Richmond Marathon Race Report 2014

As I descended the hill at mile 6, I thought the Richmond Marathon really is America's friendliest marathon.  We were surrounded by trees with colorful leaves, and I could hear chatter and numerous conversations among the collective group of runners.  No traffic nor spectators were here along one of my favorite sections of this race.  Our legs were fresh, and I was delighted to be going down hill toward the river.

This was my third Richmond Marathon because it's a good race, popular with runners in the Raleigh, NC area, and close enough for a quick trip for a destination race.  Runner's World Magazine has endorsed it as America's friendliest marathon, so it must be true.  Bart Yasso, chief running officer,  cheered us on around mile 8 and at 20 or 22 (those miles are a bit of a blur).  I've seen him before at the same spot on the course.  He gave me hope as he called out our projected finish time.

The spectators and volunteers make this a friendly marathon, but truth be told, not as many spectators as usual lined the streets because of the unseasonal, brutal cold.  New since my last running of the race were spectator party zones and designated spots to cheer.  The volunteers, however, were there and did a fantastic job.  Many children helped with this race.  They were there early and for a very long time doing things like handing out gummy bears, teddy grahams and cold washcloths.  I felt sorry for the children assigned to the cold washcloth duty.

This is a nice course that takes you through town, down to the river, along the river, and then through neighborhoods and back up a hill.  It continues through the city and through neighborhoods before ending at a park.  The area by the river is lovely.  The hills are not that tough as far as hills go.  The worst part for me this year was the bridge around mile 17.  It was very cold, and the temperature combined with the strong wind on a very long bridge was brutal.  A man nearby me was cursing about it.  I felt the same way.  The last 8 miles were tough for me, but I recalled certain areas when I passed.  Nearing the end, some mean spirited men in a car yelled very hurtful remarks out the window at the participants - seemingly just to be mean.   Awful things must have happened to them to harden their hearts and to be so cruel to others.

The finish area is a great improvement since the last time I ran Richmond.  The finish is on a long, downhill stretch with easy viewing for spectators, and the finish festival is a nice addition and a good place for family, friends and participants to gather to celebrate.  From the finish, it's a short walk  through the chute to receive a medal and water and to retrieve a dry bag.  The swag at the end was great!  We had already received our shirts at the expo, but we received a hat and a fleece finisher blanket after the race.

When I finished the race, I was cold, exhausted and hurting, and I wanted nothing more than warmth and to be out of a crowd.  I changed out of my wet shirt into a dry one, grabbed a slice of pizza and headed toward the bus that would take me to the Marriott hotel.   My closest friends running the race (and the half marathon) had finished before me and had left the scene for warmth or to recover.  I noticed a McDonald's tent (and a guy eating a burger on the bus) and an area for cold beer.  Neither of those appealed to me at the time, and I had to force myself to eat some of the pizza.  If I had felt better and the day had been warmer, this would have seemed like a great post-race celebration and recovery area.

I highly recommend staying at the Marriott Hotel, which is about a block from the start of the Marathon.  My friends and I took our bags to the bag drop earlier in the morning and then went back to the hotel for warmth and one last bathroom visit before the race.   The catch with the Marriott (as was with the Omni when I stayed there) is the two night minimum stay, which can be pricey.  Splitting the room and the cost with a friend(s) is the way to go.

Typically, I enjoy a night out at a nice restaurant after a race.  I didn't feel like venturing out at all after the race and was grateful that the hotel had a sports bar that served food.  We had a very late lunch there and then returned later for appetizers and drinks later in the evening.

Leading up to the race, I was most concerned about the weather.  I obsessed about the weather as I began checking the 10 day forecast.  It was the coldest morning of the season with temps in the high 20's only to warm to the high 40's.  During training I try out and think through scenarios about what to wear.  I had never run a marathon in long tights and a jacket, and this was a first for me.

I felt great for the first 18 miles, and then I "hit the wall."  I had hit it before during a training run but never in a race.  That is not a good way to run eight miles.  I repeated "just keep moving" over and over and need to revisit better affirmations.  Being mentally strong or having heart gets you to the finish.  That mantra did not make me feel strong.  During the last hour I quit looking at my watch, time and splits.  Only at the finish line did I see that I set a personal record.   I cut it really close.  I felt so miserable that I did not delight in the accomplishment.  When my body stopped hurting, I felt relief that I achieved it and that I had met my goals.

I have felt good after finishing a marathon and awful after finishing.  Participating in this race helped me set new goals for my next race, Boston:
Arrive at the start healthy
Feel good mentally and physically at the finish
Set a personal record
Run a negative split

I also resolved to eat to train, which means I will become more deliberate about how I fuel my body while in training.

My friend Holly and I before the Marathon.  We both set personal records and qualified for Boston 2016. 

American Tobacco Trail 10 Miler Race Report 2014

The start of the ATT 10 Miler.  Overall winner Jordan Zwick is far right with 3rd place overall male finisher Paul Jones toeing the line beside him.  Photo courtesy of Esther Dill.

I participated in the 8th annual American Tobacco Trail 10 Miler on October 25, 2014.  The race is designated as the RRCA (Road Runners Club of America) North Carolina State Championship 10 Mile Event and draws a varied group of racers from ultra fast competitors to runners testing their mettle in their first 10 mile event. 

Perhaps the biggest news to come from the race came two weeks later when the women's division winner had a stellar performance at the Raleigh City of Oaks Marathon.  Michelle Langan won the City of Oaks women's division with a time of 2 hours 39 minutes and 20 seconds, which earned her a course record and an Olympic Trails Qualifying time.  I watched Langan in the lead on the out and back course of the Ten Miler and cheered her on while she ran a blistering pace of 5:54 and finished 10 miles in 58:56.  

