Two days after the Shamrock ½ Marathon last month, I signed up for the Inaugural ODU Big Blue 5K. It would be the 8^th J&A race I would run, & my 4^th 5K experience. I was initially on the fence, as it altered my original plan to run ONE race per month for the year of 2014 {my April race had already been determined to be the Cherry Blossom 10-Miler; click here for that recap}. It was also a bit expensive in my opinion, at $40 a pop. However, as a prior ODU student, wife of an ODU alumni, & overall Monarch fan, I decide to run it merely for the experience!

During the week leading up to the race, I took it very easy. It ended up being my lowest mileage week of the year so far. That was okay though, since I had just run a hard-effort 10 mile race only 6 days prior to the 5K. I also took it easy since my knee was feeling better & I didn’t want to mess up a good thing!

The night before the race, hubby & I had a nice date night out to dinner at a local restaurant in Portsmouth called Stove. As a side note, I wasn’t super impressed with the restaurant… just not my cup of tea {P.S. the dessert however was fantastic! See below}. However, any date night with my hubby I will certainly take!!

Race morning began at 7:35am. It was ahh-mazing to wake up for a race, without an alarm clock blaring & not at “oh-dark-thirty”. After play time with the munchkins, I prepared a breakfast of scrambled eggs & enjoyed 2 of my Hummingbird Muffins. At 9:30am, we loaded the car up & headed the couple of miles over to the race location. I picked up my packet then we watched the 1K run, mostly cute little kids. After a short warm-up (maybe ½ mile), I headed to the start. For this race, there were 5 corrals & my bib put me in the first one.

Once the horn blew, off we went! The first mile was much harder than most {okay, maybe all!} of my initial race miles. I definitely started out too fast & knew I had given too much by the halfway point.

Mile 1 – 7:09

By mile 2, I was super parched! Where’s the water stop?! About this time I was really feeling the 79°F with 37% humidity that would be the race weather; according to my Garmin. MUCH different than the recent running conditions & bitter winter weather we experienced for the past few months. Somewhere during this mile, I knew I would not PR. Sad, but hey, such is life.

Mile 2 – 7:54

My overall thought process during the 3^rd mile, besides “Are we done yet?!” was make sure there is a 7:xx on the mile split. Well, that didn’t happen. Oh well, during mile 3 I was greeted with slippery grass on a field (I think that was during this part of the race!), more curvy twists & turns, & an attempt to dodge a cone. Ha! I was also happily greeted with sideline high fives from a couple of cute little gals, one being a friends’ daughter. They definitely gave me the final push I needed to get to the finish line.

Mile 3 – 8:02

Heading into the stadium, I tried to kick it… but dang if that slippery grass didn’t slow me down?! How the heck do the football players do it? I now understand why they so easily fall down & tackle one another! Apparently a few friends saw me at this point, as well as my hubby & kiddos with my sister. Clearly I had tunnel vision because I didn’t even see them. I just wanted to make it to the finish line & BE DONE!

Final 0.12 to the finish – 7:26

OFFICIAL TIME – 24:00 (7:45/mile overall average pace)

*Garmin Time – 23:59 (7:41/mile overall average pace)*

14^th female overall, out of 1,070

5^th runner in the 30-34 age group

So, what did I learn today? Well, a couple of things. First, I missed Julie being there to pace me to a PR. Although I feel I pace fairly well for the distance races, I definitely need work for the shorter races. I also know I am a better runner in the cold weather. Nearly 80°F with the sun beaming down is lovely at the beach, but not when you’re trying to PR on the pavement! I also learned that when I beat myself up over not PR’ing, the overall results can actually boost my feelings on a particular race. Prior to seeing that I placed amongst the top 15 females, I was internally beating myself up. Critically thinking where I could have pushed a little more to get a couple extra seconds off my time. I need to just realize that as long as I give it my all, it is my best & I should not be defeated. Overall, I am happy with my performance & the newest race in the J&A Racing arsenal!

 

Up Next for The Running Blonde: Who Knows?! My race for May is TBD….. 🙂

In addition to my love of running, being a mother, being a nurse, all things related to fashion, photography; amongst many other things…. I also enjoy the escape that comes with baking & cooking.  I don’t claim to be the worlds’ best chef or baker, but I do think I can hold my own. My cooking certainly keeps my hubby coming back for more! They do say, “the way to a man’s heart is through his stomach”!

About a month ago, I purchased the Runners World cookbook. So far, I’ve made about a half dozen of the recipes & I have certainly not been disappointed. I thought it would be fun, & helpful for my readers {many of which are mothers & I realize have zero time to weed through new recipes!} to post recipes that I think runners would enjoy. I hope to make this a weekly appearance. So, you get the benefit of knowing the recipe has been tested & approved by The Running Blonde AND I get the benefit of having an excuse to make lots of fabulous new dishes!

The first concoction is: Hummingbird Muffins! ENJOY!!

