Colonial Half Marathon

If you decide you need to add some serious hills to your training or if you think that you are awesome at hills then you need to head up to Williamsburg and do the Colonial Half Marathon. This race will kick your butt and send you home limping and crying. Once again, I put my legs up to the challenge of a hilly and difficult course.
This race starts at 1pm so it's kind of hard to get in the rhythm that this is going to be a serious race with some difficult hills. The good thing is that by mile 1 you know that things could get rough. The first 3 miles are a challenge, it's a constant up and down and sometimes the down can be quite steep and your shins and feet really take a pounding. After the first 4 the hills weren't as steep but they were still there.
The last 5k were the hardest for me. I could feel the fatigue setting in (I felt last weeks races on the legs) and I really slowed the pace down. I wish I had been stronger on this part of the race. I wish I could have pulled it together and really powered through the hills. Even the very end was up a stinking hill. I will be better prepared next time for this race.
In retrospect, I liked the course. I would love to run it again.......knowing what's ahead of me. Also, after all the races I've done in Virginia this past year............I've realized I need to get stronger on the hills.
The race was really well organized. The course was lonely but I knew exactly where to go on the course as all times. All in all it was a good running day. Got in a solid 18.5 miles...........but I am done with hilly courses for quite some time.

Washington Running Report -Va is for Lover's 14k

http://www.runwashington.com/news/3149/314/

This article was posted on the Washington Running Report website.

Action Sports International

Action Sports International


This is my finish. Looks who's behind me? I have proof.

Don't mess with Austin!

First of all let me begin by saying that Austin TX is a beautiful fun city that makes you want to get out and run/bike. People seem very young and active in Austin.
Let me also say that these people are crazy b/c the hills in Austin are no joke. I'm both envious that they get to train there and also glad that I don't have to try and run there to recover from yesterday's run.
Race morning was beautiful. The air was crisp and the sky was very pretty. It was still a little dark when the race began at 0700. The second turn of the race lead us into 6 miles of hills and head wind. There was just no relief from the wind until after mile 6 and the only time you weren't going up a hill is when you were going down one. It was a constant up and down, up and down.
First and Second place female had a cyclist beside her. I was very grateful for mine b/c it help me stay focus and in the game. Also, he knew that by the end the hills were really getting to me so he tried to encourage me and let me know what was ahead of me. Thank goodness. The worst of the hills ended up being at mile 11.7. It was a killer. I don't see how cars get up that hill. It would be horrible if that's where your car broke down b/c the only place it can go is down. This is also where I learned that Lance was fast on my heels. I did not want to get past my Lance Armstrong. How humiliating would it be to get past my one of the world's most amazing athletes and 7 time Tour de France winner?! (totally kidding, I's bow to him in a heartbeat).
The post race was nothing to brag about though. The best thing was the company and the Jamba Juice (we really need one of these in Va Beach)
And then it was off to the airport. The flights went well and I'm very glad to be home. I kind of miss Austin already and I wish I'd had more time to hang out. I'd also love to train on those hills. But as always, I'm glad to be back at the Beach!

Hotel, Motel, Holiday Inn

I am in Austin and it is fabulous. The weather is warm but since I'm only doing the half I should be good. Poor Jfab is doing the Full.
The plane ride from VaBch went really well. Nothing great to report.
We have an amazing view from our hotel. It of a river and it has a running trail beside it. This morning we've seen several people out having crew practice.
I'm sitting in the business center right now while Jfab is sleeping upstairs. He's already threaten several times to write horrible race reports concerning me. He says I'm high maintenance (HM). But I disagree. Just b/c I put my running shoes on the floor and then began freaking out b/c I thought I had forgotten them doesn't mean I'm HM.........just forgetful b/c your yelling that I'm late and to hurry up. LOL
FYI, as a side note
There's a guy who is sitting in the business center with me on another computer who is a total @$$hole..........he's upset b/c I'm on this computer and the computer he is on won't print. He's angry that his computer won't print and the one I'm on does print. If he had been nice to me I would have moved but from the very beginning he had been nothing but rude to me so I'm not moving at all......I know that's really mean but I'm a firm believer in you catch more flies with honey instead of being a jackass to someone.
And b/c I'm a vegetarian we had to look for a place that served nonmeat options for dinner. We ate at PF Chang. Don't let Jfab lie to you....I gave him bites of my dinner which had tofu in it and he loved it. And of course we split the most amazing chocolate cake. It was huge. I seriously it was meant for 2-3 people to eat.
I can't wait to go to the expo. I always find them so exciting. The clothes, the people, and all the free swag........you can just feel how excited everyone is.
Since it's the LIVESTRONG race I'm hoping Lance is there. Love Lance Armstrong
The city (what I've seen so far-the downtown area) is really cool. People running, cycling, crewing (if that's a word) and you can see people working out in their apt or condo gyms as well. Everyone is so healthy. Except for the whole meat eating part. Huge buildings and everything. Just seems like fun. Even the cab driver from the airport was super nice.
So like I said...........so far we are having the best time. (Besides the little butthole old man who's already left the room)

