Running Gait: Before and Now

Below is a race photo of my running gait last summer, I look like I have scoliosis. Below is the result of a 2010 injury, and me not strengthening properly.




So I went and had my running gait evaluated in August 2011 and I was told to get strong, up my running cadence, and return to my neutral shoes....


Below is the result of addressing the issues: (strengthening exercises, proper shoes, working on cadence..etc)






Body is aligned, no more scoliosis running gait! haha

Shamrock Marathon: Race Report

I finally ran a marathon! Yes! My last marathon was in 2009, so I had no idea what type of goal to make, so I never did! (actually I didn't place a goal time on this race until 6 days before!) After thinking over my training and fitness I came to a goal of 3:48-3:50. I felt confident about this goal....and I came pretty close.

It was a gorgeous day for a run! The day started cloudy in the 50's, the highs were only predicted to hit the low 60's, partly cloudy, this was perfect in my book! I was so nervous, I was shaking placing my bib number on; but I was also so ready and excited! I had a feeling it was going to be a great day, a great race, I was so ready to go!

Race plan: My plan was to start slow at 9 minute mile pace for the first 10k, then drop to 8:45-8:50's for the remaining 20 miles.

Race Recap:

Miles 1-6. (8:52, 8:52, 8:59, 8:52, 8:57, 8:52)
I felt lite, my legs felt strong and rested, I had tapered right. I was nervous at the start so it was definitely work not to want to speed up and run with the masses. It was also conscience effort to keep my breathing steady, due to my nerves. Looking at my times, I stayed pretty consistent at a 8:52 pace, slightly under my goal pace for the first 10k, but I felt like I was running too slow, and that is exactly what our Coach told us it should feel like for the first 10k.

Miles 7-12
8:50, 8:49, 8:44, 8:39, 8:40, 8:51
I was feeling great, and dropping my pace felt easy. My nerves were finally calming, and I was settling into pace. The 8:40's felt easy but I decided to pull back and hold at 8:50's-9 to be conservative. I had many more miles ahead of me and I became intimidated by that fact, I doubted my fitness, so I slowed my pace...

Looking back today, and knowing how great I felt the whole race, I should have pushed my pace just a little to have kept it at 8:40's zone. (Next race!) That being said I am very happy with my race, my pace, how I felt and my time!

Miles 13-19
8:48, 9:04, 8:55, 9:08, 8:57, 9:05, 9:02
The crowds here were electrifying, there were so many people around, it was great! Here is where I got to see my boyfriend for the 1st time too, since the start.
I also met up with Capital Area Runner's Coach, George, at about mile 13- he had Gatorade ready for me to grab.
He ran up beside me, and as I was filling my hand held with Gatorade, he was giving me race pointers/advice. It was so great to see him and hear encouraging words, and I am so thankful for the Gatorade hand off!

Side note: At mile 17ish a man collapsed, I mean just fell to the ground, fainted. Five runners ran to his aid, and the remaining of us started to yell, " medic, medic!" The marathon is a beast...I hope he is okay today.

Miles 20-26.2
9:21, 8:59, 9:32, 9:26, 9:12, 9:41, 8:57, 7:46(0.2)
The last 10k was getting HOT! The cloud cover had disappeared, dam! Mile 20 was my first walk, just briefly, and really this was more of a mental thing than a physical- I felt fine, I was just cautious.

Per Coach's order, I had drank at each and every water aid station. I also had my hand held, and drank every time I thought about it. I was cautious to not dehydrate. I was determined to remain hydrated for the whole run! (Pee color report post 26.2 miles: it was mostly clear. Hydration goal met! TMI? Sorry...)

Mile 24 was my hardest mile- no trees, hot, I began to mentally hit "the wall", I walked here a bit too. (ughe!) I actually began to give up on my sub 4 hour goal and changed it to a just finish goal-dam you sun!

Soon after I became okay wit this new goal, I spotted my boyfriend running on my right! He tells me now he yelled encouraging words to me, but I couldn't hear him, (I had pumped up my music so loud at this point just to drown out my heavy breathing) so I just responded "can't talk"! (HA!) My boyfriend, while not realizing it was exactly what I needed to get out of my just finish goal funk and back into my sub 4 hour goal; it was such a relief to see him!

Another great fact, my boyfriend having nice fresh legs, was also running a faster pace than me; so without him realizing it, not only was he a mental pick me up, but he was pacing me! My pace picked up and mile 25, 26 to 0.2 felt strong and fast, all thanks to his pace push!

