Race Report: New Hanover Regional Medical Center Wrightsville Beach Half Marathon

Yes I am a runner, but no, I have not been following a plan.  I am pretty consistent in my mileage each week between 20-50 miles per week.  My average mileage for the last 4 weeks (according to my Garmin Fenix 5s) was 29.3 miles.  My average mileage walking for the last 4 weeks was 12.1 miles (walking Miles ToGo).  I am getting mileage in, but it is erratic.  I can’t seem to want to bring myself to train for any races, although I am pacing quite a bit this year which is always fun.

Last weekend was a baseline run to see where I need to work.  I ran in the Wrightsville Beach half marathon and promised myself to run happy and strong and not push it.  I was good about pulling back when I felt my heartrate start to climb.  I did not look at my watch for pace or distance the whole race, but I did have it on my heartrate screen so I could just run by feel.  I was thrilled to be so consistent throughout the race.  Here is a  breakdown of the mileage:

Made the conscious decision that since I was fun running it I would not warm up at all and just try to start slow and work my way into the race.  Mile 1 was probably a little fast, but it felt really slow: 7:40.  7:40 on another day would feel fast but with the excitement, adrenaline and all the runners  surrounding you it felt slow.  I guess it felt slow enough that subconsciously I picked it up. We had wind at our back during most of mile 2 so it felt effortless at 7:17.

During mile 3 there are many people along the side of the road and it is always fun to read the signs, chat with people and thank all the people cheering for you.  I wore a St. Patrick’s Day outfit and received lots of extra cheering for my costume.  In fact, a couple of men that were right behind me said they wanted to stay near me as long as possible because of all the loud cheers.  They dropped off around mile 7 and I ran alone most of the way unless I was passing someone, or someone passing me.  Mile 3 was 7:29 which felt comfortable.

Mile 4 is a mental blur for me, so I will just leave it at my time for that mile; 7:33.

Mile 5 is in Land Fall where my friend, Josie, has a house.  My hubby and her hubby were supposed to cheer us on at the end of their street, but they never made it.  The pillow was just too tempting….lucky them!  I was anticipating seeing them so it pushed me along at a 7:27 mile.  I had one Honey Stinger Fruit Smoothie flavor chomp during this mile.

Mile 6 was still in Land Fall and the neighborhood residents are really great at coming out and cheering for us.  They had cute signs and many had cowbells.  Everyone needs more cowbells in their life! 7:29.

Mile 7 is where I took in nutrition with my salted caramel Gu.  Yummy.  I was wearing a costume, so I had no pockets.  I wore a wrist band that had a zipper compartment and I had my chomps in there in a small baggie.  Well….when I took out my Gu I did not zipper the wristband up correctly (while running, mind you) and the rest of my chomps all fell out.  I was certainly not going to stop in the middle of the race, so I hope there are some happy squirrels and rabbits feeling nourished.  I dismissed any negativity here because I like a couple of more chomps before I get to mile 11-12 to finish strong.  This mile was a 7:28 .6

Mile 8 was a blur probably because we were running around the circles at Mayfair Center;  7:28.5.  It is odd to me when you lock and load during a race and you remember nothing, but stay very consistent.

Mile 9 was a 7:28.6.  We started on the greenway and thus started the quiet part of the course.  I felt good here and kept pulling myself back when I felt my heartrate started to rise.  I was sweating so much at this point (cotton t-shirt, I  am looking at you) that I was starting to get concerned about not having any nutrition on me.  I cannot tolerate Gatorade because of the sugars so water was my friend on the course.  I am hoping maybe I can convince the race director to switch to Nuun….wouldn’t that be awesome.  

During Mile 10 a gentleman came up on me and I picked it up a little to chat and run with him.  He then picked up the pace and I wished him well as I wanted to stay comfortable.  7:25 was my pace this mile and to me it felt much slower.

At Mile 11 I had decided that I was too stinking hot and I wanted food.  Anything edible.  I focused on my heartrate a bunch during this mile because I could feel it creeping up.  7:27 was my pace during this mile but it didn’t feel this fast.  I thought I was in the low 8’s at this point.

