Friday, January 1, 2021

New Day New Year 10K

The long awaited 2021 is here. And what will it bring?

For starters, the first race in the Northern Virginia area (that I am aware of) held on closed roads: The New Day*New Year 10K. All the local races that I ran in 2020 starting in March were either in Washington DC or on roads open to traffic (Fort Hunt 10K). Here's a quick recap:

  • Outer Banks 5K (in North Carolina)
  • Fort Hunt 10K (open road in a park area)
  • Hanover Half Marathon (in Pennsylvania)
  • Harrisburg Marathon (in Pennsylvania)
  • Cranberry Crawl 5K (in Washington DC)
  • Christmas Caper 10K (in Washington DC)
This is great news because it sets a precent of Loudon County being on board with live races and road closures. Hopefully we will start seeing more races come back to Northern Virginia.

Background
This race offered a 5K and a 10K option. I wasn't sure which one I wanted to do, but looking at the course made it an easy decision. The 5K course ended on an uphill and part of it was on a neighborhood path. The 10K course ended on a downhill and there was no neighborhood path; it was all road. 

However, the day before the race, we received an email letting us know that the 10K would now be two laps of the 5K. Definitely a bait-and-switch. I am assuming that it's less expensive for them to use the 5K course for both races because they don't have to pay for as many police officers and close as many roads. I could be wrong, but that's my best guess as to why they would change it at the last minute.

My heart sunk upon reading this. What I had thought would be a decently fast course on 100% roads was now going to be more challenging with part of it run on a neighborhood path, times two.  I briefly considered switching to the 5K. That way I would only have to run on the path once. But I ultimately decided to just stick with the original plan. It was not the end of the world, of course, and 2020 has taught me to be flexible and roll with the punches. So I tried not to focus on it too much and just accept the change. But I think it got into my head a little when it was time to execute. 

Before the Race
The race started at 9:30 so it was easy to take my Maurten Drink Mix 3 hours beforehand at 6:30. I used the same fueling strategy that I used in the Christmas Caper 10K from two weeks ago when I set a PR. 

I decided to wear my Nike Vaporfly Next % shoes, for a few reasons:
  • I wanted to save my adidas Adios Pro for my next marathon, as I will likely not be able to obtain another pair before then. (Due to my high cadence, I wear through shoes very quickly).
  • There was a chance of rain, and there is no traction on the Adios Pro, whereas the Nike Vaporfly has decent traction. 
  • I have two pairs of the Nike Vaporfly, which each cost me $260 after tax, so I figured I should probably use them at some point.
  • I thought it would be good to get a true comparison of the shoes. I never thought the Nike Vaporfly Next% made me any faster than normal shoes, but now that I had the Adidas Pro to compare them to, I wanted to try again.
Greg and I arrived with ample time to pick up our bibs and warm up. It started to rain lightly as we were warming up, which was supposed to hold off until after the race. Thankfully the rain ended after about 10 minutes and it wasn't enough to make the roads slippery.

In fact, the weather ended up being nearly perfect. 34 degrees, 3mph winds, overcast. The forecast kept changing all week and originally we were looking at a torrential downpour and 38 degrees! At one point, winds were forecast to be 13-15mph. We definitely lucked out in terms of weather, so I probably should not be complaining about the course change.

We warmed up for a little over 2 miles, finishing at the start line. When we arrived, we were surprised to see that many runners were already lined up on the designated spots, so we wouldn't be among the first to start. To maintain social distancing, two runners were released at a time, with sets going about 5 seconds apart. And there were multiple waves. We wore masks in the start corral and took them off once we started the race. There were about 50 runners in the 10K (which started first) and 100 runners in the 5K. 

Miles 1-2
As the race started, I felt really good. I thought that this would be a strong race for me and I had plenty of pep. I now realize that this is because the race started downhill! There were about 4 women ahead of me, all of whom I passed in the first mile. I thought to myself, "Wow, this could be my day to win the race!" Greg lined up behind me at the start line so he was in the set of runners that started 5 seconds after me. He passed me about half a mile into the race, looking strong. 

I got through mile 1 in 6:40. This was faster than my first mile from two weeks ago, so I was pleased with it. (Sure, it was a downhill mile, but it didn't seem to be that much of a downhill). Shortly after finishing the first mile, a woman passed me from behind. She had started after me and passed me and some of the guys in front of me. I later learned that she ended up being the first overall finisher, for both men and women! Very impressive.

Things started to feel hard during the second mile, but I still felt strong and energized. I believed that I was crushing it and running very quickly, but the 6:45 split on my Garmin was a bit disheartening.

Miles 3-4
The neighborhood path was at the start of mile 3. There was a downhill stretch, but then that momentum was killed by having to get up onto a curb and make a sharp turn onto a path, and then another sharp turn onto a wooden bridge/boardwalk type of surface. I was very thankful that it wasn't raining because this had the potential to be slippery. And then a few more turns through a parking lot before we were back onto a road. Annoying, but manageable.

Here's where I think the last minute course change got into my head. Similar to mindset at Harrisburg, I got annoyed at the awkwardness of the course. I let it bother me and I allowed it to give me an excuse for slowing down. To run well you need to be 100% positive or neutral, and I let some negativity seep in. Mile 3 was mostly uphill so I wasn't too surprised to log a 6:49 for that mile. It wasn't what I was hoping for, but I figured I could make it up during the 4th mile, which would be downhill again as the course repeated itself.

At this point, a new challenge emerged: passing the 5K runners. As one would expect, there were packs of them running 2-3 abreast and weaving around them was difficult at times. Additionally, there were 10K runners coming back on on the same route. So I was trying to weave through 5K runners and make sure I didn't have a head-on collision with the 10K runners. 

I was able to get some advantage from the downhill of mile 4, but not as much as I needed to make up for the slow down of mile 3. I logged 6:42 which, on a downhill mile, wasn't that fast for me. I was expecting to be running closer to 6:30 and I still felt decent, but I just couldn't bring myself to push any harder. It's like I knew I could run faster. Just two weeks ago I was running 6:36 flat miles and now my downhill pace was 6:42. 

A 5K runner in the background
Miles 5-6
I was so ready to be done with the race at this point. There would be no more fast downhill miles, just the long uphill stretch to the finish and another run through the neighborhood path. Thankfully I passed some 5K runners shortly before getting onto the path, so I didn't have to pass anyone while on the narrow path. I was encouraged with my 6:43 for mile 5, but I simply didn't have the gas in the tank I needed to run uphill for the long stretch.

At one point I felt so bad I told myself I would be happy with anything under 7:15. Usually I can totally rally during the last mile of a race, but not today. I observed that it's hard for me to run uphill in the Vaporflys. They are bulky and I felt like if I had more contact with the ground at that point, I could have engaged my muscles more to help out. Mile 6 ended up being 6:57, and in hindsight I feel like I could have run that faster. But at the time I was in so much pain, I was hoping just to be under 7:15! 

The finish and beyond
I came through the finish in 41:44, which pleasantly surprised me. I had been projecting 42:xx. I felt like this race was so much slower than 10K from two weeks ago, and yet this time was only 11 seconds slower - my second fastest 10K ever! 

If you look at the distance on my Garmin, this race course measured 6.18 miles at an average pace of 6:45, and the Christmas Caper measured 6.28 miles at a pace of 6:36. So, while there is a notable difference between a 6:36 and 6:45 pace, the "shorter" course today meant there was only 11 seconds difference in the official time instead of 54.

Greg was waiting for me at the finish and I was thrilled to learn that he broke 40:00 for the first time by running 39:38. Amazing! I knew he could do it. He absolutely crushed it. He was the 4th overall finisher and I was the 6th. As for the women's race, I came in 2nd. I was pleased with this. I think that the awards are coming in the mail. 

This race had amazing swag: hat, gloves, and a neck warmer. Overall the organization was strong and I was thankful to be able to continue with my New Year's tradition of racing. The only areas for improvement would be not changing the course at the last minute, better traffic control of the two-way stretch, and certifying the course. Some of the 5K runners logged 3.06 miles on their Garmins. The 10K was closer to the true distance because we ran an extra little stretch that wasn't part of the 5K. Knowing this, I am happy that I decided to stick with the 10K because I believe it was more accurately measured. I don't think the courses were USATF certified. 

Greg and I did a short cool down during which the rain came back. All in all, we really lucked out with the weather!

Final Thoughts and Key Takeaways
There are positive and negative ways to look at my race today. I guess instead of negative, I should say "constructive" lessons I learned to improve on for next time. 

