I had the pleasure of being a part of the shake-out run with Meb Keflezighi this past weekend as part of the Suja Rock n Roll San Diego Marathon & Half Marathon weekend. I had seen the shake-out run advertised, and since my birthday is coming up, I decided to give myself an early birthday gift & so I signed myself and my friend and running buddy, Pete up to Run with Meb.
This event took place on Saturday, May 31 at the San Diego Hall of Champions and would include the following: (from the RnR SD website)
Guest appearances from other participating Elite Athletes
I told Pete that we were going to do this and he was a “little” concerned about it being a super fast shake-out run, but I assured him it would be for all levels, they weren’t going to just limit the event to super fast runners – LOL.
Saturday morning, we started out with a semi-light breakfast in the morning, well, light for me, just an egg sandwich and some potatoes, around 7a. The event started at 9:30a and I knew I’d be starving if I waited until after the run to eat so I needed something.
After breakfast we headed over to the Hall of Champions and arrived around 9a. There was already a line to get the limited edition Run with Meb bibs, so we lined up too. All in all, I believe there were about 150 or so people there.
We got measured for our CEP Progressive+ Run Socks, there are both mens & womens sizing and then there are 3 sizes and multiple colors. I normally wear ProCompression when I wear compression socks during runs, but I do have a different pair of CEP compression socks too. I found them super compressive so I typically only wear them when I’m in recovery. Meb wore these when he raced and won the Boston Marathon so we got the same style in white. This was an awesome gift since they retail for $60.
I tried these new Progressive+ Run Socks out and they are amazing, padded sole and don’t feel nearly as tight as the other style I have. I especially like the padding on the sole. I still love ProCompression and they are my go-to socks, but these have been nice since the bottoms of my feet have really been bothering me.
After that, we headed over to some tables that they had set up and Alan Culpepper, the director of the San Diego Rock n Roll Marathon & Half Marathon, but also a super accomplished runner, himself, came up to introduce Meb and a few other elites that were there. He ran in the 2000 & 2004 Olympics, the later with Meb, when he won the Silver medal.
They introduced the other elite runners, including Alan Webb, who holds the American record in the mile, 3:46:91!! That’s 3 minutes 46.91 seconds!! For one mile! Also introduced were Jeffrey Eggleston, who placed 8th at the 2014 Boston Marathon. Tyler McCandless, a Newton Running Elite (I love Newton Running Shoes!!), and Andy Wacker, all three of them have run a 1:03 half marathon and train in Boulder, CO.
And then came the main event! Meb coming up and talking to us for a few minutes. Check out my video of Meb talking with us on YouTube.
After this, we all headed out for the run. By this time it was close to 10am and the sun was out, so we grabbed some water and headed out.
I tried to start out kind of slow, we were going to be racing the next day after all and I had a big goal in mind, so I didn’t want to overdo it. I forgot to start my Garmin, so I only ended up tracking 2.84 miles but those were at a 8:54 pace. I was towards the front of the group, and actually was running with/near Tyler McCandless for a while, he was talking to another runner. It was a fun run, and great talking to lot of other people, I even met 2 ladies who live in the Phoenix area and are training for the San Francisco Marathon too (I’m just doing the first half).
I high-fived Meb post run, he finished a few minutes ahead of me and then post run, I had to do some downward facing dog, my calves were so stiff, I was a little concerned but we only ran 3ish miles and it normally takes me a bit to get loosened up.
I was waiting for Pete to come in before heading in for a light brunch. I knew he would be a little bit behind me, but I saw Meb run back to go find the slower runners.
I saw Daniel, who introduced himself to me earlier, he recognized me from my instagram account, how exciting! Lol! It’s the little things, right? He was with his sister and he was going to be running the marathon on Sunday, his second. He had done NYC last year as well as his first.
Soon after this Pete came in and was a bit hot, so we headed in to get some food. They had a nice little buffet with yogurt, granola and 3 types of breakfast burritos. It wasn’t anything super special but it was decent. By the time we had gotten inside most of the tables were taken and they were just about to start with some Q&A with the other elite runners.
Meb ran in with the last of the runners and then got ready to start signing. They lined everyone up by the number on your bib so obviously being numbers 96/97 we had a bit of a wait, especially since they were grouping everyone in groups of 20. Eventually it got to the point where they had to speed things up, the first 20 or so people got a lot more time to chat with Meb and have more things signed than we did. I ended up having my bib signed and then got a photo with him. It was kind of rushed so I don’t think it’s the best photo, but you can tell I was excited. One with just me & Meb & then the other with Pete added in.
After this, there was still a long line of people behind us so we ended up heading out. All in all it was a good event. The only thing I think that would have been better would have been if Meb could have done a little Q&A with us as well, but there were a lot of people and only one of him :).
Have you ever done an organized shake-out run before a race?
This was an interesting week. And it didn’t go quite as I had hoped. I was having a lot of pain in the bottom of my feet, which is semi-new. I had plantar fasciitis in early 2013, I ran on it for probably 8 weeks (including racing 3 half marathons), which is so not recommended but what can I say, I’m a crazy runner, and I had already signed up and paid for those races.
Anyways, this time around, I was going to deal with any issues right away so I emailed my coach, who is also my Physical Therapist, and I went in for a quick visit just to see what was going on. I have a stand-up desk at work, YAY! So I alternate between sitting on my ball chair & standing, however lately I’ve been standing a bit more and without the proper shoes so now, I’m alternating a bit more, wearing better work shoes & standing on my old yoga mat, all of which seems to be helping. Oh, and stretching my calves & shins more too.
