USRA Columbia Half Marathon: My #5 Summary

I ran my 5th HM the USRA Columbia Half Marathon in the capital city of South Carolina on Saturday. This was also my 10th and final race for 2012. I had a difficult time early on finding someone who actually ran the race in previous years. It wasn’t until around Halloween that I started getting feedback on the organization (Reinke Sports Group) that actually conducts these half marathon race events. The info wasn’t pretty. A lot of runners have chosen to ban/boycott these events for various reasons. It’s understandable, but I haven’t had any personal experience with some of what had allegedly transpired with other folks, and so I decided to give the race a chance. Besides, this was it’s fourth year in Columbia, SC and despite some typical complaints, there weren’t any major issues to steer me in another direction. Plus, one of the major running clubs in the area was sponsoring the event, so I felt a bit more assured about my decision to run this race, especially without any real expectations on how I would complete it. 

Race Tidbits: 

Number of participants: 260 total runners for the Half Marathon (not sure about the 5K)

Time limit: 4 hours (walker friendly)

Course: Downtown Columbia/Cayce 

Temps: 39 degrees at the start. Don’t think it warmed up much at the finish due to the overcast.

Swag: Nice tech shirt and medal - No Expo

Volunteers: Yeah right! Glad I brought my Amphipod with me. Three of the water/gatorade stations were self-serve. 

Race Synopsis:

• The race started at 7:30. I arrived at about 6:45 at Brookland-Cayce High School where the race will begin and end. It was evident when I got there that this was going to a very small event. Clue? Lots of available parking.

• Met two fellow Half Fanatics that decided to run this event about a week ago. One of the highlights of the day.

• We all piled up in one vehicle to drive to a nearby gas station to use the facilities after discovering that the restrooms in the football stadium where locked. Someone forgot to unlock the doors. 

• We lined up next to the stadium to start. No timing pad here. Just some red duct tape.The announcer says a few more words, and then yells “GO” and we’re off. Eh, I’ve experienced that before in a 5K this past summer. 

Miles 1-4: Columbia, SC is full of hills; especially near the State Capital/USC area. You really can’t get around it. So we had to suck it up early and push through. But, you get used to the terrain if you race and train in this area. 

Miles 5-10: This was both the most peaceful and confusing part of the course. The Riverwalk Park has a great route that runs along the Congaree River. Portions of it starts as a trail near the reservoir, turns into a paved course and then ends up as a winding walkway behind apartment buildings in the local area. It covers a good distance if you run it in it’s entirety. It became confusing for those of us in the back of the pack, because people began to get out of your line of sight at this point. We couldn’t exactly figure out which direction we needed to go once we got near the apartments. It's a very scenic area so it is easy to get sidetracked along the way. Focusing on where to go basically compromised your pace for this portion of the course. Searching for the small signs with the directional arrows really didn't help either. 

Miles 11-13.08 or something: We emerged from the park near the neighborhood where the school is located. We ran one mile on an adjacent street before making our way around to where we started the race and then back into the stadium where we finished on the track. I paused my Garmin at 13.08. It’s possible this course was a bit short, but I’m not going to worry about that at this point.

Honestly, this was the only shabby race I’ve had this year. Being that it was so small, there was nothing exciting about it. I’m sure the controversy surrounding the organization that puts on this series was a factor in the matter. No crowd support, lack of volunteers, etc. It was so depressing. If it wasn’t for the other runners, the police department, and a few morning joggers, I wouldn’t have believed I was participating in an official event. Just on another friendly weekend distance run with the local running club. Along the way, I just decided to truly treat this as a training run and not even bother to push it for a time goal. I finished it about a minute short of what I ran for my first half marathon.

Statistics
Time: 2:41:48
First HM time: 2:42:39
PB: 2:28:54

Oh well. We all get those crappy races/training runs on occasion and so I just decided to accept it as such. I wouldn’t participate in this one again in the near future, unless I just needed something to do in December and I couldn’t make it to another event. This is definitely a last resort race for anyone who may be interested in participating. I really wouldn't use it as a way to set a new PB.

Anywho...my 2012 race season is officially over and I’m pretty damn happy with what I have accomplished and look forward to the bigger challenges I’ve outlined for 2013!

ON TO THE NEXT!

Merry Christmas and Happy Running!

                                                                Next post: 2012 Reflections

Running - Exactly How Has It Changed My Life?

When I initially began running, my intentions where to only use it as another source to get rid of unnecessary body fat. A new methodology to increase my cardio and speed up the weight loss. I was basically doing a few minutes per week on the treadmill and not focusing on any real distance/time goals. I've always been more into weight lifting and things of that nature and so running just complimented my strength training and other cardio routines. It wasn't until around August of 2011 that I started using it as a way to "run away" from an emotional clusterfuck. [To this day, I still don't know what went wrong. But hey, shit happens and people will disappoint].

There are many situations that will occur along the way that we have to deal with. Death, love loss, stress, etc., are all unfortunate but common circumstances of this thing called life. How we survive these life situations, depends on how we as human beings choose to deal with them. Running became my solution.

