A New 5K PR

I realize it's been a while since my last post. Honestly, it's just been an unfun week. My week was packed full of work and quick runs on the treadmill. I thought about blogging, but my thoughts of work stress and short treadmill runs just seems too boring and unhappy to share. But today is a day worth sharing for sure...

I convinced a friend of mine (Holly) to sign up for a 5K in Huntsville. It was supposed to be an easy fun run that was friendly for our pups (we both have Goldens). It's called the Race for Top Dog 5K at the Botanical Gardens in Huntsville. It turns out, dogs are only welcome in the one mile fun run. Oh well, we thought it would be fun to run and take our dogs to play after. However, after several factors, including no babysitters and the weather, the pups had to stay home...

Of course, as a miracle in disguise, that ended up as a blessing as the weather turned poor. Holly and I started our 5K at 8am (the fun run didn't start until 9). But the weather turned foul 15 minutes into our race. It was already cold, but the wind picked up and the rain started falling during our run. Holly was (as always) much cuter than I as we took a quick pre-race pic...

As I had planned, when the horn blew, I set off for a new Personal Record. My last was set at the Rumpshaker in Birmingham last year at 30:47. All I wanted to do was break 30. I assumed the Botanical Gardens course would be pretty flat and conducive to a new PR. But it was still tough. I took off out of the gate not really knowing what to expect. I refused to think about my time for a while. However, as I found myself coming to the finish area, I thought: if this is just a one mile lap, I will scream! Luckily, as I passed the digital clock reading 13 minutes and some change, I realized that it was the halfway point and that I was killing my time!

I was exhausted. I wanted to slow down. I honestly thought I might see my breakfast again a couple of times. But I knew I had to keep going. "You're on pace," I kept telling myself. "Just one foot in front of the other."  "Don't let that skinny chick beat you!"  And then after I completed my second mile, I kept chanting my favorite: "Only one mile left. Everything from here on starts with a decimal. You can do it!"

And I did!! I not only beat my PR, I crushed it. According to the official time clock keepers (it wasn't chip timed), I finished my 5K in 28:43!!

Now, it was a small class of folks actually running this race. It was nothing fancy: no more than a hundred or so people in the whole run. But I'm gonna claim it! I set my own person PR. And I made the top 5 in my age group for the first time ever. I don't care about how small the competition was... I DID IT! And I'm proud!!

Running in the Rain

Rain, Rain, Rain, and more Rain.  That is what we got in Huntsville yesterday.  Luckily, it wasn't abrasively cold outside.  So I decided to use yesterday as an inclement weather training day.  Knowing that any race can turn into a wet mess, I thought I needed to start being prepared for such instances.  I am especially worried about my upcoming half marathon races.  Long runs in the rain sound miserable, especially if it is also cold.  And a cold rain is not out of the question for February in Alabama.

Thankfully, I have the greatest mom in the world.  (I'm sorry if you thought yours was.)  She is probably just as excited for my upcoming Gulf Coast Half as I am.  In preparation for the unpredictable weather, she got me a new rain coat for running as an early Valentine's present.  Your parent's don't get you Valentines?  Please reread the first sentence of this paragraph.

I had been eyeing this coat since fall, and the thing finally went on sale.  It is a Sugoi waterproof raincoat.  Sugoi specializes in triathlete clothing.  It's one of the only waterproof jackets I could find.  Most running jackets are only water-resistant, meaning the seams are not sealed.  For everyday running when you can choose your weather, that's sufficient.  But I am afraid that getting caught in freezing temperatures and a downpour could be detrimental.  Cold + soaking wet = hypothermia or something right?

So today was the first day to try out the new raincoat.  I was pleased with the weight and feel of the coat.  It did an excellent job of staying in place and keeping me dry.  I underestimated how cold it was (or became as the rain moved in), so I would have preferred an extra layer of sleeves.  But I was very happy with my dryness.  My only concern was that when I took off my jacket, I had a ring of wetness around my shoulders.  Now keep in mind that because this jacket is completely sealed, the only place is breathes is through vents under the armpits.  I am assuming that the very heavy rain in which I was running just eventually ran down to those vents and seeped in.  If that is the case, then I don't think that any other raincoat would do much better - unless it didn't have any vents.  I like the vents, so I am going to give it another try.  Other than the small amount of wetness at my shoulders, I was perfectly dry underneath my jacket!

I think it is pretty cute too!

You'll have to pardon the rest of my appearance; 

this picture was taken post-run.

Tully and I ran almost two and a half miles in the rain, up the mountain.  Not too bad for a recovery run after my 9 mile day.  Just 3 weeks to go until the Gulf Coast Half!

9 Miles and a Hike!

What a wonderfully exhausting day! It's amazing what a difference the weather makes. I woke up today knowing that it was going to be the best weather day for my long run, but I had no idea just how great the weather was going to be. 

