Fall Trail Races: Fuzzy Fandango 25k and Buckeye Woods 25k

Fuzzy Fandango 25k
Goal: Somewhere between 2:00 and 2:30 (not sure of the terrain) and race for the win
Result: 2:23:01 and first female

     I heard about this race via a Facebook post by Brian Polen in Medina County Road Runners. This was just a week or so before I was due to chase after a new 10k road pr. I was feeling immense pressure (from myself of course) to pr in my last road race for the year. I was kind of hating the stressful feeling of needing to perform and run fast and I jumped at the opportunity to get back on the trails and have some fun on my favorite running surface. When I say have some fun, I don't mean that I don't race hard in a trail race. It's just that the whole environment is different. More low key. It's like the attitude matches the racing surface: soft but deceptively tough. I don't think anyone thinks it's easy to race more than 15 miles on technical, leaf-covered trails with thousands of feet of elevation change. But somehow it is more fun than hammering out asphalt miles.
     It was staged at Camp Nuhop in the Mohican State Park. The camp provides services for developmentally challenged kids and the race was a benefit for it. I heard that the start took you up something called "mount Nuhop" and then on a nice 25k loop through the tough trails of the Mohican State Forest. These trails are typical Ohio trails. Single track, lots of roots, rocks and it being full blown autumn, piles of fallen leaves. Snow in the winter, mud in the spring and summer and leaves in the fall. Never think you're going to run fast on Ohio trails. I prepared for the race by switching completely to trail tempos. I extended them up to 45 minutes straight through. I used the 5 mile loop on the Medina Reagan trails for these. There is very little true elevation change but the sharp turns and narrow path mimic a technical trail. It serves it's purpose to keep me close to home but working on trails.
     Race day came and I realized it was going to be perfect weather. Low 40s, no wind or rain and especially no snow. I do not want to race in the snow on anything but skis! Margaret followed me out to the location. She was running the 25k as well and we did a warmup together on the road that leads down from the camp. We got a taste of what kind of hills were in store for us. Good ones! I decided not to wear a watch because my Garmin has been very unreliable under tree cover. I didn't want to get caught up in what pace I was running in a race like this. I had a plan to try and hang with Brian Polen, who was running the 50k. I learned quickly after the start that I wouldn't be able to do that without going into oxygen debt in the first few miles.
     I love the low key start of trail ultra races. The 25k and the 50k went off together at 8 a.m. Everyone was in a good mood and ready to enjoy some trails. I started hard to see if I could go with the front 50k guys. The problem was that the front 50k guys and the front 25k guys were hanging together and running about 7:00-7:30 pace. Uphill. Nope, that would not be wise. So I hung back and settled into a good effort. Around 8:00 on the flat, 7:30 on the downhill and 9:00 or slower on the uphill. In the first five miles I actually hiked plenty of the steep hills. This terrain was proving to be no joke and I was using a lot of effort from my whole body. I noticed too that the stress of watching for rocks and roots under the piled leaves was causing quite a strain. There was no taking my eyes off the ground for this race. And even then, I fell hard twice.
     In the first three miles I followed three men off course. Instead of going in the direction that I knew matched the pre-race directions, I followed them. I added about a half a mile to my race by doing this. I felt sick when I realized that people had passed me during this mistake. I was sure a woman must have passed and I worked hard the next three miles to a catch the men that had passed and hopefully the women. I finally found out at about mile 8 that no women had passed me. After I heard this, I felt relieved and started to really concentrate on making this a good race. I took advantage of the flats and started pushing the pace on them. I also began to run the hills instead of hiking them. I ran them slowly, tip toeing to the top, but I submitted to the lung-searing, butt-seizing pain that comes with uphill running and told myself to get to the top without stopping. These trails were stunningly beautiful. I especially loved the sections in the pine forest. Pines are always my favorite. I had decided not to carry nutrition with me. I stopped at each of the four aid stations and drank one cup of water and one cup of electrolyte. Between the first and second aid station I began to feel very depleted and I barely made it to the next aid station without crashing. I felt fine after I got in some calories though. At about mile 5 I slid on some mud that was hidden under a foot of leaves and fell. I caught myself before going over an embankment that would have cost me many minutes crawling back up it. I told myself to focus on the ground. Unfortunately I fell again, this time harder, right before the second aid station. My left knee took most of the fall and I scraped up my palms. After this fall the downhills started to wrench my knees. It was about this time when I heard someone coming up behind me.
"This was not how I pictured us running together," Brian told me as he passed. Poor guy had taken a wrong turn and added at least a mile to his distance. Believe me, this route doesn't need an extra mile added to it! He moved ahead very quickly after I commiserated with him over going off course. He was still able to pull off the win in a very solid time.
As I approached the third aid station I realized that I was feeling really good. I was working hard, no doubt, but I felt like I could work a little harder. From there to the finish, everything except the falls with those god awful stairs is a blur. I scrambled up those stairs as fast as I could, hauling my body up with my arms. After the stairs came a truly dangerous section near the cliffs. People have died falling from there. I began to gain on a number of male runners from the 8.5 mile race and some 25kers that were dying. I started feel like I was hunting people down and really got in a rhythm hawking them down. I distinctly remember a point after climbing the stairs where I was going up a technical climb with large rocks and no clear path. I was in full race/hunt mode and grabbed sapplings around me to help pull myself up the hill. At one point I was basically crawling over rocks, scraping up my hands even more, eyes ahead on those in front of me. That is my favorite memory from from this race. I've used that memory ever since then, to get myself through workouts. For your best race, maintain a single-minded focus on what lies ahead. Never look back. It doesn't even have to be people that you focus on, but points on the course, trees or landmarks.
     I felt so great on that final stretch of road before dropping back down into camp Nuhop. I was actually wishing that I had more miles to run so I could keep getting faster. But it was time to be done for the day. And once I finished I was glad that I wasn't running the 50k like Ladd and Brian. Ladd came through the first loop soon after I finished and all I could think and say was "good luck." I waited for Margaret to finish and ate some delicious chili and coffee in the lodge. I also chatted with the male winner of the 25k who is a local high school coach. His wife was third female in the 25k. And Stephanie Hillman, the Hoka rep, was second female!
     This race is a definite keeper. I plan to return here next year and possibly tackle the 50k if the timing is right in my training. It is for a great cause and was so well run. And who can pass up running on these beautiful trails?!

25k results

Buckeye Woods 25k
Goal: beat men's course record of 1:53
Result: 1:50:20 for first overall

     This is an MCRR club race only open to club members. This is so much fun and because I'm already a club member, it's free. For the past three years I have come out and raced it with a serious goal in mind. The first year I was happy to finish a 16 mile race on 30 miles a week and a long run of 10 miles. I realized after that race that I still had endurance and would be fine to tackle longer distances. Last year I aimed to take down the women's course record of 2:06 and was able to crush that with a 1:54. I flirted with the idea of doing the 50k this year but I simply wasn't able to put the long runs in. I would want a 20 miler on the 5 mile loop in order to mentally train myself to get through that kind of monotony. I do not prefer loop courses. So I decided to go after the men's 25k course record. That was just one minute faster than what I ran last year. I knew it would be a serious grind, but wanted to give it my best try.

Buckeye Woods 50k Blog

     Evan offered to pace me for 10-12 miles of the race. This was his long run and the pace was going to be about perfect for him. I'm so grateful that he did this as I believe it made the difference of minutes. In any other race setting I would feel guilty for having a pacer, but there was nearly a guarantee that I would be all alone otherwise.

Start of the 25k/50k. Photo credit: John J. McCarroll

     I headed out on the first paved mile at about 6:50 pace. I didn't want to push the effort in the early miles but they needed to be 6:40-6:50 for the paved and crushed limestone before going into the woods, where they would naturally slow to over 7:00. Or at least they do for me. After the second mile I noticed that my watch didn't beep for the longest time after Evan's did. It fell back more and more throughout the race and I ended up losing 0.9 miles over the course of the race. Because I had Evan running with me, I knew this and refused to look at my watch. I used it for total time at the check ins only. To be honest, I didn't feel good. I was cold and lethargic at the beginning and then hot and depleted feeling until the final four miles. I was moving at the right pace though, and refused to give into the fatigue. Evan was the perfect pacer. He was moving easily, obviously, but he kept the chatting to a minimum. He even went an extra mile past what he needed for his long run.
     My nutrition was pretty light for this. I stopped at the two pavilion check ins and spent 30 and 50 seconds getting down Gatorade and water. I had to hydrate a lot throughout the day after this effort.
     The one nice thing about loops is that you see so many people, either by lapping them or passing them coming the other direction. I tried to say hi to people as I saw them, even though I was in race mode. I'm telling you, the 50kers KILLED it this year. There were so many finishers and Nicole got the women's course record in 4:19. As usual, I didn't have time to stick around and watch, but there were some major celebrations going on at the pavilion in early afternoon hours.

