Wednesday, August 19, 2015

Miller Marut 5K Race Report & Training Update for Erie Marathon & Beach 2 Battleship 140.6

This past Saturday was my birthday and I could think of no better to celebrate it then with a race! It was five years ago on my birthday when my husband Steve and I had our first date at the Perfect 10 Miler race. In addition to my birthday, running the Miller Marut 5K this past weekend in Concord Township (where we live) was kindof a celebration of our fifth year as a couple as well!

The race started a little later at 8:30 am and was close to home so we were able to sleep in until 6:30, which was nice! We left the house around 7:30 to get to packet pickup and get in a little warm up beforehand. We ran about 2 miles at an easy pace and I was already dripping with sweat as it was a warm and humid August morning. I opted to leave my singlet in the car and race in my sportsbra, which proved to be a good decision. The first half of the course is downhill so there was a fast start. My first mile was at a 6:35 pace and it felt pretty good but as we hit the turn around it was all uphill from there! I was very close at that time to Savannah Dennison who was in second place but she took off as I faded. The last mile was hard physically and mentally tough for me and I lost a lot more ground than I should have but I do not do as well in the heat as some. I was able to hang onto third place female with my time of 21:47 but I really think I should have been a little faster. With the tired legs and heat I will take it. The real purpose of these short races for me is to force myself to get in the speed work for the upcoming Erie Marathon!

post race with my love!
After the race Steve and I got in another two miles of easy running and then headed over to the awards. Steve ended up placing 4th male and 1st in his AG so he had a pretty good race too. After the race we treated ourselves to  Starbucks non-fat, unsweetened Green Tea Lattes! Then I headed home to ride my bike for an hour and fifteen minutes followed up with a short 500 meter swim. I wanted to make sure that I got in all three sports on my special day! The rest of the day was filled with family.

Sunday I did my long ride for the week. I had planned on a century but it was so hot that I only ended up doing 85 in the 5 hours I was out. Steve did the first 50 with me and then I did the 35 on my own. This wrapped up a big week of marathon and ironman training with 50 miles of running, 150 miles of biking and some swimming although not as much as I would have liked! My long run of 18 miles on Wednesday evening went great as I was able to average an 8:40 pace even with the last 4 miles being mostly on trail. All in all it was a solid week and I am happy with where I am.

This week I am focusing more on the swim. I have done three 2500 meter swims including a double on Monday (one in the pool and one in the open water at Mentor Headlands Beach). I will also get in about 45 miles of running including racing at the inaugural Rock Hall Half Marathon this Sunday in Cleveland and 130 miles of biking. So it's a little easier of a week than last with the exception of the race.

Next week I begin to taper the run down a little more to 39 miles but have close to 200 miles of biking on the schedule including another long one. This will be my biggest bike week for a while since Erie will be two weeks out from Sunday! I will also get in a couple of 3000+ meter swims and some bikram yoga.

The following week will be lighter on the running and biking with a couple good, long swims and then the week after that I will be on a very light marathon taper with only one swim and no biking. The idea of not biking for that long is not making me happy but it is necessary so that I will have fresh legs for Erie. I know that the next 24 days are going to go very quickly! Then it is time to recover and do one more short build for the Deer Creek 70.3 Tri and Beach 2 Battleship 140.6 tri!

Stay tuned for the Rock Hall race report! My plan is to race it as hard as I can assuming I feel okay otherwise I will run it as a marathon tempo run for Erie. Gotta keep my eyes on the prize for that BQ!


Thursday, August 6, 2015

My First Multisport Win at the Greater Cleveland Triathlon

Sunday I raced the Greater Cleveland Olympic Triathlon at Mentor Headlands. This race is literally in my backyard and the race director Mickey is a friend so it makes sense to race it. After another hard week of marathon/ironman training last week I was not sure how things would turn out. I just knew that I would give it my best effort. I had been practicing OWS swims at Headlands for a few weeks as well as riding the bike course so I had a pretty good idea of what to expect Sunday.

