Rock 'n Roll St. Louis training update

Halfway through our 12-week training plan for the Rock 'n Roll St. Louis half marathon, things are rocking and rolling along.  We suffered through a few sweltering long runs in late August, but what else should we expect in the steamy Midwest?

Last weekend, we were blessed with an amazingly wonderful long run.  With 8 miles on the docket and a weekend of wall-to-wall activities, we set off on our long run at 5:15 on Sunday morning.  The air was perfect - crisp, cool, and clean - and the miles felt effortless.  We combined a few of our usual neighborhood routes while the conversation flowed and our feet floated through the miles.  (Or nearly floated: after running these roads several times per week, how did I still manage to find not one but two potholes?!)  I felt healthy, strong, and unstoppable throughout the run.  I was a bit sad to see it end, knowing that such runs are few and far between.

Insert my foot here.  Twice.  Le sigh...

We've interspersed a bit of speedwork into our training, varying between hills, intervals, and fartleks.  The speed sessions have added a new challenge to our usual runs, but the jury is still out on whether we are actually gaining any velocity.  When the cooler weather comes to stay, we may see some noticeable difference; at the moment, we look consistent but not extra speedy.

I've been far less diligent with strength training than I was during my last training cycle.  In the winter, I did strength circuits twice per week through the duration of the training plan.  This time, I've averaged about once per week on strength, but I've incorporated more yoga.  My body feels happier when I practice yoga regularly, and I love the chance to relax and focus on taking a slower pace.  Yoga and running are saving my sanity these days!  Though I could certainly stand to do more squats, lunges, and planks, I'm overall rather satisfied with this cycle's cross-training.

Five and a half weeks until race day, and I feel far more confident than I did at this time in my last training cycle.  Now that I know I can cover the distance, the race feels a bit less scary.  It's certainly not a gimme, but I know both my body and my mind have the strength to run 13.1 miles.  I'm more excited than terrified, looking forward to the crowds, the bands, and the other runners.  Anything can happen, especially with several more long runs to tackle, but I'm feeling optimistic and hopeful for good weather and a terrific race day.  Bring it on!

Heat and Humidity

I have been truly spoiled by a very unusual St. Louis summer.  In late July, we enjoyed nearly two weeks of faux fall during which I ran in 60-degree weather, unheard of here in the steamy Midwest.  However, it appears that we've used up all of our beautiful weather, and we are now suffering through an excessive heat warning.  Issued in the middle of last week, the heat warning is due to the combination of high heat index (105-110) and high humidity (over 80%).  With overnight lows barely dipping to the mid-70s, the air in this city is thick, soggy, and suffocating.

We had a 7-miler on deck this past weekend in training for the Rock 'n Roll half.  Though we usually like to sleep in on the weekends and head out around 7:00, we reconsidered due to the heat.  We started around sunrise and got the first four miles in before the sun really started bearing down.  The last three, however, were pretty brutal.  I scanned every stretch of sidewalk for sprinklers and slowed down each time I found one so I could enjoy a brief reprieve from the heat.  After our run, we cooled down with a walk, searching for one last sprinkler to bring our blood pressure back onto the charts.  When we finally found one, we stood in it for several minutes, which surely caused the homeowners (our new favorite neighbors!) to question our sanity.

To stay hydrated during this hot streak, I've been drinking sole each morning.  This saltwater solution helps balance out electrolytes, which I surely need after sweating out buckets during each run.  It could all be in my head, but I think the sole has helped me stay energized and healthy while exercising in the heat.

Have you ever tried sole?  Do you have any other hot weather survival tips?

Back to Reality

After a week of vacation with my extended family, we are back home in steamy St. Louis and settling back into our routine.  We enjoyed seven days of sunshine, splashing in the pool, and playing on the beach.  The 12+ hours in the car each way I could live without, but it was all worth it for a break from the daily grind.

I had hoped to run two or three times while on the road, and I'm pleased to report that I worked in three vacation runs.  Before I left, I talked to a number of mother runners who raved about the beauty of a vacation run.  Having never run on vacation before, I nodded along and took their word for it.  Now that I've done it, I agree with those (ever so wise) ladies 100%!  There's something extra blissful about running in a new area, and I felt an added gratitude for being able to travel to a beautiful place and have the freedom to explore it on foot.  And running while watching the sunrise over the Gulf of Mexico?  Truly breathtaking and awe-inspiring.

My running routes were fairly limited, so I mostly ran out-and-back paths along a beachside highway.  At home I usually run loops, so it was fun to mix things up with the out-and-back routes.  I enjoyed looking at the beautiful beach houses, imagining what it would be like to call such a gorgeous place home.  I saw many people running along the packed sand of the beach, but I wasn't quite so adventurous.  I did, however, venture out to the beach at the end of my last run to get my beach running shoe selfie:

A beach shoe selfie!  Mission completion.

