Speedwork....Christa style!

I have had lots of questions concerning how to do speed work. Well, if you have asked, you are now in luck, because I am going to share the secrete to running faster....
Everyone listening?
To run faster, you have to.......
RUN FASTER!
This is a quote from my good friend and coach Ron. Ron is the one I blame....err, I mean give credit to my love for running. I remember asking him what should I do to get faster in running. This is the advice he gave. He is a very blunt person, and I appreciate this.

Now I am going to expand on running faster....but I want to first lay out some ground rules.

1. First and foremost, do not increase distance or speed significantly in 1 week period. Let it build on itself.
2. Second, in my humble opinion, I do not think you need to add speed work if...you are new to running or training for your first race. No matter the distance. The goal for the first race should be to have fun, finish, and want to do it again.
3. If you do not want to get faster....don't do speed work. Everyone has different goals for running. No goal is bad....whether this is to walk your 1st 5k or win the Olympics.
4. If you want to win the Olympics...I may not be the best person to give you advice. So you can continue to read, because I am a very entertaining blogger. However, you need to get a coach. Ha Ha!
5. If you disagree with this, cool! However, this is how I do things and my humble opinion. I have found this to work for me. But if you know of something that works for you, by all means, do it. And let me know because I am so up for mixing things up a bit.

So here we go!
I have several different workouts to increase speed. Some may sound crazy but trust me.....famous last words...wahahahaha!

The Track Workout!

So this is easy. You go find a track and run around it like a mad person. However, here is the plan. A track is 400 meters around. So:

400 will be 1x around
800 will be 2x around
1200 will be 3x around
1600 will be 4x around
-You will have a work phase and recovery phase. I normally do the recovery phase for 400 (1x around) unless otherwise noted. Recovery normally happens after EVERY workout. Understand...you can run slowly or walk. Forward motion is the goal for recovery...oh, and for you to recover from the hard run.
-The workout should be ran around or right under your 5k pace. Don't know that? No problem. I normally just run the workout phase all out, but not sprinting.
-Make sure you warm up for at least a mile and cool down for at least a mile.
-Different track workouts include:
1. Repeating 800s (my favorite). You run 800, then recover 400, run 800, recover 400. If new to speed work, you need to start out with 4 of these then increase weekly by one.
2. Ladder (Ron's Favorite). You run 400, 800, 1200, 1600, 1200, 800, 400. With recovery in between each. 1600 meters is close to a mile, so this is a hard workout.
3. Descending. You run 1600, 800, 400....with recovery. You get the picture. You can add in some 800s if you want.
4. 200's (Josh's favorite). Josh is an Iron Man, and can run his marathon part faster than most people can run a stand alone marathon. Run 200 fast then recover for 200. Sounds easy...but it hurts so good. He is a troubled soul and loves pain! Do as many of these as you can. However, do not overdo it.

Hill repeats!
Find a good hill that will take you around a minute or two to climb, then run up it. Recover by running down the hill. For an added kick, do push ups at the bottom of the hill....OUCH! Make sure you warm up for around a mile and cool down for a mile. Easy enough?

Fartlek!
Can you say that without laughing? Fartlek, which means "speed play" in Swedish, is a form of conditioning which puts stress mainly on the aerobic energy system due to the continuous nature of the exercise.....or so I have been told. I think it is just something every runner has been told and accepts so they can say the word fart and not sound like a 8 year old boy.
Basically you warm up, then run fast to a point, recover, run fast to another point, recover, run fast to another point, recover.....and on and on until your run is complete. Make sure you cool down well.

Tempo Run aka Chasing Abigayle while she rides her bike!

This is easy. Run your 10k pace for a prescribed amount of time. Put a warm up and cool down in the mix. I would start off doing this in the middle of the run for about 10 minutes then increase 5 minutes the next time you do it.
I like to do this on the Greenway. I have Abigayle come and ride her bike with me. When the workout starts, she rides and I chase her. It is a great workout. I feel the need to keep up with her for her safety. She does have to keep me in her sites though...as she does ride much faster than I run.
After the cool down, you can stretch really good. I am bad at this, however, I have heard that it is a good thing to do..... Do as I say, not as I do. Ha!