Positive:
  • Officially my second fastest 10K ever
  • Fast time on a hilly course, with a half-mile uphill stretch at the end of the race
  • 2nd place female
  • Pushed really hard, got a great workout in
Negative
  • My heart rate didn't get all that high, I believe I had the fitness to go faster
  • I let negative thoughts seep in; I shouldn't have let the course annoyances bother me
  • I was only 11 seconds off of my PR, if I had just pushed harder I could have beat it
  • My Garmin pace was 6:45, and I have run about 5 other 10Ks at this pace, so it's not like this race shows a big fitness gain
As for the Nike Vaporfly Next% shoes, I think I am done with them. Yes, I paid $260 a pair and I have two pairs of them. But I don't believe they make me faster than my normal speed training shoes (Adidas Boston or adidas Adios non-pro). They also irritated my Achilles so I am hesitant to wear them again when they aren't a fast shoe for me. Do I think I would have been faster in the adidas Adios Pro? Yes. But I don't regret not wearing them because I had valid reasons for wanting to give the Vaporflys another shot. At least now I know and I won't feel guilty about spending all that money but not using them.

At the end of the day, racing is really just one big experiment. You have to try different strategies and see what works. Nutrition. Shoes. Pacing. Warm up. Mental approaches. I think this race fueled my fire to get back out there and push really hard on the next one.

Sunday, December 27, 2020

2020 Hindsight

Despite most races being canceled, I had a decent running life in 2020. In fact, I've logged 2,855 miles this year, which is 160 more than last year, making it my highest mileage year ever. And there are still four more days left to add some mileage! Below is a graph of my mileage starting in 2012. I'm not sure if I will ever have a year of higher mileage than this year, so this could be a lifetime PR. Part of the reason I was able to log all of these miles was lack of recovery from live marathons, lack of illness, and lack of injury.

Longest run streak
Along with my highest mileage year ever came my longest streak ever: 181 days. From January 14 to July 12 I ran every day, totaling 1,461 miles! The streak started after taking time off from Posterior Tibialis

Tendonitis in January, and ended when I felt run down from the heat and humidity in mid July. I will likely never again have such a long streak because I would typically not go for 6 months without running and recovering from a marathon, necessitating time off. 

If you decide to start a streak, the most important thing to remember is that you control when the streak ends and not vice versa. In other words, the streak will have to end at some point and you want to have it end because you choose to end it, and not because you are forced to end it due to injury or illness. 

I had another long streak between July 17 and November 6: 112 days. This streak ended when I took a rest day two days prior to the Harrisburg marathon. The combination of these two streaks (181 days and 112 days) helped me reach that high yearly mileage total. 

Highest mileage week
My coach challenged me to run a 90-mile week in April. This included the virtual Boston Marathon on April 20, which I ran at my easy pace. I was able to log 7 miles the next day and continue on with about 10 miles a day for the rest of it, including a 19-miler. 

Because I have been working from home since March, I have had more time to devote to running and recovering from my runs. Not having a commute and not having to do my makeup has been a big time saver. I'll admit that I am now spoiled and once I return to the office, it will take me a while to get back into that rigid schedule. 

Virtual races
I'm not a huge fan of virtual races, but when real races simply don't exist, virtual races are better than nothing. I also thought it was important to support our local running store by registering for a few of these. 

  • Cherry Blossom 10-Miler: 1:09:46.  Since the race was canceled and I was already trained, I figured I would get credit for it and appear in the results by running a virtual race with Greg.
  • Boston Marathon: 3:40:02. I ran this race on April 20, which was the originally scheduled date of the Boston Marathon. Their official virtual race took place in September, but they allowed me to use
    Virtual Boston Marathon
    my April race. I was thankful to receive the medal and the shirt!
  • Mother's Day 4-Miler: 26:27. Greg and I raced this one for the primary purpose of supporting Potomac River Running, our local running store. Plus, when races started getting canceled in March, we all thought that by May things would be back to normal! So in my mind I had planned on running this race as a real race.
  • Indianapolis Monumental Mile: 5:58. I ran this one on a track. I had actually run a faster mile in 5:52 two weeks before, but on the morning of the virtual race I felt a little stale and the weather was warmer (it was late June)
  • Firecracker 5K: 20:19. No race report for this one. This is the fastest 5K I've ever run in the summer so I was thrilled with that. We lucked out with lower-than-normal humidity for July 4th and because it was a virtual race, we were able to start it an hour earlier than the live race would have started. It wouldn't have felt like July 4th without a race, so we did it!
I also was a virtual finisher of the Lucky Leprechaun 5K (tempo run) and the Run with Stride virtual 5K (tempo run). The virtual races were an interesting experiment, but I hope to never run one again. 

New PRs
Do you count a virtual PR as a PR? I think so! After all, the "P" stands for personal. Also, if the answer to that question is "no," then what motivation do you have when running a virtual race? If you don't consider the result to be legit, it will be hard to motivate yourself to push hard. Repeating "it matters, it matters, it matters" over and over again helped me get through all of my virtual races. That said, I make a mental note of whether or not my PR was run in a live race or a virtual race. In my Race History, I have all the virtual races in italics. 
  • 1-Mile PR of 5:52 (time trial) and 5:57 (live race)
  • 4-Mile PR of 26:27 at the Virtual Mother's Day 4-miler
  • 10K PR of 41:33 at the live Christmas Caper 10K
  • 10 Mile PR of 1:09:46 at the Virtual Cherry Blossom (although I have run faster 10-milers in live half marathons, so this one is tricky).
That's a good amount of PRs in a year where most races were canceled and I'm 42 years old, either at my peak or approaching my peak.

Loudon Street Mile in July

Real, live races
I did manage to run two live half marathons this year and a live full marathon. The first live half marathon was before all of this started, the first weekend of March. The other was in October in Hanover, PA. That one didn't go so well because of the hill profile, but it was still nice to be in a live race setting. 

I ran the live Harrisburg Marathon in November. Just two weeks later, the state introduced new restrictions which would have made the race a no-go. I am so relieved I had the opportunity to run it, even though digestive issues made the race a slow slog.

An of course, setting a PR at the live Christmas Caper 10K earlier this month was a huge mental boost. Especially at a distance that I had struggled with since 2017.

Predictions for 2021
Of course we all expected things would be back to normal in 2021, right? Not happening. There's no clearly defined goal post for a "return to normalcy" as we know it, which to me means that things will not return to normal within the next year, two years, three years, or maybe ever. I know that sounds pessimistic, but once you set a precedent of closing businesses, canceling events, closing schools for the sake of public safety, then it suddenly becomes acceptable to close/cancel them again.

I don't think large marathons like Boston, New York, or Chicago will occur in 2021. If they return in 2022, I imagine they will be different from how we know them. 

Thinking about the timeline of things, here is what we all thought would get us back to normal:
  • Flattening the curve (March-April)
  • Slowing the spread (May-June)
  • Vaccines become available (July-October)
  • Everyone is vaccinated (November - ?)
  • Everyone is vaccinated from all mutations and new strains (future)
While my outlook for things in general may seem bleak (and I hope I'm wrong), I mainly just focus on what I can control and I do believe that I can have an active running and racing life in 2021, just like I did in 2020. It will mean spending more time doing research, having less flexibility over when I race, running on courses that might not be ideal (gravel, etc), and having a plan B, C, D, E and F. 

We do hope to go to Africa for our postponed safari in August. Right now I am 50/50 on whether or not that will happen. 

Final Thoughts
This year has been stressful for all of us, but I was fortunate to have a stable job that allowed me to work from home, and so was Greg. I didn't get sick at all this year -- no mono -- which is always a win for me. Thankfully I don't have children to worry about and never have we been more confident in our decision to not have children. Running has helped me keep my sanity and if it weren't for my running I don't think I would be in as good of a spot mentally. It has provided me structure, routine, purpose, and excitement. 

Happy new year to all my blog readers. 

Saturday, December 19, 2020

Christmas Caper 10K: Happy all the way!

This morning I ran the real, live Christmas Caper 10K in Washington, DC. This was the same course as my 5K from November, only doubled. It's a no-frills race series. No chip timing, no shirt. Just a race on a fast course with fast runners. 

I had run this race before, 12 years ago in 2008! I had to consult my race history in my blog to find the report and sure enough, I have a report from the 2008 race. In 2008, I ran 10 miles with hills two days before the race, 5 miles the day before the race, and then stayed up past midnight the night before the race at a holiday party. And then I was upset that I didn't PR. Hahaha! Back then I thought I was invincible and should be able to PR in any circumstances. My time was a "disappointing" 49:36. And then I ran 17 miles the following day. (Insert facepalm emoji here).

Race Approach
This year, my goal was to PR. The conditions were perfect (I give them a 10/10 on my race weather scale) and I was in outstanding shape. My 10K PR was my longest standing PR from 2017 at 41:51. I really had no idea how I ran that fast because that course was insanely hilly. And ever since that 2017 race I thought, "If I get good weather and an easier course, a PR should be no problem".  I had run six 10k races since setting that 41:51 PR, and none of the six were faster. Four of them were humid, one of them was coming off an injury, and one was on a track.

