2014 In-Training for Peachtree Course Run

Saturday I woke up bright and early for the 2014 In-Training for Peachtree Course Run. It felt pretty good out and although groggy I was looking forward to the run. When we (the Bird and I) arrived at the start there were several hundred runners running around, signing in, stretching, or searching for porta potties. We coach for the Atlantic Station team whereas this run was for all teams including midtown, Alpharetta, Suwannee just to name a few. (If you wanted training more likely then not there was a group near you.)



It was cool to see all the runners out there. It was just like a race day- people were pumped.



Just like any race we started out in corrals. And just like in any race, most people over estimate their abilities... Not, me I know I rock the 11:17-11:30 time unless its a 5k. After about a mile or two people slowed down and I was able run freely. Ya know, at my own pace, not shoulder to shoulder with someone else. Of course, I tried to stay near people to ensure they had the support they needed and I ended up talking to a woman who dragged her husband along to run with her ;). I loved that her husband, who isn't a runner came out to support her. It reminded me of the Champ. Hopefully, he wasn't to sore the next day but he did seem to keep his own. Being that she was new to running, I will say she was pretty strong. I actually commented on that to her early on in our run...

So if you have run the Peacthree Road Race you always hear of Cardiac Hill, well I've only ran this race once back when I was in not such great shape so I remember the entire race being hard. Two years later, I'm running the course and I was in my own zone not thinking, breathing fine etc..

After about two miles we were doing the Galloway method. I saw a hill and really thought nothing of it. I told the woman and her husband what I was doing and they joined- after all its only a 3 minute run. Turns out, that was the infamous Cardiac Hill. Ha and we ran right up it.

Good news, if she can run that sucker without stopping or slowing down she will have no problem race day. Proud moment for her and for me. I knew she was strong :)



Compared to my first Peachtree where I wasn't trained this run was effortless. Running with a group everything went by so, so fast. I mean, not once did I think screw this I wish it was over. I just enjoyed the banter, the socializing, being outside. It was lovely.

The finish was sweet as well. I didn't indulge in anything since I knew the Bird and I were going to hit up a cafe. But they had cliff bars, some other bar (it had peanuts so I paid it no attention), water bottles, Gatorade, chiropractor and ice pops. If that was my longest distance ever as it was for many runners, I would have LOVED this finish. I feel like ATC really took care of their runners after the race. So of course, that made me happy. (Because you know I feel when runners aren't taken care of at the end of a race or course. The a bad experience can totally ruin the whole experience if not done right) Luckily for us Georgians, the Atlanta Track Club knows how to do things right!



Overall, it was a great run. Could I have pushed myself further, yeah. But I finished feeling strong and more importantly happy.

And cause everyone likes a good photobomb from a stranger....

Marathon Training Week I

So I started training for marathon number 4 this week. (I will tell you about the marathon I signed up for in the next post). I am actually going to try my very best to stick with the training plan this time. I always modified it i.e. I didn't run the mileage I was suppose to during the week.

Not this time, no sir. I want to go out and end strong.

My new job doesn't start until 8:30 and its pretty close whereas my last job started at 8 and really far away so I am still waking up on my old schedule (5:30) and have around 2 hours to play around before leaving for work.

Its been really nice.





I have been getting all of my running done in the morning and get this, I even cross trained one morning. BIG STEPS people.

Tomorrow, I will be running the Peachtree Road Race Course run with my Atlantic Station team. I'm pretty excited. Its a nice 6 mile incline and the Bird and I plan on running it back. (Around mile 9 we are stopping for breakfast and my most favorite restaurant R.Thomas) Gotta carb load, right?

If I am still feeling strong I plan on running 5 miles with my friends around Stone Mountain Sunday. What went from a definitely went to a maybe once I decided to run 12 on Saturday. I will just have to see how my body feels. I don't want to get to excited about training and burn out the first week!

Anyway, running wise its been a good week and I'm ready to take on marathon number 4!

Marathon Training Week VI

Speed work was actually scheduled for last Saturday and not the 18 miler. I let out a huge sigh of relief when I heard this. Not that I'm going to build a ton of muscle in one week but I'm happy to have gotten a few more good, strong runs under my belt before "the big run".

So this is my 3rd training program I've taken part in and it's the first one to have incorporated speed work. In the past, when I independently incorporated speed work into my training I just ran as fast as I could for 100 or 400 meters. But it turns out there is a method to the madness. You don't actually sprint...

In fact, you are only suppose to run a minute faster then your marathon pace time. Our Coach set up three cones. One at the start, the second at 400 meters and the third at 800 meters. Since my goal time for the marathon is 5 hours that means I will be running an average pace of 11:27 minute miles. In terms of speed training my average pace for the day was 10:27.

The goal was to maintain my pace. So I needed to hit the 400 meter cone at 2:29 and the 800 by 5:18.
After the 800 meter you had about 200 feet before your started all over again. Your walking "rest period" was no more then 2 minutes. I ran with a tough bunch...we rested a whole minute before going at it again.

We timed ourselves and it took about two laps before found our grove and we reached our target pace. Those first 2 laps were tough. Luckily, everything loosened up after that.

We ran a total of 12 laps so around 6 miles. I was surprised that I was able to maintain that pace comfortably. But I did and I felt great after the run.

I don't even know why I thought sprinting until you were blue in the face was speed work. I suppose it is a type...but its not the most beneficial when training for a marathon and defiantly not as enjoyable as this method.

Race Menu/Reflections
Since we were running laps I didn't bring my handheld. I drank what they had on the course. (about two sips of water every two laps.)

I had salt face following the run. It wasn't horrible but when the Champ gave me a kiss it was enough where he made a comment about it. Time to bust at the stalk sticks even though it was in the low 40s.

My lower back pained me during the run. I have been incorporating strength exercises but they aren't doing to much this time. Its time to up my game. Right now I'm doing strength exercises about 2 times a week. I'm going to check with my Coach but I think I may up it.

Do you do speed work?
Has it helped in your training?

Marathon Training Week V

I missed my big run this weekend. But I'm not beating myself up over it like I have in the past. I did a ton of cardio and cross trained so even though I didn't run distance I feel great about what I did do.

