Twin Cities Marathon: Spectating Report

Sunday morning arrived quickly and with the BLARING of Susan's cell phone alarm.  It was...jarring... to say the least, but it's her rodeo.  <--that was my motto for the weekend.  We were up and at 'em and ready to get on the road before too long. 

True story:  I was almost as nervous about driving Susan to the Metrodome as she was about running a super speedy 26.2!  Ok not really, but I was super nervous about me getting us lost and her being late/rushed.  YIKES!  PRESSURE!  Naturally we got there with no problem, but I did manage to get turned around on my way back to the house.  ahhh yes.... that's more like it Jerbear.

I had time to sip some Caribou while waiting for Erika's mom to return, and soon we were off to Lake Calhoun to spectate around 4.5 miles.  It was such a gorgeous crisp fall morning, and for about 26 seconds I was jealous of those runners.  But then I remembered.... 26.2 miles is a LONG WAY TO RUN!

We chatted with some of the spectators around us and soon enough the lead runners were upon us.  I love watching elite runners because they just look so effortless!  And not too far behind were the women.  Girl power---channeling my inner spice girl, NBD.

I was concerned that I was going to miss Susan, until I heard her yelling and waving wildly in the distance.  I started screaming my face off while trying to take as many pics as possible.  FYI this is difficult.  She looked like she was flying, but was running just as effortless of the speedy mcspeederson’s leading the race.

From there I tried to keep my eyes peeled for some other runners I knew racing, but stupid me, I had no idea what they were wearing, and it’s freakin’ hard to pick someone out of those crowds of people.  Before long, I heard my name and realized Karla was cruising through, well ahead of the 4 hour group, and was looking good!  I was too slow to snag a pic of her.

Next it was time to meet up with Erika to stake out mile 17 of the course.  At first we thought we could see Susan at the halfway mark, but the girl is so fast you don’t have a lot of time to get from point A to point B!  When we got to the course, I realized that we had chosen a spectating spot along with another crew of Green Bay Packer fans.  Yes….this is where I belong.  :)

While looking for Susan, I saw Christopher, another DailyMile friend looking strong and bright (your yellow was easy to pick out!). 

Finally we saw Susan jazz-handing it up down the slight decline.  She was flyyyyyyyyyyyying.

Next we tried to go near mile 21/22 to hopefully see her again before the finish, but they were so packed with cars that we couldn’t find anywhere to park.  With some quick mental math, we knew we wouldn’t have much time to sprint to the course to see her, so we sadly, carried on to the finish line.  As we were walking up to the finish line, we heard the announcer cheering on the ladies who were shooting for an OT qualifying time.  INSANE!  We found a decent spot to spectate and yelled and screamed for all the runners.

It was getting close to 3:15:00 and we realized we didn’t know what time Susan actually started the race!  The text I had gotten confirming she started was at 8:13am.  Surely it hadn’t taken her that long, had it??  The thought bubble was still hovering over my head when we saw her flyyyyyyyyying down the finishing stretch.  Depending on when she started, I knew she’d be close to a PR and couldn’t help but to scream my face off for her (duh, SHE CAN’T HEAR YOU!) and then silently cursed the volunteer who was obstructing my finishing photos. :) 

Shortly after Susan came through I saw Chris cruising in to the finish line.  YAY!  Go Chris! 

We met up with Susan and got to hear all about her race (make sure to check out her race report!). 

As I was logging on to the tracking page to see how Karla did I heard the announcer over the loud speaker saying her name as she finished.  I see a sub-4 marathon chaser/running buddy for the spring!

I think one of the coolest things about watching the finish of a marathon is seeing all the chicas who don't have the "typical teeny tiny runner body" crushing 3:10 marathons.  Granted, I'll never be that fast, but to see someone who's essentially built like me cruise through in 3:30 gives me hope that I can keep working my booty off (although not literally) and be that speedy someday too.

After some chillin’ and a shower for the marathoner, it was time for me to hit the road and bid the gals adieu.  I’m already plotting when we can meet up for another race weekend! 

