730.1 AND DONE

Guess what? I DID IT! Today's 6-miler put me one little tiny tenth of a mile over my yearly goal. After all the confusion and re-planning, I can officially say that this year is in the books. DONE. And as proof of this (and proof that I don't post only the nice pictures), here I am the minute that treadmill stopped. And btw, and you can quote me on this, you know you're a runner mom when you wipe sweat off your brow at 4.3 miles and realize that your hands smell like Play-Doh. 

THANK YOU THANK YOU THANK YOU for all of your support and encouragement, not just here at the end, but throughout the year. It's been a totally crazy year. I liked the list approach RunningFirst took, so I'll do the same. Here's a good/bad recap of the year in roughly chronological order.

1. I got to run a half-marathon with my much-missed Meg
2. I PhinisheD my PhD! And had a great big party. My West Virginians came and everything. 
3. With the Team, I ran my first trail race the morning of my son's second birthday....and had an emergency appendectomy that night. And an open house the next day. 
4. We sold said house. (well, sort of. It's complicated, but is occupied by people other than us)
5. My parents came to help finish packing, moving, and painting the new place. I drove over our mailbox with a 24' Uhaul truck. We had movers pack the truck, but still needed help at the end. Some of our good friends came to our rescue and helped us get the job done. Then I drove all our worldly belongings to our new house in a new city and state. 
6. The Beastie and her husband came to visit. Saying goodbye was really hard, knowing that they were moving many states away. We'd lived nine of the last eleven years within a few miles of each other. Thank goodness for Skype.  
7. Mr. Joanna and I started new jobs, the kiddo started a new daycare.
8. I endured the hottest long run in history (let's assume no one's ever actually run Badwater). 
9. I tripped and ate massive quantities of asphalt while running...twice. Consequently gave up wearing statement tees, such as one that might have said "Kick Asphalt" that I might have been wearing the second time I fell. 
10. RunningFirst came down to run L&C with me, my second marathon. I set a new PR by 27 minutes, which I'm still pretty proud of. 
11. I got to see some of my college girls, meet some of their other friends, tour San Francisco and run a half-marathon there, including going over the Golden Gate bridge! Not my fastest race, but fun. And I got to run it with Frank (and her "passenger"!).
12. Two trips to Detroit, one for the baptism of my newborn niece and the other for Christmas. 
13. After months of repairs and breakdowns, Mr. Joanna finally got a new car that includes such luxuries as a radio and working windows. Then wrecked mine. (I got glared at for that last part, but it's true. Although it was a minor fender bender and it's been fixed). 
14. I met my running goals for the year and did it injury free!!

I hope I'm not forgetting anything. I probably am. There were so many big moments, not just in our lives but in the lives of our friends.  

In conclusion for 2010, here is the monthly mileage report from runningahead. I'm really grateful that RunningFirst introduced me to this site this year. It's been great for helping me track everything. It's no surprise that June was my lowest mileage month, given the appy and the move. What this graph also tells me is that I clearly need to be doing more tempo and interval work. I also know from my incredible (and historically unprecedented) inflexibility that I have to do more cross-training (read: I need to do some, any cross training).  I'm on it. In the next few days I'm going to start putting together, with help from RunningFirst (aka, Coach Mike) my training plan for spring. Here's to high hopes for my spring races!!

Race Report: US Half

Warning: long post!

I'm just back from a wonderful weekend in San Francisco. It was a carefree weekend--the first in I don't even know how long. Probably a year and a half, really, since I had a few days that were both kid- and work-free. Oh, and then there was that race you're here to read about.... :) Here's the recap:

Friday

While in flight to CA, I realized that I had no memory of packing my Garmin. Then I thought about the packing list I'd made the day before and realized that it, too, had not included my Garmin. Fail. At least, I thought, I'd done races before without it. But still, fail. But my flights went smoothly and by dinnertime I was sitting around a table with old and new friends enjoying yummy food and laughing.

Saturday

We slept in and lounged around, then went out in the afternoon/evening for the race expo then some touristy things. The expo itself wasn't much, except that I did introduce Frank to the world of Gu and double-layer socks. I love that she let me geek out about running! Also, I like the race shirt. Check it out. The back is nice too.

