Napa Valley Marathon - A new PR!

I did it!  After 3+ years of talking about it, I finally ran another marathon and met my goal of a sub 4:30.  In fact I killed my goal and ran a 4:12, which I didn't think I was capable of.  I love when I surprise myself.  I thought a sub 4:30 was possible and maybe a little better but not a 26 min PR - 1 min for every mile ran.  The race itself is already a blur and I am having a hard time believing it happened.  This post race loss of memory only seems to happen when I run a really good race.  If I have a bad race, I can recall each disappointing mile in detail.

Here's what I do remember.  It was hard, I had really sore/tight muscles after mile 7ish, it rained (which is why I have NO photos), the last 8 miles were tough, I need a better sports bra (race pics confirmed this), it went by really fast, it was a beautiful course and I made a lot of mental deals with myself (i.e. run to the next milepost and you can walk for 30 sec) to get to the finish in under 4:15.

After walking over 5 miles on Saturday (don't ask) I started to question if I really could run a 4:30.  My muscles were sore and tight from the sports massage and the stupidly long walk. As I was packing, I opened a new box of my favorite Salted Carmel Gu and found the Golden Yeti (which means I won a free 24 back of more SC Gu + a chance to win a weekend trip to San Francisco, oh wait...).

Salty for the win.

We finally got out to Napa around 6:00pm on Saturday night, the expo was over but packet pickup was still open. This is where finally started to get excited for the race and mentally engage. I got checked in and then they handed me my gear bag.  Woah, woah, woah....what is this?  Apparently I had missed all the hype about how great the swag bags were.  To be clear the swag was nice, your normal samples, chips, bars etc... but the actual bag was what had me questioning if there was a mistake.

It's the little things.

Not too shabby for a gear bag.

After check-in we headed back to Sonoma for the night where a comedy of errors took place which included jumping my car 3 seperate times, getting stuck out in the rain and ending up at a restaurant with no real "carbs" on the menu besides beer.  I ended up with a quinoa salad and a fish taco. After 4 days of no booze I gave in and had half a beer on race eve.  Before you say a word, it was Pliny The Elder ON TAP, exceptions had to be made.  For you non-beer drinkers, this is like stumbling across a race entry to Boston.

On race day, I woke up at 3:45am and began the ritual.  Coffee, bagel, Justins, Nuun, Bodyglide, triple check everything and out the door.  After a 20 min drive to Napa, I parked at the high school no problem, grabbed my bag and headed over to the shuttles.  In this race everyone takes buses up to Calistoga since there is no parking.  I grabbed a seat next to a guy from Monterey who had turned 60 the day before and to celebrate he was running his first marathon in hopes of qualifying for Boston where he was originally from.  I love this sport!

After a 30 min drive or so 25+ school buses rolled up in the middle of surrounding vineyards.  It was just about this point when I realized just how well organized this race was.  A volunteer got on the bus and said portas are this way (and there was no line) and that the buses would all be staying until the 7AM race start so were welcome to stretch, hang out and stay warm until minutes before.  I ate two fruit leathers, finished my nuun and stretched out.  As I am writing this I am realizing just how much fiber I ate in that 24 hours pre-race.  Probably a good reason my stomach did not feel great after the race.  Noted.

At 6:55 I checked my bag and lined up and right on time we were off.  As soon as I crossed the start line I told myself to slow down.  My biggest fear was going out too fast.  I tried to just shuffle along with the pack and take it easy.  This course was perfect since the first 7 miles are rollers so it just kept me going a good steady pace.  I told myself to get to 7 and then I could pick it up.  Obviously I ran miles 4 and 5 faster than I intended but still felt good about containing my pace.

Mile 1- 9:48

Miel 2- 9:30

Mile 3- 9:18

Mile 4- 8:53

Mile 5- 8:54

Mile 6- 9:08

Mile 7- 9:28

Pre-Rain 

I was told at 7 that the majority of the hills would be over so that was where my speed up plan would go into action.  At this point two things happened.  It started raining misting and I realized just how sore my muscles were already.  Every step was a reminder of the tightness; I felt strong but like I could be snapped in half.  I questioned if I could keep it up so I made a deal with myself.  Just get to 20 and then we'll see what's what.  Don't walk or slow down.  You did 20 twice in training; you can do it now.

Mile 8- 8:46

Mile 9- 8:55

Mile 10- 9:04

Mile 11- 9:04

Mile 12- 9:05

Mile 13- 9:11

Mile 14- 9:11

Mile 15- 9:11

Mile 16- 9:28

Mile 17- 9:21

Mile 18- 9:01

At 18.5 or so I saw MFR and stopped to say hi eat a handful of chocolate covered pretzels.  I started up again and saw a hill straight ahead.  I still had 20 in my head but that was the first official time I walked (besides aid stations).  It was maybe only 30 seconds but it set the tone for the next few miles and they were rough.  Mentally 19-23 were the worst miles.  I was still checked in but I was wet, chaffing and knew I was slowing way down.  Once I got to 20 I took another walk break and started to do the math. I figured even if I walked the last 10K I'd break 4:30. I knew a sub 4:15 was possible but I didn't let myself think about it I hit 23.  It's amazing what gets you through at this point.  I'd tell myself to run to "that tree" and then walk or run 1.5 miles  and regardless of the target I could usually do it.

