10 Seconds Too Many

The thing is . . . 5Ks are always (always!) the hardest for me. Speed isn't my forte, especially since I don't engage in much formal speed work. Rather, I do surges -- fartleks -- whenever the mood strikes. Some weeks that's often. Others, not so much. As you guys know, I've been training on lots of hills lately, so I had some high hopes for my finish time at last night's Women's Distance Festival 5K.

Namely, I wanted to (finally) break 22 minutes.

My best friend from home -- Erin -- started running in January. She's been doing all sorts of races lately, but since she lives in the endless, winding mountains of PA, they've all been far too steep or on tricky terrain (trails, etc.). So, she drove up to join me and see how she might do on a flat(ish), fast course. It was such a treat -- and we both turned 31 within a few days of one another, so I guess you'd call it our birthday celebration.

I think the reason 5Ks wreck my soul has something everything to do with the intensity of them. Since I'm relatively low-key with my training, having to immediately start at my gut-wrenching pace and maintain it as long as possible doesn't sit well with me or my psyche.

It's all just too much!
It's all too painful!
It's all too split-second!


I thought maybe I had 21:XX in my grasp last night when I hit the first mile at 6:50. All things holy! That amazed me. Though I don't race much anymore, I still train hard and run consistently (4-5 days each week) throughout the year. I've just reached this place with my running over the last several years where I don't need race medals and finish line photos to feel strong, steady, and confident in my abilities.

But hearing a fast mile time doesn't hurt every now and again.

I'll write more about the play-by-play on WalkJogRun for next week, but -- spoiler alert -- I didn't meet my goal. I finished in 22:09 or 7:08/mile. That's a PR by 9 seconds and only 10 seconds away from my goal, but certainly 10 seconds too many. So, of course, I really want to try again in the next couple weeks to see if I can tweak a few things to get my time.

We shall see.


Now, Ada doesn't come to a lot of our races. I run mostly half marathons, and that's just too long for her to sit still. Stephen did bring her to this one because it's all women + lots of other kids are there to play + celebrate the fine sport of women's running. OK. The kids have absolutely no idea what's going on beyond the race before them. They just know there's a sand box, lots of baked goods and candy, and that all the dads watching let them get away with a bit more when their moms are occupied with the race.

This year was special, though. Ada "laced up" to the start of her very first race. She was so excited! I was so proud! This was to be such an amazing moment for the two of us to share. A passing of the torch! Proof that I'm rubbing off on her. That she's getting some athletic prowess from my amazingly inspiring abilities. And all that jazz.

Or not. The poor thing ran for around 15 seconds and then waved hello to a cute puppy. Puppies are her downfall. She loves them to pieces. And after she gave an enthusiastic greeting, BAM. Ada fell teeth-first into the pavement. Crying ensued. I felt . . . terrible. But it was no one's fault. She escaped physically unharmed and a cookie cheered her up quickly.

At least we got a great photo.

(We all know how photos don't tell the whole story!)


For both of us, there's always next year! And I want to give Erin a hearty congratulations. She SMASHED her 5K time by like two full minutes.

How do you feel about 5Ks? Do you have a race event nemesis? 

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More Than a 5K

Running early in the morning gives me this whole new world of introspective thinking. It's dark, quiet, lonely and basically the perfect atmosphere for contemplation. I never set out to ruminate on any specific topic. It happens organically. Or perhaps is a trick my mind plays to make my body forget how much it hates working before dawn.

My most recent 5K was a proud moment for me. It was the first race I ran as a 30-year-old. In a new age group. Somehow this fact felt very significant to me as I pounded out those 3.1 miles. Overwhelmingly so. I am older, yes, but with regard to running, there's nothing I'd associate with being old or aging.

I felt strong, solid, and fast.
I PRed for the first time in over 6 years.
I'd love to do it all over again because I know I can get faster.
But it goes so much deeper than times and age group awards.