Busted out my ol' cheerleading skillz to make this sweet sign. :)

When I rolled in to town, I just wanted to curl up in my bed and sleep.  Snuggling sleeping on a futon with a buddy all weekend as a very light sleeper, I was tired, to say the least.  But I laced up my shoes and hit the bike trail for my run.

a)       My legs, particularly my ankles, were very swollen from spectating.  For some reason when I walk/stand a lot I get massive cankles.  It’s so freakin’ weird.  I’m guessing that driving home probably didn’t help.

b)      My knee was super swollen (from my spill).  The fluid would bounce up and down with every step I took.  It didn’t hurt but it felt weird.  I almost felt like I needed a sports bra for my knee!

It wasn’t the most fun I’ve ever had while running, but managed to make it through 5 miles in 48:52 for a pace of 9:47.

1000 miles + Twin Cities Marathon Expo

My ideal start to a weekend is a Friday off, and cool morning temps for a tempo run.  Ok, just kidding, I will probably dread tempo runs until the day I die, but the cool temps make it not quite so terrible.  Plus, I knew as soon as I was done, it was off to see SUSAN in the Cities!  Yippee!!


I had 7 miles with 5 at goal tempo pace of 8:15.
1. 9:39
2. 8:15
3. 8:11
4. 8:13
5. 8:15
6. 8:04
7. 9:15


7 miles in 59:54 for an average pace of 8:34.  Average tempo pace was 8:11!


Yes, I do think that would be the definition of "killed it."  :)  Usually I lose my mind on tempo runs, so I gave myself a free pass to "pat myself on the back."  According to DailyMile, apparently I had side stitches during miles 2 and 4 but I've already long since forgotten about that, I guess.  Hmm....

When I got home and was logging my run I realized that I had hit 1000 miles for the year.  That’s like icing on top of an already delicious and decadent cake (ie:  right up my alley…..mmm).  Of course I had to google stalk myself to see when I hit it last year….. 8 days sooner.  S.O.B……

After I was showered up and packed it was off to the Cities.  I’m known for getting lost while traveling, and assumed this adventure would be no different.  Imagine my surprise when I arrived at Erika’s doorstep without having to use a single minute of my “30 minute I’m bound to get lost” cushion! 

I finally got to meet Susan, and she’s just as nice/fun/goofy as she seems on her blog, aka she’s a big fun dork like me!  (I mean that as the highest level of complement, Susan, promise!)  We went to find some foooooooooooood and then hit up the Twin Cities Marathon Expo.

When we got to the expo, Susan had wrangled us some VIP passes for the weekend along with invitations to the reception on Friday night.  Race/run with Susan and you become a big deal, good to know!  We grabbed Susan’s bib and were immediately reminded of her running blogger celebrity status when the volunteer asked her if she was Nurse on the Run.  Seriously… it was too awesome.  Not to be outdone, 2 or 3 other readers came up to her while we were at the expo to introduce themselves.  It was seriously so cool.

photo borrowed from Susan, taken by me, so I figure it evens out. :)

After not depleting my bank account (I have no idea who I was this weekend, I didn’t spend $$$$$$$$ it was crazy), we hit up the reception and realized that it was primarily for vendors partnered with the marathon events and elite runners.  I’m willing to bet I have the slowest marathon time of the group…. FYI.  While there we ran in to Hannah who handles the social media for Twin Cities in Motion and asked to take a pic with us “big time running bloggers.”  Thanks for the ego stroke Hannah!  Also, thanks for the new blog to add to my reader!

quick! who has longer hippie hair?  me or susan?!? :)

Saturday we had planned to lounge around to rest up for the big event, so the only thing on our agenda was Susan’s shake out run.  Yikes.  Susan’s “easy” run  = my 5k race pace.  Should be interesting….. :/  She hooked me up with this sweet I <3 Sweat shirt, but secretly I think mine should say I = sweat, so naturally we had to match during our run.

We started off the run and I realized she wasn’t going to kill me, thankfully, and we chatted away.  Until I hit a speed bump.  Literally.  No denying that I’m a klutz.  FYI this is why I’ll never be a trail runner.  I wish I would’ve had the fall on video because I’m guessing it was INTENSE (=hilarious).  We continued on, but I think Susan was afraid I was trying to kill myself to get out of running with her, because our pace slowed a bit.  Ha.

uh...oops.  ouch.

