Kalamazoo Half Marathon Recap: Take Aways, Things Not to Repeat and Future Plans

Hi All,

Below is my Race Recap for the Kalamazoo, Michigan, Borgess Half Marathon from yesterday morning.

Warm-Up: Truncated due to parking in an area, which was not recommended by the Expo, and then freaking out that I was going to miss the race. Yes, I did use the WIN (What's Important Now) technique from Nicole Detling to get back into a positive train of thought.

Miles 0-5: Battling cramps and an upset GI system. I was hoping to keep the 2:15 pace group in sight, but they got away and I could not hold the pace. That's ok. I figured it would happen and I was not going to waste the race by attempting it. The weather was hot and I was not great with hydrating along the way. By mile 5, I was doing ok, but I had to force myself into eating half of my first honey stinger waffle . The course markings were weird and I ended up glancing at my watch - noted the mile and the time only at 6k - to figure out where to fuel.

Miles 6-11: 6-8 - clouds replaced the heat and the wind picked up. Mile 9 was a legit hill. Miles 10-11 were kind of a steady incline, but I was waiting for a giant hill that never ever appeared. I studied the maps, spoke to volunteers, and still could not get a feel for how awful the hills would or would not be. After Mile 9 to the end, I was debating whether or not to exit, use the facilities, and rejoin the group.

Miles 12-13.1: The race had lots of crowd support at Mile 12 to the finish. I did not begin to push, because I was convinced the hill was just around the corner. I clued in with about .75 miles to go and really pushed for the final .25 miles or so.

I asked for a late checkout and oh did I feel better after a hot shower. My GI system was still annoyed and made itself known after the race ended, on my way back home, and after I got home. I am going to be nice to it and I know it will pass.

Takeaways from the race:

1) Volunteers, who give you information and/or mislead people, might get called nasty names in my head. This caused me some anxiety and frustration a few times at various points of the race.

2) My definition of a "hill" is different from the general population. I agree that Mile 9 was a hill. I completed the second hill and was sure, with the race support, that I still had more to do. OOPs - ah well, I can work on accelerating more next time. I don't think this means I did not put in sufficient effort, but it is giving me ideas for future races.

3)Strength training hurts. So does foam rolling. Do them any way - I recover better now, because I do it. If you are part of the Drew Watts and Tina Muir Strong Stars program, actually complete Day 3. I didn't and it made for sore glutes. Guess what I am reviewing and doing starting this week?!

Things not to repeat:

1) I will not Noodles & Company as a pre-race meal. It was salty and greasy. I was thirsty all the time and the weather went from hot, to cool and windy, rainy, and then back to hot.

2) It is totally fine to determine where to park and to avoid places recommended by the race. They recommended three places but did not indicate that I could park elsewhere. Fortunately, I parked behind someone else and discovered, post-race, that I had other options.

3) Dumping water on my head and not drinking enough led to a wet shirt, hat, and shorts. I thought it was going to stay hot and I probably ended up being a bit dehydrated. I was definitely thirsty and I only skipped one water station.

Below are some things I got a the expo and I am all excited about my Addaday stick. I hope it travels ok in a carry-on bag:

Not knowing the weather, I packed extra things and today was a 3 Season day (Hot, Cloudy + Windy, Rainy) and it ended with hot. I cannot thank Coach @runacious enough for her wisdom and support. I trained harder on hilly terrain only to discover that I was just fine. Yes, I noticed them, but I didn’t collapse. Thanks to @wattsstrength, @tinamuir88, and all the Running 4 Real Superstars. This is the first race, where I pulled podcast quotes and excerpts from Deena Kastor’s book to keep from going negative or questioning my sanity. This alone is a huge step forward. Also, getting a 2:16:28, when you wake up feeling awful and continue feeling not great for 5 miles, is not bad. Happy Sunday!

A post shared by Runningwithallergies (@runningwithallergies) on May 6, 2018 at 10:16am PDT

I decided to take off work today and I might also take off tomorrow. My "shakeout jog/walk" was indeed a hobblefest. After about a quarter mile of hoping and wishing time had passed, though, I loosened up enough to just plod along and work with it. I got my haircut and I am doing some non-pressing things for work. I will be doing lots of relaxing, stretching, foam rolling, and yoga in the next 2-3 weeks. I will restart strength training, once I can do it with proper form!

