Rock Hall Half Marathon Race Report

I've been delayed in writing this post about the inaugural Rock Hall Half Marathon held downtown at the Rock Hall August 23. The event itself was done very well. Packet picket the day before was ideal because it made race morning a little smoother. It was very easy to park for the expo as well. The race shirt was a high quality Nike women's fit tee, which is nice. Also, the medal was awesome! Race day logistics went smooth, Greater Cleveland XC did a nice job with the timing and there was plenty of food afterwards.

Pre race at the start line

Race morning went pretty smooth as well. Steve was racing too so we left our house around 6am to get downtown by 6:45 and give ourselves plenty of time to warm up. We found street parking not too far from the start. We jogged about a mile to warm up and found some indoor restrooms to use before lining up at the start line in front of the Rock Hall. It was nice to see some of our friends before the race and chat. The race started at 7:30am and it was a fast start. I tried to hold back the pace not going out any faster than a 7:25-7:30 mile.

To be honest I didn't really rest for this race because I just didn't have the time in my schedule with a few other key races coming up. I had biked more than 100 miles and had about 30 miles of running and a couple of swims in at the start line so I wasn't sure how it would go. I hoped I would run about my average 1:40 time given my strength this season if nothing else. I also did no real race specific training for the half. I had raced some 5Ks and 5 milers this summer as speedwork for my marathon but never did any speed over 5-6 miles outside of marathon pace.

Fighting through the pain cave

This lack of focused training was evident as I hit the halfway mark and started to labor more than I anticipated. The weather was also warming up and this probably contributed to my feelings of malaise as well.  I had a second burst around miles 7-10 running through the MLK area, which was nice and shaded and had some rolling hills. That was my favorite part of the race. I felt good and I thought I might have a chance to PR but that quickly evaporated as we hit Marginal. The last 5K of this course wiped me out. I watched my average pace drop from 7:30s to 8:15s. I also got passed by four or five women in the last 5K and that was deflating. Normally I have more of a fight in me but this day I did not. I just let them pass and prayed that it would be over soon.

I finished in 1:41:49 about two minutes under my goal of 1:39-1:40. After the race I got in a cooldown mile with Steve and then another 3 marathon pace miles solo to round out the day and my last long training run for Erie with 18 miles. Although it didn't go as well as I wanted I didn't blow up. It ended up being a great training run for Erie I think and I was 4/80 in my age group so maybe next time I will crack the top 3. I do have a competitive age group so I guess I will have to do my homework and put in some longer speed sessions and rest up a little bit more to place in this one!

Steve had a great race and placed 1st in his AG! And his legs were just as tired from many bike miles and some run miles. I am glad that he did well and we were able to celebrate a successful race for him. After the awards we headed to Winking Lizard for food and a post race hoppy beer. Then we headed home for some pool time.

Thanks to Powerbar for fueling me through countless workouts this summer. Thanks to Second Sole Mentor for putting on this great event, to Greater Cleveland XC for timing the event and to all of the volunteers who worked the event. Definitely add this one to your list of half marathons to run!

This was my last race until the Erie Marathon on September 13! I am trying once more this year for the BQ. I need to take off 3-4 minutes from my time in Charlevoix and I am there. I am feeling good and just hoping for good conditions that day. Stay tuned for the race report!

Here's a shot of the hard earned finishers medal below!

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"

Third Time is the Charm They Say - Training Update

After not hitting my BQ goal in Cleveland due to weather I was disappointed. I sometimes have a hard time letting things go. Although I knew I would be sacrificing the beginning of my triathlon season I made the decision to run a third marathon this season in Charlevoix, Michigan later this month. It's a small, beach town race that is said to be one of the most beautiful races in the U.S. Needless to say I am excited to give it another go. Plus, I'll qualify for Marathon Maniacs  too, which is fun!

I am still planning to participate in the multisport races on my schedule as well - I just cannot train for these specifically. Last week for example I ran 53 miles, rode my bike for 75 miles, got in one 2000 meter swim along with some yoga and pilates work for strength. In a normal multisport focus training week I would have had another swim, 15-20 miles less running and about 50-75 more on the bike.

Last Sunday was the Twinsburg Duathlon. It was kindof a rainy, crappy morning to race but I was up for it. The first run went okay as I had not really intended to push the pace given my tired legs so according to my watch, the first 2 mile run was around a 7:29 pace. My goal was to run between a 7:15-7:30 for both runs and average 19-20mph on the bike. Entering transition I saw my hubby. He had a flat and said he was out so just to go ahead. I ran over to my bike but felt bad that he was out of the race so I went to go find him to just ride the course with him and finish for fun. After 5+ minutes of trying unsuccessfully to find him and then hearing that he changed his wheel and jumped back into race, I was bummed. I felt like I had lost too much time to be competitive and I had some extra run miles I needed to make up so I made use of the time to get in 7 more miles at a slower pace around 9. Later that afternoon I hopped on my cross bike for an hour to get in my needed bike miles for the week. I guess it all worked out okay in the end although I am bummed that I didn't get to race my bike.

I do get to do that this weekend at the Great Western Reserve Olympic Tri at West Branch! This week is another 50+ mile run week along with 70+ on the bike, 5300 meters of swimming and some strength work. This may not be optimal triathlon training but I am excited to take on my first tri of the season, tired legs and all! My husband and several friends are racing so it will be fun to see everyone! Hope that water is not too cold!

The following week I have my last build week for the marathon with about the same mileage as this week. Steve and I head South to Williamsburg, Virginia next weekend for a little vacation and to race Challenge Williamsburg. We will be racing the olympic again as we did two years back (last year we raced the half and loved it). I am super excited to see my Challenge teammates and staff!

The following week will be a taper week with no races (thank god).

Then we head to Charlevoix for another long weekend vacation with a race. I will race the full marathon and hubby is racing the half marathon. Hopefully I can get the BQ done and move on this season to the half iron and full iron triathlon build phase! I will not have any long races on my schedule until later in August now so I am looking forward to the change of focus.

Surviving not Thriving at The Cleveland Marathon This Year

Marathon # 5 is in the books! This year the Cleveland weather threw a lot of craziness at us brave runners including pouring rain, serious humidity and some hot temps late into the race but overall the whole marathon weekend experience for me was awesome thanks to the support of my husband, friends, Challenge Family teammates and marathon ambassadors.

