philly rock n roll half marathon

no speed work, no problem

September 16, 2012 by Kristy 18 Comments

Balls to the wall.

I decided that would be my mantra late last week. Since the Philly RnR was not my goal HM this Fall (the Philly HM is), why not go balls to the wall and put it all out there? The worst that could happen is I blow up during mile 10 and have a miserable race. I’m so conservative sometimes, I just wanted to run like a lunatic and ignore my gut telling me to slow down.

So that’s exactly what I did. I wanted a 1:45 finish time (8:00 average pace) so I went – balls to the wall – out at 8:00 pace at mile 1.

Splits:

Official time: 1:45:12

That’s a 2-minute PR from last November!

At mile 10 I realized I could make 1:45 if I sped up a bit. I could not get over how good I felt. I haven’t done speed work since May – could this really be from ultra training? Absolutely.

A runner’s speed is limited by their aerobic capacity. But after 10 marathons over 8 years, I didn’t think I could further improve my endurance (significantly improve, at least). Endurance was always my strong suit while speed was my Achilles heel.

That’s a small reason why I wanted to train for an ultra. If my aerobic capacity could be improved, ultra training would do it. And if my aerobic capacity improved, I may be able to run faster – despite doing no speed work.

So my ultra training turned into a little side experiment for me – with excellent results! The weather was also a factor in my performance today as was my no expectations mentality.

But on to better things…

Today my niece (she’s only 17!) and my sister-in-law became half marathoners!

Congrats girls – I am so proud of you! Enjoy the post-race high…you earned it!

Fear

September 9, 2012 by Kristy 14 Comments

The last time I ran under 9:00 pace was May.

Next weekend I’m running the Philly RnR Half and I don’t want to go into the race blindly and not know where I stand with my speed.

This past Spring (and many years before it) I was solely focused on speed. Then I switched gears entirely to train for a 50K. Going from fast running to slow running was easy, although I must admit my pride took a hit (and let’s keep in mind “fast” is a relative term here). But going from slow running back to fast running is frightening. I knew I had to make a date with fear this week to assess my speed – and I was scared to death.

I often read about ultra runners PRing in marathons done as training runs. These PRs are somewhat unexpected, as they focus little (or none) on speed work during ultra training. But the sheer volume of their training and the adaptions that come with LSD running enable these PRs. Also, since these marathons are merely a preparation for their ultra, they go into the race with little expectation. It’s just another training run to them so there is no pressure.

I am hoping I can reap the benefits of a summer spent slogging through mile after mile next Sunday. Do I think I’m in PR shape? No, but I hope to come close.

My half marathon PR is nothing to write home about – 1:47 at last year’s Philly HM. Given where I was speed-wise last Fall it should be closer to 1:45 or below.

OK, back to my date with fear (which kept getting delayed this week because of the humidity). The workout was 8 miles with 6 miles “fast”. I wanted to run between 8:00-8:20 pace and assess how this felt. Not entirely scientific (I should have worn my HR monitor) but good enough.

The 6 “fast” miles: 8:14, 8:20, 8:19, 8:08, 8:13, 8:03.

I’m happy I was able to run the last 3 faster than the first 3. Do I think I could keep this up for another 6+ miles? Probably not. My turnover felt awkward but that’s to be expected after a summer of slow running.

I got over the fear, I ripped off the Band-Aid…speed work is making a come back. I’m going to see how things go at RnR…no pressure, just enjoy the race.

I still have the Philly HM in November and that will be my goal race.

Mandatory Rest Week

August 28, 2012 by Kristy 14 Comments

8 days, no running
I always take a week off from running after a marathon. I highly recommend it. It’s obviously a much needed mental and physical break but an added perk is you begin to crave and miss running again. That generally happens around Day 5 for me and I force myself to hold on for 2 more days.

This time around 7 days turned into 8 because I stayed up late Sunday night to watch the True Blood season finale. This season was a little strange, no? Thank god for Eric and Alcide or I may have stopped watching.

Looking ahead…
Today I eased back into running with 6 miles. I felt great, aside from the humidity. I may do a 5K soon (what?!) to see where I am speed-wise. My last speed workout was Broad Street back in May. I do have 2 HMs this Fall – Philly RnR in September and Philly HM in November. I’m toying with the idea of doing the Runner’s World HM in October. I haven’t pulled the trigger yet though. Bottom line – if I want to PR in any of these HMs, I need to get back on board with speed work. Sigh.

Final thoughts on the 50K and ultra running in general
Official results were finally posted and I came in 14 out of 25 overall and 3rd out of 6 females.

I think it’s always good to wait a few days after a race to assess how you really feel about it. That way, you know you’re not making rash conclusions and your judgment isn’t clouded. So what did I think?

It’s such a different experience than the marathon but I liked it. Really liked it. As long as there is no grass running.

I train by myself so the whole running-in-the-woods-by-yourself-with-no-spectators was OK by me. I’m used to it. It was like a very long training run.

I love that walking is completely acceptable as is eating actual food.

I love the low-key atmosphere. Think of how much mental energy you expend before lining up for a big race. The logistics of getting there, parking, bag check, waiting in line for the porta potties, and getting to your corral…it’s exhausting. And don’t get me started on the expos. For the 50K I waited in my car until 7:50 and walked about 50 feet to to start line.

The girl that finished 2nd came in at 5:15. I didn’t show up until 5:54. Where else can you have that much lag time between runners? Side note on the girl that finished 2nd: I did some stalking and found out she has a blog. She’s a 3:15 marathoner and a cancer survivor. She’s only 36. WOW.

