Athens Half Marathon: A race recap

As I was making the drive from Fort Wayne to Athens, Ohio, I found myself listening to a Runner Academy podcast with Boston Marathon race director Dave McGillivray. The conversation between host Matt Johnson and McGillivray was broad, covering his start in running to his heart issues to last year's bombings. But if I remember one thing from it, it is this:

The race is just the victory lap.

If memory serves me correctly, McGillivray was saying that when people go to Boston to race, they should remember that the day and the 26.2 miles they'll cover is just a victory lap. The real race, the real test, is the completing the work and training it took to get there.

The Athens Half Marathon was my victory lap. I toughed out a difficult winter, pushed myself to complete a challenging plan and did the work, which happened to be more than I've done in three years. Some might like a victory lap to be speedy but, as it turns out, I like to take my time. Relatively speaking, of course.

◊ ◊ ◊

"Don't doubt it or fear it. Just go for it!"

As I lined up for the race, I felt serene. I wasn't anxious or nervous. Worry about what I could do didn't fill me. Rather, I just felt ready and almost giddy with expectation.

The cannon went off with a startling bang, sending the mass of runners over the mats and down Union Street. The race started on a downhill and up another, and it built momentum in the crowd and in my legs. I had hoped to start conservatively but on my arm, I had a list of names. Thirteen names for 13 miles. The first name on the list was mine and, as I was running my first mile for me, I let the legs do what they wanted.

My Garmin buzzed. 8:39. Way to go me!

The second name on my arm was Kim, the wise sage who told me not to doubt it and not to fear it. It was her birthday Sunday, and I decided that instead of pulling back as I had planned days before, I wasn't going to be scared. "No fear, no doubt, Kim," I recited in my head as we turned onto the bikeway. I felt joyous and strong as I ran with the river on my right and woods to my left.

A buzz. 8:41.

The third mile was for Alyse, the reason I was in Athens and the reason I was running the race. She is a Twitter BFF and cheerleader when I most need it. I continued to stay strong, pushing away the doubt and fear, as I ran that mile. It was getting warm, or I was getting warm, and I sipped the Nuun Energy in my handheld. The 8 ounces was almost gone - but I wasn't. 

A buzz. 8:41.

Mile 4, and it was Joe's turn. The person who logged so many miles with me this winter and was the instigator (my story and I'm sticking to it) for so many weather-related adventures. A cross breeze rustled through the trees, and the cool air felt good across my warming face. My mantra continued, "No doubt. No fear. Joe."

Buzz. 8:45. 

The race and the pace was moving, and I was ready to take it by the horns. I took a Salted Caramel Gu and finished off the remainder of my Nuun. I could feel my lips dry, and I knew I needed water. I pushed forward, thinking of my runner gal Tina, and reminded myself of the kind encouragement she had sent the day before. 

"Gatorade! Water! Gatorade! Water!"

Water? Water! Yes. This would be great, I thought, deciding that I'd grab a drink and fill my handheld. The only problem was that I couldn't find the water. There was Gatorade and more Gatorade but no water. My race came to a halt as I searched for a Subway cup. Finally, what seemed like two minutes later, I was directed to the left. I took a swig and managed to get it into the handheld. Just one thing - I'm not sure I got the top on right. The holder was soaking wet a quarter-mile later and the water sloshed across my fingers.

Buzz. 9:12.

◊ ◊ ◊  

 

A 9:XX split was not wanted what I wanted to see but I told myself to focus, to not get scared. Another running group member Karen was next on my arm but as I ran toward the turn around, I began to think of my grandma. Grandma certainly isn't now nor has she ever been a runner but I know that she'd give anything to just move with ease. I was going to run it for her and be grateful for what my body could do. I was pushing and moving strong. 

8:56

The crowd began to thicken as I approached the turn and the numbers and thoughts in my head began to garble. I couldn't remember what mile I was on - there were no markers on the course - much less who I was supposed to be channeling. I kept trying to figure out how fast I'd have to run to beat my time for Fort4Fitness, doing my best to forge forward. To not doubt it, to not fear it.

My legs, though, were giving me trouble. I tried to keep up with a few people I had randomly selected in the crowd but they'd get ahead of me as I walked through a water stop, forcing me to catch back up. I don't remember being discouraged - just a smidge frustrated and confused. 

Oh, and annoyed. My handheld was wet, empty and doing me no good. At $20, I wasn't going to get rid of it but I needed to do something. "I can put it on my race belt!" I thought in a moment of clarity. I unbuckled it at the next water stop and slid it through. It bounced and bobbled but my arms were free, and I could shrug off the tension in my shoulders.

9:25, 9:15, 9:51 (race belt), 9:13

◊ ◊ ◊  

My legs will not go. I am trying. Oh, how I am trying but I just can't find the speed - or anything for that matter. The miles and names run together, and I stop telling myself not to be scared. I am now ordering myself not to walk.

To get through the final miles, I start playing games. Pick off this person. Pick off that person. Run fast to this marker. Recover to this one. Run fast again. I was digging as deep as I could to salvage my expectations but it was getting tougher, especially as we exited the shaded bikeway and onto the road to the finish. The sun was hot, my lips dry and I could feel the salt on my skin. The wind seemed to pick up, and the movement forward was relentless but slow.

