As 2014 is coming to an end, I am once again happy with my year. I ran PR's in the mile, 5k, 4 miler, 5 miler, 10k, 15k, half marathon and marathon. I also was able to remain injury free. However with all these achievements I think the best thing I acquired this year was a better understanding of life and what is important. No, not these PR's, but the good people in my life that running allowed me to create great memories with. Meeting Lori for the first time at ROTG 4 miler, our annual post Delmar Dash party at the Dempy's, the distillery after OK 5k, seeing my cousin at the Boilermaker, meeting Katie O at Chris Thater, the multiple car trips with Emily, Vince, and Janne, shopping with my mother after Hartford, another trip to Cali for CIM, and the nail party and dance party at XC nats are just some of my favorite memories of 2014.
1. PR's
2. Health
3. Team
4. The amazing running community and support
PR's
Of course when you run PR's in every distance from the mile to the marathon you are going to be happy! My focus this spring was the half marathon, where I was able to run a 3 minute PR (1:18:28), which was faster than I had hoped. The marathon was my focus this fall, where I ran close to a 4 1/2 minute PR (2:45:44). After the marathon I felt pretty good and decided to get back into training and try CIM in December to get the OTQ. Training went pretty well, we focused primarily all on MGP and half MGP for workouts since I had just run a hard marathon. I went into the race with the intention of dropping out if I wasn't going to make the OTQ. There would be no point in damaging my legs, prolonging my recovery, if I wasn't going to make the standard. I had already ran 2:45, which was my goal for the fall, but if I could do get the standard at Cali I wouldn't need to get back into training right away. So I tried. We went out fast. The first mile was 6:00, then second mile 6:08 and stayed around there. The 2:43 pace group realized this and slowed down, however, I just kept going. I wasn't really sure what to do at that point, but the group was huge and kind of cumbersome to run with. I went through the 10k faster than I wanted... the half exactly where I wanted, but it was started to feel uneasy. I pulled out at mile 15, which I was okay with. Sure, I still question if I would have gotten a second wind, but I think I made the right decision. I was still under OTQ pace when I dropped out so at least I got in a good workout just under MGP. I also felt like I was done mentally, physically and emotionally that day. Not because of how my legs felt, but because I was almost burned out by this point in the year and WANTED a break. So, I've been eating and drinking what I've wanted these past few weeks with very little running. :)
Health
I've stayed healthy all year! Sure a few minor things here and there, but I've felt great. I spent a lot of time foam rolling, using the stick, doing core exercises, recovery legs, massages, epsom baths and ice baths and it did the trick. The only issue I had was my great toe, combination of my bunion and sesamoids. These were things that clearly weren't the end of the world. So my goal in 2015 is to continue doing all these preventative measures and to remain healthy!
Team
My teammates, both the men and women, have been awesome this year. And not only my "racing" team which is Willow Street AC, but the racing teams in general. I have logged more miles than ever this year and there were times when it was hard to run. However, a group of our women run in the morning, which was awesome, and there were others in the evening. Not only did I find members on my own team to run with, but the ARE (with 1200+ members) have been amazing. There is always someone to run with in this area, which I love. My teammates have all supported me through tough times and celebrated happy times with me. We have had meaningless conversations while still half asleep in the morning and very meaningful conversations at other times. Not only have we trained and run races together, but shared holidays, parties, birthdays, shopping trips, food, drink and are about to welcome the birth of one of our teammate's baby. Aside from the good times we've had, these team members have been influential to me. From the working mothers that wake up and get out of bed to be at every morning workout, to the master runners who are setting PR's, to the 8 1/2 month pregnant woman still going to the gym, and the collective, intelligent, level-headed women who represent the team well, I am thankful for.
The Community
Countless times I would be doing a workout on the track and members from different clubs would be cheering and encouraging me. The numerous people that have wished me luck and have wanted me to do well, I have thought about your support throughout my races. This has been a year when I realized there are people out there that don't want you to do well, but that there are WAY more people out there that do want you to succeed. Thus, wasting my time over a few people is not only rude to the hundreds that have been nothing but great, but not worth it. If it weren't for the support from the running community and my family, it would have been harder to deal with some bad periods this year. I hope you all know how much I appreciate your support!
2015
So what is next?! My goal race this spring is the London Marathon. My sister lives in London and my family will be traveling with me for the race, so I am excited! London is known to be a fast course and is held the last weekend in April. I am ready to tackle this training cycle hard, make sacrifices in my life, and work more diligently than ever. I will run New Bedford Half Marathon in mid-March as a tune-up and run a hard effort 20 miler at Martha's Vineyard in February. My friends are going to both MV20 and NB, which will make for some more great memories in 2015!
Happy New Year!
Sponsored by Newkirk
Sponsored by Newkirk
Tuesday, December 30, 2014
Friday, October 17, 2014
Taper and The Nu Hartford Marathon
In the week leading up to the marathon, I wasn't feeling great. Actually, I had a rough few weeks before. First, about a month out, I had a really hard and long midweek workout (15 miles), which I nailed. However I didn't feel so well about 20 minutes after. I nearly passed out in Panera, which reminded me of my episode at MHM last fall. I was nervous maybe the marathon was just too much for me at such a fast pace. I eventually made it home and spent hours on the bathroom floor sick. My mother came over with gatorade and crackers to make sure sure I was ok. Talk about training hard!
Then I went to IL for a 15k. I was 3 weeks out from the marathon and the race just didn't go well. It didn't help the course was full of non-stop hills, but I figured after the ADK Distance Run, the hills wouldn't matter. Well they did. I left questioning my marathon goal pace.
Once I came home from IL I came down with a nasty cold. I stayed home from work, slept 9 hours during the day, drank an insane amount of fluids and took medication. Surprisingly, this all worked! I was thrilled. Then Wednesday I had my last hard workout before the marathon, 6 x mile on 2 minutes rest, closing in 5:41. I felt awesome. I went home, drank a recovery shake and then BOOM, food poisoning! It was terrible. I lost 5-6 pounds overnight. Not something I needed to happen. A couple days later I went to the Fam 5k just to get my legs moving a little. I still felt weak from being sick and went there with the plan of not racing full effort. I was expecting to run around 18:10 and went out very conservatively. I ran under 18 and felt extremely strong at the end, closing in 5:33. Finally, a good sign. The next day I had my final longish run, 16.5. I ran an easy 9 with Janne before the Voorheesville 7.1 miler, then ran the race (plus a little more) at a harder effort.
