A bad day running is just a bad day....

Well, one more half marathon is in the books... However, it is not one for the record books, unless it is marked as my WORSE event EVER!! The weekend started off in a way I should have been prepared for a bad race.  Things were just not flowing my way. 

On Friday, I was scheduled to be off half a day.  That did not work out, and rarely every does.  note to self, never schedule a 1/2 day at work... just take the whole day off.  I worked until 6 which delayed my trip south to pick up friends at the airport.  So I ended up skipping Friday night in South Beach and opted to head that way Saturday morning.

On Saturday morning, up early, I ran into a few snags... something that often happens when your life is crazy busy and you are a single parent....  Trouble again delayed my trip...  

No Worries... I just called Mary and Erin then met them at the Expo.  Things started to turn around.  We had a great walk around the expo, bought a few necessities (including some compression socks, little did I know how much they would be needed later in the weekend).  Stocked up on GU and Chomps (Energy is your friend in an endurance race). Mary wanted to sit in on an Expo Lecture. So we hung out and listened to Coach GP give us some pearls of wisdom for when things go wrong.  Very important to note... it is not IF things go wrong, but WHEN things go wrong.

Mostly his lecture was about pushing yourself to your limits.  Some people go out to a race just to participate and finish.  Others are competing for prize money.  Then there are the rest of us who are competing against ourselves.  Running is a sport when WINNING is sometimes just beating yourself.  At least for me it is.  

Yes, I started this whole running/endurance sports thing as a way to do my part in finding a cure.  And my biggest goal has always been to raise money and awareness for The Leukemia & Lymphoma Society.  However, along the way, I have enjoyed the ability to compete against myself from time to time.  Challenging myself to run better, run more efficiently, run smarter...  at the end of the day, reset my PR (personal record) at another level.  

Back to the story... so in listening to Coach GP, I was all inspired to declare my goal and set my expectations at achieving that goal.  So I did... I put back the 2:30 pace band and picked up the 2:15 pace band.  This would allow me to watch my pace with ease as I passed mile by mile.

After leaving the Expo, we made a quit stop for food then headed back to the hotel for a little RnR.  Then off to dinner before settling into bed by 9pm.  Alarms set for 4:15 giving us more than enough time for breakfast and a relaxing stroll to the start line.  The weather was perfect for running. All was looking great for a strong run.

MacArthur Causeway doesn't look so daunting from Bayside.

If you have never run in the ING Miami race, then you would not be familiar with the fact that mile 1 is uphill on the MacArthur Causeway.  Not one of the tallest bridges, but a bridge nonetheless within the first mile.  Positive thinking says, THANK GOODNESS IT IS OVER EARLY.  Bad news, due to a large crowd and the uphill slow pace of a large crowd, I was 2+ minutes off my time from the first mile.  I knew at mile one I needed to make up time.

Still in a crowd at miles 4-5, I was still quite behind my time, now almost 10 minutes off.  I was unable to break out of the crowd which was troublesome.  Note: When running in a big race (a Boston qualifier) with 21,000 people, you are always in a crowd (unless of course you are one of the two extremes running at 6 min pace or walking a 17 min pace).  What to do WHEN things go wrong... Run Smart.  That was not quite my choice.  Instead I decided to really pick up the pace.  I ran miles 5 and 6 at a 9:30 pace with no walk breaks.  Surprisingly, my lungs were fine (for those who don't already know, I am asthmatic).  What was not happy with that pace was my legs.  My shins and knees to be exact.

For the last month or so, I have been battling shin splints.  Not fun stuff.  So this faster pace, for a longer period of time, was not smart running.  When I settled back down to a run walk ratio, my walks where harder on me.  (Yes, I said WALKS were harder on me.  Funny, but not, running was easier and had I just kept running, I probably would have pushed through it.  Although I probably would have hurt myself more!)  My knees started to really give me a hard time.  I started to feel the wear on them, more than I had in the last year of training.  I became slower and slower... By mile 9 I was walking more than running.  I would have never thought my lungs would outlast my legs.  But, that is exactly what happened.  I just couldn't do it anymore.  I walked the last 4+ miles of the race.  

I was no where near my finish time goal.  Not the 2:15 or the 2:30 time... After walking the last almost five miles, I still finished in under 3 hours, but this was by far my worse event ever.  I was highly disappointed in myself.  For many reasons.  I just could not figure out why I declined so much in running.  I know I had not been training as much as I should have, but it had to be more than that.

This is what happens with you over do it. Icing down BOTH knees.

So what went wrong?  I was walking along the Miami River with Mary on our way to 'celebrate' Sunday evening after the race.  (We were celebrating her finishing in 4:16 in the FULL Marathon - 6 minutes better than her previous PR)  I asked her... what was that stat you told me about weight gain and marathon running?  Mary had read in one of her running books that every lbs adds a minute to your overall marathon time.  So I deduced that would mean 1/2 a minute to my 1/2 marathon time.  She agreed.  Then she said, wait... "I lost 6 lbs since my last race and I finished 6 minutes better.  Coincidence?"  That is when I had my A-HA moment...  I have gained 40 lbs (at least) since my best time which was Princess 1/2 in March 2010.  I ran a 2:30 half.  My time on Sunday was 2:58.  That is 28 minutes.  Coupled with over-doing it for 2 miles, that is about right.