The race finished on a track at Ohio University. One and a half laps on the track. It is, by far, the meanest thing I have ever experienced in a race. Run past the finish line on the outer loops and then run another lap. I saw Alyse, and I smiled. I waved. I tried to run faster for a strong finish but I was done. I slogged through the last lap as three passed me. 

9:46, 10:01, 10:34.

◊ ◊ ◊  

I gave Alyse a big hug at the finish, so thankful to have her there. I wasn't sad or upset. Just relieved and grateful to be done.

"I blew my wad in the first half," I told her. "But I had fun doing it." And I had.

 

◊ ◊ ◊  

Race facts: Flat course, most of it on the Hocking Adena Bikeway. The race started at 8 a.m., near the OU campus. Data from Garmin Connect has the temperature at 66 degrees, 60 percent humidity and 11 mph SSW winds.

Pre race: I woke up at 6 a.m. and had a blueberry bagel with butter, half a banana and half-bottle of Nuun Energy.

Stats: Official finish time of 2:02:56. 9:23 pace. Overall, 201st out of 588; 86th female of 363; 19th out of 68 in AG. Crossed the half in 58:43, average pace 8:58.

Athens Half Marathon: Final Countdown

My first "A" race of the year - the Athens Half Marathon - is a mere four days away. I think I'm in a state of denial or, maybe, ignorance with all that has gone in the past week that it will actually happen. Either way, I feel so separated from the quality training I've put in that a hard-earned time seems almost out of reach.

And then I ran today.


I had 3 miles, with 2 at race pace, on tap, and I set myself up for success {insert sarcasm font}by deciding last night that I would take advantage of warming weather, sleeping in and taking Miles in the BOB. Stroller running is tough - period. Running a race pace workout is tough - period. Together, well, it was sure to be interesting.

As it turns out, interesting was a surprise run that felt hard but not as hard as it should have for the splits on my GPS: 9:07, 8:37, 8:30, 2:13 for 0.25-mile (8:54 pace).

Admittedly, I was pushing the pace out of fear, fear that I wouldn't nail the range I had in my mind for the race pace miles - 8:45-8:50 - but I didn't feel dead. I didn't feel defeated. I didn't feel like goals were out of reach. I had a bit of "help" with a couple stops, meeting requests for suckers, tying shoes and following traffic laws. But still, I was faster than goal pace and pushing 23 pounds of stroller + 28 pounds of toddler.

Does it mean that I'll smoke the course on Sunday? No. Of course not. It's the work I've done that will give me the edge then - and the work is what gave it to me today.

Training, in summary:

Plan: "Train Like a Mother" Half Marathon: Own It plan

Miles logged (thus far): 271.86

Farthest run: 14.6 miles, at 9:22 pace, on March 23 (three weeks out from race)

Fastest run: 8:34 pace for 5.75 miles (total time 49:16) on March 12. The workout was 2 x (1-2-3-2-1) intervals with 2 minutes recovery and 5-minute recovery between sets.

Most challenging run: Recently, it was my failed intervals on Friday but I think my long run on March 2 takes the cake. There was 4 inches of fresh snow, and I just could not get into it. I would have called it quits after 2 miles if I hadn't been with Joe. We manged 8.1 miles in 1:30:57, an 11:14 pace.

Shoes: I've been rotating between a pair of Brooks Ravenna 4 and Altra Provisioness 1. Both have less than 200 miles on them, and I'll be wearing Brooks on race day.

Fuel used: Rough estimate - 24 Gus (Salted Caramel and Chocolate Outrage) and 3,421 tubes of Nuun (currently using Nuun Energy Wild Berry - so good)

Biggest hurdle: No doubt, it was the weather. While I was able to stick to the weekday runs in my plan, thanks to the treadmill, I did not fulfill the long runs. Indiana was covered in snow and ice for the entirety of three months - no joke - and it made going far very challenging, if not impossible.

Greatest success: Toughing out the quality workouts. This cycle is the first time in a long time when I've put in some hard miles week after week. Even when I felt sluggish or tired, I made myself attempt the workout and only twice did I not make it through.

Goal working toward: A strong half, hopefully beating my post-baby PR of 1:58:56 at Fort4Fitness last year and coming as close to my life PR of 1:54:12 (from F4F 2010) as I can.

Weekly Training Update: 3/31-4/6

Bam!

Proof I run with people. Also proof that it was warm enough to wear shorts on Sunday, that I cannot be serious in a photo, need better posture and LIKE bright colors.

This week, as it turns out, it was all about the group runs. For three out of the four, I had at least one person with me and I was actually scheduled to have all of them but  life, drama, life kept me out till 10:30 p.m Thursday and I canceled my 5 a.m. Friday. Blah, blah, blah.

I know I've said it before but I'll say it again, I can't tell you how much running with people has changed the sport for me. I've learned to push harder, stay stronger and laugh more than I ever had. I've found enthusiastic cheerleaders and sympathetic ears.

All of these came into play as I set out for my long run on Sunday. It was a fairly large group of us - six - and we "agreed" to start the run at an easy pace around 9:30. We set off down the towpath, a space we hadn't gotten the chance to explore this snowy winter, and it all felt so new and fun. I got a minute (or half mile) to vent and then it was on to the chatter of a run. The miles seemed to blow by - maybe because the closest we got to 9:30 was in the third mile when one of us had to adjust a slipping car key.

