On the Run: Fall 5Ks

When I get out of the habit of running and racing, I suppose I get out of the habit of blogging, too!  I post on my Facebook page but have been utterly delinquent on here.  Please accept my apology.

Here's my Cliff Notes version of the past 6 months: After running the River Bank Run 25K in mid-May, I had foot pain that just wouldn't subside.  During the race I thought I'd stepped on something in the road that had injured my foot.  (Later it dawned on me that I hadn't stepped on something; that was when my bone broke.)  On June 1st it worsened to the point that I was limping and called my orthopedic.  An x-ray and MRI showed a stress fracture in my right sesamoid bone.  No running.  I biked and cross trained for 3 months while wearing a carbon-fiber insert in my right shoe.

4 month post-injury x-ray

Monthly follow-up x-rays showed little to no healing.  It's a bad spot for a fracture due to lack of blood flow.  I was able to get my hands on a bone stimulator and used that daily, sometimes twice a day.  When I returned after 3 months there was some improvement as the bone had begun to knit itself back together.  My doctor said I could return to running by implementing a Couch to 5K program.  It was somewhat comical but I was grateful to start somewhere!  My friend Leah at the Detroit Free Press transferred my marathon entry to a 5K and I began my training.  I started with 1/2 mile and slowly, SLOWLY added distance.  I was incredibly cautious, watching my speed and not adding more than 1/4 mile at a time.  I was so scared that I was going to feel a pop again and be back at square one.

I've been doing well and running pain-free since taking time off to recover.  I'm slowly increasing my weekly mileage but I'm not going any speed work.  This fall I've run three 5Ks.  I'm still competitive but I know that I'm in a different place than I was a couple of years ago, before all of my injuries.  But I love the joy that racing brings me.  

American Home Fitness Detroit Goddess 5K

Date: Sunday, September 18th
Location: Belle Isle

You know how I feel about this race!  Every year I swear up and down that I'll never run it again, yet here I was running it for the 4th year in a row.  I had originally signed up for the 10K, which I thought would be a great distance.  When everything went down with my foot I transferred to the 5K.  I was so excited to be racing again, putting on my RUNdetroit singlet and shorts, and getting to the start line with my friends.  Nothing makes me happier than racing, no matter what the outcome.

My friend Sara was also racing her first half marathon and I couldn't be more thrilled for her.  She did awesome with her training and I was excited to see her cross the finish line!

In a nutshell, this race was HARD.  I hadn't run this far since June 1st.  I started with the leaders and did my best to keep up with them.  In the end they were too fast for me; however, I had fun trying to catch them!  I finished fourth OA and first in my age group.  I won a pair of socks made from recycled water bottles.  

Time

22:47

Pace

7:20/mile

Fuel

banana

Tunes

Three Packs a Day / Courtney Barnett

Born Again Teen / Lucius

Move Like You Stole It / ZZ Ward

Deceptacon / Jessica Hernandez

Rattlesnake / St. Vincent

Man / Neko Case

Little Numbers / Boy

American Home Fitness 5K

Date: Saturday, October 15th
Location: Milliken State Park

As my second 5K approached on Freep weekend, I was a bit more nervous.  I knew my fitness had improved in the month since the Goddess race.  I wasn't doing speed work but my pace was naturally picking up.  My weekly mileage had increased and long runs were up to 6 miles.  I knew I could run faster but how much faster was the question?  I also feared pushing the pace.  There was the ever-present fear in the back of my mind that any given run could be my last.

Brian and I arrived extra early to help with medal distribution.  It was fun to hang out with the other volunteers.  I was grateful that I was able to run the race and volunteer.  At the last minute the course had to be changed from last year due to a naval ship being docked along the RiverWalk.  I liked the new course, which went along a different part of the RiverWalk.  There was a decent hill in the first mile but overall it was flat.  I had to push hard, especially in the last mile.  I felt like I hadn't worked that hard in a race in a long time, which was a great feeling.  I ended up running it a full minute faster than my race last month!  Still a far cry from my PR but I couldn't have been happier!  I was ninth female and first in my age group.

