Preparation seems to be the word of the week for me this week. Mike and I are preparing to go to IM Wisconsin for him to race and for me to volunteer. That means that we are also preparing to leave the kids at home with grandparents, so getting the kids organized and the house in order is a top priority. The kids have been preparing for their first day of school, finishing up summer homework and sleeping as many hours as possible while they still can.

Marathon training is getting serious. After a tough but successful 16 miles last week, this week was supposed to be a cut back week. With IM on the schedule for next weekend, I decided to work ahead and do 18 miles this weekend and cut back next weekend. The weather finally cooperated and it was only 49 degrees at the start of my run. What a difference the weather can make. My training schedule says that long runs should be at 10:19 for me, but on previous runs I hit the middle miles closer to 9:55 and then slowed down at the end. This week I was lucky that my running buddy wanted to stick with me, so I had company the entire 18 miles and we finished strong and feeling good. Our pace was exactly 10:19! It was only a few seconds slower than last week but I felt much better at the end. I’m sure the weather also had a lot to do with it, but slowing down at the beginning is a smarter idea for me. I hope I remember that on marathon day.

I’m looking forward to a week without a long run and cheering for Mike, Amy, and Natalie on Sunday. I’ll be giving out finishers shirts and medals to those that finish in the first three hours and then cheering for everyone else to come in. So far the weather looks good!

Marathon training is a good thing. Racing my first duathlon is a good thing. Doing one right after the other is still good, but very tiring.

It doesn’t work out very often, but occasionally I run with my gym’s run club. This Saturday, they had a supported long run for fall marathon training. With a nice course, lots of friends and plenty to drink along the way, it was too good to pass up. It occurred to me that the timing wasn’t the best since I had a race the next day, but I decided that marathon training was more important so I went ahead with the run. The last mile or two was hard, but I got my 16 done and then went home for a shower and a nap.

This morning, my friend and I headed downtown for the Minneapolis Duathlon with a 5K run, 18 mile bike and 5K run.  This was my first du and it was billed as the world’s largest duathlon. Packing up for a duathlon is a lot less stressful than packing up for a triathlon. With no wetsuit, goggles, or swim cap to worry about, my pack seemed almost empty. It was also nice to not worry about the water temperature or the usual jostling during the swim, I wasn’t too anxious about the race. I assumed my legs would be dead from the day before. My goal for the day was to run the second 5K faster than the first. Actually, I made this my goal so that would take it easy on the first 5K and the bike with the hopes that the second 5K wouldn’t be excruciating.

On the whole, the size of the race wasn’t overwhelming. The downside was that the race didn’t start until 8 a.m. and my wave didn’t start until 9. Since I had been up at 5:30, it was a long morning waiting for my turn at the start line. It also meant that it was getting warmer and windier as the morning passed. Finally, it was time for my wave to start. The first 10 steps of the race were terrible! It felt like I had already biked 50 miles before my first step. My legs were completely dead. Mentally, I had to break the race down to a mile at a time. Somehow, I managed to run the first 5K at a 9:17 pace.

I was really looking forward to the bike. I figured I would just take it easy and enjoy the ride. Well, the first 8 miles were really crappy. The road was in terrible condition and I felt like I was getting beat up with all of the bumps. I couldn’t get down on my aero bars at all because I felt too unstable. It finally improved and I was able to get into a rhythm. I biked at 17.2 mph, which I was happy with considering the few hills on the course and the poor road conditions.

Coming off the bike, I tried to steel myself for the final run. It really came down to just gutting it out. I was tired. I considered walking several times but was able to convince myself to try to keep going as long as possible. Somehow I ran at a 9:04 pace. It’s a miracle that I achieved my goal of running the second 5K faster than the first. I didn’t look at my Garmin at all and just tried to shut my mind down and run. I was pretty surprised that I ran as fast as I did. Good surprises are always welcome.

I’m tired now. Even though I took a nap again today, I’m just exhausted. Even so, I am really happy that I went ahead and did the race after my long run. Being able to race 2 hours on tired legs gives me confidence that they are going to have the strength to get through the marathon training. I feel less anxious about the rest of my training and I’m really proud of myself for getting out there today. I’m also really proud of my friends who did the same. Some of them ran 20 miles yesterday because their marathons are earlier than mine. Now I guess I’m a duathlete along with being a triathlete and a runner. I enjoyed the format of the race and will try to put one on my schedule for next year. Oh, my. I’m too tired to think about next year. Time to get some rest.