We did 3.06 miles in 27:54 for a pace of 9:08.  Thanks for hanging with me!

Twin Cities Marathon Bound + Long Run PSA

Last spring, my dear bloggy friend Susan was trying to decide on her fall marathon.  It was between a marathon in Maine, where my dear running twin Danielle lives, or the Twin Cities Marathon, which is a mere 4 hour (ish) drive from me.  I threw out all the stops in convincing her that she should pick TCM by saying that if she ran it, I'd be there to be SUPERFAN! 
<--gorg fall pic from last year's TCM weekend

Well the weekend is upon us and I'm so stoked to cheer her on to a super fast finish.  For reals.  Her goal is sub-3:15.  When I was telling Kyle about how excited for the weekend I was and how speedy she is....

Me:  So if Susan needed me to pace her in the marathon, I could only do it for 2 miles tops (and I'd be d-e-a-d).  And she's capable of doing it for 24.2 more miles.
KK:  Wow, so her time is like... almost an hour faster than your best.....
Me:  Well now you're just rubbing it in.  :P

Last year I ran the TC 10 miler, and it was a blast, and then was able to spectate the finish line of the full as well.  I've never full-on spectated a marathon before, so I'm excited for my first.  Now everyone head over to Susan's blog and shoot her some speedy vibes.

And also send Danielle some speedy wishes.... she needs a 4:20 finish to take the lead in our "challenge"!
 And you know what the best part is... I get to enjoy all the fun of a big marathon without actually having to travel 26.2 miles on foot.  WIN!
__________________

Public Service Announcement:  It is ill advised to eat coffee ice cream, a few cheese curds, and chips with queso (in that order) for dinner the night before a long run.  It is even more ill advised to eat these items if you are lactose intolerant and fail to eat any lactase pills.

So my morning was a treat.

Despite my idiocy and a somewhat slow start to my morning, I had a delightful long run.  Since I’m skidaddling out of town for the weekend, Wednesday was the only day that would work to fit in my long run.  I had 12 miles to do, and when I stepped outside in shorts and a tee I was COLD.  Mmmm perfection.

My legs felt pretty sucky to start but it was beyond gorgeous out.  I seriously wish I had my camera with me, because the way the sun was falling through the trees was insane.  I had planned to do 3 minute pick-ups/surges every 20 minutes of the run, and I’m glad I did.  For one, it breaks up the monotony of the long run, giving you something to look forward to, for two, it lets you pick up the pace and the HR for a smidge of time, and most importantly, it shook my legs out.  Uff.

To add to my morning running ecstacy, I learned that the part of the bike trail that has been under construction all g.d. summer long is fixed.  So I was able to do my whole run on the trails.  Yayzies.  And this means that the races I’ve signed up for along the trail this fall will run on their normal courses.  Whoooooooo.

I ended up with 12 miles in 1:52:54 for a pace of 9:22.

I Heart Fall

This weekend my running was all unicorns, sparkles and daisies.

Thank god.

Kyle and I made a very last minute decision Friday afternoon to skidaddle out of town on Saturday to Minneapolis and I realized that my long run wasn't likely to happen during a mini-vacation.  Of course we made this decision after my lunch consisted of cooler ranch doritos and starbursts.  Perfect long run fuel!

I mapped out a run near my undergrad college for the first part of the run, and was going to swing back by my apartment and take on the bike trails for the last 8 miles.  It was the most beautiful long run weather I've gotten so far.  Low 60s, low low humidity.  A slight breeze.  :)  My legs did not feel awesomely fresh at the start, but I knew that completing a long run on tired legs would really "up" my mental toughness that I struggle with...constantly.

