Rock ‘n Roll San Antonio 2017

What a fast, fun weekend I had running Rock ‘n Roll San Antonio.Β  My friend and I went together for the third year in a row to run the half marathon. This is one of my Chocolate Milk sponsored races, and it’s a fun way to cap offΒ  marathon training – using a race as the last long run before Dallas Marathon. No worries about weather or time goals, but just to have fun.

We left Saturday morning, and made a stop in Austin to see my daughter. She works at a pizza place right off campus, and it was perfect timing for lunch.

The weather was beautiful (80 degrees!) and there were a lot of people out. For dinner, we managed to get in to Joe’s Crab Shack without a wait, but when we left there were a lot of people waiting. The Riverwalk is so pretty with all the Christmas decorations and lights. We walked over to the Alamo to see a little more of the city at night.

Then just like two party animals, we went back to the hotel and were asleep before 10 pm.

Race morning was foggy and humid. I know if I’m standing in the corral in a tank and I’m comfortable, it’s not a great sign.

We found our friends from our running group!

Then we made our way to our corral. I really wanted to run under 2 hours, because I hadn’t been able to do that this year. I knew it may be harder with the warmer weather, but I didn’t want to leave all my goals for the marathon. So I tucked that in my head as my A goal, and just decided to see how it went. The first mile was slower than I wanted, but it was so crowded. We were weaving around people just trying to get a good pace. It’s hard to do that solo. It’s even harder trying to keep up with another person. Somehow we stayed together for about 5 miles, but Leda would pull ahead, and then I’d get stuck trying to get around someone, and surge to try to catch up. We have an agreement that if one of us feels good, we will go on. I didn’t want to hold her back because her training has been going so well. I looked at my Garmin, and decided I was okay at that pace, and told her to go on. I could see her just ahead of me for the next mile, and then the rain started. At first it was a light rain, and the next thing I knew it was dripping off of my visor and I was soaked. On the positive side, it was just what I needed to cool me off. I think it saved my race.

I focused on even splits and effort for the next few miles. Then I can upon the Wear Blue: Run to Remember section. There was a gallery of photos on each side of the road of service members we’ve lost. So many lives lost. Where the photos stopped, a line of people in blue shirts on each side of the road picked up. Each person was Β holding an American flag and cheering – louldy – for the runners. This is the point of the race where I completely lost myself and became emotional as everyone cheered the runners, waving their flags. It was probably a half a mile of people lined along both sides of the road, and I choked up. I was doing good not to lose it completely.

After a short little climb, I settled back into my pace, weaving around people when necessary. There were some slick spots to watch out for from the rain. I slowed down running over a metal drainage grid that was slippery, and a dirty flat road altered my pace as well. Near mile 10, I spotted my friend up ahead and focused on trying to catch her. I had been watching my splits (and doing math) so I knew I was running steady. There was a little monster of a climb about mile 10.5 and just after the top of that hill, I called out to her. When I caught up with her she was struggling a little. I told her, “We are right at two hours.” She stayed with me, and I picked up the pace a little. As close as I was, I was not going to let that 2 hour goal go! Don’t take your feet off of the coals. I wasn’t running at full race pace for a half, but I was pushing to get that goal. The last two miles, which were slightly downhill, ended up being the fastest with both of them around 8:40. It was also the only time of the race I wasn’t weaving around people and could run straight down the road.

My official finish time was 1:59:40. It was close, but I made it. Correction, we made it. We finished within one second of each other. Both of us had run our fastest half of the year.

I got my chocolate milk at the finish. It was so good!

…and we really did have a lot of fun. The only bad part about it was all the weaving through people for so much of the race. My Garmin distance actually showed 13.42 which is higher than it usually is for a half marathon. So I did run faster than 2 hours, but reaching a goal is such a great feeling nonetheless.

Now, it’s on to the Dallas Marathon this weekend. I’m running the 5k Saturday, and the full marathon Sunday as part of the weekend series. The weather looks promising so far! I’m working on my mental game this week, and trying to get as much rest as I can with band concerts and basketball practices.

Have a great weekend everyone, and if you see me in Dallas please say hi!

 

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Some Long Runs

The past month has been a blur of Friday night football games with late night pickups, Saturday marching band contests, and the first few swim meets. Oh, and there were a few really long runs to get ready for Dallas Marathon thrown in there too.

Training has been different this year, since we usually have at least 1-2 others with us for the long run, and that’s a good thing. We had some cold weather the day of the 20 miler.

Even Chloe was happy we turned on the heater at home.

On the week we ran 22, we had several others with us for most of the run. It wasn’t very cold that day.

This past Saturday my friend was out of town for Rock ‘n Roll Las Vegas, so I was hoping to have some company for most of the 18 miler. It turned out that almost everyone was out of town or somewhere else that day. We had a small group and more guys than girls, and they were faster than me. After mile 3, I was flying solo. Fortunately, my husband came out on his bike to keep me company. He joined me around mile 5, and stayed with me to the end, not once complaining about riding a slow 6-6.5 mph. It was nice having that time together, because this is the point of the training cycle when I feel selfish. No matter how hard I try, my Saturdays are consumed by running when the mileage ranges from 18-22. Not only am I running until almost lunch time, but I’m too wiped out in the evening to be much fun. Especially after a Friday night football game. This past week, I was asleep by 9 pm! Having that time together on the road was nice.

