Showing posts with label well read runner. Show all posts
Showing posts with label well read runner. Show all posts

Monday, September 19, 2016

It's Been A Long Road...(4 Seasons Challenge is DONE!)


Well, you've been hearing about it since I signed up on October 1 of last year, so here it is: the FINAL phase of the Rochester 4 Seasons Challenge.  IT IS DONE!  And my leg didn't fall off!
4 Seasons mega medal!  The 4 squares are each medal I earned during the year, held together with the final piece in the middle.
For those that are just joining us, the 4SC is a challenge for runners in the Rochester area: to run the 4 Rochester half marathons in 1 calendar year.  January, April, July, and September.  All was well for me until right before the 3rd one (in July), when I started having some leg pain that ended up being a calf strain.  I was originally supposed to run the full marathon instead of the half this September, but because of the strain I pulled back to the 13.1 distance...but then still had to take almost 8 weeks off running to heal it.

Okay, you're all caught up!  The final race was the MVP Rochester half marathon yesterday (9/18).  Let's break this into 2 parts: recap, and lessons learned.

RECAP!
I went into the race having zero idea what to expect.  My husband was wondering when I might finish, and I gave him a range of 2:15 to 3:00.  When you haven't run for 8 weeks, it's real hard to guesstimate your time, even if you've run the distance many times before!

I ran 2 miles on Friday before the race, and that was the first time since the diagnosis that I had no pain while running, so fingers were crossed for a good race.

And guess what--NO PAIN!  I did the entire 13.1 miles with zero calf pain.  It was truly amazing.
Taken around mile 6.  No calf pain, but the struggle still got real there for a bit
So that was the good news, no calf pain.  The bad news is that everything else had it's own special brand of pain...haha.  Have you ever seen that running shirt that says "Everything Hurts and I'm Dying"?  Yes, that was my hamstrings/knees/right foot.  Again--I totally DO NOT recommend running 13.1 miles if you haven't run at all in 8 weeks!  But I was determined to complete this darn thing.

I started out feeling superhero-amazing (as one does at the start of a half), but around  mile 6 is when I felt how out of practice I was.  I started to get down on myself, and then mentally punched myself in the face.  Why am I getting upset about time??  I didn't even fully train for this race!!  Just have fun!  Stop worrying and enjoy yourself!

So that's what I did.  The Rochester half had a huge course change last year, so it was all new to me, and it's BEAUTIFUL!  It brings you through scenic parts of Rochester that I never even knew existed.  So it was easy to cruise through the race and enjoy the sights.  I stopped for pictures, took lots of selfies (texting my husband and friends along the way), walked when I needed to, high fived every little kid I could find.  It was a great time.
Selfie with a waterfall!  Totally necessary!
Favorite race story: this course is incredibly HILLY, and I decided early on to walk most of them, since I knew my lack of training would cause them to completely wipe me out.  However, while walking one I spotted a race photographer 3/4 of the way up the hill.  Crap, no one wants a race photo of themselves walking!  So I kicked myself into a run as best as I could.  As soon as I passed the photog, I walked and yelled, "I did that for you!  I hope you got it!"  He laughed and assured me he did.  Can't wait for that pic.  :)

My husband and kiddos were near the finish line, and when I got there, Small Fry jumped over to run the last .1 with me, which was the total highlight of the day.  I was so wrapped up in holding his hand across the finish that I didn't look at my time!  I found out later that it was 2:23:17, only 2 minutes slower than my slowest half (which was also my first, a total hot mess).  I'll take it!

Lessons Learned!
I was very excited for this 4 Seasons Challenge when I first signed up for it, but now that it's over, I have to say I took even more away from it than I originally expected.  I thought this would be a great way to test my running abilities and keep myself in shape all year long.  Yes, those things happened, but there was much more as well.

1. I learned what I want to do as a runner, vs what I think everyone else thinks I should do.
As I was training for the second race, I realized I hated the regimented speedwork and constant pace-pushing required to hit my then-goal time of under 2:00.  Furthermore, I realized I was only doing that because I felt like it was the next logical step for me--my PR is 2:05, shouldn't I break 2:00?  But then I thought, why?  If this doesn't make me happy, then why do it?  I started running more for the distance than the speed, and immediately started enjoying running more.  A simple but valuable lesson--if you love something, do it the way YOU want to, not the way you think others want you to!

2. I was forced to think of my fitness more holistically.
After getting so wrapped up in half marathon training the last few years, I think I lost sight of my larger fitness goals.  I was just running, running, running all the time.  And when that was taken away from me (with my injury), it was like I lost part of my identity.  I was totally depressed and had no idea what to do with myself.  Then I started trying new fitness areas: biking, swimming, group fitness classes, etc. and slowly realized that those were fun in their own ways too.  By the time the injury healed, I was thinking maybe...maybe?...I could do more than just run.  What a novel concept!  But a bright side of the injury is that it really forced me to look at my fitness goals beyond the next road race.

3. I'm tougher than I think.
My husband said to me after the race that he was so proud of me for completing 4SC, for a variety of reasons, but one was because I could have bowed out at any time when I hit obstacles to my training, but I never did, the whole year.  And he is right.  The opportunity to quit was always there, but I never took it.  I'm pretty proud of that, and those are exactly the sorts of lessons I hope my kids learn when they see me do stuff like this!

I could go on, but I think you probably want this post to end eventually.  The bottom line is that 4SC was an amazing experience for me.  Would I do it again?  Ummmm...get back to me about that.  But even if I move on to other challenges, I don't at all regret taking this one on!

Monday, August 15, 2016

The Well-Read Runner: Bye to the Marathon


If you follow me on Instagram, you already know this, BUT...there will be no marathon for me next month.