Austin.......we are a Go.

So I'm preparing for my Austin Half Marathon (set for Sunday) and I'm already getting anxious. I believe getting anxious is good.........it means I still have something to prove to myself. And it keeps me on my toes and working hard.
I'm really excited. Everyone who I've spoken to about Austin says that its an amazing city and lots of fun. I've been to Houston and I thought it was beautiful so I'm sure Austin will not disappoint. I'm flying down tomorrow where I will be meeting Jfab. He will be running the full marathon (good luck to him). I'm glad he will be there to hang out with........it will be fun to catch up and hang out. Just hanging out, picking up our packets, and resting.
I have an interesting link concerning the race on Sunday.
It tells all about the course and gives you tips. Its kind of a fun read.
http://www.austinpost.org/content/a-guide-livestrong-austin-marathon-and-half-marathon-part-one

Anyway, I'm prepared and I'm ready. yay. I got an amazing massage from Rebecca at Balance and I plan on staying off my feet.
I will give you guys an update after the race. Wish me luck!

This is The Life

This morning was one of those mornings that was just amazing. It was a beautiful day. The sun was shining, the ocean water was a vivid blue and very calm, and the runner partners rocked. I had the pleasure of meeting Mike D and Dai Roberts for a morning run. The scenery was stunning (the Virginia Beach Oceanfront).
The first couple of miles were easy and fun. Light conversation with a huge tail wind. Once we turned around at first street........the last couple of miles were straight into a huge head wind. I tucked in behind Mike for the most part......it's not cheating......it's called being smart. And the way I see it....I'm really helping him out by making him a stronger runner. We finished up and decided it was time for breakfast.
This is always the best part. A great run, good food, great conversations, and wonderful friends. We ate at Big Sam's (Mike's favorite place and apparently the best pancakes in the Hampton Roads area). The pancakes were great. I ate mine with strawberry jelly and they were wonderful. We spent most of the time discussing running, Trader Joe's, and memories.
As always the great time had to end and it was time to go home. But that's okay b/c the best part.............is that with where we live......it will happen again real soon.

VA is for Lovers 14K

What can I say? J&A Racing pulled off another great event. I was impressed from the moment I arrived. The very first thing I noticed was how smooth parking went. You knew exactly what to do and everything was fast and efficient. The race started right on time and the course was well marked. The ice was not my friend (and Steve Speirs chose those moments to make his move) but at least it was well marked! It was awesome seeing Dai Roberts on the course not once, not twice, but three times. Finishing in the SportPlex rocked. I don't know why it's so cool to finish inside but it is..........maybe b/c it makes you feel as if everyone can see you finish. The most amazing thing was how the awards started right on time. I hate when race awards take forever. While waiting for the awards we did get to listen to Rock Star Parking........I loved it when a girl who had just broken up with her BF b/c he cheated on her sang "I will survive". She had tons of energy and even though she didn't know all the words (she did way better than I would have) she made up for it all in enthusiasm. She was fun.

