Why this isn’t a SLO Marathon Race Recap

So, I’ve been lying to you. Well, just a little. (Which begs the question, is there really such thing as a little lie?) Anyway, I haven’t told you the whole truth. Which starts with, I didn’t run the SLO Marathon yesterday.

SLO Recap

Before I get to that though, I want to congratulate Tina Muir, who ran the London Marathon on Sunday. She sweetly emailed me on Saturday to wish me luck, commenting that we have both worked so hard for this. While this is true, I have to laugh because Tina, who ran 2:41:19 (!!!!), was so kind as to think of me, who would have been about two hours behind her.

Why this isn’t a SLO Marathon Race Recap

Back to my story. I pretty much knew by last Wednesday that I wasn’t going to be able to run the SLO Marathon. I was in denial though. I really had worked hard for this. While I’d had a hard time getting my total mileage up where I wanted it, I had done the workouts. My long runs had gone well for the most part, at least until a couple weeks ago when I’d developed some exercise induced asthma issues. I did my tempo runs, marathon pace runs, and even hill workouts. I’m in good shape.

The asthma had given me some doubts though. After the incident two weeks ago it took me most of the day to recover! What would I do if it happened during the marathon? I’ve pushed through in the past, but do I have it in me to do it still? Do I even want to? Strike one.

Then Alan and I made the decision that I would go alone. I’ve told you before about Goldie, our handicapped dog. We really don’t want to leave her in the care of a dog sitter. We just don’t trust anyone enough to clean her, change her diaper, and to be there in case anything happens. Heck, sometimes she gets stuck in the dog door when we’re home, though we release her quickly. What if the sitter wasn’t there for a couple hours? We are both resigned to the idea that, for the rest of Goldie’s life our travel will be limited.

Anyway, that meant that I would have to drive to San Luis Obispo by myself, run a marathon, then drive home afterward. Um, that’s about five hours in each direction. Strike two.

I still didn’t want to let go of the dream though. There must be some way, right? I even would have invited Christina, my running partner and neighbor, but she was out of town at a wedding for the weekend.

Then last Wednesday I ran five miles, moderate pace, with a couple bursts of marathon pace. About halfway through my run I felt a weird pain in my mid-back that actually made me stop for a moment. It went away when I stopped but returned when I ran again. I made it home, but through the rest of the day I had twinges, now in my low back and right hip.

When I woke up on Thursday morning I knew right away that my marathon probably wasn’t going to happen. The pain was still in my low back and hip, with occasional random spasms just to keep me on my toes. I could hardly walk, let alone think about running 26.2 miles!

Strike three and I’m out.

I still held on until Friday morning to make the decision. My back was a little better, so I gave myself a little hope, but my wiser side took over. Back pain + 5 hour drive + marathon = Bad idea.

So, I stayed home, wished my follow SLO Marathon Ambassadors good luck, and didn’t run a step all weekend. I did, however, get to spend some time with this guy:

Samuel

Yes! If anything could make me feel better about staying home and missing my marathon it was having Samuel and his parents visit us! I took tons of pictures, but since he’s in action all the time most of them were blurry! Here are a few when he was still for a moment.

Samuel 6I don’t think Samuel realizes how honored he should be to get Coco kisses. She usually delivers them to Alan and me in the middle of the night.

Samuel 4It’s hard to explain to a two year old about handicapped dogs, but Samuel seemed to have a connection with Goldie. We just had to make sure that he didn’t sit on her.

Samuel 2Penny is obviously a good sport. She’s not used to kids but was very patient with Samuel. He is used to Chloe, their young Australian Shepherd, who puts up with all his antics.

Samuel 3Grandpa was happy that someone finally wanted to play with the finger lights he bought at Christmas!

Samuel 5Since both his parents wear glasses, Samuel thinks they’re pretty cool (the glasses, not sure about the parents). So when he found an old pair of readers lying around he thought that he was pretty cool too.

Samuel 7Nathan and Sarah just purchased a brand new Ford Fusion. On a recent trip to Orange County my son got over 90 mph! It’s a nice looking car too.

Samuel 8We went to lunch at PF Changs. I ordered the Vegetable Lettuce Wraps and Alan wanted the Buddha’s Feast, at least until he saw all the broccoli that it came with. So we traded dishes and I got my broccoli ration for the week.

