Do I lose weight from one run? No. Is that my goal? No. Do I drop a pants size from one run? No. Is that my goal? No. When I talk about running and training, I think a lot of people think of the physical challenges and balk at it. Yes, it's difficult. Yes, running is a lot about physicality. Do I become stronger with each run? Yes, I believe so. Do I add miles to my bank for endurance? Yes. But obviously I run for more reasons that just the physical ones. I've cataloged a lot of those reasons on this blog, some vague and some very specific, such as weather, my sanity, the feeling, freedom, hope, etc. But today's blog post is about the lesser considered benefits of running. I've entitled the blog post productivity because of all the things I am able to accomplish when running.
I've now been on this running journey for almost 7 years and I get a lot of feedback from people about "time" I spend on running, the implied "time" I could be spending time with my family or cleaning house or working or [insert something more acceptable than running here]. My argument is always going to be that running allows me the extra "time" to devote to those things because I am operating at my best because...I'm a runner. I'm healthier, less stressed, happier, and more confident, to name a few. If I didn't run, I'm certain that many areas of my life would be neglected. This brings me to productivity. As a way to illustrate this, I'm going to list all of the things I was able to accomplish on my 9 mile run this morning.
1. I listened to 2 podcasts - one about current events/news and one about self-improvement/leadership
2. I came up with a new book idea and even "wrote" the first line.
3. I came up for the idea for this blog post
4. I ran through the cemetery and visited my uncle Marty. I drew inspiration from a conversation I had with him right before my first marathon.
5. I processed through the events of the last week and thought ahead to next week's agenda.
6. I "wrote" an important email in my head.
7. I created my to-do list for the day.
8. I got some much needed sunshine and time in nature.
9. As an introvert, I got some much needed time to myself to recharge.
10. I listened to my 50 mile playlist, creating a mental connection from today's run to what will eventually be race day.
11. I encountered 8 different people out running or biking in my community and I was able to connect with them by smiling and saying good morning.
Sure, some of these things could have also happened had I not ran but it would have been less likely. For one, I got up at 5:45 am and had all of this accomplished by 8:30 am. If I didn't get up to run, I would have slept at least another 2 hours. I also would have likely spent my time with a mind numbing activity like watching TV or surfing the internet. You see, running is my brain fuel, making all the above possible during the course of a 9 mile run. Running is good for the brain! This is scientifically proven. Many studies have shown that running (and physical exercise in general) increases the generation of neurons and blood vessels which aid in learning and memory. Running also benefits your sleep - you fall asleep quicker and sleep longer, and running boosts the immune system making you more resilient to common illnesses. Ain't nobody got time for that!! I don't know about you but when I have trouble sleeping and I'm sick, my productivity goes way down. Just more proof that running is good for productivity.
This blog is for all of you out there. If "time" is a frequent excuse for why you don't or can't run, please consider what I've told you. I used to be there too. When I first started 7 years ago, my commitment to running was 1x a week for 1 hour or less. That's all I felt like I had "time" for. When I'm in the peak of my training, I'm running 5 to 6 days a weeks for hours at a time. Running is a much better use of my time than anything else I could be doing. I've also learned that you make time for what matters. Running is a top priority in my life for all the reasons why I run. It could be that way for you too. Get started and reap the benefits of having a more productive lifestyle.
Saturday, September 29, 2018
Sunday, February 4, 2018
I run for...imperfection.
In today's world of social media, everyone's trying to put their best face forward. I am guilty as much as anybody of only posting the pretty things, the happy moments, the big events, etc. As much as I cite the challenges I've overcome or the long journey I've taken through running, I can see where it may look as if all my runs are "good" and "fun". IT. IS. NOT. EASY. I repeat...IT. IS. NOT. EASY. Today's run was a reflection of that and I think it's just as important to talk about the bad, sucky, and ugly runs too.
To start off with, I was scheduled to run my 12 mile training run yesterday so I spent all day yesterday feeling guilty for putting it off. That made today's run start off on a sour note. Getting ready I anticipated that it was going to be pretty cold so I prepared as such with my hat and gloves and layers. Once I started running I realized it was deceptively warm outside. The sun was hot and I was sweaty within my first mile. At mile 2 I ditched my gloves. Even more irritating was the fact that my pants didn't fit right. I could not run more than a minute without my pants falling down. I was constantly pulling them up and readjusting my gear and it was incredibly distracting! I tried to focus on the running and settle into a good pace but it just never happened. About mile 4 I really contemplated turning around and calling it quits. I needed some major inspiration to keep myself going. I got on my phone to find a running meditation I had downloaded a couple weeks ago....and my phone died. No joke. Shortly after that I turned a corner running west and faced a gnarly headwind. I wished I had my gloves because now I was freezing. No music, no meditation, no inspiration, no warmth, pants falling down....I wanted to quit so bad. I knew that to get through this I was just going to have to dig deep and rely on my experience and the goals that lie ahead. I kept telling myself that I'm an ultrarunner and I've been through much worse than this. But when I say this was a constant battle, I mean it. With every uplifting, positive thought I tried to have, I could only think about the pain, the discomfort, and suckiness of it all. Even with all the negativity, moving forward was still progress so I soldiered on. About mile 5 or 6, I came to my favorite hill. I thought "I'm already suffering, I might as well suffer some more." So I did hill repeats right there in the middle of my run. I had no idea how far I had run or if I'd meet my 12 mile distance (because my phone had died) but it didn't really matter anymore. Just getting through this run was my only goal. And wouldn't you know if, after those hill repeats, things started to perk up. My pants were still annoying but I found my thoughts focused on my upcoming marathon and future 50 miler. About mile 9 my phone had warmed up enough (after keeping it in my bra), that it turned back on. About mile 10 I came back around to where I had ditched my gloves and my hands warmed up. And after I got home and logged my route, I realized I had indeed ran 12.08 miles.
As weird as it may sound that I run for imperfection, I really do. Just like in life, the struggles make you appreciate the good moments that much more. When I'm having an awful run like I did today, I embrace the suck. I think about why it sucks and I use it as an opportunity to learn something, to better myself. Once again IT. IS. NOT. EASY. My greatest achievements have all come from a fair amount of suffering or struggle. (minus my first Chicago Marathon which was pretty damn perfect)
Marathon 1 - Just hoping that my left knee would hold it together, only to have my right knee blow out at mile 17.
Marathon 2 - Passing out at mile 19, spending 45 minutes at the medical tent thinking I would have to DNF.
Marathon 4 - Wanting so badly to push and go faster, but having my body rebel against me with leg cramps out of this world.
Table Rock 35K - Trying for my first 50K, thinking what in the world have I gotten myself into, and turning around at mile 10 to finish only 35K.
