Category: roadblocks

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Marathon Training Week #11 – Getting back into the racing game…

Marathon Training Week #11
Marathon Training Week #11

I’m going to say it right here and now…so listen up!  5K races are my least favorite distance.  I never feel like I’m pushing myself fast enough, despite pushing these short little legs harder and harder with each mile.  And at the end of a 5K…I never have the drive or the energy for that final kick that so many of my running friends have.  And it makes me dislike that distance even more.

Let’s face it…these short little legs were made to go long.  I actually would rather run a longer race any day than a 5K race.  Winning an award at the shorter races is all fine and good…but I love the challenge of the longer run.  I love to push my legs past the distance they think they can go…and prove to myself that my passion for the longer distances truly is what drives me when I run.

With that all being said…this past weekend, I had to shift my long run to Sunday because…well…Saturday I had a 5K race.  Normally I wouldn’t have signed up for one.  I’ve been avoiding races to focus more on my marathon training…but this is one race I would never dream of missing.  My Aunt Debbie died 3 years ago from colon cancer, and here in Louisville, for the past three years, I have ran in the Walk Away from Colon Cancer & 5K Run.  The only difference between the past two years and this year…is that this year I wasn’t returning from an injury that kept me out of running.  This year, the Walk Away From Colon Cancer & 5K Run was not a comeback run.  This year…I was free to run it as I chose…and I chose to run a smart, safe, and fun race.  And that’s how it should be.

Having the race on Saturday also decreased my usual weekly mileage…but…you know…it was worth it.  I’ve racked up some crazy mileage over the past couple of weeks, I think giving these legs a shorter, but harder (as in speed and the fact that I tested them out on the hills of Iroquois Park), run was just what they needed.  Speed work.  Hill work.  All in just over 22 minutes…done.

I admit, however, that the morning of the race I was not in a racing mindset.  I hadn’t actually raced since The Boilermaker 15K in Utica, NY back in early July…and I was having a hard time finding that run hard, run fast mindset.  Regardless, I took to the course and had a fun, beautiful, and very hot run yesterday morning.  And it was for a good cause and in memory of my aunt.  I couldn’t have asked for anything more.

But…that was the end of the week…I still had the entire week before I got to my race…so…

Sunday is the normal “Whatever My Legs Feel Like” training run…or rest day.  It just depends on how I feel that morning.  Except, keep in mind, I busted out 20 miles the previous day.  So, as I was getting ready for bed, I asked my roommate what I should run in the morning.  She shrugged and said, “I don’t know…13 miles?”  Then paused.  “No…do 13.1.”  Ah…a half marathon challenge.  I was game.  I figured I could run it at the LSD pace and have a good morning run.  I guess I was feeling super that morning, despite the heavy mileage on Saturday…because I took to the streets and my legs felt strong and good…not tired…not sore.  I was having a great run.  The first half of the run was rather flat, but then I decided to challenge myself and run a very hilly second half.  I just wanted to see how I would do on tired legs with a bit of a challenge, I guess.  I wasn’t slowed in the slightest and somehow ended up rocking out 13.1 miles  in a time faster than my half marathon PR.  If only this had been in a race.  I was super-stoked.  Super surprised.  And super proud of myself.  That was on legs that had gone 20 miles the day before?  Had I not been the one running, I wouldn’t have believed it myself.  I was feeling amazing and hit negative splits to boot!!  Yeah…I was feeling sort of invincible that morning, I guess.  I was all smiles after that and feeling like Beast Mode was activated.  If only every run felt that awesome.  That evening was the Bruno Mars concert that my roomie and I had tickets for.  I didn’t get home until well after midnight…and my legs were tired and sore, not just from the previous two runs, but from standing the entire show.  LOVED that concert though.  Had such a great time.

But…Monday morning rolled around and that meant it was back to the training schedule.  That morning I was not feeling as awesome.  In fact, I felt a bit defeated.  The schedule called for 7 miles.  And I did get 7 miles out that morning.  But, I was running on very tired and somewhat sore legs.  In fact, I actually went to bed in my running clothes…because I wanted to get more than 4 hours of sleep.  And to knock out 7 miles…I needed all the time I could manage if I wasn’t getting up until 5 a.m.  The later start sort of threw me off, but sleeping in my running clothes was sheer genius, because it meant I just needed to slip into my compression sleeves and my shoes before hitting the road that morning.  It definitely got me out the door quicker.  There was also a definite change from the weather I had the previous Monday morning.  So, with the return of the humidity, the run just felt hard.  I managed to press on and rocked the run with negative splits, but it was a hard-fought battle.  And then…even with the tired legs, I wouldn’t dream of missing my Monday night fun run.  So after a long, long day at work, I went home to eat and change and headed off to Louisville to do a run with my group.  We were supposed to do hill work, which is something I really need to focus on.  However…they vetoed it before I got there and half of the group was going to run trails, and the rest were going to hit up the Scenic Loop in Cherokee Park.  I am not currently running trails because I don’t want to get injured, so I stuck to the road.  And for the first mile was running with the group.  My legs were still sore from all the hard efforts I put on them…as well as sitting for a long period of time at the office…but none of that seemed to matter.  I got to the hill after Hogan’s Fountain and I was off.  I had intended to stick with everyone, but I got ahead and there was no stopping me.  I didn’t push…not for speed or anything because my Achilles was acting up a little…and the last thing I wanted to do was hurt myself on a fun run.  Foam rolling commenced the moment I got home.  Monday’s Daily Double was in the books.

Tuesday, of course, meant it was my cross-training day.  And, as is the norm for Tuesdays, I resist the urge to run, even though I have the time and the ability to do so…and instead head to the gym before work.  Tuesdays means it’s Arc Trainer day.  The Arc Trainer, by the way, is basically the high calorie burning solution to the modern elliptical, built to be safe for high intensity workouts.  In other words…it works like an elliptical, but is scientifically tested to be gentler on your joints, burn 16% more calories than a standard elliptical, and it can help the user train for strength, power, endurance, cardio and weight loss.  It has this range of incline and resistance levels which makes this seem like 3 machines in one.  Honestly.  At lower incline levels, it’s has a glide like a cross country skier.  In the mid-range levels, the motion is a stride, like on an elliptical but with proper positioning.  And at the higher levels, it has the climb of a stepper or climber.  I use the preset programs on the machines which automatically changes up resistance, incline, and the intervals.  It makes this machine challenging, yet still puts you through a total body workout.  It’s an elliptical on crack and I love to hate it.  This time, I was on Program 5 – Intervals 1:1, meaning I had 1 minute at a lower incline, then it shot me up to hard resistance and the “climber” mode for 1 minute and it would rotate this out.  I did this for 45 minutes on Level 7 and managed to dig out 2.08 miles.  After that, it was on to the Cardio Wave.  If you’re not familiar with this machine either, it is also like an elliptical machine, except that this one focuses more on strengthening the gluteus and lower limbs while still focusing on the core stabilizer muscles…so you get a full body workout that is safe and non-impact.  And…your legs move from side-to-side and not the usual forward and back motion that I get with other ellpiptical machines and my running.  It’s a nice change of pace and it works three different planes of movement simultaneously: extension, abduction and external rotation.  My roommate hates this machine, but I love it.  And I rocked 3.89 miles on it set to a steady Level 13 that morning.  Then it was downstairs to hit up a few strength machines to help build up some muscle.  After work, it was time to circuit train and that took some convincing.  I knew it needed to be done, my body was just tired.  But…my roomie and I knocked it out of the park and it actually helped loosen up the muscles and tendons that were giving me issues on my runs on Monday.  So…bonus!

Wednesday marathon training is always speed work/pacing day.  And today…it was all about pacing.  The schedule called for 8 miles…yes…8 miles.  But this was to be a Tempo Run…meaning I was to build up to about my 10K race pace, hold that for a couple of miles, then ease back down.  I ended up steadily building up my pace, making this tempo run more of 8 miles with negative splits.  Whoops.  So, I guess I ddi one better than what training called for.  And that was a miserable morning.  Because it was 8 miles and would take about an hour to do, I got up half an hour earlier and headed out.  It was 70 degrees at 3:30 a.m. and we had 92% humidity.  Needless to say, I was dripping by the end of it and was more than happy to hop into the shower before getting dressed for work and making a healthy breakfast.  After work, it was the second session of the circuit training and this one really felt hard.  My legs were screaming for some rest.  I promised if they got through “the shred” than they could have some downtime.  They saw me through the circuits and weights…and so…I rested them that evening.

Thursday was a lot easier this week.  Training simply called for 4 easy miles.  Four miles…and I’d be done.  It was another humid morning and my legs were tired…but my four miles ended up as 5 miles.  I wasn’t at all happy with that run, honestly.  Maybe that is why I pushed the extra mile.  Or…that I just am not used to lower mileage under 5 miles at times…regardless…I got through the run, but it was not a happy 5 miles at all.  After that, it was the second day at the gym.  With my legs angry at me for that run this morning, I knew better than to really push it on the cardio portion of this workout.  So, when I climbed on the elliptical, I set it for my usual Level 7, but didn’t push on the speed too much.  I managed under 9 miles in 49 minutes…which is under what I normally can do.  But, I was listening to my body.  The second machine of the day was 10 minutes on the rowing machine.  Ah…the rowing machine of doom.  I put on my gloves and settled in for a L-O-N-G 10 minutes.  But the rowing machine is such a great machine in that it works so much of your body.  Not only are you working biceps, back, and shoulders, but you also work your quads, glutes, and core muscles as well.  So…while I hate it…I love the workout I get from this machine.  After that…it was downstairs for some more strength machines before heading to work.

Friday is the dreaded, but necessary, rest day.  And, since I was going to be racing on Saturday, I definitely wanted to keep it holy.  I admit though…I did take myself out for another brisk morning walk.  This has become the Friday norm.  I walked 3.26 miles that morning in 36:42…which is good.  Very good.  It also took the edge off the rest day so I wouldn’t be cranky, crabby and miserable.  It worked.  And the rest of the day felt okay because I had at least gotten some form of movement in for the day.

Saturday…it’s usually my long slow distance run.  And this week I was to run 18 miles.  Except, I had another commitment on Saturday morning.  *GASP*  I know.  But this was important.  As I mentioned, my Aunt Debbie died from colon cancer a few years ago.  Every year since, I have been a part of this race.  It’s the Walk Away From Colon Cancer & 5K Run.  I would never dream of missing this.  Even if it meant I didn’t get to meet up with my running group and do my usual long run.  The long run was pushed back to Sunday…which I’ll tell you all about next week.  But Saturday was all about honoring my aunt’s memory, running for a great cause, and putting some speed work and hill work into play simultaneously.  I won’t lie…a part of me was hoping to rock out a sub-22 5K, which is something I am still chasing…but Iroquois Park is not the place for that.  And I knew that going into this race…but it was a dream.  It will happen…one day.  Until then…I just sort of ran this race with how I felt.  My legs were rested.  My mind was clear.  And I was focused on just getting to that finish line.  Like I said…5Ks are my least favorite distance.  I place a lot when I run them, I just don’t like running them.  That being said…this race was hot and hilly…but I just went out there to have some fun and “do some work.”  And I did.  In fact, I ended up finishing 27/799 finishers overall, 4/496 female finishers, and I was 1/67 in my age division.  WOOHOO!!  The speed and hill endurance will come with practice.  This was my 2nd fastest 5K to date…and that is saying something!  I thought about running more later that day, but I had so much going on…shopping for items for my upcoming trip, grocery shopping, cleaning…and since Sunday was now going to be my 18 miler…without a group…I thought my legs needed the rest of the day off.

So, this was a much lower mileage week than my previous ones, but I think it was good that I listened to my body…and my heart…and ran what I needed to run, the speed I needed or felt like I needed to run.  I still managed to nail my training, and that’s saying something.  This week was a tough one, despite having fewer miles…but I got through it and knocked it out.  Proving once again, even if my body is tired…my determination always makes me feel stronger and better.  Lack of sleep and harder runs made the lower mileage this week a welcome change of pace…but it never once slowed me down.