Despite a good weekend, taper still messed with me. In the final week my legs felt heavy and flat. I was worried I was anemic. I had every negative thought running through my head! BUT I made it to the start line ready to go.
I normally get nervous before I race, however I was never nervous in Hartford. It was like I was going out for another run. The gun went off and I searched for Erica and Katie. I started to get on Katie's shoulder, but then realized she was going out too fast for me and backed off about a half mile in. First mile was 6:07. This was a little fast, but OK. The 5k split was fine, then something happened at mile 4 and 5. The splits were way off and began clocking 6:30 miles. I couldn't believe that was the case. I missed mile 5 and was really thrown off. Finally at mile 6, where I saw my mother, things seemed to be a little better, but mentally those miles were tough. We went over a bridge and down an off ramp where I saw another girl that had been running with Katie. I quickly caught her and thought about passing her. Then I realized it was only mile 7 and we still had a long way to go. I ran with her and we picked up another guy. We hung together until mile 11 until the male and myself took off. Then around mile 12 we had to take a left hand turn, that we almost missed. I was mad. Then I realized I never saw my water bottle! I had taken my last gel that I was carrying at mile 11 and had missed my water bottle which had my gel. At mile 13.1 I saw Emily and Vince (1:21:58), which was great because it started to feel a little isolated on the course. Then I never saw the second table to get my gel! I freaked out. I couldn't possibly finish a marathon with no more gel. I took it conservatively from 14-17 because I was scared I would crash and burn f I ran faster without taking in any calories. FINALLY around mile 18.5 a guy on a bike was handing out gel. I went to grab one and it fell on the ground. I tried to pick it up and I missed. My hands were numb from the rain and my fingers weren't fitting in my gloves. I yelled to the guy on the bike to please come back. And he did! He made sure to get 2 gels in my hand before taking off. I told him I loved him. Although it had been drizzling all morning, the rain was starting to get heavy. I saw Emily and Vince again at mile 20, as well as my friends Kelly and Dan who were running in the other direction of the out and back section. I started to feel great after receiving my gel, but then the course got lonely again. I had dropped the guy I was running with and there was no one in sight. The rain made it hard to see and I was convinced several times I was no longer on the course. The last mile was by far my slowest. We had an uphill section and a couple turns. I crossed the line in 2:45:44 for third place.
Overall I was happy with my race. Despite all the little mishaps, I still ran well and fairly even. However, I know I have a couple more minutes in me to make the Olympic Trials. Where and when I will do this is TBD!
Then I went to IL for a 15k. I was 3 weeks out from the marathon and the race just didn't go well. It didn't help the course was full of non-stop hills, but I figured after the ADK Distance Run, the hills wouldn't matter. Well they did. I left questioning my marathon goal pace.
Once I came home from IL I came down with a nasty cold. I stayed home from work, slept 9 hours during the day, drank an insane amount of fluids and took medication. Surprisingly, this all worked! I was thrilled. Then Wednesday I had my last hard workout before the marathon, 6 x mile on 2 minutes rest, closing in 5:41. I felt awesome. I went home, drank a recovery shake and then BOOM, food poisoning! It was terrible. I lost 5-6 pounds overnight. Not something I needed to happen. A couple days later I went to the Fam 5k just to get my legs moving a little. I still felt weak from being sick and went there with the plan of not racing full effort. I was expecting to run around 18:10 and went out very conservatively. I ran under 18 and felt extremely strong at the end, closing in 5:33. Finally, a good sign. The next day I had my final longish run, 16.5. I ran an easy 9 with Janne before the Voorheesville 7.1 miler, then ran the race (plus a little more) at a harder effort.
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| Fam Fund 5k |
Despite a good weekend, taper still messed with me. In the final week my legs felt heavy and flat. I was worried I was anemic. I had every negative thought running through my head! BUT I made it to the start line ready to go.
I normally get nervous before I race, however I was never nervous in Hartford. It was like I was going out for another run. The gun went off and I searched for Erica and Katie. I started to get on Katie's shoulder, but then realized she was going out too fast for me and backed off about a half mile in. First mile was 6:07. This was a little fast, but OK. The 5k split was fine, then something happened at mile 4 and 5. The splits were way off and began clocking 6:30 miles. I couldn't believe that was the case. I missed mile 5 and was really thrown off. Finally at mile 6, where I saw my mother, things seemed to be a little better, but mentally those miles were tough. We went over a bridge and down an off ramp where I saw another girl that had been running with Katie. I quickly caught her and thought about passing her. Then I realized it was only mile 7 and we still had a long way to go. I ran with her and we picked up another guy. We hung together until mile 11 until the male and myself took off. Then around mile 12 we had to take a left hand turn, that we almost missed. I was mad. Then I realized I never saw my water bottle! I had taken my last gel that I was carrying at mile 11 and had missed my water bottle which had my gel. At mile 13.1 I saw Emily and Vince (1:21:58), which was great because it started to feel a little isolated on the course. Then I never saw the second table to get my gel! I freaked out. I couldn't possibly finish a marathon with no more gel. I took it conservatively from 14-17 because I was scared I would crash and burn f I ran faster without taking in any calories. FINALLY around mile 18.5 a guy on a bike was handing out gel. I went to grab one and it fell on the ground. I tried to pick it up and I missed. My hands were numb from the rain and my fingers weren't fitting in my gloves. I yelled to the guy on the bike to please come back. And he did! He made sure to get 2 gels in my hand before taking off. I told him I loved him. Although it had been drizzling all morning, the rain was starting to get heavy. I saw Emily and Vince again at mile 20, as well as my friends Kelly and Dan who were running in the other direction of the out and back section. I started to feel great after receiving my gel, but then the course got lonely again. I had dropped the guy I was running with and there was no one in sight. The rain made it hard to see and I was convinced several times I was no longer on the course. The last mile was by far my slowest. We had an uphill section and a couple turns. I crossed the line in 2:45:44 for third place. Saturday, September 13, 2014
The Hard. The Good. The Not so Good. The Hardest.
