Timp Half Marathon Recap

What?  I ran a half marathon?  I didn't even speak of training!  I know, my blog has been on a BAB (big ass break) and I have 3-4 half posts written but not posted. I'll get back to that another time.  For now lets get some feel-goods on the half marathon I layed down last Saturday.

First of all, after the Marathon I really needed a break from everything.  I wanted to sign up for at least one half marathon this summer to keep me motivated.  I choose the Timp Half.  It's a downhill half marathon that gets lots of good reviews.  But then I also wanted to mix up the training and I surprisingly found one I really liked through Shape Magazine.  (Weird....I know)  

8 week Intermediate-Advanced half marathon training.  

It was nice to do something different and the circuit training is nice.  It really worked my core.  My goal for the race was to be strong and feel strong. I wanted my legs to show up to the game and they did!  I was a little slow at the end, but overall I felt amazing! 

The day leading up to the race was just a comedy of "do not do before a race" things.  On Thursday night I flew all night long and Friday I didn't get near enough sleep.  I did get some sleep Friday before the race but I was behind and I was also dehydrated.  Dang work!

The morning of the race I realized I forgot my water bottles.  BAM!  So I spent more time at all the aid stations making sure I drank plenty of water.  

Here are my splits.

Mile 1 - 8:56

Mile 2 - 9:27

Mile 3 - 9:21

Mile 4 - 10:03

Mile 5 - 8:37

Mile 6 - 8:03

Mile 7 - 8:26

........and I ran out of the canyon......

Mile 8 - 10:19

Mile 9 - 10:31

Mile 10 - 11:06

Mile 11 - 10:51

Mile 12 - 10:42

Mile 13 - 10:30 

Mile .29 -  8:48

Total 13.29 miles/ 2:09:30

Official:

I feel confident I can beat my PR of 1:59 in the next year.  I just need to plan better and keep training!  

Peeps I ran the Ragnar with last year

I didn't even pretend up this hill.  It was a walker....

Not a horribly bad finish photo!  Yippee

My TomTom showed the race was a little long.  I did get a little slow on the last half of the race but dang I felt strong.  I still like to walk occasionally but some days I was feeling like my head would not get into the game because I was too busy concentrating on when my next walk break was.  In the months since the marathon I've really got my head into the game. A lot stronger.   

I ran with Amy, well we went together but ran separately.  She kicked some ass and PR'd.  Also ran into some friends.  It's always so much fun!

So happy to feel excited about running again.  It was edgy there for a bit.  Glad to have done the race.  It was well organized and I really enjoyed it!

Here's to another update this summer!!

Blog on............

Quit Marathon Training.....almost

I am training for a marathon.  Surprise!  The bad news is that I haven't felt very good about it.  The ultra left me feeling pretty down and super bloated.  Luckily I have some great pals that have given me the "you can do it!" and I have continued to train.  

Last week I didn't feel good.  My body couldn't commit to the flu but my stomach hurt and I felt dizzy.  SO I missed a couple of runs and the run I did do was FAN-CRAPPY!  

Then I did my long run on Monday.  The thing about my long runs is that the entire time I'm planning them, laying out my clothes, charging my gear and getting my fuel I am in total denial of going on the actual run.  On my 18 miler 2 weeks ago I was pretty sure I wasn't going to do it up to about mile 15.  Some sort of trickery so I don't give it any REAL thought.  I can't deny my fear of the marathon and up until Sunday I was sure I wasn't going to be able to finish it.  

Let's get to the down and dirty.  

My long run Monday was fan-effing-tastic! 

I planned a course that included some uphill at the beginning then downhill for most of the rest.  I'm running the Ogden marathon and the course is mostly downhill.  

Ogden marathon elevation charts.  The top one is from the website.  Pretty lame.  The bottom one is from my MapMyRun route that I added, hoping it's pretty close to the real route.  Mile 17-22 looks a little sketchy with all those little bumps.  

Long run

Recap or picture share.

The first 7 miles of hills was a little tough.  Some of the hills are really steep.  