You never know who you will find on the ATT.  I once saw Shalane Flanagan running there when she lived in North Carolina.  I didn't know who she was that day, but I knew she was someone special because she looked like a well chiseled athletic goddess.  Soon thereafter I saw her in the pages of Runner's World magazine.  This was before she ran marathons.  Now she is one of the top women marathoners in the country. 

It appears that this Ten Miler was a tune-up race for Langan for City of Oaks.  While I cannot compare myself to Langan, we both went into this race as part of our Fall marathon training.

This was my third time to compete in the Ten Miler.  Last year I was a spectator and cheered on a friend, and during other years I've been on training runs along the ATT during the race.   One of the reasons I like this race so much is because it's on the Tobacco Trail -- my favorite place to run.  I admit that I like a flat course, and I enjoy the feeling of being in the forest.  And it's also the reason I haven't run the race each year.  I'm out there most every week running a 10 miler.  

I registered this year to run with a friend getting back into running after taking a break and to run a race just for the fun.  This weekend coincided with my scheduled 22-mile training run for the Richmond Marathon.  My plan was to run 10 miles with my friend, cross the finish line and celebrate briefly, and then go back out for 12 solo miles.  

When I contacted my friend about a week before the race, she informed me she wasn't going to be running the race, so I then made a new plan to run 12 miles before the race and finish the last 10 in the race.  It worked beautifully, and I now have a new, 10-miler personal best time.  

The women's start.  I'm in the center on the mat starting my Garmin. Photo courtesy of Esther Dill.

I planned the best I could and enjoyed most of my steps.  I arrived at the White Oak Church parking lot at 6:30AM in the dark as a few volunteers were setting up for the race with a giant floodlight.  I planned to run on the trail with a headlamp until dawn, which was around 7AM.  It turns out that I'm not as brave as I thought and got spooked running through the forest alone in the dark.  The comforting aspect was knowing the volunteers were nearby and knowing that portion of the trail like the back of my hand. I did meet an oncoming runner with no lights early and was surprised that he snuck up on me, and I momentarily blinded him with my light.  Luckily, I came upon an entrance to the Copperleaf subdivision off the trail and decided to run through the neighborhood until the sun rose.  After sunrise I ran back on the trail to finish the first 10 miles. 

When I arrived at the parking lot, it had transformed into the base for the race. I replenished my Gu and Gatorade, used the restroom facility, shed my jacket, and pinned on my race number.  Back out on the trail with less than a half hour to spare, I fit in two more miles as other runners warmed up.  By coincidence I was joined for about a mile by third place men's finisher Paul Jones, the husband of my Tuna Run teammate, Sarah. When I arrived at the starting line five minutes before the women's race, I was just short of 12 miles, so I ran past it and back to it, and arrived two minutes before the starting pistol was fired.  

I had run the first 12 miles at a relaxed pace, and still had in my head that I would run a 9 minute pace, but once I crossed the starting line, my adrenaline kicked in, and I found myself racing.  I do not recommend that and consider it reckless, but I was enjoying it and went with the flow.  The women's race began at 8:50AM, and it was one of the first cool mornings of the season.  At the start of the race it was around 50 degrees, but the trail is shaded and always seems cool.  I had dressed for the cooler, early morning hours, and was comfortable in my calf length tights, short-sleeved shirt with arm warmers, a visor and gloves.  

The men's race started 10 minutes later at 9AM, so the fastest men were chasing and passing the women runners.  The course is mostly flat except for a slight downhill grade at the beginning, which turns into an uphill grade for about 2 miles at the end of the race on the out and back course.  The toughest part of the race was the last two miles.  I was tired anyway, and the subtle, uphill climb to the end was challenging.  I managed to run an average pace of 8:09, which gave me confidence going into the Richmond race.  To end a normally grueling training run at a finish line with spectators and a party with music, food and fellowship was really neat.  The race T-shirt was royal purple, and the finisher glass was a nice touch.   

After the race.  My Coach Brennan Liming (center) took 3rd place overall women's finisher.  I am on her left, and my friend Esther Dill is on the right.  

I watched most of the awards ceremony before I needed to leave to attend my daughter's softball game.  It was inspiring to watch the awards ceremony.  It took a long time though, and most racers except those receiving awards were no longer in the area.  I was able to watch Brennan, my coach of three years, accept her award for the 3rd place overall women's finisher. I recommend this race and will plan to return in the future.

Tuna Run 200 Race Report: A Team Captain's Perspective

Team Hook, Line & Suckers 2014: (left to right, back row) Abby, Sarah, Darryl, Vince, Rachel, Ines, Amanda, June and Bill.  Front Row: Jeremy and Steve. 

MY AWESOME TEAMMATES
I was on a runner's high for days following the Tuna Run 200, a relay race from the Raleigh, NC area to Atlantic Beach, NC.  My team Hook, Line & Suckers crossed the finish line in a time of 30 hours 1 minute and 10 seconds on Saturday, Oct. 11.  I couldn't have been more proud of this team, and I told them before the race that we should have received a medal just for making it to the starting line.  The teamwork this team exhibited was the most outstanding of my six relay races.   It was a bonus to finish 21st of 47 mixed teams.

Rachel was our first runner.  We started at 8AM on Friday, Oct. 10.

This was the year that I decided to form a team and be captain.  My husband was team captain last year, but he could not participate from the outset this year due to injury.  Other team captains can probably relate to my feelings about just making it to the start.  Forming a 12-member team can be a challenge, and then injuries leading up to the race can take a toll.  My team lost two members and an alternate team member to injury.  In the final weeks leading up to the race, two additional members (myself included) questioned if we could run because of pain and/or injury.  Two of us were in prescribed orthopedic boots one week prior to the race.  We planned to be a team of 12 and ended up a team of 11 with one member running six legs instead of three. Needless to say, he was our Superman.