Mile 19- 9:53

Mile 20- 9:37

Mile 21- 11:29

Mile 22- 10:35

Mile 23- 10:35

At mile 23 ish a group of locals were handing out little cups of homemade sorbet.  I took 3. Even though it was raining and cold, those flavored icy treats were the best things I had ever tasted.  I looked at my watch one last time at 23 and knew I could potentially get sub 4:15.  I was already celebrating that I would accomplish my goal.  Obviously being close to the finish pumped me up.  Once I slow down I have a very hard time ever getting my pace back up.  Looking at my splits, I am more proud of miles 25 & 26 then any others.  I sprinted through the finish with my hands over my head, feeling like i left it all out there.

Mile 24- 11:23

Mile 25- 9:54

Mile 26- 9:59

.4 - 3:50

I once again ran a positive split which is not ideal but knowing how hard the last 10K of a marathon is, I feel like I ran the best I could.  There is definite room for improvement but for now I'am just going to bask in the glow of my 4:12.

What it looked like when others crossed the finish line:)

Race Review: I can't say enough good things about this race.  It should be on every runners race bucket list.  The scenery can not be beat; rolling hills, surrounded by vineyards and oak trees the entire time.  For anyone who has done Hood To Coast, a lot of the course reminded of being out past Mist on the narrow coastal highway.  For a lot of the time we were running single file which also felt like HTC.

The organization was the best I've seen and I really enjoyed the small 2700 person field.  Aid stations were every two miles and had gatorade and water at each.  They had actual catchers (a la Ironman) at the finish line to take care of each runner individually as they crossed.  I had the nicest man congratulate me, get me a heat sheet, a water and medal and verify I didn't need medical before he want on to the next person.  The only downside was not being able to use headphones - though I didn't even notice and the course is not very spectator friendly.  The Silverado trail is closed to traffic and there are not a lot of access points but it made the areas that did have crossroads fun to run through because hundreds of spectators would be gathered there cheering, it gave you little bursts of energy.

If you're even kind of considering this race, just do it!  I promise you won't be sorry.  This is hands down my favorite marathon I've ever seen or participated in.  I love that it's just a marathon too, no half option.  Through May 31st, it's only $100 to register  (includes your shuttle to Calistoga)  which these days is unheard of.  Especially considering the sweet race bag.  I believe it sold out around October last year.  Mark your calendars, race day is March 1st, 2015.  Most likely I'll see you there.

Another one for the collection

Go Time - Napa Valley Marathon

This is officially the worlds longest week and I think it has something to do with the fact that I am running a marathon on Sunday.  It's no big deal, it's just another run.  At least that's what it looks like to an outsider this week.  Besides obsessive hydrating and a painful sports massage (that had me in tears and begging for mercy), I've done absolutely nothing as far as preparation  goes.  Each day I am thinking about the race but my stream of consciousness reads something like this:

Wow it's Wednesday I should probably start changing my eating habits for the race...is that an open bag of oreos...oh well that's what taper is for right...I wonder what my pace has to be to run a sub 4:30...I should probably look that up...what am I am going to do with no music...when does packet pickup end on Sat...I should probably look that up....marathons are too far, that last bit is going to suck....look at me drinking water and taking vitamins....yes I would like to go to In-N-Out with you for lunch...hope my knee holds up...that massage was so painful...is it good to get a massage like that so close to race day....I probably should have looked that up....where should we stay Sat night....maybe Sonoma at Grandmas...I should probably call her....god I hope I run a sub 4:30....what should I wear...maybe I should check the weather...I bet we have to be on the shuttle really early...I should probably look that up.

You get the idea.  For a type-A planner on most things, races seem to bring out the type-Z in me.  Yet my best races have been the ones I don't think about at all over think so you gotta stick with what works.

I have been foam rolling daily and hydrating like a pro.  Today through race day is no booze and an attempt at healthy carbs and proteins.  Lunch was a great start.  The chocolate chip cookie it came with was not.

Dino kale salad w/tofu from The Plant. My favorite $14 salad out there.

Taper week really does make you feel off.  I am tired, starving and antsy which are all signs of a good taper.  I had planned on a few more workouts this week but after an awesome 7 mile #runch on Monday with the SweatGuru team my knee felt a little off.  I immediately scheduled a massage for Tuesday night and although it feels way better I thought it best not to push it.  I am going to do an EASY 4 miler on the treadmill tonight and then call it good.  Stretching - rolling - hydrating - walking will be my mantra for the next 48 hours.

This will be my third marathon overall.  My last one was in 2010, in the pouring rain and I managed a 4:38 (35 min faster than my 1st marathon).   I am a much better runner now so that 8 min doesn't seem like it should be that tough but in my pledge to respect the distance, I know I it will be.  It's a marathon and they are hard but I am ready to run a smart race and enjoy the miles.  As long as I can contain my speed for the first few miles and keep a consistent pace, I don't see any reason I shouldn't be able to accomplish my goal. I just have to remember to breathe and maybe check to see what time I should be on the shuttle.  See you on the other side - with a glass of wine in hand.

