It's a very slow process - two steps forward, one step back - but I'm inching in the right direction. - Rob Reiner

October 17, 2013

A Rebound Marathon, Project 40, and THANKS!!!!

First off I would like to sincerely say Thank You to all of you guys out there who read my blog, tracked me in Chicago, took time to wish me Good Luck before the race or who responded to my last post.  And just in general, all of you who have followed my blog and my craziness over the past couple of years.  I was going to respond to all the individual comments, but Jim says I do that just to look like I got a lot of comments...lol.

It never ceases to amaze me what a wonderfully supportive community there is out there.  I was disappointed with my race, but you guys all made me feel GREAT!  Seriously GREAT!  Based on the comments, you'd practically think I won the Chicago Marathon.  Just being able to participate and finish the race is a major "win"!

Ok, so I'm "thinking" about a "rebound/redemption" marathon.......I know, probably about as good of an idea as that rebound boyfriend....but here's the deal.  I am signed up for the Richmond Half Marathon in 5 weeks.  Even before Chicago, I was considering switching to the full because I'm already trained.  It's really hard to get to this point.  It's much easier to maintain marathon fitness than it is to build up to it.  The race is 5 weeks away, so I have some legitimate time to recover from Chicago, but also enough time to hit some good training.  I really would just need to do one more long run of about 20-22 miles in a couple weeks, then I could taper again and be ready for race day. 

 
My goal of course, would be to run faster than Chicago, and get that bigger PR that I was expecting.  But I know a lot of people have tried this before and ended up with slower times.  I realize that's a possibility...and I know I would be disappointed, but I really think I would still like to try.

What do you guys think??  Honest opinions please?  I'm seriously open.  If I did it what are your thoughts on the next 5 weeks?  I was thinking 8 miles this weekend, 20-22 next weekend, then 12, 10, race day.  I was also thinking 5 miles this weekend (maximize recovery), 14 next weekend, then 20-22, 10, race day.  I'm not sure if I should ease in more for recovery purposes and not taper as long, or just assume last week was just a typical long run and keep going on a normal training cycle.

Lastly, this old gal turns 40 next April!  That's right folks freaking 40!  I can't believe it.  My goal is to be in the best shape of my life when I turn 40.  I have just under 6 months....about 24 weeks....so Operation 40 will start soon.  I'm not exactly sure what Operation 40 looks like just yet, but I know I want to lose 15 to 20 pounds, run faster, and be stronger.  Any advice for how to accomplish this would be more than welcome!!

Thanks for reading my nonsense.

Please help me :)

And literally minutes after I posted this post, MissZippy posted the following.....mind readers out there :)

The "Why it's not the best idea to run marathons close together"
http://runnersconnect.net/running-training-articles/marathon-training-plans-how-long-before-running-another-marathon/

BUT

The "If you are going to do it anyway, here's the suggested way to train"
http://runnersconnect.net/coach-corner/how-to-run-consecutive-marathons/




October 15, 2013

The Chicago Marathon - Sometimes A Race Doesn't Go As Planned

I want to start and end this blog on a positive note, but there will be a little crying in between.  It's a long one...sorry.
Jim & I in Millennium Park...hanging with the pigs.

This weekend I was privileged enough to be able to run the Bank of America Chicago Marathon.  I know it's a bucket list race for many people, and I know that I was very lucky to have been able to run it this year (for a multitude of reasons as most of you know).  It was an absolutely amazing experience overall and I wouldn't trade a minute of it, but the race in general did not go as I hoped, planned, or trained.

Jim and I arrived in beautiful downtown Chicago early Friday morning.  We walked around the city for a bit, and then I met a friend from high school for a brief lunch.  It was awesome being able to see my friend Patrick who's apartment is also right on the marathon route...so he came down to cheer me on too.

Shortly after lunch my amazing friend Coy cruised in to town and we all headed to the expo.  The expo was about 3 miles from the hotel, but they offered free shuttles from 4 different locations around the city.  There was a shuttle not too far from us, but the overall process took quite a while.  Once we arrived the process was pretty seamless.  They scanned your "packet pickup ticket" that you received in the mail, verified your ID and then by the time you got to your assigned location your packet was ready to go.  It was pretty cool and super fast.

Chicago Marathon gear I clearly couldn't live without
The expo was HUGE and NIKE got plenty of my money.  We got to meet and get a picture with Ultramarthon Bad a$$ Scott Jurek.  He was the nicest person you could imagine.  I would have loved to have stayed at the expo longer, because we really only got to walk to a few booths, but Jim and I had dinner reservations at 5:15...early birds :)  It took a long time to get a shuttle back, and we barely made it back in time.  It was kind of stressful.