So I hope this has enlightened you somewhat on the fun of speed work. I posted a saying a few weeks ago saying "If you are in training, don't expect every run to be easy." Speed work is not meant to be easy, but can be fun. After that post someone asked me "Why do it if it isn't fun?" To respond to that.....Just because a run isn't easy, does not mean it isn't fun for me. I enjoy pushing myself when I am chasing my giggling 12 year old on her bike through mud. I enjoy crossing the finish line knowing I have left everything on the course. I enjoy placing in my age group, meeting goals, and running as fast as I can. Everyone has different goals for running. Some people run for the pure joy of running. Others long to run fast and train to do so. You can have fun doing either. It is a question on what fun is to you. When I started out, I just wanted to run to lose weight. Then I noticed I enjoyed it. Then I liked distance. Now I want to be fast. Fast enough to run Boston....goals change. People change. That is the wonderful thing about running. It can change you and it can change with you.

Corporate Cup 3/6/10 - Why I run!

Leigh, Ross, Me, Bree, and Matt at the start of the race

Why do I run? I get that question a lot and I have really been pondering the whole "Why I run" thing. Is it just to get faster, qualify for Boston, so I can eat everything in site and not be as big as a side of a barn? I have to admit that all those things are reasons....however, I feel there is a deeper meaning to my running.

1. I do it so I won't have to go into therapy. Really...Running is my therapy. My job is very stressful and I really cannot talk about it to anyone. So I run. Run and talk to God.
2. I do it because it makes me a nicer person. Well not really, but it helps me to have the judgment to sensor the things I want to sometimes say.
3. It shows my two girls that anything is possible. If I can run 26.2 miles then they can face challenges.
4. It shows me and my two girls it is good to set goals. But, it is OK if you don't meet those goals.
5. It makes me a better, therapist, mother, wife, sister, daughter, pastors wife and daughter, friend, and any other role that I am called upon to play.
6. It teaches me about who I am. What I am capable of. That I can be in pain and still finish the race.
7. It teaches me about other people. So much so, that I think I am going to require the man who wants to marry my daughters to run a marathon with me. I feel that will show what kind of person he is. Running brings out the true character in a person.

In January, I committed to train Leigh, Bree, and my husband Matt for the Corporate Cup Half Marathon. I think running with someone teaches you about that person. You run your personality.

Matt. My husband Matt is a very steady man. He never loses his temper. He never panics. He is a rock. This is how he runs. Steady. It does not matter what the group does, he starts the pace and keeps up with it. Normally, he is the first one finished with the long runs.

Bree. Bree likes routine. She wants a training plan and follows it to the tee. No matter what, if there is a long run, she will get it in. She is also the social one of the group. She is all about the friendship of the run. That is how she runs.

Leigh. Leigh is the rebel. She likes to mix it up. If I the plan calls for 8 miles, she does 9. If we are supposed to go slow, she starts fast. She wants to get it done. She is ready for the challenge and meets it head on without thinking of the consequences. This is how she runs.

Me. Well I am coach. I am called the "Evil Queen". I totally stick to the schedule. I don't like whining. I have little mercy. I will encourage. I will stick with the last person in the group. I will yell at you if you choose to do something stupid like skipping short runs, eating poorly before a long run, doing a hard workout before the long run. I will expect you to "man up" and finish what you started. Don't talk smack that you cannot follow through with in the run. This is how I run.

And this is everyone's personalities. Running and otherwise.

I got up that morning and the first thing I did, like always, was spent time with God. I have learned that this comes before running. Not a side note.

I prayed for Matt, who had been having some heel pain. I prayed for Leigh who was going through some tough changes. I prayed for Bree who wanted to come out and race this half...not just run it. I prayed.

We met at the DOWD YMCA and piled into our SUV. Then headed out to find a parking place. After driving around we decided to park at First Baptist. Ran to pick up the chips. Then waited in line FOREVER to use the bathroom. It was very crazy and a stench filled the air of the building we picked up our chip in. I have a gag reflex.

I decided not to pick up a chip. I was not running this race for time and for some reason, that chip puts lots of pressure on me. I also have chosen not to take my Myrtle Beach chip off yet. So I left my chip at the table.

So finally, we line up and take the above picture. Ross joins us for the picture but as soon as the race starts, he is off. We start running and the fun begins. We are just chatting. The miles start ticking away.

This is Bree, Leigh, and Matt around 3...I think. It may be mile 4. But they are having fun.

Me and Leigh...hey that rhymes. Hee Hee! We are having fun in our Nike apparel. She said we should do a commercial. We also are dork twins in our compression sleeves. Where else can you look so cool being a dork.

