Running in Napa + weekly training

"Just a half-mile," I thought to myself. "Just go for a half-mile."

My legs were tired, not sore, but my right quad was speaking. I felt parched from the dry air and complimentary wine hour. I was tired from the travels and late night out with new friends.

But I had planned to do a shakeout run. I knew my future self would have expected me to log a few miles to soak up all that Napa had to offer. I knew I needed to try.

So I looked at a map, spotted a park on Yelp and laced up my shoes.

I headed west on Redwood Road, a residential street on the south side of Napa. My stride was short and a bit labored but I took it slow and focused on the view. The homes were cute but not stately, and I wondered what it would be like to live there.

I turned north onto Dry Creek Road, as Alston Park, was my destination. Immediately, I was treated to stunning views. Vineyards lined the west side of the road and stately palm trees were on the east. Mountains rose in the distance and hot air balloons colored the sky.

A slight descent took me to the entrance of the park, and my stride opened up as I made my way. I turned in, just shy of 1.5 miles, so I decided to run a bit into the park so I could log 3 miles.

The park was a network of soft, dirt paths that wound next to the grape vines, through fields and near the Redwood Creek. My legs got a treat with a rather steep ascent from the parking lot to the path but I was more than rewarded  at the top.

The hot air balloons came into the foreground, dwarfing the surrounding landscape. The grass in the meadows swayed with the breeze and a haze over the valley added an almost ethereal quality. A sense of joyful calm, which doesn't come often, came over me. I wanted to run there forever.

I cut myself off at four, though, trying to be safe and honor my body. But I spent every step grateful that I walked out the hotel door and indebted, again, to ZOOMA for the opportunity.

The week, in training:

Monday, June 23
REST 


Tuesday, June 24
RUN | 3.1 miles, 4 x 1 minute intervals   
Time: 26:44     Pace: 8:38

Wednesday, June 15
CROSS TRAINING | Boot camp

RUN | 3.3 miles
Time: 30:03     Pace: 9:06

Thursday, June 26
RUN | 5.35 miles
Time: 51:11     Pace: 9:34

CROSS TRAINING | Ripped

Friday, June 20
REST

Saturday, June 28
RUN | ZOOMA Half Marathon
Time: 2:03:00     Pace: 9:22

Sunday, June 29

RUN | 4.25 miles
Time: 39:47     Pace: 9:212
 
CROSS TRAINING | Walking tour of San Francisco, about 10 miles

Off the vine: A taste of ZOOMA Napa Valley {a race recap}

On Friday, June 27, I traveled to Northern California to participate in the inaugural ZOOMA Napa Valley half marathon, which was Saturday. This post is one of several about the trip. 

Gratitude. I could not begin to write this post without thanking the generous and kind ladies at ZOOMA. As you may know, I won the raceation giveaway from Run With Jess, which entitled me to airfare, two nights at the host hotel and a race entry. It was incredibly generous of ZOOMA to offer the prize, and I do not take for granted that I want it. Beyond that, they made sure that I felt welcome and had a good time. I feel incredibly blessed - a word that doesn't appear frequently in my vernacular.

Source: ZOOMA

Course. I'll admit that I was a bit dubious upon reading the course information about the race.

The course starts and finishes near the Napa Valley Marriott at the Jesus Christ of Latter Day Saints Church and runs on (mostly) flat roads along the Napa Valley. You’ll run past vineyards and see awe-inspiring views of the mountains to your left and right as you run in nearly perfect race conditions. 

So we'll be at a church and vineyards, and I'm not going to run hills. Hmm. Interesting.

But it was the truth. Nearly immediately, we were treated to views of the mountains with vineyards flanking either side of the road. It was stunning, and I really tried to take in as much of the scenery as I could.

The course did feel flat, too, despite the elevation chart. I can't remember a point where I felt like I was climbing or struggling to reach a summit. In fact, my only gripe was that part of the road near the end was chewed up and my legs paid dearly for it in the past few miles.

A note, too: My Garmin measured 13.15 for the half, the closest I've ever been to the official distance in a race. For that alone, I think ZOOMA deserves mad props.