Honestly, running has been my outlet for many reasons. Not just to battle the grief demons that manifested and never wanted to leave after my grandmother passed away in 2008, or to get me out of a depressive slump resulting from a major heart break I experienced back in 2011, but to allow me to see how much of a strong and determined individual I really am inside.

I've been through a lot of undesirable situations in my life that could have easily broken me down to nothingness, but resiliency seems to be intwined in the very fabric of my being. I just didn't realize how resilient I could be until I started taking this running thing a bit more seriously this past year. It's given me an entirely new perspective when it comes to life and how I should move forward past those things that are just unfortunate barriers along this life's journey. Things become more clear and you're able to find an inner peace that you didn't know existed. You begin to search for meaning and understanding beyond the common ordinary explanations. I tried to follow that path previously, but I guess I needed to find the real me inside that was ready to travel that road. Running helped me get to that destination.

I guess if you've never ran for "fun" then you probably have no idea what the hell I'm talking about. And that's cool. It's not really my intention to make you understand the nature of it, but to only help you understand how it has become a part of me and has altered my existence. Because for me, it really has changed who I am... and it's for the better.

Happy Running!

Next Post: Half Marathon #5 Race Report

So I Registered For My First Marathon...

Yep! You read that correctly! I took the plunge yesterday and registered for my first 26.2 mile race. Am I going crazy? Probably. LOL! But, I couldn't resist the urge to step up my game since I love a challenge and proving to myself that I can do anything that I set my mind to do. And believe me. This will definitely be a true test of mental and physical prowess as the day gets closer.

Oh? When and where you ask? Well, I decided to change my original plan, which was to run the half marathon portion of the Anthem Richmond Marathon in Richmond Virginia. I am currently a member of the National Black Marathoners Association (NBMA) and our 8th annual group meet/conference will be held at this particular race event on November 16, 2013. The trip was a scheduled event that I was looking forward to attending anyway. I just bumped my race plans up a bit.

For a few months now, I've been contemplating when and where I would run my first marathon someday. I'm not a huge fan of crowded races and wanted something a bit smaller and as close to home as can be without it being in my backyard. Several members ran Richmond this past weekend and had a lot of great things to say about the race. I figured this would be a great fit for me and I won't have to worry about that feeling of "being alone out there" which could happen while running my first marathon. I will be amongst my NBMA family so I'm confident I won't have those moments. There will also be a lot of NBMA members doing this as their first 26.2 and that's a plus as well. I've read more negative experiences when runners choose large scale races as their first event; especially if running it alone. The crowds can be overwhelming and adding that to an already intimidating feat, can be cause for a terrible experience.

So, for the next year I'll work on my weight loss goals, total body strength, and following a novice marathon training program to prepare me for this endeavor. I'll also continue to seek advice from some of my good friends from the Runner's World Online forums/facebook page and NBMA. This will not be about time. My main objective is to run this race comfortably and remain injury free so that I can finish strong. Hopefully enjoying the experience enough to run a second marathon another day. I really don't want this to be a "one and done" moment. Running has changed my life in so many ways over the last year and a half. I went through a difficult time (heartbreak) and really needed to find something to keep me going. I'm glad to be on this journey and look forward to all the adventures coming my way.

By the way! Keep an eye out for my blog posts in the near future. I'll be documenting my quest for the 26.2 mile marker once my official training begins in July! Wish me luck!

Happy Running!

Next blog post: Running - Exactly How Has It Changed My Life?

800 Miles and Still Going

At the beginning of the year, I made a runner's resolution to log 800 miles by the end of 2012. I wasn't sure I could pull this off, considering that I pretty much began a serious running journey at the tail end of 2011. But, I set the goal and hoped that I could accomplish the task without issue. 

Well, I guess I need to set my sights a little higher for next year. With all of the training due to increased racing goals, I surpassed the 800 mile marker on November 3rd (see yearly mileage widget located in the footer of my blog). There are only a few more weeks left in 2012 and although it's tempting to push for entry into the "thousandaires club"; I think I'll play it safe and make that my goal for 2013.

Here's to 2013! 1000 Miles or Bust! 

Happy Running

Rocking in Savannah and Getting Committed - HF #3091

The Rock n’ Roll Savannah Marathon and 1/2 Marathon was held on this past Saturday, November 3, 2012 in this historic city of Georgia. I ran the half which was my fourth to date and the qualifier for entry into the Fanatics Asylum. It was a really great weekend, for it was also my first experience running a Rock n’ Roll event and my first visit to Savannah, GA.  [This race report is short and sweet].

Expo Highlights:
Leaving early Friday morning made getting in and out of the expo a breeze. It was held at the Savannah International Trade and Convention Center on Tybee Island and parking space would be limited. If you did not make it before the road closure, you would have to park in areas within the city and take the ferry or trolly over to the island. I’m so glad I avoided that.

The expo was pretty awesome. The lines were not long during the time I arrived so I was able to get my bib, race bag, and tech tee without a problem. The vendor area was not that congested either. I browsed over the items for sale and just settled on a souvenir shooter glass to add to my collection at home. The adjacent area was pretty much the “free sample/item zone”. I received a lot of cool things from the various vendors in this location. One of the best items I received was a “Spartan In Training” t-shirt from the Spartan Obstacle Race booth. It wasn't 100% free, though. I had to do 25 burpees to get that shirt! I just love a challenge and embarrassing my 17 year-old daughter (although she claims I didn’t). LOL!