Here is the route.  I had my son meet me at where mile 13 would be and I left my car there with fuel and more water.  Then he drove me to the other side of the mountain to start by Mountain Dell golf course.  

Thanks Daniel!!

I started out pretty smooth.  Realized I didn't have my HR monitor.  After a brief panic attack I decided I was actually enjoying the freedom of not having a double chest squeeze.

Sweet Jebus!  It's a miracle.  A clean bathroom that was OPEN at mile 3.5.  Fact:  In Utah a lot of bathrooms are closed from Labor day to Memorial day because of the winter, I would guess.  I'm finding that more of them are opening earlier.  I almost peed my pants.  I guess I hydrated well.    Yes those are shoes in the picture.  Someone lost their slides.

It was a shoe-a-palooza for the first 4 miles.  The poor lone shoe at the start.  Then in the same parking lot 2 pairs.  Abandoned.  Shoe abuse I tell you.  

The miracle bathroom was here.  In Bear country.  Awesome.  I then proceeded to run down the road that was gated off to cars and I was alone.  Thank goodness it was only about a mile and then I turned around.  Great running area....scary to be so remote.  I didn't even think about bears until I saw the sign!

At the very top of the hill is some great views!!!  I fueled a little here and used the bathroom there.  I do love this view.  I always get a kick out of the historical marker that says "The Road to Zion".  I have no idea why it amuses me but I don't question a giggle.

From a little over mile 7 to mile 13 it was a nice downhill.  It wasn't so steep that I felt out of control but just felt NICE.  I ran according to effort and tried to keep it easy so I'd have enough energy to finish the run.  

Sitting on my car snacking.  I drank an electrolyte drink and ate part of a Picky Bar and one of those blended fruit baby foods.  (perfect fuel!)  I also refilled my water bottles and took off!

At miles 14.5 my friend Missy pulled over and I got a hug and a little run with her!!!  It meant so much to me.  She had been texted me good vibes and it really helped!  Thanks Missy!  Your teaching me to be a good runner friend!

Didn't get a pic.  Bummer.

Bathroom again at mile 15

Rotary Park.  Just east of the zoo.  I love this park.  Clean bathroom and a little hand wash station.  

Oops.  Heehee.

I didn't read the sign.

From mile 15 to 20 I zigzagged my way downhill to Liberty Park.  I planned a stop at my favorite gas station that I use for long runs.  I don't always stop but I like to run past places I can get water or use the bathroom.  I stopped a few times to take pictures of houses.  I'm looking for paint ideas that goes with red brick.  

The last 5 miles were pretty good but I was tired.  At mile 17 I was starving.  I'm not sure how I'm going to fix that during the marathon.  It wasn't like I felt that I needed energy I was just HUNGRY.  I could have stopped and had a full meal.  By mile 18 I was pretty much on the down hill homestretch.  Mile 19 my knee started to twinge and my feet were sore.  I was so happy to be done that I didn't take any more pics.  

My son picked me up at the park and took me back to my car.  

Cool, I wasted almost a full 45 minutes with picture stops, food and bathrooms.

Overall I was thrilled with the run!  I wasn't watching my pace too much but running by effort. I was also running on tired legs.  I had done speed work with heavy weights on Saturday.   When I saw that it was just over 11 min/miles and I still felt ok it FINALLY gave me hope that I can finish a Marathon without walking half of it or dying.  

I refuse to back out of this Marathon.  I'm still nervous about it and that's OK.  I remember my first race - a 10K - I was almost in tears I was so nervous.  A couple of things I need to work through.  

Fuel.  I took some Clif GU because that is what they are offering on the course.  I didn't even use it.  I was too nervous that I would get sick.  Yeah, brilliant I know.  I know I can't carry the usual fuel so I've got to figure that out.  

Bathroom.  I usually don't need to use the potty during a race.  I'm assuming I'll need to use it at least once but hoping that not more then that.  

Outfit.  Well duh.  

Any and all recommendations and advice is wanted.   

Thoughts.

Post Relay day one thoughts.

