Something about this quote hit me in a good spot this week. I’m feeling feisty.
the week:
Was this the longest of the long weeks? Maybe because of the impending time change that made it feel so long? It was long. The end.
weekend:
Half marathon #8 — the Hillbilly Hike in Carlisle, Iowa. I’m ready for a legit Fall run; alas, it’s going to be 70 degrees and I’ll be wearing my #favoriteshorts again.
Perfect bonfire weather at night though, which I have one of those parties waiting for me Saturday night. Sunday, I’m trying out a new brunch place with a friend.
Ready for half marathon #7! Definitely don’t need the long-sleeve.
SPOILER ALERT (which you already know, if you follow me on Instagram) I PR’d this race so hard – taking another two minutes off of my time from two weeks ago at the Heartland Half. That’s a FIVE MINUTE decrease of my half marathon time in one training cycle. This excites me so much! And I’m totally amped up to make my eventual 2-hour half goal a reality. Though I had a few low moments in the race (side stitches, foot pain in my left arch, stupid hill), I was able to mentally able to push through the crap.
Registration and Cost: After taxes and fees (and, I think, a Capital Striders discount), I paid $64.14 — hilariously, I registered a couple weeks before actually moving to Iowa (late February).
Expo and Packet Pick-Up: The Expo at Hy-Vee Hall was held over two days, and I went late Saturday afternoon. Bib pick-up was the same table as grabbing my race shirt (THANK YOU), and there was a clear bag provided with some “extras” (hooray, for samples of those tiny packages of anti-chafe and muscle creams). There were definitely more vendors than my last few races — a couple that I intended to visit and actually missed! I spent a little bit of time shopping, picking up the usual free race swag, and chatting with a few shoe brands. I picked myself up a new branded race hat, too.
Bag Check and ETC: There was a bag check (I don’t typically use bag check and didn’t for this race either) and a TON of Kybos at the start. Well done, there, Race Director.
Weather: Woke up at 5:45 am to temps already at 60 degrees and 100% humidity. The fog was also so dense, we could barely see the on-ramp to the highway on the way to the race.
Start Line: Well… there were TWO start lines — all lit up in bright lights screaming START, with accompanying strips for chip timing. Runners approached the first, started our watches, rounded the corner… and then there was a HUGE stopped mob. And then another set of brightly-lit start line signs.
So I can’t even begin to express my WTF that was all about.
Course: This is another Des Moines race that recently changed course due to construction. I have no reference to previous maps, but this year’s was an out-and-back starting from Cowles Commons, which looped from downtown and repeated several stretches. The half split off from the full very early in the race and the volunteers were YELLING which direction to take. No signs. And yep, there were several runners (wearing headphones) realizing this as they were already on the wrong path and retreating back.
I love Gray’s Lake, and since the fog was still hanging around at this point of the race, this was probably my favorite part — it looked as if the boat docks and pedestrian bridge were floating in air. That said, I’ve skated around Gray’s Lake, and the trails are small. Putting all of the half marathons on those trails before the crowd thins out was annoying. And despite there being SEVERAL signs for walkers to stay right, that didn’t happen (does it ever?). That stretch felt really crowded and chaotic.
To be honest, I wasn’t a huge fan of the course overall. And that Capitol Hill at Mile 11 (it’s a mile-long climb) can go straight to hell. There were Kybos throughout the course, since we repeated a lot of stretches, and aid stations about every two miles or so.
Elevation map for the half marathon. Woof, Mile 11.
The finish chute also didn’t feel wide enough to really sprint forward — and I was weaving through people, following close behind a guy ahead who was attempting the same thing.
Running it in!
Fans and Experience: Fans were found throughout the course, and at several corners were out aiding the runners with extra water, ice cubes, Halloween candy, signs… and banging pots & pans.
THERE WAS BACON AT MILE 7. Yes, bacon.
The experience was incredible — and not at all overwhelming like I find other crowded “city” races to be. The bulk of the crowds lined up around Court Ave (and the usual start/finish line areas), and I found the experience a pretty great representation of the awesomeness of the Des Moines community.
Finish Line: Dudes. DUDES. There was SO. MUCH. FOOD. at the finish line. (And, like, a dozen massage tables… but FOOD.) There was pizza in the finish line chute (couldn’t have that, obvs) and additional food vendors in the athletes-only area in Cowles Commons. AND there were snack boxes provided for each finisher.
Finish Line snacks! (I brought my own gluten-free doughnuts)
I grabbed a chocolate milk and one of those snack boxes — which, surprisingly, I could have almost everything in there: corn chips, cheese dip, dried cranberries, trail mix; the fruit leather is undetermined. I also purchased a coffee from the Caribou tent.