Perks: Pre-run, Low-Calorie, Vegetarian {AND, they’re SUPER tasty!}

Quantity: 15-18 muffins {This recipe has yielded 2 dozen for me both times I’ve made them}

Total Time: 40 minutes {I’d say this is pretty accurate}

 

{Batter}

1 cup turbinado or granulated sugar

1/3 cup honey

2 large eggs

¼ cup canola oil

½ cup unsweetened applesauce

½ cup crushed, drained pineapple (I’d recommend closer to 2 cups, a 15-oz. can)

2 large very ripe bananas (~1 cup), mashed with a fork (I’d recommend 3 bananas)

1 teaspoon vanilla extract

1 ½ cups all-purpose flour

1 teaspoon salt

1 teaspoon baking powder

½ teaspoon baking soda

½ teaspoon ground cinnamon

2 scoops (~2 oz.) vanilla whey protein powder {Whole Foods has packets of 1 oz. servings, so just purchase 2 packets & avoid the guesswork of the “scoops”… if you’re not a protein powder person}

½ cup very finely chopped pecans

 

{Topping}

½ cup steel cut oats (NOT quick-cooking oats)

¼ cup finely chopped pecans

1 tablespoon butter, melted

3 tablespoons packed brown sugar

Pinch of salt

1 tablespoon all-purpose flour

 

{To Make the Batter}

Preheat the oven to 350°F. Spray 2 (12-cup) muffin pans with cooking spray or fill with paper liners.

In a large glass bowl, combine the honey & sugar. Microwave on medium power for 45-60 seconds. Remove the bowl & stir until combined. When slightly cooled, whisk in the eggs, one at a time, until well combined.

Add the oil & applesauce. Whisk until combined. Add the pineapple, bananas, & vanilla extract. Whisk until smooth.

In a large mixing bowl, whisk together the flour, salt, baking powder, baking soda, cinnamon, protein powder, & pecans. Add to the wet mixture & stir until the batter is well combined.

 

{To Make the Topping}

In a bowl, combine the oats, pecans, butter, brown sugar, salt, & flour. Mix until well combined.

Pour the batter in the muffin pans, filling each muffin cup ¾ full. Sprinkle a light layer of topping over each muffin {it’ll be less messy to eat if you pat the topping into the batter}.

Bake for 15-20 minutes, or until a toothpick comes out clean.

 

{Nutrition Per Muffin – Based on 15 muffins}

275 calories, 43g carbs, 2g fiber, 6g protein, 10g total fat, 2g saturated fat, 261mg sodium

 

My journey to the Cherry Blossom 10-Mile race in DC began more than 3 months ago. On December 2^nd 2013, I was declined entry into the Nike Women’s Half Marathon lottery (also an April race in our nations’ capital); so on that same day, I entered the Cherry Blossom’s lottery. Two weeks later, I happily received an email stating I would run in the 42^nd Annual Cherry Blossom 10 Mile Run!

On Saturday morning, our mini-vacation to DC began. Following a yummy breakfast of “momma” eggs {read: toddler lingo}, waffles, & oranges, my hubby & I loaded up the car & began the nearly 4-hour trek north. We stopped for a quick lunch at Chili’s, then eventually landed at our hotel around 3pm. The Renaissance Washington, DC Downtown Hotel was pretty nice & in a convenient location. No complaints here! Trendy enough for young 20-somethings, yet clean & efficient enough for those of us in our 30s & 40s. After dropping off our bags, we headed to the expo. The walk to The Building Museum, where the expo was held, was great. I gushed to my hubby during all of our “hand-holding, relaxed pace, careless jaunts” in DC of how it reminded me of a simpler time, when we didn’t have all the responsibilities we are now blessed {or burdened, on some days!} with. But alas, those days will once again return when the boys are grown & my biggest worries aren’t weather the children’s food has been prepped or the cloth diapers been washed. For now, I will continue to happily embrace this mommy-runner-life!

Okay, back to the race weekend. After leaving the expo, we strolled around Chinatown a bit more & scoped out where we’d eat dinner. We settled on a place called Vapiano. It’s an Italian joint, with a modern concept regarding food ordering. It was cafeteria-style, but not your typical high school cafeteria! Waiters didn’t take your meal order & you paid with a previously given card, upon exiting the restaurant. I waited in the pasta line for a chef-inspired concoction, similar to Chicken Parmesan; while my hubby Scott waited in the pizza queue for a Calzone. I also enjoyed a side Caesar salad & some tasty homemade bread. Following dinner, we did indulge in a bit of DC fro-yo before retiring to relax in our hotel room.

Before watching a bracket-busting NCAA Final Four game (boo!), I laid out my attire for the following morning. I unfortunately packed for a much different forecast than we actually experienced! I had checked the weather while still at home in Norfolk & saw that it would be in the 50s. Boy, was I WRONG!

Race morning was a blustery 40 degrees! I had no sweatshirt to toss & for some reason I would end up leaving my gloves in the hotel room. My alarm was set for 5:50am, with plans to meet a fellow MRTT {Moms Run This Town} friend in the hotel lobby at 6:10am. I awoke almost 15 minutes before my alarm even went off. I got dressed & headed to the lobby. Holly & I chatted as we walked the 1.2 miles to the photo-op meet-up point. I ate my breakfast (Larabar Protein bar) as we made the trek over. I was bummed I didn’t have a banana, but ehh, such is life. After a few pics, we headed over to the start & corrals. By this point, I had been in the frigid temps, in a tank & shorts mind you, for close to an hour; I would have to endure another 30 minutes of cold agony before I’d cross the START mat! Brrrrrrrr!