Right before mile 7 the team is still looking strong. Everyone took a gel and we keep trucken. BUT.....Providence Road with it's sinister never ending hill is coming up quickly. (insert evil laugh).

Everyone makes it through the hill and on we go.

Matt at mile 11. He is looking strong. However, he is not feeling well. The gels won't go down and his heel is bothering him. Matt starts saying he wants to lay down. He starts looking for places to lay down. He is delirious. And we still have Morehead....I have named it More Hell.

More Hell Road...I mean Morehead has beasted many of runners....including myself. But Matt is determined to finish this race.

Ross finishes in 1:40something.....
Leigh and Bree finish first out of our training group. They take off 4 plus minutes from last year.

Matt comes in next, then me last.

And Matt finally finds a place to lay down. He looks like a hobo on the side of the street.

While my Matt was all laid out, I took a picture of Leigh and her Matt.

And here are the girls of the running team.

And now on to the most important thing.....eating. Which is in the "Why I run" list.

Today was fun. It was about sticking it out with friends and going the distance. That was accomplished.

Run Easy is an Oxymoron

"What is it about running that scares people so much? Why do people feel they have to put friendly modifiers next to running so everyone can feel good about it? Well, here's the ugly truth. Everyone shouldn't feel good about running. It's hard. It hurts. Running requires sacrifice and heart and guts. Any attempt to water it down with feel good adjectives is a slap in the face to those of us who still hold running sacred. In fact, if you're running easy, odds are your not running at all. Your jogging. So do us a favor, don't run easy. Run hard. Run like an animal!"

This is a quote from Pearl Izumi. I LOVE it. It calls it how it is. It doesn't call for you to run a certain pace or a certain distance. It calls for you to run hard. If hard is a 5 minute mile then WOW! If it is a twelve minute mile, then WOW! Whatever you do, do it to the best of your ability.
When you want to quit, kick it up a notch.
When you want to throw up, do it, then keep running. Or do it while running. You can wash it off in the shower afterwards.
When you want to lay down in the middle of the street and hope a city bus runs over you so you don't have to finish the run, then suck it up and finish what you started. Even if you have to belly crawl back. (Yes, I have thought of this option.)
Why do I write all this in my "racing blog"?
Running teaches lessons.
I have several people ask me questions about running everyday. So I thought I would share my vast knowledge (note the sarcasm) of running with the masses. =-)

This week is "Run easy is an oxymoron".
What is an "Oxymoron"?
ox·y·mo·ron (ŏk'sē-môr'ŏn', -mōr'-)
n. pl. ox·y·mo·ra (-môr'ə, -mōr'ə) or ox·y·mo·rons
A rhetorical figure in which incongruous or contradictory terms are combined, as in a deafening silence and a mournful optimist.
In other words, it is two words with opposite means that has been put together. Like "IcyHot", "Darklight".....you get the picture.
But why this theme? I have learned, or should I say relearned this concept this week. Or year.
As promised, I went to the podiatrist after my "Myrtle Beach Marathon" for my toe pain. He gave me some news that will effect my running. I have 2 bone spurs on my big toe joint. This is caused from osteoarthritis. This will not get better. It will get worse as I get older, whether I run or not. So he told me he wanted me to continue to run. He gave me temporary orthotics and has fitted me for custom ones. This will slow down the arthritis and make it less painful to run.
So now I am trying to get used to the temporary orthotics. Running in these is very different. I have had to slow down and shorten my runs. I will have to do this again when my custom ones come in. I have shin splints and I am sore from a 3 mile run. Sore in places I haven't been sore in for a LONG time. To say the least, running is not easy for me right now.

But this week has taught me more than "running is hard". God has used this concept to teach me about life. I think the "Easy Life" is an oxymoron.
Like I said in my last post, pain is relative. What "pain" has come into your life when you least expected it. You were just "running" along, and suddenly, life throws something at you that you were not expecting, and suddenly you are no longer "running" down a green pasture, but you are struggling in the valley of the shadow of death. This is talked about in the 23rd Psalm.
This has brought up memories of my past pain that hit me like the wall hits at mile 20 in a marathon.
I remember hearing my dad call and tell me they unexpectedly found cancer in my mom during a routine procedure. I remember feeling like someone had hit me in the stomach with their fist. I remember how the chemo reeked havoc on her. I remember hearing that God had healed her. Twice!
I remember sitting at my OBGYN, 16 weeks pregnant with my first baby, and hearing the doctor telling me that they could not find the baby's heart beat. Two days later, I miscarried.
I remember, again at the OBGYN, after my 16 week ultrasound with my Abigayle. The doctor came in and explained that it looked like something was wrong and it looked like she may be Down Syndrome.
I remember praying, fasting from TV and sweets, and pounding on the doors of heaven for her to be healed. I remember going back at 21 weeks and the doctor telling me that what they saw was gone. She was healed.
And I could go on.......
The point is this. No matter if you are by the green pastures and calm water or in the valley of the shadow of death, The LORD is still your shepherd. You shall not want. He knows your needs, even before you need them. He will restore you. Listen to His still small voice. Sometimes in the middle of the noise of life, it is hard to hear His still small voice. But listen.........
The LORD is my shepherd,

