Upcoming Races

Since I have a race coming up Saturday, I thought I’d write a post about my upcoming races, and my plan for the next several months.

Saturday, I’m running my only half marathon for this marathon training cycle I’m in. It’ll be Showdown in Fairview, and I’ve done it for a couple of years now. I’m looking forward to it for a few reasons. I’m going to the race with friends. I’ll be using my half marathon time to help set my marathon goal. Although the temperatures won’t be as cool as I’d like, I’ll at least have a general idea. Also, I know they have chocolate milk at the finish.

The first weekend in December, I’ll be running the half at Rock ‘n Roll San Antonio (with Team Chocolate Milk). This is a fun weekend trip that my friend and I have done the past two years, and it’s kind of a celebration of all our hard work marathon training – by running 13 miles. 🙂

The second weekend in December is the Dallas Marathon.

I’m still working out a few races for January and February, but I’ll probably be running the Hot Chocolate 15k again this year in Dallas. That was a fun race, and it’s early in February.

Then at the end of February, I’ll be running the 40th anniversary of the Cowtown Marathon. This is a great race with all the distances covered over the weekend. 5k, 10k, half, full, ultra. Right now, I’m planning to run the marathon on that Sunday, but I’m considering adding the 5k on Saturday to complete the Cowtown Challenge.

Then in March, I’ll be running the Rock ‘n Roll Dallas half marathon.

That’s what I have so far! Will I see you at any of these races?

How far out do you plan your race calendar?

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Halfway to Dallas!

This past Sunday marked the halfway point of my 20 week training for Dallas Marathon. It really is going fast. Now that the long runs are getting longer (and the midweek runs are pretty darn early) it helps immensely having someone to run with. I know I mentioned that we are doing the Simple Marathon Training plan, but I don’t know if I talked much about the ancillary work that goes with it.

A couple of things have been different about this training:

1. Running by feel.

2. LMLS and SAM work.

Running by feel has taken a little getting used to. Most of the runs are done by minutes, not miles. Easy runs have no prescribed pace. So it’s been a little bit of an adjustment, but I’m learning to not look at my Garmin so much and enjoy the run more. These are the times I’ve focused more on conversations with my running friend.

The LMLS (lunge matrix, leg swings) and SAM (strength and mobility) work are a part of every run day. This is definitely new. LMLS is done right before every run (about 5 minutes of work), and SAM immediately follows every run. You can find the videos here. When I first started doing this routine, I did have some soreness. I really started on this part about a year ago, but wasn’t faithful with it. When we started with week one, we committed to do this part of the training. The yoga mat stays in the trunk of the car, and it’s a regular part of the morning routine. I can see where it’s paying off.

Last week, our 10th week of consistent LMLS and SAM work, we had two pretty intense runs.

On Tuesday, we ran Yasso 800s. Nine of them! I was excited about nailing that workout, and I didn’t get the jelly leg feeling I usually do after a hard track session. But the biggest surprise was the next day for the easy run, I didn’t feel beat up like I expected to after speed work. It wasn’t a short run the next day either – a little over 6 miles. I would say maybe I didn’t run hard enough for the 800s, but I know that was not the case! Of course I celebrated chocolate milk day on Wednesday after that 6 miles!

 

Then on Saturday, we ran our first 20 miler of the season. It was a beautiful morning!

I wanted to try to keep my mile splits all under 10:00, and for the most part I did. I think there were two that were just over 10:00. It was kind of rough for the last few miles as the sun started to zap my energy, but it was nice pounding out the remainder of that long run with my friend after the rest of our group peeled off. I ended up with a 9:47 average and just a few stops for water, etc.

I struggled through the SAM work afterward, and then went through my usual recovery routine once I got home (chocolate milk, compression socks, grocery shopping…) Other than being really tired and thirsty all day, I felt pretty good. I did wake up in the middle of night with some stiffness, but once I was up on Sunday morning I just dealt with some mild soreness. I did some pool walking that afternoon while my daughter worked on some stuff at the gym.

I really encourage you to check out the videos and try it out. It’s a good way to add strength to your training without taking an entire day/workout to get it done.

We have several more long runs in the 18-22 mile range in the next couple of months, and Showdown half on October 14th.

I’m excited to see how this plan plays out. I’m working from where I am, and that’s all I can do. 🙂

 

 

 

Dallas Training Continues

This past week wrapped up week 7 of 20 for Dallas Marathon training. It’s been a pretty good couple of weeks.

