An Object in Motion Tends to Stay in Motion

“An object in motion tends to stay in motion,”  those words stuck in my head from about mile 4 of the Red Nose Half Marathon on January 4th and were a game changer.

Leading up to the Red Nose Half, I had just completed week 11 of my 20 week marathon plan, and the long run for week 11 was 20 miles.  I had finished that 20 mile run with ease and was riding a huge high going into week 12 of training.  Here’s my 20 miler which became 21 miles:  http://connect.garmin.com/activity/420791032.  The next battle that ensued within me from about Tuesday of that week was whether or not I should actually race the Red Nose Half on the following Saturday or just use it as a training run.  After all, my plan called for a 10 miler or a 10k race both of which would be MUCH less taxing on my body than a half marathon at race pace.  I had signed up for the Red Nose Half in Columbus, GA prior to deciding I was going to run a marathon, and the Red Nose was the half I planned to try to PR since I had missed a PR in Savannah.  It is a free race, so I could have just decided not to go, but about 15 people were going from our local running club, so it was going to be a fun race.  Honestly, I went back and forth on what I was going to do several times a day leading up to Saturday, and I did everything I could possibly do to derail any thoughts of racing the half including but not limited to running 7 miles the day before the half, eating the wrong type of food for dinner, staying up late Friday night, not bringing water with me for the night before or morning of, and neglecting to really hydrate at all for the race.  I was hoping that early on in the race my legs would be heavy, and I’d be able to make the call at mile 3 or 4 to NOT race it.  Jeneen and I had sent numerous text back and forth all week about whether we were going to race it or not, and just when we thought we had decided we weren’t going to, the other one would bail on the decision or throw out some reason why it really might be OK.  Even at dinner Friday night, the conversation of pros and cons continued.

Early Saturday morning at 6:55 AM, I got a tweet from Jeneen asking me, “what is it woman?  Imma say it.  RACE DAY.”

To which I replied, “It is what it is.  Depends on how I feel around mile 2 or 3.”

Our group had decided to meet at 7:10 in the hotel lobby to walk to the start of the race, so we gathered in the lobby and headed over.  We met up with a couple of other MRTT chapters for a quick photo at 7:30, grabbed pins for our bibs, and used the restroom, then it was start time.

MRTT chapters at Red Nose Half

MRTT chapters at Red Nose Half

I was still wavering in my decision and hoping my legs would tell me not to race it early on due to my attempts at sabotage, but if I was going to race it, then I wanted to be on pace for a 2:15 PR!  I lined myself up with the 2:15 pacer just in case.  As the start gun fired, we took off, and the group pacer was quickly leaving me.  In my mind, I was already starting to think that it was going to just be a training run.

rednose group

As I hit the 1 mile marker, my watch showed 10:10 which truly scared me.  I’ve never started long runs at that fast of a pace.  The 2:15 pacer was out of my sight already at this point, and I realized he was going much too fast for that time goal.  I decided to slow down.  I missed my time for mile 2, but I felt like I was struggling at the pace I was at.  After the race, I realized I had slowed down to 10:27, and I think if I had seen that at mile 2 with how I was feeling I might have thrown in the towel on racing it, but by the time I reached the mile 3 marker, my lap time was 9:58, so I attributed the way I felt to starting too fast, so I slowed down again.  Mile 4 was too slow, but it brought me to an overall average which was almost right on target of a 10:18 mm to reach my 2:15 goal.  This was the time to commit or not.  I needed to decide if I was going to go for it.  My legs weren’t feeling great, but they weren’t really struggling either.  I had my doubts still as to whether I could hold the pace for 9 more miles after the 7 mile run the day before, but I had a pretty good start, so I decided to go for it, and if I crashed at mile 10 (really thought I would), then I just crash.

So, back to that little quote…..

I had been yo-yo-ing back and forth with several runners since I use a 3:1 run:walk.  I was passing two ladies in particular every single time I ran, and they’d pass me as I broke to a walk.  I think this had been going on for about a mile, so I’m sure they were getting annoyed because it was getting on my nerves as well, but as one of my favorite sayings go, “it is what it is.”  As we came down a slight incline just before a hill around mile 4, I ran up behind them and heard one saying, “an object in motion tends to stay in motion.”  Now, I have no clue if this was directed at me or not, but I felt like it was.  These two ladies had been running separately, but they had just paired up before I passed them, and this is the conversation that ensues?  Ok, ok, yeah, I know.  It still could have been some totally random conversation, but if it lights a fire under your butt, just go with it, right?  So, I did.  From that point on, kicking their butts became my mission because yes, “an object in motion tends to stay in motion,” but this girl is going to crush you even with walk breaks!  The Galloway method works!

rednose

Are those eyes really a look that you want to mess with?