Psalm 23 (New International Version)
1 The LORD is my shepherd, I shall not be in want.
2 He makes me lie down in green pastures,
he leads me beside quiet waters,
3 he restores my soul.
He guides me in paths of righteousness
for his name's sake.
4 Even though I walk
through the valley of the shadow of death,
I will fear no evil,
for you are with me;
your rod and your staff,
they comfort me.
5 You prepare a table before me
in the presence of my enemies.
You anoint my head with oil;
my cup overflows.
6 Surely goodness and love will follow me
all the days of my life,
and I will dwell in the house of the LORD
forever.

Unmet Expectations: Myrtle Beach Marathon, 2/13/2010

Have you ever wanted something so bad that you obsessed over it? Have you had a dream you were working toward that was right in your grasp yet due to unforeseen circumstances, slipped through your fingers?
It is funny, sort of ironic…. everyday I set in my chair counseling people on how it is of no use to obsess over things they cannot control. I tell them to change their thought patterns so they can start feeling a different way. I challenge them to rewrite the script in their mind to view their circumstances in a positive manner.
I quote Philippians 4:6-7
"Be anxious for nothing but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all comprehension shall guard your hearts and your minds in Christ Jesus.
Now the teacher becomes the student. My views on life are put to the test and I must now “man up” and practice what I preach.
Now I am not trying to minimize the pain of any person I see. Or am I saying that what I am dealing with even comes close to the pain some of my clients deal with everyday. But pain is relative. We all struggle to make sense of something. We all deal with some sort of loss.
So here is my story:

