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. 🙂

 

 

 

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!

 

 

 

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.

 

 

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!

Rock ‘n Roll San Antonio Half Marathon

I couldn’t think of a better way to reward four months of marathon training, than to finish up my last long training run with a fun race!

Last weekend, my running buddy and I headed down to San Antonio for a whirlwind trip to run the Rock ‘n Roll half marathon. We left early Saturday morning, and fortunately traffic on I-35 cooperated.  We made good time even with the rain, and at the the expo we weren’t disappointed. I stocked up on more Nuun, and there was a sighting of US Olympian marathoners.

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Jared Ward and Meb!

A high-five from Meb 😉

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After we checked in to the hotel, we headed for a meet up with the other members of Team Chocolate Milk who were in San Antonio. Since the rain dampened (ha!) our plans for a shakeout run, we went to the Tower of the Americas to hang out. All the times I’ve been to San Antonio, this is the first time I’ve been to the tower. I didn’t realize it was a glass elevator that took you up to the observation deck. So I faced the back of the elevator, and tried not to look out until we reached the top. (I have a slight fear of heights.) Once we were on the observation deck, I was fine. But it was nice to chat with other team members and hang out a bit.

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Race morning was cool and breezy, but not too much in the way of rain. The roads were still pretty wet. After all, we were under a flood warning.

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It started sprinkling in the start corral, but once we started running, I began to feel a little warm, and wished I wore my tank. Running through the downtown streets, we would turn into the wind and then I’d cool off some. We ran right in front of the Alamo, which is my favorite part of the course. The two hour pacer was in front of us, and my friend heard a spectator yell, “Way to go, two o’clock!” Ha!

Around mile 6 or 7, it started to rain harder and the rain was dripping off of my visor. The course is mostly flat, with the few climbs past halfway. I remember one tough little hill. Mile 11 maybe? But I was ready for it. I’ve been training on hills, and my legs were ready. There were also a couple of places we made a detour to avoid large puddles in the road, but I was completely soaked when I finished. This would be a great PR race because it’s so flat, and I’d love to try to do that one year.

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One of my favorite things about the Rock ‘n Roll races: I know there will be chocolate milk ready for me at the finish.

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Chocolate milk is my go-to for recovery after a hard and/or long run. Not only does it fit in my budget, but I don’t have to worry about where to get it when I run out. Grocery stores, convenience stores, and even McDonald’s carries low-fat chocolate milk! If you want to know the science behind it, check out this article. I know that it makes my body happy. I feel like I’m doing good for my muscles, and the soreness is less pronounced when I recover right. Try it!

Now that I’ve had my fun race (in the rain), I’m ready to focus on my goal for Dallas this Sunday. I’ve been chasing the sub 4 hour marathon for three years. At this moment, it looks like the weather might actually cooperate this year. I’m not going to hold my breath on that one, but I will focus on the things I can control: nutrition, rest, and following my race day plan. If I survive the taper…

 

 

 

The Showdown Half Marathon (2016)

I recently ran my 2nd half marathon of the year, and it was the first race I was able to push myself and see how my running time has improved. Aside from the half Ironman, my last half marathon was Rock N Roll Dallas in March. So I was a little excited to run the Showdown half and check the reality of my four hour marathon goal.

As much as I hated the hills on this race last year, I decided to go ahead and do it again this year for several reasons:

  1. The race is well done. There are pacers, plenty of course support, and best of all – chocolate milk at the finish.
  2. I need the hills to prepare for the Dallas Marathon. It’s not a flat course, and the toughest hills fall after mile 13.
  3. My training partner was running it as well, so we rode to the race together. Races are more fun with friends.

The morning of the race, the weather was perfect. A cool front had moved in and it was around 51 degrees at the start. My perfect running weather falls in the range of 45 to 50 degrees. I couldn’t believe after all the heat and humidity, that we were actually getting a break on race day.

My friend and I talked about where to start the race. Do we start in front of the 2:00 pace group or with 1:55? I really had no idea what to expect out of myself, so she decided on 1:55 and we lined up behind the pacers. I hoped to be under 1:55, and secretly was hoping to be in the 1:53 range. After looking at my Garmin at the end of the first mile (8:37!) I wondered if I was screwing up my race too early. But the pace felt comfortable, great even, and I felt so light on my feet! We stayed with the pacers at least through mile 6. At times I felt like I was holding back. I had more. Close to mile 7, my friend pulled off to make a quick stop and told me to go on ahead. She’s been battling foot problems (most likely plantar fasciitis) for the last few weeks, and after stopping it would take her a bit to get warmed up again. I know that feeling all too well.

Being in the second half of the race, I decided to pull ahead of the pace group. I think it’s possibly the most miles I’ve stayed with a pace group. I tend to stay away from packs in races. I ran an 8:07 for mile 8 and still felt good for that point of the race. Spoiler alert: that was my fastest mile of the race. For the next few miles I kept my focus on staying ahead of the pace group and even effort through the hills.  Mile 10 was a little tough, and my slowest mile, but I made up for it in the last 5k. I crossed the finish with an official time of 1:53:04. It was my fastest half since November 2013 (when I was five seconds from my PR). Now that feels good!

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There weren’t as many hills as I remembered, but I think my training is paying off as well. The course seemed a little different in the last few miles, but it was still a challenge. I was so excited that I was so close to running under 1:53. I feel like the four hour marathon is still a realistic goal, so I’ll keep pushing. It was a good race, and I’m so glad I went. It totally energized my training.

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Oh, and then there are these race perks:

Free race photos

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and a Texas sized medal!

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