2017 Too Hot to Handle 15k

The Too Hot to Handle 15k is a race that I’ve done several times. I don’t mind running this race in July, because they do a good job of keeping runners cool. I also like to test out my fitness a few times in the summer with longer races to see how I’m progressing. My reasoning is that if I can run x:xx in the summer when it’s hot, then when it’s cooler I’ll be flying! I talked my running buddy into doing it with me, of course. Racing is much more fun with friends.

This year was definitely hot. The overcast skies from my last two races were gone, and the sun was shining when we started.

I didn’t really have a time goal, but I hoped I could finish around 1:24:00 or faster. I also knew the chances of placing in my age group were slim. This is a popular race and there are some fast runners in my age group! My first mile was 8:57, second in 8:34, and the third was 8:43. At this point I held to the idea that a 1:24 was possible. I focused on keeping each mile under 9:00 pace. I sipped on Nuun in my handheld bottle to stay hydrated, and ran under overhead sprinklers as I passed them. It was mostly an out and back course, so I made mental notes of the aid stations for the way back. Miles 4,5, and 6 were 8:37, 8:45, and 8:57. It was after mile 6 when the heat started to get to me. I grabbed ice cold towels when I could, squeezing the water out over my head and neck. Mile 8 was my slowest with 9:06 when there was a steep hill. I was super proud I didn’t walk it. I tried to drop my pace down more for the last two miles, but basically I was hanging on with what I had left. Coming around the last turn, I wanted to kick it up a notch but I had no more gas in the tank.

My first thought when I finished was, “It’s all good until the sweat drips into the eyes.” Oh my! I couldn’t see anything due to the salt burning my eyes! It took me a few minutes to cool down using the ice cold towels and sipping on my Nuun. I had the best two orange slices ever, and sat down on the curb to watch for my friend and another runner from our group to finish.

We survived!

My official finish time was 1:24:19. My Garmin showed I ran 9.55 miles at a pace of 8:50, so I feel like I ran well – especially for a race in July. I’m not back to where I was in 2014, but I’ll get there.

This past Saturday, I decided to run 10 miles for my long run. I had no specific pace, I just wanted to get a good double digit run in because I’d be gone the next weekend. Also, marathon training starts on the 24th and the first week has a 12 miler. Our group left from our usual place and the humidity was so thick! Then in mile 2, the sky opened up and we were running in a downpour. I did feel a little less crazy though since others were out there too. Some headed back one direction, and we went a different way to add a few miles. Then I started to feel blah.  My stomach wasn’t feeling great, and I found a timely construction porta-potty. By mile 7, I was ready to be done but we were still two miles from the park. Thankfully the rain had turned to a mist which kept us cooler. We made another pit stop at the gas station for my difficult tummy, and I was talking myself down from 10 miles. When we got the park, I made another restroom stop and we were at 8.7. We decided to loop around and then walk the rest of the way to the cars, but when we got close to mile 9, she says “Let’s just round it off to 10.” It was my fastest mile and the only one that felt good. If my friend had not been there to keep me going, I don’t know if I would have made it to 10. But we got it done, and then we rehydrated with watermelon. It was great.

It’s been a while since I felt that bad on a long run, so I guess I was due one. I am thankful for my running friend because we push each other to do more than we would on our own. We each have our good days and bad days, but we stick it out together.

 

 

 

 

 

 

More Summer Racing

It’s been an interesting mix of workouts the past few weeks. I’ve done a couple of bike rides, some trail running, track work, hills, and a little bit of racing to keep my motivation strong. 🙂

 

A few weeks ago, I ran my third half marathon of the year at the Jalapeno Half in Fort Worth.

It’s been a few years since I’ve done this race, and the course is different. I was expecting a hilly tough course on the roads. Instead, we got an overcast day along the Trinity Trails in Trinity Park. It was halfway out on the paved path, a turnaround, and back. I had a goal of wanting to run just under 2 hours. Spoiler alert: I didn’t quite make it, but it was my fastest so far this year. I held pretty steady around the 9:00 pace up until mile 8 and then there was a porta-potty stop in mile 11. But I didn’t quit on myself (no walking) and finished with 2:04:34. Since most of my long runs have been around the 10 mile mark lately, I’m happy with that.

I made sure to bring my own chocolate milk!