Time to see what I can manage this coming week…


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Marathon Training Week #6 – It’s not the heat, it’s the humidity…

Marathon Training Week #6
Marathon Training Week #6

So…here is the vicious cycle.  I dislike cold weather runs.  So, during the winter all I do is talk about how I can’t wait for it to get warm again.  Then, in my area, we usually have about three days of spring and then the dog days of summer set in.  Living in the Ohio River Valley makes for some rather intense humidity.  And, wow, has Mother Nature ever been throwing the wet towel on me for every run this past week.

But…there are so many things I have learned in the past two years about running in the heat.  First of all, I do understand that when there are heat advisories…it is best not to push it.  Either take it inside or slow it down.  That’s the next thing…when running in hell-like conditions…slow your pace.  Just do it.  There comes a point where your body will tell you it has had enough…and it won’t be pretty.  Slow it down, make it through the run.

HYDRATE HYDRATE HYDRATE!!

I can’t emphasize that enough.  I’ve been doing a lot of practice with hydrating while out on the run.  Both with water and, yes, with Gatorade.  The Gatorade came as a suggestion from my sports nutritionist, whom I am meeting up with again today.  Why?  Carbs, sugar, and electrolytes.  I tend to sweat salt.  When I get done with a run on a hot, hot day…I’m caked with white.  This means dehydration is a huge risk.  So, I hydrate often and rotate between water and Gatorade.

This coming week, I am praying for a break in this stifling humidity.  There is nothing worse than feeling like you’re breathing through a wet towel on each and every run.  That being said…let’s take a look at this week’s training and see what I have learned…

Sunday is normally my easy run or rest day.  BUT…not this Sunday.  This Sunday was The Boilermaker 15K in Utica, New York.  Race day!  My rest day last week fell on Saturday, as I rearranged the training schedule to fit this race in.  And trust me…this one was brutal.  For one thing, it wasn’t supposed to be as hot as it was that morning.  I woke up and it was already in the high 70s with a very high humidity.  This meant I went running in my company running skirt and a bra top.  The less fabric on me…the better.  Along with the heat and humidity…was hills.  This course was hilly, especially in the first half of the race.  This turned out to be a tough race.  I brought Gatorade and water for the route and there were over 20 aid stations on the 9.3 mile course.  I finished with a new 15K PR…surprisingly, as by Mile 7, I realized I should have been fueling better when the heat started to get me…so I took a GU and kept on trekking.  This was hard.  And afterwards, as my schedule had me set for 10 miles for my long run, I did a slow, easy shake-out run in an alley for the remaining mileage that day.  Then, I had to shower, get in a car, and not move for a very long time…which my legs and body didn’t appreciate.  I was so sore by the time I got back into Columbus, Ohio early Monday morning.  And with fatigue settling in, I didn’t bother to foam roll either.  Live and learn.  More stretch breaks…even if it means more time on the road.

Monday morning I was up just a little past 6:30 a.m., despite my late night/early morning return to Columbus, Ohio.  My training plan still had me on schedule for a 6 mile easy run, and despite very sore legs, I was determined to get it done.  This meant looping Jenn’s neighborhood, which is the route I usually do when I’m in town visiting her.  That particular morning…I felt defeated on the run.  My legs were screaming at me from sitting so long in the car after racing.  The humidity was draining.  I found myself stopping every half mile to catch my breath, hydrate, and at mile 3, fuel.  It was just hard that morning to even get going and I just felt like crying every time my legs told me to stop.  But, I got through it.  And then, after grabbing breakfast…had to climb back in the car for the drive back to Louisville.  Upon arriving back at home, I had to change and get ready to get back into the car and head out to my Monday fun run.  I thought about skipping it, but Cathy told me it would be good to go, especially after being forced to sit in a car that long again.  That was part of the problem…my legs were hurting.  But I went.  And, due to the high humidity and heat, it was decided that we were going to run trails.  Now, I have never run trails before…and the very thought of doing so while I’m in training for a marathon scared the daylights out of me.  But, Cathy encouraged me to just do it and I was told we would go easy.  Natalie, who I run with often, said that if I felt uncomfortable on the trails, we could hop off in Cherokee Park and simply run the loop.  Here’s to good friends looking out for me.  I actually did okay and rocked out just under 3 miles of trail running.  Trails keep the pace slower, which was good in that heat.  And the tree cover meant no hot sun beating down…and there was actually a breeze on the trails.  I’m glad I was convinced to go along.

Tuesday is the usual cross training day.  This week I was scheduled for 40-50 minutes of cross training.  That’s rather normal on Tuesdays now.  So, I got on the Arc Trainer for 45 minutes, using the cardio setting on Level 5, and managed 2.38 with various intervals, resistance, and inclines.  It felt good and I was quite happy with how I felt on there.  I was trying to be very cautious with my legs, which were still not happy with me from the previous two days of sitting in the car.  I then got on the stationary bike for 10 minutes and managed a whopping 3.91 miles.  I guess I was trying to prove to my legs that I was boss and they would just need to shake it off and feel better.  I hit up a few strength machines before calling it a day.  That night…yoga to stretch everything out.

Wednesday is my speed work or pacing day and this week called for a 7 mile Tempo run.  I used the first mile to warm up and then began to turn up the speed to just under my 10K pace.  It was another intensely humid day…the worst one we had all summer.  And it was 4 a.m.  So, I figured I would do the best tempo run I could manage.  It was a little slower than my last 7 mile tempo run from the week before, but you adjust to the conditions.  No sense doing damage to myself by pushing too hard in weather that I shouldn’t be pushing through.  I kept the speed build gradual and really pushed for a strong finish.  This tempo run took a lot to get through, but I did manage, and that was the important part.  The key was hydration and fueling.  It gave me a strong finish and I felt good at the end of it.  Then, that evening while dinner baked in the oven…circuit training.  Working on building up some muscle.

Thursday called for 5 easy miles.  It was another hot, humid, sticky, and gross morning.  I really kept the pace easy because it just felt like I had  a wet towel draped over me.  It was hard to breathe and really hard to convince my legs to keep going.  They were starting to feel better from the days of sitting in the car and more sitting at the office (I wasn’t taking lunches because I was making up time for being off on Monday).  Despite all of that working against me, I managed beautiful negative splits that morning.  And when I saw that…I felt so much better about that run.  I stretched out again that evening with about 20 minutes of yoga.

Friday brought about the dreaded day of rest.  I have such a hard time with the rest day.  But I did vow to respect it and keep it holy each week.  Normally I go for a walk on lunch, but with the time I was making up at the office, I decided to get up at my normal run time and get my walk in early.  Good thing too, as things went crazy at the office with one of my accounts.  Anyway, I managed 2.4 miles in 30 minutes, which got me out and moving without tiring out my legs.  Good thing too…because Saturday was shaping up…

Saturday is long run training day.  Run long at an easy pace.  I was scheduled for 14 miles, but my training partner in crime was scheduled for 18.  I decided I could boost my run up for 4 miles.  After all, only a couple of weeks ago, I managed 15.5…and this was only 2.5 miles more.  I woke up early, got dressed for the stifling humidity and 80 degree morning that awaited.  I drank water.  I ate some cereal.  Then after applying a liberal amount of sunscreen, I got in the car and headed into Louisville to meet up with Matthew at 6:30 a.m.  I downed a banana on the way, which would give it time to settle.  I felt good as I stretched.  And when he arrived, we headed out for 18 miles.  Originally we had hoped to do this at an 8:30 pace…but the weather conditions made this virtually impossible.  We took a few walk breaks to cool down, we stopped for water.  It was hot.  And the heat and humidity was definitely taking its toll.  We made good friends with the manager of Denny’s, who let us cool off in their lobby and gave us free ice water.  YAY!  Then…we had the scary spill.  Matthew’s leg cramped up while we were in our last 3 miles.  His foot hit the sidewalk and he took a tumble.  He fell into me, but I stayed upright.  He hit the ground hard though…and I was so worried about him.  It just looked bad.  He said he was fine…and a lot of drivers and a biker all checked in on him.  He dusted himself up, all scraped and battered…and we pressed on…slow and steady.  But we managed to get our 18 miles in.  It was slower than we would have liked, but given the weather conditions, we ran it smart.  And that was the important thing.  Matthew’s okay, by the way.  And we’ve already got next week’s training run in the works.

This past week brought about some of the hottest conditions in this area this year.  The humidity has been killer, bringing about air quality warnings.  I get out early to run, and even that was hard on most days this past week.  I’m hoping the humidity breaks soon because this sort of weather is so hard to work through.  And it does affect you, as a runner, mentally.  Runners are very number-focused…and on these dog days of summer, you have to worry more about your well-being, your body, making sure you are hydrated and fueled…and focus less on pace and speed.  You still get in your training…it just may not be done as soon as you hoped or wanted.

But…even these hot and humid runs serve as good training and good lessons as far as how weather can affect you.  These fall marathons could have these conditions…or they could be cooler…rained on…or just perfect.  You just don’t know.  Adjusting training to keep yourself safe and healthy is best.  Safety first…always!


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Marathon Training Week #4 – Running away from the pain…

Marathon Training Week #4
Marathon Training Week #4

UGH…what a week.  What a terrible, draining, awful week.  Lack of sleep, a lot of tears, and…my relaxing weekend was anything but relaxing.  In fact, it only served to make me more self-conscious of myself.  And that’s what sucks.  I wanted to be able to escape everything that was weighing down on me this week…and instead I caught it once again.  Seems the only place I feel like myself these days is when I’m out running.  And that bothers me.

That being said, my first month of Marathon training is in the books.  I am so proud of myself and everything I have accomplished these past four weeks.  I’m already anticipating the next month…all the miles, the speed work, the pacing, every easy run, and every hard one as well.  I’m going to earn these 26.2 miles…while I am running a couple of other races, I’m treating them as training…not as races.  My main focus is that big 26.2.

As many of you might have previously read, I had some very hurtful things said to me this past week by someone I considered a good friend.  It stung.  It hurt.  And, wow, did it every set my self-confidence back, especially on body image.  I was heading into a weekend at a sci-fi convention, and I normally never worry about this sort of thing, but it was still weighing (no pun intended) heavy on my heart and in my mind.  And then…while at the convention I caught crap from people as well.  I am SO tired of feeling as though I am the ugliest person because of my size, build, and the fact that I RUN!

YES!!  I run.  I’m in training…so I am running a lot.  But my body is strong, my heart is strong, and my willpower is stronger.  I am no stranger to hurtful words about appearance…I got that a lot growing up.  Always picked on.  But, we’re all adults here.  I don’t want to be told that should I ever get cancer I would never survive.  WTF?!  I run my body…and my body, in return, runs perfectly.  I take care of myself.  I eat plenty.  I exercise to stay healthy.  When I’m in a place I am hoping to escape my problems, I don’t need them thrown at me, loudly.

And…for the record…RUNNING WILL NOT KILL ME!

That being said…my marathon training this week started off fantastic, and then…began to suffer.  Mostly because I let things get to me.  I let words cut me down and scar me.  In fact…I lost my spirit this week…the run just felt so hard.  It might have been the humidity.  It might have been the hurtful words of friends running through my head.  Maybe it was both.

In the end, more nice things by true friends were said to lift  me up and help me find my center again.  And that…is what got me through.

Sunday is my easy run or rest day.  As is usual with me, I took my feet out for a spin on the pavement that morning.  It was humid, humid, humid out there on Sunday, so I kept it close to home and headed out before the sun was up.  I finished up just as it was cresting over some of the hills.  It was a relaxing run and while the humidity was a drag, I managed to press on through.  And that was after running an accidental 15.5 miles the day before.  I was feeling good.