NVM - 11 Days Out

After a minor distraction with a potentially horrible but really fun idea to go run an ultra in AZ this weekend, I am re-focused on the marathon:

@SarahOUaL @jcbonn yeah let me know. I'am intrigued enough to see if it's possible. Last min plane tix = why I ll never have savings.
— Kara Ruecker (@2tix2karadise) February 19, 2014

They ended up filling the spot, which was definitely for the best but it would have been fun.  T minus 11 days until the Napa Valley Marathon.  I am trying not to think about it too much or let the pressure get to me.  It's safe to say I've achieved that since I was wiling to forgo taper to run 30 miles the weekend before the race.

I seem to do my best in races when I don't overthink it and just run.  I don't want to stress too much about plans and the time.  My only real goal is go out slow and hope that when I cross that finish line, my Garmin says < 4:29:59.  Honestly my biggest concern is that we can't wear headphones.  You'd think my biggest concern would be running that last 6 miles but I am VERY used to running with music or someone to talk with.  I apologize in advance to whomever I run stalk and convince them to casually chat with me for 26 miles.

I am looking forward to the experiencing this marathon, it was recently listed by Forbes as a Top Ten Marathon Worth Traveling For:

With a smaller field than most—organizers accept only 2,300 racers annually—the Napa Valley Marathon allows runners some elbowroom. The route runs along the Silverado Trail on the east side of the valley, and winds south from Calistoga down to Napa. The scenery? It’s simply stunning, with views of the valley, fruit trees and dormant vineyards flanked with gold-colored mustard flowers. Except for the last stretch into Napa, this is a rural race—just you, the road and Wine Country. It’s a great race for beginners, as the majority of the course is downhill (with the exception of the oh-so-beautiful rolling hills in the first six miles). Keep in mind that you can’t use headphones, but the picturesque surroundings make up for the lack of tunes. Though this year is sold out, registration for the 2015 race opens on March 3.

Pretty awesome right?  It's been on my race bucket list for a few years and the time has finally come.  Big Sur is on the Forbes list as well so I am knocking out 2 of the 10 this year.  This race will also be a good chance to preview the course for the Zooma Half.   Which speaking of, our ambassador bios are up on the Zooma site, makes it official.  And don't forget, 10% off registration fees, for either distance when you use the code: NAMB10.

To keep my mind distracted we're  heading to Tahoe this weekend to enjoy some snow, skiing-and-hopefully-not-breaking-anything.  One more 10 miler on Sunday, a few short runs next week and then it's go time.

Taper Time & Zooma Napa Valley Ambassador

Today I ran my last 20 miler before I start tapering down for NVM.  It feels good to be on the downward slope.  I've put in the work, now I just wait and hope it pays off on race day.  Last week I received a package in the mail from Tritreats and was very excited to find our 2nd place trophy from our Ragnar Vegas Ultra Team.  Granted we were 2 of 2 but that's not the point, the point is we got a trophy from an actual race.  I had a great weekend in the rainy city, relaxing and hanging with friends.  During a Sat. morning excursion, I ended up at Lorna Jane and came across this little gem:

Lorna Jane Active Living Journal
I track all my workouts online but I like to have a physical "journal" as well to plan my week ahead while I am in bed on Sunday night.  It fun to look back through and it's just nice to have a break from being on my phone/i-pad/laptop non-stop.  Last year I used the Believe I am Journal to track all my training and loved it, but when I went get one for 2014 they were sold out:(  Enter the Move Nourish Believe Diary.  It's got a great layout to log workouts but also some good healthy recipes, motivational quotes, workout tips etc... to keep you inspired.

Added bonus - it's only $20 now.

I am beyond excited to announce that I was selected as an ambassador for the Zooma Napa Valley race, taking place on June 28th.  If I could create the perfect race, this would be it.  It's flat, small, on a Saturday (very rare), great swag-bag, in wine country and has an awesome medal.  Nailed it.  I'll be running the half marathon but there is also a 10K distance.

Kaiser Half Marathon 2/2: Against All Odds

My only hope for this race was to come in Sub - 2 hours since that's what my Sub-4:30 Marathon Training plan said should be my goal.  Who am I to argue?  My head/heart wasn't really in it all week.  I was traveling for work and my training took a hit.  To make up for that I did a nine miler on Thurs and a spin class on Saturday.  Probably not the smartest thing to do the day before a race.  I went out late on Saturday night, had a few drinks and way too much pizza.  Around 9pm I realized I didn't have a plan for getting there, hadn't looked at the weather, didn't know what I was going to wear etc.... needless to say I was incredibly unprepared.  I even considered calling it at one point but a quick text from JW who was still planning to go, made me suck it up - sort of.

