The Final Tally

On January 1, 2012, I decided to meticulously log every mile and every workout.   The final results are in:  I ran 1245 miles in 2012.   I crosstrained..... wait for it......    128 miles.   Total mileage:  1373.  

Well-rounded, I wasn't. 

I ran one 50K, two marathons, four half-marathons, one 10K, two 5K's and two trail races--9 miles and 23K (14.2 miles or so with 11.6 on a trail in the middle). 

I spent more time on trails than ever before and fell. in. love.   I think the trails are meant to be my home.   Maybe I should log all my miles there in 2013?   The only problem is the safest trails in my town are 1.9 miles and .9 miles long.  It's kind of hard to do a long run there.   There are 40+ miles of technical, deserted trails (read "scary" and "dangerous" and "desolate") just four miles from my house.  But, it's just not a safe place to run on my own.  

I just realized that the only two races I've registered for in 2013 are not road races--one is trail and one is on a crushed-limestone track.   Do I detect a TREND at work?

I am having LOTS o' trouble with my ankle lately.  I had been running 2, 3, and 4 milers since my ankle sprain,  then I ran 7 for an awesome cause (the Angel race).  It didn't hurt much during, but it has hurt since.   I ran another 7 miler this past weekend (two Saturdays in a row with 7 milers) and both my ankles felt like someone was stabbing them afterwards.   In both cases, I was sore after just 7 miles in my hamstrings.  I don't know if I'm running differently or just am not adapted to 7 milers.

There may be two choices--- back off on the mileage to closer to 5 for my long run OR find a gentler way to run far without pounding pavement.   Maybe do it on the college track (soft and spongy) or a trail or the 3-mile gravel road (also desolate and scary) near my house.

I am registered for a trail marathon on March 9.  Hmm... getting from 7 miles to 26 in 10 weeks?  Might be possible, but probably not advisable.   Looks like I'll drop down to the 23K and then maybe look at a full further down the road---like in May.

The Super-Duper-Year-End Review a.k.a. 2012 in a Nutshell

Looking back on 2012, I'll be honest, it was not my favorite.   I won't go into the personal details here, but it will suffice to say that I will say goodbye to 2012 with pleasure.  

Running-related, here's the good:

Favorite Races of 2012--Top Three

1.  My favorite race of 2012 was the Oak Barrel Half Marathon in April.  Around Thursday of that week, a friend decided she could not use her bib and wanted to sell it.   I had no plans to run this race, but I jumped on that opportunity.   (I know this is questionable ethically, but the bib was paid for and I made sure to write MY info on it in case of emergency and agreed that I would not sue the race directors even if harm came to me since I had not signed the waiver......)   It was a cool 35 degrees race morning and I went into it with no expectations.  I did, however, want to see if I could make it up Whiskey Hill without walking.  I ran slow and easy the first four miles, including up and over Whiskey Hill.  I began to speed up after the hill and ran my fastest 2nd half of a half-marathon of all time.   I felt WONDERFUL and ran every single step.  (It helped that the 2nd half is all downhill.)   I should run more half-marathons that way--- go in relaxed, no expectations, take it easy the first four miles, then speed up.   I "let the day come to me," so to speak.   I wish I felt that JOY AND HAPPINESS in all of my races.

2.  My second best race was the Kentucky Derby Marathon, also in April.   I ran easy the first half and hard the second half.   During the first 8 miles, I thought I was just having an ok day, but as time went on, I felt stronger and stronger.  My fastest mile of the day was mile 25.   What a GREAT day!  I had to work hard, but I PR'd by 9 minutes.  It was such a nice feeling to read the splits I'd written on my arm to make my 4:39 time goal and discover I was ahead of that time goal the whole way.  I finished in 4:36, three minutes faster than my A. goal.    

3.  Tie:  A very good race was the Land Between the Lakes Trail 23K in March.   I enjoyed this race and made a friend on the course.  I ran somewhat cautiously, and missed my time goal by about 3 minutes.  I felt strong on the trail (no trips or ankle rolls or falls!) and finished strong, however.   Another good race was the Bear Crawl 5K.   I got up the morning of the race and decided to drive to Mount Juliet, TN to run this race, not knowing a soul in Mount Juliet, and again--with no expectations.   I ran as fast as I could for the day and did my best.  I was 11 seconds off a PR and won 2nd in my age group.  It was worth the trip!

Not-So-Favorite Races of 2012--Top Three

1.  The Frostbite Half Marathon in February.   It was an ugly course with a windchill of 13 and ridiculously strong winds.  My body wouldn't go as fast as I wanted it to go.  Lots of negative self talk as I got left behind by my training buddy, who was having a great day.   Also lots of walking. There was a period where it snowed, and that made it somewhat lovely for about 90 seconds.  Then it was miserable again.   I felt like my face was going to fall off in the final stretch on an open highway with those winds. 