After expo-ing, we headed to Muir Woods, aka, the redwoods. Due to its obvious popularity, it took a while to find a place to park. When we finally did and I got out of the car I saw this, to my complete surprise. Runners, this is for you:

I'd read runners' blogs about Dipsea. I'd certainly heard of it. But to tell the truth, I never knew what people were talking about. As I learned on Saturday, they are referring to "The Race from Hell." I saw one tiny piece of where the Dipsea trail cuts through the park, and I understood immediately how it got that name. It's a 7-mile race through Muir Woods. Not even through it, but up the side of the mountain apparently. Anyone completing this has my total runner respect. It is the real deal. And completely gorgeous.

A few more pictures from the park.

Frank, me and Jess

As it approached the park's closing time we packed it in and decided to drive down to the beach. I'm pretty sure I was the only one of us who loved the drive down, but I did. It was so reminiscent of those long drives up and down Spruce Knob all those years ago. The vague fear of rolling over a mountainside to one's death overwhelmed by friendship and the gorgeous scenery. It was total zen for little ol' me. The beach wasn't bad either (to say the least!).

After we left the beach, we drove into Sausalito for dinner at a little Italian place. It seemed sort of like something out of a movie, picturesque, upscale, and with a character of a waitress who told us not to order spaghetti and meatballs because she thought it was kind of mediocre. Who does that?!? It (the spaghetti) was lovely.

We headed back to San Francisco to get settled in for the night.

I'd looked at the weather earlier and I knew there was possible rain on Sunday, but I wasn't sure when on Sunday. As soon as we got back, Frank (a nickname she had when I met her, btw) and I checked the hourly forecast. Then the radar. Because the hourly looked like this and we wanted not to believe it.

6am: rain, 100% chance, 60 degrees

7am: rain, 100% chance, 61 degrees

8am: rain, 100% chance, 61 degrees

9am: rain, 100% chance, 61 degrees

10am: rain, 90% chance, 61 degrees

Expletive. Expletive. Expletive.

We decided that for our own sense of self-worth, we had to at least get up in the morning, get dressed, and go down to the start line. We had to at least make an effort to try to make ourselves toe the line. We couldn't go all the way to CA to intentionally oversleep our race. Even if it was 60 degrees and raining and our bodies hurt with various runner injuries. We still had to at least go.

Morning rolled around and by 6am we were in a cab headed to Fisherman's Wharf for the start. We found the start area then promptly found a building overhang to huddle under to stay dry for a while. When the noise of the start area grew louder, we decided to head over, port-a-potty and line up. And once we did that, I don't think either of us really thought there was any turning back. We had to do this. Even if we did verbalize that it was probably one of the stupidest things either of us had ever done. And even if we both knew that, in all likelihood, all PR bets for me were off.

I've never seen a crowd more anxious/excited for the gun to go off. We were all ready to get moving. Finally, mercifully, it did.

Miles 1-4

Miles 1 and 2 passed easily, even if everyone was completely soaked by that point. The first water stop was around mile 2 but I didn't even see it until I was almost past it. Why? Because it was about 50 feet to the side of the course and was ONE TABLE. I decided that was fine, I probably wouldn't have stopped even if it had been more obvious. So on we went. The second water stop came up around mile 4. This one was on course and it was time for a drink.

Let me just say it: I have never seen water stops more disorganized. Ever. The cups were empty and stacked on the tables, a free-for-all for runners to try to grab. A guy, ONE volunteer, was pouring quickly into them and occasionally just putting the pitcher down for runners to dip their cups into for timeliness. It was disgusting. And Frank had to ask him three times to pour her more because she barely got anything in her cup the first two times.

Miles 5-9

Somewhere in mile 5 I lost Frank, at a water stop I think. In mile 5 also came the first real shock of the morning--I turned a corner to find that we were running about half a mile down a steep, muddy trail. At first I was afraid of slipping, but a woman from Nova Scotia next to me gave me a little pep talk about it and I picked up the pace again. There was something fun about getting that truly filthy. It became my own little Warrior Race.

Then we were up and crossing the Golden Gate Bridge and coming back. Even in the rain, even with me soaked, it was beautiful. To see the fog and the boats and the waves. Pretty surreal. And yes, the Full House theme song popped into my head every now and then. Ah, TGIF. By mile marker 9 we were off the bridge and headed back.