Execution. My goal for this race was to show myself that I am in shape, capable of a good race and to run sub-2. I was going to start out slower than I did in Athens by sticking with the 2:00 pacer in the beginning and gradually picking up the pace.

And, let me tell you, I worked it. WORKED IT. I held back when I wanted to go. I kept an eye on my watch and made sure I was doing what I had planned. The miles ticked off.

Until they didn't.

I was good. I was on point until mile 9, or even mile 10. 9:03, 8:50, 9:00, 8:52, 8:52, 8:53, 8:50, 9:09, 9:56, 9:09. And then I lost it. Big time - 10:16, 10:47, 9:59. I just couldn't dig. I don't know whether it was the heat, a dry but sunny 70; my fueling; physical ability; a mental glitch. It's frustrating because I feel like I'm doing the work to be a consistent sub-2 racer and I'm not.

Post race. Those ZOOMA folks are clever gals, I tell you. They encouraged everyone to park at the host hotel, Marriott, and take the shuttle to the start ... which means they had to take the shuttle back to the hotel, where the after party was.

There was wine(!), food and Muscle Milk set up around the deck of the pool on the Marriott's fabulous patio. Massages and yoga were available, and vendors were set up. I had a glass or two of wine and made sure to stop at the Another Mother Runner booth.

My favorite sweat shirt was for sale (I have the 26.2 version), along with lots of other goodies. I ended up with the "I am stronger than I thought" tee as I am not letting myself get the 13.1 sweat shirt until I can get my feet out of my butt and PR the distance. Bitterness aside, it was totes awesome to talk to Sarah as she was kind, gracious and personable.

ReNUUNion. One of the highlights of this race was getting to meet up with two of the ladies with whom I ran Hood to Coast - Karen and Kara. (I guess only teammates with names beginning with "K" could come!) I had a lot of time with Karen on the trip last year but didn't get to hang out with Kara as much as I should have. And I tried to make up for it.

Note: The perk of staying at the hotel mean I could change before hitting the post-race festivities! No worries, though. I didn't shower, as to not rub it in.

Weekly Training Update: 6/16-6/22

"It's not your workout. It's not about you."

If the presenter stressed one thing during the HIIT and Tabata workshop on Sunday, it was that interval classes are meant to be coached rather than 100 percent instructor led/modeled. She said that there was no way that an instructor can go all out in a class and still be an effective and safe leader.

I nodded my head. Many, many times. If there was anything I needed to hear, it was that.

I struggled this past week with how to balance my class load with my own workouts and running. My new session of boot camp (email me if you are local and interested) includes two mornings and one evening. I also have two classes at the Y on Thursday - another boot camp and Ripped. Coming from an instructor-driven group exercise background with Bodypump, it's hard for me not to participate with the students. I want to work hard so they can aspire to work hard and, I'll admit, having the pressure of leading pushes me past my limits.

But five classes is a lot in a week - for anyone. Factor in four days of running, and it's a bit crazy. On Friday, a rest day (thank God), I was so sore that I was walking around as if I had ran a marathon the day before. I shuffled through 10 miles on Saturday, wondering how on earth I was going to do it. And, on Sunday, I almost felt looser and more rested after the long run.

The challenge will be figuring out how I most enjoy leading without killing myself. I like participating but I need to take care of me, especially this week as I'll be running ZOOMA Napa Valley on Saturday. I have to be my best me so I can be a better instructor.

My new love-to-hate exercise that I learned at training. I need some more practice before adding it to class.

The week, in training:

Monday, June 16
CROSS TRAINING | Boot camp
Programmed for shorter 10-minute bouts and included a few games - like Musical Mats. Last one in gets to do burpees.

Tuesday, June 17
RUN | 3 miles    
Time: 27:02     Pace: 9:00
A family run. I pushed the BOB for the first half and then Mark took over.

CROSS TRAINING | Boot camp

Wednesday, June 18
CROSS TRAINING | Boot camp
Four stations: cardio, lower body, upper body and core. One minute at each.