2. Run Under the Stars 10-hour Endurance Race.   The name says it all.  (ha ha)  Not really, the fact that it was a night race, an ultramarathon, and went on for 10 hours really did not influence this race being on the bad list.  What did affect it was simple:  MY SHOES.  Or, more specifically, my FEET.   I had bought a new pair of Brooks shoes the same size as my prior ones, but kept getting blisters in them.  I tried several different kinds of socks to no avail.   I assumed it was heat and humidity related.  For the ultra, I stupidly took those shoes and two other back up pairs.   I used tons of Body Glide and started the race.  I ran round and round a 1/2 mile track.  I was actually getting a little bored by mile 3.   I had talked and talked with my training buddy through our spring training and I think we were out of things to say.   There were 99 other folks there, but they weren't talking to me.  By mile 7, I had blisters.  By mile 13, I could no longer wear any of the three pairs of shoes I had brought.  My feet were covered with blisters and all my toenails felt bruised.  Every single step was painful.   My feet had swollen (since it was a night race, I carb loaded, and had a lot of sports drink with sodium so as not to DIE) and I had started in slightly-too-small shoes.   It wasn't until I put on my friend James's man shoes that I was able to run somewhat comfortably.  It was a long night.  I just circled the track mostly alone in the darkness.  I finished my first 50K with my knees and ankles holding up well.  My endurance even held up well, but my spirit was sort of broken.  I suffered (honestly, needlessly) and felt like I didn't get anywhere despite sixty-three laps around a track.   And I thought, "What does this even prove?"   It was months before I made peace with it and put my 50K sticker on my car. 

3.  Franklin Classic 10K on Labor Day.  I really enjoyed this race the year before, but this time, it was terrible.  When I opened the door at my friend Rhonda's house at about 6 that morning, you could cut the air with a knife, it was so humid.  It was supposed to rain, but the drops never came and the air just sat heavy all around us.  Breathing was a chore.  Running AND breathing at the same time were challenging.   Humidity really, really affects me.  I couldn't even get to goal pace in mile 1.  By mile 2, I gave up and called it a training run.   I tried to stay positive, but it was hard.  I finished about 3 minutes slower than the year before.  Three minutes!  In a 10K!

Most Epic Event of 2012--A Combination of Good, Bad, and Ugly

And finally, the most EPIC race experience of 2012 had to be the Flying Monkey Marathon.   I registered for the lottery on a whim and was shocked when I got in.  I was already burned out when I started training for this.  But this isn't a marathon you can just wing.  (ha ha, I made a pun--unintentionally)  You have to train.  On hills.  So, that's what I spent the fall doing.  I ran a lot of hills.  I ran a lot of long, slow runs.  I ran so many hills, my left knee and right ankle hurt almost constantly.   I got to the race start with butterflies in my stomach.  I tackled the hills as best I could.  Then, at mile 10.5, I FELL on a random downhill.   I'm pretty sure I stepped on the edge of some broken pavement or a pothole.   I rolled my left ankle (the good one) and landed hard on my right knee and wrist.  I got up bleeding in three places and kept going.  I tried to laugh it off.   I limped the first half mile, then tentatively began to run again.   My wrist was hurting more than the ankle.  I thought the wrist was broken.  It swelled immediately.  The ankle finally went somewhat numb, and I continued to run the relentless hills.    I finished that damn race, and the 2nd 13.1 was only 3 minutes slower than the first 13.1.  I was proud of my 5:03.  I feel like I had a sub-5 hour Monkey in me. 

The aftermath of the Monkey is what makes it less of a "win" and more of a "loss" though.   In the six weeks since the monkey, my wrist has healed.  Both ankle and wrist were sprained (I had many xrays).  However, the ankle has not healed.  In fact, not a day has passed without some pain--whether that is just walking across the floor, down stairs, or trying to run.  I've only run successfully a handful of times.  I feel like I have lost speed, endurance, motivation, and some heart.   I feel like I'm starting back at square one.  

This photo reminds me of my experiences at both RUTS and the Flying Monkey.  I perservered, but it was not exactly one of those "empowering moments."














So, that's 2012 in a nutshell.   I have already registered for the LBL Trail 23K again, RUTS in June again (I'm going to have FUN this time!), and I'm strangely considering both the Frostbite Half (new course this year!) and Flying Monkey again.   The Flying Monkey is more about redemption than anything. 

Hello, 2013!!

26.4.26

Yesterday, I participated in the most amazing event in Nashville, Tennessee.  26.4.26 was a memorial run/fundraiser for all the victims of the Sandy Hook Elementary School Shooting.   As a mother of a 1st grader myself, I have been intensely affected by the deaths of those children.   I've never had any event in the news affect me quite so much.  I have given my children so many more hugs and kisses in the days since the tragedy, and my heart just aches for those parents who can no longer hug and kiss their own children. 

