Training Plan Redux

I whined about it. I moaned about it. I came to despise to looking at it. At times, I  hated the 12-week training plan with every muscle fiber in my being.

Why? It made me work.

After completing Fort4Fitness on Saturday, I thought it would be good to look back on the plan that brought me so much anxiety and talk about whether it was successful.

Spoiler alert: It was.

I have been gunning for a half marathon PR for the past two years but it seemed elusive. I had followed myriad training plans, including the "Train Like A Mother" own it plan and Hal Higdon Intermediate schedule. The plans offered challenging but doable speedwork but despite putting in good efforts - or what I thought were good efforts - my times stagnated, if not got worse.

2013 half marathons
March: Run the Bluegrass, 2:02:42
May: Wisconsin, 2:01:10
September: Oak Brook, 2:01:05; Fort4Fitness, 1:58:56

2014 half marathons
April: Athens, 2:03:18
June: ZOOMA Napa Valley, 2:03 flat

During this time, I felt like I was getting better during training but it never translated on race day. Never. Of course, race days hand us things out of our control - heat, stomach issues, hills - but a good runner can overcome those. Or at least with every run feeling like bad conditions, the times in bad conditions should improve.

Though I didn't come away with a PR on Saturday, I bested my times this year by 7.5 minutes and my time at last year's race by more than 3 minutes.

How?

Twice weekly quality workouts. I did steady states and tempos, threshhold intervals and goal pace miles.

Longer workouts. My short runs were never really short, with midweek minimums at 6 miles and going close to 9. My base mileage was much higher than year's past where a midweek long run was 6 miles.

Step back? I think not. I had gone over the half distance in training with other plans but I always had the luxury of stepback weeks. I would get an 8-mile run on a weekend here and a weekend there, and it was glorious. This plan did not give me that. After week 2, the long run never dipped below 10 and I think the number of double digit runs also improved that base.

Less cross training. I am not sure if it's coincidence or overtraining but the decline and later improvement with my race times corresponded with my teaching schedule. The more classes I taught - and led - the slower I got. I continued to strength train during this cycle but I was down to two or three sessions a week rather than four plus.

Pace training. In previous plans, there were rough guidelines for the times to hit during certain intervals. The TLAM plan wants you in certain zones but I don't usually wear a heart rate monitor to run, and the zone system can be confusing. Using accurate race times for the 5K and 10K, both of which I PR'd during this cycle, helped me to have a number to hit and thus led me to make the gains. Sure, I sometimes didn't hit those, usually going faster, but having a range helped me complete the workouts where as I often felt defeated before.

For all of its advantages, though, this plan is not for everyone and even for the right runner, it's not an all the time plan.

It's time consuming. The longer runs during the week can be close to an hour and a half if you are a middle-packer. It's difficult to find the time to run sometimes much less that much time.

High mileage. I was around 35 miles a week for most of this plan. It's not a lot by many standards but it was more than I had done. It can be difficult to make that jump and lead to injuries. Prior to this plan, I would have said that higher mileage plus five days a week running contributed to injuries/niggles during both of my marathon training cycles.

Fun times? Running for pace and mileage can be all consuming, and it can take the fun out of running. You have to be ready. To be dedicated. To be able to say no - to running dates and casual jaunts around the park.

Rest. If you are going to do this plan, you will need to be coming off an easy cycle or some downtime so you can complete it physically and mentally. Otherwise, you will face some serious burnout.

As I look forward to some downtime (hello, pregnancy), I am happy that I was able to find that break through and learn what works for me. After all, it's about finding what works for you as a person.

What kind of training plan have you used to bust through a plateau?

Baby, You Got My Number: Fort4Fitness 2014

There were hopes. There were tears. There were shouts.  And, once again, Fort4Fitness proved to be magic.

I didn't get my PR. I was about 1:30 off with a time of 1:55:47. I am proud of that time, though. So, so proud.

It's my second fastest time out of my 13 half marathons. I bested my time from last year's race by three minutes. I broke 2 hours by a considerable margin.

More importantly, maybe, I didn't give in. When I hit a wall at the 10K mark, slowed to a walk and burst into a sob-filled rant about training so hard, I picked a sign then picked up my feet. It didn't always last, the quickened pace, but every split that was not what I wanted thereafter was followed by a better one.

And I managed to do it all at 12 weeks pregnant.

Please, don't get me wrong. I am by no means special for running this race pregnant. There are other mother runners who have attempted and completed far greater physical feats than this. But to hold onto the dream, still entertain a PR, might have been a bit optimistic.

It was not unfounded, though. I had been running well when I got the news and continued to do so for some quite time. I really thought the goal was achievable until the past two weeks. It was then when things just started to get harder and not as fun. I didn't know whether it was Baby X (due April 2015) or just burn out or both.

So, on race day, I didn't know what to expect - not that anyone ever does. I just wanted to put my fears aside and run to the best of my ability on that day. With some much needed encouragement from my husband, it's exactly what I did. And that was a 1:55:47.

 ◊  ◊  ◊ 

To read a more traditional recap of my race, go here.

I will probably post later in the week about my decision to continue with my training plan after getting the news. If you have any questions, leave them in the comments or email me at hlthystrides at gmail dot com.

But for those burning questions, here are the answers:

1. I didn't wear the tall Pro Compression socks. The temperature at race start was in the 50s and the day's high in the 80s. I thought it would be too hot so I went with the shorties. I'm glad I did.

2. I wore my hydration pack, which allowed me to have my gels on my chest and skip all but one water station. Just before mile 11, I took the car key out of the zippered pocket, tucking into my sports bra, and tossed the pack to my in-laws who were cheering with Miles. Please note that Miles was picking up dirt and throwing it on the sidewalk.