Steve was racing too so we got up around 5:30, which is late for a triathlon but with it being so close we could sleep in. After getting dressed in my new SL3 Triathlon kit we ate a couple bowls of cereal, loaded up the car and we were off to Headlands Beach. I was in an especially chipper mood singing along to some tunes on the radio and about 10 minutes later we were parking. After entering the transition area we learned that the swim was cancelled due to poor water quality and potentially unsafe waves. I was disappointed like many other triathletes because I was ready to tackle that swim and besides who wants to sprint a 5K before the bike and then again after the bike?! Ouch! Duathlon hurts. I give them a lot of credit for killing their legs like that!

Prerace
I was able to rack with Steve and some of our friends and we knew lots of people racing so it was fun to catch up with everyone before and after the race. After setting up transition with just my bike stuff it was time for the prerace meeting and then my wave was first to start run #1.We would be doing a 5K run, 24 mile bike and a second 5K run for the olympic distance.

Run # 1 - 5K - 20:58 - (6:46 pace)

I lined up near the front with the guys and did not really know many people in my wave so I just tried to stay loose and go hard but not all out for the first 5K. I was first woman into T1 with a time of 20:58 (6:46 pace) although I think the course was a little short. I saw my husband in transition as I was leaving he was coming in but it was nice to be able to say hi.

Bike - 24 Miles - 1:12:31 (19.9mph)

on the bike!
Leaving the park I just tried to hammer the first part of the bike on 44 knowing the first 3-5 miles were pretty flat. I felt good. There are a couple of climbs on Heisley but other than that it's pretty flat and fast. Jackson was just bumpy and then Hopkins has a long gradual climb before crossing over to Chillicothe. Chillicothe is fast and there's a downhill with a very sharp left turn at the bottom so I had to slow down there taking the turn onto Baldwin Rd. Baldwin is pretty fast and scenic. From there we went left onto Hart Rd which has a nice climb coming up to Little Mountain. It flattens out for a minute and then there is a long, crushing climb up Little Mountain to Morley. I made sure to take in some nutrition here and really took advantage of the downhill on Morley Rd. Much of Morley is downhill and then there are a couple of rollers at the end as you cross over 44 to Newell Rd. The course then is very flat but bumpy and has some bad train tracks. From there we took Blackbrook up to 44. This was all very flat and windy. I started laboring a little but knew the bike was almost done. Another female Pam Semanik who was racing in the duathlon division passed me on 44. She is a great cyclist so I just made myself stay close to her. We came into transition at the same time but I knew she had started a few minutes after me.

Run #2 - 5K - 22:28 (7:15 pace)

Pam and I started the run together and she looked strong. I was not able to pass her until the very end. Even then it didn't matter since we were in different races. I was just happy to have someone pushing me for those last miles.

Finish & Post Race 

winner winner chicken dinner!
I ended up finishing in 1:58:01, good for the win in the "triathlon" olympic division. The next closest female was 2:08:39 so even with my swim not being my strongest I still would have had the win most likely. After 5 years in multisport it was nice to add a win to my list of accomplishments. I can see that the hard work I have put in this year and last have paid off.

Steve ended up coming in 8th male and 3rd in his age group with some tough competition from Nate Loman and Mark Durno. After the race awards we headed over to Winking Lizard Mentor for post race food and beverages. It was a fun day and I definitely pushed myself. I am looking forward to racing more short tris next season but this was my last one now until Beach 2 Battleship 140.6, which will be a long one. I do have another 5K, The Rock Hall half marathon and then the Erie Marathon before that so I will be focused on running and long rides and swims for the rest of the season.

Closing Thoughts

Special thanks to Powerbar for fueling countless workouts and races this season and to Cleveland Triathlon Club for some terrific training opportunities this season including the inaugural Emeraldman! I am lucky to be part of such a terrific local tri community!













Wednesday, August 5, 2015

Mayfield Wildcat 5K Race Report & Training Update

Last weekend's Mayfield Wildcat 5K was fun...in a painful sort of way! I have not done many 5K races in the last few years. The only one I did last season was the Lakeland Clocktower run, which was a 5K PR for me at 21:17. That one was about a month after my first 140.6 triathlon.

I was hoping to break 21 for this weekend's race but it was a little harder than I anticipated. Of course the pace of the first mile in a 5K is FAST. I resisted the urge to push so hard I would pay for it later in the race. So I went out around a 6:30-6:40 pace. That didn't feel so bad. At the halfway point we turned around in a cul-de-sac within the neighborhood we were running in (close to Highland Heights Community Park). I saw three women in front of me and wasn't sure if I would have enough to overtake anyone. I stayed on my goal pace and tried to just focus on that. A tad short of mile two, the woman in third stopped and I passed her. It was definitely hot and I was laboring a bit myself but with a short race like this there is no time to stop and walk. I quickly chugged a water and poured some on my head as I hit the gas.