The first 6 miles were much hillier than I'm used to, but my pace didn't seem to be affected all too much by them.  Because it was so nice out, I was barely sweating, and barely sipping on my handheld.... IS THIS REAL LIFE?!?!?!?!? 
1. 9:35
2. 9:36
3. 9:51
4. 9:51
5. 9:35
6. 9:27

By the time I got to the bike trail, it was getting dark.  Now often when I tell non-runners that I run on the bike trail, they get super freaked out for me.  "aren't you afraid for your safety?!?!?!"  Well...no.  Apparently there used to be some really scary stuff that would happen to women on the bike trails.  :/  Which is why I avoid them at night, or make sure to bring a buddy.  I figured I could get a couple of miles in while the sun was setting and be ok. 

Well... I was right.  Except that it put me 2 1/2 miles away from home, with no choice but to run that remaining 2 1/2 miles in the dark.  Luckily there were some soccer games going on near the trail, so I wasn't all alone, but I guarantee my HR was up there pumping from adrenaline.  And so much for a flat last half of the run........
7. 9:41
8. 9:23
9. 9:33
More hills.  Bah.  The nice part was as the sun set, and the temps dropped, so did my heart rate, and so did my pace.  During the last few miles I wanted to get my HR towards the higher level of my LR zone, and plus I was somewhat certain that KK and my dinner plans were going to include me all stinky since I wasn't going to be home with enough time to shower.

The last few miles felt great, and with it being too dark, I had no idea what my pace was unless I went under a street light.  Wheeeeeeee! 
10. 9:15
11. 9:11
12. 9:00
13. 8:00
.1 :40 (6:39 pace)

I did 13.1 miles in 2:02:38 for a pace of 9:22.  Let's ignore the fact this is only 2 minutes off my race time from a couple of weeks ago.... **shakes fist at IT bands**

When I got home I had a text message from one of my co-workers saying that she had just saw me out running.  I responded that I just got home, and she thought I was insane because she had seen me running 2 hours earlier.  Haha welcome to my crazy running world.

So naturally after spending my Friday night doing a long run (followed by eating delicious Indian food with KK), I learned that I’d be heading to the cities next weekend, and with traveling to Fargo for a race the following weekend, I couldn’t justify this  trip to the cities.  Le sigh.  My checking account sighed in relief.

Saturday was spent being an Alabama fan and hanging out with the boy.  And Sunday was the most beautiful fall day ever.  I told myself that if I put in 90 minutes of study I “got” to go do my run.  Don’t ask me when running became my reward, but whatever… it worked. Since I skipped my recovery run on Saturday, I tacked a couple of extra miles on to my supposed to be 6 miler.  I legit felt like I could keep running forever. 

I did 8 miles in 1:16:39 for a pace of 9:35.  Average HR 153.

And then it was off to watch the Packers go 3-0 to start the season.  GO PACK GO!  I finished off my Old Chicago Oktoberfest mini-beer tour, and the German gal in me loved it.  Turns out that by day-drinking you’re fully capable of studying in the evening.  Good to know!

Weekly Wishlist + Scarves for PRs

Last night I knocked out some mile repeats for the first time in a long time.  I seriously can't remember the last time I did mile repeats, and I'm too lazy to check my running log for proof.  So just go with it.  I usually loathe mile repeats aka the devil's workout, which probably means that they're the best training run for me, because they suckkkkkkkkkkkk.

Anywho.  I had 3x1600m repeats at 7:41 pace and I was a little concerned as to how my legs would hold up.  I did a "test run"  (bahahahah punny) with the slower tempo run, but had yet to run FAST (for me) since the half.  I was pretty surprised/impressed! 

7:34
7:35
7:36

I did a mile warm up and half mile jogs in between the repeats, and a mile cool down.  It's always nice to "run" your workout instead of having it run you, ya know?  And I was so stoked about how well the run went and was bragging to KK about it, the enthusiasm must've wore off, because I think he agreed to accompany me on part of my run tonight.  Finger's crossed he wasn't just talking in his sleep.  :/  (likely, sadly).

And now on to the fun stuff.  The weekly wishlist:

I need this like I need to breathe.

Often?  Heavily?  I don't even know what that means, but yeah.

Buy it here.

I'm mildly (grave understatement) obsessed with Yoda. This is awesome.

Buy it here.