3. Mark ended up running beside me or just in front of me for most of the race. He started to play hare to my tortoise a bit more when I possibly got a *tad* snarky for him asking about pace more than I cared to answer.

Race Day Quandaries {A Three Things Thursday Post}

T-minus two days. Actually less than that. It's more like 41 hours.

Forty-one hours till the big race.

And though I have some things figured out, I am facing a few dilemmas.

1. For the race, I'm wearing an orange tank, Oiselle Flyte shorts and a pair of ProCompression socks. I just wish I could decide which socks to wear. I had planned, a long time ago, to wear the splash in royal blue ... but that was before I picked out my shirt. Ridiculous. Yes, I know. I could still wear he splash or go with an orange pair. Hi! Race photogs! Look. At. Me. I could also go with a pair of Nuun dotted sock and just be all repped out.

Note: I could just wear some low trainers and not worry about coordinating, too.

2. A concern with a bit more substance: Hydration. I've been training with my Nathan Sports Intensity vest and have loved it. As I'm going for time, though, the extra weight could affect me. Walking through water stops could be just as detrimental, though. Other options include a small handheld or wearing my speed belt with two bottles. The bonus with the belt (and vest) is I could have my phone with me. With the handleld, I could toss it in my in-law's yard around mile 11 if I'm tired of it.

3. "I'm going to be your annoying little shadow," Mark told me one night this week in the kitchen. While I had anticipated I'd get annoyed with him during his 13.1-mile pacing effort, I didn't think he'd be my shadow. I thought he'd be next to me, matching me stride for stride. He thinks it will be more motivation for him to be behind me. And he could be right, depending on that whole annoying thing.

Note: I do love my husband. Sometimes, I even like him. However, I know myself and I know I can get grumpy at the end of the race. Being that I love Mark, I know it will be easy to blame him, call him annoying and take it out on him.

It's my day, and it is about me - he's made it clear - so I'm wondering whether to be specific about how he runs with me.

Help! I'd love any insight.

Weekly Training Update: 9/16-9/21

Race week is here. Do you know what that means?

Taper!

I know people can feel unsettled during taper but, oh, how I welcome this one. Even though things dropped off last week and I ran a couple miles less than plan, I was still around 27 miles with two quality workouts. No joke, if you ask me.

Between frustrations with my watch and being reacquainted with teaching two classes on Thursday (and subsequent DOMS), everything felt like more of a struggle than it should of. It is done, though, and that's important.

The good: Running with a new face on Saturday. Don't get me wrong, I like the people I run with but adding someone makes it that much more fun. The bonus: She ran faster and did better than she thought she would with the group.

A little note about the long run: I ditched off to go to the bathroom and told them I'd catch up. It took me almost a mile to do so, and I ran that one at 8:20. My long run pace is 9:30ish so to do that in the middle of a long run was fun ... ish.

The better: Even though I threw the plan out the window on Friday, I actually fell into the pace I needed (8:50 for 4 miles) and it didn't feel crazy hard, even on sore legs. I don't feel as confident as I'd like for Saturday's race but being able to do that was a nice boost.

The best: TAPER! And knowing that this training cycle is almost over.

The week, in training:

Monday, Sept. 15
REST

Tuesday, Sept. 16
RUN | 7.4 miles
Time: 1:04:06     Pace: 8:39

Wednesday, Sept. 17
RUN | 6 miles
Time: 57:49     Pace: 9:38

Thursday, Sept. 18
CROSS TRAIN | 30 minutes indoor bike

CROSS TRAIN | Boot camp + Ripped

Friday, Sept. 19
RUN | 6 miles
Time: 54:00     Pace: 9:00

Saturday, Sept. 20
RUN | 8.1 miles
Time: 1:15:12     Pace: 9:17

Sunday, Sept. 21

REST

Fall Racing: Whats, Wheres and Hopes

The hay is in the barn, as they say. Or, as I like to say, thank grilled cheesus, I don't have to cry any more when I look at my training schedule.

This weekend, I completed my last double digit run and my longest goal pace workout - 6.2 miles - as I look toward the Fort4Fitness half marathon. The race is on Sept. 27 and is the big to-do here in Fort Wayne. The festival of events (4-mile, 10K, half marathon and kids and seniors marathons) attracts about 10,000 participants.

As the year's big event, it is always a lot of fun. Most of the run group is there, as are the running store employees, and the atmosphere is just insane. For me, it's just such a special race because the half course is the only place I've broken 2 hours (2010 and 2013), and it was my first race after having Miles.

I'm hoping the 13.1-mile route will offer just as much magic this year, as I have been training for a PR. Given the target paces of my plan, my goal half marathon pace for the race should be between 8:35 and 8:40 - a PR by at least 30 seconds and up to 1:30.

But if I learned anything this weekend, it's that even with putting in the work during training, a PR is not a given.

On Sunday, I needed to get in a goal pace workout. My plan called for a 2-mile warm-up, 3 x 2.5 miles at goal half marathon pace with 3 minutes rest between sets and a 1-mile cool down. Insane, right? As there was a track club 10K at 2 p.m. Sunday, I decided that I would just use the race as the workout. Yes, I would be cutting the workout short but I thought the length of that workout was absurd. It came in around 11 miles and my long run was 10.

The plan for the race was to jog to the start (1.5 miles), volunteer and then run the race around an 8:40 pace. The jog to the start was painful, and my legs were sore and tight from the previous day's 10-miler. I chugged along and hoped for the best.

But the best never came. From start to finish, the race was challenging. I never hit that stride where I felt like it was hard but doable. It was just hard. I walked through the water stop, which we passed three times, and took two cups every  time. By mile 3, I sort of just threw pace out the window and just worked to the finish. But, my watch threw working out the window and as such, I managed to hit my goal for the weekend - 53:08, an 8:34 pace.

