Why I've Been MIA

I haven't written since I completed my last marathon in October!  This doesn't mean I have not been running.  A lot has happened since then.  I will do my best to fill you in on my races and update you on my latest training.

But first...why I've been MIA.

I was preparing for a cross country move. I was actively looking for a new job and it just so happens the biggest area for my career is in California.  I had been interviewing for positions in Southern California when an exciting opportunity came up in the Bay Area. After many long months of preparing, I took a chance and moved to California. All of this meant that I had not signed up for any major races.  I did not know what city I would be in, if I would have the ability to take vacation right away to travel, and financially risking the racing and travel costs of a marathon just was not an option.  No more excuses. I am settled in at our new home (my loving supportive boyfriend and Watson the cat made the trip with me).  I am still sorting out my workout routine and the best routes for running but nonetheless I have a marathon in mind.

While I was gone I ran a 5K and two 10Ks.  Both were small local races that I signed up for fun but also to gauge how much I have improved after a short year of running.

Turkey Trot 5K (November 2014): 

Lauren and I after the race

I ran this race with one of my oldest and best friends back near my home town.  It was the morning of Thanksgiving and flurries during the start of the race.  I ended up with a 21:22 and first in my age group (4th women overall).  I was very surprised and happy with my time since I had not raced a 5K since I was a sophomore in high school.

Martha's Run 10K (April 2015):

This was held just a few blocks from where I was living in Pittsburgh, PA.  It is by far the toughest 10K route I have ever run.  The hills of Mt. Lebanon are unforgiving.  The first 2 miles of the race are at a drastic incline.  Despite being warned by two of my co-workers at the time, I ran the race with no fears.  I ended up with a time of 46:27 (which was a PR at the time) and 2nd in my age group (6th overall for women).  These shocking results gave me some much needed confidence. I had not signed up for the Pittsburgh marathon because I did not know if I would even be around for it.  All of my runner friends were preparing, and I was super jealous.

Trooper Iwaniec 10K (April 2015):

Just a week later I ran a local 10K through the roads of St. Vincent College. I had run the race the year before and was desperately trying to place in the Top 3 Women.  I had a 1.5 hour drive prior to the race and was still feeling the affects of last weekends race.  I was having some stomach issues but obviously wasn't going to let that stop me.  The course is two loops (the 5Kers drop off after 1).  I felt good the first 5K.  I was third for the women with no one around.  I just had to keep that pace and I would have finished happy.  Shortly after the first loop, my stomach started cramping and my legs were shot.  I was heading up a steep hill when I noticed my pace at dropped almost a minute from my goal.  Shortly after I was passed by another female.  I did my best to keep her in sight.  I finished strong, but not strong enough.  I ended with a 46:10 a new PR and more than a minute faster than the year before.  I finished first in my age group and 4th female overall.

Then by mid May I was interviewing and flying to California for a visit.  With all the traveling and stress I trained very little.  I was given about 3 weeks to pack up and move.  With a crazy schedule from May to June I did my best to run when I could and strength train when I had the opportunity.

Rancho San Antonio Park

For the past 2 weekends I have been doing a run through a local trail we found not far from our new home.  To be honest, those 7-8 mile runs have been awful.  The sun is hot, my legs are week, and my endurance is far from where it was.  Today I prepped a schedule for the next two months and tomorrow I start running with a local club (something I have never done before).

My goal is to PR by the end of December.  There is a marathon in Sacramento that I have my eyes on.  I have a lot of work to do.

Race Review- Columbus Marathon

Race Day:

Woke up around 5:20am.  I ate a hard boiled egg and a bowl of cereal with my normal cup of coffee.  I was dressed and on my way by 6:15am.  Getting to the start line was an easy 1 mile walk which also helped me warm up a bit.  

Warm-up (10 min):

• Knees to chest
• Side shuffle
• High knees
• Butt kicks
• Warrior lunges (hold for stretch)
• Side lunges (hold for stretch)
• Strides
• Kick throughs

After my warm-up I took off my sweatshirt and warm-up pants and left them at the gear check.  I headed to the bath room and then my corral around 7:15am.  This gave me another 8 minutes to warm up my hips which cause me the most trouble during long runs.  One last bite of a granola bar and a sip of water. I entered my corral.

The Race:

National Anthem and we were off.  

Although tempting, I stayed away from the crowds starting off under a 7:30 mile and stuck to a pace I was comfortable with.

I don't really remember much of the first 3 miles.  I didn't look at my watch much and just ran on feeling.  I watched the crowds and the runners around me.  I was averaging just under an 8:10 pace.

Around mile 4 I ran into two other runners that seemed to be just around my pace.  I decided I would take this chance to make some friends.  We chatted and encouraged each other for the next 13 miles.  I had no idea what kind of effect this conversation would have on my race.  We were hitting somewhere between 8:05 and 8:10 in pace which was great.  I quickly learned that one of the runner's goals was to qualify for Boston.  My focus quickly changed from myself to her.  Her plan was to make it to mile 16 at our current pace and pick it up to finish under 3:35.  I wanted to help her get to that point knowing I would eventually have to back off.  At mile 16 we said our Good-byes--she was off.