The race went really well. I felt great and the legs were strong. It was chilly in the morning.......I did warm up very quickly but I also got really cold the moment I stopped inside the sportplex. It was just another really great Saturday.
I'm not one of these runners who watches my Garmin the entire time. I basically use it to make sure I'm never going too fast. But everytime I looked at my Garmin I was pleased with the pace. I would love to give you a play by play of each mile but it all just goes by so quickly for me.
Basically what I can remember is that Steve left me between 3-4. There was a really cool dj guy right around mile 5. I wish I could have stopped at the Candy Corner but I didn't have the time. I almost caught Steve and Tom Purcell but I didn't. And my shoes got really muddy from running in the mud. LOL.
Thanks Steve for another awesome run. Thanks Dai for cheering me on. And it was great to see Pat Bowler at the race cheering for us. (He ran all the way to the SportPlex from his house (13 miles and then another 5 while watching up run)

Just another evening at Final Kick-I don't think so.

So today is a couple of days before I plan on racing the Va is for Lover's 15K so I did an easy morning run instead of going to do tempo with the Final Kick group. But I went to Final Kick b/c I knew the infamous Dai Roberts is back in town and I knew that he would be there.......he didn't let me down. It was great to chat with him...it was like he had never left.

While I was there I was able to sell a pair of compression tights. The customer asked for help and I was available to help her. I didn't realize how much I actually knew about them. Compression tights are wonderful training aids. They help promote recovery after hard workouts and are great to wear if you have to travel long distance after racing (flying or driving on long trips).
Compression tights are wonderful after hard training sessions. They help promote blood flow which can decrease fatigue and muscle stiffness. I've experienced this personally after track sessions and long runs.
When sitting down, blood can pool in your lower extremities (this is bad) and compression tights can help promote blood flow which will decrease swelling (edema) in your legs. Instead of fluid and blood settling in your legs which can damage your veins and cause blood clots, the tights help keep the fluid and blood in circulation and back to your heart (so it can be redistributed)
I really think the tights are wonderful. I also use the the socks at work. I'm on my feet a lot so I use the socks to help prevent swelling. I think they work.....and I know other nurses use them as well.
Anyway, it was fun to help out for once at the store. And it was wonderful to see Dai. I think we are all glad he is back.

Mentally Tough

Last night someone said to me "How do you keep going after it gets tough? How do you not give up? I have trouble with the negative thoughts in my head." I thought this was a wonderful question. There have been many times when I've had to deal with negative thoughts
1. When the pace becomes difficult.
2. When the fatigue is beginning to set into my legs.
3. When I have a girl beside me who is pushing the pace and I'm wondering if I can keep going.
These thoughts enter my mind during training runs and in races. These thoughts are normal. I don't know anyone who hasn't dealt with negative thoughts in their head. I can remember having them back in high school. I can remember a high school race (I believe it was the state cross-country championship race) where I was 5th and we were coming up on mile 1 and thinking I'm already hurting...I'm in 5th place....I really want to stop........maybe I should fake an injury. These thoughts actually crossed my mind!! Now I didn't fake an injury and I kept going. I finished 6th overall (damnit) and it was a great race in the end. The point is....we have to face these negative thoughts. You have to change your mindset. Focus on something else.
When I have these negative thoughts I refocus on my race and I push through it. I think one of my strengths is my mental capabilities. Mentally I'm strong. I refocus on my body, on my pace, doing what I know I can do and pushing my body. That's what I tell people. Once you are concerned on what other people are doing or you are thinking about how much further it is until the end you have lost focus on the race (or training run). Also, you can think about the entire run or workout b/c that can be overwhelming. When I go out for a 20 mile run I'm not thinking I have 20 miles to run. Instead I break it up...I think about the first 5 miles or maybe I think about getting to the visitors center, 64th street, 1st street-great now I'm heading back home to 64th street-and now it's only 5 miles back (this only works if you live in Va Beach and you know what I'm talking about). The point is you have to find mental strength and that takes practice. Practice mental strength on your workouts. Track, tempo runs, and your long runs are great for this type of training.
Jerry Frostick (owner of J & A Racing-director of Shamrock Marathon) told me that he believes running ,especially marathons, are 90% mental. I believe he is correct. Once you lose focus, and if you don't regain it quickly, the race is already over and you have lost.
So practice being mentally tough. I know you can do it.