My favorite pic from the race. Yes, it was hot enough to run shirtless after we warmed up and Evan didn't care about the tights/no shirt faux pas. Photo credit: John J. McCarroll

     The first loop (6 miles) was a bit fast at 40:26 but I knew I just needed to maintain a 7:00 average on the next two loops. On that second loop I was only able to do this because Evan was pacing me. During the woods section he went slightly ahead of me and I had the illusion of chasing him, as if I was actually racing. This was a huge mental boost. We made it back to the pavilion the second time at 1:15:22. Perfect. Just maintain. But I was feeling tired. My least favorite mile is the one right after the pavilion check in. The crushed limestone is soft and I feel like I'm going uphill, though it's quite flat. Then my favorite section is the short paved one right before we head into the woods. I was picking it up to about 6:20 pace in there and those were the miles that saved the overall average. Evan headed back to the pavilion right before I went back to the woods for the final time. I told myself that this was no excuse to drop off the pace and made sure I worked those final miles. Every time I gave in and backed off, I told myself "no, make it hurt" and got going again. I started feeling really good in the final mile as I was coming back to the pavilion. I didn't look at my watch, but I knew I'd worked hard for that last bit and was going to get a pr for the course. I kicked it in at about 5:10 pace coming around the lake. I felt so good! Then I saw that the clock had a 1:50 and I could hardly believe it. This was a strong effort for me. I'm hoping it points to many strong efforts for the half marathon and marathon in 2016.

Finishing up! Soaked in sweat. Photo credit: John J. McCarroll

Youngstown Peace Race - 10k pr and my Garmin sucks

Goal: race ladies around me, somewhere under 39:00
Result: 9th female, 3rd Ohio female, 38:34 (6:13 average)

Results: 2015 Ohio Elite Results


     The week prior to this race I raced a badly paced 5k (19:06) at the Fight Cancer 5k that got me very worried that I would not be able to set a 10k pr at the Youngstown Peace Race. I only do this one 10k every year and I so badly wanted to better my time from 2014. I'm going out of 2015 without marathon and half marathon prs, so I at least wanted to go out with with 5k and 10k prs. Despite having a rough race at that 5k, I was very glad I did it. It was for a good cause and I was thankful to be part of the event.
     The drive out to Youngstown is one of my favorites. Such an easy, straight shot and it only takes me about an hour and 15 minutes. The race doesn't start until 11 a.m., so no early wake up. The parking is free for the event and by the time I'm getting back on the freeway, all the roads are clear and it's a fast drive home to my waiting kidlets.
     This is a point to point  course, so we take a bus from the finish to the start at an elementary school. I took the elite bus this year. It was slightly more intimidating to be on a bus with all those fasties, than it was being on the regular bus last year, that is for sure. At this point I guess I'm getting used to being surrounded by skinny, keyed up runners, so it's all good. When we got to the elementary school I used the potty and then went to the back of the school to find my secluded hallway. I sat in this hallway last year, soaking up the sun. It was overcast today, but I just chilled and looked up results for the PGH Pittsburgh 10 miler.
     I did a two mile warm up 45 minutes before the start. One last pee back at the school and then I stripped down to my Second Sole singlet and "fast" spandex shorts and went down to the start to do drills, strides and runouts. This final step is so, so important for me in shorter races. The 10k effort level is no joke and I have to be warmed up and ready to run. Not quite as important as before a mile or 5k. Right before the race I felt relaxed and happy to be there. I love it when I get this feeling before a race. It means I'm welcoming the pain that is to come and for me this is important.

The start! Lots of local and non-local fasties. Photo credit: Mike Capps

     I purposely lined up behind the elite women that I knew would be in the top 10. One of the local elite runners that I've seen pop up often in the running2win top 20 was there and I lined up next to her. She was just running the race as a workout though. It only took me a few seconds to get across the starting line and with that downhill I found myself right in the mix with those top 10 ladies. If the race had a perpetual downhill, I'm pretty sure I could hang with them. But it leveled off and they continued their 5:30 pace. I did not. I felt super smooth through that first mile. Much more in control than 2014. I reached the mile marker and my watch beeped. 6:20?! Okay, I didn't need to go out quite that slow! Major WTF moment here. I felt pretty good, but was in a panic. I was already 15 seconds behind on a downhill mile! Right at this time Meg from the Columbus Running Company caught me and my mind was preoccupied with racing her from here to the finish. No more stressing about pace, although I mentally noted the running clocks at each mile marker. When she passed me I made a very conscious decision to go with her. I've found that I have to make this decision to race. I don't naturally have competitive feelings welling up in me when someone passes me, but once I commit to it, I'm there.

My Peace Race homies! We paced together for 6 miles. Photo Credit: Emmett King Photography

2 mile clock: 11:58 and my watch splitted 6:02 sometime before it. Well, that doesn't add up. Don't worry about it...race the lady. Enjoy the downhill. Stay on your toes. Don't tense up. First hills began in the third mile and I found myself catching up to Meg on every uphill and passing her on the down. She would then proceed to blow by me on the flat sections. Let's just say it was a good thing for me that this is a hella hilly race.
3 mile clock: 18:10. I don't even remember where my watched beeped but it was nowhere near a mile marker and it told me 6:31. Nope, not possible. I'll spare you the details on what it told me the rest of the race as I'm sure it's all wrong. I'd like to think the race organizers have it together enough to put the clocks at the proper mile markers. Next year, no watch! I think the fourth mile is toughest and the slowest. Lots of up and down through the beautiful Mill Creek park. I was encouraged that I was staying with Meg and the fast masters runner that we were pacing with. I felt exactly as I should in a 10k. In pain, steadily approaching oxygen debt, but still a mile or two left in me.
4 mile clock: 24:15. I cannot do math in my head while I'm racing, but this split seemed pretty good to me. The fifth mile is not so bad. We come down out of the park and there are more flat stretches.
5 mile clock: 30:30. When I came into view of this clock I finally realized that we were on pace to run in the 38s. I got really excited and passed Meg, trying to do a far out kick. My legs didn't respond to this very well and I slowed up within a few strides. Just stay steady, I commanded myself. Meg went around me again and the guy we were running with commented that "This like the battle of the lady runners!" I just nodded my head. I couldn't talk at this point! Meg started to move ahead of me on the flat and I thought, "She wants it more than I do" and let her go. But there was the bridge looming up ahead. This bridge is evil. It is placed at the 5.75 mile point and believe me your legs do not appreciate hauling your lactic acid-filled body up it. I started tiptoeing up it as fast as I could and went to the arms, even though there's like half a mile left. By the time I reached the top, I had nearly caught Meg again. We took a sharp right and there was the finishing stretch with the 6 mile marker in sight. I looked down at my watch and saw that we had just hit 37:00. I was going to make it in! I started hauling ass and passed Meg for the final time right before the 6 mile. I put 7 seconds on her in that final 0.2. All I could think about was that clock and the fact that there was a 38 on it. The announcer stated that some women in the top 10 were coming in. I launched myself across the finish mat to make sure I got my time and then sat down on the pavement just past the finish line. I was so out of breath that I couldn't catch it for a few minutes. I like feeling like this after a race because it means I had a strong finish!
     Meg came in and I thanked her and the masters guy for all the pacing help. I checked around and went to talk to the other female finishers who were getting their stuff out of the bag check truck. After I'd chatted for a few minutes I got my stuff and headed out for a two mile cooldown. I decided to stick around until the awards happened because with where I had placed overall, there was a possibility I had placed in the Ohio money. Sure enough, I got third Ohian. If I want to place consistently in the top Ohio women at this race, I'm going to have to drop my 10k time. Last year the last money placing was in the mid 36s, though it's unlikely that they will draw that competitive a field outside of an anniversary year. The goal for next year will be to dip as far below this time as possible. The one thing I noticed was how important it is to know the course. With all the hills and the insanely fast start, it helps to know what you're facing.

