Miles in the Bank: Marathon #4 coming up!

I have made it successfully to taper.  No more long runs (it's nice when an 8 miler is no longer a "long" run), no more speed work, no more 30+ mile training weeks..... for a little while anyway. 

My marathon is in 10 or so days.   I feel like I have done everything I can to ensure a good race.  I have run a15-miler, two 16-milers, an 18-miler, and two 19-milers, so I feel like I'm good on the long run front.  No, I didn't run any 20-milers.  I think 20-milers are overrated.  I like to save anything with a 20 in it for race day!   I have done tempo runs, race pace runs, intervals, hills, trails, negative splits, and three different build up half marathon races.   I have done fast-finish long runs (at least two or three) and a couple of carb-depleted long runs that I read about in an article by Coach Greg Macmillan of Macmillan Running.   They help your body learn to burn fat more efficiently.   I included quality with quantity.  I hit my "sweet spot" for mileage, which is about thirty-five miles per week.  More than that leaves me sluggish and prone to injury.   I strength trained to make sure my posterior chain is strong and ready for the hills in Louisville.   I miraculously avoided injury.  My nutrition has been good.   Seriously, what more can I do?   I'm about as trained as a 41-year old mom of three can be. 

My goals are fairly modest.   I suppose I'll write them here to make them official. 

A. Goal:  (best day ever!)  4:39:59 or better.   Believe it or not, that's a fairly aggressive goal for me.  That is going to require around a 10:40 pace overall, including any walking through water stops, any bathroom breaks, tying my shoes, etc.  That really means running closer to a 10:30 or better.    The plan is to keep all early miles between 10:25 and 10:36.   It will be HARD to not go out at a 10:15 or so when I'm rested and adrenaline is pumping, but I know a conservative start is key.    The point behind my fast-finish long runs was to be able to shift into a different gear the last 5K and really push.   The 2nd part of my A. Goal is to FINISH STRONG in that last 5K.  
(*My last marathon was 5:09 in June of last year at the Hatfield-McCoy, but I ran it for fun and didn't train properly on purpose.  I picked the crazy hilly, hot Hatfield McCoy course because I knew there would be no pressure.   It's fun to do a marathon every now and then just for fun!)

B. Goal:  Between 4:45 and 4:59:59.   I'd just like to come in sub-five, and unless the wheels fall COMPLETELY OFF, that should be doable.   I am comparably trained to when I ran a 4:45:52 two years ago in Birmingham.  Except this time, I think I'm actually a little better prepared.   More quality, fewer slow miles.   However, that was a 35-45 degree day and a fairly flat course with an awesome motivator named Reid I met at mile 12.   He talked me through a lot of those later miles.  I'm looking at a hotter and hillier race this time, but I will at least still have a buddy---my training partner Marlene.  We can motivate one another.   This would require an overall pace of 10:55 -11:05 or so.   If it's a HOT day, if I have stomach issues from all those Gu's and need to make multiple stops, or it's just not my day,  I would be happy to meet this B. goal. 

C.  Goal:  5:17 or better.  In my first marathon, it was a hellishly HOT day.  80 degrees at the start.  200 people taken to area hospitals.  One guy died.   The wheels FELL OFF early--around mile 12.  If not for new friend Carol I met on the course around mile 13, I don't know how I would have made it.  We shared in the suffering.  We kept up our spirits.  We told one another our life stories.  And we finished.   It wasn't a pretty marathon, but we did it.   I think my overall pace was 12:15 or something like that, reflecting how much we walked in miles 13-26.   

D. Goal:  Just to finish unharmed and on my on volition.   It may be ugly, but as long as I walk or crawl across that finish line, I have to be ok with it.    My running club friend had to drop out of Boston earlier this week due to excruciating pain around mile 7, likely a stress fracture.   If something like that did happen to me, I hope I'd have the bravery and good sense he had to just STOP. 

