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.

 

 

 

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.”

 

 

 

 

Cowtown Ready?

This post is going to be a little hard to write, but since my first race of the year is Sunday, here goes…

I don’t know if I every really recovered from the 21 miler that was such a struggle. Running has been…difficult. My pace is barely below 10:00 for every run and last Friday I didn’t even get up for my easy run. Missing motivation, mood swings, and general apathy in other areas. I first thought it was hormonal, but after three days of unexplainable shifts in my mood (and the tears that followed), I wasn’t sure what was going on. My poor husband.

I hoped the extra day of not running (Friday) would give me some energy for the long run on Saturday. My friend and I planned to do 12-13 as our taper for Cowtown. It’s no secret that we like to get our long runs started earlier, because our group usually meets at 7:00. Another runner messaged me on Friday and asked if she could join us. To my delight, when I got to our meeting place, there were five of us. It was nice to have the different conversations going, and it helped with my funk a little. We did five miles and then met up with the rest of the group.

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We all headed back out with the others getting a total of 10 done.

It was the last couple of miles that the lack of energy reared its ugly head. My friend, who has been dealing with injury and low weekly mileage, was having some of the same issues – like I’m hitting a wall during every run. We slowed down and even walked a little.

We have decided Cowtown is not going to be a fast marathon for us.

On Sunday, I got out to run another few miles and see how I felt. Also, since I missed Friday’s run, my weekly mileage was a little low. (I know, I know.) It was a little warm out, but I managed 4 miles just under 10:00 average pace.

A few hours later I still was a little out of breath. I looked up the symptoms of overtraining, and I start to wonder if that’s what I’ve got going on.

Mood swings, depression, inability to focus, elevated heart rate, inability to sleep, weight loss. But I didn’t have the weight loss. I’ve actually gained about 5 pounds in the past two months.

But all the other symptoms point to overtraining. Looking back, I don’t really think it was as much overtraining, as it was the toll of everything else going on in my life. I just didn’t realize how it was affecting my body. The week before the 21 miler, I had a great week with some swimming added in. My nutrition was on track. Then I guess everything went haywire the following week and did me in.

So my goal for this week, as I get ready to run a marathon on Sunday, is to get extra sleep and eat right. The Cowtown Marathon will be my 15th marathon, and I want to finish with a smile.

Today a coworker asked me about the weather for Sunday and I said, “Oh, it doesn’t matter.” He said, “Come on now. Be positive.” My response, “I’m positive it doesn’t matter.” 🙂

I’ve come to terms that it will not be my sub four hour marathon. There will be other races for that. It’s disappointing, but not the end of the world.

My question for you: How do you motivate yourself to get excited about a race when you don’t expect to run well?

Still Learning

No matter how many times I train for a marathon, or how much it can feel same-ole, same-ole – I find that I am still learning new things. This was especially true last week.

I’m still trying to adjust to different schedules, and basically have decided I just need to roll with the flow. My son’s work schedule is interfering with my sleep. It’s just not easy to get up at 4:30 when I get in bed at 11 pm. As much as I like to plan, sometimes life gets in the way of training. But I’m a wife and mom first, so I just have to give myself some grace and work it however I can. I did that last Tuesday when I tried to get through my workout, and 20 minutes in I tossed the plan and scratched the workout. I was tired and overdressed and it just felt too hard that morning. I decided not to let a bad run define my training. I got up Wednesday morning and started with the same workout plan. That day I was able to get the workout done in the planned paces. I learned that it’s okay to let myself slide once in a while.

Saturday was my planned 22 miler, and I wasn’t looking forward to getting it done on my own. But I set out to do it anyway.

It was poor planning on my part when I realized I didn’t have enough gels or chews for the long run. I did have some fig newtons though and those are a good source of carbs, so I decided to try that for my fueling strategy.

And that’s why we practice fueling during training and nothing new on race day. That wasn’t a good plan.

I never felt like the carbs worked their way into my system and by mile 16, it started to show in my pace. I also couldn’t figure out why my legs were so heavy after mile 10. I know I’m better prepared with endurance than that! Around mile 18, I wondered if sitting on the balance ball at work had something to do with it. Over the past two weeks I’ve gone from alternating between the ball and my desk chair to sitting almost exclusively on the ball. I spent more time moving last week, and where my legs were aching during the run sure seemed related to the ball. I’m going to back off of it some for now.

