The Parklands 5K Walk & Run

Me crossing the finish line at The Parklands 5K Walk & Run – June 12, 2021

Race: The Parklands 5K Walk & Run

Place: Louisville, KY

Date: June 12, 2021

Time: 23:10

I raced. I raced in a non-virtaul, real life, in person race!

HOLY MOLEY!

It has, legit, been…19 months since I raced all out in any distance. It’s been 16 months since I participated in an in-person racing event. And, wow, have I ever missed it! I never got nervous or felt like I needed to prove myself to anyone. I just wanted to get out there and run hard and have fun. I never once stopped smiling. Even when it was 80° F out at the start. I knew going into this that this wasn’t PR weather…at least not for me. So I was just going to push myself more than I would if I were doing speed work on my own and hope for the best. So, yeah…I wore that smile the entire time.

Picking up my race packet for The Parklands 5K Walk & Run at Beckley Creek Park


While the race did offer an option for race-day packet pick up, it was encouraged that runners stop by the PNC Pavillion at Beckley Creek Park on Friday to make race day a little less hectic and easier for everyone. I ended up leaving work a little early on Friday to make this happen. It took about 30 minutes to get out there, but the packet pickup process was smooth and easy. Louisville Running Co Owner, Michael Clemons, recognized me on sight (Cathy said some things don’t change…people just know me in this area) and made the process super quick, writing my start time (I went with the first wave at 8 am, hoping to run with fast people and hopefully have the coolest temperatures of the morning at the start) on the back of my bib before handing me a t-shirt and an envelope with race information and some goodies from The Parklands. Got back into the car for the ride home, and of course ordered my Magic Sushi for dinner that night.

Pre-Race Power Nap!

I had to wake up early on race morning to not only get into my race outfit and gear, but to bathe in some sunscreen as well. If you think I’m being sarcastic, guess again. I wear sunscreen every time I go out for a run in the daylight. I never get a Garmin tan line like many runners brag about in the summer because, let’s face it, tan skin is damaged skin. So, on went the sunscreen…and then I ate a little something with my vitamins and then got to stretching. My roommate woke up soon after I finished that up and ate her breakfast while I made her some coffee and then went to make a few minor changes to my running outfit for the day. I brushed my teeth. I went to grab a banana from the kitchen. My roommate grabbed the donkey race sign (IYKYK). And we were in the car and making the drive from home to Beckley Creek Park in The Parklands. We got there and had absolutely no trouble getting parked. I ate the banana and took…you guessed it…a power nap!

Me at the start line of The Parklands 5K Walk & Run – Louisville, KY

I did eventually have to get out of the car, shed the t-shirt I was wearing to keep from freezing in the car air conditioning, and get a little acclimated to the outdoor temps that morning. We had about 15 or so minutes until the start of my wave. I should probably mention that the race was using a wave start, so a wave of up to 40 runners would go off every 5 minutes. Cathy and I went to look at the start and finish area so that she could get an idea of where she wanted to stand for the start and finish. While we were waiting, my friend Dennis, who talked me into doing this 5K, arrived. He was starting at 8:15 so he got to see me start and I got to see him finish. As I said, because of the heat and humidity that morning, I didn’t have an specific time goals, but told Cathy I would be happy if I came in around 23 minutes (my 5K PR was set in 2013 at the Pro.Active for Life 5K in Frankfort, KY).

Cathy suddenly alerted me that it was almost time for my wave to go off. I didn’t even realize how close to the start time it was. I still had to turn on my Garmin and get it ready to go. Luckily, it found it’s satellites pretty quickly. They made the call for the 8 am wave to line up on the left hand side of the street (making sure we understood that we were running out on the left hand side and returning on the left hand side). Michael Clemons went to get on the bike to lead the first wave out on the course. And the countdown from 5 seconds started, the horn blared, and we were off!

Fast start at The Parklands 5K Walk & Run

I legit just went for it at the start. I bounded over that start line and focused on just pushing myself. I knew I was going to be running with a lot of very fast, very talented people. I also know, from pacing a race that started in this park, that we have a few bridges that come at us in the form of hills, that aren’t exactly easy climbs. But I’ve also been running hills on pretty much every run I go on in training. There is no avoiding them around here, to be honest. I felt strong and confident and ready to just leave it all out there. I rounded the corner and was greeted with that very first hill. They do slow me down, but I kept pushing, because my specialty is, and will always be, that downhill. I gained some ground there and kept my feet turning over as much as I could. The second hill came in this first mile as well. There was a water stop at the crest of it, but I powered through, hitting that downhill and cruising through the first mile. I was slower than I had hoped to be at that point (I didn’t know until after the race because I don’t look at my watch…because I’ll stress out if I do), but I wasn’t dying in the heat. The run out to the turn around point was without shade, but it felt flat. I made the tight turn and started back toward the start. Halfway through.

It was fun to see the runners coming up onto the turn around point because we could cheer each other on. I knew that once I got back up the hill to the water stop, that we had to hop off the asphalt and onto the concrete of the Louisville Loop. I crested the hill, feeling the heat and fatigue setting in. But it was down a hill. And right at the Mile 2 marker, I passed the woman who was right in front of me. Did I mention that I love a good downhill? I figured she would catch me when things flattened out, but I never saw her again after that. I just focused on following the guy in front of me as we pounded down the concrete and baked in the hot sun.

One more hill. I struggled on this one. But I got up it and came down the other end, passing the guy that had been in front of me as I did so. Downhills are my jam! I turned the corner to head into the finish line. Cathy was screaming at me to run. I could hear the guy I just passed at the Mile 3 sign trying to get past me again. I don’t like getting outkicked at the finish line. It happens to me a lot because I usually just don’t have that finisher’s kick. But I found one more gear and managed to hit that finish line just before he did. Arms up in the air. Still smiling.

Dennis and me after finishing The Parklands 5K Walk & Run – Louisville, Ky.


I got my finisher’s medal and went to drink some water while waiting for Dennis to finish. He knew the heat was going to be a factor today, but he was going to go for a PR anyway. I love that about Dennis. He will always just run as hard and fast as he can for as long as he can. No fear. No worries. It seems so easy for him. I envy that. I got to ring a cow bell as he came into the finish, not sub-22, but still sub-23. Win!

So, my official results of The Parklands 5K Walk & Run are that I finished in I finished in 23:10. I was 26/438 finishers overall. I was the 6/240 female finishers. And I was 2/27 in my age division. I couldn’t wait around that morning for the age group awards, so I’ll have to go and pick mine up next week at Fleet Feet. This was a good return to racing for me. This was a good confidence builder.

I can’t wait to do it again! And do it faster next time. I know I’m older. I know I have a problematic hip at times (thanks hip labrum tear in 2015). But I know I can get a PR in some distance this year. It’s time some of those old records fall.

Pedaling in Place (aka: I Bought A Peloton)

Yep. I bought a Peloton. I had every intention of getting a cheaper bike and just using the app…but I did the research and decided I wanted the actual bike. It had everything I wanted in a spin bike. And, let’s face it…I missed my spin classes.

I am, most definitely, a runner first and foremost. But this season of Covid-19 has brought about a lot of downtime for me. While I was certainly not over training or doing too much…some old niggles and injuries reared their ugly heads. This meant a trip to physical therapy…up to the point my insurance company refused to pay for anymore. UGH. But, I got back to the road and soon…my body was starting to feel itself again. I was starting to get stronger. My speed was coming back (when I opted to push it…which hasn’t been much since the start of the pandemic, to be honest). I wasn’t training for races…and I never all-out push a virtual race because there are no closed courses and things are just…different.

But then, one early morning when…I headed out for a run and my headlamp wasn’t charged. It had been the week prior (which I hadn’t had to use it much due to having time off work for a staycation (because Berlin was no longer happening). Not having to be in the office at a certain time meant that I could run in the daylight. I love doing that now. But the following week, I was back to my office and back to dark runs. When the headlamp wasn’t working I figured I’d be fine. I run these roads all the time. But less than 2 miles into my run, on a dark side road nearby…my foot hit a rock I didn’t see in the road, twisted, and down I went. I didn’t get too scraped up…but my ankle sure was sore. When I got home, my ankle was pretty shads of purple and swollen. Ice, compression, and time off…and a call to my orthopedic doctor. They put me in with their podiatrist…and sure enough…Grade 2 sprain in my left ankle. Good times.

It was that week that my roommate finally agreed to get the bike I had been asking for…every day…for over a year. That’s not a joke. Every. Day. With the pandemic still going, and the likelihood that we will be going back to the gym not looking promising…she couldn’t find a reason to not go ahead and get the Peloton. With winter coming…we’d need something to do in the cardio department if the roads and temperatures were not good for running. We are already doing strength training…but now we also have that option on the Peloton app as well.

