Too Hot to Handle 10k

Saturday, I ran a 10k in Dallas. In July. In the middle of summer.

Thank goodness I didn’t do the 15k.

I’ve run the Too Hot to Handle race several times, and yes, I pulled my friend Leda along for the ride again. Since I had the injuryย and training for the tri, I hadn’t done much running. I talked it over with my coach and we decided the 10k was a good option. Honestly, I wasn’t sure how it would go since I’ve only had two runs over 6 miles since April. I’ve been doing plenty of fast running for shorter distances, so I was a little concerned about my internal pacing guide.

But the goal was to have fun.

Still dry at the start! Not really. I was sweating.

Starting temperature was 82 degrees (real feel of 88). I decided to not pay much attention to my Garmin, and use effort (breathing) as my guide since it’s been a while since I last ran a 10k. Apparently, I forgot how to line up in the start corral too. I spent a good half a mile trying to weave my way around runners to settle into my pace. I felt like I was holding back, and that was probably a good thing. The course was an out and back at White Rock Lake.

I did see my mile splits when my Garmin buzzed, but I didn’t really focus on them. I just enjoyed the race. I made it to the U-turn, and was so grateful that I wasn’t running the 15k. I was starting to heat up. At the turn around, I sipped some water and dumped the rest over my head. I was feeling pretty good. Then, the heat started to set in, and I was searching for the next water stop. It was after an incline that felt like a mountain around mile 4 and a half. That’s when I knew I should have carried my bottle with Nuun. I was starting to heat up, so I took one of the cold towels they were handing out and wrung it out over my neck and shoulders. I picked up the pace a bit to make up for my slowdown. The course was mostly shady, but there were some stretches in the sun, and I was hot. I would take walk breaks, long enough to slow my breathing, and then pick up the run pace again. As I came around the last turn, I heard the blip of a siren, and I knew the 15k leader was coming in. I ended up crossing the finish line the same exact time as the 15k winner. I hope I didn’t mess up his finish picture. ๐Ÿ˜‰

After I finished, I was grateful for a cold towel, and then I headed to the Nuun table to rehydrate while I waited for my friend.

Red-faced and drenched in sweat!

I honestly was surprised when I saw my splits for the last two miles. I kept my running fast enough that my walk breaks didn’t destroy my pace. Actually, I was surprised about the splits for miles 2 -3. I felt strong through mile 4 (strength training is paying off) and if I had been smart enough to carry my bottle I probably would have been able to go faster. But a runner is always learning…

 

Did I mention that I was glad I ran the 10k?

Leda was glad we ran the 10k too. ๐Ÿ™‚

 

We cooled off and refueled with our post race goodies.

The real reason I run races.

Then, I found out I placed 3rd in my age group, and got a trophy. What?!?

 

 

I like running races year round. They keep me motivated to continue training, and it adds some fun to summer running. This is a well done summer race with plenty of sprinklers, cold towels, and hydration. Next up on my schedule is a local 10k in August. I’ll be more prepared to pace that one.

 

Stay hydrated!

 

 

 

 

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Craig Ranch Sprint Tri

Sunday, I completed my first triathlon in about two years. Mostly to let my plantar fascia completely heal, but also because I needed a mental break. My coach was on board, and actually encouraged this switch.

The training has been good for me. I’ve seen progress in the pool, and on the bike when I took it out to the roads. I’ve run some shorter distances: track workouts, brick workouts, and haven’t run for more than hour. I was a little nervous earlier in the week, and it was about stuff that’s pretty much out of my control (flat tire, etc…). By the time Saturday rolled around though, I was excited.

I laid out all my gear after my Saturday morning easy workout, and I practiced transition a few times. I had a pretty good handle of going from bike to run (from weekly brick workouts), but I needed to refresh going from swim to bike. Once I was comfortable, I packed everything up and didn’t think about it the rest of the day.

Sunday morning was a little windy and overcast, but still warm. I met my friend Leda there. I’m so glad she lets me talk her into these adventures. We were only able to bike together once – the day before. I also had other friends at the race, including my friend who talked me into doing my first triathlon three years ago (when I was dealing with PF in my other foot).