Mile 12…this mile was the mile I felt.  I felt every blessed step.  I was hangry by this point.  I kept pulling back my pace because I started to get a little lightheaded everytime I tried to up the pace a little.  I knew I needed water and food.  I was trying to pick up the pace to get FINISHED. I saw the beer tent at the WVU water stop and knew THAT was not going to work, but I don’t remember any water from 10 miles on.  I either missed it or drank it and don’t remember.  Either way, this was my slowest mile since mile 1; 7:35. 

Ahh….Mile 13.  Heaven help me.  Loved getting to this point, however…….insert screeching sound here.  When my watched vibrated at 13, I was nowhere near the finish line.  I picked up the pace a little and finished this mile at 7:31.  The competitor in me would have really worked this mile, but it was actually nice to   f  e  e  l   good coming in towards the finish line.  The last .31 was an average of a 6:47 mile.

My watch and many others had this course as long.  I am the queen of ‘as the crow flies’ and know the roads to know when I should be on the left, middle or right.  According to my watch, my overall pace was a 7:28 average mile, and the results show a 7:35.  Either way, I was happy to be done and get food and drink! 

My official time was 1:39.24 and I placed first in my age group out of 104 runners.  This was a great starting point and now I get to start working. I need to work at varying my workouts.  I need more speed workouts in my life.  Who am I kidding…I need to START speed workouts again.  I love speed workouts so I have NO idea why I stopped.

I am putting my intentions out here in print and for the world to see.  Plan your work, work your plan.  I want to see where this goes.  I am excited to create a running plan!

Meanwhile, if you are looking for a fun, yet challenging half marathon the Foothills Brewing to Kick off NC Beer Month with the  2nd Annual HopSwap Half Marathon powered by OrthoCarolina is on Saturday, March 31^st.  I am pacing the 1:45 half….please join me!

The Elusive 100 miles in 24 hours is Finally Mine and I have a Virginia State Record to Prove It!

It's been (gulp) a week since I ran the Crooked Road 24 Hour Ultra, but the miles still seem fresh.  This was the first year I achieved breaking the 100 mile barrier and ironically this year was the easiest.  Was I stronger than last year?  Probably yes.  Was I more patient than last year?  Decidedly so.  Was I more relaxed about it this year?  ABSOLUTELY.  I have photographic proof of my calmness.  In previous years I would not have stopped long enough for a photo for fear of being late to the starting line.  We were definitely bundled up because it was 21 degrees outside.  The good news is that we knew this would be the coldest it would get throughout the next 24 hours.

Me, Chris Bean, Trish Lebsack & Josie Whitmore

I coerced convinced some tennis/running friends into participating in the Crooked Road 24 Hour Ultra.  Trish Lebsack & Chris Bean came to cheer me on last year with another friend, Chris Walker. Even though I had a rough day (didn't feel well, even colder than this year complete with snow showers) they loved the party atmosphere of a 24 hour race.  You see, everyone has different goals and aspirations but the common denominator is everyone has FUN!  The volunteers are awesome and since the loop is only .95 miles long you get to see everyone quite often.  By far, this is my favorite course.  I liken it to cupcake racing.  You get food and drink every .95 miles.  What's not to love?

Trish, Josie, Chris and myself show up to the starting line and it's like a reunion of sorts.  Usually at the start of a race candid shots of me closely resemble someone about to throw up, not this time.  I found this one and I look like I'm happy and confident. I don't know if I'm stretching or strutting.

 I got the most sleep I've ever gotten before one of these type of races and felt FULLY ready to tackle my 100.  My friend, Charlie Engle, and I shared a picnic table under the shelter.  Every year I've procured the same table.  I think his superior talent rubbed off on me which enabled me to break a 100.  Anyway, I had oodles of stuff (as usual) because  you never know what you are going to need for a 24 hour race.  I knew Charlie was going to be there all night, but I knew I had my friend Jen Pack running with me for a little in the evening (she ran 10 miles with me!) and Pam (who I met at this race several years earlier and I adore) running with me at 2am.  My friend, Dena, shared the table with us, but didn't show up for the race until the start.  In fact, I didn't see her until a couple of laps into the race.  We are sole sister racing buddies and good friends.  We have worked together at 24 hour races before and have pushed each other to new distances that we never thought possible.  She and I mostly ran together the first 50 miles.  She had logged many more miles than me the last couple of months, so her body was done after 50.  If she had not done a 24 hour race,  a marathon, etc. I think she would have been right there by my side.  We took a little photo somewhere in the 35-50 mile range.

