Trying To Plan

Every year I swear I will turn into a more organized person who plans things well in advanced. Sometimes I succeed and other times I end up paying the most expensive entry fee to a race because I waited to the last minute to register. I am going to do better this year.

Organized Sommee Card

So here it is for all of the internet to see my tentative race plan for the remainder of 2014.

Race The Bar Lakeland Bar Association 5K

Race The Bar is a run/walk 5K on April 26 at 6PM in Lakeland, Florida. It is an evening race, so that should be fun. It has a post race party with food, drinks, and door prizes. J actually did an internship with the Florida Rural Legal Services, Inc. which is one of the race sponsors.

The Lakeland Runner’s Club 5K Watermelon series takes place on June 7, June 28, July 26, and August 23. $30 for four races that are always a ton of fun. This is my third year running this series and I know it will be a highlight of my summer running. This race also takes place in Lakeland, Florida around the beautiful Lake Hollingsworth.

Miracle Miles in Orlando Florida

Miracle Miles is one of the few 15K’s in Central Florida. I ran it once years ago and love the distance. The date for 2014 has not yet been announced but it normally is in September and will fit nicely into a fall half training plan. Miracle Miles is in Orlando, Florida.,

Red Ribbon Half Marathon & Run

The InnerAct Alliance Red Ribbon Half Marathon & Run is the only half marathon in Lakeland. This race is hilly (for Florida) course and I had so much fun running it last year. (Last years race report for those who are interested.) They are offering those who ran the inaugural race an entry for $45 if they register before April 13th. At that price for a half, it is impossible to say no.

So that’s my race plan for the rest of 2014. Not overly ambitious but it should be a lot of fun and I am hoping to cut a decent amount of time off of my 5K PR,.

Celebration Half Marathon Recap

The Celebration Marathon & Half Marathon, otherwise known as the race I almost didn’t run, was on Sunday. As I discussed here, I was freaking out because of a nagging IT Band issue that forced me to miss running most of January (I could run but the pain had me running with a slight limp which is very strange.) Ultimately, I decided that trying my best and walking if necessary, is a fine way to start a race.

On Sunday, I woke up at 4 AM and did the normal coffee/dicking around on the internet trying to wake up thing. I was not exaggerating about being nervous and did not sleep all well. After being sufficiently caffeinated, I ate a light breakfast and changed my clothes five times. It was a foggy cool 56 degrees and I could not decide whether to wear capris and a t-shirt or shorts and a tank. Preferring to err on the side of being cold, the shorts won.

I thought parking might be an issue for this race because the race start was in the downtown area and there is not a ton of parking. The residents tend to take up a lot of the street parking, so I knew that would be tough. I decided to park at Celebration Health, which is usually where I park for long runs, and walk the mile to the start. The good, I was able to use an actual bathroom before the race. The bad, I walk a mile much slower than I run it and I arrived at the start when they were singing the National Anthem. I attempted to squeeze myself into the starting corral but it was tight (plus moving during the anthem seems to be something people frown upon.) I eventually worked my way to the middle of the start and we were off.

My plan was to run at a comfortable pace and walk if I needed to. Luckily, it was cold enough that my leg started to feel slightly numb, which I think really helped with the pain. Celebration is such a beautiful place to run and I enjoyed looking at the houses and the pretty trees. (If you want to see what I mean, check out the course video found here.)

Around mile 7, I started to hurt and took more regular walk breaks. By around mile 11, I was done and watching my Garmin every 30 seconds hoping the miles were going faster than they seemed.

Celebration Half Split Times

As you can see, I had a tiny little bit of gas left to pull myself over the timing mat. I stuffed my face with some awesome food (garlic knots and a delicious muffin.) Wandered around the finish area for a bit to cool down and look for anyone I knew. (I did see a friend from the Lakeland Runner’s Club which was awesome.) Then I realized that I had to walk the mile back to my car but decided if I made it, would stop at Starbucks on the way home.

Official time 2:21:13. Not my best but not my worst. For the amount of training I missed and my wonky leg, I did much better than I expected.

