Friday, November 26, 2021

Running for PR Pie

Yesterday morning, I ran the Ashburn Farm Turkey Trot 10K. This race offers both a 5K and a 10K and back in 2019 I ran the 5K. Prior to 2019, I had run the Virginia Run Turkey Trot 5K every year since 2006, but they decided to discontinue the race in 2019 due to lack of volunteers. So, this was my first ever Turkey Trot 10K, as I had always run 5 in years past.

I chose the 10K this year because I felt like my endurance was strong from the marathon training, but my speed was lacking. Even though I had never run a turkey trot 10K before, I had run this course in 2016 as a New Year's eve race. In 2016, I had set a huge PR by running a time of 42:09. So I knew it was a fast course. 

The first mile of the course contains a long hill with 70 feet of elevation gain. And then miles 2-5 are gently rolling. The final mile of the course is downhill by 70 feet. The 5K version of the course is similar with mile 1 being up hill, 2 being rolling, and 3 being downhill. I looked at my Strava data from 2016 to remind myself of the elevation profile and analyze my pacing. 

Mindset and Goals
When I ran the marathon a few weeks ago, I was happy with my performance, but I felt like I could have pushed harder during the gravel sections. Those six miles on gravel were my slowest and it was because I was trying to "just get through them" rather than fight hard to maintain my pace. I felt like I could have run 1-2 minutes faster if I had pushed harder and had a different mindset. 

So with this Turkey Trot, my primary goal was to push as hard as I possibly could. To never "just hang in there" and to have the confidence to make it hurt more when it already hurt. In nearly every race I run I always have the desire to stop. But I decided that I would immediately combat any negative thoughts and seek out the suffering that comes with racing at max effort. Embrace the sufferings as what I needed to be feeling.

If I did this, I thought I could set a new PR. My current PR was 41:33, set in December of 2020 on a flat course in perfect weather. I did not believe myself to be in "PR shape" and I had not run any workouts since the marathon nearly three weeks prior. And I had no idea if I was fully recovered from the marathon. But, I had nothing to lose, so why not go for it?

Since I believed myself to NOT be in PR shape (and I still believe I was fitter back in December 2020) I thought that simply pushing harder could yield a faster time. Yes, I pushed very hard when I ran the 41:33. But what if I ran even harder, always asking myself to give more? 

Before the Race
The night before the race I had pasta with chicken, spinach and sun-dried tomatoes in an olive oil sauce. It's a pretty typical meal for Greg and me before our long runs. Speaking of Greg, he decided to sit this one out. He is running a marathon on December 4, and he thought the turkey trot would take too much out of him. So I had a cheerleader and photographer. 

I went back to my December 2020 race report to read up on how I fueled so I could do the exact same thing. An English muffin with almond butter 2.5 hours pre-race, and half a serving of the Maurten Drink Mix 160. And then 15 minutes before race start (during my warm up) a Maurten caffeinated gel. 

I had picked up my bib the day before so once we arrived, all I had to do was warm up and use the porta potty. Logistics were super easy and we parked literally 0.1 mile from the start line. I warmed up for just over 2 miles and did some drills and strides. 

The weather gets a 10 out of 10 on my race weather scale. Turkey trots almost always deliver favorable conditions. It was 32 at the start, rising to 35 at the finish. Winds at 1-2 mph, and about 70% cloud cover. This is my absolute favorite weather for racing!

The 10K runners started at 8:15 and the 5K runners started at 8:25. This meant that if I ran a 40-minute 10K, I would be finishing with people running a 30-minute 5K. Which is a very popular time! I knew to expect crowding during the final mile when we joined back up with the 5K. I knew I would be plowing through them all so I hoped that would go smoothly!

Mile 1, up hill
Miles 1-2
The race started and the big 70-foot hill awaited! In 2016 I had run the first mile in 7:00, so I was aiming to run it in the low 6:50s and then have all subsequent miles be much faster. The nice thing about this hill is that it's not super steep, it's just long. So it doesn't kill your legs; you just need to be patient and accept a slow first mile. My split ended up being 6:47, a little faster than planned. Instead of worrying that I had gone out too fast, I told myself that this was good, and I would continue to hold a high bar for myself.

The second mile was gently rolling and I was able to settle into a groove. There were two women who were both far ahead of me and I was third. I was running with a group of guys but over the course of the second mile I passed many of them. My split was 6:41, which was faster than planned.

Miles 3-4
Since both of my first miles were a good 5 seconds faster than planned, I did not allow myself to ease up for the third. Nope. I had set a high bar and I would continue to get faster and faster. I wanted my third mile to be 6:40 or faster and I was going to make it happen no matter what. And I did. I ran a 6:40.

You know what I didn't really think about? Was how the race felt. Which is a first, I think! Usually it's impossible for me to ignore how much discomfort I am in and I get scared that I will not be able to make it to the finish line. That's when the "just hang in there" mentality comes in. Usually my mindset is as follows. This hurts. I want to stop. But I never stop in the middle of races. Come on, just hang in there. 

I finally noticed I was getting really uncomfortable in the 4th mile but then I pushed that thought out of my head and replaced it with "push hard!" I focused on my form. Using my arms to power up the gently rolling hills. Not looking at my Garmin on the up hills because 100% of my focus was the climb. Getting to the top of the hill and knowing I would get some relief, but that I needed to still push. Mile 4 was 6:35.

Miles 5-6
This was it. These miles would determine if a PR would happen. I knew it was on the line. I knew how badly I wanted it. I knew that this pain would last for less than 15 minutes but I would have all day to bask in PR glory. I remembered the feeling of regret for not pushing harder on the gravel of my marathon and I vowed that would not happen today. Negative thoughts, not today! Just hanging in there, not today! Today was the day for pushing hard and it was what I had been mentally preparing for all week. Mile 5 was 6:40, which meant a PR would be possible if I ran my absolute hardest for the last 1.2.

Final kick to the finish
All I had was downhill left. And not a steep downhill that killed the quads, but a long gradual downhill to the finish as a final reward. (This is a really fast course!) So I kicked it into high gear and I gunned it. I joined up with the 5K runners, and there were plenty of them, but thankfully I was able to run on the outside of the pack and there were only a few close calls of running into people. Throughout this mile I ran like my life depended on it and just totally emptied the tank. My split was 6:19 and the final 0.25 on my Garmin was a pace of 5:59. A quarter of a mile at a 5:59 pace after running six very hard miles. WOW!

The Finish
I crossed the finish line and immediately went for the finish line shoot barrier to lean on as I hunched over. I was incoherent for a few minutes and I felt like I might pass out. I was pretty sure I wouldn't - it was jut the shock of the sudden stop after running my guts out for over 40 minutes. 

I stopped my Garmin and didn't look down at it immediately. Did I PR!? I had no idea! I had lost all track of math during the last two miles so I wasn't even sure how fast I needed to run, but I told myself it was possible regardless. 

And yes, I did PR with an official time of 41:17. This is 16 seconds faster than the 41:33 from last December! Not huge, but not small either! A healthy amount of PRing! I actually thought that if I was going to PR, it would probably be by only a few seconds and I would be lucky to run 41:2x. After all, I believed that I was not in as good of shape as last December, so a PR should not have been possible. 

After getting out of the finish line chute, I vomited, I guess I am doing this at short races now. It used to just be half marathons and full marathons. There's just no avoiding it and I think it has more to do with my gag reflex than my digestive system. Because even if nothing comes up, I still dry heave. 

I felt sooooo wrecked. I didn't even attempt a cool down. I seriously gave that race every ounce of what I had and I do not think I could have squeezed a single second more out of it. This tops the list as one of my mentally strongest races ever, with zero negative thoughts, 100% confidence and the desire to continue to push harder with every single step.

Top 3 ladies!
I was the 3rd female out of 140, winning a cash prize of $100. I placed 19 overall out of 320. The first and second place females ran 35:55 and 39:12. I also won a plaque that I can put with my 2nd place plaque from the 2019 5K.  After collecting my award, Greg and I drove home and enjoyed a wonderful Thanksgiving at my sister's house. 

Greg and I will be making PR Pie later today, and we are still deciding on the type. I feel like with a Turkey Trot, it's more appropriate to have pie than cake. Other times it would be appropriate is if the Garmin measured 3.14 miles in a 5K or if I ever run a 3:14:15 marathon. 

