Monday, April 16, 2012

Mish Mash.


Sorry for the radio silence over here.  I have actually been running these past 2 weeks.  In fact, on April 7, J and I ran another 5K and I'm pretty sure I PR'ed.  I've been waiting to post about it because I was hoping that the official results and photos would be posted by now, but no such luck.  So anyway, here's a quick rundown...


We ran the Fallen Heroes 5K in honor of Fargo, a K9 officer who was shot and killed in Columbia last fall.  His human officer/partner, Warren, is a Crossfitter with us, so the gym organized a team in Fargo's honor.  It was a super small race, and it's put on by the ROTC program at Carolina, so it was a pretty fun.  It was cool to see firefighters, soldiers, and policemen/women out there running in full gear.


{Team bandanas - Warren and Fargo}

Like I said, I'm pretty sure I PR'ed by a few seconds.  The time on my Garmin was 25:24, which would be a 15 second PR, but I'm curious to see that the official results say.

My runs this week were 5 miles and 7 miles.  I wanted to get in another 2-3 miles but my legs have been hurting AGAIN.  I'm afraid I can feel the shin splints starting again, and it's seriously bumming me out.  I also banged up both of my knees this week... two different doors, same day.  So I have some lumps and bruises I'm contending with, and an extra rest day was necessary.  Lame.  But nevertheless on Wednesday I managed 5 miles at about a 9:30 pace and today I did 7 (including a very slow and creaky mile warm up).  I ran it as a tempo run - my first and last miles were avg 9:15 pace and the middle 4 averaged 8:48.

My leg has been hurting a little bit since I got home, so I'm icing it as much as I can without giving myself frostbite.  And my friend at work gave me the info for her "healer" (aka massage therapist) so I'm making an appointment to be healed later this week.  

PS - It's BOSTON today!  Good luck running friends!  Please be safe.



Thursday, April 5, 2012

Race Report: Cooper River Bridge Run 10K

J and I got into Charleston around 6:45 on Friday night, and our awesome hosts greeted us with a Sam Adams and some delicious white wine, so the weekend got off to a pretty darn good start.  They live within walking distance of the "downtown" area of West Ashley, so we were able to walk to dinner.  We ate at Triangle, which was really fun - it was a beautiful night and we got a prime table inside but right next to a huge open window.  At dinner we strategized about the car situation (it's a point-to-point course finishing in downtown Charleston, so parking is an issue) and decided to drop one car off downtown after dinner.  By the time we got back it was close to 10:30 and definitely time for bed.

We got up at 5:30, were out the door by 6, and made it over to Mt. P and got parked with basically no hassle.  At this point, I was super impressed with the race peeps - packet pick up was painless (according to the friend who picked them up for us... thanks Jackie!), traffic was under control over to the start, and we got a parking spot within like a quarter of a mile of the start.

Things started to go downhill when we were on the way to our respective corrals and decide to stop for the porta potties.  I realize that with 43,000 registered runners, taking a bathroom break is not going to be a super quick endeavor.  But seriously... the lines were SO long and SO disorganized.  People were starting random lines, and there is one dude in Kentucky hat who is lucky that he didn't get punched.  The source of the problem was that the porta potty company dropped them off without making sure they were all open - at least 3 or 4 in our little cluster were still zip tied shut.  Not cool.  So anyway - it took us about 45 minutes to use the bathroom.  By that time, it was 5ish minutes from the start, so we hustled to our corrals thinking we were about to be racing. 


{Mt. P to King Street - let's GO!}

WRONG.  WRONG. WRONG.

The race was scheduled to start at 8am.  The elites didn't actually start until 8:57.  Our wave crossed the start at 9:14.  The delay still hasn't been fully explained, but it seems to have been an issue with loading people onto the buses in downtown.  Apparently, at 7am, when the bridge was supposed to close, there were still hundreds, maybe thousands, of runners in line waiting to board buses downtown.  

So ok fine.  I get that they're not going to start the race when thousands of registered participants haven't made it to the start.  What left a bad taste in my mouth is that none of this was explained to those of us who were waiting in Mt. P.  In fact, it was exactly the opposite - the announcer kept telling us the race would start in 2 minutes, then 1 minute.... then 10 minutes later, we'd still be standing there with no explanation.  This went on FOR AN HOUR.  She also kept telling us to stay hydrated, but there was no water in the corrals.  Plus, by the time the race started I was starving.  I ate a banana and a Clif Bar at 6:00.  I thought we'd be done with the race by 9am, not still waiting to start.  On top of all of that, the temperature difference between 7am and 9am was close to 10 degrees - it was at least 75 and climbing by the time the race started.  And it gets even better... right before the REAL final countdown to race start, I swear I heard the announcer say that "they" (i.e. the race officials) had been very patient with "you people" (i.e. those of us waiting in the corrals).  WTH?! 