Lately, it seems like the things I plan for turn out terrible and the things I do last minute turn out great. In June, I ran the Minneapolis Half and it did not go well. I had signed up early, trained hard, and had my worst half marathon ever. Today, I ran the 13.1 Marathon Minneapolis which I signed up for on Tuesday, hadn’t even heard of prior to last weekend, and it turned out to be one of my best.

Let me start this race report with a little disclaimer. I hadn’t heard of this race prior to last weekend, but I got an email through my blog offering me a discounted entry if I would give it a try and write about it. It’s the inaugural year for this race, and they were looking for people who would spread the word about the race for next year. I had a 14 mile training run on my schedule, so I figured I would give it a try. Let me just say that if they came back and asked me for the money I saved right now, I would happily give it to them because this is a great race. While I’m glad I got the discounted entry because it got me out there, this is my space to tell it like it is and that is what I’ll always do.

This race starts at St. Anthony Main, which is a great location for many reasons. Not only is it scenic, but on a Sunday morning there is oodles of cheap parking. We only had to get there 30 minutes before the 7:10 start which was nice. The start area was really the only thing that I thought needed improvement from a race planning standpoint. The lines for the porta-potties were confusing but we were able to take a turn before the race started. The pace signs were also too close together. There were just over 2,000 runners and not everyone could fit in the right spot. Everyone seemed good natured about it and the road was wide enough that, once we got going, passing people wasn’t a problem. Here I am before they opened up the starting area:

Here is Mike acting like he is going to run a 7 minute mile for the whole race: 

Once the race started, it was all good. The course really was the star of this race. Much of the course was shaded, so even though it was warm and humid, it wasn’t terrible. In the open areas, there was a little breeze. The first part of the course was relatively flat, followed by a downhill around mile four. Of course that meant there had to be an uphill. After a pretty good climb at mile six, the course remained pretty flat for the rest of the race. We ran along the river as we headed south and then ran along one of the parkways with beautiful trees and houses to Lake Nokomis. I ran a 10K here last month so I knew the area around the lake was flat. There would be no need to hold back anything for the finish.

Besides the beautiful course, the other best thing about this race was the water stops. Not only were there lots of them, but they had COLD Gatorade. Yes, I’m telling you someone must have hauled ice around and the Gatorade was kept in coolers, because it was delightful. It was also mixed properly which isn’t always the case at races. Gatorade, I love you. Why can’t you be at all races? Sorry, Heed, I’m talking to you. Please no more Heed at races. Bleck.

So, how did I do? Awesome! This was my 8th half marathon and my 2nd best time. My finish time of 2:07:26 is a full 2 minutes faster than  my third best time which was the Minnetonka Half that I did in May. It also finally puts to rest all of my half marathon anxiety from my crash and burn at the Minneapolis Half Marathon in June. It’s even 2:18 faster than my Rock ‘n Roll Vegas time which was in ideal weather and on a perfectly flat course. I had a negative split for this race by 16 seconds, so I’m calling it a success. Mike did well also  so everyone was happy. Here I am after the finish:

So the course was good, the water stops were good, but what about the hardware? The medal is really neat. Here is a picture which doesn’t do it justice. The center part with the 13.1 spins. It’s pretty cool.

The t-shirts are also very nice. They are Craft technical shirts with a tasteful design. I’m wearing mine right now but Im’ not going to take a picture because I have bed head from my post-race nap. In case you can’t tell, I really liked this race. I’ll fit it into my schedule for next year and hopefully word will get around about it. Oh, and did I mention that there was chocolate cake at the end? I was too sweaty to eat it, but it looked delicious. I love chocolate cake. I’ll keep my fingers crossed that next year I’ll be able to eat it.

There’s a new race in town and I’ve decided to give it a try. It’s 13.1 Marathon- Minneapolis and it coming up quick! The race is this Sunday, August 22 and there is still time to register online before the deadline on Wednesday. 13.1 Marathon is a series of half marathon races in various cities, reminding me of the Rock ‘n Roll series. I checked out the course and it’s similar to the Minneapolis Half, but this race starts at St. Anthony Main and ends at Lake Nokomis. There is 80’s music along the course and it looks like there will be plenty of water stops.