We'll see how good that pace feels on race day. I'm hopeful, though, that after some rest, a good taper, lots of myofascial release and a well-timed massage will make it feel less arduous.

Here's the fall schedule:

Fort4Fitness half marathon, Sept. 27 in Fort Wayne

Bourbon Chase relay, Oct. 10-11, Kentucky. I'm runner No. 12. (I had been assigned lucky No. 7 but things got switched around.) Leg mileage is 3.6 miles, 8 miles and 4.9 miles.

River City Rat Race 10K, Oct. 26 in Fort Wayne. Undecided but it's a points race for the track club.

Veterans half marathon, Nov. 8 in Columbia City. I'm not sure about this one but I could be convinced as they have a great finisher's jacket. I just need to decide if I want to keep up long runs after F4F,

In the Sick of It {Weekly Training Update}

It began on Monday night with a queasy feeling that I hoped would settle. When I woke up in the middle of the night to go to the bathroom and I still felt sick, I knew I was in trouble.

And I was.

Tuesday brought one of the toughest bouts with an unknown stomach bug that I've had in sometime. I will spare you the details but I couldn't walk 10 feet without feeling terrible much less run. Working became impossible, and I found myself in and out of consciousness on the couch by mid-afternoon. I would wake up intermittently to catch bits of "16 and Pregnant" on TV. When Mark came home with Miles, I couldn't even get up to give him a hug - much less make dinner.

Wednesday wasn't much better. I could stomach food but low blood sugar and an unsettled stomach left me dizzy. I thought I would try to power through and work but when I passed out at daycare, it became clear that it would be another day of rest for me.

It's no fun to be sick but it's even worse, for me, to be incapacitated when I am in the thick of training. I skipped one run completely, ran another workout easy and cut the miles short. I didn't run faster than a 9:15 mile, and it felt like death.

"How am I supposed to run Fort4Fitness on Sept. 27 at an 8:35 pace?" I thought with tears down my face.

"I don't know if I can do this!" I whined to Mark.

 It took all the logic and revisiting of past workouts to make me not throw out the plan - the schedule and the one for the race - and do the event for fun.

Note: I might have been feeling a bit dramatic because I hadn't eaten or gotten out of the house for days. 

My thinking, now, is that one missed workout won't kill me; I've put in the work; and a little rest might have done me good.

I hope.

The week, in training:

Monday, Sept. 1
CROSS TRAIN | BodyPump
At home. In the living room. With my child.
Note: I also biked 4 miles with Mark as he ran but it doesn't seem super worthy of noting. But, it was super fun. Especially when I told him that he had to keep up with me the last mile ;)

Tuesday, Sept. 2
CROSS TRAIN | Walk
I'm a dumbass and tried to run. It did not work. But I was stubborn and went for a 30-minute walk during which I wanted to hurl in the river.

Wednesday, Sept. 3
REST | Sick

Thursday, Sept. 4
RUN | 6 miles
Time: 56:14     Pace: 9:22

Mid-afternoon and hot and humid as hell. I wanted to die.

CROSS TRAIN | Boot camp

Friday, Sept. 5
RUN | 6 miles
Time: 56:45     Pace: 9:27

Farthest stroller run since Miles was a baby. It was humid, again, and I ditched my shirt at mile 1. It prompted Miles to ask my why and then to inquire further as to why I did not take off my sports bra. We also stopped for fruit snacks, apple sauce and sticks.

Saturday, Sept. 6
RUN | 13 miles
Time: 2:03:08     Pace: 9:28
Course preview for Fort4Fitness. I thought I would run a bit slower but Joe and I chugged along at an even 9:30 for most of the miles. Bonus: Our last two were the fastest at 9:15.

Sunday, Aug. 10

REST

Weekly Training Update: 7/14-7/20

Training for a goal half marathon doesn't stop when you go on vacation.

And I'm so glad for that.

This week my workouts have taken me to Arbor Day Farms, home of Arbor Day, in Nebraska City to Davidson Mesa outside Boulder to the top of the world in Rocky Mountain National Park.

All the while, we've driven 1,200 miles and spent time with some of my favorite people in the world. Some might not like the pressure of fitting in runs and workouts while balancing vacation fun but this week has been some of the most fun training I've had in a long time.

The week, in training:

Monday, July 14
RUN | 5 miles

Time: 46:55     Pace: 9:22

Plan: 2-mile WU; 5 x [30 seconds uphill at hard effort, walk down rest; 75 seconds 5K effort, walk down rest]; 1-mile CD.
Since I can't find good hills in my neighborhood and I'm taking this training seriously, I hit the treadmill for this workout. For the hills, I did the 30 seconds hard at 7.5 (8:00 pace) and the 75 seconds 5K effort at 7.3 (8:13 pace). Incline was at 4.0 for first two intervals, 4.5 for second two and 5.0 for last. It felt tough for sure.

Tuesday, July 15
CYCLE | 10.25 miles
Time: 50:00     Pace: 12.4 mph

Let me say this: It's totally weird to ride in the dark. I woke up early to ride, taking the long way to the YMCA. I did some upper body exercises and then rode home.

Wednesday, July 16
RUN | 6.6 miles
Time: 58:10     Pace: 8:49

Workout: 2-mile WU; 4 x 1 mile @ 10K pace; 1-mile CD
Goal pace for the repeats was 8:20 but thanks to the awesome support of my husband, we were able to nail it - with negative splits. 8:13, 8:11, 8:08, 8:00. It was definitely tough at the end and I sort of wanted to die but I really showed up. The weather didn't hurt either thanks to the second coming of the polar vortex.