\

Of course mine was an Ultra Relay...not the relay where you run the 33.3 miles all at once.  I took breaks..in a van...sitting, without sleep  ;)

Did I train?

I seriously got my ass kicked on the last leg.  My legs did not want to go.  I was exhausted.  Not sure how to train for the heat but the hills were killer too.  I needed another month of intense speed and hill training. 

Things I've considered:

Becoming a non-runner

Applying for disability

Checking into an assisted living facility

Laying in bed for a couple of days.


My body rebelled.  

I'm swollen from head to toe.  Uncomfortably so.
Still exhausted.
Headache. 
The last leg was so hot and there was so much walking and uphills that I ended up trashing a couple of toe nails.  BIG blisters.  Reminded me of my feet after Ragnar Napa.  Not as bad but close.  Painful trip home.  My running around shoes were a little tight on my swollen feet.  

NOT MY FEET

But a couple of toes had blisters under the nail.  I made that one mistake where you don't trim your nails for a long time.   Yep.  This picture makes me feel better.  So does a 22 G sterile needle.  

All pretty normal for me after such a stressful run.  I will give my body rest.  

Fat wings.  Those things on your arms.  I had to glide the shit out of them and I still have a rash.  I wore shorts the last leg...yeah...see above.  I used Glide and Ruby's lube so no rash there.  

I felt pretty.

I can't complain.  Jeffrey ran farther and bigger legs then I and he has MS.  He is an animal!

Heather is here helping Jeffrey cool down.  When he stops running he can have seizure like movements.  Scares the shit out of the people around us but someone is always there to catch him and get him cooled down.  

He's amazing

There was nausea, paleness, exhaustion.  My poor team all had some challenges.  We used a lot of Zofran.  Tons of water, ibuprofen and attempted to get in as many good calories as possible.  The exception was Heather.  She is marathon trained and was our beacon of health and badassery.

So I'm not going to stop running (well, maybe for a week) and the things I learned are immense.  We are all pretty sick of Ragnar's and this race was exponentially worse then it was the last time we ran it. (4 bathrooms at the exchanges?)  The saddest thing about that is I can't figure out how to get my favorite people in a van for a couple days and have a blast.  Need to come up with some sort of adventure.  

I didn't take too many pictures with my phone but I'll download the pics I took with my new camera and collect some pics from my friends and do a proper race recap.  

In the meantime I'm watching "My 600 lb life" with a patient that is non compliant and blames everyone else.  In the meantime she lays in bed and bosses everyone around and cries.  I'm not 600 lbs but I'm doing a great impression.  "Daniel, can you buy me ice cream?".  

Gifts are accepted.  

Don't stare at my medal.  

Blog on..................

How to do 3 longs run in one day

Gird your loins..that's for damn sure!

I was just going to link this but it's too awesome!

"Prepare oneself for action"

When I was putting together my training plan for the Del Sol Ultra Relay I planned a day where I run three times.  Not three easy runs but three long runs to get my body ready to run way too many miles in too short of time.  Why does it seem like the planning is easy and before you know it your peak training week is here? 

I've done 2 other weeks of 2 a days so my body wasn't too shocked when I put on my running clothes AGAIN at the end of the day.  Frankly they had gone very well and I surprised how well I felt.  For my 3 in 24 I did some planning.  

First I made sure I had fuel for the runs.  They were at the max 9.4 miles and I don't necessarily fuel much for a run that long, but I could not let my body get behind or I would be miserable and unsuccessful.  

I made my sticky rice lemon ricotta baked rice balls (from the book Portables) and then I made something up to try to make it a little more convenient.  I used the applesauce packets that have a screw top lid and are soft.  

This is the brand I used this time but I use all kinds

I put an applesauce packet with 1/4 cup of ricotta, 2T coconut sugar, cinnamon, salt and lemon juice all together and blended really well.  The kicker......I put it back IN the packet and it slipped easily in my pocket.  I figured out the carbs and figured one would be perfect.  I took a rice ball too and had a bite of it at my pottie stop.  Worked out perfectly.