Even if I hadn't been in the best shape ever, a flat course with perfect conditions meant a shot at a PR. I told my coach I wanted to PR and his response was "yeah, let's just do it" as if it was no problem! I liked having the mindset that it was really a matter of getting it done. I had the fitness and the conditions, all I needed to do was to execute. 

Fueling Strategy
If you have been following my blog you know that I have been experimenting with different fueling strategies since my digestive nightmare at the Harrisburg Marathon in November. I am using Maurten products, and for a 10k, their website recommended having their Drink Mix 160 three hours prior to a 10k, and then a caffeinated gel 30 minutes before race start.

I had only tried the Drink Mix once before on a training run, so I decided that instead of drinking the entire serving (500ml) I would drink about half. And instead of my normal English Muffin with peanut butter, I would have half an English muffin with Almond butter. To summarize:

  • Almost half of the Maurten Drink Mix 160 packet three hours before race start
  • Half of an English muffin + almond butter 2.5 hours before race start
  • One caffeinated Maurten gel 30 minutes before race start
This worked really well and I had no digestive issues before, during, or after the race. 

Before the Race
Greg and I left the house at around 6:30 for a race start of 8:00. He ran the 5k, which started at 7:50. We arrived at the race, got our bibs, and used a wonderfully warm indoor bathroom at the nearby golf course. It was 28 degrees, so I decided I would warm up for a little longer than usual. 

I wanted to dress festively but also appropriately for the weather. I wore green capri tights, a red short-sleeve shirt and arm warmers. I find that a short-sleeved shirt plus arm warmers is better than long sleeves for racing because it lets some air into the core. When I ran the Indianpolis Half Marathon last
Photo by Cheryl Young
year, it was 28 degrees, overcast and windy. I wore a long-sleeved shirt, and I regretted it.

Some people wear shorts in this weather. I find that tights do not slow me down or weigh me down, and my legs don't overheat. And if my legs are too cold, they won't move as quickly. So I will race in capris if it's 35 degrees or cooler. I overheat in my face and chest area, so wearing a lightweight short-sleeved shirt was perfect, with the arm sleeves keeping my arms warm. I wore convertible mittens with hand warmers inside of them.

I wore my new adidas Adios Pro shoes that I wore in the Marathon. I really wanted to wear my green Nike Vaporfly Next% because they matched the outfit so perfectly, but those shoes simply don't work as well for me as the adidas.

After putting on my bib and using the bathroom, I warmed up for 3 miles. I paused to watch Greg start his 5k. He looked strong! I made sure to include strides and faster running in my warm up. At 28 degrees, it can be difficult to get moving and I wanted my legs nice and warm starting at mile 1.

After the warmup I lined up at the start line in my mask. The 10K race had only 15 runners total! Very small. Of those 15 runners, 5 were female. I did not know this at the time, I only know because I looked at the race results afterwards. There was no chip timing so I wanted to line up close to the starting line. However there were other serious-looking runners up there and I didn't want to crowd them (social distancing and all).  So I lined up about 10 feet back. 

Miles 1-2
As the race started, three women were ahead of me. One of them was Cristina, a long-time friend and fellow blogger. So I started out in 4th place. For a race with 15 total runners, that's quite the competitive field!

I eased into my pace during the first mile and focused on Cristina. She's a great pace setter and even though I knew she would be faster than me (the goal wasn't to keep up with her) I knew her start would be strong and controlled. As I said earlier, I knew that all I had to do to PR was execute and stay mentally strong. I had the fitness. This race would be all about my mindset.

I focused on finding a rhythm and establishing a flow. During the first mile, I saw Greg running on the opposite side of the course in the final stretch of his 5k. I could tell he was working hard and that motivated me to increase my effort level. I also saw my friend Cheryl in the 5k, which was a nice pick-me-up.

Mile 1: 6:45
Mile 2: 6:37

Miles 3-4
In terms of pacing, I knew I needed to average 6:40 to PR. But I didn't want to just PR, I wanted to run my fastest race possible. So I reminded myself that the Garmin was for informational purposes only, and I shouldn't slow down if I saw a pace that I thought was beyond my ability. Miles 3 and 4 were the hardest, and I think this is true of any 10K. By the time you reach the 3rd mile, you are already tired and
Just before the turnaround
 you have been running hard for awhile. And yet you still have over half the race to complete. So it can 
be really discouraging.

We turned around near the start line and ran the entire course again to create the 10k distance. I saw Greg at the turnaround and he cheered for me and snapped some photos. The course was fast and flat, but there were 3 momentum-stealing hairpin turns. I personally think I need to work on my hairpin turn and I am not great at executing it. Partially because I am a cautious runner and I am afraid of falling or hurting myself if I do a movement that isn't straight forward. 

After I turned around it was time to run the entire course again. That thought was exhausting and intimidating so I started to break the race down into more manageable chunks. I knew this race would be all mental so I played little games of creating small goals. Usually that goal would be "stay strong until you reach that point up there on the road" or "run really hard until your watch beeps for the next mile." This was a good way of distracting myself so I didn't think about having to run that entire course again. 

Mile 3: 6:35
Mile 4: 6:40

Miles 5-Finish
That 6:40 mile was slower than the previous two but I was not discouraged by it. There was a slight headwind during that mile and once I got out of it I was able to pick up the pace a little. With just two miles to go I knew I was on track for a PR and so I needed to stay as strong as possible. I was
Approaching the finish line
successfully able to battle any negative thought just as soon as it arose. And most of the time I was too busy with positive, happy thoughts, that there was significantly less negativity to battle. I just had to constantly focus on pushing and staying positive.

As for my competition, the three women stayed ahead of me for the entire race. Cristina remained in my line of vision for most of the race. I didn't expect to catch her, but it was still nice to have the competition and be reminded that this was a race and not a training run. 

With just 1 mile to go I started getting really giddy and excited inside. I thought about the PR cake and I wondered if Greg had also PR'ed. I kept telling myself that if I gave up now, there would be no PR cake! The closer I got to the finish, the more excited I became. And the race was still hurting a lot. I am not a religious person but I somehow found myself praying to God to help me get to the finish. I sprinted it in while Cheryl and Greg cheered me on.

Mile 5: 6:35
Mile 6: 6:34
The last 0.28: 6:10 pace

After the Race
I stopped my Garmin at 41:33, which is a PR by 18 seconds! Of course, my Garmin measured 6.28 miles (as did other people's Garmins) so my official pace will not match my Garmin average pace of 6:36.  But wow, a 6:36 pace for a 10k?! That is way faster than I could have imagined!

I was so happy to finally break that PR. In a real, live race! I was the 4th overall female, but interestingly enough, there were only 5 women total. It's crazy that with a time of 41:33, I was the second-to-last place female. This just shows that placement is all about who shows up and it's never really in your control. 

Greg was very close to his 5k PR of 19:24. He missed it by a few seconds. 

We briefly chatted with Cristina and Cheryl and then ran a short cool down. Afterwards, we drove straight home and I got in my epsom salt bath. One of the best things about running in really cold weather is that the bath afterwards feels amazing. 

Cheryl and me after the race

Final Thoughts and Key Takeaways
I was so excited to PR. . . have I mentioned that yet?  I hadn't set any PRs in 2020 that weren't virtual. And while I do count virtual PRs and real PRs, it's more satisfying to have the time be official.  Speaking of official times, I ended up with a time of 41:35, even though my finish line photo showed faster on the clock:

Based on this photo, it looks like my official time should have been 41:32. Or at least the 41:33 that my Garmin logged. But it ended up being 41:35 officially. Based on this photo, I am going to claim 41:33. After all, Personal Records are 'Personal' and there's no way this is a 41:35. I know I am splitting hairs but when you work your butt off for every little second, they all matter.

Other final thoughts:
  • I think the adidas Adios Pro shoes helped. I am not sure how they would be in a 5k but I did think that they were a fast shoe for the 10k.
  • Knowing that I can run 6.28 miles at an average pace of 6:36, I think I am also in shape to set a 5k PR
  • It's awesome to compare this race to my 49:36 of 2008. I've come a long way for sure.
  • I will be racing another 10k on New Year's Day. That race also offers a 5K, but I want another shot at this distance to see if I can go even faster. I needed to breakthrough that 41:51 plateau, and now that I have, I feel like I can keep going!
  • The fueling strategy worked perfectly. No issues during the race aside from some burps here and there.
  • I beat a guy who once gave me grief at a 5k for being too loud when I ran. He had told me that my sounds distracted him. I was over a minute ahead of him today.
  • PR cake tonight. I have not decided on a flavor yet.