The pace started creeping up faster as we turned around, and my body and taper brain desperately wanted to slow. I started thinking about dropping back as my breathing became more labored.

"Endure."

The word began to play on repeat in my brain, not surprising as it's been stuck there since listening to a Runner Academy podcast with Jacqueline Hansen. I could fall back or I could endure. I chose endure. I tucked in behind Joe and just kept going, following the speedy legs ahead of me.

The last mile was 8:42. An 8:42 after a week of training and a Saturday spent cutting down trees (seriously). I wouldn't have done it on my own.

The week, in training:

Monday, March 31
RUN | 3.26 miles
I ran with Mark, Miles and Denali. I pushed the BOB for the first 1.25 miles and then Mark took over. I wanted to keep the pace easy but somehow we ran an 8:39. He said it was my fault, I said it was his. So he was the culprit.

Tuesday, April 1
RUN |  4.05 miles with Joe
Early morning run with the bud. It was fairly warm, almost 50, and quite foggy out. I am so glad he has a head lamp!

Wednesday, April 2
CROSS TRAINING | Indoor trainer ride, 20 minutes
I was super proud that I got up early to ride on the bike but Miles came down 18 minutes and told me to get off. Nice, eh? I got annoyed by 20 minutes and got off. We sort of made up for it by going on a family walk after breakfast.

CROSS TRAINING | Bodypump

Thursday, April 3
CROSS TRAINING | Ripped

Friday, April 4
RUN | 5.25 miles, intervals
I had a 5, 4, 3, 2, 1 interval workout on tap, and I was tired. With a capital exhausted. I was also peeved that I had to cancel my run date (to sleep in) and was doing the workout alone. I managed the warm up fine but couldn't find a rhythm in the first 5-minute interval. I cut it at 3.5 minutes and decided to try again. Nope. I ended up with two half-assed intervals and then did a 1-2-3-2-1 (in minutes) with 2 minute recovery jogs.

Saturday, April 5
CROSS TRAINING | Boot camp-type class

CROSS TRAINING | Yard work
Normally, I wouldn't count this but I used a chain saw for the first time (yee haw!) and cut down two trees plus some bushes. I'm not sure if it was class or the yard work but my entire posterior chain was sore for two days.

Sunday, April 6
RUN | 10 miles

Weekly Training Update: 3/24-3/30

The home stretch of Athens Half Marathon training is so close I can almost taste it. Almost because I haven't researched my post-race meal options.

But that's another story for another day.

This week's workouts were far less intimidating and a lot more manageable. Even with a bad race trying to test my resolve and self efficacy, I know I'm getting stronger and have put in the work. 

WEEK'S WINNER: All of my runs were outside! I think the weather is finally turning, making the great outdoors less daunting. My Tuesday run was on the cold side but having scheduled a run date, I wasn't tempted to punk out.

WEEK'S LOSER: Can I say the weather? I was still in tights for two of four runs, and the wind this week was quite ferocious. Beyond that, I would have liked to log some miles on the bike but a race on Saturday + traveling on Sunday threw a wrench in my typical routine.

HONORABLE MENTION: I took two rest days last week. I cannot tell you the last time I did that but wow. What a change of pace! Since my long run was Saturday's 20K, Mark and I took off for Indianapolis. By. Ourselves. We went to REI (a first for me), bought some cycling gloves and had an awesome brunch. I need more brunch in my life.

Monday, March 17
REST

Tuesday, March 11
RUN | 4.23 miles
I had the awesome chance to meet reader/twitter friend/now working in Indiana T for an early morning run. It's always fun to meet someone new. Sort of like a first date. Thankfully, the conversation flowed and the miles flew by.

Wednesday, March 12
RUN | 4.5 miles

I was judging a cooking competition at the health fair of one of the universities and took advantage, running a new-to-me loop. The last 1.5 miles were on gravel, which was interesting. I didn't mind it for a half-mile but I was over it by a mile. The plan called for strides at the end but I wasn't trying it on gravel. Thankfully, I had a pretty strong pace so I felt fine.

CROSS TRAINING | Bodypump

Thursday, March 13
CROSS TRAINING | Ripped


Friday, March 14
RUN | 6 miles, negative split
The workout was to run the last three miles faster than the first three but with some hyper awareness to pace, I negative split each mile. It was a windy day, and I hoped to give myself an advantage by running into the wind at the start but apparently every way was into the wind.

Saturday, March 15
CROSS TRAINING | Bodypump

RUN | Nutri-Run 20K
I'm done whining. Read the recap here.

Sunday, March 16
REST | Travel to Indianapolis

Worst Case Scenarios: A race recap

The conversation between my friend and me before the start of the Nutri-Run 20K on Saturday went a little like this:

"I really wish it were colder for this run - like negative 14 degrees - but with rain."

"Well, I really wish there were 45 mph winds."

"I really think there should be 4 inches of snow on the ground and a negative 100 windchill."

"I really hope I get lost on the course so I run 20 miles instead of 20K."

"I really hope they delay the race for an hour at the 10K mark so I can be outside longer."

"I really hope I slip on the course and fall into the waters of an icy culver, where no one will see me."

The conditions for this year's Nutri-Run were far from ideal, with 33 degrees, a wintry mix, 20+ mph winds and slush roads. Not that I'd expect any less this year. Also, a race at the end of March can be a bit precarious, weather-wise, in the Midwest but when I ran it two years ago, I was in shorts and a tank.