If you asked me 10 years ago, I would have guaranteed you that I'd be slower after having a baby. I mean, it was just an inevitable fact of life. Priorities shift and focus changes and running was to keep me skinny mostly anyway. I've never been much of a competitor, but by the time I was 30, I'd just be happy if I was still keeping fit in some way.

Except that now, running is so much more than exercise to me. I don't know when it happened exactly. It's just who I am. I'm much more dimensional, but the runner part of "Ashley" is a huge chunk that gives me confidence, growth, self understanding, patience, happiness, belonging, and -- yes -- some crazy muscular legs.


When I was 11 or 12, I'd gawk at YM and Seventeen magazines, imagining how cool + pretty high school girls felt like the ones on those glossy pages. When I turned 17, I felt no more grown up, really, than I had the year or two before. Yeah, I'd kissed a boy and started wearing makeup. Those girls in the magazines still seemed older somehow, more worldly, more knowing than I could ever be.

Basically, throughout the years, I've kept waiting for something to happen to me. For my job to somehow take over my identity and make me feel like a real person. For the place where I live to make me feel important or smart or some other adjective besides dull + boring. For it -- my life -- to make sense in some instant of clarity. 

As some of you pointed out, it seems our 30s are the time for switching the game around. It's all about empowerment. Taking charge. A refusal to wait and see if I'll somehow feel different the next time I'm "supposed" to, at the next big milestone. The 30s are about finding the meaning of life from within.

I'm done waiting. I'm already who I am meant to be and -- if I think hard -- who I want to be. Everything else is up to the work I put in it. The drive and passion and dedication I give to myself and those around me. Crossing the finish line with a new time to boast about is one thing. But carrying that feeling, that tenacity throughout everything I do is another.

That's why I run.

PS: If you'd like a more play-by-play 5K report, check out my recap on Walk, Jog, Run. It was the first time I raced with my GPS watch!

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Spotlight on 5Ks

I was so excited to post my Women's Distance Festival race recap, I almost forgot to share some links I've been collecting over the past several weeks. Tips on how to train for, race, and improve on 5Ks. If you have any resources to share, please leave 'em in the comments!

TRAINING PLANS

5K Walk Plan (just getting active)
Couch-to-5K (beginner)
Jeff Galloway (walk/run approach)
Hal Higdon (intermediate -- I've followed this plan)
Cool Running (advanced -- Stephen has followed this plan)

RACING

Search for 5Ks in the United States
Race Prediction calculator by Jeff Galloway
How to Race the "Underestimated" 5k Distance
9 Race Day Tips for your First 5K
The Pack Rules: Running a 5K
Steps to an Awesome 5K Run
What to do After the Race

GETTING FASTER

Workouts to Improve Speed
Run Your Fastest 5K
Go Out Fast in Your Next 5K
4 Tips for Your Fastest 5K Ever
Run a Faster 5K in 4 Weeks

Now back to watching some intense track sessions (men's 800s, currently) from the Olympics. Definitely motivating, right?!

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Women's Distance Festival 2012

I ran in our area's Women's Distance Festival 5K last night. If you're unfamiliar, this awesome series was created back in 1979 in "response to the lack of distance running events in the Olympics Games for women."

You can find more information on the RRCA website.

The original race date was in July, but was canceled due to a tornado. I had planned to try and PR at the race, maybe a 22:29, beating the 5K I ran in 22:48 in July. But that was before I went on vacation and got sick. So, last night's effort was more to get a good speed session in.

I like to use races as speed work. It's a sneaky way to keep your legs fresh and fast if you don't regularly engage in track sessions or other quick repeats on roads.


I brought a cheering section with me. It's something I don't normally have at a race since Stephen's busy running and Ada's usually with her grandparents. So, it was nice to have Stephen with Ada on the sidelines AND our good friend Kevin visiting. He stayed late specifically to watch the race!