Unlike last year, I decided that I was not going to attack the sugar table until deep into the race.  I think this may have had a big impact on my blood sugar levels.  I felt great throughout and I did not have a single gummy bear, oreo, etc.  I did have my magical elixir, coke, but I didn't have any until after the 50 mile mark.  I took a couple of ounces every 5-8 miles.  I did drink some Nuun, Heed, Gatorade and water throughout.  Another reason I had so much fun was that we had so many friends from Greensboro running in the event.  Everyone arrived with different plans, but it was so exciting seeing everyone throughout the day and into the night.

Food.  I probably didn't eat enough of it, but I did have Kashi bars, banana chips, Honey Stinger waffles and peanut butter crackers.  Crooked Road provided McDonald's hamburgers, peanut butter & jelly sandwiches, soup, and pizza.  I stayed away from dairy this year, but had plenty of sandwich squares and chicken broth to fill up on.  The volunteers made it easy.....I would ask for broth and by the next time you arrived at the table, it would be there.  It was magical!  I also had some great help from Chip and Kerri Person.  They are Wilder's parents and it was so nice seeing them every mile while Wilder completed 50 miles!  I was so proud of his progress in this sport.  Longevity does not come overnight and he is well on his way to really make an impact in this sport.

Around 2am I (for some unknown reason) felt like I could not have solid food anymore.  I wasn't feeling bad, but I just knew I didn't want to eat anything.  I then switched to broth, Muscle Milk, Gu's and Honey Stinger Chews until I finished.  I never had GI issues (unlike the year before) which was lucky. I also never felt delirious and I definitely didn't do any death marching.  I was running, jogging and power walking throughout.  I don't think I slowly walked at all as a matter of fact.

Pam and I ran a few laps but I soon sent her to administer to the runners that really needed her.  I was feeling great.  Unfortunately we were passing some people that were doing a death march slow, staggered walk so I told her I felt great and they needed her more than me.  I continued my jogging/race walking as I counted down the laps I needed to achieve my goal.  I even took a selfie in the brand new heated bathroom with only 4 1/2 laps to go!

The eyes were definitely tired looking and the heavy salt intake was taking its toll.  But.....the bathroom was warm and I wanted 1 more minute of warmth....taking a picture seemed normal (maybe I was a bit delirious?).  Maybe it was foreshadowing because this picture proved to be the signal for my friends, Mel and Christine, to get there fast because I was going to finish ahead of schedule!  I had no idea they were coming.

Every time I was within 50 feet or so of the volunteer table I would say, "HHHHIIIIIIIII    Taaaaaarrrrrraaaaaaaa" (yes, I dragged out her name that long because it was great to see her each lap!)  Well....when she yelled that I just finished 105 laps my smile was huge, but when Mel and Christine appeared I went euphoric.  I remember jumping up and down (knocking my headlamp off) yelling, "You came!" over and over and over.  I then remember giggling like a kid at Christmas and we took off.  I forewarned the girls at the table that they might hear some yelling when I reached the 100 mile sign, but that I was okay.  The 3 of us took off hand in hand and we screamed at the top of our lungs at the sign....well, the girls at the table screamed back.  We couldn't stop laughing.  We ran the rest of the lap and I stopped.  Yes, I stopped.  My goal was 100 miles.  I completed 100.7.  Could I have gone on for the next hour and a half?  I don't know.  All I knew is that I felt so great I didn't want to jinx myself.  I then cheered Emily on to break the Virginia State Record for her age group and overall.  Little did I know that I broke a Virginia State Record that day for my 45-49 year old age group and ended up 2nd overall female. I sat by the fire and waited for my husband to pick me up.  When Dan arrived I think he thought he was going to walk a few laps with me, but I was already done.  We He packed up all my things and I decided I couldn't wait for the awards ceremony.  The tiredness set in.  Ricky Scott, the race director, handed me my precious jewel.  I couldn't have been more proud to receive this

My day got just a little bit brighter because I was inducted into the Team Buttercup group.  Bill Keane, pictured here with Amy Surrette and myself sent me a "Suck It Up Buttercup" shirt and the 100 mile sign he confiscated from the course.  I talked to that sign for 106 laps....I truly YELLED to that sign 106 times.  I cannot wait to hang it in my home office.