The definition of hauling ass. Get across the mat! Photo credit: Mike Capps Photography

Towpath Half Marathon - Tired on the Towpath

Towpath Half Marathon

October 11, 2015

Goal: "A" 1:23 "B" 1:25 "C" 1:27

Result: 1:25:38, first female

Splits: 6:13, 6:26, 6:18, 6:25, 6:35, 6:43, 6:37, 6:33, 6:40, 6:50, 6:42, 6:48, 6:37

     Early October has come to mean "towpath time" for me in the past three years. I started back into racing "just for fun" in 2013 with the 10k. Last year I knew I could get a half marathon pr without trying and coughed up the $70 to enter last minute. I ran an almost perfect half that day and huge pr of 1:24:42. I received a free entry to run this year's race as part of my winnings. I wasn't sure if I would run it, as I was waiting to see if I'd gotten into the Columbus elite field for the half. I never heard back from Columbus, so when I got the call from the towpath organizers at the Canalway Partners, I gladly took the opportunity! It is a flat course, with few tangents to worry about and if you can hook up with someone running your pace, it is a perfect pr opportunity. The one downside was that I only had two weeks, 15 days to be exact, between Akron and this race. After Akron I refused to take a day off until the following Saturday, trying to get my legs back under me. On Tuesday, 10 days after Akron I did my first workout back. It actually went quite well and I had three miles at half pace sprinkled into a 6.3 mile run that averaged 6:41 pace. I say the workout went well, but then it took me three days to recover from it. I was still tired from Akron. Nevertheless, I planned on going for a 1:23 pr.

     I slept badly the night before the race. Not from stressing over my race, but from stressing over the upcoming conference meet for Buckeye high school. I never thought I would be this caught up in the season and so emotionally involved in how well my athletes do. They want it so bad, and I want it for them. Once I woke up, I got into race mode and pushed these thoughts aside for at least a few hours. I got to Brandywine Ski Resort super early to avoid the traffic nightmare of last year. I sat in my car and willed my stomach to settle down. Calista had a stomach bug earlier in the week and I think I mostly resisted it, but got a touch of it. It didn't bother me during the race. I didn't have to stand in line at the porta potties at all. Not that I would have. There are woods everywhere! Forty five minutes before the 8 a.m. start I headed down the path to my favorite warm up area for this race. It is secluded and there are beautiful ponds with lots of wildlife milling around. It was chilly, but not as cold as last year. I felt a bit tired after my warmup and drills, but I told myself not to worry, doesn't mean anything for the race. I headed back up to the start area and saw Randy, Lisa, Dave and Debbie up by the starting line. Debbie was racing the half and she had run Akron as well. 

Starting line pic. Photo credit: Ohio & Erie Canalway Partners

     

Debbie and I! Akron/Towpath warriors. Photo credit: Lisa Eliason

     I lined up at the front and after the national anthem, the half starters coordinated with the full starters and we were off with those loud cowbells. I started a little quick and led the race for about 400 meters. Mind you, it wasn't that quick, maybe 5:45 pace. The guys that ended up finishing top overall were not planning on running much under 6:00 for their race and finished in around 1:17. We swooped down the driveway and down that beautiful hill and immediately turned right, onto the towpath. This is different from previous years, where you didn't get onto the towpath until about mile four. The front four guys quickly faded away into the mist.

Miles 1 and 2: 6:13, 6:26. This split worried me. It was under pace, but really with that sharp downhill it was not actually much faster than goal pace and could even be slower. Sure enough, I hit 6:26 for mile 2. The average that I needed to get in the 1:23s was 6:22. That seemed tough at this point. You never want to have an "uh-oh" moment at mile 2 in a half marathon. 

Miles 2 and 3: 6:18, 6:25. A guy caught up to me in the second mile and I ran mile three with him. He asked me what my goal was and I told him I wasn't sure, that I'd like to pr but didn't think it was possible today. Yup. I had already give up on 1:23. He told me he'd like to go 1:23 and that would be a two minute pr. I told myself to stay with him until the three mile marker and see what happens. The 6:18 was a bit quick and I felt like I was working too hard. I let him go after we reached the mile marker. The next mile felt pretty good, but then once again, I was off pace. At this point I let myself give in to just trying to win the race. I made a pact that I had to stay with any man that passed me until the next mile marker and if a woman caught up, I had to race for my life. 

Miles 4 and 5: 6:35, 6:43. I still felt fine in mile four but started feeling exhausted in mile five. All of the sudden I wanted to lay down on the side of the road and take a nap. I almost took my Gu Roctane early to get rid of this lethargic feeling, but decided to wait until the turn around.

Miles 6 and 7: We got close to the turnaround, which was farther up the path than last year. The lead guys passed me coming back. I accidentally passed the cone that was meant for the turnaround and ran towards the people that were standing by the porta potty. They waved me back. "Turn around at the cone!" I turned around, got down my Gu and drank a full cup of water. And then, coming at me there were two women, running together about 30 seconds back. I might have to run for my life after all.

Miles 8 and 9: 6:37, 6:33. The backtracking traffic started and got pretty heavy before it let up. A poor man had to pass me during this. Time to follow in his wake. I got a fast couple miles from dragging along behind him. I was feeling pretty rough, but I tried to smile and stay positive for all the awesome people who cheered for me at the aid stations and along the course. I did not take any water during this race, except for what I took with my Gu.

Miles 10 and 11: 6:50, 6:42. I didn't see the 6:50 split and I'm glad that I didn't. I jogged through one of the Gatorade stations during this mile and got down about half a cup. Anything to get rid of this lethargic, sleepy feeling. I felt like I was running through a dream of exhaustion. Nothing hurt too badly and my breathing was fine, but I was just so tired! I told myself to get going a little after the 10 mile. Almost done! 

Miles 12 and 13: 6:48, 6:37. I was staying as positive as possible and trying to enjoy how pretty the towpath was at this time of the morning. The sun had risen and the views along the canal were stunning. After I hit 12 miles I started to really hurt. No strong finish today. A guy passed me in the 13th mile and I struggled to go with him. I only stayed with him for 400 meters or so before dropping off. I still worked harder this mile as a matter of principle. I saw Todd, Rachel and their son walking the opposite direction, down to their aid station and Todd gave me a high five. Before I knew it, I was running up the mini hill to the finish at Boston Store. I wasn't as happy this year and I was in 2014 and no big smile for the crowd. There was no pr waiting for me at the finish line and I was dead tired. 

     After I finished, I waited for the next two ladies to come in and congratulated them. I was familiar with the third place lady, but not with the girl that placed second. I found Cynthia, Dave and Lisa at the finish and talked with them a bit. They had run the 10k and were waiting for Debbie and Christy to come in for the half. 

We get bananas? This is new! Photo Credit: Ohio & Erie Canalway Partners

     I cheered in Debbie in the half before starting my cooldown run back up to the car. It ended up being about three miles at 8:30 pace and I thought I would die of starvation before I reached my car. I immediately gulped down all my water and ate two of the nutrition bars that came in the goodie bag. I drove back down to Boston Store for the awards and also to wait and cheer in a few marathoners. One of my new running buddies, Amanda, placed 6th female in the full marathon in 3:30! I got another $100 gift certificate to Microsoft for winning. I now have $250 in Microsoft gift certificates that I should really use on something. Also, I'll be back to defend my half title next year! 

Awards pic. Photo credit: Ohio & Erie Canalway Partners

Akron Marathon - Another positive split marathon

Akron Marathon on September 26, 2015
Goal: "A" 2:55-2:59 "B" 3:02-3:05 "C" any pr
Result: 3:08:46, 9th female

Mile splits: 6:20 6:41 6:34 6:52 6:33 6:46 7:01 6:33 6:36 7:03 6:56 6:57 7:01 7:33 7:15 7:31 6:59 7:16 7:20 7:49 7:31 8:15 8:03 8:10 6:51 7:22

     I really hoped to go out of 2015 with a marathon pr. It didn't seem to be too much to ask of my body when I was able to run 3:07 in my first real marathon off of 50 miles a week. I approached training with a mix of enthusiasm and dread. I was very excited and thankful to be part of the elite athlete program for the race and I knew I was fast enough to go after a sub 3:00. I was dreading the long track workouts and tempo runs that seem to be a requirement of marathon training. I had been joining a couple running buddies at the track to do short, fun track workouts that were more oriented to 5k training and below than the marathon. I ended up forgoing marathon track workouts all together and only had one real marathon-themed interval workout. I'm sure this is part of what went wrong with my race. I'm missing the speed endurance that I need to hammer for hours. I did stay very faithful with long runs and tempo runs thanks to my new running buddy, Todd. We met nearly every week to get a tempo in and I did two high quality 20 milers with him at about 7:30 and 7:15 pace respectively.

