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. 😉

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. 🙂

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. 🙂

 

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!

 

 

 

 

 

Advertisements

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. 🙂 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. 

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.

 

 

Peak Week and a 5k

Last week I finished up my peak week of training for the Dallas Marathon. While the workouts weren’t outstanding, I feel like my training has been consistent and productive so far. The main thing I’ve noticed in the past few weeks, is that I’m not totally exhausted like I usually am. I think I’m doing a better job at rest and recovery. Mostly because I don’t have a high school student this year I’ve been able to get to bed earlier, but I’m also making it a point to nap some on Saturday and Sunday afternoons.

The main struggle for me with last week’s training was being able to complete my long run without too much disruption. There was a 5k that I planned to do with my kids on Saturday. We’ve been run/walking together at least once a week for a mile and a half. I’ve considered those “runs” as the gravy on my training, but it is also what pushed me over 50 miles/week for the second time this training cycle. After discussing with my husband about how to get that 22 mile long run in, he suggested to do 19 miles before and then finish with the 5k. So I had a plan.

Thankfully, I have a great running friend willing to meet at 5 am on a Saturday to knock out as many miles as possible. And it was a cold one! For the first time, temperatures dropped in the high 30s, but I was ready. I do love a good cold run.

Love watching the sun rise during a run!

Love watching the sun rise during a run!

We ran until we met up with the group at 7:00 (and some of them gave me grief for wearing shorts), and I ran until it was time for me to get home to pick up the kids for the race. I was worried that I wouldn’t be able to get all my miles in, and the chance of getting any after the 5k were slim. When I headed home I had 17 done so far.

img_8413

No time goal, just getting in the miles.

After getting the kids to the race site (less than a mile away), I left them in the car to stay warm and I had time to get 2 more miles in. This actually worked well because never really cooled off before the start of the 5k. My husband showed up on his bike to ride along the course and encourage them. When the 5k started, my daughter shot off and I had a hard time keeping up, but my son stayed with me. I knew we would catch her when she needed a walk break. When we caught up to her, I told my son he could go on and run his own race. I would stay with Abby. The race followed the same course that several of the local 5ks use, and I like that it’s an out and back course so I could cheer on others I knew. I was able to see my son on his way back, and my husband was near him on his bike.

I’m really proud of how my kids did on Saturday. Abby knocked off 2 minutes from her fastest 5k, and my son took off 4 minutes. Even though we haven’t run more than a mile and a half at a time since the last 5k, I think the consistency (and cooler weather) paid off for them. After we finished, they told me and my husband we needed to go celebrate their PRs because “that’s what runners do.”

img_8416

 

Another bonus: I got my 22 miles done without feeling beat up. Peak week was all about time on my feet – and I got it done. This week’s plan is to get a solid 12 at marathon pace for my long run.

 

 

Running it Out

The past two weeks of marathon training have been a series of ups and downs, and pretty much mimics my life right now. It also proves that you’ve got to know when to cut yourself some slack on training when life is hectic or stressful.

There was one week of running through grief over losing our dog of 15 years. I didn’t know it was going to be that hard on me. Running is my time to think, to work through problems, to deal with emotions. The high humidity made it even worse. One run didn’t even make it to three miles. But I tend to deal with stress and/or grief in  one of two ways: emotional eating & running. I guess it’s a good thing I have the marathon training in place if I’m going to eat, right?

When it came to my long run that Saturday, I was still dealing with the grief but also a lack of sleep. When I showed up to the humid Saturday morning group run, I had 9 miles done already because I needed to get home by a certain time. I spent the rest of my run trailing the others, and I was just feeling “off.” But when I looked at my pace periodically, it didn’t seem too bad. I decided to bail on the race pace miles and just get the long run done. I was pleased to see my splits were all under 10:00 pace except for the first one (which is usually the slowest anyway).

img_8245

Hanging back and being okay with it

 

Later that day, my husband and I started looking for a puppy. The house was just too quiet! With two kids gone out of the house, it was just too much for us not to have a dog. We’ve always had one, and even though this is bad timing – hello sleep deprivation – we needed some joy in our home.

Welcome to the family Chloe!

Welcome to the family Chloe!