Table Rock 50K - 30 minutes from the summit, thinking I would never make it by the cutoff time.
I could focus on all the bad moments of my past races but I would feel incredibly defeated. Instead I look at those moments and I accept them for what they are. From each I have learned so much - a new running form, the effect of being undertrained, the importance of electrolytes, proper nutrition and hydration, the importance of hill work and elevation training, knowing your race route and cutoff times. Through all of the learning experiences, I've grown into the runner I am today. I am able to persevere through the ugliest of training runs, put it behind me, and continue with relentless forward progress. I don't know how my next long run will go nor do I know how my marathon will turn out or if I will accomplish my ultimate goal of completing my first 50 miler. However, I know for certain it will be an adventure and a challenge worth fighting for.
To start off with, I was scheduled to run my 12 mile training run yesterday so I spent all day yesterday feeling guilty for putting it off. That made today's run start off on a sour note. Getting ready I anticipated that it was going to be pretty cold so I prepared as such with my hat and gloves and layers. Once I started running I realized it was deceptively warm outside. The sun was hot and I was sweaty within my first mile. At mile 2 I ditched my gloves. Even more irritating was the fact that my pants didn't fit right. I could not run more than a minute without my pants falling down. I was constantly pulling them up and readjusting my gear and it was incredibly distracting! I tried to focus on the running and settle into a good pace but it just never happened. About mile 4 I really contemplated turning around and calling it quits. I needed some major inspiration to keep myself going. I got on my phone to find a running meditation I had downloaded a couple weeks ago....and my phone died. No joke. Shortly after that I turned a corner running west and faced a gnarly headwind. I wished I had my gloves because now I was freezing. No music, no meditation, no inspiration, no warmth, pants falling down....I wanted to quit so bad. I knew that to get through this I was just going to have to dig deep and rely on my experience and the goals that lie ahead. I kept telling myself that I'm an ultrarunner and I've been through much worse than this. But when I say this was a constant battle, I mean it. With every uplifting, positive thought I tried to have, I could only think about the pain, the discomfort, and suckiness of it all. Even with all the negativity, moving forward was still progress so I soldiered on. About mile 5 or 6, I came to my favorite hill. I thought "I'm already suffering, I might as well suffer some more." So I did hill repeats right there in the middle of my run. I had no idea how far I had run or if I'd meet my 12 mile distance (because my phone had died) but it didn't really matter anymore. Just getting through this run was my only goal. And wouldn't you know if, after those hill repeats, things started to perk up. My pants were still annoying but I found my thoughts focused on my upcoming marathon and future 50 miler. About mile 9 my phone had warmed up enough (after keeping it in my bra), that it turned back on. About mile 10 I came back around to where I had ditched my gloves and my hands warmed up. And after I got home and logged my route, I realized I had indeed ran 12.08 miles.
As weird as it may sound that I run for imperfection, I really do. Just like in life, the struggles make you appreciate the good moments that much more. When I'm having an awful run like I did today, I embrace the suck. I think about why it sucks and I use it as an opportunity to learn something, to better myself. Once again IT. IS. NOT. EASY. My greatest achievements have all come from a fair amount of suffering or struggle. (minus my first Chicago Marathon which was pretty damn perfect)
Marathon 1 - Just hoping that my left knee would hold it together, only to have my right knee blow out at mile 17.
Marathon 2 - Passing out at mile 19, spending 45 minutes at the medical tent thinking I would have to DNF.
Marathon 4 - Wanting so badly to push and go faster, but having my body rebel against me with leg cramps out of this world.
Table Rock 35K - Trying for my first 50K, thinking what in the world have I gotten myself into, and turning around at mile 10 to finish only 35K.
Table Rock 50K - 30 minutes from the summit, thinking I would never make it by the cutoff time.
I could focus on all the bad moments of my past races but I would feel incredibly defeated. Instead I look at those moments and I accept them for what they are. From each I have learned so much - a new running form, the effect of being undertrained, the importance of electrolytes, proper nutrition and hydration, the importance of hill work and elevation training, knowing your race route and cutoff times. Through all of the learning experiences, I've grown into the runner I am today. I am able to persevere through the ugliest of training runs, put it behind me, and continue with relentless forward progress. I don't know how my next long run will go nor do I know how my marathon will turn out or if I will accomplish my ultimate goal of completing my first 50 miler. However, I know for certain it will be an adventure and a challenge worth fighting for.
Sunday, January 28, 2018
I run for...a happy new year!
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| This view at the top of Table Rock cannot be beat! |
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| Such a happy day! Completing my first 50K! |
Once I opted out of doing the 50 miler, I began focusing my energy on completing our local Trick or Trot 5K sponsored by the agency for which I work. I do this race every year as a final cap on my racing season so it's more for fun than anything else, just an opportunity where I can dress up in costume and hang out with family, clients and coworkers. To my surprise this year, I won first in my age group and for best costume! That was an added bonus to an already amazing year for my "Year of the Comeback".
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| First in my age group and for best costume! |
1. Running streak of at least 100 days
2. Spring Marathon
3. First 50 mile race
Current status:
1. I started my running streak on New Year's Eve with a 7.6 mile run. I have run every day for the last 28 days and still going strong. Total running streak mileage equals 82.4 miles. I've learned so far that there is time in every day for at least one mile if not three or four. It's not that much time out of my day! So my goal is 100 days but I highly anticipate that it will go beyond that. After 100 days, I just can't imagine myself being like "Okay, that was cool. Now I'm done. No run tomorrow." I also recently saw on one of my ultra running Facebook groups that one of my idols (Catra Corbett) has been doing a running streak for over 5 years!! Say what?! This amazing woman had to drop from a 100 mile race because she had the flu but still managed to shuffle for a couple miles to keep her running streak alive. I strive to have that kind of determination. I guess in 5 years we'll see. Lol. :)
2. My decision to do a Spring marathon was kind of just because it made the most sense. For the last 2 years my mom and I have done the 10K on the weekend of the Illinois Marathon in Champaign, IL. Last year we both had a great race. For one, we didn't lose each other like we did the year before. Secondly, we both got PRs! Last year my mom went on to complete her first half marathon and has discovered that just crossing that off a bucket list is not that easy. Lol. So this year for the Illinois Marathon weekend she is going to do the half marathon. I looked at my training schedule and my mileage and I'm practically already trained for the half marathon so I thought I might as well do the full! April 28, 2018 is the date. We are 12 weeks away and training is going exactly to plan. I'm excited to potentially get a PR for the first time at the marathon distance.