 

The swim, which used to scare me, was 350 meters in an outdoor pool. I had some trouble in the first lane trying to get around a lady doing the breaststroke. I almost got kicked in the face a few times, and couldn’t get around because of the guys coming up behind/next to me. It was hand to foot combat! ๐Ÿ˜‰ After the second length of trying to get by, I was able to make a big push from the wall to get ahead of her. It took me about 200 meters into the swim to get into a rhythm and slow my breathing down. It wasn’t ideal, but I survived.

Out of the pool, I made my way to my bike. Transition went well. The hardest part was running on concrete to get to my bike. My bare feet don’t like hard surfaces!

It takes me a few minutes to get settled in on the bike and feel comfortable. Then I start hydrating with Nuun. My plan was to finish my bottle about 10 minutes before starting the run. The bike was 12 miles. There was a little bit of climbing, but I consider this one of my [few] strengths on the bike. I liked the fact that it was two loops, so I knew what to expect on the second one. I settled into a decent for me speed, and didn’t wear my legs out. The wind was a little tough in places, but nothing like Buffalo Springs!

Back in transition, I swapped out my shoes, grabbed my visor and race number, then headed out to the run. This was my sport! Since my first triathlon, I’ve always looked forward to the run. It was the first time throughout the race that I felt it was hot outside. I settled into my pace, and my plan was to increase speed a little each mile. In the third mile, I picked it up and focused on finishing strong. My first and second miles were around 9:00 pace, and I averaged 8:54 overall for the 5k run. Negative splits. Yay!

I loved the finish area! I got my water and medal, then found my husband. I was able to see my friends after the race too. We had watermelon, pancakes, and Nuun. I was a happy finisher!

 

I had a lot of fun, which was the ultimate goal! I forgot how much I enjoy triathlon (when I’m not worried about swim cutoff times). ๐Ÿ™‚ I was mostly pleased with my results. I was hoping to have a better swim time, but I don’t typically time myself jumping in and climbing out either. I was also happy with my overall placings. Usually I’ve been at or near the bottom of my age group. Progress.

 

Now, it’s time to shift back to running. I’ve got a whole 4 days of running this week, and I’m ready! I have some big goals to crush.

 

 

 

Summer Running

We finally made it to the end of the school year, so we are finished with band concerts, banquets, awards, etc, etc…I’ve just been plugging along with my training in the meantime. I raced my second 5k for the year in May, and it was about 20 degrees warmer with much higher humidity than the one in April. I hit the first mile at a pace that kind of scared me, but ended up slowing in the second mile when there was no breeze and the humidity took over. But anyway, I was happy to see my running friends out there, and that my overall pace came down a bit. It was a smaller local 5k, to raise funds for the Denison Animal Welfare Group (DAWG).

Texoma RunnersThere were dogs everywhere and it was fun. I was surprised to see several run with their dogs and place in their age group. One woman ran with two! Maybe Cleo will be ready to run it next year. I know she likes to run, and last week I discovered she likes my Feetures running socks, when she ate one before I realized I dropped it!

Don’t let the cute face fool you!

 

My foot seems to be back to normal. Yay!! All my runs since the Bluebonnet Half have been 5 miles or less, and two to three times a week at most. I’ve been doing some strength work, along with swimming and biking too. I’ve been biking enough that I can’t wait to get back to more running! ๐Ÿ™‚

I will say this about triathlon: I like the training, and I feel like a better athlete when I’m training this way. More balanced. Triathlon allows enough respite from running, that my passion for it is rekindled and I will be excited to get back to heavy training. I’m still working on those big goals.

Which brings me to my other news. If you didn’t see my posts earlier this month on social media, I am now an ambassador for RunRelated!

I’ve been working with my coach since mid-December, which means I haven’t had to plan any of my training since then. After more than 7 years of doing it on my own, I am happy to turn that over to someone else. I have some big goals I’m reaching for, and my coach didn’t laugh when I told him what they were. Now, I just need to show up for myself.

Since this is the time of year when a lot of runners are planning for fall/winter races, take a look to see if it’s for you. It’s affordable coaching (you know I’m frugal), it’s specific to me and my goals/schedule, and I can text my coach with questions about workouts, planning races, etc. In the case of my injury, he immediately made changes to the next week’s training to cut the running, and upped the intensity of swimming and biking (more than I would have done on my own). If you’re looking for help meeting your goals, check out RunRelated.