Saturday, November 21, 2020

Quick Li'l 5K

13 days post marathon and I jumped into a 5K this morning. This is pretty much unheard of for me. It usually takes me about two weeks to feel "normal" again, and the soonest I have ever raced post-marathon is 3 weeks later. 

Marathon Recovery
I wasn't very sore from the marathon. It felt like I had done a hard long run, but definitely not a marathon. The race was on a Sunday and by Wednesday, I felt no lingering soreness while walking around the house. Things continued to feel good on Thursday so I decided to test out a run on Friday. I felt abnormally good. Usually my first post-marathon run is full of little "reminder aches" that I ran a marathon. No such feeling

Birthday photo, 11/11/2020

on Friday. And the next day, Saturday, I ran for 40 minutes at a pace of 8:36, which is on the speedier side of easy!

While my legs had made a miraculous recovery in record time, my digestive system was another story. As soon as I started running on Friday, I felt the same chest tightness I had felt during the marathon. And there was the urge to burp. My primary care doctor had referred me to a GI specialist, but that appointment wouldn't be for two more weeks. After the run, my stomach made weird noises and I burped very frequently for the rest of the day. 

I continued to ramp back up: 40 minutes Saturday, 50 minutes Sunday, 60 minutes on Monday-- all with very fresh-feeling legs. With each run, the chest pressure lessened, which was encouraging. However the burping continued during running and all day every day. My best theory is that I do have an ulcer. The marathon aggravated it. It bled a little, and turned my vomit black. And now the continued irritation is causing the burping. I was a little concerned about racing a 5K while this GI issue was going on, but I figured it couldn't hurt to try.

Race Cancellation Navigation
Every year starting in 2006, I have run a Turkey Trot. It's one of my favorite running traditions if not my most favorite tradition. This year, all the local trots went virtual. Here in Northern VA, we typically have about 6-7 to choose from. But none of them would be held. I did some research and found one in Fredericksburg about three weeks ago. That would be a one-hour drive on Thanksgiving morning, but it was worth it to keep up with tradition. 

However, the governor of VA announced new restrictions on Friday the 13th which resulted in the Fredericksburg race being canceled the next day. What to do? I realized I would have to either run a virtual Turkey Trot on Thanksgiving (not desirable) or run a race the following weekend. So I did more research and found a 5K on the Saturday following Thanksgiving. But before registering, I emailed the race director and asked him if it was at risk for cancelation. He said he needed to check with the venue (The W&OD trail), so I did not register without having a final confirmation. 

Lo and behold! That race ended up going virtual due to the new restrictions put in place by our governor. I didn't have any more options unless I wanted to drive over 3 hours or run a trail race (not my thing). However, there was a small 5K happening in Washington DC today, Saturday the 21st. I had known about this race for a while, but I didn't even consider it due to the proximity to my marathon, and the fact that Greg was planning on running a semi-virtual marathon today (Richmond). 

On Thursday, Greg decided against the marathon for various reasons, and my legs were feeling 100%, so I registered for this Cranberry Crawl 5K. There used to be so many races to choose from that the challenge was picking the best option. Now, there are so few races that it's a struggle just to find anything!

Before the Race
Instead of eating a full English muffin with peanut butter for breakfast, I had half an English muffin with a very small amount of peanut butter. I did not want to upset my stomach. This probably amounted to
around 100 calories, which isn't very much, but I also planned on taking a Maurten gel 30 minutes prior to the race.

I considered wearing my adidas Adios Pro-- the same shoes I wore during the marathon. I found them to be really fast and springy and I think they would have helped in a 5K. But I ended up not wearing them and going with the adidas Adios (regular edition, not the Pro), which is a standard racing flat with no carbon plate. Why? I really wanted to see what I could do un-aided by a shoe. I think that if I had PR'ed while wearing them, I would have wondered if I would have PR'ed without them. I don't have these same thoughts regarding the marathon distance, because a marathon is more about endurance than speed. I may be totally illogical here, but that's my thinking. Plus, once I believe I have reached my peak 5K fitness and can no longer PR. . . then out come the faster shoes!

Pre-race with a mask

It was a smooth ride into DC. We hadn't been into the city since May, before the political unrest. It was nice to see it again and things were calm at 7:00 in the morning. We parked easily and got my bib. I warmed up for about 15 minutes, which included some strides. This was a low key race with no chip timing. It was a 5K and a 10K, and I think the total number of runners for both races was around 50. The 5K started at 7:50 and the 10K started at 8:00.

It was 49 degrees, partly cloudy, and no wind. Pretty much ideal, so I give it a 10/10 on the weather scale. Usually it needs to be colder for me to give it a perfect 10, but since it was only a 5K and there was literally no wind and it wasn't very sunny, it gets a 10. The course was flat, so it would be a perfect day to set a PR. And that's what I really wanted. 

Could I run a PR just 13 days after a marathon with a potential ulcer, or some other un-diagnosed digestive issue? Normally I would have thought not, but since my legs had felt so peppy over the past few days and since the weather was perfect, I figured it was an excellent opportunity. 19:58 was the time to beat and my strategy was to do it by being 100% positive 100% of the time and always, always keeping that effort level up. I think that a 5K is really all about the effort you put in and how much pain you can tolerate. And even if the fitness wasn't there, I would be mentally stronger than ever.

Mile 1
Mile 1: 6:29
I didn't bolt out as fast as I normally do in a 5K. I had a decent warm up, but I still thought it best to ease into my pace. According to my Garmin pace chart, I ran the first half of this mile slower than the second half, which is consistent with my effort. Once I got going, I made sure to crank up the effort. I kept repeating the same mantras over and over again: Let your fitness shine. Use your fitness. Relax and push forward. Challenge yourself. You are strong. Keep that effort up.

Mile 2: 6:35
I knew that with a first mile of 6:29, I could definitely PR. That pepped me up. I continued to push just as hard, but my watch pace was slipping slightly. I was not discouraged by this. I continued on with my mantras. There were two women ahead of me. One of them was so far ahead I couldn't even see her. The other one was about 20 seconds in front of me. I figured I probably wouldn't catch her, but it might be possible if I surged at the end and she was fading. I slowed down slightly during this mile, but I refused to let that impact my mindset.

Mile 3: 6:30
The race was so hard at the point. I kept telling myself to focus on my form, to keep the effort up, that I could do anything for 7 minutes. I felt strong and I do believe I was giving it my all, but unfortunately I couldn't get that pace back into the 6:20s. The good news is that I felt good, I was pushing hard, and it felt exactly as it was supposed to feel. I think that not having done any 5K-specific work in about a month just meant my top speed wasn't in place.

Last 0.13: 5:49 pace
I had a really strong final kick, which of course always makes me wonder if I could have run faster! I looked at the clock as I ran through the finish line and it read 20:20. This also matched my Garmin time.

Finish line.
I guess if you can't go sub-20:00, might as well run a poetic 20:20 in 2020. I was the 3rd overall female, which isn't that impressive for a race that had less than 40 people total. But with so few races being held, live, the competitive runners show up!

Final Thoughts and Key Takeaways:
For a race that I decided to do somewhat spontaneously, I think this went well. Of course I would have loved to get that PR and be eating the cake tonight. The course and the weather presented an ideal opportunity. But I am not in my best 5K shape ever coming off of a marathon taper and recovery. The fact that I could run within 22 seconds of my PR less than two weeks post marathon isn't too shabby. So I'm pleased. Most importantly, I really wanted to be mentally strong today and I was. I constantly repeated my mantras over and over and I didn't get discouraged or let the effort slip. 

If I had it to do over again I probably would have warmed up for longer and gone out a little bit harder. I think that if I had run a really hard first mile, I could have hung in there for the next two without too much of a fade. But I think ultimately it would have only made a difference of a few seconds. I also think the faster shoes would have helped, but I am glad I didn't wear them. Now I have a true baseline for my 5K fitness. 

I'm still rather sour about not having a Turkey Trot, especially since the indoor bars and restaurants are open. Clearly I found a race and I fulfilled my own personal desires, but the principle of canceling small races that have gone to great lengths to develop new socially distant protocols is maddening. These are not super-spreader events. That's been proven time and again. If someone doesn't feel safe racing, they can choose to not participate. 

I don't want to end this blog on a negative note. I'm a positive person and I don't waste mental energy focusing on things that I can't control. But I'm not going to ignore it either and pretend it doesn't bother me. It bothers me, but I'm primarily focused on finding races that continue to be held and training for them. Training and racing is a lifestyle for me and I will maintain it as long as I am able and have the desire.