I know.  BOOOOOOOOOOOOOOOOOOOOOO.  Trust me, I'm right there with ya.

As I mentioned in previous posts, I've had a nagging injury since the first week of July, and an orthopedist finally made it official when he diagnosed me with a calf strain.  Which is pretty much exactly what I expected, though it does certainly suck to hear it, especially when it's followed by the prescription of NO running (like at all.  Like zero. Like NONE) for 6 weeks.

Let's see...6 weeks from my doctor's appointment puts me at...September 15.  THREE days before the Rochester Marathon.

Yeah, I emailed the race director that very day, and asked to move down to the half marathon.  And even that should be real interesting to complete with zero running leading up to it!  But since I've got several halfs under my belt already, at least it's a beast that I know how to fight.

That said, I'm handling this change of plans better than expected.  Don't get me wrong--I had my mourning period, though it took place well before the doctor's appointment (I knew deep down from the start that this injury was not going away easy).  I had a miserable couple of weeks when I couldn't BELIEVE that this year of hard work was going to end without me completing 26.2.  When I got down on myself and didn't want to work out at all.  When I wondered if I should give up running completely, forever.

However, right before we went on vacation, I promised my husband that I would use the time away to step back from my injury, and running in general, and try to clear my head.  And I did exactly that.  A week away in the beach air did wonders, and I came home feeling okay about the loss of the marathon (even before the doc made it official).

In fact--I will go so far as to say that this injury has been a blessing in disguise.  Let me count the ways:

1. Once I decided not to do the marathon, I realized that there was a part of me that was a tiny bit relieved.  I signed up for it as part of the Rochester 4 Seasons Challenge, which I was very excited about, but I was NOT pleased that my first marathon would be on a hilly, two-loop course.  The two loops bothered me the most--I've done two-loop 10Ks (running the same 5K route twice), and the mental challenge of completing a hard course and then doing it AGAIN is painful.  Now put that on a marathon...I was prepared to do it, but very nervous.  Now that I won't be running the Rochester full, I can choose a different first marathon experience that might play more to my strengths as a runner.

2. I have learned a LOT of patience.  I am not a patient person.  I tried a billion remedies to get rid of this injury...more foam rolling, icing, elevation, massage, compression, stretching, ibuprofen, blah blah blah.  But the ONLY fix for this calf strain is no running, and 6 weeks of waiting.  Patience required.

3. I have now learned the difference between a real injury and normal post-run soreness.  This is my first true running injury.  Every other ailment I've had while running has been an ache or pain that was easily remedied by taking an extra rest day or two, and foam rolling a bit more.  This pain felt different from the start, and now I know going forward what's worth trying to run through, and what's not.

4. If I had to get injured, this isn't the worst thing that could happen.  For a while I was concerned that this was an Achilles-related injury, which is NOT good news, as Achilles injuries tend to recur for runners.  But a calf strain, while slow to heal, WILL heal.  And then I can move on.  So I have to be thankful for that.

5. It's like a billion degrees outside right now, and I'm completely not jealous of those of you running in it.  ;)

So, just over a month til the Rochester half--what am I doing if I'm not running?  Well, the only activities that hurt my calf are running (duh) and jumping, which eliminates a lot of plyometric-based workouts from my regimen.  (I tried a BodyCombat class last week to cross train, and it was very no-bueno on my leg with all the jumping and kicking.)  However, there are a lot of other cross training activities that feel just fine.  I've put in a LOT of time on the stationary bike (both in spin classes and in the gym).  It's giving me a killer cardio workout, and I better be able to fly up some hills once I start running again, because my quads are killing me!!  :)  I've done some swimming as well, plus lots of yoga and strength training (I still love BodyPump!).  Plus, my friend Michelle just loaned me her road bike, so I might be able to take all this spinning out on the roads starting this week--woohoo!

At this point, I'm just trying to keep my fitness level up enough to finish this race without completely dying.  I am VERY interested to see how all this cross training plays out in the race...am I headed for success, or a hot mess?  Stay tuned, because we're gonna find out soon enough!

Wednesday, July 13, 2016

The Well-Read Runner: Marathon Training Update + Butterfly Compression + INJURED?!


Hello, runner friends!  It's been a while, but I am still here, chugging away at marathon training.  I'll give you a quick update, as I'm currently at the halfway point (week 9!) of the training.

Honestly: right now I feel like I'm just waiting for the other shoe to drop.  Up to this point, my longest run has been 12 miles, and I kind of just feel like I'm half marathon training.  I actually have a half marathon scheduled this weekend (Shoreline Half, part 3 of the Four Seasons Challenge), which I am treating as a regular slow-paced long run.  After that though...things get serious!  Some weekday runs will be up to 7 miles (eventually as high as 10), and my long run the weekend after Shoreline is 15 miles--the longest I will have ever done.  EEEKKK.

Things that have been helping me out so far in marathon training:

1. Getting enough sleep!  Almost all of my runs are still being done at 5-6am, so I am really trying to be good about getting to bed at a decent hour.  I don't always manage it, but I'm doing well enough that I don't feel completely exhausted (yet).

2. Eating right.  I still gorge on my faves sometimes (cookies, ice cream...hey, I'm burning mad calories over here!) but I have been VERY good about getting enough protein and fruits/veggies, which makes a huge difference.  I've also cut back my alcohol intake, and usually will not drink at all before a long run.  I'm no alcoholic, but seriously, summer drinking time?  It's hard to turn away a Sam's Summer these days!!  :)

3. Good stretching/cross training/recovery.  I have tried to be very diligent about foam rolling regularly, doing yoga 1-2 times a week, and not ignoring my cross training days (as I used to do).  Biking, swimming, and strength training are my friends!

