Reflections - Baton Rouge Beach Marathon

Pre - Marathon -  Tues goal - low of 40 - going for the BQ - 8:35 avg pace

Pre- Marathon  - Fri goal - low 52ish - going for the PR - 8:43 avg pace or anything sub 8:45
During the Marathon - Mile 15.5 - going for the BQ - 8:35
During the Marathon - Mile 24.5-26 - hang on for the PR - sub 8:45

On Tues.of marathon week,  the low was still predicted to be 40, and I told Chad I was going for a BQ (Boston Qualifying) race.  Let me tell you, I was "feeling it!"  Most of the time, when I get this feeling, my goal is met, IF the weather cooperates.    Well, if you've been reading lately, you know the weather did indeed change to the warmer side.    After consulting with Chad (my hubby), and getting some SUPER feedback from blog world, and local friends, I decided to go for a PR (sub 8:45 avg) race.

(if you missed the earlier debate, Wed.,  when the predicted weather changed to mid 70s for my last hour of running, I considered not racing this one and looking for another race within 2 wks)
With the low of 50 and a quick warm up, I definitely decided against the faster BQ race (8:35 avg). I had not vocalized or written about the BQ attempt to anyone but Chad. 

Jen and I headed down to Baton Rouge Fri am.  We had a quick "chatty" trip.  We stopped in Mandeville for lunch at the Olive Garden and then zoomed on to Baton Rouge.  We took a ride around most of the course, went to dinner, the expo, and then we went to bed early.  Smooth sailing and ready for a PR race.  Woo Hoo!  I was actually so excited about the race, that I  was worried that I may not be able to sleep.   I went right to sleep and rested well.  Everything on track for a great day.    We were able to park within a 1/2 mile of the start.  We waited in the car for a while, and then we walked to check our bag, potty line, quick chats with other runners, and we're ready to start.  Jen and I wished each other good luck and a good day, and we're off.                 

I had this in a nice, readable format and blogspot randomly messed it up.  I decided to leave it, as is, because it's really how I ran on Sat.  I was all over the place with pace, I couldn't get on a pace and maintain it.  I was constantly too fast, or too slow.                                                                            

	3:49:34	26.35
slower than planned		1.	9:12
faster than planned		2.	8:43
almost perfect		3.	8:37
ditto		4.	8:37
a little slow, but I'm ok - 5		5.	8:47
perfect -		6.      8:40
oops too fast, slow it down -		7.	8:34
good, that's better -		8.	8:47
crap, too fast again		9.	8:34
good, I feel good		10.	8:38
ditto - 11			8:38
ditto - 12			8:39
ditto - 13			8:40
too fast, man I can't believe how good I feel, slow it down		14.	8:20
at 15.5 I decided I'm feeling GREAT, I'm going for the BQ			15. 8:31
too fast for PR or BQ, slow down Ginny		16.	8:21
a little fast, but I'm good		17.	8:29
man I feel great, I'm at 18 and I feel great, this is NEW to ME		18.	8:21
slow down, this is my day		19.	8:18
your doing it!		20.	8:30
ok, that one was slow but that's ok		21.	8:42
slow again, but I'm still ok - get on pace!		22.	8:38
I can't believe you ran a 9 + mile, get on pace, you can do this		22.	9:04
RUN, FINISH THIS, you still have the PR,  go for the PR		24	9:04
you can still PR, RUN, GO, FINISH THIS		25.	9:34
holding on, trying not to slow any more, still hoping I can PR,		26.	9:28
you missed the BQ, you missed the PR, and you ran LONG	3:09.6	0.36	8:49

Prior to the race, I had looked at the map and knew the course had many turns in it.  I had to run the tangents really well to have a good race.  However, in addition to the turns, the course also has a lot curves as the road meanders around "The Lakes:, near the LSU campus.    Until late in the race, I stayed at +.06 which, excited me.  I'm guessing that I zoned out a little on the tangents when the stress of my slowing pace elevated.  As you can see, I ended up with and extra .15 on the day.  Bye Bye PR!