Two weeks ago, instead of running another long 18 or 19 miler, I ran the Oak Barrel Half Marathon in Lynchburg, Tennessee.   It was THE BEST HALF MARATHON of my life.  I went into it with no expectations, just planning on a gentle training run or maybe a tempo run.   The course was gorgeous.  It was on beautiful country roads.  It was a chilly start, and I remember seeing steam coming off a pond in the middle of a pasture in the early miles.  The scenery was just amazing.   I had many good friends on the course and found all the runners to be very friendly.  One whole mile and a half was uphill (Whiskey Hill) around miles 3.8 to 5.2.  I never dreamed I'd make it up Whiskey Hill without walking and wasn't even going to try.   Many friends had warned me about it.  But I was just having one of THOSE days when everything comes together.  I felt great.  I had held back in the first few miles thinking this was a training run, so when I came to the hill, I was perfectly warmed up.  And. I. Conquered. It.   I did not walk.  I actually counted everyone I passed---I passed 32 people.   Everyone around me slowed to a walk at some point on that hill, even when we were 3/4 of the way up it.   At about that point, I WANTED to walk, but I knew it was almost over, so I just held on.  I think CROSSFIT taught me to "Embrace the Suck" and keep moving.   My hilly mile was 10:44 pace.   It was one of my proudest moments as a runner! 

At the top, I kept moving.  After I'd made it through 6 or 8 miles without walking a step, I decided that today I would not walk.  In 14 half-marathons, I've walked in all but two, often just for a few seconds through the water stops, but equally as often when I'm just not having a good day or pacing smart.   Luckily for me, miles 8-13 were all downhill.   After all my long marathon training runs, I felt amazing in those later half-marathon miles.  I was posting 9:30's, 9:15 and just felt like I was flying.   I was pushing and it felt GOOD.   I finished in 2:09, negative splits, and felt like I could indeed run 8 or 10 more at the end.  At no time during the race did any negative self-talk thoughts arise.  I felt happy, peaceful, content.  I just felt truly blessed to be there and to be a runner.   Wow, I need more races like THAT! 

I would love to hear your comments/advice on the marathon! 

After the marathon, I'll have 5 weeks to my 50K.  The 50K is seriously just for fun.   I don't care if I average 14-minute miles.  I just want to finish.  And get the sticker.  

D.

Land Between the Lakes Trail 23K Race Report!

Yesterday, I completed my third trail race---the LBL trail 23K.  I looked it up---23K is actually 14.2 miles.  I must have taken the scenic route at some point because my 23K was 14.37 miles!

On Friday afternoon, I picked up the kiddos from school and gave the 11-year-old very specific instructions for babysitting his sisters until Dad got home an hour later.   I squealed out of the driveway  reluctantly left my dear family at 3:37 p.m., five minutes ahead of schedule.  In my whole life, I'd never traveled alone or stayed in a hotel room alone.  I was excited to have some alone time.

I got to my hotel--Patty's Inn, a former Microtel.  My room was small, but I had a comfy queen-sized bed (all to myself!!!), a little desk, a flat screen tv, a bathroom, a coffee pot....what more could I want?   The mirrored headboard was just a bonus I guess.   (I suppose in an effort to make tiny rooms appear larger, Microtels put a mirrored wall up behind the bed in lieu of an actual headboard.  Feng shui, I suppose....)  The $52 price tag was right and they promised a 4:00 a.m. breakfast and late check out.

I relaxed for an hour and read a magazine, then headed over to packet pickup.  I got a backpack, a shirt, and best of all, a cool technical hat with my name embroidered on the side.   I ran into a running club buddy and we walked around the little town of Grand Rivers for a few minutes to see the sights.  It is a TINY town, so after we'd seen them both, I went to meet blogging buddy Janice (Run Far and Strong) and her friend Coy and their husbands for dinner.    The neatest thing about the running community is you can always have great conversations with people you don't really know!   We had a very nice dinner and I got back to my hotel around 8:30.  The race had a 6:00 a.m. start, so it was soon off to bed with a 4:25 a.m. alarm set.  Well, actually three.   I set the room's clock, and I had brought my daughter's Disney Princess clock as a back up and paranoidly set one on my cell phone as well.  