I think to start off with; a bit of background is needed.
As most of you know, I have been training to qualify for the Boston marathon. The Boston marathon is the Mecca of marathons for the runner. The only marathon, which I am aware of, that you must meet a certain time limit to even be allowed to enter. My time limit happens to be 3:45. That is, I must run another full marathon in 3 hours and 45 minutes to even be allowed to sign up for this Boston marathon.
How did I come to obsess…err, I mean want to Boston qualify. Simple. Last year (February 14, 2009) my goal was simply to break a 4-hour time limit in a marathon. I signed up for the Myrtle Beach Marathon, trained and ran. At mile 20, I knew I was going to break 4 hours and was close to being on track for my Boston qualifying time. So I started trying to run a bit faster. However, at mile 23, my calf started cramping and I knew to finish well within my time goal I would need to stop, stretch, then slow down a bit. Boston could wait another year. I did break 4 hours by a good bit. My finishing time ended up being 3:51. That is a mere 6 minutes off what I needed to qualify. So at that point everything I did, running wise, lead to Boston…or so I thought.
In the spring, I decided that to qualify, I needed to add in some speed work. It would take a different approach to shave 6 minutes off of a marathon time. So I signed up for the Run For Your Life Grand Prix series. This was a series of 9 races that I needed to run at close to puke level. My goal was to place 3rd in my age group. Now if you have been reading this blog, you know I ended up doing well in those races. In fact, I did place 3rd in my age group and I am pretty sure I placed #10 in the overall top ten women. Goal met…. and I was faster.
As the races came to a close, I started my new marathon training. This was Hal Higdon’s Advanced I marathon training plan. WOW! Lots of running.
Click here for a brief look at the plan:
http://www.halhigdon.com/marathon/advanced1/advanced1.htm
This was 18 weeks of running with a purpose. Every run was meant to train me in some specific way. I started this plan so I could race Charlotte marathon as a practice race. I ran every run as Hal prescribed. I feel like I became one of Hal’s close friends. Hal and I understood each other. He was my coach...so to speak. He told me what to do, and I was obedient in every way. I studied my numbers, pace, courses, so on and so on. I was focused.
I ran Charlotte….got sick…learned from my mistakes….rethought my nutrition during the race….and started training again. I signed up for Myrtle Beach knowing it was the marathon I would meet my goal on.
After the Charlotte marathon, I had 9 weeks to perfect my marathon running. So I took 1 recovery week then started back on week 11 of Hal’s plan. I did modify week 11 a bit. I ran 16 for my long run instead of 20. However, after that week, I stuck with the training plan. Hal and I were once again together. Everything made sense! I knew what I needed to do.
On week 15 during a track workout, my big toe on my right foot started hurting. It did not hurt while I ran, but afterwards, I could hardly walk. Despite this, I was able to finish the training and started on the taper. I would run every other day and rest, wrap, soak, and baby that toe. By the time I was getting ready to leave for the marathon, I did not think it would prohibit me from qualifying. Like a good runner, I vowed to go see my podiatrist.....well, as soon as I ran Myrtle Beach.
The week of the marathon came. As of Monday, the forecast was calling for a hi of 49 low of 34. Perfect. However, as the week progressed, the forecast became cold, snow, windy. Not good. Friday, February 12th was my birthday. We were all packed up ready to go. Met my parents for a Birthday lunch and my mom asked me what they would do if it snowed and the roads were dangerous for running. I jokingly answered, “I guess they would have to cancel the marathon”. Can anyone say foreshadowing?
We get to Myrtle Beach and pick up my packet, number, a sweet hat, shirt, chip, and water bottle. By this time, they had pushed the marathon starting time back from 0630 to 0700. I felt like this was a good sign that they would just delay the start and not cancel.
After the packet pickup, Matt, the girls, and I went to meet Ricky, Sharon, and the rest of the Va crew for dinner. This was Ricky’s 50th marathon so Sharon had planned a great get together where we all got to tell embarrassing stories about Ricky. It was a blast. It is amazing how running can bring complete strangers together and make them friends.
After the fun, we all headed our separate ways to get ready for bed. By the time we left the restaurant, it was already snowing. Huge, beautiful flakes were falling all around us. Mom had already text me to let me know Charlotte was already under a blanket of snow.
For some reason, I seemed to be in denial. I asked Matt what he thought. He tried to be encouraging, but I feel like he knew this was not a good sign. The organizers of the marathon were wonderful with communicating what was going on. They sent out emails and updates on the news. By the time we got to the place we were staying, things were not looking good. The email I got said the marathon officials want to keep the marathon open, however, the city would make a final decision by 2200.
So we waited, and watched. 2200 came and went and there was no word. However, I knew even if they allowed the marathon to be ran, I would not qualify in these weather conditions. I would try, but would not hurt myself trying. Around 2230 we see the news. The city has decided to cancel the marathon.
What am I feeling? Relief, sadness, anger, sick to my stomach, or oh, I get to sleep in tomorrow. Sleep in? What am I thinking?
I text Ricky and Sharon. They say they are planning to run tomorrow anyway. Ricky tells me to get some sleep and we will assess the conditions tomorrow morning.
The morning comes. Ricky texts and asks if I am up. I have been up almost all night. Laying there in disbelief. Not really sure of how to feel. Almost numb but feeling guilty for making such a big deal out of nothing. There will be other marathons. I know that there is a purpose in this. But right now I am like a child who did not get her way and I want to throw a temper tantrum.
Oh wait, what does the rest of Ricky’s text say? They plan to run at 0900. I think a run will do me good. Matt is not so sure. He is apprehensive on the safety of running. However, he agrees to get out and assess the situation. So we get ready and go. He drops me off with all the Va group and Ricky promises they will take good care of me. Matt tells me to be careful and takes the girls to get some breakfast.

The Crew who braved the snow!
We decide to run 7.5 from the hotel and then come back. This run will take place on the marathon course. As we start running I start feeling better…. but then I get mad…no I feel better…mad…better…and on and on. All the guys felt the same. We feel like we have been robbed of something, but there is no one to be mad at. That is frustrating.
Nevertheless, a run with friends does a person good. We talk about work, stress, and future running plans, and nothing at all. The guys pick on each other and we laugh.
We run.
We run because that is what we do. We end up running 16 miles. That is 10.2 less than what I had planned. All around us, there are other runners running, trying to make sense of it all.

