Sum it up

What a year--- more high points than a girl could hope for, tons of lessons learned-- I'm head over heels in love with my sport, my career, my family, and my husband. I've experienced extraordinary highs and lows in every aspect of life, and as we near the end of this calendar year, I honestly just feel so very blessed. 

For me, the finale race for 2013 was to be the Disney Wine and Dine half marathon. I was elated to be running in a new place with incomprehensible visions, as the excitement of three parks lie ahead. My husband became very ill the afternoon of the race. I could not leave him by himself. "In sickness and in health..."-- despite having the best year of my entire running career, it all came down to knowing where I needed to be.  Despite the knot in my stomach, I stayed back, keeping him hydrated and medicated, while my aunt and our friend enjoyed magical race experience. Ironically, it didn't bother me. Race registration--$180. Being there for a husband with a GI bleed --- priceless. 

At the end of the day, it doesn't matter whether we race 4 or 40 times per year. We are runners. We are athletes with exceptional drive, unrivaled mental control, and unwavering commitment. 

At the end of the day,  it doesn't matter whether you're an elite athlete or a gym rat, a walker or a sprinter. Push yourself. Smile. Make friends at every race. You are who you want to be. Make every experience positive and find the good in every situation. In a life with no guarantees, faith, family, and hard work can take you places you've only ever dreamed of.  

Being an Altra Ambassador this year was an opportunity I never anticipated having. I can't thank the folks at Altra enough for consistently producing an outstanding product, based on holistic principles. As a clinician, I have referred numerous patients to our local running store for gait analysis and shoe selection. While they have benefitted from several different brands, I've seen bankers, teachers, nurses, runners, walkers--numerous occupations and athletic backgrounds-- reap the benefits of a "zero drop" lifestyle. I could not be more proud to have represented the Altra philosophy for 2013. 

I've included photos of some outstanding memories from this fall.  

Repair

As much as I hate to see the fall running season come to an end, I am beyond thrilled with the strength regimen I've begun. 

I found an awesome full body, 18 minute workout last spring on a body building website. Not only do you feel strong, lean and cut, your overall sense of fitness absolutely explodes. I could not be more thrilled with the Spartacus triple set scorcher plan, and recommend it with some reservation. It's important to consider your knees- the muscles you're engaging and your posture and technique throughout. Hamstrings and glutes are engaged throughout the lower body exercises. As runners, we sometimes forget how important it is to key in on those muscle groups. 

Enjoy! 

http://www.bodybuilding.com/fun/spartacus-workout-the-triple-set-scorcher.html

November chill

Looking forward to running the Pittsburgh 10 miler today. After an average outcome at Hershey, it would be nice to start out slow at this one and finish strong. This is my last long run before Disney, and in an attempt to keep myself strong, I've backed off the long miles for the last week or so. I'm hoping that having a solid distance base is in my favor, and with intermittently angry knees and feet, the little bit of R&R/low impact alternative, may be just what the PA ordered. My dad is my cross training mentor. He does everything from racquet sports to cross country skiing, to walking at a really great pace, on a daily basis. He tells me I'm running to much. Unfortunately, he's (almost) always right. 

10K

In running my first 10K a few weeks back, I FINALLY learned the lesson I've read so much about. "Walk 30 seconds per mile, and cut your finishing time". "Yeah right?" I thought-- how could spending that much time slowing down, manage to keep you at a decent pace?

A foggy, chilly, but somehow muggy Saturday morning not only changed my perspective- it made me a believer. 

On a hilly course, I took 9, 10-20 second walk breaks. I managed to finish 1st in my age group, laugh at the fact that I finished first in my age group, and ate a pancake to celebrate. My finishing time was 57:39, which put me just over 9 minutes per mile. Not bad for trying to keep my half pace. 

I'm sure someday that will seem slow. For now, it's a 10K PR :)

Dumb Luck

At about the half mile point of a short run last week, I was passing my college library. I love running my old college campus- the memories, the mountain air, the "house that built me" kind of feel.... and then I almost face planted. I tripped, but somehow kicked this elevated lip around a sewer grate. Oh. My. Gosh. If I didn't break my foot, it would've been a miracle.... and since I didn't face plant, and that was a miracle in and of itself, I figured I couldn't be THAT blessed in one event. I continued to run.... 3 miles later, I decided to head in to town to walk with my dad. I walked a brisk 3 miles with him- always a great work out. Unfortunately, I had to take my shoe off to get into the shower.... and that's when I realized how lucky I really was...

