River Jam Race: Complete!

I was nervous going into this race because I hadn't run since the Time Laps Relay. I laced up my Brooks Pure Flow shoes with an ankle brace on my left for protection and just had to trust myself to do my best.

The 5k and 10k River Jam Races started at the same time. We ran the first two and a half miles of the race over the same course. I started near the front of the pack at the starting line but then tried to go out at a brisk 10k pace and let the 5k folks sprint by. I think the start line adrenaline did get me a little while looping around the whitewater channel but once we got into the woods I took it slower and settled into a more sustainable pace. Hurrah for the awesome white haired runner who can fall down the trail and get back up to keep on truckin! I wanna run and be that nimble when I'm older.

I felt so torn for the first three miles of the race because I didn't want to let racing 5kers pull me out too fast so that I'd expend my energy too soon. But I also wanted to be sure I was still racing. I felt good, strong, and relaxed but I knew I still had the other 3miles to do after we separated from the 5kers.

I run the pink RiverJam Run loop often and it breezed by quickly. I got stuck behind one fellow on the last uphill before we split off to the second half of the course, but managed to pass him once the ground flattened out on top of the hill. 

I was excited to find that there was a water station at the half way point. But, I got so distracted when I saw it that I missed the cut through turn for the second half of the race and I did an extra 30ft  of running because I exited and then re-entered the trail head paths. I do believe the water table itself may have been blocking the arrows for the turn though. I also can't blame the water station attendants for not directing me because I had no identifying marks to distinguish which route I was running.

I was steady climbing people during the whole race. It was encouraging to find that being in the race environment made me look ahead on the trail to the next person to pass. It kept my pace up and I would quicken it to catch and pass by someone.

There where much fewer people running the 6mile race. So, when we split off from the 5kers we where much more spread out on the trail and I wouldn't see another runner for a quarter to half mile at a time. I do feel like my last few miles may have been faster than the first because I was trying to catch up as much as I could to the front runners. I didn't know my place but was hoping I might be in the top 3 ladies. It was encouraging to pass as few ladies- both running and mountain biking- in the last few miles. I wish perhaps that I had started my watch at the beginning of the race so that I would have known my pace approximately after the first half of the race and could have maybe pushed harder.

I was also rather proud of myself for staying calm and relaxed over most of the race distance when pushing past people- especially in the last few miles. I let my nerves and insecurities get the better of me a little though, when I came out of the woods and it was time for a kick at the end to the finish over the last half mile. This just means I need to work on building my mental toughness and pace confidence.

After crossing  the finish line I realized that the ankle brace gave me better confidence to run down hills, but it also gave me some nice blisters on my achillies tendon. This does scare me a fair amount because it was the ankle brace I wore for an entire season after spraining my ankle at cross country camp in high school that gave me my achillies tendonitis issues in the first place. I don't want to cause more damage or irritation that may hinder my training. Hopefully this will mend itself during my time off between training plans. I also got a nice little blister under my left little toe nail.

I lost my ponytail tie to gravity and centrifugal force in the last mile and drew a few strange looks as I ran the last bit of the race with my long hair flowing freely in the wind.

The race distance was a little long. Another friend running the race clocked his distance at 6.8miles with a gps device. That means my average pace was closer to 8:46 min/mi. which I suppose is ok. I'm racing at fairly consistent paces from the 5k to 10k. I suppose that shows something, that I can hold the same pace over a longer distance. I will need to get faster though if I'm gunna qualify eventually for the Boston Marathon.

Over all it was a good race. I paced well and pushed a little. I need to re-learn how to push a little more. I got my hopes up for finishing in the top 3 ladies and didn't but I have to remind myself not to be too disappointed because running a marathon is the ultimate goal. I'm not training to be a 10k'er.
Find more info about this race, and future River Jam Races HERE.

10k: Week Seven

I'm starting to feel like this training plan is actually doing some good now that my long runs on Saturday are back up in the 5mile range. Training for this distance has definitely been different. We'll see how it pays off in the future.

My sprained ankle started aching about halfway through last week. I suppose I should still ice and elevate it when I can. The swelling has completely gone and it doesn't hurt to run on it but it aches a little when I sit and cross my ankles. I have noticed some imbalances between my legs while running though, and think it may be weakness in the ankle as it finishes recovering. I'll try to be kind to it.