In addition to my three solo runs, I also logged some bonus miles with a few members of my family.  My husband, sister, and brother-in-law are hoping to run a 5k race this fall, so they're building up mileage in preparation.  The humid, muggy Gulf air was not easy on the lungs, but they did great, and I loved having some company at the end of my runs.  Post-run, we cooled off with a dip in our pool - a perfect way to bring the blood pressure down after a good workout.

While I loved vacation and the chance to run while traveling, I am very happy to be home.  Emily and I met up for our usual early morning run this morning, and my feet were glad to be back on our home turf.  Home sweet home :)

I found a little remnant of the beach on my running shoes today.

Vacation goals

These days, my head is a swirling jumble of reminders, to-do lists, and activities.  I'm trying to maintain a delicate balance between family, marriage, work, volunteer positions at church and school, friendships, my kids' blooming social calendars, and running.  Looking at that list, the rational side of my brain shouts at me to let something go.  Drop a commitment or two and feel liberated from the overburdened life.  But as I read through the list again and again, the only item I could realistically drop is running, and that isn't going to happen.  Running is the singular thing I do for myself most days (well, I shower and brush my teeth, too, but those are more for the greater good of those around me than for personal enjoyment).  Though it adds one more thing to my already full plate, running keeps me balanced and grounded and makes me better able to tackle the rest of the items on my docket.

Because running is not optional, I'm determined to log some miles while on vacation next week.  I'm looking forward to exploring a new area on foot - a statement I couldn't have made a month ago.  No longer burdened by new route phobia, I'm truly excited about running along unfamiliar terrain.  And the idea of cooling off in the pool post-run (and replenishing lost carbs with a beer or two) sounds absolutely delightful.  Perhaps I will give pool running another try, too.  While not my favorite form of cardio, it might be a fun way to change up my exercise habits and take advantage of vacation amenities not available to me at home.

Insert my sisters and me here.  Post-run recovery poolside; does life get any better?

I've never successfully run on vacation before, so this is a new challenge for me, but one that I look forward to tackling.  Are you a vacation runner?  What is your favorite aspect of running while on vacation?

Race Recap: Innsbrook Independence Day 10k

On Saturday, I tackled the Innsbrook Independence Day 10k. Innsbrook sponsors a 2-mile, 5k, and 10k on each of their three big summer holiday weekends. I've wanted to do the 10k for years, but scheduling, heat, and apprehension have kept me from showing up at the starting line. With unseasonably cool temperatures on deck and legs that felt fresh and strong, I knew this was the weekend to make it happen.

Elevation profile for the course.  An easy start with a crazy hilly finish.

Race day weather was picture perfect, as predicted: mid-60s at the start with a slightly overcast sky - my favorite running weather. The 10k field was quite small with just 40 of us tackling the distance. Small but mighty, we took off to explore 6 miles of wooded scenery on foot. 

More than half the field passed me in the first mile, but I reminded myself that I wanted to start slow. I had no idea what the first half of the course held, but I knew the back half was hilly; better to conserve energy for those late inclines. Much I my surprise, the entire first half was flat as a pancake. I enjoyed the views along the path and spent most of those early miles chatting with a gentleman from Nevada.

As the climb started at mile 3, I saw that my conservative strategy was starting to pay off.  I passed six runners on that first massive hill and felt happy and strong.  My pal, Jack, hung with me for half the hill and then wished me well; he didn't have it in him to maintain pace through the back half of the course.  After saying farewell to Jack, I could see just one runner ahead of me: a woman in a striped tank top who was consistently about a third of a mile in front of me.  I chased her up and down many hills, and nearing mile 5, I started to narrow the gap between us.  I passed her just after the 5 mile mark, but I could tell that we were both running out of steam.

Mile 5 through 5.5 was the toughest part of the course for me.  I was feeling tired and hungry, and with her now at my back, I had no other runners in my view.  And of course, I was climbing yet another incline.  I slowed to a walk to take a drink from my water bottle and do battle with the part of my brain that wanted to quit.  "Suck it up, buttercup," I told myself.  "You've come too far to stop now."

I forced myself to resume my running stride and even found enough energy to finish strong, running my last (mostly downhill) mile in 8:50.  I crossed the finish line in 55:09, conquering even the loftiest goal I had set for myself that day.  I downed a banana, chugged some water, and cheered in other runners as they finished their race.

Overall, the race was a wonderful community event.  Though there were no crowds of spectators to speak of, the camaraderie among the runners was spectacular, and I enjoyed the gorgeous views along the course.  I definitely plan to run it again and try to improve upon my time.

Happy 4th of July!

