Friday, April 5, 2013

March Recap

march!
Your slightly belated March recap - I feel like I'm finally back in the swing of things after taking February to recover from Surf City. Woo!

Total run mileage: 73
Highest weekly run mileage: 
23.7
# Runs: 15
# Rest days: 15
# Cross-training workouts: 1 (whoops!) / 3 days strength training (whoops also)
# Races: 3
     - JLA Shamrock 'n Roll Road Race 10K (Recap)
     - Georgia Publix Half Marathon (Expo | Race)
     - Color Me Purple 5K (Recap) 
     - Clemson Easter Bunny Half (Recap)
Back in the swing of things!
Favorite run: I'm gonna go with the Color Me Purple 5K from last weekend - the rain held off (for the most part) and it was just simple, easy, and a casual 3 miles to start a Sunday morning. There's nothing wrong with that! Top it off with a little friendship, color-rific fun and you've got yourself a good day. 


Most hardcore run: The Publix Half, by far. Atlanta never fails to surprise me with its hills - you think you got them under control and then they give you a real quick wake-up call that tells you otherwise. Note to self: get on some hills, stat!

Views in Piedmont from Georgia Publix Half.
Current obsession: Finding races for fall. Contemplating signing up for another full, but not sure yet what I'm able to get my hands into. It's torturous, I tell you. Torturous! I would really like to just know where my life is headed. Subtle hints to life on-goings here. We'll see what fall has in store for me.

Current song: You know I'm lovin' me some Macklemore. And if you didn't, well... shame on you. Yes, Thrift Shop is my ultimate guilty pleasure, Same Love is just amazingly beautiful, and Can't Hold Us has found its way to my permanent running playlist. However... you will love this. It will forever be in your head. And you'll have a really, really, really good time


Current need: I've got no races on my calendar past April 28 (NWM) and it's killing me. I also have no cash to be able to do so. With that my need is extra cash. Please and thanks! -wink-

Current triumph: How great working with our track coach has been for the last month. I skipped the week after Publix, but I love seeing what I'm capable of doing when I'm really pushed, and realizing that I know I am capable of things that I don't just imagine... but actually follow through and achieve. It's great having a rabbit to push me on track mornings, and it's great being able to work with Al. Excited for more, excited to push it through NWM training and excited to see where this leads! Hooray!

Current goal: Got my mind on my plans for NWM DC - as you read about last week, pushing myself to hit a sub-2 at Nike in just about four (!) weeks. I'm excited; lots of work to get done in these next few weeks, but I really do feel optimistic and ready to get to work! Here I come, DC. I'm ready for ya!
And because I know you've been waiting... our ViewSport winner from last week's giveaway! Missed it? Check out ViewSport for some fantastic sweat activated technology - all in cute tanks and other fun stuff. But our lucky, lucky winner is...

Congrats, Tamara! I've sent you an email and you have until Friday, April 5 to respond. Don't miss it!

What are your biggest accomplishments from this month? Goals for April?





Wednesday, April 3, 2013

Track Tuesday 13 + Giveaway Winner!

Good morning!



After last night's 4 miles, I wasn't sure how I'd feeling heading to the track at 5 am today. Note to self: not always the best idea to run 4 miles 11 hours before your track workout. Oops? My legs were feeling tired this morning, though not terrible, so I figured I'd go make what I could of it, considering I'm five days out from that last (almost) half marathon.

Today's work out was a 6 x 400 set, with one mile warm up/cool down to bookend each side of that.
Do you see those splits? I've never pulled off sub-1:40s more than once, let alone starting and finishing these 400s with 1:39s and 1:37s. Woot! Al says I'm certainly already in shape for April 28 and just need to be careful to not over-do it, as that'd be a dis-service to myself. I can say that after the race on Saturday and after today, I certainly feel more in shape than I have in a while. Pretty excited!

And because I know you've been waiting... our ViewSport winner from last week's giveaway! Missed it? Check out ViewSport for some fantastic sweat activated technology - all in cute tanks and other fun stuff. But our lucky, lucky winner is...

Congrats, Tamara! I've sent you an email and you have until Friday, April 5 to respond. Don't miss it!

Joining us for Track Tuesday this week? Make sure you link up!



