Etowah River Run 5k - race recap

This race is a special one for me. It marks my running anniversary or runningversary (if you will). Five years ago was the first time I laced up a pair of running shoes. Five years ago was my first race - the Etowah River Run 5k. With my best pal by my side we made the 3.1 mile trek from the road, to the trail and finally the finish line in 48:32 in July 2009.

This was then...

The next year I came back with my hubby to run it. Finishing then in 43 minutes and some change.

Deciding we had not had enough we came back again the next year where I finished in 35:02.

I have improved a  ton in terms of not only weight loss (-90lbs) but running since that first time and even the other 2 times running this race. I had high hopes for this year. My goal was of course to beat my current 5k pr (25:51) but I knew either way this would be a course PR for me.

I got my race plan on Thursday and was excited. I knew it was doable based on the course and my training. I was rady mentally and physically to go get it.
This year the race was chip timed, which was a huge plus. In past years they relied on runners to stop after the finish and record their time on a piece of paper!

We got our race packets race morning, did our warm up and hit the port-o-potties before doing a few striders and lining up. At the start line there was an announcement made that due to some recent storm/tornado damage the back part of the course on the trail there might be holes. I was not worried at all. I figured it would be like one of the trails here where there would be a few ruts in the trail but nothing we couldn't dodge.

I held my pace as close to my race plan during the first mile as best as I could.
Goal - 8:00-8:10  Actual - 8:12

Around mile 1.5 my stomach began to talk. I'm kinda over the GI issues actually. I begged w/my body to relax.
Goal - 8:00 - 7:50  Actual - 8:44 (boo hiss boo)

Then it got tricky. We were basically single file on the trail/cross country portion of the race. When I saw an opening and I was able to pass people I did. The grass in the infield towards the finish was mega high. Not something i recall before in this race and definitely not what I expected this time. It made it difficult for me to really pick up my pace despite my best effort.

Goal - all out  Actual - 9:08

I finished though.

Garmin - 27:32
Actual - 27:34.03 (.08 away from 3rd place in my age group...mega pisser)

I am still very very very happy with how this race went despite how bummed I was to not hit my race goal. A course PR is still something to celebrate and the big picture is even more important for celebrating. 21 minutes faster than when I ran this the first time 5 yrs ago and 7:30 faster than when I ran it last 2 years ago.

This race also told me that road racing is quite different than trail/cross country courses. And that my friends in Knoxville are so much faster than those folks down south. ;)

 

More stats on where I finished:

154/364 overall

36/150 women

4/15 in my age group

I'll be back next year, hopefully. It was a fun weekend with my hubby (and family).

Crazy 8s 8k race report

This is going to be short and sweet. I ran this race  wks ago and just never got around to a recap, oops!

What: Crazy 8's 8k
Where: Kingsport, TN
When: July 13, 9:58 p.m.

We took a road trip w/some of our fabulous running friends to run this awesomely CrAzY race! It was a total blast. I had not ran it before so it was a PR race for me. I was looking to do better than I actually did but given the time of day (and what now seems to be a recurring race day GI issue) I was happy with my finish.

I executed my race plan as best I could but between the extremely crowded race, time of day and my GI issues I gave what I had for the race/day.

Finish time: 44:51
Current 8k PR:  43:49 (from the fall)

In the end I KNEW I could have given more. I think I will always think that even on my best race/day. I think that's just the competitive runner in me. We had a great weekend away with friends. And this is definitely a race I will consider running again. Lots of support and very well organized.

Road to Indy - wks 2 and 3

Week 2 total mileage - 32
Mon - 5 mi easy - Done!
Tues - 7 mi total -
Track day/speed work - 2 mi warmup/3x1 mi repeats (goal 8:30/20- 8:00/8:18/8:20) 2 mi cool down
We also went to BeautyHunters bootcamp. It's free and amazing!
Weds - scheduled 5 mi, skipped to sleep in!
Thurs -  rest day, ran 5 mi to make up for Weds miles
Fri - 11 mi - did this before work. Automatic Rock Star status earned for that!
Sat - 4 mi easy

Week 3 total miles 28 (I logged 26)
Mon - 4 mi easy
Tues - 2 mi warmup/20 min tempo @8:40 pace/2 mi cool down (total mi 6.34)
Weds - 4 mi easy
Thurs - rest
Fri - 30 min core class/3 mi run (should've been 4 mi but I screwed my hubby's schedule up...oops)
Sat - 8.5 mi (part of this was a race, recap soon!)

Some of you do follow me on Instagram and Twitter but if you want to follow my photographic journey to Indy Monumental Marathon you can find me here and here.

Since it's been a while I obviously forget all the details of my training weeks. I'm in week 4 now and came down w/laryngitis. Crazy. I feel fine but wasn't feeling great on Monday. This has caused my schedule and mileage to be a little off this week, which is a major bummer to me but I needed the extra rest to strengthen my immune system!

Say Hello to the #WaveSayonara

Disclosure: This post is sponsored by FitFluential LLC on behalf of  Mizuno. All thoughts and opinions are mine. 

Meet the new Mizuno Wave Sayonara.