On Monday, a few Nashville area runners texted back and forth about maybe having 26 runners run 26 miles on Saturday in honor of the victims.  Then, a Facebook page was started.  More and more people shared the page and the run was born.  It ended up with over 1,012 runners (some in Nashville, some running other places) running 10,000 miles and pledging over $30,000.   I was honored to be a part of it.   I'm the one with the frizzy blonde ponytail in the light green shirt, white hat, and pink headband to the left of the angel sign.   

We were each given an angel to run in honor of.  Here is mine: 

I had studied the sweet faces of all the children.  I had read their biographies.  I had cried for each of them.   I knew immediately which child my angel was when I received it.  I could picture her little face.  I just spent the run praying for her parents and the parents and families of all the victims. 

I had not run more than four miles since my ankle sprain 5 weeks ago.   The race had a 6.5, 13, 19.5, or 26 mile option.  Three ladies and I decided to do the 6.5 option--together, we ran a mile for each of the 26 victims.   Each one of us was a mother of three and had a child close in age to the victims. 

I wasn't sure how my ankle would hold up, but it did just fine.  I was tired by the 6th mile from detraining, but overall, it went well.   It's strange.  I'm very sore today from a 10:10 paced run on a flat course.  I think I may have altered my gait and run extra softly (maybe finally midfoot striking!).  My calves and hamstrings and inner thighs are quite sore.   It was the same course as the Music City Half Marathon, my half marathon PR from October.  There was no way I could run 6.5 miles at the pace I maintained that day.  It's amazing how fast detraining occurs.

I've actually enjoyed my little 5-week break from running.  I ran a few miles here and there-- 2, 3, 4-- and cycled several times, but this was just the perfect cause to get back into my sport.  How could I not participate? 

I feel like my ankle is 85-90% well and my wrist is probably 95%.   I'm looking forward to many happy miles in 2013. 

Monkey Attack Update and a Different Kind of Runner

The Old:
I am a little over two weeks post-Flying Monkey Marathon.  The Monkey Attack that I suffered 10.7 miles in continues to plague me.  (See previous post.) 

Five days after the race, I spent Black Friday at the walk-in clinic.   Both my wrist and my ankle were still swollen and painful, and I was concerned that I might have a broken bone in my hand or wrist.  On Thanksgiving Day, I poured a glass of tea, and my wrist could barely support the tea pitcher.   A gallon of tea was painful to hold.   I also walked a mile (I'm doing a mile-a-day challenge through New Year's) and walking was surprisingly painful.  That's when I decided to go to the doctor the next day.   Three hours and many x-rays later, I knew both were just sprained, not broken.  I was given a wrist brace and an ankle brace, but both were painful to wear, so I only made it two days in them. 

So, now, 16 days post injury, the wrist is probably 90% well.  I was able to do 5 chin ups at the gym, so if it can support my body weight, it must be doing well.   I only did the hands facing me version, which is gentler on the wrist.   I will try a true pull up in the next few days. 

The ankle is STILL swollen and painful just in front of the ankle bone.  Also, a ligament or tendon near the top outside of my foot hurts when I point my toes or move my foot to the outside.   The ankle randomly hurts going down stairs, then I hear a click, and it's usually better.   I have run two miles twice with little pain, but the ankle immediately blew up a little bigger and hurt the rest of the day.

I've had so much conflicting advice from physical therapist friends, an orthopedic doc friend, and a trainer who knows her stuff well.   One says no ibuprofen, no icing--it inhibits the body's natural healing response.  The doc said alternate heat and cold, but didn't specify when.  Another says since it's still swollen, ice it.   The consensus was rest from the pounding of running for two weeks and compression, which I've been doing.   Keeping the range of motion is important, so I write the alphabet in the air with my foot.   They all agree I should  "let pain be my guide" when I start back running.

So, I've been walking 1-3 miles a day to recover while attempting to maintain some type of fitness.  I've cycled twice--10 miles with intervals (one minute hard pace with 3 minutes recovery X 3) and a 12 miler kind of up tempo.   Those were both a 50-60 minute workout, my "long run" equivalent of the week.   When I cycle, I try to keep the RPMs at 90+ to mimic the optimal running turnover (90 is the "perfect" cadence allegedly).   I enjoy the cycling.   Walking is ok, but I don't really break a sweat.  I'm not setting my treadmill for 14:30 miles or anything.   I'm walking about a 17 minute mile.   Walking fast makes my tendon ache.  I've been doing  40-50 squats most days, a few push ups, a few pull ups.

The first day I ran, I felt ok.  I ran about an 11 minute pace for the first mile and then sped up in the second mile finishing with a  9:30 pace for the last little bit, which is where I want to be.   I think my average was somewhere around 10:40.   I was pain free for .5 and then had mild pain for 1.5. 

