Spring Recap

To catch up, I ran a lot of races, but none particularly well:

• Shamrock 15k: I was pretty sick and just took it easy. 1:38:55, 10:38 pace
• Flirt with Dirt 10k (trail): 1:08:07, 10:59 pace, 2nd AG
• Athens Half-Marathon: So cold! 2:03:01, 9:23 pace
• Glass City Half-Marathon: Solo run, hit a rough spot around mile 10. 2:04:48, 9:32 pace
• Salt Fork Spring Challenge (10.4-mile trail run): Big improvement over previous year felt pretty good throughout. 2:08:20, 12:10 pace (last year was 2:21 or 2:22)
• Cleveland Half-Marathon: Worst weather ever! 2:02:19, 9:20 pace
• AkRUN & Crawl 5k: Night 5k that took place after a grueling 12-mile trail run. Short course. 25:15, 8:25 pace, 1st AG
• Great Breweries 25k: Belgium! They had to reroute part of the course due to flooding, so it was even longer, about 15.75 miles. Super-hot and I was hungover. 3:24, 12:58 pace

Plus still running dogs once or twice a week. There, caught up. We went to Belgium last week (!!!), so I should recap that trip at some point. But mostly I use this to talk about my running, so let's talk. 

I registered for my first 50k (Conquer the Castle), and I am still not sure why. I haven't really wanted to do another marathon, I've been enjoying running trails more and I seem to like a summer challenge. On top of that, I also want to PR the 5k. I came close at the AkRUN & Crawl and that was AFTER running 12 miles on trails that morning. Seems possible. I am doing a 5k in a week and a half, and that should be a good baseline. I should be close to where I was when I last PRed. I'm hoping that through endurance and weekly 5k-focused workouts, I can PR the 5k later this summer -- BEFORE 50k training is in full force, probably. 

So this 50k is in November so I have time to train. My base right now isn't bad. I'm running mid-30s mostly (although last week was under 17 thanks to vacation). I'm trying to figure out my plan for the race, and I've ordered a first-time ultra book. I know I need to lean out and build up more strength, so let's see if I really do that. 

What I think about is that I'm good at preparing. I think about preparations for my marathon and for sub-2ing the half last year, and that gives me confidence that I can cover 31+ miles on trails without hating myself. Wish me luck!

2016 Dirty Love 10k Trail Race

This was the third time I did the Dirty Love 10k. Each year, the conditions have been different. This year, it was pretty damn cold (1:16). Two years ago, it was snowing the entire time (1:32). Three years ago, it was warmer and the trail was in decent condition (1:20).

Course: 6.2 miles, trail, 542 feet of elevation gain
→ A lot of elevation for Ohio!

Weather: 10-12 degrees, sunny, no wind
→ Lack of wind was KEY.

Conditions: ~4 inches of snow on the trail, mostly packed, with some icy areas, nothing too treacherous

Gear: Brooks PureFlow 2 with screws, Injinji socks, CEP compression sleeves, Nike tights with windproof panel, thin Brooks tank, Craft half-zip, Nike Flash jacket, Mizuno Breath Thermo gloves with Sugoi windmitts, Nike hat, Buff
→ I was slightly overdressed. A lighter half-zip or a lighter jacket would have been perfect. Craft half-zip is THE.SHIT.

Time: 1:16:23 (old course PR: 1:20:14), 12:19 pace
→ According to my Garmin, I ran 6.1 so my pace was 12:32.

Heart rate: 172 average, 189 max
→ I didn't look at my HR at all during the run. According to the data, I hit my max several times.

I've been doing heart rate training and really trying to stick with it for four of six weekly runs. That means I've been running really slowly most of the time with the aim of keeping my HR under 150. That gets a little tricky with the dog running (and group running), and I feel like I'm cheating some because I know the reason my HR ends up in range is because dogs stop and sniff and poop a lot.

Let's back up to Saturday. I got up early, ran 3.6 miles slowly on the treadmill, headed out to breakfast (one big pancake & bacon!) and then went to Aaron's dad's house to watch the Olympic Trials. Later we went out to dinner at Old Prague where I had weiner schnitzel and dumplings for dinner. I had two beers throughout the day and a Nuun before bed. I went to bed around 11.

Race morning: The alarm went off at 6:45 and I got up around 7 am. I ate some cereal with almond milk (corn and wheat Chex mix) and drank a caffeinated Nuun. We got on the road around 8, so we got to North Chagrin Reservation around 9. We had a half-hour to get our bibs, warm up and use the bathroom before the race start at 9:30. After our warmup -- the run to/from the shelter to get our bibs -- I settled on wearing the PureFlow 2s with screws. Good decision. About 20 minutes before the race start, I ate a lemonade Roctane.

