100 Mile Month

A couple weeks ago, my friend Sean was texting about training this month, and he helpfully pointed out that I was way closer to 100 miles than I had realized.

I've literally never run 100 miles in a month! Even last year during marathon training, my highest mileage was in the 70s. At the end of September, I realized I was pretty behind in my training, and my motivation just came back full force. I was ready to suck it up and put full effort into the last few weeks before BDR.

I hit 100 on Thursday. My last run of October on Friday brought me to 106.

Hitting 100 miles has given me a lot of confidence for BDR. My paces are slower than last year, but my mileage is higher. My legs feel good...in fact, I feel the best I have in a long time.

It felt awesome to see this new trophy on Nike+, and to go back and look at my progress over the last couple months.

From DailyMile. Last November was my highest mileage to date; 79 miles including the marathon!

So, how did I celebrate this milestone? With pizza! It was all I could talk about on Thursday's run with Elizabeth; pizza may be a staple for some runners, but it's kind of a hassle to get gluten free pizza, so we don't have it often. I was definitely craving it, and it was the first thing I texted Matt post-run.

After listening to me daydream of pizza for five miles, Elizabeth checked in to make sure I'd had my reward.

Artichoke hearts, roasted red peppers, and bacon!

I have to say, I'm feeling pretty good about October, and I'm looking forward to another strong month in November! There are 42 days until marathon-day, and that means a few more weeks of strong runs and then...TAPER!

The night I hit 100! Woohoo!

Now that I've done it once, I know I can do it again. It's a really empowering feeling!

What was your highest mileage month?
How do you celebrate big achievements?

ABK

Race the Roof 8k

I cannot get over the drastic change in weather we've been seeing! Something about the chilly air in the morning really sets me up for feeling confident about my race.

Our course for the 8k

Saturday, I ran the Race the Roof 8k. There were a million wonderful things setting this up to be an awesome experience: the race proceeds went to Habitat for Humanity, which is a cause I actually care about; the course took us through the paths and boardwalks of a gorgeous gated community; and my sister came up to run the race with us, to name a few!

This week, volleyball started. I coach the girls team at my school, so I've been doing all kinds of squats, jumps, and lunges with the girls. Needless to say, my quads have been killing me this week. This made me a bit nervous, but K and I had run an easy 2.5 the evening before race-day, so I knew I could run through the pain. Plus, since using my new foam roller and breaking in my new Kayanos, my legs and knees have felt truly awesome.

The race started out nicely except for a couple snags. We didn't have time to do a warm-up lap, so we started out a little stiff. Also, even though I used the bathroom twice before we ran, I had to pee within the first mile, and the feeling didn't go away until mile 3 or so. It was distracting, but I couldn't bring myself to peel off and pop a squat, so I just dealt with it; I do think it messed with my pace early on.

We actually got a shot running together!

 M and I ran the first couple miles together, keeping a nice mid-9 pace. As usual, I kept an eye on a few people running around/near us, and took particular note of Man in Orange Shirt, Man with Dog, and a couple who looked familiar from previous 5ks. S (my sister) had fallen behind us a bit, but at a corner turn at the 2-mile mark, I was able to catch her eye and wave, so I knew she was doing well. There was something exhilarating and satisfying about knowing my sister was running this race with us. There is something really rewarding in that. I know that those of you with siblings will kind of get it; finding something you both love and can really bond over together - something that is good for you - is indescribable.

The course was so beautiful, M took a pic while running!

M took off ahead of me at that point, and I ran the rest of the race pretty much alone. For the most part, it was an easy and beautiful course. We ran through tree-lined golf cart paths and over perfectly springy boardwalks. The foliage and slow sunrise made for a gorgeous ambiance. There was a stretch of road around mile 4 where there weren't many trees, and that was my hardest spot. The wind was intense; I had to cup a hand over my mouth so I could breathe. (I've always had trouble with headwinds; it's one reason I don't love rollercoasters.) It was at this point that a few runners who had been tailing me were able to overtake me, but I just told myself to relax and be true to my pace. I only had about a mile to go.