What made this an outstanding experience was the people on the team, their attitudes and effort.  In my previous relay races with 12 team members, each van contained its own mini team with minimal communication between vans prior to the race, during and after the race.

Teamwork!  Jeremy hands the baton to Vince  and finishes his third leg of the race.

TEAMWORK
Our team was comprised of six women and five men with the women in Van 1 and the men in Van 2.  The men decided to join the women for a send off at the start of the race.  That is not always possible or practical for a relay race, but they made the effort.  After the women of my van finished our first rotation and ate lunch, we decided to catch up to the men's van and cheer for them.  That allowed about 45 minutes to spare for rest and preparation before our second active rotation.  Our first runner in our second rotation set off just after 6PM with night gear.

When the men finished their first rotation, they decided not to relax at a restaurant for dinner, but to follow and support Van 1 as night fell.  Eventually, they needed to drive ahead for some rest, but they could have done that much earlier.  I was impressed later when teammates from Van 2 went out of their way to find us during the night to ensure we knew to be on the move and to connect with them in an hour.  They didn't have to do that. We communicated by cell phone frequently throughout the race; however, there was no cell coverage at the campground where we were.  We had tried using two-way radios early in the race, but realized they were not strong enough for the job.

Although we did not all know each other before the race, a few things helped our team bond: team meetings before the race, a private team FaceBook group, and a few training meet ups.

Totally random picture of Darryl somewhere in Eastern NC.

THE RACE
This was my first time to be in Van 1, so the legs were new to me.  The first six legs were hilly, but the women held their anticipated paces.   For most of my teammates, this was their first relay race, and I was happy as I watched their initiation into this unique sporting adventure.   I told my teammates that I would take my legs easy coming off an injury, but I felt fine and ran hard even though the heat had set in for my first run of six miles.

Sarah rocked her legs!  She was flying! 

NIGHT RUNNING ADVENTURE
My favorite leg was my nine mile night leg.  The night run is usually my favorite in an overnight relay race because of the novelty of it.  I didn't feel threatened by dogs this year, and I have become more brave with my pepper spray; however one of the men was charged by a dog and managed to kick it away.   The terrain for my leg was flat, and I ran strong. While I was running, a teammate warned me that suspicious people had been spotted walking along the route.  My van stayed nearby to protect me during that leg long after I told them to leave me and wait at the next exchange.  Nearing the end of my leg, I caught a member of the TIAA-CREF team, and we talked and raced the final portion together.  He pulled away at the end, and we gave each other a high five after our hand offs.

During the night, our van passed a grouping of police cars with lights flashing and saw a car with a tree toppled on it in the yard of a house.  We later heard through the relay grapevine that a car wrecked along the course during the race and toppled the tree.

Bill finishes his second leg during Van 2's first rotation at dusk and hands the baton to Rachel.  

CAMPING
New to the event this year was the ability to rest at a campground along the course during the night.  This worked well for Van 1.  Going into the race it was comforting to have the option to pre-order food and a shower at a facility at this exchange.  Most of my van members pre-paid for a shower and pizza, but none of us enjoyed either.  Perhaps this was an oasis for some runners.  I had learned from a previous race that showering would involve waiting in line and losing rest and serve to awaken me.  Plus, I've been to a few campground shower facilities and find some do not meet my high standards.  I thought I would be hungry and enjoy hot pizza, but I wasn't hungry.  The women in my van were more interested in sleeping than eating and showering.

To my surprise, the highlight of the race for me (besides often noticing how awesome my teammates were) was camping.  One of my teammates brought a small pop up tent that could hold three.  I learned the night before the race that my husband had bought one recently, but my quick tutorial did not convince me that I could set it up and take it down quickly in the dark.  But, I did bring a large tarp, and we all brought our sleeping bags.  Half of us rested in the tent, and half of us rested on the tarp.

At this point my team was ahead of schedule by 45 minutes; therefore, our timing and pace chart was far from accurate.  I sat in the van for a long time with an addled brain trying to figure out when I should rouse my teammates to get to the next exchange taking into consideration breaking down camp, a bathroom break and travel time.  It was very important that I not get it wrong because there was no cell coverage, so the other van could not give me a heads up.  With all my teammates asleep, I set my alarm without having a back up.  I could not sleep and had not expected that I would.  In the past I had watched adventurous teammates climb out of the van into the chilly night air to rest on the ground in sleeping bags.  That had never appealed to me, and I stayed in the van or in the floor of a building when possible.  This time I was looking up at the stars and moon and thinking about how beautiful it was, and that if I hadn't been in the race, I would have never experienced this.

The end of my final leg.  What a welcome at the exchange! 

Our van became active again around 4AM.  I was happy this rotation because I had assigned myself the sweet and final leg for Van1: 2.6 miles.  It was a sprint to bring us to the last hand off to Van 2.  I was greeted by all my teammates who had formed a bridge for me to run under.  I loved it!  When I saw it from a distance, it made me feel special.

The men wait for the start of their final rotation on Saturday morning.

THE FINISH
Our van finished at 9AM and headed for breakfast at Cox Family Restaurant in Morehead City.  Delicious!  We checked in early at the Hampton Inn (recommended by the race), took showers, and made it to the Circle at Atlantic Beach early to wait for Van 2.  At the finish, family joined some of my teammates.  One of the best parts of the experience was one of my friends being re-united with her family and seeing how proud they were of her accomplishment.  They all beamed and headed to the beach together.  The day was warm for a run to the beach with full sun and temperatures in the 80's as was the previous day.  It was, however, a great beach day for October! Our team met our final runner on the boardwalk and ran to the finish line.  We didn't let Superman catch his breath before taking the team picture.   Reunited, we enjoyed a meal of tuna and barbecue on a blanket in the shade.