That first day went by in a blur.  It seemed like we walked a million miles (7.8 to be exact according to my FitBit) and tried to cram in a million things.  We had both been up since way early so we were crashed by 8:30 that night.  I slept like an absolute baby, one of the best nights sleep I'd had in a long time.  I have to say the Chicago Renaissance Hotel has super, super comfy beds.
Me & Jim with Scott Jurek



Saturday we had decided to try to take it pretty easy so we'd be rested for the race on Sunday.  We headed to Millennium Park to take the obligatory "Bean" pictures and enjoy the park a little, and then we planned to go to the movies.  Well, me being me, I start wondering if I wanted to go back to the expo.....we really hadn't gotten to spend a ton of time there. In the end I decided it just wasn't worth the 3 hours it would probably take to get there and back and actually look around.  I opted to hit the Nike Store on Michigan Avenue instead and of course found a shirt I couldn't live without.
Jim and I at the "Bean"

On our way out the craziest thing ever happened.  We were actually standing in front of the Garmin store getting ready to take a picture of me in front of the "Swim, Bike, Run" sign when this lady walks up and says "I read your blogs, both of your blogs, I never comment but I read them, but I did just leave a comment".  I said "Are you Theresa?" and she said "Yes"!  Just that morning before we left, I was reading her comment to Jim.  I said this lady is from Kansas City and she's been reading our blogs and she's doing Chicago too - her first marathon.  It was unbelievable in a City of that size, with over 50,000 people running that race that we just happened to be at the right place at the right time to meet up.  It was so COOL!  Makes you realize what a truly small world it can be.  And Theresa - huge shout out-------I looked up your time and you kicked my BUTT!!!  Way to rock your first marathon!
Meet up with Theresa!  Crazy!
After that we just hung in the room the rest of the afternoon until we met Coy and her family for dinner, where Jim accidently ordered fried chicken for his pre-race meal....I'm sure he'll share the details of that one on his blog.  After dinner we headed back to the hotel and got ready for race day.  I surprisingly had another pretty good night's sleep with the exception of a sneezing fit somewhere during the night. 

The next morning was RACE day.  I was excited, and nervous.  I was feeling pretty good.  I had been sick with a cold all week, but it was pretty much gone by Sunday.  Jim's race started at 7:30, but mine didn't start til 8 so we weren't leaving together but I followed him downstairs to wish him luck and get a couple of pictures.  I had grabbed my hotel key on the way down and put it in my jacket pocket.  When I got upstairs it wouldn't work.  I took it downstairs and said it wasn't working and the hotel clerk said, "Well, that's an Embassy Suites key, and you are staying at the Marriott".  Ooooppppssss...I had been in DC for work earlier in the week and didn't realize I still had that key in my purse.  I had to go upstairs and wait for security to let me back in the room...not exactly how you want to start your day, but at least they were quick.  I finished getting my stuff around and met Coy in the lobby.
Race morning, I was feeling ready...and a bit nervous

We walked to the starting location and chatted.  I was starting to get a bit more nervous, but I was so ready for this!  There were volunteers everywhere to assist you in getting to the proper gate, etc.  There were just people everywhere!  It was so cool.  The environment was just invigorating.  We stopped at the forever porta potty line and then got in our corral.  It was pretty chilly.  It was right at 50 degrees with a light wind.  It was going to be a beautiful day.  Within just a few minutes it was finally time to begin the race.
Coy & I before the race

Within the first few feet I said "hmmm....I don't feel as good as I would think I would, everything feels really tight"....this was going to be the first indication that the race was not going to go so hot.  Within the first minute of running, I had a terrible cramp/side stitch in my left side.  I rarely, if ever get side stiches, but I did have a few bad ones during training.  The race had literally just started so we weren't going fast at all, it wasn't a speed issue.  I don't know what the deal was.  I ate the same thing I ate before every training run.  It was pretty annoying because all I could focus on was getting it to go away, and not the race or talking to Coy.  The stich finally went away about mile 2.5, but these would come back to haunt me the rest of the race.



Just as you start the race you go underground where I immediately lost satellite reception on my Garmin, and for some reason, my Garmin was flaked out after that.  Within just a few minutes we hit "mile 1" on the Garmin.  It beeped and I was like we are already at mile 1?  No way.  I looked at the time a 9:50 pace....no way....we were going much slower than that, I knew it had to be wrong.  We couldn't even see a mile marker.  We kept going and about a quarter of a mile later we hit mile 1 at 12:05 - that was more like it.  But, my Garmin would be off that quarter of a mile for the rest of the race, which was really annoying, because I didn't know my overall pace.  It always showed it as much faster than we were actually doing.

I was having fun and having a great day, but I really just wasn't feeling it from almost the get go.  I kept thinking this just feels much harder than it should.  Within a few miles I had another terrible side stich and this time it was on my right side.  It just wouldn't go away, I had it until about mile 10. For the rest of the race it was off and on side stiches, I have no idea why, but they were so painful and the only thing that made them better was to walk a little longer than planned.  Even with the side stiches, the first half went by quickly. 
Millennium Park & "The Bean"

Somewhere during mile 12, we stopped for a bathroom break.  The porta potty lines were ridiculously long.  That's my one major complaint about this event, a bathroom stop shouldn't cost you a ton of time.  They needed far more porta pottys for 50,000 runners.  I normally wouldn't stop, but I kind of had to go and Coy really had to go, and I had  yet another side stitch so I thought the rest might do me some good.  The stop ended up costing us about 6 minutes and I knew I couldn't make that time up...no way.  We ended up losing about 9 minutes over the course of the race for stops...oh well...I needed them anyways.  While I was at the porta potty though I checked in on Jim and saw that he was at about mile 18 and was having a fantastic race!

My friend Patrick was somewhere between mile 13 and 14 so after we passed the halfway point I started looking for him.  I finally saw him and stopped to take a quick picture.  That was pretty cool!  I so appreciate him coming down to watch for me.
Patrick snapped a pic of Coy & I coming down the street
Me & Patrick around mile 13.5 - one of my best friends from high school

 
Up to the half I was feeling "ok" and we were maintaining a good pace.  Other than our bathroom break at mile 12, we'd averaged 12 to 12:30 miles for the first half.  At the half marathon checkpoint I was at 2:45 - a 12:35 pace - spot on for a 5:30 finish.  But then it started getting really hard.  At mile 14, I was not feeling great.  It was warming up.  I was fighting the side stiches, the heat, and was starting to feel a little sick to my stomach.  At Mile 14 I had my first 14 minute mile. I thought if I stopped and walked a bit more I might feel better and be able to pick the pace back up. 

