Tag: 10k

San Francisco Marathon Training Week 9

Holy crap, I’m halfway there!

I’ve yet to decide if that is reassuring or reason enough for a panic attack.  It could go either way, it just depends on the day.  😝

After week 8’s less than stellar showing I was really hoping for a better week.  What I got was a learning week.   And an injury scare.   Then I finished it all up with a tough 10K.


Monday- 5 miles. I love seeing easy miles on the plan.  However, I ran these too fast.  I was about a minute under pace for the run.  While it felt pretty good at the time, I wonder if this added to the issues that popped up later in the week.   I also ran these miles in my Pureflow’s.  I was thinking of wearing them for my race so I wanted put a few miles on them since I hadn’t worn them since the SLO half.   My toes still feel squished but other that I remembered why I loved those shoes.


Tuesday- 1.25 mile w/u, 6 x 800, 1.25 mile c/d.  Since I missed week 8’s speed workout due to a head cold, I decided to do it this week instead of jumping to the 1K repeats.    800’s are hard.   The 600’s a few weeks ago had felt pretty comfortable, these did not, these were hard.    I also had technical difficulties of the hilarious kind.   I’ve been using the workout feature on my Garmin; I create the workout online and push it to my watch so I don’t have to try and track the intervals on my own.  So I programmed in what I thought were 6 intervals of 800 with 400 meter recoveries.   I felt like my first 400 m recovery was taking forever.   I kept checking my watch but it kept saying 399.9.  What?  Come to realize that I had programmed my recovery at 400 MILES not meters.  Oops!!    So from then I just tried to ballpark when to hit the lap button to end each recovery.     I underestimated each time, oops.    My recoveries ended up being around .15.


My goal time for each 800 was 4:30-4:42.  Actual times were-  4:28, 4:23, 6:38, 4:26, 4:24, 4:23.  So yeah that 3rd 800?  I had tried to see if I could fix the 400 mile recovery but not only failed, I had also started the run interval but not realized it.   I think it would have been in the line with other ones though.

Wednesday- Rest  My legs were feeling super sore.   I wore compression socks to work and changed from boots to flats.  That might not have been the best idea.  I also had an appointment with my gastroenterologist and I have a shiny new elimination diet to start this week.   During marathon training…yay?      Also pizza night was a giant fail.  Boo.


Thursday- 8 easy miles— 3.75 miles  With a 10K race on Saturday, the plan was to swap my easy run and my tempo.   My training plan advised against this as I was supposed to step up to 8 tempo miles this week but I really like this race.   I still felt sore and tired so I headed to the river path to get in an easy 8.  Ha!   My legs hurt from the get go.   My shins hurt, my ankles hurt, my arches felt off and my knees started to ache.    I gave it 2 miles to see if it was all in my head and if I was going to be able to run it out.  No dice.  I called it at 2 and hobble ran/walked back to the car.   It hurt.   I went home and stretched, rolled and put on compression socks again.   And tried really hard not to freak out.  Thank you to Heather and Ashley for putting up with all of my whining text messages.  😂

Friday- Rest  My legs were still super sore.   I was beginning to question Saturday’s 10K.


Saturday- Bands on the Run 10K  Could have gone better but I made it through it.  More on that next post though.  Why do beach races make my calves so sore?

Sunday- 15 miles- Rest  My alarm was set for an early run but when it went off, I said no.  I had started to feel the beginning of a headache Saturday night and tried to fight it off by sleeping with an ice pack.  No luck, Sunday morning it was a full on migraine.  I shut off the alarm and slept more hoping it would ease up and I could get some miles run in the afternoon.  Unfortunately, all the afternoon saw was a 2 hour long nap.   My head hurt so bad, I didn’t even complete this post in time to go up on Monday.    Once again, I slept with an ice pack that night.

Hmmm, well 4 days is better than week 8 right?  Unfortunately my overall mileage still hovered in the low 20’s.  The leg pain kind of freaked me out and I am making an adjustment to my training plan going forward.  I am swapping my Monday easy run for Wednesday’s rest day.   I knew my training plan was intense for a Slacker like me, even with dropping Friday’s run from the get go.   So now let’s see how I feel with 3 days in a row instead of 4.  Cumulative fatigue is one thing, I am freaking tired.    Plus, who knows how these dietary changes are going to go over?  Fingers crossed!   Hopefully, my legs will get me through the week. 😀

How was your week?

How many days can you comfortably run a row?

Who else raced this weekend?

