Flora-Bama 2nd Annual Run for America's Warriors Half Marathon

Last year Chris ran the 5k for this race and I've spent all year looking at his 3rd place Age Group Award sitting on top of MY medal stand. Yes, he thinks he's pretty funny...

This year I signed up for the half marathon. I'm a little addicted to the challenge of running in the sand. I just love it. 

I wasn't sure what my time would be since I've never actually ran a half marathon without a running partner. My fastest half is 2:20 and that was a road race. I expected to finish around 2:30 since this was a sand run. I impressed myself and finished in 2:22!!!

My friend Alyssa came out and ran the 5k (we did the sand relay together last month). 

 The race itself went surprisingly well. I started off a little fast, but quickly got into a rhythm. I averaged a 10:55 pace for the entire race. My first mile was my fastest at 9:26 (yes, I have a problem with starting too fast). My slowest was mile 11 at 12:31. I was having a tough go at the end. My back was starting to hurt, I had a weird cramping in the heel of my right foot, and a shooting pain that went from my foot all the way up to my hip. My hamstrings were definitely screaming at me for the last two miles. I took 2 or 3 walk breaks during mile 11 and told myself I needed to just keep pushing, I was almost done. Less then a 5k to go. I finished the race, maybe not as strongly as I would have liked, but I finished. Looking ahead I need to focus on a couple solo long runs to help with the mental beat down I give myself. I need to arm my arsenal with some ammo for when those miles get tough.
Well it turns out I got an age group award. I was FIRST in my age group!

 

I was 1 of 1!! Only competition I had was myself, but that's okay. I pushed through this race and I was proud of my finish. I ran my first half marathon all by myself, no running partners to chat the miles away with, and I was only 2 minutes off my fastest time in a course that was entirely sand!!! I'll take it!

My girl Alyssa also got an award - she was also first in her age group! We represented Team RWB quite well during this race.

Try a Tri??

I was walking with my friend Victoria and she mentioned that a friend of her's was doing a tri and that she was seriously considering joining her. I told her if she did it, I'd join her. Well, after I said that I couldn't get the idea out of my head. A tri? Could I do a tri? I'm not a strong swimmer. I can swim, but the thought of swimming with all those people, in open water, getting kicked, trying to see - it seems so overwhelming. I did a duathlon and I loved it. Could I really do a triathlon?
Of course I could! I can do anything I put my mind to, so I did it. I signed up. First thing I did after signing up was look up the hours for the base pool. If I'm going to do this I need to get comfortable in the water. I told Victoria I signed up and then I told her when I was going to start going to the pool.

She met me last Tuesday for lap swimming. Victoria is really good at swimming. She used to be on a swim team as a kid, so she was giving me a lot of pointers. We took over the "easy" lane of the lap pool. We went down and back about 6 times in 20 minutes or so; it was really tough. I found myself breathing very heavy and struggling, so I took a small breather after each trip down the lane. Then we had to get out (they have three large indoor pools that they shut down for one hour for aqua zumba and water polo). We actually hung out and did aqua zumba too. Good times.
My plan is to go every Tuesday and Thursday. I want to squeeze one more day in there if I can. I need to get more confident in the water and I need to find a stroke that works for me. I have a terrible time getting my head in the water, so my neck starts to hurt. I took my goggles with me the second time I went and they fogged up the entire time, so now I have to figure that out too.
No worries, all is not lost. I signed up for a local team called - Tri Gulf Coast. They have a program called Mere Mortals. They will teach you everything you need to know about triathlons. It starts in June and goes through September. They finish the program off with a members only triathlon. It's not just a summer team either, they meet all year for rides, runs, swims, socials. It sounds like a great program. The cost of it? Only $45 for the entire year!
I also signed up for my first triathlon - Portofino Tri Series: Envie Ladies Only Tri. It is at the Portofino Towers on Pensacola Beach.

 

Victoria, Janet, Jennifer, and I all signed up about two weeks ago and it's a good thing we did because it sold out! They only allow 80 people. I'm so excited for this event! It's a sprint so its:
Swim: 300 yards
Bike: 7.5 miles
Run: 1.5 miles
It's going to be great!! We all promised to stick together since it'll be our first one. Victoria is strong on the swim, Janet is strong on the bike, and I'm strong on the run. We're all going to do great things this summer! I really can't wait. I signed up for the yearly USAT membership because I saw two other triathlons that looked very doable later this year. Right now, the focus will be on my swimming.
I hope it's like this first photo - me and the girls just running through the water having fun.

 I think it'll be more like this photo...

I'll be the one getting kicked by someone and hit with the paddle from that guy on the kayak! HA!