Sorry this was so long, but I am trying to blog a little more often.  I keep reminding myself it doesn't have to be big or epic.  It just has to 'be'.   Happy Running !!

I would love to have you follow me on following social media sites:

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I felt lazy not running in a Thanksgiving Day/Weekend race, but I did manage to run 10 miles on Saturday with Jeriann and her husband, Byron.  We ran happy....can you guess who's wearing the dirty shoes?

I Want to Flirt With Pain, Not Dance With It

I've been rather silent in the blogging world.  That is usually a good thing or a bad thing.  Right now it is a good thing.  I've been busy doing/living and haven't had much time to sit down and write about it.

Since the day after New Year's Day, my hubby Dan has been on a clean eating path.  Well.  Maybe not completely clean, but pretty darn close.  He's lost over 12 pounds thus far and I couldn't be prouder of this commitment.  He's been working out regularly as well, so some of the bodyfat he's lost has been replaced with lean muscle tissue.  Congrats to him.  The only downside is that I've had to be super organized and plan lunches and dinners on a daily basis.  We ate out twice in the month of January.  That's a new record for us as we like to dine out approximately 1-2 times a week.  Dan has been good about eliminating beer (for the most part) and indulging in an occasional glass of wine.

My daughter, Mandi, also moved back in the house the beginning of the year.  It has been fun to see her mature into this beautiful, young woman who I adore so much.  With her, came my favorite grand doggy, Skittles.  She has been a delight to have around and keeps Cameron and Louie on their toes.  Here is me cuddling with Skittles on the couch.



The New Year also seems to have inspired me to purge/organize the house.  I have been milling about cleaning drawers/closets here and there with no real direction, but I am enjoying the 'feeling' of getting organized.  I guess it is similar to planning, training and then racing in running.  There is no better feeling than knowing you trained adequately and you left nothing out there on the course.  Which, by the way, brings me to the real jist of my blog today:  I want to flirt with pain, not dance with it.

I seem to be at a crossroads and sometimes being too knowledgeable about something can make a mere hill feel like a mountain.  I used to revel in the craziness of feeling like I couldn't take another step.  I used to drink in the feeling of knowing I gave it my all.  For goodness sake, I was so focused on the finish line during a race (in high school) that I gave it everything I had and lost a little control of my bladder. Yuck!  But it is true. 

Don't get me wrong, I'm training hard these days.  This week I've had a good mix of tempo runs, recovery runs and cross training.  I am doing hill workouts again, but have yet to step on the track.  I did a couple of speed workouts on the treadmill.  Here is my little workout room that I love to occupy in the privacy of my own home.  See that little piece of equipment on the far left of the photo?  That's one of my most prized possessions:  Back inversion table.  That is what has saved me from spending countless dollars on back, IT band,  and hip rehabililtation issues.  I don't know what I ever did without one, but then again I was 40 when my hubby bought it for me. Anyhow, back to flirting with pain.  I am a motivational speaker....why can't I light a fire under my butt and as the saying goes, 'Just Do It'  (which, by the way, is trademarked, so I'm going to make sure I give Nike all the credit-why can't I come up with something inspirational that ensures our financial future?).  I will address this issue further when I return from my pacing duties at the Myrtle Beach Half Marathon next weekend.  I am going with a great group of Ladies from the Woohoo Crew and the Sole Sisters.  I will certainly have lots of photos to post from the race!  Here is Skittles wishing she had a matching pair of Kinvaras, and a walk.

Conversations on the Run.....