Being iced in I had two days off midweek. Apparently my dog LOVES snow and being the most awesome dog mom ever I took him on as many walks as possible since he may not see snow or ice  for awhile.

In between all the walks I did:

30 minutes on the elliptical
2x 20 squats
2x 1.5 minute planks (omg, I'm working on cute routine- coming soon)
3x 10 second super mans
3x 100 crunches
3x 100 bird dogs
3x 20 heel raises off a bar

I did these two days in a row. I linked up the superman and bird dogs (just in case you don't know what they are). One thing I need to focus on during the next 2 months in strengthening my lower back. I have realized if this area is not strong then it literally feels like my ass is 200 pounds and I'm dragging when it comes to hills.

On Saturday I ran 6 miles at an 11 minute pace using the 3-1 interval system. I did everything above minus the elliptical and I added about 40 squats.

On Sunday, I wanted to do 6 miles but my were legs to fatigue from the day before. Since my heart rate was up I decided to work on some other muscles:

6x 50 crunches
2x 50 scissor sit up thingys
2x 25 skull crushers (my favorite)
2x 25 triceps curls

Overall, I have felt pretty good post workout. After every.single.workout I take an Epsom Salt Bath, ice and elevate. I have also started foam rolling.

Although I don't think my foam roller is really foam.

But whatever it is made of I have decided to use it after every single work out from now on. If its suppose to help prevent injury well gosh darn it i'm on board.

 

How was your week?
Do you foam roll? Does it help in the long run or am I torturing myself for fun?

Marathon Training Week V

I missed my big run this weekend. But I'm not beating myself up over it like I have in the past. I did a ton of cardio and cross trained so even though I didn't run distance I feel great about what I did do.

Being iced in I had two days off midweek. Apparently my dog LOVES snow and being the most awesome dog mom ever I took him on as many walks as possible since he may not see snow or ice  for awhile.

In between all the walks I did:

30 minutes on the elliptical
2x 20 squats
2x 1.5 minute planks (omg, I'm working on cute routine- coming soon)
3x 10 second super mans
3x 100 crunches
3x 100 bird dogs
3x 20 heel raises off a bar

I did these two days in a row. I linked up the superman and bird dogs (just in case you don't know what they are). One thing I need to focus on during the next 2 months in strengthening my lower back. I have realized if this area is not strong then it literally feels like my ass is 200 pounds and I'm dragging when it comes to hills.

On Saturday I ran 6 miles at an 11 minute pace using the 3-1 interval system. I did everything above minus the elliptical and I added about 40 squats.

On Sunday, I wanted to do 6 miles but my were legs to fatigue from the day before. Since my heart rate was up I decided to work on some other muscles:

6x 50 crunches
2x 50 scissor sit up thingys
2x 25 skull crushers (my favorite)
2x 25 triceps curls

Overall, I have felt pretty good post workout. After every.single.workout I take an Epsom Salt Bath, ice and elevate. I have also started foam rolling.

Although I don't think my foam roller is really foam.

But whatever it is made of I have decided to use it after every single work out from now on. If its suppose to help prevent injury well gosh darn it i'm on board.

How was your week?
Do you foam roll? Does it help in the long run or am I torturing myself for fun?

Marathon Training Week IV

This week we did a total of ten miles. Five of which were hill repeats. Typically, while on runs I walk up the hills and plow down them. But not this time, Harley and I stayed consistent-we stayed true to our jog 3, walk 1 system. Since we weren't pacing (just running what we could during those three minutes) we hit the hill at all different points. Honestly, I felt pretty strong over all, although one time I did think my heart was going to explode out of my chest.

Our Coach wanted us to do eight laps but we topped that and did 11. Like always, we were the last ones out there! Ha. But it wasn't because we were slow, it was because we were do-gooders. Plus, I think I got an endorphin rush from all those hills...

 

We even added three more miles for good measure. Overall it was an awesome run.

 

 

 

I know this post is short but I have another one I'm working on about "The System."

 

Race Menu

32 oz lemon lime nuun

Post Run

Nanner

Half a cherry, pear crumb cake

Sweet Potato biscuit from Highland Bakery omg, nom nom nom

I may have been a lil bit hungry after the run

 

Oh, while I was getting ready to hop in the shower the Champ went to dig into the box of baked goodness. I told him to get a picture of the deliciousness. (I see how the internet world reacts to Hungry Runner Girl's blog and Pinterest! People apparently like seeing food)

 

Well this is the photo he took.

 

 

Fancy huh?

 

I love how he took them out of their pretty little box and placed them on paper napkins.

Funny thing is I had sandwich plates trimmed with gold right on the table.

Sigh.

Perfect photo op missed.

;) 

Marathon Training Week III

The weather was perfect this week ( meaning no tidal waves of water) . Although for my distance run I should have worn a little more to keep me warm. But over all it wasn't bad. I ran with my buddies Harley and Linda.  Turns out the marathon wont be doing intervals for any of the pace groups so Harley and I officially made a pack to train 3-1 intervals for the marathon. Linda is a sweeper for the race otherwise we totally would have invited her into our little running secret society.

We ran 14 miles from Phidippides in Sandy Springs. I had no idea how close I lived to that area. Not that you care but when you leave your house at 6 am and you arrive early it gives me you time to stare into oblivion until you wake. Am I the only one that does that?

The run went well, small rolling hills. But I had no idea we were running 14 miles. For some reason I thought we were running 12. When we stopped at the store at mile 8 to refuel and heard Harley say we had 6 more miles I thought he sucked at math and was cray. It wasn't until we were out on the road again I realized, shit we got a ways to go.

Truth is, after taking 2 months off from distance running my muscles hate me. My heart is great. But those muscles need to be retrained and those last three miles were brutal.

After the run I was so nervous to go home. I knew the moment I laid down I would lock up and all would be over. So I tried moving as much as possible. I eventually went home and hopped into an Epsom salt bath, elevated my feet and iced my ankle, shins AND thighs (2x!) before passing out for a nap.

