Race Recap: Rock 'n Roll St. Louis

Sunrise in downtown St. Louis as we wait to start the race.

I couldn't have asked for anything more at Rock 'n Roll St. Louis on Sunday.  Delightful weather, upbeat crowds, good bands, terrific volunteers.  Oh yeah, and a smoking new PR :)

Emily and I arrived downtown just before 6:00am and found rock star parking near the starting line.  We took our time stretching, visiting the porta-potties (so many available!  Kudos to the race organizers), and eating one last bit of banana.  Nerves mounted as we waited around in our corral, but overall we were just excited about our day.

Nervous smiles as we hang around in our corral.

We wanted to beat Emily's half marathon PR of 2:08.  To do so, we planned to run the early miles at a 9:45 pace, kicking it up to 9:15-9:30 around mile 8, and drawing closer to 9:00 for miles 11 to the finish.  A thick crowd and an early restroom stop threatened our plan at the outset, but we weren't rattled.  We hit the 5k checkpoint at 30:29, which was certainly slower than we anticipated.  At that point, however, the crowd had thinned a bit, and we could make our way through the field with less weaving.  The slow early pace didn't bother me, as I hoped we were conserving energy and would have more left in the tank for the later miles.

Feeling strong at mile 8.

We faced an unexpectedly long climb at mile 4.5 (with the early morning sun in our eyes), but we cranked that mile in 9:30.  Entering mile 6, our energy flagged a bit, and we embarked on the part of the course that did not have live entertainment.  (Citing respect for the neighborhoods, race organizers informed us that there would be no bands from miles 6-9, an unfortunate point in the course to be lacking distraction.)  We kept a good pace, however, and hit the 10k checkpoint at 58:58.  Mile 8 brought us to a familiar park where our families were waiting for us.  Seeing their happy faces and stopping for a quick hug gave us an extra spring in our step.  We logged the next two miles at about 9:20 each, and we agreed to try to hang at that pace until the mile 12 marker.

My sweet cheering section :)

While miles 1-6 were rather urban, starting in downtown and then traversing some industrial areas, miles 7-12 took us through beautiful neighborhoods and along well-maintained parks, and many of the residents came out to cheer us on.  As we were kicking up the intensity of our effort, I was grateful for the distraction of lovely houses and cheering fans.  The band at mile 11 was my favorite of the course, for no other reason than their rendition of "Run Around Sue" made my heart happy and gave my tired legs a little extra pep.

As we planned, I pushed the pace as soon as we passed the mile 12 sign.  Emily stayed a step behind me but promised that she was ok.  Mile 12 took us across an overpass into downtown, and the view of downtown and the other runners in the field was fabulous.  Pushing uphill at the end of that mile, however, I could tell that my energy was waning.  We saw my parents right at the 13-mile mark, and I mustered a smile and a wave for them.  As we neared the why-does-it-still-seem-so-faraway finish line, Emily stepped ahead and took the lead.  "Let's go," she said.  "Let's get it!"  I didn't know I had any gas left in the tank, but I found just enough to turn in a strong finish alongside her.  We couldn't believe our eyes when we saw the official time: 2:03:58!  More than 4 minutes faster than her previous record, and 8:21 faster than our April race.

This giant street marking totally messed with my carb-starved brain.
This faux finish was at the 13-mile mark, and that final .1 seemed endless...

Full of pride and finish line adrenaline, we walked to the car discussing possibilities for our next race.  One good finish line deserves another, right?  We will plot our spring race soon enough, but for now, I'm going to bottle up the excitement of this finish and savor the sweetness of hard-earned victory.

Elated at the finish line!

Race Recap: Run for the Hills 5k

On Saturday, I returned to a familiar 5k course feeling a bit unsure and apprehensive, but I left feeling empowered and victorious.  In the week preceding the race, I had my heart set on achieving a new PR.  Come race morning, however, my confidence flagged, and my interest in that goal waned. My body was strong, and I knew I could run hard, but my brain was wimping out big time.

Pre-race smiles with Dan.

Emily and I are ready to go!

In perfect, 60* weather, Emily and I ran a 2-mile loop from our houses to the starting line, which felt very good.  As the starting gun fired, Emily said, "Don't stay with me if you want to run fast.  Run your race!  I'll see you at the finish."  We ran together for the first mile and then separated when she grabbed some water and I went without.  We clocked the first mile in 7:58, at which point I was sure that negative splits would not be attainable.  Logging one sub-8:00-minute mile is huge for me; to add a couple more sounded impossible.

