Guideance from an Elite for Run Lucky 5K

Some the name of this blog is to encompass three non-related items I'm going to talk about - they just went into the title nicely like this!

Guidance
So at the weekly Pack the Pint Run at Red Coyote last week, the Brooks rep was there with Ravenna shoes for us to try on and take out for a test run.  I had wondered in the past if I need a shoe with a little more guidance to wear on longer runs and give me a little more support so I was happy to put on a pair.  After a few minutes of getting my foot use to the extra support under the arch I was able to settle in and really critique the shoe.  First I loved the lighter feel (compared to my Glycerins) which reminded me of the Brooks Ghost 3 (my favorite shoe all time); after I got use to the extra support it was actually very comfortable (on my long run 2 days later I could immediately feel that the support wasn't there in my normal shoes); and overall I just liked the way they feel. 
From this run I decided that I need to get a new pair of lighter shoes to start running in.  Before the stress fracture I was slowly getting away from the heavy cushioned shoes, and I went back to them to help cushion my foot as I got back into running.  But now I'm wanting to transition away from these big shoes again.  I also decided that I need to do the gait analysis and make sure that I get either the neutral or cushion as it suggests.  I was scared to do this before because I didn't want to lose my Ghosts, but if the Ravenna is going to give me the same warm fuzzies then I can go out on a limb...

Dinner with an Elite
So my friend Jane from college was having a birthday party at a local restaurant, and a night out having a margarita and catching up with old friends sounded like a lot of fun.  Now I knew that her sister is an elite marathoner (Camille Herron), but I didn't realize she would be at dinner till the day before.  I didn't want to come off as a crazy stalker so I decided to play it cool and pretend like I didn't know (even though I had been messaging her about stress fractures just that week).  Well for the first part of dinner my plan went off without a hitch - but midway through dinner when everyone turned to stories about their children, the two of us broke off into our own world and started talking running.  I can't tell you how excited I was to get to chat to an elite about running! 
We talked about a wide range of things.  Talked some about coming back from stress fractures and what type of training is best to prevent future injuries along with how quickly to come back (she of course was back up to 100 miles in two weeks, but since I was only running 30 to begin with I won't be there any time soon!).  We then turned to talking about different destination races (for me vacations, for her a job) and where some of the best ones were.  Of course the Maui race was thrown in there and she talked about one in Alaska.  Finally we talked about how running creates such a small world (like how Rebecca was having dinner with her just last week) and how meeting someone at a race on one side of the US can translate to an experience with the same person at a race on the opposite coast - and other similar stories.  I felt like a rockstar after dinner - it's like eating dinner with a famous movie star and having a one on one conversation with them!!!

Run Lucky 5K
Well my training schedule had me racing a 5K the day after my longest long run of this training cycle (11 miler), so I had to take the 5K in stride.  I didn't mind this too much because really the Run Lucky is just a huge costume party with beer at the end - so party on!  I decided to just run the way I felt - not push the pace too much (started back at the 10:00 pace banner) and have fun.  The beginning of the race was slow going - it had rained alot that weekend and people didn't want to get their shoes wet (really???) so we had to puddle dodge for awhile. That with a crowded lane at the start, it took me a good 1K to get out of the pack and find a pace.  Once I did I felt great and just ran for fun.  First mile split was 9:35, not bad for as slow going as the start was.  Around this time we were going into a gradual uphill and I dug in and enjoyed the uphill.  I was starting to pass all the people that went flying out of the gate and didn't understand pacing...I love passing people!  Next split was 8:51! Really!!! Didn't even feel like I was running that hard.  I knew the next mile would start getting tough, but the run actually felt really short so I wasn't too concerned about how long I had left.  The last mile had a pretty steep uphill and I really pushed it and passed a lot of people (someone that was chasing me actually told me after the race that he thought he would catch up to me on the hill before I smoked it!) and was rewarded with a gentle down hill towards the finish line.  With the crowds cheering I was able to dig in and push just a little more.  Mile 3 split was 8:46 and 7:28 for the last .1. 
Final time was 28:03 - while this was a good 90 seconds off my PR, I was very proud.  I have only been back running for 6 weeks and I haven't done much speed training at all.  I finished the race with alot left in the legs and the lungs, so I know with a few more weeks of recovery that I will be able to start working on the speed and hopefully tackle the PR this summer!  Finish = drinking up the green beer!

