Widmer Brothers 10K race report

I feel like it's been a long time since I've done one of these!


Training - Not much...  I think my longest run since the Wenatchee half was ~4 miles, and I haven't been running/working out nearly as consistently as I would like due to moving, job changes, etc.  Excuses, excuses, I know - but it is what it is.


Race weekend - I had a super fun time in Portland hanging out with DIVA friends Steffi and Marie - probably stayed up way too late the night before the race talking, and ate way too much at brunch afterwards, but it was great to have some girl time with some awesome people!


The race- I started out running with Marie, following the 9 min mile pace group.  Note that my pace for the last 10K I ran (when I was actually in shape) was around 9:30 miles...  we leapfrogged a bit for the first few miles until I tried to make myself slow down at bit around mile 3.  The sun came out in time for the race, which was nice - it was lovely weather and a nice course through the countryside of Hillsboro.  I ran pretty strong until around the mile 4 mark, at which point my hip started cramping up and reminding me that I hadn't run that long/fast for a while!  I somehow missed the mile 5 marker, which made the last two miles feel super long - I was really glad after plenty of walk breaks to see the mile 6 marker and the turn into the stadium.  If not for my hip, I feel like I could have kept pushing it more - I really need to keep up with the stretching and strength training, and maybe do something chiro/PT wise to get that issue solved.  It's been popping up for at least three years now!  My final time was just under 1:03 - not a PR, but not too bad given my lack of training and my starting out too fast.  Noob mistake right there!  


Next up- My first triathlon of the season (mini tri - 1/4 mile swim, 9.2 mile bike, and 1.5 mile run) is this Saturday at Cottage Lake!  I did a loop of the bike course, and jumped in the lake (no wetsuit) to test the water...  it is about 58 degrees and definitely quite chilly.  I am keeping my fingers crossed for some sun this week to warm things up!

                             Me, Steffie, and Marie after the race!

Rain and Summertime...

Wait, that's not how it goes...  Unless, of course, you live in the great Pacific Northwest!  After this past week or so of rain and 50s, I am really looking forward to a hopefully dry weekend!


Sorry I have been MIA the past month or so - I sort of took a break from running a lot/working out/etc due to a bunch of life changes (new job, moving, another new job) - but I am back for the summer!


I start my new job (front desk at a sports rehab clinic) on Monday, so I am super excited about that - it will be great to get back into a routine, everyone seems really nice, and I get to work in a field (health/fitness/nutrition) that I am super excited about!  Plus the pay is good, and the schedule is great - four 10s and every Friday off.  Hello four day work week!  


Running-wise, I have a 10K this Saturday (girls' weekend in Portland!!), and my first super sprint tri of the season next Saturday!  I suppose it's time to get into the consistent run/bike/swim pattern - I am hoping to do my first open water swim of the year on Sunday when I get back from Portland, and possibly bike the bike course for the triathlon as well.  It's been so cold this spring/summer so far that the lake temps are all still in the upper 50s...  Brr!  I am really looking forward to getting back into a good solid gym + cardio routine.  My goals for next week are to get in 3 swims, 3 runs, 1 lifting session, and 2 bike rides before the tri.  After that, I am hoping to just build back up some consistency, and figure out the rest of my racing plans from there.  Still thinking of possibly a half Ironman in the fall, or maybe going for a full marathon PR...  we shall see!

Wenatchee 1/2 Marathon Race Report

Background/Training - Well, that has pretty much been covered in the weekly updates here - I trained for this half harder than almost any other half I've run (my PR and my now-third-fastest half were both in the midst of marathon training).  I was running some quicker times in my speedwork and felt that a 2:05 or at least a PR (sub 2:12:58) would be a reasonable goal.  I ran 3 10 milers, a 12, a hilly 13.1, a 14, and a 16 mile run in training.


The Race - I was definitely not prepared for how much warmer the race would be than what I had trained in, nor did I realize how much it would affect me pretty much from the start of the race.  I wore shorts and a t shirt, but started sweating pretty much as soon as we started running.  The first few miles were fairly flat, and there were some small spots of shade.  I started off on pace - 9:24, 9:20, 9:50, 9:22, 9:47 were my first 5 miles.  After that point, we crossed over the river to the hilly, sunny side with no shade whatsoever.  I was definitely feeling hot by this point, drinking as much Gatorade and water as my stomach could handle.  My legs felt ok, but I had a hard time getting into a rhythm with my breathing - I just could not seem to catch my breath.  I stopped checking my watch every mile at this point, but I kept pushing on and not letting up.  I took a GU at mile 7, and that seemed to help a bit as we turned around and ran back towards the shadier, flatter side of the river.  My legs (hips/glutes/quads) started to cramp up a bit as we hit mile 10, and my race plan sort of faltered from "go all out" at the 10 mile mark to "keep running steady" at the 10 mile mark.  By the time I hit mile 12, my legs were turning to jello and I could barely breath, and switched to "keep running and make it to the finish line upright".  By the time I crossed the finish line, I did not have a single bit of energy left and those last few steps were definitely a struggle.  I was a little bummed when I saw that I was so close to a PR, but no cigar - 2:13:42, but I was absolutely drained and felt like I pushed myself pretty much as hard as I could.  I feel like kind of a wimp for having the heat impact me so much, but it was definitely a good 15-20 degrees warmer than anything I trained in on a regular basis and I guess it just took too much out of me.  I think if I keep my training up over the spring and summer I definitely have it in me to run a faster time - just need good running weather and maybe some longer speedwork/faster long runs.