Yesterday, I walked three miles, then attempted to run two.  I was pain free for .7 and then minor discomfort/pain for the rest.  But the problem was my energy level/breathing.   I would feel like I was running about a 9:45 pace and look down and it was an 11:45 pace.  When did THAT happen??   I still managed to average a 10:45 pace overall, but a few weeks ago, a 10:45 would have felt effortless.   This day, my breathing was labored like I was running a 10K or something.   I was working really, really hard to maintain pace.  The fastest pace I could get down to was about a 9:30.  I had a severe case of DLS--dead leg syndrome.   It was disheartening.   I thought maybe the two weeks of rest would leave my legs refreshed and recovered. 

Ok, looking back at all this, maybe I haven't been taking it easy enough?   I'm attempting a 3 mile run in the morning.  Today I only got in my one mile.   I walked .6 and jogged .4.    I had more than usual carbs last night.  Maybe I will see a difference. 

I knew the Monkey would take a lot out of me, but I didn't expect this much!    I did read on a website that an extremely hilly marathon takes a couple more weeks of recovery than a flat one or one with just a few hills.    And an ankle sprain can take 3-5 months to heal, so there's THAT.   This will be a great lesson in patience for me, if nothing else. 

The New: 
When my ankle is better, I'm going to start back with Crossfit!!!  I'm actually REALLY excited.  

2012 was about running, running, running.   I have faithfully recorded every mile I've run, and I'm well over 1000  miles for the year.  I ran two marathons and an ultra marathon and five half marathons.   I PR'd my marathon in April by 9 minutes and PR'd (by just 11 seconds) my half in October.     But I've come nowhere close to the times I was putting up for 5K's and 10K's when I was doing Crossfit.   You'd think all that running would translate to faster times, but it doesn't.     Maybe in 2013, I'll get back to the basics, get strong, and get my one-mile, 5K, and 10K times down some.

I know one thing I'm planning to do (I hope I can stick to it!):  I'm going to ditch my training log.  I need to let Daily Mile go.  I get too wrapped up in what other people are running---how fast, how far, how often.   I forget that this is a singular sport.   I get obsessed by my weekly and monthly mileage and feel disappointed in myself if it's not what I wanted it to be.   

I will run roads and trails, I will run for fun, I will do races.   Some I will take more seriously than others.  I will NOT record every mile, every pace, every split. 

I'm still a runner, but in 2013, I think I'm going to be a Different Kind of Runner. 

Running Is Stupid. Falling is Stupider. Flying Monkey 2012 Race Report

Caution:  World's longest race report.

On Sunday, I ran one of the hardest road marathons in the country--the Harpeth Hills Flying Monkey Marathon.  (See any flying monkeys in the picture?)  It is kind of the Rocky Horror of marathons--- a quirky group of runners and ultramarathoners, some in costume, some in very little of anything, assembles each year.  Many wear shirts bearing the number of their "monkey kills" of the past.  The monkey virgins, such as myself, have little idea what we are truly in for. 

"We've got BIG hills."  "You can't train for the monkey, so don't bother."  "You're an idiot."    These are a few of the notes we received from masochist Race Director Trent.  (He's a masochist rather than a sadist because he not only plans the race and designed the original course, but he runs it every year with the other runners!)  The course is notorious for UNRELENTING hills.   Huge hills.  Steep hills.  More and more and then some more hills.   Here is the ridiculous elevation profile.  Yes, those are some BIG hills, a total of 3500 feet of elevation gain overall.

Hearing all these things about the Monkey, I sort of wanted to do it.  I saw it as kind of the ultimate challenge in road marathons.  If I could finish the Monkey in decent shape, I will have somehow "arrived" as a marathoner.  (Whatever.)

This race is so popular and so small and intimate (only 300 runners), that there is a lottery to get in.  I registered for the lottery on a whim, SURE I wouldn't possibly get in.  I still wasn't 100% sure I wanted to run another marathon this year after Kentucky Derby and then the 50K in june.  And, of course, I got in.    A $90 credit card charge later, and I had to start training.  

Four months and many miles later, it was packet pick up day.  The last weeks prior to the race, I had tapered extra carefully.  I'd been having problems with my right ankle/achilles tendon since my 20 miler and my left knee had been bothering me for about 6 weeks on hilly runs.  I had purchased a new Zensah ankle support sleeve to wear on race day on that right ankle and was hoping for the best with the knee.

The husband, kids and I headed down to Nashville, only an hour away, on Saturday afternoon.   We drove a portion of the course and I was amazed at how beautiful it was.  I also told myself that it wasn't as bad as I'd pictured.  (Yes, it doesn't look that bad when you are DRIVING IT IN A CAR!)   We had lunch and went to packet pick up.  This race has great swag.  We received a tech shirt (personalized with our monkey name---I was Monkey Mama), a t-shirt, a car magnet, and a car sticker (for when some jerk steals your magnet).   I also purchased a race poster.  I had a feeling this was going to be a memorable one.  Boy, was I right! 

