired or walking to take a gel and letting the group get away. I chose the latter. I think in the end it worked out.
Splits for the first 5 miles were: 9:52, 9:34, 9:42, 9:09, 9:25
Miles 6-10: Known as the climb. And what a climb it was. Being from Oklahoma I have never seen a hill like this and have no clue how I would have trained. My thought had always been to take it easy on the hills and just survive - well I did this, just taking it easy turned out to be walking every 5-10 minutes for a block. I really didn't want to but my legs just couldn't handle the hills and the short recoveries. Within the time I also had to use a porta potty (first time ever in a race) and stopped for a picture opp with the family. By this time I had given up on the thought of having a PR in the race and just wanted to have fun and enjoy the gorgeous views (through the rain). There was no way I would beat Dallas with a mile of hills left to go and walking so much.
Splits for miles 6-10 were: 9:18, 10:33, 11:30, 9:53, 10:13
The last 5K: So my original intention was to "race" the final 3.1. It was a mix of downhill and flat that I thought would be doable if I took it easy on the hills. Well I took it easy on the hills and man did it pay off. The downhill started around mile 10.5 or so and it was steep. I stretched my legs and just let it fly, enjoyed passing people and watching downtown Cincy come back into view. I was feeling good and keeping a pace around 8:30 - then the shoe came untied - stop retie both, start again. Still moving at a great pace. We start passing the walkers at this point as they are going through mile 6 and I think, man I've come so far since I started running which was a real confindence boost! I turned into the final 2 miles and took off...crap another untied shoe, why didn't I double knot?????? Took off again. Around 12.5 my legs start to get tired but I keep telling myself to push through and want it, so I do. Turning onto the final stretch I expected about .2 miles, no more like 1/2 miles to go. Really feeling it now but I will myself not to stop, even though I really want to walk I don't. Up the final mini hill (monster at this point) and past the "Finish Swine". As I pass the clock says 2:14:xx - not bad, not a PR but okay. I look down at my watch as I stop it and it says 2:09:18 - NO WAY!!!!!!!!!!!!!!! No way I PR'd with walking, the hill, potty stop, and 2 shoe tying stops. Welcome beaming smile!!!!
Splits for last 3 miles were: 9:15, 9:06, 8:56
And just to say - if it hadn't been for the potty stop and untied shoes, Garmin said my final time would have been 2:06:xx!!!!!!!
Anyways despite the rain and the hills the race went great. Spectators were amazing to say the least and I really enjoyed the experience. Now time for some rest!
So the race - I like to break it up into three distinct parts: First 5 miles, Second 5 miles, Final 5K. I know many people say to do this anyways, but the way the race route was set up lent itself well to this way of thinking. I just want to take a minute and plug this half, I loved the course - even the hills. Mainly because the first 5 miles end within blocks of the finish line so when a race usually has left the finish area at the beginning mile or so, you were still in the area well into the race. I think this was a great mind game in my opinion.
Miles 1-5: I started out running with the 4:10 marathon pace group. I wanted to be able to pace the first couple of miles and also have a group to run the hills (which didn't happen). The crowd was dense for the first 3 miles between the bridges, turns, and poor road conditions from the rain. This caused for very sporatic pacing. Sometimes I felt like we were sprinting and other times it felt like 10 minute miles. Around mile 4.5 I stopped for water and got caught up in the mob. Instead of easily working my way back to the group, I sprinted - STUPID. Not only was it going up an overpass, but the group was speeding up for some reason also. Ended up killing my legs momentairly. I was faced with the option of keeping up and being tired or walking to take a gel and letting the group get away. I chose the latter. I think in the end it worked out.
Splits for the first 5 miles were: 9:52, 9:34, 9:42, 9:09, 9:25
Miles 6-10: Known as the climb. And what a climb it was. Being from Oklahoma I have never seen a hill like this and have no clue how I would have trained. My thought had always been to take it easy on the hills and just survive - well I did this, just taking it easy turned out to be walking every 5-10 minutes for a block. I really didn't want to but my legs just couldn't handle the hills and the short recoveries. Within the time I also had to use a porta potty (first time ever in a race) and stopped for a picture opp with the family. By this time I had given up on the thought of having a PR in the race and just wanted to have fun and enjoy the gorgeous views (through the rain). There was no way I would beat Dallas with a mile of hills left to go and walking so much.