It took an incredible team effort to make it to the finish.

TIPS FOR RELAY TEAM CAPTAINS

• Inform prospective team members of what they face:  training similar to a half marathon; running at night; dogs along the course; possibility of heat or cold or rain; and the possibility of no sleep or very little sleep.
• Form your team early to save money.  The registration fee increases over time.
• Collect registration fees from team members before registering the team. 
• Establish a private Facebook page (or an alternate form of communication) for your team.
• Hold team meetings prior to the race.
• Anticipate that this will take hours of your time pre-race, so ensure you have the time to give or learn to delegate. You will:

• communicate with team members about details such as paces, deadlines, rules, and supplies
• strategize team racing efficiency while balancing and honoring teammate requests
• coordinate team t-shirt design, production and payment
• plan for meals and/or food and places to rest and ensure plans for lodging and/or the return trip home.

Bill and Jeremy at the finish.

LESSON LEARNED FOR NEXT YEAR
The last couple of years my teams have gone into the race with a shoestring budget, but next year this team will spend more money for comfort.  I will inform team members of all anticipated costs well in advance for budgeting purposes. This will include the registration fee, van rentals, gas, food, team t-shirt and lodging.  After three years of driving personal vehicles, our team will rent roomy vans.  The plan will be to stay at the beach the night following the race and to plan for lodging immediately after registering.

Disclaimer: I work for the race, so I am biased.

I stole Amanda's caption:  The look after a 200 mile relay.

Darryl enjoying the beach and the accomplishment.

Running on Tybee

Before the summer got away from us, my family and I recently spent a few days on Tybee Island.  We've stayed on Tybee before, but this is the first time I was in training and felt compelled to rise early and get in some quality miles.  Here is my plug for the Island, which is just about a 30 minute drive from Savannah, GA.: Tybee is a charming, quaint, little beach community that is relatively affordable for a family vacation.  We did go in late August, so it wasn't high season, and have found that we can rent a nice, 3 bedroom beach cottage for about the price to stay in a beachfront hotel elsewhere.

"Blues Away" cottage.  My girls loved the decor and having their own bedrooms. 

While on Tybee, I rose early for two training runs for the upcoming Richmond Marathon and Tuna Run 200.  Each of my runs was finished by 9AM.  It was hot, and I was slow. Tybee is small, and I didn't research running routes before setting off for an 8 miler the first morning.  I ran on the sidewalk up and down Butler Ave., the main road near the beach, and ran through a residential area to the lighthouse.  There wasn't much traffic, so running on the sidewalk and crossing streets wasn't a problem.

Tree house in the residential section past the boardwalk area and headed to the inlet.

My second run was a 10 miler.  This time I ran along Butler Ave., but I also ran to the beach on the inlet side and ran through more residential sections and along Chatham Ave. On the first day I had avoided running directly on the beach because at some beaches I find the beach slopes too much, the full sun is intense, and that running near the shore is disorienting.  Because I felt that I wasn't getting enough beach time on Tybee, I ventured onto the beach and found it flat and pleasant.  I ran to the lighthouse on this run, too, but I did it from the beach side and was glad I did.

I would highly recommend a visit to Tybee and a run or two during your visit.

I thought my run was tough, but this man was running in the heavy sand in boots with a full backpack.  

Esprit de She 5/10K Race Report 2014

Looking back from the starting line.

The second annual Esprit de She 5k/10k Run in Cary, NC on June 26 was a huge hit.  The sold out race with an expanded field of 1,500 women runners was a good size to provide some of the excitement of a larger race and the feel of a small race where one could easily find friends in a crowd.

Among the crowd I saw old friends and new friends I made as a member of the race training group.  My friend Christine and I are "founding finishers" of the race.  We added three additional friends to our carpool this year.  It was inspiring simply to be there among a sisterhood of runners enjoying and celebrating an evening of fitness.

The course was reversed this year, and I really liked it.  I ran the 5K that began with a gradual, steady incline, followed by a downhill portion  and a lap around the small lake before finishing near the start at the Koka Booth Amphitheatre.  The 5K and the 10k began at the same time, and the two races split around the 1 mile mark.  I noticed many more women running the 10K this year.

When we arrived for the 6:30PM race at 5:40PM, it was 92 degrees.  I don't usually run on summer evenings and marveled at the many women who chose to race 6 miles in such conditions.  My take on this race is that there is no need to run 6 miles in the heat to enjoy fitness and fellowship and a great post-race party as soon as possible.

We started about 10 rows of people back from the starting line, and that placement was fine for a 9:30 pace.  The two highlights of the race for me were after ascending the first incline and the last half mile. Nearing the finish the women were focused, serious and trying their best.  It was exciting and hot!

Within our small group, we were running varying paces and distances, so we made a plan of where to meet after the race.   At the finish we found water, recovery drink, snacks, shoe laces and towels.  Christine and I were around the 100th finishers, so we were lucky enough to snag one of the few remaining tables available because most were already occupied by family members and supporters of the runners.

When I approached the food table, there were only about three other women there. I took one of the tiny plates and placed some tasty La Farm treats on it thinking I would return for more later.  I did not return because the line became very long.  When we made it to the Bubbly Bar, we were among the first to get our champagne, which was very good, and we really liked the plastic souvenir glasses that we brought home.