Future Plans:

I will not be running a marathon until Fall 2019 at the earliest. This summer, I will probably do some 5ks, 10ks, and plan for a Fall half marathon. After reading the training logs of experienced marathoners and even those just working on a marathon for the first time, I had pretty much come to this conclusion. Being me, I put my coach on the spot. She is in full agreement with this plan.

I loved going into the Kalamazoo Half with the knowledge that I could handle the distance and most of the weather. If at all possible, I hope to go into all future races with this mindset and I plan to work on the positive outlook in all areas - not just races - of my life.

Happy Monday, All!

Healthy & Kalamazoo Half Marathon Preview/Race Plan

Hi all,

On Wednesday, I got the news that I am healthy. My blood tests came back normal or excellent and I am feeling like me.

My allergy/migraine issues started in 2003, but they did not really kick off until 2009, when my other systems decided to join the fun. Fast forward to May 2017 (yes, that is last year!) and I learned that supplements work best for me. I do have to eat chocolate (I know, isn't life tough!) and/or bananas on a regular basis, but my body deals with it pretty well. I also learned not to mess around with the supplement dose or I will have issues. I am so happy to be healthier than I have been.

Tomorrow, I will run the Kalamazoo Half Marathon. I have trained hard and, for the first time in a long time, achieved 100 miles in March and April. Those also happen to be the months when work went insane, but I still managed to get out and do it. My goal became work, get in the training, and move on to the next day. This is the best I have felt going into a race. My coach gave some ideas for times to hit. I will review those a final time tonight and then use the nerves, which started appearing a bit yesterday and are in full force as I type this, to focus and give it my best tomorrow. This truly is my "redemption or come-back" race and it is fitting to be in a new place with hills at the end of the course. Why? I love hills and I grew up training with them. Now, I get to celebrate by propelling myself up them with a smile, because I could not have done this a year ago.

Per usual, I will use the #nowatchme approach. If the first mile is timed, excellent, but if not then, I will be fine. I might glance at my watch between miles 1-3 just to be sure I am not hitting a sub 10 minute pace. Beyond that, I will use mile markers to indicate only when I should eat my Honey Stinger waffles. I am packing extra, just in case I feel a crash coming, but I will like take them only at miles 2, 4, 6, 8. I eat half a waffle at each mile. Yep, it seems silly, but my body tolerates them amazingly well and this works so much better than my first attempt at fueling last fall, when I felt and sometimes got sick after every long run!

I am not expecting to beat my half marathon time of 2 hours set in 1998. Instead, I will enjoy every single mile and celebrate the times I can push. Never ever take your health for granted. For 9 years, I did not appreciate how much good health impacts how I view the world. Now that I am doing better, I plan to enjoy every little accomplishment and I will be working on reframing my view on the point in the race, which inevitably comes, and I question, "Why am I doing this?" Instead, I plan - at this stage - to say, "Look, I can do this now and I am enjoying it."

Starting now until post-race tomorrow, I will not be on social media much if at all. Why? I am taking the time to focus, relax, and get in the race mentality. I will be reading the Deena Kastor book, completing my pre-race shakeout run, and then foam rolling and using my spikey ball to keep loose.

To everyone racing in Pittsburgh and Cincinnati tomorrow, enjoy and give it your best. I will be asking the same of myself tomorrow and post-race I will be catching up on your accomplishments.

Happy Saturday!

Review of Training Cycle, Reflections from 1 year ago, 2 years ago, 3 years ago; Community Support

Hi All,

Alert, alert - this post is likely to be a bit long, but I figured you earned it, because I have been tardy in posting. Last weekend, I was in the office more than I was running or at home. Yep, tenure does this, but thankfully I am in a better place with it mentally. It took some time, tears, and rethinking my approach to reach this.

In early March, just before work got crazy on a project (mentioned above, a 2-3 week of craziness in late March), I got to a good place again with tenure. I will do my best to get it, but I am not giving up trying new things, traveling, or my integrity to accomplish this. I definitely do not appreciate the varying responses to tenure, but I can only work on my own. So, I am now taking yoga once or more a week. It is working on helping me move smoothly and all the extra breathing, well, it is helping me maintain a sense of calm and regain perspective.