I headed up the first hill, passing several runners along the way.  I cruised through a flat stretch and then a nice downhill, logging the second mile in 7:52.  I felt good as I approached my least favorite part of the course: the hill at mile 2.  Even on this hill, however, I kept my focus, thought about running tall and strong, and I passed many people as I climbed.

By the time I crested the hill and neared the 3-mile marker, I was mentally and physically spent.  I was exhausted, and running fast no longer felt fun.  I rallied mentally by telling myself that I do hard things all the time; this was just another hard thing that I had to do.  It was time to embrace the suck.  Taxed but still pushing, I finished that third hilly mile in 7:29.

Coming down the final stretch, I surprised myself by finding some extra gas in the tank and kicking it into yet a higher gear for a strong finish.  I finally closed the gap on a man I'd been trailing for half a mile and crossed the finish line alongside him.  Official finishing time: 24:24!  I blew my old PR out of the water by 3:04!!

The best cheering squad on the planet!
My generous parents wrangled my kids and my nephews so we could run. 

After refueling, rehydrating, and cheering for the rest of our gang, I ran the 1-mile kids fun run with my 6-year-old.  We had a disastrous experience last year, so I felt a bit unsure as we set off.  He wore a cape my sister had made for him, which inspired cheers from many spectators.  He fed off their excitement and had a great time.  We did a mixture of running and walking, as we had planned, and he was happy throughout.  What a difference a year makes!

Super D. and I are ready to race!

After crossing the finish line with Super D., I checked the standings and saw that I placed 4th in my age group.  I finished 75th overall (out of a field of about 350), and I was the 19th woman.  To say I was ecstatic is to say that an ultra is a little race.  We stayed for the beginning of the award ceremony to cheer for my friend David, who finished 3rd overall.  As we were heading away, David came racing toward us, medal in hand.  "You won 2nd in your age group!" he cried as he handed me the medal.  I was confused but excited.  It turns out that the top two women in my group were 2nd and 3rd overall, which moved me up to 2nd in our age group.  A technicality but still a win - and a medal!  I wore that medal with pride all day :)

Special shout-out to Sparkle Athletic for my blingy skirt.
I think the sparkles gave me speed!

I left the race thinking that this PR would probably stand for quite some time.  Now, 48 hours later, I'm thinking about what speed work I could do next summer to try to top it again next fall...  This is what I love about running: it always pushes us, calling us to be the best that we can be.

Race Goals: Run for the Hills 5k

For the fourth consecutive year, I'm running a local race in the St. Louis Hills neighborhood.  Aptly named, Run for the Hills is an annual tradition for my family.  The race originated more than 20 years ago, and my parents have participated in the event every year since its inception.  Not runners, they walk the 1-mile course around Francis Park, the heart of the neighborhood.  I walked with them for many years until I ran it for the first time in 2011.  I was thrilled by my debut performance - my first ever 5k - and my time from that race has proven tough to beat.  In two subsequent attempts, I've not bested my original time of 27:28.

Though I've been focusing on distance rather than speed lately, I would love to set a new PR on the course tomorrow.  I know I am a stronger and smarter runner now than I was in 2011, and I would love a shiny new PR to prove it.  The course has some hills, as its name would suggest, and the most relentless one comes at mile 2.  I know that hill intimately - my childhood best friend grew up on that road - and I've run it countless times.  Yet somehow it always seems to hang me up on race day.  Tomorrow I hope to keep laser focus on that stretch of the course, forgetting that last year I was passed on it by a woman pushing a double stroller.  Ouch.

As always, tomorrow's event will be a family affair.  My husband, sister, and brother-in-law are all planning to run, too, as is my BRF, Emily.  I want to enjoy the event with them, chat with other runners from the neighborhood, and eat some frozen custard at the end.  My oldest will be running the kids' 1-mile race after the 5k, and I'm excited to be running that with him, too.  (Fingers crossed that this year's fun run will include more fun and fewer tears than last year's.)

While I would love a PR, I will be happy with a strong performance and a time under 28:00.  There, I put it out into the world.  Now let's see what I can do...

A New Chapter

I had (have) beautiful, detailed plans for this blog. Scheduled posts. Timely subjects. Interesting perspectives. But life is preventing me from executing my plan. Kids refusing to nap. A broken washing machine. Mental exhaustion from major life changes. Mercifully, I've still had time to run, just not time to blog about running. If I have to choose just one, I choose to sweat, but I've missed blogging.