So in a nut shell…

The Good:

Loved the medal.

Celebration Half Marathon Marathon Medal

Loved the shirt.

Celebration Marathon Half Marathon Race Shirt

Great food.

Race support was excellent. Lots of water stops with great volunteers.

Beautiful course.

Great price.

The Bad:

I had to hunt for my water after finishing the race.

Would prefer timing clocks throughout the course.

There was a delay in getting the times posted.

For an inaugural race, the good far outweighed the bad. The race is showing a lot of savvy by allowing people to give constructive criticism on their Facebook page. I know the race directors care about responses because I ran into one on the hike back to my car. He asked about my experience and took a few notes about the minor criticisms I had.

Ultimately, I really enjoyed running the Celebration Half Marathon and plan on running it again.

The Last PR Of 2013

My last race of 2013 combined a few things I love running, libraries, and dogs. (The race includes a 5K, kids runs, and a race with your dogs.) The Jingle Bell Classic replaced the Shamrock Walk And Run. The new race added a 10K which was perfect because my 10K PR is so old, that running at an easy pace, I knew I would be faster.

The race took place in Winter Haven, Florida, which is a quick 15 minutes from my house. The parking was perfect and there was no traffic to speak of. The course is an out and back that takes you around Lake Silver.

JIngle Bell Classic 10K Course

I live in the land of many lakes and always enjoy water views on any run.

The weather was a perfect and I felt great the entire time.

Things I Loved About The Jingle Bell Classic

$35 entry fee

Proceeds benefit the Winter Haven Library

Long sleeved tech shirt with this guy on it

Jingle Bell Classic 10K Mascot

Race started with a Fiat done up like a reindeer

Close to my house

The only thing I can say that I didn’t love about this race is that somewhere just before mile five, a volunteer shouted that I was almost there just two miles to go. I looked at my watch hoping that he was wrong. (He was thankfully.)

JIngle Bell Classic 10K Splits

I have to share my splits because I never see numbers like this. This race is the ultimate confidence booster. It really makes me feel that the past six months of training has made a difference. For awhile, I thought I would never get faster but I have. I am still on the slow end of the scale but the difference between now and where I was a year ago, is vast. So lesson learned, hard work actually pays off.

My official time is 58:10 which means I obviously have Ninja-like skills at stopping my Garmin. I also came in second in my age group, which will probably never happen again, so I will enjoy it.

Red Ribbon Half Marathon

On Saturday, I ran Half Marathon number five, the Red Ribbon Half Marathon in Lakeland, Florida. This half was special in so many ways. It is the first half that I trained with a group and the first J was able to attend.

My training group met the night before for dinner and a last minute pep-talk from our coach. This really helped with my nerves because I was starting to feel a little sick (similar to a sinus cold) and was freaking out. Spending months training and getting sick the day before a race is the worst. I was assured this sick feeling was normal and luckily, I woke up the next day and felt fine.

Saturday started off like most running Saturday’s. Coffee, toast with peanut butter and cats staring at me wondering why I am up at 4 AM. Lakeland is about a 30 minute drive from my house but I wanted to give myself enough time to park. I ended up getting turned around and ended up on the wrong side of Lake Mirror. Luckily, I stumbled upon a park-n-ride lot with plenty of empty spaces which just happened to be steps from the finish line.

As I discussed in my goal post, my ultimate goal for this race was a 2:15. The course being a challenge, my coach thought that running with the 2:20/2:25 pace group would be a good idea and trying to push at the end if I could. I planned on doing this but there was only a 2:30 pace group and I thought that pace would be to slow.

So I lined up at the start, shivering, with the 2:15 pace group. I decided that if the pace felt fast, I would leave the group and finish the race alone. This was my first time running with a pace group and I am so glad I did. Yes, Florida is pretty flat, but we do have some hills and it seems like they were all in this race.

Elevation Red Ribbon Half Marathon 2013

Elevation Gain and Loss Red Ribbon Half Marathon 2013

Sticking with the pace group forced me to keep a steady pace and push through the hills.Of course all the the hill sprints, repeats, and hilly running routes, really prepared me to run this course. Not that the up and downs did not hurt, but I felt prepared for it.