Back Issues and Workouts

When I was in the Navy I slipped on a ladderwell (medal stairs) and hurt my back; that was 10 years ago. Every now and then it will act up and bother me however it normally won't last longer then a few days; I am going on 10 days right now. It started after my 8 mile sand run (and honestly it could've been lingering from the relay or maybe it's my new "spike" shoes I wear for bootcamp - it could be a number of things). I've been taking lots of ibuprofen and using Biofreeze. It's helping, but not taking it completely away.  

Troy was going to be gone all week last week so the bootcamp classes were led by one of the other campers. I went to bootcamp on Monday evening and did a partner workout with Rebecca. Normally it would've been an excellent board, but with my back hurting it was not so great. We did a lot of ab work. Our first exercise was to sit back to back and twist from side to side passing a medicine ball back and forth; two minutes one direction then two minutes in the other direction. Then we would situp and throw the ball to our partner and lastly we stood apart and threw it at each other. We followed it up with lunges, burpees, pushups, and squat jumps which for me ended up being lunges and pushups because the other two made my back scream. I made it through one more round of ab work and I was done. I didn't go back to bootcamp the rest of the week. My back hurt so bad I figured I needed some time. I had a copy of the rest of the workouts for the week so I figure I'll get them done once I get better.

Tuesday I went swimming! I haven't been swimming in ages. I thought it would be good to get into the water and move. 

That and my friend Victoria mentioned in passing that she was considering doing her first triathlon. Me being me told her I'd do it with her if she went for it. I actually ended up signing up before her because I was so excited to just go for it. We are both signed up now and have started prepping. I'll take the time to write up a blog about my triathlon prep next.

Wednesday is my weekly sand run. This week Alyssa met me and we walked two miles in the sand and then spent two hours in the coffee shop catching up. It was a wonderful morning!!

 

Wednesday is also my weekly run downtown with my team mates, but Chris had to work late so I didn't make it this week. I wasn't too upset about it since my back isn't at a good spot right now.

Thursday I met Victoria and we did our weekly walk with the kids. We were joined by Janet who is now going to join us in our quest for the triathlon!

Friday was a complete rest day. Saturday I spent the morning cheering on runners at the Rock N Fly half marathon that was on NAS Pensacola with my friend Arin. It was a really busy morning, but fun just the same. All those poor runners looked so hot and tired; we were standing around mile 9.

I spent most of Saturday afternoon with the kids and puppies. When Chris got home from bowling I went for a bike ride. I was planning on going to the beach and just doing the 4 mile loop a few times, but there was an accident on the bridge, so I decided to just ride Gulf Beach Highway which has a decent bike lane. This was a huge step for me. I'm not very confident riding my bike in traffic, but it actually went really well! 

 

Bike stats:

Distance: 12.6 miles

Time: 46 minutes

Avg speed: 16.4

Last year on my rides I averaged 12. Looks like when I ride alone I put a little more effort into it. It was a great ride. My only issue was when I was done I felt these spasms running up my back - not cool!

Sunday I went for my weekly trail run. It was raining at the house when I left, I drove through some pouring rain, but when I got to the trail it was only drizzling. Derek and Nicole were there to run with me. We decided on 5 and set out. About a mile in it really started coming down, so at the split I asked if they wanted to finish at 2 or continue to 5. They both shouted 2. We pounded through the now flooding trail back to the cars.

It was actually a lot of fun and a great run even if I was drenched. The water was literally pouring off my hat when I got in the truck. Too funny!!

Monday I had to take one of the puppies to the vet so I wasn't sure I'd get a run in, but a quick text to Rebecca and I out the door I went. We did 4.3 miles around the neighborhood. It was a nice, easy run. My back was a little sore at the start, but it worked itself out. Later in the day it was still bothering me so I decided to skip bootcamp. Troy sent me a message that night making sure I was okay.

Tuesday Rebecca said the bootcamp workout was mostly running so Tuesday night I headed over to the track. We did 20 minutes of running followed by 20 minutes of upper body strength routines. The running was good (I did a total of 3 miles), but upper body not so much. I used the small 8 pound weights, but it didn't matter. I could still feel every push and pull I did, so I cut it short and went home. Troy asked if I was okay, and I just told him I was headed home to soak in the tub. I thought about going swimming, but decided to just call it a night. I soaked in epsom salt and then had Chris rub Biofreeze all over my back. It felt a little better.

Wednesday night I joined my Team RWB teammates at our weekly WOB run. I stuck with the 5k since I have my sand run coming up on Saturday. It went well. I ran it with Paul, who is turning out to be an excellent running partner. We did 3.2 miles in 29 minutes. Nice, easy run with a strong push the last half mile or so. After the run we handed out the Team RWB hoodies to the winner's of the Pelican Scavenger Hunt we did in February. I'm a blurry mess, but here's the photo...