Peloton had just put out the new Bike+, which meant they discounted the cost of the regular model. We also figured out that if we got it with the accessory pack that came with shoes, headphones, and weights…without the mat…and bought the mat separately…we’d save another $40. And, my friend had a referral code that got me another $100 off. (I now have a referral code so if you’ve been considering a Peloton…I got your back and will put it at the bottom of this blog). Because we opted for the older model, we also had the bike delivered within 11 days of ordering. No long wait at all. LOVE IT.


So, the bike delivered and we got it placed behind the couch (where it may or may not stay…we’re still playing around with it). My friend, Deana, who has been praising the Peloton bikes for awhile, texted me and wanted to do my first ride with me. She had a Prince ride picked out and I was here for that! So, I got home, got changed, and hopped on the bike for the first time. Clipping in was difficult at first, but I now have that figured out. I still struggle a little with clipping out, but I’ve managed to do it successfully twice. While we did the Prince ride (Warm-Up, Ride, Cool Down, & Stretch)…Deana was texting me with tips, and lots of information about different instructors and rides that she really enjoys. Immediately…I was hooked. I couldn’t run at the moment…but now…now I could at least ride.

I have done over 50 rides since October 13 when I got the bike (the warm up and cool down rides are counted in that…and I do one of those anytime I get on the bike). With so many different types of classes and instructors…you really don’t ever get bored. I even got talked into doing the October PeloFondo with some friends of mine…and so one day I rode 50 miles…only 5 days after getting the bike. If I haven’t been a regular at spin classes 2-3 times a week since 2014…this would probably seem excessive. But…I’ve been using indoor cycling as cross training for A LONG time now. Just this week, I went ahead and did my FTP Test so that I could work within specific power zones should I so choose. And I will retest in a couple of months to see if my fitness has improved any.

Honestly, I don’t know where I would be without my Peloton bike right now. I am going to be easing back into running, but I have no intentions of letting that bike sit. Nope. I am still going to use it…and the app. The app, by the way, has a huge selection of workouts that go beyond cycling. There is running, yoga, walking, boot camp, strength training, meditation, outdoor guided runs and walks (I have done a few of those), etc. I even have started doing 5-10 minute meditations before bed…which has really helped me settle in and get some restful, deep sleep.

Why did I wait so long to do this?! Peloton really is a lifestyle…and I’m so happy to be a member of the Peloton Family. While I have only had the bike almost three weeks, I already feel like I have gotten my money’s worth. I even have started to put together my favorite classes and instructors (but I’m still working through them). That will be for another blog.

So, my Peloton is named Flynn…that IS a TRON reference for all you 80s nerds out there (I am obviously one, HA!). And if you have been wanting to pull the trigger on an indoor bike…you might as well get the Cadillac of indoor bikes, right? No buyers remorse here…I’m one happy girl.

If you have been wanting to pull the trigger on getting a Peloton for yourself…please get yourself $100 off by using my code:

Product Review: Knockaround Fast Lane Sunglasses

Disclaimer: I received a pair of Knockaround Sunglasses to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review, find, and write race reviews!

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If you know me well, you know that I am very particular about my sunglasses.  I have a head that, sadly, doesn’t play nice with hats and eye wear all the time.  So, I am not one to dive in and blindly try something that I haven’t had a chance to put on my face to see if I like it or not.

But…this time…I did.

I was given the opportunity to try out a pair of Knockaround Fast Lane Sunglasses.  And, in doing so, I was taking a chance that I would look like a complete dweeb in the process.  But, hey, these are crazy times…might as well live a little, right?  I made a point of selecting the brightest, most colorful pair I could find in the Fast Lane selection: Neon Summer.

IMG_3564(1)These came into my possession JUST before the world shut down.  Literally.  I opened up the tiniest shipping box I had ever received and inside were these beautiful, bright glasses, staring right back at me.  Literally.  As the lenses are mirrored.  Not just mirrored, but mirrored in this gorgeous aqua color.  I was a fan of the bright neon pink frames with the loud and proud yellow arms that screamed “CHILD OF THE 80’s” like you’ve never imagined.

As someone who is a child of the 80’s for real (like…born in 1980), this made me beyond happy.  And…I immediately had to put them on.  I was already getting that nervous feeling…because I didn’t want to fall in love with a product that didn’t look good with my face shape.

4B96F23B-C583-44C0-AA9A-C012C4AAB1D6BUT…they looked great!!  The felt great.  I wore them home that day from the office. And then the following day…I was stoked to take them out on a run to see how they held up to my road running adventures.

Here’s what I love about Knockaround Fast Lane Sunglasses…

  • They are lightweight.  Honestly, you can barely tell they’re on when you’re out running or walking or even when you have them resting on top of your head while dashing into the office for a moment or whatever the case may be.
  • They won’t give you a headache. These glasses will fit your head without squeezing the daylights out of it.  If you’re in them for 10 minutes or all day, they have yet to a headache.  I love it when things fit properly!
  • The lenses aren’t coated in the cheap stuff that flakes off.  I have had people invest in a different brand of sunglasses for running in, only to have the lens coating start to chip away.  I’ve been pretty rough and tumble with these, and they still look like the did the day I pulled them out of the box.
  • They won’t fog up.  How many of you have started out on a run, early enough to not need the sunglasses, but then moved them down only to have the lenses foggy.  It’s not easy to run when you can’t see where you are going.  I have gone out on cold mornings, hot mornings, rainy mornings, and never have had to pause my run to wipe away foggy lenses.

082410AA-AEE2-4152-9817-408CAD85B32FAs you can tell, I went into this wanting to hate the sunglasses…but quite the opposite happened.  Instead…I found a brand of sunglasses that I love to wear.  In fast, I have already ordered two more pairs.  One was in their big (Stay) Home (You’re Not) Alone 40% of sale…which also included the option of using the BibRave Discount as well.  So, I bought a pair with the colors of my local professional soccer team.

And then I customized another pair…and those are going to be on their way to me in no time. The moral of the story is…big things come in little packages.  If you’ve been searching for a good pair of sunglasses for your runs, walks, hikes, or maybe a future trip somewhere…you can’t go wrong with Knockarounds.

And if the Fast Lane style doesn’t speak to you, they have numerous other shapes and designs…and an option to design your own!!  WHAT?!  Yep…customize your own pair of sunnies!!  Now we’re cooking with gas!ED45A947-333E-4412-84CB-50D6CAED3D5A

Head on over to Knockaround‘s Web site and go find your perfect pair…or design your own.  But…I’m a forever fan of living my sunniest days…in the Fast Lane.

Want to hear what other people are saying about the Fast Lane’s?  Let a few other BRP’s shed some (sun)light on the subject:

Montana / Deborah / Christine / Mike

Product Review: Nabee Compression Socks

“Disclaimer: I received a pair of Nabee Compression Socks to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review, find, and write race reviews!”

If you know me…you know that I don’t leave for a run, whether it’s one mile or 26.2 miles, without wearing compression sleeves or socks.  I’ve been doing it since 2012 and it’s been a part of my running uniform ever since.

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I didn’t think there was a brand out there I haven’t tried.  And then…Nabee Compression Socks were sent my way.  Fun fact for these days of quarantine, social distancing, and honoring our health care workers…Nabee Compression Socks were invented by a nurse.  Don’t immediately think that these socks are only for nurses, however.  These socks are also perfect for athletes, frequent fliers, as well as servers, teachers, speakers, performers, or anyone else who spends a good amount of time on their feet.  They offer two different levels of compression too, starting with 15-20 mmhg up to 20-30 mmhg.

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I had a lot of different fun colors and designs to choose from, but I really wanted to represent my Irish routes.  I got the Shamrock socks (20-30 mmhg compression).  I LOVE them…and I wear them even though St. Patrick’s Day is long past.  Shamrocks are good year round, and let’s face it…we could all use a little bit of luck these days.

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My first impression after taking them out of the packaging was just how SOFT these socks are.  Usually, compression sleeves and socks tend to have this feel of stiffness to them.  But these made me really excited about getting them on my feet and legs.  These socks also have a seamless toe and added arch support for running!  They feel good.  But I definitely wanted to put them to the test.

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So I took them out for long runs.  I took them out for short runs.  I wore them for recovery runs.  I wore them for speed work.  And I never stopped loving the way these socks felt and how I felt wearing them.  And yes…I even wore them for recovery!  I had many nurses comment about them when I would post on my social media, so I hope they took advantage of the one time discount that they gave to BibRave.

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I know I did!!  Yep…I loved these socks so much I went ahead and ordered another pair!!  I went with the Celebration Socks this time, which had fun stripes of white, electric blue and hot pink.  They were SO me!  I didn’t have to order another pair, but I am SOLD on these.  They are not just fun and fashionable, but they are effective and…above all else…comfortable!