Thursday, July 17
RUN | 3.21 miles
After a 10-hour drive (not including stops), my legs were happy to go for a run. My heart was happier to be able to run with my best friend. Our time together is never enough so it was great to have a few miles without kids and husbands.

Friday, July 18
REST 

Saturday, July 19
RUN | 3.4 miles + 1.23-mile run commute to cycling
First run at altitude, and it was as difficult as I remembered.

CROSS TRAINING | Indoor cycling class
I visited the nearby rec center, and I really enjoyed the class. The instructor was very "Boulder" and welcoming. The workout featured some sprints and steady flats. A few climbs, too.

Sunday, July 20
RUN | 9.05 miles
Time: 1:27:54     Pace: 9:43

I did the first 4 with Mark around Louisville, Colorado, and then finished the last 5 around Davidson Mesa. The views were breathtaking, and I was completely enamored when I saw horses. Good thing, though, that my sister-in-law told me later that I could have also spotted rattlesnakes. Ick!

Weekly Training Update: 7/7-7/13

And so another cycle begins.

This week marked the beginning of training for my fall half marathon, Fort4Fitness, and my preparations for the Go Girl Triathlon in Indianapolis. My primary efforts are directed toward Fort4Fitness but I am giving the triathlon the due diligence it deserves. It might be a bit tricky at times but I feel confident that I will be able to make it work.

For the half, I'm following a plan I found on Competitor's website. I debated - a lot - about getting a coach as I have found myself disappointed at the finish line of this year's half marathons but I just couldn't justify the cost. This plan scares me. A lot. However, I do think it is doable and with that, I knew it was the right plan.

To get ready for the triathlon, my greatest concern is the swim. I have never had lessons and am not especially proficient in the water.  While the race is 500 meters and, hopefully, will take 15 minutes or less, It will be the hardest 15 minutes of my life. I will be hitting the pool on Mondays and maybe Wednesdays, when I'll also bike. I plan to do one of the running plan's easier runs on Sunday so I can combine it with a ride for a true brick.

Of course, I say all of this and we're getting ready for vacation. Training on holiday is hard enough but I'll be at altitude, and I know it's going to be a challenge.

But I'm ready.

The week, in training:

Monday, July 7
CROSS TRAINING | Boot camp

SWIM | 600 yards

Tuesday, July 8
RUN | 4.33 miles
Time: 39:21     Pace: 11.3 mph

First run of Fort4Fitness training cycle - 4 easy with 4 x 20s strides. I tried to keep the four easy, especially since I felt less than energetic - 9:15, 9:08, 9:05, 9:16. I was going for NS but eased up last mile to save energy for strides. The strides definitely hurt, and I might hate them more than 800s.

Wednesday, July 9
CYCLE | 10.3 miles
Time: 37:05     Pace: 14.4 mph

The first 1.5 miles took Mark and me to my in-laws where we dropped off the toddler. After we were able to unload the trailer, we picked up the pace. I was a bit surprised at just how well I was able to get into a groove. If this ride is any indication, I will be in good shape for the triathlon.

Thursday, July 10
RUN | 5.01 miles
Time: 46:04     Pace: 9:11

Reunited with my BRF! We started out conservatively, both of us sore from the day prior's boot camp. As such, we nailed perfect negative splits. The morning was gorgeous, to boot, almost crisp and a bit of fog.

CROSS TRAINING | Ripped

Friday, July 11
REST 

Saturday, July 12
RUN | Runners on Parade 5K + WU and CD

Sunday, July 13
RUN | 8.1 miles
Time: 1:17:28     Pace: 9:33

After the previous day's 5K, this run was all about getting it done. My legs felt tight, and it took almost 6 miles for them to loosen up. Figures. My abs also felt pretty sore, which made the first few miles interesting. Just glad to get it done.

Winning {A Three Things Thursday post}

1. Another week has gone by, and I am happy to report {to myself}that I am still rocking the no-grain, no-sugar experiment. It wasn't easy this weekend with Memorial Day outings that included a trip to the zoo, where ice cream is often a treat; a hog roast where green chile mac and cheese was served; another grill out with cookies and ice cream; and front-row seats at the minor league baseball game ... on $1 hot dog day.

Of course, it's not to say I didn't have anything. I just chose where I was willing to break the rules. Mark and I split a cone at the zoo but I said no to the beer and mac and cheese at the party that night. I had a bit more ice cream at the second barbecue but got peanuts at the game. What's more important to me, though, is that those indulgences didn't set me into a tail spin. I was back to work - and back on plan - on Tuesday.

2. Before the game on Monday, Mark, Miles and I did a little shopping at the outdoor mall. All of Mark's summer shorts seemed to have disappeared into the Bermuda triangle in our basement, and he was in desperate need as his school does not have air conditioning. As luck would have it, Old Navy had shorts on sale for $8. I grabbed a couple pairs for him and then went over to investigate the women's.

I found myself skipping over the too short shorts and heading toward the bikinis. Usually, trying on such things will send me into tears {related} but I was feeling brave ... or masochistic, grabbing a few to try on. I am pretty sure Mark was nervous for me {and himself} that it would be like so many dressing room trips before but I came out unscathed and with a bathing suit I liked. I am not sure whether I'm more self accepting and confident or was suffering from  heat stroke but I'm happy with my progress mentally.

3. Ever since I accepted Mark's invitation to pace me for Fort4Fitness, I've been churning about how I wanted to approach training for the race. I know what I need - speed work and tempo runs, long runs and recovery ones - but I didn't know where I should find it. I could get a coach, which is expensive and a bit self indulgent (in my opinion) based on my abilities. I could buy a plan from Smart Coach or Runner's Academy. Or I could go with some of the easily accessed schedules, either from Train Like a Mother or online.