We had one of our largest Saturday groups (in week 6) that I’ve seen in the 5 years I’ve been a part of Texoma Runners:

A decent 16 mile run with some nice weather:

Week 7 included

a #RunforTexas 10k for Harvey relief:

A second 16 mile run with a good-sized group surrounding us the whole time:


 

It was nice to have so many with us as we went into the double digits, since usually it’s just my friend and I finishing our long run by ourselves (during marathon training). Because of the way this run worked out, we had an early group and a later group keep us company. 🙂 The weather was absolutely wonderful for an early September run in Texas. We also had another runner join us for all of both 16 milers, as she is prepping for her first half next week. I think she’ll be ready.

I have been working on my fueling for long runs, and it looks like Ucan is going to be my go-to. I used it the last two weeks, as well as a few other times, and it seems to be working well. I also supplement my hydration/electrolytes with Nuun of course.

This coming Saturday is a local 5k. I would say it’s the biggest one all year. We have tried to figure out how we’re going to work in our 18 miler, but it looks like we’re going to abbreviate it and run the 5k in there somewhere. It won’t be the fastest I can run, but I need to look at the big picture. Marathon.

 

 

Marathon Training, An Announcement, and a 10K

I can’t believe it’s been this long since I’ve updated my blog. A lot has happened in my running world, and there’s so much to tell you! I’ll do my best to catch up without turning this post into a book.

I just finished up week four of training for the Dallas Marathon. I’m using the Simple Marathon Training book by Jay Johnson. My friend and I decided we would do this together, which makes it so much better. It’s a 20 week plan, which I haven’t done one that long since my first marathon, but I like the way the training is laid out. The day training started, I was finishing up my last day of camp in Glorieta, New Mexico with our youth. The cooler temperatures (55-60 degrees) and low humidity in the mornings were amazing for running, the 7500 feet of elevation and hills – not so much.

Then Texas welcomed me back with its wonderful high humidity and temperatures.

The training has been going well so far, with one hard workout during the week and the long run being the hardest parts of the week. The rest of the running is done at an easy pace. I’ve been working on slowing down my easy runs, and I think by meeting my friend each day that is helping me. I run a little bit faster pace than she does, so it allows me to slow down as we chat the miles away. School started this week, so the early mornings have become just a tad earlier. My main focus this year is sleep and nutrition. I figure the running part takes care of itself, because I don’t struggle with consistency or getting my miles done. It’s the discipline in the kitchen and getting to bed early enough. If I don’t gain back the five pounds I lost over the spring and summer, I’ll be happy with that.

Somewhere in the midst of my marathon training, I found out some good news. I’m going to be an ambassador for the Cowtown Marathon for their 40th anniversary. I’ve run this race every year since 2013 and I’m excited about this opportunity! Expect to hear more about this race that’s coming up in February.

This past Saturday, the training had a 5k race on the schedule. It worked out perfectly because there’s a local race I’ve done every year since I started running. The United Way Hustle for Health 5k/10k was my first 5k in 2010. The past several years, I’ve opted to do the challenging 10k instead of the 5k. The purpose of the 5k race on week four was to get an estimate with a race calculator for my race goal. I figured a hilly 10k in August would be even more accurate, since I tend to run the shorter distances faster. 🙂 There was a good sized group from our running group with a mixture of 5 and 10k runners. Also, two of my kids ran the 5k together. To me, racing is much more fun when you know other people there.

I wasn’t sure what to expect on my time. The race didn’t start until 8:30, so it was warm. My goal was to run the first half by effort, second half (which is the flat and fast 5k course) faster, and run under 55 minutes. I hit the first mile split in 8:24 and the second in 8:13. Oops. Usually when I run this race, I don’t really start pushing until the turnaround of the second 5k. When I came to that point though, I was feeling the heat from the sun. At every water stop after the first half, I would sip a little and pour the rest of the water over my head. Normally I just stop once in a 10k. According to my Garmin data, it was 81 degrees and 79% humidity, and the sun was blazing. No wonder I felt hot. I got a little nauseous in the last mile so I didn’t drop my pace like I wanted to. It was slowest mile (8:50), and I focused on not throwing up. My husband was riding alongside me for the last couple of miles which helped. There is a nice little downhill right before the finish line so I was able to finish fast with a time of 54:18 and an age group win. I’m satisfied with my effort.