Everything was going great until around mile 10. I got the worlds worst cramp and felt like death. I am pretty mad at myself for not just pushing through it (because what is three more miles after you just ran 10?) but I started to walk a bit. Hoping the cramp would go away and the 2:15 pace group passed me by.

So the last three miles were not my best but I was able to push through the last two hills. One, Johnson Ave., I ran quite a bit during my training. I hated it then and I hated it during the race. I will say that the cheering section near Florida Southern and all of the wonderful residents of Johnson Ave. did help keep me motivated up that terrible, terrible hill.

When the finish line was finally in my sights I was so relieved. Then I heard J screaming my name and it scared the crap out of me. I saw him snapping this picture.

Red Ribbon Half Marathon Finish

I just kind of stared at him a minute and kept going.

Red Ribbon Half Marathon Finish 2

Red Ribbon Half Marathon Finish Line Clock

After I crossed the finish line, I kept walking and ran into one of the girls from my training group. She did not mention it at the time, but she finished as the third female and second in her (and my) age group. I then remembered that J was there and I needed to find him because my phone was in my car. We walked over to the Runner’s Village to get my medal and some food.

Runner's Village Red Ribbon Half Marathon

The food was pretty good (provided by Publix.) They had muffins, granola, fruit, and chocolate milk. They were handing out those perfectly sized for the gym towels. I love those towels and think that every race should hand them out. J and I walked around a bit and watched the rest of my group finish. It was so amazing to watch people cross a finish line that I knew worked so hard.

I then made J take a picture of me with my medal. (I really need to learn how to stand getting my picture taken. I feel so silly posing, so I always just stand there.)

Red Ribbon Half Marathon 2013 DinaRuns Picture

Official chip time is 2:19:06 which is a PR by four minutes. On this hilly course, I’ll take it.

I was more consistent with my pace but it was obviously because I stuck to the 2:15 pace group for the majority of the race.

Red Ribbon Half Marathon Lakeland Florida Splits 2013

The timing is a little off because I ran with a brand new watch and didn’t realize that starting it was a two step process. My watch was off by a few minutes the entire race which was super annoying but completely my own fault.

I loved every second of this race and highly recommend it for anyone looking for a challenging course. For an inaugural race, the execution was flawless. This is one I definitely plan on running again.

Goals For The Red Ribbon Half Marathon

One of the best parts of a taper week, is the time it gives you to focus on your goals and reflect on your training. This training cycle I did so many things I hadn’t done before. I ran with a group, did lots of hills, and actually did track workouts. Did it all pay off? Hard to say before the race but I feel strong and as prepared as I can be.

Running Motivation Being Slow

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A Goal:

2:15

My running coach thinks this is a stretch. The course for The Red Ribbon Half Marathon is challenging. There are lots of steep (for Florida) hills. One particular hill, on Johnson Avenue, is toward the end of the race. My long runs have all taken on the same roads as the race and this particular hill is haunting me.

Luckily, I am running flat as a pancake Celebration Half Marathon at the end of January. Getting to 2:15 there will be a lot easier, so I am not stressed about that particular goal for Saturday. What my plan is, to start with the 2:25 pacer and see if I have more in the tank to drop down to faster pace in the last few miles. This way I should finish strong.

B Goal:

PR

As of right now, my Half Marathon PR is 2:23:05 which I ran at the Gasparilla Distance Classic in February of 2013. (This is also the race where I peed on myself. So yeah, I would like to have my half PR be from a different race.) I am faster this training cycle, so I am pretty sure I can beat this current PR.

Other Goals:

Negative Splits

I am not a smart racer. I always go out to fast and pay for it at the end. Pacing myself, saving something for the killer hills at the end is important.

Staying strong on the hills

I want to stay strong running the hills. One tip I read recently in Runner’s World was to think of keeping the same effort not the same pace. It also mentioned counting ten steps after you reach the peak of a hill because often people reach that point and slow down significantly. Those ten steps really help to keep the momentum going.