I checked my phone again, and saw Jim had finished.  He had set a huge new PR and BQ'd.  I knew he would be thrilled.  I was so happy for him.  I congratulated him and told him I was struggling a lot more than I'd like to be at just past mile 14.  After the extra rest in mile 14, I was able to pick the pace back up for mile 15 to a 12:38, but then they just got slower from there.  It was a bummer.  Honestly, I wasn't having that much fun and by mile 17 I just wanted to be done.  I remember thinking, and saying aloud to Coy that "9 more miles seemed like a punishment worse than death"....yes a little dramatic.  But at this point we are over 4 hours into the race.  It's 12:30 and the sun is directly overhead.  There is very little shade, and it feels pretty warm.  My next several miles were in the 14s.  I was trying to maintain my run/walk, but was doing more walking than I wanted to.  My legs felt fine, well conditioned, and ready to go...but my stomach and head would not agree.  Around mile 21 or 22 my legs started feeling it too.  Miles 22 and 23 were the slowest of the entire race with paces in the 15s.  I was really, really struggling.  Coy was amazing the entire time!  I felt so bad. I kept apologizing because I didn't want to ruin her race experience.  She can run sooo, soooo much faster than me, and I kept urging her to go on ahead, but she wouldn't budge.  She kept telling me it was hard on her too, but I really think she was just saying that to make me feel better.  She's a great friend.  She kept saying we came here to do this thing together and that's what we were going to do. 

Just one of the pics of Jim and I from the weekend
Even though I was slowing down big time, I kept thinking in my head maybe there was still a chance I could finish around 5:45 (which would be I thought at the time a 7 minute PR).  I had come into the race thinking I should easily be able to do 5:45, but with any luck and a great day I might be able to squeak out a 5:30-5:35.  Well, around mile 23 (I think) the 5:45 pace group passed us.  My heart sank.  I wanted to cry.  Coy said let's try to keep up with them, I bet we can, and for a minute I did....and then I realized, wait they started probably 5 minutes after us...so even if I can keep up with them my finish time is going to be around 5:50 and I couldn't keep up with them.  Then my heart sank even more.  Not only was I not going to get the time I wanted, I finally realized my time was probably going to be even slower than my first marathon.  Major disappointment.

All I could think about was the Fox Valley 20 miler a few weeks ago.  I had such a great race.  I felt so wonderful.  I knew my hard training all summer was paying off....but here I was when it really mattered and I just didn't have it.  In my head, the entire time, I thought I had done a 5:52 at Disney.  I knew that was my time to beat.  I told myself to dig deep and do all I could.  Around mile 23 when I really started doing the math though I realized it would be impossible.  I'd have to do a 12 min pace those last few miles and it wasn't going to happen.  I guess I could have really given up then...just walked the rest of the way realizing it wasn't going to be a PR, but I pressed on and decided I was going to finish as strong as possible.  Miles 24 and 25 I managed a 14:30 pace...not great, but better than the 15s I was doing.  Mile 26 was a 13:30 and then my final .75 miles (my Garmin ended up saying I did 26.75 miles - off .25 from the start) was a 12:30 pace.  I was proud of myself for digging in those last few miles.

Shirt & Medal
We finally crossed the finish line.  My official finish time was 5:53.    Coy and I grabbed our medals and post-race snacks and quickly found a place to sit down and stretch out and locate our husbands.  We chatted a few minutes and then went out separate ways :(

I was disappointed, but happy at the same time.  I had just finished the Chicago Marathon - my 2nd marathon.  I had a friend by my side, and a husband waiting for me.  It was a good day.  I thought I had blown my PR...but I looked up my Disney time and it was actually 5:54.  I had a PR after all....a small one, but still a PR.  This made me feel a "little" better. 

I realize it's not all about time, but that was only a small part of the disappointment.  The biggest disappointment was the way I felt.  I had trained so well, had such a great race just a few weeks before and I expected so much more from myself.  It was so hard to enjoy the experience when I was fighting with the way I was feeling for most of the race.  I felt a little bit like the awesome race day experience I was expecting was stolen from me.  But it really wasn't.  I still had a wonderful time.

I found Jim and tried to be upbeat.  I was so happy for him and proud of him.  He has worked and trained his butt off all summer and he deserved such a great race.  I was congratulating him, but he wanted to talk about my race.  It wasn't long before the tears started flowing.  I tried to hold them back, but the disappointment and exhaustion of the day just took over.  I didn't let it last long.  I got it out and moved on.  We then walked the what seemed like 10 miles back to the hotel, though I think it was only about 3/4 of a mile.

Jim & I after the race, he'd already showered and changed

After I had stretched and took a minute to just sit down, I was shocked to realize it was already 3:30.  Holy crap, it had been a long day.  I jumped in the shower so we could go get some lunch/dinner.  We went to Giordano's for a famous "stuffed pizza".  It was delicious, but even after basically not eating the entire day, one piece was plenty.  We walked back to the hotel where I promptly passed out.  It would be up early again the next morning for a 7 am flight out of Chicago.
Who needs a plate when you are this hungry?