In summary, this is a great event.   Running in a women's only event is different than a traditional race.  It's not so much about who can run the fastest.  It's about doing something good for yourself with a group of women.  The course is just challenging enough and scenic.  If you want to celebrate fitness with your family after the run, they are welcome.  If you want to make it a girls night out, you can do that.  The venue is fantastic, the food is delicious, and the adult beverages are a nice touch.

The race did have a few growing pains this year, but nothing that can't be resolved.  Most notably, the race shirts were not in the race packets because they were held up in customs.  My experience as a race ambassador was wonderful, but I felt bad about the race shirts not being available.  My friends and I had to find time to make it to the mall 30 minutes away within a few days after the race. We did get a $15 gift card for the inconvenience, but if the race is sponsored by an apparel retailer, the shirts should be available before or at the race.  I have worn Athleta clothing for years and love it, so I am sorry about this set back.  (We did have the option to have shirts mailed to us -- without the gift card).

Additionally, the buffet line should be staged to easily accommodate 1,500 women.  And, finally, because many women new to racing participate, the race should help educate women about race etiquette.  Women participated in this event in groups. Some of these groups provided obstacles for some runners.  The walkers and slower runners should be instructed to make way for other runners and be instructed about which side of the road or greenway to be on so that participants trying to race can do so without frustration.

Carter County 5K with Girls on the Run

Waiting at the finish line chute for the final runners and walkers.

I recently returned to my hometown of Grayson, KY to visit family and participate in Memory Days activities. This is the fifth year that I ran in the Carter County Fight Against Cancer 5K, and this year I was happy to see small children in the race.  Five are listed in the official results, but two more might have run unofficially.  A few years ago I found it disheartening that children did not participate.  Last year the high school age group was represented well for the first time in recent memory.  This year the younger set participated. Kudos to the young runners and their families!

Along with the girls' and parents' efforts, The Girls on the Run organization gets credit for helping get two girls race ready.  These two do not live in Carter County. Both of the girls were from out of town and visiting family for the weekend.  I also noted two young boys, the sons of a runner friend in the area.  The highlight of the race for me was seeing the children participate and finish.  One girl ran with her mother, a coach for Girls on the Run, and another ran solo.  That mom watched out for both girls along the course.  I met one of the girls before the race. She is the daughter of a friend from back in the day.  She took off fast at the start, slowed to a walk, and had a side stitch early as a result.  I noticed her distress and called to her to remember that this is a three mile race.  I told her that if she slowed down, she could make it. My own daughter had started a race like this when she first began running.  By running and walking, we made it to the finish in a respectable time.  I was tempted to slow at this race with this young runner and was a bit perplexed about what to do.  In that moment I decided to run the race and catch up with the the men who had sprinted ahead.  I did catch many of them, set a personal record, and was the first female finisher.

I saw the children at the finish.  They all did great!  I celebrated with the mother and daughter team from Girls on the Run.  They both placed in their age groups and were delighted to be called forward to receive special t-shirts.  That made my heart happy.  They had not known that awards could be involved and did not know that a race was to be run that day until the night before the race. Thanks Girls on the Run and the awesome parents who supported their children in running this fun event.

Esprit de She Race and Training

It's finally my favorite month: June.  How could it not be?  I typically train for Spring and Fall races, but I am excited about participating in the upcoming Esprit de She 5K on June 26 in Cary, NC.  The Esprit de She is a designer race series for women sponsored by Athleta and Lifetime Fitness.  I ran in the inaugural race in Cary last year and will return this year with several of my friends.  I invite others to join us for a great girls night out.  Last year around 600 women participated. This year the combined 5K and 10K will expand to 1,500 runners.  In the past week I learned that registration is already at 80% capacity.  I am honored to have been named an Esprit de She Ambassador.  My role as an ambassador is to spread the word about the race.  It seems that the word has already spread!

Cary, NC Esprit de She training group on the first day, May 5.  

As the race approaches, I am inspired by the other women runners in my Lifetime Fitness Esprit de She training program.  I highly recommend this training program for women with the goal of completing their first 5K or 10K, for those wanting to improve upon their past performance, or those looking for group support and accountability.  I paid $3.10 for this 8 week training program with Coach Jen.  I received a stylish training group technical shirt, and by the time the race rolls around, I'll be well outfitted.  The group meets twice per week with specific workouts for beginners, intermediate and advanced runners.  Each session begins with a warm up, and each group of runners works at their own pace. Following the run, Coach Jen is on hand to answer general questions.  This program is perfect for a woman with a flexible schedule.  The group meets at 9:30AM on Mondays and Wednesdays, and runners are instructed to run other days of the week on their own or to join scheduled Lifetime social runs as well. The training routes are scenic and include hills.  It's easier to run up hills with other women by your side than to go them alone.  This past week, we ran the course for the race, which is a short walk from the Lifetime facility.  This seems to be an ideal training situation.  Not much will surprise this group of runners on race day.

The group gathers near the start for a trial run of the race course on May 28.

To register for Esprit de She 5K or 10K in Cary, NC on June 26, go to: http://bit.ly/1cz3Tmb.
If you heard about the race from me and plan to register, use my referral code when asked for a promo code:  EDS83.   Thanks!

Boston Marathon 2014 Race Report

Almost two weeks after the race, I met Meb Keflezighi, the 2014 Boston Marathon Champion and the first American male to win the race since 1983.  It was a brief encounter during which he shook my hand, congratulated me on my run, and signed my race bib. Meb congratulated me as I congratulated him.  Unthinkable.  Sidelined with an injury last year, he had spectated for hours at the Marathon near the finish line and had stepped into a shop for some tea when the explosions occurred.  Since then he had been determined to come back and win the race.  What I admire most about my new hero is that he wrote the names of each of the victims killed on his bib. So simple and so heartfelt.

