UC Half Marathon Race Report

Half marathon number two is done.  Ran the inaugural University of Charleston Half Marathon this morning.  We'll give this post the subtitle of:

"How not to run a half marathon"

Some things I learned this morning:

1. I learned that following a training plan and completing long runs is important. 
    
   I know this sounds like a no-brainer, and I knew it before the race.  I followed a plan fairly strictly for my first half, and ended up finishing faster than my goal. But this time was different. As I went through my training, I started to take it less and less seriously; if it was cold, windy, rainy, or if conditions didn't seem exactly perfect, I would skip a run or shorten it. I fell victim to the thinking of "i've done this before, I can do it again with no problems.  Found that yes, I could do it again, but it certainly wasn't with no problems. 
    
   Have a training plan, and follow it as best you can. If you wait for conditions to be perfect, you'll never get out the door.  Missing a run here and there isn't a big deal; but you really need to try to follow the plan.  The long runs are the important ones; your body needs them; your mind needs them.  Try not skip them! 
2. I learned that you really need to run your own race.
   
   I started with a group of people today and tried to stay with them for the whole race.  And I kept up fine until mile 9.  But at that point, the strain of going faster than I should have sooner than I should have caught up with me, and I started walking more and running less.
   
   People will pass you; it's a fact.  You need to let them.  Don't let your competitive spirit get you in trouble by forcing you to go too fast too soon for too long, just because you don't want somebody to pass you.  You are racing against yourself; the other runners are just companions on the journey. Let them ebb and flow around as you run your race for yourself.

Despite all of that, I still had a fairly good run.   The course was flat and familiar.  The weather was cool, and thankfully it wasn't raining.  The rain from yesterday and last night left some big puddles to dodge* but nothing that was an issue.  It was a good day; a hard day, but a good one. 


*An observation on one of the differences between trail running and road running - puddles on a road course get skipped, jumped or run around;  Puddles on a trail - you run right through the middle.

Music to run by

Made up my playlist for the half marathon tonight.  Variety is the spice of life - and this list is certainly comprised of a wide variety! It's eclectic, but it's me.  :o)

1. The Edge of Glory - Lady GaGa
2. Breakfast At Tiffany's - Deep Blue Something
3. Hey, Soul Sister  - Train
4. Love It When You Call - The Feeling
5. Wonderful World - Sam Cooke
6. Do You Hear The People Sing? - Les Mis
7. If I Die Young - The Band Perry
8. Cartoons (Live) - Chris Rice
9. Whip It - Devo
10. Crack the Sky - Mylon LeFevre & Broken Heart
11. Hot N Cold - Katy Perry
12. The Little Old Lady (From Pasadena) - Jan & Dean
13. Party In The U.S.A. - Miley Cyrus
14. Press On - Billy Sprague
15. Raise Your Glass - P!nk
16. Trains Up In the Sky - Mylon LeFevre & Broken Heart
17. Vacation - The Go-Go's
18. We Didn't Start the Fire - Billy Joel
19. Move Along - The All-American Rejects
20. The Imperial March - John Williams & The Skywalker Symphony Orchestra
21. I'm Still Standing - Elton John
22. Mornin' Light - Jacob’s Trouble
23. I Like It (feat. Pitbull) - Enrique Iglesias
24. Competition - Degarmo & Key
25. One Day More - Les Mis
26. Naturally - Selena Gomez & The Scene
27. I Run for Life - Melissa Etheridge
28. The Impossible Dream - Michael Ball
29. This Is The Moment - Michael Ball
30. Islands, Buildings, And Freeways - Jacob’s Trouble
31. American Idiot - Green Day
32. Big House - Audio Adrenaline
33. Who Says You Can't Go Home - Bon Jovi
34. Destined to Win - Degarmo & Key
35. The Best - Tina Turner
36. Carry On Wayward Son - Rachel Rachel
37. Firework - Katy Perry
38. Fun, Fun, Fun - The Beach Boys
39. Brighter Than the Sun - Colbie Caillat
40. Bugler's Dream / Olympic Fanfare - John Williams

Brain v. Body

My brain and my body are at war this week.   

This week has been made up of a bout with a stomach bug and a general run-down tiredness, an incredibly busy non-running schedule, and a trip out of town for the weekend. 

With all of this, the body is saying “I don’t care if you’re in the middle of training for a half marathon; I need a break”.

The brain is saying, “but you’re in the middle of training for a half marathon, you need those runs and those miles to be ready.”

The body replies, “But I need rest to heal, recover and revive.”

Brain, “But you need training.”

And on and on, you get the picture.   

So here I am, in the middle of week 4 of my half training, listening to my body, and taking a rest week. 

While it feels a bit counterproductive, I’m fairly sure missing one training week (and a shortened one at that) isn’t going to put me too far behind.  I really do need the training time, but I’m hoping in the end it’s the right thing to do.

Faith

Now faith is being sure of what we hope for and certain of what we do not see.

- Hebrews 11:1

This verse is really calling to me this evening.  Don't know why, but I just feel compelled to share it. 

Half Marathon Training Week 3 - 2/27 - 3/4

Another week done.  It was a week of highs and lows, good runs and bad runs, runs that were easy and runs that were a struggle.