After the race I helped pass out medals for the 5K and the kids fun run.  The latter was the best part of my day.  Seeing those kids cross the finish line with smiles on their faces filled my heart with joy!  I'm looking forward to racing and volunteering at this event again next year!

Time

20:44

Pace

6:41/mile

Fuel

banana

Tunes

The Innocent / Mayer Hawthorne

Born Again Teen / Lucius

Runaway Baby / Bruno Mars

Violent Shiver / Benjamin Booker

Fast in My Car / Paramore

Deceptacon / Jessica Hernandez
Man / Neko Case

Mustache Dache Detroit

Date: Saturday, November 12th
Location: Atwater Brewery

I'd really wanted to continue to improve my 5K time once more this season but there was no chance of that happening on the Mustache Dache course.  For me, it is NOT a PR course.  It's always windy and this year was no exception.  But I never run this race for time.  I run hard but I run it because it's FUN!  The Mustache Dache is RUNdetroit's big race and I wouldn't miss it for anything.  

The weather this year was perfect - sunny and mid-40's.  The wind proved challenging and I finished nearly a minute slower than the Freep 5K a month ago.  BUT it was my fastest time on this course, so I was happy about that!  I also placed 5th female and 3rd in my age group.  I got a pretty great pint glass.  Thank you Atwater and RUNdetroit!

I was so happy with my mustache that I wore it for a few hours after.  Brian was super creeped out.  I don't understand why!

Time

21:30

Pace

6:56/mile

Fuel

banana

Tunes

Maneater / Hall & Oates

Attention / The Raconteurs

Run (I'm a Natural Disaster) / Gnarls Barkley

Sharp Dressed Man / ZZ Top

Everybody Get Dangerous / Weezer

Bodysnatchers / Radiohead

My favorite finish line photo to date

That wraps up my fall 5K racing season!  Here's to hoping I can make it to January in one piece so I can start training for Boston with healthy legs and fused bones.  Bring on 2017!

On the Run: Martian Invasion of Races 10K 2016

On one of the colder, snowier days we've had in a long time (I swear, spring in southeast Michigan has been colder than winter!), Brian and I reluctantly shed our warm layers and stepped out of the car.  Normally we run from home to Ford Field Park for the Martian Invasion of Races but because of the cold, we decided to drive and park a bit closer.  It was going to be a long morning outside and we needed other clothes nearby.  We were running the 10K at 8:00, cheering for friends finishing the half around 10:30, and meeting my students at 11:15 to run the Kids' Marathon at 12:00.  

It was snowing when we got to the start corral and the winds were picking up.  I wasn't wearing my racing flats and had on my huge warm mittens.  Thank goodness I wasn't planning on racing this thing today, not with Boston a week away.  My plan was to start out at marathon pace (7:15/mile) and drop down if my legs were feeling okay, hoping to get in some good tempo miles.  I didn't start at the front because I didn't want to push the pace.  I also wasn't really paying attention, was talking to people, and all of a sudden the corral was filled up all the way to the start line!  

Thankfully the crowd thinned out quickly.  As planned, I started out at marathon pace.  At the first mile marker I caught up to three ladies, held pace with them, then inched ahead on a slight incline.  (Hill work is paying off!)  One of them caught back up to me and got ahead until mile 2.  At that point the course hits a ramp that heads downhill to Hines Drive.  I had picked up the pace a bit and caught up to her again.  Once we hit Hines - my familiar training ground - I passed her.  I was motivated by volunteers cheering and a cameraman.  I smiled, waved, and thanked them all.  Before I knew it I had pulled away.  When I hit the turn-around and heard a volunteer say "first female" I was shocked.  I hadn't realized no other ladies were ahead of me!  

