Category Archives: Running

Walt Disney World Half-Marathon Race Recap

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Last Saturday I ran the Walt Disney World Half-Marathon and shocked myself with a huge PR! I went into this race thinking I’d just run it and take it easy- I’d be happy with whatever finish time I got. But at a certain point in the race, I knew I was on track to set a big PR so I decided (literally mid-race) to start racing.

I was put in corral B and lined up with Megan and Cait, two of my speedy Runner’s World co-workers, and we all had on our matching Runner’s World singlets. They were doing the Goofy Challenge (running the half and the full the next day) so they said they were going to take it easy during the half, which meant they would run at my pace (#slowpokediaries).

Disney Singlet pic

Cait, Megan and I before the race started (at about 4 a.m.)

We were right next to the 2:00 pacer but soon realized he was actually going much faster than he was supposed to.  Some of our other coworkers, Robert, Jeff, Mark and Chris, who were a little farther back in the corral, caught up to us and promptly zoomed by because they were taking it easy too- which meant 7:38 pace for them.

I forget exactly when Megan and Cait got away from me but it was somewhere around 5 miles. I was fine with this though because I really didn’t want to push it too hard or hold them back. However, it was also around this point when I realized I was pretty far ahead of the 2:00 pacer. This is when I decided to kick it up.

Looking back this was probably the worst time to kick it up because we were about the enter the Magic Kingdom where the course would narrow down from a four-lane highway to a three-abreast road, but we all make mistakes- especially in races. I did a lot of weaving and dodging going through the park but I have to admit it was pretty cool to run through it and see all of the characters.

Running through the Magic Kingdom got me really pumped and my pace reflected that- I was running 8:50’s which is a bit quick for a half for me. But once we left the park we were back to the highway and back to boredom and I also saw the 2:00 pacer get ahead of me.

I honestly really hated the highway portions of the half, which unfortunately was the majority of the course I think. The highways were pretty bare except for the water stops and some marching bands along the way. Also, the on-ramps killed me because the contour of the ramp was really hard on my hips.

I tried not to look at my watch during the race because I wanted to run at a pace that felt comfortable, not at a pace that would predict an ideal finish time but around mile 11, just before a huge on-ramp, I checked and saw that I was doing much better than I anticipated. However, at this point the sun was starting to come over the trees and it was getting HOT.

This last on-ramp killed me. After running on a flat course for the majority of a race and then hitting a quarter mile on-ramp with a tough contour, I was exhausted. I just wanted to be done. But I knew I was so close, I could hear the announcer yelling out finisher’s names so I decided to push.

The course had us run around the big space ball at Epcot and come in for the home stretch. I glanced at my watch to see the distance and it read 13.08 but the finish line seemed so far away. Nevertheless, I pushed through the pain in my legs and my possibly dehydrated self and crossed the finish line in 2:02:22– a HUGE 17-minute PR! I really thought I was going to go sub-2 (and my Garmin said I ran 13.28 miles so I probably did go sub-2 for 13.1) but I was so ecstatic!

As soon as I crossed I was delirious and tired and just wanted water. I got my medal and made it back to the race retreat somehow where I was greeted by all of my coworkers with congratulations.

Finished!

Finished!

I learned a lot from this race that I didn’t expect going into it.

  • This was not a goal race for me by any means but I knew I’d do better than my first half but I honestly didn’t expect to PR by that much.
  •  I knew the course was going to be pretty flat, which to me meant it would be fast, but it ended up being really hard on my legs. I couldn’t believe how tired they were after the finish.
  • I was nervous because I didn’t get a lot of sleep the night before (race started at 5:30 a.m. and I had to be on the bus to the race retreat at 3 a.m.- i.e. 2:30 a.m. wake up) but I don’t think it effected my running too much.
  • I wish I hadn’t been on my feet the Thursday and Friday before the race but I was working so there wasn’t much I could do about that.
  • I thought the heat was going to be hard but really it was the humidity that killed it. I have been used to running in the northeast so suddenly running in completely different weather conditions was a shock.
  • I ran in new running apparel, which is usually a bad idea, but I had to wear my awesome Runner’s World singlet and now, I will forever think of it as lucky.