Overall, I can't say anything negative about the race itself (besides the very frustrating registration process).  It was truly amazing.  It was so well organized for an event of this size.  The volunteer and spectator support are like no race I have ever done before.  The views of the cities are spectacular.  The shirt is pretty decent, but I have to say the medal could use some improvement.  I've gotten nicer 5K medals here in Kansas City.  But, at the end of the day, the event is just unbelievable and one I would encourage everyone to put on their running bucket list.

We had a beautiful day to run with a cool start and light winds.  It might have gotten a little warm towards the end, but I don't think the temperature impacted me too much.  I'm really not sure what happened.  I guess that's the most frustrating part.  I ate well leading up to the race.  I ate the same thing for breakfast that I've eaten for months before my training runs and used the same race day nutrition that I've used on my training runs.  I trained well and did 3 20+ mile runs.   The only thing I can really account for is that I was sick all week.  I was taking allergy medication and using a nasal spray and maybe it impacted me more than I realized.  But I guess sometimes it doesn't matter how perfect the conditions, it's just not your day.
Coy & I running with the elites at the expo..we wish we were this fast :)

So, at the end of the day, I still did it.  I finished my 2nd marathon and with a 1 minute PR.  I got to have yet another wonderful experience with my husband.  I got to be there for him when he BQ'd again and set a new PR.  I got to run with my friend Coy.  Got to see an old high school friend.  And got to enjoy a great weekend in Chicago.  So there's really nothing to complain about right?  Nope, I guess not.

Did I own Chicago?  Probably not, but I still had a great time!


I had really hoped we'd get to meet up with Terzah while we were there, but we just couldn't seem to get timing right.  I do hope to meet her next summer when we are going to be in Colorado.

What an amazing experience overall.....I am one lucky girl!

If you want to see more pics, I have a ton posted on my personal FB page.  But don't forget to also like Slowly Tri-ing on FB too!

October 09, 2013

The Chicago Pre-Marathon Blog

Well, it's finally almost here.  The Chicago Marathon is just 4 short days away.  I can't believe it.  I've been thinking about and planning for this day for over a year. 

First I watched the website like a hawk for the registration date to be announced, then I waited for registration day....only to be shut out....then I waited for "the lottery"....only to be shut out....and then we managed to get spots in the race through Marathon Tours (for double the cost)...and then finally began months and months of training.

And finally it's here!  I wish I felt 100% ready to go....ready for a perfect race, but there's probably never really such a thing.  So here's the Good, The Bad, and the Is What it Is

The Good:

  • I have had a great (mostly) injury free training cycle.
  • I completed 3 20+ mile runs and I feel like my training plan has prepared me for the race
  • I get to see my AWESOME friend Coy in a few days and run with her
  • I also hopefully get to see one of my good friends from High School Patrick
  • And also hope to see the amazing Terzah of BQ by 40 (even though she's not blogging much these days)
  • I get to have another great experience with my husband and I know will get to be with him when he sets a new PR
  • And I get to run the FREAKING Chicago Marathon!
The Bad:

  • I unfortunately had to travel earlier this week for work.....and now I have come down with a cold!  Worst timing ever!  I started taking Airborne about a week and a half ago to try to avoid getting sick, but it's happened anyway.  I've been so worried about it I probably made it happen.  I'm alternating Airborne which is mostly Vitamin C with Cold-Eze which is mostly Zinc and hopeful that it will be short lived.
  • I've had a little issue with my left foot for over a year and it's gotten a little worse these last few weeks.  A couple of days walking in DC in heels and it's seriously not happy.  I think it's going to be fine though.  I really doubt it will be an issue (I hope).
  • I've gained weight yet again...I'm up about 10 pounds from where I was a few months ago.  I'm running this race much heavier than I would like. Totally my fault, but nothing I can do about it now.
Is What It Is:

  • The weather looks like it will be "ok".  Current forecast calls for low 50s to upper 60s with a 30% chance of scattered showers and about 10 mph winds..  Not great, not bad, but ok.  It might be slightly warm, but it won't be hot. 
  • The taper....I always enjoy the first week of taper because by the time it comes I need it.  I'm tired.  The second week of taper make you freak out a bit.  It does seem like FOREVER since I did a long run.  I mean 10 miles last weekend...that's nothing.  Trust your training, trust your training!
So that's it.  Come Sunday morning I'll line up at the start line.  I know it will be a wonderful and amazing day no matter what.  It may not be the perfect race I was hoping for, but it will be a great day.  I am trusting in my training and ready to go.

If anyone is interested they do have runner tracking.  I'm Bib # 45710.  I'll be the one taking all day :)

https://register.athletetracking.net/bacm/index.html

September 30, 2013

UMKC Regalia Run 5K - Go Roos!

This weekend was my 5th consecutive weekend of racing.  It really wasn't intentional, but sometimes it just works out that way I guess.  I will have one weekend "off" and then the Chicago Marathon!  A 5K doesn't really fit well into a marathon training plan, especially during taper, but I couldn't resist this one.
Me doing a very bad baby kangaroo impression

The University of Missouri Kansas City (better known as UMKC) is where I completed my graduate degree (MBA).  And while I guess I couldn't technically call it my Alma Mater, (which is Morehead State), it is my graduate school Alma Mater, so it still holds a special place.  When I saw that the UMKC Alumni Association was putting on an inaugural UMKC Regalia Run 5K as part of Founders Week, well I felt compelled to do it to support my school.  Plus, I thought it would be really cool to have a running shirt from my school. 


