Be a GOAL Digger!

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Okay, my friends…let’s talk for a minute about GOALS

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No…not those kind of goals (but, please note that is my professional team there…Louisville City FC…heading to the USL Playoff Quarterfinals tonight against Bethlehem Steel).

Let’s talk about the importance of having GOALS in your life.

We all know that I’m a “run for fun” kind of girl.  This doesn’t mean that I don’t set expectations for myself…but I make it a GOAL to not let it take the fun out of the actual run itself.  Too many times I get wrapped up in people’s expectations of me and end up raising my own expectations and I normally end up performing substandard and getting upset with how everything came undone in the end.

Let’s face it…I don’t talk about GOALS very often.  And here’s the reason why…people can be hurtful.  GOALS are dreams and sometimes people aren’t very supportive of specific goals that you might set yourself.  Not even necessarily in running, but in life in general.  So, I admit…unless I really trust you…I normally don’t talk much about GOALS that I’m making for myself.

In the past year, however, I have watched many of my GOALS fall to the wayside.  I overreach…I cast doubt on myself and abilities…or whatever reasons…too often this year I’ve taken a backseat to myself and the expectations I have for me.  And that’s not right.

They say that GOALS ARE DREAMS WITH DEADLINES.  I have a Bachelors Degree in Journalism…so I know a thing or two about deadlines.  But when it comes to dreams…when it comes to these GOALS…don’t forget to give yourself TIME.  Why rush?  The great thing about dreams is they motivate, inspire, and keep you striving to push further and harder in order to achieve whatever it is that you have set out to accomplish.

How do you achieve GOALS without burning out?  Well, there is actually a system that was created to help you set and work towards your GOAL and help you outline your way of reaching them in the near or distant future.  Hey…that timeline is all you, my friend.  This process….is called:

Yep…S.M.A.R.T. GOALS!  Isn’t that clever?  I love it.  And what this process does is it makes you really identify your GOAL and set out an action plan to help you discover whether this goal is achievable and valuable to you.  Let’s take a look at each component, shall we?

S: SPECIFIC – Ask yourself: WHAT do I want to accomplish & WHY do I want to accomplish this? What are the REQUIREMENTS?  What are the CONSTRAINTS?

M: MEASURABLE – Ask yourself: HOW will I measure my PROGRESS?  HOW will I know when the GOAL is ACCOMPLISHED?

A: ATTAINABLE – Ask yourself: HOW can the GOAL be ACCOMPLISHED? WHAT are the LOGICAL STEPS I can take?

R: RELEVANT – Ask yourself: Is this a WORTHWHILE GOAL?  Is this the right TIME?  Do I have the necessary RESOURCES to ACCOMPLISH this GOAL?  Does this GOAL line up with my SHORT-TERM and LONG-TERM OBJECTIVES?

T: TIME BASED – Ask yourself: HOW LONG will it take me to ACCOMPLISH this GOAL?  What is the DATE I have SET to meet this GOAL?  WHEN and HOW OFTEN am I going to work on meeting and completing this GOAL?

So, let’s look at this from my perspective.  Back in 2015…I was all set to go and run the Boston Marathon.  I qualified for it at my first marathon and trained hard to get there.  February 2015 hits and I’m suddenly finding myself unable to run without deep pain in my hip.  Months of physical therapy and not really being able to pinpoint the problem…an MRI comes back with the diagnosis: Torn Hip Labrum.  I was devastated.  With only DAYS before I left for Boston to run, my doctor said I could attempt the marathon as I wouldn’t cause any further damage.  I was given a Cortisone shot and sent on my way…to what turned out to be one of the worst (both in experience…not the race itself…but my body hurting so bad and time (over 5 hours).  This marathon broke me mentally and physically.  And, since recovering, I managed to run/walk the Kauai Marathon…but have been fighting injuries and mental blocks ever since.  My GOAL….might be: I WILL QUALIFY TO RUN THE BOSTON MARATHON AGAIN. From there, using the S.M.A.R.T. method, I could lay out my plan of action and work on what races I might consider running to get me the necessary qualifying time (with bonus minutes as it seems to get harder and harder each year to HIT that qualifying time).

OR…it could be that I want to take a year to focus on shorter distances…master and PR in the 5K, 10K and Half Marathon before returning to marathon running.  And then, I would use that S.M.A.R.T. process to breakdown the how’s, the why’s and the when’s for this particular GOAL.
I actually have a few expectations in my head lined up for the coming year.  My hip continues to get stronger since it went all loopy again back in August.  MEH.  Really getting tired of that.  I think I started a big rant on why I’m no longer in physical therapy for this in another blog that is sitting unpublished because I just didn’t have time to go back to it.  And once that inspiration is gone…it’s gone.

The point is…be brave in what you actively pursue.  Your dreams should be big.  They should scare you a little.  They should seem unattainable…but still within reach.

Realize that there will be setbacks.  I’ve seen my fair share of them.  Work through them.  Don’t give up hope and don’t give up heart.  If nothing else…set your GOAL to match my every day one…and just have some FUN!  You might surprise yourself with what you can accomplish when you let go of the things that weigh you down or don’t allow you to see the big picture anymore.  My favorite and best races and runs are the ones I have done by feel and for fun.  Some have been new PRs and some have been me cruising near the back with good friends and just having a ball.  If it’s no longer fun…it’s no longer worth doing.  Don’t be so rigid in your practice that you lose that spice for life.  Never let that sparkle dull.

And that’s all I have, my friends.  Never let anyone tell you your GOALS aren’t big enough or worthy of the effort you put into them.  Big or small…GOALS are worth pursuing.  Some may be attained quickly, and some may take months or years.  Just never give up.  If it means something to you…keep that fight.  Oh…and be S.M.A.R.T. out there!!  Hope to give you some high fives along the way!