 My training schedule for NY Marathon says 14 miles, so I’ll warm up for a mile and then run the race. I’m really excited about it! Leave me a comment if you are going so I can look for you.

Ya, it was hot. We spent a few days in St. Louis, MO and then a few in Evansville, IN. In both cities we were greeted by a loving family and extreme summer weather. In St. Louis we had temperatures over 100 and in Evansville we had jungle-like humidity, something that people in Minneapolis complain about but don’t normally experience to this extent. Both of our families were great sports about getting outside and doing things with us while they probably would have been happier hiding out in the air conditioning. We also got out on our own for some good workouts.

In St. Louis, we kicked off Monday with a long run in Forest Park. On Tuesday, I ventured out for a solo bike ride where I came up against the steepest, longest hills I have ever seen on the bike. I couldn’t make it up the first one and fell over when I tried to unclip. On the next two hills, I just accepted defeat and walked up from the bottom. It was still a good ride and I’m glad that I gave it a try. On Wednesday I made it to the gym in the morning and then had the St. Louis Blogger Meet-up that night.

Brian, Beth (Velma) and I met at the Awakening sculpture out in Chesterfield. It was great to get to meet them both in person. It was very hot and humid, so we just ran a few miles and then chatted. It was  fun to hear about Brian’s Comrads race, Beth’s Chicago Marathon training and triathlons, and the St. Louis races. Here we are afterwards:

It turns out that we will be running the same Thanksgiving Day race, so we’ll have another chance to catch up then.

On Thursday we headed to Indiana. While the kids went to the pool with Grandma and Grandpa, Mike and I got out for a great bike ride. Corn was the main sight to see on this ride and the heat was more bearable on the bike. On Friday, I got out of the heat and went back to the gym. On Saturday, we had another running highlight with the YMCA 5K. We ran this exact same course when we visited last November, so we were looking forward to seeing if we could beat our previous times.

It was a great morning. The race started at 7:00 so temps were still reasonable. The race was chip timed on a flat course with wide roads, so no excuses. Brady came in 8th overall out of the 1,00o runners and walkers and was first in his age group of 15-19 with PR. I beat my previous time by 12 seconds and finished in 25:31. Although it wasn’t a PR for me, it was my fastest 5K since 2008 so I was very happy. Mike came within a few seconds of his PR so it was a good day for everyone. Here is Brady showing off his hardware:

We wrapped up the trip with Mike’s 25th class reunion on Saturday night and a 13 hour drive home on Sunday. The heat and humidity have followed us home, but it looks like the weather is going to break on Saturday and should be perfect for the YWCA Women’s Tri on Sunday. I won’t be sorry to say good-bye to this weather.

This morning, we loaded up the car for a trip to see family in two states. When running was my only focus, packing up the running shoes and the Garmin was easy enough. Now that it’s the middle of triathlon season and marathon training, it’s a lot more complicated. While I could probably get by without swimming or biking for a week, Mike can’t since he’s training for IM Wisconsin. With the bike rack being loaded on the car anyway, I may as well throw my bike on, too. Of course that means the helmet, bike shoes, water bottles and all that must make the trip. Throw in the swimsuit and other swim stuff just in case we get a chance to swim. Marathon training means a long run with GU and the hydration belt. It seems like just yesterday we were packing the car with the portable crib and baby bottles, and now its all workout gear and electronic entertainment devices.

We’ve made the trip many times, but before we left the driveway I pulled out the map. Where are we going? The marathon training schedule is a map, but lately I’ve been wondering if I know where I am going. A friend asked me what was my goal time. Answer:  I don’t know yet. My longest run has only been 9 miles, so it’s too hard to guess how my body will hold up when I start running 15 miles and more. Not having an answer also feels safe. I’m not setting myself up for disappointment or investing too much of myself. Taking a “whatever happens, happens” approach makes me feel like I won’t be at fault if things go terribly wrong.