I guess it would be good to mention here about my fellow Stroller Strides friend, Sophia. After both being accepted into the lottery, Sophia & I began chatting race day strategy. In the weeks leading up to the race, we had settled on a goal of 8 minute miles, with a goal finishing time of 1:20. I knew it would be a steep goal, with the Shamrock half just weeks prior; especially with my average pace in that race closer to 8:20/mile. But, I was up for the challenge! I should also mention here that this was my 3^rd 10-mile race. My previous 10 mile races included:

*(12/2012) Surf ’n Santa 10-miler – 1:36:06 (9:37/mile pace)

*(01/2014) Tidewater Strides Distance Series – 1:25:05 (8:30/mile pace)

At 7:34am, we started our 10 mile excursion through the heart of DC. The first three miles felt easy. It was super crowded & I was hoping it would thin out… this never happened.

Mile 1 – 8:23

Mile 2 – 7:56

Mile 3 – 7:53

After the first 5K, I knew were right on track to make the goal happen. What I didn’t expect were all the twists & turns. The Cherry Blossom was my first {hopefully of many!} traveling/non-local Hampton Roads races. I had glanced at the map but truly felt like “ignorance is bliss” in this instance. I knew it wasn’t TOO hilly, so I didn’t incorporate hill work in my training. There were subtle elevation changes & bridges, but nothing too bad. I loved that the majority of the running would be done by the water; which is my favorite!

Mile 4 – 7:48

Around mile 5, I ate a couple of Sport Beans. I should add here that my stomach began growling at mile 2. I think the 1+ hour of shivering had burned ALL of my calories. I was starving!! My tummy was also rumbling in other ways since that point too…. but I won’t go there during this recap!

Mile 5 – 7:55

At mile 6, we turned by the Jefferson Memorial to run along the Potomac River. This stretch of road was straight & would last for about 2 miles. The next mile & a half would be run the opposite way, back towards the start line.

Mile 6 – 7:58

Mile 7 – 8:04

Mile 8 – 7:59

Just before mile 9, a water stop split up Sophia & me. I consciously hung back a little to allow her to bolt forward. I knew she had the 1:20 in her. By this point, my stomach just hurt too bad. I would PR, by a lot. I needed to be happy with just that! I had decided somewhere along the Potomac River that I would be content with a 1:20:30. In my head, my 10-miler from January was 1:25:30…. so that would be an exact 5 minute PR. I realized as I looked up my old time to write this recap that my prior PR was actually 1:25:05. Regardless, I was still giving it my best, with the cards I had been dealt that day.

Mile 9 – 8:03

The “worst” hill of the day arrived in the final ½ mile of the race. Heading back towards the Washington Monument was an uphill climb. I am not a hill runner. I live at sea level. I kicked it though, as best as I could. I wanted the full 5 minute PR. But alas, thanks to weaving in & out, my total mileage would be more than the 10 miles… pushing my total distance to a tenth past the 10 mile mark.

Mile 10 – 8:01

Final 0.1 to the finish – 7:24

OFFICIAL TIME – 1:20:46 (8:04/mile overall average pace)

*Garmin Time – 1:20:51 (8:00/mile overage average page)*

Crossing the finish line was awesome! There was a ton of crowd support there; really, along the entire route! The only negatives I can say about the race were: it was slightly disorganized, over-crowded streets, the cherry blossoms hadn’t bloomed… & my silly tummy. My favorite race highlight was seeing a single leg amputee running, which of course made me push it. I thought “Hey, if he can do it, I certainly can”! I was also impressed with a young boy that was running with his daddy – so cute! Lastly, I was SUPER impressed with my dear friend Sophia; who might I add has a 5-month old. I proudly say she beat me {not that we were competing at all!}! Fantastic job lady!

Here were my official splits:  5 mile – 40:34 (8:06/mile); 10K – 50:18 (8:05/mile)

 

Up Next for The Running Blonde: J&A Racing’s Inaugural ODU Big Blue 5K on THIS Saturday!!

 

Spring is in the air. The trees are greener & the flowers are sprouting. And for runners, that means less running gear & more sweaty miles! It means longer days & more sunshine. With all that, come spring races. Good-bye long bitter winter & heeelllloo beachy fun-filled days!!

I’ve been lucky enough to be a member of Stroller Strides for almost 2 years now. I’ve made life-long friends, some of which enjoy running & others who prefer not to. Regardless, we all have one goal in mind when we meet up each morning for class; get our fitness on! Some might work-out to lose weight, while others (myself included!) view class as a time to simply get the kiddos out of the house & enjoy some fresh air. The added perk of the children seeing a hard-working role model mother is pretty fantastic too!

Starting in mid-April, I have been tasked with leading an 8-week spring running club through the Norfolk Fit4Mom franchise. We will meet on Saturday mornings for our group long runs. Throughout the week, runners will complete their personalized training plan on their own; but have access to me, their coach, if they have questions or concerns. As a group, we will keep each other accountable & provide positive ongoing encouragement. Our almost 2-month running club will lead up to the 9^th Annual CHKD 8K RunWalk for the Kids, on June 14, 2014.

I am super excited to start my 2^nd official running group! It being a running club leading up to the CHKD race, whose causes are SO near & dear to my heart, is an added bonus. If you’re local to Norfolk or Hampton Roads in general, & want to join us for eight weeks of fun, don’t hesitate to contact me! This club is NOT exclusive to Fit4Mom members. You certainly don’t have to be a mother, runner, or even woman to run with us! ALL ages, BOTH genders, & ANY experience level are welcome to join!! CLICK HERE for additional information.

Happy Running!!