These are just too cute.  I love them stacked like this too.

Buy it here.

Buy it here.

This is a kid's scarf, but I don't imagine my neck is much bigger than it was at 14, so I think that's ok, right?  Polka dot love.

Buy it here.

This matches my bedroom.... I want it in a print.  So pretty.

Clearly I'm on a scarf kick.

Speaking of scarves, if you're new around these parts, I crochet super soft infinity scarves to help fund my running/racing addiction.  I started last fall, and it was a great way to supplement some crazy race fees and travel costs.  Plus I think the scarves are super pretty, and can't justify making myself one in every color, so this is the enxt best thing.  I don't have nearly as much time to devote to crocheting as I did last fall, but wanted to let you know that I am taking some orders, and it would be best to get your order in early as it's first come first served.

The scarves are $30, and the shipping and handling in the U.S. is $3.  There are a ton of colors to choose from, and each scarf is custom crocheted.  I'm also working on a super pretty cowl, so stay tuned for that unveiling.  Take a look here for some completed scarves and color options.  If you're interested, leave a note in the comments with an email to reach you a, or shoot me at email at jerbearshares [at] gmail [dot] com

Hard-Easy Principle + Fall Races

When I was planning my training program for the Sioux Falls Half, I consulted Coach Jason, as I typically do.  In previous years I've had 2 easy runs, 1 tempo run, 1 speed workout, and a long run each week.  I really wanted to keep the same format, but because I was starting the training while still not 100% post-Fargo, I was concerned about the two speedy days since those typically cause me to get/stay injured.  He suggested I do only one speed work day, but that I throw in some striders at the end of one or two of my easy runs.  Okie dokie!

After doing more heart rate training reading and research (yes, I like to read, especially about running, it's obnoxious, I realize!) I realized that the main purpose of heart rate training is to capitalize on the hard-easy philosophy.  Basically you can train almost everyday and should avoid injuries as long as you're following the hard-easy principle:  every hard workout is followed by an easy one (heart rate wise).  During my training I was having 3 or 4 "easy" runs and only 1 hard and 1 long (which is considered hard effort even though the HR is kept lower).  Hmmm. 

While I created my training for the Fargo half similar to my Sioux Falls half training, I have decided to throw in some "harder" workouts if my body feels like it on one of the "easy" days.  Tuesday and Thursday are considered easy since I only have about 30 minutes for a run between work and class, and yes that means I'm dripping sweat during class.  Thankfully it's at my computer not around people with noses.

Monday night I took advantage of this "freedom" and decided to run a route by feel and not pay much attention to my watch.  It's much easier to not pay attention to my watch when it's dark out FYI.  I ran harder than I do during as easy run, but easier than a tempo run.  I kept thinking, "Ok, if you had a 10 mile tempo run, what pace would you run it at?" 

And shockingly it was a great effort and a lot of fun.  The first mile was a bit of a "warm up" but still a lot faster than I usually do my warm ups at.  Plus it was on a hilly route.  I tried to focus on a quicker turnover, and "running on eggshells."  When all was said and done I had a pace at the slow end of my tempo range, and a heart rate toggling in between my easy and low end tempo/LT pace.  And I wasn't hating life while I did it (general theme for legit tempo runs).  I think I'll be throwing these in going forward!

I did 4 miles in 34:25 for a pace of 8:37.
1.  8:52
2.  8:32
3.  8:32
4.  8:29

One of the reasons I was happiest about forgoing the fall marathon was that I could race a bunch of shorter races (hopefully before the snow, ice and freezing temps arrive)!  Plus, since Danielle will likely blow my crappy marathon time out of the water for our "challenge" I need to bank some time in our shorter distances.  ;)

On deck is:

Fargo FM half marathon October 8th.

Hope Reins 5k October 22nd.


Trick or Treat trail 10k (although trail means bike trail, not trail-trail) October 29th.

Jingle Bells 5k November 25th. 

TV update:  I cancelled my cable and DVR and my service was up last Wednesday.  And when I realized the horrible timing with sweeps week this week I almost cried.  Please keep me posted on tv shows I must watch online, mmmk?  I caught the New Girl pilot on Hulu this weekend and loved it. But I could probably watch Zooey stare at a wall and call it quality entertainment.

