Ignorance is bliss...

Kentucky Derby - The Greatest Two Minutes in Sports

Fri, 03 May 2013 10:00:31 -0400

This weekend I will be experiencing my very first Kentucky Derby. As a new Louisvillian, I believe it is mandatory to attend this event. I have said this before, and I am reiterating this because I don’t think you all believe me, this town shuts down for this event. Jefferson County (my county and the county that Churchill resides in) has Friday, May 3rd off for “professional development.” HA! They aren’t fooling me! The university (of Louisville) will be closed. Last day of finals was this past Tuesday.

There is a 2 week celebration leading up to the Kentucky that starts with Thunder over Louisville and also includes a parade, a giant balloon festival, a steamboat race on the Ohio River, and a bunch of concerts, etc. It’s kind of a big deal.

So here is how the Derby became to be The Greatest Two Minutes in Sports:

The Kentucky Derby is the oldest consecutively held Thoroughbred race in America. It is run annually on the first Saturday in May at Churchill Downs in Louisville. Along with the Preakness in mid-May, and Belmont in early June, it is the first jewel of the coveted Triple Crown of Thoroughbred racing, which has been won by only eleven horses since 1919.

The first Kentucky Derby was held May 17, 1875, before a crowd of 10,000. In that race, a field of 15 three-year-olds ran a 1.5 mile course which was won by H.P. McGrath’s Aristides. Although the first Derby was held at 1.5 miles, the distance was changed to the current 1.25 miles in 1896.

Col. Meriwether Lewis Clark Jr. is largely responsible for the Kentucky Derby. After a trip to Europe in 1872 where he witnessed the finest horse racing England and France had to offer, he founded the Louisville Jockey Club in order to raise the money to build a first rate horse racing facility. The land for the race track was donated by his uncles John and Henry Churchill. Every Kentucky Derby in history has been run at this track. It wasn’t until 1937 that the track was officially named Churchill Downs through incorporation, more than 60 years after the first Kentucky Derby was run on May 17, 1875.

The Derby field is limited to three-year-olds; fillies (young female horse) carry 121 pounds and colts (young male horse) carry 126 pounds. Only three fillies have won the Derby: Regret in 1915, Genuine Risk in 1980, and Winning Colors in 1988.

The largest field was during the 100th running in 1974 when 23 horses ran. The smallest fields were in 1892 and 1905, with only three horses in each race.

The fastest Derby was run by the legendary Secretariat, who covered the 1 1/4 miles in 1:59 2/5, the only Derby winner to finish under two minutes.

TRADITIONS

Hats!

As a place for gambling and drinking, the track was not a very welcoming place for women and children back in the day. Col. Meriwether Lewis Clark Jr. became inspired by trips to London’s Epsom Derby and Paris’ Grand Prix (posh events that attracted an elegant crowd). He sought in the 1870s to transform American racetracks from places associated with immorality and vice to venues that might attract a wealthier, more noble group. With the help of his wife, he went on a campaign throughout Louisville to convince his target clientele that the new race track was in fact a place for the upper-class. The first Derby event was viewed as a major success and paved the way for even grander affairs that quickly became as much about the fashion as they were about the racing.

Mint Julep

The Mint Julep has been the traditional beverage of Churchill Downs and the Kentucky Derby for almost 100 years. It appears to be just like a mojito with whiskey instead of rum (it includes mint and sugar). You can get the recipe here.

Twin Spires

Constructed in 1895, the Twin Spires were the creation of a 24-year-old draftsman, Joseph Dominic Baldez, who was asked to draw the blueprints for Churchill Downs’ new grandstand. Originally the plans did not include the Twin Spires atop Churchill Downs’ roofline, but as the young Baldez continued work on his design, he felt the structure needed something to give it a striking appearance. Described as towers in the original drawing, the hexagonal spires exemplify late 19th century architecture, in which symmetry and balance took precedence over function.

kentuckyderby.com

“My Old Kentucky Home”

Although there is no definitive history on the playing this song as a Derby Day tradition, it is believed to have originated in 1921 for the 47th running of the classic. The actual year the song was played as the horses were led onto the track to begin the Derby post parade is also unclear.

Since 1936, with only a few exceptions, the song has been performed by the University of Louisville Marching Band as the horses make their way from the paddock to the starting gate. You can hear it here.

Roses

In 1896, the Derby winner was draped in a blanket of roses, a practice continued to this day. This tradition has led to the Kentucky Derby frequently being referred to simply as “The Run for the Roses.”

kentuckyderby.com

Source: nbcbayarea.com, atasteofkentucky.com, kenuckyderby.net, kentuckyderby.com

Marathon Recap (!!!)

Mon, 29 Apr 2013 21:48:20 -0400

Did you know that only .5% of the U.S. population has run a marathon? I so happen to be a part of this statistic now! Woo hoo!!!

Let me tell you about the emotional roller coaster that was my very first marathon. It was good, bad, and ugly. But I finished! My goal time was to get it done before 4 hours 30 minutes. I completed it in 4:29:49!! Here are my official results if you don’t believe me!

Here is the recap:

I (surprisingly) had a great night of sleep the night before. I woke up at 5:30am to get going with my toast with honey & coffee routine. I made it to the start line in time to gear check, use the bathroom one last time, and meet my running partner. Unfortunately, my running partner forgot his phone at home and was uber late so we did not get to run together at all, which was a MAJOR bummer for me. I had to run with new people and I knew they weren’t my pace so it threw me off a tiny bit. I ended up starting out with a group of 3 others and was pacing about 9:50-10 per mile. Here is a picture at about 6 miles when I was still happy about my life.

I had THE BEST support from my friends. Johanna, Tara, and Doc Hammy were on bikes and kept popping up all over the course. They gave me so much to look forward to. They even got me gloves and ibuprofen when I needed them! THEE BEST.

Another happy one. Still so early in the race.

I wish I ran with my phone because we had the chance to run through Churchill Downs and there were some horses out. Super cool.