I am also LOVING compression socks lately for recovery.  I had a few pairs already, but recently got a chance to review SLS3's Butterfly Compression socks, and became an instant fan:

They felt great on the run, and I've been using them for recovery post-run as well.  I never thought I'd see the day that I'd be wearing pink running wear (let alone with butterflies on them), but seriously, these are so fun (and they do have other colors!).  I got a few compliments from other runners while wearing!

SLS3 has them available in their Amazon store HERE, so if you're looking for some fun new running wear, check it out.

Things that have not been helping me during marathon training:

Only 1 thing.  Injury.  

WHOMP, WHOMP.

Yeah, the last 10 days I have been battling some sort of lower-leg ailment.  If I had to guess, it's a calf strain (I've had trouble getting in with an orthopedist, so Dr. Google is diagnosing for now), though I have no idea what brought it on specifically.  July 2 I did a 12 mile long run that felt AMAZING...until I got home.  And then my lower right leg hurt, a LOT, but mostly when running or going down stairs.  I took the holiday weekend off, only doing yoga.  Walking in sneakers vs. flip flops helped ease it as well.  Tuesday I tried the 3 mile run that was on my schedule, and while it didn't feel amazing, I was able to finish it.  However, Wednesday (the 6th) I tried a 6-miler, and had to call it quits after 4.5.  Pain was getting worse and starting to radiate up my hamstring.

I haven't run since then.  EEEEKKK.  And yes, I do have a half marathon this Saturday that I am running (or walking? at least finishing) come hell or high water.  In the meantime, I have been giving my leg lots of rest, ice, and compression.  I've also been cross training (biking, swimming) to keep up fitness.  Do you know how long it's been since I swam laps in a pool?  EIGHTEEN years ago on the JV swim team.  You know what though?  Turns out I forgot how much fun it is.  So I guess the upside to injury is that I'm rediscovering my cross training options.  I MAY have said the T-word (triathlon) recently to my husband, and he MAY have looked at me like I'm crazy.  That's for another day...
Getting ready to rock the YMCA pool. I know, the swim cap is super hotttttt.
Anyway, as of yesterday (the 12th) I finally woke up and felt like the pain was getting better.  Only a slight pinching pain in my calf, and only when I push off my right foot to run.  So my plan is to try a short 2 mile run tomorrow or Friday, just to see what I'm up against for this weekend.  Then it's fingers crossed for Saturday...and after that, re-evaluting where I'm at for marathon training.

I'm really hoping that this injury has a quick recovery period, because if I have to take too long of a break, this marathon is probably not a good idea for me right now.  I know there are marathoners who have cross-trained their way to the start line, but that's really not the way I want to get there for my first one.  I will cut back to the half marathon if I have to, though the thought makes me sad/frustrated/NOT happy.  I am SO looking forward to this first 26.2.  But I know running through injury isn't smart, so if I have to put it off for a while, I (reluctantly) will.

So, 9 weeks down...and the next 9 weeks should be interesting!

Monday, May 23, 2016

Let's Talk About The Incredible Virtual Run!


Hey, remember when I signed up for that 10K virtual race back in March?  Yeah, I ran that!  Let's talk about it!

To refresh your memory, the race was The Incredible Virtual Run, organized by Level Up Runs.  This was the first virtual run I ever participated in, and it was a unique experience.  I signed up for the 10K option because I thought it would be easy-peasy to fit in a 6-ish mile run during the last couple weeks of training for the Flower City Half.  (This run was supposed to be completed between April 15-30, and Flower City was the 24th.)  Um, that was not a good plan, because I kiiiiind of forgot to factor in the pre-race taper, so I wasn't running a whole lot the week before Flower City.  That meant that I had to save the run for the last possible day--April 30, because it was far enough from Flower City that I felt recovered and was able to put in a good effort.

Even though this race wasn't "officially" timed (beyond what I saw on my Garmin), I still had a goal to try to beat my current 10K PR of 55:55.  Because I was making up my own race course, I could have totally cheesed out and done a flat/downhill route, but I didn't!  I purposely worked in some of the bigger hills in my area, because I wanted the challenge.

Long story short: goal achieved!  I finished in 54:16.  :)

Not a huge gain on my PR, but a gain nonetheless!  And I considered it a win, given the hills I threw in and the fact that I was only 1 week post-half-marathon.

So, given that this was my first virtual race, what did I think?

Pros: I loved that I had a big window in which to fit the race--you can plan around various weather conditions and scheduling conflicts to find a time that works for you.  You also get the advantage of running your race on whatever surface or route you prefer.  I liked that I was "racing" without all the pre-race adrenaline/pressure that comes from racing in a large crowd.  I was more in control of my pace than I usually am at a big, chaotic starting line.  And because there was a (pretty awesome!) medal coming to me at the end, I was motivated to hit my goal, even without the cheering crowds.
(As predicted, my kids are totally jealous of this medal and have already tried to steal it from me 5,462 times.)
Cons: I don't feel like I can call this race time a true PR, because it wasn't done with an official timing chip, and because I got to set my own race conditions--something that is not reflective of a "true" race setting.  Not a huge deal, but something to consider if you really want 100% confirmation of a PR goal.  My only other caveat is that, other than the race medal, the other swag I received was a $25 gift certificate to SLS3--something I was very excited about.  However, when I received it, I was bummed to find it was more of a coupon than a gift certificate--I can't use it in conjunction with any sales (and they are having a ton of good sales right now), or other promotions, and it does have an expiration date.  I wish they had referred to it as a coupon (granted, a high-value coupon) rather than a gift certificate, because it was a letdown to find that all these stipulations were attached to it.

Overall, this was a fun experience, and I think if I find myself between road races and need a motivational boost, another virtual race could be a great option.