Beer Cures What Ails You

All last week I was hardcore itching for a run.  In between rolling pin + IT band tears, I kept going knowing that it would get me out running quicker.  I had high hopes that Thursday would be the day.  But I failed the “jogging in place without stabbing pain” test that I had set forth for myself.  Luckily Friday afternoon I was passing with flying colors.  As soon as I got home from work I got changed and flew out the door.  I wanted to run somewhere in the range of 3-6 miles depending on how I felt.  Ok, full disclosure:  I wanted to run 6 miles, but I was willing to let my IT bands dictate the distance.  Annoying.

I was seriously flying for the first mile and a half.  My legs were FRESH.  And fast.  And fabulous.  And the air was cold.  Long sleeve tech tee and shorts weather is my FAVE.  But about a mile and a half in, my right IT band and quad started tightening up.  So I turned around at the 2 mile mark.  My leg got tighter and tighter and my pace got slower and slower.  Wah wah.

I did 4 miles in 38:18 for a pace of 9:35.

Let’s play:  When does the leg start to hurt??

1. 9:27
2. 9:18
3. 9:45
4. 9:48

It’s a new board game Hasbro is coming out with, I think. 

To celebrate commiserate my run, Kyle and I went out for dinner and drinks Friday night.  Oktoberfest mini tour?  Yes please!  I’m fairly certain I read somewhere that great beer heals IT band issues.  Bottoms up!  I had four 6 oz. samples of four of the tour beers….. and I called it a night.  Or I did after a mini dance party at my apartment with Kyle shaking his head at me in embarrassment.  Truly I just think he’s jealous of my moooooooooooves.

Saturday I was bummed to miss out on the group run.  I had high hopes of joining but after Friday’s run, I decided some biking/stretching/icing/rolling was in the cards.  I biked a boring 11 miles on the stationary bike at my gym, and then walked behind the building to get some froyo. 

P.S.  Whoever decided to put the great froyo place in the same building as my gym is awesome.

And because I could feel the beer working its magic on my IT bands, clearly we had to enjoy some more on Saturday night.  I got dolled up for the first time in 4 weeks.  True story:  I hate unpacking, and instead leave my suitcases open in my kitchen and “unpack” as I need the items.  I found my curling iron still tucked away inside.  Uh… sorry I look like a pile all the time KK. Ooops.

Since Bama was playing, I had to sport some crimson.  ROLL TIDE ROLL!

Sunday I was bound and determined to get in some miles, though I promised myself that as soon as my leg started hurting/tightening I would stop and just walk home.  I was concerned that continuing to run on Friday was just putting off my recovering.  I kept the pace slow, and made it 6 pain free miles.  WHOO!

I did 6 miles in 59:10 for a pace of 9:52.

My legs definitely didn’t feel fresh as a daisy, as they had on Friday.  Apparently biking zero miles and then trying to bike 11 miles fast will cause your legs to be tired.  Who knew?!?!  Towards the end of the run, my legs were feeling tired, and I started to get concerned, until I realized that they were just feeling fatigued vs. dead.

It got me thinking about the IT band issues from the race on Sunday.  It almost felt like my IT bands and quad were non-functioning after a certain point.  Instead of the muscle contracting and relaxing with each step it was just contracted and locked up.  It explains why my leg felt so heavy and my stride was so shortened, because my hamstring (which is definitely weak in comparison, and possibly part of the problem) was doing most of the work instead of sharing the duty.  It also explains why my hamstrings were insanely tight after the race (hamstring issues are about the one issue I haven’t had, knock on wood!).  Anyone have any knowledge or experience on this?

Either way, it was nice to have this worked out in my brain.  I know I couldn’t push through whatever it was, because I tried, but it was still annoying the heck out of me that I couldn’t figure out why I couldn’t, you know?  Hmmm… now on to correcting!

Oh and then some more beer was consumed while watching the Packers win (although they were looking rough to start with).  Beer is medicine I can get on board with, clearly.