 

 

 

 

2015 HOB Fun Run 10K/ 5K

This was my 9th year participating in the HOB Fun Run.  It was my 8th time volunteering and my 6th time running.  Breaking it down even further- this would be my 6th time running the 5K and 3rd time running the 10K.  Also the 3rd time running both races.  As much fun as I have at this race, it’s also one of the most stressful.   So many people I know!  It kind of freaks me out.  Throw in team shirts and you can’t even blend in anymore.  🙂


The Scene-

The race starts and ends downtown.  I could walk to the start if I wanted to.  I have yet to do that though.   The course is a loop around the city park and down the main drag.  The 10K is 2 loops and the 5K is one.   It’s one of the few races I’ve ever run that is a completely closed course.   A kids 1/2 mile race, a 75 yard dash and a diaper dash are also offered.  It’s a race known for being flat, fast and still offers prize money.  The baby who wins the diaper dash wins a washer and dryer. 

The 10K started at 8, so I arrived a little before 7:45.  I knew we were attempting a group photo with whoever was there before the 10k.   C and C-hub were there- race buddies!!!   I  haven’t run a race with them since last year’s fun run.   I miss my buddies.  😞 There were 6 of us for the first shots.  After the standard shot, the race photographer decided he wanted one of the back of our shirts.   It was the most awkward picture ever.  It’s a total butt shot and I was thankful I was wearing a skirt.  😏   The plan was to race the 10K and just have fun running the 5k.   I was still feeling my running funk so I had very basic goals for the 10K-

A- Sub 55- PR- I knew it wasn’t happening but I could dream right?
B- Sub 60
C- Better than last year’s blow up

10K-  The one where I was beat by a 30lb dog.

30 seconds to the start I realized I left my water in my bag with my bib change for the 5k.  Crap!   C rocks, I texted her and she grabbed it and tossed it my way when I ran past.   I felt like I started out too fast but I really didn’t.   However it was my fastest mile of the race.    My stupid headphones refused to play and then wouldn’t stay in my ears so I ran the first loop with them wrapped in my hand.    I stayed steady and tried to increase my turn over but it wasn’t happening.  I rounded the corner to finish lap 1 and was able to toss my headphones to C-hub.    I also saw my time at the 5K mark- 28:something- ouch.  Miles 1-3: 9:08, 9:23, 9:23


I tried to pick it up on the second loop but I just couldn’t find another gear.  I never felt like I was running hard but I didn’t feel like I could run any faster either.   It was odd but I had a feeling it wasn’t going to be a banner day so I was ok with how I was running.   Seeing a less than 30lb dog with little legs outrun me was a little disheartening though.  😃    Seriously, the dog ran the entire 10K with his owner and didn’t even seem phased.  Miles 3-6:  9:13, 9:40, 9:31

Finish- 58:54

 

Goal B successfully accomplished.   Time for a quick bib change and the main group shot before the 5K.

Yeah, we stood out.
Yeah, we stood out. Source

5K-

C, C-hub and their daughter E were planning on run/ walking the 5K and I was going to join them.   C and E bolted from the starting line leaving C-hub and I in the dust.   We eventually caught up around .5 mile in when E need a walk break.  I could tell C just wanted to bolt so I suggested she and C-hub dash off and E and I would follow along behind.   I didn’t have to twist her arm.  😄

It was E’s first race so I let her set the pace.  We ran when she wanted to and walked when she needed.   There are 3 water stations along the course and you pass 2 of them twice so that means there are 5 water points for a 5K.   This was needed as it was very warm morning.   I made sure that E got water at each stop.    At the second stop, I hung on to my water cup for some reason.   That station didn’t have a trash can and I didn’t want to toss onto the clean street so I hung onto it.    I’ve never done that before but it turned out to be a good thing.  As we were coming up on the third water station I saw that no on was manning it anymore.  Where did they go?  There were about 100 runners behind us!   Once at the table, I realized there were no cups but there was still water in the 5 gallon jugs.   Good thing I held onto my cup!   I had E hold the cup while I hefted the water.   We were able to get water this way here and on the way back.    We continued run/ walking until 1 block before the finish and then it was a sprint to the end.   E hauled ass and finished strong!  Woo hoo!