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If you have tried compression before or been on the fence about trying compression, I would definitely send you to Nabee Socks.  Honestly, the company is great…and the product they put out there is now one of my favorite parts of my running gear!

Want to give Nabee Compression Socks a try?  Use “BIBRAVE20” and get 20% off your order.  This code is good for ONE TIME ONLY!!  Also, Nabee Compression Socks is currently donating 2 pairs of their socks to frontline healthcare workers for every pair they sell.  There’s a little bit of extra motivation!

See what other BibRave Pro’s are saying about Nabee Compression Socks:

Angie / Ashley /

Review: Handful Bra

Disclaimer: I received a Handful Y-Back Bra to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review, find, and write race reviews!

One thing any woman will tell you is that finding that perfect sports bra that is a perfect mix of style, fit, and work with whatever your activity and activity level is might be one of the most difficult things to do.  At least, for me it has been a challenge to find a sports bra that won’t leave me chafed around the middle.

And then…Handful came into my life.

The first thing that drew me to Handful was the support they give to Breast Cancer Warriors and Survivors.  My mom battled breast cancer last year and came out on the other side as a beautiful survivor.  Handful gives 12.5% of revenue from their Battle Cry Pink bras year round to YSC® (Young Survival Coalition) in recognition of the 1 in 8 women (12.5%) who will be diagnosed with breast cancer in their lifetime.  And, for any woman who loses a breast to cancer, Handful provides FREE pad sets that can be stacked and used as prosthetics in any of their pocketed bras.

And if that isn’t amazing enough…Handful prides itself on the Fashion, Function, Feel, Fun, and Fight in their products.  This is what they call their High Five and it is the foundation of their company and products.

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Handful Y-Back Bra (front view)

When my Handful Bra arrived in the mail on a Thursday and I couldn’t wait to open it up and check it out.  It would have to wait for the test runs that weekend, as Friday’s are always my rest day.

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Handful Y-Back Bra (back view)

First impressions:

  • SOFT! The bra fabric is SUPER soft.  I couldn’t wait to try it on because it just felt so amazing so I knew it was going to feel good wearing it.
  • COLOR! I got my Handful Y-Back Bra in the color Eclipse.  It’s the stunning dark blue.  But here’s the thing, fun and fashion are two of the High Fives that the company swears by…and every single style of their bras come in stunning colors and/or designs.
  • POCKETS & PADS! Handful Bras are all equipped with removable pads (to give you more or less of what you need where/when/if you need it). Those little sleeves you slide the pads in and out of also double as stash pockets for a key, card, chapstick, fuel, or whatever!  HOW AMAZING!

So, I had to wait a day before trying out the bra, but that entire weekend I was going to put it to the test.  I had a 10 mile run on Saturday, and a 16 mile run on Sunday.  This would be a good way to put this bra to the test.

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My findings:

  • COMFORT! This bra, as I mentioned before is SOFT!! It’s so comfortable to wear.  I wore it with the provided pads on Saturday, and without on Sunday.  Made no difference.  I felt very supported and never felt like the fabric was rubbing me raw anywhere or that I was bubbling out of it in the back or the front.  It’s also quick-drying with a soft, moisture wicking COOLMAX lining.  Comfortable doesn’t even begin to describe it. I could live in this bra.
  • NO CHAFING! The biggest issue I have with MOST of the sports bras that I have purchased is that they chafe me right around the middle where that band hits just below the breasts.  That didn’t happen at all with this bra.  I have worn it on numerous runs, both short and long.  I have worn it to physical therapy.  I have even worn it to work because…it’s JUST that comfortable.  And nothing rubbed me wrong.  Not a single mark was left on my body.  Not around the middle.  Not under the arms.  Not down the back.  Not on the shoulders.  It was a perfect fit.  AND…if you aren’t sure how to pick your size, the Handful site has  a chart, but for the most part, your T-shirt size is your Handful Bra size.  They aren’t wrong.  It fit me perfectly!
  • FLATTERING! The Handful Y-Back Bra comes with what they call the “Anti-Uniboob Design.  Seriously, the little ruching at the front a simple touch that makes a world of difference and simply…defines your shape.  It also keeps things tight if you lean forward, where most sports bras will gap.  What’s not to love about that?

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There is no doubt that Handful has become my favorite bra in my lineup.  In fact, I’m tossing my old ones and ordering a variety of these so that I exclusively wear them.  That’s how impressed I am with it.  And, of course, in honor of my mom…I’ll definitely be getting quite a few in  Battle Cry Pink!

See what other BibRave Pro’s are saying about the Handful Bra!

Stephanie / Vanessa / Mai / Danielle / Montana / Kim / Lissa

Are you ready to give Handful a try? Click here and check out their lineup of bras, as well as shirts and leggings. You can use discount code “BIBRAVE20” for 20% of your entire purchase.

Project BQ – Marathon Training Week #20

dreams-hopes-poster-rhino-treadmill-unicornI don’t know how I made it through these last 20 weeks, but with that said…race week has arrived.  I’m both nervous, excited, anxious, and calm.  How is it possible to feel all the things and remain sane?  Well, the vote is still out on that whole remaining sane thing.  HA!

This was definitely a week to turn it down.  And my coach gave me specific instructions that he didn’t want me to take a complete back seat this week, but I could move or change whatever I needed to going into it.  I didn’t change a damn thing.  I did, however, knock my recovery runs down one mile and made sure to keep that pace nice…and…easy.  The last thing I wanted was to go into race morning with lactic acid hanging around in these legs.  NOPE NOPE NOPE!

As I mentioned previously, my coach does an untraditional taper.  He does lower mileage (although I was in the 60s, 50s, 40s for the last three weeks)…kinda.  He makes a lot of it all about that speed work.  Getting those legs to fire…right at the end of a run…when they are the most exhausted.  But this week really didn’t have too much on it.  My longest run was 7 miles, and that was the ONLY one that really had a speed element to it.  And it was a 4 mile fast finish.  Other than that…strides on the last day I ran before the race.  But I’ll cover all of that in this week recap.

It’s race week…let’s go!

Monday: INSTRUCTIONS: NO WATCH ALLOWED! FOCUS ON THE GOAL OF THE RUN = RECOVERY! GO AS FAR OR SHORT AS YOU NEED, AS FAST OR SLOW AS YOU NEED, WALK OR RUN AS YOU NEED.

I love that even in taper, my coach trusts me with “Choose Your Own Adventure” runs.  Knowing that this is race week, I really wanted to make my primary focus recovery.  I want to hit that start line feeling fresh and ready.  I was stressing over the forecast a little too much, because it looks like this will be my coldest marathon I have run.  Thanks to Canada and this arctic blast that is attacking our nation.  HA!  Anyway, I woke up to weather JUST above freezing.  So it was a long sleeve, capris kind of a run.  I didn’t wear my Dunkin’ Donuts hat…don’t know why.  I just didn’t.  And the legs did a little shakeout.  They felt good for a Monday.  I opted to do 4 instead of my usual 5 miles…and somehow snagged some negative splits in the process.  I called it a day.  No personal training.  Just my normal PT stretches.  I didn’t even do the additional hip strengtheners this week, not wanting to accidentally tweak something.  Simple.  Basic.  Got it done.

Tuesday: INSTRUCTIONS: 5-8 MILES WITH 3-5 MILE FINISH AT MARATHON PACE – GOAL 6.5 MILES – EASY DOES IT UNTIL THE FAST FINISH AT THE END

I woke up on Tuesday morning to 50 degree weather.  Yep.  From 33 degrees Monday morning to 50 degrees on Tuesday.  Fun times.  I knew he gave me the option of 8 miles…and if this was training on a normal week and I was feeling good…I might have pushed for it.  BUT…it’s taper.  It’s race week. I don’t like half miles…so I rounded up to 7…and I opted to go right in the middle with that fast finish, doing 3 easy miles and pushing pace on those last 4.  It felt hard.  It shouldn’t have felt hard.  But, I did at least get it done.  My sinuses were having a fun reaction to the yo-yo temperatures, so that was fun.  Other than that…I took it for what it was.  Finished as strong as I could for the day, then went inside to shower and just do my usual stretching.  Keeping it nice and easy.  Oh, and I went and voted.  Because that needed to happen!

Wednesday: INSTRUCTIONS: NO WATCH ALLOWED! FOCUS ON THE GOAL OF THE RUN = RECOVERY! GO AS FAR OR SHORT AS YOU NEED, AS FAST OR SLOW AS YOU NEED, WALK OR RUN AS YOU NEED.