Monday means it’s back to running in the dark.  That’s fine, except the added challenge on this particular Monday was that I was out until about 2:00 a.m. at a concert in Cincinnati.  The concert was The Goo Goo Dolls with Matchbox Twenty…and it was wonderful…but the 5 easy miles called for in my training was quite hard on weekend-weary and concert-weary legs and total sleep deprivation.  I actually went out running an hour later than usual, because I felt sleep was more important…but I was still just tired at the end of it all.  Of course, Monday also means it’s Fun Run night, so the Monday Daily Double was still on.  I really just wanted to take an easy run, so Harry and Natalie took me on a great run that went by Cave Hill Cemetery in Louisville, then through some of the neighborhoods in the Highlands before ending 3 miles later back at the store.  We let Natalie set the pace…and, wow, she has a kick there at the end.  She promised she’d teach me all about finding that strength at the end of a run.  That’s good, because I need it.  Monday…was a tiring, but good day.  Got in late after running some errands, trying to prep for this weekend.

Tuesday is the usual cross training day.  This week I was scheduled for 40-50 minutes of cross training.  No problem.  I hit up the gym and did 45 minutes on the Arc Trainer on the Pike’s Peak setting.  The Boilermaker is this coming weekend in Utica, New York, so hill work is important.  I haven’t been taking on hills as often as I should be so I’m feeling a little unprepared for this course.  But, as I sad, I’m to be treating these races as training runs, not races, per my sports nutritionist.  So…I’ll just do what I can and leave the rest up to how I feel.  I set the Arc Trainer for Level 5 so I could have some more resistance and steeper inclines.  It was a challenge and one I met.  Felt good.  The rowing machine was next.  UGH.  Rowing.  It’s a great core workout, working a lot of your upper body, legs, back, arms, and core, but it can be very boring and very, very difficult.  I struggled, but managed 1.2 miles on the machine in 10 minutes.  Not too shabby.  I capped off my gym day with some strength training.  Then headed to work.

Wednesday is my speed work or pacing day and this week called for a 7 mile Fartlek run.  I used the first mile to warm up and then hit the pavement for some intermittent bursts of speed with some recovery in between each part.  I felt good coming in from this run.  My legs felt up to the challenge, though they were screaming at me toward the end.  I pushed through the morning humidity, and just felt like I had really accomplished a great run.  Speed work is something I’m trying to focus more on, but it’s not always easy to do around here.  So, this felt like a victory.  Then, as I was sitting down on my computer with some water and some time to relax, I got hit up by a friend with some very hurtful words.  My legs were taken out from under me.  And after I lengthy blog on the subject, I felt I could put it behind me.  Wow…was I ever wrong.

Thursday called for 5 easy miles.  I really just wanted to get out there and run this day.  There was still a lot on my mind.  The words that were said to me were still lingering in my brain, and still breaking my heart.  I thought I could run it off…but my body had other ideas.  I pretty much kept stopping after each mile or less, finding the need to catch my breath or just take a moment.  The humidity was awful and stifling.  Then, the rain started to come down soon after I came in from my run, because when I left for  the gym, it was non-stop rain.  And it never really let up that day.  My gym workout was awful and disappointing as well.  My elliptical effort was not there.  I tried to push it…but it wasn’t happening.  I felt defeated and deflated.  Nothing was going right.  The stationary bike was my 10 minute effort that day.  And as much as I hate the stationary bike, it was the only part of my workout where I felt I accomplished something amazing.  My legs just needed to go fast…and they finally did.  I 3.85 miles that morning in 10 minutes.  And it made me feel a little better about life.  Some strength training followed.

Friday…the rest day.  I spent the morning wanting nothing more than to just go out for a short run.  Two miles wouldn’t hurt, right?  I just felt like I needed to prove to myself I still had my passion for the run.  But…it is the day of rest and I vowed to respect and honor that day, so, in the end, I finished packing my suitcase and getting everything ready for the convention I was attending this weekend.  I prepared breakfast, went to work, and went for a walk at lunch.  I need to just let these rest days do their job.  Letting my muscles and body recover from a week of a very draining and hard week just needed to happen.  I didn’t want to rest…but I made myself rest.

Saturday was my Long Slow Distance (LSD) pace long run for a scheduled 10 miles, per my marathon training.  The trick here was…I was in Indianapolis for a convention.  What to do?  Well, I knew BlueMile (my favorite running store in Louisville) had two locations in Indianapolis, so I contacted them to see if they had any running groups heading out on Saturday morning for training runs.  Both the Broad Ripple and Carmel stores did, but Broad Ripple was closer to where I was staying.  So, after a night of being up past midnight, not being able to sleep, and general…BLAH…I hauled myself out of bed at 5:50 a.m. to get ready to head out to Broad Ripple.  I got dressed, put on sunscreen, ate half of a granola bar, giving the other half to my roomie.  We headed out of the hotel a little later than planned…and discovered that it was raining.  Great.  Joy.  Ah well…I need new shoes anyway.  On the way to the store, I ate my banana I had brought with me.  We arrived and went into the store.  I stretched and soon they were making announcements and telling which races had to run for how long that day.  I don’t run by time, I run by miles, so I figured I would head out with them and then just go to the 5 miles, turn around, and head back.  I basically did that.  There was 95% humidity that morning and a steady misting of rain for most of the run.  But we headed out on the beautiful Monan Trail and ran it for 3 miles.  At the 3 mile point, there was a water/Gatorade stop and everyone turned around.  I did as well, running two miles back down, then turning back around, heading back toward the Kroger water stop to get me to 7 miles.  Then, it was three miles back to the store.  In the end, I ended up going 10.25 miles that morning…in the humidity and the rain.  And I felt good at the end of it.  My effort was kept easy due to that humidity, but I was loving my run that morning.  New scenery, new people, and just a new experience.  Then it was back to the convention and a very late night…er…early morning.

And that was the round-up for my first month of training.  In the end, what I’m finding out is…there are so many misconceptions about this sport out there.  There are also a lot of people who don’t understand the mechanics of a distance runner.  And…they probably never will.  I feel rattled and scarred from the hurtful words that were said, and I’m trying so hard not to continue to dwell on it.  I have a 15K race coming up this weekend and the best part is…I get to see a lot of friends from high school who I haven’t seen since…well…high school.  And that is going to be a fun and amazing time and I really just can’t wait to make it happen.

Here’s hoping I learn to soar again this coming week…


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The WEIGHT of the world, the HEART of the matter, and the SPIRIT of the marathoner

Quote from Kristin Armstrong
Quote from Kristin Armstrong

This is a difficult blog to write, but after receiving a very hurtful message from a friend via a social network site…I really felt there were a few things I needed to address.  I’m sure others have been thinking it.  I’m certain some may have even said things behind my back.  But…before I even get to it, I want to emphasize to everyone reading this…

Words hurt.  Words hurt more than anything else can because they can last forever.  Choose them wisely.

With that in mind, please proceed with the rest of this blog keeping an open mind.

WEIGHT

Let’s face it…society has put a face on what it perceives as beautiful and perfect.  There is one word that haunts women every single day of their lives.  DIET.  I hate the word.  Yet, there is no escaping it.  You see, society has put this standard of what women and men should look like.  And if you don’t fit into these standards, well, then you should do something about it.  After all…you aren’t beautiful unless you’re 100 pounds soaking wet, right?

WRONG!!

Before I start to dissect the word diet…and incorporate it with my life on the run (literally), I think I need to get one thing across about being gluten-free.

I did not choose to go gluten-free because it’s one of the latest fad diets out there.  For an entire year I suffered, silently, from a diet that was literally killing me.  I had turned 30 and life was good.  I had become a vegetarian a year before, feeling good about my food choices…and then something happened.  The food I loved no longer loved me back.  I would eat a meal, and get struck with intense pain in my stomach and side.  I’d feel sick.  My body felt weak and tired all the time.  There were nights I would sit down to watch something and literally fall asleep on the couch.  I had no energy.  I had no idea what was going on.  And, with all of that going on, I was dropping weight drastically…for no reason that I could fathom.  I was still eating like I normally was.  I just never felt good after doing so.  Confused…and, yes…scared…I headed in to see my doctor.  Numerous tests were run with results being inconclusive.  Then…my best friend growing up, Heather, told me to talk to my doctor about the possibility of gluten being an issue.  After the unfathomable money that I poured into hospital tests and blood tests and scans that came back with no answers, this seemed simple enough.

Heather hit the nail on the head.  My body was not absorbing nutrients properly.  I was a Celiac and didn’t even know it.  My body was trying to tell me something…and I couldn’t figure out what it was.  I was just desperately trying to put weight back in, and inadvertently, doing further damage to my system.  The gluten-free diet is not a way for me to quickly shed some pounds.  I have to be gluten-free.  Trust me…I wouldn’t choose to eat like this if I didn’t absolutely have to.  Even a slight spec of gluten in my food can cause a horrible reaction.  And that’s not something I am okay with.  So, when I say I am gluten-free…it is a medical diagnosis…not me leaping onto the bandwagon of the latest diet craze.

But…let’s talk diet crazes…

Women literally spend hundreds of dollars on the latest diet craze to hit the bookshelves, internet, and talk show circuit.  From Atkins to South Beach to Weight Watchers to Jenny Craig to Paleo and everything in between.  Every diet is created to sell you something or on the idea of something.  But, let me also emphasize this…especially to the ladies who are reading this blog…

YOU ARE BEAUTIFUL!

I know that sometimes it’s hard to look past that reflection in the mirror, but, we are better than what society deems as perfect.  We are perfection.  Every one of us.  We are perfect because we are so different.  We are perfect with our flaws and our scars.  And we don’t need to and shouldn’t punish ourselves for not living up to an unrealistic standard that is pushed on us by the world around us.  Love your flaws.  Love your body, even if it isn’t perfect.  Nothing is perfect…get used to imperfection.

I had a lot of hurtful things said to me when I was dropping weight and couldn’t figure out why.  I did not like being called a skeleton.  I didn’t like the whispers behind my back or the all-out hurtful things that were being said about me.  The smallest derogative comment about being just “skin and bones” would send me into a breakdown of crippling tears.  I couldn’t explain the situation…because I didn’t even know what to make of it.  All I knew was people would say very hurtful things about my body…and it would get back to me.  I’d put on the brave face in public, but if I could find a bathroom, or the safe haven of my car, I’d let the tears flow.  Weight problems work both ways…and the overweight aren’t the only ones who get chided for looking a certain way.

With that in mind, let me turn to one of my least favorite words in the English language…and beyond: DIET.

Why do I have such disdain for this word?  Because it honestly makes people crazy!!

The difference...
The difference…

I’ve witnessed it.  I see it almost every day with the women in my office.  They fuss over points, and what they eat and if they eat this then they can’t have this…and OH MY GOD…I put on ONE POUND!!  Diet’s bring out the worst in people, rather than the best.  I’ve seen some of the nicest people fall into the diet trap…and they change…and not for the better.  Sure, at first the weight drops off…but then what?  The foods they were restricting begin to be consumed again…and the weight comes back.  And then the diet happens again.  Yo-yo dieting is not healthy.  Not for your body, your mind, or your soul.  Trust me.  We’ve all been there.  Even me.

As I am training for my first marathon, I enlisted the help of a sports nutritionist.  After getting the okay from my doctor to proceed with training, I wanted to be sure that I was doing everything…and I mean…EVERYTHING right to get myself from that start line to 26.2 miles down the road where the finish line waited.  I wanted to make sure I was not only working out right, but I wanted to make certain that I was feeding my body right, treating it right, giving it proper nutrition and proper fuel to function.  I wanted my body to come out of my marathon in the best shape possible.  And I wanted to do it the healthy, correct way.  Which is why I sought the help of a professional.

And already I have learned so much about food.  I already thought I knew a lot…but she has been a huge help to me and has definitely changed the way I view food.  Food is not the enemy.  Say it with me…

FOOD IS NOT THE ENEMY!

