Tuesday, April 30, 2013

We Run DC: Training Tips for Running Your Second Best Half

This past Sunday was the (inaugural) Nike Women's Half Marathon DC. I ran the race 6 weeks post marathon and 36 hours post the biggest fundraiser of my life (more on that on a later post!)

But I run more... and faster (sometimes)...


I honestly had no idea how would it go- using my marathon as my last "training run" I was okay going into it with the idea that I may walk some of it. I started the day with two my of my best running gals, perfect for a race overloaded with a little too much estrogen. The course was great for tourists; passing the monuments, running on the Arlington Memorial Bridge, and finishing by the Capital. I finished with a time of 2:07:54, just 1.5 minutes slower than my best half marathon.

Nike Women's Course Map


To be honest, I was very shocked and in somewhat disbelief. I definitely felt like a slug the whole time, with one of my running pals Jojo taking off somewhere in Hains Point. My remaining friend Beth and I barely talked for the rest of the race- we (I?) were both struggling.

So how was I able to pull this off? A year ago I made my best time for a half but really worked hard for it: track workouts, hill workouts, long runs, you name it. I busted my butt and after failing to break the 2:10 mark due to cramping issues, I tried again a month later and ran a 2:06:27. Here are some tips that I think could help you improve your time in the future and run a decent race without having to put too much into it. (This is not at all advice to not properly train! Just little things you can do along the way...)

1. Get stronger. Go to boot camps and strength training. I noticed when it came to my last marathon, the only reason I was able to eek out the final miles and pass people after 20+ was because of my strength. My muscles stayed strong and were able to get me to the finish.

2. Stretch your muscles. I started attending yoga class once a week since last December. I noticed an increase in my flexibility, decrease in cramping, and better overall balance.

3. Find good running friends. Running friends make things less boring (if you run at a good pace it's just catching up!) and no one wants to be left behind or have to slow down.

4. Pick a good race you're excited for. Who wouldn't want a Tiffany's necklace presented on a silver platter by a man in a tux?



Real Tiffany's necklace inside!

My best running pals and our #1 supporter Grahambo

Monday, April 22, 2013

Racing the Mt. Vesuvius 5k Champion



Yesterday was my opening race of the 2013 Triathlon Season. It was the inaugural Westfields Sprint Triathlon race. The race was local in Chantilly, VA in the neighborhood that I teach. I didn't know how many people would be racing, and speculated whether to sign up (they had to postpone the race from last fall because of lack of participants). It was truly a solo race- no racing friend, no team, no sherpa. The only other competitor I knew was the "Vesuvius 5k Champion."

Umm... no thanks.



Mt. Vesuvius? Yes, that one, the old Italian volcano that erupted thousands of years ago, burying the city of Pompeii. The local race is put on by the British Naples Forces and is popular among all NATO military personnel and their family. So, who is this mystical runner? Well, more on him later...

I arrived to the race 45 minutes before hand. Upon me, the smallest transition area I have ever seen. Just a couple racks, enough for about 100 bikes. To my delight, I did find a few TeamZ mates, including an old relay partner. After a very long race brief, the staggered snake swim started. People entered the water every 5 seconds. Not a lot of time in between but provided for a very interesting pool swim that resembled the grit of an open water swim. As a slower swimmer, I was one of the last to enter, at one time noticing 6 people coming up one lane fighting to get ahead. With a tap of the shoulder, I was off. Reach, catch, pull, kick, float, breathe, all of the tasks I was told to do but never quite synced. I was surprisingly calm and noticed after a few laps I was catching people ahead of me. I thought to myself I must be doing pretty decent, and with just 275 yards and 11 laps, I jumped to the ground running.


That's me second from the right.


The bike was my time to excel, I knew that was the only edge I had over the "Vesuvius 5k Champion." A headwind, a tailwind, a nice man commented on my "cool shades" and the cheers of a few locals biked me in at PR 12 mile ride with a time of 38:29.

With just a 5k left, I did the best I could do in 44 degree weather. Still wet from the pool, and too lazy (aka "not worth it") to put on additional clothes, I ran with numb toes and a runny nose. After a pretty uneventful 1.5 miles, I spotted the "Vesuvius 5k Champion" at the turn around. With no shirt, hair blowing in the wind, and a big smile, he gave me a thumbs up and "good job!" I wondered if I was beating him, I wondered if I was beating anyone. I must be doing okay, there weren't that many people at the start. I hoped I could at least win my age group.

