Back in December when I somehow couldn’t improve upon a 365-day-old 5K PR, I knew it was time for a change in my personal running. My clients were excelling, but somehow, I felt like I had hit a plateau. The change I needed would come in the form of having a running coach for me. In early January, I met with my new coach—then a few days later, I had a max HR test planned, with said coach. As luck would have it, that max HR test came on an awful, awful morning. It was raining, the children had slept terribly, & my lovely monthly “friend” arrived just minutes before I headed out the door to the local running store. Fabulous. I really wanted to call my new coach & just cancel the whole thing all together. But then I had a revelation: what I expected of my athletes would now be expected of me. Quitting or “dipping out” on the workout was simply not an option. I had someone to “report” to now. My thought then became, “hmm, was this a good idea after all?!” Now, after nearly 8 weeks of training, I can without a doubt say YES—this is a GREAT idea! I then began pondering what qualities I expect of my running clients, which in turn, I would need to provide to my new running coach.

1 – HARD WORK: This one seems easy enough, right? As Nike would say, Just Do It! If you are hiring someone as your running coach, why in the world would you do any less than your best? I’m guessing that if you are hiring a coach, you have some sort of running goal in mind—whether it is to just simply complete the race & “survive the finish line” or you may have a specific time goal in mind. Regardless, do your best to complete the running activities as they are prescribed by your training plan & coach. Because quite frankly, who does it hurt if you choose to drop your 6 miles run to only 4 miles? A hint: NOT your coach—but YOU, the athlete. Of course, there are exceptions! A realistic coach understands that life happens. Maybe your body just quits on you that particular day {but this excuse won’t fly every week, ha!}. Or maybe you are called home due to an injured child. I personally am not a heartless coach, but I DO NOT have much sympathy for repetitive & unnecessary excuses. Do the work & you will certainly reap the benefits!

2 – COMMUNICATION: As my clients will tell you, I expect a “weekly recap” each Sunday. I plan my athletes training weeks from Monday to Sunday; so by Sunday evening, their running for the week should be complete. If you choose not to provide your coach with info on your prior runs, how do you expect him or her to coach your future running? Any ‘ole shmuck can pat your back & say “good job!” for a mediocre run. But a reputable running coach will critique & provide appropriate feedback on fantastic performances {fantastic meaning—ANY run where you gave it your all; regardless of the time or outcome!}.

3 – RESPECT: See a workout on your plan that you don’t agree with? Ask your coach about it. Maybe you have some insight on your running that hasn’t been relayed to your coach yet. Don’t just disrespect your coach & ignore the activity. He or she {likely} has the knowledge and credentials to back-up their reasoning for even including the run into your plan. Along those same lines, don’t “bad mouth” your coach amongst your local running community. If you don’t like them or their training philosophy any longer, simply break off the relationship in a professional manner. Chances are, it might be mutually felt.

4 – TRANSPARENCY/HONESTY: It’s snowing outside so you decide to tackle your 7 mile tempo run on the treadmill. Good for you—way to get the workout done! At the end of the week, you report back to your coach that you killed the workout… when in actuality you could barely keep an easy pace during the tempo-paced miles. We ALL have bad days {feel free to refer to my recent post on a tough tempo run I experienced}. BUT, be honest! You reporting back “false” data could result in your coach pushing you harder next week; when in reality, maybe your tempo pace needs to be backed off. Being transparent with all of your running woos & joys will definitely benefit YOU as the runner in the long run {pun intended}!

5 – TRUST: Chances are you have hired a coach based on someone else’s positive recommendation. Go with it! Try not to question everything they tell you to do. I do understand though that this is hard for skeptics, such as myself. BUT, try to go “all in” with their training plan. If you need to, give yourself an “assess date”, a date in which you will evaluate whether this coach/client relationship is actually working. Along the same lines as trusting your coach, is the need to trust YOUR body. Believe me—the human body is capable of WAY more than we ever give it credit for! Push your running to the limits & you will likely be rewarded with a few PRs & improved overall fitness.

6 – LOYALTY: Thinking of going “coach shopping”? Okay, no problem! We all have different personalities & not everyone will mesh with each other. This is true in both life & running. Just as a courtesy, let your coach know when the training is no longer working for you {this sort of ties in with #3}. You may or may not realize just how much work goes into being a running coach. Your RRCA-certified coach is required to keep their CPR-instruction current, as well as First-Aid training. They are likely staying up-to-date with current magazines/books & trends in running, frequently preparing & altering your personalized training plan, continually trying to improve their knowledge-base on injuries & injury prevention, & constantly checking up on your workouts! Not to mention that they may have numerous clients for which they do this. And chances are, they’re likely a runner themselves trying to fit in their workouts. Whew, it is hard work… BUT OH SO REWARDING!

7 – RELIABILITY: Remember reading up above about the premise for this whole blog post—me wanting to “dip out” on my max HR test. Yeah, that would have been quite unreliable of me, not to mention very rude. My coach’s time is valuable. His knowledge is something I wish to gleam upon. I knew he would be waiting for me to arrive & that he had planned his morning around helping to determine just how fast my ticker, can tick. Was it tough to get there? Sure thing. Am I glad I got it done? Absolutely. We all juggle multiple figurative balls in the air—just try to organize/prioritize your life & resolve to never be a quitter! If now is not a good time for you to take up a training plan, then don’t. Run recreationally & consider hiring a running coach in the future—when the timing works better in your life.

When it is all said & done, work hard & treat others as you wish to be treated!!

 

A recent post on our RRCA-certified coach’s page prompted me to make some serious considerations about safety in my own personal running. I knew the next step needed to be a blog post reminding &/or educating my readers/friends/family regarding the Rules of the Road. Please, Please, Please—read these tips & take them to heart! I am sure there are many more tips that could be mentioned, but this is a good starting point. Be safe whenever you venture out for a run or for a walk; this is a crazy world we live in.