It was a lovely sunny and 60 degrees when I headed out around noon. I was able to wear shorts! I put on my favorite "Run Happy" Brooks tech t-shirt and pulled over my Monte Sano 15K long sleeve tech shirt because the wind was a little chilly. I planned on running at least 10 miles on the road. But such beautiful weather called for beautiful scenery, so I headed back to the cross country trail. 

After the first 3 mile loop, I had shed my long sleeves. How long has it been since I could run outside in shorts and short sleeves? The cold winter months have seemed like a eternity. The warmth of the sun on my skin was incredible. I think I even got a little color on my face!

The fantastic weather was needed, too. It was a welcome distraction from the tough terrain. When I decided to trade my long road run in for a long trail run, I knew the sacrifice of a mile or two would be made up for in difficulty. Trail runs are tougher for the obvious reasons such as the instability of the terrain: loose rocks, roots, fallen trees, etc. But then there are also the hills. Rarely do you find a trail run without them. 

This particular track has one heartbreaking, spirit-crushing, murderous hill that will shut down a good pace in seconds. You begin with a gradual incline shortly after the 1.5 mile marker. This is just enough to warm up your calves. Then, less than a minute later, you look up to at least 50 or more feet of a devastatingly steep climb. This is a climb that shortens the breath, burns the calves and strains the quads. Your heart is pounding; you enter another heart rate level in your training. And I'm still not sure that is the worst part. You see, once you finally crest the top of the incline, there is no reward with a downhill breather; there isn't even a leveling off. It keeps going! At a slightly less punishing incline, the hill keeps climbing. It feels like it never ends. Until finally, when you're just about to give up, you reach the top to a brief downhill recovery. And that's when I remember why it's okay that I'm not running 10 today. 

There are so many benefits to running on trails besides the beautiful views and the hill training. One of the most noted is that the soft dirt provides a much easier impact and can provide for fewer related injuries. However, that doesn't make it injury free. I would caution anyone just starting out on the trails to be careful. The uncertainty of where your foot might land can easily lead to sprained ankles or worse. I feel that this is one area where my years of ballet have helped me, because I came into the game with pretty strong ankles. But even I nearly rolled one today. This is a great article that highlights some of the benefits of trail running. http://m.active.com/running/articles/5-reasons-to-try-trail-running

As enjoyable as my run was today, by the time I conquered heartbreak hill the third and final time, I was happy to see the end ahead. 9 miles on trails is work! My knees were aching, my muscles were fatigued, and my feet were ready for me to get off of them. But there is a wonderful sense of accomplishment that comes at the end of a hard run. I was pleased with my workout. But I wasn't done yet...

I had already made plans with my friend. Holly to take advantage of the warmer weather and go for a hike today with our two Goldens. She had already texted me when I got back in my car. I came straight home, put on some dry clothes (9 miles does work up a sweat), and met her outside. We walked to the Monte Sano trails across the street and had a great time hiking with our two pups. The dogs loved the weather and the exercise!

They played in the creek and sniffed everything they came across. They met a couple new friends on the trails as well. We all had a great time!

After a 9 mile trail run and an hour and a half long hike, I am pleasantly exhausted. My feet hurt, and my legs are sore. And yet, I am happy knowing that the pain is only temporary and well worth the fun and running improvement I got out of it. It's a great feeling being tired tonight. And the sleepy dog next to me sure was one happy pup on that trail!

Cross Country

As winter presses on, my training continues to take a hit.  I find myself on the treadmill more and the roads and trails less.  Tully is especially frustrated since he loves the cold weather and is stuck inside way too much.  But the cold has just been too much to handle for this warm weather fan.

Wednesday was a tough day.  Work was stressful.  Then I was late getting home, and I really just didn't feel like running.  Of course, those days do come around every once in a while, but with a streak, there's no room for them.  So I drug myself up to the treadmill assuming it would be a one-mile minimum kind of day.  I was so mentally exhausted, that I set the pace to 10 min. and just wanted to get it over with and get back to my couch.  To my surprise, I was handling the pace quite well, even better than the day before.  I was really booking it and feeling pretty good as I finished mile one.  So I decided to see if I could hang in for another mile.  I was trucking on pretty well.  However, it was late, so I still planned on a short run.  I increased my speed to finish my second mile at a 9:13 pace!  Now, I realize that this is nothing compared to real competitive runners and their 6-7 minute miles.  But for someone like me, it was awesome.  And I found myself hopeful that I might achieve my secret goal of setting a new PR in a 5K next weekend.

Yesterday (Thursday), the temperature finally warmed up a bit.  Knowing that my poor pup desperately needed to get some exercise, I made the decision to go straight from work to get him and run in the last bit of daylight.  Huntsville has a public cross country track that is 3 miles long and winds around a golf course.  That's where we headed.

As the sun began to fall in the sky, the temperature started to fall just as quickly.  I love this track, but the beginning and end run through an open field that provides no protection from the chilling wind.  I was prepared for this though, and dressed appropriately.  After the first mile, I warmed up, and it was a good run.  Nothing fast, but an enjoyable trip for Tully and me.  It was really nice for both of us to get out and get some fresh air.  And the colors of the clear sky at sunset as we finished up were beautiful.  