Monday – Easy Run – Actual: 3.05 miles 30:30, 10:01 pace
Tuesday – Strength Training – Actual: 30 minutes of using the Nautilis equipment at the work gym with some core work too
Wednesday – This was a day that we changed quite a bit, originally it was supposed to be hill repeats, but then we (my coach & I) were going to do a Tempo Run, but when my feet were bothering me, we changed it to 60 min on the bike – Actual: 60 minutes, 21.1 miles PT visit in the evening
Thursday – 45 min run – Actual: My legs weren’t feeling it and I actually stopped to stretch a bit which didn’t help so I cut my run short – 3.7 miles, 34:59, 9:27 pace
Friday – 45 min Hill Repeats – Actual: I did the hill repeats on the treadmill as I was a bit lazy about getting out of bed this morning since I didn’t sleep half the night (this is what happens when you eat too much sugar – oops).
2.23 miles 26:08, 11:43 pace, 6×90 sec varying incline from 2 – 6 with speed increase from 6 – 8mph – I tried 8mph at an incline of 8 and almost fell off the treadmill so I scaled it back a bit.
Saturday – 1hr 30 min Long Run (try to stay around 9/9:30 min miles) – Actual: Again this run didn’t go as planned, I was properly hydrated at the beginning of the run, however I quickly became dehydrated and was even getting a bit lightheaded at certain points, which is really not good. I drank Gatorade & water throughout the run but I was very happy to see 1:30 on my Garmin :). 1:30:02 for 9.07 miles at 9:56 pace – included a lot of walking around mile 7 and a stop light stop at mile 8.
Sunday – Rest Day – Actual: Beach ball volleyball with my sister in the pool
And a Happy Father’s Day! My dad was my original running buddy and while he can’t run any more due to knee issues, we used to run on vacation all the time. He was even my track coach way back in the day when I was in grade school.
And now to gear up for a really busy week, which includes getting my nutrition back on track.
I think I’ve mentioned this before, but I love food and I have a super crazy sweet tooth. The past 2 weeks have been a whirlwind as far as food goes with trips out of town for both personal & work events and I’ve been eating not so cleanly. I don’t have any more planned trips until the end of July so I will be trying to get back on board with my normal clean eating diet starting this week.
This is going to be a super heavy photo post and everything was sooo good.
Starting with my work trip to Atlanta, we stayed at the Ritz-Carlton Buckhead and they had some amazing food, even in banquets.
Lunch in The Cafe. Cafe Turkey Club on multigrain bread with a roasted garlic aioli, Soy Cappucino & Tahitian Vanilla Crème Brulee (my favorite) with a lemon macaroon & fresh berries. Great way to start out the event!
Tuesday night dinner, my boss & I have a tradition of going for a steak dinner the night before the event. It’s our way of regrouping and starting the event off right. This time around, we went across the street to Lenox Square and hit up Prime. The food was amazing! Although the timing of the service was a bit off. We attempted to start with what were absolutely AMAZING oysters but the seafood person was a bit behind so they actually came right after the first course and just before the entrees which was a bit odd, but ok. I also had my favorite, spinach salad, love, love, love spinach, and a New York Strip steak before a great apple pie dessert, with a tiny bit of vanilla ice cream (which we shared).
I didn’t have time to take a lot of photos of the amazing banquet food that we had the opportunity to eat at the Ritz Carlton, but these are a few from our dinner function. I like to try a little of everything, just so I can comment when the guests talk about something. Started off with an excellent plated salad, with goat cheese stuffed with something, maybe pears. Then we had a buffet dinner, which included 3 meats, the salmon was excellent! and a bunch of different carbs, risotto & mashed potatoes, lots of veggies including purple carrots, cauliflower & green beans. Then to top it off, some gran marnier creme brulee & a fruit tarte.
So after getting home from Atlanta, I headed out to San Diego for the Rock n Roll Marathon weekend with my friend/running buddy, Pete. We travel to races a few times a year and always eat like kings, he loves food as much as me :).
We started out our food/running weekend at the Ocean Room, which was kind of a nondescript, somewhat empty place when we arrived. But the food was really good. We started out with a Kamikaze Roll, which was made with panko oyster, avo, gobo, cilantro, cucumber, tuna & tonkatsu sauce – YUMMY!! After which I had the seafood stew, which I would highly recommend.
We decided against dessert at the restaurant and instead found a cute little gelato place called Chocolat Cremerie. I only like fruit flavored gelato so I got a mix of strawberry, lemon which are my staples, but I mixed it up and added in some peach too. It was pretty good.
Breakfast on Saturday was pretty normal, eggs and toast, I didn’t want to eat too much before our shake-out run with Meb. No photos since it’s so boring :).
Now lunch on the other hand was absolutely amazing!! We went up to La Jolla on checked out this restaurant called Whiskandladle. They have a sister restaurant called Prep Kitchen, which we plan to check out next time we go. It reminded me a lot of the Fox Restaurant Concepts that we have a lot of here in Phoenix. We had the best server, I forget her name, darn it, but she was super cute (tiny) with short dark hair. She was one of the best servers we’ve had!