But we split off from the half marathoners after Churchill which took the running group (and the sideline support) wayyyy down. I was still running with 2 people at this point until we got to Iroquois (mountainous mountain) Park. I knew the park pretty well and I wasn’t going to expend additional energies to race up the slopes so I ended up falling back a bit. These were miles 12-14. After the park, I caught up with one of the girls and started the home stretch.

Right around mile 14 was when my watch died. SMH! I was so mad. I thought I charged it but to my surprise, it couldn’t last the whole time (that’s what she said).

At around mile 17, I was all by myself. And struggling to keep my mind occupied with anything other than pulling into the nearest bar. Luckily I came across my friend Reggie with a sign that read “This seemed like a good idea 4 months ago” (it totally did) and “#YGG” (You Go Girl!) which made me smile. I was also entering the realm of delirium and knew it wouldn’t be long before I started cursing out loud.

This is when I called in for reinforcements. I asked if one of my sideline friends would run with me…and they did! Doc Hammy flagged me down at mile 22 and tossed his bike to the side (figuratively, of course…his bike is pretty fancy so I can’t imagine any tossing was happening - but my dramatic brain sees it otherwise) and he ran with me for 6 miles. And in someone else’s shoes no less! UNREAL. THANK GOODNESS. LIFE SAVER. CANNOT IMAGINE RUNNING THAT BY MYSELF. ALL OF THE ABOVE.

I ran 98% of this race. The last 3 miles were BRUTAL. I kept thinking “only 3 miles, only 3 miles.” Which eventually turned into “holy hell I still have 3 miles left.” My tummy was so tired of pretzels and gu and electrolyte pills. I ended up shedding the gloves, race belt, and the last shred of energy to finish this race. I eventually took 2-3 walking breaks during the last stretch. Then I saw those 4:30 pace group fuckers (which is what I kept calling them). All of a sudden, I dug deep down into my core and ran off to beat them (and I did!).

The last straightaway.

I crossed the finish line and didn’t collapse. Nor did I cry, which I was fully prepared to do. I think I was just overcome with a sense of relief that it was FINALLY over. I got my medal, some food, and 2 beers and the rest is history.

All done PRAISE JESUS!

Things I will do better next time:

Be serious about cross training - I think I could done better had my overall fitness been on point. I am going to start implementing new workouts this week.
Not run with a fuel belt - After the first few hours, it was more annoying then helpful. I have to wear it up pretty high around my waist so it won’t move around but it got to the point where I felt like it was keeping me from breathing. I need a new alternative.
Transition a new pair of shoes before the race - I had the red Adidas since October. I was probably due for a new pair a month before the race. Never again.

Things I think I did great with:

Fuel plan - although I didn’t stick to it 100%, I never had issues with hunger, cramping, or dehydration. Which probably attributes to the fuel belt. Meh.
Not getting caught up with: 1). How many miles I had done. 2). How many miles I had left. I focused on my pace and my fuel and making it to the next mile marker. Once my watch died, I didn’t have any idea what was going on mileage wise anyway.
Keeping my pace - I maintained a pace of 10:00 pretty much the entire time, which I was so comfortable with. I was surprised I kept up with it after my watch died. I guess I know my running self better than I thought.
Having amazing friends & support group - Johanna, Tara, Doc Hammy, and Reggie got up so early to support me and for that, I will be forever grateful. They made my first marathon an incredible experience. And of course I didn’t get a group shot of us. Fail.
I also had amazing support from far away friends including Percy, LC, Amber, SMacko, and many others. I love my friends. All of them.

I am a marathoner.

Marathon Training Week 15.1 (fuel plan)

Tue, 23 Apr 2013 16:22:00 -0400

I have semi been avoiding this for a while (mostly because it would force me to think about every mile of those 26.2) but here is my fuel plan.

Pre pre-run - Feet up (in my compression socks, obvi) with my stack of papers to grade, a platter of bread, pasta, and a liter of Smartwater. And a 10pm bedtime.

Pre-run (6am: 2 hours before the race starts) - cup of coffee, slice of multi-grain bread with honey.

Mile 5/6 (1 hour in) - half a gel

Mile 10/11 (1:45) - other half of a gel

Mile 14 - electrolyte pill (1)

Mile 14/15 (2:30) - half a gel

Mile 17 - pretzels (1-2)

Mile 18/19 - electrolyte pill (1)

Mile 20/21 - half a gel

Mile 22/23 - pretzels (enough to keep my mind preoccupied)

Mile 24 - electrolyte pill (1)

Mile 24+ - whatever I can get my hands on to help me through those last few miles.

This may change based on the weather. If it is hotter than planned (anything above 60 and sunny), I will need more electrolyte pills. Honestly, I am hoping for 40-50 and sunny. That is perfection. Right now it looks like it will be high 60’s with a 30% chance of a few showers. I am nervous about this rain business because of my shoes and feet. I am keeping a close eye on it regardless. And planning on investing in compression sleeves instead of using my socks since I am thinking this is the culprit of my blisters.

So here is the course map. They will offer Powerade, water, and strawberry banana Powerbar gel on the course (I will only indulge in the water since that is what I trained on-unless I am dying). I will carry all my fuel with me as much as I don’t want to. But the logistics of having someone meet me with the goods on the course is just too overwhelming to think about.

It should take me less than 4:30 to finish the entire race pacing at about 10:00 minutes per mile (God willing). It looks like you can track runners here, if you care to see my progress.

And after I cross that line, I want a beer, an ice bath, and then another beer. And flip flops. Thanks.

Any suggestions for survival?

Marathon Training Week 15 (last week!!!)

Sun, 21 Apr 2013 23:15:40 -0400

This is it. Last week until my first full marathon. So. Many. Emotions.