Race morning, my friend Marlene and I drove together to Nashville.  She and 4 other friends were volunteering.   I got to the race start and immediately ran into Run It Fast Club buddies Chris "The Beast" Estes and Daniel "Dollywood" Escue.  I introduced myself to a couple of other RIF members including Lisa Gonzales and Mikki Trujillo, whom I recognized from Facebook.    We were all standing around FREEZING (it was about 32 degrees) and chatting until the start. .  Here is a pre-race pic of the Run It Fast Club I joined a few months back (www.runitfast.com): 

At 8:00 a.m., Monkey Trent said, "Ready.... set.... monkey!!" and we were off.  The first .30 of the course was up a grassy knoll.  Then we turned onto the paved path of Percy Warner Park.   I held back in the first 4 or 5 miles, running slowly and relaxed, but not walking any of the hills.  Most of the time I ran about a 10:40 comfortable pace, unless the hill got really steep, then I ran a bit slower.  I tried to let go on the downhills, but for me, that was only about a 9:30 pace.  I'm not a great down hill runner.   With the slow ups and faster downs, I averaged 11-minute miles through the first 6 miles or so.   I chatted briefly with people for a minute or two, but didn't really have a long-term buddy.  One lady and I kept passing one another as she would walk the uphills (while I ran past her), then she'd blow past me flying downhill (while I was a little more cautious).   I did learn that she started running at the age of 46 and became an Ironman at the age of 50.  WOW!  She is 51 now.  I never caught her name....   The scenery was beautiful, but I found myself oddly getting a little bored by mile 8.  Oh, a pretty tree.  Oh, another one.  Oh, a hill.   Oh, another hill.   The miles were passing slowly and I was a bit lonely.   I thought, "This is going to be a LONG day.  I've got another 4 hours of this!"

Around mile 9, I caught up to RIF member Lisa and talked her ear off for a while.  Here we are--don't I look like I'm having fun?   (I'm in the red hat.)   Yay for having a buddy!  

 

 

Not long after this picture was taken, we were going down a hill at a relatively quick pace at the 10.7 mile point when I failed to see a pothole in the pavement that was shaded by some tree limbs.  "Oooof."   In a second, I was down.  One second I'm telling Lisa something, the next second I was looking at sky.   When I stepped on the edge of the uneven pavement, I rolled my left ankle (my GOOD ankle!) and then fell hard on the right.  I partially caught myself with my right hand but wound up rolling onto my side and back.    Lisa and another runner stopped for a second to see if I was alright.  An older gentleman whose son was running that day also came to my aid.  After a second or two, the shock wore off and I got up.  The runners ran on and the older man stayed with me.  I looked at my wrist and it was already swelling and turning blue.  I thought it was broken.  My hand was bleeding and I had road rash on the side of my right knee (my GOOD knee!) where I had landed hard on it.   I started tentatively walking (relentless forward progress!) and the man followed. 

 

He was such a sweetheart.  He gave me some tissues out of his pocket for my bleeding hand and knee and started preparing me for the worst.... "You know, there will be other races."   "It's ok if you can't go on."   My ankle and wrist were both hurting SO MUCH.    I really wondered if I could or should go on.   It was a definite low point, but I held myself together.   I just wanted to cry, but runners were passing us on both sides.    He walked me to an aid station.  They gave me a tiny, useless bandaid with Big Bird or something on it.  It wasn't even big enough to cover anything, so I just held my bloody tissue on the cut on my hand.    I was able to slowly, tentatively start running again.  I found myself jogging slowly alone, and after checking behind me to make sure no one would hear me, I pulled out my cell phone and called my husband. 

 

Then the tears started.  "I fell."  Panic in his voice, "Are you alright?"  "I don't know" said through tears and the jostling of running.  "What?  I can't understand you.  Are you hurt?"   "I'm not sure.  I rolled my ankle and I think I might have broken my wrist."   "Are you stopping?"  

 

"No."

 

I told him I'd check in with him later and hung up.  It was a terrible thing to do, really.  It upset him and he told the kids I'd fallen, and it upset them.  But he's my person.   Then I called my friend Marlene, who was at the mile 16 aid station with four of my good friends from the Clarksville Running Club and told her what had happened so she'd understand when I arrived there way behind schedule.   And I needed someone on the course to know I was hurt.... just in case.  

 

But, here's the thing.... I was still making pretty good time.   Yes, every step on that ankle hurt and I had to hold my wrist kind of to my chest and keep my thumb tucked (having it wiggle around hurt), but I was STILL running.   I still had the ankle support on my right ankle, and I kept thinking I should switch it to the other ankle, which was killing me, but I couldn't bear the thought of sitting down, taking off my shoe, taking off the support, etc.  

 

Around mile 12 or 13, I saw a man running toward me in a light purple singlet that says Team in Training COACH.   I stopped him and said, "I could use a coach about right now.  Will you look at my wrist?"   He ran alongside me, looked at my wrist, pressed on it and had me move it around, then said he didn't think it was broken and he didn't see any reason why I shouldn't continue.  He did tell me to try to hold it above my heart to prevent more swelling.  He also radioed ahead to have the Team in Training aid station (which happened to be the next one) get an ice pack ready for me.   I am thankful for that kind-hearted coach!  