After the turn-around I saw a few other people I knew to wave at and cheer for, including Brian.  Then the course hits the paved trail section that winds through campus, where it gets a little hilly.  This year the race was small so it was a bit lonely in there.  I only saw two men ahead of me the whole time on the trail.  After chicking the first one I chased the second one the whole way to back to Michigan Avenue, where I was finally able to pass him.  Unlike Rock CF a few weeks ago, my legs felt good and strong finishing.  It was much slower than my best Martian time, but it was a solid tempo run at the end of a less-than-ideal marathon build-up.  

Brian did an amazing job with his race!  He has not been a fan of 10Ks but this one might have made him a convert - even in the wintry conditions!

After the race I ran a couple of cool down miles (in a white-out), then hit Starbucks to warm up with coffee and oatmeal.  Then it was back to the races to cheer on some fellow RUNdetroit Flight Club friends as they finished the half marathon.  I also picked up my award - a stein and medallion from Glass Academy as well as a free entry for next year's Martian 10K.  YAY!

Time

43:20

Pace

6:59/Mile

Fuel

banana

Tunes

E.T. / Katy Perry

S.O.B. / Nathanial Rateliff & The Nightsweats

Shut Up and Dance / WALK THE MOON

Caught Up / Jessica Hernandez & the Deltas

St. Cecelia / Foo Fighters

Born Again Teen / Lucius

Random Name Generator / Wilco

Swell Content / Speedy Ortiz

Something About You / Lucius

Girl From Mars / Ash

The Walker / Fitz & the Tantrums

Deceptacon / Jessica Hernandez & the Deltas

Cadillac, Cadillac / Train

Finally it was time to go meet the 50+ students (4-5th Grade Girls Running Club, plus other boys and girls in K-5) and my co-captain who were coming to run the Martian Kids' Marathon from my school.  Since February the kids have been running and logging miles, trying to run 25 miles total.  Saturday they were lining up to run their final 1.2 miles of the marathon.  At the end they would each receive a marathon medal for their hard work.  

I was so proud of all the mini martians!  While we waited in the cold, the kids warmed up with high knees and knee hugs to get their muscles ready.  Then they ran their hearts out, with smiles on their faces.  Crossing the finish line with these kids made my heart happier than crossing it during my own race.

And see that girl in the pink?  Watch out for that one.  She may be small but she's determined and she's got quite a kick.

On the Run: Rock CF 1/2 Marathon 2016

I wasn't ready to race a half marathon.  I hadn't done a true speed workout or tempo run since before the NYC marathon in November.  None of my paces have improved over the course of my training cycle and if anything, they have only become more challenging to maintain.  To make matters worse, my quads had been sore for a week from a hilly long run.  Yet here I was, toeing the starting line on March 20th at the 6th annual Rock CF Rivers Half Marathon.  This is my favorite race and I wouldn't miss it for anything.  

Brian and I arrived at 5:45 to volunteer at the packet pickup table.  I love handing racers their shirts and bibs and wishing them luck on the race.  This year everything was staged at Grosse Ile Middle School for the first time - packet pickup, port-a-potties, start/finish, and post-race snacks.  There has been a gradual shift from the high school to the middle school over the years and it was nice to finally have everything at one location.  While I had to sneak away from my shift a little early to prepare to run, Brian could stay on as super volunteer even after the race started.

The atmosphere at Rock CF is always fun and relaxed, thanks in large part to Emily Schaller, race director extraordinaire.  She is why this race has been such a success since it's first year.  I waited in the corral with some of my Be Bold Crew friends, which helped me relax a bit.  I don't get nervous for races often but today I was worried.  How fast should I run?  How fast COULD I run?  Would my quads hold out?  This was not going to be pretty.

Starting the race with Coach Geo

What was pretty, however, was the sunshine.  And the blue skies.  And the water.  So I took it all in as I ran.  This course is beautiful as it winds around the island and the miles always pass quickly.  I was pushing hard but with each passing mile, my legs grew more and more tired.  Generally I'm able to pick up the pace as my legs warm up but I was fearing the worst - I had gone out too hard and was going to bonk.  I took my gel around mile 7 (earlier than usual) in hopes that it would help give me some added energy.  Before I knew it I was approaching the relay exchange, close to the 8-mile mark.  I saw several RUNdetroit friends .  They cheered and I waved, which gave me a confidence boost.  This was great but I also ran a little too fast after because I was excited.  My pacing was just all over the map!