Samuel 10Grandson selfie!

Samuel 9I was sad that this picture turned out a little blurry thanks to trying to hold Samuel still with one hand and take a picture with the other. Still, they look awfully cute, don’t they? Their daughter (my granddaughter!!!) Emma Marie is due on September 2.

We had a great time and I was able to forget my failure missing the marathon for a while. And the good news is, my back is feeling much better. I’ll probably try a little run on Tuesday. I’d like to hold onto some of this fitness I have right now. I might convince Christina that a semi-local half marathon might be just the thing for May!

In other adventures, did you see my Instagram post the other day? The consensus was that this is a king snake. What do you think?

 

Anybody know what kind of snake this is? Not dangerous I hope! #snake #snakes #snakesofinstagram

A video posted by Debbe Woodruff (@coachdebbieruns) on

Thank you to all of you who wished me well, supported me and had faith in my efforts. I’m sorry that I couldn’t live up to your (or my) expectations. I promise to share the links to some of the SLO Marathon recaps so we can all see what I missed. And don’t miss Tina’s recap. She was really happy and excited about her experience and I can’t wait to read all about it.

How was your weekend? Any races, events, or family adventures? Let’s hear about it!

My Top 5 Running Moments

I stole this idea from Angela, who got it from Amanda.

When I first saw Angela’s top five post and decided to steal copy borrow it, I thought it would be pretty easy. I mean, there are definitely “great” runs in every runner’s history, whether is a first time event, a PR, or just an exceptional experience. Then I realized that, after running for over 25 years, I have a heck of a lot more than five great runs. The challenge was how to whittle them down.

My Top 5 Running Moments

After much deep thought (and many mind changes), here are the runs that I decided were my top 5 running moments.

Ragnarian

Capering for 20 miles

This run, which already stands out simply because it was awesome, is on my mind lately because of the challenges I’ve been having with my long runs and asthma. It was Saturday, September 12, 1998, I was training for the Honolulu Marathon, and running 20 miles. I didn’t set out to run fast, but as I ran along, I just felt better and better, which resulted in running faster and faster. Alan and I finished that run in 2:40, an eight minute per mile pace, and I distinctly remember saying to Alan at about mile 15, “I feel like I’m capering!”

Now, I didn’t just remember the date. I pulled out my old date books, where I religiously tracked my mileage and other workouts. As I thumbed through those old records, my main thought was, “man, we were animals!” With long runs up to 27 miles before a marathon, weekly mileage up to 60-70 miles, and lots of racing, we were running strong. The same week that I ran that 2:40 on Saturday? I had also run 21.5 the Monday before! Those were the days, my friends. (No recommendations here, it just was what it was.)

Finishing with my son

When my son moved back to California about 10 years ago, he was recovering from a marriage to an abusive woman, and quite depressed. He was smoking, overweight, and unhappy. Fortunately, he moved in with new roommates from work. They just happened to be runners. My son started running, lost weight, gained confidence and eventually started competing in races. I talked him into running the La Jolla Half Marathon with me, but we never found each other at the start line. I caught up with him at mile 10, where he was walking and having terrible blister problems. He started running again and we stayed together until the finish. One of my proudest “Mom Moments.”

La JollaThere’s more to the story!

My First Marathon

Even though I had thought about running a marathon, it wasn’t until I met Alan in 1996 that it became a reality. At the time, he was a big fund raiser for the Leukemia Society, so much so that he was able to get an extra ticket and entry for the 1996 Honolulu Marathon for me. It was an amazing experience, from the hotel on the beach, the early morning walk to the start line, the 5 am start and the fireworks, all the way to the finish at Kapiolani Park. In spite of being so sore I could hardly walk the next day, the Honolulu Marathon was the start of my long love of the marathon distance. We went back another five times (and we’re registered to run the 2015 race!).

Honolulu-Marathon

There’s more to the story!

We’ll always have Paris

I’ve been fortunate enough to run the Paris Marathon twice. What can you say? It’s a 26.2 mile tour around the center of the city. Manifique! Alan and I celebrated both times by running together and carrying disposable cameras with us (It was 1998 and 2001, no mobile phones to record the experience for posterity).