Example of track workout: 3 x (600, 500, 400, 300, 200, 100) 2:12s, 1:48s, 80s, 58, 33s, 15s

Example of tempo: 5 miles @ 6:28

     My fueling plan was to use the four bottles that I received at the expo and fill the first three with a mix of 10 ounces of Gatorade and ten ounces of water. The final bottle had water and a Gu Roctane Cherry Lime taped to it. Fueling seemed to work well, but I was mildly nauseous for most of the race. It could be from the Gatorade. I don't think it actually effected my race at all. I ate two bowls of cheerios and a whole cup of coffee early in the morning. Drank more coffee and ate half a Honey Stinger peanut butter pro bar an hour before the start.
     I car-pooled to the race with running buddy extraordinaire, Evan, who was running the relay. We were there very early since the parking garage that we were using would be closed before 6 a.m. We hung out in the elite athlete area in one of the university buildings for a while before Evan needed to go meet his relay team. I tried to stay relaxed and stretch, watch the athletes around me to stay distracted. I was very nervous and feeling insufficient. Every time I find myself among these fast runners I have to remind myself that I do belong there. I've earned my way to being a fast local runner and it's crazy that I have all these doubts, but I definitely do before every race.
     I warmed up in the parking garage right next to the starting line and did a few light drills and strides. Nothing too crazy. I had a long day ahead of me. Brian Polen, the Akron race director, wished me good luck right before we were called down to the exit to be introduced. I had been pretty withdrawn for about an hour at this point and his well-wishes gave my spirits a boost! Once we went out to the starting line, we had a straightaway to do strides down and our own portapotties for last minute pees. I saw that Beth Woodward and Teresa Ferguson were in the marathon field. I wanted to race with them since I knew they would be strong on this course, but I knew I had to do my own thing. The countdown to the start was very cool and I'm looking forward to it for the 2016 race already. I started controlled and literally hundreds of people who were not in the elite field moved past me in the first 400 meters.
Mile 1: 6:20. This is not a true 6:20. Lots of downhill in this mile and I felt very controlled. I did not go with Beth Woodward or Shanna who were moving ahead at a frightening rate. I was in 8th place in the race from mile 1 to mile 14.
Mile 2: 6:41. Jeff passed me in this mile. I asked him what the heck he was doing?! "I"m running 6:00 min pace!" he says. "Well, I'm not!" I yelled back. "I was just warming up," he says. LOL I love that guy and his relaxed approach to his training races. He cruised to a 1:21 half! I kept looking for Evan, who said he might not run his leg faster than 40 minutes but I couldn't see him anywhere. Turns out he ran 5:48 pace for his 6 mile leg.
Miles 3 and 4: 6:34, 6:52. Lots of downhill again in the third mile, then an uphill section in mile 4. I wasn't too concerned when a few marathon guys passed me. No women were anywhere in sight at this point. Not even relay runners. They had either moved ahead or were behind me and the top half marathon women were waaaaaay ahead.
Mile 5: 6:33. More downhill and my first fuel bottle. I did not want all my Gatorade but I forced down as much as I could. It was starting to get light out and I was enjoying all the crowds. I noticed that my feet didn't feel all that comfortable around this time. I was getting some burning on my forefeet that was bothersome.
Miles 6 and 7: 6:46 and 7:01. I was feeling really smooth in these miles and it felt like the perfect pace. Not stressing at all about relay people passing me. I actually enjoyed the company. Most of this race would have been a lonely desert if weren't for the relay.
Miles 8 and 9: 6:33 and 6:36 I honestly don't know why I went this fast in these miles. Perhaps there was some downhill, but probably not enough to justify this pace. I'll be more aware next time!
Mile 10: 7:03. I got my second bottle and had a hard time getting half of it down. I let myself slow down some to get it digested and that is mostly why this mile is slow. I wasn't feeling terribly tired, but I also wasn't on top of the world.
Miles 11 and 12: 6:56, 6:57. I was consciously slowing these miles down a bit. I was a little concerned that I didn't feel great and kept telling myself "Run within yourself" to keep the pace smooth. A relay guy asked to run with me at one point and I was a little grouchy with him (for me) because he asked me what pace I was planning to run. "Probably just under 7:00," I answered. He kept trying to talk and I wasn't too interested. I told him he would probably move ahead on a hill because I was trying to keep my effort under control. I did tell him good luck as he moved ahead on a hill. This interaction warned me that I wasn't in a good mood.
Mile 13: 7:01. About the same pace but I could feel the effort went up. I hit half in 1:29:20 and with a sinking feeling I realized I would need another 1:29 half to go under 3:00. I was hoping to feel better with that task looming ahead of me, but I didn't. And up ahead was a massive hill.
Mile 14: 7:33. I was actually surprised that I pulled off a mid 7:00 for this mile. Teresa passed me and I couldn't even think about going with her. My legs started feeling like lead and there were these never-ending hills. It was around this time that I told myself to not strain on the hills. Run them easy and work up to pace again when I crested them.
Miles 15 and 16: 7:15, 7:31. More hills and my third fuel bottle. I didn't get much of it down. Things started to unravel at this point, but all I wanted was to stay in the mid 7s. I could do that right?
Mile 17: 6:59. I felt pretty good in this mile and there was some downhill. I wasn't paying any attention to the scenery at this point but I appreciated all of the cheers from spectators.
Miles 18 through 21: 7:16, 7:20, 7:49, 7:31 Just keep it in the 7s, just keep in the 7s. Don't throw up your Gu please.
Mile 22: 8:15. 3:05 pace group passed me. Fuck it. I'm walking through this aid station. I did drink some water and Gatorade. This was the worst mile by far. It is absolutely cruel how far 4 miles feels when everything from the roots of your hair, down to your toe nails hurts.
Miles 23, 24: 8:03, 8:10. I was actually a bit encouraged that I was staying close to 8:00 min pace with how I was feeling. I made a pact with myself that I would only walk through aid stations. I think there was two miles between them and that is quite a ways to keep going when you just want to drop out.
Mile 25: 6:51. Someone told my I was in the top 10. Thank you kind volunteer. This guilted me into getting moving. I also looked at my watch and realized I was still running a marathon somewhere in the 3:07-3:10 range. "Get it together Renee," I basically shouted to myself. There is also a beautiful downhill in this stretch. I started smiling at the volunteers and the 6 hour marathoners on the other side of the street. I was almost done and there was so much beautiful downhill! I might even pr!
Mile 26: My watch splitted a 7:22 after a couple of baby hills, but this wasn't what upset me. I saw the mile 26 clock and there was a 3:06 on it. No way I was getting .2 miles done in the next  minute so I wasn't going to pr. I stopped right there and started walking. I'm not proud of that moment. A man behind me started shouting at me. "No you don't little girl! Come on baby, you're almost done!" I didn't want him to catch up to me and keep talking to me, so I started running again. I came down into the stadium and there was Evan and Jeff cheering me in. A whole group of MCRR people were there as well, screaming and cheering as I finished. I tried to kick it into the finish but there wasn't much left in me. I staggered across the finish line and just like at Cleveland, the volunteers were very concerned about my lack of focus. I assured them I was fine. Got a hug from Brian, which was awesome. I talked to Beth and Teresa and they both did such an amazing job on that course. I got my bag from the dugout area where the elite athletes go after they finish and headed out to meet Evan and Jeff. It took me a long time to get my focus back after I finished this race. I tried to eat a burger and fries at Five Guys but no way it was going down without coming back up in an embarrassing manner.