Love to my new kicks and my awesome training partners

This morning I ran 7.61 miles with Mike D. (I'll write 7.5 in my training planner tho) and it was awesome. We had a really good run. The wind was perfect and the sun was out. We always meet at 34th street b/c that's where I live so we always have the pleasure of running on the boardwalk or in the park. We are very lucky. I ran in my new shoes (Brooks ST Racer-thank you very much Final Kick) b/c I'm making sure they are broke in before I race in them (VA is for Lovers 14K on Feb 12th) and b/c I'm thinking of training in shoes that are similar to these.
(btw, if you don't race or train in flats I strongly suggest you try it b/c they really change make you feel faster and they make your feet feel lighter which is awesome for race day)
Let me explain, for probably the past 5 years I have trained in the same shoe Saucony Omni (which is a great shoe and I love it) but it's made to be a stability shoe (moderate stability) and it has extra cushioning. This shoe has served me wonderfully but I'm wondering if maybe my foot strike has changed (since Bill Bernard took over my coaching b/c I know he has worked on changing my stride) and if I need a shoe with less stability now. This is all speculation. I still need to talk to Jim Golden (owner of Final Kick) and have him re-evaluate my foot strike. If you've never had a professional look at your feet to help you get the right shoe...you really should. Helps prevent injuries.

So this morning was an awesome training run. Mike and I had a great steady pace out to 64th street and down to the Narrows-on the way back we really picked up the pace and had a nice steady run. I really appreciate the importance of a good training partner. Having one always makes the workout more fun, passes the time, and usually makes you work harder and better. Great examples would be my girlfriend Sika and me lifting weights at the rec center and then Mike and me running this morning. Great and wonderful times. They really allow you to bond and to get to know and love your training partner/new best friend. I know I can trust Mike and Sika with anything and that they will always be there for me (and Mike doesn't complain about my bathroom breaks-lol).

After my run and stretching I did about 25 minutes of yoga. I love yoga b/c it's wonderful stretching and core work. I have to be careful with yoga b/c I can (and I've done it in the past) get injured with yoga. I have to remember I'm not a yogi and I will get hurt it I stretch too deeply. I love the deep breathing and the whole mind body connection. It's an amazing feeling. When you finish you feel limber, stretched and you do feel more connected to your own soul. If you haven't tried it.......I suggest you do. If you've tried it in the past and you didn't like it.......maybe it's time to grab a friend and go again.

Now I get some time to relax and catch up on my todo list. Tonight I have track with coach and I have a feeling it's gonna be tough and intense. The number and intensity of the mile repeats are increasing and I think we are going to be doing 2x1.5 mile repeats very soon. Ouch.

A 20 miler

20 miles is never easy. I don't care how many times you to it. It never gets easier. Today was a 20 mile run. To a runner, it sounds great in theory but as always actually doing it is a lot more painful. Started at Hot Tuna and ran all the way to 1st street and back. 2:18mins which is an average of 6:55. The boardwalk section (2.5 miles) really brought down our time b/c of the head wind. We saw a couple of 7 min miles and the rest of the way every time I looked at my watch we were in the 6:40's. The pace was hard. The legs were tired. Mentally, I was able to keep it going but there were times when I wanted to just slow it down but I couldn't b/c I had to stay with Billy Chorey. Once Coach even gave me an out by saying "hey when we get to the end if you want you can go straight instead of doing the extra in the neighborhood". When it came to that point (about 19.5) I wanted to take the out but I knew that later I would regret it deeply......so I kept it up. All the way baby!
Like I said, 20 miles is never easy but the feeling is always amazing. Something to thing about when you are on your long run.

Upcoming Races

VA is for Lovers 14K Feb 12th Virginia Beach VA
Austin Half Marathon February 20th in Austin TX
Shamrock Half Marathon March in Virginia Beach VA

Does it matter if he won't say I Love You?

This topic is a little different than my usual topic but it's something I've been thinking (and perhaps struggling with) for a few weeks. If your significant other can't (or won't) say I love you does it matter?
Are these words that are important? Do we, in our western culture, place too much emphasis on these three little words?
I've been in relationships in the past that didn't last despite being told I Love You. I have a good friend who just broke up with his girlfriend and they had said those three little words to each but yet they only lasted about 6 or so months. What is it about these words? Why do we only think our relationship is credible once we have heard these words? In the end, they don't mean that the relationship will last. But somehow these words bring comfort, hopes, and dreams.