Monday, April 1, 2013

Race Recap: Clemson Easter Bunny Half Marathon

Clemson, SC

Rewind about six weeks ago - my Ragnar teammate Shannon mentioned he'd be in Athens for Easter weekend and did I know of, or want to find, a 13-mile route he could get in for training? Lucky for him, I'd already been eye-balling a half marathon just 90 minutes up the road in Clemson that was decently priced ($55!), close to not waste an entire day, and well... it looked cool because I'm a nerd and I like running through college campuses (that's a post for another day). HP joined on the (intended) fun. About three weeks ago, Shannon decided it wasn't a good idea, given that short amount quality time he'd get with his family that weekend (legit), and I hadn't registered yet anyway, so didn't think too much of it. Until Thursday. When they posted that registration would close at noon. I had 8 solid miles on my training plan anyway, so what if I ran 5 extra? I'd been looking at the race page even in the last three weeks anyway. And then I could also cross-off one more state on the States I've Raced list. Sold. I'm in.

So Saturday morning at 5:30, I was out the door and on the road to Clemson, South Carolina, and directly to the South Carolina Botanical Gardens, hosted on campus at Clemson. (Side note: it's such a weird concept that another state is just an hour up the road. You don't get that where I lived in California or Texas, or Arizona for that matter!) I hadn't been to Clemson yet, but I heard the campus was gorgeous (it is), hilly (oh, it is), and that it'd at least go hand-in-hand with my college campus nerdiness.
Gorgeous morning!
I was parked and at packet pick up by 7:10, grabbed my stuff, picked up my assigned chip, and made my way back to the car for some last warmth and to get my self together. I wasn't sure if I was running with my Nathan or not, did I want my headphones, how hard would I push it, where were those hills again? I was a mess, needless to say, until about 5 minutes before the start. There were a couple hundred folks, but I couldn't make out the difference between the half-marathoners and the 5Kers, so I figured I'd just wait until the end of the day to see who came through with what (final answer: 180 half-marathon finishers).
Fun things I appreciate about this race: 1) they give everyone ears to run with, whether you take them or not is your call. But most folks were in ears, which I loved. 2) There are hidden foam eggs along the course (about 6 inches big, so you couldn't really miss them). I appreciate the fun! Perks to small, local races.
Who doesn't love running in ears?
My goal for the race was simple: it was hilly, and I knew that (apparently didn't know how hilly), so I wasn't gunning to PR, but I wanted to run smart, strong, and solid. I wanted to know that when I finished, I was ballparking (yes, it's a verb) near my PR, which would show how hard I've worked lately and that I'm closer to that sub-2 goal than I think I am at times. I wanted to run in a way that would force me to push harder than I normally do, that I would feel it at the end, and be proud of my effort. Do-able, all around.

The start: immediately sets you on an uphill battle. Rude. The course starts (and finishes) on a service road through the gardens, so it's not as wide as one would like, even for a small race like this, so the first mile I spent weaving through folks trying to find my own groove. About .6 miles in, you hit the real road and everyone can do their own thing. Once I had space, I bolted out and tried to make up for some of that. See Mile 2 split for proof. Happy running morning already! I was planning on fueling smart: had a pack of caffeine Sport Beans 30 minutes before the race, and brought along Bloks for every 3 miles. Intentional, for pretty much the first time ever.