First - Boston. Damn it. Why people, why?! I hope we will be able to get that answer soon enough. In the meantime, my race has become THAT more important to me. I WILL cross that finish line. If not for me, for those in Boston who weren’t able to do it. And for those who lost a part of themselves that dreadful day. #runforboston

Second - TWENTY SIX POINT TWO MILES. It’s so long. I don’t even like driving that distance, let alone run it. I went from excited to pretty damn nervous in a matter of 48 hours. Idk why I am nervous. The unknown, I suppose. I know I will get it done (see above reason), but I am still going to stress about it. Because that is what I do.

Third - I kind of don’t want it to end. I really enjoyed the training. Which I guess means this will not be my last. I was talking to one of my friends (who has run a marathon before) about how its all ending soon and she said after hers she transitioned into training for triathlons. This could happen for me. Could. I will have to be way serious about it and getting over my fear of drowning. Regardless of my next venture, I am looking forward to doing some more cross training with weight lifting (again) and cycling and yoga and other stuff besides running. It will be a healthy change for a bit. And then I’ll find my next race soon enough.

Here is what I did my (second to) last week of training:

Thursday - cross training: cycling (level 4), 30 minutes/7.3 miles

Saturday -

I didn’t run this week because I was super nervous about my Achilles issue I had after my 16 miles last weekend. I literally iced everyday, at least twice a day. I massaged it whenever I was sitting down (and got lots of blank stares when I was out in public doing this). I took NSAIDS every day. I stretched twice a day. Fortunately, this 10 miles felt great! I ran 3 laps around Iroquois Park in Louisville, which is the giant hill mountain we will have to run through during the race. Who puts 200 feet of elevation in the middle of a marathon!!?! Obviously, I needed to get my legs somewhat adjusted to going up the rolling hills.

More than likely, I won’t be able to run again. I am working a conference all day everyday until Thursday and by then I will want to be stuffing my face with breads and pastas of all sorts while resting my legs and drinking my weight in water.

Any last words of wisdom before I embark on the longest set of consecutive miles I have ever run in my whole life?

Thunder over Louisville

Sat, 20 Apr 2013 12:23:33 -0400

Today is Thunder over Louisville, the nation’s largest annual fireworks event! It is also one of the top five air shows in the country. Thunder is also the kick-off of the Kentucky Derby festivities!! The Derby is pretty much considered a city-wide, if not state-wide holiday. Kids are off school the day before Derby, the University of Louisville schedules the spring semester so we are done with finals before Derby weekend. Legit.

The Festival had its first “opening ceremonies” event in 1990 at Cardinal Stadium featuring recording artist Janie Frickie and a fireworks show. That led to the first “Thunder” in 1991, held downtown over the Ohio River. With the support of the community, sponsors and city officials, the show has become the region’s largest annual event, attracting a regional and even national audience. The air show was slowly added as a way to stagger the crowd entering the event and provide entertainment before the 9:30 pm fireworks portion. The air show is now an event of it’s own and ranks in the top 5 air shows in the nation.

My friends and I will be enjoying the Thunder fireworks from our seat at the Louisville Bats game (first base side). Although the Bats charge 4x the amount for Thunder day than other games ($35 compared to $8-10), it is well worth the guaranteed seat, ability to re-enter the ballpark as we please, and clean bathrooms (as opposed to the port-a-pottys). Honestly, they had me at “clean bathrooms.”

I am looking forward to my first Thunder over Louisville as well as entering the greatest time of the year in Louisville (besides March, for obvious reasons)! Here is a sweeeeeet picture to show you how awesome Thunder is! (I run over that bridge all the time! So cool!)

Source: thunderoverlouisville.org

Joy of moment shattered by Boston Marathon blast

Mon, 15 Apr 2013 23:39:19 -0400

Joy of moment shattered by Boston Marathon blast:

A marathon is supposed to be a moment of triumph, but instead the 2013 Boston Marathon will forever be remembered for tragedy.

I can’t even put into words the feelings I have right now for the runners in Boston. Beyond anything, these people just wanted to do what they love - running. Because I don’t think any normal human being does something for hours without loving it. And in one of the most prestigious road races in the world.

This article put it all in perspective. And by “it” i mean everything and nothing all at the same time. Life, running, family, support, health, love, etc.

Thank you to all those who continue to support running and races across the world. We will not let this (or anything else) hold us back.

#prayforboston #runforboston

Marathon Training Week 14

Mon, 15 Apr 2013 00:35:22 -0400

I can’t believe there are only 2 weeks left until I run my first full marathon. I am so ready for it to be here!

I realized this weekend how complacent I have been with training. I have been skipping runs, not cross training, and not taking care of my body. In the beginning, I was stretching at least once a day, foam rolling once a day, and cross training once a week. Now I stretch only when I run or feel tight. I foam when I’m sore. And I haven’t seen the inside of a gym or pool since February. I have no one to blame but myself. Next time I do this, i will do better.

And this past week was supposed to be the better me! I planned on really getting back into the groove of cross training and prepping for the long run on Saturday. But then it took me 5 days to get over Atlanta. SMH. So here is how last week ended up…

Tuesday

So last weekend I was in Atlanta as previously mentioned. Well we drove over night to get home for work in the morning (there was serious YOLO’ing going on). I was so exhausted. But it was the most gorgeous Kentucky spring day out and I had to take advantage of it. I was happy this run didn’t ruin my life. The probability of that happening was pretty high. I also discovered that no matter what the circumstances may be, don’t waste a beautiful KY day not running.

Saturday

This run was initially slated for 20 by my running group until they figured out that was too many miles this close to the race. We ended up doing 16. I sent this tweet when I found out about the mileage change and realized that I am a true marathon trainee.

I was nervous going into this run because of how I was still feeling post-ATL. Man, that trip ruined my life in the best way possible. I had a serious tummy issue up until Saturday that fortunately it did not get in the way of 16 miles. All was well until the last 3 miles. I didn’t pack enough fuel so while I was worrying about staggering the 5 pretzels I did have, my left knee started aching. I ran through it, of course. It was only 3 more miles. Well I am still paying for it now. On top of an achy knee, my achilles all of a sudden decided to grace us with it’s bitchy presence. I have iced/massaged/stretch/iced/massaged about 4 times today.