When I woke up I felt surprisingly normal. I thought, great will see how I feel in a day or two. Ya know, DOMS? I never use to get it when I was younger but now that I'm an old lady (har har) I get it for real. But yah know what? I was only mildly sore the next two days. I mean I babied my legs. I iced, I elevated but I wondered... was it the 3-1 interval. People that have done it swear you have a faster recovery time.

So my question for you is. Do you think you recover faster with the 3-1 intervals?

Race Menu
30 oz of lemon lime-nuun
2 Gu Salted Carmel
1 Salt stick
post run
Half a bagel
Banana

Marathon Training: Week II

Late Friday night I heard my phone vibrate. By late I mean 8 o'clock. It was Harley asking if I was still planning on the 12 mile group run. Of course I  typed with hesitation in which he responded you know there is 100% chance of rain.

Truth. After running in the rain for over 5.5 hours during my first marathon my body quivers at the thought of rain. Heat, snow, grey skies don't bother me. But rain is my greatest fear...

I decided to put on my big girl panties and just go. You see in training programs you build your base up every week and missing a run and knowing that number only goes up the next week is something I don't want to do.

When I left from home it was merely misty out, something I can deal with.

Prior to our deployment from the store we were told to use our spider-senses and to turn around if we thought it was going to get bad.



Source



We made it exactly two miles before someone else's spider-senses kicked in or they just saw the weather channel. Whichever it was Harley got a text about a massive red storm cell heading our way.

We looked at each other and decided to turn back. We waived others down that were behind us but most kept going. And then the rain hit.

A minute later Harley's wife (bless her) called to let us know we were under a tornado warning.

Yippee...

Yah, know the tornado thing didn't bother me. but the rain did.

Just as he got off the phone with her it really came down.

In a matter of minutes the street's drains were flowing and as we were running.

We were not even a half a mile away from safety when I saw a car and the river that formed from the rain...

That fear of rain hit...

Harley said he just heard  (me) scream  and then a tidal wave of water consumed us, literally.



Source

We didn't get our 12 miles in but my heart rate sure did go up.

 

Race Menu
Water, lots of it

How is your training going?
Do you run rain or shine?

Marathon Training Part 3: Week 1

After the Atlanta Marathon I knew I wanted to run more. But due to my tendonitis I decided not to jump into any other races until my inflammation calmed down.

But dude, it was so hard.

Even though I was injured I still yearned for other races.

I looked them up frequently and there were so many in November and December and it was hard.

But I couldn't sign up.

I had to look at the big picture and knew I had to heal.

Luckily, my desire to sign up for a race was appeased when I won an entry to the Georgia Publix Marathon thanks to a raffle at the Run 10 Feed 10 event held by the running teacher!

I had spoken with my podiatrist so even though running a marathon in the winter was not ideal I would be healed up and ready to rock by March.

It was perfect.

 

For 8 weeks I didn't really run. Like I didn't run more then a 5k twice during that time. 

Oh, that was tough physically and mentally.

At that start of December I was given the OK to start to build my mileage up by my podiatrist. Around that time I saw an update on Facebook from the Georgia Marathon about a training program. It wasn't being held by the group I have trained with in the past. So I wasn't sure what to expect but I decided to sign up.

 

I was kinda nervous because you had to be able to run 10 miles on the first run.

Typically this isn't a problem but I was concerned after being off for 8 weeks I wouldn't be able to do it and my ankle would get jacked up. So during Christmas break I started to run again. Short runs, I ran 2-3 miles every other day.

It was fantastic.

I felt great, my ankle felt great.

I was ready for training to begin.

 

I have participated in both amazing and just OK training groups.

When you find a good group it doesn't matter what time it is or what the weather is like you will want to get up and run. I feel blessed I have had an exceptional training experience because it got me super excited for this program. Like, I worked 11 hours the day before and didn't get home till 8 and got up at 5:30 the next morning unphased by the exhaustion and instead felt like a child at Christmas.

 

 

 

My husband jokes that I'm just not right but who is he to say such a thing when he wakes up to make sure I have all my gear and to take photos at 6 in the morning ;)

 

After some photos I headed off to Phidippides (ya know the store owned by Jeff Galloway).

I actually got there 30 minutes to early but I was in good company.

Lots of early birds.

 

 

Before you knew it there were about a hundred of us. Oh, and my running pal Harley was there too!

 

 

 

We headed out just as the sun came out.

It was cold.

Like in the 20s.

Only a 50 degree difference since my last distance run. No biggie.

The run went really well.

Lots of talking.

Oh, and we tried a new strategy.

Three minutes running, One minute walking. (will talk about that in another post)

It was different but I think i'm going to stick with it to hit the 5hr mark for this marathon.

 

My phone died right after this picture. (Lucky for my friends) otherwise I would have been snapping away at all of the city's pretty views.

 

 

We finished our ten mile run in exactly 2 hours. I felt really strong. No salt face, no ankle pain.

It was a good way to get back in the game.

Oh, and each week this group switches locations so we will literally be all over the city.

I cant wait for the run, the fellowship and to check out this sweet ass city.

 

Race Menu

21 oz of tri-nuun

1 roctane gu

2 handfuls of grapes at the finish

 

How was your weekend?

What do you think of training programs? Yay or nay?

 

To Run or Not To Run. That Is the Question.

I have been pretty pumped about the Atlanta Marathon for the past month. I figured out my weaknesses during training and I felt strong as ever. Problem is two weeks ago on a casual run my ankle started hurting. I stayed off of it for a week but a slight lingering pain remained. The next week I went on an easy 10 miler and the pain came back. So much that two days later I went to the doctor.

Honestly, I was horrified. The thought of not being able to race made my stomach flip. And...the thought of injuring myself for months wasn't any better. I thought I would get answers from my doctor but he was a dud. He took an x-ray and saw nothing (AMEN) but he couldn't tell if there was a stress fracture or the like (which I get). But he had no advise. I flat out asked him if I could run in 6 days. His reply, "I would just rest." I asked again, I wanted a solid answer -can I run or will I injure myself more? He again encouraged resting and said to stretch. When I asked what type of stretches to do he goes, "oh, I don't know I'll have to look on the computer." At that point, I said screw it! The man doesn't know what he's doing.