The next few miles gradually sped up, and just before mile 7 I got my first glimpse of the 2:15 pacer again.  YIPEE!!!!!  I was quickly reeling him in, maybe too quickly.  I soon caught and passed him just before the turn around, but I still had about 5 miles to go, and I needed to wait a little longer before I really started pushing myself.  I think mile 8 was probably the last time I looked at my lap time because it was 9:45 and freaked me out, once again, to be at that pace that early.  I decided that if I didn’t look at my pace, then maybe I’d stop over thinking it and just run, so the rest of the race was just a mind game of trying to run by feel and telling myself, “just 3 minutes until another break.”  As I passed mile 10, I told myself, “it’s just a 5k left, 3.1 miles.”  I wanted to maintain my pace and try to pick it up a little if I could, but I still didn’t want to look at my watch.  Over the next 3 miles, I managed to keep my eyes off my watch almost the entire time.  I did catch a glimpse of an instant pace that was rather shocking, but I did my best to quickly put it out of my mind and not think about it.

As I turned the last corner of the race, and headed up the hill, I saw the 2:10 pacer crossing the finish line.  Holy COW is what was going through my mind, and yes, I looked at my watch at this point.  I was going to finish well under my 2:15 goal.  I crossed the finish line at 2:11:15, and my last 5k of the race….well, it was within 20 seconds of my 5K PR.  Here’s my Garmin info:  http://connect.garmin.com/activity/424428183

Oh, and as for those two ladies, they finished sometime after the 2:15 pacer, so yes, Galloway’s method may not be their preferred way, but maybe they should give it a try.  😉

finish

Got to love race photos.

Road to a marathon?

As I said before, I was waiting until after the Rome 30k to officially make the decision as to whether I’d run one this spring or not, and I survived the 30k, so I guess it’s time to commit.  I will say yes.  I’m running a marathon, and it will be in Albany…..unless I get too harassed by my running friends about it, and then I may disappear and run one the week before or after just to sneak it in.  Yep, that’s right, I’ve already checked into back up choices.  Just a fair warning to all of you who run with me and are reading this.

So, why a 30K?  To me, it just seemed like the next logical progression, and according to my training plan, I’d have had 18 miles to run that day anyway, so why not?  Oh yeah, yes, I’ve been following a marathon plan even though I haven’t admitted to everyone out there that I was planning to do a marathon.  I’m actually in week 9 of the plan that I picked up after Savannah.  So far, the running load seems pretty well suited to the level I’m at.  I still may do some tweaking to my plan towards the end, but the Rome 30K actually fit well into my plan despite opinions of some of the naysayers out there.  The plan was originally supposed to go to 26 miles, but I have no desire to hit that mileage prior to my full, so I changed it up to hit 22 miles, so I’m actually spending at least a couple of weeks at each distance as it increases.  I think I prefer this to continually hitting a new distance every other week, and I’ve yet to accept a plan exactly as it is written, so I always follow a “Stephanie” plan, so why change now.  Here’s my plan: marathon plan

When I originally signed up for the Rome 30k, Jeneen signed up to run it too, then about a month ago, Jessica signed up to run it with us as well, so the 3 of us booked a room made plans about when we were leaving on Friday to head to Rome, GA.  Then, about 3 weeks ago, Jeneen was told she needed to take 2 weeks off due to an injury, so she had to bail since she wouldn’t be ready.  No problem, Jessica was going.  I was good.  I still had some company, but wait, the week of Thanksgiving Jessica started having some pain in her Achilles, but she seemed to be dealing with it ok.  On November 29th, I got a text from my BRF Dani telling me that she had registered for the Rome 30K.  She’d wanted to go, but due to work couldn’t, and somehow the stars aligned, and she could now go.  Woo hoo!  The 3 of us were going to have a blast.  Ok, make that 2.  On December 3rd, I got the word that Jessica was having to bail due to a new pain in the hip.  WTH!  At this point, I was just hoping that I wasn’t the next one going down on the injured list.