After the race, immediately my feet and legs felt like they would cramp at any second.  I made it over to the water and powerade and started refueling.  I wasn't in the mood, but I decided to eat some jambalaya (LA rice, etc).  I knew it would be salty and hoped it would help.  A few minutes later, I was going to for more water.  I stepped up on a curb, and just like that, my leg was stuck, with my heel in the "UP" position.  I could NOT move.  It took a while, I bent over, and rubbed my leg, and finally I was able to lower my heel to the ground.  It's now, Tues. morning and my left calf feels much better.  It's still sore, but fading.    I took and ice bath Sat. night.  On Sunday, I rested most of the morning with a nap at 9:30 am, yes I said a nap at 9:30 (much deserved).  Sunday afternoon, I met Kelly and we walked for a little over and hour.  When I finished walking my calf was totally loose and feeling good.  By the time I made the drive home, tight and sore again.  I took an epsom bath.  I do not know much about Epsom baths, but some people swear by them, so I tried it.

If you have studied, or have experience with Epsom baths, please educate me.

Not sure if it helped, but the soaking in the warm water felt good either way.  Monday am, I went to a yoga class - same thing - totally loosened up, and then later sore and tight again.  Monday night, I walked on the treadmill for just over 30 minutes and it felt fine.  

It has, exactly,  ONE week to be healed.  ha ha

The Good Stuff!
**8:43 avg. - which is a PR pace for me. (for 26.35)
**I felt really good all the way up until mile 23.  Usually I start feeling bad anywhere from 16, to 18, but definitely by mile 20.  This is huge progress!  Excited!
**Had the last hour been in the 60s, instead of the 70s, I KNOW I could have "held on".
**usually when I "fall off the pace" - it's a much larger "fall off" than the decline on Sat.
**2nd in age group

**I loved the Baton Rouge Beach Marathon - it's a great course, scenic, well organized.  It has a few minor rollers, but most of you would call it flat.
**I was expecting the humidity to be much worse, but the gentle breeze helped.
**Jen ran a PR race!  Woo Hoo! 

The Bad Stuff
**ran a little too fast some of those miles - BAD (critical race day mistake)
**tangents late in the race  - FOCUS
(IMO - this would be the only down side of this race.  it's a technical course, if you want to run 26.2, you will need to zone in, and run the tangents, really well)

So with a couple of days to think and reflect, yes, in some ways I'm happy with it.  I see some new break-through positives about this race.  I tend to focus on the positives, BUT ....
I worked way too hard, and I'm in much better shape than 3:49, so I will be totally honest here and say....

It's eating me!     

and Jenn is right...

this is why I will keep training, 

I will keep racing, 

I will keep looking forward because 

I'm NOT done yet

I can go faster

I WILL GO FASTER!

I went for it !

Baton Rouge, LA marathon

Super race!  very well organized and beautiful course

Jen and Me - post race

 Congrats to Jen!  She blew her old PR away by 4.5 MINUTES.  She went into the race with no plans to PR, and walked away with a super race.  So proud of you Jen! 

Yes, I went for it......

but I ended up leaving Baton Rouge without a BQ, and without a PR.  I would be telling a lie, if I said I wasn't disappointed, who wouldn't be when you miss a marathon PR by 15seconds, but  this is the narrative of the rest of today's story.