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Norton Sports Health Great Pumpkin 10K – Louisville, KY (September 30, 2017)

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Me, Melissa and Paul after a strong finish at the Norton Sports Health Great Pumpkin 10K – Louisville, KY

Race: Norton Sports Health Great Pumpkin 10K

Place: Louisville, Kentucky

Date: September 30, 2017

Time: 1:24:33*

I have actually had no intention to race these days.  Honestly, I’m still dealing with a bit of a hip twinge thing when I run at times and have been keeping each run to a basic run/walk as I continue to heal this body and strengthen my hips and core.  After giving up on my Chicago Marathon this year, I’ve been pretty down in the dumps and depressed.  I put a lot of work into training and it just hasn’t fallen right for me in marathon training in 2 full years now.  Wouldn’t you be depressed?

Honestly, I’ve felt like a bit of a failure.

There…I said it.

Sensing this, I think, my friend Melissa texted me and told me I should consider signing up and run/walking this as part of my recovery run/walks.  I ran it past Cathy, because I do get all gung-ho about running stuff and dive right in.  Cathy told me she would be okay with it as long as I stuck with Melissa and Paul and promised to run/walk.  I was going to run it past my physical therapist…but that’s a whole new blog waiting to be written.

And it will be written.

But not here. That being said, I went ahead and registered for the Great Pumpkin 10K and let Melissa know.  I also said that she now had the responsibility of making sure I didn’t overdo it.  In races, I usually get wrapped up in the hype, and yes, the competition, and overdo things when I’m coming back from injury.

As a big help, Melissa picked up my race packet for me and texted me to let me know that the race shirts were the softest fabric she has ever felt.  This was not an exaggeration.  This meant that I could go home and eat my pre-race pizza sooner, rather than later, and settle in for the night with my PT stretches and all.  YAY for awesome friends.

I was also going into this knowing that Melissa was having the worst week ever, and prior to Saturday morning, broke her toe pretty badly and fell down some stairs and busted up her knee.  We really are the same person, I swear.  We decided just to go out and see what we could do…and have some fun while doing it.

After all, if it isn’t fun, why bother?

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Parking in tall grass/weeds and a ditch

Saturday morning arrived and I ate a light breakfast at home, packing a pouch of applesauce to eat prior to the race itself.  I’m horrible about hydrating pre-race, but poured a bottle of water to take with me…which I pretty much ignored on the drive to Beckley Creek Park.  The race began and ended at the Egg Lawn…and this was the one area of The Parklands I had yet to run in.  So…I knew nothing of what awaited me.  And…Cathy, used to going to Pope Lick for me to do my runs, went the wrong way, but with some Google Maps-fu…I got us there some back roads way and we made it to the parking area, coming in the way that no one else was coming in.  Everyone else got instructions from the Web site, which Cathy had done, and was now waiting in a line at the other end of the parking area (in the grass).  So, we got right in and parked.  In a little ditch.  In the tall grass.  I told Cathy that my little Toyota might have an issue getting out of there.

We made the L-O-N-G walk to the start/finish area of the race where we were immediately spotted by Laura!  It was great to see her and we stood around and talked for a little while…about running, people, Louisville City FC (soccer!).  She needed to do her warm up and stretches and Cathy and I stepped over to a tree to wait on our friends.  They arrived and Melissa handed over my bib and shirt.  I tucked the shirt into Cathy’s backpack and she pinned me up.  It was 5 minutes to the start and the three of us gave Cathy a good-bye and and we went to get into the start corral.

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Me, Melissa & Paul before starting the Norton Sports Health Great Pumpkin 10K – Louisville, KY

The National Anthem was being sung, and soon after…the race was given the go.  And we were off.  We strolled from our start place up toward the actual start line…crossed and we were off.  Waving to Cathy as we passed.

Now…I knew that there were some hills here…but I didn’t know how steep some of these hills were.  Like…whoa.  That being said…I ran to the first hill and up it with no big issue.  It wasn’t too steep, but on the way down, I realized I had lost my friends so I turned and immediately spotted Melissa’s florescent yellow Bondi Band.  I walked until she and Paul caught me and then settled back in with them.  It was fun getting to chat and talk and hear stories of years prior to this.  They have done it the past 2 years…this was my first time doing this particular race.

Just after Mile 2…we turned around a corner and there was this MEGA-hill.  Melissa said that I needed to be very aware of my hip on this one.  I started up it. pushing off and making sure I was lifting my left knee to drive it equally…but about 3/4 of the way up, I had to stop being stubborn and walk it.  The whole purpose was to not take anymore steps back and I was going to make sure I came out of this NOT limping.  I waiting for Melissa and Paul and we continued on our way.

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Paul, Melissa & I heading out at the start of the Norton Sports Health Great Pumpkin 10K – Louisville, KY

At one point heading into the turn-around at Mile 3, I got separated from them again.  I kept going as I knew I could circle back around when I saw them at the turn-around point.  They weren’t far behind me at all…and I just looped back and we were together for the rest of the run at this point.

Melissa’s toe/foot was really starting to hurt…and pain is never good.  That’s when the dangerous game of compensation happens…so instead of pushing through it, we let her set the pace.  If she started to run, we ran.  If she needed to walk…we walked.  It was a gorgeous morning…sunny and brisk…and it made for the best time in the long run because at least we could enjoy the morning.

Just before Mile 4, Howard caught up to us and he took a moment to ask about my hip.  We talked a little bit about running and aches and pains and just how we’re happy to still be able to do it.  And he got to talk to Melissa and Paul as well.  I really need to get them into the NQRFPTR group.  In fact, Howard made me explain how we don’t use the “S” word in our group.  The “S” word, for those of you who are unaware, is SLOW.  We don’t believe in “slow” runners.  We believe in running deliberately!!  Don’t you just love that?  Howard went on to finish his run and as Melissa’s toe told her she was DONE running, we fell into step and had a nice talk and discussion as we walked the final two miles.  We did, however, run the last bit to the finish line…and the three of us crossed this bad boy together!