I had been seriously considering the Another Mother Runner 13.Fun challenge but the timing wasn't right and the price was a bit steep {for me, at this time}. I was poking around on the local running store's website to see about coaching prices when I saw information about the training group for the fall half marathon.

I had always thought it was for beginners but, as it turns out, they advertise that it's for all levels and the program offers individualized plans. There are also group runs, info on nutrition, chance to make more BRFs and availability to ask questions of the coach. Plus a shirt. For $65.

Gotta ask the boss man but I'm pretty sure this is my answer!

Getting on pace + upcoming races {A Three Things Thursday post}

"I have a question to ask you and then a statement."

Mark was standing at the kitchen sink and I at the stove as we cleaned up dinner one night last week. The conversation had been rather pedestrian until that point, and I was taken aback by what he said. I inquired as to whether I could hear the statement first and the the question but, according to him, the order of things was crucial. If I answered the question one way, the statement would be void.

"Would you consider it a PR," he started "if someone paced you to the time during Fort4Fitness?"

Again. Taken aback.

To be honest, I have never really thought of having a personal pacer who would promise to pull me to a personal best. I was with a pace group for part of last year's Fort4Fitness, and I found the sub-2 goal quite literally looming over my head to be motivating. However, I had ran most of the race myself and had made the choice to stick with them no matter what. I had done it, accountable only to myself.

My answer to Mark's question, at best, would be laced with uncertainty but I didn't need him to make a statement. I knew what he was getting at - he was offering to pace me to a half marathon PR.

Mark has run two races of the 13.1 distance, with a PR of 1:34, but hasn't expressed a huge interest in longer events since. I think the combination of a busy track season, which means no running for him, and my performance at Athens have turned the tides this spring.

Note: Mark is not upset or disappointed in me about the race but bummed because he was so confident that I would be faster.

I haven't given Mark an answer - I have until May 5 when registration goes up - but after some encouragement from Joe on our run this morning, I am tipping yes. After all, Galen Rupp had a rabbit when he broke the indoor 5K record. I just want to run a 1:53 half marathon.

In addition to Fort4Fitness, which is in September, here are some other races on the calendar:

1. Dirty Girl Mud Run in Indianapolis on May 17. If you haven't registered, use code BLOGFRIEND for $10 off.

2. ZOOMA Napa Valley half marathon on June 28

3. Runners on Parade 5K on July 12. The 2010 race is where I set my 5K PR. I haven't tried to break it since, and I might just try it again.

What's on your calendar? Would you use a pacer?

2013, in running

2013 was the year to Make Shit Happen - in my life but in my running as well. And while I didn't smash any PRs or take on a new distance, I did fulfill a dream to run Hood to Coast with Team Nuun and finish a few races where, literally, shit happened.

So, I'm linking up with Miss Zippy to share my year on the road.

Best race experience. I think every runner has an event that will make the calendar every year - regardless of life or fitness - and, for me, it's Fort4Fitness. It's a well-organized event that unites and motivates the community, and it's the one to see and be seen. This year, it kept its place as the only course where I have broken two hours in the half and I did so by staying mentally strong. Crossing the finish line with a the number 1 at the front of the race clock and with my newfound friends in the pace group behind me was so satisfying.

Best run. The training, the runs - they all seem to blur together as the miles pass. However, I feel grateful that this was the year that I connected with my local running community and logged some miles in a group. The 8-miler I had the week before Veterans where G pushed me at a strong pace was confidence boosting, and my most recent 8 with J was reinvigorating. They were both outings where I felt glad to be a runner.

Best new piece of gear. I made big changes this year in terms of shoes. I ditched the Nike Structure Triax for the Brooks Ravenna in April, and I'm now flirting with the Altra Provisioness 1.5. I'm really loving the Altra - from the airy feel to the speed it inspires. The wide toebox is good for me as I often get black toenails, and I do feel like it is changing my gait for the good.

Runners up: Anything by Oiselle. I raced Fort4Fitness in the Flyte tank, and it's long and lean. I scored a Lux Layer for Hood to Coast and it's by far my favorite winter running shirt. It's soft on the inside, a gorgeous color and very flattering.

Best piece of running advice. Finishing is winning, courtesy of an Another Mother Runner T-shirt.

Most inspirational runner. Everyone who runs inspires me but I was particularly impressed and awe-struck by Kim. She was smart and steady about running through her pregnancy and was logging miles past her due date thanks to a stubborn and gorgeous girl. It's been so long since I've been pregnant that I almost fear if it happens again that the prospect of running pregnant would be daunting. Kim and a few others (Jess + Liz) made it a reality again. The pregnancy, though, is not. Just to be clear.

If you could sum up your year in a couple of words, what would they be? Abundant. I raced much more than I anticipated and in places I could only dream. I tackled a second marathon when I didn't think I would, and I found people to carry me through the training and the race. It wasn't the year I planned but I couldn't ask for more.

How would you describe your year?

Three Things Thursday: Photo Dump

First things first. I am happy to report that after four days of feeling crappy that I am finally feeling like myself. And by feeling like myself, I mean I said yes when Mark asked me if I wanted coffee this morning and I exercised with no nausea.

Excuse the profanity but hell yeah! (OK, to be honest, when I typed the "excuse the profanity" I fully intended to use the "f" word but I chickened out.)

Anyway, a few things I had intended to share on the the blog were shoved aside by illness - probably norovirus - but I'd hate to see them disappear into the black hole of ideas.

1. I was a big ole tease last week, promoting the Old Navy Activewear I scored via Crowdtap but never sharing the duds.

Shock of the century, I picked the printed compression capris in black and the printed knotted tank. I can't really wear them together, which is a fail on my part, but I have enough workout stuff to make do. I wore the capris for BODYPUMP on Saturday, and I have no real complaints save for the fact that I wish the internal pocket had a zipper. It's fine for cross-training, no good for running.