I am trying really hard to be breezy about this situation and not freak the fuck out. But as we saw with our friend Kobe, achilles is a nasty bitch that just comes out of nowhere. I am currently taking baby steps everywhere I go. I am also playing a round of golf tomorrow that may end up a disaster.

Now I am entering my last week of school for the semester (wooo hooooo!!) and have a lot going on with papers and projects and finals and what not so I haven’t even thought about my week of race plan. I need some recommendations!

How did you prepare during the week leading up to your first (or any) marathon?

Marathon Training Week 13

Tue, 09 Apr 2013 23:44:00 -0400

This past week I only ran twice with no cross training. If you have a pulse, you have probably seen that our Louisville Cardinals were going to the Final Four! So what did I do…? Go to Atlanta for the Final Four, obvi. 4 marvelous days of sports and friends and drinking and concerts. I don’t think I ever considered not going.

Funny thing is I almost packed a running outfit just in case I was sober long enough to even consider running. Then I laughed out loud and left my gear behind.

I ended up not going to the Final Four or the championship games but the atmosphere of the event resonated beyond those games. So. Much. Fun. Was. Had. And then they won! Unreal.

So running…

I would like to point out that I have exactly 3 weekends before the race. THREE WEEKENDS. 20 miles this upcoming Saturday and then slow taper begins with 10 the following weekend. I usually would be nervous at this point, knowing that race day is so soon. But I am excited! Excited to run 26.2 miles.

Please remind me of the last sentence on April 27. Thanks.

Now it’s time to lay out a serious fuel plan for the race and leading up to it. I’ll get on that the next post. Eeeek!

Tuesday

I was pretty sore after my 23 miles last weekend and was unsure how this would feel. It wasn’t bad at all! I really hate that my body haas no consistency with my runs. Either they are light and easy and nice. Or heavy and sore and rough. Make up your mind, body!

Thursday

I planned on running 12 this day but realized I needed to pack up for our Atlanta trip sooner than I had anticipated. Close enough.

Although I don’t have any more trips in the next few weeks (finally), I am coming up on the end of the semester, which means lots of studying, paper writing, and hustling to get everything done. Hopefully it doesn’t cut too much into my running plans.

3. More. Weekends.

Louisville ranked on of the top worst cities for allergies

Wed, 03 Apr 2013 20:47:34 -0400

Louisville ranked on of the top worst cities for allergies:

So this would explain why my eye balls hurt, I can’t breathe out of one of my nostrils, and I can’t seem to completely clear my throat.

Eff.

Marathon Training Week 12

Mon, 01 Apr 2013 23:38:08 -0400

This week I hit a “running wall” of sorts. I felt exhausted and lacked serious motivation…as you will see in my ~~lack of~~ weekday runs last week.

Tuesday

As I eluded to in my previous post, this run was not wanted. Not even a little bit. It had poured snow all morning and I just wasn’t up for running. But I went. And boy did it suck. The snow stopped and the sun was attempting to come out and play. My body was totally not into it. All of my legs hurt. All of them. So I stopped a little after 4 miles. I was mentally prepared to run 8-12 this day. Needless to say, I was disappointed. But I am glad I listened to my body and not only stopped running then, but also took the rest of the week off. No running, no cross training. Nothing. I wasn’t sure how that would go with my 22 mile run planned for the weekend but I just knew I needed some time.

Saturday

And then this happened. I don’t know how. It all seems like a blur right now. A 4 hour long run blur. I was freaking out Friday night (per usual) because I could’t find any information about the group run on Saturday. And it was Good Friday so I felt like a terrible Catholic for gorging myself on all those carbs. And then I wasn’t really able to rest my legs the way I wanted to because the Cards were playing so my friends and I went out to watch. So alllll of these things helped me go into this run thinking there is no way I am going to make it.

And then I woke up bright and early to eat a slice of toast with honey and drink a cup of coffee (my new pre-long run ritual) and finally found where my group was meeting. I got there and only found one of my running friends around so we latched on to each other and spent the next 4 hours of our life pushing each other to run 23 miles (it was supposed to be 22 but the course was over measured). My legs started hurting at about 8 miles and my knees made themselves known at about 5. We ran all but a half a block after running up a stupid hill.

Afterwards, I rushed home to scarf down any and everything in my fridge and ice the ol’ knees. At this point, my left big toe blister became very relevant in every step I took. The right one wasn’t as bad. I know this is probably gross to read about but it is real life. Honestly, I’m just glad I still have my toe nails.

Against my better judgement, I did not ice bathe after this run. And boy did I pay for it that evening and through the following couple of days. Quads were killing. Calves were achy. Hammies were tired. Instead, I foamed rolled real good. Almost too good. My foam roller and I had several moments over the past 2 days.

I still can’t believe I ran 23 miles. I wish I could tell you everything that happened during that run. 4 hours of running. Now I know I can do this marathon. The next few long runs are 10, 20, and 10, respectively. And then it’s here. The Kentucky Derby Festival Marathon. 3 weekends away.

Anyone else out there have a race they are training for?

Marathon Training Week 11

Tue, 26 Mar 2013 11:27:33 -0400

I had a shorter running week this week because of traveling (again). I went to HOTlanta for a few days for a school trip so I had to rearrange my life a little bit.

Tuesday

I wanted no part of this run. It was cold and early. And I actually aimed to run 7. And that turned to 9. So I guess I should not want part of more runs because it seems that make the best out of it.

Wednesday - cross training: yoga - 1 hour

I was out of work at a decent time so I decided to take a yoga class on campus. I haven’t done yoga since I left Orlando 4 years ago so I knew I was rusty. But luckily the class was pretty basic. My thighs refused to cooperate for any of the warrior poses. And don’t get me started on triangle pose. SMH.