I watched the hours go by on my many clocks.  10:30, 11:30, 1:00, 2:00, 3:00.  At 4:05 a.m. after about  a total of 12 minutes of sleep, I gave up and got dressed in my race clothes and went to breakfast.   There was lots of stuff I couldn't eat with my gluten intolerance.  Biscuits and gravy, bagels, waffles, cereal were not even tempting knowing I had a long run ahead.   I settled for some fruit salad, oatmeal, and some coffee.    More relaxation in the room and it was time to go.  

The race had a 10K, a 23K, a marathon, a 60K, and a 50 mile option.   The longer races all involve an 11.6 mile trail loop.  Depending on your race, you do the loop 1, 2, 3, or 4 times plus a little on the road.  There were about 600 or so runners, I'm guessing.   I had intended to get in 16-18 for my long run, so I hoped to get in 1 or 1.5 before the race when it would likely hurt less.  I got in .6 of a mile.  I kept running into people from my running club and even I got to see my old friend from the Birmingham Marathon 2 years ago, Reid.  He and I met at mile 12 and finished that thing together.   I have a knack for making friends in races and staying with them for the long haul.   Then we keep in touch on Facebook.  

The race started with a slight uphill climb and about 1.6 miles on the road.   I tried not to go out too fast.   I ran with Troy and Melony from my running club for just a little bit, then I was on my own.  When we turned onto the trail, it was immediately single file.  Within a mile or so, the girl behind me started talking to me, and wouldn't you know it, we stayed together for the whole rest of the race.  Her name was Erica and she was 27, but we had TONS to talk about.  She was well versed on Crossfit, Paleo diet, running, gluten intolerance, and even ADHD.   These are a few of my favorite topics to chat about on runs.  She is also training for the Kentucky Derby Marathon in April, but we can't run that one together as she is much faster than I am.  She was running the full yesterday and I was only doing 23K, so our paces matched up pretty well.

The trail was BEAUTIFUL.   There were amazing views of the lake.  I watched the sun rise over the lake as I ran the first mile and that was pretty amazing.   It had rained almost 3 inches on Thursday, so the trail was a little muddy, but not crazy.   There were several stream crossings and at least one fallen tree we had to hurdle.   Lots of ups and downs and switchbacks.  Amazingly, I only tripped once, but caught myself and I never rolled an ankle.   In the Scenic City Trail Half Marathon, I think I rolled ankles 4-6 times.    The roots and rocks weren't too bad.  The 2nd half of the trail loop had A LOT of long up hill climbs and not too many downhills, but it was fine.  I only walked 3 times, but didn't absolutely HAVE to.  I was just taking it easy.   Plus, as it was single file, if the person in front of you walked, you almost didn't have a choice.  Sometimes there just wasn't anywhere to pass.   We ran along the edge of a cliff at times with the lake down below.  A misstep could lead to disaster!   I feel good about how I ran nearly the whole race.   Erika was great company and just the perfect pace.  We were being cautious and really in no hurry.  We even took our time at the aid stations, enjoying trail mix and m and m's and stuff.  I probably wasted a little too much time at the three aid stations.  Trail races are just so laid back!

Fatigue began to creep in around mile 10 and by 11 my left knee felt like it had a catch in it.  I had powered up a hill instead of walking.  Not smart, apparently.   It continued to hurt and I backed off the pace a little. 

Finally, at close to the 13 mile mark, my buddy and I parted ways.  I headed back on the road and she started her 2nd loop.   At the time, I remember thinking, "Thank GOD I don't have to run another loop."  I was ready to be on level ground.   My A. goal had been 2:45, but I realized by mile 10 that wasn't happening.  I didn't quite push hard enough on the easier first half of the trail.  My B. goal was under 3 hours, and my C. goal was under 3:04.  A friend who was a similar pace to me had run it in 3:04 last year and I wanted to beat her time.  Is that bad???   