Sunday, November 8, 2020

Harrisburg Marathon Race Report

This morning I ran the Harrisburg Marathon in PA. I registered for this race back in July after the Marine Corps Marathon was canceled. This was my goal race for the season and I was hoping to run 3:10 or just under. 

This was marathon #27 (28 if you count the virtual Boston, which I do, so okay, 28) but I had never run Harrisburg before. This year, they changed the course to be Covid-friendly. That means no road closures and only paths and sidewalks. It's still unclear why road closures are deemed a Covid hazard, but potentially they didn't want to use police resources. I think cramming runners onto a narrow path seems like it would actually be worse in terms of social distancing, but in many areas of the country, that is all that race directors can get permits for.

In any event, this course was USATF certified as a Boston Qualifier so I was very grateful to have the opportunity to run it. It was well organized and I know the race director went to a great deal of effort to make modifications that would get the race approved. One of those was splitting the race into two days: both Saturday and Sunday. Instead of 600 runners all on one day, 300 runners ran on Saturday and 300 runners ran today. Another was having waves that went off every 10 minutes, and pre-assigning runners to those waves. 

Previewing the start
Saturday Adventures
Greg and I drove just over two hours to get to Harrisburg and arrived at around noon yesterday. Packet pickup was located on site at the race so I was able to preview the start/finish area. This was also the halfway point as the course was two loops of the same route. It was good to get a sense of how things would work and talk to some of the finishers about their experience.

We then headed to our hotel for lunch. We had lunch with our friend Aaron, who we met just two months ago at the local track. He actually ran the virtual Boston marathon on the track while we were doing a workout and we stayed to watch him finish. A fun way to meet a local runner. I suggested he run Harrisburg and so he signed up a few days later! 

Then we walked to the state capital building which was just a few blocks from the hotel. I heard there was a protest going on and I had never been to a protest so this was my chance. I was not going to be a protestor, I simply wanted to observe. There were not many people there (the main event had been two hours earlier) and it seemed like there was an equal amount of supporters for both Trump and Biden. "Stop the Steal" for Trump and "Count Every Vote" for Biden. 

On our way back to the hotel, we were approached by a reporter from a prominent news source. The reporter asked us if he could interview us and of course I immediately said "sure!" I love being interviewed for things! And then, after years of being mostly silent on social media about my political views, I just spewed it all to this reporter! I laid it all out there, didn't hold back one bit, and Greg joined in. And then the reporter asked for our names we provided them. So. . . . yeah that was definitely an impulsive move. Now my political views would be published on this prominent news outlet with my first and last name! DOH!

What had I been telling myself the past two months? Do not let election anxiety interfere with your race! And the day before the race, I go to a protest and tell a reporter all my beliefs. Lovely!

I told myself I would not check that news outlet until after the race and I would think no more about it. But then of course I kept replaying over and over what I said. (Note: I found the article after the race and thankfully none of our comments were used. Phew. Life is just easier when you don't discuss politics.)

We had dinner with our friend Aaron at an Italian restaurant and I ordered my standard chicken parm without the parm. Chicken, sauce, and pasta. Very bland, but it works for me. I should also mentioned that I hydrated with UCAN hydrate during the day yesterday, as I always do the day before a race. I am a firm believer that if you pre-hydrate with water and electrolytes, you do not need all that much water during the race. 

I did not sleep well last night. I got some quality sleep from 11:00-2:30, but aside from that I was awake for most of the night. This is pretty standard for me, so I wasn't too worried about it. But I did feel shaky and I noticed I truly was a little shaky when I started looking at my phone. Pre-race nerves are a normal thing, and I have had them before. 

Before the Race
I ate my typical pre-race bagel with peanut butter and banana. I always have this two hours before race start so there is plenty of time to digest this. I have eaten this same breakfast for every marathon and half marathon I have run since 2006! I've never had a problem with it. I got dressed, put my bib on, applied sunscreen, and mixed my UCAN. 

We left the hotel and during our walk to the race start, I sipped my UCAN. The plan was to have this one serving of UCAN pre-race and then use Maurten gels starting at around mile 12. This is what I had done in training and it worked well. (Although in training I didn't also have the bagel and banana with peanut butter). For hydration, I would carry my own bottle of water mixed with UCAN Hydrate and then ditch it about an hour into the race. Again, something I always do on training runs that works well.

About 15 women in the start corral
We arrived at the start line at 6:35 for a 7:00am start. I ran around the parking lot a little bit to warm up and used the porta potty.  The "elite" men started at 6:50 and the "elite" women started at 7:00. There were about 12-15 women in the 7:00 wave. Before entering the corral we had to answer a few questions and get our temperature taken.  Masks were required. Once in the corral, they spaced us out and then they sent one runner off every 15 seconds. We were allowed to remove our masks once we approached the start line.

It was about 40 degrees. I had a jacket that I would set aside before starting and that Greg would grab after he took my photo. The forecast was 40 degrees at the start, 59 degrees at the end, sunny skies, no wind. What a big warmup in less than 4 hours! I was somewhat worried about overheating during the last half hour, but I also wasn't TOO worried. By that point, the fate of my race would be decided and a little heat for a few miles shouldn't have a big impact. I definitely would not have wanted to start in the 8:00 wave though. On my weather scale, I give this a 9 out of 10. To get a 10 out of 10 we would have needed some cloud cover, as the sun was blinding in places.

Miles 1-5
I was the third female to start. I took my mask off as I approached the start line and began running. Greg was there and snapped a few photos. Then it was time to run the first mile around City Island. I was prepared for a lot of turns and uneven pavement. The uneven pavement was particularly challenging because of the shoes I wore. 

I wore the newly released adidas Adios Pro. This is a fast shoe and I love everything about it but the high stack height and lack of tread on the bottom makes it unstable and slippery. Thus, uneven pavement posed more of a challenge than it would in regular shoes. I am a very cautious runner and I did not want to fall in the first mile. Plus, I had only worn the shoes once before so I wasn't quite used to how they felt in the first mile. All of this caution and uneven pavement resulted in an 8:03 first mile. I had planned for 7:25-7:30, but I wasn't too concerned. The first mile is all about establishing a rhythm and getting the legs moving. 

I failed to establish a rhythm, though, due to all the turns and my cautious approach to any abnormality in the pavement. During that first mile, the two women who started ahead of me stayed ahead of me, and one really speedy woman passed me from behind.

After a mile around the City Island, we ran over a bridge. And then we turned left and ran for a very short while on a path, and then turned again to go onto another bridge. We ran across that bridge, had a few hairpin turns, and then back across the bridge to make an out-and-back. Turning on and off these bridges was definitely momentum stealing, so I still wasn't able to get into a groove during the second mile, which yielded a 7:40. I felt okay, but not great. My UCAN wasn't sitting well and I felt like I needed to keep burping. I didn't judge it though because it was still very early in the race. 

Mile 4
Coming back off of the bridge, we turned onto a path. Greg was waiting there for me and took my photo and that perked me up. I was excited to finally have the consistency of a path with no turns and hopefully even pavement. I really needed to find my groove and I had not yet. And my chest still felt tight-- like I needed to burp. At this point, I passed one of the runners who was ahead of me, so now I was the third female. Keeping in mind, though, I was also competing against the elite Saturday runners, whose times were not published.

Mile 1: 8:03
Mile 2: 7:40
Mile 3: 7:33
Mile 4: 7:22
Mile 5: 7:18

Miles 6-10
I did feel like I was exerting a little too much effort for still being in the first hour of the race, but I trusted my training. I knew I was fit and I knew I could put out a hard effort for a long time. Once I finally established a rhythm at around mile 5, I stopped looking at the Garmin and just went with it. Miles 5 and 6 felt like they were mostly downhill and there weren't any hairpin turns which was a relief. The pavement was bumpy in some places and I had to weave around runners and walkers who started in the 6:30 wave (those requiring 6-8 hours to finish). 

I noticed that my mood was not great. I felt nauseous, like I needed to vomit or burp, and the course was annoying me. So many turns and bumps and I just wanted to cruise on a wide road. I started getting mad at the whole Covid situation and the cancelation or alteration of so many races. I knew that I needed to be positive so I stopped being negative and focused on enjoying the race. Yes, it was annoying, but here I was doing what I loved to do! I had trained hard for the race and I was going to make the best of it. To be clear, the race organizers did a great job and I applaud them for finding a way to make this race possible. But as I was running, I was annoyed at the altered course. 

I ditched my gloves somewhere around mile 7, and I ditched my water bottle about five minutes later. As I said earlier, I believe that pre-hydrating and drinking plenty of water early in the race reduces the need for water later in the race. This is important for me because I often have a hard time taking in water after the halfway point. My stomach rejects it.