The temps were in the upper 80s at the 6 pm start. Not my favorite weather. Thankfully the humidity was low. But no breeze made it difficult to breathe in a section of the course near the river.


My first mile came in at 7:25. I was honestly surprised because I didn't feel like I was racing. Strong and steady. I think I settle around 7:30 when I do surges during my normal training, so I guess it makes sense.

At the 2.1-mile point, I think I remember hearing 15:40. I just kept my focus on the shade. Though it was hot, the shade certainly helped. I also borrowed Stephen's sunglasses and have decided that next year, sunglasses are a must-have for my summer running. They help -- mentally, especially -- so much!


Before I knew it, I was back with the spectators again. And then it happened. For the first time ever, I saw Ada on the sidelines! In her little stroller, she was babbling away. I couldn't help thinking about how wonderful it will be someday to run this race with her.

But I still had a good half mile to go. So, I kept my legs moving, pace steady.


I came in at 23:12 (7:28 pace) 24th overall (there were 208 women -- great turnout!) and 6th in my age category. Though, I think they need to have a breastfeeding division. Sneaking in this race between two feeding sessions was challenging.


If you haven't run in an all-female race before -- I recommend searching for one in your area. I feel the atmosphere is incredibly supportive. Plus, it's kind of fun to see how you stack up against women versus when a huge number of men finish first.

Have you run in a women-only race before? What did you think?


And on Writing Chapter Three I have a review of gDiapers and details on how we diaper while traveling. This morning I also posted some basic tips for how to take better photos of babies/kids.

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Another Race in the Books

Another weekend, another race. Another PR? Well, sort of. There's always this issue in my mind with counting old PRs as if they have any relevance now. My 5K PR stands at 22:30 -- I ran it back in 2007, the summer before we got married.

But that was five long years ago.

Since then, above, things has o.b.v.i.o.u.s.l.y changed (like having a baby and being 10 pounds heavier!). And up until today, my best recent 5K was more around 23:30, give or take. Not bad at all.

But I haven't raced one since well before Ada was born.

I almost didn't run this race, truth be told. Ada is not the best at being watched by the g-parents (or anyone, for that matter -- she's just getting into the separation anxiety part of babyhood). I wasn't preregistered, so I almost bowed out at the last minute because I didn't feel like dealing with a cranky baby. Plus, the 80-degree temps with high humidity (I know, people have it much worse than we do, but we live in the Northeast -- not used to it!) didn't make running a race terribly appealing.


Still, I wanted badly to run a base 5K to see how I improve by the end of the summer (I have two other 5Ks planned). I guess I should have started this whole post with how much I hate 5Ks. I am not one to go out hard and sustain an uncomfortable pace. I usually run my races with a smile on my face most of the way, leaving lots of energy for a strong finish. Half marathons are perfect for this level of comfort, which is why they are my favorite race.

I could go on and on about how much I love half marathons, but onto today's race: We dropped Ada off at 8AM so we could get registered, stand in the potty line, and warmup all before the 9AM start. TMI: I've stopped pumping in the mornings, so I skipped it today, too -- which ended up being fine since it was such a short race. A little full, but much better than rushing to pump.

The course was relatively flat with some inclines between the half mile and 1.5-mile point. So, I'd consider it a good test course for later races. Like I said, it was muggy -- in fact, we're getting some wild thunderstorms right now. I've been training later in the mornings these days. So, I can deal.

There isn't much to write about the race. It went really fast. There was one water-stop at the halfway point. I think the most remarkable thing was how I kept going. That's not like me at all. I tend to go easy on myself because I hate feeling like I will have nothing left at the finish. But for once, it was interesting to push myself.

So, I did!

I don't wear a watch, but there were people shouting times at the mile-markers:

Mile 1: 7:25
Mile 2: 14:50
Mile 3: 22:06
Finish: 22:48 (7:20 pace overall)

I'm proud of my near-even splits. Now, I wrote how I like to finish with a smile on my face. Yeah. I am proud that I was able to personally thank all the officials/police who were watching the intersections -- BUT at the very end, I was w.i.p.e.d and quite grumpy. That last mile was totally in the sun, and I was baking. I dumped a bottle of water on my head, grabbed an M&M cookie, and pouted for a bit.