Report to the Police – Report any threatening behavior to the police. If you feel threatened, bothered, or harassed in any way, call 911 and report the incident to the police. You never know if even a small tip will lead the authorities to locating a predator.

Bring a Phone – If running alone, especially in the dark, bring your phone so that you have the ability to call 911. Make sure the device is charged. Carrying mace or a whistle could also save your life.

Head for Safety – If your gut tells you something is not right with a person/animal close by, it is probably correct. In the event that that you feel threatened, head for the nearest safe space; such as another person, a store, a house, or a crowded intersection. Make noise and be clear about your needs.

Avoid Headphones – Headphones are dangerous because they block out all local sounds (i.e. cars, people, animals, emergency vehicles). Resist the urge to wear headphones while doing any running/walking unless it is in a gym or on a treadmill. If you must wear headphones, wear them in only one ear and with the volume lower.

Run/Walk Facing Traffic – When occupying the road, you are just like a pedestrian. You should run or walk facing traffic and off the street, when possible. Be careful of traffic pulling out from side streets and driveways, as drivers rarely look right when pulling into the first lane of traffic. Make eye contact with both drivers and other pedestrians you pass – a predator may be less likely to attack if you have made eye contact with them.

Follow the Rules of the Path – When running on a multi-use path, follow the rules established for that path. As a runner/walker, you are probably the most nimble, so keep an eye for bikes and those who cannot move as quickly. Always be respectful of the needs of others. And speaking of being respectful, never litter your fueling trash.

Cross at Crosswalks – You have the right of way when you are in a crosswalk, but many drivers are watching automobile traffic and not pedestrians.

Be Bright When It’s Not – Wear white or reflective clothing so that drivers, cyclists, and others can see you. Running specialty shops sell reflective armbands and blinking lights that are effective for being seen at night or in the early morning hours.

Be Aware – Check your surroundings while running. Use your peripheral vision and your ears to know what is going on in the area within 30 to 50 feet of you; this includes behind you.

Vary Your Routes – Avoid the habit of being at the same place on your run at the same time in any given week. Change the time you run and the course you follow weekly. A predator could be tracking you, so you must keep your running habits variable. Consider reversing your route or even adding a different loop.

Recruit a Running/Walking Partner – In addition to there being safety in numbers, having a running buddy will help you to stay focused on your goals and will provide support for your running/walking endeavors. Accountability is an amazing thing.

Let Your Dog Tag Along – Running is also great exercise for your true best friend and could make a predator now the prey. Don’t forget to follow your local ordinances regarding leashes. On the same token, whether you’re running with or without a dog, be aware of other dogs and be leery of trusting any random dogs.

Join a Running/Walking Group – In addition to being a fun and social way to get into the sport, exercising with a group is the safest way to go.

Wear ID – Wear an identification tag on your shoe or somewhere on your clothing/person, which should include: name, date/year of birth, emergency contact info, allergies, and any other medical information you deem pertinent. RoadID is a great option.

Tell Someone – Let someone in your household or a friend know where you’re headed, which direction/route you are taking, and the estimated length of time you expect to be out.

 

Question: Do you have any safety tips to add??

Yesterday I set out for my tempo run, & as usual, it was an early morning endeavor. I knew the weather would be dreary, but I was prepared {or so I thought!} to just push on through. I had to get the twins to preschool on time, so I only had an hour to get the miles in.

As I opened the garage door, I saw the rain coming down sideways. Great. I then felt a wind gust even before I ventured out of the safely of the warm-ish garage. Super great. Oh well, time to pull up my big girl panties & get going!

The first 2 miles were slated to be “easy”. As pretty as living surrounded by bodies of water is, it really isn’t that much fun for running. Sure, it provides “wind-training”, but after weeks of this “wind-training”, I have become O.V.E.R. it. Especially as I was practically blown right into the roadway while crossing over one of the local bridges. I guess that was rather kind of Mother Nature to not gust me towards the other direction—going overboard into the frigid water!

Once my watch dinged that the 2 easy miles were complete, it was time for the 4 tempo miles to begin. I promptly picked up the pace & slowly worked my heart rate up to the 169bpm goal. “Oh wind, thanks for sticking around – did you need a workout too?!” A mile into the tempo part of the run, the mental lashings began.

Therein lays my point of this post. I am not being negative; merely wishing to hear what crosses everyone else’s mind during mentally tough miles. Please, INDULGE ME! This is a fun post! Here are some of the thoughts I had—see I AM NOT superhuman, as a co-worker recently referred to me as!

“Maybe I can just pause my watch & walk the miles.”

“Will my coach notice if I just drop the tempo miles from 4 of them, to just 3 of them?”

“If I roll my ankle on that gumball, Scott {my hubby} will have to come pick me up. That’s a good excuse to end the run, right?”

“What the hell am I doing?”

“I better have some tailwind when I head back the other way, to make up for all of this headwind I’m experiencing!!”

“You don’t get sick from freezing rain, right? Wait, I CANNOT afford to get sick. Okay, it’s settled, I’m going to just head back home.”

“Is it time for my easy cool-down mile yet?!”

“Why did that crazy person just honk at me? Is my shoe dragging a piece of TP? Oh, hmm, I bet it’s because I am the crazy person in this scenario.”

“Am I being chased?”

“What all errands do I need to run today?”

“Oh look, another coo-coo runner. Hello, Good Morning!”

“What?! That’s all of the tailwind I get rewarded with???”

“That dog better be on a leash!”

“99 Problems? Yeah, I have a few problems too Ariana! This run so needs to be over.”

And just like that, well not really just like that, but it was finally over. Many other thoughts had crossed my mind—too many to recall. But, the only thought I had as I returned home, smiling of course, with another 7 miles logged, was….

“Dang, I am SO proud of myself for not quitting or doing any of the other obscene things that crossed my mind. I’m a bada$$ mother runner!”