"Frigid" Five - first race back

After 3-1/2 months off from running and racing, I have finally returned.  For the first time in as long as I can remember I woke up with butterflies in my stomach...what's up with that? I think it was a mix of noting being up so early to run on a Saturday in a while, and the thought of getting out there and running again - uncertain of the outcome and how my foot would handle.
After a tame winter laced with 60* temps and warm weather running, mother nature blew in an Arctic front for race day.  Race time temp was 18*, 16mph winds, and wind chill of around 4*.  Wow, hello winter.  I over bundled so I could stay nice and warm till race time (and through the race if I chickened out of my running tights).  After check-in, warm up mile, and some stretching I decided I could be strong and ditch the warm-up pants.  After all I have run in much colder then that before, just not this year.  And in the end - I was happy that I ditched the pants, while my legs were a bit numb at the end of the race - they would have been burning if I hadn't.
I decided to do the race like a long run (it was a 5 mile race and I had 6 on slate for the day, so worked out great) and test out the galloway method in a race. See how I handled it mentally to stop and walk as I was passing people.  I ended up lining up at the very back (bad idea) and spent the first mile picking off runners on a small paved path, wide enough for 3 people.  It was slow going, lots of running on the grass, and quickly passing when there was a break in on-coming traffic.  Since I was running so slow (around 10:45 pace) for that first bit, I ditched the walk breaks in lieu of trying to gain a little more ground and not lose it.  Finally at 1.5 miles, I was able to shed enough people that I felt comfortable settling into my pace and intervals.  The path was rolling hills (see steep ups and downs, great for the quads and hammies...).  I did what I do best and pushed up the hills and floated down the back side.  Each 1 minute break came at a great time on the hills - usually at the crest so I could catch my breath for a moment.  I didn't really pay attention to the pace I was running or walking. I knew for galloway to work you had to push your running pace more then normal to make up for the walking so I pushed outside of my comfort zone just a tad, but that was all.  Not knowing where I was going or how the trail laid out, I really had no clue how far into each mile I was - so it kept me guessing and from getting bored on the run.  I did start feeling fatigued around mile 4 so I pulled back the pace just a tad, but not too much.  I knew I only had 2 intervals left and I had no intention of walking at the finish line so I knew I needed to make each step count.
The last 1/2 mile was a killer. You passed by the finish line as you went out on a loop - really, that close to a heater and you make me run another 1/2 mile????  I didn't think I would ever make it, but I finally made it to the last turn and headed to the finish.  My lack of speed work kept me from sprinting to the end, but I did end at exactly 49:00!  Nice. 
One look at my splits below, and I can't help but smile.  It's amazing what type of speed you can put in each interval when you walk every 4 minutes.  And I was able to make a game out of it towards the end, picking out the person I wanted to catch before the next walk - knowing they would pass me again momentarily but then I would be back off.  I think if I can keep myself away from the idea of being passed is bad, then this might really work in Dallas - I'm excited to try it out on a longer race!!

http://connect.garmin.com/activity/148772308

Maui Oceanfront Marathon (1/2 version)

This will be a different type of race report - since this was not an ideal style of race for me.  After a stress fracture in November, I had to drop the full marathon and create a new type of goal - just enjoy the race.  This was a hard goal for me. I love to compete and was really looking forward to this race.  In my mind I had to battle the lose of what I wanted and come to grips with what I was given.  So instead of talking about the miles of the race and the splits I will share some pictures along the course that I took and talk on a more emotional level.
The race course was beautiful.  The course ran along a costal highway and about 80% of the course ran on the oceanfront.  We started in a residential area with some really nice houses and views of the ocean through peoples back yards.  A quick turn and up hill put us on the course for the race.  Like I said the route was oceanfront so we were greeted with views of waves and beach most of the way.  We passed several beaches, some rocky shores, and plenty of views.  The only bad part was that we were running on the shoulder of the highway the entire race so we were crowded and I was always nervous about the traffic at my back.
 Unfortunately I didn't see any whales during the race like I wanted, but I did see this guy sunning himself on the beach.  (it's a sea lion).

The weather was humid and sunny (in comparison to the winter weather we came from in Oklahoma) so a mile or so section in a tree canopy was much appreciated. That about sums up the views of the course (it was an out and back) so here are some pictures of the scenery to enjoy.

 Sunrise around mile 1.5

View of the rocky shore from the edge of the highway 

 Who wouldn't like to run with this beside them?

