It's BACK..... hello humidity! -And my first speaking engagement...

I knew it was coming. It was only a matter of time.  I could feel it warming up but it wasn't until my speed session on the track last Friday when I had a little running/ weather reality check.  Before heading to the track I checked my weather app like I always do.  70 degrees (not ideal but very doable) and 100% humidity.  The air was so thick but it was not raining.  The humidity was the kicker.

I tried to tell myself that I could still nail my workout times- no matter what the weather was like.  I was wrong. With every lap it was getting harder and harder.  I was really struggling with my breathing.  There is a reason reliable running sources have humidity/ running pace charts.  The heat and humidity does affect running and in the summer months we need to make some necessary pace adjustments.

 

Pace Adjustments for Heat and Humidity

Temperature	Adjustment	Adjustment for Humidity > 60%
55°F-60°F	+5 sec/mi	+10 sec/mi
60°F-65°F	+15 sec/mi	+25 sec/mi
65°F-70°F	+30 sec/mi	+45 sec/mi
70°F-75°F	+40 sec/mi	+1:05 min/mi
75°F-80°F	+1:10 min/mi	+1:45 min/mi
80°F-85°F	+2:00 min/mi	+3:00 min/mi
85°F+	Not Recommended

Summary

* Running in temperatures above 55°F or 60°F raises your core temperature .

* The body diverts some of the blood formerly used to fuel muscles to the skin capillaries for cooling.

* With less blood and oxygen reaching the working muscles, you are forced to slow down.

* Several factors can affect how much heat your body generates and is able to dissipate (heat balance). These include exercise intensity, body size, medications, caffeine, sweat evaporation, humidity, air temperature, wind speed, cloud cover, clothing, acclimatization, and running economy.

Source: RunOn Texas, Running in the Heat and Humidity

Typically, I run outside when I can but I know that as the temperature rises I may be resorting to the treadmill.  Last week I was attempting mile repeats on the track and every mile split just got worse and worse.  The humidity was killing my workout and crushing my spirit.  I finished my workout but I had to adjust my goals about halfway through because I knew it was either quit or make some pace changes.  I was shooting for 5 x 1 mi all sub 6.  Instead I ran: 5:58, 6:02, 6:09, 6:23, 6:25.

Since then I have done some easy runs and my long run outside and again- they were all pretty rough.  I've been carrying water or stopping for water but none of my easy runs have felt very "easy" and the humidity has had something to do with that... Yesterday my workout called for another speed session.  It was pouring down rain with thunderstorms on and off so my only option was treadmill.  No problem!

After my warm-up I set the TM to 5:52 and then I would start the clock.  I had to work hard for each of those 3 minutes but the recovery jog gave me just enough of a break so I had enough energy to stay on pace.  I'll probably be back on the treadmill soon but in the mean time I guess I will try to get used to this humidity....

In other running news- I was asked a few weeks ago if I would be the guest speaker for the White River Runners, a running club in Batesville, Arkansas so last night John and I went and I shared my running story, as well as my Boston experience and ended with some training tips.  I was really nervous about how this was going to go but I felt very prepared.  I'm sure the power point loaded with pictures helped!  Once I was up front, talking about running I was fine.  It was a good experience for me and pushed me a little out of my comfort zone.

And speaking of pushing me out of my comfort zone.... yes, I have a 5K this Saturday.  It is one I ran last year and the course is really ideal.  It is very flat and fast.  The only negative might be the weather but I'm trying to tell myself that for just 3.1 miles I can handle warmer racing temps... Abi is registered to run in it too so hopefully she will enjoy this one.

not the best picture quality- or background (Kohl's dressing room!) but I wanted to text John a pic of what she picked

We went on an afternoon shopping trip together this weekend and she found this shirt.  She knows I am a sucker for running shirts so how could I say no?

The kids are out of school and home for the summer so I'm pretty sure I will not be updating my blog nearly as much.  I seem to spend most of my time these days in the kitchen.  It seems like by the time one meal is eaten and cleaned up it is about time to start preparing to make the next one!  You know how it goes...

We spent the first day of summer vacation going on a little field trip to Cabot (about 30 minutes from my house) to meet my sisters at a Strawberry Patch.  It was a beautiful day and we had a great time.  We will definitely be going back in the next few weeks.

I guess that's all the news for now.  I'll let you know how I survive the 5K.... :-)

Product Review: Mission Athletecare- Anti-Chafe

Last summer after the worst chafing I've ever experienced I decided to try Mission Athletecare's Anti-chafe stick.  I promised I would let you know how it went so here is the review a mere 10 months later...