Final Thoughts and Key Takeaways
The biggest takeaway for me is that you don't have to be in PR shape to set a PR. Even if your previous PR was set on a pancake flat course in perfect weather. Don't get me wrong - I am definitely "fit" right now. All that marathon training has paid off. But this PR would not have happened if I didn't mentally prepare myself to have an "always push harder" mindset. It definitely goes to show how much of a factor the mind truly is when racing. 

Now, if a PR is truly not on the line because of weather or a tough course or me not being in the best shape, will I still have this same attitude? I'd like to, but wow- did that HURT! Greg has said on several occasions "I had no business running that race as fast as I did; it probably wasn't medically advisable." I know what he means now. 

Other final thoughts and stats:

  • Average cadence was 197.
  • I paid close attention to running the tangents and my Garmin distance was 6.25, which is pretty good, and better than the 6.28 from the 2016 race. 
  • I ran the first 5K in 21:00 and the second in 20:17
  • I think the fueling strategy worked, as I was energized throughout the entire race.
  • I can't believe I am still setting lifetime personal bests at the age of 43
  • I was so thankful to have Greg there cheering for me and taking photos!
  • I was thankful that Turkey Trots have returned. I missed running one last year. 
This time of 41:17 predicts a 5K time of 19:53 according to the McMillan calculator. So I think that will be my next goal before I start training for Boston. 

Saturday, November 20, 2021

On Being an "Influencer"

I don't like the word "influencer". I don't think of myself as someone who influences other people. I like to share my stories and express my opinions. It does feel satisfying when that's helpful to others, but selfishly, I simply enjoy putting myself out there. I prefer the term "content creator" or simply "blogger". But at some point, someone came up with the term "influencer" to describe people on social media with large followings. And now we're stuck with it!

I wanted to write a post that briefly describes how I became an influencer (I'll stop using the quotes around the word), what it's like, and how I feel about it.

From MySpace Blogger to Instagram Creator
I started this blog in 2006 on MySpace. I transitioned it over to the Blogger platform in 2008 as MySpace was starting its decline. I think the world would be a better place if we had stayed on MySpace and hadn't transitioned to Facebook, but that's another post.

For 10 years very few people read my blog. In fact, when people told me they read my blog I was surprised. I had some limited analytics in the blogger platform which revealed a few really popular posts because of the search engines pointing to them. Most of my readers were other bloggers and for a while there was a close-knit blogging community. 

I never tried to attract a wider audience. I mainly wrote the blog for myself. I enjoy writing and journaling (I have kept a journal since I was 7), and the blog is the perfect outlet for that. Why not just keep a private diary? When I know that others will read it, it forces me to articulate myself clearly and make sure I am communicating my thoughts accurately. Otherwise, I might be left with a stream of consciousness.

To this day I still consider myself as my target audience for my blog. I go back and read race reports if I repeat a race. It's helpful to document the various pacing strategies and fueling strategies, and to see how I have evolved mentally. It's good to know what I wore in various conditions and if I was too hot or too cold. These are probably boring details for my readers, but they are helpful to me.

When I came out with my book in 2016, I decided I should promote it on social media. But I had a very small audience. Maybe 400 followers on Instagram. So, using my knowledge of how to grow an audience (I work in marketing full time) I started attracting more followers. It wasn't rocket science and the Instagram algorithm was much simpler back then. Really all I did was post photos of myself running every day with my time, distance and pace, and notes about how the run went.
Post from June 2016

I didn't consider my daily posts to be inspiring or particularly interesting, but they generated thousands of followers in a few months. I did write posts that talked about the content in my book, and I think that was follow-worthy. But of course I couldn't talk about my book every single day; that would have gotten repetitive!

And then the book really took off and people starting following me because they had heard about the book. I learned that my book was being used in book clubs all around the country and my book started to pop up in other people's posts. It was surreal. It's still surreal!

Brand Partnerships
In the spring of 2017, Under Armour sent me an email asking me to participate in the launch of their new line of shoes. They offered me two pairs of shoes, a ton of other gear (sports bras, tanks, tights, shorts) and a cash payment to wear this gear in a few of my Instagram photos. I felt like I had hit the jackpot! They were giving me so much and all I had to do was the same thing I did every day- post a picture with a caption. 

BUT. . . it actually wasn't all that easy. Since this would be an official post for Under Armour, I wanted to make it much better than my normal posts. I wanted to go above and beyond and as a perfectionist, I wanted it to be perfect. This resulted in multiple photo shoots with Greg, multiple video takes, time spent trying to find the best location, writing and re-writing the caption, and more. So it ended up being rather time consuming and suddenly I felt like I was, in fact, earning what I was receiving. 

Under Armour Campaign 2017
Did I love doing it? Yes! This was the definition of getting paid for doing something that I loved.  Did I
felt like I was "selling out" and posting something inauthentic? No, because I did actually wear that gear and I did write an honest review of it.

Since then, I have formed partnerships with multiple brands. Everything from sports detergent to recovery boots to electrolyte popsicles to sunglasses. Some of them have included cash payments but usually it's a simple exchange of free products for exposure on my account. I receive about 10 partnership offers each week. Who knew there were so many nutritional supplement companies and compression sock companies? I only accept about 5% of the offers I receive, and I have a few brands with which I have a longstanding relationship. 

I choose my brand partnerships very carefully because I do not want to cheapen my Instagram account, post anything inauthentic, or write a positive review of a product I genuinely don't like or wouldn't use. Occasionally, I go "shopping" by reaching out to brands that have products I want to try and asking if they partner with influencers. This happened last summer when I saw an ad for TRIHARD chlorine removal shampoo and conditioner and I was swimming every day.

TRIHARD Chlorine Removal
Influencer Haters
I know there are people out there who are against the whole "influencer" thing and I can understand that if the influencer is inauthentic and/or if every post is a commercial. Some people resent that we receive free stuff. Some people resent that we have so many followers even though we aren't elite athletes. The reason non-elite athletes attract so many followers is because people want to hear from runners who are relatable. With goals that might also be attainable for them. I once had a coach who would tell us all how one of his olympic level athletes trained for success. And that honestly wasn't helpful for me because I wasn't trying to go to the olympics. I would have preferred that he shared how the Boston Qualifiers trained, fueled, etc.

As for receiving free products, nothing is ever free. I have worked hard over the years to build my following and when I receive a free product it's not as simple as Greg snapping a photo of me holding it or wearing it. I have to figure out a good location for the photo, take multiple photos so I don't have a weird smile, make sure the lighting is good and then write a thoughtful caption. I have fun with it, but getting a good photo can take a lot of work. 

And let's not forget about the trolls. For every 50 positive comments there is usually one troll or one negative commenter. Usually I just ignore these people or I point out that they are the only unsupportive person out of hundreds of comments. It definitely takes a thick skin, and I'm glad I was able to stop caring about what other people think before I accumulated thousands of followers. 

Final Thoughts and Key Takeaways
Even though this isn't a race report, I feel like it deserves some final thoughts and key takeaways! While my Instagram account began as a way to promote my book, it has become more than that. It's a way for me to document my running journey and share my experiences. I almost never offer advice (because I am not an expert) but I do share what works for me and hopefully it will work for others, too.

Coming up with a new photo and caption (or reel) each day isn't easy, but I enjoy it, and so does Greg. After all, I wouldn't be able to get any of these photos without Greg and his photography skills. Thankfully we run together most days, so it's simply a matter of him getting his camera out at the beginning or the end of the run. Other times it's more orchestrated, like if I'm posing for a giveaway or holding a product in my hands. 

One of the coolest things is when one of my followers recognizes me at a race. There were a few times during the Marshall University Marathon earlier this month when random strangers cheered for me by name and shouted out that they followed me. It also happened walking around Boston the day before the marathon and in NYC's Central Park during a long run. 

It's extremely rewarding to receive messages from followers about how my book has helped them or how my posts have helped them. It's always a little surprising because I don't see myself as particularly helpful, but the hope is always that someone, somewhere will benefit from what I have to say. 

Monday, November 8, 2021

Spontaneous Marathon: Marshall University

I did something crazy and ran my marathon a week earlier than planned. Instead of running the Richmond Marathon, I ran the Marshall University Marathon in WV. Why?