Second verse, same as the first.  My only other “Choose Your Own Adventure” run for the week.  Happy to have had 2 of these.  I opted to do 4 again, unless I just wasn’t feeling it.  That’s the glory about these…I control them.  I did make a note to back off on pace and just let the legs work a little less.  My last 2 miles were much quicker than my first 2 miles, but that’s because it took me 2 miles to feel warm.  Isn’t that fun.  OH…did I not mention that the temperature dipped back down to just above freezing again?  Another morning with 33 degrees.  Oh…joy.  And the fact that I went from a warm apartment to run and it took me 2 miles to get my legs going was a bit of a concern.  I just tried very hard not to let it get into my head.  I did my stretches twice that morning.  And I foam rolled before work.  After work, I had a sports massage and I was so thankful for that.  Basically all that is holding me back right now is the weather.

Thursday: BASE FUN 4-8 MILES + 4-6 STRIDES – GOAL 6 MILES – EASY OVERALL EFFORT

It was another rainy Thursday morning.  Just like last week.  UGH.  MEH.  BLAH.  I originally had thought about just doing the run on the treadmill, but I can’t do strides on the tready.  Nope.  So…I opted to just go and get it done.  It never stopped raining on me…but thankfully, we were back up to 50 degrees.  WHAT THE HELL WEATHER?!  So, I definitely didn’t want to push anything. Not even the hills I go up and down.  This was one of my slowest training runs to date.  And some of it might have been fear of slipping on the wet pavement and falling.  I won’t lie.  But I really just wanted it all to feel super easy.  It didn’t.  I blame the rain.  But, I did get in 6 miles.  See…I was given the option of going up to 8…but I really am doing JUST what needs to be done this week.  I reset for strides and pushed those legs on some short sprints…then went inside to take a hot shower, stretch, and get to work.  I met my friend, Melissa, for coffee after work…and she gave me my start line pep talk just in case she couldn’t get that out at my start line.  I appreciated it.  Went home to eat dinner.  Was supposed to pack.  Didn’t pack.  Went to bed by 8:30…because I really wanted to get some quality sleep knowing that I probably won’t sleep much on Friday night.

Friday: REST/RECOVERY DAY!

Thank God for small miracles.  I woke up at normal time…of course.  I didn’t set an alarm.  I just woke up.  So I lounged and dozed and finally got up at 5 am.  I showered.  I stretched.  I was thankful to not have to do one single mile today.  I was thankful that it was 26 degrees outside and I got to stay inside, stretch, hydrate, and sit under my snuggie, working on this blog.  That’s what I did.  I eventually made breakfast and my roommate and I got to packing…pretty much every option for any scenario on race day.  I still don’t know what I should or want to wear during the race.  We haven’t had weather this cold yet here…so I am at a total loss.  Not to mention, I have never run a marathon or a long distance run in temperatures like this.  It doesn’t sound fun.  It’s producing a lot of anxiety…but we’re working through it.  We had to wait for Dragon King’s Daughter to open so I could order my “magic sushi” to take with me to Indianapolis.  Then we hit the road to get up to Indy, check into the hotel, and hit the expo.  The rest of the time, I was going to spend in the hotel…rolling, stretching, and keeping myself off my feet.  I wanted to feel good Saturday morning.

Saturday: CNO FINANCIAL GROUP INDIANAPOLIS MONUMENTAL MARATHON

Goal: Qualify for Boston – needed 3:40 time.

MISSION ACCOMPLISHED!

Finished in 3:35:13.

More to come in actual post race recap!  This girl is going back to Boston in 2021!  This is my second fastest marathon…EVER.  This beats out my 2nd marathon, the Marshall Marathon, by about 42 seconds.  Super proud.  Super sore.  But my day didn’t end with that finish line.  Then I went and sat outside in Indianapolis for the USL Eastern Conference Finals between the Indy Eleven and…Louisville City FC.  We won.  In overtime.  It was a long day of being cold.

Sunday: REST/RECOVERY DAY!

I just can’t sleep the night after I run a marathon.  I was up until after midnight, watching Mindhunter (finished Season 2) and was still NOT tired.  I tossed and turned all night.  Finally got up and decided to finish this blog.  Will take a short 20 minute walk on the hotel treadmill this morning before grabbing breakfast, packing, loading up the car, and heading out for some shopping and lunch (you know I’m going to Woody’s).  Then, the long car ride home to Louisville, where I still need to buy groceries, meal prep, and all the usual stuff.  This coming week will bring my 20-30 minute walks (just like I did post Glass City Marathon in April).  I want to get back to spin classes…all the stuff I stopped doing when marathon training took over my life.  Looking forward to this recovery time while I make plans for 2020, which now doesn’t need to include a marathon!

Project BQ – Marathon Training Week #19

dreams-hopes-poster-rhino-treadmill-unicornGuys…we have 19 weeks of hard training down…and only one more to go until the big day.  Am I nervous?  Of course.  There’s something scary about putting your goals out there for people to see…for putting your training out there for people to read.  Setting big goals in and of themselves can be a scary ordeal.

But there is no turning back now.  We’re in the homestretch.  That start line and that finish line are waiting…

So let’s do this thing.

Monday: INSTRUCTIONS: NO WATCH ALLOWED! FOCUS ON THE GOAL OF THE RUN = RECOVERY! GO AS FAR OR SHORT AS YOU NEED, AS FAST OR SLOW AS YOU NEED, WALK OR RUN AS YOU NEED.

I was so thankful to have another Monday as a “Choose Your Own Adventure” kind of run.  After moving my long run last week to Sunday, it was nice to not have to worry about hitting paces or doing some sort of workout.  I didn’t know this, however, until the morning when I woke up.  My coach sends through my plan after his children go to bed…and I had already gone to bed ahead of that.  What can I say?  Rest and sleep have been a priority this entire training cycle and it has made a world of difference.  So…I went out there, watch covered, and put in some miles.  I kept it easy and relaxed and just let my legs do what they needed and wanted to do that day.  No pressure.  No anxiety.  Just a simple run to shake out the legs.  I finished up with 5 miles for the morning, because my legs felt that good.  I did my additional hip strengthening exercises with my morning round of stretches this morning.  Then, at noon, at met with my personal trainer, Corey, who put me through a leg day workout, targeting some muscles that don’t get a lot of love.  I stretched and foam rolled that evening and went to bed early (as always)

Tuesday: INSTRUCTIONS: SPEED WORK – MONA FARTLEKS W/ 1 MILE HARD EFFORT

I didn’t want to incorporate speed during my taper…but it’s important to keep that rolling.  And my coach, thankfully, handed me my favorite of the speed workouts to do.  The Mona Fartleks.  If you haven’t tried these yet…DO IT!  You’ll see what I mean.  Mona Fartleks work like this: 2 mile warm up, 2 x 90 sec, 4 x 60 sec, 4 x 30 sec, 4 x 15 sec (with equal recovery after each at a pace faster than base pace), 1 mile hard effort, 2 mile cool down.  Simple.  Basic.  FUN!  It was a cool morning…and I felt fast.  I really did.  I kept my warm up nice and easy then really hit those intervals.  I even managed a mile in the 6s for pace at the end.  My cool down…faster than my warm up, but it usually is.  I mean…I wasn’t expecting my legs to respond like that, but they felt ready to go.  They felt strong.  It worked out to be 8 miles for the day.  I went inside and did my second day of additional hip strengtheners with my morning stretches.  Went to work.  Came home and did those evening stretches before hitting the sack for some sleep.

Wednesday: INSTRUCTIONS: NO WATCH ALLOWED! FOCUS ON THE GOAL OF THE RUN = RECOVERY! GO AS FAR OR SHORT AS YOU NEED, AS FAST OR SLOW AS YOU NEED, WALK OR RUN AS YOU NEED.

It was the perfect morning for another easy “Choose Your Own Adventure Day.”  When I have those in the middle of the week, it always means another bit of speed is coming the following day.  With that in mind, my watch was covered and I went out and ran comfortably.  And apparently comfortably that day was…faster than anticipated.  I felt amazing the entire time.  Rested.  Strong.  Capable.  This is what you need to be feeling this week of training…and I’m hitting it.  I did another 5 miles this morning, surprised with the average pace at the end.  I hoped it wouldn’t hinder my run the following day.  I stretched.  I went to work.  And I met with Corey at lunch for personal training, focusing on triceps.  We kept the session shorter than usual because he wanted to make sure I had no lactic acid built up as I go into race week.  He’s a runner.  He’s an athlete.  He gets these things.  That evening I had a great sports massage and all felt right with the world.  Except for…the rain.