A year ago, I backed out of first a half marathon and then a 5k. I was not fueling, because I did not know it was necessary. Within a month, I learned that I was anemic and I noticed immediate improvement, when taking iron, which I continue to take today. I notice pretty quickly, if I change the dose in the iron. After taking prescription medications and not doing well with them, it is a relief to be able to find the right dose in most pharmacies. For about the previous 5 years, I was dealing with tons of allergies (hence the name of this Blog, Instagram, Twitter) and my miles just got progressively slower. Did this bother me? No - I had so much trouble breathing, fueling, etc. that running was a chore not fun. I took off completely for about 3 months, which was the longest stretch of no running or basically any activity ever. Am I back to where I was pre-allergy craziness? Nope - I am accepting and appreciating the progress as it comes. I am loving running and that pushes me forward.

Just by meeting some Oiselle folks in November, I am starting to accept the encouragement and support in ways I did not previously. I added in strength training this year and suddenly I am recovering and feeling better than I have in previous cycles. Per my request, my mileage is higher. Yes, I am tired and I am eating more, but it is much improved. The days I needed to skip, once I recovered from pneumonia, was at most two days. I am so thankful for this and also for the courage to admit (to oiselle folks) that sometimes you need help.This - along with the previous paragraph - shows me that I am moving in the right direction, albeit at times it is really slow and sometimes frustrating.

This training cycle, I completed a 6k (new distance), 8k trail race (new distance, race type), and I found a place to run that gives me the opportunity to once again train on hills. Did my body complain for the latter two? Yep. Did I let it stop me? Nope. I just made sure to stretch extra, foam roll, and do yoga. I decided that the instagram photo, shown below, is my warrior face:

Here we go - I will attempt to interpret my expression. “It is cold and no way am I showing off my bib number just so that I can easily find myself among all the other untagged race photos. I nearly fell the last time you (photographer) wasted two shots trying to get it.” It was a fun race and I would consider doing it a second time.

A post shared by Runningwithallergies (@runningwithallergies) on Apr 8, 2018 at 1:20pm PDT

And this is how goofy I look post-last serious speedwork in Goodr glasses. That was one incredible workout!

These glasses must have rocket packs attached to them. After just completing my last workout pre-half marathon, I knew the time was good. Then - in no watch me style - I looked at the pace. Craziness - oh May 6th - this is gonna be fun, hilly, and most assuredly painful.

A post shared by Runningwithallergies (@runningwithallergies) on Apr 25, 2018 at 4:50pm PDT

8k Trail Race, Hilly Long Run, and Good luck to the Boston Marathoners

Hi All!

What a week it was! The 8k trail race last Saturday brought back some memories of running up hills with trails (or just straight up the mountain) - it both fills you with adrenaline and kills your hips and quads. Last Sunday, I did my 4 mile "shakeout" run and procrastinated for two hours before getting out the door. It was painful and I learned that it is better just to get out the door and do it rather than wait to feel better. You are never going to feel good. So what's the point in delaying?

Yesterday, I did my long run in a hilly metropark in the pouring rain. It was supposed to be a progression run, but I added in some miles and actually ran decent splits given everything. This morning I did my easy run and some foam rolling and myrtl afterward. Yeah, I can tell I did it, but I actually feel pretty decent. For the first time this training cycle, I took a nap. You heard me. I took a nap, which is not customary for me. I was just beat and I know this upcoming week is going to be tough in a couple of different ways.

The weather continues to be capricious and I have run in shorts only one time in 2018. I am excited about the Kalamazoo Half, but I do not expect to get a personal best (breaking 2 hours). This is the best trained I have ever been going into a half marathon and, when it gets tough, I am going to remember my run in the hilly metropark during awful conditions and my 8k trail race.

To all those racing Boston tomorrow, good luck - I hope you have a wonderful experience whether this is your first time or something you have done many times.

Happy Sunday!

Grumpy Easter - April's Fool Post

Hi All,

After practicing a bunch for two week and then singing straight through from 8:30 am-1 pm, my voice is froggy. Yes, my fellow choir members and I got a bit grumpy. We are not sacrilegious, by any means, but we did think it was fun to say Grumpy Easter to one another. If you disagree, try singing the same song with multiple verses 4-5x in that time period. I am guessing you would get grumpy as well!