BABY MILES!

Just to give you a picture.

So the weather was just one of the things working against me. I also had a bad attitude about the weather, the first 3 miles are fairly hilly and had taught Bodypump at 9 a.m. with the race start at 11 a.m. I didn't think the latter would be an issue but my legs felt heavy from the start.

And the bad thought demon pretty much dominated the race.
 
Miles 1-2.5: Shit. I already can't keep up with my friends. Stupid hills. Stupid downhills. Please God, don't let me slide down this hill and fall.

Miles 2.5-7: Now or never. Must make the 20K turn. Stay with this friend. Stay with this friend. Mmm, Gu. It's a good reason to walk. Hold the pace. Hold the pace. Who the heck cares? Awesome. I just passed the 10-year-old who trained hard for this race.

Miles 7-12: Eff you wind. I HATE YOU. YOU BLOW. This sucks. Sucks, sucks, sucks. Sleet is pelting me in the face. Or is it you snow? Can't look forward. Can't look forward. There's that ditch that I was going to fall into. Good thing the wind is pushing me the other way. Where's my second Gu? Shit. It fell out. Sweet. I just passed the 10-year-old boy's sister. She's 7. Nothing like passing a SEVEN-YEAR-OLD to make you feel good about yourself.

Mile 12 - Finish: Is it over? Now? Is it over now? Oh, look. My friends are finished and walking back to their cars with bread. I can't walk now. Run. Where's the kick? Omph. Not there. Done.

Stats: Positive splits for the win. Sixth out of seven in my age group. My training partner beat me by 11 minutes. The icing on the cake was that I finished this race almost 30 seconds faster two years ago.

Upside: A shitty race and long run in the books before the Athens half on April 13. I figure it got the zoomies out.

BE GONE ZOOMIES!

Weekly Training Update: 3/17-3/23

A ridiculous and shameful selfie. I am so sorry. I pledge to make an effort of taking workout photos for these posts.

WEEK'S WINNER | I challenged myself to lift a bit heavier this week, and it was nice to know that I can do it and not feel ridiculously sore. I think I (or we, as runners) sometimes shy away from heavier weights as to not wreck our legs and affect workouts. However, an interesting study reports that endurance-type training - like Bodypump - does not improve athletic performance. Runners, rather, will see gains from heavy weights (think four to six reps per set) and explosive movements, such as plyometrics.

WEEK'S LOSER | The treadmill. I realized during my tempo run that no matter how scared I am of not hitting prescribed paces outside, the benefits (mental, especially) of being outside far outweigh the fears of not measuring up. On the upside, my co-worker was waxing on about the benefits of Garmin's virtual pacer and how much he enjoys using it. I had to laugh because he got his Garmin for Christmas and is using these features; I've had a Garmin for four and not done one thing but locate satellites and press start.

HONORABLE MENTION | An attempt at an early morning workout. It's been ages since I've gotten up at 5 a.m. - and oh do I have excuses - but I set the alarm and tried to get on the bike. I had the tires pumped and my Kindle ready. I even had 10 minutes at a low cadence before I heard the screaming of, "MAMA! I WANT MY WAFFLE." The workout (and a great early run today) made me realize that I'm far happier and more positive when I'm active earlier, and I'm not trying to cram shit in between daycare and work.

Monday, March 17
REST

Tuesday, March 11
RUN | 3.3 miles
I had some scheduling issues so I headed out on an evening run with the dog. Denali decided it was drag ass night, and I seriously could not get him to pick up the pace. It's time from him to do the Rug to 10K plan.

Wednesday, March 12
RUN | 4 miles (failed tempo)
I had 6 miles, total, on tap with 4 at tempo. I managed the warm-up, 2 miles at pace but couldn't hack it. I finished the fourth mile with intervals and called it a day. I tried this on the treadmill at the Y, and it was unbearably hot. So that's my excuse.

CROSS TRAINING | Bodypump

Thursday, March 13
CROSS TRAINING | Indoor trainer, 8 miles
I tried to get up early and do the workout but I swear Miles heard the moment my foot hit the pedal. I did 10 minutes before making his breakfast, and I finished up with him playing the basement. I tried to coax him to ride his trike down there but he wasn't in it. So I gave him the Kindle with Diego and stared at myself in a mirror. Totally rad.

CROSS TRAINING | Ripped
I went a bit heavier and totally tweaked my back. Apparently, I shouldn't be doing bentover rows with a 45-pound bar. Time, my EvoFit enso roller and a gracious, accommodating husband have been the only thing to ease the knot and soreness in my mid back.

Friday, March 14
RUN | Hill(ish), 7 miles
My plan called for 6 x 4-minute hills, which don't exist in Fort Wayne. I could do it on the treadmill ... or just run the hilliest route by my house. Easy choice. I took advantage of Mark being home from school, and I did this about 8 a.m. I tried to keep a strong pace to make up for my scrapped tempo run, and I feel good that I held sub-9 for the run.

Saturday, March 15
CROSS TRAINING | Bodypump

CROSS TRAINING | Chasing Miles at Target
No nap = no trainer ride. We shopped instead, and Miles charmed teenage girls by pushing a toy princess grocery cart around the store.