I didn't know exactly how much further I had, so I just pushed with whatever I had left on the road.  Turns out, it was something like 1.5 miles, and 1.4 miles of it were up long, gradual hills!   It was a different route than the start.   I managed a 9:36 14th mile (which was stellar for me, I have rarely finished a long run or even a half marathon in the 9:30's) and then the last portion was a 9:06 pace.  That was me really pushing.   I finished in 2:50:15 (unofficial).  My Garmin had me at 2:49:30 because I had started near the back and it took a while to cross the start line.  I don't know if there was a chip reader at the start.  There wasn't an actual mat on the ground, but maybe there was some other method?    Results have yet to be posted.   I ended with 14.37 miles.

After eating a tangerine, I took off and ran 3 more miles so I could get in 18 for the day (basically 14.4 + .6 at the start had me at 15).    The first one was ok.  The second one was hard.  The third one was brutal.   But I got in 18.   Whew!  

Recovery has been rough today.  I really underfueled during the 18 miles.  I had little water, Gatorade, and only two gels.  (I didn't carry my own fluids like I usually do.)   I did have the tangerine and 1/2 a banana and a handfull of trail mix once and about six M &M's on the course.   My glycogen stores are really depleted.   Quads and hip flexors and feet hurt.  I had never run more than 9 miles straight in my trail shoes, and I did 18 in them.  Yikes! 

I think next year, I might want to do the full.

Next up:  Kentucky Derby Marathon.
After that:  MAYBE the Run Under the Stars endurance event.  50K, Baby!!

Frostbite Half Marathon Race Report

Since I joined Daily Mile, I've been writing about my running on there, but it's just not the same.  I hope to be a regular blogger again even if no one reads!

I had a great end to the year with PR's in October in both the half marathon and 10K.   I also paced my husband for his 2nd half marathon, but the course was only 12.65.  Can we still count that?  That would have been my 11th half.   In November and December, I didn't really race, but I joined a Crossfit gym and worked on getting strong!   I finally achieved kipping pull ups and climbed the rope to the top and got to where I can do 4 or 5 double unders sort of in a row with a single in between.   I never quite mastered split jerks and such.  I did almost break my nose in a push press gone awry.  My nose was black/green/gray for 12 days, no lie!   That is hard to cover up with concealer.  After that, my heart just wasn't in it and I decided to focus on running instead.

In January, I started training for the KY Derby Marathon.   I'm also leading a training group for the Y for the Country Music Half Marathon with about 13 people.

Today I repeated the Cedars of Lebanon Frostbite Half Marathon that I ran 3 years ago, except the course was in reverse.  I learned that
A.  The course was better the other way, or at least easier! 
B.  I need to train more on hills. 
C.  Sometimes a race turns into just a training run. 
D.  My "you know what kind of day you are going to have by mile 4" rule still works.
E.  I have to run my own race.
F.  18 mile per hour winds and 30 degrees equal a windchill of 13 and that is painful on one's face.
G.  I cough a lot after being exposed to a windchill of 13 for approximately 2:14:30. 
H.  After 2 hours and 14 minutes, your hands are numb despite the presence of gloves.
I.  Adding in a warm up mile and a very, very slow (lots of walking) cool down mile lets you log 15 miles.  
J.  "Running Against the Wind" would have been very apropo.  But it never came on.  Is it even on my mp3?  
K.  Just because a race is only $6 (state parks series), doesn't equal a good buy if the course is kind of crappy, there are ZERO restrooms for 13.1, there is almost no food and drink at the finish, and they run out of coffee before you get any on a day when the wind chill is 13.  Did I mention the windchill was 13?
L.  Sometimes you don't have much fun in a race and no one talks to you.
M.  When that happens, you can always talk to God.   He listened and even gave me some lovely lightly falling snow between miles 7 and 8.
N.  I'm not doing the Frostbite Half Marathon ever again.

That is all.