This review will be brief.  I love it! I put it on before almost all my training runs and before all my races (including my last 4 marathons) and it is perfect!  I recommend buying the stick version over the cream because it is less messy and it glides on like deodorant.

I usually buy it online through Amazon because it offers the best price I've seen ($8.79) and you can get free with Amazon super saver shipper (qualifying orders of $25 or more).  I usually order 2 or 3 at a time to stock up.  You will not want to run out of this stuff!  You can also find it at many running stores .

I put this on before any run more than 5 miles (which is most runs- especially during marathon training).  I find that the times I am especially prone to chafing are:

• Any long run but ESPECIALLY marathons
• Runs outside in the heat of summer
• Runs outside in the rain

The areas I am more prone to chafing are:

• inner thighs
• under my sports bra line
• underarms

The recent humidity on my morning runs this week reminded me of my chafing incident from last summer so I thought this would be a good time to review this product.

What is your favorite anti-chafing product?

"Just" 5K Training and other stuff...

I've been asked several times what my running plans are now that Boston is over and I've often found myself saying that I'm "just working on some 5K stuff right now."  Yes, obviously 5K training and marathon training are different but I've come to the realization that there is nothing "just" about it.  5K training is serious business and is in no way inferior!

I decided last month to order a customized 5K schedule from the Run S.M.A.R.T. Project.  You may recall I used this program last fall during my NYC training.  It uses a very similar training format as the programs found in Advanced Marathoning- a.k.a. my favorite marathon book.  In fact, Pete Pfitzinger (author of Advanced Marathoning) references Jack Daniels (Run S.M.A.R.T.) many times in his book.  At this point in my training I feel fairly confident in my ability to customize my own marathon training schedule using one of the plans in the back of Advanced Marathoning.  However, a 5K  plan is a whole different story.  I have not officially trained for a 5K since my senior year of track in college which was over 12 years ago. 

Senior year cross country season (2000-2001)

So here I am 12 years (and 4 kids) later wanting to run faster and hoping I can pull off a PR! I have yet to officially break my college PR 5K time.  18:36.  I've come very close and in one race would have done it had the race distance been accurate.  18:36 is my time to beat and while I'm at it why not try to break 18? Never in a million years would I have thought that would be a goal of mine but I'm trying to dream big.

I am only 3 weeks into 5K training right now but I am really enjoying it.  The track workouts can be a little intimidating but so far I like the challenge.  I love the feeling I get when I run my last set and I've nailed my times.  I love the mental challenge of trying to stay focused every. single. second while I'm running my 200's or 400's.  Sometimes in a tempo run I can zone out for a few seconds and it work out ok but in a short sprinting distance every second is accounted for and I cannot afford to lose focus.

Below are just a few of the differences I've noticed in my recent marathon training and my current 5K training:

5K Training	Marathon Training
Weekly Mileage: 40-55	Weekly Mileage: 55-80
Shorter training schedule (12 weeks)	Longer schedule (16-18 weeks)
Two speed sessions on track	One track session, one tempo session
Weekly long run: 10-14 miles	Weekly long run: 15-22 miles

Both schedules usually include 6 days running a week with one rest day and 3-4 easy run days.

I truly love marathon training but I must admit that I am enjoying this brief change of pace.  The lower mileage is a lot easier on my sleep and family time.   The track workouts are hard but fast!  I know the lighter mileage is good for me right now- my body needs a little break.  I needed a break mentally from the marathon as well and racing 5 or 10K's is challenging but in a very different way.  I recently registered for a 1 mile race next month in Little Rock.  I have not raced this distance since high school so it should be interesting.  I am all about trying to embrace my speed this summer!

Last year I wrote a post called "Switching Gears: A Marathoners Unofficial Guide to Running 5K's. This may help some of you marathoners get ready for 5K season.  It's coming so you might as well enjoy it!


And on a completely unrelated note- yesterday was Mother's Day which has become one of my most favorite days of the year! I had a very enjoyable day with my crew and even got in a little nap- which was wonderful! I will throw in some fun pictures from yesterday below.

What distance are you currently training for?

Have you ever raced a mile?

My mother-in-law and I after church Sunday morning. We take a Mother's Day picture together every year.

A sign Abi and I found but she added the "Runner."

Me with all my kiddos

One of my favorite salads ever.  Savannah salad from McAlisters

A Mother's Day massage from Abi

Toad Suck Daze 10K- Race Recap

With marathon season officially behind me (for now) I have jumped head first into my 5 and 10K season.   I'll be honest- sometimes just thinking about running a 5 or 10K makes me tired.  They are just so short and way too fast! But I know they make me a better runner so I continue to sign up for them.  I like the practice they give me in racing and I know they push me out of my comfort zone.  Way out of my comfort zone... I get extremely nervous about running in them before the race but I am always so glad I did them afterwards.