After exiting the excitement of the Ohio State Stadium, the course seemed boring at many times. We were running through residential areas with many quiet streets.  I backed off  and finished my next two miles just under 8:45 pace.  That leaves me at mile 18. 

Things began to go downhill from here. Something didn't settle right in my stomach, and I had to stop briefly to throw it up (sorry it's gross, I know.)  I lost a great deal of liquid, and my body was starting to cramp.  I made it to the next liquid station and had to walk a little.  I did my best to put it out of my head and kept running.  Mile 19 through 23 were an average of 9:30 mile pace.  This is quite slow for me, but my muscles were struggling.  

Mile 24 through 26 were a bit of a blur.  I was in a lot of pain and my muscles were cramping with every step.  I tried once to stop and stretch but that only made it worse.  I just kept telling myself..."If you walk you will only drag this pain on longer...keep running".  I looked around and I could feel the pain from all of my fellow runners.  I stayed positive and did my best to push what I had left through the finish line.

My Official Time

My Garmin Information---seemed like a common theme that the miles were slightly off.

Was it the time I had hoped for...not quite.  Was I happy with my time...yes.  I ended up finishing with about a 10 minute PR.  For my second marathon I will gladly take that, especially since my first marathon was only 5 months ago.  I have learned so much in training, and I know I will only get better from here.

What this marathon gave me:

After finishing and meeting up with my supportive Mom and boyfriend, I sought out a place to just sit for a moment.  To my surprise I ran into my running partner and couldn't help but reach for a hug. She reached her goal and ended up qualifying for Boston. 

Being able to complete 16 miles easily on pace for a Boston Qualifying time next to her made me realize something I had not thought much about previously...I have the ability to BQ.  This Ah-Ha moment is already embedded into my brain and has given me a great deal of confidence.  Although I am currently taking a little time off from distance running, I have already begun to reevaluate my training and what I plan on doing in the future. 

Thanks to my boyfriend I have these great pics, and he gladly lent me his arm that 1 mile walk back to our hotel. 

Columbus Marathon Review:

• Expo: Easy to get to, no lines or hassle picking up packet, good variety of vendors.
• Location: From what I could tell Columbus was a clean city. It was easy to get to and from the start/finish
• Porta Johns: Strangely set-up--waited quite a while before the race.
• Course: Pretty mild hills, great fans, ---some quiet miles through residential areas.  The best part about the entire weekend was seeing the Children's Hospital kids along the course. 
• Finish: It seemed like I had to walk a bit to receive any Gatorade and food. But a lot of medics and volunteers
•  Overall:  I would definitely recommend this race to another runner- especially one looking for a less challenging course that needs a good confidence booster. Plus your fee goes to a great cause, and it is clear the entire course who you are running for.

Marathon Week

First of all, if you haven't already check out my latest article on the weeks leading up to your big race.  It is all about preparing your mind and body.

“I tell our runners to divide the race into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart.” – Mike Fanelli

http://insidetheathleticgrind.com/moments-before-the-marathon/

As far as my prep goes:

Sunday: Rest, stretch, walk, foam roll.
Monday: Easy 3 mile run, walk, foam roll, stretch.
Tuesday: Rest, stretch, walk, foam roll.
Wednesday: Rest, stretch, walk, foam roll.
Thursday: Easy 2 mile run, foam roll, stretch.

I have been maintaining relatively normal eating habits that I have this entire journey.  However I have added a few extra carbs to my lunch and dinner.  I am focusing a lot on hydration and sleep with trying to get no less than 8 hours a day and taking a short nap after work if I have time.

I will be heading to Columbus this afternoon/evening to head to the expo and check in to my hotel. That gives me a full day Saturday to relax and keep my feet up.

Doing my best to combat my crazy nerves.  I will be sure to update my blog post race and conclude this journey of my running career.

This race will end, but my running journey has just begun.

On your left.

Week of Tapering

I am officially in taper mode. It is an important time of training, but also the time of where your mind goes crazy.  All of a sudden your mileage drops.  Although I understand and know the importance of tapering my body goes crazy because I want to keep running. keep training, keep working harder.

Despite my need and want to run, I held back my pace and my mileage this whole week. 

This is what my week looked like:

Time, distance, elevation change, and average pace

I have been also focusing on rolling out and stretching as much as possible (at least 2 to 3 times a day).  On my off days I have been going to light yoga routines.  Most importantly I am making sure I am sleeping enough and keeping up my nutrition.

There is one week until the marathon and my nerves are in full effect. All the training, all the sacrifices, all the pain, and all the preparation for one run.  My goal this upcoming week is to continue with low mileage, keeping my focus on stretching, great nutrition and rest, but most importantly mentally prepare myself.  Reminding myself to have fun and relax.

Good luck to everyone training and racing this fall.