I took things into my own hands. I stayed off my feet the entire week. Literally, no night time walks, I got to work early to park close to my building. I wore an ace bandage, compression socks and I iced at lunch and bedtime. I did everything I possibly could to try and heal myself.





















The night before my race my ankle looked fine. No bruising, no swelling (there never was) just pain after I jogged those two times followed by a lingering pain.

I tossed and turned with the idea of running the race the day before. Maybe my ankle was injured, or maybe it was healed. Not knowing killed me. I decided I would try the race but promised myself the moment I felt pain I would take the DNF bus (trust me, this was not an easy promise to make with myself.)

I went into marathon number 2 as strong and prepared as ever but completely unaware if my ankle would betray me.

As I neared the start line the lingering question remained, to run or not to run?

Have you been in a similar situation? What did you do?

The 20 Miler That Never Was

Satruday was suppose to consist of my last 20 miler before my taper. I knew earlier in the week my running buddy wasn't going to be there so I was going to be stalking other people so I wouldn't have to run alone. I was cool with that but last minute my girlfriend the Bird mentioned running with me. Of course I said yes but at 5am Saturday morning I got a text asking to postpone the run and a request to do it local (instead of dirving in to the city). Since it was 5am it didn't take much convincing to postpone the run. But then I slept in a little late and asked to postpone it a little later, then she postponed it, and before you knew it the postponed run didn't happen.

It was actually alright. The Champ and I needed a none running day together. Training for any race takes time and commitment and if your significant other isn't a athlete that means you are taking time away from each other. It is a two person sacrifice. The Champ knows I love and I am committed to Saturday morning distance runs however, I always check with him to make sure there isn't something he wants us to do. I don't ever want him to feel that my running trumps our relationship. Our relationship is and always will be number one. And lets face his support and encouragement is what helps make an OK run an epic one.

So instead of running we took advantage of "us time." One of the areas we recently ran through was Grant Park and I fell in love. Its also next to Zoo Atlanta so I thought it would be a perfect place for The Champ to see my running stumping grounds and see something new.

The weather was perfect. I think I enjoyed the animals much more then the children (that were everywhere). I was particularly intrigued by the gorillas. One of them gave birth to a baby in August and it was truly amazing to see her carry her baby on her back, and caress her baby. The natural instinct was amazing. Ok, I wont get all sappy but it was amazing.

Oh and that's what I look like in normal people clothes, when my hair isn't slicked back and I don't have salt face.

Speaking of clothes we went to Lenox Mall since The Champ has NEVER been there. If you aren't familiar its kinda fancy and pricey. So we walked around. I honestly haven't shopped for "normal clothes" in forever.  I spend my budget wisely, races and running shoes.

Well, I grew weak when I saw there was a two story Banana Republic.
(we don't have these stores where I live- a luxury we are deprived of for living in the moderate boonies)
Sigh.
Needless to say we had some fun and I may not be purchasing race shoes for awhile after our little shopping trip...

How do you dress outside of race gear?
Any "big" runs on your schedule you skipped? What did you do instead?
How do you make time for your significant other during training season?

AllState 13.1 Marathon Atlanta

I won't lie. I was rather apprehensive about the Allstate 13.1 Marathon for several reasons. One, the packet pick up was a Roadrunners. Now I purchase online from them all the time but this particular roadrunners is a HIGH pressure sales environment and I don't like them (one day Ill share my story). Second, when I arrived they had a sign saying you couldn't exchange shirts. I thought this was just tacky. I mean I treasure each race shirt but particularly my first half marathon and sometimes these things come way to big or way to small. Third, I went to the information table to get a map of the event and was flat out told be there by 5:30 because there wasn't going to be parking. INSERT EYEROLL HERE. If there isn't enough parking then don't have a race or give other options.

My goal was to make to it to the race at 5:30 however, somehow I slept through my alarm clock for 15 minutes until the Champ woke me. I ended up arriving downtown a little after 6. As I neared the "start" line I pulled a u turn and drove back to a empty shopping center I had seen. I figured why waste my time. Of course when I pulled in there was a police rodeo. I figured since they were all standing there that I should check and make sure it was cool I parked there. As I walked up to them about 5 of them turned and watched me  and asked if I was from the race. Of course I wasn't and kinda got waved off about parking haha. I guess parking at a shopping mall isn't that big of a deal at 6am?

At the time I didn't think I parked very far and there were tons of people out prepping the course and walking. But post-race I realized I parked about a mile away. Oh and I'm thankful I took a picture of the police rodeo because if it wasn't for that picture of Rite-Aide in the back I wouldn't have found my car. Yeah, I didn't pay attention, looked at the photo and pulled up my navigator to make sure I didn't pass it.

Anyway, I met my friend Harley who scored a free entry the night before. We decided to pace each other as we will be pacing each other for the big 2-6.2. My goal is to hit 5:30. Remember in my last marathon I walked the last 4 or 5 miles and came in a 5:46? Well, I decided 5:30 is reasonable.

I found Harley easily. Everything was well lit despite the time of day and it wasn't chaotic. We got in line with the 2:30 pace group although we didn't plan on pacing with them. The race started on time from what I recall and we were on the course within 6 minutes of the start.

I was really tight for the first three miles and I was worried my legs weren't going to loosen up. I tried not to focus on my legs instead I immersed myself in conversation.

Typically I don't see that many people out there cheering for us runners but there were this time. Even the volunteers had clappers or bells. There were two high school drumlines and even original motivational signs...

I asked to take of a photo the gentleman that made this sign but he insisted that I be in the photo...

The course was hilly but for the past 2 months all of my long runs have taken place on hilly-ass courses so it wasn't to bad. In fact, around mile 6 I felt a-mazing. Like I wanted to sprint! But, I told myself I wasn't racing, I was pacing.
I wanted to stay strong and consistent for the marathon.
I needed to pace myself.

You ran down a partially closed off road for I think the first 6 miles, then it turned residential, then into a park, then back out on the road. Honestly, before the race I thought it was would be boring, I mean I've lived in Atlanta almost my whole life so I thought there wouldn't be much to see but the change in scenes was great.