Finishing up that blue line! Photo Credit: Maureen Oblander

     All in all, my recovery went pretty well that day and I ended up making peace with my positive split. I got it together and finished stronger than I ever have before, but I can't help but be disappointed with the time. My body is definitely missing something in those mid and late miles. I don't feel strong or fast, just beat down and tired. I've decided to give the marathon another shot at the Cleveland full next spring. I like that I'll know the course ahead of time. I won't be aiming for a sub 3:00. My goal will be 3:03-3:05 and I will stick to a 7:04 pace. I've learned the hard way that I can't take my half marathon or shorter distance times to predict my full time. If it were accurate for me, I'd have run a 2:50 marathon by now. I think that I may be able to run that in the future, but my speed endurance needs a lot of work. And I loved, loved, loved my first taste of the Akron Marathon course! I honestly can't wait to give this race another try and get a better time and place.

Classic at Mastick 5k - Return to Cross Country (ish)

Classic at Mastick 5k on August 12, 2015
Goal: just race
Result: 19:15 for second female                                                                

     I'm writing this post months after racing, so I'm hoping that I remember all details correctly. I've been working on staying aware during races and I'm much better than I used to be, but pain still fogs things up in my brain. I did this race as a way to bond and hang out with my Buckeye cross country girls. I didn't taper at all and just replaced my tempo run with this. This race was run during a 78 mile week in the midst of Akron marathon training. I was leary about returning to cross country. My last cross race was at GLIAC in October of 2004. It was a mud hole mess on the course and I ran somewhere in the low 25s for 6k. Yeah. Really slow. My fastest 5k that season was a low 20 for 11th in the open race at the All-Ohio Championships at Ohio Wesleyan. My cross country pr is 19:20 (I think) on the Wisconsin-Parkside course from 2001. It is so hard not to recall these dreadful experiences when I go back to a similar racing surface. I have to remind myself that I am nowhere near the same runner that I was back then. No matter the racing surface.

And we're off! Photo credit: Randy Porter

     I got terribly lost getting up to the racing site and was almost not there in time to watch the boys race. I had time to warm up with Holly, one of the Buckeye girls, and then we headed to the line. I was as nervous as usual and not able to go into coach-mode at all. I was just one of the girls and a bundle of race nerves. My run outs felt really sharp though and I was feeling fast in my endorphin racers. I made the decision to go out with the fast-starting teenagers, no matter what kind of pace they threw down. YouTube Video of start and finish  I wasn't wearing a watch but I'd estimate that we did about a 75 second quarter to get out. It didn't slow down that much for about another quarter, then comparatively things came to a screeching halt. Shannon from Keystone was the only girl left to catch and as we swung back up to the spectator area I drew up on her shoulder. "Just stay right here," I commanded myself and settled into her rhythm. We passed all the spectators and I heard a lot of "Go coach Renee!"

Pacing with Shannon in the first mile. Photo credit: Randy Porter

     As we dropped into the woods I started feeling a little breathless and tight. I decided to let Shannon move ahead and I slowed off the pace. I wish that I hadn't because I think that was what kept me from breaking 19:00 in this race. We went past a group of the Buckeye boys and one of them shouted "Don't beat my time!" Ha, I totally did. The mile was 5:58-6:00 and I was a little surprised because it felt way faster than that. This is really only because of that fast first half. Drains the legs! In the second mile we had to go through a narrow, dark section of the woods and through a sharp left turn. I could hear someone creeping up behind me and I figured that it was Sara, a local fast runner that I've raced in a half marathon before. I didn't look behind to check. We started back tracking through the woods and began passing a bunch of runners coming the other direction. A few of the girls cheered for me but I was in full-on pain face mode and didn't respond for the most part. I was gaining on Shannon with every stride at this point and Sara was right behind me. As we came out of the woods, one of the boys shouted, "Don't let her catch you!" but I was fully focused on Shannon and catching her, not caring about the woman behind me. We ran up the hill, onto the grass and I tried to move. The grass was pretty long and I felt like I was moving through quicksand. I needed spikes! I was sure I could catch Shannon and tried so hard to kick up to her. At one point, I was so close I could have touched her, but she knew I was there and started her own kick. I've watched her run a 5:09 1600 all alone and I know how fast she is. I tried to go with her, but I was out of gears and she was not. She ended up winning in 19:11 and I trailed in at 19:15. It was still a good effort for me and an official cross country 5k pr. As soon as I finished, Sara sprinted in behind me in 19:16.

Kicking for home. Photo credit: Randy Porter

     I ran back to the woods area to cheer in all the girls and ran all the way back to one of the junior high girls and jogged with her. I was so glad I raced with the girls, but I definitely prefer to just coach at meets. At our icebreaker meet I was very glad that I was cheering and writing down splits, not racing!
Another cool video of the race by BumbleMedia

Buckeye Trail 50k - So now I'm an ultrarunner

Goals:
"A" 5:00 and the win
"B" 5:30 and place top 3
"C" finish
Result: 5:25:31 for first female, 12th overall

Only a few pics at this moment. I will add more as they become available.

     My first race ever was a 12k trail race in Engadine, MI It's called the Black Bear 12k and is still held every year on the fourth of July. I was 16 and I ran most of it barefoot and it took me more than an hour to finish. I ended up winning that race a couple times in later years. I started following professional running and at some point I read an article about Ann Trason, the most successful female ultra runner in the sport's history. Inspired by her, I promised myself that I would try an ultra when I got older. At the time it was unusual for someone my age to be running the half marathons and 25ks that I was doing and it never occurred to me to do an ultra at the time. Fast forward to last year, when the 2014 BT50k was happening and I decided I might try for it in 2016 after I got my sub 3:00 marathon. It sounded difficult and technical, my favorite kind of trails. Not fast at all. The slower the times, the tougher the course. These are good runners out there finishing these races. Fast runners. And even they are reduced to 8:00-10:00 pace range. I don't know why but that makes me want to try the race.
     Over the past year I started following professional ultrarunning and kept coming back to the BT50k thought over and over again. I can't make the trip out to Utah to run the Speedgoat 50k (bucket list ultra) or to BC, Canada to run the Squamish 50k but I can run the "cult classic" BT50k right here, less than a half hour drive from my house. I decided not to wait until 2016. I registered right before the Cleveland marathon. I wanted to make sure that I wouldn't delay my ultra to continue training for a sub 3:00. There was definitely a risk of me slowing down with trail/ultra training. I worked up a schedule that included trail tempos on the Reagan trails and at least three of the official training runs on the course, up to 25 miles. I started spending more time on the trails starting in early June. I've always been proficient on technical trails and the addition of actual trail shoes had me flying through Reagan and Huffman trails at about 7:30 pace for my tempos. Those were hard workouts! I was only able to make it to two official training runs on the course. The first one was about 17 miles at 10:30 pace and the second one was 20 miles, also at about 10:30 pace. I felt very good on these runs and never had doubts about running the race. There were piles of mud, very steep climbs and descents, creek crossings, logs to jump and very friendly trail runners. I made sure to practice power hiking on the climbs. It works different muscles that have to be built up. The time gained by running the climbs does not benefit a trail runner of my speed as much as saving the energy does. I can kill the flats and downhills, but I submit to the climbs! I may improve on that area in the future but I will continue to work on my hiking technique. I do my best to lean forward and grab the trees around me to pull myself up but as I got tired I started to get sloppy and lean backwards, which caused a loss of momentum. I also started sitting on the logs that I climbed over for a few seconds as I got tired. There wasn't anyone around me to see, but I bet it looked pretty funny.
     I wasn't nervous for this race until I got to the Oak Grove picnic area where the start and finish is staged. I already knew that I was ranked as the first female but I didn't take that into account at all. My plan was to not exert anything more than an easy effort for at least 20 miles. After that, the pure time on my feet would make this race the hardest thing I've ever done. I loved the chill atmosphere at the starting line. No one was keyed up or doing run-outs. Only myself and a couple other guys even warmed up. When you're looking at 31 miles ahead of you, warming up seems silly and I'm pretty sure you'd get laughed off the starting line if you did a run-out. I was definitely nervous lining up next to all the experienced trail runners but I knew once I got out there on the trail I would relax and just focus on keeping a steady pace and not falling. I went out in the top 10 and I think I heard that the first mile was 8:05. The lead pack of men started to fade away and included Mike Ryan and Brian Polen, who I had run the training runs with. This is on very runnable bridle trails, so the pace was fast. Once we dropped onto the Buckeye Trail the mud started and the pace slowed. I traded places back and forth with Kam in these early miles and passed a couple of guys. I hiked the steep climbs from the beginning. On the gradual hills I shortened my stride and "toesed" it to the top. I let myself be pretty reckless on the downs. My favorite downhill section is one with a sharp left turn and a log across it that I have to leap over as I'm coming down at break neck speed. So much fun! My least favorite climbs are the stairs. I'm no good at those. I love the deep mud, even when I'm tired. I run through it fast, on my toes and feel sort of like I'm walking on water. I also love the smell of the swamp mud, so the bog of despair is not such a bad place for me. My all time favorite part of the course is the runnable section before and after the Snowville aid station. There are creek crossings, which I love and I like the winding smoothness of the trail. The section before the Peninsula aid station is also a favorite. I did not like coming out of the woods. As the race went on I started feeling like a vampire, not wanting to come out in the sunlight. I booked it through the aid stations for this reason. Just wanted to get back into the cool woods! Too bad because the aid station volunteers were amazing. Friendly and quick.