3. This is the big one. There are literally hundreds of different 50 mile races I could choose from. I spent hours upon hours researching, planning, crossing off, prioritizing, wondering, dreaming, etc. about which race to choose. And wouldn't you know it that the race I've chosen is not for the faint of heart. It's a challenge for sure! I have finally settled on The Hitchcock Experience 50 mile race on December 8, 2018 in Honey Creek, IA. The race consists of a 12.5 mile loop (4x) with an overall elevation gain of 9856 ft (that's almost double what I did last year in the TRU 50K). The challenge of it is a big reason why I chose this race. Another is the location...I've never done a race in Iowa and I'm trying to expand on the number of states where I've done races. I ultimately would like to do a race in every state. (currently: IL, MO, OH, NC, GA). This race also has a 100 mile race along side it. In my research, I have found that cutoff times for the 50 mile race were more generous when a 100 mile race was going on at the same time. That will be of huge benefit to me, especially in a race that has so much elevation gain! Even though training won't officially start until August, you better believe that everything that I do this year is in preparation for this race. I want to achieve this goal SO bad I can't stand it. Because the truth is....I really want to be doing the 100 miler but I am trying to have patience and go through the proper steps first. Finishing this 50 miler will mean I'm finally ready to make the leap to the 100 miler - a dream that seems elusive now. One day....There you have it! My goals for 2018. The beginning of a new year also means that I do a lot of reflecting on my running journey as a whole. It helps keep things in perspective for me and I get a lot of inspiration from how far I've come. Here are some of the more interesting things that I've found:
Since November 5, 2011 when I started my running journey, my total mileage equals 3,759.
My initial commitment to myself was to run at least once a week. In the entire 6 years and 2 months since I started, I've ran 282 weeks out of 320.
I ran the most miles in 2014 - 804 miles.
The most amount of miles in a month - August 2016 @ 106.28 miles.
The least amount of miles in a month - February 2017 @ 3.43 miles (chronic sinus infections)
Number of miles in my first month (Nov 2011) - 6 miles
Number of miles in the last month (Jan 2018) - 82 miles (with 4 days to go)
Number of 20+ mile runs - 17 (10 in the last 2 years)
While my running journey is mine, I also seek to inspire others. I'm here to tell you that once you ignite the spark inside of yourself, you'll never know what you can accomplish. I share a lot of my past and my stats because in the beginning I was where so many of you are now. It's not easy but it starts with the simplest of steps/goals. If all you can commit to is once a week (that where I started), then do it! I promise you that after you conquer that, you will be on to the next thing and then before you know it, you'll be running marathons or even ultras. :)
Wednesday, September 27, 2017
I run for...50K.
It's official. I completed my first 50K!! The year of the comeback is (almost) complete. This was the biggest part of my comeback story this year - to train for and complete the very same race that was the beginning of the end for me last year. I finished in 10:38:12. My conservative goal was to finish in roughly 10 1/2 hours so I'm pretty proud of myself, even if it is slow. Just took a look at the race results and I just happened to be the ONLY Illinoisan to compete. The great majority of the people in the race were from North Carolina and I'm sure they are very familiar with the mountains and the trails. So overall, I can't complain. Here's the official race report.
The day started bright and early at 4:00am. I kept to my Keto diet that morning by taking in some MCT oil with my coffee and then eating a Quest bar for breakfast. My nutrition plan for the day was to stick to what I had been doing in training - almonds, reduced sugar craisins, and bacon jerky. I packed up all these goodies in the morning and as a safeguard I threw in one GU gel (Campfire S'mores flavor!! Yum!). I also packed plenty of Saltstick tabs to replenish electrolytes and filled my water bottle with Nuun. After packing my supplies and getting ready, I used the rest of my time to chill out. I read some pages out of my book "Born to Run" and then repeated my mental block busters to myself. About 5:30am my personal support team, comprised of my son and my husband, woke up and within 30 minutes we made the drive to the race start.
The race begins at the Steele Creek Campground, which is about a 30 minute drive from downtown Morganton. There were lots of runners that slept in tents at the campground the night before. Maybe one day I'll be that hard core. Since we got to Morganton late on Friday night, I had to do packet pickup before the race. I walked over and got my race bib and t-shirt. One last trip to the potty and then I was ready to go. I stood by the start line with my son and husband and I was in great spirits! Not too nervous at all. One woman came up to me and shared her concerns that I she had packed too much. She had on an unusual hydration pack that was obviously full of supplies and had collapsible poles attached. We chatted briefly about doing the race last year and she shared with me that she had just run the Boston Marathon this year. Wow! She told me she'd see me around and well, I knew I probably wouldn't be seeing her again. If she ran Boston, she'd definitely be too fast for me to keep up.
I made it to the start line. The race director made his announcements and we started promptly at 7:00am to the sound of banjo music. Just one of those things that makes me love this race so much. I knew from last year that the first 5 miles were where I needed to make up some time if I wanted to start off on the right foot. I started out faster than I typically would and stayed pretty well within the middle of the pack. The first mile is completely flat but you are running through a giant field (that will also be the last mile of the race). After that you hit the first section of single track trails. This section slowed me down some because runners were lined up one by one trying to make it through. After this section of single track, you cross another big pasture and on to some rolling hills. These hills are very similar to most of the hills I run during training so again, this is where I knew I could push myself a little harder. Up and down on soft grass laden trails with the sound of creeks nearby. This part is SO enjoyable. First aid station comes in at mile 4.8. I made it there with an average of about 15min/mile (my aggressive goal). It was a hot day so I filled up my bottle and away I went.
After aid station #1, I knew what was ahead. This was the part that got me last year. Lots of single track trails, lots of creek crossings, lots of switchbacks up the mountain. I stayed in a positive mood the whole time and kept thinking of getting farther than I did last year. The switchbacks were still a challenge for me this year but I did not let myself stop. I powered through the pain and the fatigue and just kept climbing. Shortly after I finished with the switchbacks, I made my way up to aid station #2 on the gravel access road. This is again where I knew I could push myself a little harder because at the end of it was aid station #2 and my first cutoff time. Aid station #2 comes in at mile 10.2 and you must make it there by 11am - that's 4 hours from the start time. Last year I barely made the cutoff and this was a big factor in my decision to drop to the 30K. This year I made it to the aid station with an hour to spare! And to top it off I was feeling great! I filled up my bottle once more and took some time to rest before heading out on the next part. The guy at the aid station gave me some great advice on using my time on the gravel access road wisely. He forewarned me about the climb to Table Rock and wanted me to make sure I made the cutoff.