As I posted about in my training recap, I have felt crappy during most of my training runs mostly due to the unseasonably warm and humid weather. Each run felt harder than it should have for the paces I was running, and I didn't have any "breakthrough" workouts. Usually in every marathon cycle I have a workout where I PR something.  Maybe it's an 800 on the track. Maybe it's my fastest 20 miler. Maybe it's my highest mileage week. Maybe it's the most reps for mile repeats. But this cycle, while my workouts were pretty good, they weren't particularly remarkable. None of them inspired confidence that I could PR.

But last week, when the weather cooled down dramatically. I noticed a change. It dropped from the mid 50s and humid to the low 40s and then into the 30s. And I felt like a whole new runner. My legs felt fresh and peppy. The extended forecast for Richmond was looking to be like most of my training runs - high 50s to low 60s and humid. Not a recipe for feeling good.

And so I decided that better weather might be more advantageous than a full taper. So, my choice was to cut a week off of my taper and get ideal weather, or have a full taper and get potentially the same weather I've had for most of my training. The weather for the Marshall University Marathon looked to be perfect and it was within driving distance (six hours) so I decided to go for it on Thursday of last week. Here is what my taper (or lack thereof) looked like:

Saturday, Oct. 30: 17.6 miles with the middle 10 at marathon pace, averaging 7:30 for the MP miles

Sunday: Oct. 31: 7 miles at 8:52 average, legs felt surprisingly peppy post long run

Monday, Nov. 1: Rest Day

Tuesday, Nov. 2: 5 x 1000m with 200m recovery jogs, 4 x 200m with 200m recovery jogs the 1000s averaged 6:30 pace, the 200s averaged 5:40 pace. Legs felt energized and fast.

Wednesday, Nov. 3: 7.3 miles easy at 8:54 average

Thursday, Nov. 4: 4 miles easy at 9:01 average. This is the day I decided I would probably do the Marshall Marathon instead of Richmond. I was originally scheduled for 9-10 miles. 

Friday, Nov. 5: Rest Day

Saturday. Nov. 6: 2.62 miles shakeout run with strides

Aside from the Saturday long run of 17.6 miles with 10 at marathon pace, this week is almost like a normal pre-marathon taper week. I had a rest day planned for Monday originally. If I had known I would be doing the marathon I probably would have backed off the Tuesday workout, but of course I didn't know that.

As I said above, I think that the benefit I would have gotten from a full taper would have been countered by warmish weather. Of course, you cannot trust a forecast 10 days out, but I didn't want to risk it. I knew that perfect weather was a sure thing for Marshall, so I went with it.

The day before the race
After my short shakeout run on Saturday morning, Greg and I left for WV. We left the house at 8:30 and the drive was projected to take 5 hours and 50 minutes. But we would be stopping for gas, lunch, and to stretch our legs. 

WV Route 48
The drive through West Virginia was gorgeous. A bit nauseating at time with lots of hills and curves and windy roads, but with the fall foliage at its peak, the reds, yellows, and oranges were stunning. There was nowhere we trusted along the way for lunch, so we packed sandwiches in a cooler and ate them in a gas station parking lot. I snacked on almond butter pretzels and drank water combined with Liquid IV. My plan was to get in as many electrolytes as possible on Friday and Saturday so I wouldn't need any electrolytes during the race. If its cool enough, I don't need electrolytes while running; pre-loading works just fine.

We arrived at packet pickup shortly after 3:00. Online registration had closed but the website said runners could register on site. I filled out a registration form and handed it to a woman behind a computer. And as she was processing it, she got an error message "application failed."  Oh great! Turns out our credit card was charged twice, but that can be easily disputed. I'm just thankful the registration went through. On the way to our hotel, we passed a hospital with workers on strike outside of it. There were about 25 workers with signs. I don't think I have ever seen workers on strike, so now I can say I have.

For dinner, we went to Rocco's Ristorante, which had been recommended to me by my friend Chad, who

had run the race three years ago. I had spaghetti with marinara sauce and chicken. Very bland. Also bread and a plain salad that consisted of iceberg lettuce, a tomato and an onion. 

After dinner, it was time for a course preview. We drove a good portion of the course, but we were not able to preview the gravel section by car, obviously. I knew that miles 7, 8, 9 and 21, 22, and 23 were on a gravel section. It was a two-loop course so at least I would know what to expect in the second loop. The course looked to be flat (particularly for WV) with a several short but steep hills. It would start at the Marshall University Stadium and then go two loops, finishing on the football field.

When we got back to our hotel, I had about half a serving of the Maurten Drink Mix 160. I didn't want to drink the full serving because that's a lot of liquid before bed! But the drink mix has easily digestible carbs and was a good way to top off carb stores as opposed to overloading on spaghetti.

Race Morning
I slept about as well as I normally do in a hotel the night before the race. I went to bed at 8:40 and woke up about 3 hours later. I was up for half an hour, and then slept for maybe 3 more hours. And then I was up for good, despite my best efforts to fall back asleep. 

The race started at 7:00 which meant I wanted to be done with breakfast by 5:00. Thankfully, it was daylight savings time, so I had an extra hour. I had an English muffin (un-toasted because there was no toaster) with almond butter. It wasn't at all satisfying and I wasn't hungry for it, but I ate it anyway. I also made another full serving of the Maurten Drink Mix 160 and drank that throughout the morning, finishing at 6:45. I could have opted for the Maurten Drink Mix 360 (which would have been more calories and carbs) but I didn't want to press my luck with my sensitive stomach.

I got dressed in my outfit which matched the Marshall University colors: green and white. And my shoes, the Adios Pro 2, were also a perfect match! I wrapped my water bottle in KT tape, and then zebra print duck tape. Why? My hands go numb in the cold and even with a gloved hand, that water bottle gets too cold to hold quickly. So the KT tape created a barrier between the cold bottle and my hand. The zebra duck tape ensured that everything stayed in place - I wasn't sure if the KT tape would start to fall off without something that had a stronger seal. Credit goes to Greg for the KT tape idea and to my coach Angela for the zebra duck tape idea. 

I also used my vibrating Hyperice massage ball on my glutes to get them activated. Doing this before the run helps bring awareness to the area and gets those muscles ready to work. 

It was a 10-minute drive to the race and parking was super easy. We parked in the stadium parking lot and the start line was about a quarter mile from where we parked. Greg waited in the car while I found a porta potty line to wait in. I waited for about 15 minutes, which is on the longer side, but thankfully I had the time to spare. It was only 30 degrees at this point, but I had pants and a jacket over my shorts and tank.

Pre-race warm up
After the porta potty, I went back to the car, ditched my pants (but kept the jacket) and told Greg I was ready for him to get out of the car. I ran around the start line area for about 7 minutes to keep warm and get the legs moving. Then I lined up at the start line and handed Greg my jacket. I was now wearing shorts, a tank, and arm sleeves. Zebra socks to match my zebra water bottle!

The weather gets a 10/10 on my race weather scale. 30 degrees at the start line, warming to 45 by the finish. Clear with fog, winds at 1-2 mph. 

Goals and Strategy
My main goal was to have a race in which I paced it well, didn't bonk and felt good. My past three marathons have had major slow downs at the end and I wanted to break that cycle. I thought a PR would be possible if I had a good day (Sub 3:15) but certainly wasn't a given.

I was at my lifetime fittest last spring as evidenced by some of the workouts I did and my tune-up race. I was confident I was in shape for 3:10 or faster but I ended up with 3:19:30 at the Two Rivers Marathon. I think it was a combination of the fact that I actually injured my adductor during that race, I was slightly overtrained with an extra-long training cycle, and I had an off day. So my goal here, if I didn't PR, was to beat that 3:19:30 and have a faster time to submit for Boston. Not that I was worried about getting in with a cushion of over 20 minutes, but I wanted a low bib number!

So the plan was to start in the 7:30s and see how I felt. I thought it was possible for my average pace to be as fast as 7:20, and I would have been disappointed if it was slower than 7:38, meaning I didn't beat my spring marathon.