Have you ever done a virtual race?  What other races do you have coming up??

Friday, May 13, 2016

The Well-Read Runner: Right to Run 19K RECAP!


It's time to tell you about one of my most fun race experiences EVER!  Settle in!

I ran the Right to Run 19K in Seneca Falls, NY on May 7.  I registered way back at the end of 2015, when I first heard about it, even though I was already committed to the Four Seasons Challenge for 2016.  It just sounded too unique to pass up.

This was the inaugural year for the race, which celebrates women's rights (and women's running in particular), hence the 19K = 19th amendment.  The race was co-ed though, and I saw just as many guys as girls at the starting line!  The proceeds from the race benefit the National Women's Hall of Fame (in Seneca Falls), and the spokesperson for the race was Kathrine Switzer.  All of this put together...how could I NOT run it?  Especially when it's so close to home??

Race start was at 9am, and I live about 75 minutes away, so I got up at 5:30 and left my house at 6:45 to get there with plenty of time to spare.  The 19K and the 5K (the other race option) had starting lines in two different places (but finished in the same location), so I headed out to the farmland beyond Seneca Falls for the 19K start.  Plenty of parking available and lots of port-o-potties--we were off to a good start!  I got all my stuff together and left my drop bag at the registration table--this was a nice perk, as they transported the drop bags to the finish line in downtown Seneca Falls, so you could pack up your flip flops/extra layers/snacks/etc and have them waiting for you at the finish.

Just before 9, I walked down the street to the start line, and was delighted to find that Kathrine Switzer was there to help send us off!  I was hoping I'd get to meet her at the finish, but seeing her at the start was a HUGE inspirational boost for me.  (In case you missed my review of Marathon Woman earlier this week, Kathrine Switzer was the first woman to officially run the Boston Marathon in 1967, and is an enormously important running idol of mine.  FANGIRL ALERT!!)

There were technical difficulties with the national anthem, so the race director had all the runners sing it together, and it MIGHT have been the best race national anthem ever!  Right after that, we got ready to go and Kathrine started walking through the start line crowd, giving high fives/hugs and sending us off.  I was like, "OH HELL NO, there is no way I don't get a selfie right now."  And I did, with 90 seconds to go before start:
I WAS A LITTLE EXCITED.
And so the gun went off as I was posting to Facebook, with an enormous grin on my face.

Race conditions: low 60's and full sun.  Sounds pretty good, right?  Not to mention that I was feeling so awesome after that amazing start line experience. I shot off the line and had to curb my enthusiasm a bit.  I will admit that I didn't prepare as well for this race as I should have--I had no solid goal in mind, and because I ran Flower City Half only 2 weeks before, I hadn't done much as far as training in the last 14 days.  Plus (and this feels dumb to admit), because I had just done 13.1 miles recently, my brain kept telling me this race would be easy-peasy, because it was ONLY 11.8 miles.  (In hindsight...that it NOT that much shorter than 13.1!!  What was I thinking??)  Despite all that--I just wanted to have fun with this race, so after the first couple minutes of running, I felt good and decided to hold my half marathon goal pace (9:00/mile) as long as I could, and see how it went.

The course itself was very beautiful, and very flat.  Like, so flat.  If you hate hills, this is the run for you.  That said, there was also ZEROOOOOO shade.  NADA.  For the first 6 miles.  Nothing but open farmland as far as the eye could see:

No shade, and full sun?  I was dying from the heat by mile 4.

I started pulling back a little at that point, but I realized quickly that I had pushed too hard in the heat for the early miles.  There was a water stop at the 6 mile marker, and right after it I walked for about a quarter mile.  Got my breath back, had a Honey Stinger gel, drank a bunch of water.  Then kicked it back up again feeling MUCH improved.  At this point, I vowed to stop looking at my Garmin so much, and just run for comfort.  I mean, it was a 19K, I was going to PR no matter what, right??  :)

Thankfully, at this point we got close to Cayuga Lake, as well as some treed areas, so we had a bit more shade and wind coming our way.  Crowd support was not big for this race, but the enthusiasm of the runners was high, which helped a lot.
Me and Cayuga Lake. I am honestly dying a little bit here (see: red face), but I smiled for you anyway.
The later miles were, admittedly, a mental battle for me--I knew my legs were okay to keep it up, but my head was berating me for going out too hard at the start and losing steam.  That, paired with the fact that I desperately needed to pee from mile 9 to the finish (couldn't find a portapotty anywhere!!), made the last 3-4 miles pretty tough.  But I hung in there as best as I could, walked when I had to, and kept on.  Plus (and I'm not saying this to be cheesy), I kept thinking about Kathrine Switzer being at the race, and how much adversity she had to push through in her running career, and that  helped me refocus and get my groove back more than once.

Crowd support picked up in the last mile as we headed into downtown Seneca Falls, which provided a great boost.  I passed a woman who runs a Facebook group for westside (of Rochester) runners/walkers, and her cheering sign had my name on it, which was fun and unexpected!  Despite the tough go in the last few miles, I crossed the line with a smile on my face at 1:55:36 (roughly 9:47/mile).
Insert self-deprecating remark about using watermarked race photo here.
Afterwards, I was happy to note that my stomach felt okay (I knew if I'd pushed too hard, I'd have my usual nausea problems).  I drank some chocolate milk, ate a granola bar, and hydrated like crazy.  I know it doesn't sound like much, but any race that ends with me being able to eat/drink ANYTHING without feeling like vomit is a reeeeeeally good race.