It's been an interesting two weeks. I feel like I've been hurting the entire time. My poor back is just not happy with me. I honestly just don't know how to take it easy. When I skip a workout I beat myself up for missing it. My back doesn't seem to care if I workout or if I rest - it hurts either way. I was toying with the idea of dropping from the half marathon to the 5k on Saturday, but I get mad every time I think about it. I'll be doing 13.1 miles in the sand on Saturday and then that's it. Nothing but 5k road runs and swimming and biking until the fall. No more sand runs or long distance for quite some time. We'll see if that helps any.

Week 2 of March Bootcamp

Week 2 of March Bootcamp was good. I made 3 of 4 classes. I missed Thursday out of pure laziness. My stats for the classes I did go to:
Monday - 2.39 miles, 502 calories burned, Avg hr: 118, Max hr: 168
Tuesday - 1.66 miles, 412 calories burned, Avg hr: 118, Max hr: 158
Friday - I forgot to wear my watch!
I was mad at myself for missing Thursday and then forgetting my watch on Friday. It was just an off end of the week for me.
Monday's workout was a Running Tabata. We did 4 minutes of an exercise (20 sec on, 10 sec off) then we ran a lap. After class I did an 8 mile beach run since I didn't get a long run in on Sunday.
Tuesday was a fun partner workout. I partnered up with my girl Rebecca. We would do one set of exercises and then we had to run a super suicide. I was pretty tired after my sand run on Monday, but still managed to get in a great workout.

Wednesday night I did the 10k at World of Beer with my Team RWB teammates. Thursday I came up with a million excuses as to why I couldn't go in the morning and then again that night. Mostly it was because my lower back was acting up again. I'm pretty sure it was the sand run on Monday, or maybe it's my new shoes. I've had back issues off and on since I slipped on a ladderwell in 2005 on the ship. It'll act up every now and then but will usually go away after some stretching and time off. I should have skipped Friday's workout as well.
Friday was a HIIT Tabata. It was a fun workout. We did some weight exercises followed by 3 minutes of cardio exercises. He said to go heavy, but all they had were 15 and 25's so I went with 15. I'm glad I did. My back was not happy with me by the time we got to the end of the board - which was burpees. I just stood there and did jumping jacks. My trainer, Troy, said to take the weekend off to try and let it heal. I did not run over the weekend which was really weird for me. I walked some laps at the track on Saturday (3.2 miles) while Chris bowled. It felt weird to walk and not run. Sunday I didn't go to the trail run. Monday my back still hurts.
On a good note, we got two puppies this weekend! Meet my future running partners:
Aspen

and Shadow

They are 8 week old lap mix puppies and they are super adorable!!!!

More Sand Miles

I was scouring the images on Google trying to find the "perfect" sand photo to share for my rambling about sand running; then I realized that I took some pretty great pictures myself yesterday.
It took some serious pep talk to get myself to the beach since it was overcast and just blah. When I took Denver to school it was drizzling off and on and even poured for a few minutes, but I figured I was running at the beach and would end up getting wet anyway. I pulled up the the beach and had to take a photo. Isn't it beautiful?!?

The gray clouds were parting and the sun was peeking through. The sun rays just sparkled on the water. I had no issues with running now! First though I had to take a quick selfie!

Or two...

My run was very slow going. Overall my pace was 12:08. Here is a snapshot from my Garmin Connect page.

I couldn't have asked for much better conditions. It wasn't too hot or cold. The sand was fairly firm and made for quick easy steps. The sun wasn't beating on me, it just played peek-a-boo with the clouds. The waves were beautiful and soothing. My legs were tired though. My calves screamed at me for most of the run and by mile six my quads joined in the fight. I almost turned around at mile 3, but I really, really wanted to run 8, so I pushed through. At mile 3 I did take a 60 second walk break and I felt good afterwards, so I took another walk break at mile 4, mile 5, mile 6, and mile 7. I thought it was funny because every time I looked at my watch to see how I was doing it said .6 (4.6, 5.6, 6.6 - lol); I just kept telling myself, well good only a little more then a lap on the track, I can do that then I'll take a small walk break. My longest walk break was mile 7 (it was almost three minutes before I could get myself running again). My legs were done, but I was so close to the finish (I could see the parking lot!!) that I just hunkered down and pushed through it.
In two and a half weeks I have my half marathon in the sand and I want to be ready. Next week I'm going to push for 10 miles then I'll have an easy week before the half. Sand running is tough, but I really enjoy it. I feel so good afterwards and I look forward to it every week.
I shared this one in my last post, but it's too good to not share again...

First Week of March Bootcamp

March bootcamp started off with one of my favorite boards, "The 12 Days of Christmas." As usual it started off with suicides and then built on from there. I made it to 11 before camp ended. We did speed lunges, rows, thrusters, swings, mountain climber burpees, floor presses, dive bombers, etc. I decided to try and go heavier so I grabbed a 15lb kettle bell and a 20 lb dumb bell.