And now, a shout-out to AID STATION 3! The volunteers cheered for me by name and one of them said they had my book! They were so awesome and it really perked me up to be recognized. They requested the shout-out too, so THANK YOU aid station number three for being so amazing and just what I needed.

Mile 9.5: my favorite part!
At around mile marker 8, we ran down a hill onto a lovely stretch of flat, even pavement! I was so excited to be on this even pavement and it was well-shaded as the sun was still low in the sky. I just cruised. I finally felt good. I was optimistic about setting a PR. I finally was having the race I wanted to have. The nausea and chest tightness was still there, but it was manageable now that I could just cruise along. Mile 9 was 7:18 and mile 10 was 7:19. Perfect!

I saw Greg during the 10th mile, still on that nice stretch of the course. I gave him a big smile! Greg was able to see me many times during this race without having to move around too much. Because of the two-loop and out-and-back nature of this course, we kept running by the same areas. 

Mile 6: 7:27
Mile 7: 7:17
Mile 8: 7:18
Mile 9: 7:18
Mile 10: 7:19

Miles 11-16
I continued on, and I knew to expect a gravel trail coming up. The gravel didn't worry me too much. My marathon PR of 3:15 was set on a course that was about 70% gravel. I wasn't sure how the shoes would fare, but the benefit of having them for the rest of the race outweighed any stability disadvantage they may have been on the gravel. The hardest part of mile 11 was running directly into the sun on the gravel. It was difficult to see and I needed to be able to see my footing. 

I had a caffeinated Maruten gel during the 12th mile. I have been using these during training and they have worked well. Even though I was still feeling nauseated, the gel went down well. At this point, I didn't think I could stomach water, but this gel was like swallowing a pill. The 12th mile was probably the hardest of the race because it was mostly gravel and had hills and turns in it. I clocked a 7:51 mile. 

For mile 13, we ran over a bridge back to the start/finish area, and then started the next loop. The footing on this bridge was tricky as there were steel plates every 20 feet or so and running over them was not

Mile 13, two runners gaining on me.

stable. At this point, I could hear two runners coming up behind me. They were running together and talking to each other. They were getting closer and closer and I could tell they wanted to pass me. But given that we were on a sidewalk next to an open road, they could not pass me and instead came up quite close behind me. One of them was a woman, so I was now in 4th place. 

I crossed the halfway mark at 1:39:05. I knew a PR was not in the cards at this point, but I was hopeful that I could maybe beat my 3:22 from CIM. And then it was time to run the entire course again. Mentally that was a scary thought. I already felt worn out and my nausea was getting worse. So around City Island with uneven pavement again, although this time I was more comfortable in the shoes so I was able to run faster. 

I entered a negative mind space again and wondered if I should just stop running marathons and be happy with a lifetime PR of 3:15. Would I ever have a marathon go that well for me again? But I always have these thoughts at some point during a marathon when it's not going well. I start feeling defeated and wonder why I even bother with all that hard training. 

The nausea was getting bad and I really wanted to vomit. I stopped during the 16th mile and dry heaved. I tried to get the vomit out but it was not coming. I didn't want to stop too long so after about 15 seconds I proceeded over the bridge. This obviously cost me some time and I ran 8:01 for that mile. 

Mile 11: 7:37
Mile 12: 7:51
Mile 13: 7:33
Mile 14: 7:31
Mile 15: 7:47
Mile 16: 8:01

Miles 17-21
This was getting exhausting. I felt like I was running an 8:00 pace, but I was still well under that and I have no idea how. I started thinking about CIM and how things got really tough at mile 17. I remembered that I stayed strong all the way until the end of that race. But then my negative voice chimed in to tell me that CIM was on nice even pavement and had no awkwardness. But then again, the weather today was much better. I had expected to feel warm by mile 17 but I still felt relatively cool. Mile 17 was 7:37 which was a pleasant surprise. 

I started to repeat to myself that I was doing what I love most and that I needed to keep doing it. The nausea was so bad and I was working so hard. Finally I reached the turn around and was headed back towards the start. I knew that my favorite flat/smooth pavement was coming up so that motivated me. "Just get to that part and it will be easier" I told myself. It seemed to go on forever, but eventually I reached it. 

During the 21st mile, I caught up with one of the women ahead of me. She had been the first to cross the start line. We ran together for a little bit and encouraged each other. But ultimately I pulled ahead. I really enjoyed having someone to run with for that bit. 

Mile 17: 7:37
Mile 18: 7:44
Mile 19: 7:43
Mile 20: 7:53
Mile 21: 7:44

Mile 22
Miles 22-Finish
I had to dig really deep here. My legs felt really good but it was heating up, the sun was directly in my face and I was still nauseous. I poured some water over my head during the 23rd mile, and that felt great. I  wasn't overheating (at least I don't think I was) but I did notice things get warm. I was able to get down about 3/4 of another Maurten gel at this point. I wasn't sure if I needed it or not but I figured if I could get it down it would only help.

That gravel part came and I knew that would slow me down on top of my already slowed pace. Mile 23 was 8:07 and I was starting to bonk, but I knew I could hang in there and finish. I was the third female (at least for the Sunday race) but unfortunately I was overtaken by another woman during the 24th mile. She passed me at a pace that was much faster than what I was doing and she looked so strong. No way would I be able to keep up.  So I was back in 4th. 

The last 5K was all about staying strong and keeping up the effort. I knew it wouldn't be long until the race was over and finally I would be able to vomit. At least my legs felt good!

Mile 25 was the same as mile 12, gravely, hilly, and curvy, but I made it through in 8:29. And then it was over the bridge again and down to the finish!

I finished strong at a pace of 7:11 for the last 0.33 according to my Garmin. This was partially because of the downhill. But it was good to have a final kick. I finished in 3:23:19. Not anything near what I wanted or I had trained for, but that's the marathon for ya. My 4th fastest marathon.

Mile 22: 7:58
Mile 23: 8:07
Mile 24: 8:36
Mile 25: 8:29
Mile 26: 8:09




After the Race
About a minute after crossing the finish line I vomited black vomit. It wasn't all that much and the medical people at the finish line gave me a vomit bag. I didn't think I would need it, but then as soon as I got it I vomited again-- quite a lot! And it was black. According to the Doctors at Google, this was blood and it's an emergency condition. But to me it just felt like normal post-race vomit. I didn't eat anything that was black, but my guess is that probably something was irritated in my GI tract for running so long with all that stuff in there.

I felt SO GOOD after vomiting. I really wish I had been able to do that when I stopped in the 16th mile. It made all the difference and I felt like I could have run more. It was such a huge relief and after that I felt maybe the best I have ever felt post race. I was walking easily and my energy level was good. I even tackled a flight of stairs to get back up to the bridge! This means that my legs certainly had a faster race in them. But my digestive system had other ideas. 

I ended up winning second place Master's Female. The first place Master's winner passed me during the 24th mile. So close! I'm not sure what my award will be as they are going to mail them. 

Greg and I walked back to the hotel where I sat in a bath for over an hour and drank a coke. I wasn't hungry again for hours. But I felt pretty good, all things considered. 

Final Thoughts and Key Takeaways
This race was bittersweet. It was wonderful to run a live marathon. That's more than most runners get. The weather was pretty good and I was able to push through some pretty bad nausea. A BQ with a cushion of over 16 minutes is pretty good, too. But it's upsetting to have missed my goal by so much, with a PR that is now two years old. I know I have a 3:10 in me and now I have to wait until the spring to try again. 

I think my biggest mistake was eating too much. As my friend Gracie pointed out, nutrition needs change over time. That bagel with peanut butter + banana is something I have been doing for 15 years. When I do my long runs I do not eat beforehand, I only take UCAN. And that works. I almost never have GI issues on my long runs. It's been years since I have. I do think that nerves and adrenaline are a factor, and that can never be practiced in training. I was feeling shaky and anxious when I woke up in the morning. 

I think that for my next marathon I might cut out the bagel entirely (especially for a 7:00am start) and just do the UCAN. I will take less UCAN and mix it with more water so it digests more easily. I don't plan to change my hydration. Of course, if it were cooler I do think I would have drunk less water and maybe that would have helped. I think I need to fuel and hydrate the same way I do on my long runs because I know that works. 

The vomiting has been a thing at most of my marathons and half marathons for the past two years and I think my nutrition needs are changing. I'm running a lot faster which is more strain on my system, but less time on the course so fewer calories are needed.

So, yeah, I am bummed but I guess what I love most about this sport isn't necessarily getting that goal, but chasing it. So there is more chasing to be done.