Last week’s training felt better. Temperatures cooled a bit, and the humidity dropped. There were a few runs that just felt great. I tried out some of my new team gear on Tuesday – National Chocolate Milk Day!

img_8268

I felt good on my long run Saturday, even though my time wasn’t as low as what I hoped. But it was the first time I’d gotten close to 20. I have two other 20 plus mile runs planned this training cycle. I know my body, and I know that it needs those long runs to be ready for Dallas!

img_8273

This Saturday, I’ll be racing my first half marathon since Dallas Rock n Roll in March. It’s the Showdown Half in Fairview, and I know they’ll have chocolate milk at the finish! I’m not adjusting my training mileage much, so I’ll be running on tired legs.

It will be interesting to see what I can do on the hilly course.

Have a great week!

 

 

 

 

 

 

Family Traditions (SEF 5k)

Last week was a cutback week for me for marathon training, and I had some fun with it.

Even though the heat hasn’t let up much here, I still got out with the kids and ran to get ready for the 5k we were all doing on Saturday.

They wanted to go to the park to run and then play. Sure, why not?

img_8194img_8193

Then on Thursday we ran a mile and a half. My 13 year old daughter would run ahead and walk until the 10 year old almost caught up to her. Then she’d take off again. Nice, friendly competition between siblings. Two weeks ago, she decided she was ready to start training for the 5k, and she made good progress in a short amount of time.

img_8200

Saturday morning, we were ready to race the Sherman Education Foundation 5k. This was my 7th time to run this race, and it wasn’t the first time for them either. I told them to make sure to run their own race the way they wanted to. Slow and steady, or run/walk – whatever is best for them.

img_8211

After I finished a very painful 3 miles (I have not been training at sub 8:00 pace!), I grabbed some water and a banana, and headed back out on the course to run my kids in. With a little over a half a mile to go, I saw my 10 year old and ran with him for a minute. He went on to finish, and I found his sister a few minutes back. My husband was out on the course with his bike, to encourage them. When my daughter askedhow far she had left to run, I told her about 3/4 of a mile. Her response, “Really? I’m almost done!” Probably not many kids who think 3/4 of a mile is a short distance. My kids have a different perspective on what “far” is. 🙂

I’m proud of the way they ran the race. My youngest ran faster than he did at the 5k in August, and it wasn’t much cooler. The humidity was high – still. I ran almost the exact same time I ran the race in last year (when it was rainy and a little cooler). This year my time was 24:23. I was hoping to get back in the 23 minute range, but I guess if I don’t train for 5ks, I really can’t expect to bust out a time close to my PR. I did manage to win my age group though. I guess I can’t complain about my 5k time if I’m always training for marathons.img_8239

This is my favorite local race of the year because of the traditions around it as a family. The traditions are changing a little with our family – two of my kids had to grow up and move off. 😦 But after the race, we visited the Arts Fest and spent some time at the different booths. And of course we had funnel cake. That tradition hasn’t changed.

With the 5k on Saturday, I got up planning to meet my running buddy for a 12-13 mile long run Sunday morning. This is what I woke up to:

img_8225

With the time constraints (and lightning factor), I reluctantly got on the treadmill. The storms weren’t moving through anytime soon. By the time it started to clear up, I was up to 10 miles. I just finished off at 13, and that ended my cutback week. That was a rough run, but at least I had podcasts to listen to. Before Sunday, my longest treadmill run was 9 miles. I didn’t want to go that far on the treadmill, but I have goals that won’t be reached by skipping a long run. I learned for next time to put towels around the treadmill, because it was a gross sweaty mess. My body is just too efficient at cooling.

img_8230

Partly bad lighting, but yes my face probably was that red.

That ended my first cutback week of Dallas Marathon training, and now I’ll start ramping up the miles while I wait for fall temperatures to show up.

Anybody else?

 

 

 

 

Marathon Training (Weeks 1&2)

The first two weeks of training for the Dallas Marathon have gone pretty well. I’ve been pleased with my paces, mileage, and how my body has responded to the long runs. I like how my marathon training in the fall always starts right along with the school year.