The Hard: Back to Altitude.
August 12th-19th I went back to Colorado for a week. After a long travel day Tuesday, I woke up Wednesday morning and headed for Boulder Reservoir. Given that I had a hard workout Tuesday morning before starting the travel and getting into my hotel late Wednesday morning I had no expectations for my first run at altitude. Surprisingly that first day felt O.K. I ran 8 miles that morning, then went to Fort Collins and ran another 5 that evening with Ellie and Abby, still feeling good. Thursday morning was another story. My "workout" was a disaster. Friday was even worse, I went out for a run in Highlands Ranch that felt ridiculously hard. Somehow I made it to Saturday and had a decent 21 miler (averaged 7:02 pace), which I found acceptable given I was unacclimated to altitude. Maybe it was the pancakes at Snooze that were waiting for me after the run. On my final day at altitude I had put in 91 miles the last 7 days. That was hard.
The Good: Back to NY and the Chris Thater 5k.
Saturday, August 23rd, 2014.
I drove out to Binghamton with Emily and Vince Saturday afternoon to race the Chris Thater Memorial 5k. The race started at 5:15 p.m., which made the day a little tricky, but at least we got to sleep in. When we got to Binghamton it was raining. The rain stopped just before the race and was still pretty humid, but the sun wasn't out, which was good. I went out pretty hard the first mile, 5:30, and then ran miles 2 and 3 pretty evenly. I finished 5th place overall in 17:33, an eleven second PR. After the race I had a workout, which I ran a little slower than I was suppose to, but I figured with the PR, it was okay. :). The post-race refreshments were good as well as the overall race organization and of course, the entertainment from our friend Lori.
The Not so Good: New Haven 20k.
Monday, September 1st, 2014.
Labor Day was the USATF National 20k Championship in New Haven, CT. Prior to knowing what the weather would be weeks in advance, we anticipated me to run low-mid 1:14. The predicted forecast leading up to the race however did not look promising. Sunday evening we had an elite tech meeting, which was pretty cool since we got to sing Happy Birthday to Molly Huddle (how many people can say they did that?!) and then I went to dinner with fellow Willow Street runner, Scott, and Katie, who I met the weekend prior at Chris Thater. At the start of the race Monday morning the temperature was already 79 degrees, 90% humidity and sunny. It was brutal and only got worse from there. Clearly goal times were out the window and it was all about racing for place. I went out with a group of girls who I decided to let go around mile 3. I settled into my own pace and continued the death march... Around mile 10 I started to catch a couple girls, and then at mile 11 caught 2 more. I finished 1:17:2x for 15th place. Overall I was very happy with where I finished place-wise. I think I speak for everyone at that race, NO ONE was running their goal time that day. It was by far the worst/hardest conditions I have ever raced in. My feet were so saturated that my insole slide out and was halfway up the back of my heel the last couple of miles. Despite the conditions, the experience being in the elite field/tent with Olympians and other big runners was awesome.
The Hardest: Last Hard Week.
Last high week. This week was pretty tough. Today I've run 96 miles the past 7 days (although my week ends tomorrow so I will be at 91 for the week). Tuesday I had 8 x 1000m (all between 3:27-3:30) with 90 second rest between. Thursday's workout was another hard one; 3 mile warmup, 4 miles averaged 6:09, 4 minute rest, 3 miles (6:14 pace), 3 minute rest, 2 miles (average 6:08), 2 minute rest, 1 mile 6:12, 2.5 cool down. Then 22 miles today. I'm beat! But overall I feel strong and hope that coming down in mileage these next 4 weeks refreshes me for the marathon!
August 12th-19th I went back to Colorado for a week. After a long travel day Tuesday, I woke up Wednesday morning and headed for Boulder Reservoir. Given that I had a hard workout Tuesday morning before starting the travel and getting into my hotel late Wednesday morning I had no expectations for my first run at altitude. Surprisingly that first day felt O.K. I ran 8 miles that morning, then went to Fort Collins and ran another 5 that evening with Ellie and Abby, still feeling good. Thursday morning was another story. My "workout" was a disaster. Friday was even worse, I went out for a run in Highlands Ranch that felt ridiculously hard. Somehow I made it to Saturday and had a decent 21 miler (averaged 7:02 pace), which I found acceptable given I was unacclimated to altitude. Maybe it was the pancakes at Snooze that were waiting for me after the run. On my final day at altitude I had put in 91 miles the last 7 days. That was hard.
The Good: Back to NY and the Chris Thater 5k.
Saturday, August 23rd, 2014.
I drove out to Binghamton with Emily and Vince Saturday afternoon to race the Chris Thater Memorial 5k. The race started at 5:15 p.m., which made the day a little tricky, but at least we got to sleep in. When we got to Binghamton it was raining. The rain stopped just before the race and was still pretty humid, but the sun wasn't out, which was good. I went out pretty hard the first mile, 5:30, and then ran miles 2 and 3 pretty evenly. I finished 5th place overall in 17:33, an eleven second PR. After the race I had a workout, which I ran a little slower than I was suppose to, but I figured with the PR, it was okay. :). The post-race refreshments were good as well as the overall race organization and of course, the entertainment from our friend Lori.
The Not so Good: New Haven 20k.
Monday, September 1st, 2014.
Labor Day was the USATF National 20k Championship in New Haven, CT. Prior to knowing what the weather would be weeks in advance, we anticipated me to run low-mid 1:14. The predicted forecast leading up to the race however did not look promising. Sunday evening we had an elite tech meeting, which was pretty cool since we got to sing Happy Birthday to Molly Huddle (how many people can say they did that?!) and then I went to dinner with fellow Willow Street runner, Scott, and Katie, who I met the weekend prior at Chris Thater. At the start of the race Monday morning the temperature was already 79 degrees, 90% humidity and sunny. It was brutal and only got worse from there. Clearly goal times were out the window and it was all about racing for place. I went out with a group of girls who I decided to let go around mile 3. I settled into my own pace and continued the death march... Around mile 10 I started to catch a couple girls, and then at mile 11 caught 2 more. I finished 1:17:2x for 15th place. Overall I was very happy with where I finished place-wise. I think I speak for everyone at that race, NO ONE was running their goal time that day. It was by far the worst/hardest conditions I have ever raced in. My feet were so saturated that my insole slide out and was halfway up the back of my heel the last couple of miles. Despite the conditions, the experience being in the elite field/tent with Olympians and other big runners was awesome.