Monday's tempo run was one of the easy runs - I had a plan to keep the pace under 10 minutes per mile, with a goal pace of 9:45 minutes per mile, which I very happily did.   Tuesday was my hill day, and I added a repeat, bringing my total times up the hill to 4.  Felt like crap while doing it (in case you didn't already know - hills are hard! ;-) ) but despite it being a slow shuffling run, I was running all the way up, all 4 times.  Thursday was my tempo interval day and Marc was out with me on his longboard, which gave me just the inspiration and motivation I needed to nail the intervals.  Friday was "fun run" day (no plan,  no goal, no set anything, except to get out there and run because it's fun) but severe weather - bad storms and tornado warnings - kept me inside where I would be safe and dry.  Sunday was supposed to be my long run, but the odds were stacked against me and I didn't get all the miles that I needed or wanted.  I probably could've toughed it out, but I think the cost of that would've been greater than the cost of wimping out (it was better in the long run (pun intended) to bail and be healthy enough to run other days than to push it and miss out on more days)  Luckily I have some cushion weeks in my schedule so I have time to build up the long runs even with a missed one here and there.

Monday 2/27 - tempo run - 4.09 miles; 2 mile cool down run w/ Marc - 1.96 miles
Tuesday 2/28 - Hill run - 3.02 miles,
Wednesday 2/29 - running rest day; Strength workout - Jillian Michaels 6 week 6 pack
Thursday 3/1 - Tempo Intervals - 5.22 miles; Strength - Quick Abs & Arms
Friday 3/2 - Fun run - 0 miles (stayed safe inside)
Saturday 3/3 - Rest day
Sunday 3/4 - shortened long run - 3.32 miles; walk home 0.63 miles
Total Miles - 18.24

On to week 4!!!

Half Marathon Training Week 2 - 2/20 - 2/26

Time flies when you're having fun.  Can't believe I'm already 2 weeks into this.  I had to condense the week into 4 days since I was heading out of town for the weekend, so all of my rest days were stuck at the end. Made for a bit of a hard week.

This week started with a not so great run.  I'm still learning what works for pre-run snacks and what doesn't.  Monday I learned that no matter how good they taste, peanut butter on eggo waffles do not work.  About a mile into what was supposed to be a 4 mile run, I felt incredibly sick and had to turn around way sooner than I wanted to.  Tuesday was a hill day, so I headed out to tackle the "hill of death" behind the house 3 times, topped off with half a lap of the neighborhood.  I hate the torture of the hills, but I have to say, I think they're paying off.  Wednesday,  ordinarily a rest day, turned into long run day.  I tried out a new route because I wasn't in the mood to run repeated loops; ventured out onto the main road and then into a new neighborhood.  Don't know if I'll do it again - the evening traffic was kind of heavy and it didn't feel all that safe out there.   Thursday I was supposed to run tempo intervals, but after the hard, consecutive days leading up to Thursday, I just did 4 easy recovery miles.  And that was the end of my scheduled runs for the week, because Friday I was off to Girls Weekend!!!

I took running clothes with me on the trip, but didn't know if I'd actually do any running.  But my two friends who are doing the Couch to 5k program were going to go run.  And I wasn't going to pass up the opportunity to run with 2 of my best friends!  Never mind the fact that it was only about 25 degrees (maybe) and snowing.  Out we went into the weather for a 25 minute run.  So much fun to run with my girls and I'm so proud of them!  Our goal is to run the Disney Princess Half Marathon together in 2013, and we're well on our way!!

Monday 2/20 - 4  mile recovery fail - 2.62 miles
Tuesday 2/21 - Hills - 2.27 miles, quick abs & arms workout
Wednesday 2/22 - Long run - 6.1 miles, quick abs & arms workout
Thursday 2/23 - recovery - 4.09 miles, quick abs & arms workout
Friday 2/24 - rest
Saturday 2/25 - Run with Friends - 2.35 miles (plus a 2.06 mile walk back to the house)
Sunday 2/26 - rest
Total Miles - 19.49


Bring on Week 3!!!

Half Marathon Training Week 1 - 2/13-2/19

At about 12 weeks out from the UC Half Marathon, I made the decision to run it final by signing up.  Clicking that "submit" button is equal parts scary and exhilerating.  Running a half means a lot of hard work, a lot of training time, and a lot fun.  I ran my first one in November (you can read about it here) and couldn't wait to run another.

I signed up and was ready to start a 12 week training plan when, on the morning training was to start, I was rushing to get ready for work. I turned to hurry out of my bathroom and I kicked the door frame with my left foot.  OUCH!  No bruising, no swelling, but it still hurt. However, it wasn't extremely painful; there was kind of a dull soreness at the base of the littlest 2 toes, which would increase when I tried to bend the toes.  I decided it was probably a good idea to take some days off from running to allow any injury that might be there to heal.  After 5 days of rest, I ran a 2 mile test run and the foot felt ok, and the rest of me was totally thrilled to be out on the road again.  The training could begin.

The first 2 runs of the week were awesome.  I felt strong and surprisingly fast.  A late meeting at work one day threw an extra rest day into the schedule, which was a little annoying at the time, but ended up just fine.  Friday was a long hard day, and I used my run as a therapy session.  Then came Sunday, my  long run day.  I was totally unmotivated and it took me 2 tries to even get dressed in my running clothes.  But I ended up heading out the door with no gadgets ("naked" as runners tend to call it), no GPS to map the run, no watch to time the run, no ipod with music, no nothing.  Just me, my shoes, and the road. (It felt pretty good).

Monday 2/13 - Tempo Intervals - 4.05 miles
Tuesday 2/14 - Hill work - 2.08 miles; quick abs & arms workout
Wednesday 2/15 - scheduled running rest day; NTC ab burner workout
Thursday 2/16 - extra rest day (late work meeting)
Friday 2/17 - Progressive run - 4.01 miles; quick abs & arms workout
Saturday 2/18 - scheduled rest day
Sunday 2/19 - Long run - 6 miles
Total Miles: 16.14

More details of all the runs can be found on Daily Mile, if you're curious (my profile is here.)