Still Running and Crossfitting

The crazy race schedule is going great! The Franklin Classic 10K was a very interesting race for me---after a 9:38 first mile, my Garmin died and I had to run blind for the first time in years. I had been all over the place pace-wise in the first mile, so I wasn't sure if I was going too fast or too slow at any given moment. I just tried to judge it by discomfort---moderately uncomfortable is where you want to be at any given moment in a 10K. I finished just 20 seconds off from my PR. My time was around a 9:34 mile average. I think my time was 58:42 or so. It poured rain during most of the race, too, adding to the memorableness (is that even a word?? memorability??) of the race. The best part was my bestie from high school had hosted me and the kids the night before at her house and even got up at 5:00 a.m. to drive me to the race! She was there to see me finish and everything. Her hubby stayed home with my kids and hers and cooked us all a delicious breakfast.

Then about 3 weeks later, I had my big GOAL RACE-- the Music City Half Marathon. I'd PR'd in that race 2 years ago with a 2:09:42 official time, but the course was 13.22. This time, I PR'd again by over 2 minutes with a 2:07:09! I stopped my watch at 13.1 though and I was at 2:05:52! Either way, it was a big PR! A 2:05 averaged to a 9:36 pace and a 2:07 averaged to a 9:45. I had planned to start out with 9:45 to 10 minute miles, but 9:30 just felt so darn comfortable, I wound up staying there--- most miles between 9:30 and 9:40. I did have a 9:26 and two 9:50's when I was hurting. Apparently, I was trained up for a strong 10-miler. After mile 10, I started hurting quite a bit. My lower body hurt badly in miles 11 and 12---the 9:50 miles. In mile 13, I just gritted my teeth and ran through the pain---back down to a 9:41 pace.

But you know what, a RACE is SUPPOSED to hurt. It's supposed to be uncomfortable. You are supposed to push hard and hang on when the going gets tough. This may be the first time I actually RACED a half marathon. And for the first time in 11 half marathons, I ran every single step. Didn't walk through water stops, didn't stop at the port o john. That was another PR--the furthest uninterrupted stretch I'd run before was 8 or 9 miles. It was a really good day.

Two days after the race, I started at a new Crossfit gym in town. That was a mistake. My muscles were still raw from the race and the first day's workout was a killer. I was in pain for the rest of the week and did very little running and no Crossfit. (www.crossfitsolafide.com) But I went back to Crossfit yesterday and today, and officially joined. I decided to go only two days per week to supplement my running.

Next up: The Go Commando Half Marathon with my husband on Saturday. I hope he has a better experience than last time. He has no nagging injuries, but his training has fallen off a lot the last 3 weeks. Can a guy who runs 1-2 times per week most weeks and sometimes none at all for a full week run a strong race? Guess we'll see. I'm going to stay with him throughout. I think we'll come in under 2:30. I hope we'll stay between 10:30 and 11 minute miles.

Where To From Here?

After my August epiphany "Do what you enjoy," I've been doing just that.

I've been training mostly slow and easy with the Maffetone Method. My max aerobic heartrate is steadily improving. I can run at about a 10:45 pace without leaving the 145 and below aerobic zone. Supposedly this will help my body to burn body fat for fuel more efficiently and translate to faster times. We'll see..... more about that later.

I have done 2 trail runs, which I really enjoyed. Trail running is about two things: 1) Don't fall down and 2) Don't sprain anything. I love the no-pressure-to-run-fast aspect of it, I love the ever changing terrain ("I am going up hill, I am going down hill, I am dodging a tree branch, I am dodging a snake, I am going over a bridge, I am stumbling over a big rock"---keeps it interesting, to say the least!)

I have done several short runs, just a little bit of speed work once a week, and my weekly long run with the group I'm training for an upcoming half marathon. Honestly, the long runs really do feel like work (I mean besides the fact that I clock in and out for them). I think I have fallen out of love (hopefully temporarily) with running long.

Maybe it's because I find myself in a group of people but still mostly running alone.
Maybe it's because it's been just ridiculously hot.
Maybe I needed more recovery time after the June marathon before going long again.