There were plenty of aide stations that were headed by a variety of volunteers. I saw Black Girls Run out there and they were awesome. I saw a troop of boy scouts....

At mile 10 I decided to pick it up a bit. I had a lot of energy and since I didn't have to go another 13 miles I figured I should kick it up a knotch and I did.  I finished at 2:38 and felt strong and motivated to keep going. Where to? I don't know but I could have kept it up. Oh, I was very happy with this time since my goal is 5:30 for the marathon. Again, for me it wasn't about speed but pace.

Anywho..

The finish line was awesome. They had a nice thing for you to run through. Unlike my marathon there were tons of people there cheering for you as you finished.

It felt good.

As soon as you finished you were handed a medal, then someone offered you a water, you would walk a few steps and the next would offer you cookies, then the next chocolate milk.... your arms were filled with grub. I quickly exited the finishers area and plopped down on a nice grassy area and chugged my chocolate milk and nibbled on my bagel. I took in the scenery.
It was rad.
I was on a plot of land in the middle of condos and stores.
There were several vendors and....a tent of massage therapists.
The angels sang when I saw them.

I have been to plenty of halfs where there are chiropractors on duty or therapists but they had like 10 set up. I hopped in line and waited oh, a minute before it was my turn. It was awesome to get stretched out after a race. (something I don't do and something you cant do as good as the professionals in my opinion).

After my massage I felt great. I actually dried off, changed clothes and went shopping the rest of the day. I also didn't take a nap nor went to bed early.
















Actually I stayed up past midnight, I know wild woman, right?

Everything was perfect. the day, the weather, the race, the bling...

And the volunteers and police officers were really kick ass.

Race Menu
2 ibuprofens
half a redbull
1 salt stick
24 ounces of orange nuun
mile 4 one gu roctane and salt stick
mile 8 one gu roctane and salt stick
About two half cups of water throughout the race
And one orange slice because it was there at mile 8ish


Have you been skeptical about a race?
What makes a race "good" in your opinion?

The BEST 20 miler Ever

Not that I have ran many 20 milers, in fact only a handful. But this past weekend's run was amazing. I had everything laid out the night before and when I woke up at 5 everything ran smoothly. Although I may have laid on the closet floor for about ten minutes questioning my sanity and wondering why the hell I was up at 5 to go on a run. But, I got up and I defied the Blerch and went on my merry way.

 

Source

 

I ran with someone new this week. Actually I met him several weeks back when we did the pace run. This dude, Harley is such a great run partner. He is training for his first marathon, he is slow and steady and doesn't quit! He is a great partner for me since I love to walk randomly. I originally planned on running alone during the marathon but after talking with him I think we are going to pace each other as he wont stop unless I stop and I wont stop unless he stops. So out of the 20 miles we ran on Saturday we stopped maybe 3 times. (which is a mega win for me!)

 

You had the choice to run 18 or 20 miles this week... pretty much all the fast runners did 20 but we, part of the slow and steady group opted for the challenge. I was probably annoying but it was his first 20 miler and ya know you are "suppose to run 2 20s prior to a full" so this was a big deal. Around mile 19 I may have let the former cheerleader out with" You're all most there"" You're going to be set to run your marathon!" I truly hope I wasn't annoying because it is a BIG accomplishment and one that was set two weeks earlier then schedule!

I remember when I ran my first 20. No lie it was a relief. It assured me that I COULD DO IT and I was really proud of myself as should any runner!

 

So this run was wonderful. The temperature, the fellowship, everything. One of the coaches also ran with us a good bit of the way and that was great. I actually saw her the week before at the RFTF. We talked a bit and turns out we run with the same crew. Its a small, small world people.

 

Now the best part of the run? I felt great during and after the run... I didn't nap, I didn't hurt, I felt...NORMAL. It was amazing. I went shopping, I walked around, I cleaned.
This never happens.
Typically after long runs I eat, shower then pass out.
It felt damn good to experience...progress.

 

20 miles 4:15

 

Race Menu

Wheat Bagel with cream cheese

2 ibuprofen

1 salt stick

16 oz nuun

Mile 4 gu roctane

Mile 10 gu roctane, salt stick

Mile 15 gu roctane

I refilled my bottles up at every water station (3)

 

I'm tellin ya, proper nutrition during these runs is key! If you are crashing seriously, reevaluate your race menu! It is what I did and I've made a complete 360.

Race For The Fallen Half Marathon

Like a compulsive shopper I had the urge to sign up for a race on Wednesday. Honestly, I needed a good race. Last week's training run was great but the last six runs...not so much. I've actually been tossing around the idea of dropping the upcoming marathon  because the runs have been so miserable. Its boggled me actually. Not only have I ran a marathon successfully but I've been busting my tale in the gym. Its been a hard thing to swallow when you work so hard for something and it just doesn't come together.

AngryJogger pretty much nailed it in his post this weekend, he said "I’ve learned that as runners we aren’t defined by our best weeks, but by our worst ones and how we react to adversity. It’s easy to give in and accept that your week or month is finished, but it doesn’t have to be that way."  He couldn't have said it better and that's exactly what I have been battling the past few weeks.

So I wanted needed a good, fun half marathon. I wanted to get psyched up, blare my ipod and just follow some arrows and zone out. (something you cant do when you're running the streets of Atlanta). So Thursday morning I signed up for the Race for the Fallen for Saturday. I didn't look up the elevation  chart, I paid a ton extra because it was two days before the race and I didn't even check the weather. I just didn't care. I was going to go out listen to some music and just do my thing.

Race morning I found the most comfortable (and ugliest) running shirt I own. I packed my fuel belt and was ready to go. The Champ and the mutt joined me. We never went to Red Top Mountain so I was pretty excited to test out their trails. We arrived really early (its just our thing for races). It was rather cute they had glow sticks lining the trail for you to get from your car to the registration. Don't know why but glow sticks make me happy :)

The race  wasn't that big maybe a 150 people? I stayed in the back of the pack because as you know I can't stand when I hear "runner to your left" when I'm half way off the trail. Anyway, I got a little intimidated when I realized I really placed myself in the back and saw everyone running off. But that little feeling went away once I turned up the ipod.