My eyes have adjusted to the early morning runs:

img_8149

So I appreciate the Saturday long runs when I get to see the sunrise.

img_8144

I’m still running with my son, and my other daughter joined us last week to get ready for a local 5k next weekend.

img_8155

I worked on my marathon pace during my first double-digit run (since my half Ironman) in two months.

img_8146

 

I was happy with it.

img_8145

Then last week, I was inspired by another runner in our group. She’s one of the ones I’ve been chasing for a few years, but I can’t catch her. She’s a few years older than me, and she ran Boston this year. About a month ago, she started chemo and she’s come out for most of the Saturday runs since. On this run, she was flying and I couldn’t keep up. I think she finally dialed it back for the last mile and ended up running around 8 miles. She wanted to get a picture of our little group to post on her care page. She inspires me as she goes through her treatments with a great outlook and sense of humor, cracking up when someone said she was taking the “run like Meb” thing a little too far.

img_8159

It was a great group run, and I ended up with 13 miles total on Saturday.

I’m looking forward to the weeks ahead, and more miles with my kids. That’s the icing on the cake in my training.

 

 

Hustle for Health Reprise

Just over a week ago, I ran the United Way Hustle for Health 10k, and two of my kids did the 5k. This was my first standalone 10k since this race last year, but the outcome was much different this time around. I do this race every year, because it was my first 5k (2010) and that was the first time they held the race. I love that it’s local, and have fun racing with others from my running group and community. I did the 5k for a few years, then moved up to the 10k.

On race morning, we headed downtown and got ready to run. I have been running separately with my oldest daughter and my youngest son to prepare them for the race. They each had their own race goal. My daughter had been preparing for the physical fitness part of the Navy ROTC program, and my son wanted to run a faster 5k. I had to let him know the heat would slow him down some and not to get discouraged.

Photo Credit: Hustle for Health & Campaing Kickoff United Way of Grayson County (Facebook page)

Photo Credit: Hustle for Health & Campaign Kickoff United Way of Grayson County (Facebook page)

We started the race and went our separate ways.

What’s interesting about the 10k, is that it is basically two separate parts. A hilly, challenging first half, and the second half follows the 5k course which is flat. You can’t run it like a typical 10k, because you may blow all your energy in the hills on the first half and have nothing left to finish with. That was my mistake last year since I had not done much speed work with distance. This year I was prepared. I even ran some of the hills a few times in the weeks before to make sure I could handle the pace (which was easy because it’s in my neighborhood).

My friend and I were running together for most of the first half. I looked at the first two splits and tried not to get concerned (8:28, 8:16) but I had been running around 9 minute miles for training, and I felt good. There was cloud cover, it was humid, and low 80s, but no sun baking us. Coming into the 5k course (which is out and back), I started looking for my kids. I spotted my daughter first at a water stop where she doused me with the contents of her cup. I was starting to heat up, and that felt great. Not long after that, I saw my son. My husband was out on his bike, riding along the course encouraging him. He was smiling and I got a high five. Miles 4 and 5 were my slowest, but I picked up the pace to finish. The final mile was my second fastest.

I finished with an official time of 53:07, and though it wasn’t my fastest, I feel like I’m in a good place going into marathon training. I was surprised to see that I was the second female finisher and the master’s winner. Small race perks. My friend won the female grandmaster’s.

I posted this picture to our running group page, with tips about finding a good running partner.

1. Find someone who pushes and challenges you to be a better runner.

2. Make sure they’re in another age group.

IMG_8085

The kids did well too. I had to talk to my son about how his place in the age group does not matter. He was two minutes off of what he ran in March. In his age group, there are 14 yr old cross country runners. I put the focus on him working to improve his race times, and not on what others are doing. My goal is to instill in him a joy of running and pushing himself to improve. One of my favorite things about running is that the responsibility is on the runner.

My daughter came away from the race better prepared for the Navy fitness requirements. She may have not liked running with me much, but I hope she’ll find an appreciation of me pushing her in training. I am proud of both of them.

IMG_8088

 

The little one wanted a week off from running after the race, which worked out well because we moved his sister into the dorm last week.

IMG_8092

IMG_8097

Now our house is emptier, so I’m going to pour myself into my training to keep from emotional eating.

School started Monday as did my marathon training. My son and I went out for a mile run on Tuesday evening. He was energized and ready to run. The new running clothes helped too. It’s a reminder of how little breaks and rewards can recharge us when we need it.

IMG_8087