Whatever the case, after all this training is over, I'm thinking that about 8 miles is the maximum training distance I want to do regularly---maybe once or twice per month. Beyond that is beyond fun. That way, I figure I'm always 5 weeks to half marathon ready. I could have my base of 8, then do a couple of 10-milers, a 12, a tapered 8-9, and then BAM--race. My running club president is a big believer in over-distance training. He's planning to run 14, 16, and even 18 before his upcoming half-marathon. Me? I figure if I get in some good quality short and mid-distance runs, 12 miles is plenty of distance before a half. I once had a decent half marathon on just a 9-mile longest run coming off an injury.

To try to put some of the FUN and EXCITEMENT back into running, I think I'm going to do a bunch of races in the coming months. Here's what's on my plate:

1. Sept. 5: Labor Day 10K-- Yikes! That's day after tomorrow! I'm not sure if I can run my usual 10K pace after what seems like months of slow running. Plus, the weather is supposed to be heavy rain and 18 mph winds. I'm running 6 miles in a monsoon, apparently!
2. Oct. 2: Music City Half Marathon. Tom King Course, I'm coming for you! I was prepped for a GREAT Tom King race and a half marathon PR in March, then I got sick the night before the race and during the race had stomach issues. This race is on the very same course..... REDEMPTION! It will by my 11th half marathon.
3. Oct. 15 Go Commando Half Marathon (I'm planning on wearing undies though.) My dear husband is training for his 2nd half marathon and I think I'm going to just run with and support him during this race. It will be neat to run 13.1 together. The most we've done together is 6. (We'd love to run more together. That time, we got a sitter. After all, SOMEONE has to be home watching the kids!)
4. October 22: Wild Thang 9-Mile Trail Race I'm very excited to do my 2nd trail race!! 9 miles should be a bit more doable than that tough 13.1 in May (which I hope to do again!).
5. October 29: Possibly the APSU Homecoming 5K or the Zombie Run 5K. Run at my alma mater supporting their scholarship program or be chased by zombies. Tough call.
6. November 5: Sango Scamper 10K and 5K For only $5 extra you can do both. I did both last year. It felt kinda hard core. Raced the 10K and just did the 5K for funsies.
7. November 19: Turkey Trot 5 or 10 Miler If I'm not COMPLETELY SICK of races by then...
8. December 3: Deer Trail 6 Miler I will run this with my husband. It's about 30 minute away from his parents (aka free childcare!) Hubby's first trail race.

Do What You Enjoy

These words came to me on my 10-mile run yesterday. I had been struggling with what to do running-wise lately. Over the past month or so, I had decided to just use Crossfit Endurance workouts for running and Crossfit for strength training. Then I discovered after just a couple of weeks that CFE workouts are all hard, all-out suckfests. Yes, they were quick and dirty, but it took away the part of running I enjoy---just getting out there and running for an hour or even two---relaxing and letting my stress slip away, enjoying good music and the conversation of a friend. Don't get me wrong---I want to be the best runner I can be. I want to see improvements. I don't mind hard work. But when every run is tied to pace and splits, running starts to feel like a job and not a stress reliever. If I were totally crunched for time, CFE would be a great way to go. But, heck, I only work part-time and I will have all 3 kiddos in school this year after August 23. I have time! (Can't spend all that time cleaning!)

So, then I started reading The Big Book of Endurance Training by Dr. Phillip Maffetone. Within a chapter or two, I decided to adopt his method of training, which he calles the Maffetone Method. This method is advised for anyone who has really plateaued in their running. I had been seeing some improvements in short distances, but not in long distances lately. It involves building an endurance base at your maximum aerobic heartrate---ALL running during a period of time is at that heart rate. A quick click on Amazon and I had a heartrate monitor. I took the MAF (max aerobic function) test and was shocked to find out that after all that anaerobic training, I could only run at an 11:20 pace and keep my heartrate under 145. I can run a mile much faster than that, but my heart rate very easily gets up to 90-95% of my max heart rate. That shows a lack of overall aerobic fitness. He doesn't recommend any strength training (it is all anaerobic) during the base building period and no speedwork. I figured I'd better lay off the Crossfit and just focus on the running. If I had to choose between running and Crossfit, I'd choose running.