I got in line to meet Kathrine Switzer again (a bit more formally this time), as I wanted to say hello, thank her for all that she's done, and (in true book blogger fashion) get my copy of Marathon Woman signed.  Switzer is incredibly gracious and funny, and I was so happy for the opportunity to chat with her!  She signed my book and my race bib, and I also picked up a copy of 26.2: Marathon Stories, which she co-authored with her husband, Roger Robinson.  (Because I need more books, yes?)  Plus, I bought a Marathon Woman shirt, which I have told myself I am NOT ALLOWED TO WEAR until I finish the marathon in September--good motivator, right??  :)

Despite the fact that the race itself was a hard one for me, I still chalk this up as one of the most fun and unique races I've ever done.  They've already announced the 2nd annual Right to Run for May 13, 2017, and I hope to be there!

Have you ever run a race with an unusual distance?  Ever met one of your running idols?  Any races coming up??

Monday, April 25, 2016

The Well-Read Runner: Flower City Half RECAP!


It's recap day, runner friends!!  Who doesn't love a good race recap??

Well, the basic gist is that FLOWER CITY WAS AWESOME.  It was, by far, the best half marathon race day I have ever had...potentially my best race day, period.

As you may remember, I decided a few weeks ago to trash my original plan (to train for a sub-2 half) and just train to complete this race for fun.  And oh my--let me tell you, my running felt REJUVENATED!  It was no longer a chore to get up in the morning and run.  I still got all my miles in, but stopped pushing myself with race pace and tempo runs and Yasso 800s.  It was a beautiful epiphany for me.

Enter race morning (yesterday).  I woke up SUPER PSYCHED for a fun day.  After changing my training plan, I decided my best bet was to start the race with the 2:00 pace group (just to make sure I didn't go out any faster than that--which is my running kryponite), but then fall back as soon as I felt like I was starting to toe that line where I would end up miserable and vomity at the finish.

I got up at 4:30, had breakfast, made 1000 wardrobe changes (low 40's is great racing weather, but hard to dress for!), packed up and drove to my friend Mandy's house to pick up her and our friend Michelle.  I drove us into downtown Rochester and we were at the Blue Cross Arena by 6:30 (start was at 7:30).  I was glad we got there so early, because we had plenty of time to stretch, use the bathrooms, check out the set up in the arena, etc.

We headed out to Broad Street just before the start to line up.  Mandy and I were both starting with the 2:00 group while Michelle was heading further back, so we said our goodbyes and jumped into the crowd.  It was a beautiful (and packed!) starting line!:

Mile 1: 8:47

The gun went off right at 7:30, and...due to the push and pull of the huge crowd, Mandy and I crossed the start only to realize we'd been pushed wayyyyy back behind the 2:00 pacer.  Eeek!  We had some catching up to do!  First mile was fast because we were just pushing our way through the crowds to get to our pace group...haha.  The congestion was a little tough to handle in the early miles, but thankfully everything evened out about 3-4 miles in and we had more elbow room.

(I also noticed a completely barefoot runner during the first mile!!  I thought that was so cool/gutsy/insane!!  Couldn't help but take a pic):

Miles 2-6: 8:47, 9:01, 9:03, 9:02, 8:59

OH MY GOD, YOU GUYS.  FOLLOWING A PACER CHANGED MY WHOLE LIFE.  After so many races where I just depended on my own pacing (and inevitably went out way too fast), at Flower City I tucked into the 2:00 pacers and enjoyed the ride.  Thanks so much to Wendy and Tom (especially Wendy, for whatever reason I ended up on her side of the street more often) for letting me be glued to their butts for 6 miles.  There were SO many times during these miles when I felt my legs saying, "Hey, I feel pretty good, I could go faster than this!"  And then my brain would say, "You shut up, legs!!  Just follow Wendy and SHUT UP!!"  As a result, these were the easiest 6 race miles I've ever done.  The sun was shining, the birds were chirping, lovely Roc City was waking up, I was high fiving everybody, and I felt FAB-U-LOUS.

Mile 7: 9:34

The slowdown begins!  We hit the first hill on Goodman Street towards the end of this mile.  I knew as soon as it started that I was done with 2:00 pace.  I waved a silent goodbye to my beloved pacers (and Mandy), kicked up my tunes, and got ready for the hills to roll.
Goodbye, wonderful pacer Wendy.  I found out afterward that she just ran the Boston Marathon on Monday.  WHAT!!
Mile 8: 10:56

HILLS WITH A SIDE OF HILLS!  We headed into Highland Park and Mount Hope Cemetery, and it was one roller after another.  Some pretty nasty ones thrown in there for sure!  One of the worst ones was on uneven cobblestones, for added pleasure on your ankles.  This was the point where I knew I would kill myself for the second half of the race if I pushed too hard.  So I dialed it down, enjoyed the scenery, waved to the crowds, and powered through.  I also had to make a fast Porta-Potty stop when we entered the cemetery, which explains why this is my slowest mile of the race.  (Mucho apologies to the girl I threw the door open on, but darlin', you gotta LOCK that thang!!)

Mile 9: 9:07

The second half of the cemetery was surprisingly flat/downhill.  I was so happy to be out of the worst hill section that I felt like I was flying!
Out of the hills and loving life!
Miles 10-12: 9:37, 9:44, 10:03

These miles were mostly along the Genesee River, and while they were pretty, they were very quiet (not many spectators here), and kind of mentally difficult because you could see downtown Rochester (where the finish line was) but it was VERY VERY FAR AWAY.  Physically I felt good here, but my paces reflect more of the mental challenge of staying in the game and not giving in to my desire for walk breaks.

Mile 13: 9:50

My most favorite mile!!  I could see downtown, the crowds were getting bigger, I knew I had run a great race, and I felt AWESOME.  I saw 4-5 race photographers, and I jumped and smiled like a goon for all of them.  My husband and kiddos were waiting just before the finish line with loud cheers and high fives.  I saw the 2:05 on the clock when I got close and grinned, because I couldn't believe that in a race where I consciously did not (often) look at my Garmin and tried to hold back, I still was running close to my PR.  That felt damn good.