Mon 3mi run +core- My family (Donna and Lauris, JD, Melissa and Tate) came and surprised me at work today! Thank you guys it was really nice to see you. I did a 3mi loop around the whitewater channel and Hawfield Rd since the trails where closed. I'm really enjoying that the weather is starting to warm up. I'm trying to start doing a more dynamic warm up before my runs since I recently learned that static stretching may not be ideal or helpful.

Tue 45min cross+strength- I split the cross training between ellypticaling and biking and did two sets of my weight training circuit. My left foot toes are slowly catching up and evening out in comparison to my right foot. Nice to leave the gym again with my muscles shaking just a bit. Exercises are getting easier which means I'm getting stronger. I got to paint my toenails and enjoy the warm weather with Dargo today.

Wed 2mi run- I did a nice swift but relaxed loop around the roads of mount holly with Wayne. We haven't run together in a while. It was nice. We had the day off from work together so we got to visit some local shops we've been hoping to for a while. We stopped in a local specialty running store called Walk and Run Belmont. They had some specialty running shoes that other big box stores don't have and the fellow that helped me was super helpful and willing to discuss my running history and preferences in order to find the right shoe for me. I would recommend the store to any runner! I bought a pair of brooks pure flow 3's. These are the next step toward transitioning to a more neutral shoe that works with my foot. They're light weight, squishy, and much less ridged than may Asics shoes. They have a 4mm heel drop apposed to the 13mm drop in my Asics. I'll slowly transition into them by wearing them once a week on my two mile shake out runs. Hopefully these will be nice on the trails by giving me more connection, ground feel, and flex over uneven terrain while still protecting me from sharp rocks.

Fri 60min cross+core- Split my training between ellypticaling and biking again. The Mount Holly "Soul Patrol" was having it's monthly meeting and meal. It was nice to see several seniors in the gym working on their fitness. My sprained ankle is indeed causing imbalances in how the tendons and muscles move in my left foot. I hope it will even out soon.

Sat 5.5mi run- I did two 2.75mi loops around downtown mount holly with Wayne. We got to see the vendors setting up and the start of the Spring Fest 5k Race. I'm a little sad I had to work all day and had to miss the actual festival but I was extremely glad come the end of the work day, at 7pm, that I didn't still have to go run 5.5mi- potentially in the dark again.

10k: Week Six

This week I realized that my body and mind feel and work much better when I'm taking my daily vitamin. My mood is better and I feel like my body works and moves more smoothly when I'm getting more balanced nutrients,

Also, I think I jumped back into training this week with some extra gusto after feeling so crummy last week. This may be making me feel more tired and worn out than if I'd eased back in to the cross training and running paces I was doing pre sickness.

Mon 3mi run+core- nice confidence boosting run around the wet roads of downtown mount holly. The pace was easy but brisk. My left leg seems to be playing catchup a little bit but I feel much more in the swing of things than I'd expected to after last week. Did one set of the Lolo Jones' Core Workout.

Tue 40min cross+strength- Split my cross training between the elliptical and the upright stationary bike, and did two sets of the leg and core part of my weight circuit. I bumped up the speed and resistance a little bit. I'm feeling nice and lightly sore tonight. I'm looking forward to a nice 2mile shakeout run tomorrow morning.

Wed 2mi run- Lauris is in Town at The Evening Muse in NoDa! Ran a nice easy shakeout run on Hawfield Rd before work. This was a crazy weather day, low 50's in the morning to high 70's in the afternoon.

Fri 60min cross+core- Just focused on moving my legs as naturally as possible using the right muscles and keeping my legs balanced. Split the cross training evenly between ellypticaling and biking 30 min each.

Sat 5mi run- It was quite rainy weather this morning and my AM Canopy Tour didn't book so I got called off the first half of my work day. So, that means I got to run before work today! I did two loops of 2.5mi around downtown Mount Holly. Again focusing on keeping my legs balanced and using the right muscles while staying as relaxed as possible. The muscles in my feet are evening out but because it seemed my toes where working my calves are quite tight after the run. Will do some foam rolling tonight.