Fueling was a big focus for me with this marathon, probably more so than any other marathon. Even though I didn't have digestive distress during my spring marathon, I felt like I didn't have enough energy at the end. My stomach rejected the gels I tried to give it later in the race. Here is the plan I came up with:

Maurten 160 Drink mix gradually throughout the 2 hours leading up to the race
Sipping from my water bottle every 20 minutes (no electrolytes, just water)
Alternating between a Maurten Gel and 2 honey stinger chews every 20 minutes:
0:20 2 chews
0:40 Maurten caffeinated gel
1:00 2 chews
1:20 Maurten regular gel
1:40 2 chews
2:00 Maurten caffeinated gel
2:20 2 chews 
2:40 Maurten regular gel

Miles 1-6
The race started and WOW did I feel amazing! I was so happy with how easy it felt. It felt like my easy pace but I was in the 7:40s to start! That cold, crisp weather was exactly what I needed. We started by going around the outside of the stadium. At the back end of the stadium was a steep downhill made of uneven bricks. I definitely had to work to stabilize here and I had to watch my footing. For the second loop, we would go around the stadium in the other direction, meaning this brick portion would be uphill. I made a mental note of that.

Mile 2.5: zebra socks & water bottle
I saw Greg at mile 2.5, which was close to the start line (we had made an extended loop around the stadium). He snapped photos and wished me well. I was feeling amazing and I kept having to reel myself in. I couldn't believe how easy these 7:20s felt! I knew that I had absolutely made the right choice with this marathon. I felt so much better than my previous three marathons: 

  • CIM had been ridiculously humid. 
  • At Harrisburg I had been nauseous from the very start.
  • Two Rivers had felt stale. 
I just needed a "good day" and this was my good day! Or at least I hoped it would be and all signs were pointing to that during the first 6 miles. As we got further away from the stadium, starting at about mile 4, we encountered a very thick fog. I liked it, because I would prefer that to sunshine. But I could only see about 20 feet in front of me. It was surreal. Thankfully there was another runner that I could follow otherwise I would just be running into a cloud of nothing and uncertain if I was on the right course!

My first Maurten gel went down easy. The biggest challenge was using my numb hands to get the gel out of my fuel belt and open it with my teeth. Even though I had already pre-cut it, it was still hard to open with numb hands. And then it took me forever to get the fuel belt to sit properly around my waist again. It kept riding up.

Mile 1: 7:41
Mile 2: 7:31
Mile 3: 7:24
Mile 4: 7:20
Mile 5: 7:20
Mile 6: 7:27

Miles 7-13
I knew to expect gravel here, but I didn't expect the section to be as challenging as it was. My PR of 3:15 was set on a course that is 70% gravel, so I figured it would be like that. Plus, it was only 3 miles of gravel with each loop, which was much less than my PR marathon. What made this section hard was:
  • The gravel miles were net uphill
  • There were fallen leaves in places which were extra slippery
  • I couldn't run straight because I had to weave around super leafy sections
  • The course goes off the gravel, onto the road for very short bits, and then back onto the gravel, which stole momentum. This was a "tease" and happened about 3 times.
  • It was a twisty and curvy in places and was hard to get into a good momentum with good rhythm
I could see the 3:15 pace group about 30-45 seconds ahead but now wasn't the time to try and catch them. Instead there was one other runner who was holding steady at an effort level that felt appropriate for me, so I let him lead the way. It was also helpful to follow his foot path through the trail as he was also avoiding the slippery parts.

I saw my paces slow on my Garmin but I didn't let it discourage me. I vowed to speed up once we were off the gravel. And yes, I felt so much better once we were off the gravel. I had my momentum and my rhythm back, but it wasn't as amazingly easy the first 6 miles. The 3 net up hill gravel miles had taken a toll on my legs so I had to work harder to hit my paces. 

After my 1:20 water sip, I tossed my bottle. It was still half full and I hadn't drunk much from it, but continuing to carry it felt like an effort and I needed the boost of not having to hold anything. I figured I could use water stops for the rest of my hydration. Also, based on experience, I know that when it's in the 30s and I have pre-hydrated, I don't need much water during a full marathon.

Mile 7: 7:25
Mile 8: 7:32
Mile 9: 7:43
Mile 10: 7:23
Mile 11: 7:17
Mile 12: 7:30
Mile 13: 7:26

Miles 14-19
I crossed the halfway point at 1:38:xx. This is from memory as the results do not yet include our split times. So I was on track for a 3:16-3:17. I felt decent but not good enough to be confident in a negative split, which is what would have been required for a PR. So I adjusted to my "B" time goal of beating my Two Rivers Marathon time for the spring. 

I saw Greg shortly after the halfway point. I wanted to throw my annoying fuel belt off to him because by this point I had taken both gels from it and it was empty. After trying to unclip it with numb hands, I realized I could just remove it by sliding it off over my head. I was still hanging with the guy from the gravel section. We were leap frogging a bit, and it was nice to not be alone. The half marathoners had turned off and I was happy that this guy was in the full.

Mile 15.2
Then it was time for the bumpy brick road again. It was a short section but it was a steep uphill. I repeated over and over again "Follow the Yellow Brick Road" until I made it up to the top. Once I did, I knew it would be smooth sailing until the gravel portion again. 

And it was. It was nice to know what to expect for the second loop and even though I had to really work for my paces, I felt like I could sustain it for a while more. I saw Greg again at about mile 15.2. I threw my arm warmers off to him because the temperature was starting to rise. It was still only about 39 at this point, and I would have been happy to have my arm warmers for another mile or two, but this would be my last chance to throw them off before the finish.

At this point, I could see runners in the other direction who were in their 11th mile. These runners cheered for me so loudly and I was very appreciative. 

My third gel at 2:00 didn't go down so well. I ate it in small "bites". The first two bites went down okay. I had to hold the gel in my mouth until I was confident in my ability to keep it down. But as soon as I put the third bite into my mouth, I spit it right back out. So I am guessing I had about 2/3 of that gel, as the last bit made the packet nearly empty. I am not sure why I slowed down so much during the 19th mile. There was one of those short but steep uphills but it was still on the road surface. I think I went up the hill pretty slowly and then failed to speed up post-hill to compensate for it.

Mile 14: 7:26
Mile 15: 7:32
Mile 16: 7:32
Mile 17: 7:35
Mile 18: 7:29
Mile 19: 7:51

Miles 20-23
I had no idea how well I'd be able to keep it together on gravel section part 2. I told myself to stay positive no matter what and not to get annoyed with the gravel. I told myself to not use it as an excuse to stop pushing and that I would fight my way through that gravel. Thankfully, my original gravel buddy was still with me! 

I had passed about 2 runners shortly before the gravel section and nobody had passed me. I had no idea what place I was with regards to other women. I hadn't seen any other women since around mile 4. I think the race only had 79 females, so this makes sense. I figured that no matter what happened, I would probably at least maintain my place in the female field.

The gravel started again and posed all the same challenges as the first time only I wasn't as fresh. My hamstrings started to hurt at around mile 21 and they became the limiting factor. Usually it's not my hamstrings that hurt in marathons-- it's my quads or hips. So I am guessing the hamstring thing is from using extra effort to toe-off the gravel. 

Unfortunately, my gravel pal stopped to chat with some spectators early on during the gravel portion, so I was now alone. I was hoping he would catch up to me but he never did. I'm pretty sure I passed 1-2 runners during the gravel section but it's hard to remember.

Mentally I was doing okay. I wish I had told myself to give more on the gravel. I think I was physically capable of pushing harder through the gravel but the "you're doing fine just keep going at this effort" mindset was much stronger. I was still on track to be well under my 3:19:30 so I wasn't super motivated to go any harder on the gravel than I was. My hamstrings hurt and I felt like I was doing good just making it through in the 7:40s.

I decided to take my 2:40 gel at around 2:35. Because I had spit up the last portion of the 2:00 gel, I was doubtful that this gel would go down. My strategy was to gradully "sip" it over the course of 5 minutes. Amazingly, this approach worked and I was able to get the entire gel down. Since my legs were hurting, I wasn't pushing the pace as hard as I had been at 2:00, so my body was more able to digest the gel. 

Mile 20: 7:42
Mile 21: 7:48
Mile 22: 8:05
Mile 23: 7:55

Miles 24- Finish
Now that I was done with the slowest portion of the course, I gave it everything I had to get to the finish. I told myself I only had 20 minutes to go and that I could tolerate 20 minutes of pushing hard. I sped back up to a pace of 7:24 for mile 24 (of course, this makes me think I really could have gone faster in the gravel). During the 25th mile, a man flew past me at lightening speed. He must have been going 7:00 or faster. He had so much pep! I knew I wouldn't be able to stick with him, but I made it a goal to keep him in my line of sight. Mile 25 was 7:33, which I was super happy about. Usually mile 25 is my slowest mile of the marathon. I'm really glad I was able to get that final gel down because I had a really good amount of energy.