Up Next - DBF and I are hoping to climb The Brothers (6,800 feet peak in the Olympic Mountains) sometime in May (more on that soon), and then I am running a 10K in Portland on June 9, and the Cottage Lake super sprint triathlon is on June 16.  I am going to try to keep doing a longer run every other weekend or so, but focus more on cross-training/lifting/speedwork and getting down to my goal weight.  Onward and upward!

Weekly Update 4/16 through 4/22

Monday, 4/16 - 3 mile run, legs/abs
Tuesday, 4/17 - 4 mile run (2 @ tempo pace)
Wednesday, 4/18 - Chest/tris/abs
Thursday, 4/19 - Rest day
Friday, 4/20 - 2 mile run
Saturday, 4/21 - Wenatchee 1/2 Marathon (2:13:42)
Sunday, 4/22 - 4.5 mile hike (Wallace Falls)


Well, obviously the big news of the week was the Wenatchee half.  I didn't meet my goal time of 2:05, nor did I meet my secondary goal of running a PR (sub 2:12:58).  I started off strong and on pace, but it was in the 60s already by the time the race started, and on a course with no shade - it was definitely getting to me.  I think I had run in 50+ weather maybe 2 times this winter, and almost all my runs were in 40s - not the 70 it was by the time I finished this half.  The course was also a lot hillier than I remembered - short hills, but definitely noticeable.  I am a little disappointed to not get a PR after all that training, but I am at least taking comfort in the fact that even as my legs and my breathing got harder and harder, I never stopped pushing myself.


It was also so nice to have a sunny, warm weekend east of the mountains - I think it got up to 80 both days and it felt like summer.  We spent almost all of Saturday laying out on a picnic blanket in the park by the river, and stopped a few times on the drive home on Sunday to walk, have lunch, and even go for a hike.  


I am starting my new job this week (sudden change, I know, but it will definitely be better in the long run), so I am hoping to just sort of establish a new routine and at least get some exercise in.  My next goals are to lose this last 10 lb that I want to get rid of, start bumping up my lifting, and gear up for triathlon season and climbing/backpacking this summer!

Weekly Update 4/9 through 4/15

Another weekend, another gorgeous sunrise... loving it!

Monday, 4/9 - 12.5 mile bike ride

Tuesday, 4/10 - 3 mi tempo run

Wednesday, 4/11 - Legs/abs (deadlift 8x135), swim lesson

Thursday, 4/12 - 1 mile warmup, 6x800M repeats

Friday, 4/13 - 2 mile walk

Saturday, 4/14 - 8 mile run, 2.5 hour snow hike

Sunday, 4/15 - Rest day

Week Ending weight: 127 lb

Last week went well - didn't get in as many lifting sessions or swims as I would have liked, but running is my priority right now and I got all of those in, including the gorgeous sunrise run before our hike on Saturday. Loving this dry, warm and sunny weather finally!

And... it is race week!!! The half that I've been training for, getting up early for, running hours in the rain for! The weather forecast is looking good for Saturday in Wenatchee - mostly sunny with a low of 44 and a high in the low 70s. Hope that holds up - it's a beautiful course along the Columbia River. I am getting anxious already - I just want to get out and run run run! Taper always drives me crazy... and I haven't really tapered/been this anxious/excited for a race since the full marathons I ran a few years ago (speaking of full marathons... I would definitely like to run another within the next year or so!).

I ate fairly well last week, but this week I am going to focus even more on eating clean and drinking tons of water. If anyone coughs on me I will punch them :) Wish me luck!!!

Weekly Update 4/2 through 4/8

If this is the reward for waking up at 5:30 AM to squeeze in a long run, I will take it!

Mon, 4/2 - 6 mile run, chest/tris/abs

Tues, 4/3 - 3 mi tempo run (25:08!), 800M swim

Weds, 4/4 - Legs (squats 8 x 175)/abs

Thurs, 4/5 - 2 mi warmup run, 4x1 mile @ sub 9 pace

Fri, 4/6 - Rest day

Sat, 4/7 - Rest day

Sun, 4/8 - 16 mile run

Ending weight: ?? (scale is broken!)

Aside from Easter brunch, eating went really well this week - I have been really good about drinking lots of water, planning my meals, and tracking everything on my fitness pal.

I only got one swim in, and two lifting sessions - but they were strong lifting sessions, and I got all my running in, which was my priority for this week. I had some great runs - loving the warmer and dry weather after the seeming months on end of rain and 40s! I hit 31 miles for the week, which is the most I've run since high school (except maybe in the weeks in which I ran a full marathon... hah), and Sunday's 16 miler was the longest I've run in the past two years. Not only that, but my legs felt super strong - I don't think I have ever been this NOT sore after a long run! I am making sure to do some stretching and walking around tonight, but it feels great to be running so strongly. One more week of hard training and more speedwork, and then it will be taper week and half marathon time! Already... the past few weeks have flown by!

Weekly Update 3/26 through 4/1

Monday, 3/26 - Rest day
Tuesday, 3/27 - Chest/tris/shoulders
Wednesday, 3/28 - 3 mile run, legs/abs, swim lesson
Thursday, 3/29 - 5 mile run
Friday, 3/30 - Back/bis/abs
Saturday, 3/31 - 10 mile run
Sunday, 4/1 - 1000M swim

I'd say last week was a pretty decent success - I cut Thursday's run a bit short since it was just POURING rain and so crappy, but I managed to run 10 miles on the TM on Saturday so I think that makes up for it. I also got in two swims and three lifting sessions, which left me super sore - hopefully we can stay into going three times a week instead of just once or twice. My eating was also good - I had a couple drinks and a Reese's peanut butter egg on Saturday night, but aside from that I made really good food choices, even over the weekend.

This next week is going to be a little busy with DBF starting classes, and the Easter holiday this weekend - so I'll just do the best I can to fit everything in. Running miles are going to be a priority!