I’m running another local 5k this Saturday to support a marching band. I’m trying to take advantage of this time of year to get in and support the local races. It is getting hot, so my expectations may need to be adjusted. Then, the sprint tri is a few weeks after that. Summer is here!

Stay hydrated!

 

 

 

 

A Teeny Tiny Bit of Running, and a 5k

If there ever was a time of year to have a running injury, I guess this is it. No long races in the near future, and a sprint triathlon at the end of June.

I went to Airrosti the week after the Bluebonnet Half, after limping for a couple of days. After my visit, I only ran twice that week. A 3 mile easy run, and a 5k that Saturday. I had instruction from my Airrosti doctor and my coach to stop any time I felt pain, and walk or cancel the 5k if I needed to. The goal was to not set myself back, and was mostly about supporting a local race. I did a warm up to test my foot before the 5k, and it was sore but not painful. So I went out at what felt like 5k pace for as long as I wasn’t hurting. The weather was great, but it didn’t take long for me to remember how hard it is to breathe in a 5k! My easy 3 mile run earlier in the week did not prepare my lungs! The last 5k I ran was in September, so I was a little cautious with my pace, and not really sure where my fitness was for a fast race. I made it through the first mile in 8:05, and the second one was the same. In the last half a mile, I noticed it was all male runners around me. I could see one of my friends ahead, pulling away from me. My pace was slipping, but I did my best to hang on.

 

I was pretty happy with my effort, and the fact that my foot felt the same as before the race. I was about a minute off my time from last year, and with an age group win and third overall female finisher.ย  My friend I was chasing was the second female, and also won her age group. I love these smaller, local races!

I’ll be testing myself again on the 19th for another 5k, so hopefully my lungs will be on board this time. ๐Ÿ™‚

My next week of training had extra biking and swimming to make up for the missing runs. My coach has kept my running distance low to help the healing process, but the intensity in the pool and on the bike has cranked up. Let’s just say I haven’t been bored from not running. I have missed meeting my friends for early morning runs, but I have to do what’s best for me.ย  Even when it means getting on my bike. On the road. Away from the comfort of my trainer and Netflix…

I have a friend who is also training for a triathlon, and she came over to my house so we could ride together. I’m such a chicken when it comes to riding, and I don’t know why. Maybe because I’ve fallen from being clipped in, maybe because it hurts more now that I’m older. It’s probably because I just don’t spend enough time on the road. She told me it was time to take it outside.

So we took it nice and easy, and I didn’t fall! This time…

I’m so thankful I can be my neurotic, fraidy-cat self around my friends, and they still choose to spend time with me. ๐Ÿ™‚

Last week was still just a little bit of running. Nothing more than 3 miles. I had my follow-up Airrosti appointment and he said my foot looked really good. It was feeling much better too, especially after the tissue work. Ouch. So I’m done with the treatment unless it flares up again. According to my husband, new shoes are cheaper than insurance deductibles. He’s so right!

I have been instructed to keep the distance of a run below the point of pain, and to continue my foot strengthening exercises. This works for me because it seems that summer weather is here all of a sudden. It also times well with the end of the school year: banquets, testing, athletic tryouts, concerts, awards, and all that fun stuff. Just about two more weeks until I can join the 6 am club for the summer. It’ll be a nice change working out in the daylight.

 

 

 

 

 

Bluebonnet Half and Training

When I can find a great deal on a close to me race, my frugal self is going to try to do it & drag some of my running friends along with me. That race was the Bluebonnet Half in McKinney.

I also wanted to squeeze in another half before the weather got too warm to see how I’d do. Since it’s still been basically winter the two Saturdays prior, I was hoping we’d have cooler race day temperatures.

I wasn’t disappointed.

Four of us went to the race together. We’ve been putting in some miles together for early morning runs, and I so enjoy those times together. It makes such a difference in getting up early for a run knowing you have others waiting on you to get there.ย My favorite workout in the last couple of weeks was one morning we met at a high school track. We were able to do our own workout/pace, and still be together. One mom even brought her son who was getting ready for a local 5k! I couldn’t get any of my kids up that early for aย  run.

Race day was cool and breezy, and the sun was out. It looked like the rain would hold off. We were prepared for it if it did though. I wore clothes that I thought would do better in a downpour. It didn’t turn out to be the most flattering option, but at least I wouldn’t have chafing issues.