Mile 26 was annoying. We ran through campus and this meant varying types of sidewalk surfaces, on and off curbs, around around little circles. Think of it as a pedestrian traffic circle where you can't go straight, you have to go around to go straight. There were 3 of these and they were momentum killing. I had a good amount of energy and I just wanted to cruise but kept having to pump the breaks. I was still able to run a split of 7:30

My heart sunk a little when I reached mile marker 26, but my Garmin had beeped for 26 a while back. I had failed to run good tangents. And this meant I wouldn't be running a 3:17 and would have to fight for a 3:18.

At mile marker 26, we entered the stadium and ran down a very steep hill. I had to slow down on this hill to avoid falling. At the bottom, they handed me a football, which I knew to expect. I hated having to slow down to grab it because I was fighting for precious seconds here, but it made me happy to have it. At first, I had no idea what to do with the football. I held it in both hands but quickly realized that wasn't going to work. I had to run down the field one way, turn around, and back up the field to the finish line with it. This series of photos says it all:

So I finally figured out how to best carry the football after trying a few different positions. I ended up running 26.34 miles according to my Garmin and that final 0.34 had an average pace of 7:10. Pretty good considering I had to slow on the steep downhill, get a football, and figure out how to carry the football. All after running 26 miles. 

The Finish
I crossed the finish line and the clock read 3:19:01, and I was happy because I knew I had started a few seconds after the gun went off. I stopped my Garmin and it read 3:19:00. And of course, this was not an immediate stop of the Garmin as I had a football in one hand. Why does this matter? Because the race does not yet have our chip times published. My gun time is published as 3:19:03, and I definitely stopped my Garmin at least 2-3 seconds after crossing due to the football.  

Edited to add: My official chip time is 3:18:57.

3:19:02 on clock, hoping for 3:18:xx chip!
Even if getting that football did cost me a few seconds, it was worth it for the experience. Also, Strava has my
26.2 time as 3:18:04, so I am pretty bummed about my inability to run good tangents. I tried my best, but on the gravel, I had to go where it was the least slippery and was not running straight. 

After crossing the finish line, I got my medal, and walked to a section on the football field where I could sit down. But before sitting down I dry heaved a few times. Some spit came out, but it wasn't a significant vomit. It felt amazing to lie down on the football field and be done. This was my 30th marathon!

I found out that I won the female master's race and placed 5th out of 79 women. My first top 5 marathon finish! My award was a football made out of glass by a local glass artist. Pretty cool!

Later in the day Greg and I had lunch in Ohio and dinner in Kentucky. We had to take advantage of being in the WV/OH/KY intersection!  I had never been to Kentucky, so I was able to cross another "state I've visited" off my list. And this WV race adds another state to my resume as well.

Final Thoughts and Key Takeaways
Overall I'm happy with how this race went. Part of me wonders if I will ever beat my marathon PR of 3:15:34. Now that I am 42 (turning 43 on Thursday) will I continue to slow down and have to deal with more injuries? I definitely need a flat course and very cool temps to PR, and there are only a few years left to do it, with 2 marathons per year, at most. So I might have to be content with 3:15:34 being my lifetime fastest, but I'll keep trying regardless.

My overall feeling about this race is that it was a huge success in terms of nailing my fueling and feeling energized throughout. I was not fully tapered but yet I still ran faster than I did in the spring when I was in much better shape. This gives me a faster time to use for my Boston registration with a buffer of 21 minutes or more. 

I think I wasn't as fit for this marathon as I was for my previous 3-4 marathons because I didn't incorporate enough speed. I am going to talk to my coach about having a few more VO2 max workouts. Shorter, faster intervals.  I am naturally strong with endurance, but I am not gifted when it comes to speed. And I think that in my 40s, I need the really fast stuff to stay sharp. Every training cycle is a learning "experiment" so I don't regret this, and I had specifically asked my coach for more marathon pace work. 

I'm thankful that my Achilles behaved and that my groin injury was not an issue. And today both of those feel decent. 

My coach asked me what I learned and what would I have done differently:

What I learned
  • I now have a fueling strategy that works. The combination of gels and chews and the timing was great. In warmer weather, I would likely need to have an electrolyte strategy, but this was great for cold weather.
  • I would rather have cold weather and a shortened taper than warm weather and a proper taper
  • Just because you have a few slower miles in the middle of a marathon doesn't mean your race is over; you can speed back up to where you were before.
  • Even though I had run 17.6 miles with 10 at marathon pace just 8 days before the race, I was still able to run a really strong marathon
What I would have done differently
  • I needed to be bolder and more aggressive during the second gravel section. My hamstrings were hurting and my mental state was "just hang onto this effort" and I think I could have had a mindset of "be bold, show some grit, give it everything you have." Without a PR on the line, I lacked the motivation I needed to give more. The fact that I sped up so much on the road afterwards shows I had more in the tank than what I was giving.
  • Tangents. On the one hand, I didn't have much of a choice when it came to the gravel section as I didn't want to slip, but on the other hand 26.34 miles on the Garmin for a course that wasn't crowded and didn't have a ton of turns was not ideal.
  • Hills. There weren't that many of them, but I allowed myself to slow down substantially on them. If I had it to do over again, I would have worked harder there. 
I'm definitely glad I ran the Marshall University Marathon instead of waiting an extra week for Richmond. I seized the opportunity to have great weather, and I really enjoyed the experience. It was my second fastest marathon out of 30 even though I wasn't as fit as I have been for previous marathons. Finishing with the football in the stadium was fun, and it was a memorable experience.

Sunday, October 17, 2021

Richmond Marathon Training

Things have kicked into high gear since the half marathon two weeks ago. The mileage has increased, the workouts have gotten longer, and the weather has gotten warmer! After a divine 4 days at the end of September with crisp, cool weather, the first half of October has been unseasonably warm and humid, by about 10-15 degrees daily. The marathon is four weeks away and I am just now starting to feel like I might be ready by then!

I typically choose a later fall marathon so I don't have to do long runs and long workouts in these conditions. It's not that I can't tough it out- but my body has revolted in the past by getting sick. I've managed to stick with the training, however, by staying super hydrated and running my easy runs very slowly. I have been drinking a packet Liquid IV nearly every day and I have been running my easy runs in the 9:00-9:20 range (as opposed to my usual 8:30-8:45). 

I don't train in Carbon Fiber plated shoes unless I am doing my test run in them pre-race, but I have used them twice in the past two weeks to offset the humidity. The boost that I got from them meant that I didn't get completely discouraged with my paces. For example, I was able to run a 5.25-mile tempo run at an average pace of 6:59 in the humidity, which I don't think I would have been able to attain in normal shoes.

Because I've been extending myself to my limit in the humidity, I have avoided hills. This is probably not a smart approach because my marathon is somewhat hilly with about 650 feet of total gain. This isn't to say I only run on flat surfaces (impossible near me), but I always opt for the least amount of hills possible because it's already so much of a struggle to get the run done, let alone with hills. I plan to start running hillier routes over the next four weeks, now that it's supposed to be cooler and less humid.

Running Form
I mentioned at the end of my last blog post that I didn't think my new running form was working out for me. It wasn't making me more efficient and it didn't feel natural. So, after 4 months of spending every single run focused on my stride length and cadence, I threw in the towel. My coach was on board with this. You can't force "ideal form" - it has to come to you naturally. And my form will improve over time with drills, plyometrics, improved balance, and strength training.

On the day I decided I was going to run naturally, I listened to music for the first time since last March! I had been avoiding my headphones because I wanted to be totally dialed into my running and my stride. It was so liberating to zone out a little, enjoy the music and just go with the flow. 

And for the first time since coming back from my injury, I felt like my "old self" at my "old pace" - which was faster and more relaxed feeling. 

I have experimented with multiple fueling strategies, and I honestly feel my best when I incorporate UCAN. I had been trying to switch to 100% Maurten products, but I think you need to take the gels every 30 minutes to avoid a crash. And using the Maurten drink mix doesn't seem to provide enough pep. This could have been part of why I didn't perform as well as I hoped at my marathon last March.