Crossing a finish line has never felt so amazing, I have been waiting for this feeling since October 2010! I was all smiles!! (and a few happy tears).




Happiness!

2010 vs 2012

I love going back and reading over my 2010 training cycle for the Chicago Marathon. It is also a reminder of how long this journey has been returning from breaking my ankle in 2010, and the injury filled 2011 that was also related to the ankle throwing my whole body and running gait way off.
Finally, in 2012, I feel like I am slowly getting back to where I was in August/September 2010 with the help of training smarter, working on my weaknesses, and listening to my body.
Last night the team did repeat 1200's, with my last 1200 being 5:12. It was an amazing workout, with pretty much each 1200 getting faster with still remaining in tempo effort....it;s finally starting to feel like my running is starting to "click"!
Anyhow, last night I got home and I was curious what my 1200 PR was, so I went way back and read my weekly recap blog in late August 2010.....and it is 5:02! Wow, I am much slower in 2012! Last nights 5:12 was as fast as I could go, without actually transitioning into a race pace effort.
I then continued to read the remaining times in different blog posts....
My 1600 PR in 2010 was 6:50, I am currently running 7's.
My 400 PR was 1:30, now I can get to 1:39.
I'm not frustrated, but actually opposite. It's great to remember I can go faster. I can get fitter. I can do better...but I will also just let my speed happen naturally, like it did in 2010.

Throw back below!

The following is a recap of the week of 8/22/10-8/28/10.

8/22-Sunday-x1 hour pool running (active recovery) and x 1 hour body pump= total miles in pool, 6.

8/23-Monday-Rest day.

8/24-Tuesday-Track work. Exercise: Pyramids. (400,800,1200,1600,1200,800,400) Pyramids, btw, are one my favorites workouts to do on the track, so I was excited for this workout!
(400=1:48) (800=3:25) (1200=5:10) (1600=6:53) (1200=5:02) (800=3:14) (400=1:30)= total miles w/ recovery laps, 6.5.
I felt strong, knee felt good, and the negative splits are exciting!

8/25-Wednesday-pool x1 hour 30 mins. total pool miles, 9.

8/26-Thursday-Tempo-I ran to track as part of my warm up (1.5 m) I did an extra mile on track w/Dre to complete my warm up.(=2.5 miles) Tempo 4 miler (a PR! 4 miles in 30:13!) Cool down, 1 mile around the track, and a 1.5 mile run home. (cool down=2.5 miles) total miles, 9.

8/27-easy 3 miles

8/28-20 miles. I totally did this long run right! First, I ate my Cliff bar and scoop peanut butter one hour before the run, so I still had fuel inside me at run start. (this was something I discovered worked best for me while training for San Diego.) I refueled every 40-45 mins, never allowing myself to "hit the wall"; again this is what I discovered worked best for me while training for San Diego...and I listened to my coach, I began slow, and finished fast.
I began at a 9:50-9:45 pace, and dropped accordingly. I had planned to go out the first 10 miles slow...I did not want to drop below a 9 min pace until the turn around at the 10 mile mark. Miles 10-13, I remained at a conservation 8:56 avg pace. Mile 13 I dropped to an 8:45. Mile 14, 8:35, then 15-18, I dropped my pace to 8:04 average. Miles 18-20, my pace "slowed" to a 8:20 average...I felt strong, and good, and was actually having a lot fun...I felt amazing!!

Total mileage: 53.5
land:38.5
pool:15

As good as it gets- Wordless Wednesday

Dear Santa: All I want for Christmas is a PR! Please :)

Oh look, there's me!

What am I doing? Is this really the only photo from this race? O well... PR!! 37:54!

Jingle All the Way 8K- Race Report

I PR'd! I PR'd by 1 min and 2 seconds- despite the cold and not feeling that energetic pre-race. I am pretty excited!
This past week I have been watching the Garmin less or not at all during my runs. (Although, I think it got me in trouble at track as I took my 1st mile too fast)Anyhow, going into this race, I decided I would wear it (so I could record times and such) but I would not look at my Garmin during the race- and I did not, except for 1 peak.

Mile 1: 7:34
Felt great! I took this mile to warm up, get in my rhythm. No Garmin watching.

Mile 2: 7:29
Settling into my pace and my breathing. No Garmin watching.

Mile 3: 7:24
My mouth started to dry a bit from the cold air, and my breathing. I could start to feel (sorry if this is TMI or gross) some flem settling towards the bottom of my throat. I coughed and cleared it, but after a bit a little more returned. I decided when I would run past the 2nd water stop, I would "wet my whistle" with some water to help clear my throat. (Which was not clearing well since my mouth was dry at this point) Besides the flem filled throat, I was feeling good physically. No Garmin watching.