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| Bottom right corner blur. |
The Hardest: Last Hard Week.
Last high week. This week was pretty tough. Today I've run 96 miles the past 7 days (although my week ends tomorrow so I will be at 91 for the week). Tuesday I had 8 x 1000m (all between 3:27-3:30) with 90 second rest between. Thursday's workout was another hard one; 3 mile warmup, 4 miles averaged 6:09, 4 minute rest, 3 miles (6:14 pace), 3 minute rest, 2 miles (average 6:08), 2 minute rest, 1 mile 6:12, 2.5 cool down. Then 22 miles today. I'm beat! But overall I feel strong and hope that coming down in mileage these next 4 weeks refreshes me for the marathon!
Sunday, August 10, 2014
Mo Miles & Bridge of Flowers 10k
Well I have officially never ran so many miles in my life! This is what I have ran the past 4 weeks:
July 14th-July 20th: 76.5 miles total. Long run, 17 miles, 6:44 pace, progression, closed 6:06.
July 21st-July 27th: 82 miles total. Workouts Tuesday and Thursday. Long run Sunday, Lake Placid, easy with pick-up mid-run.
July 28th-August 3rd: 91 miles total. Workouts Tuesday and Thursday. Long run Saturday, 20 miles (6:44 average pace).
August 4th-August 10th: 81 miles total. Workout Wednesday. Bridge of Flowers 10k Saturday. Long run 16 miles easy on Sunday.
Overall I am tired. At first I felt great, now I think it's finally catching up and I have been napping when I can.
Saturday, August 9th
Bridge of Flowers 10k
Shelburne Falls, MA
Well the hill lived up to it's name! I woke up around 4:45 Saturday morning and met several of my teammates at 5:15 to carpool to the race. The drive was a little less than 2 hours and we arrived in plenty of time. Packet pickup was easy, as was getting the start. The sun had already made its way out that morning and was intense. I warmed up as normal and got to the start. The first mile was a gradual uphill with a little downhill as well. I went through the first mile in 5:55. The second mile started downhill, then started to climb a bit. The just before the mile 2 mark came the hill. It was huge! I knew this was going to be the case. The positive side of this climb was that it was mostly shaded. My pace dropped significantly, but it wasn't worth trying to kill myself on this hill, I wasn't going to be making up that much time. I was happy I ran the whole thing, although I heard power walking up this was more effective, so I may try that another time :). Around 2.7 the hill was over and it took another quarter of a mile to get my legs back. I thought I would make up more time on mile 4 going downhill, but I didn't. Mile 5 was tough and seemed to get warm. There's one last hill around 5.5 and then you head downhill to the finish. The crowd was fantastic, especially around the bridge near the finish. I finished in 38:49, which was a little slower than I had anticipated, but still finished first by over a minute. My splits from my watch were as follows; 5:55, 5:55, 8:15, 5:40, 6:05, 5:45. Below is a link that has the course elevation.
After the race and cool down were awards. The post-race food was pretty good and the awards were great. I didn't even know anything about the awards/prize money going into this race, so it was a nice surprise :) Our open team finished second and our master's/master's+ both won! We went for ice cream afterwards at a local shop, which was fantastic. Overall, it was a great day with great people.
Friday, July 18, 2014
Boilermaker 15K
Second week of marathon training: Total 74.15 miles
Third week of marathon training: Total: 62.5 miles. Boilermaker on Sunday.
Boilermaker 15k
Sunday, July 13th, 2014
Well Boilermaker lived up to its name this year. It wasn't really the temperature or sun that made it tough, but the humidity. It was 80% humidity at the start and about 75 degrees. I essentially felt awful the majority of the race from the start and wanted to drop out during the first 5k several times... I am glad I finished the race and although I wasn't happy with my time (only because my 15k split during my half marathon was significantly faster, 55:39), I was happy with where I finished overall.
First 5k: 19:00
Second 5k: 18:56
Third 5k: 18:55
17th female overall
1st non-elite female runner
1st female finisher from NY
6th American
1st age-group
After the race some local runners and myself did a cool down. I then met up with some friends, had a beer, and then headed back home with Vince and Janne. Emily had lunch for us (and dessert!) when we came back. Overall it was a fun weekend, which is what I think the Boilermaker is about (and not so much the time you run) given it is in July on a relatively tough course.
"We all have dreams, in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline and effort."
- Jesse Owens
Third week of marathon training: Total: 62.5 miles. Boilermaker on Sunday.
Boilermaker 15k
Sunday, July 13th, 2014
Well Boilermaker lived up to its name this year. It wasn't really the temperature or sun that made it tough, but the humidity. It was 80% humidity at the start and about 75 degrees. I essentially felt awful the majority of the race from the start and wanted to drop out during the first 5k several times... I am glad I finished the race and although I wasn't happy with my time (only because my 15k split during my half marathon was significantly faster, 55:39), I was happy with where I finished overall.
First 5k: 19:00
Second 5k: 18:56
Third 5k: 18:55
17th female overall
1st non-elite female runner
1st female finisher from NY
6th American
1st age-group
After the race some local runners and myself did a cool down. I then met up with some friends, had a beer, and then headed back home with Vince and Janne. Emily had lunch for us (and dessert!) when we came back. Overall it was a fun weekend, which is what I think the Boilermaker is about (and not so much the time you run) given it is in July on a relatively tough course.