I think that week was one of the longest yet since I started running, but luckily I had a huge ornament exchange that I was hosting on Monday night, and the rest of the week, I was finalizing plans for our running club’s Christmas Party, so I was slightly distracted.  I was confident that I could run the distance, but I kept going back in forth in my mind about my race plan.  I think I was still debating it Friday when I picked Dani up from work around 3:50 in Atlanta until I finally vocalized it to her on the ride to Rome.  I was planning to stick with her for the first 12 miles at a 12 minute/mile pace using our 3:1 run:walk ratio because that is my training pace for my full, then for the last 6+ miles, I was going to try to pick up the pace a little bit.  She took that time to make it very clear that she was not planning on picking up the pace with me, but I already knew that I told her, and I didn’t expect her to.  We somehow made it through traffic easily and barely had to stop on 75N which is amazing on a Friday afternoon in Atl.  I’m beginning to think that this 30K was meant for Dani and I to be running together from the beginning, and honestly, if I wasn’t running it with her, then I probably would have goofed it up.  She helps me stick to my plans.

When we arrived in Rome, we were able to swing by the local running store and grab our packets.  I had remembered my water belt, but I had forgotten my water bottles on the counter before I left the house, so I decided to buy a set of replacement ones, mine leaked anyway.  I’ve gotten in the habit of bringing my own water even though races provide it.  Perhaps it’s a bit of a control issue(most likely), but I like having my water to take my Gu when I want rather than having to wait for a water stop.  As we were checking out, we asked where to eat dinner, and they recommended Bella Roma.  On the way, we passed our hotel and the starting line for the race….check, we won’t have to figure that out after dinner.  The restaurant was an Italian restaurant, and it offered pasta, pizza, calzones, etc. Some of the pastas sounded delicious, but due to my allergies which are still unknown (even after allergy testing), I thought I’d better stick to something simple that I felt pretty safe about, so I ordered pizza, and Dani had a calzone.  I also had my traditional 2 beers the night before a long race, and then we were headed back to the hotel to check in.

dani

Dani after dinner

As we were waiting to check in, the lady in front of us asked for a late check out, and she was told the latest that the Days Inn could do was 12:30PM.  She was thrilled and said that’d be PLENTY of time.  I looked at Dani and we had a bit of a chuckle because that was going to be cutting it close for us, but we’d take what we could get, and that was as late as they’d allow.  I think we got to the room and settled in around 7:00PM, but it felt like it was 10PM.  We talked some more about the game plan for the next day, we planned to leave the hotel at 6:45AM since we were a 1/2 mile from the start/finish and the race would start at 8AM.  I told her that I was going to walk back to the hotel after the race and let her drive my car back since we were a 1/2 mile from the start/finish.  That way, I could already be showered by the time she made it to the hotel since we were on a tight schedule.

As soon as I tried to go to sleep, the feeling of being tired left.  I think I woke up about every 30 minutes throughout the night thinking about everything including my race plan, the Christmas Party that night, what I was wearing for the race, how many Gu’s I had planned to take, etc.  I finally gave up on sleep just before 4AM and grabbed my phone for something to do until Dani was awake.  I read through all the post on Facebook wishing us good luck from after we went to bed, and I even had some well wishes already coming in from that morning as well.  Dani always gets up ridiculously early for races, so she was awake around 4:45 I think, so I could start getting ready.  Yep, I think I was dressed and ready by 5:30AM.  If the race could have started at 6AM, I would have been good with that at this point.  I really just wanted to get started, so I could have it done.  We killed some more time and then headed out at 6:45AM.