Tuesday's class was called, "Sprints, Core, & Kettlebells." It was an okay board. Lots of running (which I'm okay with now that I've got my amazing new trail shoes that have cleats on the bottom!!), but it was just constantly repeating the same exercises at 20 reps each: run, swings, rockers, pusups; run, thrusters, creepy crawlers, broad jump burpees; repeat. I almost finished the board. I only had one last set to do before camp ended.

No Wednesday camp for me.
Thursday was another fun one! No fancy board or anything just a row of cones in front of you. We all lined up and would sprint to the cones, run back to our mats, sprint to the cones, grab a cone, and sprint back to our mats with a cone. Troy would call out the exercise that was written on the cone and we would do that exercise while the next person did their sprints and grabbed a cone. I like this one since it changes things up and you never know what you're going to get. Fun workout!

Friday I did not make it to camp. It was all abs as a good bit of the bootcampers were running in the Tough Mudder on Saturday; Troy didn't want to destroy them right before the event.
I wore my heart rate strap and watch to bootcamp this week (and will continue to do so).
Monday - 1.96 miles, 590 calories burned, Avg hr: 138, Max hr: 168
Tuesday -  2.33 miles, 594 calories burned, Avg hr: 132, Max hr: 173
Thursday - 1.22 miles, 425 calories burned, Avg hr: 115, Max hr: 157
One thing I really want to focus on this month is better nutrition. Troy did my numbers for February and they were quite upsetting. I work my tail off, so I'm not sure why these numbers keep going up. It's not just the scale going up but body fat and BMI. It would be different if the inches were going down. With the Destin 50 in February I did not do as many bootcamp classes as I should have, but those numbers still should not have gone up.

I was discouraged and feeling really bitter earlier this week when Troy sent me my numbers. It's hard to stay motivated to keep pushing and working hard when the numbers are not working in my favor. The only thing I can think of that is wrong is my nutrition. My goal was to log every day this week and complete my logs which I did. This week I'll focus on more water and more veggies.

Week 5 of 2,015 in 2015

I started the first week of March off with a great trail run with my Team RWB friends. As a group we ran 5 miles. We did the first portion together then a few of us fell back at a slower pace. Bryan led the group and I brought up the rear to make sure no one was left behind. Overall it was a very successful start to our new weekly trail group.

Bryan, Derrick, and I went back out and did the 5 mile loop a second time. 10 trail miles was a great way to get the week started! I really enjoy doing these trail runs. I do still need to look into a pair of decent trail shoes. I bought two pair of "trail" type shoes on clearance a little while ago; one pair has been working great for my bootcamp class and the other pair is going to be used for my sand runs. They don't provide enough support for me to use on my longer trail runs.
On Monday I headed out to Perdido Key to run the beach road. It was still overcast and a little cold, but a good run just the same. The beach road is on Johnson's Beach (a National Park) that runs down a narrow strip of land...

When you look to your left you see the sound and on the right you see the gulf.

Gulf Side

It goes about 2.1 miles before you hit the round-about and head back.

Round-about

Since it was still really foggy, I was quite surprised by the amount of people that were out running and walking on the beach road. I don't normally see many people, so it was a nice change. I also forgot my running hat that morning; this is why I make sure to wear one!

Wednesday's are a busy day for me. Since both kids are in school I run in the sand in the morning and then in the evenings I meet my Team RWB teammates for our weekly run. This Wednesday a teammate named Andy met me for a foggy, rainy, cold sand run. It was so foggy at the start that you could barely make out the lifeguard station and you couldn't even see the pier.

We did a total of 4 miles of walk/running followed by a half mile walk. It was slow going. The sand was loose and thick and we sunk a lot plus there was a steep drop so we ran a little lopsided. On the way back we ended up just running mostly in the water so we had some firm, flat ground.

Afterwards I rewarded myself with my normal Wednesday treat - Drowsy Poet! Of course the sun peeked out for a little bit while I enjoyed it...

Why yes that is a heart the Barista put in my coffee!!

For my Wednesday night run I wasn't sure if I wanted to do the 10k or the 5k. I was hoping to do the 10k, but I was going to wait until the 2 mile mark to decide for sure since I wasn't sure how my legs were going to feel after a morning of sand running. Well, they felt great, so I pushed on through with the 10k.
It was another run with a new running friend. Paul, a new member to the Team, joined me for the entire 10k. It was his first time running with the Team and people in general (he normally just uses the dreadmill), so he just kept pace with me the entire time...in reality he pushed me to my fastest 10k time EVER!

We finished the 10k in 1 hour. My fastest race 10k PR was 1:03. Just amazing! Paul was great company and made those miles go by pretty quickly; he is also a Navy veteran so we had plenty to talk about.
Another great week of running is now in the books!