So, that being said, I've learned the value of cross training. Aside from eluding boredom and improving overall fitness, cross training is so beyond helpful in the event of injury. I have 5 races coming up over the next 7 weeks, and taking more than a few days off really isn't a good idea. While resting when you need to is obviously the right thing to do, I think it's important to remain prudent and focused. Good nutrition, strength training, cross training, listen to your body, hope and pray for the best. Appreciate the empowering work outs, outstanding racing conditions, and picture perfect skies- for they all may not be so consistent in days to come...

Finishing up Week 3

Hello all. After a very productive week, despite bronchitis, I can say I feel right on track with training. I had an outstanding week in both strength and cardio aspects of training. I'm still finding that high protein/ low carbohydrate meal choices are working in my favor. Friday marked 18 months since I was in the "bod pod" last. This extremely accurate means of assessing body fat makes for a great check of total fitness. I was never really overweight- always ate healthy, per se. When I got in this machine 18 months ago, it told me I was slightly over weight, and my body fat was higher than it should have been. I committed to a low-carb lifestyle, and within 6 months I was down 23 pounds, and felt great. I maintained that weight for a year, and decided it was time to revisit the issue. Down 10% body fat, and 20 pounds, I was beyond thrilled with my report. It's really amazing that despite walking around in my body, it really didn't hit me until I saw it in black and white. It's easy to focus on the 2-3 pound fluctuations, but let's be real. We're athletes and we're human. We lift weights, we have a beer once in a while, and in my case, a week ago I was given 2 birthday cakes and 1 birthday pie. The whole point of this post: live it up, drink it down, and at the end of the day, just be happy.

"You put the lime in the coconut..."

There's no better feeling than putting on a pair of really sharp shoes. I can't wait to try my new Altra Provisioness 1.5 running shoes. I work in the originals every day, and love the versatility of these shoes. The removable stability wedge makes for a nice "extra something" for uneven ground. It's amazing how a thin layer of flexible material can make such a difference in the feel of this shoe. I typically forego the stability wedge for work, but may make an attempt to use it for road running. 

With a busy season ahead, I'm so looking forward to integrating my new strength regimen into an advanced half marathon training plan. The simplicity of the strength regimen is really ironic. The strength gained from exercises like squats, planks, and leg lifts, using proper form and timing, can be really quite extraordinary. 

My goal of a sub 2 hour half marathon is within reach, and more reasonable than ever. 21-22 minute 5Kwould be pretty awesome. Looking forward to 2-3 minute increment reductions beyond that...  I don't think I'll ever be a 1:35 half marathoner, or an ultra runner. The concept of becoming the best middle distance runner I can be-- that's something I could certainly get into!! 

These lime green Altra Provisioness  have me feeling inspired...

Gearing up

Soooooo excited--- we're nearing fall training which has got to be one of the more comfortable seasons for running. There's nothing better than heading up to the track on a warm-ish night and the temperature feeling just right-- minimal humidity, and the clear, starry skies that come with it. I came across an article for an unseasonably warm solution to training and racing:

http://m.active.com/running/articles/4-ways-to-thrive-when-running-in-hot-weather.htm

The age old question of "how fast should I run for this random 85 degree hot, humid half marathon, when I trained for an 8:30 pace???" Thanks to this article and tool, the fear of bonking and dehydration are completely reasonable, and also, much more avoidable. 

For the first time in my running career, I signed up for 3 half marathons. I'm extremely excited for all of them, as I chose races across the spectrum- one is a local half- the scenic route for sure- perhaps 100-300 racers will enter. The second is a 3 hour distance from my home, a race I've always wanted to do- it caps at 5,000. The third is the Disney Wine & Dine Half Marathon, which is just absolutely mind boggling to me, still. I can't wait to enjoy all of these with my running buddies. Fall distance is my favorite. An advanced training plan should put me on the most reasonable path to sub 2 hour half's across the board.  