Nothing beats a Rock CF sunrise

Between the exchange and mile 10 I started to struggle.  My quads, which started giving me trouble around mile 3, began to seize up.  I had real doubts about being able to finish the race in any respectable time.  I sidled up to another racer at the 9-mile mark and started chatting.  We talked for about a mile until we got to the hangar.  I knew there I would see Justin and ACE! from RUNdetroit - another boost.  Upon exiting the hangar there is just another 5K to go!  The next mile flew by for me.  YES!  I can do it!

Then I hit a wall.  Yes, a wall in a half marathon.  I'm still not sure I've ever hit one in a marathon but here I was at mile 11 of a half marathon and I was DONE.  My quads were screaming at me.  It was windy.  Every "hill" felt like a mountain.  I couldn't stop looking at my watch.  I contemplated jumping in the police car I passed.  On the outside I was smiling and waving but on the inside I was cursing and crying.  

I passed my friend Zach with about .6 mile to go.  "How ya feeling?" he asked?  "Like sh*t!" I yelled back with a laugh.  "Almost there!" he said.  And although I really was almost there, it felt like forever before I rounded the corner into the finish chute. 

Running through the finish chute felt as if my legs were in slow motion.  Did Emily fill it with pudding this year?  Surely she must have.  I did not give it my all because I had nothing left to give.  I ran it in smiling and waving at Brian.  I wasn't fast but I was happy.  

Photographic evidence - no pudding in the finish chute

Emily congratulated each racer as he or she finished

The best part about the day was being with my running families - RUNdetroit and Be Bold Crew.  RUNdetroit sponsored the 5K and representation was strong in the 5K, half marathon, and 2-person relay.  Everyone ran strong and many people set PRs.  We had a few pacers, as well!  I was proud of each and every one of them!

RUNdetroit Flight Club

Coach Terra was there with the Be Bold Bus and had the tent set up with snacks including bagels and Nakee Butter.  Everyone in the crew set PR's for the half marathon and Roger relayed in his fire fighter gear. 

Be Bold Crew

Coach Terra says I set a happy PR because I ran with a smile.  As for my time, I ran this race 6 minutes slower than two years ago.  Yes, a 6-minute negative PR.  I wasn't happy about that but it gave me a wake-up call about where I am in my training.  It reminded me where I want to be and forced me to take a good hard look at what I need to do to get there.  It's still early in the season.  I have plenty of time for happy, bold, and fast running ahead!

Time 

1:34:26

Pace  
7:13 min/mile

    

Fuel 

Munkpack - Apple Quinoa Cinnamon, banana (pre-race)

CLIF Shot - Vanilla (during)

Tunes

10th Floor Ghost Girl / Cibo Matto

The Joke Explained / Wilco

Ex's and Oh's / Elle King

St. Cecelia / Foo Fighters

Black and White / Parquet Courts

Born Again Teen / Lucius

Violent Shiver / Benjamin Booker

I'm Shakin' / Jack White

Gold on the Ceiling / The Black Keys

After the Disco / Broken Bells

You Were on My Mind / Lucius

Runaway Baby / Bruno Mars

Dead Brains / Jessica Hernandez

The Walker / Fitz & the Tantrums

Shake it Off / Taylor Swift

Pedestrian at Best / Courtney Barnett

S.O.B. / Nathanial Rateliffe & the Nightsweats

Anklebiters / Paramore

Ship to Wreck / Florence + the Machine

Blood for Poppies / Garbage

Rattlesnake / St. Vincent

The Innocent / Mayer Hawthorne

Deceptacon / Jessica Hernandez & the Deltas

50 Ways to Say Goodbye / Train

Man / Neko Case

Race for the Prize / The Flaming Lips

Brave / Sara Bareilles

And of course, none of this would be possible without my rock - Brian.  What other husband would get you to the race at 5:45, volunteer before and during the race, take amazing photos, and be there waiting with a hug when you're done?  