Once we actually got started, the race was pretty fun.  I've never run one that big, and it was cool to be in the company of so many people who love running too.  It did, however, make for some very slow first miles.  There were just SO many people, many of them who had clearly lied about their expected finish time in order to be seeded in a higher corral.  But we fought the crazy headwind and made it up the bridge without stopping, and once we got over the hump, I was pretty ready to pick it up.  J and I were running together, and he's never done more than 3 miles at a time, so I was curious how he was going to do.  He hung in there pretty good until about mile 4.5.  From there until the finish, he literally asked me how much farther every 15 seconds.  It was like a little kid in the back seat asking "Are we there yet? Are we there yet?"  

{I call this "Pit Stains are Sexy." Pic by Island Photo.}

I think this picture pretty much sums it up - I'm all "Hey!  This is fun! Take my picture!" and poor J (behind me) is all "Hold up, my lungs seem to have stopped functioning."  He really did a good job though, and we finished in 55:04 and 55:05.  When I told my mom that I had officially beaten J, she reminded me that not everything is a competition.  I reminded her that this was a race, so it was indeed a competition, and then I'm sure she rolled her eyes at the phone.  

{Our splits - a few seconds off chip time}

So anyway - I don't think that we'll be doing this race again any time soon, but it was fun, once it got started.  And to be fair, I don't think a delay like that has ever happened before, but it's really just too big of a race for the venue/course.  In my opinion, they need to cap the field at about 35,000, and I think it would be much more enjoyable for everyone, including the race officials.  For me, I think I'd rather do a smaller race and really try to bust out a PR, because I know I can definitely do better than my time on Saturday.  I love the 10K distance though, and I'm excited to do another one sometime soon.

Monday, April 2, 2012

2012 Cooper River Bridge Run: The Short Version.

The short version is that I finished, and I ran the whole way up the bridge.  I really didn't commit to a certain goal for this one, but I knew I wouldn't be happy unless I finished in under an hour.  My official time was 55:04, so that's great!


However, I have a LOT to say about this race, and in particular, the HOUR start delay... so definitely expect a longer race recap later this week.


In the meantime, I will be getting after my calves/shins with The Stick.  Holy cow do I love/hate that thing!

Wednesday, March 28, 2012

Hilllll No.

So this half marathon that I'm running is in the mountains.  That means hills.  And for a mountain race, I don't think it's really THAT bad, but I'll let you decide for yourself.  



So, two major hills and two smaller ones.  Columbia is NOT flat, which people don't expect, so I feel like I can handle some rollers.  I am not sure I can handle mountains.

That's why I decided to do some hill repeats today.  Guess what?  They were hard, and I did not enjoy them while I was doing them.  Right now, I'm thinking they were kind of fun, and I want to go run some more.  That's usually how it works.  

Anyway, we have a few "steep" hills around here.  I use quotes because you should remember that I am a Florida girl, so my definition of steep is probably a bit questionable.  

This is the hill:

{I told you.  Questionable.}

Need more proof?

Here is the elevation profile from my trusty Garmin...



{I SWEAR THIS IS NOT A CHILD'S DRAWING OF SOME HILLS.}


I did 5 repeats since it was my first time trying something like this, and I've read that hill work can be aggravating for shin splints/stress fractures.  I ran up as fast as I could the first time, and then just tried to hold that time or better.  I jogged/walked down, and then went right back up.  My rest intervals weren't exactly even, but I think I did a pretty good job overall.  

My splits...


Y'all... my hill isn't even a tenth of a mile.  

I am going to dieeeee.

Monday, March 26, 2012

High Five.

Only two runs happened this week, which is super lame of me, but sometimes life happens, right?  I really need to work on becoming a morning runner.  I get out of work at 5, generally, so I always feel like I have plenty of time to go workout, but then after work commitments tend to pop up and I feel like I can't say no, so then the gym doesn't happen.  Lame.


Anyway, on Tuesday, I decided to brave the outdoors (it's allergy season so outside is not my friend right now) and go running down at the river.  It was windy down there which was nice because it kept everything from being covered in pollen.  Also, there is wisteria blooming everywhere so it smelled delicious too.  However, that was about the only nice thing about the run.  It was seriously painful... my calves were SO tight and achy.  Probably because I wore some pretty ridiculous heels to work that day.  Not smart.  


{See.  Pretty!}

Anyway, the plan was 1 warm up mile, 2 miles at short tempo, which should be around 8:40, and 1 cool down.  That did NOT happen.  I started with a warm up mile, but when I tried to pick it up, it just wasn't happening.  I settled for MGP and did the 2 middle miles at 9:01 and 9:03, then cooled down and called it a day.  

Moving on.  Today I did 5 miles, also at MGP, my longest run since the stress fracture.  I somehow hit the lap button at some random interval, so my splits are all funky, but I averaged 8:58, so that was actually much better than expected.  J and I have had a bit of a boozy weekend, and sadly, I am way too old for that shizz.  Drinking multiple beers on consecutive days really wears me out.  So lame.