Friday Evening:

Cleve Marathon Ambassadors

This year I was lucky enough to be selected as one of the Official Cleveland Marathon Ambassadors. In addition to a free race entry and swag, I met the nicest group of people ever! I already had a couple of friends in the group but am happy to say that I made a bunch of new, amazing friends as well. I really can't say enough how much fun we had and the incredible amount of support that I received from this group! I look forward to following these folks as they go on to take on their next challenges. Friday our group was invited to the Marathon VIP Reception at the Hyatt Arcade. It was a first class event all around with excellent food, beverages and company! Special thanks to Jack Staph, owner of the Cleveland Marathon race for his generosity. A few of us ambassadors also attended the pre-race happy hour with Great Lakes Brewing at Flannery's Pub. I want to send a big shout out to Great Lakes for sponsoring the marathon this year. It was wonderful to have a local craft beer after my race!

Saturday:

Green screen fun at the Expo

Saturday my husband Steve and I had a relaxing morning including some practice golf at the Blackbrook Driving Range followed up with a short 25 minute shakeout run. It was a very humid, sweaty run so I had a feeling we would be battling some tough race conditions. After lunch we headed downtown to the Convention Center for the marathon expo. We met up with my friend Jillian there and after the expo headed over to Barrio for a prerace IPA and some amazing chips and guac! Steve and I made a conservative prerace dinner and had another prerace beer with a lot of water and turned in early to watch a funny movie before bed. I slept pretty well waking up once to use the bathroom and have a little Powerbar snack.

Race Day:

The alarm went off at 4:30 and we were up right away to get dressed, eat a hearty breakfast and head out by 5:20. We arrived at the Penton parking garage around 6am and by the time we got ready and met up with my friend Jillian and walked over to the start area it was 6:30. I was supposed to meet my ambassador group but Jillian and I both had to use the bathroom before the race so we headed off to search for the ladies room. We met back up with Steve and chatted with some friends a couple minutes before heading into our corrals for the start. I lined up with the 3:35 pace group with friends Jessica and my new friend Jen who came in from Charleston, SC for the race. As we were waiting for the start, it poured down rain for about 5 minutes before it died down. It was tough just standing there but the rain probably helped cool us down as it was a very humid morning!

We took off after a quick 10-sec countdown and the first few miles went by super fast as I chatted with friends and our pacer. Things went smooth with my nutrition and water from the start. I made sure to get water early on as I knew I would need it later in the run. I felt on track but really had to use the bathroom so I stopped at the porta-johns at mile 13. Unforunately I had to wait a bit and then after my stop for water the pace group was too far ahead of me to catch up. I decided to just try and pace myself around 3:35. My goal for the race was 3:35-3:38. My BQ time is 3:40 but it's usually necessary to have a cushion to get into the race.

I paced pretty well until before the turn around in Rocky River. I was super excited to see my husband pass and see that he was on pace for his BQ! The 3:40 group ended up passing me and I figured I could maybe get back on track so I pushed on. Somewhere around mile 18 or 19 it started pouring rain again. It was bitter sweet because it cooled me off but it was also soaking my clothes and feet. My shoes rubbed and I knew I was in trouble with blisters. I also started to labor a bit around mile 21 or 22 and the rain didn't make it easier. Then the sun came out full blast as we headed to the shoreway. I baked and baked some more and I got very nauseated and stopped to throw up. I wanted to quit but that wasn't an option. I wanted to PR but that was a long shot. So I ran and I puked and I walked. I was happy to see my friend Jillian on the course. With a hug and a sip of water from her as well as good news that Steve had a BQ race, I drudged on reluctantly. The last mile was bittersweet as I fought to try to at least run the same time as I had done last year for this race. My thoughts went to beer. I just want a beer and my husband! I was pretty elated to see the finish to say the least!

Post race with my hubby!

Unfortunately I was about a minute slower than last year with a 3:52:30. Not a time to celebrate but certainly an accomplishment for just surviving the day. Instead of celebrating right away I threw up several times. I ran into my friend Jen who had a rough day too and had actually pulled out of the race early (poor thing).

Finally after about 30-40 minutes of relaxing and icing my neck I was cooled off enough  to get a post finish picture with Steve and then walk over to the beer tent for my Great Lakes Burning River Pale Ale. Beer after a race that hard is amazing!

We walked to the parking garage and got cleaned up and changed into dry clothes before heading to the Winking Lizard to meet up with some of our Cleveland Tri Club friends and my friend Jillian. I enjoyed another beer and a burger and some great conversation. After heading home I was just hungry all day basically and ready for bed at 8:30! Aside from a throbbing toenail and a little overall fatigue, I feel good. I will take it easy for 2-3 days then ease back into my training. I have a duathlon and a couple tris approaching but I may try one more marathon in late June to see if I can BQ before the serious Half & Full Iron training starts this summer. But for now it's rest and recover!

Steve and CTC friends Jim, Frode, Dan & Jason post race!

Tips for Racing in the Heat this Summer

With the Cleveland Marathon forecast being a warm one again this year and having some aggressive time goals, I am going to do my best to run well in the heat. It will not be my first hot race or marathon. Many of the running races and triathlons that I do in the summer get hot. I wanted to share some tips that might help out some of my fellow racers in Cleveland this weekend as well as friends racing at Triple T and other places throughout the warm season.

Sodium Loading  - If you know that your race will be hot it might be a good idea for you to load up on sodium rich foods and even salt tabs within the 24-48 hour period leading into the race. This will encourage you to drink water and will also help you retain that water longer. For race days, I really like the Hammer Endurolites and the Salt Stick tabs. You can decide how many you will need based on your own personal sweat rate and preference. In general you should plan to have at least one of these an hour as the temperature rises past 65-70 degrees. If you prefer to drink your electrolytes, most races hand out Gatorade or something similar at the aid stations in addition to water. If you are using salt tabs just go with the water. You do not need both. Also, your gels or bars for in-race fuel will contain some electrolytes normally.