ParisMarathon

There’s more to the story!

And the PR race

I ran my personal best race in 1999 at the St. George Marathon, a race that has a net elevation loss, so many runners, including Olympic trial hopefuls come there to give themselves an extra chance. Before the race, runners are bussed up to the start line, which is at about 5,200 feet. The race then runs down to the town of St. George, Utah, which is at about 2,500 feet. It’s not all downhill though. There are a lot of rolling hills, especially in the first half, and the main downhill comes the last six miles as you are running back into town. In spite of some nutrition mistakes, and two bathroom stops, I had a great race. Okay, I’ll tell you. I was 41 years old and I finished the race in 3:16:24. And because it was an Olympic trial year, that time only got me 17th in my division!

St.-George

Surprise! Here’s Number 6!

After finishing this post, I was happy with my choices. Then I realized that I skipped what was probably my favorite run of all time: Ragnar So Cal! While I never planned to run a Ragnar Relay, when Melissa asked me to fill in for her last year I said that I’d do it, even though I was only vaguely aware of what a Ragnar was (does it stand for something?). It’s hard to put into one short paragraph what an awesome experience this was. A great team, first of all. Each and everyone of those women were amazing. Even though I’d only met two of them before the event, I walked away with 11 new friends.

Finish1

There’s more to the story!

What is your favorite run? What made it so special?

It’s Taper Time! The Week of Training and other good stuff

It’s Taper Time!

We’re almost there! With less than two weeks to go until the SLO Marathon I can honestly say that I’ve done the best training that I could for this race. I know I’ve complained a bit, and I’ve had challenges to my training schedule, but all in all, I’m happy and feel ready for this race.

Want to learn more about the Art (and some Science) of the Marathon Taper?

I say that in spite of having a really bad run on Saturday, what should have been my last longish run before the marathon. How bad? Well, I’ll tell you.

My plan for Saturday was to run 16 miles. I changed that to 15 after heading out with Christina, my new runner/neighbor, who wanted to run 14. I’d put in my first mile while waiting for her to finish getting ready, so I figured with 15 we could run the whole thing together. That sounded great after last week, when I had to run half of my 22 miler on my own.

Christina

From another week, but this is Christina.

 

We got started about 6:45, a little late, but with a shorter distance I wasn’t too worried about it getting hot before we finished. The first half of the run was fine. An easy pace, lots of chatting, my favorite horse paths to run on. At about mile nine, I had a little hint of what I consider the precursor to my exercise induced asthma: just a little lightheaded feeling that I shrugged off. I put my focus on breathing and it seemed to pass without having to stop.

Silverrock

The best rest stop ever! Clean bathrooms and they provide cold filtered water for ME!

 

At about mile 10.5, we walked for just a moment because it felt good we reached a turnaround point. As soon as I stopped, I could feel it coming back. Tunnel vision, lightheaded, dizziness, a combination of all three. I took a couple puffs on my inhaler, we walked a little more, then it seemed to pass and we started to run again.

For about a half mile. Then it came back. It continued like that for the next mile and a half. Run a little, walk a little, completely stop and hold onto something because otherwise I might just fall. I was struggling, and Christina, bless her heart, stayed with me even though I told her that I’d been through this before and I didn’t want to spoil her run. Finally, at about 12.5 miles my guardian angel Alan came riding up on his bike, returning from his 30 mile ride.

As we spoke to him I got so dizzy I had to sit down. He asked if I wanted him to come back with the car. I hesitated, but said yes, please. I’m tough, but not so tough (or dumb) to think I can overcome something like this.

When he rode on, Christina and I tried to run a little more but I just couldn’t. We ended up walking about a mile until Alan finally got back with the car. Christina continued on to run home, I thankfully got in the car.

It took me several hours to recover. I still felt lightheaded even after we got home. I ate a little, drank a little, then slept a lot. I felt better after my nap, but not normal yet.

I’m not sure why my exercise induced asthma, if that’s what it was, was so bad for this run. I’ve had a couple issues during my training, especially during my 22 mile run last week, but nothing this dramatic. Lately I have not used my inhaler before my run because I haven’t needed to. I did sleep badly the night before, but that alone doesn’t seem enough to cause such a bad reaction. I took Sunday off, but I’ll see how I feel on my next run before I get overly concerned. Remember, I’ve been dealing with this for a long, long time. Thirty six marathons worth.