Friday's booziness:

{I know it's hard to tell, but that's Zac Brown. Eeek!}

Anyway, hopefully there will be more sweating this week.  We're headed to Charleston on Friday for the Cooper River Bridge Run.  I am so, so pumped.  I've never run a race this big before (43,000 people!), and I can't wait.  I've also never run a 10k, so it will be an automatic PR.

Hope y'all had a good weekend.  Happy Monday!

Sunday, March 18, 2012

Race Report: Get To The Green 5K

On Saturday J and I ran the Get To The Green 5K, which is part of Columbia's huge St. Pat's festival.  The race started at 8am, so J and I got up around 6:45 to eat some breakfast and head down to the start.  I was a little worried about traffic, but we found a spot pretty easily and jogged down to the start with about 15 minutes to spare.  Actually, they didn't start the race til about 8:05, so we really had plenty of time.  

{Ready to Race}

Of course everyone was decked out in green, and there were some pretty funny costumes... one girl was dressed as a pot of gold, and I really have no idea how she managed to run with a giant black box around her waist, but whatevs.  I wore my neon green Zensah calf sleeves, which, although festive, ended up making me super hot.  It was about 60 degrees at the start, and I was glad I had them when we were standing around (I was just in shorts and a tank), but after about a mile I just wanted to rip them off.  Lesson learned.

{I put shoes on eventually.}

Anyway, I had originally planned to run this race just because - it wasn't really a goal race because I've only been running again for a few weeks.  As such, I didn't try to get up to the front and ended up being pretty far back in the pack at the start.  But after the first (crazy, horribly crowded) 500 yards or so, I was like, "Let's do this" and I started to pick it up.  My first mile was spent dodging walkers, strollers, and small children, but by then I was feeling good, so I decided just to go for it.  My last mile was 7:41, which is seriously fast for me. It also seriously made me want to puke, but I finished in 25:39, a PR by over 2 minutes.

I was annoyed yesterday because the results on the race website were only listing the gun time, which would still give me a PR by 90 seconds, but then what is the point of having a chip?  The race organizers finally sent out an email this afternoon with a different link to the "official" official results, which gave me my chip time of 25:39.


And the best part of all of this... my legs don't hurt!  Woo hoo!

Wednesday, March 14, 2012

Strategery.

So I am signed up to run the New River Half Marathon on May 5, which I am very excited about.  However, it was a little bit of a rash decision... I was feeling sorry for myself for not getting to run Columbia and maybe I had some wine and suddenly I was signed up.


The past few weeks I've just been trying to stick to the rules and get my legs used to running again.  I haven't done more than 3 miles at a time, but now the half is just 7 weeks from Saturday, so it's time to step it up a bit.  I decided that with such a short time to train, a taper doesn't really make sense - if I do that, I won't have time to get my mileage up unless I go way over +10% per week.  Right now my longest run is 11 miles and that is only because I'm breaking my rule about incorporating cut-back weeks.


This is the plan I came up with - feel free to chime in and tell me I'm crazy/stupid/awesome... whatever.  Seriously, though, what do y'all think about including speed workouts?  I've only got like 3 or 4 on the schedule, and I'm not sure if it's worth it.  There are some pretty serious hills on the HM route, so maybe I should substitute speed for more hill work?


March 2012

Sun

Mon

Tue

Wed

Thu

Fri

Sat








1

2

3













4

5

6

7

8

9

10













11
3 mi @ HMGP

12
Spin

13
Off

14
KBs

15
Off

16
2 mi Easy

17
St. Pat’s 5K













18
Stretching

19
Spin

20
2 mi @ ST + KBs

21
Off

22
2 mi Hills

23
Off

24
5 mi Easy













25
Slow/
Stretching

26
Spin

27
Pilates/XT


28
Off

29
2.5 @ HMGP

30
Off

31
Bridge Run 10K
















April 2012

Sun

Mon

Tue

Wed

Thu

Fri

Sat
1
Stretching

2
Spin

3
Off


4
4 x 800

5
XT

6
Off

7
1 Easy,
2 MT,
1 Easy,
2 MT,
1 Easy













8
Slow/
Stretching

9
Spin

10
2 mi Hills


11
Off

12
4 x 800


13
Off

14
2 Easy, 5 Progression, 2 Easy













15
Slow/ Stretching


16
Spin

17
2 mi Hills

18
XT

19
2 mi Easy + KBs

20
Off

21
2 Easy, 6 LT, 2 Easy













22
Slow/ Stretching

23
3 x 1600

24
Off


25
XT

26
3 mi Easy

27
Off

28
1 Easy, 9 LT, 1 Easy













29
Slow/
Stretching

30
Spin


1
Off

2
3 mi VERY EASY


3
Stretching

4
Off

5
New River HM