Thursday, October 30, 2014

Running Links & Race Recaps! 10/30

New Balance 980 Trail Shoe
Favorite Running Links of the Week

New Balance 980 Trail Shoe Review - I was given NB shoes to review! Click through to read what Mark, Craig and I thought about them.

Coach Brad Hudson Interviewed on Runner Academy - Most people run too fast on easy days. Run hard just a couple of days a week. Gradually build mileage over a long period, but maybe not only by 10% per week.

12 Ways to Build a Stronger, Faster Runner's Body - I did these no-equipment-needed exercises from the book Build Your Running Body on a running rest day.

Your Race Reports

Read about the runner who ran a half marathon dressed as a super hero, a first-time marathoner who BQ'ed and more!

5K

Eat. Host. Run. Style blogger, Sun, completed a Pumpkin Run 5K in 23:03 and came in 3rd in her age group only weeks after running a marathon!

10K

Fannetastic Food blogger, Anne, ran the MCM 10K (DC) in 51:17 with her husband!

Half Marathon

Hoosier Running Mom blogger, Staci, completed the Detroit Half Marathon in 2:02! The course runs from Michigan, into Canada and back again.

Organic Runner Mom blogger, Sandra, ran the CHaD Hero Half Marathon (NH) in 1:44 while dressed as a super hero!

Running Through China blogger, Lou, who is training for a 3 day endurance event, completed the Beijing Half Marathon in 1:44 despite the pollution being so bad that many of the runners wore face masks!

Sweet Miles blogger, Sarah, completed the Soaring Wings Half Marathon (AR) in 2:04 on a surprisingly warm day!

Marathon

Fairy Tales and Fitness blogger, Lacey, completed the MCM Marathon (DC) with a longest run of only 15 miles!

Why Mom Runs blogger, Cheryl, qualified for the Boston Marathon at her first marathon, the Loco Marathon (NH), in 3:41!

Monday, October 27, 2014

22 Mile Run: 3 Things to Try When Training for 26.2 or More


There are less than 4 weeks until my 50K! I ran 22 miles at Huntsville State Park in training for the Texas Trails Endurance 50K, which will be held at the park. Either because running on trails is easier on the body or because I've gradually worked up to this distance, I had hardly any post-run soreness. 

3 Things To Try When Training for a Marathon or an Ultra

1. Carbohydrate Loading

I carbohydrate-loaded. There are different ways to load, but the day before my run, I ate 7 grams of carbohydrates for every kilogram of body weight. That's two times the carbohydrates I normally eat! I didn't feel any different than usual and I don't know if it helped. Have you tried carbohydrate-loading?

2. Practice with the Race-provided Food and Drink

I filled a 70 ounce Camelbak hydration pack with food that they might have at the race. I ate two Hammer gels, 1/2 banana, a honey sandwich (even though peanut butter and jelly is more likely) and peanut M&M's. It was all good. What are your favorite aid station foods?

3. Run on the Race Course or Similar Terrain

It was good to get in some miles running on root-filled trails, on sand, on hills and on a gravel road. You can't always run on the race route, but I'm glad I did because now there's less chance of making a wrong turn like I did at the 50K I ran at this park and more chance of a good race like the half marathon I ran there at the park. Have you run a trail race before?

Seen on My Run
  • 4 runners: I met another runner who is running the 50K.
  • 2 deer: I had to wave my arms to get one to move off of the trail.
  • 0 alligators! They live there!

Friday, October 24, 2014

Your Race Recaps! 10/24



What a great time of year it is to race! The weather is cooler for many runners and there are lots of racing opportunities. I found so many race recaps this week that I couldn't list them all!

Half Marathon

Blissful Britt completed the Poulsbo Half (WA)in 2:11 despite running on legs tired out from hiking. It was her 6th half marathon!

Running on Lentils blogger, Jennifer, earned a PR at the Butler Creek Half Marathon (PA) with a 2:28 finish!

Marathon

A Mother's Pace blogger Angie, ran the Chicago Marathon (IL) in 4:22 and earned a huge PR!

