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?

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!

BMW Dallas Marathon

It’s the most wonderful time of the year…

Yes, Christmas, but it’s also that time of year for the Dallas Marathon. While my Facebook feed is full of people sharing Christmas memories, mine pops up with marathon memories.

I’ve been running the Dallas Marathon every year since 2010 (minus the ice storm of 2013) when I ran my first half. My first full marathon was Dallas in 2011 and I’ve registered for the full every year after. The race experience continues to improve, and this year was the best so far.

As I started my taper week, I had all kinds of stuff going on. Let’s just say it wasn’t the most relaxing race week. I didn’t really have the time I wanted to focus on rest, recovery, and preparing my mind for Sunday. But in a way, I wondered if it was beneficial that I didn’t have time to over-think and wonder if I was prepared. Basically I didn’t have a chance to worry.

We planned our trip to the expo on Saturday when the elite ambassadors would be on the speaker stage. I enjoyed this last year, and carried their advice through the race with me. I wanted that again.

I got my bib signed by Desi, Deena, and Ryan Hall. I met Deena and Desi last year, but this was the first time I’ve met Ryan Hall.

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To me, that made the 16 weeks of early mornings and long runs totally worth it. I also knew they would be handing out medals at the finish line, and that became one of my race goals since I was oblivious the last two years. I love that they are so willing to give of their time to the running community!

I snapped a picture of my Dallas Marathon history.

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I ended up missing lunch, but I made an early dinner when we got home. I never really felt bloated from too many carbs, but I felt like I was loaded and ready to run 26.2.

Race day weather was perfect for me. Temps in the 50s with a little wind. My husband and I got there early with time to chill in the convention center, then I met up with my friend in the start corral.

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We ran the first five miles together, and then I moved into race pace. My plan was to run the first 5 miles in the 9:20 range, then bump up to race pace (9:05-9:10). She’s been battling foot pain, so her plan was to finish. I felt good. It was overcast and there was a little bit of a mist to keep us cool.

I felt like I was holding back in the first five miles (which was a good thing) but at mile 10 all of a sudden my legs felt heavy. I took in my fuel about half a mile earlier than planned, and it seemed to help some. Then I was doing okay holding onto my pace, but it felt harder than it should’ve. My hydration was fine, my nutrition was fine, but my legs felt like I had on ankle weights.

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My pace started to fall off when I was running by the lake (miles 16-17). There was a crosswind and I got a little chilled, but it didn’t last long.  At mile 19, I made a quick porta-potty stop. I lost my sub 4:00 goal, and was losing my 2nd goal – to PR. I negotiated a third goal in my head, and then a fourth. I walked, I ran, I walked, and I ran. In the last four miles – straight into the wind – the goal became to finish the best I could and still be proud of my race. My legs were shuffling and so very heavy. The distance on my Garmin was almost a half a mile off from the mile markers. I finally stopped looking at the watch. I ran the entire last mile, and I felt like I was barely moving.

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Positive Splits (you’re doing it wrong)

When I was coming down to finish, I saw one of my Team Chocolate Milk members waving to me. That was encouraging, and so was seeing the announcer at the finish line.

This is my blazing fast finish (10:45 pace) captured by my husband.

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I spotted volunteers handing out medals, and then saw Ryan Hall. I waited behind two people to get my medal from him. Then I saw Leo Manzano handing out medals too. That experience was worth the pain of the race, and gave me a positive outlook for my finish. That was also my final race goal – to get my medal from an elite runner. 🙂

I am so grateful for all the volunteers, police officers, and spectators – and especially seeing those who cheered specifically for me. Thank you Jennifer and your pool noodle! 🙂 It made an unpleasant run much better.

 

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Team Chocolate Milk!

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I am so thankful to Dallas Marathon for a great race experience! It truly was a great weekend. There will be another race, and I’ll get that sub 4!

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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…

 

 

 

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.

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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.”

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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.

 

 

Long Run Matters

The weeks start flying by the closer it gets to race day, as marathon training always goes. My long runs have been building for the past three weeks, with two 18s and a 20 miler. I have been working on my marathon pace for several miles a week – sometimes two runs a week. This was how one of the 18 milers went.

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The next week, I planned another 18 miler with some race pace miles. The plan was to run 10 at marathon pace, but because I was running with the group (we had some new runners that day), I threw in race pace miles when I could. My friend was also battling heel pain and I didn’t want to leave her, so I did some back tracking to stay with her. When she was done, I finished up and really pushed my pace the last mile. I think that’s good enough to count as a fast finish long run.

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When I did my 20 miler Saturday, I was expecting to have a slower time, but I was not prepared for how beat up I would feel afterward. My friend and I ran some early miles before we met up with the group. By the time I got back to the park with the group, I had run a few miles faster than I planned and was at mile 16. My husband met me on his bike and rode the last four miles with me. If he hadn’t been there, I don’t think I would have made it to 20. I actually stopped somewhere during mile 18 to rally myself. I was hurting, tired, and wanted to be done. My lower legs were achy before I even hit mile 18. I didn’t run any more miles or harder workouts than I did the week before. My pace went from low 9:00s up to 10:30s in the last three miles. “Just keep going,” I told myself.

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and that’s how I felt about that run…

For the next three days, both legs were sore from the knees down. I think my biggest problem was not getting enough fuel in for those later miles. I took in one packet of Clif chews for the whole run. Also, the four miles on concrete sidewalks was probably tougher on me at the end. The pounding was too much.

This week is a recovery week, then next week is peak week, and then I get to taper. It’s moving along fast now, and I’m working on my mental strength to keep my mindset in check. The four hour goal is still out there, three years later. I’m ready to reach it. I need a new carrot.

In other news, I cut Diet Cokes and junk food/sweets out of my life last week. I haven’t had either since Thursday. I decided it was time to try something different because I usually get sloppy with my nutrition as race week gets nearer. I thought about what would happen if I tightened it up this time. I’m desperate to nail that goal! So far, I have felt sluggish and tired, but that’s partly due to a puppy and time change, and a puppy that didn’t understand that the time changed. So anyway, if I survive this I’ll report if there are any noticeable changes.

Has anyone else tried this? What other tactics do you try to reach goals?