I wasn’t expecting it to be so cold.  The winds were around 10mph, and I hadn’t paid attention to the forecast for the winds, so what I had planned to wear wasn’t quite enough.  Luckily, I had my Brooks jacket with me that I had bought in Savannah at the expo, but it was thin, so we sat in the car for about 30 minutes after we arrived since the crowd seemed pretty thin.  Finally, we got out to head over to the porta potties where there was no line still at 7:20ish.  As we left the porta potties, we ran into Stephanie and Keri from our local running club on our way to the starting line area.

rome30k

L-R Me, Keri, Dani, & Stephanie freezing

The Rome 30K was a very small race, so there was no corrals or wave start.  They counted down, fired the gun, and we were off.  We had driven the first few miles on the way to the restaurant last night, so we knew what those miles were like, but that was the ONLY thing we knew about the course other than the promises that it was flat other than a hill around mile 3 and that same hill again around mile 14.  In my experience, race directors’ opinions of flat usually don’t agree with mine, so I definitely had my concerns as to what would lie ahead, so Dani and I started off around the 12m/m pace that we had planned, and we hit the road for another training run.  The first couple of miles were very flat until around mile 3 where we started hitting some very small inclines and the decent hill of which they had warned, but it wasn’t anything crazy.  The plan was to Gu about every 3.5 miles since that would be about every 40 minutes, but since that wouldn’t fall at a water stop I’d need water.  I had decided to skip wearing my water belt, but instead I had put one of the water bottles in my skirt pocket.  I figured I’d refill it when it started running low, and it would cover me between water stops.  It worked really well and kept me from having to wear the belt which was nice, so I think I’ll do this again for my marathon.  Around mile 6 we passed the first of the transitions for the relay teams.  By the time we had reached it, I think only 2-3 relay teams were still waiting.  Shortly after we passed this area, a police car started following us with its lights flashing.  I looked at Dani, and asked, “what happened to everyone behind us?”  Neither of us could see the others, and we both KNEW we had 10 people at least behind us.  I was beginning to wonder if they’d quit, but I knew Keri was back there, and I didn’t think she’d quit plus it was still pretty early for that many people to drop out.  There was a guy in the first mile who seemed to be wheezing probably due to the cold, so maybe he dropped out, but surely there weren’t that many who’d thrown in the towel.  We’d also passed a porta pottie somewhere around mile 4 maybe, but I didn’t “really” have to go, so I skipped it, but of course, now that there’s a cop on our tails and no porta potties I was starting to think about it.  We passed some rural areas with patches of woods that I wanted to duck into, but I figured that wouldn’t be the best choice right in front of the police.  I didn’t know if they’d give me a ticket for that or not, and I certainly wasn’t in the mood to find out during a race, so I just tried to stop thinking about it, and I hoped that my body would reabsorb the fluids.  Yeah, I know that’s crazy, but for some reason, the urge usually disappears during a race if I can put it off long enough.  The course remained relatively flat, so we could see runners in front of us most of the time, and we were starting to gain on a couple of runners even though we were sticking to our 12 m/m pace.

We had passed a few runners by the time we completed mile 9, and I had sped up about 10 seconds on that mile probably due to having people in sight, so we slowed back down a little for mile 10, and somewhere in mile 11 I looked back and Dani was starting to fall behind.  I’d already started to pick up my pace and pull away without realizing it.  I’d planned on it being around mile 12, so I wasn’t too far ahead of plan, and Dani waved to me, so I waved back which was our way of telling each other, “see you at the finish.”

Now, it was time to test my plan.  Could I consistently pick up the pace slightly all the way to the end for negative splits?  My legs felt great at this point, so I thought I could, but I still had a long way to go, and the last 2.6 miles would be new waters for me, but here goes nothing.  Around mile 13, I caught a girl that I had seen early on and had hoped to catch later in the race because she seemed to just be taking random walk breaks rather than scheduled ones.  As I was coming up behind, she was walking next to a guy, and as soon as I approached, she looked back at me and took off running.  Ok, I’ll chalk that up as coincidence.  Now, my watch started to beep for my walk break, so I broke to a walk.  She was about 10 feet in front of me and did too.  Hmmm.  Now, I’m starting to think she’s messing with me.  Little does she know that I’m stronger now than I was at the beginning of the race when she passed me early on.  My legs weren’t loose yet then.  I’ll play your little game chick, and I’ll win!  GAME ON!!!!  As we passed mile 13, and my watch beeped for me to run again as she took off too, I decided to push the pace and see just how bad she wanted to stay ahead of me.  My run pace was in the mid 9’s, and mile 14 came in at 10:45, but I passed her.  BOOM!  Take that!  Ok, maybe it was just all in my head, and it was a coincidence that she was running and walking just when I would and speeding up as I did, but either way she was going down & she did.