Week 3 of marathon training is kicking my butt! I am glad to say I really have never worked this hard in my life, so hopefully it will pay off. I'll be at 77 miles at the end of the week. I finally gave in and spent the money on a massage today. It makes me think you can really accomplish almost anything if you put in the time and effort. And for me, that is something I decided I wanted to do. I don't have children, I am currently putting any serious dating on hold and I have the nearby support of family and friends to make this my priority right now. And for those that have been supportive thus far, I thank you. :)
- Jesse Owens
Sunday, June 29, 2014
Spring Wrap-up & week 1 of Marathon Training
So it has been awhile since I have posted anything. I've been busy with training, moving, work, and things that weren't really any value to my time... Anyway, I just finished my first week of my marathon block and I'm very excited for this fall!Recaps:
Brooklyn Half Marathon:
Saturday, May 17th, 2014
The race ended up being fantastic, however I did not think that was going to be the case that morning. The race started at 7:00 a.m., which required us to leave the hotel around 5:20. By the time we got to the start, we missed baggage check and were forced to put our bags in the "late baggage van". By the time I got into my corral (which was 6:40) I had barely warmed up. I then stood in the corral for 30 minutes (the race started 10 minutes late because of parked vehicle on the course). At that point I thought this wasn't going to be the race... but it was.
The first 5k was fast. 18:20. The second 5k was slow, I worried I had ruined my race as I slowed down during this portion, however this was the hilliest section. The second 10k of the race ended up being faster than the first 10k and I held my pace until the finish. The official race time was 1:18:28, a 2 minute 53 second PR! This was good for 7th place overall female in a field of more than 25,000 runners!| Bertasso | Karen | F29 | 625 | Scotia | NY | USA | 106 | 7 | 4 | 1:18:28 | 0:18:19 | 0:37:18 | 0:55:39 | 1:14:19 | 06:00 | 1:18:28 | 11 | 83.90 % |
Freihofer's
Saturday, May 30th, 2014
This course has always been a struggle for me. I have never run well here, which messes with me mentally prior to the race. I ran 17:59 for 22nd place, which is by far my fastest Frehoifer's ever.
OK 5K
Saturday, June 7th
This race was a little disappointing. Although I won, and ran a 1 second PR, I did want to run a little faster. It's totally fine though :) 5k is not my speciality and I had a blast with my teammates after, we even went to the orchard and tasted some apple infused alcohol :)
Adirondack Distance Run (10 miler)
June 22nd, 2014
This race was one I was a little nervous about. The course is very hilly. I hate hills. After Brooklyn Half I thought about doing this race and trying to break 60 minutes. I went through the 10 mile mark at Brooklyn well under 60 minutes and figured even though this race was hilly, maybe I could do it. Then I started looking at the history of race results. In the past 37 years of the race only a few girls (1980's and one in 1997) were capable of running under 60 minutes on this course. A lot of the fast women I have looked up to over the years never broke 62 minutes on this course. Thus, I changed my game plan and decided I would shoot for anything between 61 and 62 minutes.
It was a great day weather wise for the race, which was beneficial for everyone. I went through the first 5 miles in 30:01. I thought maybe a sub-60 was still within reach. Then came the hills going up to mile 8. I went though mile 8 around 48:14, mile 9 in 54:11, I started to really dig deep. However, there still seemed to be hills! I finished in 60:09 for first place. This was also the 5th fastest time in the history of the event and fastest female time since 1997. I was happy. :)
We got in some more miles after the race, I took a quick dip in Lake George before the awards ceremony and then we went to brunch.
Week 1 of Marathon Training:
Once again I am working with Coach Mike from Stride Ahead Coaching and will run a fall marathon (Hartford or Chicago). This week was about building my miles back up since I took a little break after Brooklyn. I ran 67.5 miles with my long run yesterday of 15.7 miles (averaged 6:47 pace). Overall I feel good despite 3 long days in the OR last week and my house warming party :)
Thursday, April 17, 2014
Spring is Here!
April 17th, 2014.
It has been awhile. I moved back to NY in the beginning of February, started work, finally started to increase my mileage, started workouts and have ran a few races. The "altitude advantage" is completely gone and I am very relieved that the times I am running at the moment are strong. One of my biggest fears upon moving back was that I would slow down significantly after loosing my altitude boost. The spring race season started off with Running of the Green in mid-March. After leading the first 3 miles, I came up short in the last mile; clocking 23:11 for 4 miles (5:48 pace, age-graded 83%).
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The following weekend was the Syracuse Half Marathon, which was awful. There was almost an inch of snow on the road that morning and the temperature was mid-teen's with a horrible wind. Aside from the horrific conditions, I also wore racing flats with no traction, which resulted in a different stride and sore hip flexors.
Next I ran the Delmar Dash 5 miler in 28:58, loosing by 1 second to the woman I lost to at ROTG (6 seconds). Our pace was the same for the 5 miler as it was for the 4 miler and our age-graded % went up, so overall it was a great time. Long runs and workouts have been going well. I ran 17 miles a few weekends ago with my buddy Eamon averaging 6:30 pace. Something I would have never done at altitude. Overall, I hope I can continue this pace without breaking down. I have been a little eager to tackle a marathon this spring/summer as I feel I truly am in the best shape of my life, but I know I should wait. The temperatures are only going to continue to rise (and I am not good in heat) and my long runs and mileage are still not there for running a marathon PR. And truthfully, there is no point for me to be racing a marathon again unless I am going to really try to PR.
So what is next?
This weekend I will run the BAA 5k. I am extremely excited as I haven't raced a 5k at sea level in almost a year. My 5k split during the 5 miler the other weekend was 17:47, so hopefully I will be faster than that! :) Although I have mixed emotions going to Boston this weekend, I absolutely love the city. Last year I went to support a good friend. Things were messed up at the end and ultimately I went back to the finish area well after we had finished running. It was at that time when my cell phone died and I decided I had enough. My friend had left (or we just made a poor post-race plan), I was disappointed and walked to the train station a block away. It was there when the bombs went off and I heard all the sirens. I got on one of the last trains to depart the city that day. By the time I finally made it off the commuter rail and to my car, I plugged in my phone. I started my drive back to Albany watching the continuous influx of state troopers going in the eastbound direction as I returned numerous phone calls ensuring others I was okay.
April 19th- BAA 5k, Boston MA
April 27th- James Joyce Ramble 10k, Dedham, MA
May 17th- Brooklyn Half Marathon, Brooklyn, NY
May 31st- Freihofer's 5k for Women, Albany, NY
June will likely be a down month in preparation to start marathon training in July with the goal to run sub-2:47 at Chicago in October!
"We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort."