On to Part 2. To make the 50K distance (and the elevation gain) more manageable, I broke the race into 3 parts. The first part was everything I did last year up to aid station #2. Part 2 was the meat of the race. 10.2 mile aid station to the Table Rock summit and to the last aid station cutoff. This is what I was most worried about. As I made my way from aid station #2 to aid station #3 at mile 16.5, the very slightest bit of doubt started to set in. Thankfully I was at the back of the pack with some amazing runners. Every so often I would pass someone or someone would pass me and I would hear "Good job" or "Looking good. Keep it up." or "You got this." So, so wonderful to know that there is a sense of "we're all in this together" when you're running one of the hardest races around. The trek to mile 16.5 was not an easy one. I tried, like the guy at aid station #2 said, to use the gravel access road to my advantage but it was steady uphill for at least 4 miles. I got to aid station #3 though and filled up my bottle once more. So far I had only eaten some bacon jerky and about half of my almond/craisins mix but I was still feeling satiated and had not experienced a bonk yet. Still feeling good I made my way to the summit of Table Rock.
This next section was nothing but single track trail and it was ALL. UP. HILL. Every single bit of it. I began to panic for the first time in the race because I was having a hard time remembering whether the next cutoff time was 1:00pm or 2:00pm. About 30 minutes before I reached aid station #3, I had texted my husband to ask him and he gave me his reply: "Looks like 1:00pm". Time to push. I really didn't think I was going to make it to the summit before then. My husband also tells me that aid station #4 is the summit but that didn't sound right to me either. Then he tells me that the summit is at 19.3 miles but I was pretty sure it was around mile 17 or 18. AHHH! What was happening?! I tried not to think about the time too much and just kept pushing. The uplifting part about this section up to Table Rock is that you also pass all the people who've already reached it and are on their way down the mountain. Everyone was SO encouraging. Once again I was flooded with these cheers: "Looking great", "Good job", "This is the hardest part. I swear.", "You're 15 minutes from the top. You got this." I even saw that lady from the start of the race when I didn't think I was going to see her at all! I stayed positive and repeated my mantras to myself. At one point, the most I felt like I could do was climb for 30 seconds and then rest for 10 seconds. Climb for 30, rest for 10. I did this for what seemed like forever but it was really only like a mile. Once I reached the rocky portion of the Table Rock Summit, I felt such great relief. It leveled off some and became easier to climb but then....I would turn a corner and there was another section to climb. Then another corner, another section to climb. How is this possible?! How can I still be climbing?! I looked down at my watch. Big mistake. 12:54pm. If the cutoff was truly at 1:00pm, I would not make it. How could I bring myself to say "I reached the summit" but then have to drop due to not making the cutoff time?
As I neared the summit, I saw a familiar face from the back of the pack. She cheered me on as I came up to join her next to the photographer. The photographer took my picture and then it was up a few more steps to get my race bib marked. I thought it was weird that they would go through all that hassle if I was going to end up dropping the race. So I asked the lady in front of me, "Do you by chance know when the next cutoff time is?" She said, "Oh we have plenty of time honey. We have a good 48 minutes or so." Wait, what? The cutoff time was actually 2:00pm!! Hooray! About that time we made it to aid station #4 with about 45 minutes to spare. Hallelujah! Everyone at this aid station was so relieved. It was the last cutoff we would have to make before the end of the race. I took quite a bit of time to rest at aid station #4 because I just wasn't feeling right. When I sat down I started feeling lightheaded and ended up lying on the ground with my feet up on a cooler. I stayed horizontal for awhile before I got up to fill my bottle again. I attempted to eat a PB&J but that just made me sicker. I decided to just push through the feeling. The section right after aid station #4 was another short jaunt uphill before taking the plunge down the gruesome trails you just climbed.
You would think after 17-18 miles of running mostly uphill that you would welcome the chance to go downhill, to give yourself a little "break". Nope. Not the case. In fact, after running uphill for 17-18 miles it is the hardest thing ever to try to control your legs to run downhill and OUCH does it hurt. There's a tendency to want to let yourself go and especially make up the time that you spent climbing uphill but there's just no way it can be done safely unless you are very, very skilled at running downhills and do this for a living. And I am not that person. Haha. I think I went downhill just as slow as I went uphill. Eventually I made it back to aid station #3, which was also aid station #5. All I needed was to fill up my bottle and I was off again.
Part 3 of the race...the last 10 miles. I had about 4 1/2 hours to do it. I totally got this. For the first time all day, I felt the need to crank up my music and not because I needed the motivation, but because I was ready to celebrate this accomplishment. For the most part, the trails the rest of the way down were easy compared to all the rest. I covered some new territory but eventually got back to the same section of gravel road and single track that we ran on the way up. I felt the urge to take in some GU right before aid station #6 and I'm glad I did. It was just the kick in calories and carbs that I needed to make it the rest of the way. At aid station #6 I switched over to filling my bottle with Gatorade for the extra calories and off I went to the last 4.8 miles of the race. Right here and now I was in uncharted territory. I had never ran this far before. Would I feel any different?
I absolutely felt different in the most wonderful way possible. It's not really something I can even explain. Yes, my legs were hurting. My feet were DEFINITELY hurting. I couldn't be certain but I was pretty sure that my feet were bleeding or had blisters on them. My back hurt. Even my arms hurt. But I soldiered on. I walked when I had to but I pushed myself to run as much as I could. The nice rolling hills from the first 4.8 miles were a comforting sight. The air was cooling. Finishing this race was becoming a reality. Last section of single track. Boom. Last mile through the pasture. Boom. I crossed the bridge and turned towards the finish line. There was my son waiting and cheering me on. A group of runners sat at a picnic table cheering me in as well. I saw my husband as I closed in on the finish. The race director stood at the finish giving me a high five as I made my way across. My prize? A gray 50K hoodie that I will cherish for a lifetime. This feeling. This feeling right then and there...is priceless. It's this crazy, undeniable thirst and desire for more and more adventure and more and more life. There will be more races like this in my future. There will be a 50 miler and a 100 miler. As long as I continue to have blood in my veins and air in my lungs, I will continue to push myself beyond my limits to see how far I can truly go.
That's it! After the race we spent the evening in Charlotte, NC. I got my pizza and chips as my reward meal. I definitely had some nasty toe injuries...one black toenail and a gnarly blood blister on another. It's day 4 post-race and I don't have any more soreness. Finally feeling back to normal again. Now I'm settling into a post-taper run routine. I'll be training soon in the hopes of gaining another PR at my 5K race in October. That's really all that's on the race agenda for the rest of year but you never know!