So if you are in a good relationship where there is mutual respect, you have a lot of the same values, dreams, and goals, you love being together, and everything is good............does it matter that those words haven't been reciprocated.

The importance of massage

It is well known that running can cause muscle soreness, muscle damage, and reduced muscle function. From the newest beginner to the most experienced of runners, virtually all runners frequently experience the muscle pain associated with running.
A massage is a very important component of training, which can be used to promote recovery and enhance performance.

When training at a high level it is hard for the body to recover sufficiently, which can cause a decrease performance as well as injuries. Without proper recovery, an athlete may never reach their fullest potential. There are a lot of athletes who do not give their bodies enough rest between exercise bouts, and in the long run end up cheating themselves, or worse injured. Recovery is just as important to a strength and conditioning program as the program design itself, and should always be included. Massage techniques can promote blood flow and stimulation to muscles, which will bring in more nutrients to the muscles. In fact, a massage can be just as restoring or more to your muscles as a mid day nap.

Point to take home
Find a good place to get regular massages. You will find these beneficial and your body will thank you.

Track workout

Tuesday night is almost always a track session for me. And no matter what I always find myself grateful that I have the ability to choose to run around in a circle no matter how hot or cold it is (because it seems that hot and cold are the only 2 temperatures we have in at the Beach) and last night was no different. But last night was a struggle for me. It was a hard workout for me mentally b/c the legs (and the hip) were tired and hurting. It takes a while to fully recover from a 20 mile run (on Saturday) and my body was still feeling the ouch. My mile was fine. I hit the time that coach wanted 5:23, It seemed that I struggled with the speed stuff (ugh). The first 400 was tough. I hit it in 75 seconds instead of 70 and who knows why. It could have been the legs or just that I had no one behind me pushing me. The second one I recovered with a 68 (much better but didn't make up for the blistering 75). The 200's have never been my favorite which is why I think Coach loves them so very much. He usually does us a favor by not timing them.........well that wasn't the plan last night. Not only was he time but he was critiquing as well.
The workout was just tough. But as coach says, "It's a workout not a race. You just have to get through it." And I did.
The whole point is....it doesn't matter how much we love our sport, sometimes it just tough and we have to get through it. Sometimes there is a part of us that doesn't want to be there and we have to get through it. This is what separates a runner or a swimmer (or pick your sport) from just the weekend warrior or the fair weather athlete. You are out there training.......even when you kinda of don't want to be. And of course having your coach there also helps :-)

The Treadmill is your Friend

Last Thursday Andy was talking to a buddy of his about working out. He told him that all Renee needed to get a fully body workout was a stick and a chair. I've been working out for a while and he's almost correct. I can get a workout in without using any special equipment. One of my favorite sites to get motivation and workouts is Nike Women on facebook. They totally rock.
So the headline reads the treadmill is your friend. I really want people to think about this during the cold weather and when it's just miserable outside. You can use the treadmill to get a small run in for the day. It's a mindset. You can do it. The treadmill can be used to get in an awesome workout and you can walk away feeling like you did your body good and you mentally overcame the treadmill. I do all different sort of workouts on the treadmill!
This morning my workout included 1.5 mile intervals at a 7min pace (I have track tonight so I didn't push it
Then I did 3 sets of planks (these aren't your usual planks but involve alternating raising R arm and L leg with L arm and R leg) alternating with bicycle crunches.
Along with 2 sets of Walk Out Pushups to a Swivel
And some intense lower ab leg raises on the bench.
And tricep dips
The point is I keep my heart rate up the entire time
I immediately got back on the treadmill for another 1.5 mile interval.
I kept this up until I was finished with my 5 miles.
Also during this workout I incorporated dumbbells for bicep curls and side crunches

When I was finished running I completed any exercise that I had left to finish and added anything that I still wanted to make sure I did for the day. For example, I didn't do my 1 legged squats until after I was finished running.

Then I stretched. And headed home. This morning I was able to get in a good run on the treadmill and I worked out my major muscle groups.
Besides knowing my abs are going to hurt tomorrow (b/c they are already sore) I feel great.