I know this is a super long recap (and I usually hate race recaps like this) but I think this race deserved it. The Disney Half-Marathon was a great race and although it would have been amazing to run sub-2, I am really, really happy with the outcome!

Final stats:

13.28 miles in 2:02:22

9:11 average pace

1585 calories

Did you run at the Walt Disney World Marathon weekend? If so, how did it go?

Monday Motivation: Draw a Map and Run

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It’s been a VERY busy last couple of days with the Walt Disney World Marathon Weekend I went to with Runner’s World but it was an amazing weekend. I ran the half-marathon (race recap to come later) and hit a HUGE PR! The race gave me the confidence to go forward with the 2013 run resolution a little sooner than I planned (again, post to follow) but I’m feeling good about it and can’t wait to start. Meanwhile, a little Monday Motivation is always good and I saw this graphic on Pinterest and had to share it. Run strong this week!

draw a map and run

Monday Motivation: There’s No Such Thing as Bad Weather

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This is an important reminder for winter running. While it might feel better to sleep in and snuggle in your bed on a cold Saturday morning, you’ll feel much better when you come home after a nice long run. You can always warm up with a warm cup of hot chocolate for the rest of the day! Happy running this week!

No such thing as bad weather

Taper Week Ramblings: runDisney Half-Marathon in One Week

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disney halfTo set a time goal or not to set a time goal, that is the question…

When I ran my first half-marathon I didn’t set a time goal except to finish the race. I spent the week before the race going through taper madness and running through every possible race-day scenario I could think of.

“I can totally run sub-2 hours,” I assured myself.  “What if I can’t get to the water stations?” I thought. “Should I bring one Gu packet or two?” I wondered. “Where should I line up at the start?”

All of these questions were racing through my mind as my mileage decreased and my free time to think increased.  They were also questions and assumptions based on my “perfect” training when everything was in my control. Then, I looked at the weather- a September nor’easter was expected to hit the coast of New Hampshire at the exact same time as the race start- great.

That’s the thing about running and racing. You can train and prepare for 12 weeks, like I did for the Hampton Rockfest Half-Marathon, controlling your nutrition, mileage, pace, sleep and wardrobe and then the one thing that’s out of your control- the weather- can come in and mess it all up. From then on out I learned the only thing you can do is trust in your training and hope for the best.

I ran a 2:18:17 half-marathon that day, 18 minutes slower than what I had expected. Now, I’m about to run the runDisney Half-Marathon next weekend and I’m feeling extremely confident. One co-worker thinks I’ll be able to go sub-2 but I’m trying not to get my hopes up. This is going to be my second half-marathon and I didn’t even follow a training plan. I’ve really only been training for this race for about a month and a half just by upping my long-run mileage on the weekends but I’m very confident in how I’ve been doing.

My weekly mileage is the highest it’s ever been- logging 25-30 miles a week- and my paces are better than ever. While I don’t want to set any specific time goal for Disney, I have a number in mind and I’m pretty sure I can hit it, pending any extreme weather and the fact that the start time is 5:30 a.m. I’m really starting to look forward to the half and the entire runDisney Marathon Weekend with the Runner’s World Challenge. If I race well, great and if not, there’s always going to be another one. Next up on my taper madness ramblings… what to pack?!

{Friday Faves} Reads, Raves and Runs

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  • I wrote a post yesterday asking you to help a former colleague of mine and incredible journalist, James Foley, who was kidnapped in Syria while on assignment and has been missing for six months. Please take a few minutes to add your name to the list and join the appeal for his release.
  • I have always been a big proponent of the “everything in moderation” motto, especially when it comes to nutrition. I don’t believe in restriction because I think that’s a one-way ticket to binging later on. To that effect, read this – Resolved: Eat the Damn Cookie via Remy’s World (Runner’s World)
  • As for my favorite run this week, it would have to be my 12-miler on Monday. The run felt amazing and as effortless as a 12-mile training run can feel. I’m so ready for the runDisney Half-Marathon next weekend!
  • This is how I’m going to make 2013 count. How will you #makeitcount?