It has been raining 4 days straight here in Greensboro.  I know you do not need another weather forecast.  But I've been doing some 'inside' work this week.  It's not that I hate the rain, it is that I hate a cold rain.  Let's face it, my moving North Carolina 20 years ago next month is due to the weather.  I will put up with a few days of nastiness to stay here.  I've been lucky this week,  we had our BodyPump 84 launch at 2 of the 3 facilities I teach. I had much needed memorization time and the treadmill is THE place to do it.  We set up our workout room at the house with a nice TV/DVD area right in front of our treadmill (Thanks, Dad & Sandy) and elliptical.  I can become somewhat comatose learning the routines. An hour will fly by and I've accomplished 2 things from my to-do checklist.  What did I ever do before Les Mills?  Don't you just love checking things off your list?

Well, I used to watch television series on DVD's or movies from Netflix but now I even find them tedious.  Sometimes I have to drive to the YMCA or the Club at Green Valley to accomplish my mileage because I get sidetracked at the house.   I am the queen of procrastination sometimes.  Don't get me wrong, I love to run.  I've been running since 7th grade competitively, so it's easy to take an extra day off here and there.  Many of my running friends don't understand how I can possibly deviate from the plan.  Plan?  What plan?  I don't 'do' plans.  Plans would make me crazy.  The only plan I have this Spring is to do more speedwork.  Do you hear that Pat, recover from Disney already.  Okay?

This week I reconnected with a high school running friend, Kenny.  He did not go to Woodward High School, he went to Richard Montgomery.  Our schools were about 5 miles apart.  Our 2 coaches were friends and we hung out and trained all the time.  I have not seen nor heard from Kenny in almost 30 years.  Kenny was my racing rock.  He was the only one who understood my nervousness before each and every race no matter how small or big the race(s) was.  It didn't matter if I was favored heavily, each and every race was a test and I was about to be graded.  I have severe text anxiety.  Kenny was who I strived to be most like.  Kenny was incredibly supportive and was calm before every race.  Throughout the years I have had hundreds of conversations with Kenny while I'm running and/or racing.  I think mainly because it calms me down when I'm racing like a security blanket.  I also think about how great it would be to introduce him to my best friend in the whole wide world; my husband Dan.

Is there someone out there you aspire to be like and they don't necessarily know it?  What conversation streams through your head when you run?  I couldn't be the only one who's mind wanders during a run.........

This week's workout:
ran 11 miles, 7:45 pace
ran 14 miles on treadmill, sub 7 avg. for 3 separate workouts (4.5, 4.5, 5 miles)
ran 3 recovery miles on the treadmill, 8:45 pace
30 minutes stair climber (revolving stair tread) avg 8.8 floors/min:  2717 feet.
Taught 8 BodyPump classes
Taught 1 Yoga class (I need to do this more!)
Hula Hoop 30 minute class.....Yes I did.  More on that next week with my friend, Christie!

Have a great weekend, as for me I'm headed to the beach for some rest, relaxation and getting away from this snow!

Half Throttle

What do you do when you cross a person who is usually wide open 90% of the time with a person trying to ease back into their normal routine?  Half Throttle.

Half Throttle is the title I have given myself this week.  I spend my days motivating others through  personal training or teaching classes.  I am a "wide open" kind of girl.  I usually do not know any other speed, except when I am teaching yoga.  I look the love on people's faces when they attend one of my yoga classes for the first time after being subjected to my "evil twin" in one of my BodyPump or Extreme Interval classes.  I still fondly recall a comment from a runner friend who came to my class and kept smirking throughout because they were waiting for my real voice to emerge.  When I finally figure out how to add videos and other sidebars to this blog site you will be able to experience it yourself with some quick health tips and some exercise ideas.

Back to half throttle.  I am good at digressing.  Well, some of my Sole Sisters call it my "squirrel moments".  I have been cutting back on my teaching schedule so I can slowly regain my speed, strength and endurance after being sick with the Flu and Bronchitis.  I have not been cutting back on my running.  I am running more days per week, but less mileage than I have been lately.  Now that I am completely recovered from my ultra and illness, it's time to get back my speed.  I want to compete in the Masters National Track Meet in 2014 which is being held in Winston-Salem, NC.  I want to go back to competing in the 1500 and 800.  I think adding more speed training will help me get back under 1:28:00 in the half marathon.  I want to accomplish all these things before the dreaded  5 0  ....I need to state my goals on paper so that I will hold myself accountable.