This week was different. Some long hours at work meant I woke up feeling awful on Tuesday. I delayed my workout until Wednesday evening. Nope, I did not hit the pace and I was off by 14+ seconds. My coach said it was ok, since these were mile repeats, and that it was good to have a consistent first and last mile. I am trusting her. Saturday, I accidentally tagged on an extra mile in the wind and on/off rain and tried Honey Stinger Waffles for the first time. I have to say it worked well and I did recover a lot better.

Next Saturday, I will attempt my first race with a two mile warmup, dynamic stretches, 8k race, and 2 mile cool down. The goal is to push the pace on flat sections and accelerate up the crest of the hill (10 steps) and push for the first 10 steps down the hill. I will do my best and see what happens.

If I had to focus on anything this week, it would be to get extra rest, stretch & foam roll, and focus on being mentally ready to run in any condition.

Happy Sunday!

14 months of testing, Trails, and Recap

Hi All,

Disappearing was not on my list of things to do, but it is safe to say a few things cropped up and I had to get them off my plate. Now, I am in the edit and prepare for the next stage section, which means I can write semi-coherently.

Professionally, things are going to be similar to a roller coaster and I am learning to survive the dips, enjoy the peaks and manage the descents and hills as they come. For the past 14 months, I feel as thought I have been tested. This occurred to me during my long run yesterday. Some weeks, I can get it all in and things go ok. Last week, I survived and it was not exactly pretty. I am not giving up or calling it quits, but those thoughts were never far from me this past week. I can only hope the next 14 months are filled with fewer tests, but I know that I now have a system in place to get through it.

I am focusing on getting in the best sleep, training, etc. that I can each week. If this means adding in yoga, where I am completely uncoordinated but I leave feeling springy, so be it. I also signed up for phase two of strength training, because I am seeing good results. I recover better and I feel stronger, even when I am tired.

On April 7th, I will be running my first trail race. It is an 8k and it will be on groomed cross-country ski paths. I am not sure what to expect, but I know it will include hills, which will be great preparation for my half marathon just a month later.

Happy Sunday!

Wearing of the Green 6k - WOW!

Hi All!!

A year ago, I ran Wearing of the Green 5k and it was my first race with a coach. The goal was simple. See how it goes and if you break 30 that is lovely. I ended up being 5th in my age group and it was fun. Below is a picture of the race glass most finishers received last year:

I placed 5th in my age group and felt so much better overall than in all my previous 5ks to date! @runacious is a major reason for this and I am excited to continue learning to enjoy the 5k.

A post shared by Runningwithallergies (@runningwithallergies) on Mar 19, 2017 at 9:55am PDT

Today, I knew I would get a PB (Personal Best), because I have never raced a 6k. I also knew that my speed workouts and strength training, despite two bouts of pneumonia, were going well. My coach and I discussed it. My guess was that I would be in the 37:XX range. Lo and behold, I did not have the warmup I hoped (i.e. I basically had none!), but it was a great day and I ended with 35:36.

‪Wow—I think the strength training is the answer, because I did not expect this to happen today! ‬It was so fun to catchup with running friends and to meet new people.

A post shared by Runningwithallergies (@runningwithallergies) on Mar 11, 2018 at 8:22am PDT

That's correct. A year ago I did it in 10:15 and today I was averaging 9:34s in a race that was an additional 1k. What does this mean? I am strength training regularly (see www.tinamuir.com for details) and I am following my coach's plan. Also - for this first time in many years - I am healthier than I have been. No, coming back from pneumonia was not fun and I would rather not get it ever again.

We cannot control everything. Last weekend, I really was able to step away and get some perspective. I worked through some emotions, feelings, and stuffing (yep, I am sadly one of those) and came out exhausted but with a game plan. Most of what I learned over the weekend will apply to running, but a podcast I heard on Friday does:

WIN - What's Important Now - Dr. Nicole Deting shared this on a podcast with Tina Muir and so far I have used it twice, when I can tell my breathing in a run or race is not where it should be.

Happy Weekend, All!

March 11 - First Race of 2018 & Tech Free Days

Hey All!

It's been about 10 days since I written anything beyond random tweets.  Overall, I think I am doing better, but I am still working on controlling what I can and just pushing past/ignoring what I cannot.