Hyper-Hydration - Drink more fluids than you think you need for several days leading into the race. Lots of water and electrolyte rich drinks like Coconut Water, Nuun, decaf herbal tea and of course plain old ice water! Beware of the coffee, soda, alcohol and black teas that have a dehydrating effect. For every cup of water, tea, alcohol that you take in, drink 2 cups of water to replenish.

Acclimate to the Heat if You Can - If it is warm outside try to get some runs or bikes in at those temperatures ahead of the race. If this is not possible you can try running or biking indoors with extra clothes on and cranking up the heat. You just want your body to have a sense for what's coming.

Eat a Cold Breakfast - avoid eating hot breakfast cereals and other foods that are harder to digest. Smoothies and cold cereal or an untoasted bagel or bread are cool options. Stick to cold fruits like watermelon, cantaloupe, etc.

Dress in as few layers as possible & Avoid Dark Colors, Cotton - This is not the time to wear your running tights and capris. Don't be shy. Show off those runners legs and don't be afraid to run in a sports bra ladies or shirtless for the guys. Try to avoid darker colors esp for tops and hats. And never ever wear cotton anything (not even socks)! And don't forget the sunscreen before the start!

Precooling - If your race is warm at the start or expected to get warm you may want to get your body temperature down before the race start. Plan to bring a small cooler with you filled with ice, you can use that ice to wet down some towels to wrap around your neck, head, back, etc. You can also eat the ice and have some ice cold water.

Reduce Your Warm Up - Along with precooling, consider reducing your warm up to a very short, light jog with some dynamic stretches. This will keep your heart rate down and save valuable energy for the race.

Start Slowly - Resist the urge to go out extra fast to put time in the bank. Starting easier and building into your first few miles will keep you relaxed and cool.

Hydrate Early and Often - Drink water at every aid station from the beginning - even if you just cruise through the aid stations to get a sip or two at each. How much liquid you should drink will vary person to person but in general you should try to get in a minimum of 6 oz every 20-25 minutes of the race.

Pour Water on Your Head & Upper Body - While you're running through the aid stations grab an extra water to dump on your head, face and shoulders. This will help cool you down. If you have a cooling towel, mat or sponge with you be sure to wet that with cold water often. Again this will help lower your core body temperature.

Pay Attention To Your Body - Even if you have lofty goals, your health must come first. If you feel sick and slowing down or taking a short walk/run break does not help, you may have to consider getting help. Heat exhaustion is serious business. If you feel bad, adjust your goals and push it harder on a better day.

Cleveland Marathon Race Week is Upon Us!

Wow, it's Cleveland Marathon race week! Needless to say I have a lot of excitement and emotions swirling around in my head and heart. After coming up a little short of my BQ goal in Toledo a few weeks ago I am anxious to give it another go. This will be race #7 for me this season. I don't think I have ever had such an intense race season this early in the year. It's been a good year already and I need to stop and appreciate that in itself. I am fortunate to be healthy this year and able to push myself to new achievements. Hopefully I can do that again this Sunday.

Five years ago I ran my first full marathon in Cleveland (my beloved hometown). Back then I hoped to finish but had a glimmer of hope for a BQ too. Needless to say I survived but was nowhere near a BQ! I never realized how hard it would be for me to achieve this goal. Five years later, I line up in my hometown again for marathon #5. Maybe this is the one where it will all come together for me. Toledo was close but maybe I am supposed to BQ at home. I guess that will make it even more special for me to know that it's going to happen as I run the shoreway back into downtown. 

No matter what happens this Sunday, I will put my heart and soul into my hometown race and give it everything that I can. I will walk (or hobble) away after the race knowing that I worked hard. I won't be stopped by the heat or anything else. It's me versus me, and I have a goal. Stay tuned to hear how it turns out!

For everyone racing in Cleveland this weekend - especially those brave souls taking on the full 26.2, I wish you luck. Stay strong and fight through the finish. 

My plans for the 2015 Running & Triathlon Season

I am excited about the 2015 racing season and being part of the new Challenge Family Triathlon Team (formerly Rev3 Triathlon), Powerbar Team Elite as well as being an Official Ambassador of the Cleveland Marathon!

I plan to continue to focus on endurance running and triathlon with some shorter stuff thrown in as tune ups and for fun.

My main goals for 2015 are as follows:

• Complete my first 50K running race at the Green Jewel in March
• Try again for the elusive BQ (Boston Qualifying time) and at minimum PR the marathon
• Set a new PR in the 70.3 triathlon distance
• Complete my second 140.6 and set a new PR

You can check out my tentative race calendar below. The races that are bolded are key races for the season that much of my training will be focused on.

• Jan 31  - Run for Regis Trail 1/2 Marathon - Peninsula, OH
• Feb 7 - Holloway XC Half Marathon - Lakeland, FL
• Mar 7 - Green Jewel 50K - Rocky River, OH
• Mar 14 - St Malachi 5 Miler - Cleveland, OH
• Mar 29 - Fools 25K - Peninsula, OH
• April 12 - 10 Mile Drop - Concord Township, OH
• April 26 - Toledo Marathon - Toledo, OH
• May 9 - Nordonia Duathlon - Nordonia, OH
• May 17 - Cleveland Marathon - Cleveland, OH
• May 25 - Blossomtime Run - Chagrin Falls, OH
• May 31 - Twinsburg Duathlon - Twinsburg, OH
• June 14 - Challenge Williamsburg 70.3 Triathlon - Williamsburg, VA
• June 28 - Milton Man Olympic Triathlon - Lake Milton, OH
• July 4 - Bay Days 5 Miler - Bay Village, OH
• July 12 - Johnnycake Jog 5 Miler - Mentor, OH
• Aug 2 - Greater Cleveland Triathlon Olympic - Mentor, OH
• Aug 15 - Challenge Poconos Olympic or 70.3 Triathlon - Poconos, PA
• Sept 13 - Challenge Cedar Point 70.3 Triathlon - Sandusky, OH
• Oct 4 - Lakeland Clocktower 5K - Kirtland, OH
• Oct 17 Beach 2 Battleship 140.6 - Wilmington, NC
• TBD

So far the training for Regis and Green Jewel are going well thanks to a strong base from 2014 and a little guidance from my coach Chris Martino of New Level Coaching. I look forward to giving it my best this year! 