 Some nice tree cover around mile 5

So emotionally this race was tough.  Like I said it was supposed to be my first marathon so the days leading up to the race as we drove over the full course, all I could think was "I wish I got to run this route".  The view was gorgeous and mentally I had always prepared for it.  During the race I had to face watching all the marathoners running toward us before we hit the turn around point.  This is when I really lost it.  For the first time I broke down and cried during a race - it was so overwhelming how much it affected me.  I hated myself so much for not taking care of my injury early enough and being able to get back for this race.  Thankfully my race buddy was able to keep me grounded and promise me another trip to do the marathon.  Around mile 8 I finally pulled it together and was able to concentrate on the goal of the race - helping Sandy finish the race since she graciously said she would do it with me.
Time wasn't an issue - I'm not even going to post it.  It was a PR for the longest time, but I took several good things from it.  I was able to put 13 miles on my feet and work on my calluses that had gone away after several weeks off, and because of the amount of time we were out - it really gave me a taste of what the amount of time on my feet for a marathon would be like - without the stress on my joints.  I think that will pay off for me greatly when I go after that marathon later.
In the end we finished and got our medals - and a cool down in the ocean!

Resolutions of 2012

Well here we are, 2 days into 2012. I guess this means it is time to post these resolutions I've had knocking around in my head for a few days. While some of my goals for 2012 are numbers and things I want to accomplish, I also want to focus on a mental and emotional level this year also.

I just finished reading this article on things to quit doing to yourself to create unhappiness or sabotage self confidence. I think it had some great points, and several of them really hit home for me.  I'm going to print out the bullet points and put them up to read every morning. I think I will go back and read the whole article once a week or once a month also just to reinforce the ideas in my head. I've spent so much of my life trying to make someone else happy or doing what someone wants me to do that I'm not sure how to put myself first. I've also let the past dictate the future for far to long. It's time to put the past behind me and live for today and tomorrow.

Now putting the mental stuff behind me, my physical goals for 2012 are:
~focus on self control in eating and what I eat. In this I want to lose about 10-15 pounds and be in the 130s finally.
~after my foot is better, I want to focus on my short distance speed. I would like to have a 5K time of 25:xx and a 10K time of 53:xx.
~if I do a fall 1/2 marathon, I want to try and get a sub2 hour time.
~i'd like another shot at the marathon this year. Maybe in November.
~run over 1000 miles for the year.

I think these are some doable goals and definitely some that will challenge me in all aspects this year. A friend suggested reviewing goals once a month to critic progress and make adjustments if necessary. I think this is a great idea and its my hope to do this also.

Happy New Year to everyone and good luck in your resolutions!

Look-back 2011

Well everyone else is writing about the good and the bad of 2011, so I might as well join in.  I've had a lot of ups in 2011, and a few downs to keep me grounded (I guess).
I hit a few big goals in races and running this year.  I started the year at a very windy A2A 1/2 marathon.  I had high expectations of hitting my 2:05 mark for that race as it was known for it's downhill course, unfortunately race day produced 25+mph winds from the South - guess which way the race ran.  So I took my wounded pride and moved onto the OKC 1/2 marathon - on a horrible weather day (raining, 45*, and cold) I had the race of my life, running 2:04:14 with fuel left in the tank.  After 3 attempts to break 2:05 I finally did it.
I spent the summer months ramping up my miles per week for my upcoming training for my 2012 marathon.  While doing this I ended up with a stress fracture in my foot - which I did not actually acknowledge till it was too late to salvage the marathon.  I am really disappointed that it worked out this way, I'm sad that I will not be running my first 26.2 in Hawaii in January, but my time will come.
In September while I was taking a break from the big miles of the summer, I attempted a few 5Ks in hopes of breaking my 2 year old PR record.  My first attempt was a super warm morning that ended in a crash and burn.  Two weeks later, with a sour taste still in my mouth, I went out and ran a 5K for fun, leaving the Garmin at home.  Result, broke my PR by 4 sec without even knowing it.
In August I stepped out of my comfort zone a bit and applied for a running team at the local running store.  I was hoping to find some new running friends and expand my social abilities since I'm lacking in that department.  In October I was asked to join Red Coyote Racing team, and I have had a blast since then.  Even though I've only been able to compete in two races (neither in racing form) I've meet several awesome people and have already been given some great opportunities through the group.
Outside of running I took my first trip to Colorado and found my first 14er (Uncomphagre Peak) to hike.  I have also acknowledge some career goals that need some adapting, and I've taken the first steps to making those changes in my life.
I did not succeed in my goal to lose a few extra pounds from my frame, I actually ended the year going backwards and am in a pretty sour place regarding my weight and health at this moment.  This was brought on by a lack of running due to my stress fracture and a lack of self control in the food department.
Speaking of stress fractures however, that is my first broken/ fractured bone I've ever had.  If I was 12 that would be a big deal.
So what will 2012 hold?  What will my goals be for the upcoming year, I guess you will have to stay tuned for a 2012 Hopes and Goals post tomorrow!