So I started off with a cucumber & honey mimosa, which was a nice change from the normal orange juice. Nice & light. I chose the fish tacos for my entree, although I was super tempted by the special which was a pork carnitas, but I can get pork anytime and the tacos were made with yellow tail! and came with yummy house made chips. I very rarely eat chips, but I love house made chips, these were really good, but a bit salty, although I think that was a good thing with the race the next day. To finish off the meal, we had fresh strawberry shortcake with homemade whipped cream, fennel & I think kumquat. Amazing!! I’m practically drooling just thinking about this meal.
We finished off Saturday, where I was finally able to meet the amazing & super speedy Rhea, one of my instagram friends, I love how social media brings people together, and her friends, Vanessa & Sean, who are equally speedy and amazing at dinner. We went to a place called Buon Appetito, which was in the Little Italy part of San Diego. I thought it was ok, but not great. I normally eat pizza the night before a race but they didn’t have any so I went with my second choice, lasagna. It was prepared differently than I’ve had it so I’m thinking that the owners were from a different part of Italy than I’m familiar with. I’m a lasagna connoisseur and this was not my favorite, however I ran really well the next day so I’m not knocking it :). I think the best part of the meal was meeting Rhea and talking with her and her friends. I love hanging out with other runners – it’s so inspiring to hear why everyone started running and what they have achieved.
After the race, we went to a really cool, eclectic place, called Eclipse Chocolate, which I’ll have a separate review coming up on.
And so as you can see, I’ve eaten a lot of really yummy food in the last 2 weeks, but it’s been pretty heavy on the dessert course so I’ll be concentrating on eliminating sugar from my diet for the foreseeable future, just to get back on track for a little bit.
Do you get off track, diet-wise, when you travel? I try but I just love food and when I’m not in my normal routine, I don’t always eat as well as I should.
After an awesome trip to San Diego and a PR race, this week was all about recovery. I had an easy week and really didn’t run too much, which was good since work was crazy busy with local meetings and late dinners.
Monday: 20 minutes Foam Rolling & Stretching – Actual: 20 minutes of Yoga including about 5 min of foam rolling
Tuesday: 20 minutes Foam Rolling & Stretching – Actual: 20 minutes of stretching & lots of walking around in 3.5 inch heels
Wednesday: 60 minutes on bike – Actual: Happy National Running Day – 2.12 miles first thing in the morning 18:55 – 60 minutes on the bike, 20.3 miles, more walking around in 3.5 inch heels
Thursday: 30 minutes of strength training – Actual 30 min: 2 sets of 12: Dead lifts, dumbell rows, bicep curls, tricep pushups, wood choppers, tricep dips, alternating near lunges with weights, jumping jacks, burpees, Russian Twist with weights (50), crunches (50) Reverse crunches (50) and 5 minutes of plank
Friday: Easy Recovery Run – Actual: 3.1 miles in 27:56 and stopped halfway to get cat food because I was too lazy to go the night before – oops 😉
Saturday: Rest Day – Actual: Took rest day, but did 30 squats too LOL
Sunday: 45 min run – Actual: 5.1 miles in 45:05
And now training starts back up in earnest, the first half of the SF Marathon is coming up soon.
This week was an odd week, starting off with a holiday and then I was traveling pretty much the full week so I didn’t exactly adhere to my plan – oops ;).
Monday – Easy Recovery Run
I woke up with sore legs from the long run the day before and didn’t feel right so I decided to just skip the run this day and hung out in the pool for the majority of the day.
Tuesday – Rest Day
I took a red-eye to Atlanta so I was supposed to rest, but I ended up doing about 20-30 mins of yoga and then a nice 2.4 mi run on the treadmill in the afternoon between meetings.
Wednesday – 45 min run – 8:45/9:00 min pace
Ended up doing 53 mins – 5.7 miles – 9.20min pace – includes a 1/4 mile walk in mile 3. It was super hilly & 100% humidity. Oh and I walked and was on my feet in 4 in heels from 7am until 11:30pm 🙂
Thursday – Rest Day
I actually did not exercise per say – but I was on my feet in those darn heels again – LOL – from 6:45p until I changed at the airport around 4:30p.
Friday – Easy Run – 9-10:00 pace, sprinkle in 2 minute pick ups to race pace effort x 4-5.
This didn’t happen, instead I worked, rode in the car for 5.5 hours and then walked the RnR San Diego expo.
Saturday – Walk around expo a bit, keep legs loose
Actual: 3 mile run with Meb (so much fun, recap coming) – I forgot to turn on my Garmin until late so I only registered 2.82 miles, 25:09, 8:54 average pace. Walking around La Jolla & then Little Italy area of SD.
Sunday – Rock n Roll San Diego Half Marathon
I finally, after 18 half marathons, achieved goal #1 for my half marathon training!! I ran my first sub 2 hour race. Recap coming on that!
Now, my next goal is to conquer the hills of San Francisco in about 7 weeks.
This post has been a long time coming, I should have written it a long time ago, but I have/had a lot of conflicting views on this race.
Last time I wrote about Italy, I had been to the expo and did a shake-out run with The Roman Guy. After the shakeout run, I had a really yummy lunch with Laura & then headed back to The Beehive to just chill out the rest of the afternoon/evening. I like to just veg out in my Pro Compression marathon socks and I always eat pizza the night before a race.
I didn’t have a TV in my room, so I just read some, surfed the internet & chilled before heading to bed. The race didn’t start until 9am so I didn’t have to be up too early, but I always like to be ready early & there early, just in case.