Miles 10-11.5

From mile marker 9 to mile marker 10 was a leg out, then the turn around was just past mile marker 10. It was at this point that I realized that I'd held back too much. I still had WAY too much in the tank at mile 10. I realized immediately that after the muddy goat path around mile 4, I'd gotten too apprehensive about not knowing what the next turn might bring. Even though all bets were off the moment we arrived on site in the rain, I was still frustrated with myself for having left so much slack. I should mention in here that there finally was a well-organized, hygienic water stop. Finally.

Mile 11.5-13.1

I think I did a respectable job at the kick. I kicked about a mile and a half out, then stronger at a mile out. It was probably the best kick I've pulled off, but also probably because I held back too much earlier on. Part of this stretch (and about half a mile of the last section) were right along the beach. I sort of had to pinch myself that I was running with the surf splashing up around my feet. Again, even in the cold rain, it was really beautiful. By mile 12 or so we were a little further off the beach and on a street. I just put my head down and ran. I walked up one insanely steep and very short hill, then poured it on through the finish. The finish felt great. It really did, even knowing then (even without my Garmin) that I hadn't PR'ed. I *did* get cool new bling.

Official race results put me at 2:17:02. At first I didn't believe it. I thought for sure they had somehow added 10 minutes by accident. Since they haven't rescinded the race results yet I have to accept that I really ran a 2:17 half. Other stats:

Females 20-29: 333/705

Gender: 697/1623

Overall: 1637/2976 (I should mention here that there were 5,000 registered participants)

Things I learned this weekend

1. What people are talking about when they say Dipsea
2. That it really does help a LOT to know a course beforehand
3. That yes, Garmins really do make a difference
4. That sometimes nature's got you beat, and you can't do much about it
5. That my Detroit Marathon jacket is fabulous, but not in fact waterproof
6. That San Francisco is really beautiful
7. That a little down time, and friends, are really good for the soul

I would be lying if I said I wasn't a little disappointed about my finishing time. But at the same time, I think I did reasonably well for me for those conditions. And doing something kinda stupid every now and then just reminds me that I'm still alive. I wouldn't change that for the world.

Headed to my race!

This is it guys--last post before my last big race of the year! I head out tomorrow for sunny California. I am excited and just a tiny bit apprehensive. But mostly excited.

I've had two great runs this week, and great for two totally different reasons.

Run #1: great because it was fast and it was with a tough runner co-worker I've never run with. I really admire her as a runner. She's a little faster than me at the half and she's a very consistent runner. I was sort of scared to run with her because I thought she might be too fast for me. But seriously, it was an amazing run. We were fast and talked and had a great time.

Run #2: great because I got to do a fun runner thing--reintroduce a co-worker to running. She did one or two half-marathons sometime a long time ago, but hadn't run since 2004. She's been talking about wanting to get back into it a bit, so I invited her to join me on the track while I do speed workouts. She couldn't come last week and since I did a tempo workout yesterday, I didn't need to do a track workout today. So instead, we just headed toward downtown doing a walk/jog. We covered 1.9 miles and I think she felt really winded, but really good about it. It was awesome to get to be part of that!

626.2 + 4.5 + 1.9 = 632.6 miles

Ok, wish me luck everyone! Race report (and some pictures) to come next week!

Loving the fall

We had a beautiful Saturday. After running this morning, we spent most of the day working on house projects and playing with the kiddo. But this is a running blog, so let's talk some running.

My RW taper schedule told me to run 11 miles this morning. But for reasons I outline below, that wasn't going to happen. I cut it to a little over 7 (which is what I've always done during the taper anyway). It was a great morning for a run. Check out the view from my house to the park. Love this!

Yesterday I decided to do a short jog at the end of the day in hopes of loosening up my legs before today's last long run. I was trying to explain to Mr. Joanna that something the only solution for sore legs is more running. Like that makes any sense. It didn't help much, though I was still glad I went, just because it was an unbelievably gorgeous day.