All photos by Brian Wolski

How do you feel about racing when you are not race-ready?

On the Run: Women Run the D 2015

I swore I would never run this race again after last year.  But when it came down to it, I couldn't turn down a free race entry.  I wasn't exactly looking forward to the race but in the weeks preceding it, I did a few training runs on Belle Isle to mentally prepare for race day.  One was a solo 13-mile tempo run, which was especially good because it gave me the practice of the double loops at race pace.  I've also started to make my peace with running on the island, now that it's become the home of our Be Bold Crew.  

The Be Bold recovery station

Women Run the D is scheduled back-to-back weekends with The Brooksie Way.  A couple days before the race Coach Terra asked me to pick one for my goal race.  Of course that would be Brooksie.  I needed a solid 20-miler the weekend of Women Run the D so we decided I would run that one as an aerobic training run, cross the finish line, and just keep running another 7 miles.  That took off so much pressure for me knowing I was NOT racing this thing but just using it as training!  It would be perfect.  A training run with port-a-potties before and after, water stations, cheering spectators, and a Be Bold recovery station when I was finally done!  

Just the Tuesday prior to the race I had tripped over a construction sign while running before work.  My left knee was scabbed and I had road rash on left thigh.  The real problem, however, was my inner right knee.  It was sore to the touch and a bit painful to walk on.  Somehow running was okay once I got going.  I had taken it easy in the days between the fall and the race with lots of rest, ice, and Ibuprofin the day before.  On race day I took Aleve and got taped up by Coach Stefanie (aka The Dynamic Runner).  I actually felt pretty good.

The race start was moved from the Casino closer to the bridge.  I met up with my RUNdetroit family and the Be Bold Crew.  As usual, the race start was delayed by 15 minutes.  I waited until the last minute to go up to the start line.  After we took off, it was another girl and me at the front behind two lead bikes.  We were side by side until the first turn when the other girl shoved me aside.  She actually pushed me over into the other lane!  I wanted to laugh so hard because A) If you've ever been on Belle Isle you know that the road is very wide.  Certainly wide enough for two small runners to share without the need to push or shove. B) It was just the two of us.  Nobody was even close behind us.  What was she thinking?  C)  I wasn't even racing this thing!  I wanted to shout, "It's all yours!"  She had no idea what a long and lonely race she had ahead of her.  

Instead I thought about what a happy run I was going to have.  20 miles, here I come!  I took it all in.  I waved to everyone on the course.  I thanked all the volunteers.  I said good morning to the spectators and other people out enjoying the day.  Each mile ticked away quickly and easily.  

When I got back near the starting line I saw Coach Terra, Justin and ACE! from RUNdetroit, and some other friends.  I was feeling fantastic!  I continued around to the other side of the island.

Before long I met up with the 5K'ers for the first time.  It's hard because many don't realize that runners are coming.  They are either running slowly or walking, sometime 4-5 across. It makes for quite the obstacle course!  Some of the ladies are more observant than others and I got some cheers and shouts of "You go girl!" along the way when they realized I was a half marathoner.  That was a nice boost.  They made their turn just before my mile 7.

It was at this point I found one of the lead bikers waiting for me.  I was so grateful that she had stayed back.  The next stretch of island was going to be a lonely one, lacking both runners and spectators.  I was grateful for the company!  As she rode she would glance back to make sure her distance was okay and I felt like I needed to keep up.  My own personal pacer!  haha.  When we converged with the 5K runners again she helped get them to move out of my way so I didn't have to weave around them.  Later I saw Justin again and joked that I couldn't get lost in this race!  I even chatted with her here and there but that was hard because it was windy in some spots making it hard to hear each other.

The route was a bit different this year so it wasn't two full loops of the island.  Near the end we made a turn at the Athletic Fields and ran past the old zoo.  This is where Be Bold Mechanics class meets so it felt like home.  As we turned into the final stretch at the finish line, my lead bike pulled off to the side.  I crossed the finish line with the biggest smile on my face.  My friend Jen was handing out medals.  She scooped me up in a huge hug!  Then I ran over to my lead biker and gave her a hug, thanking her for the company. She was wonderful to come back for me!