Honestly, one of the most fun and enjoyable runs in a long time.  Getting to do a recovery run with friends who keep you in check and keep your injury safe is priceless.  I know good people…and good people look out for each other.

After the race, we received our medals and went over to the post-race area.  They were doing the awards, but we stopped by some booths to grab some free Norton’s swag and spin the wheel to attempt to win some free Barre classes.  Melissa did.  I missed.  But they were kind enough to give me a free class pass as well.  As soon as Melissa’s toe is better, we’re going to go to a class together and check it out.  I’m pretty excited.

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Brunch Post-Race at North End Cafe…I got the Basic Breakfast with 2 eggs over easy, home fries, and fruit!

And then…after that, we went to North End Cafe (of course) for brunch before they had to head home to get cleaned up to go to the Louder Than Life music festival (because they are hard core and amazing).  Cathy and I went to hit up some Halloween stores, LUSH, Trader Joe’s and Costco.  We got the first pumpkin of the season (which has been cut open and harvested for its seeds) and I also made a homemade batch of Pumpkin Seed Butter.  YUMMY!

So…the official results of the Norton Sports Health Great Pumpkin 10K are that I finished in 1:24:33…complete with great conversation and laughs and time with friends. The struggle was real today, but we persevered and saw each other to that finish line.  I was 960/1146 finishers overall.  I was the 571/714 female finishers.  And I was 109/126 in my age division.  Melissa likes to say that this may have been my slowest race, but it was my safest.

But…I don’t believe every race needs to be a PR or an all-out sprint.  Sometimes, the best races are the ones that you spend with friends, near the back of the pack, seeing each other through struggles with hip injuries and foot injuries and knee injuries.  Talking and supporting each other through this crazy thing called life…where we have plenty of outside anxieties and stress weighing us down as well.

Finish lines…not finish times!

I wouldn’t have changed a minute of this race…nor do I regret taking the pace I did.  When you get to spend time in the beautiful Parklands with some of your most beautiful friends…that’s a win any day!!

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Paul, Melissa & I heading into the finish line of the Norton Sports Health Great Pumpkin 10K.  I had just finished doing a dance! – Louisville, KY

The Loneliness of the Long Distance Runner

I love a plan. I love executing a plan to perfection.  I hate to push to much…so I don’t.  Why?  Because I am always afraid of pushing a little too far and ending up sidelined.  That being said, I give 100% to my training leading up to the Chicago Marathon…which runs…exactly in 2 weeks.

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And it will be running…

…without me.

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Because, it seems, when all is said and all is done…I just can’t seem to hit those high miles anymore.  I trained smart.  I ran slower distance runs and only pushed as much as I dared on my one speed work day.  I kept weekly mileage lower than I liked.  I cross-trained.  And I rested.

And my fucking hip flexor…the one that paralyzed itself back in January and kept me from training for the KDF Marathon (in which I dropped to the half when I wasn’t back to actually training until March…meaning…that took 3 months to fix last time).  This hop issue cropped up in August…but I wasn’t able to get fit into my orthopedic doctor until early September.  And he diagnosed it as soft tissue damage and gave me an anti-inflammatory and sent me back to physical therapy.

I was under the wire.  WAY under the wire.  At that point…I was down to 30 days until my marathon.  Instead of pushing through my last very long runs…my important 20 milers…I was not running anywhere.  Just taking quick walks and trying my best to keep that fitness level up.  I could feel it…sense it…

My Chicago Marathon…my redemption race…my confidence boost…was slipping away…

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My physical therapy appointment got screwed up on the scheduling and I missed the first one by 20 minutes.  So, I was scheduled the following day with a different therapist.  (The one who got me back out onto the road after January had moved to a different facility).  I met with her and she did an initial assessment and we went from there.

The problem was…I needed to make the call on the Chicago Marathon by my birthday.  And I was running out of time.  With no relief at that point (I mean…I was just getting started) and permission to do my stretches and do some run/walks…I made the difficult decision of deferring the Chicago Marathon.

I tried to put on a happy face and that cheerful front.  But…I did have a few moments that day…that week…that resembled this:

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Honestly, I know it’s the right decision.  I had so many runners tell me to just suck it up and hobble on through.  But that could really do additional damage and make a small problem into a big problem.  I’m not willing to risk the future of my running for a race.  Call me overly cautious, but I’ve seen too many people have to call their marathon running days far too soon.  So, it was a hard decision…but it was the right decision.

But the fact that I keep having this problem is beyond frustrating and annoying.

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I mean…for real!  UGH!  I have had so many plans this year and I’ve pretty much had to give them all up for different reasons.  I just NEED something to go right for me.  And it seems, every time I build up to the race I need, something goes awry.  And I’m just tired of it.

As of now…I only have a few race plans as everything I intended to participate in is pretty much on hold until this hip is better.

I’m really, really trying to be positive…but it’s not easy.  Not at all.

For now, I’ll snuggle with the giant Costco Bear that my friend, Natalie, gifted me after I had to defer, because she knew I wasn’t really letting on with how much it upset me and how disappointed I was.

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The bear really is as big as I am.  It’s amazing.  Perfect for hugging.  And these days, I need a lot of hugs!

So…I’m bummed…but I know better things are coming.  I have to believe that.  But it just sucks that I can’t seem to get back to this distance that I love so much.  I’m determined to get there.  One step at a time.

And…with that said, I really need to get back to the heart of this blog and not keep letting it get be pushed to the back burner.

My goal is to be sure I’m doing something totally amazing on October 8 this year so I don’t get too sad about not running the 40th Anniversary running of the Chicago Marathon.