View from mile 13!
I only missed that PR by 29 seconds: final time was 2:05:40!

(EDITED: When I wrote this post, the results on the race website only included gun times.  Afterwards, they posted chip times, and I found out I actually did PR, by 2 seconds!  Haha!  2:05:09.  A pleasant surprise!! (I know some people consider gun time as "official" since it is used for awards placement, but when it takes me 30 seconds to cross a start line--I'm going with the chip, thankyouverymuch.))

 And, the bling was pretty sweet: the Flower City medal is a bottle opener, and I also got part 2 of my Four Seasons Challenge medal:

On top of the awesome race experience, I have to say this is the best I've ever felt physically after a race.  My stomach did not rebel against me (as it usually does)--I pounded a bunch of water, a piece of pizza, and some cookies after the finish.  With no repercussions!  It was amazing!  I also got to run Small Fry's 1/4 mile race with him at 10:30, which was so fun--that kid is turning into a little speed demon.  He'll be smokin' his momma soon.  :)
Mandy and I at the finish
After we came home and had rested a while, I turned to my husband and said, "I had so much FUN today."  Not something I have ever uttered after other half marathons.  But I hope to do so again soon!

I hope everyone who raced this weekend had an excellent race day!  What race has been the most fun for you?  Why?

Thursday, March 31, 2016

The Well-Read Runner: Changing the End Game


Hola, runners!  I just realized that it's been a rather looooong time since I did any updating on my training for the upcoming Flower City Half Marathon.  With only 24 days til the race (eeeek), I am at the height of my training right now.  It's safe to say that this training cycle has been full of roller-coaster-esque ups and downs.

You may remember that, back in Week 1 of training, I decided to try to go sub-2 (under 2 hours) in this race.  My PR is 2:05, though on a very flat course, whereas Flower City has a substantial hill section in the middle miles.  So I immediately went into heavy training mode: lots of track intervals, lots of tempo runs, lots of hill repeats, lots of race pace training runs.

At first, I was excited for this plan.  I'd never done dedicated hill training before, and it was fun to try.  However, the novelty wore off quick.  I started getting run down, feeling constantly tired, more sore than usual.  I started dreading my runs.

Then, this week, I had a revelation.

IT'S TIME FOR ME TO CHANGE THE END GAME.

This revelation came in 2 parts.  Part 1 happened on Tuesday morning, when my alarm went off at 5:15am for what was supposed to be a 9x400m speed workout.  I DID NOT want to do it.  I was THIS close to just rolling over and skipping the whole thing.

Then I thought to myself..."What if I just go out and run...for fun?  No intervals.  No speed work."

I jumped out of bed so fast, I almost sprained an ankle.

I went out and ran a totally carefree 3 miles.  Didn't even wear my Garmin.  Couldn't tell you what my pace was.  (Okay, I could if I looked it up on Nike + (which I always have on during runs), but I didn't even look at my pace on it afterwards.  So I really couldn't tell you.)  It was an awesome run.

Part 2: Wednesday the alarm went off at 5:15am again.  I had 9 x hill repeats on the schedule.  Nope, didn't want to do that either.  I went out and ran 4.5 miles for fun.  (I have started to LOVE running in the early-morning dark.  So quiet!  So peaceful!)  It was amazing.

It was during this second run that I had a serious mental talk with myself.  Do I REALLY want to run Flower City sub-2?  And if so, why?  I've run 3 half marathons so far, and at all 3, I have felt HORRIBLE at the finish line.  I'm not talking mentally (I've PR'd each time, which is a mental boost), but I mean physically--I felt like I wanted to puke.  I don't enjoy any of my post-race time because I'm so busy trying to keep myself from vomiting that I just want to go home and lie in a dark room.  After my last one (Winter Warrior), I finished the race at 6pm and ended up on my couch feeling like gastrointestinal death until 11:30pm.  I remember standing in line for my medal and willing myself not to be sick on the person in front of me.  Yes, I PR'd.  Was it worth it?  Is that what I want a race to feel like every time?

Some would say yes.  I mean, look at Shalane Flanagan at the Olympic marathon trials last month.  Girlfriend collapsed at the finish line.  She left EVERYTHING out on the course.  It was epic, phenomenal, inspirational.  But you know what?  That was for a spot in RIO.  I am not going to Rio anytime soon.  Like, not even on vacation.
This was an incredible finish to watch!! (Photo credit womensrunning.competitor.com)
I thought about the first "big" race I ever did.  It was the Boilermaker 15K back in 2008.  I had only started running in 2006, and had never done anything beyond a 5K up to that point.  My husband and I trained using a beginner Hal Higdon program.  It didn't call for any speed work--just putting in the weekly miles.  We had no Garmin.  We had no Nike +.  We just did our miles and high-fived every time we completed a training run.

You know what?  By my current standards, my Boilermaker time sucked.  1:44.  Roughly 11:09/mile.  But you know what else?  I.DID.NOT.CARE.ONE.BIT.  I ran 9.3 miles without stopping!!  On an 85 degree day!!  I got to enjoy free beer and cookies at the finish with my husband!  It was a freaking awesome day.
Went back in the archives for this one! Boilermaker 2008.  It was SO hot.  But I had SO much fun.
So I thought hard about my goals during this week's Wednesday morning run.  In the age of social media, it is easy to lose sight of what you REALLY want.  I follow a lot of running bloggers, and I love them--they are insanely inspirational, they give me new ideas for training, recovery, and racing all the time--they are amazing.  However, 99% of them are following strictly laid-out training plans for races almost all the time.  And it's easy, when you're reading their blogs and following their Instagrams and perusing their Tweets, to think that that's how running has to be all the time.  Hit it hard, #tracktuesday like a boss, leave it all on the road, and keep chasing those PR goals.