Sunday

My lower legs were struggling through the first 4 miles of this run (and have been with most long runs). Which is weird to me since I am wearing compression socks. It can be really uncomfortable. But once I get past that point, I can run like there is no tomorrow. Idk what that’s all about.

——

Now I am currently sitting on my couch doing all I can to avoid running on this cold/snow/cloudy day. The motivation has been lacking lately. And I have 20 this weekend. At this point, I think I am just ready for this race. I fear that I may be entering a level of burn out. But I’m too afraid to skip more runs because my training is already limited.

Welp.

Do you struggle with motivation? How do you deal with it?

So I'm back packing in Europe this summer for 3 weeks...

Tue, 19 Mar 2013 10:00:44 -0400

…and I have no idea what to:

Do
Buy
Go/see
Bring
Wear
Etc.

While trying to remain breeeeeezy, I may or may not be freaking out about everything. How will I communicate? Where will I sleep? What will become of my hair!? How will I manage with ~~four~~ ~~three~~ TWO pairs of shoes?! How will I charge my phone? What is the exchange rate? How will I stay hydrated? Do I bring my water bottle? Snacks? What about when it rains? How many outfits do I pack? How will I carry all this? And I can’t even imagine the makeup situation. So. Many. Questions.

Help?

Marathon Training Weeks 9 & 10

Mon, 18 Mar 2013 00:00:15 -0400

Week 9

It was a busy week with it being right before spring break so I had to get a lot done therefore my runs got cut down from 3 to 2. Plus I think it snowed a few of these days.

Wednesday -

Saturday -

I was heading to Florida for spring break so I HAD to get this done. It was only supposed to be 9 miles but since I skipped a run during the week, I built in a few extra miles. I planned this run to finish at the ball park so I could watch Louisville baseball play Alabama whilst enjoying a beer with my friends Tom and Gavin. And then I went straight to the last home basketball game versus Notre Dame. Still in my running gear. I felt bad for those who had to sit near me. #sorryimnotsorry GO CARDS!

(Spring Break) Week 10

I spent a long week in Orlando with a little bit of Tampa/St. Pete’s in the mix for spring break. I lovvvvvvvvve love Florida. Orlando was my very first home away from home so I’ve always held it dear to my heart. I love it so much that I have decided to add moving back there into my (newly created) 5 year plan.

Once upon a time, Florida and I had a grand love affair. For 13 months, we traveled, we discovered, we watched a lot of baseball and so many concerts, and we spent days upon days at Disney World. It was magical (no pun intended). And then I left. Goodness knows I did not want to. But a job opportunity came up that I literally could not turn down. Then Florida and I broke up. We kept in contact. I came to visit ALL THE TIME. But it was never the same between us.

I also met some great people during my short stint there that I could not imagine life without. I was so glad to be able to see all of them this time around.

But I digress.

So running. Yes.

Tuesday - cross training; Tone N Tighten class

I went to this aerobics class with my auntie in Treasure Island, FL (a marvelous relaxing place rich with retirees). But when I tell you that ALLLLLL those old ladies whipped my ass in this class. The mix of light/heavy weights, stretchy bands, and stair steppers was too much for me to handle. The upper body exercises destroyed me for 3 full days afterwards. Like, unable to lift my arms above my shoulders. SMH. But I am glad I went to the class. I don’t usually take aerobic classes but the change up was refreshing. Although the instructor was way aggressive with her yelling and cheeriness when I all I was thinking was about death via front deltoid lifts was upon me.

Wednesday -

I had a brilliant idea of returning my rental car and running back home (and by home, I mean Greg & Kendra’s house). 8 miles. Easy breezy. Except I took a wrong turn somewhere. And 8 turned into 10. And I had no mid run fuel. And it was in the Florida sun. But I didn’t die though (WIN)!

Random story - I stopped at a gas station midway through to buy a bottle of water (because of course I left all my gear in KY) and this man tried to up sell me a rice crispy treat. Meanwhile I am sweating all over the place and panting like I am on the run from the cops. People should really pick up on cues.

Friday - cross training; easy 6-7 mile bike ride

I moseyed through my friend’s Greg and Kendra’s neighborhood enjoying my last bit of Florida sun. It was lovely. I want a bike…not now, but right now.

And as my first official spring break ever (I was uber lame during my undergrad), I would definitely have to say it was perfection (and I expected nothing less). My beautiful friends and family showed me a great time of catching up, baseball watching, beer drinking, baby playing, and chilllllll.

Saturday -

I got back to town Saturday and needed to do 20 miles. As amazing as that sounds to run all of them by myself (not), I went out with the goal of doing 10 and would be super happy if I could swing 15. After running for a bit, I thought I could actually do 20! Here is how that conversation went in my head:

Hmm I could probably do 20. If i hit 15, it’s only 5 more miles. That’s totally doable. Alright I’m doing it.

I packed enough fuel to last through 18. I can push through those last 2 miles. NBD. It’s only 2 miles. I can do 2 miles in my sleep.

::Looks at running watch and sees only 9 miles have passed::

WHAT?! Only 9 miles! I’m not even halfway to 20 yet. Ummm no just kidding. 20 will not be had today.

So I settled with barely 15 which I was still very happy with. I did end up getting 2 gnarly blisters during this run on the outside of both big toes. That should be interesting to deal with. Not sure why all of a sudden they popped up.

Side note - I have been increasingly sassy during and after my long runs. Does anyone else experience this? I’m not in a bad mood or anything…just short with people and very snippy. I thought people were supposed to be soooo happy with all those endorphins and what not. Maybe it has to do with my (lack of) recovery fuel?

What type of aerobic classes do you take for cross training? I’ve heard alot about this body pump business but i’m skeptical.

How do you deal with blisters?

(Finally) Officially signed up for the Derby...

Fri, 15 Mar 2013 09:26:10 -0400

(Finally) Officially signed up for the Derby Marathon……so you know it’s real!!!