Finish- E-37:37/ Me- 37:39

 

We got our medals and headed for water.  We also met back up with C and C-hub.  They finished just over 30 minutes.   Awesome!   We chatted a bit while waiting for the kids races.  Seriously the kids are so stinking cute when they run.  Some of them were so enthusiastic they were literally kicking themselves in the butt.   The 75 yard dash was broken into 3 heats since there were so many kids.   Unfortunately I had to leave before I could see the diaper dash.  😦


  
Overall, it was a fun morning and a great way to see a bunch of people I don’t see on a regular basis.  I miss my running buddies, hopefully it’s not another year until we race together again. 😃    Water station 3 snafu aside, it was a great race, and always runs smoothly.    I’m looking forward to next year.

 

Week of Woe

I have a race tomorrow.  A 10K.   How did that happen?

It’s not that I forgot about it, just that it somehow snuck up on me.  I thought I had another few weeks.  But I don’t.  I feel woefully unprepared for this race.  Not just because I still haven’t upped my mileage but my head is just not in the game.  At all.   I considered downgrading to the 5K at packet pick up today.    This coming from the person who completed a 5K after a 10K with serious asthma complications.   But let’s back up.

Monday– I knew I wasn’t going to be running after work but it was odd not taking my gym bag.    I had a meeting after work about a fall race so the evening was still spent talking about running.  🙂   Of course, as I was driving home I was jealous of all the people out running.  IMG_0587Tuesday–  Headed out after work for an easy run.   My legs felt like lead.   I tried out a new interval setting for my runs.  I always take a walk break at some point each mile so I decided to try 4:30 run/ :30 walk intervals.  I was curious to see how I felt.   My easy runs never seem to feel that easy, so I was curious if this would help.   I didn’t really notice a difference.   I ran 3.5 miles with an average pace of 10:14.   Which would have been fine if the splits hadn’t looked like this- 11:40, 9:51, 9:30.  IMG_0596Wednesday–  National Running Day!     I was planning on running anyways but by days end I really needed to run.  For the past month, I feel like I have been waiting for the other shoe to drop.  I don’t have to wait anymore, it drop kicked me.   But it happened, so now I can build from here and move on.   I made it through the day and headed to the lake for an easy 5K.    11:44, 10:17, 9:27.  All over the place but pace wasn’t the goal, quiet thoughts were.   I also stopped along the way to visit with lake cat.     🙂IMG_0154Thursday–   I really had planned on running.  The weather was odd all day and just kept getting grey-er and grey-er.   The wind had increased as well.   I changed into my running clothes and headed north, hoping to drive out of the grey.  An upside to commuting is that I have multiple locations along the way to run.   The sun came out a bit along the way but the wind increased.  By the time I hit home town, the wind was 20+ mph and my head was not mentally wiling to do that.  Rest day instead.

Friday–   National Donut Day!     My boss was nice enough to pick up donuts on her way in and you better believe I partook.  I had 2.  🙂   Both were equally amazing.   I had planned for the 2 all week, and my carb choices were on point all week, so I had zero guilt with either donut.   Plus, don’t donuts have magical healing powers?      And as an added bonus, I got to leave work shortly after 5, so it was only a 10 hour day.  Woo hoo!IMG_0620Today- Instead of running, I headed down to SLO to pick up my packet for the race tomorrow.   I had received an email that said this was their largest year yet with well over 500 runners and I knew that race morning could be more than chaotic. Parking!!!    Packets could be picked up early at Left Lane Sports in SLO, so I decided it was worth the drive down.   Plus, I’ll never turn down Firestone for lunch.  🙂    I returned home in time to make my hair appointment.  I loved the cut I got in February but it had grown a little too long, so it needed to be chopped.  I tried to take a before and after picture but I am crap at selfies.  🙂

Which brings me to tomorrow’s race.   Honestly my head has been elsewhere all week.  6 miles seems so very far.    My only goals are to finish and have fun.  I ran this race 2 years ago, so I know it is lots of loops and turns throughout the vineyard.  I am probably going to wear my trail shoes.    It also has a start time of 8:00 and is quite a drive from home, so it will be an early morning.   I am hoping it won’t be too cold.  This has been the oddest May/ June weather.

Who raced today? Racing Sunday?

Advice for when your pride gets punched?

Did you indulge in donut day?  How was your week?

2015 Bands on the Run 10K- Recap

Saturday I ran the third annual Bands on the Run 10k.   This race did nothing to disabuse me of the notion that 10K’s are hard.   Maybe reinforced it; that said it was a fun race.IMG_0462I managed to run away from work for a few minutes on Friday afternoon for packet pickup.    For a small local race, they are very organized.  I was impressed last year and this year was more of the same.   Last year, I though it was really cool that the volunteer shirts all said “I’m with the band” instead of just the usual “volunteer”.  So this year I was very excited to see that the race shirts said “I ran with the band” on the back.   I also like that for a smaller race, only in their 3rd year, they design their own bibs.  There’s nothing wrong with the Road ID ones, I just like the extra touch that the personalized bibs gives.  The race is a fundraiser for the high school music department.   Start and finish are the high school track and a band performs through out race morning.   They also have a bag drop table which for a small race is virtually unheard of.

