Wednesday, June 29, 2011

It Pays to Run

One benefit of the summer race season is the ability to race both days of the weekend, almost all summer long. In addition to myriad opportunities to check your fitness, there is always the possibility you'll win a prize. While I've won plenty of prizes in my life, this past weekend, I won the best.prize.ever. The best part was that it was in no way related to my performance. Yes, on Sunday at the Paul Mailman 10 Miler, I won a chicken in the raffle.

Now to clarify, this chicken was already dead. A surprising number of people have responded, "A live chicken!?" as though that makes more sense than a free range, local chicken frozen and donated by the race director. Although a frozen broiler is less exciting than a live chicken, it is an excellent prize nonetheless. This is a huge bird and although I probably won't roast it until the fall (perhaps at the "Booty Dinner" Jess and I thought up on our run yesterday), I'm sure it will be as exciting then as it was on Sunday.

The other benefit of the chicken was the hilarity that ensued on the way home. My ever-supportive teammates were as excited as I was, and we took a group picture with the chicken. Carlie recommended a great cookbook, Roast Chicken and Other Stories: A Recipe Book and we came up with my costume idea for First Run 2012, which will remain a secret until then.

What is your best prize ever, running-related or not?

Happy Summer Racing.
~S

Wednesday, June 22, 2011

Wordless Wednesday: Looking Forward and Back

More on this soon...

Tuesday, June 21, 2011

Tempo Tuesdays

I'll admit it. I hate tempo runs. I hate all speed work. I'd run 20 milers every day, if only I didn't have to hit the track and the roads at an uncomfortable clip. But alas, tempo runs (and other speed work) are key to success at almost every race distance. As such, my summer resolution is to restart Tempo Tuesdays again.

I begrudgingly got out of bed this morning, strapped on my heart rate monitor and headed out with the dog for a short tempo. I planned to do a 2 mile warm up, 2 at tempo and 2 mile cool-down. I figured that even I couldn't wriggle my way out of that short of an effort. In fact, I did. Ava is a great running partner, but tempo pace is not fair to her, especially in the summer. Instead, we had to settle for a fartlek workout, and she did a great job, even initiating a few intervals when a squirrel was spotted.

Next Tuesday morning, I'll warm up with Ava, then drop her at home for the hard portion of the run, which will be a sandwich tempo, with 2 miles hard, a 5 minute jog, then 2 more hard miles. The first part of the sandwich is a slightly easier pace, 6:55 to 7:00. The second part is harder, both because I'm tired but also because it's faster at 6:45 to 6:55. These paces seem pedestrian, but after 8 weeks of running slow in preparation for Vermont City, I need to regain some snap. Then I can grab my trusty running partner for the cool down. As the summer goes on, I'll alternate between a regular tempo and sandwich tempo, adding distance slowly towards about 60 minutes of hard effort.

What about you? Do you love or loathe speed work? What workout would you skip if you could?

Run On.
S

P.S. I am always open to company on Tuesday mornings. I like it even more if you talk me into a different workout...

Wednesday, June 15, 2011

Wordless Wednesday: Pink and Spiky

Perfect for Catamount Tuesdays and the Equinox 10K on Saturday...

Brooks PR MD, with 3/8 " Spikes

Thursday, June 9, 2011

How I'm Spending My Summer "Vacation"

I won't be around these parts much until about August.  I'm taking Organic Chemistry this summer and knocking out two semesters in 8 weeks, so my life has been reduced to sleep-study-class-lab-study. I'm still trying to run and aiming to maintain about 40 miles a week, but everything else I enjoy is on hold until August.

I have a few races coming up, including the Stowe 8 Miler in July, so I'll try to post race reports and some training updates as we get closer.  Otherwise, have an excellent first few months of summer and I look forward to getting back into serious training in August.

Run On.
S

Saturday, June 4, 2011

Vermont City Marathon Recap

Short Version: We survived the heat, rain and humidity and I crossed the line (still carrying my sign!) at 4:14:37 Chip Time. Great success.