The race itself: The way it starts -- run across a field into the woods, cross a bridge and head uphill -- really puts you in position for a while. I stayed toward the back, and although it was frustrating, it was probably a good decision. It didn't leave me gassed for the rest of the race. But it did leave me with an incredibly slow first mile.

It starts to spread out, but I still had trouble jockeying for position. I'm not very aggressive and tend to let others set the pace. By halfway, I was over that and ready to move on. I spent the first few miles with two other women ahead of me, seemingly running stronger than I. By the fifth mile or so, I passed them -- for good. I was solo for a decent amount of time, but whenever I came upon someone, I was able to pass. Perhaps this means I took it too easy, but it felt good to feel so strong and to pass so many people. I don't think I was passed in the last two miles at all, although in the last mile, I could hear someone on my tail. When I passed two other people, that made it difficult for that person to get to me; he/she never did.

Mile 1: 15:59
Mile 2: 12:42
Mile 3: 12:05
Mile 4: 11:43
Mile 5: 11:51
Mile 6: 11:14
Nubbin: 8:06 pace

So clearly I wasn't speedy! But it was still better than before. Afterward, I had hot chocolate and two cookies, and then Aaron and I hit Five Guys on the way home. Great morning. Great way to start Valentine's Day!

I am just amazed at how good I felt throughout the race. I think the heart rate training is working! I haven't been following a program, just kind of making up my own, but I think running four days at 150 or less and then doing workouts or races for the other two runs is working. This is encouraging me to stick with it even when I have to run (so much!) slower than my friends.

Dirty Snowflake Prediction Run

On Saturday, Jan. 16, I did the Dirty Snowflake Prediction Run for the fourth time -- and this time, I got it right! The premise is that you predict how long it will take you to run the race and then you run blind (without a watch/phone/timing device). The goal is to predict your time as closely as possible. I predicted 42:23 and came in 42:21 -- pretty damn good! But first and second places were 1 second and decided by a fraction.

The week before, there was a preview run, which I did. I think that really helped even though course conditions were slightly different. It's roughly 4 miles (more like 3.75) and starts at the Ledges. You do the Ledges trail and the Pine Grove trail, and it's pretty runnable. The Ledges are harder to run because it's rockier, narrow and busier as it's the beginning of the race.

When we did the preview run, it was threatening rain, but luckily we missed most of that. It was pretty pleasant to run actually. When we finished, it started raining harder and the temps were dropping so we got lucky there. I ran that run around an 11;20 pace. For the race, it was a little colder (20s) and I knew there was some ice, but it shouldn't be too bad. I figured the ice would make up for the "race adrenaline" so I'd probably run around the same time, maybe a touch faster. So that's what I predicted.

2012 race: 52:15
2013 race: 46:25
2014 race (major course change due to ice so not comparable): 37:59
2016 race: 42:21

The only problem with a prediction run is that you have to wait until everyone finishes for awards. After I checked my time, I knew I would probably place so I had to stick around. We were in the Ledges shelter, so that was helpful. There was ramen and coffee so it wasn't too cold while we waited. "We" is just me and one friend because no one else could do the race or was interested. I was glad he was there to keep me company. (He even filmed me accepting my medal. And by the way, big props to the race director for getting my name right!)

I really like this race. 4ish miles is a nice length, it's friendly for beginners and walkers, there's an indoor place to hang out and it's not super-expensive. I am loving being on the trails more even if it's not so good on my calf. I just need to strengthen everything more so I can be healthy for the Salt Fork race at the end of April.

2016 Races

I have a bunch of races coming up. While I would love to see some PRs, I want to be injury-free. So everything, as far as a training plan, is in flux. I'm registered for a lot, and I need to be healthy by April. For the HMs, sub-2:10 would be okay, right?

• Jan. 16 - Dirty Snowflake Prediction Run (4 miles, trails)
• Jan. 24 - Winter Buckeye Trail Half Marathon ---- dropped out b/c of calf
• Feb. 14 - Dirty Love 10k Trail Run
• Feb. 27 - Chili Bowl 5k ---- not registered, won't do if I don't think I can PR
• March 6 - Shamrock 15k
• April 10 - Athens Half Marathon
• April 24 - Glass City Half Marathon
• April 30 - Salt Fork Spring Challenge (10.4 miles, trails) ---- need to beat my 2015 time!
• May 15 - Cleveland Half Marathon
• June 5 - Great Breweries 25k (Belgium!)

2016

Well, that escalated quickly.

Not really, but I did win a free entry to the Glass City Half Marathon in Toledo. It's two weeks after Athens and two weeks before Cleveland -- and likely my best chance to PR in the first part of the year.

Aaron's first comment: "Looks like you'll have two sub-1:55s before May."