So, when you are dreading completing a run, always remember:

Yesterday I ran the 2^nd annual GameDay 10K. I actually had no idea when I ran this race last year, that it was the inaugural running of the event. Pretty impressive, Flat-Out Events race organizers, to put on such a well-done event! My hubster, having not attended the event last year, commented yesterday on how well-organized this race turned out. Particularly impressive to him was the post-race party & quick handing out of the awards. At the post-race party, he enjoyed some beers & wings (I gave him mine since I don’t like beer, & my mouth was in no condition to indulge in some yummy chicken wings…. more on that later). We were also impressed to get a couple of balloon animals & footballs to take home to the twins!

Back in November, on Black Friday to be exact, I registered for the GameDay 10K. I knew I would ultimately run it, but I was procrastinating until the last minute before the price increase. When $10 off of the registration fee was offered on the biggest shopping day of the year, I jumped at the opportunity to save a couple bucks to put towards 2 Starbucks lattes! When I ran this race in 2014, I had achieved a PR, & that particular time had not yet been broken (49:33). Leading up to the race yesterday, I felt stronger & had a good hunch that I would definitely PR. I had felt ready to PR back in October at the Wicked 10K, but the weather had other ideas that day.

This race, coinciding with the BIG game—a.k.a. the Super Bowl, arrived on the first day of February. For the month prior, I had run my 2^nd highest mileage month ever (160 miles)—only trailing October of last year by 2 miles. This mileage bump is definitely thanks to my new coach who swears by high mileage. I am yet to be fully convinced, but I have jumped all in, into his training style & plan. I am a constant student in life & I am always willing to learn new coaching concepts. To say our coaching method is opposite is an understatement! But, I can definitely become a believer if/when I start seeing the PRs pile up. Ha!

Leading up to race day was a particularly busy week for me. Specifically speaking, about 36 hours prior to the race—when I had oral surgery completed. This included a cyst removal from my upper gum line, as well has having bone grafting done, which included painful suturing in my palate. OUCH! I took Saturday easy, with lots of couch lounging, & then laced my shoes up Sunday morning ready to run a good race. I had no idea though how a race would go with limited eating/nutrition, thanks to my sore mouth. I was pleasantly surprised!

I met up with my beautiful friend Sophia prior to the race for a 1 mile warm-up. It was COLD—like southern states cold, we’re weenies (27 degrees according to my GarminConnect, but I swear it felt like teens!). We then headed to the start line, after which things quickly got underway. We lined up basically in the 2^nd row, right behind the speediest men. And off we went! Prior to the race, my coach gave me a goal of running the 1^st mile at tempo pace, then dropping 5 seconds per mile thereafter. Well, best laid plans! Trying to get my HR to the tempo pace range (169bpm) equated to a too fast first mile. When my watch beeped at the first mile, I knew I needed to back off or my entire race would be a disaster. There was no way I could drop 5 seconds per mile from the initial mile. At that point, I went with Plan B—run even & steady. This proved to be successful for the duration.

The course itself is honestly pretty boring—it’s run through Oyster Point City Center/office parks in Newport News, VA. Having run the race last year, I knew there would be a bunch of U-Turns. My friend Sophia was not a fan of this; but I was expecting it, so it didn’t bother me too much! I actually took advantage at one U-Turn to move up a spot in the female standings, when a lovely lady beside me backed off. It was also nice to see the leaders pass, as they headed back the other way, & get some motivation from them. A nice man on the side of the road, a volunteer I believe, randomly motioned to me as I passed at about mile 1.5 that I was the 7^th female. I used this as a motivator throughout the race. I decided it would be my ultimate goal to be in the top 10 amongst the women, but ending as #7—that’d be even luckier! I later discovered that he miscounted; I was 8^th at that point & ended up finishing 8^th lady (1 female passed me, but I passed another later on).

Unlike recent training runs, the wind wasn’t much of a factor at this race. Thank goodness! I’ve been so very annoyed with the constant headwind, since most of my running is along some sort of body of water. I only encountered a wind gust as I turned back into the main city center, about 0.1 miles from the finish line. I’ll take it!

Mile 1 – 7:33

Mile 2 – 7:45

Mile 3 – 7:49

Mile 4 – 7:48

Mile 5 – 7:49

Mile 6 – 7:48

Final 0.23 miles to the Finish – 7:46

All in all, a fantastic day & race! Many THANKS to the organizers, City of Newport News, police, volunteers, & vendors!! BUT, a special thanks to my dear hubby Scott—he is always my most amazing #1 supporter!

My goal time, leading up to the race was 48:xx, which would equate to at least a 30 second PR, or about 4-5 seconds per mile. I ended up PRing by 1 minute, 12 seconds!! I love the mental aspect that a PR creates—it really reminds you that your body is SO MUCH more capable than we ever give it credit for!

Garmin Time: 48:21 (7:45/mile)

Official Time: 48:21 (7:47/mile)

Overall: 38^th out of 372

Gender: 8^th out of 226

Age Group: 3^rd out of 45

Up Next For The Running Blonde: Tidewater Striders Distance Series #3 – a 12-mile run

Do you encounter a lot of wind in your training runs?

Who is your biggest running supporter?

Four years ago, I would have given anything to be amongst a group of people called mothers. After 2 failed IUIs by this time in January of 2011, with a 3^rd IUI underway {ultimately would not be successful either}, I truly felt like my husband & I may never achieve the coveted parenthood status. My running journey had begun nearly 2 years earlier, although at this point in 2011, I had only completed 2 races—both in 2010, & both with mediocre performances in my own mind. In March of that year, I would run my 3^rd race {Shamrock Half Marathon}; my husband & I would also be entrenched into the in-vitro fertilization {IVF} process. This treatment would eventually lead to the births of our incredible twins & I finally became “mommy” to 2 amazing little creatures.