10k: Week Five

Welcome to this weeks instalment of my marathon journey! Last week I left you with a cliff hanger, waiting to see how my sprained ankle affects my training...But wait! There's a plot twist... the sprained ankle, is the least of my worries!

Mon 3mi run+core- I just did 20 min easy on the upright stationary bike plus two sets of weights in order to test out my sprained ankle today after a day of rest. My ankle did get more swollen after doing leg presses- perhaps do to the increase in resistance, pressure, and ankle motion- but other than that it felt great! We'll see how I feel in the morning. I do feel a small amount of achillies tendonitis as compensation for my front ankle muscles not engaging while biking.

Tue 40min cross+strength- I'm feeling weird and achy today I think it's from some old leftover corn I put on my tacos last night that may have spoiled. My ankle feels great today and some more of the swelling has gone down. This is definitely the least severe ankle sprain I've ever had.
SO... I thought I was all set to go to the gym and do some ellypticaling and biking and weights today, right after I took the dog for a walk, BUT...We walked to the corner of the block and had to turn around abruptly because I suddenly had to puke. I didn't want to barf on the side of the street with cars driving by so I hurriedly drug Honey back to the house. Blue cloudy tunnel vision, cold sweat, tingaling numb hands and feet, and light headedness, and of course a rotten feeling tummy. I didn't puke but I wish I had because now it'll probably take several days for this food poisoning to work all the way through my system.

Wed 2mi run- Still achy- every part of my body hurts. The morning was awful. I spent the night on the couch because I felt like I might vomit, but again didn't. After a long slow cold rainy day at work- which did serve as a welcome distraction from my tummy-I managed to feel well enough to put together 40min of cross training at the gym- 20min elliptical+20min on the upright stationary bike. The ellipticaling was the hardest part because it involves up and down body motion which shook up (or down) my stomach a little. After dinner I realized the sickness had been shaken down into my intestines and I again will spend the whole night on the couch, this time running back and forth to the bathroom and getting hardly any sleep.

Fri 60min cross- I almost feel normal today! I took my day off from work easy by watching vegan cooking videos, hydrating, and eating a little more food than I've been able to over the past few days. I did 50min of cross training today split evenly between the elliptical and the upright stationary bike. I was able to return to a more normal pace but can tell I have a lot of dehydration to make up for.

Sat 4.5mi run- Running on my feet today may speak volumes for how my training is progressing through this sickness. I added a half mile to the 4.1mile East Main trail that I sprained my ankle on last week. I did it in the daylight this time so it would be less dangerous but I did roll my ankle in soft grass a minute into the run just before getting to the trail. It's a little sore. I'll ice tonight. My pace is slower than I'd hoped. running this trail though I realized I'm being, perhaps, a little over cautious. My legs feel like they're just going through the motion with out real muscle effort. I did have to stop for a potty break part way through. My pace did feel like it got stronger through the run. I think I will need to stick to flatter courses and do more real running in order to gain back some of my strength and form that I might have lost.

I don't wanna push to hard and reinjure or slow my ankle recovery but I also can't allow my muscles to atrophy and loose good training ground. As scary as injury and sickness have been this week in reguard to interrupting my training plan, I think all has gone as well as possible. The sickness may have been a blessing in disguise because  I forced me to rest my ankle a bit. My ankle does feel almost healed in a weak vs the months it has taken in the past when I've run on/through the injury. I'll try to still be good and keep an eye on it.

10k: Week Four

My legs are an important part of my body image. But, after this week I'm starting to feel like I'm abusing them and clouding that image...

Mon 3mi run+core- I ran the pink loop at work again. My knee still hurts but it diminished as I ran more. It seemed to help if I allowed my feet to pronate more. Perhaps I'm still holding my ankles ridged and it's causing my knee to track differently than when I had arch supports in. Part of the reason I think I feel so tired is likely because my body is still getting used to having less structure under my feet. I felt like my core chain stabilizers are still weak. But, strength will build over time. I really should take an ice bath tomorrow.

Tue 35min cross+strength- Elypticled at the gym for 22 min and then used the seated stationary bike to take some pressure off my hips ankles and achillies. I also finally did two sets of my weight lifting routine. It feels so nice!