Thursday: 8-10 MILES WITH A 3-5 MILE FINISH AT MARATHON PACE – GOAL 9 MILES – EASY DOES IT UNTIL FAST FINISH AT END

I didn’t casually mention rain yesterday for no reason.  When I woke up early to fit in this run (knowing I wasn’t going to do anything over the goal distance)…it was pouring rain.  Fun fact…if it starts to rain on me after I’m out running, I’m okay with it.  I don’t like starting in the rain.  At all.  And…if this wasn’t as long of a run, I probably would have gone to the gym and done it on the treadmill.  My plan was to go out and do 5 easy and 4 at marathon pace.  When the rain picked up that morning…I hit four miles and chose to just hit 5 at marathon pace instead.  So…off I went.  And even in the pouring rain (thankfully it was 58 degrees outside)…which I always fret over slipping…I nailed it.  Completely nailed it.  I even felt like I could have pushed harder, but the purpose of the exercise was to hit marathon pace, not half marathon pace.  This was also the first time since July that I have run with my watch uncovered.  And it didn’t stress me out at all.  That being said, I was very happy to finish up this run and get out of the rain.  9 miles for the day…5 of them fast.  It was a HUGE confidence boost to do that in rain.  I did my stretches in the morning and night.  Oh…and by the time I left work, winter had arrived.  We legit had snowflakes in the air.  NOPE!

Friday: REST/RECOVERY DAY!

I didn’t sleep in much for some reason this Friday.  I kept waking up.  So, eventually, I just got myself out of bed and went to be a little productive.  I erased my whiteboard art and went and did up something new for the month of November.  I used Simba from The Lion King (the original animated one) with his mane of leaves.  Because it’s fall.  Leaves mean fall.  And I love drawing Disney characters.  I showered.  I stretched.  I finished filling out my paper work for my podiatrist.  My appointment got moved to just before lunch today.  I don’t anticipate this being a long visit…but hoping he can do something about some of my nails (marathon training for 2 years = ugly feet).  And…after work, we hit up Dragon King’s Daughter for “magic sushi” as I prepare for my long run on Saturday.

Saturday: 11-13 MILES WITH 5 MILE FINISH AT MARATHON PACE – GOAL 12 MILES – EASY DOES IT UNTIL FAST FINISH AT END

Woke up to weather in the 20s.  No joke.  It was 28° and I was not happy!  Not one bit.  I don’t do well in temperatures below freezing.  It’s part of having Raynaud’s.   It sucks to try to run when you can’t feel your feet.  So, I admit…I was in a bad mood at the start of this run.  Not even going to lie.  I didn’t even plan out a route or think it through the night before.  I just was determined that this run was going to be awful.  It wasn’t too bad.  It was just cold.  But guess what…I warmed up.  The sky was crystal clear.  The sun came out.  And while I wouldn’t call it warm by any means, my movement did finally give me some feeling in my extremities.  YAY!  The same could not be said for my iPhone 7.  The battery died 30 minutes into my run.  Guys…I can’t have my phone battery dying when the weather is cold.  It’s a safety issue for ME.  Against my will, I ended up turning the phone off and finishing up the run, with the last 5 miles being along my super-hilly Thanksgiving course.  WHY do I do this?  Why do I forget (I run this course all the time) how hard those hills are?  But I pushed my fast finish at marathon pace.  It was a bit of a struggle today, but my last long run was done.  I took a warm shower.  I put on real (warm) clothes.  I watched Mindhunter with my breakfast gluten-free bagel.  I went grocery shopping (all day).  I came home and put away groceries.  Stretched.  Watched Top Chef.  Watched Mindhunter.  Then watched Louisville City FC win (on the road) the Eastern Conference Semifinals.  Guess what?  The Eastern Conference Finals are being held in Indianapolis…the afternoon of my marathon.  Guess what we’re getting tickets to go watch!!  It was a late night (for me) but worth staying up for.

Sunday: BASE RUN 5-8 MILES + 4-6 STIDES – GOAL 7 MILES – EASY OVERALL EFFORT

The time change messed with me.  I always panic when we have to fall back or jump forward.  Especially when I am meeting with friends to go running.  I set my alarm clock (which I needed to adjust the time, but in hindsight didn’t actually move it when we jumped forward in the spring…so I totally had the time wrong.  But I also set my phone alarm.  Then I woke up, not trusting it.  And my alarm clock (was wrong) said one time.  My phone and Garmin said another.  The clock in the living room said the same time as my phone, and the clock in the kitchen had the same time as my alarm clock.  I was driving myself crazy.  I finally asked Siri what time it was…and my phone was correct.  I just don’t trust technology to actually fall back.  Deep breath.  So, I snuggled down for another hour…but didn’t really sleep.  Finally got up to stretch, hydrate, fuel, and get my stuff together.  I figured, with it being another below freezing morning, I’d have to give myself time to scrape the windows of my car before driving to meet my friend Ron for my last weekend run before the marathon.  Murder fog rolled in as I arrived.  He had gone to do his additional 2 miles ahead of our meeting.  And we ran through it for a mile before it started to lift and the sun came back out.  We kept it easy and talked a lot about race strategy and the weather (he’s a meteorologist) and how to dress.  It’s all confusing to me.  Aside from the weather (which is an uncontrollable), I do feel confident and good and better than ever as this training cycle wraps up.  We threw in the strides at the end of the run.  Walked it back to the cars.  Stretched.  And that was it.  The last long run before the big day.  8 miles total.

So, yeah…a part of me is internally freaking out because I have put this HUGE goal out there for everyone to see, read about, and follow along with.  But, it honestly doesn’t feel like any pressure to perform has been put on me.  I trust my coach…his plan…my training…and I know I am capable of having a great race.  Now…I need the day to go well.  You never know on race day what can happen.  But…honestly, I have never felt more ready to run 26.2 miles.

Six days to go.  And, let me tell you, my friends running the NYC Marathon have been quite the inspiration!  Here’s to staying focused, healthy, and strong in these final days before the start line.

Project BQ – Marathon Training Week #18

dreams-hopes-poster-rhino-treadmill-unicornIt’s taper…but sometimes it doesn’t feel like it.  I’m still around 50 miles this week.  Not unusual, to be honest.  This was about what happened when I ran Glass City Marathon back in April.  I told you…my coach is very untraditional when it comes to the actual taper leading into a marathon.  That being said, mileage did go DOWN from last week…so it is technically a taper, right?

RIGHT?!

This week was crazy.  Lots of rearranging due to events and/or weather.  Tuesday night I was out late at the KFC Yum! Center seeing Celine Dion perform.  So I flipped speed work to Thursday.  Saturday’s weather was calling for TONS of rains (up to 3 inches) and some strong wind gusts…so I flipped my long run to Sunday.  So, structure isn’t a thing this week.  This week, it was all about fitting it all in.  October has been a crazy month and we are now two weeks out from the big day.  I need things to slow down a little.

Let’s take a look at the week, shall we?

Monday: INSTRUCTIONS: NO WATCH ALLOWED! FOCUS ON THE GOAL OF THE RUN = RECOVERY! GO AS FAR OR SHORT AS YOU NEED, AS FAST OR SLOW AS YOU NEED, WALK OR RUN AS YOU NEED.

After last week’s hellish week of speed, I was thankful that Monday showed up as a choose your own adventure run.  That is…I choose the distance and the pace…depending on how I feel and what I want to do.  I always appreciate these runs.  No pressure to put in any sort of long run.  I could stop at 1 mile…I never go over 5.  I was thankful for the recovery day and just let me legs do what the wanted and needed that day.  Kept my watch covered and just paid attention to if/when I was struggling with hills or feeling like I needed to stop.  It was just what I needed and I was happy that this turned, allowing me to not have to think about my run.  Just plug in and go.  I ended up with 5 that morning, as I felt good and the temperatures seemed just perfect. Low to mid 50s…that’s a happy place for me.  I did my additional hip strengtheners with my stretches this morning as well.  AND…I had a personal training session with Corey, focusing on legs.  It was a busy and full day, but thankfully the run felt good.

Tuesday: INSTRUCTIONS: BASE RUN 6-8 MILES – GOAL 7 MILES  + 4-6 STRIDES – EASY EFFORT – TRY NO WATCH AGAIN

Tuesday morning brought one of the speed elements I was given this week, but thankfully, it’s the least intimidating.  Strides.  My run was to be kept at my base pace, not really pushing it but keeping it where my rhythm naturally falls.  It was almost 60 degrees this morning, so I was back in a tank top and loving it.  I ran 7.5 miles without issue, keeping it around my usual base pace (sometimes faster, it just depends on hills).  And I felt amazing.  I added on the strides at the end, and my legs felt fast and strong as I pushed through 6 of them.  That was 8 miles total for the morning.  And after my shower, I went ahead and did my next round of hip strengtheners with my stretches.  Got through the work day, ate dinner, and headed out to the Celine Dion concert in Louisville.  The show was great…and I got home late.  That being said, it wasn’t yet midnight (I got in bed at 11 pm), so I didn’t have to get out and run my miles before bed for Wednesday.  And I set a later alarm, knowing that I didn’t have my big (and high mileage) speed work that following day anymore.  Thank God for a flexible coach and schedule.  I slept really well, surprisingly…just not enough despite a later (by about an hour) alarm.