Even I don’t think I can fool myself any longer. This is “predicting,” not goal setting. Of course it’s too early to know what is likely going to happen, but it’s time to stop being a wimp and get out the map. I can’t get anywhere without knowing where I want to go. One of my favorite quotes is by Eunice Shriver, “If you never fail, you’re not trying hard enough.” Setting a goal means I may fail, but it’s time to try a little harder. I don’t mean run more or run faster. I need to move away from my low-bar strategy, where I expect the worse so that I won’t be disappointed. I need to invest a little more pride in what I accomplish and not just leave it up to luck. Right now, my only stated goal for NYC is to get to the start line. Not a very lofty goal.

Do I have the guts to expose myself to disapointment? I can hardly get myself to type a goal time, because I want to immediately follow it with a “but” or an “unless.” Goal:   something to aim for… not necessarily what I think I will do… a guide for training… something to reach for… the measure of success or failure. I guess my reluctance to state a time all comes down to that last point. I don’t want meeting the goal to be the measure of whether all my training and the race are sucessful. If I tell you my time and I finish slower than that, will you think I failed? Will I think I failed? Time has never been what running is about for me. I try to tell myself that I accepted being a back-of-the-packer long ago. Let it go.

Enough procrastination. Here it is: 4:30. It’s so hard not to type a sentence that explains why I think I can’t run that fast. I desperately want to type that 4:30 is out of the realm of possibility for me and explain why. But it’s not. I put my recent race times into 2 different race calculators, and both say I can do it. It’s up to me to make it happen. The goal is set. To meet this goal, I must stay healthy and stay focused. I must not get distracted by other races and diversions along the way. I can do it. And if I don’t, at least I know that I tried my best.

I ran for a couple years before I started doing any racing. For my second marathon, I hired a coach and he was shocked that I hadn’t done any racing in preparation for my first marathon. In his mind, this was one of the many reasons I had a lousy performance. Once I started racing, I realized how much it adds to the whole running experience. No matter how a race turns out, I always enjoy the preparation process, from selecting a race to putting on the bib on race day.

For our race this weekend, I had planned to run a brisk but not killer 10K and then stick around to see my 15 year old run the 5K. The weather was as good as can be expected for the middle of July, just a little humid but not too bad. My plan was to run the first three miles at a 9:50 pace, and then pick it up a little for a negative split. That would be fast enough for a good work out but not so fast as to induce puking at the finish line.

Having never run this race or route before, I didn’t know what to expect. I knew it was two loops around Lake Nokomis, but that was it. The first mile went by in 9:29 and my heart rate was still pretty low. It was quickly evident that this course was as flat as a pancake. The mile splits tell the story:

Mile 1:  9:29

Mile 2:  9:19

Mile 3:  9:19

Mile 4:  9:03

Mile 5:  8:58

Mile 6:  8:47

Last .26 mile:  2:06      8:25 pace

Finish time: 57:07  Pace for 6.2 miles:  9:11

Geez, I wish I had done my homework and realized that this was a PR course. Every mile I ran I was able to pick it up just a little bit. I hadn’t bothered to remind myself of what my 10K PR time was before the race because I wasn’t even thinking about coming close to it. Turns out my PR is 57:02 from two years ago. Bummer. That time was from the Firecracker 10K which is a much tougher course, but still!  I wasn’t even close to puking and could have easily come in under 57 minutes if I had tried. Oh, well. I guess I’ve had enough races that I expected to do well and they didn’t go that way that I shouldn’t complain when I expect little and come within spitting distance of my PR.

I got done with my race in time to see Brady run by just after the start of the 5K. I was a little surprised to see that he was in front with a couple other guys. Not deterred by my mortification at the triathlon last weekend, I yelled to him that the course was flat and fast. I received only minor eye rolling for that bit of advice. I got something to eat and drink while Mike and I waited at the 5K finish. The announcer was standing right next to us and started chatting us up. Before too long, we saw the lead police car with lights flashing heading towards us, and there was Brady running all alone behind him. Mike told the announcer that the winner is our son and he handed Mike the microphone. Mike got to announce Brady’s name, age and school as he crossed the finish line for his first 5K win. The organizer handed Brady an envelope with a $25 gift certificate and we gave him a pat on the back. Here we are after the big win:

It was a great day! After visiting with some friends who also ran, we headed home and relaxed for the rest of the day. I had a biking date with Mike on Sunday. He had to ride 80 miles, so I tagged along for the first 40 miles. I did some track work on Tuesday and I’m ready for my long run tomorrow. Then it’s off to St. Louis and a run with Brian Flash and Velma. I’m looking forward to it!