I definitely can’t wait for my next ultra (already planning on a 50-miler!). But it won’t be this year. I want to relax a bit and just run HMs for a few months…and give my legs a break.

If you watch True Blood, what did you think of this season?

Do you like big races? I do Broad Street (a logistical nightmare) and Philly RnR every year. It’s tradition…I have to do them even though every year I say never again…

inal ultra thoughts 2nd place girl

Now What?

April 24, 2012 by Kristy 24 Comments

Some people have asked me what I plan on doing after Boston. For many years I just ran marathons and chipped away at my time until I BQ’d. This is the first time in a long time where I don’t really have anything major planned. And, I must admit, it feels good!

I do have some plans though. Please, I’m not that spontaneous and fly-by-the-seat-of-my pants.

Immediate
I’m definitely burned out a bit from racing marathons. I need a break. So I’m taking what I love about marathon training – high mileage – and sticking to it. So how is that a break? I’m decreasing the intensity of those miles. No more track work for the foreseeable future. Tempo and progression runs will be done if I feel like it. But mostly, I’m going to run whatever pace I feel like on that day. Sounds a little bit like ultra training, huh?

Sooner or Later
Ultras! 50Ks and 50-milers! Running long is my favorite aspect of running so I think ultra training would be a good fit (because, let’s be honest, speed is not my forte). I’m not rushing into it yet and haven’t committed to anything race-wise but there just so happens to be a few ultras bookmarked in my favorites! We’ll see!

Future
BQ’ing again. I know I have a 3:3X in me and I would love to get another shot at Boston…and race it.

Racing
Other than Broad Street (popular 10-mile race here in Philly) on May 6, I have nothing planned except for 2 HMs in the Fall.

I’m really excited about this new running “chapter” as cheesy as that sounds. It’s very different from how I spent the past 10 years running but this change is much needed. Only good can come from it!

What are your running plans right now? For the future?

If I don't talk about it, it doesn't exist

November 28, 2011 by Kristy 16 Comments

The “it” in that title is my right hamstring. It’s still pretty tight. So tight that I only ran a whopping 6 miles last week (on Thursday). I was pretty sore after the Philly Half so I didn’t run Monday to Wednesday. When I ran on Thursday my hamstring wasn’t painful, just really tight. I felt it with each stride. I was hoping that it would eventually loosen up but no such luck.

Even though it killed me, I took Friday to Sunday off from running. RICE (rest, ice, compression, elevation) was the name of the game those days, along with lots of foam rolling (FRICE?).

I would be a liar if I said I wasn’t worried. I’m not in freak out mode yet because I’m not in pain. But, something is making my right hammie feel like a rubber band pulled too tight (overstriding is my guess, despite my attempts to correct it). This has been happening off and on since the Philly RnR Half in September. Thankfully, I’m seeing someone different this week for ART (finally bit the bullet and scheduled an appointment with a PT; I didn’t feel like the chiropractor was helping me). I’m hoping we can devise a plan to nip this in the bud. Boston training starts 5 weeks from today and I need to get my base back to where it was 3 weeks ago.

Funny thing is I took a yoga class yesterday and was fine. From my description you would think I could barely touch my toes. Just the opposite was true.

HP_209_Uttanasana_248 — Not exactly like that, but close

(via)

Enough with the Debbie Downer stuff…I didn’t sulk the entire weekend! I was quite productive: a little (online) shopping, decorated the house for Christmas, figured out my training plan for Boston, etc. I have a lot more time on my hands when I’m not running.

DSCN2064 — It's fake and pre-lit...how's that for lazy?

Ever have hamstring troubles?

Do you get a real or fake tree? I find that people have strong feelings on this, which I think is funny. I grew up in a fake tree house, so I guess that’s what I’m used too. A real tree would drive me crazy with all the needles falling everywhere!

Plan of Attack

November 15, 2011 by Kristy 21 Comments

After Saturday’s crappy showing at the WHYY 12K, I slightly reevaluated my plan of attack for the Philly Half Marathon on Sunday. Many of you said to not give up on my goals and I’m not…I’m just rethinking my approach and being a tad more realistic. Before I get into that though, here are the official results from the 12K:

59:31 (7:59 avg pace)
overall – 73/331
gender – 24/178
division – 9/62

Not too shabby for a crappy race! Painful, hating life race photos to come!

OK, my plan of attack…

THIS WEEK: easy runs! Speed work will not help at this point so I’m just resting my legs, especially after the 12K. I plan to take 2 complete rest days on Friday and Saturday. I’ve done this in the past for a HM and call it my “mini taper”. It has worked well.

RACE DAY:
1. Do not give up! I will NOT be checking out like I did during the 12K. The Philly HM is my favorite half; I think it’s way better than the Philly RnR Half. The crowd participation is insane for the HM (sorry marathoners, Manayunk is super fun but the run out to Manayunk and back from Manayunk is pretty lonely).

2. I would be happy with a 1:44:xx finish. As long as it’s sub-1:45. Nice, even 8:00 min/miles would get me a 1:45. I’m going to maintain 8:00 pace and hopefully towards the end drop a bit to get that sub-1:45.

3. I’ll probably wear a pace band. I’ve never wore one for a HM but feel it may be necessary for Sunday.

4. Expect it to hurt but enjoy yourself. Remember, I do this for fun 🙂

There are so many bloggers running Philly this weekend, I would love to meet some of you in-person! Anyone up for a mini meet-up pre-race? The race starts at 7am (ouch) but maybe meet at 6:30? Or Saturday? Let me know. Other meet-up ideas are welcome!