After this stretch, which only lasted about half a mile, we were back on the community streets with houses blocking the wind, and I was feeling great. I still wasn't experiencing knee pain, and my feet felt like they've never felt before. No fatigue, no tingles, no aches. I came to a second boardwalk with about half a mile to go, and it was here - with a nice change in terrain and the slight bounce of the boards - that I got my second wind. I was able to overtake Man in Orange Shirt with almost no effort.

K, me, and S pre-race

At the last tenth, K was waiting for me with her daughter. She called out, "It's a blind finish; you're almost there!" and that, as usual, got my sprint going. I passed a couple (the same I passed at the Dr. Piper race at the finish) and forced myself to catch up with Man With Dog just as we neared the finish line. He gave a laugh as he saw me coming, and I laughed back as he picked up his pace as well. I nearly cackled when I crossed the finish line, I was so proud of that final performance. We finished neck-and-neck; I wanted to thank him for the extra motivation, but I was too embarrassed.

My finishing time was 48:05 and my goal was 50 minutes or less, so I'm really pleased! I'm happy to see that I've been able to hold a steady, fast pace (for me) for the last few races. This is our last scheduled race before the Half on Nov. 18, so I'm glad it was a good one.

As far as placing goes, I was 87/154 overall, 40/88 women, 8/14 in my age division. Pretty average, but that's not surprising.  If anything, I'm once more showing my consistency.

S came in right behind me, just a dozen seconds later. She had been able to run the whole thing and felt good. It was a successful day for everyone!

This was also a good race because of the festivities afterward. K's daughter R ran in the tot-trot. She was definitely the youngest out there, but no one can resist a tiny toddler running her hardest, and she won the most high-fives and a ribbon, which she is very proud to display in her room. (M and I babysat for her last night, and she wanted to show me where she had hung the ribbon - she's sure to follow in K's footsteps!) There was a delicious breakfast buffet afterward, raffle prizes, and pumpkin painting. We stayed for some of the events and then headed home, happily revisiting moments from the race.

All the runners post-race.

I think it took me too long to warm up for this distance. I still prefer the 10k, but you rarely see an 8k so I'm glad we did it. Now it's back to real training as the Half looms less than a month away. I'm trying not to let my head get cloudy with nerves. No matter what, it will be more successful than my first, and I just have to remember that I'm not competing with anyone but myself. This isn't about friends and their times and their accomplishments; it's about me.

And right now, I'm feeling pretty damn good.

ABK

Lexington Cares 5k

As far as races go, this one was definitely a good one, and not because the cause is important and they provided free breakfast afterward.

I had gone into this race with nervous energy. I ran my last 5k on a broken toe and came in much slower than I wanted. My goal for this distance is usually to break 30 minutes, because that's always a struggle for me. I am not competitive with anyone but myself, and I am truly the epitome of a slow-and-steady runner.

Our 5k route - actually a bit longer than 5k

Today's race course took us over a rolling golf course. The course was beautiful - the morning's fog gave it an almost surreal atmosphere - and while there were some stretches of pavement along the route, the vast majority of the race was over the fairways. I train solely on road, and other than one bridge-run last week, I haven't done much training at all for hills. The last time I ran on a golf course, it was a 2 mile "fun run" during which I had to walk two or three times. So, needless to say, I was anxious.

The day was misty and overcast; humid, but not too hot. I decided to run my stopwatch so I'd be able to easily track my pace without messing with my iPod. My plan was to take the run with a slow-and-steady pace; my goal was to run the entire thing without a walk break. (As K pointed out, I always ditch my "under 30!" goal right before a 5k starts because I'm too scared to stick to it and fail. This is an attitude that has followed me since childhood and has stopped me from taking all kinds of risks. I hope to one day be rid of it.)

K and I pre-race

This course was much better kept than the last one, and despite the grass being wet, there weren't really too many potholes or slippery spots. I found myself passing people with ease, and I took a perverse pleasure in watching people sprint up ahead of me and then stop to walk within 100 yards. (I'm almost certain none of these runners were following the Galloway method.)

Anyway, around the 2-mile mark I had caught up with M, who had slowed down a bit. We finished the race within a minute of each other. Seeing that big, red clock counting up gave me the final burst of energy I needed. As it ticked to 29:20, I chanted to myself 40 seconds 40 seconds 40 seconds.

