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. 🙂

 

 

 

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.

 

 

 

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. 🙂

 

 

 

 

Wrapping up 2016

Once the dust from last Sunday’s race settled, I went through a bit of a period of disappointment. Trying to examine what I could’ve changed, yet trying to still be proud that I did something big. Dallas was my 14th marathon, and even though I didn’t reach my time goal, that’s still kind of a big deal. So I decided to do some reflecting on my year as a whole to help myself move on past the post-race funk.

2016 was a big year for tri-ing new things and facing fears. (See what I did there.)

I conquered my first open water swim. In a group. Of strangers. Very fit triathletes. I didn’t die from embarrassment.

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I did my first Olympic triathlon – which coincidentally was the first time I swam a mile.

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I rode in my first bike rally. It wasn’t what I thought it would be, but I survived. I also learned not to grip the handlebars too tightly.

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I completed my first half Ironman. Now that was a hard day, and I didn’t even know I could do it.

Until I did.

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I set a new PR at the Hot Chocolate 15k back in February. And I took a “shot” of M&Ms in that race too. That was a first, and not recommended. At least not at a fast pace.

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I also drank a whole lot of chocolate milk this year! 🙂

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The triathlon adventures brought renewed passion to my running. I have decided to continue to pursue my running goals while keeping up my fitness in the pool and on the bike. I learned that I can continue to improve in many ways and continue to find new goals to challenge myself.

It’s been a pretty busy year, and I’m looking forward to 2017!