My running over the past 10-ish days, since the Shamrock ½ Marathon has been in a bit of a lull period. I’ve mentally thought of it as a running depression. I’ve never been one to take too many rest/recovery days after a race. Getting in a couple leg-moving-runs has always felt good & been just what I needed to reflect on the respective race that I had just completed. That didn’t really happen this time.

After crossing the finish line almost two weeks ago, my left knee started aching pretty badly. The original knee twinge came on Christmas Day & has intermittently bothered me, but nothing like this. As I think back, I really should have walked longer & not stopped right away for photo ops. I probably should have stretched sooner too. I did remember the RICE steps (Rest, Ice, Compression, Elevation) & iced the knee as soon as we arrived home. However, I fear the damage was done. Six days after the race, I wore a cute outfit with heels to dinner. The walking from my car to the restaurant was excruciating. I knew I needed to have my knee checked out. Certainly I have given up pedicures & have embraced my ugly running feet, but I won’t be giving up cute shoes!!

This past Tuesday, I took the first step in getting my knee better…. and my mental sadness (ha!) associated with not running much this past week. I had a LOOOONNNNG overdue 60 minute Deep Tissue Massage. Can you say heavenly?! I can’t recall the last time I had a massage; but it was definitely prior to being pregnant & having the twins (they are 27 months old). My massage therapist really got me thinking…. as she worked out some very tight quad & hamstring muscles. We runners need to view massages & other activities that take care of our body as “maintenance”. Just like we replace our shoes when they reach their max mileage, we need to treat a massage as a necessity & not a luxury. My next step, if it doesn’t feel better over the next couple of days, a PT appointment. Thank goodness for such a strong local running community & I have been referred to some of best in the business!

I feel lucky enough that during my almost 5 years of running, I’ve never had a real injury. Sure I’ve had aches & pains, sprains & strains; but nothing that has sidelined me. During my first of only 2 runs last week, I ran 3 miles, with plans to run an additional 1.5 miles more after the boys played at the local park. As we left the playground & headed towards home with the boys happily sitting in their double BOB stroller, I had to do something I’ve never done before. I stopped running at 0.1 miles (YES, you read that correct… ONE TENTH of a mile) for fear of causing serious damage or having my leg give out from under me. Perhaps though, this was a blessing in disguise. During our {now} walk home, the boys got to play with a cute little worm; which of course I captured on video & their adorableness radiates! They also enjoyed getting out of the stroller & stretching their {hopefully} runners legs!

While I certainly enjoy pleasant surprises such as playing with my children & worms (yuck!), I never want to be permanently sidelined from running. One of my new goals for this year is to get my leg fully healed– keeping up with the massages, foam rolling after every run, & stretch.stretch.stretch! I will say though, I have thoroughly enjoyed researching all the options out there on knee-related injuries & I hope it improves my coaching knowledge base.

Have you ever had a nagging injury? What did you find to be most effective in getting you back to 100 percent?

 

Over the past couple of years, I’ve read quite a few running blogs & have thoroughly enjoyed reading their race recaps. Now that I am a certified RRCA Running Coach with clients to train, have a website & blog to run, & am upping my overall running game, I figured it’s time I join the fad. Some people may call it cheesy, but if I can help ONE person to reach their goal of completing the distance I raced, then I call it a WIN. Enjoy!

 

The 2014 VA Beach Shamrock ½ Marathon was my third time running this particular race. My first race “hat trick”, if you will. I knew the course. I knew the terrain. I knew the flatness it offered. I knew the windy areas. I knew when the end was approaching, which would be the time I needed to “kick it” {as my husband would say}. Past performances have yielded a 2:15:49 (10:34/mile) in 2011 & a 1:56:27 (8:53/mile) in 2013 (my half PR leading up to the race). I had essentially since PR’d the half marathon distance in my recent training runs, so I knew I would beat my one year old record. I was more focused on a bigger goal…. getting out of the 1:50s for my half marathon distance personal best time!

As race day approached, I tried to focus on my water intake & carbohydrate loading. Although I pretty much solely drink water anyway, I focused on making sure I got in 34oz. (the volume in a tall Smart Water bottle) prior to lunchtime. If I could achieve this, I would guarantee 64+ oz. for each day (I tend to drink more in the afternoon/evening & struggle in the morning). For my pre-race dinner, I made a homemade classic, Chicken Piccata. I use a recipe from MyRecipes.com, which I have modified over the years. To complement the protein dish, I cooked organic spaghetti (Trader Joe’s brand) & baked artisan whole grain rolls with flaxseed (Alexia brand). After giving my dinner plenty of time to digest, I went to bed around 10pm.

I had already laid out all of my clothes on the day prior, to avoid any last minute decisions on race morning. My attire included (listed in head-to-toe fashion): Green sweaty band with a grey reflective stripe, Black Juno Moving Comfort sports bra, Green/Pink “Superman” runner shirt, Black “Fast Track Shorts” by Lululemon, Pink Zensah compression leg sleeves, Green Injinji toe socks, & Saucony Guide 7s. I also wore my Garmin Forerunner 305 & my armband iPhone holder. Race morning would be around 46°F, so I also had a “throw-away” sweatshirt to stay warm until the gun went off.