-Jesse Owens
It has been awhile. I moved back to NY in the beginning of February, started work, finally started to increase my mileage, started workouts and have ran a few races. The "altitude advantage" is completely gone and I am very relieved that the times I am running at the moment are strong. One of my biggest fears upon moving back was that I would slow down significantly after loosing my altitude boost. The spring race season started off with Running of the Green in mid-March. After leading the first 3 miles, I came up short in the last mile; clocking 23:11 for 4 miles (5:48 pace, age-graded 83%).
The following weekend was the Syracuse Half Marathon, which was awful. There was almost an inch of snow on the road that morning and the temperature was mid-teen's with a horrible wind. Aside from the horrific conditions, I also wore racing flats with no traction, which resulted in a different stride and sore hip flexors.
Next I ran the Delmar Dash 5 miler in 28:58, loosing by 1 second to the woman I lost to at ROTG (6 seconds). Our pace was the same for the 5 miler as it was for the 4 miler and our age-graded % went up, so overall it was a great time. Long runs and workouts have been going well. I ran 17 miles a few weekends ago with my buddy Eamon averaging 6:30 pace. Something I would have never done at altitude. Overall, I hope I can continue this pace without breaking down. I have been a little eager to tackle a marathon this spring/summer as I feel I truly am in the best shape of my life, but I know I should wait. The temperatures are only going to continue to rise (and I am not good in heat) and my long runs and mileage are still not there for running a marathon PR. And truthfully, there is no point for me to be racing a marathon again unless I am going to really try to PR.
So what is next?
This weekend I will run the BAA 5k. I am extremely excited as I haven't raced a 5k at sea level in almost a year. My 5k split during the 5 miler the other weekend was 17:47, so hopefully I will be faster than that! :) Although I have mixed emotions going to Boston this weekend, I absolutely love the city. Last year I went to support a good friend. Things were messed up at the end and ultimately I went back to the finish area well after we had finished running. It was at that time when my cell phone died and I decided I had enough. My friend had left (or we just made a poor post-race plan), I was disappointed and walked to the train station a block away. It was there when the bombs went off and I heard all the sirens. I got on one of the last trains to depart the city that day. By the time I finally made it off the commuter rail and to my car, I plugged in my phone. I started my drive back to Albany watching the continuous influx of state troopers going in the eastbound direction as I returned numerous phone calls ensuring others I was okay.
April 19th- BAA 5k, Boston MA
April 27th- James Joyce Ramble 10k, Dedham, MA
May 17th- Brooklyn Half Marathon, Brooklyn, NY
May 31st- Freihofer's 5k for Women, Albany, NY
June will likely be a down month in preparation to start marathon training in July with the goal to run sub-2:47 at Chicago in October!
"We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort."
-Jesse Owens
Saturday, January 25, 2014
2014 Goals!
January 25th, 2014
Well I can finally run again and it's been great, despite feeling like I am starting all over again at altitude! I ran my longest run yesterday since CIM, which was only 10 miles, but a good start, especially since I averaged 6:57 pace. I feel confident that once I get my legs used to the miles again and start speed work I will be ready to rock out this spring! So what are the plans? I am going to race Running of the Green (4 miler) on March 15th. The following weekend I am running the Syracuse Half Marathon. I do not anticipate this to be my fastest half marathon, but hopefully a decent run for this early in the season. The first weekend in April I will run Delmar Dash with the goal of running ~30 seconds faster than last year. May 17th, is my goal race, Brooklyn Half Marathon, with the hope to run sub 80 minutes. From there I will take a month relatively relaxed before starting another training cycle in preparation for Chicago Marathon. We will see how it goes! I am moving back to NY next weekend, which means I will loose any altitude advantage I gained. I hope being at sea level will help me run my workouts at a faster pace! I had my iron levels check last month and they looked great, which is very encouraging. Maybe I have found my solution to iron deficiency and iron transfusions... Hema Plex!
Happy Running
Well I can finally run again and it's been great, despite feeling like I am starting all over again at altitude! I ran my longest run yesterday since CIM, which was only 10 miles, but a good start, especially since I averaged 6:57 pace. I feel confident that once I get my legs used to the miles again and start speed work I will be ready to rock out this spring! So what are the plans? I am going to race Running of the Green (4 miler) on March 15th. The following weekend I am running the Syracuse Half Marathon. I do not anticipate this to be my fastest half marathon, but hopefully a decent run for this early in the season. The first weekend in April I will run Delmar Dash with the goal of running ~30 seconds faster than last year. May 17th, is my goal race, Brooklyn Half Marathon, with the hope to run sub 80 minutes. From there I will take a month relatively relaxed before starting another training cycle in preparation for Chicago Marathon. We will see how it goes! I am moving back to NY next weekend, which means I will loose any altitude advantage I gained. I hope being at sea level will help me run my workouts at a faster pace! I had my iron levels check last month and they looked great, which is very encouraging. Maybe I have found my solution to iron deficiency and iron transfusions... Hema Plex!
Happy Running
Thursday, January 2, 2014
See ya 2013!
January 1st, 2014
Reflecting on 2013.
As I sit here on the first day of the new year with ice on my knee and not a single mile to log for the new year, I realize I really cannot complain. 2013 was a fabulous year for me. Prior to moving to Colorado I ran a very disappointing race at Chicago Marathon. I signed up for California International Marathon immediately after and got myself back on the track 10 days later. I ran 800 meter repeats for my first workout back, faster than I had ever run in my life for repeats (2:50-2:53). I knew I was in great shape and I had just completed 8 iron infusions and felt great. That weekend, I got in the car and started the drive out to Colorado. That is when the plantar fascitis started. I got to Colorado, my start date for work got pushed back 2 weeks and I was alone, knew no one and couldn't run! Ug! I decided I wouldn't run CIM and took some time off. January 1st, 2013, I had finally just started running again, but given I was home for Christmas, the whole running at altitude was still new for me. I ran the 5k at Runner's Roost New Year's day, a very slow 20:08 or something like that. I signed up for the Colorado Marathon and started working with a coach. My marathon training was going slow due to frequent, but small set backs with my foot. I had gone to PT, taped, iced, steroid injections, NSAIDs, it was tough. Eventually I got orthotics and I think that made the biggest difference. I decided to go back to the east coast and run New Bedford Half on March 17th. I had no idea if I would finish, run pain free, let alone run well. I ran 1:23:1X, a huge PR. I continued to train for the marathon, but still had no idea if I would be ready to run a race of that distance based off my training. Well I did, and ran another huge PR, 2:59:39. I was thrilled. I took a couple weeks off and then started back with low mileage. I went home for Freihofer's (huge disaster for several reasons) and then a week later ran the OK 5K in 18:15, which was another PR. Fast forward to July, I started my training cycle for my next marathon. We really started to ramp things up and I was doing more races at altitude (which will always be slower), but still managed a 1:24:25 half and 38:10 10k at over 7,000 feet. In September I went back to NY to run a half marathon with the goal of running 1:22. I ended up running 1:21:21 and felt great. I was ready for the marathon and wanted to really run well, my goal was 2:53. Well the marathon backfired on me and I dropped out at mile 20. I had never dropped out of a race in my life, but this was the best decision I ever made. I ended up in the medical tent twice and was unable to keep anything down. I bounced back quickly (I went for a run the next morning) and started to trained again with the goal of running California International in December. On Thanksgiving, I ran the Troy Turkey Trot 10k in 37:10 on a brutally cold and windy day. My knee had started to bother me slightly around this time and being so close to the marathon, I was freaking out. I started doing exercises to strengthen my quads and fix whatever patella tracking issues was going on. Thankfully I made it to the marathon start line healthy.