After I passed her, I still had over 4 miles to go, so I slowed it back down a little and settled back into my plan to gradually increase until the end.  I had topped the last hill shortly after I passed my victim, so I was feeling pretty good about being able to get negative splits the rest of the way.  Around mile 16, we broke off to head through a park on a paved path.  We hadn’t run this on the way out, so I had no idea what this part was like.  It started to go downhill though, and we were running by a river.  That was all well and good, but I knew that meant that I had to climb back uphill at some point.  We ended up having a couple of short steep hills (granted they were only 20-30 feet long, but they’re still hills to me!) in that last mile with the final one coming as I made the turn for the last 200 yards to the finish, but I made it!!!!!!!!!!!!  Check out my Garmin here:  http://connect.garmin.com/activity/413209805

Official gun time was 3:38:43, and my Garmin time was 3:38:12.  For the most part, my splits were negative, and right now, I feel really good about a marathon in March.  I feel like my training is right where I’d like for it to be, and my goal for my marathon is to complete it in under 5 hours, but I’d be thrilled with under 4:45, so there you have it folks.  It’s in writing on the internet now Kevin.  I just put it out there for the world to see.  Not only did I commit to completing a marathon, but I just shared a time goal as well.  😉

How big is my heart?

It’s a long story as to how I’m running the PTC 15K, but tomorrow morning I am.  For the first time in a LONG time, I’m actually a little nervous.  However, my nerves aren’t about the race.  I’m only using the race as a training run, so there’s no reason to be nervous about that.

I’m nervous because I plan to run 15 miles tomorrow by adding 3 miles before and 3 miles after.  This will be my longest run ever, and honestly, I keep doubting myself and whether I’ll be dying at the end of the 15K and just flake out on the extra 3 after.  My mind is playing tricks with me and making me ask myself if it’s too much too soon?  Will my hip be ok?  Is it too many miles before Savannah?  Will it affect my race there in 3 weeks?  But then, I look at training plan after training plan, and a 2 mile jump is normal.  An increase week, followed by a drop back week, and then another of an increase week by a couple of miles is par for the course.  If I was training for a marathon, then the next step after a half marathon would be 15 miles on Higdon’s Novice 1 plan, so it’s not an abnormal progression, so why am I nervous that I won’t do it?  Notice, I didn’t say that I was nervous because I “can’t” do it.  I guess that’s my answer.  I’m doubting my desire, my heart, my determination.

So, tomorrow is another step for me in answering that question of whether or not I have what it takes in my head & heart to work towards running a marathon in Albany.  I know that I can complete a marathon.  It’s just a matter of if I desire to.

Excitement is off the charts….

….for my upcoming race schedule that is!

After my injection in my neck last week, most of the numbness in my arm seems to be gone.  I’ve only had mild numbness once or twice since the day after the injection.  I still haven’t attempted to get back on my bike, but my focus has now moved onto my upcoming running race schedule.

This Sunday, I will be running the Allstate 13.1 in Atlanta, but it is simply a training run for the Savannah Rock N Roll Half which I want to try to PR.  My plan for Allstate is to run part of it as a tempo run.  I’m thinking 8-9 miles. I then have the Monster Dash on Oct. 20th before the Savannah RnR on November 9th.

My current PR for a half is 2:17:07.  I’m still using the run:walk method, but I’m optimistic that I may be able to PR using it at Savannah. I just need to either speed up my walk or change up my ratio.  Yesterday, I was able to average a leisurely 11 minutes a mile on a 7.7 mile run using a 2:1 ratio.  When I got home and looked at my Garmin numbers, my run pace was usually around the low 9’s or high 8’s, but my walk was really slow, so I’m hoping to work on this over the next 4 weeks, and see if I can get my overall pace down for Savannah.  I’ve really been enjoying using the run:walk method, and I feel like my recovery time from day to day is much better.  I am no longer reaching the end of my long run feeling exhausted like I couldn’t run any further.