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| Me & Hubby |
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| Me & my son |
The race begins at the Steele Creek Campground, which is about a 30 minute drive from downtown Morganton. There were lots of runners that slept in tents at the campground the night before. Maybe one day I'll be that hard core. Since we got to Morganton late on Friday night, I had to do packet pickup before the race. I walked over and got my race bib and t-shirt. One last trip to the potty and then I was ready to go. I stood by the start line with my son and husband and I was in great spirits! Not too nervous at all. One woman came up to me and shared her concerns that I she had packed too much. She had on an unusual hydration pack that was obviously full of supplies and had collapsible poles attached. We chatted briefly about doing the race last year and she shared with me that she had just run the Boston Marathon this year. Wow! She told me she'd see me around and well, I knew I probably wouldn't be seeing her again. If she ran Boston, she'd definitely be too fast for me to keep up.
I made it to the start line. The race director made his announcements and we started promptly at 7:00am to the sound of banjo music. Just one of those things that makes me love this race so much. I knew from last year that the first 5 miles were where I needed to make up some time if I wanted to start off on the right foot. I started out faster than I typically would and stayed pretty well within the middle of the pack. The first mile is completely flat but you are running through a giant field (that will also be the last mile of the race). After that you hit the first section of single track trails. This section slowed me down some because runners were lined up one by one trying to make it through. After this section of single track, you cross another big pasture and on to some rolling hills. These hills are very similar to most of the hills I run during training so again, this is where I knew I could push myself a little harder. Up and down on soft grass laden trails with the sound of creeks nearby. This part is SO enjoyable. First aid station comes in at mile 4.8. I made it there with an average of about 15min/mile (my aggressive goal). It was a hot day so I filled up my bottle and away I went.
After aid station #1, I knew what was ahead. This was the part that got me last year. Lots of single track trails, lots of creek crossings, lots of switchbacks up the mountain. I stayed in a positive mood the whole time and kept thinking of getting farther than I did last year. The switchbacks were still a challenge for me this year but I did not let myself stop. I powered through the pain and the fatigue and just kept climbing. Shortly after I finished with the switchbacks, I made my way up to aid station #2 on the gravel access road. This is again where I knew I could push myself a little harder because at the end of it was aid station #2 and my first cutoff time. Aid station #2 comes in at mile 10.2 and you must make it there by 11am - that's 4 hours from the start time. Last year I barely made the cutoff and this was a big factor in my decision to drop to the 30K. This year I made it to the aid station with an hour to spare! And to top it off I was feeling great! I filled up my bottle once more and took some time to rest before heading out on the next part. The guy at the aid station gave me some great advice on using my time on the gravel access road wisely. He forewarned me about the climb to Table Rock and wanted me to make sure I made the cutoff.
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| There's Table Rock in the distance. How much farther?! |
This next section was nothing but single track trail and it was ALL. UP. HILL. Every single bit of it. I began to panic for the first time in the race because I was having a hard time remembering whether the next cutoff time was 1:00pm or 2:00pm. About 30 minutes before I reached aid station #3, I had texted my husband to ask him and he gave me his reply: "Looks like 1:00pm". Time to push. I really didn't think I was going to make it to the summit before then. My husband also tells me that aid station #4 is the summit but that didn't sound right to me either. Then he tells me that the summit is at 19.3 miles but I was pretty sure it was around mile 17 or 18. AHHH! What was happening?! I tried not to think about the time too much and just kept pushing. The uplifting part about this section up to Table Rock is that you also pass all the people who've already reached it and are on their way down the mountain. Everyone was SO encouraging. Once again I was flooded with these cheers: "Looking great", "Good job", "This is the hardest part. I swear.", "You're 15 minutes from the top. You got this." I even saw that lady from the start of the race when I didn't think I was going to see her at all! I stayed positive and repeated my mantras to myself. At one point, the most I felt like I could do was climb for 30 seconds and then rest for 10 seconds. Climb for 30, rest for 10. I did this for what seemed like forever but it was really only like a mile. Once I reached the rocky portion of the Table Rock Summit, I felt such great relief. It leveled off some and became easier to climb but then....I would turn a corner and there was another section to climb. Then another corner, another section to climb. How is this possible?! How can I still be climbing?! I looked down at my watch. Big mistake. 12:54pm. If the cutoff was truly at 1:00pm, I would not make it. How could I bring myself to say "I reached the summit" but then have to drop due to not making the cutoff time?
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| Almost there...but not quite |
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| The view from the top! |
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| Finally! |
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| Back down I go... |
You would think after 17-18 miles of running mostly uphill that you would welcome the chance to go downhill, to give yourself a little "break". Nope. Not the case. In fact, after running uphill for 17-18 miles it is the hardest thing ever to try to control your legs to run downhill and OUCH does it hurt. There's a tendency to want to let yourself go and especially make up the time that you spent climbing uphill but there's just no way it can be done safely unless you are very, very skilled at running downhills and do this for a living. And I am not that person. Haha. I think I went downhill just as slow as I went uphill. Eventually I made it back to aid station #3, which was also aid station #5. All I needed was to fill up my bottle and I was off again.
Part 3 of the race...the last 10 miles. I had about 4 1/2 hours to do it. I totally got this. For the first time all day, I felt the need to crank up my music and not because I needed the motivation, but because I was ready to celebrate this accomplishment. For the most part, the trails the rest of the way down were easy compared to all the rest. I covered some new territory but eventually got back to the same section of gravel road and single track that we ran on the way up. I felt the urge to take in some GU right before aid station #6 and I'm glad I did. It was just the kick in calories and carbs that I needed to make it the rest of the way. At aid station #6 I switched over to filling my bottle with Gatorade for the extra calories and off I went to the last 4.8 miles of the race. Right here and now I was in uncharted territory. I had never ran this far before. Would I feel any different?
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| 1 mile to go. 1 happy girl. |
That's it! After the race we spent the evening in Charlotte, NC. I got my pizza and chips as my reward meal. I definitely had some nasty toe injuries...one black toenail and a gnarly blood blister on another. It's day 4 post-race and I don't have any more soreness. Finally feeling back to normal again. Now I'm settling into a post-taper run routine. I'll be training soon in the hopes of gaining another PR at my 5K race in October. That's really all that's on the race agenda for the rest of year but you never know!
Friday, September 22, 2017
I run for...the mountains
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| Elevation Profile - Last year I made it to the 10mi turn around |
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| The 50K course map |
Mental training part 1: Every year this means something different to me. This year it's more important than ever. I've reviewed last year's race over and over again. I know that in the moment deciding to drop to the 35K was the best decision for me but I cannot shake the feeling that mentally, I could have been better prepared. I big reason for last year's failure had to do with not understanding the course or the elevation and have lofty goals for myself. Once I realized I could not run my 10-11min miles, I immediately got discouraged. This year I'm more realistic. I have three goals: a conservative one, an aggressive one, and one somewhere in the middle of those two.