Now…stop treating it as such.  Food, to any athlete, is fuel.  It’s what gives our body calories…and those calories give us energy…which we burn…and then we need to refuel.  The problem with such restrictive diets is that, so often, we (I’m included) stay so focused on the number on the scale.  My nutritionist offered me this advice…

DO NOT WEIGH YOURSELF EVERY DAY…AND THROW AWAY THE SCALE!

We are more than numbers.  We are so much more.  And as you train for a long distance event, such as a half marathon or a marathon, your focus needs to switch from your weight…to how you are treating your body.  And this attitude should carry over into every day…whether you are in training or not.

Ever wonder why fad diets don’t work?  It’s all in the math.  If you usually eat proteins, fats, and carbohydrates (as you should) and you remove one of those food groups from your eating plan, you’ll lose weight…but only while you’re on the plan.  The moment you reintroduce those foods you  haven’t been eating…BAM…you gain weight and sometimes it’s more than you lost in the first place.  Yo-yo dieting and fad diets only serve to tax the body because it sends it into “starvation” mode.  The metabolism goes into hibernation, preparing for scant food supplies.  Food is necessary for energy…so this is definitely not what the aspiring athletes should be aiming for.  The body is like a computer and it prefers to burn energy from carbohydrates rather than fat, since carbs are more readily utilized.  Nourishment is key…and to do that you need to keep your body maintained with high-quality food, especially lean protein and complex carbohydrates, otherwise you end up depleting your muscle tissue and your energy in the process.

This was the first thing I learned from my nutritionist.  I used to go out running for miles without putting anything…anything in my stomach.  Mistake number one.  Because I was running, literally, on empty.  My body had no fuel…so instead of burning the calories from having something in my stomach, instead it was leaching off my muscles, which is draining.  She recommended I eat something before heading out…and drink 16 ounces of water.  I run in the eearly morning hours, so this seemed daunting at first.  But, I grabbed a handful of gluten-free trail mix or cereal when I get up…grab my water bottle I fill the night before, and as I dress, I make sure I get food and water into my system.  I pack a fuel belt with GU or Sports Beans, per her recommendation, as well as put Gatorade in one water bottle and water in the other. Every 3-4 miles, I am to fuel.  I am to make sure I hydrate while I run.  Despite wearing a fuel belt, I rarely ever touched the water I was hauling with me.  That’s changed.

And in the month I have been doing this…guess what?  I’ve become a stronger, better, faster runner.  I’m finally getting the hang of treating my body with the respect of an athlete.  Food…is fuel.  So, after going over that, I learned more about glycogen…which is the carbohydrates that are stored in the muscles and liver…and when they are not fueled or topped off during long workouts and runs, they become depleted.  The result…hitting the wall.  I needed to balance some nutrition out…making sure my carbohydrate to protein ratio was around 2:1 or 3:1.  And she (as a gluten-free, vegan, distance runner) even gave me fantastic sources of vegetarian protein and recommended a few recipes and snack ideas.

I have grown into a lean…mean…running machine.  And since figuring out what was wrong with my body 2 years ago…and moving forward to properly hydrating, fueling, and recovering after running and workout sessions, my body has only become better, stronger, and more efficient.

Yes…I am petite…but I come from a family of petite women.  Judging me based on what you perceive to be “the norm” is hurtful and harmful.  Calling me a “skeleton with skin” or other such hurtful words is not helping me any.  And when you have no idea what I’ve been through or am dealing with, it is unfair to even make the assumption that I am not taking care of myself.  Thank you for your concern…but I am taking care of me.  It’s been a long road.  It still is a long road.  And I’m not 100% happy with my body.  My self-image is not good.  And every time someone says something about me that is that hurtful…it only sets me back.

WORDS HURT!  And you can’t take them back.  You can apologize…but it doesn’t erase what was said.  That’s the horrible truth.

Athletes…both men and women…treat your body with respect, treat it well, and fuel it right…and the results will be far more than you could even imagine on any sort of diet.  Trust me.

HEART

Dean Karnazes Quote
Quote from Dean Karnazes

A common misconception that runners hear all the time is that we are destroying our bodies.  The constant pounding on the pavement is wearing down our joints, we’re destroying our bodies, and that so-and-so died from running a marathon.

Do people die after long distance races.  Yes.  Was it the race that killed them?  Nope.  It’s normally a pre-existing condition that perhaps they didn’t even know about.

Runners are not only the nicest people I have come into contact with, they are also some of the healthiest.  But, it is inevitable, we all get hurt at some point.  But this is no different than any other sport?  So, why do runners take such a hit when it comes to injuries?

I wish I knew.

I’ve been injured twice.  The first injury came when I boosted my race mileage from a 5K to a 5 Miler.  My foot suffered a stress fracture and I developed runners knee from trying to land differently and alter my gait.  This was back in 2011 when I first started running.  I recovered, but it took a couple of months to heal.  With the permission of my orthopedic doctor, I was still allowed to run in the Chicago Half Marathon (my first half marathon) on September 11, 2011, because he knew I’d do it anyway…but also because he was giving me exercises to do to get my leg back into working order.  It worked.  I had to tape my knee up…but I ran my first half marathon without ever having run over 5 miles on the road.  I was determined…and even though I was unprepared, nothing felt as good as crossing that finish line and meeting up with my friends Heather and Cathy at the end of it.  AMAZING.  I couldn’t wait to do it again.

My second injury happened because I was running injured.  I was at a 4 mile race almost a year ago.  And after hobbling through to the finish line, I ended up stepping off a curb and tearing my plantar fascia.  This was extremely painful.  I couldn’t even walk.  I had my first DNS (Did Not Start) on two races.  I was on crutches for 2 weeks.  And then…I got in to see my doctor who got me in to see a podiatrist…and the situation improved.  I was in the midst of training for the Indianapolis Women’s Half Marathon…and I told my podiatrist this exact thing.  And he told me as long as I took it easy…I could still run it.  He taught me the Low Dye tape job, and that took me off my crutches.  And soon, I was out running very slow 2 mile runs…easing into more mileage as he allowed…until I made it to half marathon weekend.  That race was a hot mess.  With 90% humidity, it was red flagged from the start…but I made it through better than expected…and that was that.

You see…the heart of a runner is nothing to mess with.  Runners are very passionate about their sport.  And you can tell when someone truly loves running simply by the way they talk about it…or the way they interact with others who share that same passion.  I have been welcomed into so many running groups.  I feel so blessed to have these people in my life.  It means I don’t ever have to run alone.  I can talk about anything and everything to these people because…they get it.  They know.  They understand.  Because they have the heart of a runner too.

Look at what happened at the Boston Marathon.  I wasn’t even there.  I knew people who were.  They were all safe.  But the impact of that event affected me so deeply.  I found myself depressed.  I’d run through my thoughts and fears and the “what-if” scenarios every time I hit the pavement.  I’d just run it out…for those who couldn’t.  I donated money to the One Fund…more than I can even count anymore.  That attack just tore my legs out from under me…it affected me on such a deep and emotional level.  And that’s what it means to have the heart of a runner.

And when someone indicates that this passion you have is destroying you…it’s not only insulting…it’s inaccurate.  And, dammit, it hurts like hell to be told all the time that running is bad.  Running is not bad.  Running is my freedom.  Running is my “me-time.”  Running has brought so many amazing people into my life.  Running has taken me places I never dreamed.  Running has helped me improve myself continuously, push a little harder, and to just remember to have fun.  Running is fun.  And, hopefully, I’ll keep chasing down my dreams.

My body has never been stronger…my heart has never been prouder.  I am a runner.  And I’m not going to stop.

SPIRIT

Runners train tirelessly and sometimes endlessly for one thing…and that’s to meet a goal.  They may not reach it the first time, but they keep trying.  If they fall down, they pick themselves up.  If they fail, they try again.  When others crumble before the finish line, they turn around, help that person up, and carry them across.  This is the spirit of running.

And, let me tell you, I have spirit.  Yes…I let the careless and thoughtless words of someone hurt me and tear me down today.  But I’ve had countless people pick me up, lift me up, and guide me back onto the path I am taking.

Knock me down…I’ll get back up.  I’m not perfect.  But I don’t have to be.

What I am is a human being…with feelings and emotions and expectations.  And, unfortunately…I do have self-image issues.  And I do lack confidence at time.  And yes…sometimes I even doubt my abilities.  Sometimes I hear that voice in my head telling me I can’t…and I silence it, push a little harder, and prove to myself that I CAN.  Life isn’t easy.  And it does have it’s bumps and roadblocks.  But…if you have a strong spirit…you can accomplish great things.

Osho Quote
Quote from Osho

I know that I am doing everything right when it comes to my training and my body.  I have gotten a physical check-up and an okay to start marathon training from my doctor.  I am consulting with a sports nutritionist.  I am following all the guidelines she laid out.  I’m discovering how important it is to fuel, hydrate, and…REST.  Rest is essential to the body and although I hate rest days…I respect them…I take them…and I come back stronger thanks to them.  If that’s not spirit…I don’t know what is.

You want to see what the human spirit is capable of…then go watch a marathon.  Be inspired.

Me…I think the events of this morning have only gone to make me more determined to do great things and to prove to myself and all naysayers just what I am capable of.  I am going to focus on the positive and prove that I am a bigger and better person.  I will take the high road.  That’s not to say I still don’t get upset and cry when I think of what was said to me…I will allow myself that.  But I won’t let them take away what means so much to me.  Never.

As someone in a running group said to me this morning…sometimes it is best to take a moment and reflect on all the amazing things your body has done- the finish lines crossed and the ones yet to cross- then take a moment to look in the mirror and yell yourself you are a beautiful work in progress.

I AM A BEAUTIFUL WORK IN PROGRESS!

And so are all of you!


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Marathon Training Week #3 – Going the extra mile…or 2.5…

Marathon Training Week #3
Marathon Training Week #3

It was a rather trying week this past week.  I went in for my procedure for my skin cancer and came out of that feeling good, but drained.  I was given the okay by the doctor to start running again the day after I went in for it, so that was at least uplifting.  I don’t like being down for the count and I wasn’t going to let anything slow me down.  Not even a little pain in my head.

That being said, the procedure went well, and despite the weather’s best efforts, I was able to modify my training program to fit in between storms, life, and just an overall hectic schedule.  And, my favorite moment of the week was my Saturday run, which I did with my group in Louisville.  A good friend of mine, Matthew, ran with me for the entire way.  We are both pretty directionally challenged, and we took what we call the “scenic route” on our run to the pedestrian bridge in Louisville.  My long run turned into an even longer run…taking me above and beyond the furthest distance I have ever run in my entire 2 year running career.  SO proud of myself.   It was accidental, but I was still feeling good at the end of it.  Just really hungry…but that was easily remedied.

Week three in the books…still going strong.

Sunday is my easy run or rest day.  As I knew I was having my skin cancer procedure on Wednesday, the day of my 7 mile run with negative splits, I opted to do this on Sunday, where I didn’t have to add any stress to an already stressful day on Wednesday.  It was a very humid morning, despite setting out just as the sun was coming out.  I made sure I hydrated and fueled and what happened was I totally nailed my negative splits.  Just the confidence boost I needed at the beginning of a draining and tiring week.

Monday, as always, takes me back to running in the wee hours of the morning when it is still dark.  Despite the sun not being up at that point, it is always muggy and humid these days.  So, I always have my water with me, even on shorter runs.  This Monday was six miles easy, which I did.  Oddest thing though…when I finished up the two miles I did on the street, a runner wearing no reflective gear came tearing out of the 4-H Fairgrounds and heading up ahead of where I run to turn around and head back.  Not sure what to make of it, and being a little bit paranoid about that sort of stuff happening, I unhooked my pepper spray from my fuel belt and held onto it as I made my way up to my turn around point.  He had stopped at the sidewalk and I turned around faster than usual.  I thought he was behind me…but when I turned into my apartment complex and ducked around the parking lot to pause my Garmin and wait it out…nothing came of it.  Thank goodness.  Call me paranoid, but I just wanted to make sure I was taking every precaution to keep safe out there in the dark.  I finished up my remaining 2 miles and headed inside to get clean, make breakfast, and get ready for the day.  Monday also means that it’s fun run day, so I went that evening out to my running store and hit the hills of Cherokee Park with no time goal in mind.  Just having a fun run, as is the entire point.  As it was my second run of the day, I made sure I slowed it down and took it easy on the hills, as much as I wanted to push up them.  No time for injuries while training for something as important as a marathon.  My Monday daily double ended with me, my roommate, and two of my good friends from the running group going out for frozen yogurt to cool down after a warm afternoon run.