Post race with our plaques
The last mile was hot and slightly up hill and it was my slowest mile coming in over 7. I tried to hold steady and think of how close the finish was. And there it was...a grassy finish too, which I love! So I pushed on through feeling like I was going to puke. Mission accomplished I guess. 5K races hurt but they are over fast! My time of 21:35 was not the PR I had hoped for but not too shabby as I managed a 6:56 average and placed third female. The prizes for a smaller local race were very generous too as I received a $30 gift certificate to Achilles Running Shop in Mentor and a plaque. They also gave AG awards out. Steve placed 3rd in the 40-49AG and our friend Brandon won his AG in the 25-29 group so it was a good race for all three of us.

There was plenty of food afterwards and lots of door prizes and we ran into some running friends, who also did well in the race.Afterwards Steve and I headed over to Headlands Beach in Mentor for a 40-minute open water swim. On such a hot day, it was the perfect day to be out there swimming. The following day we did an 80 mile bike ride out to Ashtabula Harbor and back. We managed to squeeze in some pool time and a beer tasting over the weekend to after a successful week of training.

We also got in a trail run Tuesday night, which was a nice change of pace. The rest of the week my training went well including my 16 mile solo run on Wednesday night so I am happy with my training for the week and my speedwork at the 5K race. Next up this weekend is the Greater Cleveland Olympic Triathlon at Headlands Beach. We got in another 45 minute practice swim out there last night and rode some of the bike course this morning so I am looking forward to the race Sunday. Hopefully my legs will treat me well since I do have an awful lot of training to get in this week!

Tuesday, July 28, 2015

Sunrise 5 Miler Race Report

My plan to race shorter things as much as possible this summer as my speedwork leading up to the Erie Marathon is well underway. With the Johnnycake Jog two weekends back and the Painesville Sunrise 5 Miler this past weekend, I have been out of my comfort zone. This is good since I have focused on endurance all season. I am hoping these shorter, harder efforts combined with my long runs and solid base will net me those precious few minutes I need to line up in Boston next year!

The Sunrise race started in downtown Painesville at Veterans Park so this was a short, easy drive for us. We arrived around 7 to pick up our bibs and get in a quick warm up. It was already close to 80 degrees that early in the morning so I knew this would be a sufferfest! After a mile warm up Steve and I lined up. It was a smaller race but some fast runners from NERC were out there to make it competitive.

My first mile was about 7:15 so a little slower than my Johnnycake race but I knew this course was going to have some hills and with the heat and tired cycling legs I didn't expect to set a PR. I settled in to a good, challenging pace and kept moving forward. There were some good hills and the course was scenic. The last mile of the race winds you through a little park down in the valley so coming back to the finish you've got to climb out of the park and then up the street a good ways. With the heat and being late in the race this made me feel fatigued so I was very happy to see Steve screaming for me at the finish.

Greater Cleveland XC did the race timing so I was able to check my live results right away and see that I had placed 3rd female. My time was about 2-1/2 minutes slower than the Johnnycake at 38:13 versus the 35:56 but this was a more challenging course and it was hot and humid. Overall I am happy with the effort especially after doing a faster 50-mile bike ride the day before! Steve placed in his AG and 10th overall as there were some very fast guys out there running. He too was about 2 or so minutes slower than the Johnnycake.

Post race, happy with my 3rd place!
For coming in third I will get a small gift certificate in the mail for Second Sole Mentor, so that is good because I always need new stuff like socks. Next up is the Mayfield Wildcat 5K this weekend. This will be my first 5K since last October when I ran the Lakeland Clocktower run in 21:17. I would like to break 21 if I can but since this is speedwork moreso than racing I will be happy with anything between 21-22ish.




Monday, July 13, 2015

Johnnycake Jog Race Report for 2015

This was my second year running the Johnnycake Jog 5 Mile race in Mentor, Ohio. This one is right in my backyard and brings out a good amount of local talent. Last year I raced and ended up placing 3rd in my AG. This year I am happy to say that it went even better! It probably helps that I am running more, but I was also coming off of a marathon two weeks ago so I wasn't sure if the speed would be there yet.