Yesterday was the third time I participated in the Toad Suck Daze race in Conway, Arkansas.  I have run the 5K twice before (2010, 2012) and decided to run the 10K this year.  I actually just started officially training again last week so the 10K I did last Saturday was my main "practice" for this race.  As I mentioned before, last week I was not ready physically or mentally to try to PR in the 10K but I really wanted to go for it this weekend.  My body felt more rested and not as heavy and sluggish.  It seems to take me at least two to three weeks to feel mostly recovered from a marathon.  Last Saturday my legs still felt heavy but I was feeling much more like myself yesterday.

All week long I've tried to convince myself that I could break 39 minutes.  I have attempted to break 39 minutes in the 10K twice this year and failed both times.  The first time was in February when I did my own time trial around Harding.  After the first mile I knew it wasn't going to happen.  The pace felt too hard and my splits gradually got worse and worse.  Then I tried at Capital City Classic just four weeks ago.  Physically, I knew my body should be able to do it but for whatever reason I couldn't get my mind focused and I ran a mediocre race.  I was able to PR by 22 seconds but did not run to my potential.  Does that make sense?

Pre-Race:
John texted me Friday afternoon and told me to pack an overnight bag with all my race stuff.  We had already arranged for all the kids to spend the night with my-laws Friday night because we would have to leave around 6 for Conway.  John decided to surprise me and make a mini getaway out of it all!  We dropped off the kids around dinner and headed to Conway that night.  We ate at a great Chicago style pizza place and checked into our hotel.

Dinner date at Old Chicago Pizza

Saturday morning I woke up feeling fresh and ready to race! The weather was much cooler than last year at this race.  Yesterday it was cool and in the low 40's while last year it was hot, humid and in the mid 70's to low 80's.  I would much rather race in cooler weather so this was fine by me!  Packet pick-up was pretty crowded and I was only able to get in about a mile warm-up before it was time to line up. 

I'm in the pink looking very anxious and cold! 

I decided to break this 10K up into three parts.  I did this for the River Trail 15K in February and it really seemed to help me stay focused during the race.  I modeled my strategy after the following matra.

The Race:
The 5 and 10K run the first 1.25 miles together at Toad Suck.  There were over 1200 participants in these races with about half doing the 10K and the other half running in the 5K.  (The 10K is part of the Arkansas Grand Prix series.)

the start

My main goal for this race was to keep my pace under 6:15.  I knew I could make this for a few miles but I didn't know how I would feel later in the race.  I kept telling myself that I could do this- just focus on what part of the race I was in.

Part 1 (Miles 1 & 2): Run with my head. I made myself think positive and stay focused.

Mile 1- 6:08.  Perfect.  This race always has a fast start thanks to the 5K runners.  There also usually seems to be a lot of children near the front which can be a little dangerous.  I tried to get around the kids and closer to the front within the first few minutes.  Around the first mile I passed the two girls in the lead who I assumed were running in the 5K.  (They were.)

Mile 2- 6:13.  Early during this mile the 5K split off and the 10K runners kept going.  I started passing a few guys who were slowing down.  I started to pass one but he came back and stayed right behind me.  He was an older guy in a do-rag.  He actually stayed right there with me holding the pace.

Part 2 (Miles 3 & 4): Run with my personality.  I focused on one of my racing personalities- being competitive.  I was going to stay with du-rag guy and not let him leave me. 


Mile 3- 6:09. Do-rag guy told me he would take the lead and block the wind for the next bit.  "Ok." was all I could mumble.  He told me when a right turn was coming up and gave me a few other helpful course tips.

5K- 19:08? I just looked at my watch and I knew that breaking 39 was very possible if I could just hold on for one more 5K. 

Mile 4- 6:16.  This mile had the most incline.  I was running alongside do-rag guy at this point just letting him lead the pace.  He seemed to know most of the volunteers along the course because they kept cheering for him.  Apparently his name was "P.T." because that's what they kept yelling.

Part 3 (Miles 5 & 6): Run with my heart. My heart wanted to fight for it.  My heart wanted to break 39 minutes.  I wasn't going to let myself down.


Mile 5- 6:08.  Really?  I couldn't believe I pulled out a sub 6:10 mile at this point in the race.  I am pretty sure it was because of do-rag guy P.T. leading the way.  I just kept telling myself to hold on and stay with him. 