Didn’t see the guy behind us until later…His face cracks me up.

My motto was “no excuses” and I was ready to run a sub 2 hour half. The course was fairly flat, and I was familiar with most of the route from previous races. We started off with half a lap around the track, then out to a concrete paved path that would wind through some of McKinney’s parks.

I kept my pace around 9:00 for each mile. Whenever we turned into the wind, it actually felt pretty good, but a couple of times I almost lost my visor. I was listening to music for the first time in a race in years, and I think the distraction helped with the monotony of the miles. I was hanging with the 2 hr pacers, but I kept track of my splits on my Garmin to run my own race.

I stopped somewhere along mile 9 to refill my bottle. I had gone as long as I could, knowing that when I stopped my plantar fasciitis might make it hard to start up again.

Have you ever had plantar fasciitis? It’s the only running injury I’ve ever had in almost 8 years of running. 3 years ago in my right foot, and now in my left.

I was able to get going again and almost made up for my stop, but somewhere in mile 10 my left heel was done with the concrete. It was so painful, at one time I felt like my heel would split open. I backed way off the pace, moved off the concrete to run in the grass, walked a little, cried a little, and tried to keep moving. Because that’s where the finish was.

As disappointed as I was watching my sub 2 disappear, I was more worried about the pain. I can be stubborn, but I knew enough to back off rather than risk further damage. This was not a goal race. I’ve heard that the fascia can rupture, and that just sounds awful. Thankfully, the pain subsided enough where I was able to run the last mile. Then the course led back up to the track to the finish. I may be one of the few runners who was happy to run around the track. Soft surface!

My finish time was 2:05:19. Not too bad considering the time I lost in the last 4 miles. I was surprised to check the results and see that I was 2nd in my age group. I tried to make that my positive outcome from the race, even though it felt slow for an age group medal. But it just goes to show you, you never know who will show up.

Overall, it was a well done race: organized, inexpensive, nice shirt and medal, and good snacks. I haven’t been disappointed in any of the Get Racing events I’ve done. The only thing missing was bluebonnets. But there were plenty of dandelions on the course. ๐Ÿ˜‰

I also enjoyed my morning with my running friends.

 

Now, I’m actually ready to take a break from long races. I need my foot to get better, lose a few pounds (as evidenced by my race pics), and build some strength. I’m doing a sprint triathlon in June, so there will be more swimming and biking. My coach will figure out the training, and I’ll get it done.

 

 

 

 

 

Rock ‘n Roll Dallas 2018

Rock ‘n Roll Dallas half marathon is one of the races I look forward to each year, and this year was no different. I’m a little slow on the recap, but I’ll just leave this right here as my excuse.

 

 

Meet Cleo

Do you know how hard it is to get anything done with this little one scampering around my feet, begging me to pick her up? Cleo joined our family on race day after I got home. My family has been trying to talk me into another dog since before Christmas, and I finally caved. Needless to say, I’m not sleeping as soundly as this.

Anyway, back to the race stuff…

RNR Dallas is one of my racesย sponsored by Chocolate Milk, and I always look forward to it because I have so much fun. This race holds my fastest half marathon time, but that was before they changed the course and added all the hills. I kind of miss the flatter course.

I went down to the expo with two of my friends on Saturday, and we had a good time talking about running, checking out all the gear that I’d love to buy, but really don’t need.

Then on Sunday, the three of us went down to the race together. Once there, I met up with some of my teammates before the race. I think all of us in this picture are from Texas. ๐Ÿ™‚

Temps were in the 60s and humidity was high, but there was a slight breeze. I hoped the overcast skies would hang around, because the sun cooked me last year with the same temperatures.

 

We squeezed into the front of our start corral, because I didn’t want a repeat of the San Antonio weaving.

Cheese!

Leda was going to take it easy with her knee. I wanted to run right under two hours, so my other friend (who’s training for Boston) said she was going to stay with me. I’ve set several PRs in local races trying to catch her, so I didn’t object.

The first few miles went off without a hitch. We settled into a rhythm. Some miles a little bit faster than I thought was ok, but maybe I could hang. My fast friend said she’d pull me up those hills by my braid if she had to, to keep me going. ๐Ÿ™‚

The first big climb was in mile 5 when you run up a ramp to get to that darn iconic bridge they keep putting in this race. I don’t like that bridge. I scooted over as far on the inside as I could to make the circular climb, and wondered why so many people were running along the outside edge. It’s just like a track –ย  you run on the inside lane for the least distance. Especially on a hill. But maybe that’s just me.