Pre-Race Highlights:
We drove around downtown Savannah before checking into our hotel. I wanted to scope out the location of the start and drive the designated route to the parking garage that I would be using on race day. Savannah really is a gorgeous city. I’ll have to come back in the near future so that I can sign-up for some of the tours that are offered. I especially look forward to a haunted tour. This city has a rich history full of ghostly encounters. 


Race Highlights:
This was a huge event for me. There were so many people ready to get the party started. I was unsure if I would find anyone that I knew today. I got lucky. As I made my way to the port-a-johns, I came across two facebook friends that were running their first full marathons. We gave each other hugs, words of encouragement, and took a pre-race photo before heading to our designated corrals. I was in corral 17. This was also were the 2:30 pace group was also located, so that was good for me. I decided early on that I would stick with this section, because I wasn’t sure how I would feel after running Myrtle Beach two weeks prior. If for some reason I had to fall back during the race, I would at least be able to maintain a pace that would allow me to beat my first half marathon time. 


Then came the corral countdown to the start...

Miles 1 - 4:  I started out at a comfortable pace because the first half mile or so lead us up a pretty large hill. It was quite visible from the start. To see thousands of marathoners and half marathoners running up and over was a sight to behold. The next couple of miles were pretty smooth, with a few turns and some rolling hills. I’m running with the 2:30 pace group and following their lead at the water/Gatorade stops. I decided not to take my Amphiphod with me this time around since I wasn’t too pressed for a time goal.

Miles 5 - 8: I’m still with the pace group for the time being. However, the size of the pack  started to get a bit smaller right before the 10K mark. At this point I’m wondering whether the ladies leading the group was even paying attention to their splits on their watches. I checked my Garmin right at the halfway mark and realized that we were running at a pace that would get us to the finish minutes before the 2:30. They were probably shooting for a 2:25 goal. I doubt very seriously that they would slow down as they got closer to the end. So after I decided that I would break free from the group after the next water stop. 

Miles 9 - 11: I’m not sure if it was because of all the turns in the route or some other reason, but I started experiencing some burning pain under my toes on both feet. This caused me to slow my pace down quite a bit as well. I knew it was a sign of blisters, but I couldn’t understand how that could happen since I always use chaffing cream and wear some of the best running socks - Balegas. Anyway, I was hurting and so most of theses miles resulted in a run/walk method until the end of mile eleven.

Mile 12 - Finish: Right at mile twelve the marathoners and half marathoners broke away. I decided to get back into run mode and push through to the finish strong. We were entering Forsyth Park and you could begin to see the metal barricades and thousands of supporters and finishers lined along the course rooting everyone in. I realized after checking my Garmin back at mile 10, that I would most certainly beat my first half marathon time despite the issues plaguing my feet. As long as I made that last mile count, I would make that goal. And I did! I crossed over the finish at 2:38:25. It was 4 minutes faster than my first, but 10 minutes slower than what I ran at Myrtle Beach 2 weeks ago. That’s okay. I wasn’t looking to set a PR. My main objective was to finish strong so that the bigger objective was accomplished - to be committed to the Fanatic Asylum.

http://halffanatics.com/

Guess what? Yep! I am now officially Half Fanatic #3091 (Neptune Moon Level). And it sure feels good! I look forward to running more half marathons and qualifying for more moon levels in the near future. 

Next Up: Columbia Half Marathon (SC), December 15, 2012
Happy Running!

A Personal Best: Half Marathon #3 - Myrtle Beach Mini

So on Sunday, I ran my third half marathon and actually set a PB. It was the Myrtle Beach Mini Marathon here in South Cak (Carolina). It’s a very flat point-to-point race that ends on the boardwalk. There’s also a beach party at the finish and shuttle service back to the start.

My goal was to break the 2:30 mark and beat my previous HM time, which was the fastest back then – 2:32:32. And I did! I have to contribute my success to the summer months of serious strength training, following HH Intermediate HM program, and racking up about 4 weeks of 30 mile totals (two weeks were about 1 mile shy of the 30 mark). Also, I find running in cooler temps to be much better for me. My last two HMs were in late spring and it was pretty warm back here in SC at that time.

Well, enough of that.  On with this RR thing.

The Score: The start of the race was only a few miles drive from my hotel. It was located in one of Myrtle Beach’s larger mall areas. I got there about an hour before start time (7:00am), took a bathroom break and walked around to see if I could find anyone I knew. I came across a Facebook friend who was running this race as her first HM. We said a few words and then found our places in the crowd.

[NOTE: There was a bit of disappointment before the race. This race advertises having the actors of the Medieval Times Dinner Theater at the start. They were absent for some reason, so I didn’t get any photos like I was hoping for. Oh well. At least I didn’t have to worry about horse poop.]