Sunday, March 16
RUN | 14.6 miles
This will be the longest run of this half marathon cycle, and it might have been the best. I met my buddy Joe, who was using this run as a gauge as to whether to run a spring full. The conditions were, by far, the best all winter and only a headwind on the first half. I felt like the miles ticked off and fairly strong through the first 12 miles.

Hydration woes: Training tales

I have a drinking problem.

Sunday, as I drove home from a play date at my friend's house, a play date preceded by a long run, I realized that I had not one, not two, not three ... but FIVE water bottles in my car, three of which that belonged some kind of hydration system. (The other two are Nuun Energy bottles because this momma needs all the energy I can get.)

• Nathan Sports QuickShot Plus
• Nathan Sports VaporShot
• Amphipod Profile-Lite 16 Waist Pack

It might seem that at first glance that I just have a shopping problem or suffer from indecision but that's not the case. Just as I've struggled with the weather this winter, I've struggled with my hydration. I don't want to drink when it's cold. I don't. I've also had problems with hydration systems that once worked no longer doing so.

Example: The Amphipod waist pack. I had switched to that pack, which I received as part of my Nuun HTC swag, after experiencing crazy chafing from my Nathan Sports speed belt during the Veterans Marathon. I had a few successful runs with the pack only to be nearly cut in half a few weeks later. I just couldn't get it situated without bouncing - whether it's a big booty, big belly, big hips or user error - and suffered the consequences.

I hauled out the Nathan Sports VaporShot for the next long run. It's 20 ounces (or 22?), and I knew it would be enough for that day's 12 miles.  But as it's bigger, it's heavier, and I wussed, out, deciding that I didn't want the extra weight to carry. As luck would have it, we ran a 3-mile loop and returned to the cars to pick up another runner, so I grabbed a drink and had nothing for the remaining nine miles.

Not good. I know it is not good.

This weekend, I spent some hard earned cash on the QuickShot handheld while visiting the running store for its 10th anniversary. It's only 8 ounces but I figured 8 ounces was better than zero ounces. I filled it with water and set off for my long long run of this training cycle - 14 miles, which ended up being 14.6 (and, yes, the 0.6 matters).

I was showing it off to my run buddy Joe, who was obviously impressed by the turquoise and coral color scheme, and we got on the topic of fueling and hydration. Not only have we (read: me) struggled with a mode of delivery for hydration but a schedule. In the summer, it's easy to work on a plan for hydrating during training because you are thirsty. Sip every mile. Two sips with every Gu. When it gets super sucky, sip every half-mile.

Winter is a bit trickier - thirst levels, bottles freezing, trying to avoid wet hands. So I'm three weeks out of my half with no plan and probably underhydrated.

I blame Miles on the last one. After all, he's the one with the Nuun bottle and the chocolate milk. Silly kid.

Tell me: How do you hydrate? Tips for drinking through winter?

Don't forget ... today is the last day to enter my Pro Compression giveaway HERE.

Sometimes

... you just have to drink water out of a wine glass.

Even if it's from the tap, the water is exponentially better and more sophisticated when it's in a red wine vessel. I often find myself rinsing out a glass from the night before and drinking a glass or two of H20 from it as I cook breakfast.

... you just have to know when to cut a workout short.

I had a 6-mile run with 4 miles at tempo, and I knew from the moment I stepped onto the treadmill that it wasn't my day. The YMCA was stifling - humid and hot - my favorite treadmill was taken and time was short. I got through the warm-up and 2.15 miles at tempo when I decided I was done. It was the first workout I've crapped out on in 9 weeks. and considering I've exceeded my goals on most other runs, I'm not fretting.

... you just have to eat cake.

I know I gave up sweets for Lent but it's been a rough couple days - again. It's as if once I get myself to a good mental place, there's a push back down the dark hole. Anyway ... when my co-worker was inspired, by me, to make a cake and was then kind enough to bring me a slice, I couldn't say no. I savored every bite, slowly, and it might have been the best cake I ever had.

... you have to know when to ask for help.

I've been struggling, this much I've shared. I've done my best to run through it, cry it out and vent to friends. It's helped but it has yet to bring me lasting peace or give me the tools to cope on my own. So, on Tuesday, I found myself making an appointment with a therapist. Thirty-six hours later, I feel a bit silly and I am struggling as to whether to keep it but it's still a step in the right direction.

... you just have to share the excitement.

In the midst of all my troubles, I got an exciting email. I had won the giveaway from Run With Jess for the racecation to run ZOOMA Napa Valley. Holy. Shit. Balls. I was stunned. I've been pining to run a ZOOMA race, and I have never been to that area of California. Not to mention, my "celeb" crushes, mother runners Dimity and Sarah, will be there as will a couple of my Hood to Coast teammates.

I am beyond grateful to Run With Jess, ZOOMA and the sponsors of the giveaway for the chance to go.

Fill in the blank: Sometimes _____________.

***

Things to keep in mind ...

My Pro Compression giveaway. Enter HERE. You can save on socks with the code HS40 - 40 percent off and free shipping.

Nuun has a pretty awesome promotion right now. Get a free trucker hat with any purchase. I just placed my order for the Nuun Energy last week so I'll let you know the verdict in a wee bit.

Weekly Training Update: 3/10-3/16

This week was about commitment. Getting it done in the face of adversity.