 I am really excited to be able to share my review of these shoes you with all. I am equally excited that I was given such a fabulous opportunity as testing them before they become available.  I recently started running in Mizuno brand shoes (Wave Riders) for my long and easy runs but wasn't aware that Mizuno had a light weight shoe for speed type workouts until presented with the #WaveSayonara. I have previously worn a light weight shoe for speed work and racing and since wearing the Wave Riders I was thrilled when the #WaveSayonara showed up on my doorstep. I just started training for my 2nd marathon so I was happy to have another shoe to add to my rotation for my easy runs and speed work. You can also see that Mizuno continued with their fabulous design... these shoes are cute and colorful. Mizuno never disappoints there!

Here is what Mizuno says about the #WaveSayonara:

–

Our lightest everyday training shoe yet.

Speed is now more accessible than ever

and something that can obtain on a daily

basis.

Sayonara is light, low-to-the-ground, and

versatile so any run can be as fast as ever.

The euphoric foam midsole ensures the

proper cushioning without added weight

and bulk so runners experience a light,

smooth, comfortable, and responsive ‘ride.’

Now, running enthusiasts can wave

goodbye to slow and say hello to more

energized, mezamashii running.

These shoes are indeed light. Weighing 7.1 ounces and  8.1 for men (depending on size) they felt as though I had next to nothing on my feet. Since I am an endurance athlete/distance runner I have been use to sizing a half size up in my running shoes the last year. I did the same for the #WaveSayonara. At first, I was concerned about this because they felt a bit long BUT once I had my sock on and began running in them I was happy to have sized a half size up. I like the wiggle room for my toes and find that my toenails are less bruised with the distance I run. That being said, always always go to a running shoe store to be properly fit for YOU/your foot.

I am a neutral shoe runner (or at least since losing 90lbs and changing my gait/form) so I was extra happy that the Wave Sayonara is a neutral shoe. This shoe provided me with the cushioning, support and weight that is important for a great run. I've also been an injured runner. This was another point that made me a bit nervous about adding a new shoe to  my rotation, so I took the shoes to my coach to look over before trying them on my first run. He has a friend that works w/Mizuno and sent him a picture of my shoe asking for info. He got nothing but a great review. Coach approved! So the next day I set out for my first run.

4 miles was on tap. Immediately I LOVED the #WaveSayonara which I had a feeling I would given my love for the Wave Rider. The #WaveSayonara is light, flexible and super comfy. I felt like I was just gliding along the road. I was hardly aware that I had on a new to me shoe. Typically I would have to break in a shoe when they're new but not this time. This shoe moved with my foot with so much ease. When my first run in them was over I was excited to be able to spread the word but looked so much more forward to my next run in them!

Despite the smug look on my face I had a great run, it's just flippin' hot in E. TN!

So far I have logged 20 miles in my #WaveSayonara and have a feeling that these are going to be a staple shoe in my running wardrobe and a huge part of my marathon training. I'm looking forward to more "brilliant" runs with my #WaveSayonara.

The best part for YOU is that fast is quickly approaching. If you are looking for a light shoe for speed work and racing get ready. Beginning July 5th YOU too can get your own pair of Mizuno Wave Sayonara. They retail at $119.99. 

 Learn more about the Mezamashii Run Project here.

Road to Indy - week 1

I mentioned on Friday's post that I just started training for marathon #2. I will be running the Indy Monumental Marathon in November. My training started last week. Here is how my week looked:

I was to run a total of 28 miles for the week.

Mon - 4 mi easy w/core workout and 6x100 striders
Tues - 2 mi warm up, 2 x1 mi repeat, 2 mile cool down plus D-flex/core
Weds - 4 mi easy w/core workout and 6x100 striders
Thurs - rest
Fri - 4 mi easy
Sat - 10 miles easy

This is what I actually did.

Mon - 4 mi (38:26) w/core workout and striders

Tues - dflex/core 2 mi up (19:27) 2x1 mi on track (8:12, 8:13) 1.75 mi down (16:38)
Goal for repeats was not to PR but to get back in a comfortable rhythm after a week off. Goal met.
Weds - 4 mi (37:14) w/core and striders
Thurs - off
Fri - Bootcamp then 3 easy (28:46) Had to cut a mile short due to stomach issues.
Sat - 10 easy (1:39)

Overall I felt great getting back to the swing of things this week. I only added one extra workout this week and that was Bootcamp before my run on Friday. I probably will not do that again and will stick with BodyPump on Wednesday morning. Bootcamp, while I love it, was just a bit too intense for a pre-run workout and since it changes weekly I never know what to expect or how my body might respond. So, I think it is safe to get my total body weights workout in through BodyPump on Wednesday mornings.

Our long run Saturday went well. We started early (6:30am!) to beat the heat. While it was a bit cooler it was super humid and I was soaked by the end of the first mile. I was glad by 8am that we decided to get the early start.

Today kicks off week 2 of marathon training! My easy runs now jump from 4 miles to 5 and I'm excited to see how that goes.Week one on the road to Indy done. Bring it on week two!