I'm looking forward to a whole lot more of these runs in the coming month as we get closer to spring.  And let's face it, nobody really wants to read about me running on a treadmill!  A treadmill run is exactly what I put in for today, however.  I ran two easy miles this morning.  But it was enough to keep my streak alive.  Today marked Day 21 and the conclusion of 3 weeks solid so far!  My plan is to let my legs have the rest of the day off and go for my long run tomorrow afternoon.  Wish me luck!

Snow Shuts Us Down

Winter Storm in Alabama = State of Emergency. Ironically, what we got in North Alabama was nothing compared to our southern counties. My friends and family in Birmingham really had a nightmare to deal with! I heard of 20-30 minute commutes taking 3-7 hours! I even heard of some friends who had to walk home! And sadly there are many who couldn't get home at all! My husband had to go pick up his nephews from daycare and is now staying at his parents' house because he can't get back home. We are from the South - the Deep South. We can't handle snow. And I can promise that we certainly can't drive in it!

However, while my state may be lacking in a lot of things, it is number one in kindness and good ol' southern hospitality. For all of the nightmares I saw on Facebook today, there were so many wonderful stories of total strangers lending helping hands. I heard of people opening their homes and businesses to stranded drivers. People with 4-wheel drives were picking up pedestrians and using ATVs to shuttle elderly people to warm safety. People were walking down crowded streets handing out coffee to freezing drivers. I am so proud to live in a place where people come together in times of need. This is just a glimpse of the chaos people were dealing with in Birmingham.

Knowing most of the snow was supposed to be south of me, I didn't expect anything but maybe a few passing flurries today. So I was certainly surprised to step outside to a white cloud of snow blowing in what seemed like all directions. It was granular almost, and when the wind blew it on the sidewalks, it looked like someone had gone around throwing sand everywhere. It never accumulated more than maybe an eighth of an inch, and most of that was not on the road. So travel wasn't much of a problem up here. That was a welcome relief for me since I live on a mountain. 

I thought about trying to run in it after work. I've run in snow before, and it was actually a lot of fun. But when I left work today, the "feels like" temperature was 5 degrees. 5! Where is that global warming people used to talk about?

Needless to say, it was back to the treadmill for me. Tonight's 3 miles took a little longer, but the change up I did actually made for a tougher workout. I ran the first mile at a 10 min pace which was tiring in itself. Then, I slowed to a 12 min pace for the second mile. I ran the first quarter of mile 2 on a incline of 4. There were times I was sure I was going to just slide right off the back. I lowered to an incline of 2 for the next quarter mile then ran an easy flat 12 min pace for the last half of mile 2. I kicked it back up to a 10 min pace for the first half of mile 3, back down to a 12 min for a third, and finished at a 10 min pace again. Whew! That was tiring just trying to explain it! Those inclines really work my calves, though. And why is it that I can manage a 10 min pace so much easier outdoors? Am I the only one that finds that the treadmill is harder to run? I'm so ready for spring!

Treadmill Training

"Feels like 16." That's crazy!! And it's only getting worse. Well, I guess it's back to the treadmill. I am trying to break up the monotony of running like a gerbil on a wheel. So, combining some tips from my husband and a few things I got from a Runner's World article, I'm trying to mix it up a bit. 

It is the only time that running and TV are combined, so I use that as my distraction and my pacing. Currently, I have been mixing speed and hills. First, I find something on TV to keep my attention. I personally like the Food Network and Travel channels. I run at a 10 min pace while the show is on. When it switches to commercial, I slow down to about a 12 min pace and up the incline to a 2 or 2.5. Then back to speed again when the show comes back on. I was hoping this would mimic the feeling of running downhill, but nothing can really substitute the feeling of real terrain under your feet. 

At least this does give me an outlet for my running when the weather is so awful.  I was able to get in 3 miles that I probably couldn't do in this cold. 

This concludes Day 17 of my streak. Still going strong! It does wear on my legs, though, especially the joints. I really need to start incorporating some yoga again. 

I have four weeks until my next half marathon. I really hope it warms up soon!

A Sunday with Family

Today was a recovery run. I was planning for a pretty short run anyway after my 10 miler yesterday. But that run wore on me a little more than I thought. My right knee is hurting today for whatever reason. So Tully and I headed to the park to limp out 3 miles and try to work out some kinks. The run did loosen up some stiffness from yesterday, but my knee is still killing me. Nevertheless, we managed to pump out 3 miles in 31 minutes, so not quite as bad as I thought. 

After my run, I was finally able to catch one my nephew's basketball games. He played great and shot a perfect 3-pointer! Owen is the first nephew I was blessed with, and it's so hard to believe he is 12 years old now. I love this kid!!

Now, I'm off to my grandmother's house to spend some time with my wonderful family. (Disclaimer: You will probably tire of hearing about how great my family is, but they really are the best.) And I happen to know there is a delicious apple cake waiting for me there! After that, we are joining my husband's family at Joe's Crab Shack to celebrate his birthday. Not a bad Sunday.