So anyway. I did have a much better hill workout earlier in the week. I dragged took Christina with me for her first ever hill repeats. We managed 10 altogether, and I was proud of her for pushing through. Like the week before, we used the mile home for some downhill training. No breathing troubles at all during this workout even though it was pretty intense.

Hill WorkOther Good Stuff

First of all, Grandsons!

Our twin grandsons, along with their parents, were in town for spring break this week. I had to work much of the time, but Alan had a great time swimming, hiking, playing baseball, and skating (he was a spectator for that endeavor) with them all week.

Cash Collage

Dane CollageThey are both good athletes. We usually get to take a run with them when the visit, but we didn’t get a chance this visit. Alan took them on an eight mile hike on Thursday! Quite an accomplishment for two 10 year olds.

Dane CashVegan Food

For the basketball finals last Monday, I made my “famous” basketball food. At various times it is also called football or baseball food too. It is basically vegan junk food, but sometimes it’s fun to eat a little junk while you’re watching a game.

basketball food

From another game, but you get the idea.

I also made vegan Caprese. I use tofu instead of the buffalo mozzarella and it absorbs the flavors nicely. Caprese was always one of my favorite salads, so I am happy that I have a plant based version to enjoy. (The recipe is here, though I made it without the baguette.)

Caprese

Sunday morning I felt I needed a little protein boost after a day full of carbs, so I cooked up some Eggy tofu and seitan bacon. (The recipe for the tofu is here, on Cadry’s Kitchen). So good!

Eggy Tofu

From Last Week

In case you missed it, I guest posted on Run to the Finish last week.

Run until 90

Don’t forget about ASICS Gear for a Year Sweepstakes. They’re giving away $3,000 in ASICS gear ($300 per month for 10 months). You can enter once a day through April. Enter here.

Asics gearAnd Finally

Okay, I post a lot of pictures of Johnny. And he is usually on this chair, in this pose. But what was cute this time is that he made himself a little nest by pulling down the sweatshirts that I had piled on the back of the chair. Of course, now that he’s done it a few more times it’s not as cute (um, maybe I should just put those things away?).

Johnny

How was your weekend? Any races, events, great training moments? Any bad ones? I’d love to hear about both!

Recap: The Week in Training and Life

Countdown to the SLO Marathon

(Still haven’t signed up? Click here and use the code WOODAMB at checkout to save $10)

SLO Marathon

The countdown to the SLO Marathon has begun! In less than four weeks I will be in San Luis Obispo at the start line of my 37th marathon. Will I be ready? Yes! Will I be able to rock the race as I’d planned? Um, maybe.

If you’ve followed my training recaps you know that life has interfered a lot in my training plan. While my long runs have been pretty much on target, my mid-week training has not been what it should. I’ve been getting in some of the planned speed work, but my efforts to get my total weekly mileage up where I’d like it have not been very successful. Last week I managed for the first time to get over 30 miles. This week, a long run cut-back week, I just barely managed 28 miles.

So to look at the big picture, and to stop whining about things I can’t change, I will have an okay race. Not great, but, barring any severe exercise induced asthma issues, I’ll be fine. And I still have two weeks before I start my taper, so I have hopes for these next two peak training weeks.

This week I got all my planned training runs done {high five!}. On Monday I was out the door at 5:15 in the morning. After a one mile warmup I did four half mile intervals on the road followed by two quarter mile repeats. I was running out of time, so I couldn’t get the three miles total in intervals that I wanted, but I’m happy with that.

morning run 2It was barely getting light when I finished my interval workout on Monday. Can you see the old man in the mountain in the picture below?

Morning run 3On Wednesday I ran a total of six miles, with three miles at half marathon pace. I ran with my neighbor Christina, and we got going at 5:15. I’m not crazy about running alone so early, so I was happy to have a running partner.