Time to Run:

Miles 1 – 4: The race pretty much began on time. There was some mention later on regarding a fluke with the inflatable start arc, but I was too far in the back to even notice the issue. After a very slow jog/walk to the starting pad, the crowd began to spread out and settle into the run as we made our way around the mall area for the first mile and finally onto adjacent roadways and somewhat un-scenic areas until mile four. I kept an eye on my Garmin to make sure that I was keeping at a pace slower than my goal. I was determined to not get myself caught up in the madness of running the first few miles to fast and not reach my desired time at the end. I also wanted to run this entire race without having to take a walk break. I even decided to bring along my Amphipod so that I wouldn’t have to stop at water stops along the course.

Miles 5-8: Somewhere along mile five we ended up in another shopping/mall area right before we looped into another neighborhood. I thought that was sort of disappointing to go through that area, but it was part of the route and kept us off the highway for the time being. I guess it wasn’t so bad. This stretch with the loop gave me a chance to see the elite and faster runners again, but I also got the opportunity to see how many people were actually behind me. I felt a bit better because I realized at this point that I was in the middle of the pack. Yes! I’m on time! And I really was. Right before making it around some baseball/softball field and my fuel break, we crossed the 10K mark. The timer let me know that I had shaved 3 minutes off my previous 10K time. Another goal met!

Miles 9-11: I’m still running but I’ve slowed down a bit on my pace. I starting having side stitches and wanted them to clear up. By this time, we finally made it onto the main street adjacent to the beach. This was a straight stretch of road -nothing but hotels and restaurants galore. There were a lot more spectators, but by this time I was ready to see the sand, waves and the finish line. Oh! And get a cup of coffee. I swear I passed by five Starbucks joints.

Miles 12-Finish: (This last mile was tough)

When they say running is more mental than physical, they are on the money! I don’t know what happened to me between miles 11.5-12.5, but I think I lost it temporarily. I believe the sight of seeing finishers walking back up the street with their huge medals around their necks got to me. Or maybe it was the clear view to my left of runners making their way down the boardwalk in the opposite direction to the finish line. Or maybe it was the fact that I could not see the freakin’ turn to the left that we needed for that final mile. My body was strong, however my brain wanted to just give up. I ended up dropping down to a walk for a sec to yell, WTF? Some ladies next to me could do nothing but agree, and tell me to keep going. Little did we know what waited for us that last half mile. The clear view of the ocean was just a tease at this point…

Okay. I’ve been to Myrtle Beach several times. Unfortunately, I have not been this far down in the area to see the new boardwalk and new construction. Please, tell me why did they decide to make a zig-zag stone walkway? I mean, I guess it’s marvelous for a nice stroll, but it’s hell if you’re trying to get that finishing kick in. For the majority of that last half-mile, we ran in a snake-like pattern. That’s all fine and dandy if you’re being chased by something, but this really sucked! I could hear the announcer and the cheers, but could not see a thing due to all the palm trees and foliage. It wasn’t until the very last few meters that we finally came out of the “jungle” and onto the boardwalk so that we could make that mad dash to the finish. I heard my name and crowd support as a smiled and crossed over the finish line with the clock displaying 2:31:42. I paused my Garmin at 2:29:03. I knew I met my goal, but also knew I needed to wait until the official results came in before celebrating.

Results:

Chip time – 2:28:54 (PR)

10K Split – 1:09:42 (PR)

Will I run it again? Probably, lol! Have you seen the size of this finisher’s medal? There is a magnet on the back so that you can stick it on the fridge. There is also a bottle opener at that bottom so that you can use it for the Blue Moon beer that they give out at the beach party. 

What’s next: Some recovery and pretty much another taper. I’ve got the Rock n’ Roll Savannah Half Marathon in less than two weeks so I’m taking it easy up until then. Not looking to set any time goals with this one. I’m only looking to finish strong and qualify as a Half Fanatic (Neptune).

September Challenge: The 30/100

I'm so excited about what I have achieved last month. My local BGR! group decided to come up with a 100 mile challenge for the month of September for all of the ladies interesting in doing something big for that month and I did it (115.34 miles to be exact)!  There were several ways to achieve this feat. You could either run, walk, bike, skate, etc., to reach 100 miles by September 30th. I knew that I could possibly accomplish this goal with the new half marathon training plan I was using, but it wasn't a guarantee that I would actually run the distance.

The challenge basically required that you at least have 25 miles in the bank by the end of each week. It would ensure that you reached the 100 mile mark by the end of the challenge. My current half marathon plan would have me exceeding that weekly goal if I made it through without a hitch. I did, however, have an unscheduled cutback week in which I only maxed out to about 18 miles. BUT, I had my sites on accomplishing a second goal last month that I knew I would compensate for the shortage.

I am so proud of myself for accomplishing goal #2 as well. I finally reached my first 30 mile run week! I came so close twice last month, but just could get those extra 1 or 2 miles in. I mean, I could have, but it would have not been a wise decision on my part. Adding mileage comes with some basic rules that a runner has to follow in order to prevent overuse injuries from occurring. I mean technically I could have rounded my 28 and 29 mileage weeks to 30, but it just doesn't look the same on paper. LOL!