So, for two weeks, I did no CF and just ran a lot of slow, easy miles. And then I realized I missed Crossfit!

So here I am now, just trying to figure out how to keep strength training through Crossfit, which I really do enjoy, one or two times a week plus building my aerobic base with easy running. I can already see some improvement--yesterday, I was able to run a mile or two of my ten-miler at 10:50-11:10 and keep my heartrate where it needed to be.

I thought about a late fall/early winter marathon, but the only one within driving distance that fits our schedule is the Rocket City and they have a strict no-music policy. Music is one of my favorite parts of running--I love saving it until the later miles where it inspires and re-energizes me. After a lot of debate about whether to register (it usually sells out right about now) or not, those words came to me---DO WHAT YOU ENJOY. That settled it.

This whole running and exercise thing SHOULD be about doing what I enjoy. What do I enjoy?

1. Doing small, local races. (Especially if I place, which is rare, but still happens.) I'm excited about this year's state park series and hope to do a few.
2. Running at a relaxed, conversational pace. Sometimes alone, sometimes with a friend, sometimes with music.
3. Running short tempo runs and intervals, too, just not every time I run.
4. 10K's and Half marathons. The world doesn't revolve around the marathon. And as a masters runner, I'm thinking that about 1 per year is enough. 2011 is done!
5. Trail running! I just love the trails and FINALLY found a pair of trail shoes that work for me. Now I'm working on finding trail running buddies.
6. Having a running schedule, but not being married to one. KWIM?
7. Push ups, pull ups, burpees, kettlebell swings. I enjoy many aspects Crossfit. Just not killing myself with it. I don't care much for heavy lifting, but the bodyweight exercises and plyometrics are fun.
8. Treating my body like a temple. Putting good foods into it. Right now I feel lousy because of two days of bad food choices. I feel happier and healthier when I eat right.

WHAT DO YOU ENJOY?

Here is a song that really inspires me on a run. I really like the line at 1:47.

http://www.youtube.com/watch?v=ifC88SSQvBU

Marathon #3: Hatfield-McCoy Race Report

This is a play-by-play of how I remember the Hatfield McCoy Marathon.

4:32 a.m. I wake up after about 20 minutes of sleep. I went to bed at 10, but could not sleep. First, we had cannon fire from the re-enactors camping across the street, and then 8 trains shook the walls of the Inn right on the train tracks. All of them seemed to have their brakes on and each train was one long screech.

6:30 a.m. The four of us arrive at race: Donna England, Kathy Grayson, Christie Kettle, and me. Get in port o potty line. Then turn around and get into it again. Take pictures with the Hatfield and McCoy actors in their period costume. I’m a Hatfield today!

6:50 a.m. Pre-race prayer by race director. Very nice.

7:00 a.m. We all make our way to the start. With no warning or “on your mark,…” we start. Then the re-enactor fires his musket a few seconds after the fact.

7:01 a.m. Our group of four has already separated! Donna and I are a little ahead of them. We are never together again on the course. Donna and I stay together. She is a fellow RRCA running coach and my personal marathon running coach today! We’ve both done 2 marathons prior.

Mile 5- A gentle incline starts. Donna and I are doing a 6:1 run/walk ratio, talking and looking at the creek beside the river. We are running around a 9:48 to 10:40 pace and walking at a brisk 13:30 to 14:00 minute pace (aka a hauling butt walking pace!)

Mile 6- Since our hotel is on this road, we know what is coming--- Blackberry Mountain!

Mile 7 to 8- So steep. We drop to a 4:1 run/ walk. We make it up the mountain in good shape! As we arrive at the top, this huge wind comes through. Cups from the water stop are flying, trees are bending, it was surreal. I decide it is God saying hello and congratulating us for making it up the mountain. As suddenly as the wind comes, it abruptly stops.