Not having to pee

My small bladder is my running nemesis. Ask anyone that runs with me, I need to pee right before I go out or I am in trouble. I need to find the perfect medium of being hydrated before the race but not having a full bladder. I do not think there will be room for a bathroom stop during this race and I do not want to lose the time. I also do not want to spend the whole race wondering if I have to go or should stop.

Consistency

Just as with the goal of negative splits, I tend to run at many different paces. This is something I am trying to work on during my training runs but staying consistent is difficult for me.

So, there it is. All of my goals for the Red Ribbon Half Marathon for all of the internets to see. Wish me luck.

I Feel Famous And Random Thoughts On Running

I was invited to participate in a Today Show Google + Hangout. The book we discussed is The Bone Season by Samantha Shannon.

It was so cool to be able to interact directly with an author and get questions answered that were bothering me about the book answered. I need this to happen for every book I read because I am the worst at not knowing anything (please don’t ever tell me you have a surprise for me or that you know something I don’t, it will make me crazy.)

I have actual proof that I am getting faster.

Track Comparison

The workout was for a ladder:

2×400 1×800 1×1600 1×800 2×400

The first set of splits is from this week and the second from the first track workout of this training season. This week is slightly faster but the main difference is how much easier it felt. A huge takeaway from this training cycle, is that hard workouts do payoff. Especially when you are willing to do anything to get faster, doing track and tempo workouts will give you gains.

I am not getting lost as much on my runs. After running these new (to me) Lakeland routes, I am generally able to get to my car without pulling out my phone and having it direct me. For someone who is as directionally challenged as me, this is a huge relief.

Futurama Running

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Half Marathon Training So Far

I am currently training for InnerAct Alliance Red Ribbon Half Marathon & Run in Lakeland, Florida. It will be my fifth half marathon and the first one that I trained with a group.

InnerAct Red Ribon Half Marathon & Run Lakeland Florida

What is different during this training cycle?

  • Running with a group
  • Track workouts
  • Running hills

My mileage and days running are actually less than in past training cycles. I am really enjoying having one complete rest day and being able to fit in two days of full-body weight training.

Total mileage from weeks two through five.

Weeks 2 3 4 5 half marathon training

The mileage for last week (36) would have been higher but a massive thunder storm stopped the track workout about four miles short.

Key Workouts

Hill Repeats

Hill Repeats August 13 Lakeland

In this workout we ran up the hills and walked back down. It hurt but the Red Ribbon Half is a hilly course, running these repeats can only help.

Track Workouts

8×400 Repeats with 200 walks in between

Painful but helpful to feel speedy (which rarely if ever happens to me.)

7×800 Repeats with 200 walks in between

Painful again but the Lakeland High School marking band practices when we run, so that was fun.

Hills

Hills Sept 3 Lakeland

I didn’t even know they had hills like this in Florida. They are massive and they sure are painful. This is a route I will remember and incorporate when training for future races.

Long Runs

The group is up to nine miles and I am already feeling a difference. Just looking through runs of similar distance from the beginning of 2013, I am significantly faster. As someone who is on the slow side and my number one goal is to get faster, this is really making my day.

Running Motivation Florence Griffith-Joyner

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Week 1 Half Marathon Training

I am training for the InnerAct Alliance Red Ribbon Half Marathon & Run in Lakeland, Florida. This is the inaugural year and the first Half Marathon hosted in Polk County.

InnerAct Red Ribon Half Marathon & Run Lakeland Florida

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I talked about it in my last post, that I signed up for a training group. We received our plan last week and officially started on Monday. The group does three runs per week together. Monday had an easy run of 30-40 minutes on the schedule. I was not able to do this workout because of a DEC Steering Committee meeting. I have two Monday after work meetings a month and will have to move that run to Sunday.