At the Harrisburg Marathon last fall, I had major digestive issues and I blamed the combination of UCAN + too much food pre-race. I think the solution could be a smaller breakfast (English muffin instead of bagel), and drinking a less concentrated UCAN mixture. And probably drinking the UCAN 45 minutes pre-race. UCAN does make a gel now, but I am allergic to one of the ingredients, which is not contained in the energy powder.

I should also keep in mind that I have successfully used UCAN at many marathons and half marathons over the past 5 years and the only time I had an issue was at Harrisburg. 

Overall Mindset
I don't know if it's because of the warm weather or because I've spent so much time focused on my stride, but I haven't felt great about my progress this training cycle. My runs have felt ok, for the most part, but have rarely felt really good. Every long run has been a struggle, and the two times I set out for 20 miles I ended up with 19.22 and 19.33. From a training standpoint, that's almost as good as a 20, but the fact that I just couldn't make it to the finish line doesn't bode well for my confidence.

I am not as fit as I was last spring, so I won't be going for a sub 3:10 in Richmond, but I think I could likely get a modest PR (sub 3:15:34). 

I also need to remind myself to STOP comparing myself to other runners. I often feel like I am the only one who struggles in the humidity. When I scroll through Instagram, it seems like everyone else is running their normal paces and I am the only one who has slowed down. I'll come back from a humid long run feeling totally exhausted and having run a mediocre pace, and then runners who are about my same level will have run father, faster, and felt amazing (in the same conditions). It's definitely NOT helpful to have these thoughts, but I can't help it - I have them and then I have to fight them off.

Maybe once the weather finally cools down I will feel like a whole new person. Four weeks is still a long time in the world of marathon training and I believe I can still gain a good amount of fitness between now and race day. In the past I have had amazing training cycles where I have PR'ed my workouts but then didn't reach my marathon goal. So maybe I'll outperform my expectations. I remain optimistic despite my feelings of "blah" over the past month.

Weekly mileage, last 8 weeks

Monday, October 4, 2021

Wineglass Half Marathon Race Report

I've been slacking on blog title creativity lately. I ran the Wineglass Half Marathon yesterday morning in Corning, NY. This was one of those bucket list races that many runners have told me to do over the years. I had heard that the course was fast, scenic and well organized. I had been registered for the half marathon in 2018, but that was the fall after a mono episode so I wasn't ready to race in early October. 

The Wineglass marathon and half marathon are known for being net downhill courses, although the half marathon is just barely net downhill. It only loses 60 feet of elevation over the course of 13.1 miles and there are a few notable up hills as well. I think the full marathon is much more of a true net downhill, with most of the elevation loss occurring in the first half.

I would have happily traded the 60-foot elevation loss for a straight course without so many twists and turns in the last five miles. I found those to be momentum-stealing, and I think they offset any benefit I might have gotten from the net elevation loss. But we will get into that later.

Training and approach
Normally at this point in a full marathon training cycle (six weeks out) I'm in excellent shape and ready to run a PR half or close to a PR time. But my training ramp up has been gradual due to my injury, and I didn't have as much training under my belt as I would like. And based on my training paces I could tell I wasn't close to being in PR shape. Yes, it's been warm and humid for the majority of my training runs, but I still feel like I was much faster pre-injury. 

This has been frustrating for me because usually I come off of a break very quickly. The three mono incidents have all had very quick comebacks. Maybe I'm just getting older so it's harder to regain my speed. Here is what my training has looked like:

As you can see, I only had 3 weeks of training above 50 miles. This is nowhere near where I usually am when I run a half marathon. Usually I have at least 3 weeks of training above 60 miles, approaching 70. This was a conscious decision due to needing extra rest days because of the heat and dealing with Achilles tendinitis. It wasn't like I was slacking; I was being smart about my training and doing what I could.

Given all of this, I decided I would be happy to run within 3 minutes of my PR (1:30:58). I set my sights on 1:33:xx, which is a pace of around 7:05.  My true goal race is the Richmond marathon in six weeks. So I didn't care nearly as much about Wineglass as I did Richmond - I just wanted to practice running hard for a long time.

On the race website there was a little blurb about "Elite Runners" and how to apply. No qualifying standards were published, they simply asked you to email them with your recent race times and where you placed in the field. As a master's runner, I figured I had a shot at this so I applied. I was accepted, which meant my registration was free. Sweet!  Outside of free registration, there was no other information published about what it meant to be in the "elite" field. 

Expo and Museum of Glass
Greg and I drove to Corning on Friday. It was about a 5-hour drive, but it was scenic so we didn't mind it. We arrived at the expo at 3:00. The expo was at the Corning Museum of glass which was probably the coolest expo venue I've ever been to, and I have been to a lot of expos. We started out in the gift shop,

At the expo with my "elite" bib
where I bought a zebra made out of glass beads. We then retrieved our bibs and swag. Included was a medium-weight, long sleeved half zip running shirt, a wine glass, and a small bottle of champagne. Some of the best swag ever!

My bib said "Elite" on it. I asked the person who gave it to me what benefits that included (I hadn't received any email communication on this and nothing was on the website). She exclaimed quite loudly, "WOW- you're an Elite!?" and my immediate response was "No." I don't see myself as an elite athlete so it was weird to say yes. But after saying no, I realized she might think the bib was a mistake so then I said, "well, yes. Well, sort of of yes." She told me to ask the information desk about what benefits that included.

I went to the information desk and the person said "I have no idea." Okay, so I guess there were no other benefits aside from the free registration, and I was totally fine with that, but normally they have special aid stations, tents, etc. And if that was the case, I would have wanted to take advantage of them. In any event, I don't believe myself to be an "elite" even when I am at my fittest, and I certainly wasn't at my fittest for this race. But hey, they had accepted me!

After getting our race packets, we took a quick (25 minute) stroll through the museum of glass. It was incredible and I really wish we had more time to spend there. 25 minutes was nowhere near long enough to appreciate everything. We needed to be on our way because our hotel was still 20 minutes away and we had dinner reservations that were further away from the hotel.

We went to a restaurant called "Lib's Supper Club" in Elmira. It was the only place around where I could find a chicken parmesan, which is my favorite pre-race dinner. I actually get it without the cheese so it's just chicken in a red sauce with pasta. Bland, but effective.

Before the Race
I slept about six hours: straight through from 9:00 to 12:30, awake from 12:30-2:00, and then asleep again from 2:00-4:30. I awoke to the alarm, which was set extra early since we had a long journey to the race start. I wasn't hungry for breakfast at 5:00am, so I had just half an English muffin with a little bit of almond butter. I had half of a Maurten Drink Mix 160 with breakfast at 5:00, and gradually drank the rest of it during the next two hours. 

adidas Adios Pro 2 + Zensah socks
We left our hotel at 5:30 and drove to Corning. We arrived at 5:45 and waited in a line of cars to park near the bus pick-up. After parking the car, we used the porta potties and then stood in line for the buses. By the time we got on the bus, it was around 6:10. Masks were required on the bus, but they were not required at the race start line. Since this race is a point-to-point course, the only way to get to the start line is by taking a bus. The last bus was scheduled to leave at 6:30, with a race start of 7:45. 

The bus ride was about 25 minutes and we arrived at the start line just after 6:30. Which meant slightly over an hour until the race start. I continued to sip my Maurten Drink mix until about 7:00. I was double fisting it and had a bottle of water + electrolytes in my other hand. I didn't drink from this bottle until the race started. We went to the bathroom twice during this period of time and waited in the school gymnasium. Outside, it was about 54 degrees with light rain. Very humid.

We ran a 1-mile warm-up which included some strides. I also did leg swings and other drills to get my body into racing mode. It started raining more heavily during the warmup which I was grateful for. When it's humid, there is a certain amount of rain that is ideal to keep you cool. Any less than that and you are hot, any more than that and you get cold and your shoes get heavy. I was hoping we would have a very light rain throughout the race. 

Greg and I lined up at the start line and started chatting with other runners. One of them asked me what pace I was planning to run and I was embarrassed to tell her I would be starting at a 7:15 pace while wearing a bib that said "elite". I justified it by saying that I had been injured and unable to train at peak capacity, which was entirely true. The plan was to start at a pace of 7:15 for the first mile and gradually make my way down to 7:00 or even sub 7:00 by the end. 