I got a glimpse into the mind of this elite athlete at Lifetime Fitness in Cary, NC while listening to him for about 20 minutes as he answered questions and recalled his thoughts during the race this year and about last year.  On this promotional tour for Generation UCAN, a sports nutrition company, he was genuine, down-to earth, and humorous.  He had been surprised the pack  let him go early and described his strategy of picking up the pace going into the Newton hills and closing in on the finish. Even as he masterfully executed his race plan, he almost got carried away by the chants of USA, USA from spectators. I was glad to hear that he had not run since Boston, and that he could barely walk the next day.  He is human after all.

My trip to Boston was great; the Marathon was amazing; and no words can explain the feeling that I had when I crossed the finish line.  The Boston Athletic Association, the city of Boston, the towns along the course, the volunteers, and the spectators and participants could not have done better.

The highlight of my race was just behind the finish line.  For a year I had wanted to run that race, take back that race and show the world that the human spirit can overcome adversity.  For hours on Marathon Monday my body had been in motion and the sound of the crowds had helped propel me forward.  I ran as hard as I could down Boylston Street to the finish line, and behind the line everything slowed and softened.  The striving was over. I finally felt a sense of peace and great joy.  We had done it:  Boston, the spectators, the runners, myself included.  The back of the race shirts declare "Boston Runs as One."  We were all one. I was part of something bigger than myself and something historic. This year that was a good feeling.  Behind the line there was a restrained, reverent celebration of resilience partly because we were all exhausted.  A man to my left pulled out his phone and began videotaping himself and shouting with joy at the screen.  It must have been loud there because he was yelling two feet way, and I couldn't make out what he said. I found all things good behind that line.  I heard a roar from the crowd after I passed the finish.  I crossed the line at about the time of the bombings last year.  Maybe the crowd was celebrating that we passed that mark.

Two men perched high in chairs welcomed us to Boston and congratulated us.  I began taking a few pictures, and a volunteer offered to take my picture.  They let us take our time and soak it all in.  The space was larger and less crowded than last year, and we had a mile walk to Boston Common to retrieve gear bags and meet family.

Behind the Finish Line

The BAA handled the logistics of 32,000 participants beautifully.  Dry bag drop off and bus loading went smoothly.  The bus caravan to Hopkinton was uneventful.  During the ride I talked with a mother of three from Canada who had vowed to return to Boston while she watched last year's events unfold on TV. She had trained alone at 4AM in the snow and cold.  It was apparent we were there for the same reason.  When I arrived at Athlete's Village, I could tell we were all in this together.  The runners appeared to follow the new method of getting from the village to the corrals and the start line in an orderly manner.    The portable restroom lines seemed longer than last year.  When I arrived, I got in line right away and waited for 25 minutes.  Then I relaxed sprawling in the sun on a tarp for about 30 minutes.  I noted the security personal on a rooftop and walking among the runners.  This is the new normal.  I later spotted security personnel on a rooftop in the corral area.

My daughter and I ran along the Charles River to loosen up the day before the race.

The second time I was in the portable restroom line, I was in it for at least 30-35 minutes.  My group was called to the start as I stood in line about five people back.  If you set up camp in the village, you are mostly alone in the crowd.  If you stand in a line with a bunch of people with nervous energy, it can be like a social event.  The man in front of me was calm and did not worry about getting to the start on time because he has run 50 marathons.  I was a nervous wreck. The man behind me was calm given his circumstances.  A firefighter from Natick, one of the towns through which the race passes, he grew up watching the race, but never thought he would run it until two weeks before the race.  At the last minute, two spots opened on a team of firemen.  I assumed that the spots were of the firemen who recently lost their lives battling a fire in Boston.  He didn't hesitate to join the team even though he had only run half marathon distance previously.  To train he ran 16 miles two weeks before the race.  He was all heart and determination.  I finally made it out of the village and never stopped moving.  When I arrived at the corral, the runners were moving toward the starting line.  Then we took off.

The spectators were amazing!  It was odd to hear, "Thank you, runners!" shouted by spectators.  Children sought high fives, and I offered more this year as the crowds swelled in the heart of each town.  I got my energy from them.  I did not get emotional thinking about last year's tragedy while I ran, but I came close to tearing up seeing small children cheering and watching the race.  As I passed Team Hoyt the cheering grew louder for the father and son team who have run Boston for 32 years -- with this year being their final year. I cheered for them, too.

Walking to the start.

It was sunny and approaching 60 degrees at my start and topped out around 70 degrees around the time of my finish.  Perfect race conditions would be in the 50's. I started in Wave 3, corral 5.  My coach told me a few days before the race what my time goal should be and the pace that I should run. She told me that I could set a personal record at Boston because my training had gone well.  My strategy was to run an 8:10 pace for the first miles of downhill and then target 8:15.  She told me not to "freak out" if the first mile was slow because of the crowd.  I knew not to do that, but when I saw I was around an 8:30 pace at the one mile mark, I sort of did.  I made up for it in the next several miles.  I felt great and had boundless energy until around mile 16 when my quads began to hurt.  The hills were a blur, and they just kept coming!  I had to tell myself to keep my legs moving and made a mental note that I should learn how to deal with mind games associated with pain. I felt warm and took fluids at every station in the last half of the race.  That had not been my plan, but dousing myself with water a few times felt good.

Raleigh, NC area runners after a group pasta dinner the night before the race.

Coming into Boston in the final miles, I felt strong but slow. I passed double amputees running in the final miles and thought I had no business dwelling on pain.  I wove around people for most of the race having started with bib 22,367 and finishing at 13,560.  I was focused on finishing and more cognizant than last year of making the right onto Hereford and the left onto Boylston.  The crowds in this area were unrivaled.  I missed a personal record by one minute.  It didn't matter.  The race was never about that.  I did meet my goals or running faster than last year and of re-qualifying for next year with a time of 3:43:48.