Race morning I woke up at 4:30 AM to something pounding on our window.  Is it raining? You've got to be f'ing kidding me.  It's been clear and 60's for weeks - hello, CA drought.  Not only was it raining it was down pouring.  I got up to get coffee and Nuun around 5:30 AM and got back in bed. I texted JW to see if she had reconsidered.  She was still planning to go.  Damn!  I finally got up around 6:30 and ran around trying to figure out what to wear, what to eat etc...  After yelling at my phone because Uber wasn't working, I threw a map at MFR and said here's the race route, plan on being at the finish around 10. His response was, is it raining?  I growled at him and ran out the door.

Walking to the start -well this is a horrible idea

My Plan for a Balanced Training Cycle

I am at it again.  Going non-stop, saying yes to everything and packing in as much as I possibly can into every day.  The real victim of this lifestyle choice  is all my tv shows that I am so behind on.  This past week consisted of a 4 day trip to Nashville for fun, a two day conference in So. SF, being crazy busy at work and I still managed to get all but one of my training runs in.

Nashville BBQ

Scarlett & Will at GOO - NBD

This weekend consists of kids birthday parties, dinner with friends and my first 20 miler - queue the dramatic music.  To say I am nervous for 20 miles would be the understatement of the century.  Both my 18's went fine but not great.  I seem to keep hitting a wall around 15 and it doesn't help that regardless of which direction I run, my last 1.5 -2 miles will always be straight up hill to get home.  Still you wouldn't think an extra 2 miles would be that big of a deal, but they have me totally freaked out.  There is something about 20 that just makes this marathon thing real.  My goal is to take it easy, especially for the first half and finish in under 3:30.

After this weekend I am headed out of town again next week for 3 days for work and then back to town for the Kaiser half marathon (goal sub 2) and some Superbowl Shenanigans Fun.  This 120 mph lifestyle is crazy to a lot of people but I just don't want to give anything up so I am constantly attempting to find the best method of juggling it all.   Maybe you can't do it all but you can almost do it all, as long as you do it all in moderation.

This year I especially need to keep this in mind with 3 marathons on the schedule.  I am focusing on keeping my training a balanced piece of my life and not my whole life or else I'll burn out before I even start.  My problem with an intense training cycle has always been burning out early and then throwing away the 2nd half because what's the point.  I start skipping runs, eating worse, drinking more and become very unbalanced.

This time around I've been much better about realistic scheduling and if I get home at 10pm and can't do my 10 miler (wed) so be it.  If a 6 miler tempo turns into a 6 mile jog/walk so I can spend time with MFR, it's still 6 miles.  I am not going to throw away everything because I missed one run.  I've seen  friends who go full throttle, become so obsessed with training and hitting every mile that they can't think of anything else.  They no longer see their friends and instead sit at home on Friday night obsessing about every detail of their workouts.  Unless you are training for the Olympics or plan on turning pro, your entire life should not revolve around a race.  That kind of pressure is unhealthy and unsustainable.  A race should be one of your priorities, a complement to everything else that matters and motivation for a healthy lifestyle.  It should not be your whole life.

10 weeks in I'm proud of the balance I've been able to strike so far.  The key for me is getting in all the long workouts and although I still partake in all my social obligations I am moderating my food/drink intake - (i.e. only two three beers instead of four).  I am planning my calendar way ahead.  For instance last weekend I knew I wouldn't be down to run 18 miles in 28 degree Nashville weather so I did it on Thurs.  I am getting a good amount of sleep every night, not freaking out if I miss a workout here or there and still making plenty of time for my career, my family and my friends.  And when all else fails and I feel out of whack, I'll schedule a Sunday morning in bed to drink coffee and catch up on New Girl and Mindy Project which is exactly what I'll be doing tomorrow.

NWM: Week 9 & Current Favorites

Week 9 looked like this:

Mon - Lunch spin class (50 min class - 14 miles)
Tues - Trackmill (1M jog, then 6 x 1000 (5:15) at 10K pace, with 200m (1-min) jog recoveries, then 1M jog), followed by 15 min of weights and streching
Wed - Unplanned Rest Day
Thurs - 10 miles - avg. 9:30 min/mile (first "long" run back)
Fri - Rest Day
Sat - 18 miles - avg 10 min/mile
Sun - Rest Day
Totals: Ran 34 miles, rode 14 and one weight session

It felt good to finally get back to a normal training week after the never ending saga of sickness.  My long run was good until the last 2-3 miles where I hit the wall and walked/jogged my way back up the the hill.  That brought my average way down but I was okay with it.  It just felt good to get the mileage back up.  I was a responsible adult this week and not only stretched but also foam rolled after every run.  I might actually get through this training cycle in one piece.

A few things that I am loving right now:

Salted Caramel Gu:  I can't get enough of this stuff.  It's no secret that I am not good at taking in nutrition while working out.  Gu has always been my go to just because it's the fastest thing I can take down while trying not to upchuck.  I have to take it with water and I can't do any of the fruity/sweet kinds.  Prior to this, Peppermint, Vanilla and Espresso were in my rotation but they have all been blown out of the water by this adorable Yeti.  Not only can I stomach this, you I might even say I like it.  You won't find me snacking on it anytime soon but I do carry 3 with me on every long run.  Why there has not always been salt in Gu is beyond me but it's a game changer.  It's a seasonal offering so stock up while you can.