It was somewhere around the course's Mile 3 sign that I noticed that at every mile marker, my Garmin was about a quarter mile behind. I didn't think too much of the quarter mile, being that it usually catches up with itself, and that we'd make up for it.
Seriously. So pretty.
The middle: Amazingly, felt really good, even on those beasts of hills they call town. Happy with my strides, was watching my form, and felt pretty great. Was rocking through Clemson, enjoying the scenery, trying to find those hidden eggs, and just see how hard I could push through this race. Loved miles 4-7ish, where we ran across three dikes along the river (lake?), so were on grassy trails and at some point all-dirt trails. It was a surprise, but felt really great on my legs and enjoyed the views! Awesome. I also PRed my 10K (too bad this wasn't a 10K race!) split, at just about 58 minutes (woo!). Coming out of the woods and trails around mile 6, my Garmin again only read 5.49 - a whole half mile behind?! Now I was worried. I asked a guy near me what his watch read and he said the same. Hmmmm.... Mile 7 brings you back on to campus in the golf course, takes you up and around the center of campus, around the athletic complexes, and back across where mile 7-ish began. And where my downhill started...
The end: ...which is funny, 'caus miles 8-12 are basically all uphill. Seriously. Who didn't tell me this? So first off, without too much detail, I'll admit to breaking a cardinal Ragnar rule. I'll leave you guessing which one. It was an emergency. And then trudged along uphill, just ready to be done. I never saw a mile marker for 9, but when their course said 10, I had barely passed 9.00 on my Garmin. Started to freak out. Miles 10-12 are the worst: one, long, straight uphill shot until you get to the road that leads you back into the botanical gardens. I jogged along in here, but mostly walked, and figured I'd save the little I had left to get back down into the gardens. The only good part about the race starting on an almost-all-uphill is the casual downhill back to the finish. Somewhere along where my watch said 12 miles (their 13 mile marker), I was at 1:58:xx and gave everything I had into the end. My Garmin ended at 12.17 miles. 
#9... kind of?
I got my medal, and walked back to the chip table to return mine. One of the triathlon students (the race partially benefited the Clemson tri team as they try and make their way to Nationals) was there, and upon my asking if the course was certified (I know, silly me), he says, "I mean, it's short... but a mile short? Don't think so. But definitely short." Super. After walking around a bit and listening to folks, heard quite a number of people commenting on how short (a mile+ for most folks) their race was. 
Today was I looking closer at the maps and found where part of the change occurred. Mind you, there were no folks out on the race (minus the aid stations and police officers at road closures), and the course is only marked with signs and duct tape arrows on the road. So I'm not sure how/where/why we missed that extra half-block, but apparently that shorted us at least .7 miles.

So that was it. My final chip time is 2:02:28 - let's say I had bolted out another .8 miles at least, just to get over the 13-mile cusp, I would have PRed by seconds, or at least hit my current standing time (2:09). With that, given the challenge of this course, I'm happy. Given the mileage, I'm disappointed. 
First half of the race = awesome. Really, until mile 7 = awesome.
Race Pros
- Great, small local race
- Incredible scenery, especially if you've never been up to Clemson before
- Adorable shirt & medal to match 
- Decently priced (can't beat $55, and the price never changes)
- Well-run, great staff, great student volunteers

Race Cons
- No course volunteers for actual directions, all via signage or duct tape arrows on the road... thus that missed turn
- Short course? 
- Those blasted hills. Miles 10-12 are really the only part that are just insane. Rest are manageable!

I then drove around campus (being that we ran most of it, I knew where I was going) to get more of the Clemson experience in. I even got to break in found my way into the stadium! It was kind of cool - spring must be incredibly gorgeous up here and can only imagine how pretty it is when everything's in bloom, botanical gardens too. 
Hello from Death Valley!
All in all, I ran strong. I ran solid. And ran mostly smart. Ready for the next four weeks and this sub-2 quest to take off! Last race until April 28. Here we go!
Awesome medal at least? Photo cred to Adventure Geeks.
 Did you race this weekend? Would you wear ears for 13 (or 12) miles?



Side note: ViewSport giveaway winner revealed Wednesday!

Friday, March 29, 2013

Sub-2 Dreams


Y'all know that one of my primary goals for 2013 is pulling off my first sub-2 half marathon, among other speedy goals and general fitness things. My half PR currently stands at a 2:09, so I have a little bit of work to do - 9 minutes (and 11 seconds) to cut off to hit at least that coveted 1:59:59.

I've decided my time is just 4 weeks from now:

Nike Womens DC - you're mine.

I am almost done with Week 1, and am excited about the work I've done already. I have only these five weeks to get back in gear, and get some really tough workouts under my belt, but I'm ready. With this course, I feel that I have a great chance to make this happen:


It's nothing completely out of control, and with one realy good downhill, I think this course provides a great chance to not only do a little work, but that it sets me up for a great sub-2: two hills, one great downhill, and completely (or almost) flat all the way inbetween.

So that being said, I've got a tough five four weeks. My longest run since the marathon (prior to last week's Publix Half) was two 6-mile-ish runs, and a handful of wimpy runs inbetween those. My speedwork with the Athens Road Runners has certainly been helpful to getting myself back in gear. With those regularly accounted for, and thanks to running with some fabulous people, I think those are going to make all the difference. With that, a lot of this is on me to rock solo.