Wed 2mi run- Easy two lap shake out run around the whitewater channel. I feel refreshed and my feet and form feel much more stable and balanced. I got some pretty hefty bruises on my shins today when I slipped on a wet board on a course as I went out to assist a guest. My left shin especially didn't feel very nice for the first mile of the run. I love running up stairs! I wouldn't normally but with construction at work my 1mi loop around the channel has had to change a bit and it makes me feel stronger to run up stairs. Tiny bit of achillies tendonitis left but much better.

Fri 50min cross+core- I wore compression socks all day today and at work yesterday to help the bruises on my shins. It did help a lot! the one on my left ankle is definitely the worst. I split the crosstraining today 25min elypticle+25min upright stationary biking plus I did one set of weights

Sat 4mi long run- You know that feeling when you're strolling down a trail and suddenly all your body weight is resting on the top/side of your foot and you realize your toes are suddenly higher than your ankle? It's just... horrifyingly sickening. I ran our newly extended East Main trail after work today starting at 8pm- so it was dark and I sprained my ankle on a downhill in the last 300 meters of the run. I did take a flashlight with me but I could see fairly well for most of the run with my eyes adjusted to the darkness. As I was running I could tell that my feet are getting stronger! My foot is more in tune with how it should move and stabilize. Much different from when I wore my uber supportive shoes.The run was not as fast as my normal pace would have been because I was taking lots of short choppy breaking steps in order to be cautious. This raises the quality vs quantity question in my mind. Was the slower pace and risky behavior worth loosing some of the benefits that I would have gotten if I'd stuck to a better lit route? I realized on the run today that my legs are much less used to running with all the cross training I've been doing instead of splitting my runs with actual running. I'd hoped the elypticling would be equivalent but I'm not so sure.

Wanna see how well I balance rest and recovery with an ongoing training plan?
Stay tuned next week for another episode!

10k: Week Three

Still feeling rather exhausted at the beginning of this week. I'm realizing that this training plan is designed for a beginning runner who has likely never run 6miles before The focus is on building mileage in a non-impactful way. This is still beneficial to me as I build mileage and endurance toward the marathon. I'm realizing I just need to back off the pace and focus more on how my body feels. It has taken me several weeks into this plan to see and understand the difference in training from the 5k to 10k plan. There are less drastic differences from long run to weekly recovery shakeout runs, and the heavier cross training gets mu body used to the sustained effort with less wear and tear on my body. Getting to bed earlier wouldn't hurt either so that I might recover a little better from training.

Mon 2.5mi+core- I did an easyish 2.5mi around the white water channel and Hawfield Rd at work before heading out to a coworkers going away dinner at Miguel's- our local hole in the wall authentic Mexican restauraunte. I finally tried one of their big ass 32oz beers with some guacamole salsa and chips. We learned to play "stumps" after our meal from which I have a nice bruise as a token- mmm beer and tossing hammers, how fun!

Tue 35min cross- Was going to do another split run but didn't have a car here at the house to drive to the gym so I pedaled my road bike to work and back. The roads are fairly calm around 2pm on a week day. Slower pace than I'd hoped when going up hill but compensated with down hills by trying to pedal the whole time. I took a little break between biking there and back.

Wed 2mi run- I feel much more refreshed today. Using the road bike does use different muscle than I usually use. I did two easy loops around the whitewater channel.

Fri 50min split run- Oops I only did 45min. I biked 25min to work and then changed shorts and ran 20min around the trails. My form felt super sloppy and strange after getting off the bike. I feel like because I haven't lifted weights in a while my stabilizer muscles in my core chain from my ankles, to knees, to hips, to to back have gotten weak and unsteady. I need to get better about going on Tuesdays and making myself lift after cross training.

Sa 4mi long run- The pace for  this run felt great! Wayne and  I ran the 3mi pink running loop at work.plus a lap around the white water channel. We started out pretty easy and picked up the pace a bit as the run progressed. But, it was a nice relaxed and conversational pace most of the time. I do have a tendency to run harder than conversational when I'm on my own. My right knee did hurt most of the run. It's acting like it's not tracking correctly. The pain is just under the left top edge of my knee cap and extends up a little into the muscle that's just above the knee on the front left. I feel like I really should take an ice bath tonight. My gluts are enguaging better but I think my hamstrings are still over powering my quads. I'm powering up hills much better than I have in the past. Up is better than down.