There was the 7 inches of snow on Wednesday that required a push to the YMCA and a push out to get in the interval ride. There were crazy winds and cold for a long run on Sunday that made it feel like running against a wall.  There was a busted tube on my bike just as I was about to start a nap time trainer ride.

There was also the realization that if you stick it through that you will feel stronger - or at least feel like a bad ass. Well, except for the burst tube on my bike. My reaction to that made me feel more like a drama queen and a bit incompetent.

Note to self: Learn how to change a tube on the road bike or you'll never make through a triathlon this summer. Also, buy some tubes so you're not rooting through old ones in the basement. Oh, get some swim lessons, too.

Monday, March 10
REST

Tuesday, March 11
RUN | Easy 4 + strides
This run was how you want running to feel. It was delicious. was in capris and short sleeves, and the air was crisp. There was no ice or slush to navigate, and the pavement felt nice underneath my feet.

Wednesday, March 12
RUN | Z5 intervals (5.75 miles total)
I totally underestimated this workout. It called for, in minutes, 1, 2, 3, 2, 1 in Zone 5 with 2 minutes recovery between interval. I had a 5-minute break and then I got to do it all over again. The intervals seemed so manageable on paper but I really had to fight for it.

CROSS TRAINING | Bodypump
Fun class! I had a new-to-me gal in class - a runner - and some regulars. It was a good confident boost to have some (relatively, speaking) better numbers.

Thursday, March 13
CROSS TRAINING | Indoor bike, 7 miles
A quick ride after taking Miles to daycare. I zoned out and watched "Chopped" on my Kindle.

CROSS TRAINING | Bands, balls and bar
The highlight of this class was me falling ... wait, no ... smacking my back on the wood floor after slipping off a stability ball. 

Friday, March 14
RUN | Tempo, 6.25 miles
I did it! I did it! This workout was the toughest one yet - 2 x 2 miles at tempo pace with a quarter-mile recovery - but I did a good job of not psyching myself out before. I managed the first interval just fine and when I started struggling in the second, I decided the faster I run, the faster I'm done. I started picking it up every quarter-mile and finished at an 8:00 pace or maybe slightly faster.

Saturday, March 15
CROSS TRAINING | Bodypump

CROSS TRAINING | Indoor trainer, 15 miles
The ride that almost wasn't. Miles took a bit to get down and then a tube busted on my bike when I was pumping up the tires. Of course, my bike knowledge/skills are limited and I was sure I broke my bike big time. Tears were nearly rolling when I called for my cycling-seasoned husband, proclaiming something was effed up and I needed help. A big thanks to Mark for coming to the rescue and guiding me through a tube change. Well, more like doing it. I kept the ride steady and easy while I watched "Chopped."

Sunday, March 16
RUN | 11.69 miles
As one of my running partners said, just when you think winter is done and you've run through the worst, the Old Man smacks you in the face. There was no snow, mostly, but the thermometer read 21-23 degrees and with 23 mph winds, the "real feel" temp was 9 degrees. Three of us ran a relaxed three miles at the university and went back to the cars to pick up a fourth. The first part of the nearly 9 miles wasn't bad - we were with the wind - but the last half was a struggle. S-T-R-U-G-G-L-E. All of us were more than willing to stop the watch at 11.69 when we got to the cars rather than looping to hit our goal of 12.

Weekly Training Update: 3/3-3/9

I'd like to think if you don't learn something new every day, you aren't really living. And this week, I learned the same is true for workouts. Each stint of exercise offers the opportunity to discover more about yourself, sport and the world.

Among this week's lessons:

• If you spend the better part of 10 miles discussing how great the sun is with your running partners, there is a good chance you'll discover how great the sun is the next day. My Sunday long run in the sun, which started at 12:30 p.m., left me a little pink in the face despite the cold temps. Lesson learned: The sun's rays know no temperature. I need to wear my NAAWK for any outing when the sun is up.
• Anytime you try a new exercise or workout, you will be sore - no matter how in shape you are. My triceps hurt for DAYS just by using a medium resistance band during my Thursday night session at the Y. I'm a little nervous to hear how the participants did.
• I am most definitely a morning runner. I met Joe at 7:30 p.m. Tuesday, and the perceived effort never matched the pace. A few days later, in the morning and feeling tired, I was far faster. 
• I need to be more open about my weight-loss journey and understand that sharing it with others is not bragging. A woman was leaving the boot camp class, which precedes my strength class at the Y, and was winded and beat. She was embarking on her own journey and I could tell she needed some encouragement. Instead of letting her think I have it together, and always have, I told her that I remember where she was and that  if you stay committed, change can happen.

Also, I reaffirmed that I have no shame. I totes took my new enso roller to the Y and rolled in the hallway before class.

The week, in workouts:

Monday, March 3
REST

Tuesday, March 4
RUN | 4.01 miles
I met my buddy for a post-Miles bedtime run. The goal was 4 easy but my dinner sat heavy, and I was TIRED. I was so grateful for the company ... and his headlamp. It was very much necessary with small patches of ice. Bonus: I got to take Denali along as I was tackling a shorter distance.

Wednesday, March 5
RUN |   5.02 miles
The plan called for 6 x 2 minute hills but I find it's just easier to press the hill program button on the treadmill. I think I did a dozen or more climbs, each at a minute. It was tough but I did it. As I was leaving, my fan club of 1 at the Y (a very nice guy who walks on the treadmill) told me I did a nice job and was holding a good pace. I think I live for seeing him there on quality workout days.