Time to come back stronger, faster, happier, healthier…and wiser.

That’s what happens when you go through dark times…you emerge into the light a different, smarter, stronger person!

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Life got me down this time…but if you know me…I only stay down for so long.  After that, just try stopping me!

I got this.  Stick with me friends…because not only will my I be sharing more on my recovery…but I have some new culinary toys and recipes and reviews need to take a priority again.

It’s happening.

And it starts…now!

I Solemnly Swear To Be A Better Blogger

Dear readers…both new and old…

I am sorry.

I am sorry that I have let this blog get away from me.  Life…has been crazy.  Insane.  Busy.  To the point that I literally have no time to do things for myself these days.  To sum it up…I’m running in circles most days.

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I get up early…I do my stretches/exercises that my physical therapist assigned me back in January when I had the paralyzed hip flexor.  Yep.  I’m still doing them.  Do I need to?  Probably not.  But…guess what…

I HAVEN’T BEEN INJURED.

Therefore…I keep doing them.  And that does sometimes mean I go to bed around 8 p.m. to get up at 2 a.m. so I can fit in a 6 mile run before I start the rest of my day.  Because before I run…these stretches/exercises must be done to loosen up my muscles and get this broken body primed and ready to go.  I do my workout…I go to work…I come home…I cook dinner…I do my PT exercises/stretches at night…I foam roll…I go to bed.

No ME time.  No computer time.  No blogging time.

It’s actually kind of draining.

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But this is where it needs to stop.  I have some exciting things coming down the pike and I need to be sure that I am open and share them with you!  I need to find a better way to manage my time so that I can have the time I need to connect with people here…on this blog that I set up for that sole purpose.

I mean, I am an athlete with Celiac.  I am a self-made chef with Celiac.  I want to share my struggles, my recipes, my races, my training, my daily battle with food and this disease that sometimes makes it impossible to have a healthy relationship with food (and sometimes exercise) at all.  (I won’t get into details…but if you know, then you know). And the simple fact that the stressful life I’ve been living these past two years has left me all…

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I wish I could say I was joking. *sigh*

It’s a daily struggle…to have BODY KINDNESS when I feel I have done everything possible to get in a better place with my body.  Two years off with injuries and I’m staring at little bulges where I never had them before.  And it’s hard for me, when my Timehop throws pictures of me back when I had defined abs…or my friends are hitting up the next diet craze, exercising 2-3 times a day, cleansing, or talking about how easy it is for them to lose weight.  And here I am, trying to be all love myself the way I am and feeling every bit of this…

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But I’m working on it.  But this is exactly WHY I need this blog.  I’ve been so out of touch.  And comments from you, my dear friends, help keep me inspired, and pushing to be better and to not give up or give in.  THIS is what I have been lacking.

This marks the first week of my official training for the Chicago Marathon.  Ahead are 16 weeks of some easy, some intense, and some very long runs.  In the summer heat.  I want this body to be ready for it.  I’ve changed up my diet some lately…which I think is a good place to start.  And while there really hasn’t been a drastic change, yet, I think I’m going to be in a good place, nutrition-wise, for this undertaking.  Besides, I’ve given up my daily M&M habit.  Seriously.  One entire month…without handfuls of M&Ms throughout the day.  I actually feel free.  It’s really liberating.  I don’t even feel like I need them anymore.

This is a good start.

So…marathon training is back on.  This is the only marathon I am running this year and, with any luck, I’ll get through this summer of training without any injuries.  Why do Chicago again?  I feel like I’m starting over from scratch…and Chicago was  my first marathon.  It’s the 40th Anniversary.  And I qualified to run, and skip the lottery draw.  So, why not Chicago?  I will aim to do my weekly updates as I did the first time I ran a marathon…read them if you care to.  I’ll slip in little nuggets of goodness…like recipes I’ve tried or created and so on.

While my coach and I have talked goals, in my head, my biggest (and the most important) goal is simply to finish.  And to feel good (as good as someone can) after crossing that finish line 26.2 miles later.  Sometimes set paces freak me out.  I usually get injured when speed is involved.  So, pushing beyond what I think I’m capable of is my biggest challenge, and one I have not figured out how to conquer yet.  Those negative voices in my head, about my running, my weight, whatever it is…they are very hard to quiet sometimes.

Two years of pretty serious injuries will do that to you.

My body has a lot of catching up to do.  My mind has even more.  But…marathon training does instill a lot of discipline.  And I’m hoping it will carry over into other aspects of my life.

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In addition to all of this, I am very happy to report that my social life has all but picked up.  So many new friends!!  Between going to Louisville City FC soccer matches, out for Indian food with friends, having friends over for dinner (yep…I cook) and wine…to hanging out at friend’s homes for the evening and meeting more new people, I’m loving this new active social life.  I’ve sort of lived as a hermit for way too long.  Surrounding myself with people who lift me up and make me laugh is very important to me.  And I’m loving filling up my calendar with more than just my mileage for that day.  And there are quite a few of you who I need to either have over or catch dinner with.  Hit me up…we need to make this happen.

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So, apologies to readers old and new…for the hiatus and filling this blog with simple race reports and ignoring the stuff that got me started on this blog in the first place.  It’s time to refocus and reestablish myself in the blogosphere.  I’m happy to have you with me for the journey.  Hang on tight.  Nothing is ever easy with me…so expect a bumpy, emotional, but encouraging, maybe even inspiring ride.

Love,
The Celiathlete

Last Chance to Register for KDFMarathon/miniMarathon!!

There are only EIGHT (8) more days until the start gun goes off at the #KDFMarathon & miniMarathon!