Back up a step.  Major life changes, you say? Yes, of the employment variety. Yesterday, I left a job I've held for the last 8.5 years. Though it wasn't ideal, it was a big part of my life for a long time, and the parting feels bittersweet. I've been preparing for this day for months, but I've been surprised by how mentally taxing the change has been. I'm sad to leave behind friends and work that I did well, but I'm looking forward to new challenges, new opportunities, and more time for my family. 

Deleting the work e-mail account from my phone.
A wonderfully liberating moment.

Moving onward, starting this new chapter of life, feels a little scary, like standing at the bottom of the hill with a full slate of hill repeats on deck. Looking up is overwhelming but strangely exciting. The climb(s) will be grueling but the rewards are sweet - the endorphin rush and badass feeling that only comes from conquering something truly difficult; from trying something that looks crazy to outsiders but that you know will make you stronger, faster, better. Today I stand the at bottom of this new hill, looking ahead and not knowing what awaits me at the crest. I'm excited and terrified, sad and elated, ready to start the climb and embrace the journey. 

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.

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?

Why I Run: To Enjoy Nature

Yet another reason I love running: it gives me a chance to be outside and experience nature.  I love the smell of fresh air, the sound of birds, and the sight of trees, grass, and my neighbors' landscaping.  Running gives me a chance to appreciate all that nature has to offer - or at least as much nature as this urban gal has at her disposal.  I feel more alive when I am outside, and running is my excuse to get out and be part of the world.

Sure, I spend plenty of time playing out in the backyard with my kids or going on neighborhood walks with them, both of which I enjoy immensely.  But running provides a perfect marriage of my love of nature and my need for a small window of personal time.

Innsbrook: beautiful views, killer hills, and a happy mama.

I incorporate parks and shady neighborhoods as much as possible into my daily runs, but my heart is happiest when I run out at Innsbrook.  The heavily wooded area provides home to wildlife well outside of my usual squirrel and bunny variety.  I often find wild turkeys, deer, and turtles, not to mention beetles, dragonflies, and many other flying insects.  When I'm not marveling at the wildlife, I enjoy the deep peacefulness of the woods and the coolness of the deeply shaded paths.  Innsbrook runs make my heart and head happy, and they challenge my quads and glutes with their relentless hills.  Happy heart and strong quads?  Life is good :)

Negative Splits

Yesterday's run was one that I'd love to bottle up and save forever.  The sky threatened rain as I headed out, but no rain fell until hours after my run, and the cloud cover made for a cooler run.  My legs felt powerful, my core was strong, my heart and lungs clicked along without any protest.  I ran several of the hills in my neighborhood, which have sometimes loomed large in the past.  Yesterday, they were easy as pie.  It was a run where I felt like I could go forever feeling free, energized, and strong.

When I set out, I had no firm plans.  I wanted to run 5 or 6 miles, and I hoped to achieve negative splits.  I felt good about my negative split goal through mile 4.  When I realized I had run that one in 9:24, however, I wasn't sure that I could continue to speed up for 2 more miles.  I thought I'd be lucky to just hang on to that pace.  Mile 5 felt surprisingly easy (another 9:24), and I glanced at my watch as I began mile 6.  It read 8:03AM, or 3 minutes past the hour I'd promised my husband I'd be home.  Not only did I need to beat a 9:24 mile to continue my negative splits, but I also had to book it in order to relieve my husband of kid duties.  I cranked it up, finishing out the run with an 8:41 mile.

A work of art that only a runner would appreciate: perfect negative splits :)

Elated doesn't even begin to describe how I felt at the end of this run.  This was my longest run since I admitted that I was injured in early April.  Running 6 miles, feeling strong and healthy throughout, left me with an incredible sense of accomplishment.  As I stood in my kitchen, stretching my quads as my kids filled me in on their morning, I felt invincible and ready to conquer the world.  It's a feeling I need to commit to memory so I can draw on it in the future when running - or life - feels like too much to handle.  The struggles will always come, but if I can remember this incredible feeling of triumph, I will survive the low points and return to victory.

Seen on the Run: Innsbrook

We are spending the holiday weekend at our favorite getaway: my parents' cabin at Innsbrook, MO. Nestled deep in the woods, the cabin is a peaceful oasis for all of us, and runs out here are rather zen-like for me. The stillness of the woods and beauty of nature surround me, helping me to reflect on all of the good things in my life.

I love our neighborhood and wouldn't trade it for the world, but urban runs rarely leave me with the overwhelming gratitude that I feel after a run at Innsbrook. Post run endorphins coupled with deep-seated gratitude equals one happy mama. 