Kinetic Fix blogger, Jennifer, completed the Detroit Marathon (MI) in 4:17 after recovering from a recent injury. The course takes runners through Canada and back into the US!

Mile 20 Running blogger, Kate, ran the Chicago Marathon in 3:09 off of the Hanson's method of marathon training - no runs longer than 16 miles!

Running Around My Kitchen blogger, Beth, completed the Chicago Marathon with a sub 4 hour finish. It was a 33 minute PR for her!

Terry Runs completed the Okanagan Marathon (Canada) in 3:42 and BQ'ed!

Wednesday, October 22, 2014

Running on Sugar Cookies




It was time for a cookie test and to eat and run! That's what I did during my recent 13 and 10 mile runs.

Eat and Run

Only an hour before running my 13 miler (2 1/4 hour run), I ate a large roll topped with peanut butter and jam (325 calories and 50 carbs). I ate yogurt and cherries before my 10 miler (2 x 15 minutes of hard running with 1 minute rest).

Running so soon after eating has worked for me before shorter runs so I wanted to try it for longer runs after reading that ultrarunner Stephanie Howe thinks that you can train your body to eat close to race time. I'd like to avoid waking up early to eat 2-3 hours before races begin!

The Cookie Test

Instead of taking a gel for my runs, I took a large sugar cookie with me. For the 13 miler, I ate a cookie quarter at miles 5, 7, 9 and 11. For my 10 miler, I ate half of a cookie. I don't usually have sugar cookies in my pantry so it seemed like a good time to try this cookie test. Besides, they always have cookies at ultras and I'm training for a 50K!

Test Results

I didn't have any stomach troubles so I'll continue my eat-and-run experimenting before my November 22 race. That means more sleep for me!

I'm not planning on running the Soler's Sports Texas Trails 50K Endurance Run only on cookies, but it was a fun experiment!

Have you done any testing with food that is not usually considered running fuel during your run?

Monday, October 20, 2014

Our New RV: My Race-mobile!


Friday, my husband and I took our first trip in our new Jayco RV! It was just a short trip to get some experience before we go on a longer trip. Our only other RV experience is from the time we rented an RV to go to Palo Duro, Texas two years ago so there are a few things for us to learn. We didn't have any trouble driving to the Lake Conroe KOA, which is not far from our home and north of the Houston area, while pulling our Jeep.

After making dinner, I baked chocolate chip cookies in the convection oven. They came out great, but there's more I need to learn about the oven. More cookie testing needed!

At the KOA: Texas-sized Chair and a Bike Ride
It was a good first trip. There are still a few things to figure out like the navigation system that kept telling us to turn off at every freeway exit on the drive there, but I'm sure we'll figure it out. Either that, or we'll just keep the volume turned off!

We've already seen a lot of the US, but I can't wait to see more of it and to travel to races and to new bike trails. This is going to be a fun adventure!

Thursday, October 16, 2014

10 Race Recaps & I'm Racing, too!



I'm registered for the Texas Endurance 50K Trail Race, held on November 22. It's at the same park where I ran the Hog's Hunt 50K Trail Race. This time I'd like to only run 31 or so miles without those added 8 miles I tacked on!

If the fall weather isn't enough to motivate you to run, read these race recaps for racing motivation. Signing up for a race gives you a goal to look forward to. Works for me!

5K

Age Groups Rock blogger, Andrea, finished the Memorial Bridge 5K (ME & NH!) with a time of 28:48. She placed 2nd out of 11 in her age group!

I'm Running on Fumes blogger, Jan, placed 2nd in her age group and earned a PR with a 24:21 finish at the CLS Fall Fun Run (IL)!

10 Miles

Push My Limits blogger, Kecia, completed her first trail race at the Runner's Flat race (IA) in 1:41:21 only 4 weeks after completing an Ironman!

Half Marathon

Half-crazed Runner completed the hilly Freedom's Run Half Marathon (WV) in 1:43 and placed 2nd!

Lynne Hurrell set a national record at age 80! She ran the San Jose Rock 'n Roll Half Marathon (CA) in 2:21:20. What a great way to celebrate becoming an octogenarian!