 

This was when things started being funny.   When I got to the aid station, they gave me a huge gallon Ziplock bag full of ice.   It was the size of a small pillow.   I was expecting maybe a sandwich bag.   It was ridiculous to try to run with a gallon Ziplock bag on my wrist.  Slosh, slosh, slosh.   I made it 5 minutes and then decided to toss it. (I don't know why I didn't just empty some of it out and make a small ice pack.... problem solving 13 miles in isn't my strong suit....)   Also, when they gave me the bag,  I failed to actually get any WATER at the stop and I was thirsty.   So, I bit (BIT!) a hole in the corner of the bag and sucked some of the water out.  I tried not to think of how many hands had touched it.   I am sure I looked like a CRAZY PERSON holding a gallon Ziplock over my head and sucking water out of it like a calf nursing on an udder.   I laughed every time I took a sip.   Finally, I tossed it.    I did notice that I hit 13.1 at 2:30:06.   I had hoped for a 5 hour marathon, and I wasn't sure that'd be possible since it allowed no slowing down in the second half.  But if I could just avoid another disaster.....

 

While I was alternating between feeling sorry for myself and entertaining myself with my ridiculousness, I found that miles 10.7 through 16 actually flew by!   And if you can make it to mile 17 in a marathon and are down to single digit miles left, you are golden. 

 

At the mile 16 aid station, I saw my friends and showed them my injuries.  Then I turned on my music for the first time of the day.  The ankle and wrist had stopped hurting as much and I felt pretty good.   At mile 20, I remember feeling surprised I felt as good as I did considering the hills were RELENTLESS.  They just kept coming and coming.  But I knew I had only 10K to go.   I was run/walking the uphills.   I did notice that when I was trying to "let go" on the downhills, my letting go was only about an 11:20 pace sometimes.....  

 

Around mile 22, however, I just ran out of energy and it suddenly got really hard.  The wall, I suppose.   Funny how that happens.  I didn't go out too fast, I fueled properly, but I think the adrenaline surge from the fall and the period afterwards must have caught up to me.  A man running beside me told me that if I ran about 11 minute miles or under for the rest of the way, I could come in under 5 hours.  I told him, "But if I run these last ones easy, I can come in at 5:05 and I'm OK with that."  I had no push left in me.  At mile 23 I climbed what I thought I was the last hill.  It wasn't.   I thought that at least 8 times.  "This has GOT to be the last hill."  Then another hill.   "Surely this is the last hill."   They may not look like much on the elevation chart, but those last 3 miles are still pretty tough. 

 

 

In those last three miles, there was a lady in a pink shirt who ran with me some, but mostly ahead of me.  When we got to the part where we were back on the grass heading to the finish, I finally found my finishing legs.  I sprinted ahead of her and three other ladies as we headed down that last .30.   There was no one in front of me, just white paint on the grass through the field.  I wasn't at all sure I was going the right way.  At one point I checked behind me and there were four people following me, so I guessed I was still on course.   I could see the finish line flag in the distance and I just ran toward it.   I'm surprised I wasn't worried about falling on the grass in front of the 200 or so spectators hanging out at the finish, but I didn't really let it concern me.  Marlene caught a picture of my sprint.  you can even see the pink shirt lady behind me.  I felt STRONG here.

 

I finished in 5:03:15.  That means the 2nd half was 2:33:09--- only three minutes and 3 seconds slower than the first half.   How I did that, I DO NOT KNOW.  But I'm proud of it.   No, I didn't break 5 hours, but considering the circumstances, I'm pretty happy.   My last marathon was 4:36 and the Monkey is notoriously about 20-30 minutes slower than most courses. 

 

Someone handed me a cup with a medal in it. No recollection of their face.  I think it was a female. My friend Troy from  my Clarksville Running Club appeared and gave me a hug and asked if I wanted him to put my medal on me.   I was kind of in a daze.  "I guess so."  Then I said, "I am NEVER doing that again" (expletive omitted...).  He got me some chocolate milk.   Marlene was there, too.  She helped me through the food line.  She could tell my brain was really foggy. 

 

I ate, stayed for awards, won a small door prize, and Marlene drove us home.  I was more sore than I have ever been (of course), especially in my quads.   My left ankle ballooned up by the next morning.  (Running 15.5 miles on an ankle after rolling it does not do an ankle good!)   A big bruise appeared on the side of my knee along with my road rash.  I also found road rash on my hip and a bruise on my upper arm.  My wrist and hand are quite colorful and swollen as well.  Here's a pic of the MONKEY AFTERMATH taken two days later: 

 

I feel like God was watching over me on Sunday.  The fall could have been much worse.  He gave me the strength I needed when I needed it and the confidence to go on.   I know I came out of this race a little stronger than I went in and maybe that was its purpose all along. 