A beautiful view of Lake Lucern early in the morning.

All this bliss doesn't come without a price: did I mention the killer hills? Few flat stretches exist in this little corner of the world, so every run is a hill workout. The inclines used to overwhelm me, but today, I embraced them and dare I say, even enjoyed them. I was sucking wind while my quads burned, but I felt joyful, triumphant, and strong. I will run hills all day long to capture just a glimmer of that feeling.

10 Running-Related Personal Questions

I have not yet posted about my profound admiration for the ladies of Another Mother Runner, but I promise, that post is still to come.  Yesterday, however, Sarah invited us to answer 10 questions about ourselves, and as a rule follower, I feel the need to oblige.  You can read Sarah's answers on the AMR blog; Dimity's are to air later this week.  As for me:

1.  Best run ever:  A scenic 6-mile run last April near my parents' wooded cabin.  The weather was gorgeous; the newly green trees beautiful; the views around the lakes breathtaking.  Before this particular day, I had not run much at their cabin, so the sights and sounds were all new to me.  At one point, I came out of a wooded passage, and as I rounded the curve, the view of the sun rising over the lake was nothing short of spectacular.  In fact, I was so inspired by the beauty of the scenery that I hardly noticed the killer hills, though my quads definitely felt their effects the next day.

2.  Three words that describe my running:  Always moving forward.

3.  My go-to running outfit is:  Fairly basic: a pair of Champion running shorts from Target, a wicking shirt, and a headband to keep my hair out of my eyes.  If I'm running in daylight (unusual on these dark fall mornings), I'll wear a hat, too.

4.  Quirky habit while running:  I always end my run at a house near the end of my block with a giant flagpole.  I have no idea why this became a ritual, but now the flagpole always signifies my finish line.

5.  Morning, midday, evening:  Morning is always my first choice.  I love the quiet stillness of the world when most of its occupants are sleeping.  But sometimes life gets in the way, and I sneak in midday treadmill runs while my kids nap or an evening run after my husband gets home from work.  But morning is always best.

6.  I won't run outside when it's: icy.  I'm cool with rain, snow, heat, and humidity, but I refuse to deal with ice, especially since I have a treadmill for those too-icy-to-hit-the-road days.

7.  Worst injury - and how I got over it:  I've only been running for a little over a year, so to date, I've not had to deal much with injury [have I just jinxed myself by saying that aloud?].  When I increased my mileage last spring, however, I found that my calves were extremely tight all the time.  I added in additional post-run stretches - and forced myself to do them after each run - and my muscle pain quickly dissipated.

8.  I felt most like a badass mother runner when:  I completed my first 10-mile run.  I wanted to log a double-digit run before my one year running anniversary, and I did it two weeks ahead of the deadline. One year previously, I could barely run 60 second intervals.  That lovely June day, I rocked 10 miles and felt like a BAMR.

9.  Next race is:  This Saturday (9/15) - a local 5k in the neighborhood in which I grew up.  A hilly course, but I love running those familiar roads.

10.  Potential running goal for 2013:  I hope to toe the line for a half marathon, most likely in the fall.

Looming Large

I'm planning to run a local 5k in about 10 days, a race during which I made my 5k debut last year.  Which in fact, is still the only race I've actually run.  But that's an entirely separate post.

This race traces through the neighborhood in which I grew up, and I love running along those streets that I've tread since I was very small.  There's one part of the course, however, that is a treacherous and seemingly endless hill.  It starts right around mile 2, and for me, that is always the hardest part of a 5k.  I've run far enough to feel fatigued but the end is still nowhere in sight.  Add that mental low to a serious hill and it makes for a tough race.

The hills are all in my head.  I know my legs are strong; it's my brain that needs to catch up.

I haven't run this part of the course in months, so I revisited it last week, and as I remembered, it felt very difficult.  The trouble is that the hill seems to go on forever.  You can't see the entire hill from the bottom as a curve obstructs the view.  When I reach the point that initially looked like the top, I follow the curve and realize I've only finished half of the hill.  Even though I've run this hill many times, it still looms large in my head.

This weekend, I knew I had to nip my worries about this hill in the bud.  We visited my parents' cabin, which is set in a heavily wooded and highly hilly area.  The hills near their cabin put all inclines near my house to shame, so as I ran up and down them on Saturday, my legs learned the true meaning of the word hill.  I conquered some big ones this weekend - longer, steeper, and scarier than the one in the upcoming 5k - and it felt great.