This past week, I decided to work on getting up earlier and doing my run and what I could of foam rolling/stretching before work. I managed this on Monday and Tuesday, but then fell into the evening routine the rest of the week. Saturday, I had two pieces of toast with almond butter and honey. Oh did it feel good and then I ran 7.43 miles an hour later without any issues. I need to test this a few more times, yet, but I might have a solution!

In non-running land, I had brunch at a new-to-me restaurant on Saturday. It was ok and so was the company. I will probably not repeat either and then I got a haircut. Since I have to give a Presentation Wednesday and a week from Friday, I really wanted to be looking "ok" for both.

In late 2012-2013, I rediscovered my love for puzzles and I figured out that they are an excellent way for me to relax, even if I go to do it and when I am stressed. 15 minutes or so later, I am in a much better mood. The puzzle I am doing right now is really tough, but it still gives me great satisfaction. I might just have to keep a puzzle going more frequently or rotate puzzles and tough knitting patterns.

On March 11th, I will fulfill one of my goals for 2018, since I am running a 6k. Given how my early training went, I am still not sure how this race or my half marathon will go. Instead, I am just enjoying the process and working with my coach to be as prepared as I possibly can.

The next two weeks are going to be crazy and I will be tech free for most of next weekend. It is always fun and getting back to technology is always a bit stressful.

Happy Sunday, All!

Hello, Weather & Controlling the Controllables

Hey All,

I am still healthy, yay, and the chest x-ray came back clear. Whew - I am so glad to hear this. Yes, I may still play the wimp, but pneumonia is no joke. I will get back to being gutsy, but this time I will be a smart gutsy runner.

By May, I will have an established home gym. Right now, the long days and hours of training for a half marathon and work are taking a toll on me. My current way of handling it is to prioritize getting exercise each day. This reduces the stress level. A home gym will mean I can exercise first thing in the morning or get started directly after work without any detours. Also - when I have guests - they can use the gym setup.

Last week, Anna Weber, who is a professional runner for Oiselle, wrote a blog post describing how she got her confidence back and identified four points that helped her. You can read all about it here. I had the privilege of meeting Anna, before I ran my half marathon in November, and I have been following her on Facebook, Twitter, and (since November) Instagram. Two things she said really resonated with me: Change and Control the Controllables.

Change is something many people dread and, while it is not easy, it is something that comes more easily to me than others. I had to make a major change in how I approach my office time last weekend. It was tough and in many ways, I am still adjusting. On the other hand, I also got a lot done this week and some things were easier than I anticipated. Almost seven months ago, I made the conscious decision to get my life back. Does this mean I party, hangout with friends all the time, and have an active social life? No - it does mean that I am letting myself dream and think outside the box more. It also allows me to plan for a race and get back into music, running, reading, and knitting, and other activities, which make me happy.

Controlling the controllables - this is something that any distance runner, especially the marathon and ultra runners, will tell you. Hearing a professional runner say this, however, really made me stop and think. I can control how I approach each day. Also - I can be thankful that I have my health and that I can run again. I am gainfully employed and I am moving, albeit more slowly than some, in the right direction in my current position.

My goal for 2018 is to focus on maintaining control over the controllables and to be appreciative of the good things I have. No, I might not improve my house as much as I want. If I am healthy and the house looks much the same next year, that is ok. 

Also - I signed up to race on March 11th. It is a 6k (new distance) and it my first race of the year. 

Happy Thursday, All!

Running Journals - Getting Back to it

Hey All!

This week went from feeling great to cold symptoms appearing out-of-the blue. So, I ended up taking things much slower and easier than I planned. I did, however, locate my Believe Journal and I started using it. I will be curious to see how it goes. With my coach, I fill in how the day went, but I do not look back over it. Maybe this is something I will start doing again?

Also - I went it for a routine service check on my car and left with four brand new tires. Wince - I am glad I got them, since we got snow and icy roads today, which did not make driving as frightening as it had been.

Next weekend, I go in and get some follow-up Pneumonia tests. I am hoping that they reveal any issues and, not so secretly, a healthy stamp of approval would be lovely.

Lately, I have been on a hot chocolate kick, which I am sure @hungryrunnergirl will understand and approve of 100%!

Today, I hope to race a 10k, but I settled for 5.37 (sorry @runacious) miles in the drizzly overcast weather. I am bit late on the recovery fuel, but I could not resist the hot chocolate courtesy of @mbigloo and @hoog10. Happy Saturday!