I was told the trails weren't technical but were more challenging in the beginning so I really tried to pace myself. I walked up every single hill but man I flew down them. Because it wasn't technical I wasn't scared of tripping over roots or rocks. It was awesome I kinda felt like a kid.

After about two miles one by one I started passing people. In my head I started counting them out. I've never done that. Then again I've never really passed anyone before. By mile 5 I was all by my lonesome. I must have the most awkward pace because I seem to run solo more often then not in just about every race.

I didn't mind one bit. One of my new favorite songs came on by TNIGHT, GOOOOO and yeah I totally was popping my shoulder and throwing my hands in the air. Anytime I hear it I have the urge to be in the middle of a totally crowded dance floor with laser and strobe lights everywhere and just getting really weird with it. Pandora did me right that morning.


Onto the race, the course was gorgeous. There were gorgeous lake, and lovely green pastures.

The course support rocked. They had 5 aide stations and little Hors d'oeuvres i.e. fruit with tooth picks waiting to be picked. Just like with my last distance race it rained luckily it didn't pour and the trees served as a mediocre umbrella so that was a relief!

Around mile 9 I started passing people again.

I slowly started counting.

Before I knew it the race was over. I felt awesome. I wasn't tired and my time wasn't to bad for a trail race. (2.41)

Right after I finished I went to check out the vendors set up. I love local races they always have sponsors like Papa Johns and I totally grub out. After I grabbed my pizza we left. I mean I ran, all was good. It wasn't till a few hours later that I saw my race results. I placed THIRD for my age group. Whoop, whoop for the new age group!

Apparently if I stayed I would have gotten an award. I wont lie I would have been thrilled with a paper certificate :) but it feel good just to know I placed!

*Update they are going to mail me a medal for placing third!!!! Happy dance!*

I would totally do this race again. It was so my kind of trail race, it was small, and well set up. It was just fun. Oh, and I didn't crash! Holla!

Here was my race menu for that morning:
Soon as I woke up
1 salt stick
2 ibuprofen
small bagel with cream cheese and butter
I brought 16 oz of lemon lime nuun with me and sipped on it throughout the entire race.
(I drank it all by mile 10)
I took a Gu at mile 4 and mile 8
I drank half a cup of water at each of the water stations except the last I drank two full cups
I also grabbed an orange slice at each aide station (just because they sounded good)

I felt great afterwards. No aches no pains, I wasn't really hungry nor was I tired. It was just what I needed.

It was the perfect Saturday morning and exactly what I needed to remember why I run.

What did you do this weekend?

Week ?- 17 miler Training Run

Something I haven't been sharing with you is my recent crashes during long runs. I never experienced these until recently and they are bad. Like all energy has been sucked out of my body. Reflecting, I totally screwed up by:

1. Not eating enough in the morning. I typically eat a plain slice of bread before a run. Not because I don't eat but because I don't want to have to drop trow in the middle of the street.

2. Its been way too hot out. On average I'm drinking 8oz a mile and I'm still not satisfied. Thank you 90+ degree weather.

So this weekend for my 17 mile training run I changed things up. I was NOT going to have another miserable, bad, exhausting run. After all, I'm running for enjoyment and don't feel the need to be tortured. So I got up earlier then usual and the first thing I did was run down stairs to eat a bagel. I wanted to give my body as much time as possible to do its thing if ya know what I mean. Second, I purchased Gu Roctane. I was never one to load up on nutrition during runs (in fear of the runs) but this time I stashed 2 in my fuel pack. I also purchased Nuun as I've heard it works wonders.

So my plan- as I almost always have a plan was to take a Gu at mile 6 and  12. I also bought another  sports bottle to attach to my fuel belt so I was carrying two 8 oz bottles of nuun and one 8 oz of water. During my run I only drank the nuun. (it was lime flavored and it was the jam).
When it came time to take the gu I flushed it down with water.
I refilled this bottle at every water stop and grabbed a cup of water at each.
I ended up drinking my 16 ounces of nuun by around mile 13 but I felt satisfied and wasn't foaming at mouth for liquids like past runs.

No lie, this little plan of mine worked wonders for me. I didn't feel drained or exhausted.

Nuun, Gu. I'm a believer. Oh, and Salt Sticks I always knew you were a rockstar.

My Race Menu
2 hours before the run- Big ass bagel
30 minutes before the run- Salt Stick and 2 ibuprofens
6 miles in (about an hour in) 1 Gu, 1 Salt Stick
12 miles in (about 2.5 hours) 1 Gu, 1 Salt Stick
Post run- A decadent egg croissant from Cafe Nineteen and about 3 glasses of cold water with lemon

Being prepared for this run and taking consuming proper nutrients really made a difference. I didn't crash, I didn't hurt, I didn't pass out as soon as I got home. My body, my muscles everything was satisfied and so even though it wasn't the "easiest" course it wasn't a bad run at all! Can I get an Amen?



What are does your "race menu" look like for long runs?
Have you ever experienced a "crash"?

Speedwork- Deja Vu

Two weeks ago I met the Bird at the track to work on speed.

 As I was waiting for her I jogged a few warm up laps and bam it hit me.

A complete deja vu.

 

 

 I suddenly remember getting in my lane, getting lined up in my block and looking up and sun would be perfectly in line with the hurdles.

 

I so had a moment.

 

I also had a strong urge to do a toe touch but luckily the Bird showed up right before I attempted one.

 Of course I was to shy to do it in front of her!

I cant fathom how low it would be.

I mean a low touch at any age is just un acceptable.

HA. 

Really,  I'm glad she came when she did  because who knows what a toe touch would have done to my (almost) 30 year old body.

 

Enough with the reminiscing. We did 2x200, 2x300, 2x400. Wow, that's all I have to say.

The first 200 was hard. I felt my heart wanting to burst out of my chest and then the deja vu happened again.

I felt my stride change, I could feel my arms pumping.

I could feel the anticipation of waiting for my teammate to hand off the baton.