It was a big surprise when I checked my results and found I placed 3rd in my age group. I figured it was a small group, but online results showed more than 20, and about 400 runners in the half. Even though it certainly wasn’t my fastest half, it helped boost my motivation to keep working hard. So I’ll take that trophy! 🙂

My next race was a 5k in McKinney this past Saturday – the Red, White, Blue Run. This is why I’ve been working at the track every week – trying to remind my legs they can run fast.

We had some heavy rain the night before and early in the morning, so I wasn’t even sure if I was going to get to race. But the storms cleared out, and I got to the race site early enough to do a couple of warmup miles. My goal was to run under 25:00 based on my Strava mile (7:45) the week before, and my Memorial Day 10k. Prior to this, my last 5k was in September, so I was long overdue for a fast run.

As the start time neared, the early morning cool air had disappeared. At least it was still overcast. There were about 150 runners, so it wasn’t a huge race but enough people to engage my competitive side. The main trouble I had from the start was with my shoes through some wet places. There’s not a lot of tread, and I’ve only used them on the track. But they are lighter than all the other shoes I run in so they feel great! My Garmin buzzed the first mile right around 8:00 pace, and some quick math let me know I needed to hang on or drop it down some. My second mile was almost the same time, and I started to reel in some of the runners that were ahead of me. Right before the end of the third mile, there was a short climb. I knew it was coming, but boy did it hurt. In fact, the whole race hurt! When I saw my pace at the end of the third mile, I knew that to make my sub 25, I needed to bust it out to the finish. It was going to be close, and I thought there was a chance I wouldn’t make it. But then I crossed the finish and saw my time. 24:34!

 

This is probably the best (evenly) paced 5k I’ve ever run. My first mile is always the fastest – by more than a few seconds – but not this time. I didn’t step off the coals!

Strong finish!

I went back to get my yoga mat out of the car and do my strength and mobility (SAM) work. Then I headed back over to the site to check my results. I won Female Masters! More motivation for me to keep working hard – and a pretty nice award too!

 

Later, I compared my time to that September 5k. It was on a flat course and my time was only 11 seconds faster than this one. Even though I have felt slower this year, I’m really running about the same as I was last fall. I think it’s just that I’ve had several races (marathons, half marathons) where I let myself off the hook, and quit chasing my goals with passion. I settled for comfortable, and I’m not okay with that anymore. My running is kind of like my math classes were in high school. I could make good grades, but I had to really work hard to get those good grades. It wasn’t natural for me (like reading and writing). So when I don’t put forth that effort to work on speed, or race, or just push myself period, then I’m just not going to get any better. I want to improve, not stay the same. I don’t know if that makes sense, because I really need to get some sleep right now, but basically I need to be as intentional with my running as I was with my math classes.

This coming Sunday, I have one more race before marathon training starts – Too Hot to Handle 15k. It’s going to be a warm one! But I’m going to do my best and stay on the coals.

 

 

 

Remembrance Run 10K

Building a better runner has meant that I am going against my natural instinct to run a lot of miles, and instead focus on the little extras that will make me stronger and faster. To start off, I went back to the Racing Weight book. I wrote down my weight and body fat percentage, and ran a 10k time trial. Four weeks later, I did it again. At my third measurement, I had only lost a total of 2 pounds and 0.6% fat, but had dropped my 10k time from 57:00 to 54:36. The marathon fatigue is out of my legs, and I’m moving in the right direction. It’s coming off slowly (thanks to being over 40), but it’s still progress.

My mileage has ranged from 22-30 miles a week. I typically do a faster run on Mondays and speed work on Wednesdays. Thursdays are for cross training and strength. Tuesdays and Fridays are easy runs with a group long run on Saturdays. The other thing I’ve added is taking my daughter to swim about 3 times a week. She made the swim team for high school, and the coach wanted her to work on building strength and endurance. I can handle the endurance part – it’s the only way I know to train! It’s been a nice bonus to my training, because it is in addition to everything else I’m doing. Going to swim after a 10 mile run is a stimulus that I’m sure will pay off in running. I’m not fast in the water, but swimming  makes me feel good.

A week after my last 10k time trial, I raced a 10k. The Remembrance Run on Memorial Day was my first 10k race since last August, and I was excited. My goal was to run under 54:00 based on my most recent Racing Weight check, and to negative split the second half. My husband took the day off and went with me, his mountain bike in tow. The course was an out and back on a concrete path through a park system in McKinney. It went through some of the same areas as the UCAN half marathon. When I was talking about the race and my goals with my friend, she reminded me “Don’t step off the coals.” This is from a book we’re reading to work on the mental part of the running, because we have big goals.