nike make it count

Week 8: Sub-50 10-K (and Half-Marathon) Training

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keep runningI really don’t know why I keep calling this my sub-50 10-K training wrap up because I’ve strayed so far from my original training program in order to gear up for this last-minute half-marathon but oh well! Here are last week’s training runs and workout:

Monday– I did a yoga workout for about 30 minutes to cross-train. I didn’t have much time because it was Christmas Eve and my family and I planned to spend the day in Boston before I had to go back to Pennsylvania. Sometimes you have to sacrifice a workout for family time but I was totally fine with that because I knew I wouldn’t get to see them for awhile.

Tuesday– Christmas! No workout for me today because I spent the morning with my family, squeezing every last minute out of my visit home for the holidays. I then spent the rest of the afternoon/evening driving back to Pennsylvania for work the next day.

Wednesday– 4.25 mile run during lunch at 9:10/mile average pace

Thursday– 5 miles at 9:48/mile pace- just wanted to get in some really easy paced mileage

Friday– 4.2 miles- I decided to do speed work on Friday on the treadmill because it was FREEZING outside! I did a five minute warm up and then 200m at easy pace followed by 4x400m at race pace (8:06/mile) with 200m at easy pace in between. I finished the run with about a mile cool down at easy pace.

Saturday– ran 4.2 miles in the snow! I ran 9:17/mile pace and it was such a relaxing run because the snow was just starting to fall but hadn’t stuck to the ground yet.

Sunday– I was supposed to do my long run on Sunday but when I woke up to 30mph winds with gusts of 50mph and below freezing temps, I figured I could push it off to Monday since I didn’t have work.

Monday– 12 miles at 9:20/mile pace – I was completely shocked at how well this run went! I felt really strong and comfortable the entire time. I didn’t have to stop or walk at all and I finished feeling like I could keep running. This run was an amazing indicator of how the half-marathon will go (knock on wood!) and I can’t wait to see the results of this training!

Happy running!

Looking Back on 2012

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Today I ran 12 miles to play out 2012. That’s 12 miles more than I could run less than a year ago. Honestly, it’s 12 miles more than I ever could have imagined running before last March. To say this year has transformed me would be the understatement of the century. 2012 did not start out as the easiest year for me, in fact, it may have been the roughest start of any year of my life, but I’m leaving this year stronger and more confident in myself than I’ve ever felt before.

Oktoberfest

I took my first running steps in the middle of last March. I was not in a good place emotionally at the time and needed to focus on something bigger. Little did I know within 10 months it would become my passion and play a huge role in my life.

As I write this, I’m still having a hard time putting to words how much running has changed my life this year. To non-runners this probably all sounds cliché- how could exercising make you a better person, find yourself even? Well, to my runner friends, they know more than anyone that running is one of those things that strips you down to your core. Makes you figure out what you’re truly made of. That’s true for most of my running friends and it has been true to me this whole year.

I started with a Couch-to-5K run/walk program last March and it took me weeks to get off the treadmill and out on the road. Slowly but surely, my confidence began to build and I felt comfortable on the road. Then I got runner’s knee and felt completely defeated. Just when I was starting to feel comfortable, I’m sidelined by injury? Well, that’s the thing about running. My dad always said running builds you up so high one minute and the next minute it can all be taken away. But I guess that’s part of the thrill and it’s what keeps us all coming back for more.

After my runner’s knee healed, I wanted more and decided to train for a half-marathon. Training was going flawlessly and my mileage continued to increase and then a month before the half-marathon I was struck with a terrible case of IT Band Syndrome. I remember the day in August like it was yesterday when I couldn’t even run a mile on the treadmill. I pressed the big red stop button fell to the ground and basically started crying.

Halfmarathon1

After a week off, and complaining on Twitter, a fellow runner, Ryan Knapp, reached out to me and offered to help with my form because he said that was probably the root of the ITBS problem. He was 100 percent right and with three quick changes I was back on the road, running stronger and faster than ever and finished my first half-marathon at the Hampton Rockfest Half-Marathon in September.