Shirt and finisher's tassel










The UMKC Mascot is the Kangaroo (Go Roos!), which is a rather unusual school mascot.  Only one other school has a Kangaroo mascot.  The original image of Kasey the Kangaroo was actually penned by the very famous Kansas City native Walt Disney, which is super cool!

My marathon  training plan called for 12 miles this weekend, which just seemed like too few.  So, I had decided I would run 14 on Saturday and then the 5K Sunday.  Mother Nature had other plans for me on Saturday however.  We were expecting rain and storms late Saturday morning, so I got up early and started my run at 6am.  I thought I would beat the storms (as they weren't supposed to start until about 11 am), but right at mile 12 as I was heading toward my house the skies opened up and the storms started.  I ran about the last .25 mile of my run in light rain, but I knew much worse was coming.  So I decided to call it a day.  12 miles was the original plan anyway.  I guess someone decided I needed to stick with that plan.  My 12 miler was great though! 

I guess you could call this the "during race" dance
On Sunday morning, the storms had moved through and brought with them much cooler temperatures.  It was right about 50 degrees, sunny and no wind.  Pretty perfect day for a 5K!  Since I have a major race in two weeks, I didn't want to do anything stupid on Sunday.  I had decided I would try to run a strong race - I didn't want to run/walk the 5K or anything, but that I wouldn't try to kill myself and set a PR or anything.

There would have been no chance of a PR on this course anyway.  This is probably the hilliest 5K I've ever done.  I knew it would be because it was around the campus, and I knew how hilly campus was.  I thought I would be happy with about an 11-11:30 minute pace effort. 

The race starts on a nice little downhill....problem is...it's an out and back course, so you know that means you will be finishing on a nice little uphill.  The first 3/4 of a mile is downhill, with just one small uphill.  It was easy to run this fairly fast, but I tried to pace myself.  My first mile was a 10:09 pace.  I was happy with that, it wasn't nearly as fast as my PR and it was downhill, which meant I wasn't killing it.  The pace felt relatively easy.  But then comes the climb.  For pretty much the entire next mile you are climbing uphill.  It does flatten out for a bit, but it's tough.  You then get a little nice downhill break, only to finish on that 3/4 mile climb to the finish.  Miles 2 and 3 were 10:45 and 10:52.  I crossed the finish line in 31:58, which was a 10:17 pace, but honestly the race was just a little short of a 5K.  My Garmin said 3.02 miles, so my Garmin pace was a 10:35 which was a little more accurate.

Elevation Chart - very hilly 5K
The race was handing out tassels at the finish line. I have to say this was my first race tassel.  I was a little disappointed that it didn't have the race logo or anything.  I honestly think they were just some left over graduation tassels.  Oh well.
Me with my finisher tassel

I ended up being 6th in my age group out of 16 - which is a really high placement for me.  I was also 98 out of 199 overall, which is just about average....which is really all I ever want to be :)  The race is small with just around 200 runners.  This race was great though and actually let me know how far I've come as a runner.  This time last year, that time would have been pretty close to my PR.  Don't get me wrong, I was pushing myself, but it was certainly not a PR effort, and on a hilly course like this, and having ran 12 miles the day before.  It felt great to have a time like!  Even a year ago, I know I would have had to stop and walk up those hills.  Yes, my pace slowed considerably on the hills, but it never even crossed my mind to stop and walk.  OK, that's a lie, it crossed my mind - it would have been magical to stop, but there was just no need.

Jim had come with me to the race to get in a few recovery miles.  He ran beside me for a little while and took some pictures which was nice.  It was really just another great weekend of running.

I'm officially in taper mode now and Chicago is just a mere 13 days away!  I'm seriously getting excited!!










September 24, 2013

Fox Valley Fall Final 20 Miler - A Perfect "Warm up"

Shortly after we registered for the Bank of America Chicago Marathon, I began looking for races.....any races, that I could use as part of my long training runs.  With a few clicks of the mouse I found the Fox Valley Marathon.  They had a half marathon, full marathon, and wait for it.....a 20 mile run!
Jim & I hanging with the Foxes
They actually call it the "perfect dress rehearsal for your fall marathon".  The timing couldn't have been more perfect.  Looking at my schedule I noticed that gee my training schedule called for  exactly 20 miles that weekend.  I called Jim and begged  asked him if he would like to make the 8 hour drive to St Charles, Illinois for this race so I wouldn't have to do another lonely 20 mile run and he gladly obliged.

Leading up to this race I had done several long runs: 18 once, and 20 twice.  However, all of my runs center around my house.  I will stop by the house 2 to 3 times on a long run to refill water bottles, go to the restroom, and when it was super hot - change clothes.  While I was certainly still getting the miles in, I was getting little "mini breaks" by stopping by the house, so I was excited to get in 20 solid miles in a race format.  Plus bonus - supported run, medal and t-shirt!

Race weekend arrived and the forecast called for PERFECTION.  After months and months of running in the sweltering heat and humidity and long runs ending with temps in the 90s, race morning weather was supposed to be in the mid 40s at the start and mid 60s at the finish with no wind and beautiful sunny skies.  The forecast held true, and we had just about the most perfect weather you could ask for on race day.  While it did get a tad warm toward the end, you couldn't complain at all.  Sure, would it be great for mid 50s the entire race?....yes, but it was still beautiful!