This journey, for me, has been quite the ride this year!  For many reasons…

1. Being chosen as a #KDFMarathon Ambassador

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Honestly, this has been such a fun journey where I not only gained new friends, but a whole new family!  I can’t express enough what a difference being a part of this fantastic group of individuals has done for me.  When bad stuff happens, they got your back.  When you need help, they back you up.  When you can’t run, they walk with you.  When you are down, they text or message you with funny and uplifting words and images.  I didn’t know how important these people were going to be when this picture was taken, but, let me tell you this…my life is forever richer because of every single one of them!

2.  A Different Hip Injury on a Different Hip

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It was January 1st when it struck.  My “good” hip…the one without the labrum tear…started to act up.  To the point that I was limping.  Running was out of the question.  My doctor couldn’t see me before my trip to California to run the Disneyland Star Wars Rebel Challenge (10K & Half Marathon), so I hobbled through those races held together by KT Tape, ACE Bandages, and the knowledge that if I stopped running…I probably wouldn’t start again.  Soon after, I was able to see my doctor, where I was told I had a hip flexor strain, and sent to physical therapy.  It was a long road…but I was finally back to running (slowly and with a little pain)…until the pain became less…and the miles were able to increase.  So, my bad hip (the right one with the labrum tear) feels good…and my left hip (paralyzed hip flexor)…now is functioning and moving pain-free.  And I finally was able to start running at the #KDFMarathon training runs, and not just walking in the face-numbing cold.  I, did, however, make a point to show up to every single one of the training runs…even though I couldn’t run.

3. Seeing others do what they thought was impossible…

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I see it every day…via social media…friends, friends of friends, family…whoever it is and whatever journey or goal they have set…watching people I know (and sometimes don’t know) push through what they once thought was impossible has been an uplifting and motivating experience.  My friend, Natalie, is running her first marathon at KDF.  When she did her 20 mile run, her post made me smile…and reminds me that any goal can be achieved if you set your mind to it…and never give up.  Same goes for my fellow Ambassador, and friend, Melissa.  She’s been dealing with knee a knee injury since January as well…but she has shown up and done her damn best to get out there and at least get her miles in…even if she walked them all and froze her face off.  Natalie…if you’re reading this…enjoy your first marathon next weekend!  Melissa…you’re so ready and you are going to kill it out there!

Whatever your story…wherever you started…whatever your goal…chase it down.  It’s yours for the taking.

And with all of that mess out of the way, I am here to remind you that today, APRIL 20, 2017 is the LAST DAY to register for the #KDFMarathon & miniMarathon!  AND…in case you have been procrastinating or on the fence…I have one last DISCOUNT CODE that will save you $15 off your registration!  As a reminder, today is also the last day to make any changes to your current registration, be it moving up to the full or dropping to the half or transferring your bib.

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The discount code is: KDFSUNSHINE.  As always, please select me, Karen Brady, as your race ambassador.  This offer ends TONIGHT at MIDNIGHT!

For any of my friends who are doing this race, I am also working at the Race Expo on Thursday from 3-8 pm.  So come on down and see me!!

And for the rest of you…I hope to see you on race day…before, during, or after.  High fives and hugs all around!

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Comeback Kid…Again! Weeks #7 – #10

Wow, I’m behind on posts in the weeks leading up to the races I have coming up.  Trust me when I say…I’ve been busy!

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When I left you about a month ago…I was getting back to running, easing my mileage back up, adding in some speed work and hills, etc.  Right?  Right.  Not all at once, mind you.  That would be Looney Tunes.

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So…basically my easing back into things started with a race weekend.  As you know from the previous blog, I ran (not raced) the Rodes City Run 10K with my friend Matthew.  It was a good way to train, and I learned that small, climbing hills and even the 10K distance were a challenge for this now endurance-less distance runner.  My endurance was shot.  Gone.  Kaput.

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I knew this needed to change.  I just wasn’t sure exactly how to go about it, especially on my own. That being said…I made a promise to not give up and to keep on going!

The following weekend, after Rodes, I was up to 7 miles for my long run (my PT wanted me to increase my long run each week by 1 mile).  Not only was I the milk maid for the #KDFMarathon training run (this simply means I provide the bottles of TruMoo in coolers for those doing the training run.  As we know, chocolate milk has been proven to be one of the most amazing recovery drinks around due to the protein:carb ratio).  I’m lactose intolerant and don’t handle dairy well at all, so I can’t use this method…but a lot of these runners look forward to that little reward at the end.  The run, however, was starting at SWAGS South.  And this meant…we were running Iroquois.  I guess I was about to test this hip flexor out against the hills of Iroquois Park.  It was an all-female cast of characters for the KDF Race Ambassadors that day too!

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Talk about trial-by-fire.  My running partner, Matthew, joined me and while everyone else was going 10 that day…we were hitting up 7.  It was nice to have company, because…once again…I had to do my own thing.  I just hoped no one followed me as I did it, because that would really screw up the mileage.  There were 2 options that day for those doing the entire 10.  Run to the top of the park (recommended for the marathon runners) or run past that hill and go around the base to some other road.  I didn’t pay that close of attention because Matthew and I were doing neither.  We ended up running to the water stop at the base of the giant hill leading to the top of Iroquois.  We grabbed some water…and then continued on around the base, turning the opposite way of the half marathon runners and going more toward the amphitheater.  We didn’t quite make it there before needing to turn around, so we just sort of turned into a lot, found a path, and ended up way off where we needed to be to get back.  Garmins paused and we crossed through the grass to the main road and got back to the run.  The hills did slow me down, but it was probably the best way to get back to running on hills.  There is no getting around them in Iroquois.  I was tired as we finished up…but as I was the Milk Maid…I needed to wait around for the chocolate milk to be gone.