I don't know about that, but it does relieve pressure for Cleveland. Or does it apply more pressure? Or do I just run and enjoy all of the experiences? We'll see.

Tentative 2016 now:

January: Dirty Snowflake 4-mile prediction run
February: Dirty Love 10k trail race
March: Shamrock 15k
April: Athens Half Marathon & Glass City Half Marathon
May: Cleveland Half Marathon

Columbus HM

I was reading a blog post about finding the positive in every race, and it reminded me of Columbus. I was happy with my race - finally sub-2! - but honestly, I was a little disappointed that it wasn't better. I'm no longer feeling that way. I had to run conservatively, but on pace (9:09 although I knew I would run the course long). Simply put, I didn't know how long I could hold pace.

First 6 miles: 9:02 pace

Second 7 miles: 8:52 pace

Last .3 (I always run long): 7:52 pace

1:58:48

--> Nothing wrong with that. Let's be honest: My only goal was to go under 2 hours, and I did it. 

Actually there is something wrong with that. I should have gone a little slower to get my palindrome to match my bib (13531). 3 seconds!

Home Run for the Homeless

I've run the Home Run for the Homeless every year since 2010. This Thanksgiving race is the only fundraiser for Gennesaret, which is a nonprofit that provides shelter and food for the homeless. It's well-run with plenty of food afterward. Even though it's small, there are tons of kids (fast ones, college runners) and plenty of fasties show up so there's no placing in my age group here. For example, last year was my best time, and I finished 16 out of 76 in my age group.

In 2010, it was my second official race (about a month after my first 5k, which also benefited the homeless), and it's hilarious to look back at my race recap. I remember that it was raining and that Aaron and I were sincerely concerned that they might cancel the run or hardly anyone would be there.

The challenging 4-mile course runs mostly through Glendale Cemetery in Akron. My watch always measures a little short, and with the few hundred feet of elevation gain and the rain/cold that always accompanies the race, I need the extra time to make my pace kook better :)

My official history of the Home Run for the Homeless:

• 2010: 43:28, 10:52 pace
• 2011: 39:46, 9:57 pace
• 2012: 39:17, 10:21 pace - There was a course change that year and they measured the course at 3.8. Oddly enough I just noticed that my watch time - 38:32 for 3.9 miles - is way different from my official time, which was 39:17. Also I don't remember why I had such a bad race that year. 
• 2013: 36:48, 9:25 pace
• 2014: 35:11, 8:47 pace

Compare that to my watch times (don't have data for 2010):

So there's been real improvement over the past five years, and I'm really hoping to continue that. I can't have plateaued yet! I've taken the two weeks after the Columbus half very easy, so I should be ready for some speedwork next week. Tentative plan for the three weeks before the race is to run six days a week, not too long, mostly easy, with one or two speed workouts thrown in weekly. For speed, I won't be doing any of the Hansons stuff, at least not the length. I'm thinking 6 miles with 5x800s, tempo miles and 6x400s. Before the Home Run for the Homeless, there's also another Munroe Falls trail race, so that will be like an effort run. So something like this:

• Week of 11/02: 30 miles with 5x800s (7:52) and a trail race
• Week of 11/09: 35 miles with 6 miles (4m at 8:54) and 8-mile long run
• Week of 11/16: 34 miles with 6x400s (7:52) and 7-mile long run with 5m at 8:51
• Week of 11/23: race week! short, easy runs then race on Thursday

Columbus Half-Marathon Race Recap

tl;dr version:

Time: 1:58:48
Official Pace: 9:04
Gear: all Saucony! Bullet capri, Transition Sportop, Kinvara 6

Leading up to the race:
In the week leading up to the race, I tried to get more sleep and eat a banana daily. I didn't drink more than two beers daily (that was pretty much what I did for the final two to three weeks), and I upped the carbs in the few days before the race. I actually ate the most Friday and ate more normally Saturday. I also had two Gatorades on Saturday and probably had some Nuun as well.

I was decently rested, well-fed and properly hydrated.

The morning of the race:
Most of our group was staying in the same hotel. We planned to meet in the hotel lobby at 6:20 so that we'd have enough time to warm up before getting to our meeting spot (for those not at the hotel). I set my alarm for 5:20, although I was up quite often throughout the night. (Get up to pee, drink a little more water...) When my alarm went off, I checked my phone for a few minutes and finally got up. While drinking cherry lime Nuun (caffeinated), I ate about half of a Cinnamon Crunch bagel from Panera along with a banana.

I dressed in my planned outfit. With the temps not getting out of the 40s by the end, I nixed the idea of shorts, tank and arm warmers. I also wore an old pair of Saucony gloves with throwaway gloves on top. I had an old sweatshirt of Aaron's that I used as a throwaway along with a crappy knitted headband I made a few years ago.