December 8th, 2013
California International Marathon
It was cold. The bus ride to the start seemed long and it was dark. Once we arrived, I got off the bus and found my way to the elite tents. It was around 24 degrees and despite the heated tents, it was still cold. As the start of the race approached, girls stripped down to spankies, shorts, bras, tank tops. My god I thought! I got on the start line wearing 3/4 pants, compression socks, a tech t-shirt with my singlet over it, arm warmers, a throw away long sleeve, gloves and a ski band. I questioned my abundance of clothes from the time we had to stand at the start until the gun went off. I was certain I overdressed. I threw away my long sleeve around mile 2. I decided not to place a water bottle at the first fluid station, so I took a cup of water the race was offering to everyone. Ice on the ground under the volunteers handing out water, great. I took the cup, ice? Yes. The water was frozen. The next fluid station my bottle was there, however I missed this. I made the decision, rather late, to turn back around and go get it. At this point there were 2 girls I was running with, one from NYC who wanted to break 2:50 and another girl who wanted to do the same. We ran evenly over the next several miles, I felt relaxed. The hills weren't bad at all. Whatever few extra seconds it took to get up these several little rollers, was made up for on the descents. All I wanted to do was get to the half-way point and start racing. Once I hit mile 13.1, I got into race mode. Maybe a little too much, since I ran a 6:14 for mile 14! But I felt strong over the next 10 miles. I was extremely happy with my outfit later on in the race. I was not too warm at all. My hands, despite gloves and hot hands, were still frozen, which made accessing my gels from my zippered pouch extremely hard. I had difficulty getting the tops of my water bottles as well (note to self, next time use different water bottle tops). Gels were semi-frozen and I was practically chewing them. I still felt great up though mile 23-24. It wasn't even that I felt bad after those miles, but the headwind became a challenge. I hate running in the wind and at that point in the race I didn't have much left to fight it. I tried to tuck in behind some guys, but they took off after several seconds. There were a few turns at the finish as well that I feel cost me a few seconds. It's so easy to actually "see" the finish line and then start to kick vs seeing mile 26 and no finish line. You can't see the finish line until the last 40 feet, which is something I wish I had known because mentally I was waiting until I saw the finish line to kick. For some reason I had pictured the finish in my head as a long stretch to the capital building. Regardless, I ran 2:50:01. A solid race, evenly ran and felt great. No medical tent. No puking. Once I changed (and had to have some lady help me because my fingers didn't work!) I jogged, yes jogged back to my hotel. It was so cold!
Recovery.
I took some time off, I know, not enough. Monday, Tuesday and Wednesday I didn't run. Thursday, December 12th, I felt great, it was a nice day, I figured I would try it. I ran 3 easy miles. Harmless right? Friday, I decided to run 4 miles easy again, no big deal. Saturday, we had a women's 3 mile run and yoga, and felt my knee a bit, time for new shoes then right? Sunday, we went skiing. Probably didn't help, the downhill skiing as fast as I could go. Monday, ran 4 miles easy. Tuesday, 5 miles hardish. I had to stop about .25 into my run to stretch because my knee hurt, but I decided to do my run anyway, it practically went away after stretching... well the next morning I went to run and made it the same .25, I stopped and stretched and tried to start again. This time however, there was no way I could run. I walked back. Thursday I took off, I could barely walk down the stairs my knee hurt so bad. Friday, I got in for a massage thinking that would help. Saturday I met some friends in Boulder to run. Ug. Somehow I finish an easy 5 miles with a few stops with them, but that was it. Sunday, Monday and Tuesday no running. Wednesday, Christmas! I had to run right?! I made it 2 miles of running total with lots of walking breaks in between. Not fun. Saturday I purposefully did a walk/run for a few miles. Sunday, surprise, I ran 3 miles on the treadmill at a 2% incline with no "sharp" pain. Great, Monday, couldn't do anything. So now I sit here writing this, realizing how I didn't really "rest" after and this is probably a good day to not run. 2014.
Since the marathon I have really struggled with the concept of moving back home. 7 more minutes to make trials and I am leaving elevation now?! I can't base my entire life off of running, although that would be nice, but I do wonder if I should have waited another year before moving back. No matter where I am this year my goals will be to stay healthy, train hard, have fun and keep striving for PR's.
Reflecting on 2013.