Which I ended up icing the last 5 bottles because it was after noon…and I had a 2:30 pm Louisville City FC match to get to.  First kick.  And it was a draw.  No purple smoke that day.  But we had gorgeous weather.  And I got a sunburn.  Life was good.  Well, maybe not the sunburn part…

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Well, that following weekend would be my first real test.  And here’s why.  I wasn’t allowed to jump from 7 miles up to 10 because…well…obviously injuries happen to me.  A lot.  And the whole point was to ease the mileage back up there.  The challenge, however, was that there was no training run on tap.  Why not?  Well…two reasons…


Run the Bluegrass Half Marathon in Lexington, Ky, and the Papa John’s 10 Miler in Louisville, Ky.  Most of my fellow local runners and ambassadors were taking part in either RTB (and my coach was providing the pacers), or doing the last leg of the Triple Crown of Running with the Papa John’s 10 Miler (aka: my favorite local race…and I couldn’t do it this year  BOO!).  My running partner, Matthew, was out of town on a family trip.  So…there was me, myself, and I.

And on a morning in the low 40s…it was not easy for me to haul my butt out of my nice warm bed, do all my physical therapy exercises and stretching and get myself out the door to run by myself for 8 miles.  I don’t mind running alone.  I don’t.  I do it all the time.  I just prefer to run with people.  It takes my mind off all the mental stuff.  And it’s that mental stuff that tends to mess with me.  So the sun was long up before I finished up the stretches and stuff and made myself get out on the road.

The first three miles were awful…and that was the flat part of the course I was running.  All that being said, I found my stride when the hills came into play.  And these are some pretty tough hills.  I wasn’t worried about speed or time…just the miles…but I felt so amazing for those last five miles.  And when all was said and done, I finished up in just over an hour.  And I felt good at the end.  I showered.  My roommate made an great recovery breakfast for me.  And the weekend was now officially on.

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Did I happen to mention that a few other things happened that weekend that sort of altered the way my weekends as of late were rolling?  As a side…I started prepping healthy and vegan meals for friends of mine.  I love doing this stuff.  The problem was, my little side business was growing faster than I could keep up with.  I was spending Friday night, Saturday afternoon and evening, and Sunday morning in my tiny little kitchen.  And there was more stress than letting the cooking relax me like it had been.  So, due to upcoming races and out-of-town trips, I cancelled service through May so that I could come up with a better way of doing this for people, that wouldn’t take up all of my spare time and still allow me the opportunity to help others.  I’m still working on that.  But for the first time in 2 months, I didn’t have to jump right into the kitchen to meal prep meals that I wasn’t going to even eat.  That was also part of the issue.  I was cooking for everyone else and letting my own food prep and nutrition slide.  That wasn’t the point of this.  So I needed to take a step back and figure it all out.  It’s a work in progress.

My roommate and I did FINALLY get patio furniture for the balcony.  She hung up some lights and now…I just want to have people over to kick back outside, eat some food, drink some wine, relax, and just talk.

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Doesn’t it look amazing?  I’m so happy with it.  Since putting it all up, we’ve been dining al fresco pretty much every night for dinner.  When it hasn’t been too chilly out.  And I think that only happened once.

Let me fan-girl rave here, as well, about something I found and wanted to share with all you ice cream lovers.

Nada Moo.

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That’s a coconut milk ice cream. It’s completely dairy free.  And it is made from real ingredients.  None of that low calorie, low nutrition, chemical-laden crap (Halo Top and Arctic Zero, I’m looking at you) that people actually buy.  If you’re worried about calories to that extent, maybe you just shouldn’t eat ice cream.  If you’ve found a happy, balanced lifestyle…a serving (1/2 cup) of Nada Moo will astound you.  It’s the creamiest, most amazing non-dairy ice cream I have ever had.  And I’ve pretty much had them all.  Locally, I’ve only been able to find a few of the flavors.  Vanilla…Ahhh is the only one I can find that I have yet to try.  Otherwise I have indulged in, and enjoyed, Gotta Do Chocolate, Lotta Mint Chip, Cookies and Crème, That Snickerdoodle Dough, and Mmm…Maple Pecan.  If you live in the Louisville area and spot any other flavor…please alert me!

Which now brings us to this past week.  I got up to meet at Senaca Park for the training run for the half marathon.  I was supposed to do 9.  The group for th half was doing 10.  I figured, if I felt good, and the hills didn’t kill me, I could do my first double-digit run since the Disneyland Light Side Half Marathon (which I did injured, as you recall).  The running gods were with me.  Matthew and I took on the hills of Cherokee Park and did, for me, the entire route as it was mapped out ahead of time for the training run.  And these runs have been going on since Rebel Challenge weekend when I was in California.  I walked around for most of these runs, showing up in the cold just to suffer longer than most as I was not allowed to run.  This run felt so good and gave me the mental boost I needed.  Double digits.  And now…taper.

It was an all-female cast of KDF Ambassador characters that morning too.  And I also ended up being overdressed, despite the 39° start.  When I finished about an hour and a half later…I was dying in the sunlight.  It heated up quickly.  I was wishing I had gone with shorts at that point.

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And this past month, I’ve gotten back into a training plan using my coach, incorporated strides after my easy paces, stuck to my assigned paces, and yes…have done 1 round of fartleks, and 2 rounds of 4x400s as far as my speed work goes.  So, yes…I am incorporating it.  Speed work and I are still…not friends.  In fact, I normally wake up those days not feeling well because it does just wind me up.  And I have yet to have speed work day go smoothly.  But, at least I’m out there getting it done, right?

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Oh…and with the free time I have at the moment…I also snuck in a bit more “ME TIME” by going to the movie theater to see Beauty & The Beast.  And it was a beautiful, amazing movie.  And I’m glad, after putting it on the back burner and never having a moment to just go see it…that I finally made time.

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Tapering because I have 2 weekends in a row of half marathons coming up.  I think I’m running 8 with the group this weekend.  And that’s it.  That’s what I’ve been up to.  Pretty boring, right?