Getting close to the first aid station (mile 6).

     As I neared the turn around, a very experienced ultrarunner named Steve joined me and I ran with him from about mile 12 to mile 22. We didn't talk much but I tried to observe and copy his rythm on trail. He obviously knew the surfaces like the back of his hand and made very smooth transitions. We went through the first Peninsula aid station, the turnaround and the second Peninsula aid station together. He said that I should be able to drop him in the later miles and to try and pick people off in the last 6 miles. I did not think I would be that strong in the later miles of the race but I took his advice to heart. In the later miles I ran as many of the climbs as I could, tiptoeing to the top. I was staying on top my nutrition, with one Powerbar Endurance Formula pack, one cup of Tailwind and one endurolyte tablet at every aid station. I went through my whole handheld of water between aid stations. After the second Peninsula aid station at about mile 21, I started to pick up the pace a bit and left Steve behind for the time being. This was my favorite part of the race and honestly some of the best running of my life. I felt great, trucking along at about a 10:00 average and completely forgetting that this was a race. I had Twenty One Pilots' "Tear in my heart" stuck in my head and even started singing it a couple of times. No one around to hear! I came into the Snowville aid station in good spirits and ready to enter "ultra territory." I made a big mistake in this aid station. I had run out of my own nutrition so I tried to load up on enough calories to make it through the next six miles. Not sure why it didn't occur to me to grab a gu and take it with me! I drank a tailwind, two cups of coke and got down my last endurolyte tablet. I thanked the volunteers and jogged out of the aid station only to be stopped in my tracks by a confusing puddle in front of me. I literally did not know how I was going to get through it. This was a very small stream that I simply had to hop over and climb up the bank, but my mind had stopped working. I was feeling light-headed and had to stop and stand in the puddle for a few seconds to get the world to stop spinning. Blood sugar spike! I had to walk for a few minutes as the sugar rush settled down. Then I started feeling great and ran a pretty good pace for the next few miles, including the bog of despair section. The ultra term "Relentless forward progress" is real and I was achieving it during this stretch. I started feeling warning signs of a bonk around 28 miles. My mind started going blank on how many miles might be left. Couldn't figure the distance out for the life of me. I'm not sure if I could have told you that I was racing a 50k that day. I just felt like I would be going through the woods alone forever with nothing to eat. Did I mention I was starving? I started fantasizing about a hamburger and french fries and if someone had handed me a big mac, I would have munched on it as I ran along the trail. I came out of the Buckeye Trail onto the bridle trails and saw Kam ahead. "Oh, I raced him in the beginning and now I'm going to catch him," was my thought. And then, crash. I stopped dead in my tracks and couldn't fathom moving ahead one more step. Blood sugar crash. The worst of my life. I'm lucky I didn't pass out. There were moments when I had to stop and stand to keep that from happening. I kept moving forward at a snail's pace, even though I told myself that I was "power hiking." It isn't power hiking when you're on flat, runnable bridle paths. As I walked along I kept an eye out for the orange trail markers to make sure I stayed on the path. It would take me a few seconds to focus in on them. My vision was going. I had the most irresistible urge to stop and take a nap on the side of the path. I was also looking out for something, anything to eat. I eyed a couple of squirrels. Where are all the black raspberries when you need them? Somewhere in the 31st mile, Steve and another guy caught me. I was terribly jealous of their ability to run. They would be eating before me. I even tried to jog after them for a few strides before slowing back to a walk. Another guy passed me and stopped briefly to ask if I was okay.
"Not really. How many miles are left?"

He answered that we were within half a mile. In my current state I still wasn't sure how far that meant. He handed me his used gu pack before running ahead and I was able to get a few drops of gu out of it. Within 30 seconds my blood sugar went up and I started jogging. I crossed the road to the all purpose path and the "finisher bell" started ringing. I suddenly felt great and started running at a pretty good clip up to the finish. Margaret was there cheering me in and I was smiling. I wondered during the race if I would cry after I finished but nope, just happy and ready to eat a horse. I went and laid down on the grass just past the finish, fully intending to take a nap right there. David, the men's winner came over to me and said I should sit up. That was probably a good idea. A very nice lady went and got a sports drink for me and as soon as I drank it I felt great. I will never make the mistake of not carrying calories with me late in an ultra. Now that I know this about my body I'm going to have to work around it. I went and got some food and waited while many more finishers and three more women came in. This was closing in on the 6:00 mark and I needed to get home to the kids, so I decided to leave. I will be back for the race next year, but hopefully back on those trails long before then.

About 200 meters from becoming an ultrarunner. Photo credit: Margaret Zayas

Some recovery notes: trails are amazingly easy on the muscles. I had minimal soreness the following morning and 36 hours after the race I feel completely recovered. Running easy for a few days and then starting Akron Marathon training next week!

Oof. I can stop for real? Photo credit: Vertical Runner

The song in my head for 50k: "Tear in my heart" by twenty one pilots
https://www.youtube.com/watch?v=nky4me4NP70

Results:    
https://www.westernreserveracing.com/race-results/2015BT5O.htm

Twin Sizzler 5k - Finally

Goal: 5k pr (18:44) and race ladies around me
Result: 18:20 for first female

     The 5k has long been my nemesis. My body does not appreciate faster speeds and I seem to have an especially strong central governor that will shut down my pace without me even knowing it. Alright, lets call it what it is. I'm a little lazy. Half marathon/marathon pace doesn't hurt and I would prefer to not hurt. I've run something like a couple dozen 5ks on the road and the track in the 19:30 to 20:30 range and never have I felt like I pulled off an even paced, honest effort. Most of my college races were reluctant attempts to stick to an embarrassingly modest lap pace that I would back off of as soon as the second mile boredom/dread set in. My thoughts went sort of like this: "I hate this, I hate this, I hate this. Fuck you lap times. I don't care." Workout after workout would predict a high 18 to low 19 5k but those times never happened. Similarly, I've been doing weekly track workouts for the past year that predict a low 18 5k but with the several attempts I have put out, 18:44 is the best I've been able to clock.
     Going into the annual Twin Sizzler 5k I knew I needed an 18:20 to pr on the short course. As it turned out, the course is not very short this year since they backed up the starting line. About 3.09 instead of last year's 3.05. I did not consider that I might be trying for the win but I thought second or third would be doable. I knew there would be someone around me to race. This 5k usually brings out the local fasties!
     I was terribly nervous about this race. Local races are fun but the nerves do me in beforehand. Felt pretty sick and antsy hanging out at Second Sole beforehand. Did my warmup and drills on the same route that I used for the Medina Half. The one bright spot, literally, were my beautiful new Saucony Endorphin Racers. They are elite road racing shoes with a super light upper and slim sole. They will only be pulled out for mile and 5k races so they don't get torn up. They feel good, but it is all about the looks with them. I need to coordinate an outfit for them for my road mile race in August.
     I lined up in the third row behind all the speedy guys. I didn't want to go out too fast. Dylan and Ian were in the front row and they ended up in the 15:30s and 15:50s. I don't need to be anywhere near them at the start! The first 400 meters were quite relaxed for me. I settled into a pace that felt reasonable, but there were no other women ahead of me. I was disconcerted by this, but knew I was not running too fast. After about a half mile, Jillian from Ashland University pulled up beside me. "Okay, lets race," is the thought that I have when this happens. I don't say anything of course. I immediately picked up the pace and pulled ahead but she did not go with me. She was breathing pretty heavily and we were on the uphill. I went through the mile in 5:53 and felt comfortable. Some Buckeye kids were reading off the splits and I waved at them as I went by. Turned into the neighborhoods and tried to keep up the pace but I certainly slowed for the second mile. I went through the 2 mile in 12:00 flat. I felt okay at this point, but not nearly as comfortable. Fortunately there is a huge downhill in the third mile, leading to the uphill on the square. I knew I was running somewhere in the 5:50s at that point. At the sharp right turn down the brick road section I looked behind me and far behind was the second girl. I backed off the pace just a bit, since I was feeling rough. The true 5k pain didn't hit until I started up the hill to the square. I felt like my legs were churning as fast as I could but I was going nowhere. I got a little panicky that the second girl might catch me. As I came in sight of the clock I could hardly believe that there was a 17 on it still. I've never seen that number at the end of a 5k. I made it in at 18:20 and did a celebratory fist pump for my time. I was purely happy after this race. This time puts me firmly in the sub 3:00 marathon range. I have the speed in my legs to run a 2:xx 26.2 and I plan on making it happen.