My plan, friends (image links to Google doc training plan):


- Rest/XT:  There are two days of Rest/XT each week. My intention is to take one as a full rest day, and use the other for some true cross-training and strength days.
- Speedwork: 1 day of speedwork per week. While this plan has specific speed sessions mapped out, I'm working with our track coach every Wednesday. He knows of my sub-2 plan and is going to help make sure that I've got my ground covered. So these days may not be totally according to plan, but still in target zones.
- Runs:  Increasingly steady pace. I think I know that I already need to move up those paces a little bit, but I'm only in week 1, so will see how I feel coming off this week.
- Long Run: 1 long run each week at a moderate pace (10:18 or 10:24). Given that my longest run has been those 6 miles, I'll still be pushing it through those days. Looking forward to getting in some good mileage again!

Please note that this plan is derived from Runner's World sub-2 training plan and drastically modified to squeeze into my 5-week time allotment. I'm also not totally starting from scratch, thankfully, and thus why I'm jumping straight into an 8-miler to kick myself off this weekend and successfully complete week 1. Before you start any training plan, no matter how rigorous, consult your doctor, read it thoroughly and think about what's best for you and your fitness, timing, and strength. I think this is going to work well for me, but that's knowing my own limits.

So yeah - much to do, four more weeks to go! Wish me luck!You can also follow along with my newly coined #sub2orbust hashtag - all the things related to the next four weeks will likely be tagged. Join me... and apparently the lots of other folks using it too!

Other advice, tips, and suggestions for hitting a sub-2? What is your magic race time goal?

Wednesday, March 27, 2013

Track Tuesday 12 + A Giveaway!

My Track Tuesday this week was actually on a Tuesday! On a track! But... definitely not speedwork, but that's okay. I got to take on a new adventure (semi-new, anyway): the concept of the RUNch.

What is a runch, you ask? Great question! A lunchtime run: lunch + run = a runch! Not a new concept, necessarily, but it's really just starting to become a word. Pavement Runner talked about it here and Blonde Ponytail talked about it here. I've taken part in a few solo runches here and there, but for some reason am particularly excited about yesterday's. Still not sure why, but perhaps we'll uncover that here.


Many thanks to spending my should-be sleeping hours laying wide awake next to a snoring dog, I missed my alarm yesterday morning to get up, out the door and to the gym on time to get my scheduled 5 easy miles in. I then woke up (for real) upset about that, frustrated with some other on-goings, and knew that I needed to get my miles in, despite having no time after work. My solution? Packed my bag and got ready for a runch instead. Glorious.

Those 5 easy miles were really 4.37 miles with splits at 9:56, 9:55, 9:42, and 9:43 and then some, plus another half-mile walk back to the student center to get back to work. Heavenly. And just what I needed to get through the rest of a long day!

This morning, I made it to the gym (three cheers for that!) and got to test-run this awesome tank from ViewSport, an awesome line of athletic apparel ranging from tees to tanks and other fun stuff:

Confession: I had to look up what "Go Ham" meant. #oldlady

ViewSport is awesome - no girl likes to be that one that's like, crazy uber sweaty and just looking gross. However, this stuff makes it kind of, well... fun! When you exercise and begin to sweat, an invisible image appears. They call it Sweat Activated Technology - and the more you sweat, the clearer the image becomes! ViewSPORT reveals messages and images as you workout, anything from "Go Hard" to "Beast Mode," and hence their tag line motivation revealed. Fun, right?

So truthfully, I don't sweat tons (I know, hate me now), so I was kind of nervous that this wouldn't work and I'd just be talking about another tank top. Being that I spent my morning at the gym instead of running outside, I threw on a long-sleeve tech tee over, and left that on during my 3 miles today, just to ensure I'd have something to show you. It worked!

And many thanks to my friend Jacob at ViewSport, I'm giving away one ViewSport item to you too! Get excited - there's some adorably awesome shirts on their website! Giveaway is open through Sunday, March 31, and will be announced on Monday, April 1 here at #runmeganrun. Don't miss out!

a Rafflecopter giveaway

Additionally - any item in ViewSport's Easter Collection is 40% off with the code 'EASTER40' at check out through April 2!

Joining us for Track Tuesday this week too? Are you a regular runch-er?