Stay tuned…I’m sure there is more to come.  But I need to foam roll and get some sleep…because it’s another wake up at the ass crack of dawn morning with body pump and some cardio after.  But, hey, I’m getting stronger and faster and better…and that’s only for the better.

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Rodes City Run 10K – Louisville, KY (March 18, 2017)

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The KDF Ambassadors that found me – Chris, Melissa, Me, Leah!

Race: Rodes City Run 10K

Place: Louisville, Kentucky

Date: March 18, 2017

Time: 48:40

Welcome to the second (and, sadly, my last) race of the Louisville Triple Crown of Running.  The Rodes City Run 10K!  I had managed to get the okay from my physical therapist to boost myself up to 6 miles 2 weeks following the Anthem 4.7K (HAHA.  I’m still bitter).  So, the weekend in between I made sure to get in 5 easy miles at the Falls of the Ohio with the Norton Sports Health Training Group. All the high-fives I got from my friends and strangers that day pretty much made it one of my most epic runs ever.

I don’t think I stopped smiling.  And…as we all know from photos…I have a big smile!

So, with permission to tackle Rodes as long as I took it easy and didn’t “pull an Anthem” and run it really fast, I immediately contacted my training partner, Matthew, and talked him into joining me with the intention that he would help keep my pace in check.  He agreed, and we signed up (I got in before the discount deadline).  Locked in.  Ready to run.

My plan for this run was to keep it between an 8:20-8:40 pace.  Matthew figured we’d average more on the 8:40 scheme of things…and I was okay with that.  Keep in mind…it is very hard for me to participate in a race and NOT actually race it.  But…remember…the goal is thinking long-term and I have some stuff coming up in the future that I’d like to be in peak condition for.

We made plans to meet up at the McDonalds on W Broadway (where the #KDFMarathon Ambassadors were meeting for the group photo(s)).  And, just like that…Rodes was a go to RUN…NOT RACE.

So, on Friday, I ate an early dinner at work (the closest thing I had to pizza was my Mama Mia Quinoa) before heading over the river to do a couple of things…but first and foremost…I was picking up my race packet.  I was actually honored (and freaked out) to be the recipient of one of the seeded bibs in the top 200…which gives you the option of starting near the front of the race itself.  Like…elite-type-shit.  I was BIB 43.  Really, they do base this seeding off of not just race times, but also the times you have completed the Rodes City Run in the past.  I’ve done this race 3 times prior to this one, I believe.  So, don’t go thinking I’ve actually achieved some overnight elite status.  It’s a nice compliment and benefit that the race offers, and if I were in better shape and condition this year going into it, I might have even risked the closer-to-the-start-line start.

I did a little cooking that night before running through my PT exercises and stretches, foam rolling, and calling it a night.  I had to get up fairly early to fit in all the necessary PT stuff the day of the race (it honestly takes close to 2 hours sometimes, but it’s necessary to keep me out there and I try not to whine or complain about it…too much).  The weather was crazy that day.  It was really warm out when I went to do my dynamic warmup and stretches.  I had been expecting cooler temps and overdressed.  I was dying.  But I didn’t have much time to mess around with, so I just sweat it out and went inside to change into clothes for the race.  I opted for a short sleeve shirt with shorts instead of capris.  And since my running shorts are a bit unflattering at the moment…I tossed on one of my fun Sparkle Skirts as well.  Hey…since my KDF Race Ambassador shirt is part of the uniform right now, I work around that.  And it’s not my normal bright, vibrant colors.  Sparkle Skirts help with this.  HA!

I ate a light breakfast, grabbed a banana to eat 30 minutes before the race, packed up clothes to change into, and tossed on a pair of arm-warmers into Cathy’s race backpack…just in case.  It was so warm out when I was warming up, I figured I wouldn’t need them.  I threw on a hoodie and we headed down to the car.

SO glad that I opted for the hoodie.  My mild morning and turned a bit chilly and with the wind that kicked up…it was near the point of me being cold.  Already.  I even commented that I should go back up and put the capris back on, but there simply wasn’t enough time for that.  I was locked into the shorts.

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My Power Nap game is STRONG!

We made the ride over to Louisville and managed to easily get parked near The Brown Hotel.  Easy in and easy parking on a ramp.  We backed in to make our exit plan a bit easier to manage too.  But…we were about 20 minutes early and I wasn’t about to get out in the cold now and wait around.  So, I did what I love to do on race mornings…

I took a nap.

This is not an exaggeration or a joke.  I find these little power naps, pre-race, to be just what this body needs at times.  So, I had the time and took full advantage.  Until the 7:40 am meetup time was approaching and I knew I needed to eat my banana and get to the meeting spot.  As I had a big mug of tea before breakfast that morning, I made a quick (and unusual because…princess) stop at the port-o-potties just outside the parking garage before continuing on to the McDonald’s meeting spot.

Just as the sign was in view, I received a text from Leah, one of my fellow ambassadors.  She said she couldn’t find anyone else and I told her I was like…1 minute away.  I found her…then Matthew found me…and then Melissa (let’s face it…we all know Melissa now!) texted to say that she and Paul were parking and on the way and they’d walk as fast as they could.  This was probably the least-organized meet-up we’d had this entire time…and it shows by the smattering of photos of random KDF Marathon Ambassadors pre-race.  I managed to get into the grouping of Chris, Melissa, and Leah.  So…we have that.