My Garmin data from Sunday

After Savannah, my race schedule is going to get a little crazy!  I have the Serenbe Hill Country 15K on Nov. 23rd.  I ran it last year the week after my very first half, and it KICKED my butt!  I’m hoping for some redemption this year.  It’s an awesome race, but it’s a trail run, and I haven’t ran many trails.  My biggest concern is whether I need to stick with the 15K or drop to the 5K because after Serenbe, I just registered for the Rome 30K on December 7th because of peer pressure and due to being temporarily insane.  I’ll be running it with one of my BRF’s Jeneen.  It’s a big jump to try 30K for me, but I need to test the waters of farther distances.  Right now, I just want to finish the 30K and not die at the end. 😉  If the 30K goes well, then I will be moving up my timeline on my first marathon to run Albany on March 1st, but no commitments yet!

For next year, I am registered for the Red Nose Half, Albany, Publix, and the Ragnar Trail Relay in Conyers, GA.  I’m looking forward to getting a Ragnar Relay, marathon, and Half Ironman checked off my running bucket list sometime in the next year provided I can stay injury free, so stay tuned for updates on my journey towards these goals!

 

Happy, happy, happy….

The day always starts better with a little bit of training whether that’s swimming, biking, or running.  Although, I have to say when it comes to STARTING the day, running is my favorite.

Swimming in the wee morning hours has to be done indoors in a pool, and I prefer to be outdoor, and I refuse to bike in the dark because it just scares me still, so I have missed running over the past couple of months, but starting back has been filled with challenges.  My days start better and I’m in a much better mood when I get to run in the morning.  I’m starting to feel the blahs leave, and the runner’s highs are returning.  Ahhh, life is good.

The only sad thing is that the days are getting shorter, so there are no more summer sunrises during my weekday runs, and I missed so many of them this summer due to the time off, but I guess if I can’t have summer sunrises, then a close second is an almost full moon in the sky this morning.  The picture just doesn’t do it justice.

This morning's moon

This morning’s moon

How many of you are morning runners?  If you’re not, then you should really give it a try because you’re missing out on a magical hour of the day, and I’ve never been a morning person, but running has converted me…. as long as the reason I’m up is to run.  😉  In those wee hours, there’s less traffic, beautiful sunrises, gorgeous moons, and even the occasional meteor showers.  If I wait to try to get my run in later, then it seems to never fail that life gets in the way.  Make exercise a priority, not something you’ll fit in to your day when you have time!  Happy Thursday people!

After my run this morning

After my run this morning in my favorite Headsweats visor

Injuries Suck!!!

Ok, so what’s up with me?  I know I’ve been kind of quiet, and honestly I think it’s because I’ve been slightly depressed due to frustration with injuries.  I miss my training buddies, and I miss TRAINING!  But, things are looking up.

After my last update, I went to the PT for my arm numbness & pain which is believed to be due to my C6 vertebra compressing a nerve.  My shoulder had started hurting so bad that I couldn’t finish my last 20 mile bike ride, and I had to call my husband to pick me up on Aug 1st, and I went to the PT on Aug 6th.  The PT did some manual manipulation and put my head in a traction device at PT which felt good at the time, but as soon as I stood up from it, my arm started going numb again.  She instructed me not to bike or run for the next week. ARRGGHHHH!!!!  I still have not gotten back on a bike, but last week, I was able to start back running, and yesterday, I did my first swim since the beginning of August.  My arm is still going numb and starting to hurt during runs, but during my swim Monday, it went numb, but it didn’t hurt.

I feel like I’m totally starting over again with my running since I was off running for well over a month due to my hip, and now I’m still having to run with pain in my shoulder.  My hip feels better though!  🙂  Last week I ran 3 days for a total of only 11 miles.  I’m definitely behind for my upcoming half marathons, but I’m trying to take it easy & not try to build up too fast, so I’ve been using the run-walk method.  This week’s plan is to run 3 days with a total of 13 miles, so I ran 4 miles this morning.  I have just over 6 weeks until the Allstate half which I will be running as a training run, and I have just over 11 weeks to the Savannah RnR half which I was originally going to try to PR, but at this point, since I’m still not 100%, that doesn’t seem very likely, but I’ll see as it gets closer.

As for now, I have an MRI today of my neck which I’m hoping shows the doctors whatever they need to see to make this numbness & pain go away, so I can get back to my full training schedule sometime in the near future.  The PT said she thought I’d probably need injections in my neck to help with the inflammation to relieve the pressure on the nerve.  I’m pretty nervous about having an injection in my neck, but if it’ll help, then I’m willing to try anything right now.