Here is my usual run from my house.  It includes hills, both up and down, and two gas stations in case I need water or a toilet.  

That hill in red is a killer.  By the time I get to the top I'm at my usual refill/potty stop.  I was surprised I was able to take the hills and stay steady.  

The plan

2 miles less then each of my actually legs.

The REALITY

RUN ONE I left at 8:30.  It was brisk.  Warmed up nicely though.

This hill kills me!  Maybe because it's a couple of miles after my big hill but it feels the steepest.  But it's not.

RUN TWO I left at 5pm.  

I decided I didn't want to do an entire run in the dark.

It was almost 50 degrees when I left but when the sun goes down the temperature plummets.  I forgot a turn and ended up back tracking and THEN walked .70 miles after I hit 9.4 miles.  

RUN THREE I left at 7am.

I'm wearing my transition glasses.  That way I have sunglasses when the sun comes up.  WINNING!

Seriously. I'm such a dork. I'm ALMOST embarrassed by this picture.

See how my water bottles aren't there.  I left like that.

My son was going to work and had to drop them off to me.  SHEESH

I don't wear the knee brace at all but it's not easy keeping track of all my accoutrements. 

I also forgot to make that same turn and had to back track to get the right miles in. Don't follow me anywhere.  I get lost on a run I do ALL the time. 

 As the sun came up at the top of the hill.

I still ran the right distance, just started at times different then planned.

RUN 1  8:31 am 9.3 miles 1:45:00 at 11:18 min/miles
RUN 2  4:59 pm 9.4 miles 1:45:31 at 11:14 min/miles
RUN 3  7:05 am 8.2 miles 1:36:33 at 11:46 min/miles 
Yeah.  I was tired.

I totally hit over 100 miles this month!!

Booyah

In between I tried to eat how I would during the ultra.  I had some almond milk with protein powder.  I ate some delicious egg/crispy rice omelets (also from the book Portables..I also found a link to the recipe).  I had some soup in between the first 2 runs.  Slept pretty good through the night.  

I felt sluggish during the first run, probably because I ate at a family party the night before and ate stuff I don't usually eat and WAY TOO many carbs.  I was bloated and uncomfortable.

NOT.

FACT:  Each gram of carbohydrate holds 2.7 - 4 grams of water.

(depends on the website)

Before each run I had a banana and chocolate hazelnut butter (Justins).

What about the inversion?

Inversion from the U helipad last week.  It was cloudy but you can see it over by  downtown and the lake.

Inversion happens in SLC in the winter.  It's basically pollution stuck in the valley and can build up and be very dangerous for people that have lung issues.

The worst air quality is by nature at the bottom of the valley.  Up by my house (east side...bitches..hehe) it is still pretty clear.  I saw blue skies throughout.  I also have the additional benefit of seeing the inversion from the air.  It starts low and works its way up the bench.  THAT is why I run in the SL valley during inversion days, skipping when it's orange or red.  

I don't have a secret to doing multiple runs a day.  I've done about 13 relays and so my body isn't completely new to it.  Hydration is the most important with some electrolyte replacement.  Eating enough.  Seems like it would be easy but I get a little nauseated occasionally.  I was careful to have bland foods. Potatoes with salt are so delicious during a relay.  In between each run I did rest and ice any hot spots.  

Great news!  My leg feels pretty great.  I'm a little sore today (day after) and I've been stretching but no pain.  I did have a 90 minute massage last night.  That is a must!  

And today....I'm STARVING!  Must Eat all the food!!

Anyone tried running more then once a day?

Blog on........

Wait...you already ran today!

In my last post about fuel I mentioned I was in the middle of my first "two a day" training runs.  8 miles in the morning and 8 miles at night.

I was so nervous about getting sick or being so tired I was miserable that I was meticulous about my day and the night before.  So detailed that I wrote everything down in my exercise journal.  (NERD ALERT! - it fulfills my need to check things off.)