My 2014 Cleveland Marathon Race Report

I had a great experience at the 2014 Cleveland Marathon! This was my third time running the full marathon in Cleveland. I loved the new course although the hills on the shoreway were tough coming back towards the finish. We had perfect weather. It was chilly at the start around 49 but I quickly heated up enough to lose my longsleeve shirt and armwarmers. The sun was shining for the whole race and it was probably high 50s, maybe 60 degrees.

The Start:

Steve and I parked at the lot on West 3rd and jogged up to the start as our warmup. We used the restroom and lined up around 6:35 for the 7am start. We hung out for a while together and then I lined up around the 3:35 pace group and he moved up to the 3:20 pace group. The girl next to me was from Chicago and going for the BQ also. It would be her first time qualifying too so we had that in common. As we started I felt like I needed to use the restroom again. The first mile went fast and easy at around an 8 minute pace. Mile 2 I stopped to use the restroom quickly and rushed to catch back up to the 3:35 pace group.

The First Half:

I stayed just ahead of the 3:35 pace group as I wanted to have a little cushion in my BQ time. The first 10K felt nice and easy. My 10K split was 50:53 (8:11 pace). Somewhere around mile 12 or 13 the pace group got ahead of me but I didn't worry as I just tried to stick to my comfy pace and not worry about the pace group. My half time of 1:47:33 was on pace with an average of 8:12 and I was not worried as I was staying consistent at least.

The Next 7 Miles:

I stayed pretty consistent over the next 7 miles, slowing some around mile 17-18 and just trying to push through as steady as possible through the 30K. My 30K split time of 2:35 (8:19 pace) shows that I was not on pace anymore for a 3:35 but could still pull off the 3:40. I tried to remind myself of that as I felt the fatigue of 19, 20 miles setting in and the 3:40 pace group passing by. I'll just keep them in my sights I thought. I can still get Boston.

The Last 10K:

They say the second half of the marathon starts at mile 20 and yes it does feel this way to me. Through 20 I was able to force myself to hold on but mile 21, 22 and 23's splits tell a different story. They tell the story of a woman trying like hell to hold on yet wanting to let go. My hips and quads were aching. My spirit was breaking. I agreed to let myself walk for a minute or two a mile if I needed to but I would still need to go for the PR. My first marathon was 4:17, my second (last year) was 4:09. This year I would do better even if I wouldn't get Boston.

Miles 24 & 25 came and the hills of the shoreway hurt but I ran them. Not fast but steady. I gazed at my watch and told myself I could get 3:50. I focused all my effort on 3:50. It's not Boston but it's closer to Boston I told myself.

The Finish:

Mile 26 ticked off on my watch and I made myself run faster. Almost there I thought. 26.2 came and I was still going. I saw the finish line. There was a woman cramping up and shaking trying so hard to get there so I stopped to give her a pat on the back and a word of encouragement and then I ran it in and did some fist pumps as I crossed the line. My garmin said 26.52 and an average time of 8:44 pace. My official finish time from the marathon says 3:51:06 (8:48 pace). That is 18 minutes better than last year. I'll take it. Not a BQ but the best I could do that day.

Steve ran up to hug me as I cried tears of disappointment and yet tears of joy for the PR. I asked how he did and he told me he did a 3:16! He only needed a 3:25 to BQ and had done a 3:30 last year. He took 14 minutes off his time this year. As his coach and his wife and best friend I was elated for him!

Post race celebrating with my BQ fast husband!

Post Race:

Even though I didn't meet my goal of qualifying for Boston I still had a big PR and that alone is something to celebrate as was Steve's awesome race. We met our friends Jillian and Bryan afterwards for beers and burgers. It was an excellent day for sitting on the patio and conversing over IPAs.

Final Thoughts:

My coach says that a full in the fall will be difficult after the Ironman race but maybe in November or December I can run another. I will see how I feel and start looking at my options. I'd still like to BQ this year if possible. I know one thing I won't give up until I get it! It will be that much sweeter when I meet this elusive goal of mine!

It's Cleveland Marathon Race Week

In case you haven't heard me say it like 100 times on Facebook or Twitter or instagram, it's Cleveland Marathon week! I should not be nervous to run a marathon. This is not my first or even second full. It's actually my third. Back in 2010 I ran it and thought I would qualify for Boston easily on my first try. Much to my dismay it was a lot harder than I estimated and my time of 4:17 and change was not even close to good enough to BQ.

For the next two seasons I battled injuries as I built my endurance. Last year after a breakthrough in training and staying injury free I think I was more ready to attempt a Boston worthy race but alas it was a brutally hot day and my last 10K wasn't too pretty. I had assumed I would at least break 4 and wasn't able to do it. My time of 4:09 was not up to par.

So, no pressure on this third try, right? I only need to take off 29 minutes off my best time. Easy Peasy. I kindof laugh when I think about it. My coach says based on my races this year I can qualify. The 20 Mile Drop last month was a good indicator that I'm ready and now it's time to see if I can do it. They say the third time is the charm and I sure as hell hope that is the case for me this weekend as I line up at the start of my third full marathon (all in Cleveland). 

With the new course and projected temperatures of 20-30 degrees cooler things look promising. I just need to contain myself during this taper, load up on the carbs, stay calm and run 26.2 according to the plan. Steady as she goes at around an 8:15 pace. Should be easy, right?! Wish me luck!!

sporting marathon colors!

And as some extra motivation this week I have created a kick ass new playlist, ordered the coolest sports bra ever invented that stores multiple gels in it and had my nails done today in Cleveland Marathon colors! You gotta look good and feel good when you're running a big race, right?! 

Watch for the race results on Twitter and Facebook and I'll plan to have a full report on the blog next week.

A Quick Training Update for Cleveland Marathon and Rev3 Williamsburg 70.3 Triathlon

The weeks are flying by and I'm only about three weeks out from the Cleveland Marathon and seven weeks out from the Rev3 Williamsburg 70.3 Triathlon. The training has been going well even on big weeks and I'm happy to be injury free. My appetite has been pretty big as well. I don't even want to know how many calories I am consuming on a daily basis now. I've also hooked back up with my old running coach and that has been helpful in keeping me more grounded and also more focused and relaxed.