Friday Five

1. It's been over a week since my last post. Insert slacker status on the blog.. ONCE AGAIN!! I know you're shocked. I took my rest week seriously y'all and this week I am BUSY. Marathon training is in full force as of Monday this week and so far going well. I'm excited about my little road to Indy. I'll have more on that later. I do think I am going to do weekly training reports (starting Sunday) where I recap the week. I wanna keep a nice little log of my 2nd marathon journey.

2. I am not kicking my Diet Bet's butt yet. I was doing well the first week plus even with being on the road but again my body is at a standstill. I've limited my cupcake intake, been eating more fruits/veggies and of course running like a crazy person but the scale won't budge. I've decided I'm ok with that but dang... I still want to lose 3 more lbs to at least win back my $10. If I don't, fine. But I do think I will start another challenge or join one at least. Surely with marathon training gearing back up I can get back to last yr's marathon weight!? I mean, I'm not totally concerned w/the number on the scale because my clothes fit well BUT it would be nice to shed a few lbs instead of hanging steady at the same number for so so so long.

3. So, Tuesday my oldest hit double digits. Y'all I have a 10 year old daughter! It is hard to believe that time has gone by so fast. I keep thinking about how much SHE has changed over the last 10 years but at the same time I have reflected on how much I have changed as well.

4. I took Bootcamp before my run this morning. It's been a while since I had gone to that class. It was decent but definitely not a favorite. It's only a 30 minute bootcamp so it's very fast paced. I just did not care for the specific "routine" today. And I swear I did something to my dang shoulder, must've been that dumb 25lb kettlebell I used for tricep extensions. Yeah, probably shoulda used a lighter weight at least for today.

5. I left the windows down in my car on Wednesday after a sweaty run. I wanted to air the sweat out. Guess who woke up at 4am during a thunderstorm on Thursday morning and remembered the windows in her car where still down!? Yep, moi. Oops. I'm still trying to get the nasty stench from the rain out.My hubby has worked hard this week to vacuum, shampoo and Febreeze the heck out of it to help me out. Just a word of advice, those Febreeze commercials are way way wrong!

Making it through a rest week

Y'all my schedule this week is all about actively resting or something. Actually my schedule for this week says -"REST WEEK Run when you want, no more than 3 miles and no more than 4 runs."

I worried about how I would handle this week with trying to shed a few lbs and a chance to win my DietBet game since I wouldn't be logging all those miles this week. So, last week when my DietBet started I really focused on getting back to cleaner eating and smaller meals. I normally don't struggle too bad w/that but have been a bit more relaxed since I log 30+ miles a week. I know how that crap sounds - just.like.crap. It's baloney to think that I'd ever be able to outrun my diet and NO I don't think I can. In fact, y'all I KNOW I cannot. And if you have been here long enough you know that I know. :)

My point is this- I am still a few lbs heavier than I was on April 1, 2012 when I ran my first marathon. I don't love that. I want to be either at the same weight or lighter on November 2, 2013 when I run my second marathon. So, I am trying hard hard hard to get these lbs off. This week has been hard though without all the extra miles.

I raced Saturday (you can read about that here) and since then have been on rest days. I thought I would get up Monday and do a light, easy few miles just for the sake of the calorie burn. Not.so.much. I even packed a gym bag and planned to hit the trail with my hubby that evening. What did we do? Hit up the local Panera for a quiet dinner (I had salad) while the kids were at VBS. Total rest day.

Tuesday - same thing. I had hubby pack a bag and we had planned to hit the gym for a couple cardio miles and weights after we dropped our kids off at VBS. What did we do? Dinner out (I had salad, again).  Totally rested again.

Now, wait. I say I totally rested. I've been participating in a "squat challenge" with some gals online and have been doing that. 70 and 80 squats Mon/Tues. So not complete rest, right?! 

I cannot recall a time I have rested from running for more than a couple of days in the last 8 months when I began training with Knoxville Endurance and my awesome coach, Bobby. (you can read my little testimonial about KE and my coach here). Anyway, this week was (or is?) suppose to be about rest from the sport because next week I begin training for marathon #2 (more about that soon). So, I took 3 solid days in a row of rest. I hardly know who I am but I do know that rest is good.

Last night I decided that Wednesday would be a double header. Ok, fine.. this isn't baseball but whatever. I got up this morning and went to BodyPump for only the 2nd time in the last 8 months. Four hours post Pump and my arms still feel a bit like jelly. That means I did the work. And that feels good! This evening is a fun social run that I am looking forward to as well.

I am only slightly concerned about tonight's run because  in the back of my mind I have worried about what 3 days off may have done for my fitness. Has my pace suffered? Will my breathing be off? Those sort of things weigh on my mind more than they should. I know how crazy that sounds. I also know that rest is vital. A break in training is a good thing. It is what I need mentally and physically so that next week when I hit the track for speed work again or when I lace up for my easy runs and my weekend long run that I am 100% focused and my body is fresh to tackle the next 16 weeks of marathon training.

I'm half way through this week of rest and I already feel like it has served me well.
So tell me, how often do you take a break from the sport? Do you feel re-energized and focused? Do you worry about how it will effect your training?