Something else I loved were the various signs around the finishers park for photo ops (and directions to the beer, if you needed them).
After Party: There was an additional festival-slash-beer garden over by the Royal Mile, where you could trade in your free drink ticket. Hooray, for hard cider AND wine spritzers options! They also have everyone beads with the race logo and race-branded beer koozies. The band Aftershocks was playing the main stage, and the MC for the event was an absolute HOOT. Very, very fun after party event, and I’m glad that I decided to stick around for a bit.
Can’t decide what to drink!
Best Sign: “You think running is hard, try waking up early to hang signs.” Legit, laughed so hard. Close second was the “Run like *picture of Trump* is trying to grab your *picture of a cat*”
Random Bullshit: Um, no water was ready at the first aid station on the course. Poor girl looked to be working alone, and it was just an impossible situation for her.
Awesomesauce: I finished just ahead of the 1st place marathoner, so I got to see him get draped in his flag. I’m always in complete awe of someone who can finish double the distance in the same time as what I can do a half. It’s just incredible.
Chocolate Milk!
OVERALL The Great: Running by feel and getting a PR as result. The Good: Despite not really enjoying the course, this is an excellent race event that I would definitely do again! The Bad: WTF, two start lines?! The Ugly: 100% humidity in October.
Despite getting a PR (again! — are you tired of me yet?!), my pacing strategy didn’t get executed exactly to plan. But I’m still incredibly proud of the race I ran for other reasons — like, for instance, running a PR in 100% humidity and not.stopping.running. when I got to the big hill on the course and running a pretty consistent pace throughout (and not following pacers). Per my Garmin, the race went a bit over, but that’s TWO half marathons with no 11+ minute splits — that’s HUGE.
You know you’re at a small town race when… the parking directions tell you to turn left at the only stoplight in town. And Madrid is a small town race (pronounced MAAA-drid, unlike the city in Spain, if you’re not from Iowa). This was the 38th annual Madrid Milers Labor Day Run.
Flat Mel — no bib before race day!
There were three race distances as part of the Labor Day festival: 2 mile, 5 mile and a 15 mile (!!!). Next year, I definitely want to go do the 15-mile race, as you get to run over the High Trestle Bridge. I thought the 5-milers got to do that too (same with another woman that I talked to at the end of the race), and realized on race morning that it was the High Trestle Trail.
I planned this race with my coach during a much-needed cut-back week. My coach created a race plan for me, which started with a one mile warm-up (wut?!). Yeah, I have never run immediately BEFORE a race, but I had to trust the process (and I ended up feeling great while I was running, so…):
I was supposed to start nice and controlled; naturally, the race started downhill and I took off not realizing that I was pacing with some (apparently) 8-minute 15-milers. Uh, NOPE. I regained control just in time for the first uphill. I paced with two local guys soon after and stayed with them for most of the race — until I really picked up pace at the 4-mile mark. This strategy actually worked out well for me to keep my pace controlled. I did start out too fast, but ended up laughing and talking with these two guys and they kept me just about where I wanted to be.
Registration and Cost: $25 (+ fees) through Active.com, with race day registration available as well.
Packet Pick-Up and Free Swag: Bib pickup at Madrid Elementary School the morning of the race opened up an hour before start time. I misread their event details that there would be chip time, but there was a bib and electronic timer at the finish. All race entries came with a free t-shirt. No finishers medals for this race.
Start Line: Ha, we started with a whistle — the 5-milers lined up with the 15-milers, and the 2-milers started in the opposite direction on the other side of the street.
Weather: OMG THE BEST. I did my warm-up in long sleeves because of the chill in the air, and it was a perfect high-50s come race time. FALL, GUYS!
Course: We started at the elementary school (down the street from that only traffic light in town) and the course contained various terrains and experiences: part road, part trail, part county gravel (mud) road, part neighborhood; and finished in downtown Madrid — the CUTEST late 1800s, small town kind of downtown. I loved it! I’m thankful to have connected with a couple locals who have completed the race before because, honestly, I think I would have got lost at a few points. There were colored arrows denoting each race course and a few volunteers sprinkled around, but at some turns I would have had no idea on on my own. It’s always good advice to print a copy of the course map when doing one of these small races, and I’ll definitely do that for next time.
Experience: Everything that you love about small races — generally, really friendly runners and volunteers (seriously, the two guys I ran with were born and raised in Madrid and knew every single person we ran by).
Finish Line chute!