#1 (conservative) - Pace: 20min/mi Overall finish time: 10.5 hours
#2 - Pace: 17min/mi Overall finish time: about 9 hours Projected finish time: 3:56pm
#3 (aggressive) - Pace: 15min/mi Overall finish time: about 8 hours
Mental training part 2: As I'm writing this, I'm currently listening to my Ultra/Mountain playlist.A mix of motivational songs and mountain songs to keep me focused on the task at hand. I don't plan on listening to music on the race course but will listen to it all the way leading up to the race. It will also be ready to go on the course if needed for an extra boost. This year's theme song - Whatever It Takes by Imagine Dragons.
I was born to run, I was born for this
Whip, whip
Run me like a racehorse
Pull me like a ripcord
Break me down and build me up
I wanna be the slip, slip
Word upon your lip, lip
Letter that you rip, rip
Break me down and build me up
Run me like a racehorse
Pull me like a ripcord
Break me down and build me up
I wanna be the slip, slip
Word upon your lip, lip
Letter that you rip, rip
Break me down and build me up
Whatever it takes
'Cause I love the adrenaline in my veins
I do whatever it takes
'Cause I love how it feels when I break the chains
Whatever it takes
You take me to the top I'm ready for
Whatever it takes
'Cause I love the adrenaline in my veins
I do what it takes
'Cause I love the adrenaline in my veins
I do whatever it takes
'Cause I love how it feels when I break the chains
Whatever it takes
You take me to the top I'm ready for
Whatever it takes
'Cause I love the adrenaline in my veins
I do what it takes
Mental training part 3: I've come up with some mental block "busters" to help motivate me during the race. Typically I will come up with a mantra or two each year but this year I've created a whole list. I need all the motivation I can get.
1. One foot in front of the other. 1, 2 (this has a nice cadence to it and I've used it during training runs)
2. I love doing this (sometimes I need convincing)
3. My legs don't hurt
4. I can breathe. My lungs are open.
5. I did 21 miles of this course last year.
6. I did 4000ft of the 5700ft of elevation gain last year
7. I run for those who can't (and I will keep those individuals in my mind throughout the race)
8. I run in remembrance of those I've lost (and I will think of them individually)
9. Pain is only temporary, the feeling of achievement lasts forever.
10. Keep going.
11. Run happy. Smile.
12. I have completed 4 marathons. I can do this.
13. I can eat whatever I want after this. (Carbs included!!)
14. Giving up is not an option.
15. The time is now.
16. Be fearless
17. You are tougher than you think you are
18. Think - easy, light, smooth & fast (from Born to Run)
So that's it folks. Nothing left but to conquer that mountain. This has been quite a journey this year. Last year's failure. Being sidelined from running for at least 2 months. Surgery 6.5 months ago. A spring PR at the Illinois Marathon 10K. Signing up for Table Rock 50K again. Training on the trails and through the heat. All to hopefully be able to officially call myself an ultrarunner and on to my first 50 miler or 100 miler.
Stay tuned for the race report to come in a couple days. Thanks for everyone's support!
Sunday, August 6, 2017
I run for...HFLC
HFLC - high fat, low carb diet
As a runner I've become dependent on carbs. I load up on carbs before a long run or race. Carbs are my energy source during my runs. Carbs aid in my recovery post-run or race. This has been ingrained in me for the last 6 years. My journey to switching over to HFLC, specially a Ketogenic diet, has not been easy and will continue to be difficult.
I have many reasons for why I'm switching to HFLC which is why this time it might actually stick. In the past I've used it intermittently, trying to "carb-cycle" while training. I did not have enough self-control for this. My high carb days turned into REALLY high carb days and then it was that much more difficult to get where I needed to be on low carb days. That being said I did have some short term success with it. Speaking of success on HFLC, my husband has shown me that it's possible. Last year he lost over 90lbs in 6 months. Lastly, I have discovered that HFLC is prevalent in the world of ultra running. I've done a lot of research on this diet with regards to running, wondering how in the heck it's even possible. Well once your body becomes fat adapted, it turns out that you are able to tap into fat energy stores that you wouldn't normally on a high carb diet. This allows you to run for longer!! What a concept!
Disclaimer: I am not going to go into big detail on the specifics of HFLC diets or Ketogenic diets. Rather I will be discussing my journey into switching over and how it's affecting my running.
So I am day 7 into my Ketogenic diet and still going strong. Yesterday was a true test for me. I had a 22 mile long run planned and I was very nervous about how Keto was going to affect my ability to run that far. From my research and following the diets of a couple of my fave ultrarunners (Timothy Olson & Dean Karnazes), I knew it was possible. I developed a game plan and just trusted the process. Well.....let's just say I'm still in the experimental stages. There are definitely things that worked for me but things that did not work either. The 22 miles were completed (!!!) but not without some struggle.
I believe my first mistake was not taking in enough calories or fat prior to my run. I foolishly believed that I could be like superhuman, Dean Karnazes, who likes to run a marathon every day before breakfast, and only drink some coffee with coconut oil before going out to run. However, I will say that I started my run with tons of energy and felt great but the lack of calories/fat definitely came back to haunt me in the later miles. For my nutrition on my run, I planned on using only nuts/nut butters. My hydration included Nuun to supplement electrolytes and I also had SaltStick Fastchews on hand for more electrolytes should I need them. So this was quite a change from my normal long run nutrition plan. Instead of taking in 100-150g of carbs (through GU gels), I would only be taking in about 15g net carbs. But this really didn't concern me much. I had run earlier in the week - 2 intense workouts - and running with fat as my fuel felt great. I bonked earlier than usual but as a long distance runner I know how to push through that. My main concern was going to be electrolytes. I had the Nuun and the SaltStick but I was lacking in the additional electrolytes provided by my GU gels and a carb rich diet.
So I started out for 22 miles with nothing but my coconut oil and coffee. The first 9-10 miles felt wonderful. It was a cool morning for July and I had decided to do a true out and back course, not wanting to overload my brain with too many things I needed to remember on an experimental training run. I ran down one of my favorite country roads and immediately got into "the zone". I paused my music and just let the beauty of nature inspire and motivate me. Sometimes I really hate summer running - the heat, the bugs, the corn, but today was the perfect summer day for running. The smell of honeysuckle was SO fragrant and out past the city limits, there were butterflies everywhere! It felt purely magical. I stopped to snap a few pictures before turning around.