Race morning started with a 5:25am alarm. We had prearranged the driving logistics so that I would ride to the race with my high school friend Mary & then ride home with my hubby Scott. Mary & her husband arrived at 5:45am & we headed to the beach. En route, we picked up one of Mary’s friends’ who lived close to the oceanfront. Driving from her friends’ house to the start proved to be a slow go. Eventually, we made it to the drop-off point, close to the start, with about 20 minutes to spare. After discovering that our planned pee spot (The Cavalier Hotel) was not open to runners, we headed to the port-a-potty line. After a 5 minute wait, bladder relief came. Next was The National Anthem, then bolting to the corrals. I was placed in Corral 2, which wasn’t very far away; thank goodness(!). I had about 2 minutes to strip my sweatshirt off, put my armband on, find the playlist on my phone, & get my Garmin satellite going. Such a difference from last year where the race start was delayed by about 10 minutes! I was very glad I had ZERO time to think or get race jitters, but annoyed I had no time for a warm-up. And then, WE WERE OFF!!

The hectic time of getting to the start line had split me up from Mary & I hadn’t connected, except via phone, with my running partner Julie; so, I was on my own. The crowded start slowed me down a bit, but overall my first mile was faster than most of my warm-up miles.

Mile 1 – 8:34

As I passed the initial mile marker, I picked up the pace. The adrenaline of the start was still pumping through my veins & it barely felt like I was running.

Mile 2 – 8:19

Approaching the third mile, I knew the turn onto Shore Drive would be approaching. I kept the same steady pace & tried to remain calm. I believe this is where I took my first Gatorade from the water stop. I would ultimately hydrate at every water stop (Gatorade though), except the first & last two.

Mile 3 – 8:21

Somewhere around mile 4 I noticed a group of 3 people who appeared to be running at my pace. I was intrigued & impressed with the woman’s gait & overall stride. She was a tall, athletic lady who was running next to a slightly taller man. Staying to their left was a shorter gentleman, who I decided was their pacer or coach. I ended up staying just behind this crew for the next 4 miles.

Mile 4 – 8:20

Mile 5 – 8:26

I arrived at mile 6 just after the turn into Fort Story. This mile, along with the previous one, would be my slowest paced miles. I blame the slowing down in mile 6 on the wind.

Mile 6 – 8:27

Just before I reached the 7^th mile, I ate half of my Sport Beans pack. I was still feeling great & staying right on track with my goal pace of 8:20.

Mile 7 – 8:21

At this point, I was mentally begging for the wind from the open beach to die down. The woman with the great gait must have been wishing for the same thing. About this time, she put her long-sleeved shirt back over her tank top. Shortly thereafter, the group of 3 slowed & I passed them. Mentally I was thinking, “Well crap, now I must pace myself”. In retrospect, I’m glad I left the crew when I did; however, I do regret not having left sooner as I think they held me back a bit.

Mile 8 – 8:22

Mile 9 – 8:20

Holy Moly, HELLO burst of energy! Maybe it was seeing the lighthouse. Maybe it was the awesome playlist I was jamming too. Regardless, I was happy to have it; but worried it had come too soon. I needed to remain patient & not push it too much.

Mile 10 – 8:04

Whoops! That last mile was too fast. Oh well, we were out of Fort Story & headed back towards the Boardwalk. At about mile 10.5 it finally felt like I was running. I had my first, & really only, twinge of “Hey, I am running a distance race”!! I decided to eat the rest of my Sport Beans pack at about that point.

Mile 11 – 8:11

There is just something mentally that clicks for me when I know the mileage I have remaining is “one point something miles”. For me, when I saw 1.6 miles left, I realized I had left too much gas in my tank.

Mile 12 – 8:12

After mile 12 & knowing the oceanfront so well, I knew that being in the 40s Streets meant that the finish line was VERY close (the race ends just after 31^st Street). I pushed it. I thought maybe I could make up for what I now decided was a slow start. When I turned onto 37^th Street & headed to the Boardwalk, I was “kicking in”. I could now see the finish line. When I saw that I had 0.35 miles, then 0.25 miles to go, I pushed harder than I ever have for a finish. I knew I could do quarter mile sprints in well under 2 minutes. That’s all I had left. Woohoo!

Mile 13 – 7:54

After running my fastest complete mile, I was finally running now! I heard my watch ding for the 13^th mile. I saw the sea of people to my right & my beloved beach to my left. I heard friends nearby cheer my name, but truly, I was in a zone & had tunnel vision. I passed a bunch of people on the Boardwalk & couldn’t help but hear Julie in my head from our speed workouts. She would reiterate that our intervals were “for the final 5k” of a race. I sassily thought, as I passed a handful of guys, I bet they didn’t do their speed work! I knew that my time would be out of the 1:50s, but in true competitor fashion I thought…. “Hmm, how much more can I PR by?!” And then, just like that, I stomped across the final mat & registered my happily earned PR.

Final 0.16 miles to the finish – 7:17

OFFICIAL TIME – 1:49:02 (8:19/mile overall average pace)

Of course I am ecstatic with this time & performance! I wish I would have pushed a little faster in the beginning half of the race, but on the same token, I am cautious thanks to races that I have started out too fast then lost steam. One of my favorite moments of the day was at the finish. I was approached by an older gentlemen that thanked me for pacing him since mile 3. Say what?! He chose little ole’ me to pace him when his Garmin died at mile 2. I was shocked & it was such an “ahh-ha” moment of just how far I’ve come. I continue to be in amazement at what the human body is capable of!