Mile 4: 7:45
Water! I grabbed a cup, slowed, and drank/spit repeat. Finally a wet mouth and a cleared throat! As I turned the corner to get on Pennsylvania Ave I began to pick up my pace, this was the only time that I peaked at my Garmin, and it was just to see the race time, not my pace.


Mile 5 - 7 :15 (My Garmin read a total of 5.07 miles. An 8K is a 4.9 mile race)
The last mile felt like it was a net downhill towards the finish line. With a cleared throat, and the finish line in sight, I gave it my all until the end.

(According to the Garmin my .07 was 6:04)

Time: 37:54! Avg pace on Garmin for measured 5.07 miles is 7:28

I typically have longer race reports, but this was a pretty uneventful race; I had fun, I felt great, and I PR'd.
By not watching my Garmin, I felt great the whole time; I naturally progressed my pace, instead of forcing it. I also noted, no Garmin watching for me = A LOT less mind games for myself as well. Winning!
Obviously, the Garmin is a very useful training tool, I am definitely not giving it up at all. After all, how would I then keep track of my training runs!?I am just saying, my new strategy, when it comes to racing, is just have fun, and not clock watch. :)

Wordless Wednesday

at finish

legs were toast from hills....still love this run though!

stil having fun despite the used quads/gluts....notice my form is GONE!



Feeling great around mile 5!



1st 8 miles went as planned! :) The hills on the following 4 miles finished my legs, hence the time....o well! Next flat race is mine!

Big Sur race report

Well that race is hilly! I found out today that yep, still have a long way to go with my strength; the left butt is still so much weaker than the right from my earlier in the year butt issue. (My trainer LAQ said we'll work on more one legged strength exercises, yyessss! I need it)
Anyhow, here's the race report:
I definitely tapered perfectly! My legs were so bouncy and fresh, and I had so much energy! When I feel over carbed, under workout, full of energy, and lite/springy legs, I know I tapered right! I slept well and hydrated well too. So the issue lies with my lack of strength, still- but I'm not discouraged, I'll get there!
Miles 1-4
About a couple weeks ago, I emailed Coach George about his recommended start pace for me; he recommended to start about 8:15's since the elevation chart showed most hills in the first four miles- so I did my best to start here:
8:13, 8:12, 8:10, 8:16
I felt so good, I was smiling and felt so springy! I had a feeling this was my day....
That mile 4 has quite the everlasting climb, which caused my breathing to get quite labored- so I slowed my pace a bit to conserve energy. This hill just kept going... Or it just seemed that way to me because I hate hills! It was quite the incline, wowzers! (Like the hill at about mile 4/5 in the San Fran 1st half, it just keeps going...)
Miles 5,6,7
Further recommendation was to start to drop pace after the hilly mile 4; to start to get serious about the race, so I did-
7:48, 7:56, 8:02- I was feeling fine, falling back into my rhythm post mile 4 mountain;)
7:50-8's are my current happy spot/pace in running, it just feels perfect to me. I like to settle here...
Miles 8,9,10
8:18, 8:15, 8:22
Where did these hills come from?! WTF! I totally do not remember these many rolling hills on the course! Up, up, down, down, up, down, more up, up...how did I forget about these?! I was not mentally prepared. It is the same course as it always have been since I first ran this race in 2004 and 2007. I'm convinced I forgot about these hills (and the pain from them) like women forget the pain of labor- then we are silly enough to do it again, only to remember, oh ya, it hurts!
My quads were starting to tire quickly, and my weak left butt was also starting to scream "weak and tired!!"
Miles 11,12,13.1
9:16, 8:17, 9:00 (8:29-0.1)
Ya, these times speak for themselves- I blew up, ka-boom! My quads screaming, my left butt hollaring "overused!!" I fought hard both
physically and mentally not too stop, I didn't want to quit despite my screaming, tired legs!
I have never felt my legs so used- truth. Wowzers!



Finish was 1:50:27. Only one split was recorded at mile 8- 1:03:56 avg pace at that point 7:56.
*We ran through a pretty long tunnel, which I'm sure threw my Garmin times slightly off...

Moral of the story- I have a lot work to do on leg strength! (Hill workouts start in Decemeber, plus strength training..)
OR pick flat courses ;)


Despite the above, this race is my ultimate favorite, and I plan to do it next year! I had fun, and I'm in love with the views!!

Until my next race... Jingle all the way 8K