I share our story, not for sympathy or congrats {although Thank You if you offer them!}, but to give permission for my fellow infertility friends to not read this blog post. I am über sensitive to infertility & the anguish that it brings; so I would never wish to contribute to any further heartache. Scroll right on past—no hard feelings will be had!

The explanation of my journey might also give some insights as to why I am so driven & focused as a person, as well as mother. I’ve been through a lot, although quite minimal compared to others in this world, but that is what makes me who I am. Crazy obsessed runner lady, some of you might say, which on some days, I agree with your opinion! I speculate that the drive & motivation I possess, is analogous amongst other mother runners. Therein lays my inspiration for even writing this blog post.

One disclaimer before I brag upon my fellow mother runners….this post is not intended to “bad mouth” non-mothers, male runners, child runners, collegiate runners, or anyone else. I am not bashing anyone in particular, so do not take offense! It is simply to inform you of a VERY strong group of people, that I’m sure you realize exist in the running world, but maybe not to their amazing degree—mommas!

Recently, an athlete reported back in their weekly running recap that one of their planned runs was not completed because she needed to go to the grocery store. Another runner missed a run because it was “too cold” {temperature well above the double digits}. Both of these clients, while as wonderful as they are, neither are mothers. I do not believe I am unrealistic or extreme running coach; passionate sure, but not cruel {& unusual punishment…haha! Certainly not}. People run in negative degree weather all the time & besides, I’m certain some grocery stores are open 24-hours.

A couple of thoughts come to mind when I try to dissect the difference between women who are blessed to be mothers, & those that are not—both by personal choice or not yet to that point in their lives.

Think about the timing factor. Many mothers hold full- & part-time jobs, some inside & some outside of the home. With a tight work schedule & a busy child schedule, running time is coveted & sacred. For example, if a mother is only off on Tuesdays & Fridays, she will certainly get her runs in on those particular days—simply because she has NO other options. Specific timing of the day is also crucial. For me personally, I run at 6am some days so that I am home in time to get my children off to preschool. If you would have told my 24-year-old-childless-partying-self that I would purposely wake up at 5:30am to run, I would have called you cray-cray! But alas, this is my life & honestly, I adore it {most days!}. Waking up & burning 600 calories before the sun has fully rose is an amazing feeling—if you have never done it, perhaps you should try it!

Next is the escaping factor. One day last week I had a speedwork session with my Shamrock Running Club. The run lasted from approximately 6:30am until 7:30am. By 8am, I was back in the house & dressing two wild 3 year-old boys. That day, they were particularly defiant & uncooperative. Honestly, getting them dressed & out of the door {on time!} was WAY harder than the 6 miles I had just run—which included six 800m speed intervals. For mothers, their time away for quiet, uninterrupted running is an escape. For that limited “x” amount of time—they don’t have to wipe a butt, they don’t have to prepare a meal, & they don’t have to sing a Frozen song. They can simply focus upon themselves & for once, take care of MOM! “Calgon, take me away”! Or maybe I should say, “I am woman, hear me roar”!

Another factor is the pure grit that mothers possess. It is a well-known opinion that men simply don’t have the “cojones” to birth children. Pardon my “Spanish”, but really. What man do you know that could go through what women have done for centuries?! Similarly, those women who have not gone through the birthing process & the “fun” that follows in the subsequent months, they don’t have the mindset or determination that the mother runner possesses. Not that the non-mother is weak, certainly not in most cases, but sleep deprivation & other newborn experiences can prepare you for a whole host of other life experiences. Those are the situations in life that I believe make the mother runner so incredibly resilient.

And don’t even get me started on the TWIN mother runner. In my local running community, I can think of 4 fellow twin mommas, me being the 5^th, & compared to them, I am a turtle-runner! They are so speedy & strong, despite having experienced the toddler years X2!!

Sure, there is the maturity & age factor as well. Mothers & fathers typically find themselves entering parenthood in their late-20s/mid-30s/early 40s—when the priorities are shifting from partying every night to maintaining an active lifestyle. Could the slowdown in metabolism & the increase in waistlines also be a contributing factor to the improved stamina amongst this group of runners? I think so!

Here are a few popular long distance elites that are mothers, as well as quite the impressive runners:

36 y/o Kara Goucher (PR 2:24:52)

33y/o Shalane Flanagan (PR 2:21:14)

32y/o Mary Keitany (PR 2:18:37)

41y/o Deena Kastor (PR 2:19:36)

33y/o Rita Jeptoo (PR 2:18:57)

So, next time you toe the line beside a woman with crow’s feet on her face and dried up baby puke on her shirt, don’t assume she is slow. Chances are, she may very well smoke your 20-something-hung-over-cutsie-booty!

Happy Running!

Enjoy these photos of some of the most AMAZING mother runners I have been blessed to run with!!

When I signed up in early November to run the Frozen Booty 8K, hosted by MRTT {Moms RUN This Town}, I had no idea what to expect. I knew it would be the inaugural running of the race & it was race directed by a local runner mom—but that’s about all I knew. During the week leading up to the race, I chose to not have a tempo run, but instead, plan to run the race at tempo pace. That’s where things get tricky. What the heck is my tempo pace?!

Currently, my tempo run pace is all over the place—or maybe I am just having a hard time nailing down exactly what it should be. I think I am in between tempo “sizes”, similar to a woman in-between bra sizes, or a kid between two shoe sizes. I had completed a great tempo run about a week earlier where my tempo-paced miles were 7:40, 7:42, & 7:43. While I hoped to possibly sustain that pace for the entire 8K, I knew that’d be a tall order! I had recently PR’d the 8K distance, less than 4 weeks earlier, at the Christmas Town Dash 8K (39:15). It’s amazing for me to recall that just 6 months ago, I had one goal for the 8K distance—break 40 minutes! Now, that goal seems rather simple. Even though I felt like I had hit a plateau with the long slow miles of the marathon training, maybe I had in fact also gained some speed. Who’d a thunk it after my 5K performance in mid-December!?