I was prepared for anything, it had been semi nice out my first 2 days in Rome, but the forecast was calling for rain. I was a little nervous about the rain, I’m not a fan of running in the rain to begin with but wet cobblestones made me a little anxious. I have run on cobblestones a lot, when I lived in Orlando, but Winter Park cobblestones & 2000 year old cobblestones are a little different.
I had an outfit picked out, a black Lululemon pace setter skirt, a teal cool racer back, long sleeve swiftly & my newton gravity shoes. What I ended up wearing was all Lululemon, running capris, teal cool Racerback, purple long sleeve swiftly, white rain jacket, my cold weather running headband & my newtons.
I left the hotel around 6:45a and headed towards the train station to take the metro to the start line. The metro was free for all runners on the day of the race. It was pretty cool seeing all the other runners with their backpacks. Just a sea of red backpacks :).
The race had put up posts on Facebook telling us all to get off a Circus Maximus instead of the Colesseo stop, which was actually closer, but closed. From the metro stop it was about a 10 min walk to the starting area. It was drizzling a little at this point, I had my umbrella up, just so I didn’t get too wet before the race.
I got over near the Colesseo & took a few minutes to eat some bread with Justin’s peanut butter with honey. I filled my hydration belt bottles with pre-mixed Gatorade (the Gatorade there tasted different) & headed into the madness. There was a very small entrance that they were letting runners into the pre-race area. It was super congested & not the safest way of doing things in my opinion. It felt like with all the runners trying to get in, it could quickly become a mob.
Once I was inside, I went straight to the porta potties, which in my opinion was another disaster or rather poor planning, set up on the races part. There were about 20 porta potties each with a huge line, I waited in line for almost 45 minutes before I had to get out of line to drop off my bag. I saw a few signs directing us to the various bib numbers so I headed in the direction of my bib number, but I had forgotten that women were in a separate section, so after walking down a bit, I had to turn around & go thru the crush of runners all the way to the end, where they had the women’s baggage trucks. Burnt Toast moment #1.
I finally got there, dropped off my bag & then ran into 2 of the other runners from the shake-out run. We took a few photos & then I was off. I was supposed to be in Corral 3 but by the time I got up to the starting area it was too late. Burnt Toast moment #2
It was freezing and had been raining off and on by this point. I still had to go to the bathroom and was stuck in throng of runners. We finally were able to start moving towards the start & I was pleasantly surprised to see porta potties before the official start so I ducked in to one, did my thing and didn’t lose anytime on the clock – yea!!
I had a plan for the race from my coach, Mary, and while I really wanted sub 4 I didn’t think it was a realistic goal based on my training. I only had 12 weeks after being out for 2 months and I was running straight vs Galloway so I scaled back to a more realistic goal of 4:10..
The plan was this: (for a 4:10 marathon, the average pace needs to be 9:06 per mile or 5:55 per km)
first 5k-10k: get comfortable. Try to run a little slower (about 10 sec a mile) for this part, as to not go out to fast. 10k-20k: you might still be under goal pace here. Thats fine. Just make it closer to 5 sec slower a mile 20k-30k: Find goal pace now 30k-finish: Move a little faster than goal pace to make up the time. Since you started out slower, you should have the extra energy to push here.
This is what really happened: numbers wise but the numbers don’t tell the real story.
Via Ostiense (5K)
Via Ettore Rolli (10K)
Lungotevere dei Sangallo (15K)
Via della Giuliana (21.097K)
Piazza Lauro De Bosis (25K)
Viale della XVII Olimpiade (30K)
Piazza di Spagna (40K)
Via dei Fori Imperiali (FINISH)
First off, I knew that the race would be in kilometers, but I trained in miles, next time, I run in a foreign country, I’ll train in kilometers instead of miles so I have a better idea on my paces, etc.
The race started out fine, it was a bit slower than I would have liked, but it was pretty crowded. I had read that the first & last 6 miles were cobblestone, but it was kinda intermittent between cobblestone & regular road, with a little bit of marble sidewalk thrown in :).
It was cold, to me, for about the first 6 miles and then it got incredibly humid. I had already taken my jacket off and it was around this point, which was actually I would come to find out, in my cousin, Elena’s neighborhood, near Marconi. I took off my long sleeve skirt here. I was really struggling & I ended up walking just a bit at this point when I took off my shirt. I tied both the skirt & jacket around my waist, the were Lululemon & kinda pricey so I didn’t want to toss them. Burnt toast moment #3, I should have taken the swiftly off before the race & just had the jacket, but too late now.
Of course right after this point, the rain would start in earnest & I was stuck in my tank top since my other tops were wet. It was around this point that things would go horribly wrong and I had a really bad asthma attack, that left me wheezing for about 2 miles – around miles 8 – 10. I had my inhaler in my pouch, used it and tried to run as much as I could until it was over. Burnt Toast Moment #4
By this point, I probably could have called it a day & just quit, but I came all the way to Rome & I had put it out there on social media, so there was no quitting. Even after 4 Burnt Toast moments.
I decided to just do my best to finish and I need up doing Galloway pretty much the rest of the race, running when I could and walking when I had to. With torrential rain in parts, and not feeling very well, I got to St. Peter’s and took the only photos during the race. When I got back to AZ & showed this pic to my mom, she was like that is a horrible photo, which it is, but it really shows what I was going thru during this race. I wasn’t even half-way thru the race and I felt like I had run 50 miles.