Shout out to LC for motivating me to make it official.

P.s. Holly hell. I’m running a marathon. -_-

P.p.s. I’ve been in Florida all week living my (college spring break) life so I didn’t get a chance to update my training before I left. But don’t you fret…I’ll update this weekend!

Marathon Training Week 8

Mon, 04 Mar 2013 23:52:51 -0500

I’m so tired of being cold. And hungry all the damn time. That is all.

Tuesday - 10 miles

Since changing my training plan, my weekly mileage increased a good amount. In order to slowly adjust, I am only doing 60-75% of what I should be running during the week. And in this case, it was a good thing because I destroyed those 6 miles! That pace! And it was raining! Happiness!

Thursday - 8 miles

This run was not as great as the last. Heavy lower legs meant slow, painful steps. And it was snowing. I had to fight myself out of my warm bed. Blurgh.

No cross training this week. Cuz I just didn’t feel like it.

Saturday - 18 miles

And then there was this. 18 fucking miles. Unbelievable. I started out feeling alright. Heavy lower legs again but that went away after 3 miles. Pee break at 5. Then the cursing began at 9 when I realized I had NINE MORE MILES TO GO. I ran with the Fleet Feet Louisville group again (and honestly I have no idea what I would do if I didn’t join this group’s long runs). I have a solid group of 4 people that I have run with twice and I heart them. I even remember their names! So yeah I literally ran the entire time. We only stopped when we didn’t have the light to cross the street, but those stops lasted maybe 15 seconds.

I changed up my pre-run plan. I ran out of Carbopro which was fine. I realized that it made have to pee too many times during the front half of my run. So instead I ate toast with peanut butter for breakfast (and carb loaded the day before). My fuel plan during my run consisted of 1 gel, 2 electrolyte pills (which made me cramp), and pretzels (thebombdotcomslashiwillneverrunwithoutsomeagain).

I planned to do an ice bath afterwards BUT Louisville basketball was playing Syracuse at noon and I had to prioritize somehow. So I shrugged it off and feared for my recovery day. Until I woke up the next day and walked out of bed just fine! (and by fine, I mean I only felt bad when I walked down the stairs). No true soreness besides in the knees. Nothing that some ice and NSAIDS won’t (hopefully) fix.

Are you sooo ready for the spring?

How do you keep from not starving to death during marathon training?

Marathon Training Week 7

Mon, 25 Feb 2013 11:30:00 -0500

I let my mind get this best of me last week and took a few extra days off because of my Achilles. I don’t know if it was hypochondria or real life but I felt random pangs in my Achilles when I wasn’t doing anything. I am overly sensitive about it just because I don’t want it to rip to shreds. And I don’t think that’s strange.

I also officially changed my training plan. Unfortunately the plan I got from Fleet Feet includes 4 days of running a week and I am not here for that. Although I am just a student (plus grad/teaching assistant, intern, intern supervisor and instructor), I have a life to live outside of running and school. So I am combining a few days of running to only have 3 days a week. Here we go…

Week 7 (listed below) - 11 miles; 5 miles; 12 miles

Week 8 - 10 miles; 8 miles; 18 miles

Week 9 - 10 miles; 5 miles; 9 miles

Week 10 - 12 miles; 8 miles; 20 miles

Week 11 - 10 miles; 5 miles; 12 miles

Week 12 - 12 miles; 8 miles; 22 miles

Week 13 - 10 miles, 5 miles, 10 miles

Week 14 - 12 miles; 8 miles; 20 miles

Week 15 - 9 miles; 4 miles; 10 miles

Week 16 - 6 miles; 3 miles; KDF MARATHON!!

Not gonna lie…I am overwhelmed by the amount of miles I am about to undertake. The combo day is the first mileage listed in each week. For the next few weeks, I am probably only going to do 65-75% of what is listed so my body doesn’t fall apart while I transition. I am clearly getting intimidated. But I am almost half way there! And I will be officially signing up this week!

Here is last week in review:

Wednesday - 4 miles (should have been 11 miles)

I was Über nervous about my Achilles so I attempted to take it easy today with all intentions to run on Thursday or Friday. And then that never happened.

Thursday - cross training - pool workout, 45 minutes

I did 4 kick boarding laps with 1 minute of speed kicking and 1 minute and a half of pool boxing (was doing 1 minute of each before). The extra 30 seconds kick my ass a little bit. OH! And my little asian friend was at the pool this time! We caught up as I kick boarded my laps.

Sunday - 12 miles

I had to run solo this weekend due to a date night with Luke Bryan, Florida Georgia Line, and Thompson Square on Friday (along with lots of beers). Remember, I am trying to have a work/school/run/life balance. It started out way slow because my lower legs felt like cement. And I was obvi weary of my Achilles. Then I hit my long run threshold (which seems to be around 3-4 miles) and fell into place. It felt really good. I didn’t do an ice bath after this run. Just iced certain spots (left knee, left Achilles). I figured I wouldn’t need it for 13 miles or less. And I didn’t wake up sore today so that is a win.

I also ran with this guy for the first time.
It took maybe 2 miles for me to get comfy with it but overall, I love it! I wish it had a tiny bit more space to carry things though (like my phone). But I also just ordered an arm band in preparation for miles 18, 20, and 22. Running is an expensive drug.

I am clearly getting nervous at this point in my training…Any advice on how to un-pysch myself out?

Marathon Training Week 6

Thu, 21 Feb 2013 22:39:51 -0500

Sorry I’m late with my update but my school work was trying to keep me from living my life this week. Here’s the scoop:

Tuesday

I attempted to get back into interval training. To such a fail. I wasn’t even running as hard as I could and my knees began to hurt in strange new places. And then there was my Achilles. That bitch. So i stopped and finally decided that I will never do intervals ever again. And I’m fine with that. Everytime i try to work them in to my training, something ends up getting tweak. I can’t say I am sad to see them go. ::shrugs::

Wednesday - cross training: pool workout, 35 minutes

I did my standard work out of kicks, under water boxing, and kick board laps. I worked out during the day instead of the evening and it was nice EXCEPT the only lanes they had open were 7+ feet deep. The shallow lanes were being taken up by a class. Before I had a panic attack, the life guard asked the instructor if I could take up one of the shallow lanes because I couldn’t manage being in the deep end. The instructor pleasantly obliged and I did my thing. Whew.