Because I had so much trouble in the last five miles, I stopped my long run at mile 21. I didn’t see how I would benefit trudging through another mile. I was pushing 3 1/2 hours by that point, and had quit marathons at least six times.

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Truth.

When I went in the house, defeated from my run, my daughter was dressed and ready for me to take her to swim. She is going to try out for the high school swim team next year, and I told her I would take her over the weekend. She took it upon herself to pick the time. As much as I wanted to eat and shower and go have a good cry, I put my mom attitude up front, and got ready to go swim. I did leave my Garmin at home so I could move slowly through the water. I’d say that counted as another mile. It probably helped work out some of the soreness I would have had in my legs from the run.

Sunday, my husband and I went to the gym. I’m still working on my upper body. That’s three times in 8 days that I worked on my arms. I think that’s a record! I will get stronger.

 

And here’s a picture of Chloe just because it makes me smile.

img_8667Have a great week!

Training Update: Getting ready for Cowtown

The past few weeks have been hectic with life and training. It seems like my weeknights have been more chaotic than they were in the fall. Typically, the blog lands at the bottom of the to do list. Apparently these other people in my house like to eat dinner and such. Now that my oldest daughter is back at college, and my husband has started his new job, maybe I can get back into my routine.

Training for Cowtown has been going strong the past few weeks. I’ve been working on some strength and mobility work, because I plan to follow the Simple Marathon Training this fall. I’ve been doing the SAM work after every run for at least four weeks, and I can tell the difference – at least when I’m running up my hills.

I had some trouble getting back to my usual paces after Dallas, but all of a sudden it clicked one day and running felt good again. It’s been difficult for me to get my mileage up with everything else going on, and running twice a day won’t work right now. So to up my training game, I started swimming again.

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It had been two months since I’d been to the pool, but once I got back in the water I remembered why I enjoyed it. I am slow, and swimming without the concern of a time cutoff had a different effect on me. When I get out of the pool my legs aren’t mad at me, and my glutes don’t whine. Now my arms are another thing. But for now I’m supplementing my running, and working my way back to the strength I felt during half Ironman training. I don’t have any triathlon races planned so far this year, but I believe the swimming can only help me for the marathon.

My running buddy and I haven’t been able to get together for a long run in a few weeks, so this past Saturday I had to tackle a 20 miler almost solo. I did meet up with the group for a few miles, but everyone was going different directions and paces, so I stuck to my plan. It was nice to see some of them out in different areas though as I checked off the miles. I was pleased with my time.

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The plan was to just do the distance, and not worry about the pace. I missed an 18 miler the weekend before, so I didn’t want to shock my body too much. The first and the last mile were the only two miles over 10:00 pace (and the last one had a steep uphill). I discovered a great new gel flavor!

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Tastes just like Nutella!

 

 

This weekend I’m going to do 22 miles, and then I’ll start tapering. My running buddy and several from our group are running the Hot Chocolate 15k in Dallas on Saturday. I hate to miss it, but I’ve got a lot going on and I wanted to make sure my Cowtown training included one more long run of 20 plus.

In other news, I am happy to report that I’m returning as a Nuun ambassador for another year.

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I bought my first tube of Nuun at the Dallas Marathon expo in 2012. I almost DNFd the race the next day due to dehydration. You know, nothing new on race day. After that painfully slow race, I tried Nuun on a long run. I haven’t had any issues since then. It’s easier on my stomach than other sports drinks and without the sugar. Right now, my favorite flavor is Grape.

Finally, have you been following along the World Marathon Challenge this past week? I heard Ryan Hall talk about it at the Dallas Marathon Expo stage, and it was inspiring to follow this journey. Then Mike Wardian made history as he ran all 7 under 3 hours. I can’t even imagine covering that kind of distance! This is a pretty good article about it. And if you check out Ryan Hall’s social media accounts, he did videos along the way. It was interesting to see how he went through some of the same stages in a marathon. “I told myself I wouldn’t go out too fast. I went out too fast.”

He also talked about how he admires the everyday runners who get out and run marathons in 4, 5, and 6 hours.

Again, that’s one of the things I love about this sport. There’s a connection and a community, no matter what pace you run. 🙂