Saturday, October 24, 2020

Harrisburg Marathon Training Recap

And just like that, my marathon is two weeks away! I still have two long, hard workouts remaining, plus two shorter workouts and that will be it. My coach typically doesn't give me much of a taper which always scares me but it ends up working out. Here is a snap shot of the past few months:

Weekly Mileage by type

I've been very consistent, except for the weeks that I tapered for the half marathon and the 10K. I did not include the current week because it's not finished yet, but if everything goes as planned tomorrow, I should finish off with the exact same mileage as last week: 76.7.

In addition to all of this running, I have also been consistent with my strength training. Once a week I have a session with my strength coach, Angela, over Zoom. And then one other time per week I do a lighter routine on my own. Admittedly, I don't always do the routine on my own; I was better about it over the summer when my mileage was lower. I've also been battling Achilles tendonitis again, but just this week I noticed a big improvement, thanks to my eccentric heel drop exercises. It's great to know that this nagging injury can be improved while running 70+ miles per week. 

Typically I like to throw in one final race; a 10K or a 5K before the marathon. But all of the local races have been canceled so I don't have any options. I've also started looking at races for after the marathon because I like to be signed up for my next race when I run a marathon. But it's slim pickings and it's looking like Greg and I might have to drive an hour to run a Turkey Trot.

My half marathon was too hilly to be a good indicator of what I could do in a flat marathon, so I started to look to other workouts to start to gauge my fitness and pick a goal pace.

Key Workout 1: Tempo
On October 14, I ran the following workout: 2 times (2 miles, 2 x 1 mile) all with 3-minute recovery jogs in between. My coach wanted me to target 6:40 for all the miles. That seemed like a tall order since my 10K PR pace is right around 6:40 and I would be running 8 miles! He wanted to challenge me and instead of dismissing his advice and running by feel, I made every effort to hit the 6:40. My splits were:

2 miles in 6:47, 6:37
2 x 1 mile in 6:34, 6:32
2 miles in 6:43, 6:41
2 x 1 mile in 6:42, 6:39

I definitely had to dig deep at the end and it felt like a race for the last half mile. Those are not easy paces for me to hit, but I did average 6:39 so I was thrilled. My recoveries were slow jogs at a pace of around 10:30.

Key Workout 2: Long Run with Speed
Just three days later, on October 17, I ran a long run prescribed as: 9 miles easy, 3 miles of (1 minute hard, 1 minute easy), 3 miles tempo, 1 mile easy, 3 miles all out, 3 miles easy. 

I had done this workout before but my coach threw me a curve ball. He wanted me to run the easy miles at a sub 8:00 pace. He suggested 7:30-8:00. That's not easy for me; I would consider it medium. In the past when I have nailed this workout, I ran the first 9 miles at an average pace of 8:20. A truly easy pace. Here's how it played out. 

9 miles at 7:58 average (started out at 8:30 and then was around 7:50 for most miles)

3 miles of 1 min hard, 1 min easy: my "hard" paces ranged from 6:40-7:17

When I have done this workout in the past, I have been able to run the "hard" portions in the 6:30's to 6:50s, and pretty much steered clear of the 7's. That did not happen on this run. It was difficult to get my legs moving that quickly.

That did not bode well for the next 3 miles which my coach prescribed at 6:45. My legs were already beat down from the first 12 miles, so I ended up running each of the 3 tempo miles at 7:11 as opposed to 6:45. The good news is that 7:11 is around my marathon pace and I was able to hit it.

Then came the easy mile in 8:26, followed by the 3 "all out" miles in 7:34, 7:23, 7:21. I have to admit these paces were a disappointment. I felt energized but I simply couldn't run faster. And then I finished it off with 2.7 easy miles, because that's when I wanted to stop, just shy of the prescribed 3.

This working ended up yielding 21.7 miles at an average pace of 7:50 with about 3 total minutes of stopping to drink water from the bottle that I had stashed near my car tire. It's an impressive distance at that pace, but I wished I could have hit the paces I had hit in the past. But then I remembered that exhausting my legs early on from non-easy miles was the culprit. Just like how in my half marathon I wasted my legs on the early hills and they never could get up to full speed after that. I was annoyed that my coach made me start so fast, but I understand why he did. If I want to break through to a new level I have to get outside of my comfort zone and try something that I might not succeed at.

Key Workout 3: Marathon Pace Run
I was really looking forward to nailing this run to get the confidence I needed for the marathon and hone in on that marathon pace. The date was October 21, just a few days ago. My coach prescribed a pace of 7:15, but realistically if I want to run sub 3:10, I think I'll probably need a pace of 7:12 because I won't hit the tangents perfectly. In other words, I'll likely end up running slightly more than 26.2 miles, so I'll need to be a little quicker to reach my goal.

I was unpleasantly surprised to see that it was 63 degrees with 100% humidity when I woke up. The forecast from the night before had said 57, which is a big difference. I figured that at 57 and high humidity, that would just barely allow me to maybe hit my goal pace. But now that we were 6 degrees warmer, I felt like I would need to adjust to 7:30-7:35. 

adidas Adios Pro
I wore a brand new pair of the just-released adidas Adios Pro. This is the Adidas competitor to the Nike Vaporfly Next%. As I have said in previous blog posts, I never ran a race in the Nike Vaporflys that made me think "oh wow, that's a fast shoe." My times and paces were always in line with what I trained for. When I ran the One City Half Marathon in March in non-Vaporflys, my time was within one minute of the PR I had set 4 months prior. And of course, I got injured from running CIM in the Vaporflys. So enter the adidas Adios Pro. A shoe that fit me much better and that felt faster than the Vaprofly.

This would be my only run in the adidas before race day. As I said, it was 63 degrees and muggy. My target was 7:30-7:35. The prescribed workout was 90 minutes at marathon pace plus warm up and cool down. 

This was one of those workouts where I could not believe what was happening. The paces on my Garmin did not line up with what I felt like I was doing in a good way. I never tried to speed up during this run but each mile was faster than the one before it! Here are my mile splits:

7:37 - Okay, that's a good starting pace
7:33 - Great! You're at your goal pace, just stay there
7:28 - A little faster than I want, but just hold it here and don't go faster
7:23 - How is this possible? Must be a downhill mile.
7:20 - This actually feels sustainable. I'll be able to hold onto this pace.
7:17 - All right, this is as fast as I am going to go. I don't want to bonk in this humidity.
7:13 - How the heck?
7:08 - This actually doesn't feel that hard!
7:03 - What am I doing? I'm now WAY faster than goal pace.
7:01 - Welp, that was it, the next two miles will probably be the bonk.
6:56 - No. Friggin. Way.
6:51 - What just happened?
(Last 0.4 mile) - 6:57 pace - I guess I'm almost done!

This averaged out to a pace of 7:13 over 12.45 miles, no stopping. Including warm up (2.65 miles) and cool down (1 mile) I ran a total of 16.1 miles. All before work on a muggy Wednesday. I kept thinking that it must be the shoes. They were amazing. But somehow I managed to stay strong in conditions that would normally be very challenging for me.

Looking Ahead
I still have a 22-miler ahead of me tomorrow, but thankfully without any speed. I will try to speed up at the end, but my coach hasn't prescribed anything specific so it will be based on feel. I do think that if I'm having a good day I can run a 7:12 marathon pace. But I am going to start out in the 7:20s and just let my body speed up as it naturally does.

Between now and November 8 my goals are:

  • Do not get COVID.
  • Do not get any kind of sickness.
  • Do not get injured.
  • Stay hydrated.
  • Continue the Achilles exercises.
  • Get plenty of sleep.
If I can do all those things, I will be good to go because physically I am well trained for this race.



Sunday, October 4, 2020

A real, live half marathon!

They DO exist!

Yesterday I ran the Hanover YMCA Runfest half marathon. Hanover is about two hours from my house, which means it's closer than most half marathons I run. I had heard about this race on Facebook. I was

looking to run a live half marathon this fall, before my full marathon, so the timing of this one worked out
well.

I knew in advance that the course would be hilly and challenging. It wouldn't be a PR attempt, but beggars can't be choosers when it comes to live races. You take what you can get. And in this case it was a race with twice the elevation gain of the Richmond half marathon, over 500 feet. Due to the elevation profile, my coach advised me to run this as a workout and therefore gave me less of a taper than I am used to.

Before the Race
Greg and I stayed at a hotel that was less than a mile from the start line. Packet Pickup was done via drive through. They had all the bags setup under a tent outside and you simply drove through like how you would do curbside pickup at a restaurant. It was quick and efficient and the goody bag had actual goodies in it, which most races had stopped doing years ago (a water bottle, nerf football, keychain, pack of mints, a pen). 

We then decided to drive the course. When you are driving, hills don't look nearly as steep as when you are running. I thought to myself, this isn't all that bad! There were quite a few turns and you never ran straight for more than a mile. About 1.5 miles of the course was on a gravel path and we obviously were not able to drive on that to check it out. After the course preview, I thought to myself that maybe I could set a PR after all! The hills didn't seem that steep.