 

Fitbit Force:  I don't actually own one of these yet but I am coveting MFR's at the moment and it appears someone finally got this fitness tracking device thing right.  I never bought into the Nike Fuelband because I don't like that they have their own points system the accuracy isn't great so I was skeptical when everyone started talking about Fitbit but I am a convert.  It's so simple to use, everything syncs with your phone via bluetooth, it holds it's charge for weeks and I love the dashboard they use.  Not to mention you can compete with your friends which is the best motivation.  It's definitely worked for MFR, he'll get me to go for a walk with him at 9pm just so he hits his 10,000 steps for the day.  The fastening clasp could use some work but otherwise I hope to be purchasing one of these in the very near future.  Also it's a local San Francisco company which makes it that much cooler, the smalls are currently back-ordered on-line so I may just go knock on their door and beg for one.

Strava:  Speaking of cool fitness technology companies based in SF - enter Strava.   I've been using Strava for awhile now for cycling but I've recently had a resurgence of love for this APP. Aside from the treadmill I've started using it while running too.  It's so accurate and I love being able to compare yourself to others who have ran the same route.  My dad is training for a half marathon and asked me to "coach" him from afar.  I downloaded Strava onto his phone, started following him and now I can keep tabs on all his workouts without having to call and ask what he did that day.  Now I just text him, "you've been home for 2 days and I don't see any activity" and "tomorrow step it up to 4 miles."  He'll thank me later.  Also a Strava group was just put together for all the Nuun ambassadors which has been really fun to track. 

Does anyone else have a Fitbit?  Do you love it?

Thank You SR

The saga of sickness in my household and my office continues.  It's no bueno.  In other news - we're sick during flu season, cry me a river.  I was able to get in solid workouts the last two days and tonight is my first long run back.  I was going to do 15 (to makeup for my missed long run this weekend) but with 18 on the schedule for Sat., I got a friendly reminder not to be an idiot so I am planning on 10 tonight.

I am currently in week 9 of my training program which means highest mileage month...yikes!

Your Goal A sub-2:00 half-marathon (Week 12) - Kaiser Half Marathon on Super Bowl Sunday
Your Theme You reach your highest mileage.

Bring on the mileage.

I want to take a moment to say a quick thank you.  Two years ago I had no idea there was a whole world out there of running bloggers.  I knew what a blog was and I had given a half-assed attempt to document my Ironman training on one but didn't read or know about any others.  It wasn't until I was on a run with TriTreats one night and she asked, do you read Skinnyrunner?  My response was, "is that a magazine or something?"  Long story short, I eventually looked at SkinnyRunners blog and I was immediately hooked.  It was my daily dose of humor and kick in the ass to go workout.  I have SR to thank for motivating me to get out the door and run on many occasions, for upping my mileage and races and for introducing me to most of the running blogs I still read today.  Basically, she was my gateway drug into this crazy world of endurance blogdom.

Recently she pulled her blog down and quit cold turkey.   I was sad to see it go.  Although I didn't read it as often lately, it was always good for a check-in of: well SR ran 30 miles today so I guess I can  muster 6.  Had I not started reading SR I would never have started my own and would not have experienced the opportunities, races and friends that this weird internet world has presented.  So a big thank you to SR for the non-stop entertainment, motivation and race recommendations.  Your daily entertainment will be missed.

I am don't know why SR chose to pull down her blog but I definitely struggle with putting words out there on the interwebs for anyone to read.  First off, it feels and is very self-fulfilling.  There is a reason blogs are called brags.  I often think, who the hell am I to assume I am interesting enough that people to give a crap what I am doing on a daily basis and what my workouts look like.  You hope that it's helpful or motivating to others (it is for me), but you don't really know.  Also, there is the whole privacy issue, which can be unnerving.  How personal do you want to get?  It's basically a permanent record of what, where you are (physically and mentally) on a daily basis and you're the one putting it out there and inviting others in, so you can't really complain if you feel your space is violated.  So far I've really enjoyed having a blog because of the opportunities I've been given and the accountability it gives me to get my workouts in.  I can only hope that continues. 

In the meantime who's going to fill the void of blogging about ALL the races, sparkling wine and froyo?

2014: The Year of the Marathon

Confirmed Races for 2014:

1. Kaiser Half Marathon - 2/2
2. Napa Valley Marathon - 3/2
3. Rock N' Roll SF Half Marathon - 4/6
4. Big Sur Marathon - 4/27
5. Wildflower Olympic Distance Tri- 5/4
6. Eugene Half Marathon - 7/27
7. Hood To Coast - 8/22-8/23
8. New York Marathon - 11/2

Other possibilities:
Zooma Napa Valley Half Marathon - 6/28? or maybe Pac Crest Oly 6/29? - Need a June race.
Big Kahuna Half Ironman - 9/14, Mountains To Beach Half 5/25, Nike SF

It's going to be a big year for the marathon.  I am going from zero to 60 in that department.  I haven't done one since 2010 and I am registered for three this year.  I am planning on having Napa & New York be my goal races with Big Sur as a "fun" run. 