I crossed the line at 29:38. My adjusted time is 29:32. It's not a PR, but I'm very happy to have gotten in under 30. I felt the terrain challenging my every step, but it was a good and fulfilling kind of challenge to undertake. I hardly felt I was "digging deep" and really pushing myself except for at the halfway point and at the very end, yet my pace was much faster than I keep it during our weekday training runs.

M and I pre-race

K and I did about 6/10 of a mile before the race to warm up, and I think that helped my first mile, because I finished it in 9:01, which is unheard of for me. Mile 2 and 3 were both in the mid-9s.

I placed 39 of 186 women and 117 of 327 overall runners. Not too shabby!

The high point of the day was that K placed 3rd in our age group with a time in the 26s. Amazing!

Overall, it was a good race that forced me to acknowledge how far I've come. I saw a challenge, I faced it, and I overcame it! My next 5k goal is to be in the 28s, but we don't have any upcoming 5ks. Next weekend is our 10k, and my goal for that is to run the entire thing, even if my pace is 10/min or higher. Finishing in 65 minutes would be nice, too. We'll see.

ABK

PS: If you're a baseball fan, M has started a baseball blog I recommend you check out. You can find it here.

Weekly Report: Sept. 24 - Sept. 30

Wow.

Was it really only two months ago that I was trying to set the goal of 10 miles/week? Trying, struggling, and often falling short? And now...get this folks: this month I ran nearly 70 miles. When I go back through Nike+, I see a really beautiful thing. Take a look:

July Stats

Aug Stats

In July and August, I ran consistently, but my miles were much lower. When I went back to work in August, K and I began our early-morning runs, and that really helped to keep me on track. Her return from maternity leave has been, I think, the biggest influence in this progress. Who knows how long I'd have kept running 2-milers otherwise?

Sept Stats

But this week was by far the best. I know that by the time we're Half-ready, we'll be running about 35 miles a week, and now I'm truly seeing how this is plausible. As K pointed out, our long runs have begun to make her truly feel like a long-distance runner, and I agree. I can kind of see how people tackle full marathons, now. Seeing your miles go up is truly addicting and totally rewarding.

My week was so successful that DailyMile called it "epic"! Now that's saying something.

As for today's run, we finally did some bridgework. We ran a new route that made both of us happy - even ecstatic. You see, this route includes the bridge we've been talking about running. One of the benefits of the bridge, beyond the obvious, is that conquering it as part of a 4-miler (in under 40 minutes!) has completely boosted my confidence yet again. Coming off last week's disappointing runs, I couldn't be happier to have challenged myself and come out so strong!

I continue to be grateful and amazed at what my body can accomplish. And now, facing a 5k on the grass on Saturday, I know I'll be fine. I may be slower because of the terrain, and I may even have to walk some, but I know it will help boost me toward my goal regarding the Half. I am just excited to keep pushing through these challenges!

And now...onto the actual report:

Feels good!

ABK

PS: On another epic note, my sister, running her second 5k ever, came in just over 28 minutes. So exciting!!

Weekly Report: August 20 - August 26

This was a really strong week. I've never successfully run 15 miles in a week before, so I'm really happy to have hit this milestone. At the same time, I don't want to push the mileage too quickly, because that could lead to burnout or muscle fatigue.

Half these runs were in the morning before work, two were at the gym, and one was an evening run with K. Overall we're right on track, and we'll be running 3 or 3.25 milers this week. We've also noticed our times decreasing .We're not adding speed workouts to our routine yet, but I think the consistency alone is helping to shave seconds off our times.

Isaac ending up hardly hitting us, so we won't really lose a day of training this week, even though I lost a day of school. Hooray!

ABK

Weekly Report: July 16-22

I am going to start posting my weekly reports from Daily Mile. My goal over the last three weeks was 9 miles/week, and I was short by one mile this week. My goal for the next three weeks is 10/week.

The good news was that last night was a Good run. I went with M around 10:30pm. It was outdoors, cool, low humidity, and quiet. I love super-late runs because there's no traffic passing by; it's just you and the great outdoors.