Prerace w/ Steve
Since I signed up to run Erie in September I am planning to run a number of shorter local races like the Johnnycake as my speed work for the week. Before the race Steve and I got in a couple of warm up miles and then headed over to the start to line up. This is flat, fast course that starts on Mentor Avenue in front of the Lake County Fairgrounds. It's a fast start. My first mile was a 6:54. Then of course I slowed down some as my plan was to try to run about a 7:15 pace for the race. There is an incline as you near the top of Fairground Rd. This is probably the only incline on the course. I didn't labor as much here as I did last year but I was still happy to take the right onto 84 (Johnnycake Rd) and hit the first aid station for some water. From there it's a right turn on Mentor Avenue and then straight all the way down to the finish.

getting my award!
I ended up finishing in 35:54 (7:11 pace). Not a PR but a solid time for me right now so I was happy. It was good enough to win my age group this year as well so that was a big bonus. In addition to the award plaque I was given I also had my picture taken for the News Herald so that was fun!

My husband Steve ended up winning his age group again this year as well so that was great. We enjoyed talking with some of our running friends after the race and then treated ourselves to a smoothie at Pulp!

I am planning to run this one each year if I can because they do a nice job with the event all around including the course volunteers, food, awards and timing. Next up is the Sunrise 5 Miler in Painesville this weekend. That course will have some hills so it will be interesting to see where my time ends up but I am looking forward to pushing myself again. I really enjoy the 5 mile distance because it is a good test of fitness but there is no real recovery time needed so I can get right back to training!

Special thanks to Powerbar for fueling me through countless workouts and races including this one!

Friday, July 10, 2015

New Marathon PR at Charlevoix

I'm really happy that I decided to race the Charlevoix Marathon. Although I missed my BQ by a couple of minutes I was still happy with the new PR of 4 minutes and I enjoyed the whole race weekend experience with Steve. The weather was sunny and gorgeous and the sights of Northwest Michigan are beautiful indeed!

Prerace:

At the expo!
We left Cleveland Friday morning around 7am. The drive to Charlevoix, Michigan took about 7 hours from our house. We went straight to the Charlevoix Marathon expo before checking into our hotel, which was about 10 miles down the road in nearby Petoskey, Michigan. After unloading the car and relaxing for a little while we headed to Petoskey Brewing for dinner and a pre-race beer taste and drink. The food was excellent, the beer was good and we enjoyed the atmosphere. The staff and locals were friendly and talkative. After that it was back to the hotel to prep for the morning's race. After my last couple of races being triathlons it felt pretty easy to just get my running stuff ready!

Race Morning:

Race morning!
The wake up call came at 4:45am but as usual I was up a little before then. It's weird but my body seems to know what time to get up for big races. I had a coffee, took a quick shower and got dressed and then ate some breakfast consisting of Granola and Cashew Milk and watermelon and we were off.

Steve was racing the half marathon so he was pumped up as well!

The drive to Charlevoix was easy and took about 15-20 minutes. We were able to find street parking very close to the start area.

The start for the marathon was 6:30 and the half started at 7 so we had plenty of time to warm up and stretch and use the restroom.

The Start & First Half:

Steve stood close to me as we lined up and sang the Star Spangled Banner. I had tears in my eyes as I am always emotional at the start of big races. I was excited to get going and see this course that I heard was so beautiful. The start went well. Although it is a smaller race with several hundred people the beginning made it seem bigger. It took a good mile or two to spread everyone out into their paces. I was not able to run with a pace group as there was either 3:30 or 3:42 and I was aiming for 3:35-3:38. My first couple miles were spot on. I met a girl Mindy who was also trying to BQ at the same pace as me so we chatted throughout the race at different points.

I started to speed up some after I took my first gel and thought it would be better to be a little above my goal pace to compensate for any stops for water or potty. I did stop to pee at mile 6 and then maybe went out a little fast for a mile or two to catch back up with the group I was running with. In hindsight this probably expended too much effort but I felt wonderful at that point. At mile 8.5 there is a decent little climb for about 1/2 mile all said. It wasn't too much concern on the first half but with the course being an out and back I had to do it again later on.