But maybe...the PR isn't MY current, deep-down goal.  I know, what a thought, right?

After thinking long and hard, here are my TRUE goals...the ones that I know would make me happiest on April 24th:

1. Finish with a smile on my face.  A smile that shows the fun I had on the course, and that shows how happy I was to run strong without making myself physically miserable.  I mean really--I JUST RAN 13.1 MILES!  That's something to really and truly smile about!
One of the only race photos that I have of me smiling...at a 5K, during which I did not check my pace once. I felt great...and I PR'd.  Coincedence?
2. Run the whole race without stopping to walk.  I know this may not seem like a big deal, but in all 3 of my past half marathons, I overdid it so much in the early miles that I had to walk in the later ones...even though I've almost NEVER had to walk during a training run.  Again, this is all because I push too hard during the race and burn out.  I don't want to do that this time.  I know I can run 13.1 miles without stopping--I KNOW it.

3. Run without my current pace showing on my Garmin.  I still want to wear it because it's fun to look at my race stats after the run is over, but I don't want to look at my pace during the entire race.  I want to run a comfortably strong pace.  If I feel like I'm overdoing it, I'll slow down.  If I think I have some gas left, I'll speed up.  End of story.
The only race pic of me at Winter Warrior...yup, checking my darn Garmin!!
4. Run the kids 1/4 mile run with Small Fry afterwards, and be able to enjoy it.  I've been so afraid that by trying to sub-2 this race, I will end up in Wanna Vomit Land again after the finish, and not be able to have fun with Small Fry when he races later.  I don't want that to happen.

So that's that.  I've decided that the last 24 days of my training will focus on mileage, not speed or hills.  I'll still put in the miles--long runs will continue as usual, and I'll still be running 3 weekdays in between them.  But it's time for me to find the fun in running again--and I think that means taking a step away from the limit-pushing.  It's time for me and the road to become buddies again, not adversaries.  I run because I love it...but for me (at least right now), loving it does not include constantly trying to reach that next level.  Sometimes, the level I'm on is just fine.

Maybe I will PR anyway (I PR'd in the 5K last September when I didn't care about my pace at all--another very telling situation).  Maybe I'll be slow as molasses.  But I'm determined to have a GREAT race day, no matter what.

Runners, have you ever struggled with your training goals?  Do you ever find it hard to focus on your true goals when social media barrages you with everyone else's?  What would you say was the most fun race you ever completed?

Friday, March 25, 2016

The Well-Read Runner: Time to try a "virtual" race! + coupon code!


Hola, runners!  How many of you have heard of "virtual" races?  I had never known about such a thing until I started exploring the running blog community in early 2015.  For those that are clueless (as I was), a virtual race is one that you register for, get the swag/medal for...but is completed on your own time, in the location of your choice.  Fun, yes?  Adds a bit of spice to your normal neighborhood run.  Plus, you can mix it up and run it solo, or with friends; in your usual local park, or at a new locale; on the road, on a treadmill, or on trail...the options are many.

After looking into several virtual race options, I finally decided to give one a try.  Level Up Virtual Runs is hosting The Incredible Virtual Run in April.  I took one look at the medal design, and was like, OMG MY KIDS ARE GOING TO BE SO JEALOUS OF ME:
Running + Pixar = basically my life in a nutshell.
Participants choose their desired distance (5K, 10K, or half marathon) and must complete it at some time between April 15-April 30.  I'll be going for the 10K option.  (Yes, I am actually running the Flower City Half during this time period, so I guess I could count that and do the Incredible Virtual Run at the half distance, but it kind of feels like cheating to double count the same race!  Haha.)  The 10K will be good for me, because I will be doing race pace runs leading up to Flower City, so I can use the Incredible Virtual Run as a pace-pusher before my half marathon.

Yes, this requires a bit of scouts-honor accountability...but why pay for a race that you don't intend to really complete?  Go have fun with it!

I'll share my experience here post-virtual-race sometime in late April.  :)

Want to run with me?  Registration for The Incredible Virtual Run is open until April 15th at LevelUpRuns.com.  The fee is $25: already affordable, BUT my readers can save 10% off their registrations by using the coupon code SAVE10.  And did I mention that all registered runners also get a $25 SLS3 gift certificate?  Sweet swag.  Let me know if you plan to join!  (And if not, have you ever done a virtual race before?  How did it go??)

(Disclaimer: I received a free race entry to the Incredible Virtual Run in exchange for this post--but all the excitement involved is mine-o-mine!  :) )

Sunday, March 6, 2016

The Well-Read Runner: Top 5 Dream Races

Hi, running friends!  As I continue training for the Flower City Half Marathon (part 2 in my year-long Rochester Four Seasons Challenge), I can't help but think about future races.  I KNOW, I already have this year basically booked...why am I already thinking ahead to 2017??  But knowing that this year will be dominated by my first marathon has me considering what 2017 will be dominated by...and what races will be the highlights of my next few years as a runner.

With all this thinking going on, I decided to share with you my top 5 dream races...the bucket-list events that I can't wait to tackle sometime, whether it's in a year or 20 years.

1. Bermuda Half Marathon (or Marathon)
Basically: the whole island.  Haha!
Bermuda is one of my favorite places (I traveled there twice in high school for marine science research trips, and once on a cruise in 2009), and when I heard they have a marathon and half, it became my first bucket-list race.  The marathon is two loops of the half, so I'd be totally okay with just doing the one loop...it's only a 20-square-mile island, after all! :) Plus, 13.1 fewer miles running means easier recovery time on the beach!