ABK

Lovers Key Turtle Trot 5k

May's 5k was a little different than the last two I've done. Not only did I not really "train up" for it, but I knew going in I'd enjoy it for another reason. The Turtle Trot takes a route through a beautiful state park, over leaf-shaded trails, and ends at the beach. I decided not to aim for a PR. The purpose of this race was to remind myself that races are fun. It also helped remove the mental block inflicted by the past couple weeks' worth of setbacks.

Case in point: I almost purposely overslept for this one, because of my self-doubt.

M and I met K at 7:30 for packet pickup. She has about 7 1/2 weeks left on her pregnancy, and is seriously a superhero. I had to laugh at all the incredulous looks and questions she received. "Did you run today?!" Why yes, yes she did. My running buddy is unstoppable!

Anyway, I've never run a trail race before, and the last time I ran a trail was while camping two years ago. This was the main reason I decided not to stress about my time. The race started in a parking lot, went over some soft sand, and then into a shaded area where the trails are mostly packed sand, some shell, and some dirt/grass. I did turn my ankle a few times on some soft shoulders (nothing serious), and the biggest problem was that slower runners were difficult to get around because of the narrow and tree-lined trail.

Can I just mention that I think races should email, along with your signup receipt, some basic race etiquette reminders? Like: If you're running intervals, plan to walk, have a slower pace, or are pushing a stroller, start in the back of the group. Also, if you're running in pairs or keep a slower pace, be considerate to those trying to pass you - move over. I never start right at the line because my pace is barely under 10:00! I know people will overtake me, and I don't want to be a nuisance. This is common courtesy.

The race included a few small bridges (did I mention this state park is a beach park?), which I actually killed! I don't have a lot of hills to practice on, but for some reason I always seem to be able to pick up my pace on short bridges, and that's where I do a lot of my passing. The humidity took a bit of a toll and left me wishing I'd worn a Breathe Right strip. M, K, and I all ran separately, but I caught up with M at the end and we finished the last 1.5k together. The day was very sunny and warm, and the last half mile wasn't shaded, so that was brutal. Longest last km of a race EVER. But we ended on the beach and didn't do too badly.

K, me, and M at the end! Nice beach view!

My final stats were consistent with how I usually do. I seem to always fall just inside the first half of finishers for all categories. (Although here I just missed that by 5 people in the "overall" section.)

Time: 30:35 (Very pleased with this. I wasn't aiming for a specific goal, and the run was so beautiful, I was in no rush. This is consistent with my daily running pace.)

Ranking: 74/200 women, 198/386 overall, 13/28 in my age group.

Pace: 9:51

Now to look up some IT band stretches, because although my feet and legs mostly feel great, my right knee is giving me trouble as usual. I'm so glad for this race...and only a week and a half left of the school year! Summer brings a new goal: learn to become a morning runner. Florida heat in the evenings - even when totally dark out - is killing me!

ABK

Same Route, Different Day

As a follow-up to yesterday's post about Monday's disaster of a run, I needed to quickly mention today's awesome turn-around.

I had some self-doubt, thinking about Monday's run. But I knew that if I didn't tackle the same archer's bow route that killed me then, I'd never have faith in myself to do it again. So, strapping on the ol' Nike Pegasuses (Pegasi?), I drove out to a better starting point (having mapped it this time...see, I learn from my mistakes!) and started the run at an easy pace.

I did the straight part of the run first this time, and took the curved part of the loop back. By the time I got to the turn, my right knee was aching a bit but I knew I was on track. I enjoyed the beauty of the run again, this time knowing I could complete it.

I had programmed my Nike+ for 3.5 miles, but it never told me when I hit the goal. So I actually ran 3.6. And I stayed below a 10:00 pace the entire time! (9:30/9:39/9:42 splits.)

I iced, used the rolling pin, and stretched. Tomorrow is my appointment to see what kind of shoes I should look for next, but with the success of today, I'm a little reluctant to even entertain the thought of giving up my Nikes.

I'm proud of myself for looking my doubt in the face and squashing it flat. Today was definitely a Good run day.

ABK

African Aid 5k

Today, M and I ran the African Aid 5k, the proceeds of which go to provide support for children orphaned due to the AIDS epidemic in southern Africa. Last night we were getting weather reports that it would rain all day today, so upon waking at 5:45 this morning, I double-checked to make sure the race hadn't been canceled.