3:49:31  2nd place age group, 20th out of 104 females

Around mile 15.5, I was still feeling really good, had already started picking up the pace and still feeling good, and I decided to go for a BQ, new standards, (3:45) which was a stretch for me on a good day.   Looking back , it was probably a dumb move because it was a little warm for a BQ (for me), but I "went for it"  Still need to look at Garmin, but think I held on to around 22-23 ish and, could not hold on.  I fell off the pace (bad), and then missed a PR by 15 seconds.  (needed 3:44:59 for BQ, and sub 3:49:17 for PR)  (missed a PR by 15 seconds)

Overall, I'm pleased with the outcome.  I left everything on the course.  My PR is at St. George (downhill course).  Baton Rouge is what I would call a "fair course" with some rollers, (some call it flat).  After my PR / BQ at St. George(2009), my goal became to BQ on a "fair" course.  Let me say, I do not discount the St. George, downhill course for a BQ, but this was just my next step, my next goal.   So today, I made that goal to BQ under the old standards - looking on the bright side.
Unfortunately, for me, the old standards mean nothing. 



The bright side from today - I'm totally convinced, had the weather been ideal for me, I would have a BQ and a PR.    NEXT TIME......keeping reading

So,  overall, it was a good day. 

Thanks for checking in and supporting me.  It means a lot to me.

Re-Focused and Ready!

Thank you, thank you, thank you 

to all who posted, or sent email responses.   I appreciate the thoughtful answers.  I read and re-read, and re-read them.  

I just love blog world.  I mean really, you guys totally know what I'm thinking/considering/going through.  The run yesterday,  and the feedback totally helped to calm me, and helped me to refocus.  I do feel like I need to explain.  I'm not having a mental pre-race break down.  In fact, I still go into this race STRONG.  I know I'm in better shape than I've ever been.   For me to be at the top of my mental game, it's really simple, I MUST be in shape.  That I am! (for me)   I must explain, my last post come out of being a "realist",  NOT being a pessimist or caving mentally.   So rest assured, I'm not going into this race in a bad way, disappointed sure, but regardless, 

I'm excited, I've prepared better than ever, and I'm READY!

So currently, this is my plan.  I'm showing up Sat. READY to race 26.2  :)  
I'm going out on pace, and will see what the weather does.   
I'm hoping this plan holds, and I'm able to leave everything that I have on the Baton Rouge course. 

Strong Heart Strong Mind
If you want to share your favorite mantra or affirmation please do so.
Have a great weekend everyone, I know I will. 

Go Jen, Go Audrey, Go James, Go Terry, Go Bridgett
Go everyone racing this weekend.
Good Luck and Have FUN!


Bright side:
no rain expected
it could be 80 degrees and humid

(interesting note:  the first day the weather report warmed, Chad (my hubby), said exactly what the majority of you said. (before my freak-out post - ha ha)  He also mentioned the fact that I've been running better this fall, in the warmer conditions, which is true.)  Reinforcement is nice!

Urgent! Help Me Decide....

Yes, I'm freaking out.  It's marathon week.  Sat.,  I'm scheduled to "all out race" The Baton Rouge Beach marathon.    The low this morning was 27.  Most of this week, the prediction has been a low of 40 degrees on Fri. night.  I've been so excited, feeling super about it, and READY to RACE.

Yesterday, BAM - the low changed to a low of 50 degrees for Fri night. 

(may increase again - South winds bring warmer temps) So just like that, a kick in my gut. It's typical, the weather changes quickly, and the current forecast for Sat. at Baton Rouge is as follows:

7:00 - 52 degrees w/ 86% humidity

8:00 - 54 degrees w/80% humidity

9:00 - 60 degrees w/ 75% humidity

10:00 - 65 degrees w/ 67% humidity

11:00 - 57 67 (edit 57 was a typo) degrees w/ 65% humidity

So 7:00, 8:00, and 9:00, I would be fine, but "my race" starts around 9:30 am.   So I've already gone through the panicked search for another marathon.  My best other option would be Jacksonville, FL Dec. 18th.

So now I must decide and would like your opinion.

I have worked so hard for this one.  I stepped up my training to the next level.  Everything that is in my control has been right on target. 

now the freakin weather.... 

what to do?, what to do?, what to do?

1. go ahead and "race" Baton Rouge 26.2,  and give it all I have, knowing the weather will impact my time.