Mile 8-9- A long one-mile downhill. My quads remember this quite well. It is too steep to enjoy any speed. I don’t want to walk any on the downhill, but Donna makes me follow the 4:1. She knows my knees will thank me later. I jog during the walking portions when she isn’t looking. (he he) I just hate to walk on a down hill!

Mile 11-12- It is RAINING and it is WONDERFUL. I am soaked from head to toe, but I am not hot! Donna and I make a friend, Doug, and he’s married to a Donna. Weird coincidence!

Mile 13- Half-way point. Feeling good. It is not raining, and is getting hot and humid. Have to literally run past my hotel room. I thought it would be hard, but it is not. I’m not ready to stop and excited to see what lies ahead. Kind of hungry….

Miles 14-17- We are on a very remote, narrow paved path (road?) through the woods. Beautiful views of the mountains. I take several pictures during my walk breaks. Donna and I are together a lot. I turned on my music (one ear bud only) finally. Fatigue is creeping in but my music keeps me going. My right ankle has started hurting a little.

Miles 18-20- We had a little detour onto a gravel road which became a dirt road then pretty much a trail. It was a nice change of pace. I ran mostly alone through here. It was really peaceful. It reminded me a little of the trail in Ashland City, but rougher with bigger rocks.

Mile 20 or 21- I catch back up with Donna at the golf course. We cross the SWINGING WOODEN BRIDGE together. I get the impression she doesn’t like heights when she grabs onto my arm. She doesn’t want me to run across it since it would make the bridge shake and sway. It is very high in the air and kind of rickety. We speed walk it.

Mile 21.5- Ankle is really hurting after that trail section and the bridge area. I remember I packed two extra-strength Tylenol in my bag for emergencies. Yay! This qualifies as an emergency. Donna and I part ways at a self-serve water stop. I tell her to go on ahead because I’m hurting and really slowing down, but my spirits are good. I remember that marathons are HARD.

Mile 22- I can no longer run. Right ankle is at about an 8 on the pain scale. I’m convinced I have a stress fracture or sprain. (I was leaning more toward stress fracture.) I walk a few minutes and try to run. I only make it 10 steps. Now I’m limping. This is not good. I still have 4.2 miles to go. That is a long way to limp. I call my husband to tell him what’s going on since I finally have one bar of cell service. Talking to him makes me feel better. This is the point where I say, “Never again.”

Mile 22.5-24- Now, walking hurts only slightly, so I can stop limping. I pick up the pace to about a 13:45 minute/mile power walk. Every now and then, I try to limp-run a little, but it hurts too much. I am mostly alone, but I passed a couple of guys walking slowly and two women passed me. We all chat briefly. These are the nicest people! I’m feeling pretty discouraged, but determined not to quit, even if I have to limp or crawl. I find myself talking to myself….. out loud. I try singing out loud with my music. I try to notice the beauty of the trees, mountains, and river.

Mile 25-26.2- Thank you, Tylenol! I can now jog with pain that is bearable. I try to keep my stride short and light with a quick foot turnover. I’m not thinking about anything but getting to that finish line. Around 26, it hurts again, but the finish line is in sight, so I run through the pain. It will be interesting to see the grimace on my face in the finish line pictures since I was running through the pain. I high-fived the two Hatfield-McCoy actors as I crossed.

26.2: I cross the finish line in 5 hours, 9 minutes, and 4 seconds. I have two slices of cold watermelon and make my way to the first aid tent. A sweet volunteer helps me take off my shoe and sock and puts an ice pack on the ankle. She wraps gauze around it to hold it in place. I limp around holding my shoe until I find my friends.

Later, I get my Mason jar with my plaque—123 rd finisher out of over 300. 6th out of 16 in my age group. I’m proud of that! It was faster than my Country Music, but slower than Birmingham. But it was harder than both!

Despite the pain, it was a GREAT DAY and a GOOD RACE. I experienced suffering in this race, but when you sign up for a marathon, that’s just part of it. It’s so funny how you go through highs and lows in a long race. The only low I went through was those couple of miles. I’ll take it! By the end, I’d gone from “Never again” to “maybe another one some time.”