Driving the course, at around mile 1.3

We had planned to eat dinner at the local Olive Garden, but due to the wait we opted for the Longhorn Steakhouse next door. I had salmon and rice (a common pre-race dinner for me). Greg had a steak.

I slept well the night before the race. The advantage of driving to a race vs. flying is that I get to bring my own pillow. The pillow makes all the difference and my pillow is a firm memory foam one.

I had been debating my shoe choice all week. The contenders were the Nike Vaporfly Next%, the adidas Adizero Adios, and the adidas SL20. With my Achilles being tender and this not being a PR course, I decided it wasn't worth the risk of using the Vaporfly Next%. So then it was down to the two adidas shoes. I ended up going with the SL20, a shoe that I had never raced in before. It's just a tad heavier than the Adios (which I wore at One City last spring) but it has more spring. I chose the SL20 because I wanted my legs to feel as peppy as possible.

Race morning was pretty straightforward. I had a bagel with peanut butter, went to the bathroom a million times and got dressed. 45 minutes before the start, I drank 3/4 of a serving of UCAN. Since vomiting post-half marathon has become a thing for me, I decided to back down on my UCAN serving size, but bring a caffeinated Maurten gel to take at mile 7.

We left the hotel at 7:30 and warmed up to the start line and then ran around the start area. It was 40 degrees and sunny. About 5 minutes before the start of the race we got into the corral with our masks on. The race organizers told us that we needed to wear masks while in the corral, but we could throw them off once we started running, and they would pick them up. I personally wouldn't want the job of picking up used masks, but maybe they had those trash picker-upper-stick things.

Before the race. 

Weather Analysis
The start temperature was 40 degrees but that rose to 52 by the end. I wore shorts, a crop top, sunglasses and gloves. I was comfortable the whole time and never felt too warm or too cold. I tossed the gloves during mile 4. My app said 1 mph wind, but there were portions of the course that felt somewhat windy, maybe 8-10 mph which is just enough to be annoying. On my official race weather scale, I give this a 9 out of 10. In order to get a 10 we would have needed more cloud cover. I am obviously not complaining and frankly we lucked out for an October 3 race. Low 50s would have been more seasonable so we got abnormally cool weather.

Miles 1-4
The race started and everyone threw off their masks immediately. It felt awesome to be in a real, live race setting! I knew that the big hill would be the third mile with some elevation gain the the first two miles. I went out at a pace that I thought was rather conservative for a half marathon: 7:13. My PR pace is 6:55 and my pace from One City this past spring was 6:59. After the first mile, the crowd thinned out. Greg got ahead of me and I had him in my sights for the first 3 miles, but then I lost him. 

I knew that the huge hill would happen during the 3rd mile, and it was even harder than expected. According to the elevation profile, we climbed 167 feet in just 1.3 miles (from 1.5 to 2.8). The big hill was immediately followed by a short downhill and then two 40-feet hills that only lasted 0.1 each, which means they were very steep. And then a quad-burning steep downhill. So by the time we reached mile marker 4, we had climbed a steep long hill and two steep short hills and then run a steep downhill. 

On the downhill section, I managed to pass the woman who was leading me up the hills for most of the way. I'm an excellent downhill runner but I struggle to run up hills, so this is not uncommon for me. My hope was that she would not in turn pass me when the next hill arrived.

Mile 1: 7:13
Mile 2: 7:15
Mile 3: 7:57
Mile 4: 7:14

Miles 5-8
Now that the worst of the hills was over, I expected to get into a groove, hit a 7:00 pace and stay there for the rest of the race. My legs were not on board with this plan, though. Imagine running 250+ feet of

Around mile 7
elevation in 2 miles at a hard effort and then running a 9-mile race. It's not going to go well unless you are a seasoned trail runner or you live in the mountains and that's your thing. But I still had hope and I was going to try for that 7:00 pace.

The course did get easier during these miles and I coasted. But as I said above, my legs were not having it and this section still had hills to contend with. Another challenge was the abundance of turns. Every time I felt like I might be hitting my stride and getting into a rhythm, a turn would come and maybe a strong breeze with it. I did not pass anyone during these miles and no one passed me. I had no idea how many women were ahead of me but I wanted to win the Master's award. 

I had my gel 50 minutes into the race, but it didn't seem to give me any extra pep.

Mile 5: 7:01
Mile 6: 7:12
Mile 7: 7:24
Mile 8: 7:51

Miles 9-12
As you can see, miles 5-8 got progressively slower and I vowed to end the vicious cycle. Since the 8th mile had a lot of elevation gain, I knew that the coming miles had to be easier. I was right in the sense that we were coming to a downhill section, but any hopes of it being easier were squashed by the loose gravel surface. We ran on a gravel trail during miles 9 and 10. Shortly after getting onto the trail, I was passed by a guy who told me that I had been pacing him the whole race. Wow! That felt great to hear. Even when I was not having my best day I was still able to be steady enough to pace other runners. We exchanged a few words which made me realize I was not running at full effort. It was way too easy for me to gut out a sentence during the 9th mile of a half marathon.

He passed me but I vowed to keep him in my sights for the rest of the race. It would be helpful to have someone in front of me to follow because otherwise, I was simply following the arrows and the volunteers, which were not always 100% clear. 

I was able to keep him in my sights all throughout the gravel, which was nice because the gravel path was full of twists and turns so it was good to see ahead of me what would happen. This gravel was not the firmly packed gravel of the Rehoboth Beach Marathon-- it was looser and harder to run fast on. I thought to myself "too bad the fast downhill section is all gravel" but then I realized that if it has been in uphill it would be far more painful, so I decided to be thankful for what I got!

Every time I thought the gravel was ending, it was just to cross a road and then get back on the gravel. We ended up spending nearly two full miles on the gravel and I was so happy to be done with it.

Just like at mile 5, I vowed to run the rest of the race at a really fast pace now that the gravel was done with. BUT. . . my legs would not cooperate and I could only squeak out a 7:30 pace. I saw Greg during the 12th mile at a turnaround and he looked so strong!

Mile 9: 7:33
Mile 10: 7:29
Mile 11: 7:36
Mile 12: 7:26

Mile 13 and the finish
At least I was steady. And I still had that guy in my sights. I did not feel like I was running full race effort until the final mile, and that's because I just didn't have it in my to give that kind of effort. I was able to pick up the pace for the last mile (7:13) and ran the uphill bit to the finish line at pace of 7:06.

I was so happy to be done! My official time was 1:37:47.

Shortly after crossing the woman who I had passed came up to me and told me I had been pacing her the whole race. I had no idea! And boy was she close behind too, finishing just 15 seconds after me. Greg finished in 1:30:20, which was very close to his PR. 

It turns out that there was no Master's award, but I would have won it if there had been. Instead, I won my age group (40-49) and was awarded with a HUGE tin of UTZ snacks, individually wrapped. Greg won second place in his age group and won a tin of UTZ chips that was almost as large as mine. For those of you who don't know, Hanover is the home of UTZ.

I was the 4th overall female, and it felt good to place so highly. My coach had told me to focus more on my placement and less on my time, due to the nature of the course.

After the Race
Greg and I walked back to our hotel, which was no easy task carrying the huge bins of UTZ snacks. After showering, we drove to Gettysburg for lunch and then we visited a small zoo on the way home. The zoo had a safari ride where you got to see three zebras up close! We definitely made the most of the weekend.

We both won UTZ snacks

Final Thoughts and Key Takeaways

  • I was 7 minutes slower than my PR, so it's hard not to be a little disappointed.
  • I knew at the time I wasn't giving 100% race effort, but I just didn't have anything in me to give after those hills.
  • I really wanted to quit after just six miles but I toughed it out and ran all the way to the finish.
  • Two people told me I paced them for most of the race, which feels awesome.
  • It's always nice to win your age group.
  • I need to remember that my PR marathon had a net elevation gain of about 150, so this was nearly 4 times as many hills.
  • If the big hill had been at the end of the race it would have slowed me down for sure, but I would have been able to run fast for the majority of the race leading up to that. In the case of the early hill, I was never able to recover fully.
  • The SL20 worked out well. It's hard to know if the Adios would have been better but I was good with my choice.
  • The strength training is helping, but I definitely need to keep at it so I can dominate on hills.
  • This race isn't reflective of my fitness but that wasn't really the point. I got a solid workout in and I was able to recover much better than if I had given 100%.
  • The race was well organized and the precautions worked well. Water stations had 2-3 volunteers filling water, but not handing out water; you grabbed it from the table yourself.
  • I had fun. It was a painful fun, but fun nonetheless! 

Zebras at the safari park on the way home.