As I mentioned it was a cut-back week for my long run this week. I had 15 on the schedule with four miles at marathon pace in the middle of the run. Christina ran with me for most of it, and we did manage to run miles 5-9 at my goal marathon pace, which is about 10 minutes per mile. At that pace it’s not like I was sprinting, but I still found it challenging (which I have to admit concerns me at this late point in training). Anyway, I got it done. After I split off from Christina I had about four more mile to run, but I was really dragging, so I ended up finishing with 14 miles for the day.

ChristinaAlan’s hamstring is bothering him, so we didn’t do our normal dog run on Sunday. Instead I ran four slow recovery miles on my own, choosing perhaps the most challenging route, which is a big loop around our neighborhood that finishes all uphill for the second half. Oh well, I got it done, and took a few photo breaks so I survived.

Recovery 3Pretty, huh? You wouldn’t guess that the day was going to heat up to about 100 degrees (on March 29!!!!).

The Life Recap

I’m not really sure why I’m including a life recap this week since it was generally pretty boring. Alan was away for a few days visiting our twin grandsons in Huntington Beach and cheering them on at the Jogathon at their school. Cash managed 31 laps in 30 minutes! I think this put him in second place overall.

CashAlan also went to their baseball game where both boys had some great plays. They all also played baseball with grandpa, rode bikes together, and of course, went to the beach (it was in the mid-80s!).

DaneMeanwhile, I stayed home to work. I also have been having afternoon headaches this week, which sucks. Unusual for me, they come on in the early afternoon, send me to bed for a couple hours, then seem to go away by early evening. I think it is because I recently got back on my hormones (Obamacare finally kicked in!), and my body is adapting. I’ll have it checked if I’m still having problems next week, but the last couple days seems a little bit better.

I did drag myself out on Thursday to see Cinderella with Christina. More on that tomorrow, but I will say that I loved it. I was fighting the stupid headache through the whole movie though, so I may just have to see it again when I feel better.

Pizza!

The food was pretty boring while Alan was gone. Between having only myself to cook for and not feeling good I kept it simple. Leftovers for the win! Also my favorite comfort food when I don’t feel good: a baked potato with salt and (vegan) butter. Not sure why this makes me feel better, but it’s been my go-to since I was very young.

Alan got home on Saturday and I was feeling pretty good so I made a pesto pizza. It was really, really, really good.

Pizza 2And worth a second look.

PizzaI have a 22 mile run on the schedule for next Saturday. I’ve been fighting a lot of doubts throughout this training cycle, so I admit that I’m fearing this distance. I’ll have to get a really early start too because I don’t think the weather is going to cool off very much.

Coming up on the blog this week I’ll have a comparative review of Cinderella 1965 vs. 2015, a great giveaway for desert locals, and the return of the Pin It Party with Lindsay and many other bloggers.

And finally, here’s something to make you smile:


How was your training week? Any events, races, or other fun times? Want to join the Pin It Party (it’s on Thursday if you’d like to participate)?

Lucky Me! And SLO Marathon Training Update (one month out!)

Winner Winner, (vegan) Chicken Dinner

Have I mentioned how lucky I’ve been lately? Oh yeah, I may have mentioned it. Since December I’ve been entering and winning a lot of giveaways. And I’ve won some really cool things. Like my Blendtec Designer 725 (from Fitfluential). I also won a $100 Lululemon gift card from Fitfluential. I won a pair of Injinji socks and Croc shoes from Katie (in two separate giveaways!), a pretty headband from Sparkly Soul, and an Unplugged t-shirt from Jenn. Not to mention that I found $20 on the street a few weeks ago!

Well, the luck continues. Last week I received a package from NuNaturals that I one from Jody (the second time I won that from her! They’re keeping me stocked up.), and I received this from Influenster (not a giveaway, but I guess I won it from among the participants in a marketing program):

Influenster2

This was a complete and very fun surprise.

NuStevia

Five Weeks Until the SLO Marathon!

Yikes! That happened fast. The SLO Marathon is just a little over a month away! I feel like I’ll be ready, even though my training has not been quite as intense as I’d planned. My weekday training suffered because I frequently have to work at 7:00, so I’m just not getting the mid-week mileage that I’d hoped for. Especially now that Daylight Savings Time has started. I’m not comfortable running in the dark (here’s why), so I usually have to cut my runs short.