One of the most emotional parts of my experience was two days before the race while my family and I took a walking tour along the Freedom Trail.  An elderly Bostonian approached me as I lagged behind the tour group.  She told me about her race day last year. She had spectated near the finish line for 30 years, and on that day, she heard God telling her to leave the area.  She left before the bombs exploded.  She told me that through prayer she is at peace with last year now.  I listened and could only nod because I was not yet at peace with it. She brought tears to my eyes and then asked to take a picture of me wearing my celebration jacket from last year.  I found my peace with it shortly thereafter at the finish line.

Boston Marathon Training: Weeks 18 & 19

The Boston Marathon is in four days.  I am nervous, jittery, and carbohydrate deprived.   I spoke with my coach today, and she assures me that I am ready for the race.  The last time we talked about my time goal was in November when she asked me what my goal was.  I simply said that I'd like to do better than the last time.  No more was said until today. When I learned what my goal time is, I couldn't believe it.  My goal had been to join 36,000 other runners on Monday in a show of solidarity. As the race grew closer, I realized that I want to Boston qualify again during the race.  That's a little pressure.  I look forward to seeing what I can do on race day.

Over the past days, my love for the sport of running has grown even more as I participated in a number of running activities. This time has been filled with highs and lows.  I worked at the Raleigh Rock N Roll Marathon and Half Marathon Expo for the Tuna Run 200.  While there I encountered runners of all ages, abilities and experience levels, and I enjoyed learning about their upcoming races.  They inspired me to want to run more races just for the fun of it.  No time goals.  Just go run and have fun.

This was the inaugural Rock N Roll race in Raleigh.  My friend Holly and I spectated to support our numerous friends in the races and to support the running community in general.  We found a great spot near a band, held encouraging posters, and I rang a cow bell continuously for two hours while Holly cheered and clapped.  She turned to me at one point and said her face was going to be stuck in a smile.  I knew exactly what she meant.  I have three blisters on my hands from the bell, but it was worth it.   I then met my friend Rachel with whom I haven't run in way too long to complete my last long run before my race.  We were able to catch up on the latest in each other's lives over the course of the run.  I returned home and learned that two fatalities occurred at the Rock N Roll race.  That sad news cast a pall over the race for me and for all the runners  -- especially for those runners who saw the two men down on the course being attended to by medical personnel.

The following evening I attended a send off for Boston runners held by the nOg Run Club in Raleigh.  I didn't know quite what to expect, and decided at the last minute to join the club for a 3 mile run around downtown Raleigh where I have never run.  It was good to be with a group of people heading to Boston.

On the one year anniversary of the Boston Marathon bombings, I volunteered at the running club at my daughter's school.  I realized while doing a strenuous workout with the children that I was meant to be there with them on that day.  Children will continue to run and more will come to enjoy and maybe even love the sport as I do.  That evening we learned that a cruel, mentally disturbed person placed a backpack containing a rice cooker at the Marathon finish line.

My legs have felt slow and heavy during my last few runs (and I've been sore for days following that running club workout), and I have not been eating as well as I should have.  I was beginning to doubt myself, but Coach Brennan tells me that I should feel sluggish now.  I've decided not to be too hard on myself about eating properly.  At the first of the week, I was supposed to load up on protein and limit carbs, and then at the end of the week, I am supposed to load up on carbs.  The first day I avoided carbs, but forgot to pile on the protein.  By the end of the day I was famished.  My husband walked into the house with hot take out pizza, and I caved.  At least I only had two slices.  I've tried since then and get to indulge in carbs beginning tomorrow morning.  I have one more day in North Carolina before the race, and then we leave for Boston.  Boston Strong!

Last two weeks of training:

Sun.: Day off
Mon.: 7 miles at 9:16 average pace; strides not done
Tues.: Day off
Wed.: 2 miles warm up; 3 X 1 mile at 7:16 average pace; 1.5 miles cool down
Thurs.: Day off
Fri.: 5 miles at 9:48 average pace plus 8 X 100 meter strides
Sat. : Day off

Sun.: 12 miles at 9:10 average pace
Mon.: 3 miles, which felt fast.  Unplanned and not timed.
Tues.:  Day off (scheduled 6 miles)
Wed.: 2 miles warm up; 3 miles at an 8:27 pace; 1 mile cool down
Thurs.: Day off
Fri.: 6 miles at 10:00 pace plus 6 x 100 meter strides planned for the day
Sat.: Day off
Sun.: 2 miles easy jog planned
Mon.: 26.2 miles  -- race day coming up soon!!!

Boston Marathon Training: Week 17; Reflecting on Boston 2013

The past few weeks have reminded me why I am returning to the Boston Marathon.  I had been obsessively lost in my training, a selfish pursuit.  As the race approaches, the media is updating us on the lives of those most affected by the Boston Marathon bombings and the preparations for the upcoming race.  My reflection on last year began when I watched a portion of a video of Boston's Milton Middle School Choir performing the tribute song "I Will Run Again."  My initial reaction was that I didn't want to hear it.  It's too sad.  I learned this will be performed at the pre-race dinner, and I was relieved that I will not be attending it this year.  When I saw a picture of 8-year-old Jane Richard smiling with her new prosthetic leg designed for running and everyday use, I looked away quickly.  I did not want to see it.  It's too sad.  I read a Runner's World article about Demi Clark, a women returning to the race who was approaching the finish line at the time of the bombing.  She has suffered from Post Traumatic Stress Disorder.  While reading that article, it occurred to me that this humanizing of the victims is something that I need.  Although it was sad, this time, I read it.  During each of my runs, I have prayed for the victims who have suffered physically and mentally and for those who know, love and support them.  I have not really known for whom I was praying, but now that I am learning of these individuals' healing, I have some peace.