After this point, I just kept trudging along, I was drinking lots of Gatorade – at least 1 cup sometimes 2 at each water stop, which were every 5k. I thought the Gatorade tasted different, but it seemed to work although, I did have to take a pit stop around mile 19. The aid stations were well stocked, with water, Gatorade (although they called them sale, or salts), cookies, fruit and maybe some other snacks too. i was pretty bad about fuel during this race, i think i only ate a total of 2 honey stinger chews the whole race. Oops!
I remember getting to the area around the Spanish Steps & then Piazza Navona & being cheered on by some fellow Americans – thank you for that! before getting into the final stretch. Around 38km, I was walking and a fellow runner passed me and said “Forza!” Which was what I needed to hear right then. I managed to keep going, even passed him and was feeling pretty good, even after having been out there for over four hours.
Then we got to the last aid station which was inside a tunnel about a mile or so from the finish. Here comes Burnt Toast moment #5 (I think, it’s getting hard to keep track, huh). It was super slippery, I grabbed my cup of Gatorade and promptly almost went down. I kept walking and almost fell over a 2nd time, and then a 3rd so after having made up some decent time, I had to walk thru this tunnel since it was so slippery. I finally made it thru and I knew I was almost there. I remember getting right in front of Piazza Vittorio Emanuele and all of a sudden, I realized that there was a huge puddle right in front of me. I remember looking down and seeing it, trying to move to the left and then next thing I knew, I was on my butt, my legs having fallen right out from under me with my hands on either side. Now, I think it’s hysterical, but at the time, I was so ready for everything to be over, and I just sat there, finally this guy helped me up, but looking back now, if he hadn’t helped me, really, I have no idea how long I would have sat there. And this was the big one, Burnt Toast moment #6.
When I went down, I hit my hand on the base of my palm, and when I got up, I couldn’t even open my hand up all the way, but I had a race to finish, so I picked myself up. Oh and remember, I had my jacket & long sleeve swiftly around my waist? They were soaked, completely soaked since I had been sitting in a puddle at least 6 inches deep. So while I was in tears, I fixed my shirts and I managed to cross the finish line and get my medal. When I got it, the girl was like don’t cry, and I told her I thought I might have broken my hand, oops. Fortunately after about 10 minutes, the pain subsided a bit and it wasn’t so so bad.
One weird thing about Italy, you cannot find ice anywhere, here you finish a race and everyone is walking around with ice, there, I don’t think I saw one person who had any ice and come to think of it, I don’t think I saw any ice at all the entire time I was there.
So I finished the race, I was soaking wet, I had to walk all the way to the end to get my bag, at which point, I like everyone else, put my marathon space wrap around me and changed out of my wet clothes, right there on the sidewalk by the Colesseo. There was a girl next to me from the Netherlands, who asked me to hold the wrap around her so she could change out of her sports bra, I wasn’t quite that brave 😉 but I did change out of my capris and put on dry pants. I was done, and as one of my instagram friends said, even with all the craziness, I looked strangely content in this photo.
Marathons are always a challenge, I was incredibly disappointed with my time but considering all the burnt toast moments and the fact that I only had 12 weeks to train, basically from scratch, I’m really happy with my accomplishment. As my now coach said to me when I emailed him to tell him how I did, I could have quit after the asthma attack at mile 8 and the fact that I didn’t says a lot more about me than the number on the clock.
That being said, I do have big goals regarding the marathon, and I made the decision after this race, that I needed to achieve my goals in the half marathon before I could work on my marathon goals. There will always be another marathon to run :).
Final thoughts on the Maratona di Roma…overall a well organized race. I think that they need more porta potties and to make sure that women know that their baggage check is separate from the men. It should have been labeled on the paperwork and with signs. Obviously you can’t control the weather but running it in the rain was a definite challenge.
Have you ever had a race go so horribly wrong? And what did you do? Did you quit or push thru?
Monday – Easy Recovery Run – 35:24, 3.35 miles total – 10:33 average – 1.25 mi run, .5 mi walk, 1.25 mi run, .35 walk
Tuesday – Strength Training – 30 min
3 sets of 12 reps with 8 lb DB (dumbbells) DB Squats DB Chest Press DB Chest Fly Deadlifts DB tricep kickbacks/extensions DB bicep curl DB alternating lunges DB lateral raise (5lb) DB shoulder press (5lb) Crunches Reverse Crunches Low bicycles Double leg raises
Wednesday – Tempo Run, 45 min total, 15 min warm-up, 20 min “comfortably hard”, 10 min cool-down. Actual: Total 5.39 miles, 57:38, first 4.10 miles 8:50 average, walked the last 1.29 miles.
I don’t know what it is about the Tempo Runs, but they are sooo hard for me. And my legs were dead by this point.
Thursday – was supposed to be 45 min run around 8:45/9 min pace. Actual: unscheduled rest day & 20 min of yoga
Friday – Hill repeats – Actual: 35 min, 12 repeats up the pedestrian overpasses, run up & walk down, 1 mi warm up & cooldown Total: 3.07 miles Legs felt better but still a bit tight
Saturday – Scheduled rest day with foam rolling & stretching – Actual: 50 min deep tissue massage, 4.15 mile hike thru Sabino Canyon in Tucson.
Sunday – 1:40 min run, 15 min warm-up, 60 min at 8:50 pace, 20 min at 8:45 pace, 5 min cool-down. Actual: 1:39:26, 11:01 miles, 9:02 average. 9:24, 9:17, 8:51, 9:04, 9:01, 8:46, 9:10, 9:14, 9:11, 8:29, 8:54.