Stuft Mama blogger, Kristin, completed the Raptor Ridge Trail Race (CA) in 1:42! She was happy to finish 7th female and to see zero snakes.

Marathon

Ariana Hilborn finished the Medtronic Twin Cities Marathon (MN) in 2:35! She came in 4th place in the US Marathon Championship competition. Read her recap for tips on eating before a marathon.

Fuel Your Future blogger, Tina (another Tina!), ran her second marathon this week. She completed the Chicago Marathon in 2:45!

Jen Chooses Joy blogger completed the Chicago Marathon in 3:42! After starting with the 3:50 pacers, she sped forward with negative splits.

One Red Head and Lighthouses completed her first marathon at the Maine Marathon with a time of 4:41! (Here's my recap from running the Maine Marathon in 2011 - a fun race!)

Tuesday, October 14, 2014

20 Mile Run


Today I ran 20 miles with a fast finish. It felt good to see a 9:31 pace on my Garmin 220 for mile 18. Then I ran mile 19 at a 9:17 pace. The last mile was a cool-down mile with my dog. My average pace was 10:31 for the whole run.

After my run, I ran up and down the park stairs for 6 minutes. I was much more tired doing the stairs this week than I was when I did them last week after only 15 miles. Time seemed to stand still today!

Before the run, I ate a giant blueberry muffin from Cracker Barrel. My husband and I ate there yesterday and I had my first steel-cut oats (creamy!) and brought the muffin home for my pre-run meal.

During the run, I had three servings of the honey mixture I wrote about last week. Next time, I think I'll just take honey and leave out the molasses for a sweeter taste.

Photo Facts
The Beauty Berry Bushes (aka French Mulberry) are in bloom here in Texas and fill the park where I run. In the photo, you can also see the creek that runs below some of the paths where I run.

Monday, October 13, 2014

15 Mile Run + Stairs

Stairs Beside Park Path (Upper Center)
I added 5 minutes of stair climbing to the end of my long run this week. I wanted to get a little extra work out of my tired legs. Hopefully, that will make me a stronger runner.

Starting with only a few minutes of stairs was smart, I think. I wasn't sore after that day's workout and I'll increase the minutes next time.

I brought my dog with me when I ran up and down the stairs. So during my training she got some training in, too. Sit, Zoe, sit!

Last Week's Exercise 

  • Monday - 8 mile run (saw 2 coyotes, 1 deer)
  • Tuesday - strength-training:arms, 43 min. bike ride 
  • Wednesday - 15 mile run (fast-finish, time- 2:35, 10:21 ave. pace), 5 minutes on park stairs
  • Thursday - rest
  • Friday - 11 mile run (12:27 ave. pace, trails, saw 2 non-venomous snakes: a pretty lime-colored Rough Green & a TX Brown snake), strength-training: full body
  • Saturday - 50 min. ride, posture exercises 
  • Sunday - 10 mile run

That's 44 miles of running, 2 bike rides and 3 strength-training sessions and I feel good!

Thursday, October 9, 2014

Your Race Recaps! 10/9



It's a great time of year to race! I found so many race recaps this week that I decided to narrow them down to blogs that I haven't recently featured on my blog. Read them for some racing inspiration!

Half Marathon

Bite-sized Thoughts blogger, Kari, completed the Ealing Half Marathon in West London as her first UK race since moving there from Australia. She finished in about 2 hours!

Running Rachel completed the Rock 'n Roll San Jose Half Marathon (CA) in 2:49 and had enough energy to do handstands along the way!

Marathon

Catching My Breath blogger, Laura, completed the Rochester Marathon (NY) in 3:11. With her 4th place finish, she writes that she won $7.63 per mile in prize money!

Hungry Runner Girl blogger, Janae, completed the St. George Marathon (UT) in 3:12 with negative splits! Check out her recap for marathon tips.

I Have Run blogger, Candice, earned a BQ at the Big Cottonwood Marathon (UT) in 3:38 after coming back from a stress fracture!