I hate to say it, but my body is ready for the end of race season. My hams are tight ALL the time, and my on-going problem at my left butt-bone only gets worse with time. My right IT Band has to be stretched before and after every single run. I think a little help from a sports medicine person will go a long way (and maybe a massage). That's the hope anyway, since I have no intention of giving up running over the winter. A decrease in miles? Sure. Stopping all together? No way. So here's hoping a little rest and some highly trained input will help.

Ok everyone, ONE WEEK until the US Half, my last race of the year. I'm SO looking forward to seeing some college friends and exploring a new city. The countdown is ON. And GOOD LUCK to everyone racing this weekend--MCM and all those Halloween-themed races. Rock those races!

616.8 + 2.2 + 7.1 = 626.2

Come on, up high, a little love

I had absolutely no idea that it had been a week and a half since I blogged. Really. I'm not going to give you an excuse. I'm going to tell you the truth: I love my job. I absolutely love it. I love that it exhausts me mentally. And when that happens, I come home and I play with my kiddo, and then he goes to bed, and I get totally sucked into either running or scrapbooking. And then it's a week and a half later and I'm all, "what the crap happened? My blog claims it's been 10 days since I last posted." Here we are.

So lots has happened. Let's go numbered list.

1. I decided to use the RW 2-hour-half taper schedule. It's a 5-day-a-week plan, and unlike any taper plan I've ever used, it has me running 11 miles the weekend before the race. Does anyone do that? It also still has me doing speed work, which I'm pleased with. Luckily there's a 3 lap/mile outdoor track about 150 yards from my office. So yesterday I headed there over the lunch hour to do mile repeats. The track is owned by a university. In the middle of the second interval I saw the university's mascot walking toward me in full costume. As I approached it I said, "Come up, up high, show me some love." I totally high-fived a mascot in the middle of my interval workout. That's one way to make a track workout memorable!

2. I don't know her, but I read B.o.B.'s blog and enjoy it. She posted this video today. I definitely teared up when I watched it and decided it was worth re-posting. This is how I feel about marathons. The camaraderie shown, the excitement of it, the personal goals of runners.

3. Remember back in January when I joined the 1000 mile challenge group with some of the Team? Well, I said up front that 1000 miles was probably too much for me, so I was going to call it my 720 mile challenge. Well, I'm really happy to say that it looks like I'm on track to reach that goal!

592 + 4.7 + 9.2 + 3.2 + 3.2 + 4.5 = 616.8

Wait. Is it Thursday? Did I just post 3 things? Even if it was inadvertent, I guess it's still a Three Things Thursday. Go me!

Lesson learned

Last week I mentioned that Mr. Joanna and I were working on a new display area for my race medals. Well, I am very pleased to say that it's finished and I love it! It's in what I would describe as a hallway off of our bedroom. The framed medal up top is my very first medal, from the Chicago Distance Classic in 2007. It's nothing fancy, but I love that I finally have a real place to display my hard-earned hardware!

On the training front, today I learned a lesson the hard way. It sounds so ridiculous in hindsight.

I've always wondered why we do long runs slower than race pace. It seems logical that you should train to run the distance you want to run at the pace you want to run it. And I've been feeling really good recently about my tempo work, and maybe got a little over-confident after my 27-minute PR in marathon #2. So, you guessed it, I decided to do my 10-miler today at race pace.

Mile 1: 9:15

Mile 2: 8:59

Mile 3: 9:07

Mile 4: 8:54

Mile 5: 9:13

Mile 6: 9:16

And now I know why it's a bad idea.

I haven't been tapering. I'm not that rested. It's my first attempt at 10 miles at anything faster than about a 10 minute pace. It was too much. Now I get it. This is why I shouldn't be left to my own devices, people.

All this brings me something kind of exciting.

I'm slowly converting to someone who swears by running by the numbers.

A while ago I posted about wanting to follow the Runners World 2:00 half-marathon training guide in the spring. Then last week Morgan over at Caution: Redhead Running posted a link to the McMillan calculator, which I'd never seen. I know my tempo work and longer mid-week runs were a big part of my success this training cycle, but I have a lot of room still to improve. Historically, I haven't paid as much attention to the type of mid-week run I've been doing or the pace I did it at; I just went for a run. I think I'm ready to change that. And in a hugely running geek way, I am so excited about it!

577.8 + 4.0 + 10.2 = 592

set to break 600 next week!