I was a little excited. Photo credit: John J. McCarroll

Results:
https://results.chronotrack.com/event/results/event/event-12626?entryID=15915503&interval_time=1368590&fb_ref=Default

2015 Active Runner 10 for Them 10 Miler

Goal: race for the win
Result: 1:06:14 for first female and third overall

     I wasn't originally going to race this race but Randy from Active Runner asked me to come run it about a month before and knowing that it was going to be a well-organized, fun, hilly race for a good cause, I agreed. This wasn't going to be much of a social event. I wanted to get there, race, see a few peeps and get home. But then Margaret said she was racing and then a few other MCRR peeps said they were running it, so I knew that there would be a bunch of familiar faces out there. Also, Mike Ryan, who I had run with on the Buckeye Trail 20 mile training run was going to be there. On the drive there the rain was coming down hard and I was suddenly nervous. I was pretty sure I would be going for the win and no matter how small the race, I get nervous about that.
     This was the inaugural year for 10 for Them and featured just the 10 mile distance. The unique point to point course started in Strongsville at the Pat Catan stadium and ended in Brunswick on the high school track. The course was incredibly well-marked with many volunteers along the way and cones set in place to keep the runners safe from cars. Good energy too! I liked the loud music at the start and finish. The course was moderately hilly, with a net uphill to the seven mile mark and then a net downhill to the finish.
     At the bib pick-up I met up with Margaret and we did a quick two mile warmup in the driving rain. It was plain down-pouring by then and it didn't let up the entire race. I also did a few half-hearted drills underneath the grandstand. We mainly talked about how difficult it would be to achieve prs in this weather and on this course. These are the days that you don't look at the watch and just race! Good thing, because I wasn't even wearing one. And I knew I would have to race. Tracy Meder was standing on the starting line. This would be the third time I raced her. At Circle City Mile I beat her by one second and at Erie Marathon last year I was just 20 seconds ahead of her. This wasn't going to be a cakewalk.

And go! Beat the boys. Well, all but two of them. Photo Credit: The Medina Post

     I started fast, as usual, and was ahead of the lead guys for about 400 meters. I gradually slowed down and Mike and Ryan pulled ahead of me. No one else passed me for the rest of the race. I think this is the first time that has happened. The first two miles were really uneventful. I was going about 6:30 pace I would say, and feeling very comfortable. About half marathon effort. I looked behind me at about 3 miles and realized Tracy was right behind me. Alright, time to race. I told myself that if she didn't catch me by 7 miles that I would be fine after that. There were many turns and rolling hills for those first 7 miles. There were also rivers of water flowing down the roads and wide puddles that I had to either maneuver around or wade through. I tried to stay smooth, hold a good form and work hard on the hills. I still kept the effort in check though. I wanted to be able to go after it in the final miles. Tracy seemed to match every effort I put out, but she didn't close the gap. The volunteers were amazing. Honestly, I love race volunteers. They are so friendly and helpful and make the general unpleasantness of racing a bit more tolerable. I accepted a Carb Boom! from one them at about 6 miles and took it right before the 6.5 mile aid station. The soreness and aching in my legs subsided after I took it. Side-effects of racing on high mileage!

Early miles. Saturated! Photo Credit: Crystal Yohman

     I skipped the 8 mile aid station and did my best to get going a bit. There was one more small hill leading into the 9 mile marker and after I hit that, I started a far-out kick for the finish. I'm not sure of my final mile time but my guess was that it was in the 6 teens. Most of my miles were probably in the 6:40s. It was fun to run the final stretch to the finish around the track. After I finished I waited for Tracy to come in and thanked her for pushing me to a faster time. No way I would have worked that hard if she hadn't been there. Margaret was third in 1:09! I started feeling tired, hungry and freezing soon after I finished and decided to head back to the start. I thought that the awards were being held there, but I was mistaken and ended up missing the official awards. I felt bad about that! Fellow MCRR, Cameron was kind enough to let me follow him back to the Brunswick stadium to pick up my award. I hope they hold this race again next year!
Results: https://results.chronotrack.com/event/results/event/event-11308

2015 Second Sole Midnight Mile

Goal: 5:20-5:30 and race!
Result: 5:31 and fourth female

     Not going to lie, I was dreading this race. 50k training does not lend itself to a fast mile pace. And I wouldn't say that midnight is my best time to run. Best time to snore into a pillow, yes, race an all out mile? No. I was going to need several late-night coffees. But I was driving there with some fun running buddies: Evan, Ian and Dylan and I was looking forward to seeing the Boardman store for the first time. I also skipped out on the Youngstown 10 miler to go to Colorado, so I felt quite obligated to race.
     The week before, Dylan had kindly paced me in a 0.75 mile time trial on the roads. It was a typical mile effort for me. Starting at about 4:50 pace and slowing down into my mile pace by about 300 meters. I had 0.76 in 4:00 minutes for a 5:15 pace. I figured that my goal of 5:20-5:30 would be attainable. My road mile pr was from last year at the Circle City Mile (5:36).
     The road trip-type atmosphere of driving out there was pretty fun. These are cool guys to hang out with and love running just as much as I do. We got to the Second Sole Boardman location with plenty of time to spare and stored our stuff in the back room with the rest of the Second Sole employees. At 11 p.m. sharp we started our warmup. I saw that Samantha was racing and knew that she would be winning for the women. She ran a 5:01 here last year. We warmed up on the course and realized it was dark, with several sharp turns and a very uneven road surface. I went back to the store to get my singlet on, put on my Saucony Virratas and do a couple of pre-race pees and then went back out to the parking lot to do my drills and strides. Having already downed a slushy and popcorn, Evan decided to hop in the race and joined us in drills and strides and pre-race nerves. By this point I had given myself over to debilitating nerves and just wanted the god damned race to be over. Can I just run a half marathon already?
     I got to the starting line with about 10 minutes to spare and jogged a bit more. I also did five run-outs from the starting line. I saw that besides Samantha there were two Second Sole ladies there. I couldn't be sure if they were the two that went 5:15 and 5:24 the year before, but they looked very competent and I decided to try and go with them. I stood right behind them and Samantha at the starting line in the second row of people. The fastest guys were all in the first row. The race took off and the Second Sole girls (their names are Molly and Sara) took off at what seemed like a completely unreasonable pace. Never before have I felt so out of my element, uncomfortable and just plain tired than those first 400 meters. The three top ladies were fast fading from my view and there was nothing I could do about it. I was moving forward as fast as I could. I passed a bunch of too fast starting men and settled into a rythm that was kindly pumping lactic acid into my muscles. I hit the half mile with a young girl hot on my heels in 2:42, possibly 2:44 by the time I passed the clock. This wasn't quite as fast as I wanted at the half but the chick passing me on my right was occupying my mind more than the clock. No, I was not going to get outkicked AND not run the time I wanted. I stayed on her heels for about 200 meters and then she started to die hard. I went around her and took the hard right turn to the final 400 meters. For some reason I couldn't see the finish line. It was dark and the flashing lights of the police just past the finish provided a blinding backdrop. So I didn't kick all that hard, not sure when the finish line was coming up. I nearly slammed into the back of the guy that finished ahead of me, standing in the queue. I was hoping that I'd made it in under 5:30 but no such luck. Possibly with automatic timing I would have been 5:29, but it is what it is.