Up next for The Running Blonde: The Cherry Blossom 10 Miler in DC!

 

I would like to add a bit of sad news though. As I type this on the day following race day, I am saddened to hear about a 16-year old girl who passed away after collapsing 50 yards after the Shamrock Half Marathon finish line. My thoughts are with her family. She was taken from this Earth doing something she enjoyed, had a smile on her face, & after completing her goal. There are many life lessons that can be learned from this heartbreaking situation. My next run will be in her honor & I will continue to live life to the fullest, as you never know when it’ll be your last day or race.

“They make you accountable, so you’re more likely to show up and give 100 percent during your workout because you know that someone else is counting on you.”  –Andrew Allden, Women’s Cross-Country Coach at the U. of South Carolina

In mid-2012, as a new mom & a revived post-partum runner, I met Julie. Although our paths may have previously crossed, this is when we officially introduced ourselves to each other. Funny story of just how small the community in urban Norfolk is, Julie actually taught my younger sister in high school History & Julie’s older sister taught my older sister in high school English. On top of that, our husbands were lifeguards together in the early 90s. Small world for sure!

Shortly after we became friends, Julie was happily blessed to be pregnant with her 2^nd child. As I pondered this blog post, I had a tough time pin-pointing the exact time in which I began viewing Julie as my running buddy. It was likely after she gave birth to her sweet baby girl… even though we had logged plenty of miles on the road prior to her giving birth; many of which, with our dear friend Caitlin {we love & miss you!}.

During the 2013 Rock ‘n’ Roll Virginia Beach ½ Marathon, we decided to tackle the Shamrock ½ Marathon in 2014 together. From my point of view, the Rock ‘n’ Roll ½ Marathon was a pivotal point in our friendship & running relationship. As I struggled around mile 7, she stuck by my side. When she struggled around mile 9, I stuck by her side. That is what true running partners do: Support. Trust. Encourage. Push. Motivate. Keep Accountable. She knew I needed her & I knew she needed me.

Our training plans commenced in mid-November. We opted for a longer training cycle, which included a 5K approximately 1 month after the start. During this race, I learned another clear value of a good running partner. The faster partner who can pace you, in order to improve your 5K time by over 90 seconds!

As the cold months wore on, we helped each other to remain accountable. With an unseasonably cold winter, I pushed Julie out the door super, duper early on some ridiculously bitter mornings. Sorry about that {but really, I am not}! Other times, just simply checking in with each other via text message would be all the motivation we’d needed to make sure we got our runs in.

Whether talking about our boys, who are just 6 months apart, or the love we have for our beloved city & its’ attractions, there is never a dull moment for our conversations. Nothing is TMI with us & some of our convos would make grown men blush! Don’t worry Julie, I won’t elaborate here! Even in the silent running moments, it is not awkward. Although many of our interests don’t jive (her love of History & my love of Math….. ha!), we have in common our love for running, children, family, food, & becoming better people; amongst many other things. She has taught me SO much about who I am as a person & was an integral part in pushing me to my RRCA Coaching Certification. Our personalities are quite different, but hey, opposites attract, right?! She is quiet & more reserved, while I am louder & more obnoxious. In my opinion though, our character trait differences definitely complement each other nicely. She is probably cursing me out loud as she reads this, for writing about her & allowing the “world” to see. Sorry friend, I always give credit, where credit is due!!

While reading a recent article in Runners World, I was pleasantly surprised that Julie & I’s running partnership did not meet any of the “avoid this” categories. We are simply perfect for each other! Love it! I hope to one day possess the ease of running & good listener skills she possesses. And I am sure she hopes to one day be as graceful of a faller & as blunt of a person as I am! Right Julie?!

I would not be the runner I am today without the calm & level-headed partner that I am so blessed to have. My wish for all runners, near & far, is that you are LUCKY enough to find a person in your life, JUST LIKE THIS. A good running partner can not only become a close friend, they can help propel you to your own greatness.

So Julie, when you hit the pavement on Sunday, my wish for you is:

May the road rise to meet you.

May the wind be always at your back.

May the sun shine warm upon your face.

And rains fall soft upon your fields.

And until we meet again,

May God hold you in the hollow of His hand.

-Irish Blessing

I hope that when I see you at the finish {please wait for me! hehe}, you are completely elated & have reached your goal time! SHAMROCK ON, my dear friend!! Good Luck as well to all the other Shamrock runners!

 

“Running is ultimately a personal experience. It is a revival of the spirit, a private oasis for the thirsty mind. Yet, its healing power only increases in the presence of others. Run together and the oasis grows cooler and more satisfying.” –Amby Burfoot

 

This past week I had the awesome opportunity to take a solo trip to Las Vegas & attend a medical conference. And by solo, I mean SOLO! I didn’t know a single person attending the event & I didn’t even bring along my hubby. Scott, my dear better half, stayed home & took care of my sweet twins. I think it is hugely important for the father of kiddos to enjoy 24/7 Mr. Mom duties. I also think it is vital, for sanity’s sake, for mothers to partake in time away… not an hour here & there, but at minimum an overnight trip! A reset, I will call it. But that discussion is a completely separate topic, for potentially a future blog post!

In total, I had 4 flights: 2 outbound to Vegas & 2 back home to Norfolk. That pretty much equates to lots of time thinking… or reading… or sleeping. I came to the realization during one of my many hours at 30,000+ feet, that flying is much like running, for a multitude of reasons.