I love setting goals....do you?  Success or failure of goals give you a purpose.  My personality is too competitive to allow for failure to come too easily.  Navigating a way towards success is much more fun.  Are you going to set some goals for 2013?  Remember that a lofty goal needs smaller victories along the way to help motivate and dedicate yourself toward success.  The goals I want to achieve next year are still in the nebulous planning phase.  I still have 13 days left!

I am really enjoying my runs lately.  The weather has been bouncing around from 30-60's.  I am not complaining per se, but my sinuses are not as adaptive.  Catherine (Cac) has been a great addition to my running this year.  We have very compatible running styles; she runs and I try and keep up.  Literally.  She has one speed.  Some days I can handle the speed, other days I am searching for rope to tether me to her so she can drag me along the pavement.  I am not sure Greensboro motorists are ready for that visual.  I usually enjoy running hills, but when I run with Cac I search out the flattest possible routes so she doesn't hear me gasping for air.  Let me just state here that Greensboro has quite a few hills in it.  I am guessing that is why they call this the Piedmont Foothills. :)

Seeing as today signifies exactly one week before Christmas, I think I better get back to shopping, wrapping and baking.  Tomorrow my husband, Dan, goes under for a procedure to fix his hiatal hernia and scrape his ulcer scars.  Any prayers for him are welcome.

Exercise Log for the week:

5 BodyPump Classes
1 Yoga Class
Running (Monday, Tuesday, Thursday, Friday, Saturday)

Looking forward to adding more exercise next week!

In health and wellness,
Cindy

Rebirth of the Phoenix....I'm Back!

Like a phoenix, I've risen from the ashes.  Literally.  My lungs still feel like I've been a smoker (not that I would exactly know, but I have a good imagination) most of my life.

Exactly 2 weeks since my last run.  I dreamed about running but that is not the same.  I was too sick to even try to run and I am happy that I waited the full 2 weeks.  It could have been a freezing downpour this morning and I would have been jovial.  Luckily it was a perfect running morning.  Temperatures were in the high 40's and I had company to boot.

Christie (one of my Sole Sisters), Marty and Bill were there for my running debut, so to speak.  We ran into Charlie Engle in the parking lot and as famous as he is, he agreed to take our photo.  Thanks, Charlie! 

I giggled throughout the whole first mile.  It felt so good to be running again.  It felt so good to be among people again.  Running friends have the best conversations.  No judgements, no biases, no worries!  If you never run with other people, you do not know what you are missing.  Don't get me wrong, I cherish solo runs, but only sometimes.  Friends make the miles fly by fast.

We briefly stopped at mile 5 for 20-30 seconds to stretch and that was a big mistake for me.  The coughing commenced.  Starting to run while not being able to take a deep breath was tiring for me, but I kept feeling my friends' eyes bore through me.  I know they were just worried, but it was kind of funny.  I'm the rough 'em, tough 'em girl and they were treating me like a princess.

I finally got in a good groove around mile 8 and was itching to open up the legs a little.  We had been hovering right under a 9 minute per mile pace which was good for 'easing' back into running.  Around the 9 mile mark, Marty took off with me and I exercised my legs.  We finished with a 7:20 last mile.  Yes, it was slower than my marathon pace, but it felt like flying.  Baby steps.  Baby steps.  I keep telling myself it will take time to heal completely.

I joined the local running group at Panera for a bagel afterwards and even picked up a partner for track workouts starting in January.  Pat has no idea what I have planned...I think I should keep it that way. 

My 2013 race calendar is starting to take some shape.  I am not the best planner in the world, but here's what is on tap thus far:  Myrtle Beach Half Marathon in February, with my sole sisters.  Wrightsville Beach Half Marathon in March , with some tennis buddies.  Diva Half Marathon in April at Myrtle Beach with my sole sisters.  I plan on doing some track meets as I will starting preparing for the 2014 US Masters Track Meet in Winston-Salem, NC.

Do you map out your races a full year ahead of time or do you pick a race a day or two before?  I'm trying to become a better planner.  Speaking of planning, I must get back to the task of Christmas because it is coming whether I'm ready or not....I'm going to treat it like a race :)

In health and wellness,  Cindy