Splits for miles 6-10 were: 9:18, 10:33, 11:30, 9:53, 10:13
The last 5K: So my original intention was to "race" the final 3.1. It was a mix of downhill and flat that I thought would be doable if I took it easy on the hills. Well I took it easy on the hills and man did it pay off. The downhill started around mile 10.5 or so and it was steep. I stretched my legs and just let it fly, enjoyed passing people and watching downtown Cincy come back into view. I was feeling good and keeping a pace around 8:30 - then the shoe came untied - stop retie both, start again. Still moving at a great pace. We start passing the walkers at this point as they are going through mile 6 and I think, man I've come so far since I started running which was a real confindence boost! I turned into the final 2 miles and took off...crap another untied shoe, why didn't I double knot?????? Took off again. Around 12.5 my legs start to get tired but I keep telling myself to push through and want it, so I do. Turning onto the final stretch I expected about .2 miles, no more like 1/2 miles to go. Really feeling it now but I will myself not to stop, even though I really want to walk I don't. Up the final mini hill (monster at this point) and past the "Finish Swine". As I pass the clock says 2:14:xx - not bad, not a PR but okay. I look down at my watch as I stop it and it says 2:09:18 - NO WAY!!!!!!!!!!!!!!! No way I PR'd with walking, the hill, potty stop, and 2 shoe tying stops. Welcome beaming smile!!!!
Splits for last 3 miles were: 9:15, 9:06, 8:56
And just to say - if it hadn't been for the potty stop and untied shoes, Garmin said my final time would have been 2:06:xx!!!!!!!
Anyways despite the rain and the hills the race went great. Spectators were amazing to say the least and I really enjoyed the experience. Now time for some rest!
Eating before the race
So in attempt to remember this in the future, I am going to post what I ate before all my races and how I felt on race day. Hopefully this will help me figure out my best eating plan. Every once in awhile I might post plates from the days before long runs if I find something that works well.
Since I was out of town, I went to Olive Garden the night before the race. I had minestrone soup for an appetizer with a bread stick, and wheat linguini with meat sauce and another bread stick for the main course. I was comfortably full afterwards. We ate around 6pm.
The rest of the day I had half a turkey sandwich on a kaiser roll and kettle chips for lunch. I had a big breakfast because we went to a special brunch so I had eggs, bacon, quiche, strawberries and two small cinnamon rolls.
Race day...how did I feel? Fuel wise I think I did good. Pre-race I had 1/2 bagel with peanut butter 2 hours before and a luna lemon zest 15 minutes before. Miles 1-5 I felt great. No problem with fatigue. At mile 5 I pushed it too hard up a hill and my legs felt tired but i took a gel and moved on. Took another gel at 10 but my legs didn't feel too bad. I definitely did not hit a wall where I felt like I had no energy like I did in Dallas.
My biggest thing to remember is that I can't think diet in the few days before a race. I have to think how am I fueling my body. This is hard for me, but in the end it resulted in a faster race time and a much better feeling in the end.
Since I was out of town, I went to Olive Garden the night before the race. I had minestrone soup for an appetizer with a bread stick, and wheat linguini with meat sauce and another bread stick for the main course. I was comfortably full afterwards. We ate around 6pm.
The rest of the day I had half a turkey sandwich on a kaiser roll and kettle chips for lunch. I had a big breakfast because we went to a special brunch so I had eggs, bacon, quiche, strawberries and two small cinnamon rolls.
Race day...how did I feel? Fuel wise I think I did good. Pre-race I had 1/2 bagel with peanut butter 2 hours before and a luna lemon zest 15 minutes before. Miles 1-5 I felt great. No problem with fatigue. At mile 5 I pushed it too hard up a hill and my legs felt tired but i took a gel and moved on. Took another gel at 10 but my legs didn't feel too bad. I definitely did not hit a wall where I felt like I had no energy like I did in Dallas.
My biggest thing to remember is that I can't think diet in the few days before a race. I have to think how am I fueling my body. This is hard for me, but in the end it resulted in a faster race time and a much better feeling in the end.
Tuesday, March 16
Dallas Rock n Roll 1/2 Marathon
Ahhh spring has sprung, the warm weather and sun are out and we can now commence running in shorts again. This only came after a horrible winter (for us here in my fine state that live here to get away from the cold) where Jenga and I enjoyed (?) many runs in the snow or just freezing cold temperatures. So as I endured my first 1/2 of the season, my preparation was a little lacking due to my inability to suck it up and train in the cold weather. Wuss, I know, but i do run in 100 degree temps all summer when many retreat to their treadmills...
Dallas Rock n Roll, inaugural event. Must say it was well organized for a first time race - i would never have know if it hadn't been printed on everything between here and Dallas. Expo was amazing. There were so many different booths and things to see. My best buy? A new leash for Jenga. Its called a wacky walker and has a latex center so the dog is constantly pulling against a rubber area instead of my body... and oh how my body loves it!!!!