2014 Goals/Resolutions:
Run a marathon, hopefully Napa Valley, in under 4:30
Beat my time (3:37) at Wildflower
Triple my 2013 mileage in the water and double my mileage on the bike
Floss daily
Take vitamins daily
Get a consistent morning routine  (i.e. morning workouts on the same day each week)
Blog twice a week
Say yes a lot - I really don't have a problem with this one.  This is just a reminder since after this year I have a feeling we're going to make some grown up life decisions like houses, kids and all that adult crap.  I want make sure I continue my 2013 non-stop fun for AT LEAST another year.  In the spirit of this, I've already booked a last minute trip to Nashville this month and I am 3 for 3 on flossing/vitamins. Winning.

Regarding my marathon training, I've had a little set back this week.  I am on day 12 now of a nasty cold.  I managed to hack/wheeze my way through my 15 miler last weekend in Bend but I paid the price and my cough got way worse.  I took it easy until last night when I slogged through 5 miles and in return stayed up all night coughing.  I have another 15 on the calendar tomorrow so here's hoping I can manage and my body doesn't say a big FU.  MFR also caught the 48 flu that's going around SF and knocks you on your ass, so if that's headed my way I just hope it's after tomorrows run. Have a mentioned how much I hate flu season?

Nuunvember Review

I am reporting live from Sunriver, OR (20 min outside Bend) where there is no snow but still a very festive feel.  We cut down our own tree in the forest (not a lot), went ice skating, had last nights dinner in the lodge and currently are gathered around the fire watching A Christmas Story (which to my husbands dismay I am not a huge fan of.)

I was on track for running until Saturday morning when we realized my bag with my Brooks was left at the airport and then Sunday when MFR and I both woke up with nasty colds.  I am slowly recovering but was able to get in a short run yesterday though my lungs were on fire.  I am going to attempt my scheduled 9 miler in an hour or so - Merry Christmas to me.

One thing I really like about the training plan I am using is they give you one goal and one theme for each month of the plan. November was dedicated to:

• Your Goal A sub-54:00 10K or sub-42:30 5-mile race 
  
• Your Theme You build your base.

It's so simple but helpful to remember where you're at and what you can do to test yourself to make sure you're on track.  I accomplished my goal of a  sub 54 10K (52 min) in Bend over Thanksgiving and felt good about a base build.

Workout Stats for November:
Running: 72 Miles
Hiking: 12.5
Weights: 15 Min
Total: 84 Miles


Looking forward to December, since it's already the 25th; clearly my news years resolution should be blogging more:

• Your Goal Complete a Run of 2 hours and 30 min (plan is to do this on Sun)
• Your Theme You add volume and speed

Right now you can ring in the Nuun year: Personally I hate cowbells but I do love Nuun and I do love cheering so I'll get on on board.

You can use the coupon code: HOLIDAY13 for 20% off all Nuun products until December 31st!

Merry Miles to All!

NVM Week 5 Training - Pebble Beach Edition

One of the many benefits of my job - besides the fabu wine is that I get to attend meetings around the state in some pretty fantastic locations. One of those locations is the golfers paradise that is Pebble Beach.  We got there last Saturday and I never wanted to leave.  Although I am just a novice golfer,  I still appreciate why people travel from around the world to experience Pebble.  The fact that I am extremely lucky spoiled rotten to have been here four times in the past year is not lost on me.  On the way there we stopped to rehydrate and do a little cuddling at the Monterey Bay Aquarium.

Calera - Possibly the best Pinot I've had in CA 

On Monday while everyone else was golfing, I got in a 10 mile run along 17 mile drive.  I averaged right around 9 min miles and felt great for the entire run.  It might have been the views:

Ghost Tree

Seal Rock

Heaven 

Tuesday was a rest day and Wednesday morning I busted out 400's on the treadmill which were tough.  I averaged 2 min per 400 x 10 but I was pouring sweat and breathing pretty heavy.  Total of 5.5 miles including warm up/cooldown.

View from the Treadmill! 

Thursday I was back in SF and got in a late night 4.5 mile tempo run and a quick 15 min weight session.  Yesterday/Friday was my company party and dinner with friends so I "rested" and currently I am sitting on my couch blogging and on-line x-mas shopping* while delaying my inevitable 13 mile long run today to round out the week with a total of 33 miles.  Guess I better get to it.

*So far I've made an order to refill my Nuun stash and I am debating whether to pull the trigger on the new turquoise/pink Brooks Launch.  Tis the season after all.

November Excuses - Keeping life over 120mph

I suck at blogging.  Not that I have an excuse but here's my excuse.  This is my schedule since Oct 31st.  Kauai -> Vegas -> Napa -> Monterey -> Home (SF) -> Paso Robles -> Yosemite -> Home (Sunday) and then we're headed to Bend, OR on Thursday.  I have not spent a weekend at home since October and my first one scheduled is not until mid December.  My house is a disaster and hasn't had food in it that doesn't come from a take out container since I can't remember when.  Currently there is camping stuff everywhere and four different suitcases discarded throughout our bedroom and hallway.