On the morning of the race, I met up with my Shamrock Running Club athletes for their FIRST group run {we had others planned in the weeks prior, but this was the first day that people could actually attend!!}. About half of the group was able to attend & they rocked out anywhere from 5-7 miles at Mt. Trashmore! Gooooo team!!

After returning home from running club, I prepared a protein-packed brunch & played puzzles with my sweet boys. With the race being an afternoon race, it was awesome to still have some family time. Just after 12:30pm, I headed to Hampton for the race…. of course, not without getting lost trying to find Ft. Monroe!

After a briefing from the race director, off we went! Unlike many races, the first mile actually dragged a bit, with the rest of the race passing by pretty quickly. I wish I would have had time for a warm-up mile, but it was too late now. We reached mile 1 about mid-way over a little bridge, where I am not exactly sure how I maneuvered across, since I couldn’t see but 2 feet in front of me {side-ways misting rain!}.

Mile 1 – 7:36

About halfway through the 2^nd mile, I came to an intersection with cars approaching & no stop light. Didn’t they know a small local race was going on?! After a brief pause, I proceeded across the street into a residential neighborhood. The 2^nd mile dinged on my watch just after a sharp turn back towards the base, on a rather main road.

Mile 2 – 7:54

As I trotted down the road, just before mile 3 came a wrong turn, in which the lead girls were headed back towards me. After making the same U-turn they made, I headed back to follow their lead. As you can imagine, this race course was a bit confusing & honestly, not enough markings or volunteers for all of the turns we made.

Mile 3 – 7:58

Shortly after the U-turn came another turn, this time onto a bridge that ran parallel to the one we had crossed in the first mile. Another “nice” thing happened at 3.25 miles—I took over 5^th place permanently. A girl & I had been trading off 5^th place a few times during the run—mostly due to her shoe strings coming untied twice {I would have been so annoyed if I were her!}. But at the bridge, she must have got a side-stitch & needed a quick stretch. I lucked out & ran past. I check with her afterwards & all was well! The good thing about being in the top 5, I got a prize bag! In that prize bag was a gift card for a RoadID—something I have been meaning to get & now, I have one en route to me!

Mile 4 – 7:55

A funny thing happens when you make a wrong turn—you either over shoot or under shoot the official race distance/course. In this case, it was an under shot. We arrived back to the start with just over a half mile to go. Luckily, there was a straightaway in front of me {similar to an airplane runway}, so after passing my bib tag to the volunteer to mark my placement in the standings, I continued along so that I could achieve my full 8K distance. At this point, I was right on target for PR’ing. Well, there’s the funny part about wind… sometimes it can really slow you down! With a quarter mile to go, I turned around & headed back to the start. I ended up missing a PR by 4 seconds – something I definitely think/know I would have accomplished had it not been for all of the races’ craziness!

Final 0.97 miles to the Finish – 8:08

Final Time: 39:19 (7:54/mile avg); 5^th overall

You’d think after reading this recap that the participants would be furious with all of the mishaps on race day. Quite the opposite actually! The local mother runners are SO encouraging & supportive of a fellow mother trying to achieve her fitness leader dreams. Lei, regardless of what anyone says, you put your heart & soul into the Frozen Booty 8K, & despite all of the issues, your hard work shined through! Kudos lady!

After the race, there was a lovely party, complete with food, drinks, & a plank challenge—which happened to be co-won by the winner of the 8K, my friend Sophia! Good job girl! You may recall me mentioning her in my 2014 Cherry Blossom 10-mile recap. After running the race, this mother of 2 young children held a plank for SEVEN minutes, non-stop. Whew weeee!

The after party also had prizes to be won, in which I raffled off a spot into my Shamrock Running Club—congrats Meghan! She will be joining our group after she completes the Walt Disney World “Dopey Challenge” {a 5K, 10K, ½ marathon, & full marathon!} this weekend. Good luck Meghan as you tackle the 48.6 miles, all in a 4-day period!!

Well y’all, 2015 is quickly coming to a close. We have less than 36 hours until that big sparkly ball will drop in one of my most favorite cities. Have you accomplished your New Years’ resolutions for this year?? If not, there‘s always the next 365-day time period!

Last year, on December 31^st 2013, I made the following resolutions:

*Cut back (out!) on sweets – eh, not completely successful!

*Have more patience with the boys – an everyday work in progress!

*Run 1,040 miles – kind of killed this goal!

So, from a resolution perspective, I think it has been a mostly successful year! From a running perspective, I would say even better! As the year comes to an end, it’s time for a fun {mostly!} trip down memory lane!

January began with my Shamrock Training plan nearly 6 weeks underway. We were having unseasonably cold temps & would eventually have the most snowfall this area has seen in years. As I look back at my plan, there was a 13 degree day (01.07.14), which I enjoyed 800m repeats. I vividly recall that day & feeling like such a superwoman for trudging through in such frigid temps! I completed just a single race in January—the Distance Series 10-miler, hosted each year by the Tidewater Striders.

In February, the big deal was hands-down the official launch of my business. On the 20^th of February, my website (www.therunningblonde.com) came to fruition & about that same time, my Facebook page. Many more miles were trudged, as well as one more race—the GameDay 10K. This race was extra special to me, as it was the first time I every placed in my age group!

In Hampton Roads, the big road race in the spring is the J&A Racing Shamrock Weekend. On March 16^th, I ran my 3^rd Shamrock ½ Marathon. The training & hard work paid off—in the form of a 7+ minute PR! Again, this was a single race month. The highlight of that weekend though was watching 4 beautiful ladies cross the finish line of races; races which I happily helped train them to their goals!