Onto the race. Another early morning due to Spring Forward (whoever thought of this sucks, and whoever continues to observe it sucks more) but I arrived in the starter village with about an hour before race time. If anyone has the opportunity to purchase a special potty pass for a race - suck it up and do it, best money ever spent to get a flushing toilet and running water!!! (thanks Craig). Anyways lined up in Corral 6 (felt so fast to be nearer the front then the back!) and awaited my opportunity to start. Just FYI, it was 45 degrees and at this point i had been without my warmups for about 30 minutes. Couldn't feel my feet or my hands for the first 3 miles...
Miles 1&2 were uneventful. The fun of waving to 5 or 6 cameras, the fun of the starting line and starting of the race...yea all that. Ran through downtown dallas - up the street where JFK was shoot and into the luxury apartment area. Mile 2.5 I saw my cheerleaders for the first time...also managed to lose my HR monitor from its secure place and it hung out as a belt until mile 7 when i ditched it.
Miles 3 & 4 felt great. was running at a steady pace, keeping around a 9:45 like planned. A few small uphills but i managed.
Mile 4.5 suddenly my legs felt like weights. huh???? what is this. shouldn't be feeling this for atleast another mile. Just passed a water stop but figure there's another one just ahead so I pop open my carboom and go after it. a some relief - and by the way, next water stop is 2.5 miles away...always memorize the map for water locations!!!!
Miles 5-7 was a war of wills. I kept telling myself to just keep running until the water stop then I could walk through it. So good thing the water stop was so far away cause it kept me going - but i was mentally getting taxed at this point.
Mile 7...water!!!! (you think i had been in a desert). And cheerleaders!!!! Dropped aforementioned HR monitor - told them i was dying and wasn't sure i would make it and plugged on. Thankfully the rest of the race was downhill (almost).
Miles 8-12 were just getting to the finish line. We had turned back in the direction of the finish which is always a plus and now I was just fighting not stopping completely. By this time my IT band was killing me and my achilles was super sore. All causing me to change my stride constantly and never get into rhythm. I played the run to water, walk the stop game for 4 miles just to make it to the finish. I also played a mind game that if i could keep all my splits below 10:28 that i would still PR and have a successful run. I really wish I could have enjoyed the route more, but I was so focused on finishing and looking at the runners in front of me to see what was around me. I'm bummed about that part for sure.
Mile 13 i'm in the fair park where the finish is, passing fans, the UT band (ick) and the majestic cotton bowl. I really wanted to kick it to the finish, but I just couldn't. I allowed my mind to relax about people passing me and just smiled knowing i didn't give up. 2:10:52. PR by 4:15. So success, but not really. I'm bummed that I just wasn't feeling it that morning and that I let my self get out of form enough to end up hobbling to the finish line it seems. It was the first attempt at my new goal which is always a challenge so I have to know that it is a learning experience.
First thing i learned - eat atleast 3 meals the day before. Make sure they have some nice complex carbs in them, and maybe not as much protein - save that for post race. At this point this is all that I can see affected actual race day. I think that being sick 3 weeks ago affected my endurance some also.
So there is race one of the season - Flying Pig look out, I'm going to Rock you!!!!
Sunday, January 24
7 Weeks till Dallas RnR
I haven't been by in a while, so I figured I should stop by and share some thoughts on running over the last couple of months. It has been full of turmoil to say the least, and it has definitely challenged my well-being and ability to adjust.
To start with I finally bit the bullet and did another 5K. My last 5K experience was a disaster, it came the morning after one of the most horrible nights in my life, and I basically broke down to the point of not being able to run. With that in the back of my head and weighing on me through several failed attempts to do a 5K, I finally signed up for the OKC Turkey Trot. I didn't PR which was not expected since I really hadn't trained any since my last race in October and was just happy to finish the race. The day after this race is when all the problems started...
I went out for a 5 miler the next day to try and get back on track - later that day or maybe the next I noticed that my knee felt bruised on the inside of the knee cap. Since this point I have had no end to pain throughout my knee, on top, under the knee cap, IT band, the side... I'm not sure what the deal is and as always I refuse to get it checked out. I have been nursing it and have cut back on my running since that point to keep it happy.
This has made my training for the Dallas RnR difficult as I wanted to push hard to get at least a 7 min PR and really see how good I can be when I apply myself completely. It also scares me because I want to commit to the Flying Pig in may to see my family back East. I'm afraid that something will happen between now and the race and I won't be able too, or that I will push too hard and make it worse. I'm not good at pulling back or admitting that I need a rest so I am trying to be stronger then I want to be.
I have to thank my pup Jenga through all of this. She is always so eager to go out for a run so i have started taking her out for the first 30 minutes every night. She keeps me from speeding up too fast and she keeps the fun in what is difficult for me to take.
I think i've rambled on enough - but just wanted to get some thoughts out. All mainly to say I'm scared of the pain in my knee and what I should do for it...
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