On the bridge, my friend got some good pictures. It really is pretty once you get past the climb, but oh man…

The Iconic Bridge

I refilled my bottle around the halfway point, adding 1 1/2 tablets of Nuun. So far I was hanging on to a 2 hour pace. Then the hills kicked my butt. On the last steep hill I couldn’t hang with my fast friend, but I kept running. I took my coach’s suggestion that if the weather was too much, slow and just have fun. When I crested the top, she came back to me. “You’re not getting rid of me,” she said. She ran alongside me, chatting and making sure I was good. I took a couple of short walk breaks, mostly to keep from throwing up. I can tell when the heat/humidity has gotten to me when I feel like puking. I also don’t think it’s worth it to puke in a race. That’s not fun to me. So we slowed down and focused on other things. We saw a few runners down surrounded by medical/runners in the last couple of miles, and we would exchange concerned looks. That always gets to me, because I think about them and hope they’re okay. After the race, my friend told us she kept looking back at me to make sure I still had some color in my face.

We made it to the last bridge and began the descent down to the finish. I do love the way they run the course through to finish. Spectators cheering on both sides, a nice downhill, Dallas Cowboys cheerleaders, and then the last turn. I didn’t have any gas left in the tank, but I pushed through and we finished together.

Then I got my chocolate milk!

Side note: Chocolate milk is my number one choice for recovery after a long or hard workout. More on the benefits of chocolate milk for recovery can be found here:ย https://builtwithchocolatemilk.com/science/workout-recovery

 

Even though I didn’t hit my time goal, I still had lots of fun with my friends. Finish time was 2:06, which was the same as last year. It’s a tough course, but I did feel like a stronger runner this year. I just need to get my body to cooperate in the humidity. The finish on Reunion Lawn is a great place for a post-race party.

So, what is next?

After training for marathons from August through February, then RNR half in March, and a half coming up in two weeks…I’m actually ready to cut back and run some fast races: 5ks, 10ks, even a sprint triathlon. I’m also working on some other things to get ready for fall. I’m not losing sight of my big goals.

 

 

 

 

 

 

Cowtown Marathon Weekend 2018

After a crazy week of basketball last week (who knew that a playoff tournament for 6th grade basketball was a thing?) I’m finally catching up my blog. It was a busy weekend for the 40th Cowtown Marathon, and I’ve got a lot of info to pack into a post. It may end up looking more like a short story so my apologies, and hang on!

I had big plans going into race week of relaxing, keeping my stress levels down, eating right, and getting extra sleep.

The best laid plans….

It started that Monday, with some stuff going on with one of my kids. I couldn’t do anything about it, except worry. I’m really good at worrying. Then the crazy weather moved in and didn’t leave. A couple of runs were pushed to the treadmill. I can do cold (it was just above freezing) and I can do rain.  But I will not do cold and rain – especially on race week.

The more it rained, the more I worried. We have an area under our home that floods when we get heavy rain, and until we redo the drainage in our yard, I will worry every time it rains. When I worry, I also stress eat. So there’s that. I also had two children sniffling and sneezing all over the place.

Race week was not going well so far.

On Friday, I volunteered at the expo handing out packets. It’s interesting to be on the other side of the racing scene, always giving me a better appreciation of what goes into a race. While I was handing out 5k packets, I had a man ask me a question. The woman next to him jumped in and said, “Well, she’s a volunteer so she wouldn’t know, but I’m a runner. So let me tell you what to do…” Bless her heart!

SATURDAY 5K:

Early Saturday morning, after a night of little sleep, my friend Leda and I headed down to run the 5k as part of the Cowtown Challenge. We took another friend with us, so she could go to the expo and pick up her packet. I’ve never run a Saturday race for Cowtown, and I got pulled in by the fun extras. My dad was running the 10k, and with the weather delay, our races started at the same time.

We got lucky with a break in the weather. The 5k was rain free. I took it nice and easy, just like my coach told me to. We did a few pickups here and there, and ran alongside someone who was doing her first 5k in ten years after having five kids. We encouraged her, and Leda picked up the pace to pull her in to the finish. I watched the 10k winner finish right in front of me, which was humbling – and just like my first 5k. I guess I ran slow enough. I saw my dad after he finished his race, and then we got poured on walking back to the car.