Right after I turned around and hit the halfway mark is when things started to go south for me. I felt strangely sleepy. My skin was cold and clammy. I felt nauseous and dizzy. I was almost out of water so I texted my husband to bring me water. I continued to run while I waited for him and kept telling myself that my symptoms were all in my head and that I could push through this. Then as soon as I stopped to refill my water bottle, I did not feel well at all. I felt like I was going to pass out and had to lay down in the car. This feeling would not subside so I came back home to re-evaluate. What was going on?! Did I need carbs? Did I just need more water? More electrolytes? I tried to just listen to my body. I drank some more water with Nuun and ate some strawberries. Then I laid down because I was STILL feeling light-headed and nauseous anytime I was upright. I was cold too so I went outside and laid in the sun. I'm not sure how long I was there but I ended up taking a short nap. When I woke up I felt much better. Time to go back out!! I filled my bottle with more Nuun, ate a pickle for good measure, packed some almonds in my handheld and went out to run the last 10.5 miles of my run.
The last 10.5 miles went off without a hitch. I got back into "the zone" that I was in earlier, soaking up everything around me. The most surprising thing was how good my legs felt! I've read that HFLC is good for inflammation and that must be true because normally at the end of a 20+ mile run my legs would feel crampy and I'd barely be able to keep them moving but not today! I was actually able to move after my run today too. Normally I'd be posted on the couch all day but surprisingly my legs still had energy left in them. Now a day later I have zero soreness whatsoever. I also noticed during my run that a recurring issue in my left foot is no longer there. Typically 2 miles into my runs (like clockwork) the ball of my left foot would start to hurt and my toes would go numb. Most likely the result of something called Morton's neuroma. This would last for several miles and sometimes force me to walk because it was so painful. I had zero issues with this at all on my 22 mile run. Amazing!
Final takeaways from yesterday's run - 1) Eat more calories/fat prior to my run, especially any runs over 10 miles. 2) Increase salt intake EVERY day and take in more electrolytes during the run. Now that I've analyzed yesterday's run and done some research, I'm fairly certain that I became hyponatremic yesterday. This has happened to me one other time, during my marathon in Savannah, and the symptoms are quite similar. Even though I had electrolytes on hand and was mindful to keep taking them, it just wasn't enough. Being that I was only on day 6 of keto, I probably had lost a significant amount of salt. That combined with the fact that I'm a "salty sweater" (I lose more salt in my sweat than most people) probably led to my issues mid-run. I'm looking forward to making some changes and seeing how I do next run. 3) HFLC has also positively influenced my running and with that I'm hopeful that I'll be like superhuman Dean Karnazes in no time!
As a runner I've become dependent on carbs. I load up on carbs before a long run or race. Carbs are my energy source during my runs. Carbs aid in my recovery post-run or race. This has been ingrained in me for the last 6 years. My journey to switching over to HFLC, specially a Ketogenic diet, has not been easy and will continue to be difficult.
I have many reasons for why I'm switching to HFLC which is why this time it might actually stick. In the past I've used it intermittently, trying to "carb-cycle" while training. I did not have enough self-control for this. My high carb days turned into REALLY high carb days and then it was that much more difficult to get where I needed to be on low carb days. That being said I did have some short term success with it. Speaking of success on HFLC, my husband has shown me that it's possible. Last year he lost over 90lbs in 6 months. Lastly, I have discovered that HFLC is prevalent in the world of ultra running. I've done a lot of research on this diet with regards to running, wondering how in the heck it's even possible. Well once your body becomes fat adapted, it turns out that you are able to tap into fat energy stores that you wouldn't normally on a high carb diet. This allows you to run for longer!! What a concept!
Disclaimer: I am not going to go into big detail on the specifics of HFLC diets or Ketogenic diets. Rather I will be discussing my journey into switching over and how it's affecting my running.
So I am day 7 into my Ketogenic diet and still going strong. Yesterday was a true test for me. I had a 22 mile long run planned and I was very nervous about how Keto was going to affect my ability to run that far. From my research and following the diets of a couple of my fave ultrarunners (Timothy Olson & Dean Karnazes), I knew it was possible. I developed a game plan and just trusted the process. Well.....let's just say I'm still in the experimental stages. There are definitely things that worked for me but things that did not work either. The 22 miles were completed (!!!) but not without some struggle.
 |
| Low Carb Long Run Fuel |
Right after I turned around and hit the halfway mark is when things started to go south for me. I felt strangely sleepy. My skin was cold and clammy. I felt nauseous and dizzy. I was almost out of water so I texted my husband to bring me water. I continued to run while I waited for him and kept telling myself that my symptoms were all in my head and that I could push through this. Then as soon as I stopped to refill my water bottle, I did not feel well at all. I felt like I was going to pass out and had to lay down in the car. This feeling would not subside so I came back home to re-evaluate. What was going on?! Did I need carbs? Did I just need more water? More electrolytes? I tried to just listen to my body. I drank some more water with Nuun and ate some strawberries. Then I laid down because I was STILL feeling light-headed and nauseous anytime I was upright. I was cold too so I went outside and laid in the sun. I'm not sure how long I was there but I ended up taking a short nap. When I woke up I felt much better. Time to go back out!! I filled my bottle with more Nuun, ate a pickle for good measure, packed some almonds in my handheld and went out to run the last 10.5 miles of my run.
The last 10.5 miles went off without a hitch. I got back into "the zone" that I was in earlier, soaking up everything around me. The most surprising thing was how good my legs felt! I've read that HFLC is good for inflammation and that must be true because normally at the end of a 20+ mile run my legs would feel crampy and I'd barely be able to keep them moving but not today! I was actually able to move after my run today too. Normally I'd be posted on the couch all day but surprisingly my legs still had energy left in them. Now a day later I have zero soreness whatsoever. I also noticed during my run that a recurring issue in my left foot is no longer there. Typically 2 miles into my runs (like clockwork) the ball of my left foot would start to hurt and my toes would go numb. Most likely the result of something called Morton's neuroma. This would last for several miles and sometimes force me to walk because it was so painful. I had zero issues with this at all on my 22 mile run. Amazing!
Final takeaways from yesterday's run - 1) Eat more calories/fat prior to my run, especially any runs over 10 miles. 2) Increase salt intake EVERY day and take in more electrolytes during the run. Now that I've analyzed yesterday's run and done some research, I'm fairly certain that I became hyponatremic yesterday. This has happened to me one other time, during my marathon in Savannah, and the symptoms are quite similar. Even though I had electrolytes on hand and was mindful to keep taking them, it just wasn't enough. Being that I was only on day 6 of keto, I probably had lost a significant amount of salt. That combined with the fact that I'm a "salty sweater" (I lose more salt in my sweat than most people) probably led to my issues mid-run. I'm looking forward to making some changes and seeing how I do next run. 3) HFLC has also positively influenced my running and with that I'm hopeful that I'll be like superhuman Dean Karnazes in no time!
Wednesday, July 12, 2017
I run for...my comeback.