I am not complaining.  I made this schedule and I love it.  I am just painting a pretty picture of my non-blogging life currently.  As my Hells Angels uncle says - keep life over 120 mph.  Wise words from a Harley riding poet. The good news is I officially started marathon training.  Week 2 looked like this:

Week 2 (technically my first week but I am starting my 16 week training plan on week 2 so it doesn't get confusing)

Mon - Rest

Tues - Trackmill workout: 1 mile warmup @6.0 (1.0 incline), 12 x 200's @7.6 (7:53 min/mile), 200 cooldown after each, 1 mile cooldown @6.0 - Watched Survivor

Wed - Four early morning miles that I slogged through at a very slow pace - was sore from pushing too hard on Tues.

Thurs - Five Miles @ 9:15 pace, felt much better

Fri - Rest / drove to Yosemite

Sat - 8 mile hike to Nevada Falls (straight up & down)

Sun - 5 mile hike to Mirror Lake (flat) & drove home

I am missing a long run on Sunday but after 13 miles of hiking my hips were shot so as planned I skipped the 10 miler for last week and will begin the long runs starting this Sunday in Bend.  It's going to be a frigid 20 degrees.

Photo proof:

Fall in Sonoma

Mondavi in Napa

Love This

Sunset at Spanish Bay in Monterey

Camping in Yosemite - 28 degrees.

Anyone else feel like 2014 is tomorrow?

Ragnar Vegas ULTRA

I posted a pledge to run a marathon and then fell off the face of the earth.  Sounds about right.  In the last three weeks I have been traveling, working, running and traveling more.  As a quick catch up, I spent a week in Kauai with MFR, my parents and our close family friends.  We hiked, kayaked, golfed, even ran a bit, ate, drank and did a damn fine job of relaxing.  Pretty much the whole week looked like this:

 

Last Thursday I arrived home from Kauai around noon and had just enough time to unpack, repack and shower before heading back to the airport to fly to Vegas and meet the girls for Ragnar Vegas Ultra.  This was not ideal as far as timing goes and I don't recommend this approach but since I can't say no to races or vacations then sacrafices must be made: sleep, laundry, sitting still etc....

I arrived in Vegas Thursday night to find the girls all ready to go.  They picked me up at the airport and the van had been decorated, the food had been purchased and everything was packed.  Basically I got all the glory and none of the work. Just how I like it.  As Leslie said, we're not sure who's idea an Ultra Relay was but at one point we all agreed to it and all of sudden it was here. I should mention that my teammates were all women from Portland who knew each other from PDX Tri Club, TNT etc...  Besides Leslie, I didn't really know anyone too well but they did not dissapoint.  I am counting down the days until I get to race with these ladies again.

Friday morning we were up before 6am and on the road, headed to  Lee Canyon Ski Resort.  It was very bizarre going from high 70's to freezing with snow on the ground in under an hour.  At 8am it was go time and Erica took off.

Team Draggin Aces - Checking In

I missed the butt-grabbing and get your hair out of the way memo on this one

I missed the camera is over here memo on this one.  You guys are welcome for the countless pics I ruined this weekend.

As Erica and Anne ran down the mountain, I started to prepare for my first run.  As you can guess I have been terrified for this event for many months.  I haven't been running the proper mileage for an Ultra (whatever that may be).  To date I wouldn't say I've ever had a great relay experience as far as the actual running goes.  I clearly love everything relay but something always goes wrong (stomach issues, altitude etc...) and I never really feel great about my actual running performance.  And that's with 12 runners.  Regardless I have always wanted to run an Ultra (6 runners) so why not now?  When legs were assigned, I picked Runner 3 since it looked easier then most and had nice even legs: 10, 9, 10.  Considering I don't usually run 30 miles in a week, I knew doing it in one day would be a challenge but I figured I could get through it.  

Two weeks ago we received an e-mail from Ragnar stating that the course had been changed and so had some of the legs and distances.  Runner 3 was now running: 13, 13, 10 and my middle leg had gone from a rating of easy to very hard.  FML!  Two half marathons and a 10 miler in 24 hours?  I knew I'd have to dig deep to get through this.

Legs 5 & 6: 13.68 Miles

Around noon on Friday I started my first half marathon of the day.  It was out on Hwy. 95, the sun was beating down and it felt like a hair dryer was blowing directly on my face.  I knew it was going to be rough so I just tried to stay positive and not think about the many miles left to go.  Instead I concentrated on taking it easy and not burning out on the first leg.  I will say that it does feel pretty badass running through an exchange and saying "Ultra - Running Through."  I did not get sick of that all weekend and people give you major respect when they see you're running the Ultra.  After some very long hold ups at stop lights, I finally got to my handoff exchange with Garmin showing 13.68 for a total.  I was sweaty, hot and happy to be done. Nuun had a tent at this exchange which was awesome because I got to see HTC Coordinator extraordinaire Megan!  Nuun also hooked us up with bottles, stickers, van swag and of course Nuun.  All things that were pretty clutch at helping us survive this race.