Tuesday is the usual cross training day.  This week I was scheduled for 40-50 minutes of cross training.  No problem.  I hit up the gym and did 45 minutes on the Arc Trainer on the Pike’s Peak setting.  Training for the hills I’m encountering in my upcoming 15K in Upstate New York.  I had it set for Level 5 and totally rocked it out.  I was so pleased when that cardio session came to an end.  I was still feeling good.  Then it was on to 10 minutes on the stationary bike.  I absolutely HATE the stationary bike.  HATE.  I hate it more than I hate the treadmill.  Seriously.  But I rocked it out, then went down to the weight room for a little bit and got in a bit of strength training as well.

Wednesday normally would be my speed work and pacing day…but not this time.  As I stated, I did my speed work on Sunday and it was a good thing too.  I woke up to thunderstorms.  Lightning, wind, rain, the works.  I got up and got dressed to go out to run and as I was opening the door, lightning flashed and reality came back to me.  Running in rain is fine.  Running in lightning…not so fine.  Not safe.  So, I took off my gear, kept on my workout clothes, and headed to the gym.  I had my skin cancer procedure this morning at 7 a.m., so I didn’t have long to get my run done.  I managed 5 minutes on the treadmill at the gym, hating every single moment of it.  Finished it up, made it home in enough time to eat breakfast and then get to my dermatologist’s office for my appointment.  It was not a good morning.  But the procedure went fine and that’s the important part.

Thursday called for another easy run.  This one was supposed to be for 5 miles.  Easy pace.  I ended up going for 7 miles.  I think, for me, it was my way of taking back my body from the skin cancer.  It was me showing that I run my body, nothing else does.  It was liberating.  And it was just what I needed that morning.  I even ran it with negative splits, without even trying or needing to focus on pace or anything.  I was out there because I could be and it really just made all the difference.  Afterwards, I hit up the gym for another cardio and strength training session.  I had a great workout there, hitting up the elliptical and then the Cardio Wave machine.  Later that night, it was the second BlueMile Brew Mile, so I went out for that and rocked out a mile for charity.  No free beer for me.  This girl wanted water.  I got to hang out two of my favorite running peeps who turned out for the mile run as well.  Just an overall good day…feeling strong.  During the mile run, I also tried on some Saucony Kinvara 4 shoes.  They were very light.  Not sure if I liked them or not, but I could totally tell the 3 ounce difference between those and my Nike’s.  Hmmm…

Friday…the rest day.  Also known as the day that drives me crazy.  I hate not being able to even clock a few miles.  As I said before, I get antsy and fidgety.  But, I do continue to remind myself that these days are built into training plans for a reason.  The body needs to heal itself from the hard, strenuous activity that I inflict on it during the week.  In doing so, my body also gets stronger.  Stronger means…I get faster.  I’m fitter.  I’m doing it.  So, I went on a walk at lunch, kept it easy, just getting out and being active.  And that was that.  I was ready for my long run on Saturday now.

Saturday was my Long Slow Distance (LSD) pace long run for a scheduled 13 miles, per my marathon training.  I met up with my group of runners, and there were some faces I hadn’t seen yet.  So that was good.  I promised them as we were planning out when to meet that I would bring goodies.  I did.  Gluten-free zucchini muffins, which I baked the night before using fresh zucchini from my CSA bin.  Loving it.  Anyway, the route was planned and we headed out at 6:30 a.m. to get the run in before the heat of the day.  I ran all of this run with Matthew, who is a super-speedy, super great runner, and one that I met (and ran with) during the Mile 2 Mile run I did back in December.  We talked the entire time, detoured through U of L’s campus when he and I failed to notice the Sidewalk Closed signs, got lost on our way to the pedestrian bridge, found the pedestrian bridge.  Ran to the end.  Hung out there, ran back across, spotted more of our group, so we turned around and ran back across the bridge.  Then, headed back with two other runners, Harry and John, who were showing us a new route.  Another sidewalk closure was ahead, but we hopped into the grass.  I tripped on a piece of concrete, but caught myself.  Matthew kept asking me if I was okay and if I had twisted an ankle…but I was fine.  Didn’t slow me down any.  We continued on down the waterfront to an area I had never been through, then we hit up a trail I ran part of one Monday with my fun run group.  I powered through that trail and waited for everyone at the end of it.  Harry sent Matthew and I on after we stood around for a moment.  He was going to make it back with John.  Matthew and I struck out to get back to the store.  I was leading and missed the turn, so we turned off somewhere else, went up a hill, and hoped we’d end up where we needed to be.  We just kept going straight until he noticed that we were near where he used to live while he was in college.  YAY!  We now knew where we were.  We ran through the neighborhood and finally ended up on Bardstown Road.  The humidity was really starting to suck, so we decided to hit the afterburners at the end and make an all-out sprint toward the “finish,” at the coffee shop.  We made it.  15.5 miles in the books.  It was the furthest distance I have run to date.  And I was on cloud nine because I felt good.  I felt great.  That’s how I want to feel at that point, honestly.  I think running with people can really just make all the difference.  Anyway…strong finish in the humidity.  I went to meet up with Cathy and went out for breakfast because, despite fueling along the way, I was starving and actually ready for food.

Not a bad week for my training.  This week tapers back the miles a bit, which is fine.  It’s also a holiday weekend, so that actually works out really well.  I’ll be out of town and intend to meet up with a group of people so I can get my scheduled Saturday long run in.  I just need to get the details on where to meet everyone.  I’ll be sure to do that very soon.

So, despite having gone extra miles 2 days in a row…this week really made me feel strong and good as a runner.  I feel my running is improving.  And next week I am definitely getting back into my cardio circuits and my yoga.  I slacked this past week on them due to my procedure, but no excuses this coming week.  None.

Getting stronger…getting better…

And I’m healing up perfectly too.  Loving it still!


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The sun will come out tomorrow…

Skin Cancer Awareness
Skin Cancer Awareness

Tomorrow.

It all happens tomorrow.  Bright and early.

7:00 a.m. at my dermatologist’s office.

I will get the basal cell carcinoma removed.  Hopefully for good.  Once they are sure they have it all, they will schedule me for a follow up appointment in a few months.  I’m nervous…I’m stressed…but a part of me just wants this to be done with.

They are also going to look to make sure they don’t see any other spots.  Here’s hoping I walk out of there free and clear of skin cancer.

Tomorrow.

Good thoughts are appreciated.  Ice cream too.  Ice cream is always appreciated.

And once again, I offer this friendly reminder to all my friends who spend a lot of time outdoors.  Wear sunscreen.  Wear a hat.  Cover up.  A little bit of prevention takes a whole lot of worry out of life.  And a life with less worries and less stress is a much happier one.  Be careful out there in the sun, my friends.

((HUGS))


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Marathon Training Week #2 – From speed work to slowing down…

Chicago Marathon Training Week #2
Chicago Marathon Training Week #2

It’s amazing the lessons you learn through life.  Every day brings a new discovery, a new chance to improve on something, a lesson that needed to be learned, and everything in between.

Last week, I revealed that I was diagnosed with (granted) the most common form of skin cancer.  And while it is “common”…the fact that I had a nurse tell me I had any form of cancer broke my spirit.  It hurt.  It bothered me.  I didn’t let on…but when the reality of it struck…it really threw me off my game.  I no longer felt centered.  I was no longer focused.

What I had to do was strive to regain my equilibrium.  And I worked on doing that, staying positive, and focusing on something that truly made me happy.  My running.  Thank goodness for my training plan because it is keeping me accountable and keeping my mind off of things.

This was my second official week of marathon training and I was already looking forward to some of the scheduled days I had in front of me.

Sunday I went out for an easy run.  It was Father’s Day, so I dedicated 7 miles to my dad.  I called him later to tell him that, and that, ironically, I managed my fastest 7 miles to date without even trying.  And that the last mile of it was spent carrying a bag that had some almonds and an avocado in it, as I stopped by the grocery store while I was out.  Yes…I am that runner.

Monday morning meant I was back to the running in the dark.  I am continuing to fuel and hydrate according to the instructions that my sports nutritionist laid out for me and have been quite successful with that.  I have, however, discovered that I hate my hand-held water bottle.  I carried it with me on the shorter runs and just found it annoying.  But I don’t feel like wearing my fuel belt with water bottles on the shorter distances either.  But I need the hydration in order to follow the plan that she has laid out for me to guarantee my body will function right and properly under race conditions when I get to my marathon.  So…I carry the handheld bottle.  And hate it.  Monday morning was a scheduled 5 miles at an easy pace.  I keep reminding myself that I don’t have to race every run I do, which is a huge problem for me.  So, I often have to remind myself to slow down and take it easy.  It really is important.  So, I did the scheduled miles…then later that evening did an even easier run through the hills of Cherokee Park with my Monday fun run group.  It was good.  And I had a great conversation about my marathon from someone who has run it 6 times as well as other marathons I might want to look at in the future.  It was a good Monday.

Tuesday was the scheduled cross training day.  I’m so not used to waking up without going running, so this day usually throws me off.  I did 45 minutes on the Arc Trainer with hill intervals and on Level 5 and really rocked it out.  I was proud of myself.  Then I hit up the Cardio Wave machine for 10 minutes, which is like an elliptical machine, except that your feet move from side-to-side and instead of moving forward and back.  It is a welcome change for the legs.  While it is only 10 minutes, I worked it hard, upping my resistance and speed every minute.  It really works up a sweat.

Wednesday is the speed work and pacing day.  And this week was fartlek week.  Five miles worth.  Now, I attempted fartleks once before…but didn’t properly warm up and ended up with a nagging pain in my ankle/calf muscle for about 2 weeks.  This time, I used my first mile as a warm up and ran the fartleks the remaining 4 miles.  For those of you not familiar with the term, fartleks are where you alternate irregular fast and slow intervals, either by time or by markers on the course you choose to run.  As I run in the early morning when it is dark out, I couldn’t really keep track on my watch, so I chose different places to speed up and run through and then other places to ease back into an easy pace.  I ended up breaking a 5 mile PR by an entire minute.  Maybe there is something to this speed play stuff.  I had a great and fun run that morning.  It was nice to change things up.

Thursday rolled around and that was another easy run day.  This time it called for 6 miles.  So, I went out and logged those, once again reminding myself that I don’t need to race on these runs.  I took it easy, and ran at a decent pace for me…and finished strong.  I’m trying to work on that finishing kick…but I still usually don’t have the ooomph at the end of a run, no matter the distance, to really kick it into high gear.  I’m hoping my speed work days will help with that in the end.  After that, I hit up the gym for some cardio and strength training.  I felt strong that morning.  It was a good feeling.

Friday…the day of rest.  I dread Friday for this reason.  It is not easy for me to take a day off of running.  I get antsy and fidgety.  But, rest days are important for the muslces, the body, and the soul.  Honestly, it gives the body a chance to repair itself.  These days are vital when in training because these days help the muscles build up strength.  I know that sounds weird, but with each workout you fatigue your muscles and giving them a day off means they repair themselves and grow stronger.  And I definitely want to be a stronger runner.  So, once again, I respected the rest day and kept it holy.  I did opt for an easy walk at the gym on my lunch hour.  Nothing strenuous.