While it was gloomy, the rain held off. Good thing, too, because it provided truly my favorite running weather: cool and overcast.

This week left me completely exhausted. I took a nap (accidentally) from 5-8:30 last night, and then went to bed at 11. I guess I needed it, and I'm glad I made sure to catch a few Z's, because I was worried about my time for this 5k. My training this week was weaker than usual, partially because I had a low mileage week last week due to illness, and partially because of school-related things. Nevertheless, I went to the race this morning and kicked some butt.

As usual, my strongest leg of the run was the first half. At the turning point, I began to fall behind. I had expressly told M that he could feel free to leave me in the dust, and around mile 2 he did just that. I was only about 20 yards behind him the rest of the way, but I had to dig deep to make that last 1.1 strong. It helped that a kid kept running near me and didn't seem to understand personal space, so I reached deep inside to that reserve of energy I keep specifically for outpacing tails. All I could focus on was, "Don't let this annoying kid beat you." That, and, "Just five more minutes. You can survive anything for just five minutes. Finish up this torture and take a nap!"

This race had a 3-mile marker, so when I knew I was nearly there - even though the big clock wasn't yet in sight - I began my sprint. As I finally turned a corner to the finish, I saw the clock counting down the last few seconds of 28 minutes. I raced to the end, coming in at 29:04:47 (chip time), with an unadjusted time of 29:08:17. That means I killed my last 5k time by 27 seconds!

I placed 54 of 100 women and 146 of 219 runners. On top of that, I had literally zero pain in my knees and legs. I mean, I had the usual post-race soreness, but nothing caused by an injury. So basically, this was a pretty good day. M came in at 28:47, so he didn't even have time to take a photo of my finish. We did get one of us after, though:

M and I after sweating it out.

 I think running with M did help me stay at a good, fast pace and feeling strong. I usually cruise at a comfortable pace around 10:00, and his presence pushed us to the low nines for the first half of the race. I knew this time around that a pace of 6:00/km was in the 9:00/mile range and would get me across the finish line under 30:00, so I was less annoyed by the Nike+ this time around than when I ran the Fast & Furriest last month.

Now it's time to relax and enjoy the last six weeks of school while adding mileage. I'm debating running the 10k next month that I posted about before, because it's the day after my last day of work, and I know that week is going to take a lot out of me. I'd be running it alone, and likely on low fuel. But I leave for Israel in early June and want to run a race before I leave, so I haven't completely backed out yet. For now the plan is to gradually increase my mileage until I'm running 4 or 4.5 miles at a time.

And on a final note, we just got M a new pair of running shoes and I am insanely jealous. I'm planning to go try out some new shoes later today, just for fun. Shopping for running things is one of my biggest motivators!

ABK

My First Solo Race - The Fast & the Furriest 5K

Yesterday I ran the Fast and the Furriest 5k for the Gulf Coast Humane Society. The race was open to runners, walkers, and pets. I was nervous about this particular race for multiple reasons. For one thing, what if I tripped over a leash and caused some kind of crazy domino-effect of toppling animals and people? For another, and more realistically, what if my drive and motivation ebbed and left me limping to the finish line?

You see, while this was only a 5k and I am completely capable of running 3.1 miles without stopping, this was my first solo race. K is, at this point, 6+ months pregnant, and earlier in the week when we ran together she needed to take a walk break after our first lap. I decided to sign up knowing I'd have to run it alone, and immediately began to feel that wary, niggling sensation that accompanies an undertaking I'm unfamiliar with. M would be at the finish line to greet me, but how would I motivate myself? Who would say, "Just one mile to go!" and urge me on? Who would keep me on-pace?

Running alone can be rewarding for its own reasons, although I usually prefer to run with K. Racing alone, however, was a new and daunting experience.

The crowd gathering for the start line.

I sought advice from some more seasoned runners who told me to keep my sights on someone ahead of me and stick with them. A kind of unknowing surrogate buddy. I found this both enlightening and kind of creepy. I was going to secretly partner myself with a stranger.