I was totally thrilled with my time, though. Just not used to running that hard. You know what? It wasn't THAT bad after a few minutes. Those frowns turned upside down fast when I realized how close I got to that old PR.

I'm excited to chase a faster time as the summer progresses. My ultimate goal would be to break 22. Even if I don't improve, just beating my recent 5K times is an accomplishment. I think I can credit my group long runs, hill-work, and attempts at regular speedwork with my success.

Just gotta keep it up!

Are you racing this weekend? Tell us about it -- and best of luck! We would normally be running the Boilermaker 15K, but decided to bow out this year due to baby logistics. Next year, though!

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The Best of Intentions

I'm still fighting my cold from last week. And this weekend, we had lots to accomplish. Needless to say, we didn't get everything done. A lot of time was spent lounging on the couch, eating, and meaning to cross items off our to-do list. It wasn't all a waste, though.

Stephen ran a 5K!

His first mile clocked in at 4:56, which was wayyy too fast. He was feeling it at the end of the race:


Regardless, he beat his high school PR in the 5K with a time of 16:35 (and snagged 2nd place overall)!


The rest of the day, he rested while I cooked. We bought a large upright freezer a few weekends ago, and we're trying to stock up before Baby A arrives.


What did we make? 10 quarts of Smoked Pumpkin Chili and 4 quarts of 15-Minute Applesauce. All should keep for up to 6 months in the freezer. We want to make more applesauce, another kind of stew, and some Pumpkin Garlic Knot dough this weekend to add to the stockpile.

Speaking of dirtying dishes . . . remember our dishwasher dilemma? Well, we finally caved and bought our tiny portable machine.


We haven't hooked it up yet -- but we're hoping we love it as much as we think we will!


I also started work on a new sewing project. But it had been over two months since I used my sewing machine. In theory, it looks cool . . . but it's not coming together as well as I would hope. Does anyone know where I can find good sewing tutorials online that go step-by-step? I'm hoping to hone my skills over the winter months.

What did you accomplish this weekend? I'm now almost full-term, so we're definitely feeling the time-crunch. And I still need to pack my hospital bag, among many, many other things. Yikes!

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Run Your Best Race

My very first race was a 5K on a balmy evening in the June of 2003. I was nineteen, and I had been running for a little over a year. I remember preparing the entire week beforehand (as is my style with most things in life -- I'm always hyper-prepared, hyper-researched-minded, hyper-worried, etc.). It's all I could think about, so I searched online for all kinds of things like:

"How much water should I drink before a race?"
"How much should I taper?"
"How fast should I go after the gun goes off?"
"What is proper race etiquette?"
"What if I need to go to the bathroom?!"

The bathroom one, of course, makes me crack up hysterically now because I ran for 4 hours without a potty break during the marathon. But at the time, this possibility was foremost on my list of concerns. I remember also being super preoccupied with my finish time. I didn't want to come in last. I was so terribly worried I'd come in last. And that I'd walk. GASP!!! Wouldn't that be awful? (In races since, I've definitely had to walk. It's no biggie. In fact, I'm pretty sure I'll take at least a short walk break in the Laurel Fest 10K this summer. It's crazy hills, and it hurts to say the least.)

Anyway, I imagine some of you are planning to race for the first time this spring or summer. Or maybe you, too, have many of these questions plaguing your thoughts. What many of us seasoned runners forget is exactly how nervous we were for our first races. Hell, I still get nervous . . . but now I know some tips that help ease my nerves, at least a little bit.