Running correlates with life. Every run is a teacher. My year of training did not end up in a Boston qualifying time. However, I learned a lesson. I know it is of no use to obsess over things I cannot control. I will change my thought patterns so I can start feeling a different way. I challenge myself to rewrite the script in my mind to view my circumstances in a positive manner.
Philippians 4:6-7
Be anxious for nothing but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all comprehension shall guard your hearts and your minds in Christ Jesus.
Now the teacher becomes the student.
I do feel a sense of loss. However, it is a part of me. I choose not to feel guilty when people tell me there will be other marathons. I know they do not understand. I choose to keep running, because that is what I do. I choose to chase my Boston dream and hope that one day it will be a reality.
And at the end of the day I know this has a purpose. God is in control, even in the seemingly small things like running.

Running the grand strand with friends!

The fellas!

Me by the ocean!

Ricky by the ocean!

Need I say more!

Ricky and Sharon!

A grand finish!

Thunder Road Marathon - 12/12/2009

Training and running a marathon is a funny thing. Not funny like a joke or cheap laugh. But funny like ironic, crazy, how can I find different ways to be in pain. It is a great teacher. It teaches humility. It teaches friendship. It teaches endurance. It teaches a person to dig down so deep that it is scary. The race itself is difficult, anything can happen. A person learns.....Well, I learned a lot about myself. I learned that I can throw up on the side of the road, not be embarrassed, then start running again. I learned Matt will not take me home during the race. I learned that at mile 21, I an kick it in and finish strong.

So here is my story.

I trained 18 weeks. Getting up to 50 mile weeks. Consuming more gels and propel, running more miles, and wearing dorky compression sleeves (I secretly think they are cool.). Tapering perfectly. Restricting my sugar intake. All this for one day. One moment in time. One marathon.

I went and picked up my number and shirt at the expo on Friday afternoon. I saw my buddy Julie there. She is running her 1st marathon. Told her to have fun and enjoy the moment, and make sure you look up at the skyline at mile 25. It is always beautiful and inspires me to finish strong.

I picked up my stuff and checked my chip to see if it worked. It did.

I wasn't really nervous about this race. I was able to sleep well. However, when I woke up the next morning, my tummy was not cooperating. I didn't really think that much about this because my tummy is always a bit upset on race day. I choked down 1/2 a PB&J bagel and some water. We left the house at 0700. This made me have to hurry once I got to the race site. I did not get to line up with the 3:45 pace group. In fact, I was almost in the back. I was behind the 5 hour pace group, but I told myself to put this out of my box. This is something a friend on BeginnerTriathlete.com told me. She is an Iron Man...so I feel like she knows what she is talking about. Anything negative that happens, you put out of your box so it will not negatively effect your race.

My nutrition plan is to take in 2-3oz of propel/H2O per mile. I will start my gels at mile 4 and take 1/2 gel every other mile.

This is a picture of the fast guys. They deserve a shout out. I bet one of these fellas won...WOW!

I started out trying to get past all the walkers and slower than me runners....however, at the same time, I tried not to slam it the first few miles. I was doing around an 8:40 pace. That is OK. I can totally make that up. Put all negative thoughts out of my box. I had to play the passing game for the 1st 4ish miles. I take my 1st half of gel. Around mile 5, I saw my friend Debbie and caught up with the 4 hour pace group. Remember, I am behind the clock so my pace is ahead of 4 hours. I am finally able to run. Debbie and I run together. we do the next 3 miles around an 8:00 pace. At the 10k point, I take the rest of my 1st gel. I start feeling a bit sick to my stomach. I really don't pay much attention to this, but it feels like my gel is still in my stomach. Ugg!

I pass mile 8 and decide to wait a little while before starting my next gel. I am still drinking though. I want to give the other gel time to get down....it doesn't.

Mile 9...10...11...up Morehead.....still on target but feeling sick. I decide I should go ahead and start the next gel because my legs feel dead. I take 1/4 and slowly sip on it until the half mark.
Here is a picture Matt snapped of me at the 1/2 way mark. I didn't know if I should be happy I was 1/2 way done or overwhelmed b/c I have 13.1 more miles to go. I decide to put this out of my box and look forward to the 2nd half of the marathon. I am still within reach of a Boston Qualifying time. And good for a sub 4.

At mile 14, I see my friend Jessie. She asks if I need anything...I say I am fine. I lied. I need her to come and carry me to the end. Every time I try to take my gel or take a drink, I start gagging. Not good. I have to have nutrition to finish this thing. I decide just to hold a gel and walk when I am taking it in. I also decide to go ahead and put on my Ipod. I try to rally myself by dancing to the drummers at Panther's Stadium (mile 16) and thanking the police and the great volunteers. But I am feeling BAD!