Not included in the details are my night/day before prep.  Drank LOTS of water.  I ate pretty healthy all day and had some potatoes (my carb load choice) with some salt and butter with a 16 oz Nuun the night before.  A decent amount of sleep also.  

Here are the deets:

I always wake up early so I can have a cup of coffee...poop (if needed) and eat. 
(yes I said poop.  Good poop before a long run is THE runners dream)

Eat:    Banana with Justins chocolate hazelnut butter, half a cup of coffee and some water.

Temp: 27 degrees at 8:30 am

Wore:
   Headband (thick so it covers the ears)
   Gray bra
   Lululemon tank
   arm warmers
   Lululemon gloves  
   Yellow Athleta long sleeve
   Lululemon crops with pockets
   Calf compression sleeves
   Feetures socks
   Hoka Clifton 

I do a lot of identifying with brand because I have more then one type.  Example:  I identify my Lulu gloves because they are very lightweight and great for when it's cold now but will be warming up.  Plus they are soft and I can wipe my nose without it getting raw.  True Story.

Temp at end: 36 degrees

Fuel used:  
   Lemon ricotta rice ball 
   20 oz water

After:
   Drank more water and had 8 oz of dark chocolate almond milk with 1/2 scoop protein powder.  
   An hour after that I ate ham and some potatoes with butter and salt.  

I didn't have any ROLO's because Ted is an asshole and ate them.

In between my runs I rested, ate the second rice ball, drank water and nuun, iced my leg and took one ibuprofen.  Oh and I ate 3 pickle spears and they were AMAZING! 

Second run at 4:30 PM.

I was actually super excited to get going.  That was weird.  

Temp was 45 degrees.  

I wore the same outfit with my arm warmers rolled down.  Thought I might need them later in the run but I didn't.

Early on in my night run.  It got really dark at the end.  I added a reflective vest with blinky light in the back and my new headlamp that can really light the way.  I love it!

I was able to eat 1 1/2 rice balls by taking a bite about every 15 minutes.  They are much easier to eat and swallow when running.  Not sticky.

Drank 24 ounces of water

Finish temp was 37 degrees

Ate same way after.  


Stats:

Night run 2 a day Running Wed, Jan 7, 2015 4:32 PM

Morning run 2 a day Running Wed, Jan 7, 2015 8:41 AM

Summary

Distance	8.00 mi	8.01 mi
Time	1:29:00	1:30:48
Avg Speed	5.4 mph	5.3 mph
Avg Pace	11:07 min/mi	11:20 min/mi
Calories	916 C	903 C

More Detail

Laps

Split	Time	Distance	Avg Pace	Time	Distance	Avg Pace
1	10:60	1.00	11:00	11:11	1.00	11:11
2	11:19	1.00	11:20	11:28	1.00	11:28
3	11:35	1.00	11:36	11:59	1.00	11:59
4	12:04	1.00	12:04	12:37	1.00	12:37
5	10:18	1.00	10:18	10:46	1.00	10:46
6	10:37	1.00	10:37	10:04	1.00	10:05
7	11:06	1.00	11:06	11:30	1.00	11:30
8	10:59	1.00	10:59	11:08	1.00	11:09
9	0:02	0.00	9:32	0:04	0.01	7:44

Around 4 miles is when I'm at the peak of my hill climb and it really slows me down.  I'm not worried about it during long runs.  It's suppose to be slow.  I nailed the slow part!!

I have to say I felt better during the night run.  I felt faster.  I wasn't so much but I felt it.  

So whats on the agenda now?

Well, I have my mile totals for the race and I'm concentrating more on training my body to run more then once a day then running a long distance.  Next week I'll do a long run of 12 miles, which is a little more then my longest run.  The next 2 weeks I do long split runs of 7-8 miles.  At the peak of my training I'll do a day of 2 runs, 9 miles each and then get up the next morning and do a 9 mile run.  That is at the end of January.  After that its taper.  I have a couple more ideas about fueling but I'm finally starting to feel confident about being able to do this race without feeling like or actually dying!

Woot Woot!

Do you plan your long runs carefully?


Blog on..............