As you can see I had a hard time maintaining pace this morning. I woke up with sore legs and while it wasn’t a problem at first, it was a challenge to get down under 9 min miles most of the run. Although, based on today’s run, I am on pace to achieve my goal so I’m happy. Now to see what happens next week :).
23 miles running, 4 miles hiking, 30 min strength training, 10 min stretching
I mentioned this in my last post but I’ve decided to focus on my half marathon time for the rest of the year and focus on getting stronger and hopefully faster before training for my next marathon.
I’ve worked with 3 different coaches over the last year and a half and I think I’ve finally found someone who is going to be the best fit for my goals, etc. It also helps that for the first time in a long time, I’m finally mostly healthy so I can actually focus on things other than just endurance. Focusing on the half marathon for an extended period of time, gives me a lot more flexibility in my workouts, I don’t have to worry about doing 20+ mile runs in the extreme heat this year – yea!!
Now why do I work with a coach? I equate it to having a personal trainer, someone there who will motivate me, push me and keep me accountable. I have run a lot of races, so could I do my own training plan? Sure, but I really like having someone with more experience do it for me.
My newest coach, is also my physical therapist and thus, knows me and my injuries well so I think that it is a pretty good fit.
My schedule is given to me via an app/website called Training Peaks, at first I wasn’t very impressed, but now that I’ve started using it pretty consistently, I like it. I can download my workouts from my Garmin.
Week 1 (May 5 – 11)
Mon: Easy Recovery Run 30 min – I did 2.85 mi in 31:17 – tried to keep low heartrate but didn’t succeed – ended up walking a lot to keep it down
Tues: 30 minute Core Work out
Wed: 45 min run – negative splits – 5.08 mi – 9:09, 9:08, 8:57, 8:48, 8:22 and then 7:45 for the .08 mi
Thur: 30 min Leg Strengthening Workout – 3 sets of 12
Sun: 75 min run 9:30 – 10 min pace – actual 7.86 mi – 10:07, 9:47, 9:39, 9:39, 9:37, 9:23, 9:18, last .86 8:57
Total: 22 miles running, 60 min cross training
Week 2 (May 12 – 18)
Mon: Rest Day
Tues: Tempo Run – didn’t quite work out the way it was supposed to – I wanted to run on the treadmill at work, but they were all full so I went outside, my Garmin says it was only 84 but it felt way hotter and so windy. I ended up walking a lot so 5.01 miles 45:01
Wed: 30 min Negative Split Run – 3.46 mi – 9:16, 8:46, 8:16, last .46 8:04
Thur: Strength Workout: 30 minutes – 3 x 12 reps of each of these :
Squats, One arm rows, modified push-ups, overhead presses, bicep curls, burpees, tricep dips, crunches, reverse crunches, side arm plank with hip touch, tick tocks, superman
Fri: Was supposed to be spin class but I don’t belong to a gym so I used my dad’s total gym bike for 50 min/18.3 mi
Sat: Hill Repeats – 2.3 mi warm-up, 1.78 mi hill repeats (90 sec up, 3 min down) x 6, 2 mile cool-down walk
Sun: 75 min run 9:30 – 10 min pace – again a bit faster than I was supposed to be – negative splits 9:41, 9:44, 9:23, 9:09, 9:13, 8:54, 8:54, 8:28, last .2 8:11
Totals: 20.5 mi run, 18.3 mi bike, 30 min strength workout
All in all both weeks went well. My legs are tired, but I feel really good, surprisingly good. Now let me find some wood to knock on – LOL. A little recovery in & by the pool and I’m ready to start week 3 🙂
After my performance in the Rome Marathon back in March, I decided to concentrate on the half marathon distance and working on my speed on the shorter distance before tackling the marathon distance again, so I decided to incorporate some new events (the duathlon) and some shorter distance runs, like The Night Run 10K to work on my speed.
April was definitely a recovery month for me, and I’ve yet to run over 8 miles since the marathon, which worries me a little since I have a half in 2 weeks but I trust my coach and my training. 🙂
But I digress and that’s not what this post is about now is it…without further ado here is my recap of the 2014 Night Run 10k.
I registered back in February during “early bird” registration so I was able to get in for $30 for the 10k, which is an awesome price, I know that was $5 off the regular early bird price of $35 so if you waited until day of, it was probably around $45, give or take, I’m not sure since I registered so early.
I did this race back in 2012 when it was an 8k. The city of Scottsdale requested that they change the course this year, which in my opinion was a great thing. The year I ran it, we were running around Old Town, which is cool, but there were cars backing up and driving by so I much preferred this years course. So this year on 5/10/14 they had the first 5k/10k event. Very cool that the date & the distances matched up :).
We had the option to either pick up our packets before the race or on race day. I wanted to look at some new shoes so I headed to one of our local running stores, I-Run on Saturday morning to pick up my packet.
They have some nice tech shirts (although they are a little thin for the white color – I can see right thru mine) and they also gave us glow in the dark bracelets for the race.
Night races can be difficult to fuel for because most of us are used to racing in the morning. I’ve actually been running a lot in the afternoons lately so I think that may have helped me out this time around. I ate a normal breakfast, a foot long oven roasted chicken sub from Subway for lunch, a piece of fruit in the afternoon and then a piece of bread with peanut butter about 2 hours before the race. I drank a ton of water, because it was somewhat hot outside.