Spotted during Laura's run - hello friend.

Legs 17 & 18: 13.32 Miles

The weird thing with Ultra is how fast the whole thing goes.  With only 6 runners and one van, you never stop moving.  I felt like I had just started to relax when it was time for me to run again.  Around 7:30pm, Anne came into the exchange and off I went.  The sun was down and the temp had dropped to high 50's.  I really debated wearing long sleeves because I run hot but eventually decided to.  Thank god I made the right choice.  After 3 miles around town, I started the 10 mile climb out to Red Rock Canyon.  

Middle of nowhere

There was no van support on this leg and it was VERY dark.  The temperature kept dropping until my hands lost feeling.  In the end, the dark and cold is what got me through.  I couldn't see the hill I was running up and if it had been during the day and hot, I would have died.  I saw about 10 other runners but had mulitple mile stretches where I couldn't see anyone.  The mirage of the exchange (van lights) seemed to never get closer so I just put my head down and thought how lucky I was to be out here on a beautiful night.  Finally, after almost breaking my ankle on a cattle grate I handed off to Leslie.  

I immediately tried to shove all the food in my mouth and get some sleep.  The first task I was very successful at, the second not so much.  We took turns driving, navigating and trying to stay awake.  At 5am the sun was coming up and it was time for my final leg.

Legs 29 & 30: 10.18 Miles

After some serious bitching about not wanting to run again and having too many miles (sorry ladies), I put my big girl pants on and got out of the van.  Anne came into the exchange, handed me the bracelet and I took off a bike path into the sunrise.  The first mile or two were ugly.  I kept stopping to walk and I couldn't catch my breath.  I was focusing on how much I had already run and was worried I just wouldn't be able to do it.  I realized this negative focus would make for a very long 10 miles.  I needed a plan.  I made a deal with myself that I would run for 2 min and walk for 1.  Running at all was tough at this point but I just kept saying, "you can do anything for 2 min."  It worked.  On all the flats and uphills I kept up this routine and on the downhills I would just let go and let gravity do it's thing.  My average ended up similar to my other legs and I even finished with a smile on my face.  I think I was also smiling because it was starting to really heat up and I was so thankful my run was over before the hair dryer came back on - sorry Leslie, Steph & Laura:(

So there you have it.  My first Ragnar and first Ultra done!  Considering I never ran more than 26.2, I was proud that I knocked out 37 miles in less than 24 hours.  I never thought I'd be able to run an Ultra but I did and even had fun.  Great way to finish out my 2013 race schedule.  

Kara, Leslie, Laura, Steph, Erica, Anne

Final stats: We finished in 30:13 and came in 2nd in the women's ultra division!

I am not as sore as I would have thought though stairs are a challenge.  I spent yesterday watching football and hanging out with my adorable nephew before flying home at the crack-o-dawn this morning.  I am looking forward to a few days recovery and relaxation before Napa Valley training officially begins next week.

October Stats:

Running: 68 Miles
Cycling: 44 Miles
Spinning: 18 Miles
Yoga: 1 Hour

Weights/Core: 45 min

Walking: 9 Miles

Total: 139 Miles

The Good, The Bad, The Pledge

The Good:
I ran Nike Women's Half Marathon was this past weekend and I had a great time.  My legs were heavy and tired but I finished in 2:04:33 and felt good with that.  I got to spend the weekend with some awesome friends and teammates. A few pics to commemorate:
  

Firemen carrying me to safety food.

10th Anniversary Finishers Necklace

My name was two-toned again, just like DC.

Look familiar?  We Run

The Bad:
Remember that time I was going to run a marathon?  You don't?  Well there was that time in 2009 where I registered for Eugene Marathon and then switched to the half mid-race.  Then there was that time I registered for a marathon and then switched to the half pre-race.  Which time was that again? There was Vegas 2011, Long Beach 2012, Surf City 2013, Mountains To Beach 2013, Half-Moon  Bay 2013 and Nike Women's Marathon 2013.  Plus I am sure countless marathons that I never actually registered for.

I keep telling myself I want to run a sub 4:30 marathon.  But do I? Clearly it's not that important to me. It's been 3 years since I ran my last marathon and I've only ever ran two marathons total.  Compare that to 23 half-marathons, 12 triathlons, 7 relays...you get the idea. I could go back to each of those races and scrutinize where it went wrong but the truth is I already know.  It never started.  I never committed to the training or the race.  I didn't respect the distance and thought I could squeak by without putting in the work.  But the days of doing a marathon "just to finish" are over.  I am improving, I am getting faster and I want that to show when I finally do one.  I want to be proud of the outcome instead of just getting through.

The Pledge:

It's time to get this ass kicked into gear and make it a priority. FOR REAL.  I am doing the Napa Valley Marathon on March 2nd.  I am going to follow a 15 week training plan (following a week of recovery post Ragnar Vegas).  I am going to Sub - 4:30.  There is no option for a half with this race - that is not a coincidence.  It's time to Rise & Shine.