RUN | 5.53 miles 
Time: 49:24     Pace: 8:55

This run was not my run. Mark and I had some differing opinions, and I left a bit disgruntled to hit the Y for intervals. I get there and all of the treadmills are out of service. I almost skipped the run but headed outside without a watch in the oppressive humid conditions. I timed the run with my phone but had some user issues because why wouldn't I. The run was saved by texts from one of my favorite people. Luckily, I managed not to drown in my own perspiration and not sweat off what remains of my chesticles.

Thursday, June 19
RUN | 4.04 miles
Time: 38:18     Pace: 9:28
I had grand plans that I was going to run closer to 6 miles this morning but the soreness in my legs dictated otherwise. Joe was kind enough to oblige me in the slow and easy category, which made the run feel quite nice, and left us with negative splits.

CROSS TRAINING | Y boot camp + Ripped
Boot camp worked off a four-exercise format with each round incorporating a cardio, lower body, upper body and core exercise.

Friday, June 20
REST

Saturday, June 21 
RUN | 7.5 miles
Time: 1:08:10     Pace: 9:05

When you miss an interval workout, it only makes sense to pair it with long run. Two birds, one stone? 3.5-mile warmup then 8 x 2 minutes w/2-minute recovery. My legs were not feeling it from the start, and I was sure I wouldn't finish the intervals. Thankfully, my husband pulled me through. Our pace wasn't as strong or consistent as a couple weeks ago but I did get it done. Interval paces: 7:57, 7:56, 8:03, 7:37 (talked to runner passing by), 7:52, 8:04, 7:47, 8:21 (shitty hill)

RUN | 2.6 miles
Time: 24:30     Pace: 9:26

I forgot how hard doubles are! I had plans to meet a moms group at the park but it was a cluster. I decided to still run and do 2.5 to hit 10 for the day. It was a bit rough with the stroller in the beginning but hit a groove. It must have been the "Wheels on the Bus" album.

Sunday, June 22
CROSS TRAINING | HIIT and Tabata workshop 
During the training, we did two different workouts - one about 15 minutes, the other closer to 30 minutes. The first was a rest-based training workout, and the other incorporated Tabata, anaerobic intervals and high intensity interval training. A lot of the exercises were basic but challenging, and I had to get over my avoidance of burpees.

Weekly Training Update: 6/9-6/15

Once upon a time, before I could run my first mile ... before I even believed I could run that first mile, there was Mark. He was the one who didn't just believe I could do it - he was the one who knew I could do it.

And so it only seemed fitting to celebrate Father's Day and all that he has given me and Miles by going out for a solo run.

OK. Really, I just needed to get in one last long run before ZOOMA Napa Valley but Mark's contribution to my running cannot be understated. He has been a constant source of inspiration and motivation, and he's always given me the push to go outside the limits.

So a few days late and a couple miles short, I'd like to share the things Mark has taught me about running.

There's no distance requirement to qualify as a runner. When Mark and I were first married, he would go on 3-mile runs on the same route nearly every day. He would run 1.5 miles down the street and the run 1.5 miles back. I thought it was equally amazing and boring that he did this and was most definitely a runner. I never thought that he needed to run more often, harder or farther. I know I can get caught up in meeting mileage goals that certain distances don't seem like enough but going out and being active is enough.

Take recovery seriously. I put Mark on a lifting plan in the winter (per his request), and it cut into the time he could devote to cardio. To make the most of those sessions, I programmed HIIT workouts on the treadmill. He would warm up for a mile and then do 1-minute intervals at a fast pace and then recover for 1 minute. Not too long ago, he shared that he did the fast interval at 9.0 (6:40 pace) and his recovery speed was 5.0 (12-minute pace). I could not grasp why he would want to go so slow, relatively, to recover. I often fret about my overall pace, even when doing intervals, that I do not give myself the rest I need during workouts. His example has shown me that it's not only OK to rest during the recovery interval but you will perform better if you do.

Ease into it. The first mile sucks. It always will. Deal with it and find your groove.

Run more, race less. Mark runs to run. Sometimes he runs fast, sometimes he runs a little less fast. He does what he feels like and only if he feels good. He doesn't run because he's training for something. While some might think you need a goal to keep running, Mark finds that the satisfaction in movement is enough - as it should be. For him, the race isn't the goal, the prize - it's the fitness.

Wear sunglasses. It keeps the bugs out of your eyes.