April brought my first ever traveling race—the Cherry Blossom 10-miler in DC! Although my January 10-miler wasn’t “raced”, I did manage to take nearly 5 minutes off my time, in about 3 months. I’ll definitely take the PR! The out-of-town race concept, while tough logistically sometimes, is something I definitely look forward to experiencing more in the coming years. Six days after the Cherry Blossom, I ran my 1^st 5K of the year, the ODU Big Blue in my hometown of Norfolk, VA.

As May began, I nursed my sore IT-band under the care of an ART specialist. I also looked forward to my husband & I’s 5-year wedding anniversary trip to Antigua—which happened from May 15^th – May 20^th. Can I go back now?! Aaahhh, dreamy beaches & lazy days. As far as running goes, I did some miles here & there, including the Great Neck 5K on the second day of the month. This is for sure a race that I’ll never forget! Although it was small, for an amazing cause though, I managed to finish as the FIRST female—something I thought for sure at one point would never happen, let alone this early in my running journey. BUT, I’ll take it!!

And then there was June, the lovely summertime had arrived. Beach days. Long nights. Fun with friends. All-in-all, good times! I also turned another year older this month & began to embrace my 30s even more. My single race for the month was the CHKD Run/Walk for the Kids 8K—another race where I trained super hard & earned yet another PR. A year in the making, but I finally broke the 40:00 goal I had set in 2013! I also happily watched 6 lovely women, from my Fit4Mom running club, cross the finish line of that race—all with impressive times & personal stories! The latter half of the month was spent relaxing & recovering, as I prepared for marathon training. The final day of the month brought the initial day of marathon prep!

July, & all of its humidity in the southeast of the U.S.A is fun…. most of the time! Probably most memorable run of this month was my 1^st trail race—a half marathon. This race {Seashore Summer Trail Half}, while it logged the most minutes on the race clock for my 13.1 mile distance, it encompassed some GORGEOUS scenery! My other 3 “races” for the month were the Tidewater Striders Summer Series, including: a 4-mile countdown run, a 1-mile relay, & a 5K scholarship race.

The final day of August brought my solo race of the month—the Rock ‘n Roll ½ Marathon. Early in the month, I had rolled my foot during a workout class, so even being able to run the race was nice! That brief “injury” quickly healed & I was able to continue on with my marathon training. The ½ marathon was in my eyes, simply a long run—and I ran it as such. Despite that, it was a course PR, although not a 13.1 distance PR.

As I glance down at my training sheets, next to my September 2^nd training run are 3 words: “Hot, Hot, Hot”. Haha! Although I don’t recall the summer being overly awful, there were definitely some sticky, icky days! Two races came in this month—the Larchmont RAT race on the evening of the 19^th & the Heart of Ghent 10K the morning of the 20^th. That’s right, a 5K & a 10K just over 12 hours apart. Neither was a PR, but both were definitely memorable! I thoroughly enjoyed my 1^st Heart of Ghent 10K, as we plowed through the streets of my beloved hometown; a very nostalgic run. And the Larchmont RAT race never disappoints; it’s always a fun, family-friendly event!

As Halloween approached, that only meant one thing for local runners—the Wicked 10K. Exactly 3 weeks prior to my first full marathon, this race occurred on October 25^th. If I said I was okay with not PRing at this race, I’d be lying. I had really hoped to beat my February 10K time, but that simply didn’t happen. You “win” some, you “lose” some. But, there is always NEXT time!

Sweet November. And my very first full marathon. A race I certainly will NEVER forget! The Richmond Marathon will always hold a special place in my running heart. After my first 26.2 mile distance, I blissfully took a few days completely off. Eight days after the “big day”, I ran one of the most fun races I’ve ever experienced—the Harbor Lights ½ Marathon. The joy I experienced that day was 100% contributed to pacing a handful of runners to their 2:15:00 finishing goal time. While I ran that race, I smiled the entire time. The elation I felt that day is the same excitement I feel when my clients cross the finish line of their races!

And then there was December. After PRing in every distance I ran throughout the year, I had only ONE goal after my marathon was complete. PR my 5K on the 13^th at the Santa Claus Shuffle. Unfortunately, my body had other plans that day & I came up only a couple of seconds short. Bummed was an understatement—but it gives me a goal to shoot for in 2015. I also ran the Christmas Town Dash 8K earlier in the month & had a surprisingly great race! The highlight of that day though was not my fastest 8K time, but instead, it was watching my twin boys run their first race. Proud runner mother moment!!

If you’ve enjoyed my babbling this far, I’m impressed. Twenty Fourteen has been a great year personally, as well as from a running perspective! I made it through another year with my health & happiness. I survived TWO boys, during their TWO year old year. I set PRs in the 1-mile, 8K, 10K, 10-mile, ½ marathon, & marathon. I had the honor to see clients complete their training & be rewarded with smiles at the finish line. It’s been a great one & I can’t wait to see what next year will hold!!

Fun Stats for 2014:

Total Volume: ~1,225 miles (~23.5 miles/week average)

# of Races: 19 {definitely met my goal of 1 race/month!}

Shortest Run: 1-miler during the Summer Series

Longest Run: Richmond Marathon

# of Running Clubs: Two, with a third one currently underway

Most Memorable Race: Richmond Marathon

Most Sought After PR: Successfully breaking through 1:50 in the ½ marathon distance (Shamrock)

As far as resolutions for 2015, I will continue to work on that sweet tooth thing—definitely my eating pitfall! Those cute twin boys of mine are also a work in progress, as is my patience with all their preschool-age antics {I am sure my fellow parents can relate!}. I also resolve to continue being a good wife to my fantastically amazing husband! From a running perspective, my goal mileage will be 1,560 miles (which equates to 30 miles/week, on average). My hope is improve my pace in the shorter distances—specifically the 5K & 10K. I would also love a few new PRs in the longer races, but I realize this is a tall order for the running Gods.