One of my friends, came with me to the race, after I commented about 15 times about how I haven’t had anyone come cheer for me for the majority of my races. (I think I guilted him into it – LOL joking) So I told him that his job as my spectator was to hold on to my stuff and be my official photographer :). Of course I forgot to mention this until we were on our way and for a night race, the iPhone doesn’t do quite as good of a job as a real camera with a good flash, but it’s all good.
We got to the race location about 75 minutes prior to the race start. I like to get to races early, I don’t want to have to be searching for parking when the race is starting. This location is really good, by the Scottsdale Civic Center, and there is a garage by the library that is a short walk to the start line.
They had a lot of vendors around the start area, we just walked around for a few minutes, mostly so I could get some photos and see what was going on, before sitting down to chat before the race. I don’t normally have anyone around to chat with before the race, outside of other runners, so I wasn’t paying attention and didn’t have a chance to hit the bathrooms a second time before the race. Ooops! uh yeah, that wasn’t fun, I had to go the entire race. Burnt Toast moment #1 🙂
The race started at 7:30pm and both 5k & 10k were on the same course, one loop for 5K, 2 for 10K. Once I found my spot, one of my running buddies and fellow Ragnar Trail Zion teammates, found me. We barely had a chance to say hi, he asked me if I was running for time or fun and then we were off. I really wanted to see what I could do, so I think I lost him pretty quickly.
Burnt Toast Moment #2 came at the beginning of the race. I forgot my case for my phone and I was planning on putting it into my spibelt but I again wasn’t paying attention to what was going on, so totally unlike me, and I didn’t put my phone in the belt before the race started so I was having trouble fitting it in and didn’t want to waste time. I ended up carrying my phone in my hand or under my tank top strap. I was a bit nervous about that though because during my first marathon I burnt out the camera from not having it in a case from the sweat, and I’d be lost without my phone camera.
Back to the race, I didn’t want to go out too fast because I am notorious for dying at the end but it was a really fun course, I enjoyed it. Some road, a little greenway, more road, no parking lots :), a couple of minor hills and just a overall fun course.
My Garmin was only 4 seconds off my official time, probably because of turning it off after the finish line.
The only time in the race that I had any doubts was in Mile 5, we turned the corner onto Drinkwater and it felt like the wind really picked up. I just tried to maintain my speed the best I could. The wind died down once we turned onto Indian School and by this time I had been passing a lot of 5kers. There was a guy who passed me briefly before we turned the corner for the last 100 meters, I thought he was going to try to race me to the finish, so as soon as I turned and saw the finish line, I picked up the pace and was back to my sprinting days, I could feel my knees were higher and my stride was longer, it felt amazing and it was even more amazing when I realized that I PR’d the race by 21 seconds. Technically it was a bigger PR than that since the course for my last PR race was almost .2 mi short, but on athlinks it’s 22 seconds :).
This is the only official photo I had and it’s not the best, although I do appear to be floating – LOL. I was totally spent at the end of the race, I gave it everything I had.
They had tons of food and water after the race – I knew it would be dark after the race so I snapped a pic before hand. Cold water bottles, fruit (apples, bananas, oranges), clif bars, cookies & pretzels.
All in all this was a great race and now that there is a 10k race, I would definitely do it again. It’s one of the last races in the Phoenix area before it gets too too hot.
Have you ever done a night race? Do you fuel any differently for a night race vs a day race?
Back in December when I was planning my winter/spring race schedule I got a few emails from Esprit de She because I was a founding finisher after I ran the 2013 Esprit de She 10K in Tempe, AZ. I remember seeing emails about the Tri/Duathlon last spring but I was training for multiple half marathons and I didn’t have a bike so I figured that wasn’t really for me. Plus, I am a horrible swimmer, I had a really bad experience in swimming lessons back when I was like 5 and while I can get by, underwater, back-float/stroke, treading water, the basics, I can’t do any strokes. So I figured a duathlon was probably more my speed, I can run, I think I can still bike and regardless it’s only a total of 15 miles so why not give it a whirl. 🙂 I re-read this and remember, yeah, crazy marathoner here, 15 miles is nothing, LOL. 5k running 12 miles on the bike, piece of cake, or so I’d like to think ;).
But at the time I was coming off my injury, a possible bulged disc in my very low back, and stationary biking was helping so I decided I wanted to at least try the duathlon this year. At the time I entered the race, December 31, I didn’t even own a bike so talk about crazy, I spent $94 to register for an event that I didn’t even have the right equipment for.
So what did I do, being on an extreme budget, like not wanting or having more than $100 to spend on a bike & hopefully a helmet too, I started scouring craigslist for bikes. Most of them were mountain bikes or crazy expensive road bikes but I was able to find someone who was selling an old, Trek Multitrack 720, that was in great condition. The first time I looked at it, it was listed at $150, then it was down to $120 with a make an offer so what the heck – I figured I’d go out to check it out.
It was in great condition and I was able to get him down to $80 so I am now the proud owner of a new bike.
Well flash forward to May 3, about a month after my last marathon and a month when I was totally not motivated to really exercise at all, so I did maybe 3 total bike rides, the last one for 10 miles 4 days before the race and no brick workouts. I was nervous but in the end this was all for fun so I headed out to the expo to pick up my packet and to drop off my bike which you were required to do on Saturday.