Finish Line: There was a mini chute and an electronic sign for finish times (with a woman reading the times out loud as you crossed). There were bananas and water available, which you had to cross back over the finish to get to. But, small race, so just look both ways before crossing!
Running it in, I was actually really confused where the finish chute was, as it just looked like a bunch of people clustered around, and I almost turned down another street until I asked the group “where’s the finish?!” HA. I was in fastest sprint mode and I’m sure it sounded like I was yelling.
After Party: I stuck around for the results and award ceremony for the 5-milers, which started about 20 minutes after I finished. When I saw 3rd place announced for my age group, and it was the chick who I passed at the 4.5 mark, I got so excited knowing that I would take home a medal. That’s rare to do when you’re at the tail end of a 30-39 age group bracket, but such a confidence booster, despite knowing it was a small race and runner pool.
Our Des Moines local brand: Anderson Erickson chocolate milk available at the finish line!
Bonus: CHOCOLATE MILK AT THE FINISH LINE!
Random Awesome: There was a guy running the 5 who has completed the race in the same shoes for 34 years (!!!). It was really cool to see him finish, and he took home one of his own age group awards.
Seriously, these shoes have some stories! I love this so much!
OVERALL The Great: I placed 2nd in my age group AND got a PR! The Good: The weather! The Bad: Can’t find race results posted online. Whomp, whomp. The Ugly: I always get so anxious about the lack of race details and communication before a race. I had to only assume that I picked my bib up the morning of the race with the same-day registration peeps. Again, always something to remember when doing small races, if you’re someone who is super Type A!
SILVER! I love that the race is marked on the back of the keychain — what a clever idea!
RESULTS
A new PR: 47:24 (ish; didn’t catch the final split seconds, though it’s about a 1:30 faster than my previous PR!)
AND 2nd in my 30-39 age group (holy shit!)
Week #2 of half marathon training felt great — it was nice to finally get outdoors for a couple runs (even though we had several days over 100 degrees for heat index this week). My schedule happened to coordinate with some great outdoor temps, particularly over the weekend. Again, I didn’t need to switch around any of my run or workout days this week (and I seriously considered it with Thursday’s weather), and did all my workouts as prescribed.
My week at a glance:
Two easy run days
Long run (6 miles)
Pick-ups speed workout
One strength workout
Two core workouts
MUCH foam rolling and trigger point on my calves
MONDAY
Rest Day — and my bi-weekly phone call with my Coach. Everything feels pretty good right now regarding my training program. My legs definitely feel tired though from running 4 times per week, and I’m trying to focus on doing a lot more foam rolling (a massage soon is definitely in order, too). I also need some practice with pacing my speed workouts, which feels very much a practice in Runner 101: Don’t start too fast!
TUESDAY
Easy three-mile run on the treadmill and first of two core workouts for the week.
WEDNESDAY
Strength workout felt tough, despite it being the same workout that I did last week.
THURSDAY
Pick-ups! Something new for my weekly speed workout… which I had to do indoor on the treadmill because it was 105 outdoors.
It was also very sweaty indoors.
I *LOVED* this workout, and I actually wanted to do more! But, I’m sticking to my training plan and trying not to overtrain. Overall, the workout was about 3.10 miles — warming up with 10 minutes at an easy pace with 6 repeats of 1:00 fast and 1:00 not-that-fast (my splits were all over the place — I’m still learning!); finished up with a cool-down, easy pace for another 10 minutes.
I also spent a good 10 minutes of foam rolling my calves after this workout, since they felt so knotted and sore for most of the week. It definitely helped!
FRIDAY
Much-enjoyed rest day — we made a ridiculous amount of food and a giant cheese plate and watched the Olympics opening ceremony until we both passed out on the couch.
SATURDAY
Easy 2 miles — OUTSIDE! It was awesome! Followed up with my 2nd Core workout of the week.
SUNDAY
We drove to the Greenbelt Trailhead in Clive, and I did my 6 miles out on the trails while the boyfriend rode his bike. It was too beautiful of a day to waste inside on the treadmill, and I saw so many fun things on my run. It’s also nice to see how the different trails connect for when I need to venture further. I’m still getting my bearings out here, but absolutely love running out in the woods.
(I’m really interested to know what that little gingerbread house was all about… and look at that tiny library on the TRAILS!!! Made me *squee* when I ran past it.)
This run was a battle of efforts between my legs and the rest of my body. The legs wanted to go fast, and the rest of me felt the makings of maybe working a bit too hard. But any time that I tried to slow up, my legs felt heavy and almost like I was tripping over my own feet getting them to move at all. So, I opted for a kinda-higher effort level because my legs said so, and I did OK on keeping mostly even splits.