The first group run was Tuesday. It started at the Red Door Wine Market in Lakeland. On Tuesday, FITniche hosts a Pub Run and this allowed my small group of six, to run with a much larger group. The training group started with a one mile warm-up. The group is comprised of people with various goals and experience, which is nice because I was worried about being the slowest. The workout had us run the three miles with the larger group with two miles at 10K pace and a one mile cool down.

Red Door Wine Market Pub Run 8-6-13

The route is really pretty and takes you by two lakes. So nice to switch up the scenery from my typical running routes. The place was packed after the run and the food looked pretty good. I definitely plan on eating here with J.

Thursday was my first ever track run.(Not counting being forced every year in school to run on it for the Presidential Physical Fitness test. Not sure what the point of that thing was, there was no chance I was ever going to be able to do a pull-up, so failure was imminent.) We started off with a warm-up run around the track and did some dynamic stretching as a group. The stretching and warm-up exercises are something that I want to start including into my workouts. (The exercises included butt kicks, high knees, and strides.)  Doing a proper warm-up, really helped my body feel ready to move fast.

The track workout consisted of 2×400, 1×800, 1×1600, 1×800, and 2×400. The rest time in between the intervals is half the time it takes you to run. We were each given a goal pace, which worked out to be about our 5K paces. I was surprised that I was able to run each one at about a minute per mile faster than my goal pace. I was definitely pushing but I wonder if I can do that when it’s 91 degrees, am I underperforming in the 5K? The time was a recent 5K time, so it’s not an old time. My track takeaway, painful but I can definitely see the benefit in doing it.

The last run of the week was a six mile run with the group at Mitchell’s Coffee House. I have run with this group before and highly recommend it if you are in the Lakeland area. The run is split into groups doing various distances, today it was 13.1 (the InnerAct Red Ribbon Half Marathon route), nine, six, and three miles. So nice that there is a distance for everyone. The route for the six-mile, takes you past three lakes.

Mitchell's Coffee Run Six Miles Lakeland Florida

The portions that are not around lakes, take you through historic South Lakeland. The houses are really beautiful and unique. It really is an amazing place to run. I love that even through it was early, there are a ton of runners and bikers out trying to avoid the deadly Florida August sun.

I did get one full body strength training session in on Wednesday. I am finally finished with Stage Three of The New Rules Of Lifting For Women. I do want to continue to Stage Four but am starting to get bored with doing the same exercises. I am seeing progress physically and with my strength but it might be time to try something new.

My first week running with a training group was great and I cannot wait for week two!

Ready To Start

Guess what this week is?

Party_Button

It is the week I start training for my next half marathon.

I am running the OUC Orlando Half Marathon.

OUC Orlando Half Marathon 2013

(I ran the OUC Orlando Half Marathon last year. You can read about it here.)

So that’s exciting enough but wait, there’s more.

FitNiche Training

This came to my inbox a few weeks ago. Recently, I started participating in a casual Saturday morning group run. I learned that I love running with other people. This training cycle I will have the support of running with other people and coach to get me on the right plan. The first run is on August 6th and I am just so excited to get started.

Two Races, One Time Or Am I Getting Slower?

Do you ever feel like you aren’t getting faster?

Running Motivation

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Every summer when the humidity is high and the heat unrelenting (I do live in Florida), I run a race series, The Watermelon 5K Series, hosted by the Lakeland Runner’s Club. There are four 5K’s throughout the summer and it is an amazing deal ($30 for four races.) You can read about race’s one and two here.

Lakeland-Runners-Club-Watermelon-5K-2013_

Last week was race number three and I ran it in exactly the same times as race number three. I ran 31:15 gun time and 30:56 clock time. On the bright side, at least I am not losing fitness but it seems odd to run two races in the same time. My Garmin matched my clock time exactly, so at least I am improving somewhere.

Garmin Time Watermelon 5k Race 3 2013

My finishing picture came out nice. (Although, my arms always looks strange in any pictures I see of myself running. I wonder if I need to work on my form or if my arms are normal?)

Watermelon 5K Finish Picture Dina Lakeland Runner's Club

A great race as always put on by the Lakeland Runner’s Club and I cannot wait for race number four.