Here in the muggy Midwest, I expect to celebrate the 4th of July with grilled hot dogs, cold beer, and buckets of heat and humidity. However, Mother Nature has looked kindly on us this year, and we're celebrating with gorgeous temperatures and a clear blue sky.

Gorgeous blue sky over Francis Park today. 

Happy 4th of July to all of you! I hope your celebrations are full of friends and family, cold drinks and warm hearts. And I hope you are enjoying a view like ours today, too. Life is good. 

July Goals

In the heat of the summer with vacation plans on deck, it seems wise to put a few goals into writing.  I need to keep running this month to stay sane, and posting my goals into the blogosphere will help me feel more accountable.  So here they are, my goals for the month of July:

1.  Run the Innsbrook Independence Day 10k.

I've wanted to run the Innsbrook 10k for a couple of years, but I've been very good at psyching myself out and avoiding the starting line.  This year, I'm going to push myself to make it happen.  I'm a little nervous about 6 miles of relentless hills, but the weather should be perfect this weekend, and I'm ready to push my comfort zone to give it a try.  No set time goal for the race.  I just want to finish it feeling strong and happy.

2.  Log at least 2 (but preferably 3) runs while on family vacation.

We leave for our usual beach vacation in a little over a week, and I've never successfully run on vacation.  I usually have the best intentions but then decide that my running gear hogs up too much precious cargo space.  I'd like to change that pattern this year.  I've checked out our rental location on Strava and planned a few possible running routes.  If I can get out the door 2 or 3 times during our 8-day trip, I will be satisfied.

Can't wait to take my own shoe selfie on the beach soon :)

3.  Take advantage of the long summer days by running at both sunrise and sunset one day.

The idea of a two-in-one running day is very exciting to me.  I've never logged multiple runs in a day, but for some reason, the idea is rather alluring.  During these super long summer days, I should be able to run my usual sunrise loop before the kids wake up and head back out for a sunset victory lap after I tuck them into bed for the night.  My husband will undoubtedly think I'm nuts.  He might be right...

4.  Start training for my fall half on July 28th.

I'll end the month by kicking off the training for the Rock 'n Roll St. Louis half marathon.  I'm still pondering options for our training plan, but I'm looking forward to the challenges and rewards of the training lifestyle.  In the meantime, however, I'll soak up the freedom of my current unstructured running days.

What about you: any specific running plans for the month of July?

Seen on the Run: Scoreboard Sunrise

Yesterday, I had the luxury of a late-for-me run.  Heading out at 5:45 on this long summer day meant that my entire run was awash in sunlight.  I slogged through many (many, many) cold and dark 5:00am runs this winter, which make me all the more grateful for this summer's sunshine.

While I made a lap around our neighborhood park, I watched the sun rise through the hills and trees, bathing the entire park in its warmth and golden glow.  The view was remarkable, and I debated stopping to take a picture.  But doing so would involve wrestling my iPhone out of my armband and stopping my GPS, not to mention derail my running groove.  So I took a mental note of the scene and moved on.

Life is good.

About a mile from home, however, I noticed the sun coming up over the football scoreboard at our local high school.  Again, I ran on.  But then I thought about my mantra of 2014: "I am here now."  Wherever here is, whenever now is, I'm trying to be truly present in the moment.  By fixating on my pace rather than appreciating the beauty around me, I was missing a chance to be present.

I stopped and retraced my steps to capture the image.  I'm certainly not a photographer and my sweaty fingers on an iPhone camera can only do so much, but I love the stillness of this image: a peaceful world and a day full of possibilities.  Stopping to capture that moment was worth losing a few seconds on my GPS, and I'm glad I have lasting evidence of this morning's beauty.  And evidence that I can pause my go-go-go brain long enough to soak up a moment.

Hello, June!

Yesterday, we spent a beautiful day enjoying some of my favorite parts of summer: playing in the sprinkler, eating a picnic lunch, racing up and down the sidewalk, riding bikes and blowing bubbles, grilling dinner, and watching the rain from the comfort of our screened porch. It was a one in a million day, and we enjoyed it to its fullest. The gorgeous weather had me itching for a run, but I knew my body needed to rest. I did yoga instead, which was refreshing and relaxing.

Playing in the sprinkler: quintessential childhood summer fun!

Today, however, I was raring to lace up and kick off the month of June mother runner-style. Emily and I met hours later than usual (7:15 as opposed to our usual 4:55 date), and we were both thrilled to be running in the sunshine. Of course, the sun meant hotter temperatures, so we included a drinking fountain stop along our route. It was a gorgeous morning, and my heart couldn't have been happier.

It was freeing to head out without a prescribed distance or a drop dead return time. Our weekday runs are squeezed into the tiny window before her husband heads to work, so we're always running against the clock. While we needed to be home today in time for church, the specific timing was much more relaxed and unhurried. What a glorious way to begin the month of June!