Less than 2 weeks until Marathon #2

“Surround yourself with the dreamers and the doers, the believers and thinkers, but most of all, surround yourself with those who see the greatness within you, even when you don’t see it yourself.” -Edmund Lee

Sorry it has been over a week since my last Blog Post and update on my training.  Most of my spare time is spent resting or sleeping in hopes of giving myself plenty of time to recover.  These last few weeks are the most critical for your final steps of preparation until your race.

Taper, taper, taper...cut back on your miles. Let your body rest. Refuel. Prepare your body and mind.

Last Tuesday:

-Stretching

-Hip mobility and balance work

-Single leg squats

-Sumo squats

-Lunges

-Side Lunges

-Core work

Last Wednesday:

Short, quick 3.30 mile run.

Last Thursday:

Another short, quick run.

Friday:

Rest as usual. 

Saturday:

My Saturday run was 7 boyfriend miles + 4 girl miles back on the Montour Trail for a total of 11 miles at 9:25 avg pace.

Nick is training for a run in November which will be his first ever road race and first ever half marathon.  I remember how hard it was to get through some of the mental barriers of running when I first started, and I wanted to be there to help him through a few of his.

Neither of us took headphones on our run, so it was just us (pretty much alone) on a quiet trail.  I wore the watch and did not let him know of the time or the distance.  I wanted to push him (safely) to a distance that I knew he was able to accomplish at this point in his training.  I wanted to help him get through mental boundaries he had of a specific time period of consistent running and distance.

Earlier in my training I had major deficiencies in strength that Nick helped me through. He wrote me out lifting programs and schedules, ran power running workouts on the track with me, and motivated me in ways I could not do alone.  He continues to build my strength both physically and mentally.

Marathon training and running in general is often compared to life---the ups and downs, the mental endurance, the goal setting, and achievements.  My advice for those in training or just in life is the most important relationships are the ones where you both make each other the best version of yourself.  Keep the ones who make you stronger close by.

If you haven't already, check out Nick's Journey to his first road race.

One last "Long Run"

"Be unrelenting. If you don't believe, then who will?" -Kara Goucher

Heading into a race you always wonder: did I train enough? Could I have worked harder? What could I have done differently? Am I ready? Can I hit my goal?

If you are thinking this, you are not alone.  As runner's we are based on individual success. This allows us to put a great deal of pressure on ourselves.  Our outcomes are determined by our work, our preparation, and our execution.

Just breath. Trust in your training. And take one mile at a time.

"If you have the courage to fail, then you have the courage to succeed." -Shalane Flanagan

This is something I deal with a lot.  I put a great deal of pressure on myself and often forget about having fun with running.  I want to be the best I can be at this sport. I am one of the most competitive people I know (ask my boyfriend).  But with all of this I go through ups and downs with my confidence levels.  I am new at running, and after only completing my first marathon only 5 months ago, I have a lot to learn.  I try to gain something different from every run, every workout, and every emotion I feel along the way.

Saturday was my last "Long Run" before my next marathon.  I will start tapering the next 3 weeks.

17 miles that felt at a rather easy pace for me.  I felt pretty strong for the majority of the run.  I was lucky to be able to complete this run back on a trail which is relatively flat with a few small hills.  I learned last marathon training that I could not continue to do my long runs around my neighborhood because the hills are so drastic that it was killing my legs.

Sunday: Homemade whole wheat apple pancakes for breakfast and homemade "healthier" Greek yogurt mac and cheese.  Love experimenting in the kitchen with good food and fresh ingredients.

Monday: Recovery run, lots of stretching, hip mobility, and core work.

 Keep on running.

Keep your head up.

Prepare for YOUR race.

On your left.

Less than a month until my next Marathon

My next marathon is officially less than a month away.  I will be running the Columbus Marathon on October 19th.  The nerves and excitement are beginning to set in.  My training started off pretty bad with severe IT band pain that I developed shortly after my last marathon in May.  That has put my training behind quite a bit.  Despite that I hope to finish with a PR and more experience under my belt.  I have learned so much from December when I first started training for marathons.  I know that in time my knowledge and experience will only enhance my performances.

Monday:

Pretty chilly out for my nice 6.5 mile run through my neighborhood.  I finished off my run with hip mobility exercises.

• Single leg balance (10 each leg hold for 5 sec)
• Leg raises (30 each leg)
• Clams (40 each leg)
• Hip raises (20 each leg)
• 4 way hip (10 each way x2)
• plank (3 minutes)

Tuesday:

Completed the same workout as previous weeks. Won't bore you with the details but check it out if you missed it.

Wednesday:

Stretch, rest, walked about 1.5 miles, and stretch again.

Thursday:

Usually do some sort of tempo run on the track, but some football game was going on at the high school track near my house.  Although frustrated I had to alter my run, I decided to do 6 miles at just around my half marathon pace.  Again through the hills of Mt. Lebanon this was still a tough run for me.

Also got a nice surprise in the mail today from CLIF.  They are one of the sponsors for the Columbus Marathon and are providing the Pace Team for the Race.  They sent me a package with some post workout protein, a CLIF shot (during), a hydration packet, a traditional CLIF bar, and their energy Blocks.

To all who are running a marathon this fall---keep your head up and stay focused.

On your left.