Halfmarathon2

That is another thing about running- the running community is so tight-knit, supportive and just plain awesome! I’ve met so many amazing people just through running and I haven’t even met many of them in person! It sounds weird to the non-running blogger but I’ve met some really amazing people through #runchat and other amazing networks and I can honestly call them my friends. I was also honored to be chosen as a Greatist and FitFluential ambassador, my blog was highlighted on the RunChat website during August for Running Blog Month and even nominated for a RunChat blogging award for best new running blog! The running community had supported me through injuries and congratulated me on running accomplishments and I’ve done the same for them. It is their support and motivation that keeps me going and inspires me to achieve more.

Running also did an amazing thing for me this year by landing me an unbelievable job at Runner’s World magazine as an editor. This is something I couldn’t have imagined in a million years but the experience of graduating from college, getting a job as a reporter and then only a few months later landing an editor job is unfathomable in and of itself. But, the fact that I get to write about running, something I’m so passionate about, is just icing on the cake!

Runner's World

This leads me to my final point and the thing that has brought me the most joy this year from running and that’s been connecting with other runners and helping them out. While I am definitely not an expert, I’m a self-proclaimed novice, I only hoped that my running escapades could help other people and now people are asking ME for advice! Some people start running or a new fitness routine to get in better shape. I started running to change my life and find myself and I’ve gotten that and so much more out of it. While my 2012 only consisted of 10 months of running I’m looking forward to what 2013 will bring. I don’t think this post does my year justice but it’s something I’ll continue to reflect on. I wish everyone the best in 2013 and Happy New Year!

Learning to Race Uncomfortably

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VictoryI have a confession to make- I’m too comfortable with running comfortably, especially in a race. I’m trying to change this and in 2013 I will change this. I’m a pretty competitive person but since I only started running a year ago racing is totally new ground for me. However, slowly but surely I’m starting to get faster during my training runs and I’m trying to translate that speed to racing.

My problem is I get kind of lazy. I know, a race is about the last place you want to get lazy but I hold back when I know I have more to push. I make excuses like, “well, I’m not really ‘racing’ this race,” or “well, I don’t want to get hurt so I’ll just stay at this comfortable pace.” I think I make these excuses because I’ve always been more concerned with finishing a distance than the time my Garmin reads.

However, now that my paces during my “easy” runs are consistently sub-9:00/miles I know when it comes time to race, I have the energy and endurance to push that pace even harder. I like to call it, learning how to run uncomfortably and part of that lesson is realizing races are much different than training runs. You’re supposed to pace yourself but push yourself too. You’re not supposed to be able to talk. You’re supposed to hurt a little bit because you’re working you butt off to get a good time.

In an effort to learn how to push myself, I’ve been trying to do at least one speed workout a week, whether it be intervals or a tempo. A few of my speedy coworkers asked me to come to mid-week intervals with them one week. Scared, and extremely nervous, I conceded and thought I’ll just do my own thing and if I can’t finish it so be it. Well when I got there I thought to myself, oh no, if I’m going to do this I’m going to do the whole damn thing just like everyone else- and you know what? I did!

This workout was HARD. I started off with a 2-mile warm up at an easy pace just to get the blood flowing. Then, our coach, Budd Coats, had us do a workout that would break the heart of any slowpoke like myself. We did the following:

200m, 400m, 600m, 200m, 200m, 400m, 600m

What. Yes, that happened.

But you know what? I lived and my pace was a solid 7:24 for the entire thing! So a few weeks after that I decided to push myself and see what I was really made of. I had promised Michele, of NYC Running Mama dot com, I would participate in her virtual Race for Recovery 5-K. What better time to test my new speedy legs than a race where no one’s watching? Well it worked and I busted out a 24:14 3.1 miles! A 5-K PR by almost three whole minutes! I was dead at the end but felt amazing! I finally learned how to really push it even when my lungs, legs and mind were trying to get the best of me.

But, as always, it’s important to remember not to push yourself beyond your limits- because we all have limits. While my fast may not be the same as another runner’s fast, it’s fast for me and for now, I’m just trying to find my limits.