My kids ran together. My daughter wanted to encourage my son who hasn’t run much lately. She told him if he finished under a certain time, she would take him for ice cream. He missed it by a little over a minute. But he has a goal for the next race in September.

 

Our group had a great turnout, and this isn’t everyone. Almost all of us placed in our age group in either the 5 or 10k. 

The race certainly energized my training, and next month we have another local 5k race. I’m not sure how I’ll work it into my training, but I’ll get it done.

 

 

BMW Dallas Marathon

It’s the most wonderful time of the year…

Yes, Christmas, but it’s also that time of year for the Dallas Marathon. While my Facebook feed is full of people sharing Christmas memories, mine pops up with marathon memories.

I’ve been running the Dallas Marathon every year since 2010 (minus the ice storm of 2013) when I ran my first half. My first full marathon was Dallas in 2011 and I’ve registered for the full every year after. The race experience continues to improve, and this year was the best so far.

As I started my taper week, I had all kinds of stuff going on. Let’s just say it wasn’t the most relaxing race week. I didn’t really have the time I wanted to focus on rest, recovery, and preparing my mind for Sunday. But in a way, I wondered if it was beneficial that I didn’t have time to over-think and wonder if I was prepared. Basically I didn’t have a chance to worry.

We planned our trip to the expo on Saturday when the elite ambassadors would be on the speaker stage. I enjoyed this last year, and carried their advice through the race with me. I wanted that again.

I got my bib signed by Desi, Deena, and Ryan Hall. I met Deena and Desi last year, but this was the first time I’ve met Ryan Hall.

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To me, that made the 16 weeks of early mornings and long runs totally worth it. I also knew they would be handing out medals at the finish line, and that became one of my race goals since I was oblivious the last two years. I love that they are so willing to give of their time to the running community!

I snapped a picture of my Dallas Marathon history.

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I ended up missing lunch, but I made an early dinner when we got home. I never really felt bloated from too many carbs, but I felt like I was loaded and ready to run 26.2.

Race day weather was perfect for me. Temps in the 50s with a little wind. My husband and I got there early with time to chill in the convention center, then I met up with my friend in the start corral.

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We ran the first five miles together, and then I moved into race pace. My plan was to run the first 5 miles in the 9:20 range, then bump up to race pace (9:05-9:10). She’s been battling foot pain, so her plan was to finish. I felt good. It was overcast and there was a little bit of a mist to keep us cool.

I felt like I was holding back in the first five miles (which was a good thing) but at mile 10 all of a sudden my legs felt heavy. I took in my fuel about half a mile earlier than planned, and it seemed to help some. Then I was doing okay holding onto my pace, but it felt harder than it should’ve. My hydration was fine, my nutrition was fine, but my legs felt like I had on ankle weights.

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My pace started to fall off when I was running by the lake (miles 16-17). There was a crosswind and I got a little chilled, but it didn’t last long.  At mile 19, I made a quick porta-potty stop. I lost my sub 4:00 goal, and was losing my 2nd goal – to PR. I negotiated a third goal in my head, and then a fourth. I walked, I ran, I walked, and I ran. In the last four miles – straight into the wind – the goal became to finish the best I could and still be proud of my race. My legs were shuffling and so very heavy. The distance on my Garmin was almost a half a mile off from the mile markers. I finally stopped looking at the watch. I ran the entire last mile, and I felt like I was barely moving.

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Positive Splits (you’re doing it wrong)

When I was coming down to finish, I saw one of my Team Chocolate Milk members waving to me. That was encouraging, and so was seeing the announcer at the finish line.

This is my blazing fast finish (10:45 pace) captured by my husband.

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I spotted volunteers handing out medals, and then saw Ryan Hall. I waited behind two people to get my medal from him. Then I saw Leo Manzano handing out medals too. That experience was worth the pain of the race, and gave me a positive outlook for my finish. That was also my final race goal – to get my medal from an elite runner. 🙂

I am so grateful for all the volunteers, police officers, and spectators – and especially seeing those who cheered specifically for me. Thank you Jennifer and your pool noodle! 🙂 It made an unpleasant run much better.

 

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Team Chocolate Milk!

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I am so thankful to Dallas Marathon for a great race experience! It truly was a great weekend. There will be another race, and I’ll get that sub 4!