CROSS TRAINING | Bodypump
Attendance was a bit better this week! I had a new-to-me participant, a returner and a couple of regulars. Trying to heed some advice from an instructor, I tried to be overly energetic and borderline fake. Get me some pom-poms because I'm about to be your cheerleader.

Thursday, March 6
CROSS TRAINING | Bands, balls and barre
I went through my demo workout for a class I'd really like to do at the Y. It's about low resistance and high reps using the stability balls and resistance band. We did some isometric holds and limited ROM exercises. It was lots of fun.

Friday, March 7
RUN | 6.75 miles, tempo intervals
Oh, how I dread tempos - and this one especially. It was my longest yet, with 4 x 1 miles at tempo with 0.25-mile recoveries. I was on the treadmill for this, and I just willed myself through it.  

Saturday, March 8
CROSS TRAINING | Bodypump
Good class. I tried to go a bit heavier on upper body, and it's fun to challenge myself. One of my regulars is a complete badass, and I continue to be inspired by the weight she lifts. I wanted to get in some cardio on Saturday but Mark was out and Miles didn't nap. We power shopped instead.

Sunday, March 9
RUN |  10.04 miles
I met two of the mother runners in the run club for a much-needed afternoon run. We promised each other to keep the pace easy and focus on the miles. There was some success there as we had to walk a few sections of the trail that were still icy or unplowed but there were a few miles that were on the fast side. It felt good and fun.
 

Weekly Training Update: 2/24-3/2

There's two choices when it comes to training: Complain or conquer.

Complain that it's cold out, complain that there's still ice on the path. Complain that pace is suffering, ego knocked. Or you can conquer. Conquer a workout, conquer the negative voices. Conquer the snow, conquer the doubts.

This week, I did a little bit of both. I conquered the tempo run. I sucked it up, got my head together and pushed through my negative split run.

But I complained. I was not a fan of the new on Sunday and the way it made my legs and head feel. I was not a fan of the cold and outdoor ventures requiring two pairs of socks. I was frustrated, again, that early morning workouts are not happening as Miles' wakeup time creeps earlier and early. (Hello, 4:30 a.m. today.)

Here's how it shook out:

Monday, February 24
REST | Cincinnati
I had hoped to try a group fitness class in Cincinnati but child care fell through, and I was tired.

Tuesday, February 25
RUN | 6.5 miles, negative split
After returning from Cincinnati and dropping off Miles at daycare, I had the rare opportunity to run in the afternoon outside. Even if it was cold (the high teens), there was no snow and I couldn't pass up the chance. The goal of this workout was to run each 2-mile block faster than the previous. My plan was start at 9:30 and hit 9:15 for the second block and 9:00 for the third. When I hit 9:15 for the first mile, I knew I was in trouble and would have to really lock it down to make it through. I ended up around a 9:20 average for the first block and 9:00 for the second. The fifth mile was an 8:45 and the sixth was 8:07.  I was really pushing it at the end, afraid to not nail the workout, and ended up gassing myself.

Wednesday, February 26
RUN | 3 miles + 8 strides
Strides are fun and a great way to add mileage but I need to plan for it. I didn't expect to hit 4 total miles for the run, and I was late hitting the showers at the Y.

CROSS TRAINING | Bodypump
Participation was at an all-time low - none. I was a bit disappointed to say the least but opted to do the workout solo. I had a bit of company from a familiar face - a beefy and friendly guy - who wanted to use the group ex room to jump rope. He gave me some great encouragement and his presence gave me the motivation to try some heavier weights on my own.

Thursday, February 27
CROSS TRAINING | Spin class
I was so excited to make it to a lunch time cycling class and have a more traditional ride than the advanced class I used to take. The music was good, and I enjoyed some of the hovers.

CROSS TRAINING | Bands and balls
I'm working on revamping my class for the Y, and I tested out a workout using stability balls and resistance bands.

Friday, February 28
RUN | 5 miles with three at tempo pace
If I haven't said it before, I'll say it now: Tempo runs are the one workout that intimidate the shit out of me. Intervals seem manageable because there's rest but tempos are sustained threshold workouts. I reminded myself that I had done it before and really surprised myself.

Saturday, March 1
CROSS TRAINING | 45 minutes on indoor trainer
By some miracle, Miles took a nap and I was able to hop on the trainer for a little spin. I've rediscovered my Kindle and thanks to our recent Amazon Prime membership, I had a bevy of things to watch. I just had to figure out how to watch the Kindle on the bike. And figure it out I did - using Mark's music stand as  aprop.

Sunday, March 2
RUN | 8.1 miles
We had 4 inches of fresh snow but I was meeting my beast of a running partner, so I knew I wasn't going to bail. This run was the most difficult winter run I think I've had. I was slow and frustrated, feeling defeated for most of the miles. We ran for 90 minutes and really just tried to take pride in time on my feet.

Tell me: Complain or conquer?

Learning to run harder: The neuroses of training

I have a pit in my stomach most days when I think about running. It's not that I am not looking forward to the miles or that I don't want to complete them - even if it's the treadmill. Rather, the unsettling feeling comes from fear.

Fear that I won't be able to handle it.

Fear that I can't do it.

Fear that I will fail.

Fear that it will hurt.