 

Now, I can't help but think--- Could I have broken 5 hours if not for the fall and the resulting walking and first aid stops?  Would the Monkey have hurt less?   There is really only one way to know for sure.....

 

An Average Half Marathon #15 Race Report

On Saturday, I ran the Go Commando Half Marathon in my hometown of Clarksville, Tennessee.  It was a gorgeous fall day.   I only had to drive about 17 minutes to the start.   I was feeling pretty good--- for a change.  

Since running 13.1 at an average 9:32 pace (I think) at the Music City Half, I'd been having some leg fatigue.  I was incredibly sore for three days.   I ran one mile the next day for active recovery and my hamstrings were screaming!  The next day I ran around 2 miles again for active recovery.  It hurt to use my hamstrings to lift my leg each step.   Finally, that night I spent some quality time with my foam roller and The Stick before bed, and the next morning I felt great.  I ran a speedy five miles at about a 9:50 pace.   (That's speedy for me.)   Then I ran a few speed intervals the following day and an easy 2.5 the one after that.    Then it was time for my Saturday long run of 16 miles. 

I. Had. No. Juice.    Shocking, isn't it?  I didn't take a single day off the week following my half, ran fast again too soon (and two days in a row),  and my legs were DEAD 9 miles into my 16.    So, I took an unscheduled "drop down" week.   I ran four miles, walked two, ran five, and walked two.  That still equals a half marathon!    I listened to my body.   There is a fine line between listening to your body and "wimping out," but I think I made the wise choice.

Go Commando race week arrived.   I knew I couldn't take ANOTHER drop back week with the marathon looming, so I ran a good bit last week.   I ran 8.5 on Monday, I think maybe 3 on Tuesday, and 2 on Thursday.  I did take two rest days, and it was all I could do to NOT run.   We were having our fall peak here in Tennessee, and I just wanted to be outside! 

I had trained 16 athletes for this event through the YMCA.  (I'm a RRCA certified running coach.)   The day was much more about them meeting their goal than about me.   I was soooo excited for them.

My race was pretty uneventful.  I got up and ran a mile on my treadmill at home.  Then I ran another one prior to the race.  I felt good at the start.  I knew I wanted to get in 16-18 miles total.  I knew I wasn't "racing" it.   I wasn't excited about doing 3 or 4 more at the end.   By now, running 13.1 isn't too intimidating any more, but running 16-18 still is! 

It was an extremely hilly course.   I went out at about a 9:45-10 minute pace.  I was running by feel.  If I felt like 10:15 was the right pace, I was going to go out at that, but 9:45-50 felt right.   The first 4 miles were really hilly, but I had no trouble maintaining that pace.  We got a break from the hills from miles 4-6 and then constant up and down hills again until 10.5.   I was happy to be pretty comfortable with just under a 10-minute pace for the first half of the race.   However, around mile 6 (really mile 8 for me), I noticed the miles passing a bit slowly.  

My energy started flagging around mile 8.  Miles 8-10 were extremely tough with steep hills.  I was falling into the 10:15-20 range, which was fine with the hills.  At race mile 8, I felt like my legs were getting heavier and heavier.  I knew the half two weeks ago was catching up to me.   At mile 10 (really 12 for me), I slowed way down.   Again, just like in the last race, mile 10 was my slowest of the day at 11:20.  There was a LARGE uphill in mile 10 and I walked a bit of it.  And when I wasn't walking, I was running very slowly.   I had hit a bit of a wall.   My right ankle was really hurting in mile 10.   Miles 7-10 had been on an unevenly cambered road, putting additional pressure on my bad ankle.

Finally, miles 11 to the end were flat.  I was hoping to get down into the 9:30's, but I couldn't.   I was able to maintain a 10:00 flat pace in those miles and my ankle hurt, but not as much as on the hills.   At that point, my friend Marlene went on ahead.   In the last mile, my friend Amy caught up to me and said, "Let's finish this thing together," but I couldn't keep up.  She dropped into the low 9's or faster and left me behind.   Marlene and Amy both finished about a minute before I did.   I could see them up ahead, but my legs would not get me there!

In the last .05, I did pass a chick pushing a double jogger, so that was good.   And I went across the finish line "Gangnam Style" (google it) like I joked that I would.    2:14:17, about a 10:10 pace.  I may have been a sub-10 average if not for that 11:20 mile in mile 10. 

The finish line food was a LONG walk away, so I bought an orange/pineapple juice from a booth set up by the Humane Society  (yay for emergency money in my fuel belt!), then I headed back out on the course to run in my athletes and any friends I saw out there.  The OJ gave me a nice little surge of energy.