Everything I do wrong running, felt right.

 

Even though the workout kicked my ass I had the best high ever.

I wanted to keep going.

I forgot how much I loved to run short, fast distances!

 

After our run I couldn't go to sleep.

I was giddy.

I had so much energy.

It was wonderful.

So wonderful that I think I'm going to make it part of my weekly routine.

 

I really started thinking what if I didn't quit track after my sophomore year.

What if I actually trained and was trained.

 I wonder what would have happened.

Where I would be.

What all I would have accomplished.

 

I think an old passion might have been awaken...

 

Did you run in high school?

Did you keep up with it after you graduated?

What did you run?

From the Bad- What I learned- Marathon Tips

Reserve Your Room ASAP
First things first book your hotel. You will look at the race page's listing of hotels and maybe two or three will be "booked." However, when you go and call to make a reservation you are told that the rooms blocked at the race rate have been occupied. I was on the phone with on particular (large) hotel and the reservations line told me they only had 20 rooms blocked at the race rate. If you didn't have the race rate you were looking at $350 a night.

Michael and I tossed on this one. We prefer to stay at nice, relaxing hotels right near everything. When we are on a trip we don't want to waste time driving places or be uncomfortable. However, this wasn't really a vacation... it was a run and we were arriving the night before just to get the packet and a good nights rest and stayed a second night so I could rest post race. Spending $700 on a hotel just didn't seem reasonable to me. We ended up staying at an OK hotel around 5 miles from the start line and downtown. It wasn't what we were use to but.. it fit our needs. Oh, another reason to book early claim your king bed! We booked to late in the game that there were only doubles left. Maybe its not a big deal but the hubs and I like to sleep in bed together and well he cramps my style if we share a double. So we ended up sleeping in separate beds for those two nights. Not a big deal but something to keep in mind.

Lesson Learned: Hotel listings on a race site are deceiving. The sooner you book the better the deal.

Confirm with your hotel the final pick up time
Our hotel picked up as many people as they could and would shuttle them back. They were not on a schedule but based it on occupancy. You want to make sure they will be there or one their way when you finish. Find out where they will be, and ask what the shuttles will look like- they may not have the hotel brand on them. Get the hotels phone number just in case you are stranded!!!! They can call a cab for you, they can tell you where to go to meet a shuttle and how long it will take for them to get there.

Lesson Learned: Don't trust anyone with transportation. Know what's going on and take numbers down! Get a number for a taxi from the hotel before the race just in case!

Protect Your Cell Phone
Now we would made this call to the hotel if our phones hadn't been destroyed by the rain. That's right my cell phone was destroyed from running a marathon in the rain. If you don't have a fancy smancy protective cover you may want to think of ways to protect your phone. Around mile 9 it started to pour and I wrapped the phone with a plastic bag but that didn't help. Since the race I have invested in a water resistant case. The weather guys were wrong and who would have known I would have been running through a monsoon for almost 6 hours.

Lesson Learned: If you are going to have a cell phone think of ways to protect it. You may need it for things other then music and gps (like calling a cab!)

Rain Is No Joke
Speaking of weather. If there is ANY chance of rain go ahead and pack and umbrella and drop it off before the race. I know in most cases rain can be refreshing but what if it rains for hours and its cool out... trust me an umbrella can be a life saver post race.

Lesson Learned: Screw hour by hour estimates. If there is a 50% chance of rain that day be prepared for it!

Post Race- I'm talking within 30 minutes of crossing the finish line
Be prepared. Ahh, you ran your 20 mile long run and you thought you were in the clear. But how are you going to recover once you finish 26.2 miles. Again, this may depend on the weather but you need to think about how you are going to keep warm or cool down. Where are you going to go to stay warm if you cant hop on a bus right away, how will you cool down if it's 100 degrees and there isn't shade? There maybe little you can do but at least think about it. If you are like me I was so preoccupied with getting warm that I put off eating and drinking. You need to eat and drink!

Lesson Learned: Don't get preoccupied with other things (like getting the hell out of there). You need to drink, and eat remember your body needs this for recovery!


Like I said, I was so preoccupied about the race itself I never thought about bumpy endings. So those our my thoughts.

Do you have any advice?

Did you learn something you never even thought of before you ran a marathon?

 

 

Marathon Thoughts a Video

 

Just to let you know I have been working on my marathon recap for some time now. I really want to get it right when I share it. It was without a doubt an experience.

 But anywho, here is one guys perspective on thoughts that go through a marathoners head and yeah hes kinda right on.

 

A Restful Weekend

I didn't accomplish as much as I wanted to fitness wise this weekend. The past month has been crazy at work. I tend to workout harder during stressful, busy times and this week I needed a rest. Although it bothered me a little my husband and I came to the consensus that I didn't need to wake up at 5 to go run a 14 miler. In fact, my boss who knows all about my running told me he thought I deserved a day to sleep in! So I slept in till 7:30! A first in a long time.

It was so nice to just wake up naturally. I haven't done that in months! Then Sunday I woke up at 10!!! 10 o'clock people! I am usually up already for 5 hours plus! I felt so refreshed this weekend and I am so glad I took a break.

On Saturday husband and I went to our hardware store. He built a net to keep the mutt in while I'm working out in the garage. We love that little guy and we are always so afraid he will run out of the garage if he sees someone or another dog. We had built a hodge podge wall of lawn supply consisting of random boxes and electronics etc. to block Eddie but it looked bad... So husband build a net and we cleaned up the garage. That my friend felt so good too! My OCD side was getting a little erked by the messy looking garage.

 

 

 

I also did weights and worked on my core while husband did his manly thing and that felt great too.

Sunday was also relaxing. We went to the Dekalb Farmers market at noon and it was off the chain.  I don't think we will be going back there on a Sunday ever again. Either way it was awesome. We had lunch there and I tried ginger tofu, spinach lasagna, some type of pastry filled with lentils with a organic ginger drink. I don't think I've mentioned it but I've been getting some killer migraines lately which is totally new. I don't know what it was but once I ate that lunch the migraine magically went away.