2. jog the half, or part of the full, and gamble on better weather in Jacksonville  (recent lows for this race - 41, 41, 55, 44, 59)

3. race the half, and go for that PR - first 2 hours will be PR doable, I think.

Ok, I'm going for a run and maybe some focus and answers will be found on the run.  "Breathe Ginny Breathe!"

What would you do? 

28 miles and I'll be "Ready to Rumble"

I hope everyone understands my last post.  My intention was not to exclude anyone.  I enjoy reading running blogs of all kinds and all paces.  I feed off the joys/trials of newer runners.  I also love reading the posts from faster crowd.  I love to "dream" through their posts - ha.   I also, enjoy reading blogs of similar paces and I noticed I follow fewer blogs that fall into "my category."  For those of you who made recommendations - I thank you.

Last weekend I went to a 5k in Luling, LA.  The Rock N Run 5k.   I had researched the 5k market for Sat. Nov. 19th, in search of a "flat and fast" 5k.  (I know my strengths and I know my weaknesses.  I'm not great, or even good at racing on hills.  (this is something I really want to work on, but currently my focus is on running as many PRs as possible, while I still can.  I can race on hills down the line when my PR opportunities have passed me by)

This is a great small race.  I loved the tag line....."If you wanna Rock, you gotta Run"  As you can see, this was the 2nd Annual R N R, and I must say, they have their act together.   I'm always a little nervous about going to new smaller races.......you just NEVER know what you will get.  I REALLY HATE going to a race, with a PR opportunity, and finish the race to find the course wasn't accurate (2.9 miles, etc)    This race was very organized, great giveaways, and accurate (3.11 = happy me)

I won a Rock!   The rock says 2nd place overall "YOU ROCK" on it.  Cute!  (small race indeed - maybe 80-90 runners)

So I left the race with a new friends, a rock, I won a paper shredder and a PR. 

I'll spare you the details, but I'm happy to report I had a PR race.  I always like to run a 5k close to my marathon.  It tells me a lot about my current fitness.    I went into this race with very little speed work, but after the recent 10k PR, I hoped, and felt like it would be a good day.  I wasn't disappointed!  I'm excited that I ran 22:59 (this was my 2012 goal - to run sub 23).  I'm VERY excited and looking forward to my training in Jan. -March.  I intend to focus on the 5k which I have never been able to do in the winter because I always opt for marathon training instead.  Early 2012 will be different.  Good things ahead for 2012.  


Recap:
Week of:
Nov. 14th - 57 miles running with a 5k, 2.5 miles walking, 3 days of Supreme 90 day, and 1 yoga class
Nov. 21st - 44 miles running with 3 X 1 mile @ 7:28 avg. on Thurs. and 13 @ 9:31 avg. today (sat), 5 days of Supreme 90 day, 1 yoga class.  Sunday will be a walk day/recovery 5-7 miles of walking this week- (depending on how far I walk on Sunday)


So, I have decided that I will run 25-28 miles before the marathon on Saturday.  I  followed this program for 12 weeks, as called for, with 2 exceptions....

**the Bar Harbor 26.2 mile training run (not on the plan)
**and as Jill so astutely noticed, my 20 mile run 2 weeks ago at 8:52 avg (with 10 miles at 8:32) was NOT on the schedule.  (Yes, I went off the reservation, but I did miss my 12 mile marathon pace run because that was the wk of the marathon, and I wanted to run it slow because of the added distance (26.2 miles @ 9:44 avg) blah, blah, blah, blah blah.    


any hoo - I'm sticking with the plan this week......

25-28 miles and I'll be "Ready to Rumble", Sat. (3rd)

in Baton Rouge, LA

**If you want to pick a mile - (18-25 - because that's when it get's TOUGH), and share a mantra or thought, I would LOVE IT!