Thursday - 5 miles (9:00)

My legs hurt a bit during this run (which I 100% blame on those damn stupid intervals). Of course this then made me nervous for the trek I had to encounter on Saturday.

Saturday - 16 miles (9:00 + 60 to 75 seconds/mile)

I had a busy day planned for Saturday so I needed to get my long run done early. I decided to do a group run with the local Fleet Feet at 8am. Fleet Feet has a training plan and group for the Derby Marathon and MiniMarathon so it was a easy group to jump into. I am a solo runner who runs on my own time (usually starting around 10am or whenever the hell I feel like getting up) and the thought of waking up any earlier than 9am was exhausting. I wasn’t even worried about running that many miles by myself. Just worried about getting up early. But I decided if I had to drag my ass out of bed that early, I might as well do it with other people who just as miserable as me.

Except they weren’t. They were so happy to be up at 730am in 20 degree weather to get their long run in (16 miles for marathoners, 8 miles for half marathoners). Their excitement was palpable, even though I kept thinking about being in my warm bed. And there were sooooo many people! There had to have been at least 40 people out there ready to run. Crazy! And within the first mile, I found a group of people to run with and went to town. I found myself rarely checking my watch. I just ran. And chatted. And bitched about my legs hurting. And ran. It was tough at the end but I did 16 whole miles! And if I can run 16 miles, then I can do 26. At least that is what I am telling myself.

Other side notes about the longest run ever:

It was 20 something degrees when we started. I wore TWO pairs of tights, compression socks, a long sleeve shirt, thermal, hoodie, AND a jacket. Yes, I probably had too many clothes on. YES, I was still way fucking cold.
I only packed one GU for 16 miles. Not smart. Thankfully a nice woman gave me her extra electrolyte pills and I used those for the last leg.
I will continue to run with this group. It will get my ass into shape with morning runs. And then I won’t be forced to be stuck in my crazy/stressed/fun/random thoughts for hours on at a time.
I was sore for 2 days after this run. Even with an ice bath. I need to add more miles during the week. I am going to change my training plan in the next few weeks since I am removing the interval training. I have been icing my Achilles and knees at least twice a day the past week or so and trying to stretch the same amount.

Do you run with groups?

I am changing my training plan midway through. Have you done that? Any recommendations?

Marathon Training Week 5

Mon, 11 Feb 2013 13:17:26 -0500

Tuesday - 5 miles (9:00 pace)

First run in a week and a half. Wasn’t terrible. My legs hurt for the first mile or so then I reached my threshold and was good.

Wednesday - cross training: pool workout, 45 minutes

The pool was not so fun this time around. I had to go during peak time because Louisville basketball was playing at 7pm and obviously that was my priority. I ended up having to share a lane with 3 hard core swimming types who were apparently front stroking their way through life. I felt bad because they were literally lapping me as I kicked my little way up and down the lane. I was in their way always. Oh well. I got mine. #kanyeshrug

Thursday - 3 mile (9:00)

My legs felt incredibly heavy and achy. Even with my compression socks. I was discouraged after this run for sure.

Saturday - 14 miles (9:00 + 60 to 75 seconds/mile)

I was really nervous about this run because of the way I felt on Thursday. Plus it was going to be my longest run to date. Eeek!

I added in some carbo loading on Friday. Idk why I didn’t think to do that before. It definitely made a difference because I didn’t have to fuel up until a solid hour into the run, compared to the week before when I had to fuel up 45 minutes in.

So one of the tricks to being runner (in my opinion) is planning. You have to plan everything. What you eat. When you run. When you sleep. Etc. On this particular morning, I didn’t plan my morning as well as I should have. I got to the park and realized I had to goooooooooooooooo. To the bathroom. I hope you pick up on the seriousness of the situation with how many “o” i just used. I couldn’t go all the way back home so I decided to run through it. Around mile 2 (of 14) I began to consider the public restrooms. It was clear I wasn’t going to make it the whole way. But of course, they were closed. There was nothing else I could do but keep on running. At a certain point, I looked to the bushes as a possibility (desperate times, desperate measures). One thing I have learned from my runner friends back home is if you have to gooooooooooooooo, then you make it happen. Soon enough, I came up on a Subway. The one employee was gabbing away on the phone. I went in without any issues and handled my business. I got back on the road feeling like a new woman and did all my 14 miles. Then came the ice bath.

According to Runner’s World, “cryotherapy aka cold therapy constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown. Once the skin is no longer in contact with the cold source, the underlying tissues warm up, causing a return of faster blood flow, which helps return the byproducts of cellular breakdown to the lymph system for efficient recycling by the body.” So basically it works in your body to decrease inflammation and kick out any harmful debris hanging out in your bod.

I filled the tub about waist deep and used a small bag of ice. With my tights still on, a hoodie, my puffy coat, and a cup of coffee, I got in (somehow without getting my feet submerged) and stewed for about 18 minutes, with the first 3 being the worst few minutes of my life. After I dried up and got into warm clothes, my lower body felt ah-mazing! Tingly and warm for hours. And then I laid on the couch all afternoon watching He’s Just Not That Into You and reading for school. Twas marvelous.

Do you have a terribly embarrassing yet always hilarious mid-run/workout bathroom situation story to share?

Do you remember your first ice bath? Any recommendations for future ice baths?