Wednesday: INSTRUCTIONS: NO WATCH ALLOWED! FOCUS ON THE GOAL OF THE RUN = RECOVERY! GO AS FAR OR SHORT AS YOU NEED, AS FAST OR SLOW AS YOU NEED, WALK OR RUN AS YOU NEED.

From tank top to sleeves.  Wednesday morning, I headed out to run just after 4:30 am.  Thankful for the change to an easy, recovery run, I was hoping to at least get 3 miles in.  I would let my legs and body tell me what I had in me.  It was 41 degrees, but felt like 39.  That was a big change from the 60 degrees the previous morning.  I started off nice and easy and, while I felt tired this morning, my legs apparently felt good.  I was a little surprised by the overall pace when I uncovered my watch at the end of my run.  I never pushed pace, or even worked hard on the hills.  Recovery is very important and even I take recovery runs seriously.  Since it all felt so fluid and good that morning, I went ahead and did 5 miles.  After a shower, I did my stretches twice…and then later that evening, after work and dinner, I went and got a sports massage…which I felt I really needed!  I went right to bed when I got home because the second speed element was in my track workout (that I don’t do on a track) the following morning.

Thursday: TRACK WORKOUT: 1 MILE WU; 10X800M (GOAL: 3:30 OR ~7 MIN PACE) W/ EQUAL RECOVERY (AT A JOG, NOT WALKING), 1 MILE CD

It had been a full two days since I had an actual foam rolling session.  Granted, I did get a sports massage the night before, but when I stepped out (back in short sleeves because the temperature was in the mid-40s), I really knew I needed to get some good foam rolling in after this.  I won’t lie, 800s are my LEAST favorite speed workout.  Seriously.  I feel like they take forever to actually run (even though, for me, it’s close to 3:30 minutes…but that’s an eternity, honestly).  I don’t have a track nearby or open to the public…so I use a stretch of road and just run up and down it.  My warmup was nice and easy, followed by some dynamic stretches (high knees and butt kicks) before I launched into all TENTEN!! of my 800s that morning.  I could feel how each one was becoming harder and harder to hit, but I actually managed to keep the prescribed pace and never was slower than Daniel wanted me to aim for.  So, that was good.  In fact, before I could even fill in the comments on the training app we use, he was already commenting on how I nailed this one.  It was a good feeling.  So was finishing this up.  Because I really was not loving the speed work.  The cool down mile gave me 12 total for the day, 10 of which were the run/jog intervals.  I really made sure I kept it at a light jog, so I could feel recovered enough to push on every interval that followed.  I succeeded.  I stretched that morning and later that night went on a 5 mile run (doing the Thanksgiving route) with my friend Melissa.  It had been forever since we had run together and, she really wanted to do this route WITH me.  I don’t get invited to run with people often, and I don’t care if you run slower than me or not, I love running with people.  We kept this at a very, very easy pace because we both needed it that way.  After I downed a bagel for dinner, I stretched again and FINALLY got in some foam rolling.  I went to bed, setting a late alarm because my rest day was coming.

Friday: REST/RECOVERY DAY!

I was definitely sleeping better this week than I had been in the previous weeks.  So, that’s an improvement.  That being said, I woke up a full hour before my alarm.  I tried to lounge in bed and doze, but I was awake.  So…I got up, showered, did my stretches, got ready for work, ate breakfast, had coffee, survived the workday, came home for dinner.  My coach and my training partner opted to move my long run to Sunday due to the weather on Saturday…so I wasn’t feeling pressed for time.  I started a new season of Top Chef (I’m on the season in Boston, ironically), went to bed, setting a later alarm once again because I knew I was either going to do a short run in a gentle rain, or head to the gym to use the treadmill if it was a harder rain. At this point in the game, I’m 2 weeks out from my goal race…why risk slipping on wet leaves or pavement, twisting an ankle in a pothole that I thought was a puddle, or putting my immune system to the test in inclement weather?  Not worth it. I’d make the call in the morning.

Saturday: INSTRUCTIONS: NO WATCH ALLOWED! FOCUS ON THE GOAL OF THE RUN = RECOVERY! GO AS FAR OR SHORT AS YOU NEED, AS FAST OR SLOW AS YOU NEED, WALK OR RUN AS YOU NEED.

Well, it was pouring when I woke up.  It was.  But I still had some time to make the decision.  I got over 9 hours of sleep, so I was feeling rested and ready, regardless.  I went ahead and did my stretches and hydrated.  I stepped outside, and it was still a steady rain, so I decided that, the best thing for ME to do, was to do this easy, recovery run inside.  On the treadmill.  You guys know I’m not a fan of the treadmill, but this was definitely the right choice.  I know a lot of people who were training and/or racing out in the weather, and that’s fine.  I don’t risk anything this close to race day.  And while it is possible it could rain on November 9…I have run and raced in the rain before.  And the training ground is NOT my proving ground and never will be.  I went to the gym and did a very easy pace (with a 1% incline) for 5 miles.  I forgot to set the incline at first, and my shins were killing me.  I was really confused and then I figured that out.  Sometimes a flat treadmill works best, sometimes that additional incline works magic.  I needed it today.  Honestly, I really kept an easy pace…probably easier than I would have done if I had been outside.  And that was the entire purpose of this run.  I went home afterwards, ate a big breakfast that my roommate prepared for me.  Then went grocery shopping.  Came home, prepared my breakfast to eat before my long run on Sunday…watched some soccer and rugby…and then went out to Dragon King’s Daughter for my “magic sushi” as my long run was tomorrow.  The playoffs for the Eastern Conference Finals were happening at Slugger Field tonight, but with the rain, despite having paid for the tickets, we bowed out.  Sitting in the rain and strong winds just didn’t sound appealing at all.  I went to bed early…hoping our soccer team pulled off a win…and preparing for my long run, most of which, thankfully, I’d have some company for.

Sunday: 14-18 MILE LONG RUN – GOAL 16 MILES – WITH 3 MILE RACE PACE FINISH: EASY PACE – DON’T PUSH IT! AND PRACTICE RACE DAY FUELING STRATEGY. AT THE END, CLIMB DOWN TO RACE PACE FOR 3-4 MILES.

With the whole intention of tapering down, I could have easily have gone on the higher end and pushed 18 miles.  But I honestly felt the goal of 16 was enough for this week.  And, thankfully, my training partner was free both days this weekend, so when we flipped to the better weather of Sunday from Saturday’s lousy weather…he was still able to join me and help me with my last push at the end.  I ended up getting up at 5 am.  This gave me time to stretch, do my pushups, eat breakfast, foam roll, get dressed, put on sunscreen, fuel, pack up my hydration vest, put on reflective gear, and head out the door at 7:20 am…without feeling rushed.  And I still had over 8 hours of sleep the night before.  I ran from my apartment down to the YMCA, where Ron was going to meet me.  I had 4 miles down there, and Ron showed up (a little late thanks to crazy road closures and traffic) and we headed out.  We kept the pace pretty easy on the 6 miles down the Greenway…which felt fast because we had this great tailwind.  BUT…this also meant when we turned around to head back (and do the fast finish) we’d have a headwind.  We eased into it…and both decided to just do the 3 miles fast at the end.  We hit it and Ron was amazing at keeping me on pace and making sure I didn’t push too much when I didn’t need to.  It felt easy having someone worry about the pace for me…and he’s really good at it.  We needed to beat a train, so the last .1 of our run was up a hill, but we were at or just slightly faster than my marathon pace.  Spirits lifted.  Feeling so good.  He was kind enough to give me a lift home afterwards.

So…we’re 13 days away from the official start of the Monumental Marathon…and with every run I’m growing in confidence and feeling more and more ready.  That’s the whole point of taper.

And, to be honest, I’m hoping that the miles go down a lot more this week…but we shall see what my coach has in store. I trust him.  It trust the process.  And for the first time in a long time…I trust my training.

2 more weeks…let’s go.

Project BQ – Marathon Training Week #17

dreams-hopes-poster-rhino-treadmill-unicornThis is how my week started out.  My training plan came through Sunday evening, before I had gone to bed.  I opened it…expecting a lot less intensity and  fewer miles.  What I got was a repeat of the week of speed work.  I actually replied to my coach’s message with, “Well, this wasn’t the week I was expecting.”  He knew I was fresh off a 22 miler, and told asked me if I felt like I was too beat up to do it.

Honestly, I knew I could do it.  Mentally…I didn’t want to.  This was taper.  Right?  Physically, though, I knew I could do it and told him as much.  And so…the week of speed work returned…with a vengeance.

Let’s get into it…because while the workouts are all a repeat…how I ran them definitely was different.