With these two personal records (PR) behind me I can now focus on the next two challenges that await me in 31 days. I have three races coming up real soon, but the big challenge relates to the two half marathons that I am running less than two weeks apart from each other - Myrtle Beach Mini Marathon on October 21st and Rock n' Roll Savannah Half Marathon on November 3rd. This will be my first time running two large races so close together. I'm very confident in my ability to do what I've set out to achieve. I've worked so hard at strengthening my body this summer and increasing my base mileage these last couple of weeks. My desire is to become a better athlete and grow in my running ability. I know it requires that I push myself here and there If I wish to become better at what I do. And I also have my sites on getting that Half Fanatic status also. And why not? I think I deserve it :-)

Happy Running!

Bring It? I Brought It!

This past Saturday, I completed my 90-day challenge with Beachbody's P90X2. This was a tough three months! My goal was to do all the required workouts while maintaining a minimum of 15 running miles per week. For the most part, I met my goal (I missed a couple of workouts due to fatigue). It was very tiresome, but I did remain strong and do what it was that I set out to accomplish. I can't say that I can recommend this approach to just anyone. The P90X2 program is very demanding on the body in and of itself without the extra application of running. What I gained in overall strength, agility, and flexibility, may have overshadowed my running endurance. My legs are strong, but tired. As I begin my next phase of half marathon training (Hal Higdon's Intermediate), I hope to quickly notice the positive changes that will occur in my running capacity as the days and weeks go by.

I am so proud of myself and how strong I have become because of P90X2. I know that all that I have sacrificed to complete the challenge will pay off in the end. I look to be a more powerful runner due to the increased total body strength, especially in my legs and core. Unfortunately, I didn't lose the amount of weight that I anticipated. I didn't follow the meal plan exactly and I attribute my lack of weight loss to the extra calories I burned doing double workouts--to which I did not add back into my diet. It's true that you have to EAT to lose weight when you workout so hard. All in all, I've lost a couple pounds and a few inches in key areas, but gained a lot of muscle as well. Once I get back into running full-time and incorporate certain P90X2 strength workouts into my cross training sessions, I know that I will meet my weight loss goals by my next birthday. Would I do it again? Hell yeah! I love this form of training. Honestly, I consider myself more of an athlete than just a runner. I really look forward to round two of P90X2 next summer.

Side note: I ran in a rainy 5K on Saturday evening. I really shouldn't have signed up for a race so soon after P90X2 and days before my half marathon training began, but it was in a small town in my area and I wanted to just be there to support the cause. Funny how a "fun run" lands you in second place in your age group (AG). I wasn't setting out for a new 5K personal best (PB) due to so many factors, nor looking to place in an event where my AG tends to have lots of faster runners. However, the running and strength training gods decided to see to it that I received some recognition for all my handwork and determination this summer. I just want to say thank you!

Happy Running!

Bodybuilding.com - Nutrition 101: Eat To Burn Fat

Diet and exercise can be a difficult combination to balance depending upon your goals. I'm discovering that increasing the amount of workout sessions I do in a week (or in a day for that matter) is causing my body to burn off more energy throughout the day, but not really allowing me to shed any significant amount of weight. It could be that I'm gaining muscle as a result of all the strength training I'm doing with P90X2, that I'm simply not eating enough calories to feed my body to really burn the fat or both. Note: I'm still running 3-4 days out of the week as well.

I don't know. It's a case of trial an error these days, but I'm determined to figure this thing out. Reading articles such as the one I have linked below does help though. I may have to give this one-week meal idea a go.

Bodybuilding.com - Nutrition 101: Eat To Burn Fat

The Running Bucket List

Like many of my fellow runners, I have created a bucket list of future races I would like to participate in prior to the end of this life's journey on earth. Some of these races will be completed within the very near future and some are a few destination races I would hope to run someday. I really think it is important to keep goal races on your list for motivation and to have something to always look forward to when you train.

Here is a list of a few race events that I have on my running bucket list and links to their online sites:

Near Future:
Little Rock Half Marathon - Little Rock, Arkansas*
Rock n' Roll Philadelphia Half Marathon -  Phila., PA
American Family Fitness Half Marathon  - Richmond, VA**

Bermuda Triangle Challenge  - Hamilton, Bermuda

Rock n' Roll New Orleans Half Marathon - NOLA
Divas Half Marathon in Puerto Rico - San Juan, PR
ING Miami Half Marathon - Miami, FL
Disney's Princess Half Marathon - Walt Disney World in FL
Marine Corp Historic Half - Fredericksburg, VA
North Carolina Half Marathon - Charlotte Motor Speedway in NC


*Black Girls Run! (BGR!) target race event
**National Black Marathoners' Association (NBMA) target race event

Interesting Races Considered:
Martian Half Marathon - Dearborn, MI
Area 13.1 Half Marathon - Roswell, GA
Safari Park Half Marathon - San Diego Zoo in CA






Awesome Destination Races:
Maui Half Marathon - Maui, HI
Wahine Half Marathon - Honolulu, HI
Centaur Subaru Half Marathon - Calgary, Canada
Great Wall Half Marathon - China *a true "someday" race*

WHAT'S ON YOUR LIST?


NOTE: At the present time, my interest is only on the half marathon distance. As I grow in my running ability, I will then consider the full marathon distance for future endeavors

lolofit Does it Again - 13.1 and 26.2 Style!