As I mentioned earlier, I was a “Founding Finisher” since I did the 10K last year so they had a separate line for packet pick-up. There were a lot of founding finishers so the line there was 3 times as long as the other lines, but it moved relatively fast.
After picking up my packet and getting my really nice race shirt, a Moxie Cycling commemorative shirt and a reusable Athleta bag with goodies inside, I took my bike over to the transition area.
There were 2 tags that we had to add to our bikes, as we know, I’ve never done anything like this so I was just watching everyone else, one lady was telling her friends to make sure the purple tag was in a spot where it wouldn’t rub on their legs so I stuck mine at the top, and then they had d-tags that had to be zip tied to the top of handlebars.
They had special bike races for the founding finishers so I raced my bike and then headed back to the expo area to listen to the safety meeting. It was really hot out, like a 100 degrees, so they had added some extra tents and handed out bottles of water. I’m glad I went to the meeting, I had no idea about some of the USAT rules. As I was listening to them talk about some of the common violations, bike helmet strap not clipped in transition, staying 3 bike lengths from the next bike, 15 secs to pass someone, etc. I kept thinking, I guess I better go online and read these rules.
The meeting lasted about 45 min and then it was time to rest and relax for the big day.
I arrived at Tempe Beach Park around 5am on Sunday. I was really early, but I’ve been there for PF Chang’s half marathon and the parking can get really crazy so I wanted to get their early. Since I was doing the duathlon, I didn’t have much to layout in transition, so I just kinda took in the whole scene. I ran into my friend, Kate, who was doing the Sprint Relay with another friend Jen, so we chatted for a while :).
I got marked, I thought it was interesting that they asked you your age at the end of the year and put that on your leg instead of your current age. I have to say though, that it took me forever to get the sharpie off my arms & legs. I had to use my dad’s Goop to get it off after washing it 3 times with soap. LOL.
The Olympic distance triathletes started us off at 6:30a with a floating start. There were swim waves every 3 minutes and then the duathlon started at 7:00a.
I was so ready to just start after having been down there for 2 hours. The first run portion was 1.5 miles and off we went. The first half was on the dirt path and then after the turn we were on the concrete path with some rolling hills. I was able to do really well in this portion, finishing in 12:18, 8:09 average, which put me at 23/131.
I headed into the first transition, hopped on my bike after 1:38 and headed out. The bike was what made me nervous, but I just did what I could do. I think I have a small problem with my bike though, maybe it’s out of alignment? I’m not sure, but it felt really wobbly when I took my hands off the handle bars so I wasn’t able to drink as much as I would have liked. The bike course had a few hills but I thought it was pretty fun, I liked racing down the hills more than I thought I would. I finished in 49:39 avg 14:99mi/hr to put me at 81/131. Considering I really only road 3 times in the last 20 years before this, I’m pretty happy with that :).
Transition 2 was a bit longer because I mixed up the row where my bike was supposed to go but after 1:58 I headed out for the second run (1.79mi). This is where things went a little downhill because I was extremely dehydrated by this point and so unbelievably hot. It was only 79 but with sun beating down on us, I was really feeling it. I ended up having to walk a bit of this part and dumped water over my head on both sides of the water station. I was feeling pretty bad towards the end and walked up each of the hills. I heard my coach, Charlie, who was there for another one of his athletes, cheering me on in the last 1/4 mile and I pulled out a fast finish. Crossing the line, I felt like I was going to pass out &/or be sick, but after getting my medal, some water & Aspire, I felt better.
Something nice that they did that I haven’t seen at any of the other races I’ve personally done was having a tape for all the finishers to go thru. As someone who is more of a middle of the packer, this was a nice touch and definitely made me feel good.
After going thru the tape, I was given a medal, it’s pretty nice, duathletes got a purple ribbon and triathletes a red ribbon, a bottle of water, a bottle of Aspire sports drink. They also had orange slices, pretzels, animal crackers, I think, and chocolate milk.
I saw my friends, Jen & Kate after I left the finish line area and we had to get a commemorative photo of the 3 of us.
There was a finish line party after the race, with the “Bubbly Bar” which had mimosas, I don’t drink when I have to drive, so I didn’t try them, but they were served in cute little Esprit de She glasses. I got some brown rice, egg white, pico di gallo casserole from My Fit Foods which was really good, drank my water & my Aspire sports drink. This was the first time I tried Aspire and it wasn’t bad. Didn’t taste like it had as much salt in it as my Gatorade but it tasted pretty good.
After a few snacks I grabbed my bike out of the transition area and headed home to recover in the pool.
All in all this was a great race and I would definitely do it again.
I learned a few things though…
1) I need to get my bike fixed so that it’s in alignment and doesn’t wobble
2) Brick workouts!! Definitely need to ride the bike and then run, the 2nd run kicked my butt
3) Drink more during the event, I was seriously dehydrated and that played a part in the 2nd run portion
I’m really excited to have been able to help kick off the 2014 Esprit de She season in Tempe and I’m looking forward to running the 10k again in October. If you are in the Phoenix/Scottsdale general area and want to join me, you can register here. Please put EDS62 in the promo code box. It’s not a discount, but it will let them know I told you about the race. 🙂
Disclaimer: I have been chosen to be a 2014 Esprit de She Ambassador however, I did pay for my entry to the 2014 Tempe Duathlon and was planning to do this race and the 10K in October even if I wasn’t selected. All thoughts and opinions are my own.