I have managed to get in my long runs according to schedule, so that’s good. And I usually manage at least one speed or hill workout during the week, even if it is a bit shorter than I’d like. That being said, I finally got my total mileage up over 30 miles for the first time this training cycle. Woohoo!

Running for the week:

Tuesday: 2.5 miles easy. I had to be at work early, but Alan ran with me so I could get out early.
Wednesday: 6.5 miles with two miles at tempo/LT pace (which was around 9:15 per mile). I ran with Christina, my neighbor, so we got out early enough that we could get our run in and I could be at work by 8:00.
Saturday: 20 miles. Yes, I got it done!
Sunday: 4 miles. Recovery run. It also put me over 30 for the week (33 to be exact).

So, for the long run, I started off running with Christina. Alan’s hamstring was bothering him, so he took the day off. We took off from a park about a mile from our house. Because we were getting a late start (again!), I took off forgetting my water bottle and didn’t remember until about a half mile into the run. I’d left it on the curb at the park, wasn’t sure if Alan would see it, so Christina and I turned around to retrieve it. Before we got there though, Alan pulled up, with my bottle, so we turned back around. I also stumbled and almost fell on a sidewalk crack, but fortunately I caught my balance before I went all the way down.

Christina planned to run 10, so I ran with her to her turnaround point, then ran back about two miles. I felt that this would cut down on how far out I would have to run by myself. We live in a wonderful area that has little traffic and horse trails, but the downside is that it can get a little desolate if you run out about 10 miles or so. This way I stayed closer to home, I passed my favorite fire station (and water stop) three times, and it just generally felt safer.

WRW6

All went well on the run, though 20 miles is a freaking long way. And hard! Speaking of hard, I was almost done, only about a tenth of a mile from finishing, when I stumbled over that same crack in the sidewalk! This time I went down, flat on my face. Still, my first emotion was embarrassment, so obviously I wasn’t too badly hurt. I did manage to bang up my knee, hand, and even hit my face, but fortunately that was a light hit. The fall (or my emotion about the fall) also brought up my exercise induced asthma, but a couple quick puffs on my inhaler suppressed that. And yes, I did run that last bit (.08 mile to be exact, anal about mileage as I am).

WRW8

On Sunday Alan was announcing the Running Wild for Hope 5k in Palm Springs. I had no intention of actually racing, but I do like to go along to see running friends that I haven’t seen for a while, even if it means waking up at 3:30 on a Sunday morning (I repeat, sometimes running is hard). I ran a slow, four mile recovery run while the race was going on, including a mile with my former LA Marathon bestie, while she warmed up for the race.

Race Pictures 001

Linda and I managed to finish the 2000 LA Marathon in 3:33 in spite of pouring rain and 40 degree temps. We wore our trash bags for the whole race!

WWRI took a quick nap (Alan gets to the race early!), then, after a mile with Linda, ran another three on my own. Slowly. My PRO Compression sleeves are my friends. I usually wear them for about two days after a tough run or race.

WRW3

WRW2You can see the wound (which sounds too dramatic, but “owie” doesn’t look right) on my knee (the bandage didn’t last long there). It felt okay though.

As I mentioned, there are only five weeks left until the SLO Marathon on April 26. That means three weeks of training really, then a two week taper. If you haven’t signed up yet, you can still save $10 with my code: WOODAMB.  It will be beautiful in San Luis Obispo, something I’m looking forward to since it’s already getting hot in the desert.

Skulpt Aim

As I mentioned last week, I’ve had an opportunity to try out the Skult Aim. I wasn’t very happy about my initial readings, so that has encouraged be to get back to a little weight training. I’ve been practicing yoga a couple times a week, Pilates maybe once, so I hope to add some traditional strength training twice a week or so. Gotta bring those numbers down!

skulpt 2Yes, I’m showing my best reading in the picture above. That is my quadriceps measurement. My biceps, triceps and abs need a little work. So I did get in two upper body strength workouts last week. It’s actually pretty easy, since I work in a gym, and there is always a little time to get in a quick workout. I’ll be tracking my results over the next few weeks and we’ll see how those reading change.

So, that’s my week. How is your training going? Any events, races, or competitions?