As I work toward a strong effort at the Athens, Ohio, half marathon, the Train Like a Mother plan has me doing workouts with a purpose. And details. There are miles to be run in a certain zone for a certain time. There are hills to be climbed and paces to hit. There is a challenge.

And, truth be told, I haven't challenged myself in a long time.

Looking back at my training log from this time last year, my workout notes included attempt at intervals, "tempo-ish" and progression. I was running outside more but that means I was running what I wanted at what pace I wanted. In fact, that's pretty much how I ran for all of 2013.

There's nothing wrong with running like that. In fact, it can be quite refreshing. However, it's been an adjustment for me and I've had to find ways to cope as the miles get longer and paces get faster.

Break it down. If I look at week 11 of the plan (I'm on 6), I want to cry. There's a 7-mile run with 5 miles at tempo a pace and an interval workout of 6-7 miles with 6 x 4 minutes at sub-5K effort. It is going to be TOUGH, even with another month of training (and fitness gains) under my belt. Rather than freak myself out, I look at just the week I'm on and only to schedule the workouts. I don't worry about what miles I have to run until the day before.

Track progress. In the middle of a quality run (tempo, intervals, hills), it can feel difficult and like it will never get any easier. But it will, to an extent. You just might not notice because the plan builds on itself, and you won't be doing 2 miles at tempo in week 8 the way you were in week 2. I've been hyper diligent about noting splits on Daily Mile (even if it's a bit self indulgent) so that I can look back and not only see how far I've come but remind myself that I can hit those numbers. The latter was especially helpful today. The workout seemed hard - 3 miles at tempo - but I've done it twice and could assure myself that I could do it again.

Bonus: Keeping a log allows you to compare year-to-year. Not only did I run more during February 2014 than February 2013, I had more runs at a sub-9 pace and was overall faster.

Find a mentor ... even if she doesn't know it. I was lucky to meet some amazing and amazingly talented runners when I ran Hood to Coast. I was in a van with women who race at paces at least a minute per mile faster than me and were working to get even faster. At the time - to be honest - I was more jealous than inspired but the space these women occupy in my heart and running has grown. I often think of them and there dedication to the sport when I feel my mental game flailing. Example: I had a half-mile to go in my tempo run today, and I thought my heart my leap out of my chest. I thought to myself, dig in. Be rUnladylike. And while I didn't swap my legs for her speedy ones, I did feel like I could push through.

I think having this arsenal of awesome runners is especially important when running solo or logging lots of runs on the treadmill.

Extend the warmup. Physiologically, your body needs a few minutes to catch on to the fact that you are exercising.  Hormones are released, blood flow is altered and energy-making systems rev up as the body sources a limited store of energy. It's why the first quarter-mile of a run can suck hard. For me, it's usually the first half-mile. The TLAM plan calls for a 10-minute warmup but I've found that I need 1.5 miles to get myself together and ease up to a decent pace before tackling speed work. Rather than adding mileage, I cut the cool down by a half-mile as I get too bored during them.

Know thy pace. Coincidentally, Jess just wrote a great post this week about how to determine paces for speed work. The right pace for the right workout can set you up for success. Going too fast or "winging it" is detrimental, as I learned the other week during my 4-minute intervals. I picked a round number on the treadmill - 8.0 (7:30 pace) - and planned to bump it up 0.1 per repeat. Let me tell you something. My 800 pace, as this interval basically was, should be closer to 7:40 pace. It doesn't sound like a lot but it is. Also, it's important to know the range and not to be afraid to start at the slower end.

Don't think, just go. The saying isn't just one of the AMR shirts but a good mantra as well. I can fret myself to nausea about a run or I can lace up my shoes and see how it feels.

How do you handle the mental aspect speedwork?

Weekly Training Update: 1/13 - 1/19

I've been very non-committal about racing this year and even more so, if possible, about racing in 2014.

Don't get me wrong - I'm going to go out there and run. I'm going to sign up for some events. I'm even hoping to do my first triathlon. However, when it comes to saying that I want to PR in a certain distance or tackle a particular race, I haven't been feeling it.

I think part of it is fear - not being able to do it, being disappointed, getting hurt. I think part of it is being "burned out" after a full year of training in 2013. And, the other part, is how much time I want to give up. I did more longer races than I anticipated in 2013, and it added up to quite a few hours away from my family - not including the training, traveling and post-long run naps. 

With a half marathon in Athens, Ohio, 13 weeks away (with Twitter BFF Alyse), I need to decide what I want to do. I have been logging long runs with the group, and I could continue that and fill in the week. This approach would be known as "winging it," and I'm pretty happy that I'm in a place where I could "wing" 13.1 miles. But ... I could fly. I could follow a plan. I could put in some effort. I could see what I have.

Or, I could sit at Starbucks and drink another Awake tea latte while I think about running.

The week, in training:

Monday: 30 minutes on elliptical + 2.25-mile run
Tuesday: 3-mile run + 30 minutes on indoor bike trainer
Wednesday: 5-mile run + Bodypump
Thursday: Ripped
Friday: 4.68-mile run
Saturday: Bodypump + 13.1 miles on indoor trainer
Sunday: 7-mile run (SNOWY)

Shameless plug: I entered the ZOOMA contest to win a trip for me + a blog reader (!!!) to run the women's race series event in Napa. I very much need running and wine right now so I'd appreciate your vote! Go HERE.