When we got home I made some protein bars (recipe to come this week), I started soaking almonds to make my own almond milk and flour (recipe to come next week). After that I jogged 6 mile at a 10 minute pace on a 2 incline. I felt great but was dripping sweat. I went through 3 water bottles and was covered in salt post run. My body is having a really hard time adjusting to the heat. I think I may have to start taking salt tabs for short runs!

After the run I felt great, relaxed. Oh, here is a cute picture of me and my boy. As I am stretching he brought not one but two of his balls over to play. Man I love that mutt!!!!

 

 

After my jog we went on a family walk, and then we came home and I took a shower. For dinner we made paleo chicken nuggets. It was fun. I could totally see doing this with kids one day. It reminded me of when I lived at home and my family would all sit around the table making meatballs. They turned out pretty good although we used way to much coconut flour. I am not ready to share this recipe yet as it could be definitely better. But overall no complaints and it was something fun to make with the hubs.

 

 

 

Overall, it was such a nice restful weekend. But starting tomorrow it's back to the marathon training schedule!

 

What did you do this weekend?

 

 

 

Marathon Training Week 5...I think

Typically, I wake up pumped and ready for a long run but yesterday just sucked. First, let me tell you always lay your clothes out the night before! This is something I have always done as I find it super helpful when you are waking up at 5 in the morning so you don't have to run around. Well, my bad! I didn't and guess what I couldn't find my sports bra! Ugh, I have three reallllly crappy ones that are NOT meant for long runs and one really, really good one (more expensive then Victoria's secret). I went through the dirty laundry, I went through the clean laundry and dressers and nothing. I was freaking out since we were running 14 miles and sorry, I just didn't want to be bouncing all over the place plus I figured it would hurt my back. I kind of panicked. I ended up going with this crappy tank top I only wore once or twice before from Target that had a built in. I don't know what it is about the tank top but I just don't feel comfortable in it. I don't know about you but when I run I want to feel comfortable and look comfortable. This shirt didn't meet the criteria for either but in desperate times you gotta do what you gotta do.

 

I wasted a lot of time searching for the damn bra and I was a little late meeting the Bird for our carpool. Shes a champ but I could tell she was a little frustrated. Luckily, we got there in time and all was well.

 

The course was 14 miles long and I wasn't really to worried about it after all I already ran a marathon, ha. Well, lol at me I was wrong. It was a tough run. Prior to my run I took a salt stick. I brought along 2 more salt sticks, a gu, and stashed them in my nathans waist pack. At every aide station  with two being really close together at the start I topped my bottles off. Honestly, I wish there was one more water stop. By the time you made it to the third you were already on empty. Anyway, I started to crash early so I took my gu and a salt tab around mile 6. I felt better for a little while then I just felt drained. I wasn't sore just drained like I could feel everything just drop. So I took another salt stick. (this is not the norm for me but I needed something and I was hoping this would be it.) I suppose it helped. But let me tell you I was not miserable, but really really uncomfortable. The last mile I actually walked. I didn't feel great and I decided I was moving and that's all that mattered.

 

When I returned to our meet up spot everyone was soaking wet. It looked like we all jumped in to a pool. It was that bad. The Bird actually made me sit on the dog's towel on the way home cause girlfriend was so freaking sweaty/wet. Haha.

 

I was starving during and after the run so we went to Panera bread. I typically don't drink ANYTHING but water but I ordered a sprite I wanted to get some sugar in me fast and I ordered some low cal breakfast sandwich. It was heavenly. I felt so much better. I honestly don't remember the drive home because I was still out of it. When I got home I actually debated taking a nap or a shower. Truth,  I hate naps. I don't want my workouts to interfere with my entire day but I was spent. And that I even thought about skipping a shower to nap tells you how beat I was.

 

I ended up taking a shower. As I lifted my arms to give the ol' arms pits a washing I made a terrible squeal. I hoped out of the shower dripping to see what was wrong and under both arms pits I chaffed pretty bad. The freaking, cheap ass tank top ripped into my arm pits. I never had that happen before. I mean I chafed but not to where it hurt. And I always wear glide but I've never had to wear it on my arms pits so this was all new and it sucked.

 

 

 

(Oh by the way, since my husband pointed it out no I don't have hairy arm pits. What you see is from my shirt)

 

I took the most unrelaxing, unfulfilling shower because anytime the water hit my arms pits it really hurt. Honestly, my shower looked kinda like this...

 

 

I stood away from the water and just splashed my self. Ha.

 

After my oh so refreshing shower... I hopped in bed and took a 4 hour nap!!!!!

I woke up with this worst migraine. I mean it was bad. I ended up texting the Bird and she hinted at at being dehydrated and needing more salt. No lie I stood in my kitchen and drank 6 glasses of water back to back. I was that thirsty!!!! And what do you know? The headache started to fade.

Thanks Bird!

 

In case you were wondering here was yesterday's weather

 

We started our 14 mile HILLY ass run with 93% humidity by the time we finished it was down to around 80 but temperature rose.

 

Reflections

1. I only ate a piece of toasted Ezekiel bread with cheese for breakfast, next time I'm going to eat a whole wheat bagel. I believe the carbs in a bagel slowly release throughout a run and it will help stabilize my energy.

2. Even if its only 14 miles I am taking two Gu or one Gu but some other form of subsistence for when my sugar drops.

3. I am not sure how to do this but because of the heat the water is always warm regardless if you fill your bottle with ice. I need to figure out how to keep it cold. I am also investing in two more Nathan bottles so I wont run out of water again.

4. I will continue to take salt sticks every hour with the heat.

5. I will lay out all my clothes prior to the run.

 

I actually hurt worse during this run then my marathon. At mile 13 I could feel like legs cramping up and I was ready for this to be over. Now that my shins are healed I am going to start working on my "foundation" and building my miles back up. I am going to really try to hit the hills and do exercises to help me with them since this course is going to be hilly...yay.

 

Although it was a miserable run I took a lot out of the experience and it will help prepare me for my next 26.2.

 

My advice to runners, always think about what made a bad run a bad run and figure out how you can improve it.

 

That information is really priceless and it will help you!