Half Turn Around & Second Half:


Gorgeous Scenery!
I felt really good at the half turn around and ran my first 13.1 in 1:45. This was maybe 2-3 minutes ahead of my goal pace, which said I should be around 1:47-1:48. I kept the momentum up for a while and never really struggled until the hill on the way back. Even then I felt okay and just slowed down incrementally. The fatigue really set in for me around 19-20 but I was able to push through and then had a setback at mile 21 where I slowed. It was getting hotter with full sun and I struggle more in the heat. Mile 22 was rough, 23 was better, 24 was rough and then I picked it up towards the end when my friend Mindy passed me and gave me some encouragement. I knew it would be a long shot to BQ as my average pace went from an initial 8:05-8:08 down to an 8:25-8:28. I did still think it was possible to PR the race, which would still be a small win for me that day so I pushed harder.

Finish & Post Race:

At the finish a girl tried to pass me and I kicked harder because I hate to get passed at the last second so that was fun. I finished in 3:42:45 for my actual time (8:30 pace), which was about 4 minutes faster than my PR in Toledo in late April.Steve ran over to see me at the finish and I was still cramping and was extremely thirsty. With all the allergy issues I was having I think I was dehydrated as I downed 3 of 4 bottles of water immediately. My stomach was queezie so eating was not an option but I was able to drink a couple of chocolate milks to get some recovery calories in.

post race!
We hung around to wait for the awards as Steve placed first in his age group in the half! I was able to get in some pizza after a little while and then we headed to the hotel to get showered. We were both really hungry so we headed into town in Petoskey and had a great lunch and post race IPA at Mitchell St Pub. We also checked out Beard Brewing and tasted some of their local brews. After that we headed to nearby Harbor Springs to check out the beach and town. It was a cute, upscale area. We enjoyed some hard-earned icecream and then headed back to Petoskey later for dinner at the Duffy's Garage & Grill. Then it was back to the hotel for some much needed sleep.

Sunday we had a quick breakfast, packed up and made the trip back to Cleveland. The drive went smooth and we were home around 2:30 in time to hit the Willoughby Brewing Nutsmasher Release party where we enjoyed that beer along with sampling tastes of a couple others.

Closing Thoughts:

I loved the race. The course is gorgeous. It is relatively flat at 800 ft of elevation gain but it is not pancake flat. I loved the area - especially the Gaslight District in Petoskey. I plan to visit the area again and maybe do the race again as well. The beer is good but NOT as good as Ohio. I guess we are spoiled like that!

Because I was so close this time I made the decision to run the Erie Marathon on September 13. I am excited to have this opportunity to continue my journey. I am blessed this year to be healthy and running well and I want to take advantage of this fitness and try once more for that BQ in 2016. September 13 is the last day before Boston 2016 registration opens! Wish me luck!

P.S. I also qualified for Marathon Maniacs for completing my third marathon in 62 days. That's pretty fun I think in a running nerd kindof way! :)

Below are a couple of images from the beautiful area...enjoy!

Downtown Petoskey Pier at Sunset





Sunrise along to route driving to the race!




Downtown Petoskey's "Gaslight District"




Friday, June 19, 2015

Challenge Williamsburg Race Report - Sometimes You're Hot, Sometimes You're Not

Last weekend I competed in Challenge Williamsburg. This was my third time doing the race although the first time as a Challenge race and teammate. The inaugural year I raced the olympic, followed by the half last year and then the olympic again this year (which is a different course than 2013). I really love this course and like the Rev3 Tri brand, the Challenge brand really goes all out in making their races special!

After fighting off allergies all week, I was not happy to wake up Thursday with an earache, sore throat and headache and headed into the doctor. The doc said I have a sinus infection and put me on some antibiotics along with nose spray and an allergy pill. Not good timing but I decided to at least attempt to race since we had planned the trip and paid in advance.

Friday:
Yum Yum!
My husband Steve was also racing the olympic distance so we made a little race vacation trip out of it. Friday we drove in and checked into our condo at Wyndham Kingsgate and immediately headed over to the pool for a little while to decompress from the long drive. After unpacking and getting cleaned up, we headed out to The Dog Street Pub, our favorite little place in Colonial Williamsburg for dinner and drinks. After dinner we checked out the Hair of the Dog Bottle Shop behind the restaurant where Foothills Brewing Company from North Carolina was sampling some beers. We also tried the Ale Works IPA that was on tap. Good stuff!