To further prepare myself, I updated and reorganized my playlist so I'd have all my favorite running songs to listen to.

The morning of the race dawned perfect and bright. I wore K's and my usual race outfit to give myself a mental boost. I bumped into a couple of students of mine and an old colleague. The race was relatively small (compared to the others I've run, including the Komen 5k), so I was up near the starting line. The dogs were well-controlled (if not a little noisy) and the route was familiar (the same as the Komen 5k, putting me at quite the advantage).

Soon my fears were alleviated. By the first quarter mile I'd found a tall blond with a unique stride (she bounced on her tiptoes rather than using her heel to push off) to run behind, and kept with her for the first 1.5 miles or so. Then, however, she began to slacken her pace and I found myself in a clump of five people. I pushed through and ahead, and then kept pace with a woman and her pitbull. During this leg of the race, I found I was annoyed that I had programmed my Nike+ for a 5k because it kept giving me my pace in kilometers. Ah well, little problems, I figured. I'll just keep doing what I'm doing.

I loved watching the dogs running by. A huge great dane overtook me, his owner sprinting to keep up. Eventually my pitbull-buddy proved to be a little swift for my pace, so I found another oblivious partner to stare at. Eventually, though, I overtook her, too.

Almost there!

As I rounded the corner to the end of the race, I saw the giant countdown clock and was surprised to see 29:00 on the board. I hadn't been able to monitor my pace as I'm used to, in miles, so I was completely unprepared for that. Given a second wind by the simple idea of beating 30:00, I sprinted to the end, finishing in 29:31 and placing 7 of 17 in my age group.

My first solo race experience was nerve-wracking because races give me butterflies anyway. This was the best I could have asked for in getting used to racing alone: the distance was right, the number of participants was perfect - enough to blend in with but not enough to get lost among, I had run the exact same route just three weeks before, and there were plenty of animals to distract me.

Made it!

I finished the race feeling strong, accomplished, and proud. This was a huge milestone in my running career and showed me that I truly am a runner in my own right. I took the initiative to run a race alone. And I plan to do it again.

Another great thing about this race was that M recorded my finishing sprint. This is the first time I've seen live-action footage of myself in motion, so I was able to see how my strides have changed and improved, and I also saw where improvements can be made. I lean forward too much when sprinting, but otherwise my form doesn't look too terrible!

Upcoming races:

• African Aid 5k on April 21 (raising money for World Vision to benefit children affected by AIDS in Africa)
• Race for Grace 10k on May 26 (raising money to support Teen Challenge Women's Home for women recovering from drug and alcohol addiction)

I haven't run a 10k before so I'm a little nervous about this one, but I figure if I keep doing what I'm doing and start adding some mileage to my weekly runs, I'll be able to run six miles without too much fear!

ABK

My Stats and Patterns

Runners (and most athletes, I think) become a little obsessive over their stats. How can I beat my best? How can I stay on track to meet my next goal? Luckily, there are tons of ways through the internet to do this.

I keep track of my mileage on Nike+ and on DailyMile, but I've been using Nike+ longer. Obviously, because of that, it has my total mileage while DailyMile only has my most recent runs (within the last year or so). I use the DailyMile widget on my sidebar, but only because Nike+ doesn't have a widget compatible with blogger.

I like both these sites for keeping track of my running, but I like Nike+ a little more. The reason behind this is that you can input your info into DailyMile, and you can cheat it a little bit. I like that Nike+ takes the info directly from the chip, and therefore can't be faked.

I also like the levels it uses to show you your progress. Everyone starts at yellow (0-30mi) and then moves through orange (31-154mi), green (155-620mi), blue, purple, and then black. Nike+ allows you to set up challenges, goals, and a training schedule; because it connects through your iPod, the trainer can actually talk to you during your run.

DailyMile is a nice, easy way to keep my facebook, twitter, and other runners who use the website updated on my progress, but Nike+ is a better tool for my own personal use.

My Stats

Total mileage according to Nike+: 237.46
Total mileage according to DailyMile: 192.18

Fastest mile: 8:20
Fastest 5k: 28:09
Farthest run: 13.1 miles

I run the most often in the summer. My biggest problem month seems to be October. Obviously, the plan is to change that this year!


ABK