Here I come up to Matt at mile 17. I decide to tell him to take me home. I am no longer able to take in anything and I can feel all the stuff sloshing around in my stomach. This is also the point where the 4 hour pace group passes me back. You can see them in the orange. GRRR! I have been churning out a few 10:00 miles. Not cool. This is mainly because I am close to throwing up. However, I am able to hold it somewhat together.

I think a marathon brings out something in you that you did not know you had in you...Matt snaps this picture of me when I am telling him I am going to quit. I am actually saying the word quit in the picture. I tell him I am sick and need him to just take me home. Then to my surprise he says NO! He tells me that I only have 9 more miles and to get my butt out there and finish the race. I had run the last 10 miles of the course for my last long run. He reminded me of this and how a 10 mile run was a short run in my training. Then he pushed me back on the course and told me he would see me at mile 21.

MILE 21!?!?! How am I supposed to make it to mile 21. I told him that I would see him there and we would renegotiate this there. I drink a bit more and start another gel. I pass mile 18, 19, 20....AHHH! Mile 20. I can do 6.2 more miles. I hit this at 3:04, I think. I am starting to feel a little better. I know I will see Matt soon.

This is a picture that Matt snapped of Joseph at mile 21. This was his 1st marathon.

I run up to Matt while drinking a sip of Propel. He yells that he just saw Joseph. I was surprised b/c I had not seen Joseph the whole marathon. I take a gel pack to carry with me.......

and take off. I will run the last 5 miles. I put my mind into racing mode and run. I think I can catch up to Joseph and break 4 hours.

I start doing 9 min miles....and a few 8ish min miles. I pass mile 22 and take another sip of gel. I have to stop and go to the side b/c I am gagging really bad and think I am going to throw up. i hold it together though. I throw the gel in my pocket and decide not to try that again. I could tell that none of my gels or H20 has gotten into me. I can feel it almost coming up. Pass Joseph and we say hello then I continue on. Mile 23, oh that is hilly! Mile 24...more hills. Mile 25....look up and see Charlotte sky line. NICE! I look at my watch and do a bit of figuring in my head. I can totally break 4 hours. I have about 10 minutes. I get to 25.5, have around 7 minutes b/4 the 4:00 mark, and pass through some children at the drink station. I hi 5 them and take a drink b/c I am thirsty. Take a sip...and try to speed up a bit. Now I am not sure if it was that last sip or that last kick...but I start throwing up....I stop then start again...then stop...then start again...and stop...then start again. I blessed about 1/4th mile of McDowell. I have never thrown up b/4 like this....every time I started to run it would start again....but when I finally finished, I felt better. Not good, but better. OK...so the last time I started throwing up, I looked at my watch....it was 4:00. Oh man!

Here is me finishing up the last .2 miles. Just don't throw up again...Just keep it together. My friend Leigh runs the last .2 with. She runs it on the sidewalk so as not to get in any one's way. This really helped me get to the finish.

I go across the line, get my medal, blanket, another shirt, and a wonderful volunteer takes off my chip.....Thank you!

I then see my sister, brother-in-law, and nephews.

This is my sister...no we are not the same person! We have run 2 1/2 marathons together...Read the race reports...they will touch you. Lots of pictures...hey! That's is what it's about!

My buddy Leigh! We have run a 1/2 marathon together!

My sweet hubby, JRT...scream team!

The whole gang! Brother-in-law, Nephews,sister, JRT, Hubby, Me! My youngest nephew told me I was the winner when he saw me.....I choose to believe him.

I finished 1 second more from last year. My time was 4:05.18 this year. I was 4:05.17 last year. The difference was being sick. I am disappointed in my time, but at the same time, I feel like it says a lot about my training that I was able to finish 1 second higher than last year and was sick...in fact, I felt so bad that I wanted to quit.

Now on to Myrtle Beach.

Grand Prix Awards Dinner - 11/16/09

Now I truly know how the father in "Christmas Story" felt when he receives the major award (the leg lamp) in the mail. Then he displays it for the whole neighborhood to see. I am a total cheese and very excited that I placed 3rd in my age group for the Grand Prix Series. So I invited some very important people in my life.
First, I want to thank my parents who raised me. They are awesome! My mom has courageously battled 2 rounds of cancer and has taught me more about endurance than any marathon could. My dad was a runner in high school and is a pillar of strength for our family. They have both supported and encouraged me in everything I do.