Medals of Honor was at the race, and they had so many bibs of fallen service members you could run for. My race medal would be donated to the family of this young lady:

 

When I lined up to race, I made sure to position myself ahead of small children and people who looked like they would be walking or running in groups. It was an out and back race. I was going to run mostly off of feel, but also check my Garmin to make sure I was consistent. My first mile was 8:32. Then the second one made me nervous – 8:13. But I reminded myself not to step off the coals. Mile 3 was before the turnaround in 8:28. My turnaround mile with the water stop was an 8:47. Then my husband rode alongside in the grass, playing his music, distracting me from my pain. I focused on the runners ahead of me, and caught a few of them gradually. No one passed me. Miles 5 and 6 were 8:33 and 8:38, and I finished the final .2 feeling strong.

So while I didn’t negative split the second half, my overall time was 52:51 which is an average pace of 8:32. I was so excited to meet my time goal – and it showed on the finish line.

I guess I nailed stopping my Garmin too, because it only differed from my chip time by one second. 🙂

My focus was to stay strong even when it hurt. I’ve had too many races lately where I’ve fallen apart halfway. I wasn’t going to let that happen this time. I wanted to be confident that I ran my hardest for where my fitness is right now, and I feel good about it. I didn’t step off the coals. Second place in my age group felt pretty good too!

I have a 5k coming up on July 1st, and I may try to get in a few more short races before marathon training starts again.  But for now, I’ll just have some fun with it and enjoy the change of pace. 🙂

 

 

 

 

 

 

UCAN Half Marathon

Things have finally started moving for me in my first phase of building a better runner. The scale is moving down – slowly – but it’s moving. My strength is building, and my run pace is dropping – a little. It’s progress.

Which is part of why I was frustrated with myself at the UCAN half marathon.

But I made a major mistake from the start, and there’s no one to blame but myself. I’m also frustrated that I won’t have another half marathon to measure progress until late June, but the summer heat will slow that one down.

The race was well done, plenty of runners, pacers, and a mostly flat course through parks in McKinney. They had UCAN available before the race, and I had a backup GU if I needed it. I also carried my Nuun.

My first mistake was to line up behind the 2:00 pacers – and then try to stay with them! I did my Racing Weight 10k check earlier in the week, and my 10k pace is sitting right around 9:00 right now. Tack on temperatures in the 70s, and 85% humidity, and that was a rookie mistake I shouldn’t have made. The smart thing would have been to start out slower, and then steadily speed up.

The humidity was awful, and there wasn’t much of a breeze in the first few miles. If the humidity hadn’t been so unbearable, I would’ve enjoyed the scenery more. I started taking walk breaks in mile 6, and my race just went to pot (in my oxygen deprived state).

I’ve always held the opinion that I would rather walk in a race before throwing up, and that’s where I was. I had salt residue on my skin even with the Nuun, so I began dumping water over my head at aid stations. I tried to stay positive. I waved and called out to other runners I knew on the course, and I chatted with other runners around me. There were some out and back places which helped. I waited on the rain that was supposed to come but never did. The sun came out and heated it up more. My sunglasses were in the car. 😦

Then I finished

 

– and this is how I felt.

I found out later that my time (2:17 something) didn’t even show up on the results, but I didn’t care too much. I sent an email to the race director but it’s not that big of a deal.

I was upset, but after reading other posts on Instagram and Facebook, I started to feel a little better. I just need to realize that humidity does me in. Every time. FYI: This is not how your mile splits should look.

On a positive note, the race was well done. The medals were huge! The pacers were great. Free race photos! They just needed some chocolate milk for recovery. Fortunately there was a QT right down the road.

 

My next race will be a 10k on Memorial Day. What a great way to start a week off right!

 

 

 

Build a Better Runner

Consistency. Patience. Strengthen. Give Back.

This sums up what I’ve been working on since RnR Dallas.