Basics

Some of the best workouts I've had lately have been on the hills of my college campus. My dad started walking campus after a whole lot of prodding, reverse psychology, begging, etc. a year or so ago, and he's loved it ever since. The track is great, but so many opportunities lie within those hills- both for scenery and for fitness. This man has been known to legitimately walk a 10:44 mile in competition-- it's amazing the muscles you use working out with him, compared to what you use during the same running workout. The humidity has finally dropped off here, so hopefully it'll make for some more comfortable cardio sessions. Until next time...

Moving right along...

Ever have one of those days? I've had one of those months... My running has been quick and to the point. A grandmother with cancer, a full house for 5 days, medicine by day, everything under the sun at night... it's been crazy, but it's been great. It's rained so much here that you get out when you can, do the best that you can, and chalk it up to mother nature. I enjoy running in the rain, but this summer is much different than what we're used to. Our family's 4th of July tradition of running/walking a race together took place again this year, on the hottest, most humid morning 4th of July I can remember. I started out at a nice 7:50 pace, and held for about a mile or so....and then not so much. I chose to back off to a light jog, as breathing became difficult. I still finished in under 30 minutes, which was not horrible considering the circumstances. I enjoyed a beautiful Saturday morning run this past weekend. Call it bridal jitters, but I can't imagine having started my wedding day out, any other way! The release, the peace, the 'make it what you want it,' feel of running, is what makes the sport so very sweet.

Growing pains?

12 years ago this month, I underwent a lateral release of my left patella. Just last week I answered questions about my fitness level and discussed injuries with a family member. He asked whether my knee ever cropped up, and I said "naaaahhh. Not in years". 

Rule number one: "Let sleeping dogs lie..."

I'm thinking this ache is from the higher intensity weight training I've been doing but I'm not really up for quitting. I've been walking a lot- some running-- enough to stay very fit while walking enough to make it comfortable. 

Folks always say that runners are stupid- pushing through injuries and pain. I think the mindset that controls pain and your response to endurance activities has a lot to do with where you've been. When you've been to hell and back with injuries, perspective comes a little more easily....

Core principles...

Some of the most beneficial training I've done recently has been done in less than 35 minutes, in the comfort of my own bedroom. I started a "Spartacus" style workout, and in as little as 30 minutes, 3 times per week, for 2 weeks, I've seen my body transform. I can't imagine how things are going to look at 5-6 weeks out...

Three separate groups of three exercises is enough to engage just about every muscle you could think of. You run through the first three exercises twice, the second three twice, and the third three twice. That's it- 40 seconds on, 20 seconds rest- the focus is on quality, not quantity, and that's just the ticket!

While many of these workouts exist, this is the one I've chosen: http://www.bodybuilding.com/fun/spartacus-workout-the-triple-set-scorcher.html

Good luck, and enjoy :)

It's been a good week...

Last weekend I ran my first 9K- boy was it awesome. I wish I had known going into it that it was about 60% trail running. I showed up in my Altra Delilah minimalist runners. Needless to say, I felt every rock- but I kind of loved it. I think with the lone peak's or even the provision, racing like that would be a complete joy. I finished the 5.6 mile jaunt in just over 49 minutes- a 78th place finish among 273 runners.

Two days later, still a bit sore, I showed up for the local memorial race for a young man who passed away 3 years ago- the result of injuries sustained in a car accident. Super sad situation but overwhelming support for his family and the high school cross country team. I heard that over 500 showed up for the walk/run. It was a challenging course- more so than you'd think. I knew better, as I've run it in training quite a few times.
A nice sized incline was just around the corner from the start, and rolling hills followed. It was nice to see everyone cheering at the high school at the finish of the race. Great support for a great memorial race. 1st place in age group, and got to see a lot of great people I don't see enough.

One of my favorite things...

I’ve always thought the sweetest points in life, are the little things we pick up along the way. I’ve always been big on remembering your roots. Small town living has been a joy for me. I never had the urge to leave for more than business trips or vacations. I had the opportunity to go to college and graduate school 5 miles from my home, which led to my dream job a half hour from home. The man of my dreams lives a whopping 3 miles from my home-- could a girl be luckier? 

Running is something I’ve done for 13 or so years, and I’ve done so for a number of reasons. As a high school athlete, it kept me fit; in college, it kept me mentally strong. In graduate school, it kept me sane. Now, I do it because I love it- it's "me" time. Despite the struggles of training and the frustration of flared injuries from time to time, the feeling of finishing a race is still so sweet. It’s amazing how your fitness and running style evolves over time. The roads don’t change much, and occasionally they’ll resurface the track, but the constant evolution of our training provides us with the excitement and challenges to keep us going. The sunsets are always different, awe inspiring, and just plain incredible. 