Pre-race shiver
Pre-race shiver

IMG_0491The weather here has been very odd for May and with the race being predominantly on the beach, I knew it was likely to be cold, windy and more humid than I would like.    I wore pants, a tank and a long sleeve layer for the race and I was still cold.   My 25K in January was run in shorts and a tank and it hit 80.  Get it together, California!    Race start for the 10K and half marathon was 9:00 with the 5K starting at 9:15.    Some of the local races like to have a warm up/ fitness routine before them.  This was like a full on Zumba class.    I don’t think I could pull off those moves on a normal day let alone right before a race!!  I just observed.  🙂   Following the Pledge of Allegiance and the National Anthem, we headed to the start line.    Having been so far back in the pack at my last 2 races, I made sure to move up to the front this time.    I had placed 2nd in my Age Group in 2014 but the crowd looked bigger this year and I felt out of shape so I was just aiming for a steady race.   After some confusion about the starting horn, we were off!

This slogan made me laugh
This slogan made me laugh
Very hard to see Zumba warm up
Very hard to see Zumba warm up

The course is very scenic for this race.  It starts on the high school track before heading through the parking lot to a paved walking path before turning in the Cypress Tunnel.  The tunnel is a dirt trail that comes out a street before turning right and heading across the dunes and down to the shoreline.  That’s all in the first 1.2 miles.  From there to mile 3.1 you run along the water then turn around to go back the way you came.  It’s one of the few out and back races I like.     A half mile in, I felt like I was huffing and puffing already and that wasn’t a good sign.   I had used my inhaler 3 times over the course of the morning, so I thought that would help.  Then I checked my pace- 8:15.  Oh yeah, that explains it.   Oops!   I knew I was hitting a dune sand patch – in the tunnel- and would slow down so I just kept running.   Then we hit 20-30 yards of sand and we all slowed.  The upside though is that this is where the drum line was and it’s kind of awesome running past a drum line.   🙂

I lied to myself after last years’ race.  I really believed there was only about 20 yards of soft, dune sand total through out the race.  Yeah, no.   There was 20-30 yards in the tunnel and then a freakin’ football field worth to get to the water line.  I tried to run it, but knew walking was more efficient.    Now that my pace had been reigned in, I was breathing much better too.  🙂      From there I just kept a steady pace to the turn around and back.   There were hula dancers at the right before the water line and 2 guitar players along the beach providing the on course entertainment.   Once turning around, I notice that the clouds, the beach, the rock and the stacks at the old plant looked kind of awesome but I wouldn’t let myself stop to take a picture.   Particularly when I had to pause to tie my shoe that had come undone.   I was beginning think I had a good shot at breaking an hour and didn’t want to miss it.   I had forgotten how hard beach running is but I thought I would be close.  IMG_0514 IMG_0473

I finally made it back to the hula dancers and had that dang football field of sand to deal with again.  I tried running it once more but my calves and quads were feeling the burn.   So walking again.  A woman came running up next to me and mentioned that I was zig-zagging.  Oops, but I was just trying to get through it.  We paced each other for the remainder of the dunes discussing how much we hate sand.    Once through that, I felt exhausted and all I wanted to do was walk but I could hear the drums so I pushed on.   Past the drum line again, through the tunnel one more time and back into the parking lot towards the track.  I knew I might just miss an hour.   Once hitting the track, I tried to push it but I felt like I had nothing left.   Rounding the last corner, I could see the clock and knew I just had to hang on.   Finish- 59:37IMG_0499This was one of those cross the finish line gasping kind of races.   Some of the pictures my mother took are hilarious, I look beat, like I am going to fall over.    I stretched a bit and then began the process of getting the 5+ pounds of sand out of my shoes.    I was very happy that I finished under an hour.  It was about the only real goal I had for this race.    I also realized just how tough this course is, maybe I hadn’t phoned it in last year after all.    I felt like I was passed by more than a few people on the way out and only managed to pass a few on the way back so I figured an age group place was unlikely.  I wanted to check my finishing time though, so once we figured out where the board was this year, we headed over.   Times hadn’t been updated yet so we waited a short moment while a volunteer hung new pages.   At which point I laughed out loud.   I’d finished 1st in my age group. How?  Sweet!   IMG_0500IMG_0503Last year, my only complaint about the race was the lack of communication about how the awards were going to happen.   Even when they did start, things were announced in an order I still don’t understand.  This year, there was little fan fare- you just walked over to the awards table, gave them your name and they handed you your ribbon.  So much smoother than last year.   And since I was cold, the ease of it was awesome.