I had a little chat with myself after that Dallas race. I was blunt and to the point. You could also call it a “come to Jesus meeting.” I know no one cares about my finish time (except me), but I also know I can get more out of myself. I have tried to figure out why I didn’t “bounce back” after Cowtown like I have in the past. Most of my PR races were run in 2014, and then I dealt with plantar fasciitis and haven’t seen those speeds. It was exactly two years ago when I contacted Airrosti and cautiously came back to running 5 days a week. Then last year at this time I started training for my first half-Ironman, and was only running 3 days a week. My average weekly mileage is lower and my workouts feel blah.

In short: I’ve been giving myself a pass. I know that I’m a runner who needs to run to run faster. I also know that I run better when I weigh less than I do right now.

Enter phase one of Build a Better Runner: Lose the weight, do more strengthening, keep the mileage consistent. Which is hard as my body adjusts to eating less carbs and more muscular soreness. It makes the running feel harder. So when I go do speed work at the track and run 800s at my half marathon PR pace, my first instinct is to throw in the towel. This is where patience comes in.

…and foam rolling with Chloe.

I have a renewed vision of my goals and what I want to accomplish. Now I need to take the steps to get there.

My next race is a half marathon on the 29th. I won a free entry back in December, so I don’t know much about the course. I’d like to see my time back under two hours, but realistically I’m shooting for under 2:05. This is how my long run went on Saturday:

But it was great helping another runner get to 13 miles in preparation for her first half at Oklahoma City. She was so excited, and I was so proud of her!

On the non-running side, I’m wanting to give back to the running community where I can. My friend and I served as volunteers at the Big D Marathon earlier this month. It wasn’t the best weather, but it was out at White Rock Lake and it’s so pretty there.

I’m volunteering at Texasman (triathlon) at the end of the month. This allows me to still be a part of races while my husband and I are working toward our financial goals.

Also, congratulations to all the Boston Marathoners! I seriously admire all of you. I’ve kept it no secret that it’s my goal to qualify and run it. My motto right now: Don’t wish for it. Work for it.”

 

 

 

 

Rock ‘n Roll Dallas 2017

On Sunday, I ran the Dallas Rock ‘n Roll half marathon. It was my 5th time running this race, and third time as a part of Team Chocolate Milk. I look forward to it every year. Coming off of fall/winter marathon training, the energy and excitement of this race (not to mention that it’s a HALF) can’t be beat. 🙂

I went to the expo on Saturday, picked up my bib, and over to the We Run Social meet up. I saw several others from Team Chocolate Milk so that was fun.

It did seem like the expo has gotten smaller to me though. Some of the things we were needing to get weren’t there, but I did get a few Larabar samples.

I drove in with my daughter on race morning, after making a wrong turn and parking 15 minutes later than planned, then made my way to the VIP lounge to grab a snack and check my bag. I drank my UCAN, and had a few minutes to meet some other teammates as well.

Then I met up with my friends from my running group. I think this was the biggest group we’ve had go, and for some of them it was their first Rock ‘n Roll race.

 

We made our way to our different corrals, and I was so ready to run 13 miles (and not 26)!

Notice the tank. Yeah, it wasn’t cold.  Like at all.

I had no idea what to expect to run, but I had set two loose goals earlier in the week:

1. Under 2 hours. (realistic goal)

2. 1:55 (stretch goal)

I thought these were manageable because a) it wasn’t a marathon, b) I ran 2:01 last year the day after a 2 hour trainer ride, and c) it wasn’t a marathon. 😉

But I forgot to account for the warm weather. Temps were high 60s at the start. And I truly forgot about the hilly second half.

I cruised along the first several miles not really looking at my pace, just glancing down at the mile splits when my Garmin buzzed.

Miles 1-5: 8:57, 8:38, 8:50, 8:31, 8:42

I was definitely on track for sub 2.

Then the hill (on-ramp) to get to the bridge hit.

Mile 6: 9:24

The bridge is long and straight though once you get up there, but there are several hills over the next few miles. I never really recovered my pace from the initial climb.

Miles 7-9: 9:05, 9:41, 10:37

Mile 9 really got me and I walked up that little mountain for a minute to catch my breath. All the hills in Cowtown were still in my legs.

I took a couple more short walk breaks in the last few miles, a few cups of water dumped over my head at aid stations. The sun was bright and I lost the 2 hour goal. I focused on finishing and smiling. I was hot, but I knew there was a nice finish and cold chocolate milk waiting for me.

Miles 10-13: 10:04, 9:56, 10:53, 10:22

Then a downhill tunnel finish cheered on by the Dallas Cowboy Cheerleaders.