A post shared by Runningwithallergies (@runningwithallergies) on Jan 27, 2018 at 1:14pm PST

Happy Sunday :D

What a January...Happy to be Back at It

Starting January 2018 with a cold for 2 weeks, diagnosis of pneumonia, and then getting a conditional stamp of healthy approval - well - that's a bit exciting eh? I am getting the follow-up tests in a few weeks and then I hope everything will settle into the Half Marathon training routine.

Watch out, Kalamazoo - I may be slow, but I will be running that Half Marathon in May!

In other news, I tried out my Koala Clip and it is delightful! I now can carry my phone, which makes my family so happy, and not be constantly in fear of losing it or having it make my run uncomfortable. If you are looking for a way to carry your phone and run, try it!

Monday, I purchased Saucony Guides and Brooks Adrenaline. I finally acknowledged that I am indeed a size 8 and life is much better. My shoes, I hope, will wear a bit more evening. I have not worn Sauconys since 1998. I am still not sure if they will stay with me, but I am giving them a few more runs, before I make that decision. The running store has a good return policy, which is the only reason I still have them! Maybe I have just really adjusted to the Brooks feel?

Only a few more days in January remain and I managed more posts than I predicted this month. Go me!

Besides the health and lack of running, 2018 is going quite well. I will get some news in March and mid-April, which will give me an idea of how busy June and July will be. Meanwhile, I pulled out a puzzle and, since it is a tough one I started in December 2016, I am taking great delight in any piece that appears to fit properly. I usually do the border and then fill in the inside pieces. For this one, we put the border together wrong and, since I am now doing it on my own, well, I am making my own rules.

I am doing my first long run of the training cycle today. It is not overly long, but I am excited and yes a bit nervous. This is typical of me, but others have the same reaction. It is always good to hear, yes?!

Happy Saturday!

Getting back to it...slowly

After completing the strength workout Thursday and getting the pneumonia news Friday, I did not do much but sleep, rest, and eat this weekend.

I could that I was starting to feel better yesterday, when the urge to "do something" besides huddle under blankets hit.

Today, I did some foam rolling, shoveled the 2 inches of snow off my sidewalks/driveway, got the mail, and did some necessary stuff. I am still not 100%, but I can tell the medications are working. Now, to balance getting the rest and to finish what I must at work without a setback is the trick. This medication - although it takes longer - is preferable to the Z-pac for me. Then again, I hope not to ever get pneumonia after this bout. I could be dreaming, but we can always think positive right?

I also setup my first puzzle since moving in the house in April. Puzzles are my go-to. This one is a challenge and it did not surprise me at all, when I was ready to be done and under blankets after a short time. Today, I pushed it a bit on the physical side, but I felt it was the right choice given the circumstances. I also discovered that having a water bottle when you are shoveling is rather nice. I might have to make that a habit rather than a "you are not 100% and this could make it easier" trick.

As for the May half marathon, I running it "no watch me" for sure. My entire goal is to cross the finish line with a smile. Beyond that, I am going to focus on getting healthy, finding my Believe Journal, and meeting the deadlines that I must.

Happy Monday - I hope you got enjoy an extra day off, but if not I have been in that situation as well.

Ok 2018, let's make a deal going forward.

Yesterday, I learned that I have pneumonia in both my lungs. Yep - you heard that properly, pneumonia again. It is just 2 months after I got it post-Indianaoplis Half Marathon. Somehow the communication lines were scrambled, but I did get started on the medication last night.

I could rant, complain, and demand a restart to 2018. The thought has not been far from my mind, particularly since I was really not happy with how I was feeling and my motivation to do anything besides what I needed to do was gone. Or I can acknowledge that my immune system was just ready to get sick and my body jumps to pneumonia easily.

So how exactly does this fit into my plans for 2018? It is not what I hoped at all, but May 6th is far away. I can get to that starting line healthy. It might not be the best half marathon ever, but overall I have been healthier in recent months (despite the pneumonia) than in my previous years. My goal is just to do as much strength training and cross-training as I can, while focusing on getting this pneumonia out of my system.

We all have challenges and after this phase passes, I will do my best to make the rest of 2018 the healthiest year it can be!

Happy Weekend!