We are halfway through 2017 and yet I feel like I'm just at the beginning of my journey to a comeback. In March, when I wrote last, I had just started running post-surgery, training for a 10K and hoping to finish better than I did the year before. Well I did exactly that! I finished my 10K with a PR!! (1:12:01) It was just the spark I needed to remind myself how far I've come, not just since my surgery, but since my entire running journey began 6 years ago. I am stronger than I think I am. Comeback milestone #1 ✅
In my last blog post in March I was also talking about scouting out my next ultra race. Well I have officially signed up again for the Table Rock Ultra 50K. I could not get this race off my mind. Yes, it will be difficult. No, I didn't finish it last year. BUT, I did run 35K of the race. AND, something I realized....the 35K was an elevation gain of 4,000 feet. The 50K elevation gain is 5,700 feet. SO I already completed much of the climb last year. This was a major confidence booster for me and reminded me once again that anything is possible. Comeback milestone #2 ✅
Now that I'm returning to my inaugural ultra attempt, I will have to change some things. I didn't finish last year for a reason. Sometimes it's really hard to nail down one specific reason why a race goes horribly wrong. However, last year I feel pretty confident that I did not get enough training on the trails. Trail running typically equates to elevation gain so last year, while my distance/endurance was exactly where it needed to be, this year I somehow need to get more elevation gain in on my training runs. One way to do that is to continue doing hill repeats (5 x 600m, 7 x 600m, etc.). I've already started doing this is accordance with my training plan and so far it's gone off without a hitch. The next thing that I've heard helps, when you don't have mountains in your backyard, is to run stairs. I'm writing this already 6 weeks into my ultra training and I have yet to do this but my goal is to attempt it at least 1-2x this month. I have to admit I'm not so thrilled about running stairs. (Is anybody?!) And of course, the last thing to help with the elevation gain is to finally get some real, bonafide experience on the trails. I'm happy to report that this is already occurring. I have 2 runs under my belt on an easy trail close to home. This weekend I have a trail run scheduled with a moderate level of difficulty and the hope is to eventually get some trail experience on the Table Rock Ultra race course before race day.
Besides working on my elevation/trail experience, I will also focus on doing more to become a better runner in general. I've started doing a few things but I'm constantly on the lookout for opportunities for growth and development. The first thing I'm doing, which is totally new to my training, is jumping rope. I heard in a podcast that this can be helpful to trail runners because it enhances coordination and helps them be more aware of their foot strike, a skill that's especially needed out on the uneven terrain of the trails. Secondly, I'm putting more effort into cross training. Cross training has always been a part of my training programs in the past but I would typically discount its benefit to me because it's not "running". Well now that I'm actually doing it I can attest to its benefits. From what I've noticed it helps me with strength, endurance, recovery and boredom. It's not subtracting from my running like I thought it would AND I'm enjoying it. I ride my bike, dance, do yoga, walk, swim and would be in favor of trying other things as well. Along with cross training, core workouts have also been a neglected part of my training in the past. This year I've been sticking to it and doing even more than what's required. My training plan incorporates core workouts onto the end of training runs 2x a week. These are typically short 10-15 minute core workouts. In addition to that I'm doing 2-3 longer core workouts as part of my cross training or weekend runs. Core strength will help me become a better runner too through stability, coordination, and endurance.
Another positive step towards my comeback is that I just completed my first 20 mile training run a week ahead of schedule. Even 6 years into this marathon/ultra training journey, I am still amazed at the ability to push myself beyond what I thought was possible. Even knowing that I've done it before....it still feels like an impossible feat once I get out there. This is the mental part of training that most people don't realize. Running 20 miles and beyond is a constant battle between telling yourself you can't and convincing yourself you can. Then when it's all said and done you really feel like you can do anything. Next up for me is 22 miles. Just 10.5 weeks stand between me and my second attempt at the Table Rock Ultra 50K. This is my mountain, literally and metaphorically, and I will do whatever it takes to conquer it for my final milestone in the year of the comeback.
In my last blog post in March I was also talking about scouting out my next ultra race. Well I have officially signed up again for the Table Rock Ultra 50K. I could not get this race off my mind. Yes, it will be difficult. No, I didn't finish it last year. BUT, I did run 35K of the race. AND, something I realized....the 35K was an elevation gain of 4,000 feet. The 50K elevation gain is 5,700 feet. SO I already completed much of the climb last year. This was a major confidence booster for me and reminded me once again that anything is possible. Comeback milestone #2 ✅
Now that I'm returning to my inaugural ultra attempt, I will have to change some things. I didn't finish last year for a reason. Sometimes it's really hard to nail down one specific reason why a race goes horribly wrong. However, last year I feel pretty confident that I did not get enough training on the trails. Trail running typically equates to elevation gain so last year, while my distance/endurance was exactly where it needed to be, this year I somehow need to get more elevation gain in on my training runs. One way to do that is to continue doing hill repeats (5 x 600m, 7 x 600m, etc.). I've already started doing this is accordance with my training plan and so far it's gone off without a hitch. The next thing that I've heard helps, when you don't have mountains in your backyard, is to run stairs. I'm writing this already 6 weeks into my ultra training and I have yet to do this but my goal is to attempt it at least 1-2x this month. I have to admit I'm not so thrilled about running stairs. (Is anybody?!) And of course, the last thing to help with the elevation gain is to finally get some real, bonafide experience on the trails. I'm happy to report that this is already occurring. I have 2 runs under my belt on an easy trail close to home. This weekend I have a trail run scheduled with a moderate level of difficulty and the hope is to eventually get some trail experience on the Table Rock Ultra race course before race day.
 |
| Trail run! |
 |
| I love the trails! |
Besides working on my elevation/trail experience, I will also focus on doing more to become a better runner in general. I've started doing a few things but I'm constantly on the lookout for opportunities for growth and development. The first thing I'm doing, which is totally new to my training, is jumping rope. I heard in a podcast that this can be helpful to trail runners because it enhances coordination and helps them be more aware of their foot strike, a skill that's especially needed out on the uneven terrain of the trails. Secondly, I'm putting more effort into cross training. Cross training has always been a part of my training programs in the past but I would typically discount its benefit to me because it's not "running". Well now that I'm actually doing it I can attest to its benefits. From what I've noticed it helps me with strength, endurance, recovery and boredom. It's not subtracting from my running like I thought it would AND I'm enjoying it. I ride my bike, dance, do yoga, walk, swim and would be in favor of trying other things as well. Along with cross training, core workouts have also been a neglected part of my training in the past. This year I've been sticking to it and doing even more than what's required. My training plan incorporates core workouts onto the end of training runs 2x a week. These are typically short 10-15 minute core workouts. In addition to that I'm doing 2-3 longer core workouts as part of my cross training or weekend runs. Core strength will help me become a better runner too through stability, coordination, and endurance.
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