Before I get into the race, I want to note how eerily similar this race was to the California International Marathon from 2019. Both races were point-to-point. Both races were "on the bucket list" because of their reputation for being fast and scenic. Both races required a bus ride to the start. Both races had the same weather: mid 50's at the start, 97% humidity, occasional rain, high 50's to low 60s at the end.

On my race weather scale, this race gets a 5 out of 10. Not "PR" weather unless I suddenly had a huge breakthrough in fitness, which is unlikely after 20 years of running. But also not horrible- not bad enough to sabotage a race. I have run a few races with mild temps, occasional rain and high humidity. None of them have been PRs but none of them have been total bonks either.

Miles 1-4
The race started and Greg and I leap frogged each other a little bit as we weaved through the crowd and the crowd weaved through us. The first mile was tricky with the slippery pavement (that was also uneven in places) and all the runners bolting out, filled with adrenaline. You had to watch your footing and be very aware of what was going on around you.

I carried a bottle of water and Scratch Labs electrolyte mix. I have been training with this mix because it has electrolytes and carbs and is easy on my stomach. 10 minutes into the race, shortly after mile marker 1, I took a Maurten caffeinated gel. Prior to the race, I had gone back and forth on when to take my gels since this was my first half marathon in a long time without using UCAN. I ultimately decided that 10 minutes and 50 minutes would be perfect in combination with having had the Drink Mix earlier in the morning. 

I still train with UCAN because I think it does a better job than Maurten at training your body to burn fat for fuel vs. Maurten which can cause sugar spikes and crashes. But on race day, UCAN does not agree with my stomach. Because I find benefits in both products, I fuel some of my long runs with UCAN and some with Maurten. That way I get the benefit of UCAN's slow release energy on some runs and the benefit of training my digestive system for race day on other runs. 

Anyway, after the first mile things calmed down a bit and I had more space to myself. I found myself ahead of Greg. I always knew about how far behind me he was because I know what he sounds like when he runs. At one point I nearly slipped on a muddy patch. My shoes (the Adidas Adios Pro 2) didn't have great traction and I am still learning how to properly stabilize myself when running at high speeds. 

These miles felt controlled and strong. I looked at my Garmin a few times, trying to run around 7:10 in these early miles. 

Mile 1: 7:13
Mile 2: 7:16
Mile 3: 7:03
Mile 4: 7:06

Miles 5-7
These miles were the glory miles. I felt strong. The pace felt totally manageable. I was working hard but I felt like I had a lot to give. I was energized. BUT, I was starting to get warm. There hadn't been any rain and it was now about 56 degrees with a dew point of 55. At a water station, I poured a glass of water over my head and it felt amazing. 

I passed quite a few people during these miles and hardly anyone passed me. The course was scenic and I was enjoying the fact that were not many turns - it was just a straight shot. It felt mostly flat with little inclines and declines here and there. Some were a bit bigger than others but nothing too daunting. 

Mile 5: 7:11
Mile 6: 7:06
Mile 7: 7:04

Miles 8-11
Shortly after the mile 7 marker I had my second Maurten gel (no caffeine in this one). It went down easily. This is about the same time when Greg caught me and passed me. I was hoping we'd be able to run the rest of the race together. 

I knew that mile 8 would be the slowest mile of the race based on the elevation profile. It was the only mile of the race that had a significant net uphill. Greg got ahead of me and I was shocked to look down at my Garmin and see that I was running in the high 7:20s. I knew to expect a slow down, but not this much of a slow down. Plus, it still felt like I was running just as fast as before. I still felt good, I still felt energized, but my Garmin was telling me I had slowed down. 

Once mile 8 was done (7:33 pace!) I told myself it was "go time" and that I should fly to the finish. But every time I started "flying" it seemed like the course would swerve or turn and with the wet pavement my momentum would be stolen. I felt like it was a game of run really, really hard, slow down to avoid slipping on a curve or turn, and then speed up again. We again encountered some uneven pavement that made me extra nervous with the roads being wet. 

We ran through a curvy park so we were no longer on roads anymore. Greg was getting further and further ahead of me. Even though I felt good, my Garmin was once again taunting me with a pace that was much slower than what I felt like it should be. During the 9th mile, the sky opened up and it started pouring heavily. I wasn't wearing a hat, so water got in my eyes. My shoes began to feel like bricks. And I went from being warm to very chilly in a matter of minutes!

And of course, other runners started to pass me. I wonder what they had that I didn't? I still felt good! I was still in this game and hadn't given up! Why was I getting so slow but they weren't? Greg was no longer in view.

Mile 8: 7:33 (uphill)
Mile 9: 7:22 (why tho!?)
Mile 10: 7:21 (faster than miles 8-9!)
Mile 11: 7:33 (there goes my goal)

Miles 12- Finish
I had no idea why I had slowed so much despite feeling good. The only thing I could think of was that I had to keep slowing down every time there was a turn or when I thought I had to be extra careful not to

slip. The adidas Adios Pro have almost NO traction! And then it was extra hard to get back up to speed after each slow down. In hindsight I think it could have been the quick drop in body temperature from being too warm to being very chilly in the downpour. As I said in the beginning, there is an optimal amount of rain in these temperatures and we started with no rain but then immediately switched to heavy rain. At the time, I didn't spend too much mental energy analyzing it. That wouldn't be helpful and I recognized that. I accepted that, for whatever reason, I had slowed down and decided I would give everything I had no matter what my watch said.

I got passed by more runners and every time I did I tried to hang with them but usually could not. This race was supposed to be a big negative split but it was going in the opposite direction. With just two miles left, I tried to salvage what I could and vowed to stay "in it". 

I got a little bit of a second wind and pushed hard all the way to the finish.

Mile 12: 7:19
Mile 13: 7:15
The last 0.19 on my Garmin: 6:29 pace

My official finish time was 1:35:38, making this my 8th fastest half marathon. I have run 7 half marathons faster than this, which is really hard to fathom! I did not even win an age group award. .  so much for being an "elite"!

After the Race
Greg finished nearly two minutes ahead of me in 1:33:45. Had I just stuck with him, I would have attained my goal. Oh well. It just wasn't in me yesterday. About 3 minutes after finishing I began to dry heave. Since there was literally nothing in my stomach except for the Maurten gels, nothing really came out. This

post-half marathon dry heave or vomit thing has plagued me for the past 3 years and I have no idea how to not do it. I guess it just comes from running really hard.

We were soaked and we proceeded directly to the car where he grabbed his camera for a few post race photos. We didn't stick around because we wanted to get out of our wet clothes. We drove back to the hotel, showered and then went to a nearby mall where we had Auntie Anne's Pretzels for lunch. There were really no better options near us!

After lunch we drove about an hour and a half north to the rural town where Greg grew up. This was one of the reasons we had been wanting to run Wineglass-- it was close to his hometown which I had never been to. I saw the house Greg grew up in, his high school, the places he worked and more. We went to his best friend's house who he rarely gets to see and hung out there for a few hours. It was fun! Afterwards we moved on to Rochester where we stayed the night. There wasn't anything particular in Rochester we wanted to do but it was the closest place to find a decent hotel. 

Final Thoughts and Key Takeaways
I'm feeling okay about this race. It was one of my slowest half marathons within the past 5 years, but at least I was able to run it pain-free, which is honestly more than I would have expected last April. One of my doctors had told me that I might not even be able to start running again until October. So given that, I can't complain at all. 

As for my "reformed form" I am frustrated with it. It seems that even though I have been able to reduce my cadence by about 10 steps per minute (from 205 to 195 for a half marathon), my stride hasn't lengthened, which was kind of the point: reduce the number of steps and make them longer. It seems like I am now less efficient and less economical than I was with my ultra high cadence. Greg is encouraging me to stick with it and over time I will become more efficient but maybe I just do what feels most natural and work on my stride through drills and strength training; not on actual runs. Who knows? 