As for the tank, I'm in total love. I wore it on Monday for lounging/walking the zoo - which is totally active - and for a trampoline class today. Definition of fashion meets function.

2. Saturday morning, I made the somewhat questionable choice to volunteer for the Fort4Fitness Spring Cycle event. I had seen a link on Facebook that volunteers would receive a free entry to the fall race and, well, I can't say no to free. I selected the 5 to 8 a.m. shift (this is where the questionable comes in) because it would upset my/our schedule the least.

I spent much of the three hours moving barricades and fences, working with a guy in taper for his first half marathon and a master's triathlete who has competed in Kona and won a 70.3 event. The work sort of sucked (I told Mark it was my first time as a race volunteer where I felt like I was doing something) but talking to the guys was totally awesome. I learned that I should not shoot for a 70.3 in my first year of triathlons, if there is to be a first year of triathlons, and you can get a degree in heating and air conditioning.

3. Before the illness began, I did manage to squeeze in some fun. A friend of Mark's, who moved to D.C. last year to be a doctor of all things, came to visit, bringing with him dry-aged steaks - porterhouse, T-bone and sirloin. It. Was. Amazing.

I made a BLT pasta salad, using turkey bacon and yogurt ranch dressing, as well as some corn and the bachelors in the crowd brought prepared mac and cheese and craft beers. I'm not sure if they were trying to send me a message when they handed me a Hoegarden but it was tasty.

The party was also a good chance to try out some Kroger smoothie bars, which I procured using a coupon from BzzAgent. I had been in the habit of making fancy desserts but I realized that a) it takes a crapload of time; b) I spend too much money on ingredients; and c) I end up using it as an excuse to binge.  But I decided to let that go, especially since the steak was the real treat.

Everyone seemed to like them, and it was a great treat to give the kids without feeling insanely guilty. The bars are 50 calories each, and there are actual chunks of fruit in them.

What's your favorite summer treat? I really like these bars - for reals - and might try to make them at home for a little more quality control.

Disclaimer: I received coupons for the Old Navy Activewear and Kroger smoothie bars via Crowdtap and BzzAgent respectively via personal participation on the marketing websites. I was not required to write about the products on the blog but in doing so, I may be eligible for future opportunities or rewards. All opinions and words are my own. Duh.

Three Things Thursday: Make my day

This morning did not have the makings of a good morning. I went to bed early but slept poorly and felt less than rested when the alarm went off at 4:40 a.m. My back was tight from my adjustment at the chiropractor, and my legs felt heavy. All I wanted to do was curl up in bed and sleep till the ungodly hour of 7 a.m.

But there were things to do.

Like running 12 miles.

1. Miles and I are going to Cincinnati this weekend. The last time I visited, I saved my long run for Sunday evening and it promptly turned into an epic fail.  I was certain that I didn't want to go through that again, especially after Sunday's not-so-long run, and decided that my 12-miler would happen today. I originally thought I might sneak it in after work but with temperatures creeping near 80, I knew it would be in my best interest to do it this morning.

And so I did.

It was my best run by any stretch of the imagination but it was a run and it was completed. More importantly, I feel like I crossed one big giant to-do off my list. From here on out, my Columbus Marathon training is full of 3- and 4-milers with one 8-10 miler next weekend. The hay is in the barn, and the barn door is locked.

2. I was a quarter-mile from home when Miles and I needed to cross a somewhat busy street to get to our block. As luck (or good planning) would have it, we cross near a school and there's a crossing guard there from 7 a.m. to 8 a.m. I feel a sort of kinship with her as she's helped us cross many a times - last fall when we were mostly walking, in the spring as I trained for the Martian half and now as I wrap up Cbus. As I darted across, she said, "You sure did lose a lot of weight. Nice job!" I see myself every day and still get wrapped up in my flaws (another post, another day) so it was good for me to hear from someone who doesn't have to be nice to me to be, well, nice.

The comment is one of two favorites I've gotten over the past week. Last Friday, I ran Miles to my mother-in-law's house, and a man (in an awesome polyester, 1990s track suit) said, "I wonder what you would do if you had another arm." I assume it was that I was doing a pretty good job corralling the beast (Denali) and the beast (Miles).

Oh, and if I had a third arm/hand, I'd be drinking coffee as I ran. For the record.

3. I've been (not so) patiently waiting for the official race photos from Fort4Fitness, and I have found myself stalking the Action Sports Images page. Multiple times a day. While the photos aren't searchable by bib number, there are some shots of the homestretch for browsing. I was hoping to see me ... no luck. And then I was hoping to see MIL+FIL+Miles ... still no luck.

But I did see these.

The joy ... the heart .. the accomplishment ... I can feel it radiating from the photos. These women are amazing and inspiring. I hope someone tells them that today.

Fast and furious: A race recap

The clock read 7:20. It was time to head to our corral.

We said goodbye to Miles, who would be "walking" the event (his first race!) with Nana and Poppa.

We wandered through the crowd, making a pit stop at the honey buckets for one last "shake out" of nerves.

And then we found ourselves just 10 feet from the starting line, in Corral A.

I've never been in Corral A, and I'm not quite sure I belonged there. I saw some of the race regulars - the girls who run faster than me, the ones who are most accomplished - and took a deep breath. If I was going to put my heart out on the course, this is where I needed to be.

The deep breaths continued as the mayor counted down from 10 to 3 and then the cannon went boom. It was time to move.