We ended up running a little late so we didn't get in a mile warmup before meeting up with everyone else. But we were able to get everyone together so that was awesome. We made our way to our corral (most of us were in B, although a couple were in A).

Note: The Columbus Marathon is a pretty well-run event. Each corral had port-o-potties, and I found some extra gels. I had brought three gels with me and then I gave one away to a friend who'd forgotten hers. Finding the gels in the corral was nice because I was able to grab one and take it before the race (strawberry banana Gu - not my favorite, but got the job done).

The race itself:
Several of us planned to run the race under 2 hours, and for the first couple of miles, we were sort of together. I let two friends go ahead and stuck with a friend was running the full at the same pace. Another friend played pacer and ran with the marathoner through the first half. At one point, another friend came from behind and passed us. We let him go ahead. The three of us ran together for the first five miles or so. I pulled slightly ahead, but I was within sight so our unofficial pacer knew I was okay. (I figured the marathoner needed him more than I did. He could hold her back throughout the first half so she could run strong the second half.)

I felt good throughout the entire race. The pace felt comfortable, and I played it very conservatively. I took a gel around 4.5 or 5 (Roctane) and another around 10 (Roctane). I took water during most stops, and I took Gatorade once. I did actually skip two or three stops. The cool temps definitely helped make fueling and hydrating easy.

Mile splits:

Yes, my last mile was 8:22, which is a clear indication that I held back. At mile 11, I hit 1:40 and I knew I had the sub-2. I still held back and didn't let loose until the last mile. And that's just fine.

Final notes:

• Columbus is a great race, and I would like to do it again.
• Staying downtown where you can walk or easily get dropped off is a great idea (no parking or gridlock).
• Proper training and tapering really makes a difference. Eventually I'll do a post about Hansons. 
• I kept the auto-lap on my Garmin, but I changed the display so I only saw total elapsed time and current pace. I knew I would run the course long, but I didn't want to manually lap at every mile marker. This way, I stayed on track with pace and I could do the math at the mile markers to see if I was still on pace. 
• I could have gone faster, but I was afraid of blowing up. I'd never strung together that many miles and I wasn't confident that I would keep it together. 
• Post-run: back to the hotel to shower, lunch at Hofbrauhaus, then Land Grant Brewing, Rehab, Pies & Pints for dinner and Seventh Son for sleepy-pops.

10k done!

I completed my first 10k with a time of 1 hour, 5 minutes and 33 seconds. Not bad (of course it's not the 60-minute goal that would result in me getting my lucky cat tattoo, but that'll come).

It was really fun having Aaron and Ali there to run with me. Team A if you will. We all did about the same, but Aaron came in first (he's a rockstar!). We had such a great time that we immediately started talking about our next 10k.

Yesterday, I headed to Fleet Feet and picked up some new shoes (Nike Zoom Vomeros - seem very comfy, but I haven't run in them yet). And I love the yellow laces because I am a child inside.

My New Balance 572s just aren't cutting it this time. They're the new version of the ones I had before. Loved the old ones, but I've been getting some heel pain with the new ones and the sizing seems a tad different (if I run after work in them, they're a little too small). It works out - the old trail running shoes can live at the office, ready and waiting for lunchtime hikes.

I also (picture me whispering this) signed up for Fleet Feet's half-marathon training program, but let's keep that on the d/l for now.

I took yesterday and today off from running (I have yoga tonight - ahhhh!!!), and I have a running date Thursday evening. If it's dry tomorrow morning, I'll run as well. I'm hoping for a long-ish run on Saturday (Sand Run probably).

This Ohio weather is killing me! I have my mountain bike back thanks to Adam, plus I have to break in the smallframe. Mid-40s and rain isn't really conducive to all the outdoor activity I want to do.

When did I become an outdoor person?!

I finished!

before the 'run'
Originally uploaded by adrienna
Today was my first completed 5k! I finished in just over 33 minutes, so I can't really complain. Aaron finished around 30, which is awesome!

I felt like such a fraud beforehand. Aaron comes upstairs and says, "You look like a real runner." I also felt very judgmental when we were milling around before the run -- I'll do better than him, she'll smoke my ass, etc. And often, I was wrong, wrong, wrong on those assessments -- hilarious! And lesson-learning, right?

Of course, since I stopped running, I've been sneezing and blowing my nose constantly. Glad that didn't happen while I was running. Or shuffling, which would be a better description. I learned another lesson: I cannot run (or shuffle) and drink water out of a cup at the same time. I inhaled water and spilled it down my shirt. Classy.

Off to shower and head to Parkersburg for a masquerade ball/30th birthday party. Weekend is off to a good start!