Plans for 2012

Well after 6 weeks of no running thanks to stress fracture, I am now on a incredibly limited running schedule - we are taking 1/2 mile per run for a week and only allowed to add a 1/2 mile at a time each week...for 6 weeks.  That means when I head to Hawaii for what should have been my marathon, I will be able to run 3 miles.  So instead of walking 23.2 miles or 10.1 miles, I'm doing the 10K with my friend so we can walk/ run together and enjoy the wonderful beauty of the Maui island.  I'm very bummed, but there is a reason and I will get back on the wagon and will tackle the marathon later!
So now that my first 4 weeks of the year are laid out for me, what to do after that?  I wanted to at least work myself back into running so I am targeting the Dallas Rock 'n Roll 1/2 marathon at the end of March as my "comeback" race.  I probably still won't be running fast, or be able to run the complete race without walking, but I will see what happens while I train.  I am going to do a gradual beginners program that focuses on Xtraining, running 30-45 minutes 2 days a week and one long run on the weekend.  This will keep my mileage below 20mpw like prescribed by doc, but get me back into running shape.
After that, my goal had always been to work on my 5K and 10K speed, so I will continue that. It's much easier to keep mileage down below 25mpw doing shorter races.  I hope to pick up several races this summer (to make up for the lack this winter) in my Red Coyote Racing jersey!  My goal is to break into the 25:00 range on the 5K and the 53:00 range for the 10K, we will see what I can do.
Past that there are so many options.  There is a marathon or two I have my eye on for the end of the year, or maybe I will just stick to the shorter races and pick up a 1/2 marathon at the end of the year and target a full marathon next May (looking at the Colorado Marathon!). 
Only time will tell, but having a plan is the first step to success.  So I will shuffle on, I will continue pedaling and spinning my legs on the elliptical, and I will be back!

Changing of Priorities

I've always said that I would only run 1 marathon.  And that I was going to make sure that I could run that marathon under 4:30 so I wasn't out there for 6 hours on my feet.  Up until 3 weeks ago I was on track for that goal.  I have my 1/2 time down to 2:04 and I was having a great training cycle for my marathon in January (Maui!).  Then there was a stress fracture.  In my foot.  No running for 4-6 weeks.  Right in the middle of my training plan.  This all equaled no running my marathon (especially in 4:30 or less).  If I'm lucky I will be cleared to run on December 13, a mere 6 weeks before the marathon.  Not even enough time to put together a good 1/2 marathon.

So what can I do.  I've been fighting with this for almost a month now.  I've been trying to keep my spirits up while riding to eternity on the stationary bike in the gym.   I've been pumping iron trying to work on my lack of muscle.  I've been looking longingly at the treadmill and have been coveting the wonderful weather outside.  During all these hours, I've been thinking about this goal...only under 4:30.  Why?  Why go to Hawaii to run a marathon that I'm going to be so focused that I won't want to stop and take a picture or slow down and admire the ocean.  Who said I had to run this marathon?  Maybe I've just been looking at this all wrong.  Maybe this is just someone's way of telling me that I need to slow down and smell the hibiscus.  I started thinking in those terms.  I can walk as much as I want, as long as it doesn't hurt I could walk all day.  So why don't I do like so many others and walk/run the marathon.  Why don't I readjust my goal to "finish and enjoy Hawaii" and just experience the distance of the marathon instead of sulking and doing a lack luster job of running a 1/2 marathon.

And so, baring any bad news in December, my new goal for my first (and not only) marathon is to finish.  To finish strong.  To enjoy Maui.  And I will be happy that I can walk/ run in a beautiful place while it is snowing back home, and be happier that my legs won't be near as sore the next day.   How much I'll run and how fast is yet to be determined and probably won't be until the week before, but until then my new hope is just that I am healthy enough to be a participant.