A Wednesday Where

First things first--I want to say a huge THANK YOU for all your comments here and (for those of you who know me outside the bloggy world) on Facebook after the marathon. Every single one of them made me smile.

I had planned to do my first post-marathon run on Monday, but this was my morning instead:

Dear Student,

I skipped my morning run today so I could be here for our meeting. You know, to help you complete the final project that I wasn't even here to get you started on last year, but that I inherited responsibility for anyway. Your strategy of not showing up was fascinating. Let's see how that works out for you.

All my best through gritted teeth,

Joanna

After crazy long work days Monday and yesterday, I decided I could leave work a little early this afternoon to come home and run. I expected my legs to be fully rested and ready to run. I was surprised to find them stiff and reluctant, but the reluctance didn't last long. Two and a half miles in I hit my stride, loosened up, and felt great. Oh, and loved all the gorgeous leaves falling onto the path through the park.

573.8 + 4.1 = 577.8 miles

One run on board for tomorrow or Friday, then 10 miles on Saturday. 25 days until the US Half!

And a Wednesday Where for you: where do you keep/display your race medals? I used to keep mine on my dresser, but the pile was getting beautifully large and they got packed when we moved. I devised a new way to display them and I *think* it's going to be assembled tonight or tomorrow. Picture coming soon!

Happy 200th!

I can't believe this is my 200th post! Admittedly, this blog existed for a while before most of you started reading it. Don't feel bad, my parents just started reading it last week. I know. But still. 200! That makes me smile.

So what do I have planned for such a momentous occasion? Some race strategizing and some travel recap...including a picture I took just for you.

Race Strategizing

The US Half is in 27 days. I need to quickly get shorter, faster, then taper. I don't have much time. My project after writing this post is to put together my training schedule for the next 3 weeks. I think it's going to include a 10 mile race. I've never raced at that distance before, so in addition to being great race prep, it's just plain exciting in its own right.

Goals: I want to PR, which means beating a 2:06:09. I didn't write down my goals before L&C. It makes me too nervous. I'm going to do it anyway (that's courage, right?) and set 4 for this race:

The PR: sub-2:06:09

The hopefully safe goal: 2:04:00

The real goal: 2:02:00

The I-can't-believe-I-just-ran-that goal: 1:59:59

Travel Recap

I spent the latter part of last week in Minneapolis. It is a lovely city.

That's right. I said it. It's lovely. I, the girl who once proclaimed that the entire Midwest should be converted to a penal colony. I, the girl who semi-seriously refers to the Upper Midwest (I'm looking at you, Dakotas and MN) as Canada. I, who once said that the three meanest people I'd ever met had all either come from or moved to Minnesota (ok, that one is still true). And here I was, wholeheartedly enjoying Minneapolis. There. I said it.

Yesterday when I boarded the plane to come home, I started flipping through the in-plane magazine. And then I saw this. And took this picture for you.

This thing belongs in a category with the downhill treadmill ShutUpAndRun found a while ago. Or in a category with cigarettes, because you'd might as well burn your money (pun only sort of intended, reveled in regardless). This ad has prompted me to add a "bullshit" label for this post. What's the craziest piece of exercise equipment or workout plan you ever saw? 'Cause this thing is up there with the Mountain Dew and watermelon diet. Seriously.

Taper Freak Outs--The Beginning

Taper Freak Out #1

That all these slower-than-marathon-race-pace miles I'm running are going to seriously eff with my ability to PR the US Half in November.

Taper Freak Out #2

That I'm going to trip again but actually for real seriously injure myself and be unable to race.

Taper Freak Out #3

I retired my previous "race" sports bra, and I'm terrified that anything else will chafe in unpredictable places after 26.2 miles.

All of that, my friends, within a 4.75 mile tempo run this morning. 18 days and counting.

On your recommendation...

First things first: I thought you would all want to know that I have banned Statement Tees from my running wardrobe until L&C and the US Half are over! A few of you recommended this move and I think it's a good call. :)

I also decided to do more of my mid-week runs in the park, which has neither concrete slab sidewalks to trip on nor traffic. So I headed down there on Wednesday. It was one of those days...I got to the edge of the park and realized I was grinning ear to ear. The weather was gorgeous. The trees were beautiful. The park was calm. And I was just gliding through it. I didn't set out to do a tempo run, but when I realized how comfortable the run was, I turned it up and did a tempo run for the day.