Monday: INSTRUCTIONS: BASE RUN 6-8 MILES – GOAL 7 MILES  + 4-6 STRIDES – EASY EFFORT – TRY NO WATCH AGAIN

I woke up on Monday morning feeling restless and tired.  It’s been happening a lot this training cycle – I’m just not able to sleep well after long or hard workouts.  And that, my friends, sucks!  A LOT!  So, I was tired.  But on top of that, my left hamstring (which apparently wants to be tight after every long run I do on hills) was tight and sore.  AND…on top of that, I had a few other aches that were niggling at me.  I got dressed, feeling moody, and went out for my base pace run…not even sure if I’d actually be able to do it…and not really sure I could do the strides at this point.  The good news is…after about 2 miles, it all felt better and I really started to flow.  I didn’t push the pace at all this time…but I did decide that things felt good enough to do those strides.  I knocked them out, feeling a bit of speed in my legs and was grateful that everything seemed to work itself up as I warmed up.  I did my additional hip strengthening exercises afterwards when I was working in my morning stretches.  And later that day, I met with Corey for my personal training session.  He, being an athlete himself, was very considerate of my hamstring and we worked with it and around it.  Later that night, I made sure to foam roll everything really well.  I had commented on my training plan that my hamstring was bothering me, and Daniel (my coach) did reply with that if I still felt beat up, to cut out the speed work tomorrow and just do a base pace run. I went to bed early, per usual, uncertain of how my morning run would go.

Tuesday:  INSTRUCTIONS: SPEED WORK – MONA FARTLEKS W/ 1 MILE HARD EFFORT

Well, my hamstring felt much better when I woke up on Tuesday morning.  That was a good thing.  And while I had an out…I decided that unless something didn’t feel right on the 2 mile warm up, I would do the speed work exercise that day.  And this particular day was none other than – Mona Fartleks.  If you’re an avid reader, you’re very familiar with these by now.  If you’re just joining me on this journey…here’s how these work: 2 mile warm up, 2×90 sec, 4 x 60 sec, 4×30 sec, 4×15 sec (with equal recovery after each at a pace faster than base pace), 1 mile hard effort, 2 mile cool down.  I felt good this morning.  Really good.  I hit all my paces hard and fast.  I recovered, keeping it faster than base pace.  And I managed to hit 3 new records on my Garmin.  Of course, I deleted these because they weren’t under race conditions (this is just how I do it…some people would have kept them, and that’s fine).  So, you could say I was feeling much better.  I surprised myself that day, even managing a 6-minute something mile for my one mile hard effort.  I don’t know HOW I did it…but I did.  And I won’t argue with the data.  After a shower, I did my second day of additional hip strengtheners with my morning stretches.

Wednesday: INSTRUCTIONS: NO WATCH ALLOWED! FOCUS ON THE GOAL OF THE RUN = RECOVERY! GO AS FAR OR SHORT AS YOU NEED, AS FAST OR SLOW AS YOU NEED, WALK OR RUN AS YOU NEED.

I was looking forward to Wednesday.  I really was.  Because this was the morning I got to chill.  I actually slept in an hour later, knowing that my run would be shorter and easier.  This was the one day this week that would not have some speed element in it.  And I was going to chill and just enjoy it.  And while some of my splits registered faster than they felt (not that that is a bad thing…but I really try to keep easy miles easy on these days), I didn’t want to overdo anything.  I ran 5 miles, nice and easy.  That was my day.  Just my morning and evening stretches and some foam rolling.  I went to bed just after 7:30 pm because I knew what hell awaited me in the morning.  And it was a double-digit weekday run.

Thursday: INSTRUCTIONS: 11-13 MILES WITH 3 MILES FAST FINISH – GOAL 12 MILES – EASY DOES IT UNTIL FAST FINISH AT THE END.

I slept really well coming into this workout.  For that, I was relieved.  But, I still woke up sort of dreading this run. First of all, it was cold outside, in the low 40s.  It was windy.  And I really hate double digit runs on weekdays.  I work very hard and sometimes put in long days, so when I have to wake up 30-60 minutes earlier than I normally would to squeeze in marathon training…it makes me grumpy.  I get the value of an occasional mid-distance run during the week, but as someone who already runs pretty early in the morning…these get really hard to fit in more often than not.  My body felt good, and I made sure that I kept my pace truly easy for the first 10 miles.  Then, I just pushed it on the last 3 miles.  I did this better than I had the week previously that I had done this same week of workouts…which was nice, because I was also fighting headwinds on my uphills (that’s not an exaggeration…my hills all had me running INTO the wind).  But I got it done.  And it was a relief to put it behind me.  I showered and started to do my stretches (which I had intended to do twice because I had plans that evening), but remembered that I needed to make Friday’s lunch for the office because I wouldn’t have time to make it tonight before we’d have to head out the door to Derby Dinner (I won tickets).  So, I did that…then finished my stretches…but never did get to foam rolling or the second round of stretches.

Friday: REST/RECOVERY DAY!

Thank God for rest days!!  I was up WAY past my bedtime on Thursday night with Derby Dinner Playhouse.  It was fun.  But I was tired and really ready for bed when I got home (and still had to change, brush my teeth, take out contacts, etc)…so I crashed hard.  I set an alarm for my usual Friday morning time and woke up with the alarm, but wasn’t ready to get out of bed.  Fifteen minutes later…I did haul myself out of bed to shower, stretch, drink coffee, and get ready for work.  I left the office shortly after lunch to head to Slugger Field to pick up my packet for the Urban Bourbon Half Marathon.  I met up with my friends Corey, Paul and Melissa…and that was fun…but I sadly had to go back to work.  I finished up the day, went over to Dragon King’s Daughter for “magic sushi”…and then went home to settle in, stretch and foam roll.  I went to bed at normal time…and set an alarm with enough time to get up and get ready without feeling rushed.

Saturday: URBAN BOURBON HALF MARATHON AT MARATHON PACE

I’ll have an entire blog on this race.  Let’s just say, I still finished sooner than I probably should have.  But my plan to line up with the 1:45 pacer was thwarted by the fact that there was a 1:40 pacer and a 1:50 pacer.  So I figured if I stayed in between them…I’d be doing fine.  I forgot how much the hills in Cherokee can beat up your legs.  Thankfully, my training partner, Christine, often had us run that particular way and route around the park, so even though it had been awhile, my legs had done it often enough.  I started off way too fast…eased it back…got killed by the hills (thank goodness my marathon is flat)…ran through the best water station run by MRTT/SRTT Louisville where I got a ton of screams and cheers, and then…finished strong, even though the legs were pretty much done by the 15K mark.  Press on.  Get it done.  I officially logged a 1:42:48 half this week, purposefully easing back on the pace.  I’ll take it.  OH…and this was my 40th half marathon I have run to date.  And that was with 2 years of little to no running due to injuries.  Not too shabby!

Sunday: 11-13 MILES WITH 3-5 MILES FAST FINISH – EASY DOES IT UNTIL THE FAST FINISH AT THE END

Ever have one of those days where you want to be excited about the run that is assigned to you, but just can’t.  That was this morning.  I really, really, REALLY didn’t want to run a third 13.1 miles for the week.  I was fighting it all morning.  And I was in a very bad mood when I realized that the sunrise wasn’t until 7:59 am.  I hate this time of year ONLY for that reason.  That and winter coming too soon.  But the temps today were a beautiful 57°-60° in the morning.  I decided not to wait until it got light out, but to go ahead and put on some reflective gear, get some mileage done, then ditch it at home before finishing it up.  That’s exactly what I did.  And I kept a pretty steady pace for those first 8 miles.  Then…I picked it up.  The first two fast finish miles felt fine.  It got hard after that. The legs were not wanting to push and I just had to keep giving myself those pep talks and letting it feel hard.  I was glad to finish up that run, for sure.

For it being taper, I logged 60 miles this week.  I’m really hoping the intensity and mileage start to go down from here.  I feel like I’m getting stronger, but I’m feeling pretty beat up at times…so a nice taper would feel amazing right now.  And I love long runs, but I just want to be sure I feel ready, able, and rested for November 9th’s starting line.

Feeling very inspired, confident, and ready right now.  Three more weeks.  Let’s do this thing!

Project BQ – Marathon Training Week #16

dreams-hopes-poster-rhino-treadmill-unicornRemember how I said I was in taper?  I was apparently confused.  Out of my mind.  Wrong.  Because my coach had one more long, long run up his sleeve.  And I didn’t know about it until I was leaving the Kentucky Center of the Arts.  I had gone to see Dear Evan Hansen.  I was in a pretty dress and heels.  I had a message come through from my coach telling me my schedule was posted and that I could choose how to run the 5K I was participating in on Saturday, but to not go 100%…because we (as in me…he wasn’t doing it with me, HA) had one more long, long run to tackle.

I flipped to my calendar and it was staring me down.  One final 20-22 miler.

Here. We. Go.