As for races, I hope to tackle a few new ones! My calendar is already starting to fill up with the usual, fun local ones, as well as the Cherry Blossom from last year & new to my running resume will be the Colonial Relay {a 200-miler, completed by a team of awesome mothers!}. Of course, I will enter the NYC Marathon lottery & hope to hit the streets of that colorful city in November!

So how might I go about all this you ask, well, I am going to start by having a coach for myself for the Shamrock ½ Marathon. It has been something I have been considering for quite some time. But with my inability to PR the 5K this month, it was the last straw I needed to get my butt into gear. Although some days I feel like I have hit a plateau, I know that is not truly the case—especially as I type this trip down memory lane & reminisce on all the PRs I have earned this year! I will be keeping my coach & training private for now, as I embark upon a new kind of running journey for myself.

What resolutions have you made for yourself, both personally & in the running realm of things? Are any of your resolutions carried over from the prior year?!

In a matter of 3 days, our “Predict My Marathon Time” winner, Mary, will begin her Shamrock ½ Marathon training! During the recovery time since Mary’s last major race {the Harbor Lights Half Marathon}, she has averaged approximately 18 miles per week. With the exception of a few shorter races thrown in, she has mainly run for fun over the last month. On Thanksgiving Day however, that race wasn’t so fun…. thanks to her feeling “ill”. I cannot exclude prior night festivities as the cause of her “sickness” during the annual Turkey Trot 10K. Haha!! Good times. She did however throw out an impressive performance at the Tacky Sweater 5K in mid-December; in which she not only PR’d, but also earned a 2^nd place age group finish!! Go Mary!

With the holidays in full swing, she has enjoyed time with family & friends, especially while rockin’ some amazing & fashionable “crazy-cat-lady” pants (see below & you’re welcome in advance for the good chuckle!).

So, what will the next 4 weeks hold for our lovely winner?! Well, first off, she will increase by 2 miles per week for total mileage, from 18 miles in the initial week, to 24 miles for the last week. Every week, she will enjoy a tempo run, as well as a long run; with other various runs thrown in. Her long runs will begin at 7 miles, and by the final week, she will be rockin’ out 10 miles. Additionally, every other week one of her various runs will be speedwork/intervals. Mary’s personalized running plan also incorporates her triathlon training—something VERY important to this wonderful athlete.

Many plans that are available on the web do not offer the flexibility that a running coach’s plan can allow. No two runners lives’ are alike, & likewise, no two running plans should match exactly. One thing that has been taken into consideration when planning Mary’s training is that at a particular total mileage, she is more prone to injury {i.e. more than 40 miles per week}. Likewise, she is more likely to get hurt if she runs 5+ days per week. Luckily, her plan can safely & successfully get her to the start AND finish line, on 3-4 days of running per week. Another thing I have taken into consideration when planning the next 4 weeks of her life, her love for biking & swimming—something else a cookie-cutter internet plan would not offer. Have I convinced you yet of the many benefits of a running coach!?

So, with that said, please join with me in wishing Mary a fond GOOD LUCK, as she begins her 12-week journey to the Shamrock ½ Marathon!!

Typically, I am pretty “gun-ho” about writing these race recaps; but this one just doesn’t want to get itself on paper. Honestly, I do these recaps for others enjoyment {I hope someone actually enjoys them!}, but truly for selfish reasons too. Because one day, I am sure that I will want to relive my “glory days” of running by reading & re-reading all of these wonderful experiences. Sure, some are more superb than others! BUT, they are all reminiscences on this awesome journey we call life.

I don’t really recall exactly how long ago I registered for this race, but I’ve known for quite a while that it would be my final race of 2014. It was my current 5K PR, from last years’ race. It was the race I was most focused upon for the latter half of the year, besides the marathon, of course. I knew I wanted to race it & there was no secret or denying that I was trying to PR it.

Sometimes though, life throws you an obstacle, or in this case, obstacles. For me & this particular race, they came in the form of: 1) little mini-men in my life being sick, 2) their germs spreading to their momma, in the form of a cruddy sore throat, 3) the grimy germs keeping a cute little boy awake in the wee hours of the morning {really, who else but a silly, sleep-deprived 2y/o wanders aimlessly at 2:30am?!}, & 4) simply put, being a woman {grrrrr! no further explanation needed}. BUT, despite all of these annoyances, I was determined to not let them GIVE me an excuse. I wanted to run, & I wanted to run fast; specifically, at an average pace of 7:23/mile. This would equate to breaking through to the 22:xx 5K time—also a 10 sec PR, for a goal finishing time of 22:59. Seems easy enough….. right?!

Leading up to the race, I had planned to run with my running partner as my pacer, getting me happily to the finish line. Unfortunately, she had her own grimy germs to deal with & was unable to pace me on race day. So about 36 hours out from gun time, I learned this unfortunate news & knew I would be on my own on race morning. As much as I love Julie & her pacing me, it was going to be a nice treat to do this all on my own. Or so I thought. Ha!

The nice thing about these 5Ks in the fall/winter, is that race time is later, which means not having to wake up at the butt crack of dawn! I woke up at 7am & by 8am my sister & I were headed the 12 minutes to Portsmouth, VA for the race. We arrived, with a few minutes to spare, so we enjoyed the warmth of the car. After wandering around for a bit, I then split off from my sister & enjoyed a slow 0.65 mile warm-up. As I waited for the “gun” I enjoyed a couple of minutes to chat with fellow Running Etc. Ambassador, Andrea {congrats Andrea on your 1^st place AG win!}; as well as a couple of other local runner friends. We were situated right in the front, with only a line of guys in front of us.

And just like that, we were off. Mile 1 ticked by pretty quickly. As I have done in so many of my 7 total 5Ks, I tried not to start too quickly. But, I wasn’t very successful. I was way faster than goal time for the first few minutes & didn’t settle into goal pace until 3 minutes into the race. Whoops; dang race day adrenaline!