Help Me Find My Peers

I find it interesting as I read blogs that I come across many bloggers who are much faster than I am, and I come across bloggers who are slower, but I rarely come across the blogs of my peers.  For instance, I follow MANY FAST runners who run 3:00 to 3:30 marathons, and I come across many in the 4:15-5:00+ marathon group, but I haven't located many 3:30 - 4:00 marathoner bloggers.  I know they are out there, I just haven't come across them yet.  So if you happen to follow any 3:30-4:00 marathoners, 22:00-23:00 5kers, or 46-48:00 in the 10K group,  please send me a link.  I would love to add them to my reading list.

Finishing up the week with 70 miles.  The consistent higher mileage (high for me) is paying off.  I'm handling the mileage better than I EVER dreamed possible.  I feel strong!   I had a 20 miler on Sat.
I ran the first 10 @  9:12 avg
The next 10 miles @ 8:32 avg with the last 2 miles being at 8:13 and 8:14
Average pace for the 20 miler - 8:52
It was cloudy, and a little humid (good practice - race day may be similar).
The temps started in the mid 50s, but quickly hit the mid 60s.
As I finished the 20, yes, I was ready to be done, BUT.... most of the time,  as I finish my long run, (3 wks out from my goal race), I typically finish the run WONDERING, how will I run at a FASTER pace, and add on 4-6 more miles.  This time, I finished ready to be done, but I could have gone more.  This time, I finished with hope and excitement about the race to come.  3 weeks, and I will be READY to RACE.....

This program doesn't taper a lot, which I prefer. (not as much as my former programs anyway).  Lately, I've been tapering "less",  and feel that works better for me.  I feel I'm on top of my game, and if I taper too much, I feel lazy,  and tend to lose my mental edge.  So my taper weeks will go from 70 miles this week, to:
**57-59 miles this coming wk, with a 5k race
**44 miles the following wk
**Race week - the program calls for 28 miles prior to my race on Sat.  I'm still thinking about this.????
I'm not sure I want to run that many miles before my 26.2 goal race on Sat.
(typically I run more like 15 miles leading up to my 26.2 mile race)
Opinions please!  how many miles do you run the week of your marathon???

This week's discoveries:

**Raspberries - I DID NOT KNOW how yummy fresh raspberries are - pricey, but one of my new favorite fruits.

**Oatmeal Pancakes

On my last blog, I mentioned the Cut The Fat podcast, which I enjoy while running.  On a recent podcast (recent to me) Blythe mentioned a recipe for Oatmeal Pancakes.   I'm a huge lover of pancakes, and Blythe promised these were delicious, so why not give them a try.  I tried them, I love them.  

(I cooked them again this morning.  I cooked some for Chad who said "they taste like cardboard."  ha ha  everyone likes something different)

I think he didn't like the texture of the oats.  He is accustomed to fluffy, smooth(no fiber) pancakes.  

It's funny,  the texture is one of the things that I love about them.  For me, the texture equals fiber and filling.  I didn't use the blender.   Had I used the blender, they may have been more appealing to Chad. (I mixed the batter with a mixer)

Give them a try:

Oatmeal Pancake Recipe (from the website)

This recipe has now been a family favorite for many years. I share it with everyone and anyone who is open to the possibility of eating oatmeal pancakes… in my opinion, everyone should eat them!

In a blender add:

• 1 whole egg
• ½ c. NO SALT ADDED cottage cheese
• ½ c. dry oatmeal (Quaker-style old fashioned rolled oats work best)
• Dash of water

*this recipe yields 1 serving (2 pancakes)

Blend all ingredients into smooth batter. If your batter seems thick, add a dash of water. If your batter gets too thin, you may refrigerate for 15-30 minutes and it will thicken. Pour onto pan or griddle just like pancakes.

I usually make this recipe x 4. This way everyone in the family can enjoy pancakes for breakfast. Top with natural peanut butter or our new fave Better ‘n Peanut Butter (a low fat peanut butter that is all nautral) and sugar free syrup or natural jam and ENJOY!