This time of reflection has been emotional.  I feel excited about the race and have nervous energy while tapering.  At the same time, I am allowing myself to feel sad again and know that more sadness will come at times that I can't predict.  The final miles of a marathon can be not only physically draining, but also emotionally draining.  I once realized I was sobbing at around mile 20 of a race. Something just came over me, and I can't explain why.  I don't want to sob in Boston, but I am packing waterproof mascara because it is inevitable.

The Boston Public Library, the first large free municipal library in the United States, is a National Historic Landmark and a site on my list of tourist attractions should I have the time.  A new exhibit has opened there entitled "Dear Boston:  Messages from the Marathon Memorial."   The exhibit includes some of the items left at the memorial including shoes and personal notes.  Four white crosses in the exhibit represent the four lives lost that day and in the aftermath.  The crosses honor Martin Richard, Lu Lingzi, Krystle Campbell and Sean Collier.  When I read about this exhibit, I thought this is the last thing that I would want to see upon my return.  Perhaps it is where I should start.

This video is for "Run Run Run" written by Michelle Lewis.  Michelle has runners in her family and wrote this song after the Boston Marathon bombings.

Training this past week:
Sun.: 22 miles; 9:23 average pace
Mon.: Day off
Tues.: 2 miles warm up; 5 X 800 meters at 5K race pace with 400 meters easy recovery in between; 1 mile cool down.  I'm pretty sure I was at a 7:20 pace on average, but my Garmin went wacky at the track.
Wed.:  7 miles recovery; 9:47 pace (hilly, sunny and 85+ degrees!!!)
Thurs.: Day off
Fri.: 2 miles warm up; 5 miles at 7:56 average pace; 1 mile cool down
Sat.: 16 miles; 9:13 average pace

Boston Marathon Training: Week 16

My Runner Passport came in the mail this week!

Last Saturday I had an incredible run, stated that in my blog, and then went on to complain about everything else under the sun. In retrospect, I wish I had shared more about my joy following the run.  I was happy and excited, and I'll share the enthusiastic note that I sent to my coach reporting the run:

My long run was great!  I started at around 10:45 and wrapped up around 2PM.  It wasn’t hard.  It was fun!  I haven’t checked my time though.  Those hills aren’t as brutal as they once were.  It was almost 60 degrees at the start and 75 degrees at the finish.  I was upset by the late and warm start, but it couldn’t be helped.  Once I was out there, I thought it was good to have to run in the warmer conditions — just in case it is warm on race day — and, I was starting about when my wave will start on race day.  Good practice!  I also ran into Esther out there, and we chatted a bit.  John is out of town.  The girls had Saturday school, and I had to take one to the doctor before I could get her to school.  Grateful that I could get that run in!

My long run this week was 22 miles.  The stress of trying to fit in the run during a rainy weekend with my husband out of town and days filled with family activities was worse than the run.  The run was fine. It just took a long time, and my daughter missed an activity because of it.  She didn't mind, but because of me she missed something she should have attended.  They say absence makes the heart grow fonder.  My husband's nine day absence (for a conference/vacation) has reminded me about what a huge role he plays in my ability to train.  I remember childhood Saturday mornings enjoying waffles, cartoons and dance classes.  My girls will remember that their Dad made the waffles and that their Mom showed up later, ravenous, and practically inhaled the leftovers.

New pair of shoes and a new box of Gu.

The run was good because going that distance means that my body is ready to tackle 26.2 miles.  It also signals the beginning of the taper, which means that the volume of running that I currently do (and felt I could not maintain) goes down.  However, while that sounds like a relief, at the same time the amount of running decreases, the intensity and density increase or stay about the same.  I learned that from an on-line Boston Athletic Association workshop on race preparation.  Even though it feels good to have the longest run behind me, there is much work to be done so as to not de-train.  The next two weeks will still be very challenging.

Typically on my longest training run, I simulate the marathon as much as possible.  I fuel at the same times I would during the race, wear the same clothes, and carry the same supplies and gear.  It was cold, so I didn't try out the new racer back tank I have for the race.  I was wearing long tights, a long sleeve shirt and jacket.  I did try out my new running shoes.  I've worn them twice now, and they have 33 miles worth of wear.  At different points I thought about where I would be along the Boston course: finishing the downhill of the first several miles, passing a lake on a flat stretch, running through the Newton Hills, cresting Heartbreak Hill, and charging downhill toward the final stretch.  My body felt fine in the last miles, and I picked up the pace.  At mile 20 my glutes started talking to me.  They reminded me that they were back there, and that I have neglected them lately.  I told them that I still have three weeks, and now that I will spend less time running, I will make it a priority to strengthen them before the race.

Last year I did not carry a phone during the race.  I will carry a phone this year, so I am trying out belt options.  I've been training with the small pink one and my large Nathan belt that has holsters for fluids.  I've borrowed three from friends to determine what best meets my needs for race day.  Thanks, Carrie and Holly!

Training for this past week:

Sun.: Day off
Mon.: 7 miles at 10:00 min. pace + 6X100m strides
Tues.: 2 miles warm up; 4X1200M @ 5K race pace (around 7:20 per mile) with 400m jog between each; 1 mile cool down
Wed.: Day off
Thurs.:  10.5 mile hilly run at 9:02 min. pace
Fri.: 5 mile recovery run at 10:00 min. pace
Sat.:  22 miles at 9:23 pace