Monday: INSTRUCTIONS: NO WATCH ALLOWED! FOCUS ON THE GOAL OF THE RUN = RECOVERY! GO AS FAR OR SHORT AS YOU NEED, AS FAST OR SLOW AS YOU NEED, WALK OR RUN AS YOU NEED.

Thank goodness for easy, recovery days.  With as stacked as last week was with three 13.1 runs…I was happy to have the chance to rest up a little.  Especially since I had a late night with the Broadway show.  I slept in as much as I could…then got up to go out for an easy run.  The temperatures had dropped into the high 50s.  It was supposedly raining.  It wasn’t.  It was a nice run that morning.  No pushing pace.  I ran faster than I had been in the past…probably because I had no humidity weighing me down.  It was a good morning for a good run.  Even if I wore a hat because of rain and it didn’t rain.  I ended up with just over 5 miles.  No personal training…which was a blessing with the week I had leading into this one.

Tuesday: INSTRUCTIONS: BASE RUN 6-8 MILES – GOAL 7 MILES  + 4-6 STRIDES – EASY EFFORT – TRY NO WATCH AGAIN

On an even more perfect morning temperature-wise, I went out in sleeves and some gloves (if temps are in the 40s or below…gloves always because Raynauds is real friends) and shorts and just let my legs do the talking.  I reminded myself not to push any sort of pace.  Just to go with the flow…stay in control of my breath.  And let this run be the miles I needed that day.  I ended up with 7.5 when I stopped.  Then, I got to add strides on to the end.  Six of them.  And I felt fast and strong and I was fast and strong.  And that’s the bonus of the cooler weather.  When you suffer and die and cry throughout summer as you sweat it out…you fly in the fall.  Hoping this trend continues because there comes a point where it gets too cold for me to function.  And right now…we’re right in my happy place.  Ended with 8 miles for the day.  Also tacked on my additional hip strengthening exercises to the stretches I do every day.

Wednesday: INSTRUCTIONS: TRACK WORKOUT – 1-2 MILE WU; 7 X 800M W/ EQUAL RECOVERY; 1-2 MILE CD – AFTER 1-2 MILE WU, DO SOME DYNAMIC DRILLS TO LOOSEN UP FURTHER. THIS IS A REPEAT OF A PIOR WORKOUT. WE ARE SHOOTING FOR AROUND 3:30 FOR THE *ON* TIME (~7 MIN PACE) AND THEN RECOVERY CAN BE LIGHT BUT NEEDS TO BE JOGGING, NOT WALKING.

Wednesday was a bad day.  Not that anything tragic or life changing happened.  But I had a double digit run on the schedule, so I had to go to bed SUPER early on Tuesday.  Then, I had to wake up every super earlier than usual on Wednesday morning.  I wasn’t loving it.  Not at all.  I also wasn’t loving the 800s that were scheduled.  I will gladly and happily force myself to do speed work when asked, but I LOATHE 800s.  The instant I got up, I went and made my Maurten 160 Drink Mix up and began to drink it while I was getting dressed, putting in contacts, all the things. I got my hydration bag ready to go and I headed out for my speed work.  And then…my stomach decided to be on the fritz all morning.  I just think it doesn’t like having things fed to it at 3 am before pushing a fast pace.  At all.  So, had to stop a couple of times for that, but felt better and rounded it out.  I also feel that EVERY FREAKIN’ TIME I have speed work, the road I cross on the stretch that I run for it (no track…because this area is the worst) has the most traffic of any other day, no matter the hour.  UGH!  But, you know, maybe it wasn’t perfect, but I hit my paces, recovered properly and wrapped it up with stretching.  I also had personal training with Corey that afternoon.  He, thankfully, kept it basic…challenging, but nothing too intense. And for that, I appreciate him.  Also…Annie Mays didn’t have soft pretzels…so lunch was a no-go.  Had to improvise.  It just wasn’t my day.

Thursday: INSTRUCTIONS: NO WATCH ALLOWED! FOCUS ON THE GOAL OF THE RUN = RECOVERY! GO AS FAR OR SHORT AS YOU NEED, AS FAST OR SLOW AS YOU NEED, WALK OR RUN AS YOU NEED.

I love a good recovery run.  We were back in the 50s this morning, so I kept the short sleeves and shorts, but ditched the gloves before I even went out the door.  My goal, once again, was just to let my body do what it needed to that morning.  I know that I have a pretty stacked weekend, and one rest day (which will involve the Jack-O-Lantern Spectacular at Iroquois Park), I didn’t want to do anything to jeopardize how my body would feel going into those.  I figured 3-5 miles would be perfect.  I felt good out there. My turnover felt amazing.  My breath stayed controlled.  And I finished up with 5 miles.  Went inside and did my second day of additional hip strengtheners with my stretches.  Had to walk a bit farther to the office due to Harvest Homecoming happening downtown.  And spent a good chunk of my morning standing in line for Masonic Donuts (which I can’t eat, but my office loves them…except for this year…or something).  But, it was a good way to head into the weekend.

Friday: REST/RECOVERY

Full rest day!  YAY!!  I slept over 8 hours.  Got up to shower.  Did two rounds of my stretches and my foam rolling, just because I was unsure of when/if I would be able to get to it that night with the Pumpkin Walk happening.  I went into work…favorite t-shirt day…ready to sit and stand at my desk to get work done, go pick up Amanda (roomie’s sister), go to get Indian food for dinner, then head (weather permitting) to Iroquois Park to do the Jack-O-Lantern Spectacular.  It was a bit chilly, but the worst of the rain happened while we were under the canopy of the trees.  It was a good way to wrap up the evening.  I went right to bed when I got home.

Saturday: RACE FOR THE CURE 5K – YOU CAN APPROACH THIS HOWEVER YOU WOULD LIKE OTHER THAN PROBABLY NOT A FULL OUT EFFORT

Let me preface this by saying that this didn’t feel like an all-out effort.  Not one bit.  In fact, for the first two miles of the race, I couldn’t feel my feet because I was so cold.  Most of this will be covered in my official blog on the race itself, but I felt good this morning.  I had a fantastic group of people running on my team for my mom, Dottie Brady, showing their support and honoring her and others in her family.  I love all of them for showing up and running for this cause.  So, I ended up averaging a 7:07 mile for the 3.03 (the course was either short or the GPS cut out when we went through the tunnel twice) miles, finishing third overall and first female.  I had a sweet woman come over when I finished and just gave me a hug and I loved her for that.  I needed it.  It was an emotional race and I felt so supported by my friends and team.  And for that…I am thankful.  So, it may appear I went all-out, but honestly, I had more in the tank.  But tomorrow’s run will be a good judgement on how I ran this one.  I felt amazing the entire time…and the cheers and shouts from not just my team members, but also the people along the course and in the race was uplifting.  What an amazing race!

Sunday: 18-22 MILE LONG RUN – EASY PACE – DON’T PUSH IT! AND PRACTICE RACE-DAY FUELING STRATEGY.

To be honest…I expected today to suck.  I really did.  After the 5K, a day full of grocery shopping, grabbing “magic sushi” during Harvest Homecoming (traffic and parking nightmare, friends), and a chilly Louisville City FC soccer match…I didn’t have high hopes for this run.  I set an alarm for 5:15 am.  Got up, put in contacts, ate breakfast, stretched, hydrated, got dressed, drank my Maurten 320 Drink Mix, and got ready to head out as it was getting light out.  It was 36° outside, so I put on bright yellow capris and a long sleeve shirt with gloves.  And I realize I would have been cold for a few miles, but I probably would have been fine in short sleeves and shorts with the gloves.  Eventually.  I wasn’t pushing pace at all, and I was doing what I could to make it so that when I did my Thanksgiving course at the end of the run, I could head straight home.  The cooler weather was nice, but I did feel overdressed after a time.  I rolled up my sleeves halfway through the run.  I did practice my fueling…and I definitely have that dialed in for race day.  YAY!  And I felt strong, even on the super hilly back half of this run.  I finished it up, feeling confident about the race four weeks from yesterday.  Honestly, I’m as ready as I’m going to be.  Now it’s just a matter of taking care of myself through taper.  I’ve been a bit sluggish the rest of today…but aside from that, feeling good.  Happy that taper has officially (for real this time) started!  YAY!

Bonus Sunday inspiration was Kipchoge’s world record 1:59:40 marathon finish on Saturday…and Sunday was also the 6th Anniversary (to the day) of me running my first marathon and getting my BQ.  I hope it serves for further inspiration and motivation as the weeks wrap up and I head into my 16th marathon.

I have no idea what my week will look like, save for a half marathon on Saturday of this coming week.  I anticipate that I’ll be told to take this one easy and not push the pace.  And that’s fine by me.  I’d like to just cruise a half marathon because I’m tired.  I’ve had some pretty crazy weeks these past two weeks, and I’m ready to start seeing some downtime.

Who else is happy to hit taper time?  Anyone else running Urban Bourbon next Saturday?