Last weekend, my 15 year old son also did the Door County Sprint Tri. It was his first triathlon and we have been open water swimming and biking together to get ready. The morning before the race, we were looking at the swim course map. It looked like you were supposed to swim on the right side of the first yellow buoy, turn left and swim straight towards another yellow buoy, pass it on the right side, and then stay to the right side of a line of red buoys angled towards the shore.

All of the men started first, and since he is young, my son started in one of the early waves. He was lined up with his wave when the announcer explained the course. Instead of going to the right of the yellow buoys, you were supposed to swim between them. I realized that I had explained the course incorrectly to him, so I said, “Brady, did you hear that? You are supposed to swim between them, not around.” With that, every male congregated on the beach says, “Mom! You are embarrassing me!” No kidding, I was sarcastically chastised by at least 50 guys. Here we are before I was mortified.

Here are some more pictures:

He finished 6th in his age group and he really enjoyed it.

Mike did the Half Iron Triathlon the next day as part of his training for IM Wisconsin. It was nice to be done with my race and get to be a spectator. Here are some pictures from his race:

He had a very good race also. It’s nice when everyone races well and is in a good mood!

Another reason to be in a good mood was that Saturday was my daughter’s birthday. We celebrated with guilt-free pizza for dinner and lots of cake. She loves the Beatles and that was the theme of her gifts. Here she is practicing bass guitar because Paul McCartney plays bass guitar… just in case you didn’t know.

The end of the triathlon marks the beginning of marathon training. I did my first long run yesterday. Since I am using a 16 week schedule, it was only 8 miles which isn’t really long for me. It’s good to get the first one out of the way, though, and I love starting a new schedule. Having the first long run be more manageable makes the whole schedule look less intimidating. Tomorrow is the Heart of the Summer 10K and 5K. Mike and I will do the 10K and Brady will do the 5K. Although I’m just using this race as a tempo run, I’m excited about it. I’ve signed up for this race two years in a row and have never made it to the start line. Both years, our daughter had to play in a last minute softball tournament and I couldn’t make the race. This year, the tournament was “optional” and we opted to sit out this time. Since I’m not going to be running it all out, I’m not nervous at all. Hope the t-shirts are good!

Waiting for the triathlon on Saturday to start, I had made the comment that having a good race was wonderful, but the best stories always come from the bad races. The silver lining of race mishaps and tragedies is that you can rehash the gory details for a very long time. What is there to say about a good race other than it was good? Really, it’s a win/win situation as long as no injuries are involved. As it played out, I had a good race and therefore don’t have a funny story to tell. Good for me. Bummer for you.

The Door County Sprint is a great event in every possible way. I think it would be hard for any sprint race to top this one. It’s in beautiful Door County, Wisconsin where the landscape and views are beautiful. The bike and run courses are perfectly straight and flat. The volunteers were amazing and were everywhere on the course, offering help and cheers. The transition area was close to the water and the bike in and out which made for quick transitions that weren’t draining. The parking was easy and plentiful, and the park where the race was held was lovely. There was a great band, tons of picnic tables and places to watch and sit down. Best of all, all finishers got a pulled pork sandwich, roasted corn on the cob, and two beers. Nice!

The only negative of the day was the water conditions for the swim. While the water was the warmest they had ever had, the waves were rough. We swam straight out and a lot of people were having problems. I made the mistake of starting in the back of my wave, meaning I had to swim around many people who weren’t really swimming. They had volunteers everywhere in the water helping people with noodles and encouragment. Once I made the turn and started back to the beach, the tide carried me in. Wetsuit strippers helped me with my wetsuit, and I was off to transition.

So my goals for the swim were to stay calm and spot well. Mission accomplished. It was a tough swim but I put my head down and stroked through it. My time of 9:12 for a quarter mile wasn’t my fastest, but for the conditions I am very happy with it.

After a good transition it was time to bike. While my legs were surprisingly tired after the swim, I got down on my aero bars and got in an easy rhythm. With the flat, turn-free terrain, I was able to stay down for the whole bike. I was able to pass quite a few men and didn’t get passed by more than a dozen women. I had started with the first wave of women, so I was thinking I might get passed quite a bit. The winds were light and the road was smooth, making this bike nothing but fun.