For my version, I added cinnamon (I add cinnamon to everything possible) and nutmeg.  

The 2nd time I added cinnamon, nutmeg, and vanilla

Also my cottage cheese was lowfat, and low sodium (our grocery doesn't stock no sodium cottage cheese)

I topped mine with homemade jelly. 

Nova Scotia and a PR race

Mom, Me, Linde - sister

Linde - love that smile....

coming out of the bushes....potty break (sisters can be evil - yes)

 Crazy tides in Nova Scotia

 Cape Breton, Nova Scotia

 Nova Scotia

 Nova Scotia

 Nova Scotia

 Mom supporting me at MDI 26.2

 Finishing marathon # 21

Getting "blown away" on Cadillac Mountain, waiting for sunrise, and FREEZING...

Mom - she's awesome!

Acadia National Park Fall 2011

So What's Up?

week of Oct 31st

Run - 62 miles

Walk - 2.5 miles

Yoga - 1 class

Supreme90day - 2 times (slacker)

Sat. - Senior Bowl 10k - Mobile, AL - 55 degrees 

**47:20 official time (7:37 avg)  (1:18 PR) 

**Garmin time 47:28

**Overall 111 out of 827

**Age Group - 40-44 - 2nd place (not sure how many in age group)

(previous 10K pr was in 2008 Senior Bowl 10k - 48:38)

What a super day in Mobile.  Linde (sister) went to the race this year.  She walked the 5k.   I had a SUPER day, and you guys KNOW, I'm savoring ANY and EVERY PR that I run.  I appreciate and savor the victory.  It's not a natural thing for me.  I WORK, EXTRA HARD,  and some days it pays off.  The week leading up to the race, I just felt like I would run a PR.  Mid-week, the weather was predicted to be on my side, so it was "game on"....nothing left to do on race day but execute the plan (the plan - RMAO)  

After the race I saw a couple of friends and then we headed to Louisiana for Chad's big day - the IFA Redfish Tour Championship tournament.   He and his partner, Jay ended up 7th in the tournament and won 1st place in the "Ultra 6 Tournament" - a good day for him too, and he walks away with VACATION MONeY - Sweet!

Chad & Jay 2011

Week of Nov 7th

**This week I'm working on 70 miles for the week, with a 20 miler on Sat.

**need to get the S90D workouts back up to 3-5 per wk

**Mon -S90D Tabata,  recovery from 18 miles on Sunday - 6 miles am and 4 miles pm

**Tues. - 11 miles on the Longleaf (asphalt) 8:55 avg. - 2 mile w/u, 6 X 1000 @ 7:24 avg pace, & then just finishing out to get 11

**Wed - 15 miles - first 10 at 10:10 avg. - last 5 miles I picked up the pace, and ended with 9:48 avg pace for the run.

**Wed weigh-in - up 1.5 lbs. -  first week to be up - MUST "nip this in the bud", regroup, and cut back a tiny bit. Upping the maintenance motivation through podcasts.  

Some of my favorites to keep me on track:

(all of these can be found on I-tunes)

Cut The Fat

Fat to Fit

Jillian Michaels

Each of these help me to focus on healthy eating, a healthy lifestyle, and moderation.  Running for PRs doesn't come easy for me, and neither does weight maintenance.  I have to work hard and stay focused.  

**Please send me maintenance tips and motivation - podcasts, tips, tricks

**We're at peak leaf season in MS.  Today, I had 15 miles on my schedule.  I met Kelly and Jen on the Longleaf.  Kelly ran 3, Jen ran 10, and then I finished the last 5 solo.   The leaves were amazing.  So awesome to go out and enjoy the beauty on a run.  

**Sat the 12th - will be 3 weeks out from Baton Rouge marathon - goal race.

**Sat the 19th - need to find a 5k to go for a PR.  If I find the right course (flat and fast), and get a good weather day, I KNOW I can PR, and feel like I can go sub 23.   (current PR is 23:06)