Yes you can. Mark has a good sense of self and feels quite confident in his athletic abilities. Sometimes, when I'm particularly cranky, I think it borders on arrogance but it's mostly because I'm jealous. I wish I could believe in myself the way he does. Not only would it take out some of the anxiety but it also sets us up for success. Repeat after him: I think I can. I know I can. Yes. I. Did.

The week, in training:

Monday, June 9
REST

Tuesday, June 10
RUN | 4 miles    
Time: 36:52     Pace: 9:13
Sore legs + Stroller = Mediocre run. I just couldn't find my groove but it was a beautiful morning and the toddler was well behaved. I also had the dog with me, and he wasn't too happy to be tackling 4 miles.

Wednesday, June 11
RUN | 5.71 miles 
Time: 52:10     Pace: 9:08

We were really strong the first half, perhaps a bit too strong, but I think I'm over fretting about positive splits. Plus, it was HILLY the second half. We went on our alternate route, which was a nice change of scenery.

Thursday, June 5
RUN | 6.4 miles
Time: 58:48     Pace: 9:11
This run was just delicious. I met Tami for the second day in a row, and we made an an effort to go out a bit slower. We eased into a comfortable pace and felt much better than the day before.

CROSS TRAINING | Y boot camp
Stations with boxing intervals

Friday, June 13
CROSS TRAINING | 10.9-mile bike ride
A good old fashioned family ride.

Saturday, June 14 
RUN | Hare & Hounds 5K
Time: 27:14     Pace: 8:46

Read the recap here.

Sunday, June 15
RUN | 12.25 miles 
Time: 1:52:48     Pace: 9:12
Short version: Best long run in some time.

Longer version: I was on my own for this one since I had an old child care situation. I seized the chance to control the pace and made it my goal to slow it down. The early miles felt nice so I decided to do the first 4 as LSD, the next 4 at RP and then slow it down for final 4. I did pretty well with it. Mid-4 miles were: 9:10, 9:00, 9:03, 8:55. I stopped home at 8.5 to go to the bathroom, ditch my hydration pack and shirt and grab a new hat. Took a mile to find my pace but finished the 12th mile strong with sub-9 pace.

Summertime Madness

This morning was crisp. Cool. Breezy. It was a better day to run than bike but after logging miles Tuesday, Wednesday and Thursday, my legs craved a break.

Thanks to some newly available free time, Mark was kind enough to take my bike off the trainer and change the rear wheel. He pumped up three sets of tires and hooked up the Burley Bee trailer. I filled bottles with Nuun and cups with snacks. We dusted off helmets and adjusted straps.

At 7:45 a.m., nearly an hour later than we'd set off on foot, we put shoe to pedal and headed off.

We rode 2.5 miles to a tucked away play area where Miles could run and swing and slide to his heart's delight. I hovered a bit, still unable to believe that my little baby is not really a baby and is more than capable to scale tall ladders and high steps. There were walkers, runners and cyclists out on the trail, waving as they passed by. I marveled that it could be quiet and busy at the same time.

Quiet and busy, I thought. Such is summer life in our house.

With Mark, a teacher, home for summer, the mornings become relaxed. An extra pair of hands means that I can prep meals or get ready on my own. My list of to-do's gets a bit shorter as Mark volunteers to help a bit more, giving us time to can run or cycle, head out on errands. On the best days, we simply sit in the backyard and sip coffee as Miles plays.

The leisure time, though it seems plentiful now, is limited. In two weeks, exactly, we will kick off one of our busiest summers ever.

• June: Hare & Hounds XC 5K (Saturday); ZOOMA Napa Valley racecation (27-30).
• July: Daycare vacation (7-11); Miles' 3rd birthday + party (7); Runners on Parade 5K (12); road trip to Colorado.
• August: Cincinnati trip/wedding party (3); out-of-town visitors; to-be-scheduled trip to Chicago; return to school.  

If anyone is going to be at ZOOMA Napa or is local to Boulder/Denver ... and wants to hear me tell bad jokes, let me know. I'm hoping to find some run buddies to keep me moving at altitude.

Tell me: What do you have planned for summer?

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?

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.