Jim and I were up early and headed to the race.  I decided on capris and a t-shirt with arm warmers.  It was chilly at about 42 or 43 degrees in the morning.  We hadn't seen temps that low since late Spring.  I had brought a throw away long sleeve shirt, so I put that on.  I was perfectly comfortable and even though I had also brought some throw away gloves I didn't need them.  We got to the race early because we both wanted to get in some warm up miles (I was hoping to get in a total of 22 miles for the day).  But of course, with the several porta potty stops prior to the race I didn't have time to do much of a warm-up but I did manage to run 1 mile before the race started.
Sun coming up over the local businesses along the Fox River

 
Some Ducks and Flowers by the Fox River
The race is a decent size with about 3500 runners in all events - but it runs along a very narrow trail along the river, so to ease congestions they start about 100 runners every few seconds.  The race started at 7:00 am, but by the time I started it was already 7:20.  I wish I had known it would take so long and I might have went ahead and ran that extra mile...oh well.

The race/training run finally started and I felt terrific!  It was so nice and cool and it was just beautiful.  St Charles is a quaint little city full of charm.  It was easy to get caught up in everything and I found myself easily flying through my first mile at around an 11:30 pace.  While this isn't super fast or anything, all of my previous long runs I've averaged around a 13:20 to 13:30 pace.  I knew I was going to have to rein it in, or it was going to make for a long day later.  I hit mile 2, and again I was around an 11:30.  That's when I knew I had to slow down.  This wasn't a half marathon, this was 20 miles, if I didn't slow down now I'd be hurting at the end. 
One of the many bridges and views of the Fox River
I did slow down and managed to ease into about a 12:30 per mile pace.  Running just felt easy.  Before I knew it I was already at mile 10 and still feeling strong.  I kept wondering when it was going to start getting hard, but I knew it would come.  Other than the first few miles, almost the entire race is run along a well paved trail along the Fox River.  It really was gorgeous.  It was shaded almost the entire way.  There were beautiful homes along the river, you ran by a fabulous Japanese Garden, and you ran through another quaint little town named Batavia, IL which was once the windmill manufacturing capital of the world.  I thought the scenery was just beautiful.  Crowd support along the course was somewhat sparse, but when you did have spectators they were terrific.  I thought the volunteers were awesome and all the water stops were well stocked and supported.
Some of the windmill art in Batavia

My only issue with the race at all was that the course kind of weaved in and out multiple times and you were also with different sets of racers at different times.  While it was well marked and there were generally people there to guide you, I found myself constantly second guessing and wondering if I was on the right route.  They had colored arrows that matched your bib color along the course as well - blue for the marathon, orange for the 20, and green for the half.  At one point I looked down and only saw one blue arrow...crap had I done something wrong?  This was at about mile 7.5.  I saw marathoners coming, but no one had an orange bib (keep in mind there were only 330 twenty milers compared to 1500 or so marathoners).  I asked someone if I had missed the turn and he said Yes, he thought I had...crap.  I started running backwards when I saw a few more orange bibs heading my way.  I asked, "are we going the right way" and pointed at the blue arrow, but they said we were on the right path so I kept going.  Thank goodness!
More beauty along the trail
There were a couple more times that I just didn't have a 100% confidence I was going the right way, but I never got lost.  In order to get in the different distances, I know they had to do some of the weird route changes, but it was easy to get confused.  However, other than one location, anytime there was a route split they had volunteers there to point the way.  It was really just me worrying about it more than anything. 
Another beautiful River view
Anyway, I continued running and still felt great.  I was averaging around a 12:30 or so pace, when finally around mile 16, I started feeling like I was losing a little steam.  I slowed down my pace for a couple of miles.  Miles 16 and 17 were my two slowest of the race with paces in the 13s (my normal for a run of this distance).  But when I reached 18, I was feeling refreshed and picked up the pace again with those last 3 miles in the 12s and actually mile 20 was a 12:02 pace - my 5th fastest mile of the race.

I rounded the final corner and could hear the crowds cheering.  Just as I was making the turn to the final stretch, a man on the sidelines just started screaming "Go Michael, Go Michael"!  It was pretty cool.  I don't know if he was doing that for everyone (probably) but for just a second I felt special and it gave me that final push to the end.

Japanese Garden along the trail
I crossed the finish line in 4:08:09 a 12:24 pace.  I had put in 21 miles for the day, and my pace was over a minute per mile faster than my last 20 mile run.  I would be lying if I said I wasn't tired at the end, I was.  I couldn't have kept that pace for 5 more miles, but I sure could have finished 5 more miles that day.  This race was a HUGE confidence builder.  After the race I felt ready for Chicago, really ready.


I know I ran this a little too fast....I mean while it was a "race" it was meant to be a training run.  The weather was cooler and it was also much, much flatter than the runs I usually do.  I'm a little more sore afterwards than I'd like to be, but it was such a perfect day it was hard to slow down the pace when it just felt so good.  I just hope I didn't do anything stupid that would impact my "real' race day here in a few weeks. 

After I crossed the finish line I found Jim and found out that he had won the Masters Division of the 20 miler!  It had been a GREAT day for both of us!  
Jim & I post race

After the race we showered, ate some lunch and headed home for the long, miserable car ride.  I have to say it was truly the worst ride ever.  After such a wonderful day it really put a damper on things.  Nothing is worse than running 21 miles, and then hopping in a car for 8+ hours.  We had been up since around 4 am...and got home around midnight.  It was rough.  When we finally crawled in bed, I could hardly straighten my legs out they were so tight.  We had stopped to stretch often on the way home, but it was still far from ideal recovery.