2. Chicago, NYC, or Marine Corps Marathon
Start of the Marine Corps Marathon (from marathontours.com)
I know, weird that I am listing all three of these together, but I'd really be okay with doing at least 1 of the 3.  All three of them are iconic, enormous American marathons, in cities that I have visited and loved, and the experience of such an event would be amazing.  I'm not really sure how many marathons I have in these legs, so I don't expect to do all three...but I've been toying with the idea of entering the lotteries next year and seeing if I can get a spot in one.

3. Sehgahunda Trail Marathon
Letchworth State Park during a visit we made there last August
A choice close to home!  This one will be several years in the making.  Sehgahunda takes place in Letchworth State Park in Mt Morris, NY...about 45 minutes from me here in Rochester.  Letchworth is gorgeous and has been called "the Grand Canyon of the East".  As such...you can imagine what the trails are like!  Sehgahunda has been featured in Runner's World as one of the best trail races in America.  It's also, from what I hear, incredibly difficult.  This will require me to not only get marathon trained, but also trail-ready.

4. Ragnar Relay

Have wanted to do one of these for years!!  They are very expensive and hard to coordinate though, given that you need 12 people on your team.  Even so, I'm hoping to one day get some friends together and complete one.  Ragnar Adirondack is closest to home, but I've also looked into Ragnar Cape Cod and Ragnar DC.

5. Rock n Roll Las Vegas Half Marathon (or Marathon)
from running.competitor.com
Running down the Vegas strip at night?  Yup, I want to go to there.

*Bonus: the Boston Marathon
Because of course.  However, I have zero illusions about my ability to BQ at this point in time, so this is a very distant dream...one that might be best accomplished when I get older (and the qualifying time goes up).  :)

Have you run any of these races?  What are YOUR dream races?

Sunday, February 7, 2016

The Well-Read Runner: Flower City Prep

Hi, running friends!  It's been a bit since my last running update, and I'll admit why: after Winter Warrior, I got lazy.  This is what happens when I don't have a race to train for!  I still ran (and ended up hitting 50 miles for the month of January--significant for me), but my frequency fell way off the rails and the junk food consumption went sky-high.
TRUE STORY.
One thing I did do post-race is start the Yoga Fix 90 program from Fightmaster Yoga on YouTube.  I'm still working through it (I usually only do yoga on days that I don't run, so my 90 days are not consecutive), but this has been SUCH a fun way to keep me pumped about yoga, and I can feel my strength and flexibility increasing!  Lesley Fightmaster (who I am now a total groupie of, LOVE HER) also has a 30 day yoga program for beginners, if you're looking for a lighter intro to the practice.
Scissor leg side crow!  So proud of myself for that one!
Despite my bit of laziness in January, February 1 turned things around as it marked the beginning of training for my next half--the Flower City Half Marathon on April 24.  My original goal was to just have fun with this one, because marathon training will start less than a month after this race and I didn't want to push too hard beforehand.  However, my friend Mandy is also planning to run it (her first half since giving birth to her second daughter last summer), and she said she thinks she can run it at about a 9:00/mile pace, which just HAPPENS to be fast enough to get just under 2 hours, and it might be fun to run with a friend, soooooo...

Yeah, I'm training for a PR again.

I TOLD myself I wouldn't do it this time!  I swore up and down!  Do this race for fun, I said!  Don't push so hard this time, I said!  But do I listen?  No I do not.

I put together a training plan for myself that draws from the lessons I've learned in past races about my limits as far as available time, and mileage.  Mondays are yoga days (though I also usually add yoga in at least 1-2 other days of the week as well).  Tuesday is speed work--I'm using Hal Higdon's intermediate plan for speed work, alternating 400m intervals one week and a tempo run the next.  Speed days are happening on the treadmill because I'm better at regulating my speed on the machine vs. out in the wild.
Post-speed work at the gym with Tater Tot.  It was his first time going to the gym's child care without crying!  Yeah!
Wednesday is hill work.  I've never done dedicated hill days, but Flower City has some nasty ones right around the midway point, and hills have been one of my worst downfalls (see: Mystic Half).  Unfortunately, I live in a super flat area, but the park near my house has one hill in particular that kicks my butt.  It's not super long, but steep enough that it's certainly a challenge for me.  I've been doing a 1 mile warmup (running to the park), followed by a series of hill sprints on that hill (walking down the hill serves as recovery in between), then 1 mile cooldown as I run home.  I started the first week with 4 sprints, thinking 4 sounded like not a lot...HAHA.  Was totally dying by the fourth one.  But at my fastest pace, I got up to 5:23/mile mid-sprint, which I felt pretty darn good about.  Hill sprints suck but I'm hoping they will pay off!
First hill work day was done in SHORTS!  Gotta love El Nino February!
Thursdays are a rest day, then Fridays I do a race pace run.  I'm glad I'm doing these because I am not great at holding a 9:00/mile pace yet during these runs.  The first week my average was 8:42...yup, too fast.  I need to get a better feel for this pace so that it's easier for me to dial in on race day.

Saturday is a rest day, then Sunday long run.  I'm making a conscious effort to throw in hills on the long run (not sprints, just at long run pace).  I often avoided the hills during long runs for Winter Warrior, but I knew the course was flat so I didn't feel bad about it.  Now I know I need to be able to handle a good hill when my legs are already fatigued--so long run hills will help with that.

Honestly, I still have some doubts about my ability to go sub-2 on such a hilly course, but as with Winter Warrior--there ain't no harm in trying.  At the very least, I'm challenging myself by adding in some hill work (new for me), and switching up my training routine is always fun!

I'll keep you posted as training goes on...I'm just happy to be back in a routine again!

What are you training for these days?  Do you have any good recommendations for hill training?
 
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