My original goal for Cleveland this year was just to run a PR time but now I have Boston in my sights following a decent performance at the 20 Mile Drop race a couple weeks back.  I've run some tough races this season in terrible conditions including my first trail 25K at Fools and I've been able to get through them and come out stronger physically and mentally. This will be my third full marathon and I actually feel ready to at least make a strong attempt at the coveted BQ. I have one more tune-up race next weekend two weeks out from the race, which is the Flapjack & Jill 15K race in Peninsula that Western Reserve Racing is putting on. I hope to have a good, hard race with a mile or two warm up and 2-3 miles of cooldown for a total of 13-14 miles.

For the marathon training, my peak running weeks including this week have been in the 40-45 mile range. Last night coach had me run 16 as 2 easy, 13@  MP (marathon pace) and then 1 to cooldown. It went well and my legs feel good today. I'd like to get in a bit more running mileage but I have to focus a good amount of time now on the bike as well. My weeks for the bike are averaging about 100 miles now and quickly growing to what I expect will be closer to 200 miles a week in the 140.6 build. I have been trying to get in at least two swims a week for a total of about 4000+ meters. And then whenever I can fit it in or physically need to do it I also add in a weekly yoga session. I also try to get in two strength sessions a week for 30-40 minutes each.

After Cleveland coach says I will be off running for a week and having an easier week. I don't even think I will mind this as it will give me a chance to heal and refocus for Williamsburg. This will be an early season 70.3 for me but the fitness should be there. I'd love to see a PR but will have to see how the day goes. As for the training I've got in a couple of 3 hour rides already and I have several more weeks of these ahead. This weekend I'll be doing 3.5 hours and will probably have at least one or two 4 hour rides in before my the race. I'm hoping this helps with my bike endurance. With swimming it's mostly just consistency with me. I need to swim 2-3 times weekly to see an improvement in my times. I am definitely strongest in freestyle but have been working a lot on my breaststroke this season and plan to use that more during race starts, for sighting or even for fatigue during the 140.6 race.

I feel like I am in a good place right now physically and emotionally. I just need to put the work in, eat and sleep well and recover well from races and hard workouts. I'm excited to see how the next couple of big races unfold. Now back to it!

Drop it Like it's Hot - the Lake Health 20 Mile Drop Race Report

Sunday I was able to run and experience the inaugural Lake Health 20 Mile Drop race. My expectations heading into the race weren't super high. My coach and I had talked the week before about this being an easier training run for Cleveland but I expressed my disappointment in just running it easy. After some discussion we decided that I'd run the first 10 easier and then race the back 10 if I was feeling good.

Prerace:

Prerace at home 

The race started in downtown Chardon (close to our house in Concord Township) and ended at Mentor Headlands Beach. It is so nice having a race in your backyard because you can sleep in and leave later for the start. Because it was a point to point, we had dropped one of our cars off at Mentor Headlands Saturday night then headed home for some carbo loading including pizza and beer. We set the alarm for 5:45 and were up getting ready by 6. After breakfast we headed out for the short drive to downtown Chardon. We got there around 6:45 and found a great parking spot. The buses from Mentor Headlands were just starting to arrive and we were able to get in a warm up, use the bathroom and hang out with some friends before the race. The weather for the start at 7:20 was around 60 degrees.

The start & first few miles:

Prerace with my friend Amy

We lined up for the start. Steve was out front and I was back a little with my friend Amy. As we took off I reminded myself that I was supposed to go easy, which any runner knows is not an easy thing to do at the start of a race. But this was 20 miles so sprinting too fast the first few could make for a long, painful race. So I held back and watched as people moved ahead. I reminded myself that this was my race and not to get caught up in anyone else's race. The first few miles through Chardon I felt great and I held back more than I wanted to. Around mile 3 as we started one of the climbs in the race (yes there were climbs!) I couldn't hold myself back anymore. I felt great and I enjoy running hills so I went for it. I didn't sprint I just figured I would run by feel, which was around a 7:30-7:45 pace. I had passed all of the girls I could see and then finally caught up to another girl around mile 4 who looked strong and was able to pass her.

Miles 3-13:

I felt wonderful running on the Maple Highlands trail and up through The Hunt Club but that area was a rough section for me where I had to dig in mentally. It was getting hotter and I knew I had another 11-12 miles to go. As we crossed over to the Greenway Bike Trail, which is one of my normal running spots I felt a sense of relief. I knew the next three miles were almost all downhill. I had stayed pretty steady for these miles and as I hit the 13.1 mark I was repassed by the girl I had passed around mile 4. My half time read 1:41 so that was pretty consistent with my half marathon pace, which was both a good thing and bad thing. With my half marathon PR being a 1:39 I figured I was going to pay later in the race for the speed.

Miles 13-20:

The last seven miles were hard. Coming off the trail and crossing onto the uphill section on Rt 84 W headed towards Mentor was tough. A few people around me were walking but I told myself to hold steady and just keep moving. It was hotter and windy and I was relieved to turn right and head towards Painesville. Crossing over Mentor Avenue at mile 16 was also a hard section. My right foot had badly blistered along with one of my toes on the left foot so I was trying to keep my mind off the pain and tell myself that four miles was not a lot of running. You're almost there I thought. Around mile 17 my quads cramped up pretty bad and I stopped to stretch and walk for a few seconds. Again I was around a few guys walking and I shook it off and forced myself to get going. At this point I wanted to finish strong.

one of my worst blisters ever!

Towards the end miles 18-19 had some hilly sections that were no easy feat. I felt myself slowing to a 9 minute pace and as I hit the top of the hill headed onto the street that leads to Headlands I saw a woman back maybe 400m behind me. Kick it into gear I told myself. I was not prepared to lose any ground this late in the race. I only had a mile to go. That last mile my split was 7:57 although with the pain of my blistered feet and the heat and exhaustion it felt like I was running a 12-minute mile.

The Finish:

Turning right to enter Mentor Headlands I was focused on the finish. Stay strong, hold steady, get it done. I saw the finish and it made me motivated to run as fast as I could. I saw Steve running towards the finish to watch and cheer and I was FINALLY done in 2:42:26. It had been a hard but good run. My average pace of 8:08 says there's a chance I can qualify for Boston next month when I run the Cleveland Marathon! When I talked to coach Pete he agreed that we would try for the BQ on May 18. Hopefully this race along with the Fools 25K Trail race a couple weeks ago have made me strong and ready to perform my best that day.