Next is my Sister! We share a brain (and I think she got the bigger half). She is not only my sister by blood, but my sister in friendship! We laugh, cry and solve the problems of the world together! We have run 2 half marathons together.
Last, but not least is my sweet husband! He is my soul mate. We have run 3 marathons together and I love him more than I love myself. Bless his heart! He is the one who comes and stands in the heat or cold to cheer me on. He takes my nasty running stuff out of the car after I have ran 20 something miles, so I can go and get into the dreaded ice bath. He supports all my insane running.

My friend Debbie also placed in her AG. We love to chat about running together.

So, If you are wondering what this series is, you can read my last 9 posts on my blog. However, if you have a life, you can just see the recap of the times/pace/dates/races.
March 21
Shamrock 4 Mile 31.20 (7:50 pace) 12th in AG
April 25
Skyline 5K 23.13 (7:28 pace) 5th in AG
May 8
Twilight 5K Run23.41(7:37 pace)9th in AG
June 6
King Tiger 5K23:32(7:34 pace)7th in AG
July 11
RFYL 4 Miler 30.18(7:35 pace) 7th in AG
August 8
Blue Points 5K23:18(7:29 pace)3rd in AG
August 29
Greek Fest 5K23:07(7:26 pace)8th in AG
September 26
Brixx 10K48.21(7:47 pace)6th in AG
October 17
LungStrong 15K1:13.56(7:56 pace)8th in AG

For completing all 9 races, I received this nifty back pack. I was really excited.

For placing 3rd in my age group...I won't tell you how old I am...HaHa! I received a medal, $25.00 check, and a RFYL $20.00 gift certificate. COOL!

I feel like these races have made me a better runner. I pushed myself really hard during the races and feel like I am a better racer and runner because of it. I made lots of new friends and found out that I am competitive! Weird!

With my $$$$ I will buy compression socks so I can run more....Ha! Ironic!

Now on to trying to qualify for Boston!

Lungstrong 15k 10/17/09 9th and LAST race of the Grand Prix Series!

So this is the last race of the series. As think back on the fun, the struggles, the anxiety, the victories, the starts, the finishes, and all the friends I made....it is a bittersweet moment. Everything about this race is surreal. Like a dream. I am not anxious. I feel a quiet confidence.
I got up at 0500. Did my normal prerace routine. Ate a 1/2 PB&J, prayed, packed up. I was going to this race alone. I was kinda bummed about this. However, I cannot expect my family to load up and come watch every race.
Get to the race site early, get my chip then chill in my car. I went to the starting line around 7:30. Saw my friend Debbie and we waited at the start line.
This race was for Lung Cancer. My Bestest friend, Jill, lost her mother to lung cancer. I ran this race for her. We have been through a lot together. I went with her to all her Chemo treatments when she had Breast Cancer. I love this girl! So to say the least, this race was more than just a finishing time to me.
I started running when the race started....early into the 1st mile, I decided to take my long sleeve shirt off....this was not easy b/c I did not stop running.
The 1st mile went quickly. We turned into the park. It was really nice. The weather was perfect. I looked at the lake and enjoyed the run. I loved the course. It had beautiful views. I knew I started out to fast so I tried to slow a bit on mile 2. OOOO, too slow. Now speed it up back to the sub 8mm.
Around mile 6ish, I thought I should take my gel. I was still feeling good, but knew I could not continue sub 8mm w/out any nutrition. As I tried to open my gel...while still running...the gel exploded all over me. I was a mess! It was on my hands, face, legs, and clothes. AHHHH! So I licked it off my face and tried to get more off my hands and shirt. I know I looked like an idiot! Look at my splits...you can see I slowed down at mile 7. No more sub 8mm! =-(
At mile 9, I saw a car coming right at me. WOW! I can't even think about how to get out of this cars way! Oh, glad it moved....where is the finish line. How can .3 be so long....it seems like I have been running this .3 forever!
Finely I see the finish line. And I cross it then almost throw up! Then I watch Debbie cross and go home....then I run 7 more miles (I had a 16 mile run to do today).
Splits:
1-7:32
2-8:02
3-7:53
4-7:51
5-7:57
6-7:53
7-8:00
8-8:07
9-8:04
.3-2:39
My total time was:
chip: 1:13.56
Overall: 116/586
Overall Female: 32/280
Age Group: 8/64