Monday, April 27, 2015

Weekly Training Recap

In the first week after Miles for Maria, I felt fine, but I took it pretty easy anyway. Post race I took two days off and then went for an easy cycle on Tuesday. I waited until Thursday to got for my first run, but it didn't feel awesome. Nothing felt injured or wrong, it just felt not great, so I stopped around 2.5 miles in and took the rest of the week off. It was totally worth it and I felt fine the second week after the race (yay for smart runner moment). I also did a good job (for me) of stretching and rolling during my week off. I always find judging race recoveries more difficult when you don't have a lot of physical symptoms (soreness, tiredness, etc), but this time I knew there was no harm in a few extra days off. It's like I'm learning.

Monday: Back at it. The time off was well worth it and my legs felt back to normal. I enjoyed my run and am excited to get back at it (but not too quickly)!
Actual: 3.1 miles (9:07/mile)

Tuesday: Kept the pace moderate for another day. Trying to be more conservative with recovery these days after the shin thing.
Actual: 3.1 miles (9:10/mile)

Wednesday: The Jayhawk was late getting to the gym (we carpool to work and often use the work gym), so I got some bonus time on the treadmill. I used that time to do a ladder workout and to start to introduce pace back into my runs. It was fun! :)
Actual: 5 miles (8:53/mile)

Thursday: I took a rest day and met up with some of my Atlanta runner friends at Road Runner Sports Ladies Night out. It was sponsored by Brooks and Moving Comfort, and there were lots of snacks and giveaways. We didn't win much in the raffles, but it was great to catch up with everyone!
Actual: Rest
 
Girls Gone Wild.
Friday: It was a long week and I was tired.
Actual: Rest

Saturday: On Saturday group run got move to Sunday due to some crazy weather moving through Atlanta that morning. I ended up being lazy and never actually going for a run that day.
Actual: Rest

Sunday: I met up with a bunch of fellow Atlanta Lady runners and bloggers for a bit of a farewell run for Jesica from Runladylike. She is moving out of town, so went sent her off in the best way we knew how: with a long run and brunch! I ran with some ladies I'd never run with and enjoy what was probably the last of Atlanta's spring (you could feel the humidity building).
Actual: 6.4 miles (10:03/mile)
Amanda, Amy, Jess, and myself (L to R)
L to R: Myself, Jess, Amy, Jesica, Amanda, Elizabeth (Source: Runladylike)
I rested a little more than I intended this week. I am currently in between training plans and a little extra rest and relaxation for my legs is probably for the best.  Thanks to everyone who chimed in on Friday's post with some of their favorite blogs! Always great to add to the reading list and see what inspires others!

How was your week? How much time did you like to take off after races?

Friday, April 24, 2015

Friday Five: Running blogs to read

Today I'm joining in on the Friday Five link up with Cynthia, Mar, and Courtney for their 'Blogs to read' theme. I'll be honest, I like to read and I read a lot of different types of blogs (including the blogs of everyone who stops by here). I am not always on top of the most current posts or commenting, but I get to them (it's all about pacing yourself, right?). This is in no way an exclusive list of what I read, but just a few that I like and thought you all might enjoy checking out. Happy Reading!


1. Sweat Once a Day:
What you'll find: Amazing trailporn, great craft beer recommendations, and lots of trail and ultrarunning. What more do you need?
Why you should read it: Not only does Emily put up some serious mileage and explore some of the most beautiful trails in the Northwest, she does it all with a sense of humor. Expect stories about chips, learning to love yoga, and impressive race placements.

2. NYC Running Mama
What you'll find: Training, coaching, and racing recaps!
Why you should read it: Another speedy lady who shares honestly about her training (physical and mental). I enjoy reading about the ways in which she challenges herself, balances life with training, and shells out some pretty solid advice (you should never go 'all-out' in a work out, embrace patience).

3. Fast Cory
What you'll find: A lot of 100 milers (yes, plural. He ran one a month last year), trail pics, and a love for junk food especially hostess products.
Why you should read it: Cory is candid, hilarious, and so mentally strong! This is a man who ran a 100 miler ON A TRACK by himself. With all his joking aside, he is truly a strong runner with incredible mental stamina.

4. Sally Mcrae
What you'll find: Running tips, motivation, great trail pics, and amazing race recaps.
Why you should read it: Sally is a Nike sponsored trail runner with some pretty impressive finishes (including a top 10 finish at Western States). She blogs about her training, racing, and real life (yes, pros have real lives!). Her tips, strength training routines, and recipes are great for all levels.

5. Ginger Runner
What you'll find: Gear reviews, trail running, lots of video posts.
Why you should read it: Not only does he provide entertaining and informative gear reviews, but the Ginger Runner interviews elite trail runners, recaps his own impressive races, and share great trail footage all with the slogan "Train, Race, Beer".

OK, now your turn. What are some of your favorite blogs? What makes you return to blogs time after time?

Monday, April 20, 2015

Miles for Maria 6 Hour Race Recap

Miles for Maria Spring Fling Run for Epilepsy, Kennesaw, GA
Field: ~70 in all the events(1hr, 3hr, 6hr, 12hr and 24hr). The fall version tends to be bigger.
Spectators: Just a handful a family members and race volunteers, but you got to see them every lap.
Start/Finish: A nice little green space to hold your cooler, snacks, and chair.
Course: Loop course around a small lake. The trails are not technical and are great for beginners.
Schwag: Water bottle and super soft shirt. Medal for all 6 hour or longer finishers. Personalized belt buckles for all 100 miler finishers.
Other: The race is named for the race director's daughter Maria, who has epilepsy and a portion of the proceeds go towards epilepsy research. Maria is 5 and loves to come run laps at "Her Race". The 3, 6, and 12 hour divisions have two possible waves you could run (one starting in the morning and the other in the afternoon).
Spoiler alert: I finished.
To sum up the race in one sentence, I ran in a circle for 6 hours, nibbled on snacks, and had a great time. But since you all probably want to hear a little more of a recap than that, here are some of the highlights.
Lucky number 7.