Post Race:

Post race with Steve

After the race Steve and I had a recovery drink and then celebratory beers. We both had good races. I had finished 6th female and 1st in the 35-39AG and Steve finished 11th overall and 1st in the 45-49AG with a time of 2:23. We hung out with friends including my beastly friend Kristy who won the women's race in 2:13!


Thoughts on the Race:

Lake Health gave out nice medals, finisher awards and had good snacks and beverages available post race. It was a nice course and I think they did a great job. They also have a 10 mile version of the race as well. I would definitely do this race again.


What's Next:

It's two days later and I'm still sore. Especially my quads. Coach says it's from all the downhill running. We lost 700 feet (thus the drop) but we also gained about 500-600 feet. Yesterday I took the day off and had a massage. Tonight I will do an easy spin on the bike and hopefully flush the rest of the lactic acid from these legs. Hoping for a recovery run tomorrow and by the weekend I have a 50 mile bike and 11 mile run (some at MP) on the schedule. The main goal for the next month is staying healthy!

The next race will be a road 15K on May 3 in Peninsula. That's two weeks prior to Cleveland so I am anxious and excited to see how that goes and then of course the Cleveland Marathon will be on May 18 and again I hope to break 3:40 and qualify for Boston (fingers crossed). And then multisport season kicks off in June with the Twinsburg Duathlon and Rev3 Williamsburg 70.3! After Williamsburg it's the build for the Rev3 140.6 at Cedar Point. This is certainly shaping up to be an exciting and challenging season!

Building the Spring Running & Triathlon Endurance Machine

After a good week of endurance training I am feeling pretty good about where I am for the end of February! I am building the endurance machine as I did last season. Despite a rougher week last week with a cold/flu bug I was able to rest a few days and quickly get back up and running. Sometimes getting sick can be a little blessing in disguise as it allows for extra rest days that I would never actually take off if it were up to me. Our bodies tend to let us know when a rest is needed. So I listened and bounced back to a great training week including a terrific weekend.

Saturday the weather was perfect to run an easy 13.1 with Steve. Yesterday we killed our 3200m swim and it was a hard set too! Following the workouts we recovered well and I am ready to attack the week! I have a very hard training block leading up to our vacation next Wednesday.

Since I need to get in a quality long run again this weekend I am considering running the Youngstown Millcreek Distance Classic Half Marathon. It has 17+ hills and is known to be a tough course. I think this is a good opportunity to get in a hard, hilly training run prior to vacation. Right now the weather shows 26 and no snow so this could be a good one. Additionally I have a number of other tough workouts scheduled for the week including Masters Swim tomorrow, and doubles & triples for the rest of the week including a good bit of core work again this week as we get ready to head to the beach!

Once on vacation I will have no scheduled workouts although plan to do a good bit of running on and near the beach with Steve. It will be nice to get up and run and then relax in the sun all day! Coming home is always tough and I have a hard week before heading out to see my Rev3 Triathlon family at the 2014 Team Summit in Virginia. I'm looking forward to seeing everyone and plan to get in some group runs there too.

The following 2 weeks it's back to hard, focused training with a lot of running as we ramp up to the Fools 25K on March 30 followed up quickly by the 20 Mile Drop and Cleveland Marathon. That wraps up the spring running season as we head into Multisport and prepare for Rev3 Williamsburg 70.3 and build all summer to Rev3 Cedar Point 140.6!

I am so excited about this season and  my #1 priority is to stay healthy so I can accomplish my goals and to have some fun along the way!

The Importance of Using a Training Plan For Your Running or Triathlon Races

Even if you are an experienced athlete it is important to have a solid training plan as you enter the 2014 running or triathlon season. Training plans can be found or developed in a variety of ways:

• Find an "off-the-shelf" plan that meets your expectations about your goal. This can usually be done by searching online, reading some of the popular running and triathlon magazines or visiting your local library or book shop.
• Use a plan that you have successfully used in the past if your goals are similar for an upcoming race - you can always tweak the time goals and workouts a little if you're looking to PR.
• Ask a friend with more experience than you what kind of plan that he or she uses. Sometimes they might be able to suggest a plan source that will work for you.
• Work with a coach to develop a plan that is more specific to you and your goals. This often goes just beyond training and delves into things like nutrition and emotional support.

Once you have selected or developed your plan it is important to TRY and stick as much to the plan as possible. There will inevitably be days or even weeks where something goes wrong such as sickness, injury or a work project...but it is important to remain committed to your plan and move towards your goal. The following strategies may help you to stay on plan:

• Schedule your workouts if not scheduled for you by a coach - add them to your daily calendar, post them somewhere where you can quickly access your schedule if need be. 
• Log your workouts in some fashion. Some people are oldschool about it and keep written training logs while others use tools like Training Peaks, Garmin Connect, Strava, etc to save workout information. If you work with a coach he or she may have a preference for what application you use to record your training. 
• If you miss a workout don't try to overload yourself on another day. This can lead to fatigue, injury and even burnout from the training workload.
• If you don't have a coach be sure to have a good support system in place that understands your goals and expectations. Family and friends often make terrific support teams. 
• It helps to have friends that can serve as training partners but be careful not to adjust your needed workout pace too much on a key workout to accommodate the training friend's pace.

Find your plan, work your plan and make 2014 a great season! And feel free to share any input on plans that have worked for you or someone you know in the comments. It might help someone else to succeed!

What I'm up to this "Off season" & Moving Into the Season

Well it's the off season for the next 4-6 weeks or so. From there it's time to build up the endurance for an exciting and tough season starting off in February and March with some trail racing, a half marathon in April, marathon in May and diving into the triathlon season with a 70.3 in June, some other races and the big 140.6 in September! I'm looking forward to moving ahead because I am not really a huge fan of the off season and I am super excited to finish my first 140.6!!

So what am I up to now? Strength work including TRX, yoga, kickboxing and lifting as well as masters swimming with Liquid Lifestyles Liquid N'durance. My typical weeks now consist of a couple short 45-60 minute runs and a long run of 90-120 mins, a couple shorter 45-60 min bike sessions and a weekly long ride of 90-120 mins along with a 90 minute swim session and 2 or 3 45-75 minute strength sessions for a total of around 8-10 hours a week.