Scoring a pic with the owner of Second Sole, Steve Hixon! Photo credit: Boardman Athletics

     As usual, I was happy and relieved after the race. Glad to be done and ready to relax. I cooled down with Evan and Ian, who had both run good times. We waited for the awards to start and met a bunch of Second Sole employees that we had only known over the phone, asking for shoe shipments! I introduced myself to Molly and Sara and asked them what they were currently training for. They probably thought I was over-curious and crazy. I felt a bit of kinship towards them...maybe just because they are small and dark-haired? My post-race brain function is never the best. I was fourth female and first in my 30-34 age group. We started on the road back to Medina before 2 a.m. and made a food stop at Steak N Shake. I was starving and the taco salad that I chose hit the spot. I think we were the only sober customers in the place. I finally got home just after 3 a.m. The last few miles into Medina I was struggling hard but after I got home I had a difficult time settling into bed. Probably should have saved my shower for the morning but I hate going to bed sticky with sweat and salt! Planning on at least one more mile race on the roads this summer. I may be focusing exclusively on the mile for the indoor season. It makes no sense but I want that 5 teens mile. If I see a 5:19 or under this indoor season, I swear I will never run a track mile again.
Results: http://media.wix.com/ugd/aa0c98_585c79bd06b54ea98fac9554d34865e0.pdf

2015 Medina Half Marathon

Goal: A - 1:25 B - 1:27 C - 1:29
Result: 1:27:14 (2nd female, 10th overall)

     First things first, this is the funnest, most efficiently run local race that I've ever participated in. And they are only in their second official year! The race directors work year-round to keep sponsors coming in, the city and law enforcement involved and are continuing to update the course as better routes become available. Next year the course will be amazing with the addition of the Buckeye Trail section. I can't wait for that!
     I hadn't originally planned to run the 2015 version of the Medina Half Marathon, since it would take place just 13 days after the Cleveland Marathon. I was going to volunteer before and during the race as it is a Medina County Road Runners event. A few months ago, Beth, the world's best race director, asked me if I wanted to run it and honestly, I really did want to. Last year it was my goal spring race and I love being able to jog up to the square and race in such a low-key atmosphere. I ran a 1:32 mid for a lifetime half marathon pr. It was a turning point in my running, where I realized I might be capable of a 3:00 marathon in the near future. The course was different for 2015 and included plenty of hills and many sharp turns in the later miles. Despite this, I found that I enjoyed the course during an early May training run with Speedy Pete, Bob Jones and an amazingly fast masters runner, Margaret. We ran 1:35:58 on that training run and I knew that my time this year would be much faster than last year. I figured that a pr would be a bit out of reach, but I should expect something between 1:25 and 1:29.
     The night before the race it was so hot that I slept without blankets for the first time this year. We had all of our windows open, trying to get some breeze in. It did finally go down into the 60s as dawn closed in, but the air was thick. I wasn't too worried about the temps or humidity. The day before it was 85 degrees during my shakeout run and I was loving it. Bring on the heat of summer! So much better than the threatened hypothermia that I experienced on nearly every Cleveland Marathon training run.  The one little glitch to racing this was that I was due to catch the bus from Buckeye High School to the DII Regional meet in Lexington at 9 a.m. We had five kids competing on Saturday, including four distance studs who ran the races of their lives to make it to this meet. So I calculated that with the race starting at 6:45, I would hopefully be done by 8:15, have time to change at Second Sole really quick and then book it to bus. My plan worked almost perfectly and I even gave myself a few extra minutes by meeting my "B" time goal. The one thing that I did not plan was post-race snackage and I ended up being a very bad example to my track kids by scarfing down a chili-dog, a huge turtle sundae and a pepsi after the meet. When I was done with that it was all I could do to keep from going back and ordering more. It is not advisable to wait eight hours after racing a half marathon to eat. The bad choices did not end there. I ate a sushi roll, french fries and a big mac later that night. Perhaps I was a bit sodium deprived from the race and sweating through the hot meet? Not anymore. I'm pretty sure all that salt and fat is still seeping out my pores three days later.
     Anyway, back to the race. Second Sole was open and Joanie and Dylan were holding down the fort. I was able to use the bathroom there for my pre-race pee. I warmed up around the area, seeing a lot of familiar faces along the way and even did some drills in the back parking lot. A few minutes before the 6:45 start I made my way to the starting line. I knew almost everyone up there on the front line and looking behind me were more familiar faces. Last year I was afraid to stand in front of the 1:30 pace group. This year I boldly stated to Margaret that I would go out ahead of that. I wasn't wearing a watch and with the downhill first mile and my history of reckless starts, mile one was going to be fast. After the mayor started the race, I tucked in behind a group that included Patrick, Evan and Ian. I heard someone behind me shout "Let her go!" Ha! Sounded like a warning!

Ready, set, go! Wait, check the watches.

          I realized I was going a little too fast within about 400 meters and backed off the front group. I smoothed out to what felt like 6:15 pace, but was probably just under 6:00 pace. Not sure of the exact time on my first mile, but it was most likely under 6:00. I felt fine, but once the course flattened out I fell into what felt like a natural rythm and Chelsea Oswald began to creep up on me. She was never far behind and by the time we hit the hills on Reagan Parkway, she was just steps behind me. At first I was very motivated to surge and try to stay ahead of her. I told myself that I should fight for it because I was lead female and that is what lead females do. Within about a quarter of a mile I decided that the pace felt too fast and let her pull ahead. Reality was that she had been running faster than me for all but the first mile and going with her would mean approaching oxygen debt long before the end of the race. This is the price of going out fast. You do eventually get caught. I was pretty down on myself as we turned into Lake Medina and got onto the gravel path. She was steadily pulling ahead, running an even 6:20 pace and I had fallen into about a 6:45 rythm. It took me about a mile to mentally let it go and focus on staying smooth, getting enough water at the water stops and targeting the male runner ahead of me. This guy and I traded spots throughout the race and I ended up out-kicking him in the end. I felt strong up the route 18 hills, but then started struggling as we neared the 7 mile mark. I think I waited a little too long to take my Gu Roctane Cherry/Lime and muscle fatigue was setting in. My legs felt sore and heavy. There were two ladies creeping up on me, one of whom was Teresa Ferguson, a very fast masters runner who had won the Football Hall of Fame Marathon just a few weeks before in 3:05. The other lady, who eventually dropped back a bit, was a local girl who won the 1500 meter title at GLIAC this year and qualified for DII nationals. In the next few miles I disobeyed my rule of "no looking back" many times as Teresa gradually gained on me. I surged around the sharp turns and on the downhills and just tried to stay smooth on the flat and uphills. At one point, near the 10 mile mark I was so mentally drained from her chasing me that I just wanted her to get it over with. As I neared 11 miles though, my gu really kicked in and I started feeling great. From there to the finish I passed three guys and nearly caught another one. I saw so many familiar MCRR faces and they all cheered as I went by. I started to put a little space between Teresa and I and hit the 12 mile mark with a "comfortable" 15 second cushion. Bring on the downhill! I kicked it in a little too conservatively in this final mile and after I finished I felt a bit too good. Much more left in the tank. I ended up focusing more on racing Teresa and just staying ahead of her than on giving it all to the finish, but that isn't such a bad thing. When you don't wear a watch, you focus more on the people around you and simply racing them. What I need to work on is being willing to race earlier and trusting that I'll be okay later on. It was pretty cool to come up to the finish and I tried to sprint it in with good form so I would look badass in the finish line photos. Because that's what counts, you know. I looked pretty pathetic last year with my poor, limping, bare feet!

Me finishing the 2014 Medina Half in 1:32:28. Photo credit: Black and White Services LLC

     After I finished I talked to the female winner, who has an amazingly fast track resume that includes an SEC championship title and a sub 16:00 5000 meters. She is from Medina, but lives in Columbus and trains with the Columbus Running Company. Future Olympic marathon trials qualifier there, I am sure of it! Teresa and I thanked each other for pushing each other to faster times than expected on that tough course and I talked to Ian and Evan and even attempted cooling down with them until we decided that a cool-down wasn't necessary. Margaret finished fifth female and first masters and I talked with her and Bob really quick before I had to get back to Second Sole, get changed and drive up to Buckeye. I managed to wash my face in the girl's locker room there, but spent the rest of the day soaked in sweat and salt from my race. It was totally worth it! 

Finishing the 2015 Medina Half. In shoes. Photo credit: Black and White Services LLC