So again, I ask, what went wrong?  I did!!!  I slacked on my training, I slacked on my eating/nutrition, I slacked on prepping... I AM A SLACKER.  Yes, I know.  I still did it!  I got off the couch, I participated in a race, I finished another 1/2 marathon.  (Did you know that less than 5% of the population has completed a half marathon?)  

I knew at mile 8 I was not making my finish time.  I knew by mile 10 it would be my worst event ever.  But I was not about to give up.  For many reasons....

1. Dean Karnazes is quoted saying 'Run when you can, walk if you have to, crawl if you must; just never give up. '  There were so many participants on course with that saying on their shirts.  It really hit home.
2. I told myself I was dedicating this run to the officers who have lost their lives in the last weeks.  They never gave up.  They were honest, every day heroes.
3. Courtney has yet to give up.  Even when doctors tell her they just don't know if or when she will walk again.  Even when they cannot say for sure there is a cure for ALL.  She is strong and tenacious and a fighter.
4. Why quit?  What would that prove?  If I did quit, how was I getting back to the start line? lol  Ok, not really a reason, but I did think it!!!

It is a really cool medal.. It is a double spinner!  Fantastic Bling!

I know now, I have a lot of work to do before February 20th.  I have lots of training to do before Tahoe, and that is a focus of mine, but the weight is number one on my list right now.  I will continue to run, I will continue to ride my bike, and I will continue to change my nutrition.  I will do this.  

My goal is 15 lbs by Feb 20th.  That is only three weeks away.  That is 5 lbs per week.  I know I can do this, but I have to be dedicated and diligent.  I will keep you all posted each week as to how I am doing, and what I am doing to do it.  I am not talking starvation, I am not talking eating disorder...  I am talking detox, proper diet, more training (exercise), cross training with strength workouts, etc...  This will happen and at A1A I will be in better shape.  I am not looking for miracles, but I will get my half time down to below 2:40. why??? 

Say it with me  
"BECAUSE I CAN!!!"

So, it all begins again....

Well, you already know I am planning on participating in the 2011 American's Most Beautiful Bike Ride on behalf of The Leukemia  Lymphoma Society this June.  The Team is hosting our first un-organized (yet organized) ride on Saturday, January 22.  This will be our first ride with some of our new teammates.  I am certainly excited to get this season underway.

Some of you may want to know what it takes to train for a 103-mile bike ride...  Honestly... So do I!!  This will be my first Century Ride.  These rides are NOT races.  We are simply setting our sights on completing the ride and taking in a few beautiful scenes while we are at it.  Although I would like to train with our "Elite" team setting my average speed at 18-mpg; I am not sure I want to ride the entire 103 at that pace.  Not because I CAN'T...  But, because I want to enjoy this ride.  I have never been to Tahoe... I want to take in the scenery and enjoy it.

So back to what it takes to train for this distance (let alone the altitude). First, training for the distance.  They say once a week we should be riding our "long" rides.  These rides will be on Saturdays and will be increasing in distance 5-10% each week.  We should be able to comfortably ride up to 80 miles prior to the event.  Seeing as I have several weeks to prep, this should not be an issue.

What about during the week training?  During the winter months this is more difficult as the darkness adds to the unsafe cycling environment down here in South Florida.  This means going in to work early so I can leave early enough to get at least 3 1-hour minimum rides per week.  I should be able to get 18 miles in during those one-hour training sessions.  (SHOULD be able)

What about all the hills in Tahoe that we don't have in South Florida...  That one is easy, yet NOT FUN (well, depending on your idea of fun).  Bridge Repeats is one training method.  Pick a bridge (Lake Worth is the easiest for me to access) and ride up and over time and again until you have gotten a few miles of hill work.  Other than the bridge repeats, the other option is travel training.  There are only a few areas in Florida where hill training can be achieved.  Clermont is one area.(Northwest of Orlando).  I am certain we will be heading up that way at least once during our training.

One very important thing I need to work on is my nutrition. What is going to work for me, or work against me.  When riding 103 miles, you can expect to stop at least 4 times to refuel. Refueling is all good unless you are refueling with the wrong stuff.  I will be trying a few different things to ensure I have the right mix for these lengthy training days (not to mention the event!).

I find it funny that some riders actually GAIN weight as they train.  That is not in the scope of my training... That CANNOT happen.  I guess this happens since they are stopping every 20 miles or so and eating.  Again, refueling is not a license to eat whatever, it is just a time to make sure you have enough fuel to get you to the next stop.  I just need to make sure it is healthy, yet provides the fuel I need.  I will be looking for some good ideas of food items that will hold well, travel easily, and not cause any stomach issues, if you know what I mean.

So besides this century ride, what else am I planning over the next few months?  I am still planning a few runs.  In just about 10 days I will be running the Miami ING Half Marathon.  I have been having a few shin issues, but I am working on that.  After Miami, I am training to run Fort Lauderdale A1A Half Marathon February 20, 2011.  Then in April, I am planning on a sprint triathlon.

As you can see, I am focusing my training for the bike ride, however... I must continue to cross train to keep my fitness level up.

Keep checking back. I will be updating at least weekly during my training for Tahoe.