5k Friday: Your 12 Week 5k Training Program: Race Week

Run a 5k 8

Your 12 Week 5k Training Program, Race Week

Race week. It has a certain ring to it, doesn’t it? Maybe you never thought that you would use the term, but here you are, a runner, in your last week of training before your race.

We’re not making a lot of changes to the schedule, but you will notice a little less intensity toward the end of the week. The goal is to feel refreshed and rested on race day. If you have been doing the optional speed work, it is still included this week, but with a little less volume. Remember to start each workout with an 8-10 minute walk, and to stretch when you’re done.

Day One: After your warm up, run for 25 minutes. Cool down, stretch, ice.

Day Two: Active Recovery. Warm up, then run for 20 minutes. Cool down, etc. Optional Speedwork: (Do this instead of the Active Recovery.) Warm up, then run for two minutes at your normal pace. For the next two minutes pick up the pace (think effort level of about 8-9 on a scale of 10). Slow down to your normal pace for two minutes. Repeat three more times (a total of four fast intervals). Cool down and stretch.

Run_a_5K_Program.JPGDay Three: Rest

Day Four: After your warm up, run for 20 minutes. Cool down, stretch, ice.

Day Five: After your warm up, run for 15 minutes. Cool down, stretch, ice.

Day Six: Rest. Eat normally and try to get some good sleep.

Day Seven: Race Day things to remember:

1. You can do this!
2. Depending on the time of your race, eat very lightly, nothing that you’re not used to. Drink a little water, so that you’ll be hydrated, but don’t overdo it.
3. Get to the race venue early enough so that you can park, pick up your race number, etc. without having to rush.
4. Pin your race number to the front of your shirt.
5. Double tie your shoelaces.
6. Warm up a little by a brisk walk or a slow jog for about 5 minutes.
7. Race etiquette is to line up according to your race pace or expected finishing time.
8. Take a breath, you’ll be fine.
9. When the race starts, consciously make yourself slow down. Everybody starts too fast at first.
10. Enjoy yourself.
11. Take a few sips of water at each water station. Thank the volunteers, they appreciate it.
12. Congratulate yourself at the finish line. You did it!
13. In all the excitement, don’t forget to take a little time to cool down and stretch. Enjoy some of the post race refreshments.
14. After a day of recovery, plan your next race. Next time, you might want to follow the “Getting Faster” program that is on the bottom of each Fit 2012 post starting with week two!

If you have any pictures or a race recap you’d like to share, send them to me! I’d love to post them on the blog. Check the Contact page for all the contacting options.

Getting Faster

Getting_Faster.JPGWell, it’s race week! The plan for the week is to gradually taper down through the week, so that by race day you feel fit and refreshed and ready to go. If you’ve been following the plan you are certainly ready to go out a set a personal record (PR) for yourself.

The Workouts:

The Long Run: This week, in order to be rested for your race, cut your long run back by about 30%. If you were running eight, this week run five to six. If six was your long run, cut back to four. Make sure to leave at least two days between your long run and your race.

The Interval Workout: For your interval workout, head to the track. This will be a brief workout, to help you feel your pace and build your confidence. After your warm up, run 800m at your goal race pace. Walk or jog for 400m, then repeat. Cool down and stretch. This workout should be done at the beginning of the week.

Getting_Faster.JPGThe Lactate Threshold Workout: No threshold run this week.

The other running days should be light, easy workouts. The day before your race you can take a complete rest day, or take a short, easy jog of about a mile.

Race Day

You’ve done this before, but you can still take a glance at the tips for the new racers, just to remind yourself. The number one thing is “don’t go out too fast.” With your training, you know how your race pace should feel, but sometimes in the excitement of the moment you will forget and just go out running as fast as you can.

Instead, try this: The first mile, run a little slower that your goal race pace (maybe 10-15 seconds a mile slower). When you hit the first mile marker, pick it up to your race pace. At mile two you can pick it up again, just a little faster than race pace. Then, when you hit mile three (if they have it marked) or when you are close to the finish line, give it your all! Sprint that .1 mile and stride across that finish line with a smile on your face.

Congratulations! Follow the tips above for recovery. You’re not just a runner now, you’re a racer.

Again, I would love to post any pictures or race recaps that you’d like to share. Contact info is here.