My official finish time was 2:06:37.

The chocolate milk was refreshing as always. Here’s why I always recover with chocolate milk – it’s science.

For the first time ever I opted for a post-race massage, where I discovered I had a knot on the side of each calf muscle. Ow! I need to work on rolling those out.

I found my daughter and we spent some time on the lawn watching the concert before I took her back to school.

It may not have been the time on the clock I wanted, but it was a great race and a lot of fun.

 

 

Cowtown Marathon 2017

Normally I like to write up my race recaps the week immediately following the race, but to be honest early bedtimes won out last week. I’ve noticed that I tend to get a headache the day after a marathon. So last Monday (with my head pounding) I told the kids they were on their own to get into bed on time, and my light was out before 8:30 p.m. That kind of went along with how the previous week went. After my post about Cowtown, I focused on sleep and nutrition. I went to bed early as much as I could, ran slowly without looking at my watch, and ate all the healthy stuff. I received encouragement and supportive comments from several who read that post, and it all made a difference.

As race week continued, I began to get excited. My husband and I went to the expo Saturday morning – and so I could see my dad after he finished the 10k.

I was happy to get 3 new tubes of chap-stick (which works great for preventing chafing) a Kind bar, and a free tank from the Dallas Athletes booth. If you didn’t know, I love free stuff! Especially right now since we have some financial goals we’re trying to reach. Free is good.

I had decided not to do a traditional carbo-load this time because I had gained enough weight, and it wasn’t like I was going to PR, so I ate a couple of Clif bars and some Swedish Fish and called it good on excess carbs. Then I set about getting everything ready for the race. I pretty much knew what I was going to wear, as did my running buddy who sent this text:

She knows me well.

I added arm warmers just in case the wind made it too cold for me.

I rode in to the race with friends who were running the half. My husband had planned to go to work before I got back, and even though I enjoy him being there, I’m in a lot better shape after a race than I was five years ago. Riding in with my friends helped build my excitement for the race. Neither one of them had ever run Cowtown. For one, it was her 2nd half, so we talked about the course, the hills, and the size of the race. Then we met up with my other friend when we got there. She and I were both doing the full marathon. We also had others from our group we saw beforehand who were doing the ultra.

Ready to Run! Am I in a different climate?

The race start didn’t disappoint. Cowtown’s corrals are organized and efficient. I never felt bunched up. I had decided beforehand to run on effort and just do whatever – probably not an advisable plan, but I was there to have a fun race. I glanced down at my Garmin occassionally when the splits beeped, but didn’t let that determine my speed.

I felt good. Really good. Light on my feet like I hadn’t felt in weeks. Looking back at my splits, the first several miles surprised me. Then I made a quick dart into a porta-potty in the 8th mile. I didn’t get my last minute trip out of the way before the race. But since I was running for fun it didn’t matter.

 

In the second half of the race, I was still running. One of the runners I knew doing the ultra blew by me around mile 10. I briefly thought about trying to keep up with her for a bit, but decided I was good. I started slowing down, but I was still running. There was one small walk break near mile 19 when I was on the lookout for a porta-potty. Again. I continued running. Feeling ok, not great, but not anywhere near how I felt in Dallas after mile 16. Because I was still running – albeit slower, but it was still running! About mile 22, the marathon pain set in. I was hurting, but continued running, even up every hill! I continued thanking officers, volunteers, and smiled at spectators. Oh, and I scored 3 Gu Energy gels along the course. My ROI was getting better. Ha!

Somewhere near the final miles a spectator told me, “Team Chocolate Milk, I’ve seen you at several races and you always inspire me.” That meant so much to me!

I ran out of Nuun near mile 20, so I walked through some water stops in the final miles. Other than that, I was still running. I made a decision to stop at another porta-potty with a mile to go. My stomach wasn’t as happy as my heart was. :0

When I came into the finish area, I started searching for my friends. Then I spotted my husband! I was so surprised, and happy, to see him.

 

 

My official time for marathon number 15 was 4:40:50. It was one of my slower marathons, but the fact that I approached it with a different attitude changed everything about it. I was hurting, yes, but I was happy. I’m pleased with the fact that I ran all the hills. The strength and mobility work is paying off.

Oh, and I did PR in porta-potty stops!

It’s a great race and of course I’ll do it again next year. I have to get the next two medals in the series. 🙂