Friday morning I got up super early to run before a hectic day at work, only to find that it was raining just a *smidge* too hard to run. Coach Paula told me to rest up last week anyway, so I figured it was all good.

I'm so anxious to get to this part of my week, I'm sitting here smiling. After work on Friday we packed up and headed back north to C-U to visit friends! We had a baby shower and a birthday party to go to. It was a fantastic weekend. I got to see Ears (& her hubby, who I don't have a nickname for), RunningFirst, The Minnesotans, MJ and a group of people I'll collectively refer to as the World's Biggest Illini Fans. I think this is my favorite pic from the weekend--Ears playing with the babe while I got The Princess of Detroit's birthday present in the mail.

It was a great weekend. It was so comforting and fun to see our friends, laugh, gossip and catch up. *love you all*

So that left me this morning to get my all-important 20-miler done. How to put this positively...I am going to have to trust the logic that a bad dress rehearsal makes for a good race day.

Miles 1-6ish were fine. But the energy just wasn't there after that. I totally hit the wall at mile 12 (scary early, I know) and took 2.5 more miles to snap out of it. Miles 15-20 went easier than the middle chunk at least. The whole thing was slower than I'd have liked. I don't know. I'm nervous now about L&C. I don't know if I'm ready. I don't think I've done enough speed work. I think I had an insufficient base and didn't average enough mid-week miles through this training cycle. On the other hand, I'm WAY more prepared than I was before Detroit. No question about that. I'm just...nervous. That's normal...right?

So stay with me through the taper! It promises to be hilarious. I'll keep a list of all the crazy things I freak out about. We can laugh together. 21 days until L&C!!

485.8 + 4.0 + 19.9 = 509.7 (and YEAH let's hear it for breaking 500 miles!!)

Inspiration

I just finished reading the August issue of Runner's World cover-to-cover. The [Beat the Clock] section has a training plan for breaking a 2:00 half. And I want it. Bad.

It's a 10-week training plan. I have only 5 weeks between L&C and the US Half, and I need to take one week after L&C to rest. So I've decided to do the last 4 weeks of the Runner's World training plan before the US Half. Is that reasonable? Can I PR? The goal is definitely to PR, but can I also finally beat 2 hours?

AND IF THIS DOESN'T WORK, or if it does, I plan to do the whole 10-week plan next spring. I'm close to picking a spring half-marathon (yes, insanely early). Stay tuned for an announcement!

And in the name of full disclosure, I did my long run this past weekend on a hotel treadmill and it was everything I thought it could be. So today I marched myself over to the rec center at work and signed up for a one month membership. I am planning to do hill workouts outdoors and other runs as the weather allows. Otherwise, this chick is headed indoors for a few weeks! You know what that means? Working on a playlist using the fabulous Shuffle my very-much-missed Meg gave me when we graduated.

Mileage: 371.8 + 12 = 383.8

I should clear the 400-mile mark this week!

It had been twelve years

....since I did a hill workout. Until this morning.

Until this morning, my most recent hill workout was from an era in which I didn't know about technical fabric, runner food, or running shoes that didn't come off the clearance rack at Shoe Carnival. With both L&C and the US National Half looming, it was time to bring my hill workouts into the 21st century.

The total workout was 3.8 miles, broken down like this:

warm-up: 0.95 M

interval: 0.23

recovery: 0.23

(repeat interval and recovery 3 more times)

cool-down: 0.95

I need to call in some help. RunningFirst, TNT Coach Ken, I'm looking at you guys. (or others if you know hills!) I'm a little out of practice on hill workouts. How many intervals should I be running? What total distance? What pace, if I'm hoping for a 4:30 marathon? My interval paces were 9:00/mi, 8:52/mi, 8:26/mi, and 8:11/mi. Not exactly speedy, even though it felt fast at the time. What do I need to be doing? Help!! I'm planning to do hills again next Wednesday and need a game plan.

Mileage:

349.3 + 4.5 + 3.8 = 357.7 miles

And it's official--I've covered more miles in July than I did in May and June combined. Which is both sad and fabulous. Go me? Go me!