Saturday is the day of the long run at the Long Slow Distance (LSD) pace.  I am so lucky to have fallen in with a group of runners who have taken me in and are able to take me on new routes and new runs on these longer running days.  I was really getting tired of looping my neighborhood.  BORING!  I met up with a great group of people on Saturday morning and we logged my 11 mile training run in 1:36:10.  I was talking with one of the runners, someone who has just logged his 32nd marathon in his life, and he was telling me the importance of these runs being taken at a slower, easier pace.  It does help build up strength and speed in the end.  Just like rest days.  There will be those days where my training calls for Marathon Pace…but on these LSD days…I try to honor that longer slower distance.  I was so happy to have the company and the conversation on the long run.  It made the time fly by and the effort feel effortless.  Loving it.  I finished strong too.  Already looking forward to doing it again next weekend.

So, overall, not a bad training week at all.  I already see in the next few weeks, due to events and appointments, where I will need to tweak my training schedule, but I’m so happy with how this week went.  I am definitely focusing more on feel and my body.  I used to put so much emphasis on time, and a part of me still does, but through the training and through learning from other seasoned runners, I am discovering that the pace will find you at the race itself…you train right, and you’ll be ready to run one of the best races of your life.  Train too hard…and you get burnt out or injured.  And that is the last thing I want to have happen.  So, training smart and keeping my mileage and my pace in proper check.

Loving every run.  So that means I must be doing something right.

I am not sure if or how my procedure will affect my program, but I will find out on Wednesday when I go in.  The most important thing right now is to remain positive and do what is right for me and my body.  And right now…it’s getting rid of the basal cell carcinoma, healing, and having that weight lifted off my shoulders.  I’m going to keep on smiling.


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The C-Word…

Wear Sunscreen!
Wear Sunscreen!

If I may have your attention for a moment for this sobering…serious…and rather important blog.  Please.  I’ll only take up a moment of your time.  And I will start by butchering the first part of a famous advice dispensed by Mary Schmich, published in 1997 in the Chicago Tribune.  It goes something like this:

Ladies and Gentlemen…Readers of my blog…

Wear sunscreen.  If I could offer you only one tip for the future, sunscreen would be it. The long term benefits of sunscreen have been proved by scientists whereas the rest of my advice has no basis more reliable than my own meandering experience…I will dispense this advice now…

Wait for it…

I have skin cancer.

I was diagnosed with the most common form of skin cancer – Basal cell carcinoma.

Basal cell carcinoma is a slow-growing form of skin cancer.  Skin cancer falls into two categories – nonmelanoma and melanoma.  This particular form is a type of nonmelanoma skin cancer.  It is also the most common form of cancer in the United States.

Basal cell carcinoma starts in the top layer of the skin, normally in an area that is regularly exposed to sunlight or other ultraviolet light.  Mine…appeared on my right temple.  And to be honest…I have had it for a long, long time.

For years now, I have had this pink bump on my right temple, which I can’t even remember when it first appeared, but I have honestly had it for ages.  It looked like a zit.  And that’s what I thought it was.  Every now and again, I’d scratch it and it would open up…then heal.  So it never really went away.  And, for some reason, I never found this to be odd.  Not once did I question it.  Why should I?  I’m 32 years old.  I’m good about wearing hats and putting on sunscreen.

But…that’s the thing.  I wasn’t always good about it. Growing up, I had quite a few bad sunburns…all of which were of my own error…like swimming for six hours in the heat of the day without sunscreen.  Forgetting to reapply sunscreen after toweling off at the pool, lake, or ocean.  Those happened so long ago.  As I got older, I got better about it…because sunburns hurt.

But this form of cancer is very common in people with light-colored or freckled skin (I have both); people with blue, green or gray eyes (I have green), people with blond or red hair (I’m a blond); and people who had many severe sunburns early in life (raises hand).  Among others…but I fit the bill with all of those.

So…what made me decide to get this spot checked out?

An article.  A simple article about skin cancer in a recent issue of Family Circle, a magazine that randomly started showing up in my mailbox.  I almost threw it away, but decided to page through it, in case it had some good recipes inside or something.  I stopped at a few articles, and the one on skin cancer caught my attention.  It described the different types of skin cancer and the ways you can tell if you are at risk or might need to get checked out.  The description of the Basal cell carcinoma sounded just like the spot that was on my right temple.  I decided to be proactive about it and ask about it when I went in to see my doctor that following week to get a physical checkup and an okay to start training for my first marathon.  After getting a clean bill of health and the okay to proceed with training, I asked about the spot.  My doctor said it looked like a cyst, but to be safe she’d get me set up with a local dermatologist and have him look at it.

On June 11th, I went into the dermatologists office for my appointment.  He took one look at it and said it looked like it was a small Basal cell carcinoma, but he’d do a biopsy on it just to be certain.  They numbed me and performed the biopsy right there.  Bandaged me up.  Sent me on my way saying they would have the results in 10 days.

They called me back that Friday and confirmed that the biopsy results came back as a positive for Basal cell carcinoma.  I was assured that this was very treatable and that I would be coming in in two weeks to have a procedure performed that would remove the cancerous cells.  Then, in three months, I’ll come back and they will make sure nothing is has returned.

I think I went into a bit of shock that morning with the news.  It was early, so very few people were at my office.  I held it together, surprisingly.  I didn’t say a word of it to anyone, except my roommate.  And for the rest of the day, I tried not to focus on it, worry about it, or think too much about it.  I got through the day, surprisingly well.

But the weight of it hit me on Saturday morning at my race in Frankfort, Kentucky.  I cried twice before the race even began.  Then I cried again at the finish line.  I used the race as a chance to clear my head…to leave my demons behind and focus on the next step…defeating it.  I wasn’t going to let cancer run this body.  Only I run this body.  It was an emotionally draining time in Frankfort, but I managed to keep it together after those three breakdowns.

So…when I say…wear sunscreen…please take my advice.

I religiously wear sunscreen.  If I am going out for a run, not only am I slapping on sunscreen, but I’m donning a hat with a brim.  I’m wearing sunglasses with UV protection.  I’ve done this from the very start.  But…here I sit…telling my friends, my family, my fellow readers that I…a girl who hides from the sun, who runs early to avoid it, who hasn’t had a bad sunburn since high school…that I have skin cancer.  It hurts.  It stings.  It confuses me because I hide from the sunlight.  I try to take every step to prevent this.  And then…it hits me anyway.

Cancer.

But…the most treatable form.  And that…is the blessing…the silver lining in all of this.

On June 26th, I return to my dermatologist office to get treated for this cancer.  If all goes well, they’ll get it cleaned out and me on the road to recovery in no time.  I’m hoping for that.  It’s not an easy place for me right now.  I’m scared…which I hate…because no one likes to hear the word “cancer” when it comes to their body.  This diagnosis comes with demons that I am now trying to shake off, leave behind, and never have darken my doorstep again.  I am lucky to have people who are supporting me with good thoughts, prayers, and a whole lot of understanding.

My dearest family, friends, and readers…please…wear sunscreen.  Don’t just stop at sunscreen.  If you are going to be out in the sun, prevention has to go further than that.  Even if you don’t intend to be outside for a long time, put that sunscreen on.  Even if it is overcast…put that sunscreen on.  Make sure you apply a good amount to all exposed areas, including your ears.  Do NOT miss your temples near your hairline.  Make sure your sunscreen blocks both UVA and UVB light.  Make sure it is waterproof…all you runners, swimmers, walkers and hot-weather haters.  Apply the sunscreen 30 minutes before you go outside and make sure you reapply.  Do this even in the winter time.  The dangers of UVA and UVB lights do not disappear when cold weather creeps in.  Wear hats to keep the top of your head and your face protected from sunlight.  Cover up.  Most running clothes do come with some sun protection, but in those hot summer months, sometimes putting on an extra layer of clothing doesn’t sound good.  I run in my sports bra…so I make sure I slather on sunscreen.

What it comes down to is…you can be so careful about sun exposure…and still wind up in a situation from me.  I’m asking you to take this experience…this advice…and make sure that this doesn’t happen to you as well.  If you are out in the sun a lot…if you have spots on your skin that are of some concern…go to a dermatologist.  Do not put it off for years like I did.  I didn’t know…but I’m hoping my story will help you become more aware…maybe take actions of your own to prevent this from happening to you.

What you do with any of this advice is up to you.  Keep it in the back of your mind.  Start to apply it to your own life.  You can do whatever you wish…but as the speech says at the very end…

“…trust me on the sunscreen.”


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Capital City Stampede 10K – Frankfort, KY (June 15, 2013)

Me crossing the finish line of the Capital City Stampede 10K - Frankfort, Kentucky
Me crossing the finish line of the Capital City Stampede 10K – Frankfort, Kentucky

Race: Capital City Stampede 10K

Place: Frankfort, Kentucky

Date: June 15, 2013

Time: 45:31

Welcome to the third and final race of the Frankfort Trifecta Run/Walk Series for 2013.  And…it’s new.  Yep…new.  Prior to this, the final race was the Activate America 5 Miler.  Well, that changed this year.  Frankfort, Kentucky hasn’t had a 10K race since the 1980s.  And I was just really excited that the miles were expanded.  I love a good 10K race.  It’s a fun, yet still challenging distance to run.

I won’t lie.  During the week prior to this, I wasn’t on a training program, so I was just running some miles in the morning at whatever distance and pace I felt like.  For much of that week, I focused on the 10K distance (6.2 miles…for you non-runners reading this), hoping to turn in a better time than my current PR, which I set at the Rodes City Run in Louisville back in March…while battling bronchitis.  You might remember that blog.

But, I digress.  The fact of the matter was, I was pushing myself as hard as I dared and coming up short each time.  My PR of 47:40 for a 10K distance stood…and my practice runs were frustrating the hell out of me as I tried to best it.  I gave in.  I was running in the early morning while it was dark and humid and flat.  And I just couldn’t best it.  The following week I was adhering to my first week of Chicago Marathon Training, so I was content with the fact that I would just have to go into this race with a clear head and just focus on the run itself.  So, marathon training began, and I was more focused on my pace, my distance, my speed work than the upcoming 10K.  Although I knew it was there.  I flip-flopped two training days to make them fit the schedule better.  The long run of 9 miles I would have clocked on Saturday was moved to Wednesday, and my 6 mile run was bumped to Saturday, as that would be my 10K race day.  It worked.  It fit.  I was pleased.

Fast forward to Saturday morning.  My head was definitely not in the game.  I had a lot going on and my mind was just not focusing on one thing.  I found myself starting something that morning, then moving onto something else without finishing what I had started.  Not just once…but numerous times.  I had to go through a mental checklist in my head as I dressed for the race (it was going to be in the 60s that morning, so I thought a running skirt and a singlet would be perfect), got snacks, water and Gatorade together for afterwards.  I had to remember to grab my banana to eat closer to race time so I wouldn’t be starving, since my breakfast would be consumed before 6 a.m. and the race was to start at 8 a.m.  I had to make coffee, and got halfway through that before I started doing something else…then went back to it…then got distracted…then finally got the pot brewing…and it finished up just as my roommate was getting up for breakfast.  Which, doesn’t work, as she can’t drink hot coffee but doesn’t like cold coffee.  So, really, ideally, her coffee needs to be sitting out for a good 15-20 minutes in order for it to be perfect for her.  I failed to do that on race morning, which is not the morning to screw that up.  I finished packing my change of clothes and regular shoes, downed my breakfast, and then we hit the road.

For some reason, we underestimated the time it would take to get to Frankfort from our apartment.  Which…is weird as we have made this drive so many times we could probably do it in our sleep.  I had one request, and that was to stop off at the Kroger in Frankfort so that I could use the bathroom before we got to the race.  We pulled into that Kroger at 7:15 a.m.  I already should have been eating my banana at this point, but I hadn’t even touched it yet.  Cathy dropped me off and I hurried inside to use a flushing toilet (I am a princess!), then hustled back out to the car to climb in and make our way to the new Capitol building.  I started to finally eat my banana while Cathy took to noshing on one of the protein bars we brought as she drove.  Except, unknown to us at the time, there was a bike race going on and we had to wait for some bikers to clear the way before we could make the turn to head toward the Capitol.  Cathy was aggravated as now we were really behind, and that just stressed me out more than I already was.  So…I started crying.  No help, but it happened.