Mile 1 – 7:16

That silly mile 2—always my slowest. This is the area I have determined I need to improve upon in 2015. During this portion of the race, I am always wishing I was running a longer & slower distance. Hmmm, marathon pace, where are you, I thought as I ran. However, I tried to keep my head in the race & my time on the watch under 7:30. Sometimes that happened; sometimes it didn’t.

Mile 2 – 7:33

And now, I was tired. The fatigue of the night-awakenings was settling in. Waaaaaaa, I just want a nap. And. I just want to be free of germs. And. Hey, I just want some wine! Oh and. What if I just stopped & walked to the finish line. Those were some of my random thoughts during mile 3. One minute I would calculate that I could still PR. Then the next, I was a Debbie-downer & just knew it was next to impossible. Oh, & did I mention the many turns?! The course was different from last year, & according to my watch, more accurate for a 5K distance; last year my Garmin clocked 3.02 miles, whereas this year, it clocked 3.12 miles.

Mile 3 – 7:33

Okay, now I can “kick it”.

Final 0.12 miles to the Finish – 6:48

Whoops, I pushed just a bit too late. Dang! Less than 5 seconds from a PR.

Garmin Time: 23:13 (7:26/mile)

Official Time: 23:12 (7:29/mile)

Overall: 38 out of 523

Gender: 11 out of 318

Age Group: 3 out of 51

Although I did give it my all during this race, I am sure there were moments where I could have improved & taken a second here & there; which would have equated to my PR.  My legs have definitely been a bit sore since the race, so I know I did my best. I was also very tired that evening, which sometimes doesn’t happen when I leave “gas” in my “tank”. The nice thing about running, there is always the next race {though, this was not my sentiment on Saturday—after “failing” at the race!}. I WILL break through this PR wall, but it will have to come in 2015. So I say to the next one, BRING IT ON!

Oh & my recap would be incomplete without thanking the fabulous race coordinators & volunteers at this race! It was a cold & slightly windy morning; during which they all kept smiles on their faces! Additionally, Running Etc. graciously donated the overall & age group winner prizes; which I was lucky enough to be a part of & score a $10 gift certificate! Whoop Whoop! My very first “cash-in” for an age group placement! One of the happiest moments of the day—catching up with my sister just moments after she finished the race. She earned an impressive PR time—that blog post to come soon!!

Next Up For The Running Blonde: A few weeks of rest/recovery & easy runs, then The Frozen Booty 8K on the 3^rd of January

Back in November, a few days before my 1^st marathon, I held a contest on my Facebook page. All you needed to do to be victorious was to be a good guesser! The winner would receive 12-weeks of complimentary training in The Running Blonde’s Shamrock Running Club. Friends & acquaintances alike predicted my Richmond Marathon official time to be anywhere from 3:32:43 to 4:00:00. When it was all said & done, I crossed the finish line of that 1^st marathon in 3:55:03. And the winner…. a dear friend, Mary Crosby, with her 3:55:00 prediction. That’s right, she is pretty awesome & guessed within THREE SECONDS!

So, I invite you to enjoy the first of a few blog posts about our winner. I hope you enjoy reading about a fellow, every day runner like you, as she embarks upon her journey to her Shamrock Half Marathon. Let’s all root her along on this adventure!!

To get to know our winner better, I asked Mary a few questions…

Q. Where are you originally from? And how did you hear about The Running Blonde?

I was born and have lived in Norfolk my whole life. I am proud to call Norfolk my home. The Running Blonde and I went to good old Norview High School and reconnected several years later through the running community.

Q. Will this be your first Shamrock race? If not, what other Shamrock races have you done?

This will be my third Shamrock ½ Marathon. I ran Shamrock in 2013 (1:57) and 2014 (1:52). 

Q. What was your most memorable race?

Crossing the finish line of my first half marathon, which was Shamrock in 2013.

Q. What is the best local race (within 25 miles)? And why?

This is an excellent question! I am currently in love with the new Harbor Lights Half marathon. There was something very comforting about running in your home town and being able to use familiar land markers to pace yourself.  If I had to pick a second and third race, it would be the Heart of Ghent, which benefits local non-profits in Norfolk and the CHKD Run for the Kids. I truly believe in supporting small hometown races that benefit the community.

Q. What fitness goal(s) tops your Resolutions for 2015?

I love running, but I have a little secret, I am a triathlete at heart.  My fitness goals for 2015 include:

• Go sub 1:50 at Shamrock ½ Marathon in March

• Go sub 6 hours at Kinetic 70.3 in May

• Complete a 100 mile bike race in under 6 hours

• Improve swimming efficiency (lessons start Sunday)

• Train and run Richmond Marathon in November (Signed up with a deferral from this year due to an injury)

Q. What is your favorite workout clothing company? And what item is a must have from that designer?

Brooks Adrenaline Running shoes are a non negotiable. Every time I try to change shoes, something starts to hurt.  I don’t know what I would do without my Lululemon Wunder Under capri running tights. I really can’t figure out why they don’t have holes in them yet, but they have been worth every penny.

Q. Do you prefer to run alone or with friends?

I love running with friends. It allows you to really get to know people and passes the time.

Q. Favorite post-run meal? Drink?

Cheese pizza and a fruity adult beverage

Q. Know any hidden gems in Hampton Roads?

• Oak Grove Park – Beautiful circular trail that’s great for hot days that call for frequent water stops

• The Hague – Run along the water and view gorgeous turn of the century homes

• The Jordan Bridge – Wow, what a view!

• The Norfolk Waterside – Show up at the right time, catch a glimpse of million dollar yachts and boats along the river.

Q. Do you have a go-to song that gets your mood ready for a run/race?

Stronger by Kanye West, that song gets me pumped up every time.

{Stay Tuned} The next blog post about our winner Mary will look at what fun she’ll enjoy during the first 4 weeks of her training plan!!