As Mark would tell it, I went out like a bat out of hell. I rounded the corner onto a stretch of road that I like to run when I go solo and was ready for the first hill. Not that I remember much of it. I had seen one of the regulars within a few feet after the first quarter mile and I thought, naively for a brief few minutes, that I could hold onto her. I paid attention to her, what she was doing and how she was adjusting her arm warmers. The same arm warmers from the HUFF that were sitting in my drawer at home. They were a reminder that I knew how to run in difficult conditions. I could dig deep.

The first mile marker came up quickly and for good reason. I hit it at 7:35. To the best of my knowledge, that is the fastest mile I have ever ran - besting a mile repeat clocked at 7:37 in 2010.

I was starting to realize at this point that I couldn't hold on like I wanted to and made an effort to find a sustainable pace. Or a pace that didn't make me want to cut Mark. My husband, bless his heart, was doing his best to keep me engaged and check in on me. I wanted him to shut up and stop pointing at people juggling plungers along the course. I also wanted to lie down in my in-laws front yard, which we passed. I did not. I kept running.

Mile 2: 7:54.

"We're half way there, babe," Mark said as we passed the mile 2 marker. Some people might have felt relief, I did not. I was acutely aware that it was going to hurt like hell to do that for 2 more miles. And so I didn't. I walked through a water stop and pulled back under the guise that I would kick it with one mile to go. Thankfully, this difficult stretch was made easier by going through my favorite part of the course, a neighborhood that goes all out for the race. The association draws chalk murals on the street, and residents line and cheer, blare music and offer support. It's awesome, and that quarter-mile makes the race. Every. Single. Year.

Mile 3: 8:29.

As we rounded toward the end, I knew that I wouldn't be satisfied giving in to the fatigue. I needed to fight. I needed to meet my goal of leaving it on the course. I pushed. I cursed. I spit on myself. I ran.

Mile 4: 7:56.

Coming into Parkview Field and finishing on the baseball field is one of the most amazing things you could experience. As I headed for home - literally - I knew I was close to my goal. I tried to lock down the hammer. I couldn't. But a final push came from another runner who repeated "You can be tired when your done."

Truth.

The last little bit (according to the MOTOACTV) was 38 seconds, which need to fit in there somewhere though I'm not sure where. We'll say mile 3.

I finished in 32:31, seventh in my age group, 106 overall and 31 seconds over my goal. While I was initially disappointed (when are we ever good enough?), I am proud.

I looked rather badass in my black camo shorts from Target, a last minute $6 score. I went fast. I shaved more than 6 minutes off last year's time. And, most importantly, I didn't give up.

Setting up Fort

If there was ever a race to be mine, it would be Fort-4-Fitness.

I ran my half-marathon PR there in 2010.

I puked my guts out at the finish last year, running the 4-mile event as my post-partum comeback.

Tomorrow, I will toe the line for a shot at redemption at the 4-miler.

I haven't talked much about the race because, well, it seems like small change when the Columbus Marathon is just 23 days away.

But that's not the only reason.

I signed up for the race under the naive notion that I would regain my speed (I use that term loosely) and maybe even get faster, which would set me up to {maybe} place. And in case I haven't mentioned it before, I'm not running at the paces I used to and the lofty goal I set is realistically out of reach.

Note: If you would like to whine some that I ran a 10K PR at 7 weeks pregnant at a pace I couldn't fathom now,  I can work on a post.

Regardless, Mark and I are planning to run quite aggressively, with my in-laws pushing Miles in the BOB for the same event. (His first race!!!) The goal, instead of a time one, is to leave it all out there on the course. The goal is to abandon fear and embrace the pain. The goal is to not stab Mark when he tells me I can, in fact, run faster.

And to not throw up with my medal on.

{And to finish in a fast enough time to teach BODYPUMP at 9 a.m.}

Fort-4-Fitness 4-miler: The recap

Move that body: 2.75-mile run

I’ve spent far more time than I’d care to admit working on my recap of Saturday’s race only to come up with this:

My Fort-4-Fitness race ended the same way it began – with a peanut butter and jelly sandwich. I didn’t intend for such a thing to happen but I guess that’s what happens when you give it your all.

And my all I did give it.

Pulitzer Prize-winning stuff, eh?

I am a bit frustrated that I cannot come up with a thoughtful post and not some rambling, too long recap that you won’t want to read. I blame Mommy Brain. (Yes, it’s a real condition. Look it up.) So instead, I’ll give you the highlights … and the lowlights.

View Full Album

 

Highlights

*The pre-race buzz. It was so nice to be a part of the running community again and feed off their excitement.

*For the most part, the miles felt “short” – I reached mile markers far before than I thought I should.

*This race was the first time I chatted with my fellow runners along the course. It was nice to make new friends and support new racers.

*Discovering that no, no I had not lost my finishing kick.

*Seeing an average pace that I haven’t seen in a LONG time.

*Getting to see my boys waiting for me after I finished and learning that one of them was a good guy and slept nearly the whole time.

*Finishing in time to spectate the half-marathoners, who ran just down the street from our house. Mark, Miles, Denali and I were able to cheer on a few of our friends, a guy at the expo and a bunch of brave folks tackling the distance.

Lowlights

*I had been assigned to corral P because I had signed up with the stroller. It was the last corral. Even though I’m not as fast as I once was, I knew I needed to move up. I selected “I” under the premise that I should be in the middle of the pack. Well, I ended up in the middle of a pack of people dressed in denim and windbreakers with no desire to run. I’m glad they were participating but I just wish they hadn’t been in my way.

*I’m still not good at running hills and the neighborhood sections of the course featured some rolling inclines that killed my pace.

*Learning that my finishing kick (a respectable 7:37 pace and a pace that I once ran a mile at) caused me to hurl shortly after crossing the finish line.