• Take it easy. In the week before the race, taper. Even if you're only racing a 5K. Many running plans incorporate a mild taper in the final week, but if you're not into planning. Just take an extra day off before the race. And run fewer miles in general. A good example can be found on Hal Higdon's 5K training plan.
• Stay hydrated. If you don't already, sip more water. H20 is essential to proper body function, and upping your intake will certainly help you and your muscles (and rest of yourself) stay, well, fluid.
• Prepare yourself. Lay out your running clothes. Your watch. Your race number and chip. A small snack and bottle of water. Sunscreen. Anything and everything you'll need -- lay it out the night before. Not only will your morning go faster -- you'll sleep easier knowing everything is in one place. That's right -- you caught a tip within a tip. SLEEP WELL the night before. And all week, really. You want to be well rested.
• Arrive on time (or early!). I like to get to races at least an hour early. This gives you time to park. Find where you need to be. Warm up. Chat with other runners. And just prepare yourself for the event. If you arrive late, you rush around. You don't have time to pee. Your heart rate elevates. You end up wasting precious energy that could have been used for a sprint at the end of your race. And I know all of this from experience. It's not fun, people!
• Eat something. You need some fuel before you can propel yourself. So eat a small granola bar. Half a bagel with peanut butter. A small serving of oatmeal. Something with carbs. Something easy on the stomach. If you're too nervous, even try eating some gummy bears. You'll thank yourself after you cross the finish line. The morning of a race, I try to drink a small glass of water and eat a small snack about an hour before the gun goes off.
• Embrace your inner social butterfly. If you're new to racing, you might find the other runners in their spandex and brightly colored outfits (racing flats? what are THOSE?) intimidating. Don't be too terribly put off by this. Most runners are incredibly nice people. Generous with their words of wisdom. There is an occasional jerk . . . but if you encounter one of them, don't let that deter you from participating in events. During my first race, I found another woman who was stretching near me, I told her it was my first race, and she promptly started making me feel better about the whole event. Gave me tips and -- even more valuable -- words of encouragement.
• Line up accordingly. Another part of the race that can be intimidating is: WHERE DO I LINE UP? Depending on what time you're hoping to finish in, you may want to start later in the pack. I tend to position myself in the middle because I usually come in around the middle. If you're totally new and have no idea, you might consider looking at previous year's race results. You may even just want to start near the end. Unless you're a speed demon, don't start in the front, or you'll likely get blown past (and -- well -- annoy those faster runners).
• Start slow for more energy later. There's nothing worse than starting off with a sprint, only to find yourself feeling pathetic a mile later. I tend to go easy on myself at races. Stephen thinks I haven't reached my full speed potential . . . so on one particular race day, I decided to give myself at kick from the start. Big mistake. You should start off your race at a comfortable pace. With a 5K, you can increase your pace when you start to feel you're in a rhythm. I usually spend the first half mile cruising comfortably, then get into the game after that. I tend to increase pace in half mile intervals thereafter. Do what's right for you, but fight the urge to spend all your energy at the beginning.
• Don't get caught up in race time. Racing, at least for me, is more about the fun and celebration of being fit than of my ability to PR. It's great to have a good day, or to shave off some seconds or minutes from your personal records. But as your race more, even if you've been training perfectly, stuff happens. I don't always PR at my races. In fact, especially with the 5K distance, I tend to stay stagnant there. Wavering around a certain time for no apparent reason. But I'm cool with it . . . because I'm still out there running. And I want to run for years to come. Make time during your race, even if only for a few seconds, to feel proud of yourself. Not of your time.

OTHER RUNNING-RELATED POSTS:

• Ice Baths: A Somewhat Necessary Evil
• How To Rest Easy
• Treadmill versus Outdoor Running: Which is Better?
• Should You Run While You're Sick?
• How to Run Long: LSD for Beginners
• How to Stay Motivated
• Running for Speed: How To
• Treadmill Survival Guide
• No Workout is Too Short or Slow 
• Ode to my 17-year-old Self: The Mile 
• How to Suit Up to Set Out (And Other FAQs) 
• How to Run

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