10K: Week Two

Upon going back to look at the training plans I'd picked out at the start of this journey I'm having trouble figuring out what I did. I had planned to do the Hal Higdon 5k and 10k novice plans but upon going back to the website and inspecting them, they're not what I remember. Did they change or am I taking more liberties with tweaking them than I remember? The 5k plan I did seems to be a combination of the 5k and 8k plans? I haven't done anything wrong, I like the training plan I came up with. I'm consistently training and it's worth it. That's what matters. I will have to tweak things more as we go along. I'm just not an expert at knowing how to train myself for longer distances than 5k. I don't know what specific workout combinations will help me safely build mileage, mental toughness, and endurance for longer races. I can get myself close, It just won't be as fine tuned as it could be. This makes me nervous, but I have confidence in myself.

Mon 2.5mi+core- Wayne and I had the day off together so we went to a local Chinese buffet that we've been wanting to try. It was delicious and I tried lots of things I've never had before. However, something I ate didn't agree with me and I got sick and puked it all up. I felt much better after and had hoped to at least go bike at the gym but we decided to go look at a home for sale that was a decent commute away and didn't get back in time before the gym closed.

Tue 30min split+strength- Oy! I got a week ahead of myself again. Instead of splitting the run with some biking Wayne and I just ran 35min on the trails at work to make up for some of the time I missed on my feet yesterday. It was a fairly relaxed pace but I feel my hamstrings are doing more work then my quads and gluts again.

Wed 2mi run- Ran my usual 2mi loop in the opposite direction around Mount Holly so that I ran the steep elevation change uphill instead of down. It felt a little kinder to my knees

Fri 40min split+core- I was running a little late to the gym again. I did a 20min run in the park plus a 15min stationary bike and then finished with a final 5min run around the gym under the street lights so I could see. Our neighbor works at the gym and I forgot to renew my membership payment at the town hall but he was nice to let me in anyway just this once. I  bumped up the resistance level to 6 a little more often this time over the duration of the biking. Perhaps because I was only doing 15min and trying to make up for not quite doing 20. I felt like my legs where working well, and all the right muscles where working in the right amount and ways. My gluts, quads, foot stabilizers and, leg imbalances are working themselves out more. I can feel my left leg catching up.

Sat 3.5mi- I did a little core and foam rolling but I should do it more often. I focused on having light feet and relaxed arms moving in the direction I'm going. I had to shake out my arms and neck to stay relaxed. I'm also trying to stare down at the ground less, and out more. Mentally it can seem hard to look ahead at how far I still have to go but the view is prettier. When staring down I stay more focused in my head on the current moment on how my form and other things feel. I feel my feet and hip stabilizer muscles getting stronger my form is slowly improving.

I'm still not sure how I feel about this training plan. I don't like that my longest run is split up between running and biking. It doesn't boost my mental toughness or confidence to do two shorter runs. As much as I try to jump on the bike as quickly as possible after the run, I still have to sign in at the gym or take off a layer of clothing. It doesn't allow the two exercises to feel like a sustained effort. I don't want my heart rate to slow so much between activities.

I do understand the value of running the day after my longest run (or split run in this case) so that my body knows what it feels like to run when it's tired. But I don't know that it's working well with my recovery. The 10k plan was designed the way it is for a reason. I have tweaked it a bit to fit my weekly schedule and to try to adapt it to match up with and continue from the 5k plan I just finished. My body has gotten used to the 5k plan that I was doing and I'm having trouble knowing where to meet in the middle. What change is good for the 10k race?