YAY! I'm sooo excited for my fellow runners with iPhones who are app geeks like me! I found out last night that the makers of the C25K and C210K app that I used when I first began running, have FINALLY completed their Half Marathon and Full Marathon (26.2 coming soon) running apps, again using the Jeff Galloway method. These new apps come from my favorite developers at lolofit. I honestly have to say that they create some absolutely fabulous training programs that allow you to customize to your liking. Whether you are a first timer or if you are a seasoned runner looking to improve on your race finish time and achieve that personal record (PR) you've been seeking. I also love how they utilize their Beat-Sync technology to change the tempo of the music in your playlist to match your pace and the customized run/walk/run ratio of your workout. However, for those of us who no longer require that training method, you have the option to eliminate the walking portion in it's entirety. This is offered in their other training programs as well. How cool is that?!  There are no other apps out there that allow you to do this. At least none that I know of.


For those looking to run their first Half Marathon, the app has a 17-week program. For my fellow vets of the 13.1, there is a 15-week speed training program available for us. Newbies to the full marathon start off with a 30-week program and then can progress to the 27-week speed training session. And like any other training program out there, you can skip ahead and begin at whichever week best suits your current running ability. You can perform this within the app itself. Note: Anyone familiar with Jeff Galloway's training will know that he uses a 3-4 day per week running program. If you desire additional mileage and/or training days, I suggest using the app as a supplement. 

I know I haven't covered everything about the apps, but here are some key highlights provided by lolofit and links to each program for more detailed information:

• Interactive coaching advice and encouragement by Jeff Galloway while you run.
• Includes periodic Magic Mile Test to measure your progress and dial in your pace.
• The time goal program includes Cadence Drills, Acceleration Gliders, and Speed Interval Training sessions to improve your form as you condition your body.
• Half point indicator to let you know when to turn around.
• Includes GPS tracking on supported devices for FREE.
• Works outside or on a treadmill.
• Completely interactive. Change your workout at anytime and your coach Jeff Galloway - and your music - will respond!
• Bonus Content: Download 15 tracks of high-energy fitness music for FREE (they've had some great techno in the past, but you can add your own playlist if you aren't into that genre). 

Half Marathon with Jeff Galloway: 
http://lolofit.com/apps/half_marathon


Marathon with Jeff Galloway - Coming Soon!: http://lolofit.com/apps/marathon


There are also other apps available for cross training as well. Check these out @ http://lolofit.com/apps


PLEASE NOTE: These are paid apps, but well worth the price they have listed (the Half Marathon app is $14.99). There are a lot of free training programs out there that can probably give you what you are looking for, but I do not regret any purchase that I have made in the past for one of lolofit's programs. The developers constantly provide updates and they do listen to their users.  Also, they are great about offering deep discounts for their new apps and at various times throughout the year for their older ones--sometimes for FREE. If you aren't ready to purchase the new apps for the full price, just keep checking in via the Apple App Store or on their Facebook page @ https://www.facebook.com/lolofit for the special pricing offer. 


Happy Running!


I am not affiliated with lolofit in any way, shape or form, nor am I getting paid to promote their products. I am just a consumer. 

A Game Changer: Finding the Lean, Training Plans, and Half Fanaticism

In order to become a more powerful and faster distance runner, there are a few key elements needed to achieve this goal -- a leaner, stronger body and a training plan that focuses on endurance and speed. I'm currently working on both. Since I have no summer races pending at this time, I opted to use the next few months to focus on my strength while losing a few pounds in the process. So it's back to Beachbody's P90X2. I've had the program since it's debut December 2011 and have used it on cross training (XT) days during my first round of half marathon (HM) training. I wasn't able to keep up with the P90X2/Running hybrid like I'd hoped, because of so much stress both forms of exercise puts on the body. I became too fatigued to keep up, so I had to focus more on my running and give Mr. Tony Horton (the man behind the magic) a break. Now, that I am in my "off season", I can ease up on the weekly mileage and devote my time to this awesome home fitness arsenal...and so far so good.

Property of Beachbody

This week is recovery week for Phase I of P90X2. Although, this new version of the X allows you to extend each phase for additional weeks, I've decided to stick with the traditional 90-day challenge so that I will have completed it prior to Fall HM training. I'm hoping that by that time, I will have lost a few pounds of fat and have gained increased core and upper body strength and have more powerful running legs -- something needed for those rolling hills coming my way in Spring 2013.

So, I'll continue to work on the physical for the next 60 days while using my mental agility to zero in on a new HM training plan for my goal races. I began with Hal Higdon's Novice 2 and it worked very well for me for my first two half marathons, but now it's time for me to step my game up a bit. In order to improve on my race finish time, I'll need to run more frequently and farther each week. I'm looking to build my base weekly mileage from 20-25 to a minimum of 30 mpw over the next six months. Higdon's Intermediate will get me there, but I'm also considering Ryan Hall's HM training program, since most of my online running friends are using and recommending that one. I would have to modify it a bit to fit me, but it will give me what I need and then some. I've decided to use the recovery weeks from P90X2 to test out each program before I commit. This week I will be using Higdon's Intermediate.