We finally made the turn and got the car parked.  Cathy grabbed the sign and we headed down to the new Capitol building, where at the bottom of the stairs, volunteers were working Packet Pick-up and on the other side Registration for anyone who waited to sign up or just felt like running or walking that morning.  The 10K race also had an offered 2 mile walk.

I went to get my packet.  That was easy and stress-free.  Thank goodness.  Moving up the steps, I got my bib pinned on and tucked the rest of the stuff in the bag into Cathy’s clear backpack.  We walked back down the steps and started to move around some to loosen up the limbs.  We had less time to stretch and warmup now that we were running behind, but it didn’t mean it couldn’t get done.  I noticed that Cool Comfort had their tent up and remembered that an announcement was sent out that Cool Comfort would have the Frankfort Trifecta series shirts at the race…so I went to pick mine up.  They handed it over and I tucked that one into Cathy’s backpack as well.

It was then I realized I didn’t have my phone, so we made our way back to the car to retrieve it.  While walking that way, I had my Garmin start looking for satellites because it sometimes takes awhile in Frankfort to locate them.  By the time I retrieved my phone, I had already started crying about being so forgetful that day and then managed to calm myself down some.  I was a complete mess that morning.

Doing my best to get my head where it needed to be, I began doing some of my usual stretches.  I needed to let my demons go and focus on something I was passionate about.  Something that always made me feel free.  No matter what happened out on that course, I was just going to go out for a run.  I was coming into this race as the third female overall in the open category for the entire racing series.  While that did put a little bit of pressure on me, at that point, I was even thinking about that.  As I said…my mind was elsewhere, and I was just going to have fun.  That’s why I run anyway.  If I set out to PR and run hard at every race, I would burn myself out.  I get up every morning and I participate in races because I love to run.  Not because I feel I need to…or because I want to lose weight…but because I want to.  And I think that separates me from a lot of my peers in the running community at times.

The start time was getting close, so Cathy gave me a hug and told me to have fun.  I gave her a nod, took a breath, and went to stand with the runners who were beginning to line up with the pace signs.  I stood between the 6 minute mile and the 8 minute mile as I normally do.  As I was standing there, Linda Word, the woman who was behind me at the Pro.Active For Life 5K, came over to talk with me.  We joked about all of the speed demons who were up at the front of the start.  It was just the conversation I needed to get my head where I needed to be.  So, thank you, Linda.  You helped without even knowing it.  She said she was going to slide back further in the pace groups and I noticed that we were being shuffled forward.  I inched up slowly…and could hear very, very muffled announcements going on.  Then I heard the starting gun guy say something about being ready.  And without any sort of notice, the starting horn went off and we runners were caught unaware and unprepared for the most part.  Suddenly, I was running.

Linda was just ahead of me as we came down the hill from the Capitol building.  I ran next to her for a moment and heard her say that she forgot to start her music.  It didn’t seem to hurt her any though.  I love running with people like Linda…because as we were making our turns and our run through the streets, she took a moment to thank the police officers who were out there diverting traffic and keeping us safe on the course.  These volunteers should be thanked and I know I do it every now and again, but I should be more conscious of it.  It’s a great reminder to take a moment and thank those who help make these races possible.  Linda did it every chance she had.  And that…is awesome.

As this was a new race distance for Frankfort…this was also a relatively new race course.  There were parts of it that were definitely familiar, but much of it was different.  I made it through the first mile and reminded myself to slow the pace down just a little…without sacrificing too much, because I still had a long way to go…and I know that Frankfort has these long, slow hills.  I also knew that there was one massive hill at the very end of the race, and I hoped to be able to get up that without being slowed down too much.

At around Mile 2.5, the runners were able to run past the Capitol building again.  This was very fun because this meant the spectators were down there cheering you on.  I saw Cathy holding my sign and heard her screaming at me, “GO TWIN!  YOU’RE KILLING IT!  GO MY SON!”  The last line there is something we joke about thanks to Jamie Oliver.  Chef jokes, for the win!  I breezed past, laughing now and turned onto the route that we used for the 5 mile run that this race previously did.  Nice.  So, with that uplifting cheering, I headed onto the long stretch of road that would eventually take us to the turn around point.  We now were encountering walkers out on the 2 mile walk, which was good because a lot of them would send out words of encouragement as we ran by.  And the race volunteers at the mile markers…they were awesome as well.

I hit Mile 3 at what I felt was a good pace, making some strides to pass a few people as I went along.  I was feeling really good here.  My pace felt nice, challenging, but not too hard.  I still had half the distance to cover and I wanted to really finish strong.  As I was making it down to the 4 mile mark, which was about where we would turn around and head back, I saw the race leader run past, followed by quite a few other runners.  Not too far behind them was the first female, and to my surprise, it wasn’t Kendall Hayes, the 11 year-old wonder runner who bests every female in these races in Frankfort.  It was someone else.  Kendall was a bit further back.  But as I made the turn, I realized that I was currently standing in the third place overall female position for the 10K race.  Now with just 2.2 miles remaining.

Me about to start up the steady, steep incline to go around the Capitol and finish the Capital City Stampede 10K - Frankfort, Kentucky
Me about to start up the steady, steep incline to go around the Capitol and finish the Capital City Stampede 10K – Frankfort, Kentucky

Where we had to run downhill on the way to the turn around, we now had to run uphill.  I passed up a guy who has been ahead of me for awhile.  He said, “Good job!” as I passed.  It made me smile again.  I had another guy ahead of me, blaring music in his earbuds so loudly that I could hear it.  He and I made it to Mile 5 around the same time.  The volunteer at the station said, “Good job, Karen!” as I went by.  I loved that he personalized that encouragement for me.  I don’t even live in Frankfort and there they were, recognizing me as I ran through their beautiful city.  I did pass the earbud-music-blaring guy on the uphill, determined that I was going to attack these hills.  I made it up that one feeling strong and was directed to run down to the woman in the red shirt before we were now sent up the steepest climb in the race.  Yes.  At around mile 5.5.  I kid you not.  EVIL!

Cathy was standing near the point where we really started to hit the incline.  She saw me coming and was shouting again, “GO TWIN!!  YOU’RE KILLING IT!  IT’S JUST A HILL…GET OVER IT!”  It once again made me laugh and I picked up the pace to really attack that hill.  The first small incline I managed.  But that second one…that one slowed me down.  It hit back.  And it hit hard.  My legs were tired…and they really just didn’t want to work that hard.  But, I pressed on.  The hill might have slowed me down, but it wasn’t going to best me.  Not that day.

When I finally managed to reach the crest, I rounded the corner to run behind the Capitol building.  It was a long stretch and I kept thinking that Mile 6 should be beeping in on my Garmin any moment.  But it didn’t.  I ran down to the volunteer who said just to head down the hill and straight on into the finish line.  And as I was running, he said, “You’re a third female.  Good job.  Keep going!”  Keep going.  I had every intention to keep going.

While it was evil to make us climb a mountain (okay…a hill) so near the end of the race, at least that meant the sprint to the finish line was downhill on the other side.  That more than made up for it.  So, as my feet hit the pavement and I hit that final stretch, I put whatever power and energy I had into each rapid footfall and made my way toward that finish line.  I could see the clock ticking and that clock wasn’t as far along in the time as I anticipated.  I could hear Cathy screaming to “GO!”  I could hear Ronald McDonald making donkey noises.  There’s a story there…trust me.  So, with that sort of motivation…it was just pushing myself to sprint into that finish line and finish strong.  I did.  The volunteers there stopped me at the end, and went to tear the tag on my bib off, managing to rip my entire race bib in the process.  I didn’t care.

I turned around and Cathy immediately gave me a hug, telling me how I killed this race.  I turned back into the mess I was at the beginning of the race and just became this blubbering fool.  It was the first time I ever broke down at the end of a race at the finish line.  And at a 10K of all things.  Cathy moved me to the side and told me to go and grab some water.  So, I did that.  And felt better.  We started walking, moving up the hill that runners were climbing to round the Capitol and make their way to the finish.  We shouted some encouragement to them as we walked around.  We paused to get my victory shot in front of a beautiful backdrop of flowers and water…which was awesome.  Then I retrieved my Gatorade from the cooler in her backpack and began my post-race nutrition plan as it has been laid out for me.  It was a rather warm morning, and I needed to rehydrate from running that race.  Hydration is key to recovery and I’m all about bouncing back quickly.

As I sipped on my Gatorade, we decided to make our way back down toward the recovery area.  Runners were still streaming up the hill, so we shouted more words of encouragement to them, letting them know it was all downhill from there.  I don’t know if we helped any.  When we came back to the recovery area, I went to grab a couple of waters because we were going to go settle in on the steps for a little bit and wait for the awards.  While sitting, we had our snack that we packed…Cathy a Luna Bar and for me a thinkThin bar of delicious awesomeness.  We munched and drank some water.  Then I got up and did a few stretches…high kicks…and then settled back down in the shade.  While we were waiting, another runner headed up the steps carrying a pint glass saying that they got it for running in the entire Trifecta.  So, I went down to the table and retrieved mine.  It was a beautiful glass, actually.  After posing with it for a moment, Cathy rolled it up in my race shirt and tucked it into her backpack.

It took about 40 more minutes before results started to get posted at the Packet Pick-Up Tent.  But soon, the papers were being taped down.  I hopped up to go and check on my placement.  And…BAM…confirmed…third female to finish the race.  Awesome!!  I was thrilled.  My chip time didn’t register, however, so my finishing time was based solely on gun time…which sucks because it took me a few seconds to get across that start line.  But this isn’t the first race this has happened on.  They had the sensors pointed one way for walkers, but runners started coming in at the same time and they didn’t have time to flip them the other way for the runners, apparently, so some have chip time…most are just off gun time.  I’d say there is something to fix for next year’s race.  Still, I had a new PR…I was third overall…and I was at least third female in the open women’s category for the entire racing series.  That’s simply amazing.  Afterwards, I found Linda sitting with the Cool Comfort running group.  She introduced me to everyone and they commented on how some of their race bibs got shredded just like mine.  I made a joke about having a Velociraptor jump out on the course at me and they all got a kick out of it.

After a rather long wait…the awards ceremony finally got underway.  Cathy and I moved off the stairs to stand with the other runners who were waiting around.  They did the awards for the Capital City Stampede 10K first.  And they started with the overall men’s winners.  It was the same rogues gallery from the previous races…in the same order, I think.  We had a new female winner at the 10K race…an Erin Harper, who apparently runs trail marathons and ultras too.  Kendall was 2nd.  And I was called for third female overall.  Awesome.  I received this beautiful plaque which is already hanging on the wall.  We all stayed and cheered for the age division winners and were told that the Trifecta awards would be handed out soon.

Me with my awards for finishing Third Overall Women in the Capital City Stampede 10K (plaque) and for finishing the 2013 Trifecta Series as the First Overall Woman in the Open category.
Me with my awards for finishing Third Overall Women in the Capital City Stampede 10K (plaque) and for finishing the 2013 Trifecta Series as the First Overall Woman in the Open category.

Soon took a little longer than expected.  In fact, the tents and booths at the finish area were being broken down by the time the microphone was back in hand and the trophies for the entire Frankfort Trifecta were going to be given out.  They decided to start with the Trifecta Overall Female…and the winner for the women was Kendall Hayes.  That brilliant little 11-year-old girl.  She’s going to go to the Olympics one day…and I’m going to be able to say…”I ran with her!”