Mile 6- 6:15.  I knew I was slowing down and beginning to fade.  P.T. started to pull ahead just a little and I tried to stay with him or at least follow him as close as possible.

Entering the track for the last 300 meters

Heading around the curve about to run into a pack of 5K-ers

Mile 6.25- 1:29 (5:56 pace).  The last part of this 10K is challenging.  The 5K and 10K runners merge on the track to run a final 300 meters together until the finish line.  I've always loved this finish as a 5K runner because the track is fairly empty and anyone on it is running around my 5K pace.  This was not the case yesterday.  It was extremely challenging (and dangerous) trying to weave around the 5K runners.  Quick fact- 5K runners pacing at a 12:30 pace and 10K runners pacing at a 6 minute pace do not mix well on the track. 

I came through the finish line 2 seconds behind P.T. I thanked him for his help along the course.

Official finish time- 38:41 (6:14 avg.)
1st female/ 9th overall.  Official results can be found here.

After I finished I talked to John for a few minutes and ran a quick cool down with Tish.  She had run the 5K and ended up placing 3rd overall.  Then we headed inside the field house for the awards ceremony where it was warm!

Jennifer (2nd overall female 10K), Tish (3rd overall female 5K) & I

Me & P.T. (aka- the du-rag guy!) He won 1st place Grand Masters

Post Race Thoughts:
I knew I had the physical ability to break 39 minutes but this race was all about pushing myself mentally and staying focused.  I know P.T. pacing the way helped immensely.  I've never raced along side a stranger like this and I'm not sure when I will again.  It just happened to work out this time.  I kept my head in the game and really talked myself through each part of the race.  Last week my watch pace average read 6:22 for my 10K.  This week it read 6:11.  I know those 11 seconds per mile difference had a lot to do with marathon recovery but also staying positive and focused.  It is so tempting to give up on yourself when things start getting uncomfortable.  I know because I have done it many times mid race.  I settle and start making excuses for myself.  I know not every race is a PR.  And sometimes it is even possible to PR but know it's not really your best.  Yesterday God helped me race to my potential.  I was able to PR and know I did my best for me for where I am right now.  This is my favorite race feeling.

 

Did anyone else race this weekend?  

Any other 10K lovers out there?  

I must say this distance is growing on me...  Still a little scared of it but I'm trying!

Kids & Racing

A LONG time ago I ran my first 5K.  I wish I could remember the exact year but I believe I was 6 or 7 years old. I had done zero training and was not involved in any organized sports.  I was just a typical kid who played and ran around outside at recess and after school.  My sister who was a year younger than me ran in the 5K as well and we jog/ walked it together.  I just remember thinking that it took FOREVER but when we received trophies in our age divisions (we were probably the only two even in our age group) it was totally worth it.

Between the ages of 6-14 I only competed in three 5K's.  I probably would have participated in more but we had 5 kids in our family and a lot going on during those years.  I never really asked my parents about running them and they never made me feel like I had to race.  It wasn't until 8th grade that I really got into running.

A few years ago my oldest daughter ran her first 5K.  She was 5.  I had no idea what to expect but she had been to several of my races and wanted to run one herself.  My husband ran the entire way with her, holding her hand 95% of the time.  If he let go, Abi would reach up and grab it again.

Abi was thrilled to receive a medal for 3rd place in her age group when she finished.  I really can't remember what her time was for this race.  (Upper 30's, maybe?)  She didn't care about time and had no idea what that even meant.  This race was just about doing it.

It's been three years now and since that time she has probably run in another ten races or so.  She knows what things mean like course, pace and time.  She lives with a competitive runner so naturally she is around running and races more than the average kid.

My son who recently turned 7 has run in two 5K's and while I think he has a ton of untapped athletic potential he is really not all the interested in it right now.  He ran his first 5K just because Abi was doing it and the only reason he ran the second was because it was a glow in the dark race and he would get to wear a lot of glo rings.  (He actually really liked that one so he may want to do it again. Who knows!)

I think the biggest thing to keep in mind with kids and racing is it really depends on the child.  You cannot force them to enjoy them or even to do them.  One child may love them and your next could care less.  As I mentioned in my last post, Abi ran in a 10K yesterday.  She initiated it all on her own and really wanted to try it.  Will my son want to run a 10K next year when he's 8?  Probably not.  (Honestly, I don't see him ever wanting to run a 10K!)

I put together a few helpful suggestions (in no particular order) for kids and racing.  You may have some of your own and please feel free to leave those as well in a comment.