There’s some comfort in seeing familiar faces through grueling training runs. My dad and his friends walk every evening, when I am typically doing my training. Having them there for encouragement and and correction tends to be helpful. Running the pavement, it’s nothing to wave 15 or 20 times during a 5 miler- between neighbors and passers-by, the smiling faces provide additional encouragement. Maybe that’s what makes home so perfect- the familiarity- relishing the memories, and taking time to relive the shining ones. The tremendous gains and achievements we make are all reflections of where we’ve been, and our growth as we move through life. I love soaking up the miles of where I’ve been. It makes where I am today even more meaningful.

Race Review: Pittsburgh Marathon

As per tradition (year 4), we headed to Pittsburgh for a weekend of running, food, and friends. This trip was special- AB (future husband) had voiced his interest in running a few months back, and asked me to pace him for the 5K. What a great weekend!

Showing off my Altra Intuition 1.5
at the Wyndham Grand Pittsburgh 

Friday:

Packet pickup is held at the David L. Lawrence Convention Center, downtown Pittsburgh- it's a great opportunity to see what the top vendors have to offer, in addition to spending some time near the river. I found a great new belt- one main pocket, and one on the side- perfect for a room key, inhaler, truck keys, etc. I'm thrilled with the way your bib sits too- sometimes they're too loose- this one is just right. We got AB some new sunglasses-- they're ultra flexible... I'm cautiously optimistic...

The tech shirts were sponsored by Asics, again- outstanding fit with a nice design. They fit much better than last year's shirts. They are gender specific this year, which really does matter. All race shirts are the same color (5K, half, full), and have the same design. The bags were nice too- Dick's Sporting Goods sponsored the half and full bags, and UPMC sponsored the 5K bags. They were loaded up with lots of great products.

After an hour or so at the expo, we headed back to the Wyndham Grand at the point. It's the perfect hotel for this race, as it is about a block from the start, and 2 blocks from the finish. The finish line festival is actually in the park in front of the hotel-- it's awesome! Dinner at Ruths' Chris was just 2 blocks away, followed by a 10 minute walk over to PNC Park for the Pirate's game. Perfect day?

Pirate's game in our Altra's

Saturday:

AB asked me to pace him- he asked for around 30 minutes, and since he's only run twice to this point, I thought that was fair. The course was really nice- the start was near PNC Park, on the North Shore. It coursed into the North Shore, back toward the city, over one of many bridges, into the city and ended near our hotel. A breeze at that pace, it was really enjoyable for me, and he absolutely loved it. It was just challenging enough, and with a water stop at the mid point, it allowed for a beginning runner (like AB) to have a little breather before heading over the bridge. People underestimate the pitch of bridges, and in a city that is known for its bridges, Pittsburgh sure does utilize them in foot races... 

This was followed by a 1.5 mile walk to the Strip District for strawberry crepe's and french toast at Pamela's Diner-- nothing short of wonderful. The evening was spent catching up with old friends- one of whom would be running the Pittsburgh Half Marathon for the first time, after some coaxing from yours truly. Incase you're wondering... Yeah, she rocked it :). 

Repping Altra in my 1.5's-
I absolutely LOVE  these shoes!

Our first 5K together 29:47

I love that running can be used for so much more than personal achievement. 

Some of my most favorite athletic experiences and memories are a lot like this one. 

Helping other people achieve their goals- that's the good stuff. 

Sunday:

You could not have dreamed up a more perfect day- 50 degrees on a gorgeous morning at the start- the sun shining- 30,000 runners lined up, and fans everywhere. The great thing about running Pittsburgh is having the opportunity to tour the city on foot. The course begins downtown, and heads toward the strip district. Two left turns brings you back towards the city. Three bridges lie immediately ahead- you course over to the North Shore, back downtown, and back to the North Shore again before tracking a mile or so there, heading to the fourth of five bridges, the West End Bridge. I hit a wall in the West End- about 7.5 miles in. I began to walk a little, which I wasn't thrilled about, but these things happen...