Marathon Training Week 4

Mon, 04 Feb 2013 20:23:42 -0500

I was feeling great after my 13 mile run last weekend. On top of the world happy because I ran the whole time and at a solid pace. About 5 hours after my run, my knees, calves, and thighs were sore. I iced Sunday and Monday and doped up on NSAIDS hoping I can get back on my game on Tuesday. Tuesday comes and I run a solid 10 feet before I turn my ass right around. Too many things hurt. So I put myself on the injured reserve list last week. Le sigh. Fortunately, it was a low mileage week so I didn’t miss tooooo much. The pains were as follows:

Random sharp pain in my right thigh (that I thought was a stress fracture until my bff ATC told me that that the femur is one of the strongest bone in the body and I would know if something was seriously wrong)
Some serious sore-to-the-touch pain on the inside of my lower left leg around where the gastroc (calf muscle) and achilles meet.

It also decided to snow in Louisville 4 of the last 8 days and I didn’t need to slip on any ice in my fragile state. I don’t mind running in the cold, but not seeing the ground is a deal breaker.

With the onset of injuries so soon in my training, I made a few changes. First, I stepped up my cross training game (and because I was seriously fearful of getting out of shape - and yes its been exactly 8 days since I last ran). Second, I invested in compression socks and a foam roller.

Miles ran - 0

Cross training

Tuesday - Pool cardio exercises, 45 minutes

I found some solid cross training exercises for the water on Livestrong.com. For this week, I mixed speed kicking and pool boxing. I finished 3 sets of those in about 15 minutes so I got a little floaty and kicked my way through 4 laps. I felt very “endorphin-y” afterwards. It was amazing, actually.

AND MY HAIR DIDN’T GET WET! WIN!! Me and the pool are about to be besties.

Side note: I met a sweet 11 year old Asian kid who is smarter than me without a doubt. He kept me company (told me his life story - I would share it with ya’ll if it didnt take up so much space) as I worked out. I admitted to him my fear of drowning and he told me that the human body will not let you drown. Legit. He made my workout that much better.

Thursday - Stationary bike, 35 minutes, 22 miles

I used the “random hill” setting on the bike on level 10 and biked my little heart out. Had a good sweat. And my ass was killing me afterwards so I’d say that’s a good workout.

Sunday - Stationary bike, 30 minutes, 18 miles

I started the “random hill” setting on level 12 (then went to 10 after 12 was kicking my ass).

Prevention gear

Compression socks are there to help promote the blood flow through your lower legs. The brand I got, with help from Brandi, is CEP. You can read all about ‘em here. I’m going to try them out on my Tuesday run during week 5 training. Get this blood flowing for once!

Foam roller is something I heard lots about and yet have feared. Until now. My fear resonates mostly from not knowing what the hell it was for. According to Runner’s World, the foam roller is an inexpensive, yet highly effective way to treat and prevent the most common injuries seen in runners. I was made aware that the point of a foam roller is not only to use when you are injured but also to use to prevent injuries. WHODATHUNKIT!

I got this beautiful orange trigger point foam roller and have been working on adding it into my day-to-day routine. It requires some core stability, which I have none. Welp.

Although I have not had any IT band issues ::knocks on wood:: I tried this little number on the foam roller and I PROMISE YOU I have not lived until now.

Am the only late one here jumping on the foam roller bandwagon?
Probably. SMH

Wish me luck as I venture back on the road this week!

Marathon Training Week 3

Mon, 28 Jan 2013 21:54:00 -0500

Here’s the breakdown of training for this past week!

I did not do any cross training this week…just to give myself a break. But I finally got myself a super cute athletic swimsuit (priorities, people) so I’m going to try to get in a pool soon. And I think I’m going to throw myself back into yoga. I have been very tense because of school and work and training so I think it will help.

Tuesday - 6x800, ?? pace (800m Repeats = 9:00 - 45 to 50 seconds)

I ran these intervals on a dreadmill because it was so flippin cold out. And they sucked. My plantar fascia on my right foot got irritated. I thought my shins were going to explode. My left achilles ached. And I was able to keep decent track of my pace because the stupid machine started over midway through. It was overall a very frustrating run. I did complete all 6-800’s, despite the issues.

Thursday - Long Tempo pace = 9:00 + 30 to 35 seconds

Since Tuesday sucked so bad, I was mentally prepared for this run to not happen. It was in the 20’s with a wind chill in the teens so I was already talking myself out of it. But the sun was out so I got over myself and went for my run. My shins hurt slightly throughout but not bad enough to stop me from running. I was happy I was able to do all 7!

Before this run, I ate Chobani yogurt. I also have been icing the shins and achilles once a day (not enough) to prepare for the long run.

Sunday - Long Run pace = 9:00 + 60 to 75 seconds/mile

I finally was able to complete a long run! I short changed myself the last 2 weeks so I was determined to run the full 13. And I felt great! Well, as great anyone can feel running 13 miles in the cold. I was so comfortable running the first half. Then my sweat turned to icy coldness on my back, hands, hair, and neck. Not cool.

While running through the hills of Iroquois Park, i saw 3 deer! After the inital shock, I was mesmerized.

Before this run, I ate a slice of healthy multi-grain toast with honey and drank 20 oz of water mixed with CarboPro, which may be my new life line. A tri-athlete friend of mine recommended it (and I think any fuel advice from a tri-athlete is bible). I did realize I get hungry every 45 minutes. I need to plan the longer runs accordingly.

Towards the end of the day on Sunday, I experienced a game changer. My knees began to hurt. It doesn’t hurt on the inside, just the patella (and mostly towards the anterior). Today I am experiencing soreness in my hamstrings and quadriceps and calves. Luckily I have a boss bff who is also an ATC and told me I need to step my quad/hammy game up. I also got a stern (but needed) talking to today by Brandi for not icing more or foam rolling. I have always assumed that I don’t need to ice or foam roll if I don’t have any injuries but low and behold…those things are there to PREVENT injuries. I wish someone would have sent me that memo long ago. I am ordering a foam roller, compression socks, and more ice packs tonight. I. Will. Not. Lose. ::Jay-z voice::

What is your post run recovery method?