However, this put a big surprise on me because they moved on to the Open Women’s Division for the entire Frankfort Trifecta…and first place was…ME!  Yes.  They called my name and I stood their stupidly for a moment because I wasn’t expecting that.  But sure enough…me.  I finally moved to retrieve my beautiful trophy, a rearing horse that has a clock built into it.  Gorgeous.  I was in shock.  I couldn’t believe it.

Afterwards, once all the awards were handed out…Cathy and I went to find the Trifecta 2nd and 3rd women open winners and take pictures.  They were in the group of runners I chatted with before the Stampede awards.  Very nice women, all of them.  Very talented runners too.  And with everything wrapping up…it was time to head back to Louisville.

So…the official results of the Capital City Stampede 10K are that I finished with a new 10K PR of 45:31.  WOOHOO!!  That means I took a full 2 minutes off my previous 10K time.  NICE!  I was 20/287 finishers of the 10K run overall.  And, I was the 3rd female finisher overall for that race.  Awesome.

Moving on to the Frankfort Trifecta series itself…I was the winner of the 2013 Trifecta Women’s Open Division.  Which is…awesome.  They stated my time when I went up for my award…but I don’t remember it.  I’ll post the cumulative time whenever that gets posted on the site.  For now…I am just really proud of myself for pushing myself in this series and accomplishing a lot.  I improved by leaps and bounds from the previous year and am very, very proud of this.

I am already looking forward to taking part in this series once again…next year.  Frankfort is one of my favorite places to run.  It does involve a bit of a drive, but the crowds, the other runners, and the atmosphere always make the journey worth it.

Thank you, Frankfort…for giving me the race I needed on Saturday.  You helped me more than you can even imagine.


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Run For The Berries 5K – Starlight, IN (May 25, 2013)

Me crossing the finish line of the Run For The Berries 5K - Starlight, Indiana
Me crossing the finish line of the Run For The Berries 5K – Starlight, Indiana

Race: Run for the Berries 5K

Place: Starlight, Indiana

Date: May 25, 2013

Time: 22:19

There is nothing more satisfying than diving into a bowl of fresh strawberries after a short little 5K race through the ups and downs and twists and turns of Starlight, Indiana.  I should know.  This is the third time that I have endured this race.

There are certain races I would never miss if possible.  The Run For The Berries 5K is one of them.  I mean…it’s at a local strawberry festival.  The fact that it involves strawberries is enough to get me to return time and time again.  After all…strawberries are one of my favorite foods.  I could eat them by the gallon and not get sick of them.  Strawberries are love.  And running for strawberries is pure bliss.

A lot of things were different this year as compared to last year.  For one thing, it was about 25 degrees cooler this year.  Last year, the race kicked off in 72 degree temperatures.  This year, it was 47 degrees on Saturday morning.  Big difference.  Also, packet pick-up wasn’t ready when I arrived.  In fact, I had actually arrived earlier than normal…but getting to the festival was easy this year.  So, I had more time than usual to kill.  The reason packet pick-up wasn’t ready was that the guy who had all the t-shirts and race bibs had to return home for something, so the volunteers were waiting on him.

In the meantime, I figured then was as good a time as any to settle into a chair in the hall where packet pick-up was happening and go ahead and eat the thinkThin Crunch bar that I packed.  No fun to run while hungry, and I had gotten up early and that meant an early breakfast of just cereal and a cup of coffee prior to leaving for the race.  That would be a full 2 hours before the start of the race, and from experience, I knew I’d be hungry if I didn’t pack something else to nosh on.  I wasn’t sure how the Caramel Chocolate Dipped Crunch Bar from thinkThin would do with my stomach before a run, but it was the only one I had that wasn’t primarily chocolate.  I figured it was the safest choice.

I snacked, and just as I finished it up, the man with the t-shirts and race bibs arrived.  As I mentioned last year, this race uses recycled bibs from previous races.  This year…mine was from the 2010 Fast Freddie Five Mile Foot Feast.  Awesome!  I received my t-shirt (they went back to the tech-shirts this year, thank GOD!) and went to let my roomie pin me up.  Once I was properly pinned, I went to duck into the bathroom before heading outside to at least start to acclimate to the cooler temperatures that moved in during the night.  I’d been running in 60 degree weather in the mornings, and now I was back down to the 40s.  I was bitching about it quite loudly and often.  Just ask Cathy.  I do better in the heat, amazingly enough…even if I do tend to wilt.  Cold weather and I do not get along.  So, I did some of my measly cold weather half-ass stretching for a little while, before deciding to finally get a bit more serious about it.  After all, the week prior to this my ankle had been bothering me and that meant slowing down my runs, taking a couple days off, icing and foam rolling.  Even compression socks weren’t helping.  I had to do what was best for me…and that currently means making sure everything is loose and not hurting.  With my first marathon coming up this fall, I do not have time to be injured and that means…I listen to my body.  That also means…I stretch…whether I want to or not.

While stretching, I had the opportunity to hang out with Matthew and Dawn, who I often see at my races.  I love talking with these two.  They have inspired me in my marathon pursuits, whether they know it or not.  Definitely two of the most awesome people I have met through running in this area.  They are so easy to talk to and make me focus more on enjoying my run than trying to outdo someone or something.  They just are so encouraging and just so much fun to be around.  Ah, I love how my circle of friends has grown since I took up running…and how many great people with different goals and different pursuits I have met along the way.

With race time approaching, it was time to head to the starting line.  This run is not chip timed.  Most of the races put on by this group are not.  I wish they would be though…but I can see how this would definitely be easier to deal with.  Still…there is something I appreciate about chip timing.  Anyway…the starting line for the Run For The Berries 5K is a green spray painted line on the street.  All of the runners sort of clustered as close as they figured they needed to be, while the walkers, as requested, stayed further back in the pack.  We had about 5 minutes to run time.  The final announcements were made…and soon…the horn was sounded…and we were off.

One of the challenges of this race is just how hilly the area is.  I don’t mean gentle rolling hills.  Nope.  Some of these are rather steep.  The rolling hills hit within the first mile.  I remember at the start line, one of the runners just behind me said his buddy told him the first hill that we could see ahead was the worst of it.  I laughed and said just wait until you hit the hill just after Mile 2.  I can say that…because I have cussed that hill out the past two years I have run in this race.  It’s evil.  It’s steep.  It sucks!

But…I’m getting ahead of myself here.

The first mile has its fair share of hills and the like…but nothing too major.  I ran what was comfortable, feeling as though I was actually moving quite slow for a race.  I was still near the front of the group that went out though…so that was fine.  As we rounded a corner and hit the marker for Mile 1, a woman right behind me asked, “Anyone know the pace on that?”  A man running next to me called it back to her.  I hate knowing my pace.  While I wear a watch, I try to not obsess over such numbers because it just stresses me out and I tend to run…poorly.  It’s so much better for me to just run and look at the pace and numbers after I’m done.  It turns out I run better doing that.

From there, it was on to the second mile.  This mile always seems the easiest.  I guess because I know that as I hit Mile 2, I’m hitting Hill Road (yes…that is the actual name of that street), so anything seems easier than that.  Heading into Mile 2, there are a couple of turns onto various streets…and this year the added joy of loose gravel in a turn that had the road pretty torn up.  Thankfully they had a volunteer there to wave us through.  The water stop is at Mile 2…and then…that’s when you see it…

THE HILL!!  I won’t lie…this hill is steep.  And I see a lot of people walk it.  I always have pushed myself to get up that hill, even if it slows me down.  It always does, but I have never walked it.  Never once.  And I wasn’t about to start.  I pushed myself to get up that incline as fast as I could manage, because I was in the last mile and now was the time to push.  Right?  Right!  I could see a few other women runners ahead of me, and I thought I might be able to catch up to them, but after pressing up that hill, my legs were feeling beyond tired.  I gave it my all though.  And as I rounded back onto the main road, I could almost taste that finish line.

It was ahead.  I knew that much.  I thought, for some reason, I had one more turn to go, but I was wrong.  It was straight on through to the finish line.  The crowd was cheering and I could hear Cathy screaming, “GO TWIN!!  GO TWIN!”  I pushed as much as my tired legs would allow, thankful that they were just tired and not sore.  And I crossed the finish line…not beating my Throo The Zoo gun time yet…but I came close.  I came very close.  I was handed a card to fill out with my name, bib number and time.  My card said I was the 8th female to cross the finish line.  Not too shabby.

Me about to devour the best part of this race...a heaping bowl of sliced strawberries!
Me about to devour the best part of this race…a heaping bowl of sliced strawberries!

Cathy came over to give me a hug and we walked over to where I could grab some water.  I drank it down before heading into the building to fill out the card I was handed and drop it into the proper spot.  I stepped out and went back for more water, taking time to sip on it this time.  We moved around a little, just giving my legs some time to stretch out.  Then went to find a spot on one of the hay bales to sit.  Cathy took my water cup and told me to do some light stretching.  I knew she was right…so I did just that.  Then went for a slow jog down to the end of the blacktop and back.  After that, we walked over to the Strawberry Freeze booth and got a Strawberry Banana Freeze to split.  Nothing tastes as good as fresh banana and fresh strawberry packed into a blender with ice and a bit of water…after a race.  It doesn’t matter if it’s chilly out…it just tastes good.  We had toyed with getting hot chocolate…but we were at the Strawberry Festival.  Strawberries had to be on the menu.

We split the freeze and around 9 a.m., I meandered over to my favorite booth of all.  The build-your-own strawberry shortcake.  Now, I can’t have the shortcake or the whipped topping, but I sure as hell can pile up strawberries in a bowl and fast on those.  That was going to be the remainder of my breakfast that day.  This was always worth running for.  This is something I treated myself to after the race the past two years I have ran in it.

The awards ceremony started just as Cathy returned with her breakfast (cheese fries…what else?).  I was feeling really good about it this time.  I was caught off guard last year by winning my division…and I ran this race over 2 minutes faster.  I was feeling confident that I at least placed.

So, imagine my surprise when I discovered that every woman that came in ahead of me either placed in the top 3 overall, or were in my age division.  I walked away from this one empty-handed despite having run this course better this year as opposed to last year.  Maybe weather does have an affect on running.  Some do better in the cool air…some do better in the heat.  While I ran faster…I wasn’t fast enough.  And the woman who beat me in was just a few steps in front of me at the finish.  SO close.

But this was also a nice lesson in humility and a reminder that running isn’t about winning and placing.  Yep…I was totally disappointed.  Actually, when they started announcing my age group, I was all set to hop up for first place.  And then my name wasn’t called.  So I prepped myself for second.  And my name wasn’t called.  Surely to God I at least got third, right?  Wrong!  I felt my heart sink and this extreme welling up of anger and disappointment at myself.  Never mind that I just ran one of my best 5K times yet…I was disappointed not to walk away with a glass pint glass this year.

Cathy helped put it all in perspective, telling me I didn’t need another glass anyway.

What I discovered here was a humbling reminder that winning and placing doesn’t make or break my race.  I love running this race.  I was hanging out with great people, eating strawberries, enjoying a beautiful morning in the sun.  And I had been upset for not placing?  Well…it was time to shake that off and suck it up.  I might have run better, but there are always better and faster people out there.  That Saturday morning…they ran better and faster than me.

Strawberries were my award…and I smiled and finished eating my heaping bowl of strawberry goodness as they started giving away door prizes.  My name was called toward the last few.  I was left to choosing between coupons for Subway or Chick-Fil-A.  But…I’m a gluten-free vegetarian, so none of these were good choices for me.  I grabbed one of them, and ended up giving them away.  At least they would get used and appreciated that way.

Final results have not been posted yet…nor do I know if and when they will be.  But, as it stands…I finished the Run For The Berries 5K in 22:19.  I was the 8th female to cross the line and came in 4th in my division.  If the official results ever get posted…I’ll update this accordingly.

I can’t wait to try again next year…and this time I’ll enjoy the journey more.  Lesson learned.