I can check off my goals of keeping a high cadence and staying down on the aerobars. This was a smart approach and I’m glad I made the decision to work on both of these things. Hydrating for the run was also on my list, and I still have some work to do in this area. I took a GU before the transition and that worked out great. I didn’t drink enough, though, since I’m not really comfortable reaching for my bottle while I’m down on the bars. I have a bike bottle that goes up front with a straw, but if I use it I can’t use my bike computer because they both go in the same spot. I’ll have to work on this issue before my next race. My bike time of 59:28 for 18 miles was good for me and I got off the bike feeling great.

By the time the run rolled around, it was sunny, warm and pretty humid. I was relieved that it was only 3.1 miles and totally flat. My goal of not walking during the run was the most important goal for the whole race to me. The first mile, I watched my heart rate and my pace hoping to conserve for the whole distance. Somehow, even though I kept trying to slow down, the first mile clicked by in 8:50. Uh-oh. My heart rate was high but not out of control, so I wasn’t too worried, but again I tried to slow it down. Mile 2 went by in 8:44 and I had a cramp and wanted to walk. I think about my goal and about how many times I’ve run a mile in pain. I was in no pain at all, just breathing hard and wanting to stop. I put all ideas of walking out of my mind and just tried to turn off my brain and get it done. Mile 3- 8:56. The last little bit is around a corner, down a tiny hill and into the chute. You couldn’t design a better finish area. Here I am coming in for the finish:

My 3.1 mile run time was 27:40 and there was no walking involved. The 8:55 pace was better than I could have hoped for and made me very happy. Mission accomplished.

Boring, boring stuff. Of course, analysing the results is a post-race must for me. I can’t help myself. I finished 137 out of 432 women, and I finished 23 out of 70 women aged 40-44. Finishing well into the top half is good for me and I’ve felt great ever since the race.

Now it’s on to marathon training while I play around with another triathlon, my first duathlon, and a road race or two along the way. While driving to Door County, I found out that I was selected for the TC 10 Mile. It was one of my favorite races last year and I feel really lucky that I got in two years in a row. I’m looking forward to a jam packed late summer and fall!

When it gets close to race time, it’s natural for everyone to ask, “Are you ready?” With a long race like a marathon or a long triathlon, that question makes sense since the body has to be physically able to go the distance. My race this weekend is so short, that unless I get hurt somehow, I will be able to make the distance. The reason I wanted to do this race isn’t so much about, ”Can I make it?” Instead it’s about motivation. While I enjoy swimming, biking and running, summer is a busy time with the kids at home and summertime activities. Some days it’s easy to plan right over my training time or skip out on going to the gym. It’s the race on the schedule that gets me out the door some days.

So, “Am I ready?” I got out the door very consistently, so I would say that I am. I ran every other day, made it to the gym to lift weights two or three days a week, swam once or twice a week and biked once or twice a week. In that sense, I feel like I’ve already accomplished my goal with this race. Now that the race is here, though, I’m thinking about goals for the actual race.

Swim:  1/4 mile

• Stay calm during the swim.
• Spot well. My last race I swam wide.

Bike:  18 Miles

• Keep a high cadence to take it easy on the legs.
• Use the aero bars as much as possible.
• Hydrate for the run.

Run: 3.1 Miles

• Start at a reasonable pace and watch my heart rate.
• Run without walking. My last 2 triathlons I had to take some walk breaks.

 Once this race is over, I’ll still be biking and swimming but my focus will be running. I’ve selected a 16 week training plan for the NYC Marathon, which means training starts on Monday. I’m excited about starting to train. I haven’t done a marathon in 15 months, so it’s been a while since I’ve run more than a half marathon. It’s time to prove to myself that I can still do it. Before the hard work of marathon training starts, though, it’s time to get this triathlon in the books. I hope it’s as much fun as the training has been. Brady and three other friends are doing the sprint with me, and then we’ll watch Mike and three other friends do the Half Iron the next day. Now, for a Half Iron, the question is, “Are they ready?” I bet they are, but I’m glad it’s them and not me!