After going back and reading the instructions that come with the 10k plan. It states that the Sunday runs it has listed  (I'm doing this weekly plan shifted a day earlier) are the long runs. In my mind I've been treating the Sat cross/split days as my long runs. The plan says cross training days should be recovery effort. When I finished the 5k plan I was doing long runs of 5-6miles so it seems silly to me to do a 3mile long run now. However the 10k plan does have much more cross training planned in then the 5k plan which is why I had chosen to make the cross train days split with running. The plan changed from 4days of running with a day of weights and cross training to 3 days of running with2 long cross train days 2days of weights and a day of core. I guess I found myself a little overwhelmed. But, hey, That's what this blog is for, so I can sort out my thoughts and have you lovely readers keep me accountable. Perhaps I'll give this one more trial week and If I still don't like the split run days maybe I'll run the whole time of the first cross train day, and then cross train the whole time of the second? Perhaps I should try to lighten up a bit on those long cross train days too. We'll see...Here's to the future and brave new adventures!

10K: Week One

This first week will be a little experimental trying to figure out how to best tailor the training plan to fit my week. This is what I've come up with so far. I may make a few tweaks like possibly switching my fri and sat runs so I'm still doing my long run on sat as the last run of the week.

Mon 2.5mi+core- Just did an easy 2.5mi around the whitewater channel loop and hawfield road. I'd never measured the Hawfield road bit before. It's nice to know it's longer than I thought. I may use it more.

Tue 30min split+strength- Happy St Patrick's Day! Ran for 15min around the park and then stationary biked in the gym for 15min also. Since I didn't do core yesterday I'm gunna ease myself into doing more weights and core with this 10k schedule by doing the RW hip and core workouts.
This wast the first day of the year I've run at the peak of 80 degree sunny weather- I need to hydrate more. After the run the bike resistance I've been using felt a little easy so I bumped it up and down a few times while still concentrating on using the right muscles. I noticed that wearing different shoes affect height of seat because they have different stack heights or sole thicknesses.

Wed 2mi- A fast two miles around Mt Holly. I pushed the pace in hopes of holding better form. I could feel my quads and especially gluts working more during this run. I do have a small amount of achillies pain after the run today that I'll need to keep tabs on. I had the same at the beginning of the 5k plan but it seems strange to occur now with less running mileage and more cross training.

Fri 40min split+core- Happy First Day of Spring! YAY! ran around the park for 20min Then used the stationary bike in the gym for 20min. I bumped up the resistance again at the beginning but then kept it at a more standard pace for the rest.

Sat 3mi- Oops. I got a week ahead of myself in the plan again and did 3.5mi. My right ankle and left knee are quite sore after. Perhaps it's because by body isn't used to running the day sfter my long run? I'll try to do core tomorrow.

I'm not quite pleased  with my asics running shoes. I feel like the thick heel is causing a little runners knee. My feet are wanting to contact the ground under and slightly behind my body. Hopefully doing more weights and core will help strengthen weak muscles and improve this. They'll probuby be good for long runs but not so much shorter training runs. If this struggle continues I may try to go ahead and acquire my next pair of running shoes that will satisfy more of the requirements that I was trying to work toward with my current running shoes. I hope a lower heel drop and more flexible shoe may help when mixed into my running routine.

Not quite sure how I feel with just a lower mileage taper week between these two training plans. I guess that will be part of this experiment too. I will likely add at least 3 days if not a full rest weekbefore starting the half marathon plan.

The Plan

The training plans that I have decided to use can be found at HalHigdon.com. I will be doing a series of training plans that slowly build my mileage and endurance up to the full marathon distance.

5k Novice: 8 weeks after which I'll be running the Color Me Green 5K on March 14th.
10k Novice: 8 weeks after which I'll be running the first of this years River Jam Races on May 14th.
Half Marathon Novice 1: 12 weeks after which I'll run the Wild Vine Trail Half on Sept. 26th
Full Marathon: The plan I choose for this race will have to be evaluated once I complete the training for the half marathon. It could be a Novice plan, perhaps the Personal Best plan, or if i'm feeling really good I could go straight for Boston Bound. I have not yet chosen a particular marathon to run. The choices seem a little overwhelming and far away at the moment. I could visit family in Florida and run at Disney World, or I could stay close to Charlotte, or we could pick some place to take a vacation and I'll run a race there- with a few very relaxing recovery days planed in after the race.

I love working at the US National Whitewater Center because it hosts so many races and promotes such an active outdoor lifestyle!
I also plan to run the Shot in the Dark night run and perhaps the Dirty Dozen obstacle race just as extra workouts in my training plan.

Just a silly little graphic about training plans that I found