I plan to add a second day of coached swim practice after the holidays so I can maximize the gains here since this is really where I need the most help. Additionally I am working on some dietary changes and trying to get my weight and body composition in the right place for a successful 2014 season.

As the early season approaches I will add in more running in prep for the early season races and the marathon. I expect to be running at least 5-7 x weekly during this phase as well as maintaining 3-4 sessions with the bike, 2 swims and 1 or more core sessions. This is lots of hours of training, which means I can drink more tasty IPAs and Stouts of course ;)

So, lots of fun stuff going on now and working on my strength and swim and excited to ramp up as we head into 2014! What are you up to now and what are you goals for next year?

What I'm Up To This Fall - A 70.3, Lots of Running and a Special Cause

Wow, first of all I can't believe it's almost fall! Where did the summer go?! This weekend is Labor Day already. That being said, it's time for me to wrap up triathlon season.  Unfortunately I ended up missing out on a couple key weeks of training due to an illness but this week I am back on track. It ended up being a pretty good season and I am hoping to end it with a shiny, new 70.3 half PR (fingers crossed) at Rev3 Cedar Point. This is my favorite race of the year and I am always both happy to race and sad to see it pass. I am excited to see my teammates and the awesome Rev3 staff and am hoping for nice weather as with the last couple of years. Rumor has it that it may be a hot one.

Next up it's time to focus on running and running and running. With the inaugural Lake Health Northern Ohio Marathon in October and the Bills Badass 50K (BBA50K) Ultramarathon following in November I need to log some serious miles! With the 70.3 training I have not been logging as many running miles as ideal for the marathon and I am sure my performance will reflect that. I think I'll hold off on trying for that old BQ this fall and save it up for spring. My goal is really just to use it as a training run now for BBA50K.

With BBA50K being my first ultra I am both excited and nervous! I've never run more than 26.2 so this will be a big deal for me and I also feel like trail running is physically tougher than road running so my real goal is just to finish without any injuries. And my other goal is to raise awareness and money for brain cancer. On May 15 of this year I lost my 27-year-old cousin Danielle (affectionately known to many as "Smoxy") to brain cancer. Danielle was passionate about fighting cancer and she fought it long and hard for seven years. In recent years she had become very involved with an organization called First Descents, which raises funds to send young cancer survivors on life-changing retreats. First Descents became like a second family to Danielle. It only makes sense to help raise funds to help send more young cancer survivors to First Descents camps. Your donation - no matter what the amount is so very important and appreciated. To donate click the link here.

So that's what I am up to this fall. I know it won't be easy but it certainly won't be as difficult as fighting cancer! Stay tuned for updates.

Learn to Love the Burn - Let Your Long Runs Teach You Lessons

Yesterday was long run day. If you're like me then you might look upon these days with both excitement and dread. Excitement because you know that you are going to get in your best workout of the week and torch many a calorie. Dread because you know that after a certain period of time you may be in what endurance athletes refer to as the "pain cave". That place where you would like nothing more than your GPS watch to read the goal time or mileage you want it to read versus what it actually reads.

Yesterday was one of those pain cave kind of runs for me. Thank god my husband/training partner was along for the ride! We didn't officially map our run route but we knew we were going for 3 hours and would need to be able to access restrooms, water and fuel for the run. We decided to park at Veteran's Park in Mentor and start there on their little wooded trail heading over to the Mentor Lagoons trails by Lake Erie. The trails were wonderful except for the island of dead fish, which was on our route too. Yuck!

We parked around 11:45 and got going around noon. We had eaten breakfast around 9 and then Steve had a Powerbar and I had a small apple and some coffee and water just before we started. My iPod shuffle nearly died as I used the restroom and forgot I had clipped it to my fuelbelt and it fell in the toilet! OMG! I thought you have got to be kidding me...I do not want to run for 3 hours sans music in a training run. I hurried and grabbed it out of the toilet (and yes in case you wondered it fell in before I peed!) and wrapped it in toilet paper. I am not sure how - but I was able to save it. Whew! So following that little fiasco we were off and running literally.

The first loop we did included some wooded trail by the park, a short amount of road over to the Mentor Marsh, a couple of miles by Lake Erie and some more wooded trail around the lake and then the same route back. We made it to the car to fuel up around 7 miles - just over an hour. At the time we both felt pretty good as the temperature was in the 60s (albeit very windy) and we were nice and warmed up. We fueled up and headed back out, this time on the bike trail on the Mentor roads from the park up to Lakeshore heading towards 306. Running on Lakeshore was not fun. Traffic was heavy and we just were not feeling it and were both hungry since we really didn't have a lunch before the run.

Around mile 11 we headed back and stopped at Dunkin Donuts to get a snack. We split a Diet Coke, Water and half of a multigrain bagel with peanut butter. While this all tasted wonderful it was maybe not the best idea to have that much in the belly. I spent the next 2-3 miles running with a sick feeling. Yuck! Good thing this was just a training run. I walked it off a little and we ran up the roads back to the park where we took in our last fuel and headed out around mile 14. We were aiming to get in 18. Despite our desire to just be done with the run, we headed back down to the lake and back to the park, wrapping up right around 3 hours. I tried to remind myself to love the burn. Not everyone is lucky enough or motivated enough to be an endurance athlete. We walked it off for a couple minutes and immediately split a Powerbar and some pretzels and water. After getting home we made a Raw smoothie with banana and some Udi's oil. Yum! It took me about an hour to feel totally revived.

You can learn a lot during these long training runs. Some things that I learned or was reminded of on this long run were as follows:

• Running 18 miles with someone you love is much better than running it alone! Having Steve there is definitely a bonus for me.
• Make sure you eat enough before your run or else you will suffer later. If you try to jam in the food during the run you will likely feel sick.
• Be careful with your Ipod while you are using the restroom. I was lucky mine did not die but it easily could have! 
• Just because your long run goes smooth the week before does not mean it will go smooth this time.
• Even if you want to stop you can keep going. It is more mental than anything else. How else can people run these crazy long ultras?
• I am lucky to be physically and mentally able to do endurance sports. Even if I will never be fast at the marathon I can get stronger, faster and go further! 
• There is freedom and beauty and peace in running long even if you are in the pain cave. Seeing Lake Erie and smelling the fresh spring air and seeing the people out enjoying life was good.
• The smell of citrus is wonderful when you are near two long-running, stinky runners or an island of dead fish.