Organic Runner Mom blogger, Sandra, was the first woman finisher in the Kingdom Marathon (VT)! She finished running the hilly course in 4:10.

Monday, October 6, 2014

Honey Running Fuel & 18 Miler


For this week's 18 mile run, I made up a honey gel and put it into a plastic bag. During the run, some of the honey leaked out of the bag. Fortunately, I also brought berry Clifbloks and berry Powerbar gel so I had plenty of fuel.

Yesterday I used honey gel during my 10 mile run, too, but this time I put it in a plastic bottle. I liked the taste of the gel, this mixture has a similar calorie and carbohydrate count as many popular store-bought gels and the bottle didn't leak. Mission accomplished!

Honey Running Fuel

Per Serving: calories: 111, carbohydrates: 30

Makes 2 servings. 

Pour into container:
  • 3 tablespoons honey
  • 1/8 teaspoon salt
  • 1 tablespoon molasses 
  • 1 tablespoon water (to make the mixture pour more easily)

Weekly Fitness Summary

  • Monday - 5 mile run
  • Tuesday - strength-training:abs, 40 min. ride 
  • Wednesday - 18 mile run
  • Thursday - strength-training: arms, 50 min. ride
  • Friday - 9 mile run, strength-training on park equipment
  • Saturday - rest
  • Sunday - 10 mile run, short ride in the woods 

I ran 18 miles this week. The mosquitoes swarmed around me every time I stopped so that was my extra incentive to keep going even though it was hot and humid - especially when I ran through the woods. I liked the change of scenery in the woods, though, so I just made sure to keep moving when I was there!

I'm not registered for a marathon until February, but I did an 18 mile long run because I want to be prepared if I get the chance to run a race sooner than that. Besides, I like doing long runs!

Thursday, October 2, 2014

Post-race Depression & Your Race Recaps




Racing is exciting, but even though races are a lot of fun, there are times when you might experience some sadness when they're over. Here are my tips for staying happy after the race excitement is long gone.

5 Ways to Prevent Post-race Depression 
  1. Don't be too hard on yourself if you don't achieve your race goals. 
  2. Make plans for another race. Find a training plan like the ones in Brad Hudson's and Matt Fitzgerald's book Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach. The book encourages you to come up with your own plans, too. That's what I like to do.
  3. Do something you haven't had time to do while training for the race like trying some new recipes
  4. Races can be hard on the body. Put your feet up and read some running blogs!
  5. Race vacations are my favorite way to get my mind off of a less than stellar race result.
Here's an article that brings up some good points about post-race depression. 


Your Race Recaps Found on the Web this Week

5K

Mommy Run Fast blogger, Laura, completed the Montclair Oktoberfest 5K (NJ) as her comeback race after having a baby. She finished in 21:58 and was the 3rd woman!

Run Mommy Run blogger, Lucie, ran the Run for the Grapes 5K (Canada) with her twin sister and they both earned PR's! She finished in 27:54 and her sister finished just behind her and I'm sure the fun sister competition made the race more fun.

Still a Runner blogger, Mary Lou, qualified for the 2015 National Senior Games, for ages 50 and up, by completing the Moving for Melanoma 5K race in 26:12 in the 65-69 age group!

10K

Dream Big Runner blogger, Christine, completed the Howlin' Coyote 10K trail race (VA) in 1:17 and is another mother who recently had a baby. The race director spoke with each finisher at the finish line - nice touch!

Kim Runs Miles with Smiles blogger completed the Perfect 10K Race (VA) in 1:11 and earned a PR! See her recap for photos and information about her friends who were also racing.

Half Marathon

Life to the Full blogger, Amy, completed her second half marathon at the Wild Hog Half Marathon (ND) in 1:36! She finished 6th female out of 331.

Other Distances

Fast Cory ran the Bear 100 Mile Race (UT) in 34:32! I don't know which part would be worse: the 22,500' elevation or the muddy trails.

Love & Zest blogger, Kristina, completed the Miracle Miles 15K (9.3 mi.) race (FL). Along with her recap, she posted a recipe for Coconut Quinoa Granola.

Congrats to all of this week's racers for crossing the finish line!

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