I crossed the finish with a okay 5k time with two of my students at the finish. One was there cheering for her dad (the overall 5th place male finisher!) and another, the "Vesuvius 5k Champion," Brett.

Brett witnessed the magic of Kona at only 2 months old when his dad, Lieutenant Mark Shaffer, was selected to represent the US Navy. Last year, the Shaffer family was stationed in Naples, Italy and decided to sign up for the local race. Brett entered the 5k which was an uphill run finishing at the top of Mt. Vesuvius. To everyone's surprise, Brett showed up to the finish first. Did he cut the trail short? How could a youth have possibly beat hundreds of Italians and NATO military personnel?

Right now, Brett is back in Virginia and sits in my 2nd period Honors Algebra class. He is kind, great at math, quiet, and modest about his gift of running. He crushes everyone at school during their mile runs, yet never boasts or shows off. He understands the value of hard work, and scored a 59/60 on his midterm after studying for hours. Since his return from Italy, he has traveled to compete in numerous cross country championships. Right now, he can run a 5k under 20 minutes and is less than a minute from beating his Kona finisher dad at that distance (who finished 2nd overall at the triathlon!).

Upon challenging him to the race, Brett said to "bring it on!" It resulted in a 2nd place finish for me, and a 1st place age group finish for him. I have no doubt he is a leader in the next generation of runners and triathletes. I am thankful how racing can bring me closer to students, especially to the minority majority that don't gush about how much they love math class. I am so happy Brett has found (one of) his passion(s) and it reminds me as a teacher how every student can find, grow, and succeed at something they love. I know I won't be his favorite teacher. I know Algebra won't be his favorite class, but I do know he will remember me as the teacher that challenged him to a triathlon (and likely the last to beat him!)


photo.JPG
When did this kid get as tall as me?

The aftermath of the race resulted in me sitting on the couch, snacking and sleeping with my remote. On the other hand, Brett went home, diligently studied for his Unit 10 Polynomials test, and showed up Monday morning prepared and proudly wearing his race shirt.


Thank you to the Shaffer family for providing me with all the information and being a mini cheering squad for the day.



Monday, April 15, 2013

My Milkshake Brings All The... (The best kept secret of training in Frederick)

This past Saturday was my first long bike ride of the season. I had biked through the winter on my trainer, occupying myself with various episodes of 24, the Americans, and anything with crazy action scenes to keep me from being bored to tears. The weekend before I had done 25 miles on a running trail- not the same as 50 miles of rolling hills in Frederick, Maryland.

While I was definitely in fear of failing, a part of me was beyond excited, because rides in Frederick meant...

MILKSHAKES!
 

I know it's a silly reason to write a whole post about milkshakes, but let me tell you how the milkshake phenomena started...

On the drive up to my second half ironman in Geneva, NY, triathlon teammate Glick and I decided that stopping at Sheetz was a must. How did I even know such oversized gas stations even existed? On the drive down to my first half ironman in Wrightsville Beach, NC, teacher friend GRCIII (not to be confused with RGIII) insisted we stop for 2 for 99 cent hot dogs. When we got to a little no man's land town somewhere in Pennsylvania, Glick convinced me to try a milkshake, and the rest was history.

Now the greatest thing about the milkshake isn't the texture or quality (it is a frozen block of ice cream put in a electronic spinner)
 

Or its added health benefits..

 

Its the fact that the milkshake has accompanied almost all of my traveling races and several of my training events.  To me, it's something I look forward to at the end of a tough race and a way to bond with those with me. There's nothing like kicking back at an oversized gas station, talking about the 90-year old man who passed you at the 18th mile marker, and laughing about how you fell over trying to clip-in when leaving the parking lot. After all, the friends you make are the second best thing to racing, right?

Thank you to all those who bask with me in my milkshake happiness. This ones for you.

Oh yeah, how did that training ride go in Frederick? Simple, fast, and fun with a few of my best riding friends around. Thanks Abe, Alec, Beth, Mark, and Matt.


Sunday, April 7, 2013

It's Time


In honor of the first real weekend of Spring, I decided it is finally time to officially jump start my training and blogging. I look forward to your comments and encouragements over the next 7 months as I develop this blog.

And as for the current distances swam, bike, and ran this year, here we go...
Swim: 19.1k
Bike: 236 miles
Run: 246.6 miles

:)