2013 Race Schedule...Finally

It's the beginning of March and I think I've finally nailed down my race schedule for the 2013 season. It was difficult this year for a few reasons. First, starting a new job limits the amount of travel I can do. Not that I'm complaining because I love my new job! Second, I signed up for the Cleveland Full marathon again and this kindof makes triathlon training extra hard since I need to log more run miles than anything else.

Why did I sign up to run a full marathon at the beginning of tri season you ask? I really want to do the full in support of my dear friend Jill who will be making her second attempt as a first time marathoner. Last year she was sidelined with a stress fracture and I was injured too with the whole stress reaction thing (not fun).

Second I am also very excited to be running the marathon as part of Girls With Soles' Team Lula. I am a fundraiser for Girls With Sole because I believe what Liz and the team do is amazing! Please be sure to check them out. And if you can spare a buck or two please help by clicking on the link below: http://www.imathlete.com/donate/PamelaMcGowan?z=1360700962967

Finally it's always difficult creating a race schedule until I see how my spring is shaping up. I have a tendency to be injured at this time of the year. I have taken a lot of steps to ensure that does not happen this season so I am cautiously optimistic that things will turn out as I am planning.

What's different about the schedule this year is that I am throwing some trail running into the mix. I really enjoy it - in fact I started the season off with a trail race, which was a blast! So as of now here is the schedule I hope to follow should the running and triathlon gods bestow their grace on me this season:

• February 10 - Dirty Love 10K - Willoughby Hills, OH 
• March 16 - St Malachi 5 miler - Cleveland, OH 
• April 20 - On My Own Two Feet 1/2 Marathon - Kent, OH
• May 5 - Rev3 Knoxville Olympic Tri - Knoxville, TN
• May 19 - Cleveland Marathon - Cleveland, OH
• June 23 - Rev3 Williamsburg Oly Tri - Willamsburg, VA
• July 7 - Milton Man Olympic Tri - Lake Milton, OH
• July 20 - Dog Days Century Ride -
• July 28 - Fairport Harbor Lighthouse Sprint Tri - Fairport Harbor, OH
• August 11 - The Perfect 10 Miler - Lyndhurt, OH
• September 8 - Rev3 Cedar Point 70.3 Tri - Sandusky, OH
• September 28 - Akron Marathon Relay - Akron, OH
• September 29 - Girls With Sole Believe & Achieve Trail 5 or 10K - Kirtland, OH
• October 13 -  Lake Health Full Marathon - Fairport Harbor, OH
• November 2 - For the Shirt Ultra (6 or 12 hr run TBD) - Warren, OH
• November 24 - Fall Classic Half Marathon - Strongsville, OH - maybe
• November 28 - Painesville Turkey Trot 5K, Painesville, OH
• December 15 - Santa Shuffle Half Marathon - Sandusky, OH - maybe

So there it is folks. As you can see I will be a busy girl this year! No 140.6 planned at the moment but a good amount of triathlons in there and some trail running too! Of course I am most excited about my Team Rev3 races! I'm hoping my legs hold up well in the fall and if they do I will run a fall marathon with the intent to run my first ultra marathon in December. No 100 miler or anything crazy like that but at least a 50K. Sounds like fun doesn't it?! Here we go 2013!!

Top Ten Reasons to Run a Marathon or 1/2 Marathon

There are many reasons to run in general. I could list at least a hundred reasons and benefits from the top of my head right now. That's not the point of this post. The point of this post is to explain why you should consider running a half or full marathon. These longer distances pose different challenges and benefits that will allow you to develop as a distance runner in ways you cannot at shorter distances such as 5 or 10k.

1) The accomplishment:  Probably the best feeling of my life was finishing a marathon. It is an emotional experience and accomplishment like no other.

2) The healthy lifestyle: It's hard to be a marathoner or 1/2 marathoner and not be conscious of how you take care of yourself. Most distance runners are healthy people. It is good for you physically (heart, lungs, better immune system) and emotionally.

3) Fight stress: Ever had a bad day and went out for a run after? It's like medicine. As your feet hit the ground you can literally feel your stress leaving your body. Sometimes you'll experience what people call the "runner's high". It's a great feeling being out there and letting go.

4) Time for yourself: We're always so busy with work and family and sometimes we forget to take time for ourselves. Running can be that time for you. Your hour a day to connect with your body and mind and do something for you.

5) Build yourself up: As you run longer distances and finish races that include 1/2 and full marathons, you will feel the confidence to keep going - both in your running and in other things in your life. Running builds you up and gives you courage and self-esteem.

6) Weight loss or maintenance: For those looking to lose weight or even just maintain a healthy weight, running long distance is a great way to accomplish that. You can also enjoy eating a balanced diet and splurging on things you love knowing that you have that "long run" coming up.

7) Enjoy the outdoors: Distance running is a sport meant to be enjoyed outdoors. As you're planning your longer runs you can explore new places and you can travel to races all over the world and experience new things and scenery. You can even just discover things you don't notice while in a car.

8) Add structure to your life: Many people ask me how I am able to work, take care of my daughter and train so diligently. The answer is scheduling. An endurance athlete has to plan things. When you train for long distance races, you will become better at scheduling in your key workouts. Remember to focus every week on one day of speed (faster than goal race pace), one day of long, slow distance and one day of tempo (race pace) in addition to your everyday mileage.

9) Enjoy the Experience: As a runner you will meet new people, see new places, compete with yourself in new races, rerun old races, create experiences that you may otherwise not have. Most of my closest friends today are runners. They know how to work hard and play hard and enjoy the experience.

10) Charity: Although not a primary motivator for all, it is certainly respectable to run a long distance race such as a marathon for charity or in memory of someone you love, lost or respect. There are many teams that will train people to participate in events. Some of those teams include Livestrong, Team in Training, etc.

Whatever your motivation, I strongly encourage you to get out there and train and race. Run a 1/2 marathon or a marathon. You can do it and you will be able to look back and remember how good you felt about yourself!