{Friday Faves} Reads, Runs and Raves

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This has been quite the crazy week for me between traveling back to Massachusetts for the holidays to coming back to Pennsylvania for work the day after Christmas, to a snowstorm, to some iffy but successful treadmill runs- I’ve been all over the place! But, lucky for you, I still managed to find some pretty cool running things on the interweb. So, here they are- my Friday Faves!

  • Last week I found out my blog was nominated for the Best New Running Blog of 2012 for the #RunChat blog awards! Honestly I couldn’t believe it but I felt so humbled and honored to have been nominated. The winners were announced today and although I didn’t win, I was first runner up to a pretty amazing blogger- The Runner Dad. Congrats to him and the rest of the winners in the other categories! You can check them out here- RunChat Blog Award Winners announced via RunChat
  • One of my coworkers, Megan Hetzel, launched her newly designed running blog this week. It’s pretty great so you should definitely check it out –Meg Runner Girl
  • On Wednesday night I took part in a #FitFluential twitter chat co-hosted by the Commitment Day race series. This race series is pretty inspirational and challenges runners and non-runners alike to make a commitment as opposed to a New Year’s resolution on January 1, 2013. Check out the race series and what they’re all about here: Commitment Day
  • Found this great read about how exercise and running will make you smarter (but we already knew that, right runners?)– via New York Times Well blog
  • VIDEO: Girl Power! What if men and women switched roles at the gym? (pretty sure this is already happening)- via Greatist
  • Because I had to drive back to Pennsylvania to work the day after Christmas, my family had to switch around some of our typical holiday traditions. Usually we’ll go to mass on Christmas Eve and then to a family friend’s house for dinner and drinks. This year however, my mom planned a really nice day in Boston and we walked around, took pictures and went to a really nice dinner. I was so happy to be able to spend this time with my family because I have definitely missed them tremendously since moving down the PA. But, it’s precious days like we had on Christmas Eve that really make you appreciate each other’s company. Here’s one picture from our day in Boston.

Christmas

  • I might have some really big news coming next week, so in honor of that here’s a great quote:

Disney quote

Run happy this weekend y’all!

Avoid Winter Running Injuries- Give Yourself a Sports Massage

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Winter running (outdoors) is for the truly dedicated runner. This is the runner who leaves the house wearing shorts, a long-sleeve tech shirt, gloves, ear warmers and compression socks when it’s 32 degrees out. Or, the runner who opts to get in a few miles on Christmas Day before the family stops by. This is not to say runners who opt to head indoors for treadmill runs aren’t dedicated- they’re probably smart. They’re smart because sometimes running outdoors in the winter can be dangerous and if you’re not careful, slipping on ice or falling into a snow bank can lead to a sidelining injury that’ll keep you on the couch for the rest of the season- and nobody wants that!

(via Pinterest)

(via Pinterest)

So, besides wearing the right clothes, bundling up and making sure you have all the right reflective gear, watch wear you step and don’t forget to stretch! Running in the snow can help to strengthen muscles in the legs and feet but can also lead to overuse injuries. Some common winter running injuries include hamstring strains, Achilles pain or Achilles tendonitis, lower back pain, runner’s knee and ITB syndrome. Injuries often occur during the winter because it takes a lot longer for you to warm up during a winter run but it also takes a lot less time to cool down so post-run stretching is vital to avoiding tight muscles and cramping.

One effective way to avoid tight muscles during the winter months is through sports massage. The Áhsi’ Day Spa in upstate New York offers special sports massage sessions for runners but they also suggest you do at-home self-massages before and after your winter runs.

“Massage is essential for runners to prevent injury,” said a representative of the spa. “Whether you engage in self-massage or professional massage, it is essential to use massage for a successful training during the winter months.”

Here are three tips from Áhsi’ Spa for at-home sports massages for runners:

  • Foam Roller: Foam rollers can be used to massage certain areas of the body. The lower back, neck and quadriceps are commonly massages with foam rollers.
  • Lacrosse Ball: Lacrosse balls are often used to relieve myofascial pain on hips, legs and other parts of the body.
  • Theracane: Theracane is a self-massaging tool that can be used for the shoulders and back. This tool is a runner’s favorite.