Property of Half Fanatics

I have quite a few races lined up for 2012-2013 and I'm attempting to be as prepared as I can to start and finish each and every one of them. My first challenge comes early this fall. I am registered to run two half marathons within 13 days of each other. And although I'm only going to "race" one and treat the other as a fun run, my efforts over the summer will determine how much it benefited me and have helped me achieve this goal. I look forward to this challenge! And also to reaping the rewards for accomplishing such a feat. No, I'm not talking about the big finisher's medals I'll receive. I'm talking about notoriety for doing something so crazy, so ridiculous (insert sarcasm). Yep! You guessed it. I'm looking to add my name to the list of Half Fanatics running loose out there in the world [Fanatic criteria]. And why not? I've discovered that I enjoy running 13.1 miles as opposed to smaller races which seem to require more out of you than a longer one. Distance is my thing now, and the general focus of my running career. But... don't look for a 26.2 race report (RR) just yet. LOL! I still have a couple more personal half marathon challenges to achieve before I reach that level of insanity (insert more sarcarsm) :-)

Happy Running!

I am not affiliated with Beachbody in any way, shape or form, nor am I getting paid to promote their product. I am just a consumer. 

2012 Races:

10/21 Myrtle Beach Mini Marathon - SC (completed)

11/3 Rock n' Roll Savannah Half Marathon - GA (completed)

Half Fanatics Here I Come! (accomplished)

2013 Races:
1/20 Charleston Half Marathon - SC (tentative)
2/24 Rock n' Roll New Orleans Half Marathon - LA (undecided)
3/9 Famously Hot Half Marathon - SC (saved for another year)
4/13 Palmetto Half Marathon - SC (undecided)
4/21 Divas Half Marathon in North Myrtle Beach - SC (undecided)
11/16 Anthem Richmond Half Marathon - VA (registered for Full Marathon)

*races have been updated 11/18/2012*

Tiaras and Feather Boas and Medals, Oh My!

And so much more of course...

Last Sunday, I ran the inaugural Divas Half Marathon in North Myrtle Beach. This was my second half marathon and one of the best experiences I have had so far. Not because I set a personal best (PB) but because I was able to enjoy this experience with my daughter, who ran her first 5K on the same day. She will be a senior in high school next year, and so I'm attempting to soak up as much mother/daughter memorable experiences that I can before she leaves the nest. She's my only child and so you can pretty much figure out what this means to me.

Okay, enough of the sentimental stuff...let's get back to the race reporting.

THE DAY BEFORE

We arrived at the beach on Saturday for packet-pickup and hotel check-in. I only live 2.5 hours away, so it wasn't much of a distance to undertake. The Expo wasn't that crowded at that particular time, so we were able to get in and out fairly quickly. I met a couple of my BGR! friends there and we decided to check out some of the vendors and take a few pictures to help commemorate the moment. After that, we left since there really wasn't anything else left to do there. I was a bit disappointed that this Expo event was nothing like the ones mentioned for their prior race events. Maybe it's was more lively on Friday due to all of the various activities being offered on that day. Eh, oh well.

After getting a quick bite to eat, we made our way to the hotel and checked into our room. I was lucky enough to make reservations at one of my favorite locations, Avista Resorts, which happened to be a half mile away from the Start/Finish of the race. And despite this being week two of a three-week biker festival, I was able to get a decent room rate (probably because hotel management was unaware of the Divas race when I booked my room).  How lucky was I? :-)

Before we got to comfortable in our accommodations or made any plans to visit areas of the beach, I made sure that we laid our gear out for the next morning, so that we didn't have to rush through it later. My daughter thought it was a bit silly to do this so early in the day, but after explaining why it's so important to prepare like this, she understood the idea. I have to admit. The bibs for both the half and the 5K where pretty sweet. Definitely one of the most appealing that I've seen so far. During early registration, everyone had the opportunity to choose which name they wanted on their bib to follow after the word "Diva". I just stuck with my first name - DIVA NIKKI. The tech shirts themselves were also nice, despite some objections to the design. Each Divas event has their own individual character on the shirt. Some with a lot more details than others. Personally, I would have preferred the Divas Marathon Series logo on the front instead.

Once we finished settling in our room, we decided to make our way outside to visit the area. We were able to see the partial setup of the racing lane and gauge its exact location from the hotel. My goal was to drive the course as outlined on the map, but I didn't get the chance to do so at the time. Next, we visited a few local stores to acquire some souvenirs and also gather some necessities to bring back to the hotel. There was a meet and greet scheduled that evening at a popular seafood restaurant, but I opted out. As much as I love seafood, I just didn't want to take the chance of eating something that would aggravate my system during the race. It's always best to stick with what you know. We decided to have a nice dinner at Ruby Tuesday's instead. I love their salad bar!

We made it back to the hotel before nightfall and decided to walk along the beach before calling it a night. The weather was really cool for this time of year, which made for a great weekend in and of itself. Was so looking forward to completing the race and then being able to relax and enjoy the area, since I opted to wait until Monday to check out. Nothing like having some cool water surging against your legs after a long run.