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Dallas Marathon 2015

The Dallas Marathon is my most anticipated race each year. It was my first half marathon in 2010 and my first full marathon in 2011. I have always said “I love the race, but it doesn’t love me back” because I’ve had kind of a rough run with it. (Unintentional pun)

For my first full, the weather was cold, windy, and rained the entire time. Then 2012 was warm and humid, 2013 iced out, and 2014 didn’t have the best weather conditions either (along with all of my other problems that day).

Needless to say, my standards this year weren’t set too high. I hoped for decent weather, and planned to run with my friend (who I talked into running her first marathon in Dallas). My goals became to run faster than last year and have fun. I still was hoping for the sub 4 hour race, but truthfully knew everything would have to go right for that to happen. But my friend and I talked about running together because that would help both of us pull through.

But first, let me talk about the expo because that was a big part of my weekend. Dallas has done a great job the past two years by bringing in elite ambassadors and adding some interest to the race itself with relay challenges. So on Saturday, we timed it to be at the stage for the introduction of the elites and then they gave some advice for the runners for race day.

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So much speed in one place!

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Desi!

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Deena! (My role model as a master’s runner.)

 

I soaked  it all in (foreshadowing), spoke to Josh Cox and Molly Huddle to thank them for being there, and got a couple of autographs on my bib. I was nervous being around so much running greatness. I wanted to meet Ryan Hall, but that line was longer, so maybe another time. I do love that in this sport, the elite runners that I’ve met are approachable and genuine. This totally made my weekend, no matter how the race turned out for me.

Storms moved in Saturday evening and overnight, so when I drove to Dallas early Sunday morning, it was in the rain. Of course. Thankfully there was no lightning and the wind wasn’t too bad. The temps had dropped though to low 50s with a forecasted high of 60. At least that part was manageable, and much improved from the oppressive humidity Saturday morning for my shakeout run.

I hung out in my friend’s hotel room for a bit, then we made the five minute walk to the start corral. Dallas has three start corrals – A, B, and C. We were in B, and lined up between the 9:15 and 9:30 pace. I’m always surprised by how fast time goes by in the corral! Before I knew it, the National Anthem was over and we were moving toward the start line.

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Rain, rain, go away.

I soon realized we should have started at the front of the corral. We both talked about how we needed to make sure we held back in the first few miles. I’ve got a history of going out too fast. There was no problem in holding back because I felt like it was bottlenecked for about five or six miles, but didn’t want to use energy trying to weave around people. The first mile pace was just under 10:00. We picked up the pace gradually and by the end of mile 5, we were averaging 9:30s which is where we stayed until just before mile 13.

At this point my friend started to fall back. I checked on her a couple of times and she finally told me to go ahead. She wasn’t feeling great. We had worked this out beforehand, that if one of us struggled the other one would go on. But I still worried about her and second guessed leaving her side. We had put in so many miles together that it didn’t seem right to keep on, but I also knew that if I was the one struggling I would want her to go on. So that’s what I did, but I said prayers for her along the way.

I noticed the breeze had cooled the humidity and the temperature felt good. I tried to pick up the pace, but the hills kept me grounded. I ended up averaging 9:25 from 10-15, and 9:33 from 16-20. At mile 19, it became harder to hold the pace down in the 9:30s. From that point on it became a fight to stay in the game. I saw the banner that I signed at the expo, and looked down at my Road ID that contains same message: Hebrews 12:1 Run With Endurance.

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I started counting down the miles from my Garmin (which was a half a mile over already). Each one that ticked off meant I was closer. I remembered what Meb said at the expo about his phrase “Run to win” which means getting the best out of yourself. I checked to see if I was doing my best, and the answer remained yes every time. I surged when I could and willed my legs to go faster. At mile 23, I felt like I was flying. I looked down at my pace – 10:05. Oh, well, at least I felt like I was flying. I repeated “I can do hard things. I’ve done this before.” My lower back started to ache. I would count down the minutes with phrases like “Only 25 more minutes, I can keep doing this for 25 minutes.” I used every self-talk positive phrase I could think of to get my through those last 6 miles, and didn’t let my pace frustrate me. I continued to smile (which may have looked like a grimace at that stage), thanked the volunteers, thanked the police officers, and tried to encourage other runners as I continued. I stayed hydrated with Nuun and I fueled just like I trained. As I came to mile 26, I started to get emotional. Coming through the finisher chute, the tears started. I felt like a winner because I had run strong, and finished the race giving my all. There were no walk breaks, no talking myself out of my goals, or making excuses. As the announcer was calling out the finishers just ahead of the finish line, he gave me a high five and said “Way to go, Team Chocolate Milk.” Then I crossed the line.