Overall, I am still impressed with this race.  It is very organized and the volunteers are great.  The course is tough but pretty and I look forward to running it next year.  When it is sunny and hopefully a little warmer.   🙂

Do you like smaller races?  Or larger ones?

Ever run a race with a drum line?

10K Thursday

10K’s and I have a rough relationship.   4 years ago today, I lined up at the start of my 1st 10k.  It was my third race, I had previously run a 5k and a half marathon.   Having run a half, I figured how bad could a 10k be?    Umm, yeah.  I actually had this post planned this week without realizing the date.  Timehop can be so helpful sometimes. Or eerily psychic.IMG_0455I am smiling in this picture but this race was rough.  I had planned on running it withNikeC but she was so much faster than I was.   My training at that point was best described as non-existent.    She pulled ahead of me fairly quickly.    I don’t remembermuch other than I walked a lot and generally felt exhausted.  At one point during an out and back portion, I passedNikeC on her way back and she cheered me on.  I probably grimaced.  She texted me a few moments later to let me know I wasn’t last.    At that time in my racing, I was obsessed with not being last.    So I hung on to the finish.   I actually finished that race in the time goal that I set for myself -1:12 but was so disappointed.   For some reason it made me feel defeated and irritated.  I couldn’t understand how I had finished 13.1 miles 2 months previous.  I felt fried.   I think I took the next 2-3 months off- zero running.  Looking back I am not even sure why, but that feeling stayed with me for a long time.

Don't I look ready to race?  Ha!  Pre-Talley
Don’t I look ready to race? Ha! Pre-Talley

A long time.  That first 10K was May of 2011.  My next 10K was June 2013.   Every time I saw a possible 10k race before that, I thought hell no.  I finally decided to try another one, granted getting a comped entry helped.  🙂   So early one June morning, I headed out to Talley Vineyard for attempt #2.    I told myself anything around 1:05 would make me happy.  Right before the start, my mother dared me to break an hour.  The incentive?  $50.00.   I laughed.  I also didn’t anticipate that running in a vineyard was more like trail running and I was not prepared for that.   That said, I crossed the finish line in 59:11.  Hell yeah!

I ran 3 more 10K’s in 2013- 57:17, 55:57, 56:21.   I began to think I liked 10K’s.  A little less crazy than a 5K but only half as long as a half marathon.    I thought it could be my new favorite distance.  I went into 2014 with this mindset.  First up was the Heart & Sole’s 10K– 55:40.  This still stands as my PR but it was rough.  5 of the 6 miles, I felt like my achilles was going to snap.   I even stopped to stretch it out at one point.    It hurt.    Next up was Bands on the Run– 59:28.  The race where I phoned it in.   I was mentally not there and it felt rough.  I also hadn’t put it together yet that humidity triggered my asthma and with a race on the beach you get lots of humidity.   Oops.  Then there was the disaster that was the HOB Fun Run 10K– 1:08:03.   That September when I finally admitted I had to back off racing because my system just wasn’t tolerating it.   Stupid stomach.  IMG_4867So out of 7 10K’s run, 4 have been less than stellar experiences.  Where am I going with this?  This Saturday, I am running Bands on the Run again.   I haven’t really raced a 10K since Heart & Soles’ and I don’t think this will be a real race.  I have no idea what time to even shoot for.    I am hoping to use this as a tune up for next month when I run Talley again.    But I don’t want to phone it in either.    The course covers pavement, the high school track, a dirt trail, soft pack dune sand and hard pack wet sand.    I don’t think I could PR it even if I was in tip-top shape.    That damn dune sand takes a lot out of you.   🙂    And that’s ok, I want to enjoy the scenery and the music this year and not feel frustrated with myself.    That said, :59 and below would be awesome but we’ll see.

This popped up today too, is the world trying to tell me something?
This popped up today too, is the world trying to tell me something?

Speaking of the beach, I’ve run 4 races on the beach but this time I have shoe options.    So what do you think?  My normal shoes, trail shoes or my lighter weight pair of shoes?

Thoughts on 10K’s?  What’s your favorite distance?

Anyone racing this weekend?