A new 5K PR!! (finally)

I was getting to the point where I was going to have to add an asterisk to my 5K PR time.  My last PR came in July of 2009 and since that time I hadn't come within a minute of the time.  I was beginning to think that it was a fluke that I could run that fast.  After a failed attempt to break the PR on a Labor day run this year I decided that I had a serious mental block in the 5K and it might take an act of God and a dedicated run training schedule to get me to it.  
I did this race (Oklahoma Race to Defeat Diabetes 5K) on a whim. It was a groupon so I thought why not. I didn't do any type of speed training for the race, and actually I had taken it fairly easy since Brookhaven and hadn't run much at all. I didn't have high expectations and to keep myself from being caught up in the numbers I decided to take my own advice and leave Garmin at home. I wanted to just run by feel and let the mental game be put to rest. If I could run a fast race my head had to be the one that let me, not watching a clock. 
I decided to start with 8 min pack. Started out really really fast but everyone pulled back quickly and evened out. I found a nice even hard pace I felt I could keep and went on. I didn't hear the split at 1K, but I was feeling good so just kept going. I didn't know what I was running but didn't really care to much. The course meandered through campus so you never really found much sense in how far you had run. At the 2K mark I was running 10:35 which is right on pace for PR, but I know better then to bank on that - it was still early. Since the race ran mostly on sidewalks and they were narrow I got slowed down at bit at this point, not to bad and was probably good for my legs. Once we opened back up at the water stop everything spread out nicely. I had slowed down a bit at the 3K check point but I knew if I kept and even pace I would be good. Didn't hear 4K split. The course didn't run like I wanted it at the end so there was a small mental game with it being longer then I thought. When I got to the finish shoot and saw the clock for the first time I realized that I was in seconds of a PR. I turned on the burners and sprinted to the finish - surprisingly a lot left in the legs! I crossed gun time in 26:30 - depending on what chip time is I either PR'd by a few seconds or just missed it. Either way I am extremely happy with the outcome.
I've been reading about the idea of running by feel over the last few weeks and I really want to take this mentality into my marathon training so I don't get caught up in the time battle.  Because I've had so many mental issues in the 5K I felt that maybe if I used the run by feel idea that maybe I would run with my feeling instead of by the watch.  The mental game of my 5K is huge and today I showed that I could trust what my body told me I could do and push through from a great race!

Running bib book

So it isn't finished yet, but I made a scrapbook to put some of my running bibs in from 5k and 10k type races. Going to put a coil across the top with some ribbon mixed in, then add some pictures I have from different races and some bibs. Best part is it's expandable! I suck at the creative stuff like this so I had had enough by the time I finished yesterday but another year and I can add more!

Front Cover - then goes through all the pages.  Still some work to be done.

                                                   

Why I run and race

I recently took a trip to Ouray, CO.  I found a place on this earth perfect for me where people love to be outdoors and hike and enjoy life and get outside at all hours no matter what.  While I didn't run any while in Colorado (even thought I tried to get my friends to stay an extra day so I could run a 1/2 marathon) I did summit my first ever 14er on my first ever true hike.  It was amazing and I felt so accomplished to achieve something that is probably close to as rare as running marathons, if not more.
On our way home while we were driving through the mountains - I started reflecting on my achievement of the mountain and how it relates to my running and racing.  I came to the realization that the reason I love to run and race so much is because it is the one thing in my life I feel I have complete control over.  No one and nothing but myself can affect my running completely.  Sure weather, lack of sleep, other conditions can affect a run - but ultimately it is just me and the road.  If I finish a race, if I PR, if I push myself harder is only controlled by my own mind.  I love the control I give myself while running and how rewarding it is to succeed.
Much is the same for hiking.  While I went in a group of 3 people, only I could ultimately control if I made it to the top.  There was one section where you had to climb up a rock slide - not a big deal I don't mind crawling up rocks; but then on the way down you have to come down this slide of rocks - much scarier!  One of the hikers in my group put up the white flag and said she wasn't going.  I had the choice to say "yea I agree I'm scared and this is crazy" but instead I said "I'm doing this, i've come this far and I'm not failing now!"  The reward was a marvelous view from the top of Uncompahgre Peak in the San Juan mountains.

Everytime I succeed at something I put my mind to I'm rewarded.  Most of the time it is with a medal and crossing the finish line, but this time it was with a marvelous view - and a deeper understanding of who I am.