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I saw Meb giving out medals, but he was busy getting photos with people too. I looked around but didn’t see any of the other elite ambassadors. I got all my goodies and moved to where I could check my friend’s tracking. I pulled my phone out and dropped a gel. I stood there staring at it on the ground, and another runner came over to pick it up for me. I thanked her and said, “I was trying to decide if it was worth it” because I couldn’t bend my knees.

I saw my friend’s finish on the tracker and went to find her. There was a hug and more tears! We had both done what we set out to do. She finished her first marathon in about the time she expected to. I ran a strong for me race.

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Meeting up with a fellow Team Chocolate member is always fun!

Meeting up with a fellow Team Chocolate Milk member is always fun!

I broke my curse. This was my fastest Dallas race by almost 15 minutes, with a fairly consistent pace. The weather turned out perfect for me because I never overheated. But the fact that I was able to run the entire course gives me hope for my future goals, and a return to my speed two years ago.

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My mind is whirring with the possibilities of what’s next! 🙂

 

 

 

 

 

 

Training: Weeks 1-3

Last week I finished up week 3 of Dallas Marathon training, and had my first 40 mile week in months. At this point, I’m enjoying a cutback week and am feeling pretty good about my training so far.

When I wrote about my training plan that I was creating for myself, I failed to mention the resources I was pulling from. I started right where my summer mileage left off and used the Marathon Own It plan from the Train Like a Mother book as my guideline. I then used the McMillan Running calculator to plug in my training paces and recommended workouts.  I have had the McMillan Pro for a few years to get the extras, and for $2 month, it’s worth every penny. These two resources are what I used to train two years ago when I set my PR. The main differences for this year though – lower mileage with five days of running (instead of 6), and I’m still biking and swimming.

Of the two hard days last week, the one I was most worried about went off without a hitch. Early Thursday mornings follow late bedtimes on Wednesday. Generally, we don’t get home from church until after 8:00. Then everyone needs a snack before getting ready for bed. If I’m in bed before 10 pm it’s surprising. So when I looked closer at the training plan, and started to add up mileage, I didn’t know how it would get done. 4x3000m @ marathon pace (9:09) with 800m recovery. That didn’t include the warmup and cool down. I converted the meters to miles beforehand and gave myself a little over an hour and half to get it done.

Surprise! Not only did I manage to get the math right (my lap button will track lap pace but not lap distance – try adding 1.86 miles each set – I’m an English major), but I also got all the repeats done, and managed under race pace for all of them. That felt pretty amazing.

BAM!

BAM!

I wish I could have captured exactly how beautiful it was to see the moon throughout this run. From an orange glow, to a white Cheshire cat smile, to the early moments of dawn, I watched the crescent smile the entire time.

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At the end of my run, and I can still see the moon.

 

Saturday’s long run called for 16 miles, middle 6 at race pace. I thought about what miles I would be running with the group, and decided I probably wouldn’t be able to manage that pace. I also worried about pushing too far since my last week’s run was 13 miles. I don’t usually like to jump more than two miles up at a time. But then fall weather showed up, and there was a scheduling conflict too that needed me home earlier. The weather was wonderful! I forgot what it was like to be able to breathe while running. I posted this comment to our Facebook group after the run: Unless you have slogged through hot, humid summer running, I don’t know if you can truly appreciate how wonderful the weather was this morning. Based on the comments and feedback, others felt the same way.

Somehow I managed to get all 16 miles done, and ran miles 6-12 at 9:11 average pace. Not quite my race pace of 9:09, but gosh darn it was close enough!

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My legs had forgotten what a long run feels like, and they were tingling all day to remind my brain. Compression socks were on and I was wiped out. But, boy did it feel good!

On Sunday afternoon, I took my bike back out for cross-training day. This time I didn’t fall, and no dogs chased me. The funny thing is, I wasn’t afraid of falling until I did. I also wasn’t really afraid of dogs chasing me until it happened. Now I’m more hesitant, but I suppose it gets easier with time.

I’ll be racing my first 5k since May this Saturday. I don’t expect to set any records, but I’m going to have fun. I love local races.

Oh, and congratulations to those who are getting to register for the Boston Marathon this week. I admire the hard work and dedication it takes to get there. Someday, I hope to be there too.

Have a great week!