RACE DAY

No surprise I didn't get much sleep the night before, but I will admit I did better this time around compared to previous pre-race nights. I woke up a bit earlier to eat my usual breakfast of oatmeal and bananas. I also ate half of a bagel and downed some coconut water. I'm finding that this combination works for me before an event. I woke my daughter up to allow her to eat something and then we both got dressed to go. Out in the lobby and outside of the hotel, we saw lots of ladies dressed and ready to run like divas. We made our way across the street and began to do our half mile warmup to the start. It was VERY chilly that morning. I was a bit surprised actually. Earlier in the week, it was projected to be in the high 60s, but from what I gathered it was in the mid 50s at the start. I have to say that it was really a blessing for us living in the south, considering how hot and humid it has been for the past month.

After locating my corral, taking one last port-a-potty-break, and meeting up with my friends from BGR!, we lined up to pose for our race photo (always easier to get everyone together before the event and plus we look better, lol). There were a lot of us who came from near and far to participate in the Divas Half Marathon and the Girls 5K. We then all gathered hands and said a prayer for a safe race for each and every one of us. One of my friends who was running the 5K stepped in to take my daughter under her wing during their race and until I completed the half. I am so grateful for her kindness. I didn't even have to ask her. She just took it upon herself to do so. Thank you Ms. Dennis :-)

ON YOUR MARK, GET SET, GO!

Miles 1-6: I pretty much kept close to my average pace this stretch of the run. There were a few moments of congestion being that some of the course was on narrow streets in neighborhoods. Somewhere along mile 2, I noticed a couple 5Kers coming around the bend. Their race began 20 minutes after the HM so it was inevitable to meet up with some of the faster runners. Right before the HM and 5K path splits, I found my daughter. I slowed down to a walk and gave her a hug and encouragement, before we had to go our separate ways. And that my friends, was the highlight of the race for me that day. It was as close as we could get, at that moment, to running a race together. Someday, we will actually do one!

Miles 6-12: Lots of twists and turns, however, I was really impressed at my mile split at marker 6. I knew that I was in the right state to reach close to a 2:30 finish if I kept up with my current pace or close to it. During this portion of the race, we had to run about a 1/4 mile off Highway 17, before making it to the golfing area. I was not happy running on that busy road, since they had us facing away from traffic. I was smart enough to stay closer to the right, though. Once we got off the highway and back into the residential golf area, the course became a little hilly and full of turns on neighboring streets. My pace dropped about a min/mi, but I was able to forge through. Oh, I forgot to mention that the Divas Series has musical entertainment along the course. I think by mile 9 we had ran past 3-4 DJs. I even heard "Eye of the Tiger" at some point. No athletic event is complete without playing that song. LOL

Miles 12-Finish: Ahhh the home stretch. No turns, no hills... just a straight path before the final turn to the end. But because we were back on the main road close to the resorts, the lack of trees made this last trek a hot one. I saw a couple ladies bent over on the side of the road trying to catch their breath. The sun and the salt air can be bothersome if you are not used to it. The wind was pretty generous blowing from the sea that day as well, so that could have been a contributing issue. I kept pushing on, splashing water from my CamelBak onto my back. It felt really good.

Then I spot my hotel :-). I knew that the finish line was fast approaching. But hold up! As part of the event, you have to get fancy for that last half mile to the end. What Diva is not complete without her shiny tiara and hot pink feather boa. I grabbed my goodies from the lovely volunteers and placed them on, running my very best through the orange barricades, hundreds of spectators and other finishers, to that big pink balloon arch. Yes, I made it. I Ran Like a Diva and finished very close to my goal time. (Goal: 2:30 -- Official time 2:32:32) I was very satisfied with that!

I received my huge medal from a shirtless hunk and made my way down victory row where my daughter and friend cheered me on and took pictures. After getting my celebratory wine, oatmeal cookies and other fuel. I posed for yet another photo -- the finisher photo, and walked back to my hotel. From the location of my room, I was able to get a glance of other ladies making their way through those same barricades into their own victory. What a great day for a run. What a great event for any woman (or brave man). And what I beautiful experience to share with your daughter. I only wish that I was there to cheer her on as she finished. I will make certain to sign her up for another 5K race so that I can be there for her, like she was so happy to be there for me at the end.

Happy Running!

Race Results ----> Results Archive via Active.com

Place -- 1731/3063

AG -- 368/654

Gender -- 1712/3043

Chiptime -- 2:32:32

Clocktime -- 2:35:55

Pace -- 11:39

6 mile split -- 1:06:33

Race Training Plans:

Hal Higdon's Novice 2 Half Marathon Training (modified)

P90X2 by Beachbody (modified program)

Race Statistics:

Weather -- Temp 55 degrees (at start), Humidity low, Winds 14 mph, Partly Cloudy

Mile Splits -- Garmin Connect

2012 Races:

10/21 Myrtle Beach Mini Marathon - SC (registered)

11/3 Rock n' Roll Savannah Half Marathon - GA (registered)

Half Fanatics Here I Come!

2013 Races:

1/20 Charleston Half Marathon - SC (undecided)

2/24 Rock n' Roll New Orleans Half Marathon - LA (registration tentative)

3/9 Famously Hot Half Marathon - SC (registration tentative)

4/13 Palmetto Half Marathon - SC (undecided)

4/21 Divas Half Marathon in North Myrtle Beach - SC (registration tentative)

11/16 Anthem Richmond Half Marathon - VA (undecided)