Oh well, we had fun and it was totally worth it!

Have you ever done a 20 Mile Run Before?  Or done a race as a training run, that you maybe ran a little too fast?  Or jumped in the car for an 8 hour drive after a long run?

September 16, 2013

Plaza 10K - A New PR!

Plaza 10K Start

Way back in April I signed up for the Plaza 10K.  I was at the Rock the Parkway expo and they had a booth.  You could register for really cheap and be entered in a giveaway for a $100 Plaza Gift card, so it seemed like the thing to do.

Fast forward a few months and I might not have made the same decision.  This ended up being my 3rd consecutive race weekend (which will end up being 5 weekends when it's all said and done).  I had just done a 20 mile training run (half marathon + 7 miles) the Sunday before so this was supposed to be a "recovery" week.  My training plan called for 12 miles.  Knowing I had the 10K on Sunday, I decided to do 8 miles on Saturday and then the 10K Sun.  I probably could have done the 12 miles Saturday, but I wanted to leave a little something in the tank for the race and I figured 8 miles, plus 6 hard miles over the course of two days would sort of be the equivalent of 12.

Sun coming up over Brush Creek
 
Anyway, as you know I have been doing the run/walk method for my marathon training.  My ratio is run 4 minutes, walk 1 minute.  This works well to get me through those long runs, but I think it also makes me a little bit of a "lazy" runner.  When I go out to do my shorter runs during the week I try not to run/walk, but find myself needing the breaks because my body is used to them.  My times lately have been terrible, but I try not to get discouraged and realize that I am training for a marathon right now, not a shorter distance race.

So, to say I wasn't PR ready is an understatement.  I knew my legs would be a bit tired from the 8 miles the day before, and I really had not planned to try to PR.  But I had decided that I wanted to run the race pretty hard.  Like I said above, I've been doing a lot of slow running, and I hadn't been pushing myself much, so I figured this was a good way to get in some miles and a "speed" workout at the same time.  I needed to push myself a little.  My goal was to finish around an 11:30 or so pace.

Race morning arrived and we had cooler weather - thank goodness.  My previous long run had temps in the upper 80s.  Race morning was not hot, but wasn't exactly cool either.  It was 71 at race start with humidity around 70%, but considering what we'd been dealing with for the last several weeks it was a welcome break.
Me & Sporting KC mascot

We got to the race and I was surprised by the number of people.  This is really just a 10K race, but they do also have a 2 mile run and a kids race.  There were over 3,000 people in the 10K - 418 finishers in my age group alone!  The race course really is beautiful as it runs around the gorgeous Kansas City Plaza and other well known spots.  It's also...mostly....flat, though it has one major hill that caused me some issues.

After spending 25 minutes in the porta potty line, it was literally time to race.  I ran from the porta potty straight to the start line.  Within just a few minutes we were off.  The first 4 miles of this race are mostly flat to downhill and I immediately found myself running at a pretty good pace.  Mile one went by very quickly and I looked down to see a 10:25 pace.  Hmmm....could I hold that?  I decided then I would try.  I knew right after mile 4 would come the long hill, so I would try to hold around a 10:30 pace for those first few miles.  My PR was a 10:41 (on my Garmin...a 10:50 official) so I knew I'd probably need to be around 10:30ish to PR.  I hadn't planned on PRing, but maybe I could.


Steady climb from mile 4 to 5, not my strong suit
I was really pushing it those next three miles, but was very consistent with a 10:29, 10:30, 10:29 pace for miles 2, 3 and 4.  And then right about mile four starts a gradual one mile climb (just under 100 feet of elevation climb).  It really isn't that big of a climb, but I'm not s strong hill climber and so it felt like it went on forever.  I just kept telling myself to take it easy and then I would finish strong at mile 6.  I finally finish mile 5 at a 10:59 pace - 30 seconds slower than my previous 4 miles.  And after that I was pretty spent....there was no real strong finish - I was hoping to be back in the 10:30s again, but I finished off mile 6 with a 10:53 - a little faster, but not as fast as it should have been.  I pushed it a little for the last .25, but I didn't have much left.  I ended up finishing with an official time of, 1:06:14 - a pace of 10:39, and a 1 minute and 11 second PR!


Pretty consistent pace until the hill

I found Jim and guess what - he had a 1 minute and 11 second PR too!  What a coincidence!  We both had PRs so it was a great day!  I think I have a much faster 10K time in me if I'm not training for a marathon, but time will tell I suppose.  I would love to do this race again next year and see how I do.
Me & Jim post race, both celebrating new PRs.

Stained Glass medal...pretty cool
There aren't very many 10K races around KC, and this one is definitely the premier 10K in Kansas City.  I would highly recommend it to anyone who lives in the area.  You got a great medal that would rival most marathon medals and an awesome gender specific vintage style technical tee.  Post race was pretty average, with a few bagels and some yogurt, but overall it was a great race and a great day.
Medal & Shirt

 


Up next:  Fox Valley 20 Mile race.  This will be my last really long run before Chicago and will hopefully give me a good idea of what I can do come race day.

Did anyone else PR this weekend???  Or at least just have some cooler weather? 


September 10, 2013

A 20 Mile Half Marathon - Broadway Bridge Race Report

As part of my Chicago Marathon training (which is a mere 5 weeks away), I had a 22 mile run scheduled this weekend.  I normally do my long runs on Saturday so I have Sunday to recover.  Both Saturday and Sunday were expected to be at or near 100 degrees here in KC so I knew I had to get up early to get my run in; which meant getting up at 4am and out the door no later than 5am for a long, long run.  When you are slow like me a 20+ mile run is going to be in the neighborhood of four and a half hours.  