As I sit here on the first day of the new year with ice on my knee and not a single mile to log for the new year, I realize I really cannot complain. 2013 was a fabulous year for me. Prior to moving to Colorado I ran a very disappointing race at Chicago Marathon. I signed up for California International Marathon immediately after and got myself back on the track 10 days later. I ran 800 meter repeats for my first workout back, faster than I had ever run in my life for repeats (2:50-2:53). I knew I was in great shape and I had just completed 8 iron infusions and felt great. That weekend, I got in the car and started the drive out to Colorado. That is when the plantar fascitis started. I got to Colorado, my start date for work got pushed back 2 weeks and I was alone, knew no one and couldn't run! Ug! I decided I wouldn't run CIM and took some time off. January 1st, 2013, I had finally just started running again, but given I was home for Christmas, the whole running at altitude was still new for me. I ran the 5k at Runner's Roost New Year's day, a very slow 20:08 or something like that. I signed up for the Colorado Marathon and started working with a coach. My marathon training was going slow due to frequent, but small set backs with my foot. I had gone to PT, taped, iced, steroid injections, NSAIDs, it was tough. Eventually I got orthotics and I think that made the biggest difference. I decided to go back to the east coast and run New Bedford Half on March 17th. I had no idea if I would finish, run pain free, let alone run well. I ran 1:23:1X, a huge PR. I continued to train for the marathon, but still had no idea if I would be ready to run a race of that distance based off my training. Well I did, and ran another huge PR, 2:59:39. I was thrilled. I took a couple weeks off and then started back with low mileage. I went home for Freihofer's (huge disaster for several reasons) and then a week later ran the OK 5K in 18:15, which was another PR. Fast forward to July, I started my training cycle for my next marathon. We really started to ramp things up and I was doing more races at altitude (which will always be slower), but still managed a 1:24:25 half and 38:10 10k at over 7,000 feet. In September I went back to NY to run a half marathon with the goal of running 1:22. I ended up running 1:21:21 and felt great. I was ready for the marathon and wanted to really run well, my goal was 2:53. Well the marathon backfired on me and I dropped out at mile 20. I had never dropped out of a race in my life, but this was the best decision I ever made. I ended up in the medical tent twice and was unable to keep anything down. I bounced back quickly (I went for a run the next morning) and started to trained again with the goal of running California International in December. On Thanksgiving, I ran the Troy Turkey Trot 10k in 37:10 on a brutally cold and windy day. My knee had started to bother me slightly around this time and being so close to the marathon, I was freaking out. I started doing exercises to strengthen my quads and fix whatever patella tracking issues was going on. Thankfully I made it to the marathon start line healthy.
December 8th, 2013
California International Marathon
It was cold. The bus ride to the start seemed long and it was dark. Once we arrived, I got off the bus and found my way to the elite tents. It was around 24 degrees and despite the heated tents, it was still cold. As the start of the race approached, girls stripped down to spankies, shorts, bras, tank tops. My god I thought! I got on the start line wearing 3/4 pants, compression socks, a tech t-shirt with my singlet over it, arm warmers, a throw away long sleeve, gloves and a ski band. I questioned my abundance of clothes from the time we had to stand at the start until the gun went off. I was certain I overdressed. I threw away my long sleeve around mile 2. I decided not to place a water bottle at the first fluid station, so I took a cup of water the race was offering to everyone. Ice on the ground under the volunteers handing out water, great. I took the cup, ice? Yes. The water was frozen. The next fluid station my bottle was there, however I missed this. I made the decision, rather late, to turn back around and go get it. At this point there were 2 girls I was running with, one from NYC who wanted to break 2:50 and another girl who wanted to do the same. We ran evenly over the next several miles, I felt relaxed. The hills weren't bad at all. Whatever few extra seconds it took to get up these several little rollers, was made up for on the descents. All I wanted to do was get to the half-way point and start racing. Once I hit mile 13.1, I got into race mode. Maybe a little too much, since I ran a 6:14 for mile 14! But I felt strong over the next 10 miles. I was extremely happy with my outfit later on in the race. I was not too warm at all. My hands, despite gloves and hot hands, were still frozen, which made accessing my gels from my zippered pouch extremely hard. I had difficulty getting the tops of my water bottles as well (note to self, next time use different water bottle tops). Gels were semi-frozen and I was practically chewing them. I still felt great up though mile 23-24. It wasn't even that I felt bad after those miles, but the headwind became a challenge. I hate running in the wind and at that point in the race I didn't have much left to fight it. I tried to tuck in behind some guys, but they took off after several seconds. There were a few turns at the finish as well that I feel cost me a few seconds. It's so easy to actually "see" the finish line and then start to kick vs seeing mile 26 and no finish line. You can't see the finish line until the last 40 feet, which is something I wish I had known because mentally I was waiting until I saw the finish line to kick. For some reason I had pictured the finish in my head as a long stretch to the capital building. Regardless, I ran 2:50:01. A solid race, evenly ran and felt great. No medical tent. No puking. Once I changed (and had to have some lady help me because my fingers didn't work!) I jogged, yes jogged back to my hotel. It was so cold!
Recovery.
I took some time off, I know, not enough. Monday, Tuesday and Wednesday I didn't run. Thursday, December 12th, I felt great, it was a nice day, I figured I would try it. I ran 3 easy miles. Harmless right? Friday, I decided to run 4 miles easy again, no big deal. Saturday, we had a women's 3 mile run and yoga, and felt my knee a bit, time for new shoes then right? Sunday, we went skiing. Probably didn't help, the downhill skiing as fast as I could go. Monday, ran 4 miles easy. Tuesday, 5 miles hardish. I had to stop about .25 into my run to stretch because my knee hurt, but I decided to do my run anyway, it practically went away after stretching... well the next morning I went to run and made it the same .25, I stopped and stretched and tried to start again. This time however, there was no way I could run. I walked back. Thursday I took off, I could barely walk down the stairs my knee hurt so bad. Friday, I got in for a massage thinking that would help. Saturday I met some friends in Boulder to run. Ug. Somehow I finish an easy 5 miles with a few stops with them, but that was it. Sunday, Monday and Tuesday no running. Wednesday, Christmas! I had to run right?! I made it 2 miles of running total with lots of walking breaks in between. Not fun. Saturday I purposefully did a walk/run for a few miles. Sunday, surprise, I ran 3 miles on the treadmill at a 2% incline with no "sharp" pain. Great, Monday, couldn't do anything. So now I sit here writing this, realizing how I didn't really "rest" after and this is probably a good day to not run. 2014.
Since the marathon I have really struggled with the concept of moving back home. 7 more minutes to make trials and I am leaving elevation now?! I can't base my entire life off of running, although that would be nice, but I do wonder if I should have waited another year before moving back. No matter where I am this year my goals will be to stay healthy, train hard, have fun and keep striving for PR's.
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