Have you ever sat next to a person in that tiny aircraft seat that clearly forgot their deodorant?! No bueno. Likewise, we runners certainly don’t smell like roses when we’re an hour into our workout. Despite being rather smelly, we continue to trudge on & usually don’t reveal to others our distaste for their odor or stench. What other choice do we have?!

Have you ever thought, “I could run a marathon in the time it’ll take me to get from Destination A to Destination B”? Well, you certainly could. My flight from Atlanta to Las Vegas was 4 hours + 45 minutes. This is certainly a reasonable & frequent official time for runners who are completing the 26.2 mile distance. Honestly, I would prefer to run for that length of time, rather than be stuck in a 3 foot by 2 foot rectangular airplane space! But alas, much like the race course we stick it out & happily reach our destination.

I also found it funny that like running, on one particular jaunt in the sky, I was parched & dying for a beverage. However, the turbulence kept the flight attendants docked in their seats & thus my thirst for water persisted. This has definitely happened on the race course. After a night of drinking, there have definitely been some dehydrated training runs, as well as races. {PSA: The Running Blonde does not support alcoholic libations on the evening prior to a race! Lessons learned!} There have been moments when it seemed like the 0.5 mile to the next water stop would last the duration of boating across the English Channel!!

Speaking of being thirsty, on one specific flight my “nurse-sized” bladder failed me! I was internally jumping up & down like a 5 year old kid & screaming in my head, “Can we exit the plane already?!?!” Luckily, I did not embarrass myself & successfully reached the airport commode for bladder relief. Although I am probably jinxing myself, I have yet to veer off the road while running to empty my bladder. Be it healthy or not, I do believe it is due to my well-trained-urine-containing-internal-organ. Have you ever realized 8 hours into your work day that despite drinking adequate volume of fluids that you have yet to pee?! Welcome to the world of being an ICU nurse. See, yet another instance where the world of flying parallels the world of running.

One final connection I found was the joy I felt when I landed & knew I HAD MADE IT! Sound vaguely familiar to crossing the race FINISH line?! I welcomed the nearly 72 hours of freedom I was about to indulge in. The internal moaning & groaning I had just trudged through on the plane would all be worth it. And similar to running, at immediate completion of the flight I really didn’t ever want to get back on a plane. However, within a few short hours I had amnesia to the pain & annoyances of flying & knew it was a necessary evil to experiencing the joys & happiness at said destination.

I hope you’ve enjoyed reading my bantering about the parallels between running & flying on an airplane. Maybe on your next flight you will think of even more connections {pun intended}… & then go for a well-deserved run at your destination!

Happy Running!

The group of ladies I am currently coaching is all at different places in their running career, & likewise, is all at different paces in their running careers. However, despite your place or pace, a handful of things hold true for ALL runners. I prepared my running group for their upcoming Virginia Beach Shamrock races by providing them with the following recommendations. This advice though holds true for any race & all runners should be reminded of it from time-to-time; myself included.

So what should a runner “Do” & “Don’t Do” when preparing for a race? Below is a list of my recommendations, which of course is not an all-inclusive list, but I do feel to be very important.

My 5 Do’s When Preparing for a Race

Do Run YOUR Race – Seems easy, right?! You are the only one who has trained exactly in the manner which you have. You are the only one who truly knows how your body is feeling at any given moment. You are the only one who can push yourself beyond its limits & know when to pull back with caution. Don’t think your 9:00/mile training will suddenly equate to running a 7:00/mile pace on race day. You will hurt & you will cry. You won’t be able to sustain that sort of pace increase for very long anyway & you will have burned valuable energy & mental stamina. So, simply run the race that YOU have trained for & OWN IT!

Do Get Plenty of Sleep TWO Nights Before Race Day – The night before a race, many runners will sleep restlessly or awake early on race morning due to pre-race jitters & extra emotions. Hence why it is important to pack on the zzzzz’s the night prior. For instance, if you are running a Sunday race, plan to get a full 8 hours of sleep on Friday night. Getting a good nights’ rest on Saturday night is fantastic too, but Friday night has been shown to be just as important, if not more. So, REST up buttercup!  

Do Hydrate & Carb-Load – Hydrating is obvious. Drink plenty of water & be cognizant of those drinks which have a diuretic or dehydrating effect (i.e. your daily java fix or a bottle of wine… yes, I said bottle). You will likely not find a coach who tells you to avoid staying hydrated. If you do, I suggest you invest your time, energy, & money elsewhere. Start your race morning by drinking 2 cups of water before you even leave the house. Then before the race begins, make sure you’ve drank another full cup of water. You should be drinking extra water {but not in excess!} leading up to race day as well.

Carb-loading is a bit trickier of a topic. While this concept is nothing new to runners generally speaking, some current trends are leaning towards avoiding grains & carbs. Like many nutrition fads, this option has been tried {& utilized} by runners all around the world. My stance however stands… load up on all the pasta you can!! See what works best for you. Just know that there are healthier options you could consider (i.e. organic &/or whole wheat). So go ahead & try out that new pasta recipe you’ve been dying to cook; just make sure to give it a “dry run” prior to race day eve!