Anyway, Jim and I were going to the Royals game Friday night, so I knew getting up early Saturday morning would be tough, so I decided to move my run to Sunday.  I won't lie, with the heat I was seriously dreading this run.  It would be by myself, it would be long, and it would be hot.  But, as luck would have it....well maybe luck, there was a half marathon in downtown KC on Sunday.  I thought, if I could get up early enough, I could get in around 5 to 7 miles before the race and then finish up my run with the half marathon.  I knew I'd be shy a few miles of my original goal of 22, but in the heat....I would be happy with anything between 18 to 20 miles.  Yes, there would be a small break between the miles, but I would live with that too.


The Broadway Bridge..you can already tell how intense the sun was at 7:30 am



So, on a whim I decided to sign up for the Broadway Bridge Half Marathon the next day.  This is a race I had never done before, and knew nothing about.  Of course same day registration was a bit steep and Jim commented that it was an "expensive long run", but at the end of the day I would (hopefully) at least get a shirt and a medal and I would also have people and aid stations set up for me...something I would not get on a 20 mile run in my neighborhood.  I did end up with both a shirt and medal though they weren't guaranteed..the race was sold out.



So, on Sunday morning, I got up at 3:40 am.  I got a few things around and then went for a 5 mile run in my neighborhood.  I came straight in the door and got in the car and Jim drove me to the lovely City Market area in Kansas City (about 30 minutes away).  I quickly found registration and got registered and then began running again.  The plan was to run until the race started.  I ended up with almost 2 miles before the race start - which was great.  I knew I'd get in right at 20 miles for the day - perfect. 

Really weird picture for some reason


When I started the race I was already dripping with sweat.  I had ran about 2 miles at a 13 minute pace, but it was already 81 degrees and over 80% humidity (at 7am).  I was in for a long 13 miles.  I tried to snap a picture of my sweaty self which didn't turn out, so these guys behind me offered to take one.  I don't know why, but it came out really weird.  I think I look like a bobble head.  I don't know if it was the angle or what, but my head looks huge and my shoulders and torso look oddly small.  Oh well.

This is a "runners" half marathon, as walkers are not encouraged.  You have to maintain a 14 minute pace, which I thought I could do, but knew I'd be at the back of the pack.  I've been averaging about a 13:30 pace on my long runs.  I'm hoping with cooler weather I'm going to do a little better than this, but we shall see.  I'll be pretty disappointed if my 2nd marathon is slower than my first (it was a 13:32 pace).  Anyway, within the first mile, it became clear to me there wouldn't be too many runners around me, which was disappointing as that was part of the reason for doing the race.  The first five miles of the race weren't bad.  You go across the "Broadway Bridge" which has a little incline, and then run around the Charles Wheeler Downtown airport which is pretty flat, but there was little to no shade and I was feeling the heat really bear down.

Heading back across the Broadway Bridge and into downtown


I managed to average about a 12:30 pace for those first 5 miles, which was probably too fast.  It was hard to look at this as cumulative miles and not "just a half marathon".  But really, by mile 5, I was already at mile 12.  After you come back across the Broadway Bridget, you head into downtown Kansas City, and they routed you through some serious hills.  It was mean. Really....didn't they know the mileage I had already put in?  It was hot, hot, and I mean hot, and it was hills, hills, and then more hills.  By mile 11 (18) I was pretty much toast.  All I could think about was just being done.  It was getting hotter by the minute and there was almost no shade at all.

The hills were never ending those last 7 miles.  Almost 700 feet of elevation gain for the race, and almost all of it at the end.
I had learned my lesson the prior weekend at Women Rock Minnesota to bring my own water.  And luckily I did.  I refilled my fuel belt at every water stop, and was almost always out by the time I got to the next water stop.  I don't think I could have made it with just water stops.  And this is one of my biggest BEEFS with races.  When it's hot.......increase your ice!!!!  There was no ice at a single stop, and all of the water and Gatorade was luke warm to hot.  Nothing is more refreshing when it's 90 degrees than a nice hot cup of water.  Ok, sorry had to go off on that rant.  It seems to happen more often than not.

After the hills, and more hills the last mile was mostly downhill...with of course a little hill just for fun.  I finally crossed the finish line in 2:57, my worst half marathon time ever...but I had to remind myself it truly wasn't a half marathon - it was a 20 mile run.  The pace for my half was 13:25, and my overall pace for the 20 miles was 13:16, so honestly not bad for such a hot day (for me).  I'm not sure what the exact temperature was when I finished, but it was right around the 90 degree mark.  Too hot to be running.
 
The plus side of the race is you did get to see lots of great KC sites.

Sprint Center and downtown

Cool Downtown shot

Liberty Memorial (WW I Memorial & Museum)
 
I found Jim after the race and walked around a little bit to get my heart rate down, but I was ready to go home.  But first, all I really wanted was a GIANT soda.  I found one and it was the most amazing thing I had ever had.  So cold, with lots of ice and carbonation.  It was truly magical.

Have you ever done a race as part of a long run before?  This was my first time.  Did you feel like it was hard to remember the race was really not a race? 

Anyone else out there training for a fall marathon or half marathon and have this late heat wave to deal with?  I'm sooooo ready for fall!