Long Version: It was a grim race morning. From a soaking shower at the start to serious humidity and pollen, few would claim that last Sunday was the day they were hoping for. I tolerate heat well after years of running in Alabama, Mississippi, Texas and North Carolina. Still, I was anxious about my group members, many of whom were doing their first marathon.

Howard and I stood in the middle of Park Street, signs lifted skyward as we gathered our sheep. We had lots of first timers, but a few veterans as well. Once the gun went off, it took us almost two minutes to cross the line. The first mile was very slow and we had to do a lot of weaving. In fact, we were part of a huge group for most of the race (just ask the aid stations we repeatedly overwhelmed). Much to everyone's surprise, I behaved and didn't pull us through any miles too fast.

1: 9:47
2: 9:25
3: 9:37
4: 9:27
5: 9:34
6: 9:40
7: 9:36
8: 9:40
9: 9:38
10: 9:23

As we headed South, I started to check in with people, making sure that they were still feeling comfortable, that they were paying attention to their hydration and fueling needs. This was the first time that the face of the group shifted considerably. We were still a big group, but we'd dropped quite a few and picked up an equal number through the South Cove neighborhood. As we worked North towards Battery, it was time for tough love. I reminded them that it was one hill, that we had plenty of time left after the hill and that if all else failed, we were only 10 miles from beer (which, sadly, would be shut down when we got there. More on that later.)

11: 9:50
12: 9:10 **Pee break for me, had to catch up.
13: 9:35
14: 9:36
15: 9:40

Once we topped Battery, the sun decided to come out from behind the clouds and we all started to suffer. I started to slow down through aid stations to make sure that people were drinking and assessed my own hydration level. I felt good, but not great. Howard, however, was sheet white and I was starting to get anxious about him and a few others in our group. Working north, we encouraged everyone to take advantage of any and every sprinkler stop. The neighborhoods in these miles provided incredible support in the form of water, food, and sprinklers. Around Leddy, Howard let me know that he was going to stop because of the heat. This was an excellent message for some of the runners in the group, who were pushing too hard and needed to know that it was a day to listen to your body, not your goals. We rolled on through Leddy, across some muddy boards and up towards the final turn towards home. A friend of mine was running and joined up with us for a few miles as an unofficial pacer (Thanks Hillary!). She's run VCM a number of times and is a Girls on the Run coach, so her energy was hugely welcome.

16: 9:44
17: 9:35
18: 9:36
19: 9:36
20: 9:34

Watching other people hit the wall was intensely emotional. I didn't know whether it was more helpful to be silent and let them work through it, to address it honestly or to try to distract. I chose a combination of the three. I pointed out milestones. I told them everyone was feeling the same way and that they were doing an amazing job. I talked about my own experience with the wall in Vegas, when I was convinced I was going to wither in the Las Vegas desert. We all breathed a sigh of relief, however, when we turned onto the bike path. It was cooler and shaded, a welcome break from the sun beating down on us. We also picked Howard back up around 22, an enormous mental boost for me. My feet had started to scream and I was struggling to stay upbeat. Together, we rolled home. The most devastating moment was at 25, when we found out that the beer table (which I had been promising for 25 miles, thankssomuch Officer Buzzkill) had been ticketed and shut down. As we recovered from that blow and passed by the skate park, I sent my group ahead to finish their marathons.
21: 9:31
22: 9:36
23: 9:39
24: 9:47
25: 9:44
26: 9:47
.2 (or .42): 4:01

Over the last 6 miles, we passed 196 people. 5 people passed us. I carried a sign for 26 miles. I only dropped it once. All in all, it was an amazing experience. I don't know if I'll pace next year as I have thoughts of making VCM my next big goal race. However, for anyone looking for an entirely different kind of challenge that doesn't require you to run 100 miles or jump over obstacles, pacing comes highly recommended from me.

Run On.
S