Next came Carson Street- you spend about 3 miles in the south side before hanging a left onto the Birmingham Bridge, and up a steep hill. Boulevard of the Allies takes you the final mile and half, or so,   to the finish. The course was the same as last year- the perfect combination of hills, bridges, and flats- touring the popular areas, some shortcuts and some lesser-known nooks and crannies. This course is challenging. The full marathon course looks to be brutal. The Eat'nPark bag you see below was a great idea- they gave out bags for your walk through the chute. You could load up with whatever you wanted, and meet up with family and friends-- it kept things moving. You didn't have to worry about carrying a banana, and a cookie, and finding something to drink, all while your cellphone is ringing because your grandmother, uncle, friends, or half of your family has been tracking you, and they're calling because they want to be sure that you are aware you finished. I love those calls :). Ironically, my aunt, her friend Amanda, my friend Joan, and I all finished within one minute of each other, running separately, starting at different points... 2:14:01

My biggest fan <3 

My Aunt Beth Ann and her friend Amanda-
They're awesome :)

The spectators are outstanding- the city is fairly friendly, and the runners are kind. Staying at the Wyndham was great- so close to everything that we needed for the weekend. Walking to the expo, Strip District, and North Shore, makes for a relaxing time- you can park once, and if you don't mind taking the time to travel on foot- you can really make for a nice visit. 

I don't know that I'd change much about this race. The 7 AM start, though early, spares runners of heat as the morning goes on. It was in the 60's at 10, which made things comfortable. The increased security was very visible, but welcome. I think the majority of runners and spectators appreciate what event organizers and first responders had put into place for the security of the race and the safety of everyone involved. 

It was such a great weekend. I came home with two "Runner of Steel" medals, all my toenails, and a lot of awesome memories.

Until next year, City of Bridges...

Taper..

Oh those taper blues. Ever feel like a pent up labrador puppy? That's pretty much how I'm feeling right now. The two miles I ran last night felt like the blink of an eye, and I left feeling even more energized, knowing that running two races will make for a great weekend. I'm set to run the Pittsburgh 5K and Half Marathon. This will be the 4th half I've run- the first I've stuck to a training plan for, haven't been ill for, and am 'running to really run' for. I'll be pacing my sweet husband-to-be for the 5K, so anything under 30 minutes will be just fine. For the half, I'd sure love to see a sub-2:10 time- preferably while running negative splits (Yes, we are going to get that ambitious). Can't wait to represent Altra for the first time running a half, and keep your eye out for my race report coming early next week. Wish me luck ;)

Second

I had a really nice race Saturday. I took second in my age group in a 5K for the first time. A friend of mine ran the two mile and also took second in his age group. It was a rolling hills run in a small town nearby. It was challenging enough, and the 20/30ish degree morning air was a nice reminder of how unpredictable mornings can be in this mountain town.

I still think these Altra's are carrying me to a whole new level... Intuition 1.5. Nothing like them...

Feel the burn

Who thinks about their toenails? If you're a runner, you definitely do. I keep mine at a "healthy" length... My typical 2 are driving me crazy- go figure 2.5 weeks before a big race.... I have them "lifted" to allow the pressure to equalize. The blood comes out and they feel a whole lot better... Except not at all. My local wore off exactly 19 minutes ago, at which point I awoke in a good bit of pain. I feel so stupid and weak for having it done. Last time the relief was extraordinary. This time, not so much. I still have 2,2,3,6 and 10 left this week, and I'm hell bent on finishing at 2:10 or better this year. I need every ounce of training I can get.

Hills hills hills...

Who would've thought you could actually grow to love hill workouts?

This, coming from the kid who used to tie her shoes as many times as possible during pre-practice running in pee wee basketball.

I never thought I would be into the challenge of running hills. It's been proven invaluable in training- particularly now that I've started using it in interval training.

Great 8

Had a really enjoyable road run yesterday- an 8 mile long slow distance run. The cold has made treadmill training an all too-familiar ritual. This outdoor run felt much shorter than my 7 mile treadmill run Wednesday night. Funny how your surroundings make all the difference in your workout.

There are 4 weeks left in training, and the benefits of core training are more obvious than ever. It's got to be the best feeling to progress like this. This coming week has a long run of 9 miles, with 4 shorter runs ranging from 2-7 miles in length.

Looking forward, always :)