*Discovering that the gentleman, a very nice guy from the running store, who won the 4-mile race in 22-something went on to run the half-marathon in 1:17. And I bet he didn’t have puke on his hands.

What are your day’s highlights and lowlights?

Medal of honor

Fort-4-Fitness 4-mile race – 38:48 (average pace, 9:24)

I might have puked at the finish but I did it, my first post-Miles race. More details to come.

Rainy day blues

Move that body: 2.8-mile run (last night) and 2-mile walk (this morning)

To take Miles and the BOB or run my own race. That has been the debate in my head ever since it became clear that Mark's sprained ankle would keep him from participating in the 4-mile event at Fort-4-Fitness.

Well, yesterday, it seemed Mother Nature tried to decide for me.

 

Saturday's forecast was calling for thunderstorms and chilly temperatures. OK, chilly temps for an 11-week-old. I decided that it would be more prudent for Mark and Miles to hang out under cover at Parkview Field and wait for me to come into home (aka the finish line).

But it's Indiana. And the weather has shifted. 

That's a bit better. With a blanket, Miles would be just fine. However, I think I'm still going to leave him with Dad and run my own race. Get that PR.

An automatic one. I've never ran a 4-mile race :)

Good luck to everyone racing this weekend! Run like the wind ... or a gentle breeze, at the least.

Time of day

Move that body: 5-mile run

I used to believe that the only time of day to run was the morning.

If I wasn’t out the door by 7:30 on a weekday or 9 on the weekends, a run wasn’t going to happen. Period. Maybe, in the afternoon, I might get in a walk but that would only be because I was feeling bad about myself for not exercising.

Things have had to change since Miles’ arrival if I wanted to continue running. In fact, I’m not sure I have ran in the morning since I went back to work. Last week, I ran at 8:30 after he went to bed and at 6 p.m. because I postponed dinner.

And, today, I ran at 4:15 after a long day of shopping for a dress for my brother’s wedding. (Side note: Finding something that is nice and provides easy access to the girls isn’t as easy as one would think.)

It took a bit of getting used to, running late in the day, but there’s a few things that help.

Get in my belly. News alert: Fro yo is the new carb loading. Ha! This afternoon, I had a late lunch and a fro-yo cone at 3 p.m. It was just enough food to keep me going but not so much that I wanted to hurl. When I run later, my dinner has time to settle and when I run right after work, I have a small snack to keep me from eating myself.

Setting the mood. I feel bad when I don’t run in the morning. Not in the “skipping one run will make me gain 100 pounds” but “I feel like a total not nice lady.” And while I don’t proclaim that I’m actually nice, I do prefer to stay married for the time being.

Denali. You’ve heard it before but he motivates me to get out - usually by being the most annoying dog on the planet. Sometimes I run just to wear his @ss out. (Crap. I’m supposed to stop cursing as of today so Miles doesn’t get kicked out of kindergarten. I do it to exert some energy.)

Me time. With Mark in a boot (sprained ankle), I have the luxury of leaving Miles at home. Going out for a run might be the only time I have to myself during the day so I can think about important things – like why am I having wedding nightmares when it’s my brother getting married and my nuptials were nearly 3 years ago.

Bad jeans. I have three pairs of jeans. All of them not in a size I currently wear. They don’t fit over my thighs. And I would rather dump a million dollars buying cute hates for Miles on etsy and not new jeans. 

Fall for it. Hello, lovely weather. The change in seasons makes it nearly impossible not to lace up and get out of the house.

What gets you out the door?

By the way, did you see I ran 5 miles today? It’s the farthest I’ve ran in, like, forever. Or since my second trimester. I really had to work for that last mile but I should be good for Saturday’s Fort-4-Fitness.

Plan A

Move that body: 2.93 mile run (5:1 interval)

I have a plan.

A plan that should take me across the finish line at Fort-4-Fitness, and a plan that should take me across that finish line happy.

And it looks a little something like this:

Week 1

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Walk and weights	Run 2-3 miles with 5:1 interval	Walk and weights	Rest	Run 3-4 miles with 4:1 interval	Walk and/or bike ride	Long run of 4+ miles with 4:2 interval

Week 2

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Walk and weights	Run 2-3 miles with 7:2 interval	Walk and weights	Rest	Run 3-4 miles with 5:1 interval	Walk and/or bike ride	Long run of 4+ miles with 4:1.5 interval

Week 3

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Walk and weights	Run 2-3 miles with 9:2 interval	Walk and weights	Rest	Run 3-4 miles with 7:2 interval	Walk and/or bike ride	Long run of 4+ miles with 5:2 interval

Week 4

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Walk and weights	Run 2-3 miles easy	Walk and weights	Run 2-3 miles with 5:2 interval	Rest	Race day	Rest

I have to admit that this plan is completely arbitrary, with the exception of three runs a week and the goal distances. It is also subject to change. A lot.

And here’s why:

So far my mornings have been looking like this: feed Miles, pump, make breakfast, feed Miles, eat breakfast, soothe Miles and then, maybe, get out for a run or walk. This morning I managed to get out 9:15. Fine and good. Just one thing: I go back to work next week. Even with a late start time (10 a.m.), I’m not sure how I’ll get everything done before I go in if Miles is having a bad morning. Of course, I can run after he goes down but our bed times have been about 8:45-9.

I am committed to fitness and will do my best to fit things, so if I run both weekend days and once during the week or hit the treadmill at 10 p.m., it’s OK. And once Miles starts sleeping through the night, a 5:30 a.m. run might not be out of the question.

However, it’s a bit overwhelming to think of how I’m going to meet everyone’s needs – and my own. So you working moms out there: How do you get things done? Am I expecting too much out of myself while Miles is so young?