I'll start with some of the negative takeaways and then shift to the positives:

  • I failed to meet my goal of 1:33:xx
  • I feel like I am losing running economy by trying to lengthen my stride, not gaining it.
  • My comeback has been slow, I'm not gaining fitness as quickly as I used to
  • I didn't get an age group award, which I almost always do, even in larger races
The positives:
  • My 7 faster half marathons all had cooler weather
  • This is my fastest "humid" half marathon
  • I didn't totally bonk, I was able to pick it up a little in the last two miles
  • This race will hopefully make me fitter and count as a big "workout" as I build towards a full
  • I ran CIM in a time of 3:22 in the same conditions, when I was in shape to run around 3:12. So maybe I am fitter than I think!
  • This was good fueling practice for the full, my stomach behaved except for the dry heaving.
  • I was pain free in my Achilles and my groin!
  • I had fun, I crossed a race off the bucket list
I really, REALLY hope Richmond has better weather and I hope that I can cram in enough training between now and then to be in PR shape. I think my marathon PR is actually my softest PR. I wasn't even wearing carbon fiber plated shoes! And most of the race was on a gravel surface! I think I have been in shape to beat that PR on several occasions but weather, digestive issues, and other factors have prevented it. And maybe this is exactly where I need to be at this point in the cycle so that I will peak just in time for the marathon. I think I missed my peak by about two weeks when I ran Two Rivers last spring. Which makes sense, given my original marathon had been scheduled for 3 weeks earlier.

So even just a slight improvement in fitness combined with better weather could mean I get under 3:15. That is what I'll be working towards for the next six weeks. At some point I hope to have a breakthrough workout that will give me the confidence to go for it. Yesterday was not that workout, but hopefully it will come.

Sunday, September 5, 2021

Fort Hunt 5K Race Recap

I just couldn't think of a creative title for this one. I'm tired! I ran the Fort Hunt 5K this morning in Alexandria, VA. Last year, Greg and I ran the 10K course at this same race.

The course is a 1.2 mile loop with gently rolling inclines and declines. Nothing too steep or long. The 10K is 5 laps exactly. The 5K is two laps, plus a little extra. The course is nicely shaded but that didn't matter because it was an overcast day.

Before The Race
Amazingly, I woke up just 1 minute before my alarm went off. I almost always wake up at least half an hour before my alarm on race morning, but that wasn't the case today. I was happy to maximize my sleep and not get woken up by an alarm!

My first order of business was to drink some Maurten Drink Mix 160. Instead of having actual food to fuel a 5K race, I drink this mix as it's easier on my stomach. I had about 2/3 of the packet. After that, I got dressed and spent 5-10 minutes with my massage ball on the glutes. My physical therapist has told me it's the best way to get my glutes to activate. I also used "the stick" to massage my calves. I felt ready.

The race started at 8:00 and we left our house at 6:30 which ended up being perfect. It was a 40-minute drive during which we both needed to use the bathroom. It's not race morning if you don't need to use the bathroom every 10 minutes! We arrived at 7:15, used the bathrooms, got our bibs, and pinned them on. 

We warmed up for about 15 minutes, during which time I took a caffeinated Maurten gel. I like to take that about 20 minutes prior to the start of a 5K so the caffeine has time to kick in, but the energy doesn't wear off while I'm still running. The downside is that it makes my stomach a little uneasy at the start line when combined with race jitters. 

It was 69 degrees with a dew point of around 63, overcast with a light breeze. Average weather for this time of year so I can't complain. It did, however, feel way muggier than a 63 dew point - I would have guessed at least 95% humidity. The air felt thick and I didn't feel like I could get good clean breaths. 

I wore a sports bra and spandex shorts along with my Adidas Adios Pro shoes. 

Goals and Strategy
Since I had had success not looking at my Garmin during my previous two 5Ks, I figured I would take the same approach. At the Nags Head 5K 3 weeks ago, my average pace was 6:54 and my time was 21:11, because the course measured short on my Garmin. I was hoping to run sub 21:00 today, even with a non-short course. Goals are really just "hopes" when you aren't pacing with a Garmin - you run your hardest and you hope you meet your goal! 

Mile 1:
For the first mile, we did an out-and-back that was about 1/3 of a mile each way, and then proceeded to begin our two laps around the circle. The race is organized by Bishop's Events, which puts on races nearly every weekend in VA/DC/MD area. They held all of their races throughout Covid and did a great job with their organization. 

When I hit the turnaround about 3 minutes into the race, it was nice to have the race director say "good morning, Elizabeth." I replied back with a quick "hi!".

Greg had shot out much faster than me, as usual. In terms of women, my main competition was a little girl who looked like she was no more than 10 years old. She was serious looking and was there with (who I assumed to be) her brother, who ended up winning the 5K. She had amazingly good form and you could tell she was as tough as nails. 

I was very tempted to look at my pace on my watch, but I practiced good restraint and instead focused on running with good form and keeping a positive mindset. I passed the little girl about a mile into the race. Since I wasn't looking at my watch, I don't know for sure, but I hadn't heard it beep for 1 mile yet as I passed her. 

My split was 6:53 for this mile, but I had no idea what it was at the time.

Mile 2:
The race started to feel hard and I had to chase negative thoughts out of my head. I continued to resist the urge to look at my pace. I had memories of the 10K from last year and I remembered how I kept getting faster and faster as the race progressed. I wanted the same thing to happen today. I felt strong, but it was definitely hard!

As I mentioned above, this course is a loop. Thus, to run the tangents, you must run as close to the inside of the loop as possible. I didn't do a great job of this because I was frequently passing other runners (most of them 10K runners, as the 10K started earlier than the 5K). Split: 6:50

Mile 3:
During this mile I finally allowed myself to look at my watch. My average pace was about what I expected it to be, but I didn't judge it and stayed emotion neutral. With one mile left to go, I realized I could kick it into high gear without the fear of bonking and that's exactly what I did. Split: 6:36.

The Finish:
I gunned it to the finish at an average pace of 6:14 for 0.17 miles according to my Garmin. As I said above, I did not do a great job of staying on the inside of the circle. Greg's Garmin had him at 3.14. My official time was 21:23.

I was the first female finisher, and that felt awesome. Granted, there were only 30 women in this 5K but a win is a win! The second place female was the little girl who ran 24:02.

Greg ran a time of 20:30, which would have been faster if he didn't stop to tie his shoe. Despite the stop, he was the 3rd place male. 

After the Race
Greg and I collected our awards and then ran a 10-minute cool down. We were hoping to visit the horse who lived in a stable along the course, but the horse was out in his pasture and not in the stable. We chatted with the male winner (the brother of the little girl) who, at age 14, ran a time of 17:42. WHOA! He was frustrated at having been recently injured and therefore not close to his PR, but man - when you are 14 years old and running that kind of time, you have an amazing future ahead of you!

After the cool down Greg and I went out for crepes to celebrate. I got one with smoked salmon and one with bananas and brown sugar. 

Final Thoughts and Key Takeaways
I have mixed feelings on this. There are plenty of positives here:

  • I won the race
  • My average pace per mile was 10 seconds faster than the 5K from 3 weeks ago
  • I had a massive negative split
  • Achilles held up great!
  • This was a great workout
However, the perfectionist in me cannot help but feeling a little "meh" at this. I used to be able to run a sub 21:00 5K no problem. Even with humidity. Even on a course where I didn't run perfect tangents. I
actually thought that sub 21 would be a soft goal, but apparently it was not. 

Part of me feels frustrated with my fitness, and that I'm not coming back as quickly as I did from my bouts of mono. I am running a half marathon in 4 weeks and I feel utterly unprepared! My coach and I agreed that I needed to come back slowly and conservatively and so there hasn't been much speed work in my training. And I can't expect to run a blazing fast 5K with just a few workouts under my belt. So logically, I am right where I should be. But that doesn't mean I'm not getting impatient! 

Another takeaway is that I should have started more aggressively. My fear of bonking and not knowing what pace I was running meant I was perhaps too conservative during the first two miles. 6:53, 6:50, 6:36 indicates that I probably had a faster time in me. The elevation profile for each mile was roughly the same. I'll bet if they moved the finish line to make this a 4-mile race, I could have run the same overall pace.

So. . . to look at the Garmin or not? I don't know. I definitely want to "feel" my way through a race and not be a slave to the watch. But at the same time, if I had seen a 6:53 pace during that first mile, I probably would have pushed a little harder with the confidence of knowing I wasn't going to bonk.

Anyway, I will continue to trust the process, try to be patient, and be grateful that cooler weather is on the horizon!