Race Eve:

My awesome teammates!
Saturday was a busy day! We got in a little shakeout run before heading to the expo to pick up our packets, timing chips and swag followed by the practice swim. It was so much fun seeing The Challenge staffers and my teammates and meeting some new folks as well! For the practice swim, the James River was perfect. Warm and calm and it went very smooth in trying my new swimskin so I assumed it would be a decent swim. After the swim, Steve and I headed out on the course for some recon. We planned to do about 12.5-13 (one loop of the course) but because of the way the course was setup we ended up getting in some bonus miles and doing 22. With the temp being 97 degrees that day we definitely got some sun!

Later that evening we headed out to The Corner Pocket to meet up with my teammates and their families for some prerace beer and food. Steve and I ended up cooking a light dinner later on and then getting all of our stuff ready for the morning.With the race being two transitions there is a little more organization involved.

Race Morning:
I woke up at 4:30 and was really not feeling too well. I was stuffy, hardly had a voice and had some funky GI issues going on from the antibiotic as well. Steve was concerned but I told him I would just do my best and if it wasn't my day I would back off. I know racing with a cold or infection isn't the best idea, but I am stubborn. We left the condo around 5:30 to head to the Warhill Sports Complex where the race finishes. Once there we setup our T2 area and then took the coach bus shuttle to the swim start and T1, which was setup at the Jamestown Beach area. It is a pretty short drive and most of T1 was setup from checking our bikes in Saturday so we just needed to setup the other stuff. After a trip to the bathroom we walked down to the start.

Swim: 1500 meters:
I had assumed the swim would be fast and easy. I assumed wrong. The first year with the current I had a terrible swim, last year we had the current assisting us so I did 40 mins for the 2000. This year it took me 34 mins, which did not make me happy considering I had just done a 27 at the GWRT olympic last weekend. I felt like it was a long swim. Some of my teammates and friends said they felt the current was pushing us out away from the buoys so I definitely lost some time here as I was hoping to be at least 30 or better.

T1:
This is a long transition having to run from the beach up a good distance to the bike area so this was 3:40ish versus being a minute or 2 faster.

I heart my bike!
Bike: 25 Miles:
This is usually a fast bike course with some nice flat sections as well as rolling terrain. Last year I averaged about 19.2 for the half and I ended up doing the olympic in 1:18 and change or 19.14mph this year. This was not the bike split I was hoping for but I am a little behind on my bike fitness this year and I hope to be stronger later in the season. This was definitely my favorite part of the race though as the course is quite beautiful and also shaded in many areas.

T2:
Pretty straight forward transition here. At 1:48 it was a little sluggish but I was kindof dreading the run!

Run: 6.2 Miles:
Ouch!
I love running...except when I am sick. Needless to say I did not set a 10K PR here. Where I had done a 46 minute 10K at GWRT this one was 55 minutes...ouch! I guess with the heat, trail portions and being sick I just could not do better than an 8:53 pace. I lost the most time here. I should have been at least 5-7 minutes faster here on a decent day.

I debated either walking or quitting the second loop because I did not feel great but then I just told myself it is just a 5K and you are done and I fought through the conditions to finish. I am glad I did. Sometimes the tough workouts are what really help to strengthen us and with a marathon coming up soon I need all the strength I can muster up!

The Finish:
Post race with my love
My time of 2:53 was disappointing yet not surprising given the conditions. Had it been a better day I probably would have done better than 6th in my AG. After coming off of a 2:36 with a longer bike the week before I had envisioned closer to a 2:35-2:40. But I cannot beat myself up too much when I was not at 100%. At the end of the day it was a heck of a training day for me anyways! Steve had a good race and placed 2nd in his AG so I was happy that one of us made the podium!

Post Race:
After the race we enjoyed the post race food and hung out with some teammates and cheered before heading back to the car to change. We stuck around for the awards and then headed back to the condo to relax. That night we met some teammates and friends out for dinner and drinks at the College Delly. We headed back to watch the Cavs game and I ended up falling asleep not far into the third quarter as I was exhausted.

We drove home Monday and used it as a rest day so I am slowly getting back into the training now as I heal and rest up to take on the Charlevoix Marathon next weekend!