I was pretty happy with my pace for the run too. It was my fastest 18 miler of the cycle (out of the 3 I’ve done), but my quads were sore the next day. But now we start backing the long runs down. Less than 4 weeks to race day!

 

 

Showdown Half 2017

This past Saturday, I ran the Showdown Half. I sure could’ve used the cold front that blew in Sunday morning on Saturday, because it was sunny and warm. Not my ideal running conditions, but I made the best of it.

There was a group of us that rode to the race together, and that made the race so much more fun. My running friend, her mom (who was doing the 5k), and two others from our running group.

Starting temp was 68 degrees, and of course the humidity was high. The sun shone bright the entire race, but at least there were a few shady places to help out.

My friend and I started between the 2:00 and 2:05 pace groups, and I had my goals in mind. We hadn’t adjusted our training at all for the race. Marathon is the goal. But I was hoping to get back under 2 hours again. Last year on this course I ran a 1:53, and the year before it was 1:54. Of course those were on cooler days. My goals for this year were A) 1:55 B) sub 2 hours or C) fastest half this year.

I was rolling along with around a 1:58 pace until mile 10. That’s when the heat and hills took over. I honestly forgot about the hills. I knew they were there, I just didn’t plan for them. My mile splits went from around 9:00s to 9:30s, and then mile 13 was just painful. My breathing sounded like the last mile of a 5k, and I think this was just due to the heat. I was trying to keep my foot on the gas, but as I came around and spotted the finish, I realized I had no gas left in the tank. There was no fast finish for this race!

I ended up with 2:03:30, so it was my fastest half all year – barely. I’m going to have to be okay with that, because I just don’t know if I could have done any better. I didn’t slow that much in the last four miles, until the last mile when I lost a minute, but it was enough to knock me out of a sub 2:00. But I look at the elevation chart on Strava, and I can tell where it got me. It was hot, it was hilly, it was a half marathon race in the middle of marathon training. At least I had chocolate milk at the finish!

I had such a good time with my friends too, and one of them even set a PR!

Now it’s back to the training plan! I’ve got a marathon to get ready for. πŸ™‚

 

 

 

 

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. πŸ™‚

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?

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 videosΒ 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. πŸ™‚

 

 

 

SEF Arts Fest 5k (Number 8)

Sometimes I can’t believe I’ve been running for over 7 years. Other days, I can’t remember much about my life routine before running.

This past Saturday was my favorite local race of the year. It’s a 5k/fun run for the Sherman Education Foundation in conjunction with the city’s Arts Festival. It has become a family tradition, and even though the number of how many of our family attends has changed, some things have not. Like funnel cake. :)My friend and I had discussed throughout the week how we were going to get the long run done for our Dallas training. We decided we didn’t want to give up the rest day on Sunday, so we ran before the race. I ran seven miles, and then went home to put on dry clothes and get the kids.

My youngest son was running the 5k. This was his 4th year to run the 5k. Every year before that, he did the fun run. I’m trying to encourage him toward cross-country in high school without pushing too much. I want him to see running as fun. My youngest daughter is now in the high school band, so she missed running to be part of the Arts Fest kickoff with the band.

We had a good-sized group of Texoma Runners show up to run.

It wasn’t the nice fall-like weather we had the week before. In fact it was muggy and warm for our run before the sun came up. At least there was a bit of a breeze for the race. It was still hot though. I like to tell the newer runners in our group that their goal is to pass a few of the high school cross-country runners during the race. I’m kidding.

No, not really. πŸ˜‰

My plan was to run based on feel. Without changing the training around the week before the race, I wanted to put in a solid effort, and hopefully not bonk in mile 3!

When my watch hit the first split (7:43!) I knew I was either in good shape or big trouble. The second mile was 7:50 with a slowdown for water at the aid station. Whoa! I didn’t run that fast in my 5k in July when I was training for speed. What the heck?!? My running buddy and I had stopped any chitchat long before. I reminded myself “don’t step off the coals.” My 3rd mile was 7:56 so overall I ran faster than I did in July even though the time was almost the same (Garmin differences in distance showed this one to be a faster pace). Total official time was 24:38, and I did pass a couple of cross-country runners. πŸ™‚

After I finished, I headed back out on the course to find my son, and he was less than half a mile from the finish when I found him. His finish time was almost 10 minutes faster than he ran in August. He had started with me and held on as long as he could. He was proud of his first mile.

After the 5k, we all got our capes for the Hometown Heroes fun run where they were honoring first responders. I had my son run it with us, even though he was tired. He said, “I already ran 3 miles!” I told him he would get faster by running more. He had fun. πŸ™‚

 

I checked my results and I couldn’t believe I actually won female masters, although the one who usually wins masters, won overall female! I want to be like her when I grow up. I have never won money from a race, because if I win masters it’s because it’s a smaller race. Not to mention that this was after 7 miles that morning in week 8 of marathon training. I looked back on the past few years and my time for this race has been around 24:30 3 years in a row. At least I’m not getting slower.

We had a lot of age group places from our running group, and I am so thankful for them. They keep me motivated.

It’s a pretty awesome group.

 

We finished out the morning with our usual funnel cake over at the Arts Fest. We didn’t walk around or do anything else, because we were all pretty tired. I totaled 12 miles for my Saturday, and I was ready for a nap.

This finished up week 8 of Dallas training, and now marathon training moves into the longer long runs. Time to buckle up!

 

 

 

 

 

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. πŸ™‚ 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.Β 

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.