After that I quick ran to the Be Bold bus where I tossed my water and medal to the Crew and was off and running again.  I maybe stopped running for a minute total.  Then I ran across the bridge, down Jefferson, and picked up the Riverwalk for 3.5 miles before I turned around and came back, completing my 20 miles for the day.

When I got back I got to hear all the happy news from friends who had amazing races.  It was wonderful to celebrate with them!  I was also just in time for the awards ceremony.  I placed 2nd overall.  This year they didn't give free entries again so it will be my last year running it.  I got a cozy blanket, another single medal hanger (I got one last year.  Honestly what do you do with these things?), and a gift card to American Home Fitness.  

Of all my 20-milers, this was by far my best and happiest!  Healthy legs + happy heart = successful training run!  

Time 

1:31:14

Pace  
6:58 min/mile

    

Fuel 

CLIF Mojo - Peanut Butter Pretzel, Banana (pre-race)

CLIF Shot - Vanilla (Mile 5)

   

Tunes 

Turn it Around / Lucius

10th Floor Ghost Girl / Cibo Matto

  Don't Save Me / Haim

 Ex's & Oh's / Elle King

Don't Take My Man to Idaho / Jessica Hernandez & the Deltas
Ship to Wreck / Florence + the Machine 
Birth in Reverse / St. Vincent
Man / Neko Case
Caught Up / Jessica Hernandez & the Deltas
Rattlesnake / St. Vincent
Youth Without Youth / Metric

I Love It / Icona Pop

Hell / Tegan & Sara

Dance Apocalyptic / Janelle Monae

Dead Brains / Jessica Hernandez & the Deltas

Keep Your Head / The Ting Tings

Bulletproof / La Roux

Shake it Off / Taylor Swift

Youth Without Youth / Metric 

Ex-Girlfriend / No Doubt

Shut Up and Drive / Rihanna

Born This Way / Lady Gaga

You've Got Time / Regina Spektor

Kiss With a Fist / Florence + the Machine

Never Go Back / Grace Potter & the Nocturnals

Move Like You Stole It / ZZ Ward

Blood For Poppies / Garbage

All Hands on the Bad One / Sleater Kinney

Water Fountain / tUnE-yArDs

NOTE: This post was about MY run, MY race.  As for the Women's Half Marathon itself, I don't really have a lot of great things to say about it.  

• Expo - Hard to find and underwhelming.  One of the big products/sponsors at expo was NuStep.  I'm not entirely sure why this was at a race expo.  Anyway, don't plan on spending much time at their expo.  You may even want to just get your stuff on race day so you don't have to pay for parking.
• Shirts - Usually the shirts are ultra tiny so I order a medium.  This year they went with a different shirt company so even after being in the dryer on high, it's still too big.  Order true to size.
• Course - While I give them credit for changing up the course a bit, it's still a half marathon on Belle Isle.  That island is good for a 5K or 10K but too small for 13.1 miles.  Some friends had the idea of making it a 15K, which I think would be perfect.
• Organization - By year 3 a race should be getting their stuff together.  Every year it starts 15 minutes late because not everyone is there on time.  By starting late, however, people think they don't have to get there on time.  It's always a delayed start but there's never a clear announcement about the new start time.  Or if there is you don't know because their speaker system is so bad.
• Pink - Everything is PINK!  It's women's race but not all women love pink!
• Port-a-Potties - NOT ENOUGH!  This is a WOMEN'S race.  Women pee.  A LOT.  I'm not sure if this race follows the 1:100 formula but they should probably go with a 1:50 formula.  The lines were super long.  But note that the Casino does have a few restrooms that you can use in a pinch.

One nice thing about the event is free photos.  Race photos can be expensive so it's nice to get them free at this event!  They took them at a few points around the island.

Did you run Women Run the D?  Tell me about your experience!