For the next two hours, I ran the same little strip of 1/4 to 1/2 mile over and over and over.   First, I ran the last .25 of the course with my friend Andrea.  Then Kelli from my training group.  Then Dorothy from my running club. Then Yolanda from my group. Then Gena from my group.  Then Katie and Beverly from my group.   Then Valerie from my group (so proud of her---first half marathon at the age of 58!!).   Then Lori from my group.  Then Jennifer from my group.  Then Lanelle and her 16-year old daughter Ashley from my group.  And finally, Luke from my group.  He had been sick with a stomach flu the day before the race.  Proud of him for getting out there at all.   (I hope I didn't forget anyone---it's a bit of a blur....)   After I watched Luke cross the finish, I walked slowly to my car and my Garmin clicked over to 18.01 miles--- or 20.01 for the day.   Whew.   More than I planned, but I got to see all my people finish (except the 3 who beat me!!).

I hopped into the car and rushed to my daughter's soccer game (missed the 1st quarter) and then we went to lunch.   I finally got lunch at 1:00 p.m. and to rest around 3:00 p.m.   It was a very long day.

I was hurting by that evening and the next day, especially my ankle.  I would never run 12 miles at 10:00 minute pace or faster during a 20-miler normally, and I paid the price.   My right ankle and also right foot pain actually woke me up at 5:00 a.m. the next morning and I discovered I could barely walk on it.   THAT freaked me out a bit.    I soaked it in ice water for a long time and be nighttime, it was better.   As I write this on Monday, I think it's going to be ok. 

The reason I titled this an AVERAGE half marathon is because for me, 2:14 - 2:15 is about an average day on a half-marathon course.  I count sub 2:15 as a pretty good day actually.   In my 15 half marathons, I have run 6 of them in that 2:14-15 range.  Here are my times from fastest to slowest:  (I remember each of these races well!)
2:05:26
2:05:52
2:09:20
2:09:44
2:11:57
2:14:12
2:14:17  ** this one
2:14:30
2:15:10
2:15:43
2:15:49
2:19:01  first one!
2:20:56
2:21:32
2:27:58---but it was a TRAIL half marathon---totally different animal

So, yes, it was a pretty AVERAGE half marathon time for me right down to that mile 10 wall I almost always hit!     The best part was seeing ALL MY ATHLETES from my 13 weeks to 13.1 program finish the race.   Mission accomplished!

Music City Half Marathon Race Report (#14)

I have run this race 3 times now.  It's the flattest course around.  For months, I'd been training hard and planning on attempting a sub-2:05 on the course or getting a PR at least.  Last year, I ran 2:05:52 on the course.

It was a pretty good day, not an awesome race, but ok. I missed my goal of sub-2:05, but not by much. 2:05:26  I can't be too upset with a new 26-second half marathon PR (over last year on the same course). I was much better trained this year though, but my body wasn't super cooperative today. It was a fight in the later miles: me against my body!

Course was 13.2, but I stopped my Garmin at 13.1 so I could see my 13.1 time. My chip time was 2:06 ish. This is only the 3rd half marathon where I've run every single step. I always used to walk through the water stops, but I carried my fuel belt and didn't walk at all today. That's always a win.

LONG, BORING RACE REPORT and RACE ANALYSIS:
Overall, I ran a strong first 7 miles right where I wanted to be at around a 9:27 pace. At the half-way mark of 6.55 (cool sign placed there), I was on track for a 2:04. However, soon after that I started struggling a bit. In miles 8 and 9, I dropped to about a 9:45 pace with the same amount of effort. My legs felt unusually tight and my right glute started aching about this time. (An ALL FLAT course uses the same muscles in a completely repetitive motion and that could be part of the tightness. And I honestly just don't run enough 9:30 miles to be super-comfortable there. Note to self!)
The wheels fell off even more in mile 10 with a 10:02 pace. I had some stomach cramps in mile 10 (thinking, "Uh oh, where's that dang port-o-potty???) and being in pain always slows you down. Luckily, the stomach cramps passed, but my legs just did not want to move at the pace I wanted them to!

Then my right ankle and Achilles tendon both started to hurt. I got a little angry at my body at this point, but more determined. I managed to get the wheels back on a bit in miles 11 and 12, which were down in the 9:40's again. (Praying my Achilles wouldn't rupture. I hear they do that. It had been sore on Friday after a very hilly run on Thursday.) So then my right ankle and achilles and glute were all hurting. It was almost comical. I'm sure my form was just lovely. I was close to the end, so I decided to just push through the pain and fatigue. I literally told my legs, "You're tired. So what??" at least twice. I'm pretty sure I didn't actually say it out loud but I might have. :-)

My fast friend James met me at mile 13 and we finished relatively strong (mile 13 was a 9:30 pace exactly). Finished the .1 around a 9:12 pace. He was an excellent pacer and motivator. He told me no whining. So I just didn't talk.

I had a hard time finding my stride today. I kept concentrating on running "comfortably hard," and being "smooth, light, easy, fast" (a quote from Born to Run) with a quick foot turnover. I'd have moments where I'd find my stride and was just rolling smoothly along and moments where I felt like I was running like Phoebe Buffet from Friends. Awkward. ;-)

I might not have "left it all out there," but I left most of it and that was good enough.

22 minutes ago

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