Do Use the Day Prior to a Race as a REST Day – While I know many coaches suggest a “shake-out” run on the day before a race, I personally have not found this to be advantageous for me. However, we are all different & you most certainly are able to try out different things to see what works best for you. If you do choose to run, make sure it is not an effort workout. As a side note, but a completely related topic, try not to walk around the entire Expo & use up important leg strength. Save that energy for the following day & the race that you’ve trained SO hard to accomplish!

Do ENJOY Your Race – Much like your wedding day, the race will be over in a jiffy! Of course while you are IN the actual race, it will seem like the minutes are hours & the hours are complete days, but I promise, you will start the race then be done with it before you know it!! So enjoy every moment, even the tough ones!

My 5 Don’ts When Preparing for a Race

Don’t Forget to POTTY – Oh the joys of being a runner. Ever say you’d never use a Port-a-Potty?! Well, I am sure that “never” went by the wayside on the morning of a race when your cup of coffee kicked in. You do recall that I said I was an extremely honest person, right? Whether it is to relieve your bladder, or to tend to an uneasy stomach, EVERY experienced runner has battled what I refer to “runner’s tummy”, to some degree, at some point in their career. It is not pleasant. It is not attractive. But it is true. It is certainly not heroic or enjoyable to run a race with a full bladder or bowel system. So, take a couple of minutes & wait in the Port-a-John line. You will thank me later, I guarantee it.

Don’t EAT Anything New – It is not coincidence that I follow the previous recommendation with this piece of advice. It might seem fun to try out the new Gu© that is given out complimentarily on the race course. However, if you did not train on your long run with Gu©, politely decline the kind gesture by the race volunteer. Or take the fuel, but give it to your best bud. An upset tummy, during or after the completion of your beloved race, can really mess up your adrenaline rush. Not fun; I speak from experience on this one too! Simply put, test out your race day nutrition plan PRIOR to race day. This includes, but not limited to, dinner the night before, breakfast the morning of, & fuel on the race course.

Don’t WEAR Anything New – “Oh my, that adorable sparkly skirt will look just darling with my race day tank top!” Don’t do it. I repeat, DON’T even think about it. Even though the Expo will boast some fantastic attire, do not plan to find your race day wardrobe 24 or 48 hours before your race. Support the race & purchase the clothing for sure; just plan to wear the item the following year, at that respective race. This is specifically true to those individuals who are prone to chaffing. Ouch! And it should go without saying, but I will anyway…. make sure you are wearing shoes on race day that have been “broken in” & are NOT brand new.

Don’t Start Out TOO FAST – I’ll be honest. This recommendation is one of my personal mantras AND demons. I have started many races by running too fast, peaking too early, & having next to zero energy left for the finish line. As a “mental” runner, the starting out too fast, then “dying” is a total race killer. Once “I” get into “MY” own head, it’s over. Just like the first “Do” point listed above, make sure your race start is what you’ve trained for & not simply trying to keep up with the people running around you.

Don’t Forget to SMILE – Specifically, for the cameras! But also, for your friends, family, & spectators that will be watching & cheering you on. Many races, though not all, will have a photography vendor on site to take action-inspired shots. While owning a piece of these moments will not come without a fee & you’re certainly not obligated to purchase them, you definitely don’t want to be pouting for the cameras! You should also smile & if given the opportunity, high-five the spectators on the race course perimeter. Trust me, this human-connected gesture will boost your mood, & perhaps even your race performance!!

I am sure this list of “Do’s” & “Don’ts” could go on & on, but I will end here. Good Luck & Happy Running at your upcoming race!!

While eating my dinner after 9pm last night, I recalled exactly why I decided to create my 2014 Shamrock Half Marathon training plan in the manner that I did. Just an hour earlier I had finally showered for the first time that day. Only 12+ hours after my morning 7 mile tempo run. Such is life though, & I fully embrace it!

Being a full-time Wife, full-time Mother of 2 y/o twins, & full-time Neonatal Nurse Practitioner does NOT allow for 7 days a week running. Throw in the time I happily devote to coaching, plus sleeping, & it’s simply just not possible at this stage of my life to run that much. The beauty of running though is that it is a hobby that can be enjoyed once a week, twice a week, or even everyday of the week. I personally follow the philosophy that it is more about quality than quantity.

If I had known there were books out there that supported my current view of running, I may have improved upon my training & pace much earlier! I started reading the book “Run Less Run Faster” in the same month that I earned my RRCA Running Coach Certification {September 2013}. It was an eye-opening book to say the least! The concepts they elaborate upon, called The FIRST Program, focuses on the 3 essential runs & completing each of them weekly (that’ll be a future blog post to discuss the 3 quality runs!). I highly recommend this book for anyone who is looking to change up your running routine & consider a 3-day run week {I have been offered ZERO endorsements to say this; it’s simply my opinion}. I will add though, that I don’t 100% agree with their training plans, too cookie-cutter for me, which is why I “doctored” my plan to fit me & my life.

“By focusing on efficient, purposeful training, the FIRST program enables runners to meet their goal of running faster without sacrificing job, health, family, & friends.”

I do however know from personal conversations & research, that for some individuals, a 60-80 mileage week is exactly what they need to feel properly trained & race a half marathon. For other people like me, 30 miles a week will suit them just fine! There certainly is no right or wrong answer to the question of, “How much mileage is best”? Isn’t that what makes our sport SO amazing?! I simply support anyone who gets off of the couch & makes a valiant effort to improve their life!

What motivates you to get out there & run? What hinders you from running the miles you wish you had time to enjoy?