Race start was inching closer and Matthew and I wanted to go find a spot to line up.  BTW…funniest bit of this entire thing was that Matthew registered late (it’s a tradition of sorts, I guess, HA!) and was issued a WALKER big.  So…he went to packet pickup and they sent him over to services to get it fixed and their “fix” was simply ripping the green sticker that said WALKER off of it.  I joked that with me having to dial it back and wearing a seeded bib…and him in a WALKER big…we’re a complete mess and will confuse the hell out of them.  Seriously…I this amused me WAY too much.  We maneuvered through the sea of people to a spot near the middle of the front of the middle-of-the-pack group (with a smattering of walkers).  No sooner had we done that…the whistle sounded (we barely heard it) and the wheelchair racers were off.  The caution tape was rolled up and the runners moved ahead.

And soon…we were joining them.

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Chris & Cathy with the sign!  This photo was in the Louisville Voice Tribune!

We started off at a really easy pace.  I pointed out Cathy ahead waiving the sign and gave a wave as we passed.  The photographers captured me pointing.  No joke.  And then we just sort of settled in.  I think at one point, Matthew asked, “Am I holding your pace back too much?”  And I replied with…”Let’s pick it up a little.”

This is how the rest of it played out…

Just as we’re starting through our first mile, Matthew (aka: Eagle Eyes), spotted our friend Michael, and gave a shout-out.  Michael pointed out that his wife, Laura, was just ahead in the pink and white and we should say HI.  So, we picked it up and scooted up there.  Laura was focused and we kept our greetings short before continuing on.  The pace felt good to me…and as we were moving through the pack of runners, Matthew said, “I think that’s Tammy’s ponytail.”  Sure enough…Tammy was just ahead…so we pushed up to say hey to her.  She pointed out that we were definitely above the pace I had said I told my physical therapist I would run Rodes in…

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The Chik-Fil-A cows got in on the sign action too!

…And she was right.  As we moved ahead we hit Mile 1 and the digital clock said 7:54 at the mile.  We decided to ease back.  We thought.  Well, I mean we did ease back in theory.  We slacked up a bit, but when people are running with you in a giant mass, you sort of just…go with the flow.  When talking became hard, Matthew would remind me that we needed to ease off the gas…and we did…until we didn’t any longer.  Mile 2 was even faster than Mile 1…averaging around a 7:49 pace.  I didn’t realize this at the time though.  Matthew and I were just focusing on the long road ahead of us at this point.  Four more to go…and thankfully most of this mile leading to 3…was a nice downhill.

I love downhill.  It is my favorite speed.  HA!  I felt like I had backed off again, and that was what I was supposed to be doing, so…that’s good, right?  I cruised down the hills and tried not to push myself too much on the inclines.  After all, I had just been cleared to start in on hills again.  So…there was that.  But, it’s like I said…it’s hard for me not to race when I’m in a race.  I go into these things with the mindset of having fun.  I don’t ever set time goals; nor do I look at my pace or my watch.

Usually.

But when we hit the marker for Mile 3, I glanced down and said, “Um…we just did a 7:28 mile.”

And so…we truly made an effort to back it down once more.  And by that I mean we slowed it down.  We had some nice climbs, which I said were downhill at one point and that had Matthew teasing me about my directional skills for the rest of that mile.  But, it did feel like a downhill to me.  We might have been going up, but my effort wasn’t.  I felt relaxed, and it felt EASY!

The remainder of the race we actually averaged a 7:52 for miles 4-6.  As we came back onto Broadway to run back to the finish line,   And it was just shortly after this turn, where I can see, all the way in the distance, the inflatable that arched over the finish line…that I hear from behind me…

“Well, you don’t look like you’re limping.”

Totally busted on my speedy 10K that was not supposed to be this speedy.  It was my physical therapist.  He came up beside me.  I introduced him to Matthew.  He asked me if the hip was feeling good.  I told him I had no problems.  He fist-bumped me…and ran on ahead.

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Matthew & I bringing it home at the finish line!

I just about died.  What is the likelihood of that happening…for real?  We hit Mile 6 and were in are less-than-quarter-mile finish.  So, we picked it up a little and crossed the finish line in under 50 minutes.  Slower than last year.  Slower than the year I had bronchitis.  But…I would like to think, if I hadn’t kept backing off the pace, I could have had a great run there.  Not a PR…it’s going to take a miracle to break that…but I’d like to better my Rodes time in the near future.

Overall…I felt good before the race…I felt fantastic during the race…and I felt amazing after the race.  There are so many times where I feel like I’ve lost speed or fitness…and then something like this happens, where I don’t come near a PR…but I feel good the entire time, and I feel like I could give more…but under orders to dial it back…and I just surprise myself and realize maybe I haven’t lost that much after all.

So…the official results of the Rodes City Run 10K are that I finished in 48:40.  Not even attempting to set a PR…so not even comparing.  Just loving how easy this speed felt for me and how I finished with fuel in the tank.  I’m getting it back  This race helped prove that.  I was 421/4246 finishers overall.  I was the 75/2391 for women finishers.  And I was 17/358 in my age division.  I’m really happy with this.  Even more so because I know what I am capable of and that I am actually capable of more.  I am so glad that I decided to run this race.  Even if my initial intention was to keep it between a 8:20-8:40 pace, and in the end…I averaged around a 7:50.  I know that part of what helped me out was having a friend running with me, to keep me focused on anything other than the race itself.  This race made me feel confident again.  It was just what I needed.

Maybe next year I can aim for a goal to beat my best Rodes City Run 10K time.  Or, if I’m feeling really good about things…try to set that new 10K PR.  But for now, I’ll relish the fact that I’m back…and I’m getting stronger.

Following the race, Cathy and I had every intention of getting coffee and eating protein bars for breakfast…but we detoured and hit up North End Cafe where I enjoyed coffee, a gluten-free pancake and a side of fruit.  Then…we got macarons from Annie May’s Sweet Cafe.

And life was good.

Just as it should be.

Like it never changed.

I’m still smiling.

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North End Cafe’s Gluten-Free Pancake, side of fruit, and coffee!  Perfect reward for a good race day!