1. Above all- remember they are a KID and any 5K or 1 Mile fun run should be FUN.  They should not feel any pressure to compete or run a certain "time."  (Most won't even know what that means if they are new to running.)  Our only racing "rule" is that if they say they want to sign up for a race and we register them then they ARE going to do it.  Before I register Abi for a race I ask her a few times is she sure she wants to run it.  This is her chance to back out if she isn't sure she wants to do it.  She knows that if we pay for it she's going to follow through and do it.  Most kids entry fees range from $10-25 which is not a lot but it's the principle more than anything.  She has had a few Friday nights when pre-race nerves have made her question her decision.  This is normal.  I just remind her it doesn't matter how fast she is. All she can do is her best and it doesn't matter how she does next to anyone else. 

  

Abi LOVED collecting beads at Race for the Cure

We dressed up a little for this Christmas run together.

Kicking it in and beating her pregnant mama!

The Glo Run was a lot of fun for the kids

2.  Race locally!  Local 5K's are a great opportunity to introduce your kids to running.  You do not have to wake up too early or travel.  You know the race environment and maybe many of the participants.  Local races tend to be smaller, low key and not as crowded.  Smaller races are also nice because there is more of a chance that your child might win an age group award.  I'll be honest, while I love placing overall or in an age group myself I would MUCH rather Abi win something at a race than me.  She knows she is not going to win anything overall but winning something in her age group is definitely a great confidence booster.   I'm not implying that we need to inflate our kids egos with trophies but why not give them the opportunity to succeed at something and feel good about themselves.

Everyone knows that running is such a mental sport and it is just as much for kids as it is for adults.  Kids need to know that they are good at something.  A trophy or medal after a race provides an immediate reward for working hard physically and mentally.  Kids need this. A 5K to a 5 year old might feel like a half marathon or marathon to an adult.  I think that every child that participates in a race should receive a medal for competing- regardless if they place in their age group or not. 

3. Run with them.  Obviously, safety is a big issue and while most races have traffic controlled there is still the risk of a car not seeing someone so little as well many other things that could go wrong.  Kids do not know which side of the road to run on and could also get lost.  Once I was at a race and heard an announcement over the loudspeaker about a child who was halfway on the course and had just stopped.  Apparently they were trying to locate the parents of this child who was running the 5K on their own.  For whatever reason the child couldn't finish the race and simply stopped on the side of the road until they came to pick them up.  So sad!

John and I have both raced with the kids at times.  He does it more than me because usually I am racing competitively but we make sure someone is with them.  If I am racing myself I always jog to meet them during my cool-down so I can do the last part with them.  Some others who have raced with them include their grandparents or Sarah, our college age friend/ babysitter.

4. Light "training" is not necessary but it does help.  Again, this is for FUN and I'm not suggesting you start making them log miles or run mile repeats.  But just like your kids might practice for soccer or tee-ball they could do a little practice for a 5K.  This might consist of running around the block a few times a few days a week at least a week or two leading up to the race.  Again, this is not necessary but it will help them and make the overall race experience much better.  Plus, it's just good for them!

My kids have something called the 100 Mile Club at their school.  (I know I've mentioned this once or twice.)  Basically they have from August until school ends in May to run 100 miles to earn their 100 mile pin.  Along the way they have a few milestone pins they also receive: 10 miles, 25 miles, 50 miles and 75 miles.  They can get their mile in before school if they get to the gym 20 minutes before school starts.  The PE teacher runs this program and keeps track of all the miles that they run at school.  Students can also log "outside" miles- basically anything run outside of school.  Parents need to keep track of all the outside miles and turn them in periodically.

This was the first year that my kids participated in this program and I think it was really good for both my kids but especially my son.  He has a lot of energy and while he would prefer to come home from school and jump on the couches this gave him a little physical outlet.  It didn't take long- just 10-12 minutes but he could get his mile in without much trouble.  He is not into 5K's like Abi but he can handle one mile at a time. My kids know that 20 times around our house OR 3 1/2 times around the block equals one mile.

Running around the block with Anthony

April 4, 2013

While I would love it if my kids someday run cross country and track in school the choice is ultimately theirs.  They are still so young and my main goal right now is to make it fun and enjoyable. I want them to know that being healthy isn't something that is limited to the young or the old.  I want them to see how much John and I enjoy being active and they can too.  I want my kids to learn that getting better at something takes time and practice.  Getting better any anything takes hard work.  They know I "practice" running everyday, usually while they are still asleep in the morning.  They know I do not always win but I do my best.  I want them to see an example of a mom who dreams big and shoots for the stars.  I know they might not understand now or even when they are in high school or college but someday they will be 34 years old with a family of their own.  I want them to know that you are never too old to have a goal.

If you have any helpful suggestions for racing with kids and please feel free to share them below!