The Format

Timed events are very low key. People are constantly getting on and off the course (we came through the lap mark before hitting the camping area and aid station, so stopping didn't effect lap count). It is hard to tell during the race who is leading (except if you remember they have passed you a ton), and everyone seems to be out to reach their own goals. I really enjoyed the format, and it was really easy to convince myself to go out for one more lap or bribe myself with a snack after 2 more laps. I found myself nibbling as I came by the aid station frequently in the last 3 hours, as opposed to fueling every 45 minutes or so as I do on the road. I didn't really even have to stop to grab a snack, except when I was filling my handheld, as most of the snacks were individually portioned. I never really got bored running the same route for 6 hours. I zoned out several times, chatted with other runners, and just enjoyed being outside. It was a different mindset for a race, in that it isn't over any faster no matter how quickly you run and focusing on achieving a certain distance really helped keep the feet moving.
 Pre-race the tent/gear area and the wonderful snack table.

The People

As I mentioned in my pre-race goals, I didn't know what to expect of my first 6 hour race and that feeling extended all the way until the start line. I woke up on race morning groggy. That kind of groggy, where you are confused, not really hungry, and definitely not yet awake. I managed to scarf down a Picky Bar on the drive up to the race, but it was definitely less fuel than one hopes to take in before an ultra. Other than that, it was a really easy race morning. Directions to the the race were spot on, there was plenty of parking available a mere few hundred feet from the course, and packet pick up was a breeze. With less than 70 participants, this race has an intimate and family feel. The race director greets people by name, many of the participants are returners (including a dog with her own bib and very pregnant woman), and many familiar faces from the local trail and ultra-groups. I had a great time chatting with other participants through out the race and as I pillaged the snack table when my 6 hours was over.
Looking a little sleepy and rocking my super soft race shirt. I love it.
Better shot of the logo.

The Course

The trail was mostly double wide, not technical, with a mix of wooden boardwalks, wood chips and dirt. Since there was a pretty solid spring monsoon the night before, we were also treated to some fresh mud as well. The morning was perfectly cool (50s), and though we weren't in a rural location, the trail felt like a nice escape from the city (the trail is a well maintained walking path in an office complex). It is mostly tree covered and flat (though the very little rises were definitely noticeable after a few hours). As I came through the first lap, I glanced at my garmin and saw that it was around 1k and decided that would make estimating my total distance a whole lot easier for the next few hours.

A Glimpse of the course. Some areas were more root filled.

The Fuel

Always the potential Achilles heel of any distance event, fueling is in some ways easier in a timed event. With the lap length being relatively short in timed races, there really isn’t much of a need to carry fuel (note: I did carry my handheld full of NUUN after the first hour so I could sip as needed). Every kilometer we passed by a very well stocked aid table with everything we could dream of (chips, cookies, bananas, candy, etc) and I had also brought a few personal favorites just in case (Island Boost, Stinger waffles, and salt tabs). For the most part fueling went well. I started fueling after the first hour and then realized I was kind of hungry at the 3 hour mark (I didn’t fuel well pre-race because I had a lot of trouble waking up on race morning). I probably nibbled a little too much at this point and had a lap of feeling icky/sugar blues, but once the fuel got in my system, I hit a strong groove for the next hour. After that, I had small snacks every few miles to keep the blood sugar more stable. Personal snacking favorite during this race: corn chips.
All the essentials. Not pictured: magical coke.

The Distance

Initially my goal was to not really have a distance goal, but to see what kind of rhythm I got into and how I felt. I knew mathematically I could potentially cover a 50k in 6 hours, but with minimal long mileage and the potential for a warm day (highs were in the 70s), I kind of left that idea at the back of my mind.  As I began to tick off laps, I realized that I was running about 5.5 miles an hour (including snack stops, water bottle refills, and sunscreen applications) which would put me right on target for a 50k. By the 3 hour mark I was at 16+ miles and I wasn’t sure if I could keep the pace up, but I was planning on giving it a try. At the 5 hour mark, my garmin died, so I was running a bit blind after that point. I knew I was over the marathon, so I kept plodding along. With about 18 minutes left I swung by the scorer’s table and asked for a lap count, and I was at 48. I went back out, grabbed the last two laps to make it an even 50 (I like round numbers) and called it a day a few minutes early (i.e. B-lined it for the pizza I’d seen recently arrive at the snack table). I had estimated each lap to be about 1k, so I felt confident (and happy!) that I’d finished a 50k. When final results were posted, I actually finished 32.5 miles as each lap was 0.65 miles and that extra 0.03 really makes a difference after 50 laps! I was pretty happy with the results and also a bit surprised to find out I ran the most miles in the 6 hour event.
I celebrated with one of my favorites when I got home: a frosty Bell's Oberon.

 

Let's take a look at my pre-race goals:

  • Complete 20 miles. Check!
  • Don't get sunburned. I applied 50SPF before I left the house and again at hour 4.
  • Keep the pace comfortable and conversational. Check! Obviously, nothing speedy about this effort.
  • Continue to work on fueling long efforts. Check. Learned a few more likes and dislikes.
  • Be proud of the effort I put out. Check! I am happy with my final distance and overall performance.
  • Have fun! Double Check!
With that it's time to crown a winner! The closest guess to my total mileage without going over was 29 miles by Susie from SuzLyfe! Susie, I will drop you an email. Thanks to everyone for all the confidence you guys had in me!

Do you enjoy trying out new racing styles? Have you run a timed event?
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