My goal for the rest of the day was rest. I was sleep deprived and emotional from the week, and wasn’t the easiest person to get along with. I tried to take a nap. No dice. I ate an early dinner, and then we left for the Percussion Concert for my son. I enjoyed the concert, but it was 10 p.m. before I got into bed. With a 3 a.m. wakeup the next morning, it wasn’t ideal, but you do what you have to do as a parent. It’s the only time I’ve slept solid all night before a marathon.

SUNDAY RACE DAY:

Race morning was off to a great start! Temps were in the 40s and it was going to be sunny. No rain. Yay! I rode in with running friends and we met up with others from our group.

Texoma Runners take on Cowtown

I made my way over to where RunRelated was meeting for a group picture, and met up with my coach (who was running Cowtown as well).

How did I feel?

Tired, but ready. I didn’t have time to obsess over the race due to the craziness of the week. But I did try to spend some time visualizing my goal. I had “carbed up” more than I did for Dallas (wanted to avoid medical this time) and was well hydrated. I just hoped I didn’t swing the pendulum too far the other direction.

It was time to take on 26.2

The three of us who have been training together started together. We had planned to run the first half together.

Photo credit: Brian Luenser (sent to me by Kevin Whitley on twitter)

After the third mile, I noticed my friends pulling ahead and my pace was right where I was supposed to be. I knew if I ran faster than I was supposed to, I would pay for it later. I had a plan to follow. Nothing faster than 9:45 in the first half. So I held back and ran my own race.

I made my way up the monster hill that so many hate at mile 9. Strong and steady, still feeling like I was holding back. That had to be a good sign! I was still watching my splits, and I only dipped under once with a 9:36.

After the split and a turn, I heard a runner behind me yell, “Is this whole city uphill?” I laughed, because I knew there were more to come.

At mile 20, I still felt strong, and was just over 10:00 pace. I had refilled my bottle a few times at aid stations, dropping Nuun in as I went. My Garmin was set to only show my current mile. I had no idea how what my total time was. My splits were off from the mile markers though, and I was running a half mile over so far.

Then at mile 21, I went up a hill and a turn to go up another one. At the top, I couldn’t recover my breathing. My energy level was zapped, and my pace dropped. But I was still running.

At mile 24, one of my friends who ran the half, came alongside me for over a mile, encouraging me. I told her to go on back and run with the other two, that I would be fine. She said, “No, I’m going to take you to the corner first” and that’s exactly what she did.

When I came around to the finish, I was reminded again of why I love this race. You have people cheering on both sides of the fencing, and the announcer calls out your name. I always see someone I recognize when I’m finishing. I was also impressed with the medical team. One stepped up to walk alongside me. “Are you okay?” I nodded. “I’m good.” Then he stepped off and another one picked up to walk with me. “Really, I’m fine.”

Then I saw my coach and for the first time, I switched screens on my Garmin to see my overall time. 4:35. My initial reaction was disappointment, but then I thought about how I felt through the race: how strong I felt at mile 20, how I probably needed more calories for the last 10k, how I ran up ALL the hills. I also thought about how I felt during Dallas (starting at mile 14) and just feeling defeated for the last 10 miles as I plodded through that race. Then my trip to medical after I finished…

I didn’t feel that way this time, and even though I didn’t hit my time goal, I feel like I ran a strong race. I didn’t fall apart at mile 16 like I have for my last 3 marathons, and I ran a little faster – and a lot smarter – than I did at Cowtown last year. I’m working my way back, baby! One step at a time.

Huge thanks to my coach Tim with RunRelated!


Cowtown Challenge and my 17th marathon finish!

I’m also super proud of my running friends. The one in the middle ran her first full marathon at Cowtown, and Leda had hurt her knee after Hot Chocolate, missing almost two weeks of training. We weren’t even sure she was going to make it to Cowtown. I’m so thankful I have them to run with. ๐Ÿ™‚

Marathoners!

If you made it this far in the post, thank you for taking the time to read this. I am grateful I had the opportunity to serve as an ambassador for Cowtown. I look forward to returning next year to complete my medal series. It’ll be the full marathon again. You know, so they all match.