Tag Archives: races

Dear Newbies,

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dear

I may not be the fastest runner, I may not be elite.  I may not have a six pack like Kara Goucher or the endurance of Dean Karnazes.   But, I’m a runner.   Hopefully, my 7 years of doing this have taught me something worth sharing.  For what its worth, here’s my advice to those of you who are a little newer to the sport:

  1. Hydrate and don’t drink alcohol before runs:  Try not to drink for about 3 days before a race.  I’ll admit to having had a beer or a couple of glasses of wine on a Friday before a long run but, I paid dearly for it and it wasn’t fun.  Also, hydrate like crazy and not just with water.  Get your electrolytes in there.  Gatorade has a lot of unnecessary salt so stick to coconut water or dilute your Gatorade with 50% water.  Nuun tablets aren’t bad either so check them out.
  2. Stretch after you run:  stretching is important for recover but is often skipped (especially by guys for some reason).  I feel a significant difference in my recovery if I don’t stretch after my run.  I’m stiff, crampy and sore.  It takes 10 minutes so just do it.  You’ll be happy you did.
  3. Nutrition before, during and after:  You have to start experimenting with what works best for you.
    1. Before: No need to eat a whole box of pasta before a race but definitely increase carbs a little and make sure you don’t eat anything with too much grease or dairy (unless you want to have an uncomfortable and possibly embarrassing run).
    2. During:  I recently had the epiphany that the serious irritable bowel I would get for a FULL DAY after doing my half marathons was actually the result of using Gu products during my runs.  I switched to Cliff brand gels and miraculously no longer have to the need to spend so much quality time with my toilet after I race.  Gross but true… If you’re going to do more than 6 miles you’ll probably want to take a gel (around mile 4) so see which brand your tummy likes.  If you’ve been running for longer, you may not need a gel until you run more than 9.
    3. After:  A recovery meal should have some serious nutrients to help your body recover.  i.e. salmon and quinoa, dark leafy greens… red wine… just saying.
  4. Sleep:  Just do as much of this as possible in the days leading up to the race.
  5. Clothing:  Please don’t make the mistake of wearing cotton, unless you have some sort of masochistic desire to chafe under your arm pits, nipples or inner thighs and/or pass out from heat stroke.  Wear dry wick clothing, including socks.  (Both my sister and I recently discovered that dry wick underwear is sometimes necessary.  We have an embarrassing chafing story to prove it but will spare you the details.)
  6. Pace yourself:  Nobody likes to feel that they’re being pushed beyond what they feel comfortable doing.  That being said, don’t under-estimate what you are capable of.  I underestimated myself for quite some time and regret not having just gotten those false limitations out of my head and tried harder earlier on.  i.e. do what your heart tells you.
  7. Cross train/ strengthen:  This is an important part of injury prevention.  I was recently told by a triathlon coach that, as a runner, my “frontward moving muscles are overdeveloped and compensate for the other muscles in my legs.”  This is what can lead to knee pains, piriformis syndrome (back of thigh/ lower butt), sciatic pain etc.  She suggested that I do what’s called a myrtle workout a couple times a week.  Check it out here!  Just increase the reps to 20, not 8 as the worksheet says.

    Click to access myrtl_routine.pdf

  8. Shoes:  This is probably the best piece of advice I can give you because I have literally had a bad pair of shoes take me out of the season for a full month and I’ve had a bad pair of insoles hurt my knees so badly I needed a sports massage to recover.  Just like nutrition, you have to experiment with what works for you but all I can say is this… if you wear a pair of Nike’s I will personally steal them away from you and drop kick them into the Atlantic.  They are meant for gym rats, not those of us who hit the pavement.

I’ve probably missed some really important points here but this is a just a list to start.  Please comment on this post below with other things that newbies MUST know.

Go to your happy pace,

Cristy xoxo

 

 

 

‘Tis the Season to be Silly

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Posing with Santa

Posing with Santa

My sister and I are trend setters.  2 years ago, we were the only goofs wearing hats shaped like rotisserie turkeys at our local Turkey Trot 5K.  The following year, a photo of us made the front of that same Turkey Trot’s flyer and, low and behold, we had started a trend!  On that year’s race day, it was clear that people had gotten the message and considerably more participants wore crazy get-ups and the tradition has continued through this year.

wpid-20141127_083159.jpg

Besides our local Turkey Trot, we have made it a tradition to participate in at least one Christmas-themed race a year.  And this year, were able to do two:  The Reindeer Run at Sea World, Orlando and the inaugural Jingle Bell Jog in Fort Lauderdale.

For the Reindeer Run, we put together some great snowmen costumes using elastic, white tulle, plastic snowflakes from the dollar store, white long-sleeved shirts, large black buttons and white stockings.  The hats were purchased last year in the Target dollar bins during a post-Christmas clearance.  The results were perfection!  We turned heads and were asked by strangers if they could take photos of us.  Not bad if I don’t say so myself.

The Jingle Bell Jog was fun because the costumes came as part of the entry!  No tech shirts for this race.  Full Santa costumes for all!  Check out the sea or running Santas down Las Olas Boulevard.  Oh what fun it is to run in a felt costume in 75 degree heat and humidity.  Only in Florida, lol!

 

 

Goals I’m Committed To!

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race goals
Goals I’m Committed to Achieving Next Season (in order of importance and obtainability to me):
  1. Sub-two-hour half marathon
  2. Do a triathlon
  3. Do most of my training runs under 9 minute miles
  4. Paris Marathon in April 2015… I’m not quite sure if I’m committed to doing a full…  Have I forgotten how much a full marathon hurts?  Do I have the commitment to train for that many miles?  Do I have the money to do this?  Lol… all of this remains to be seen.
Steps I’m Taking Now:
  1. Good bye Galloway:  Although I started running using the Galloway method 5 years ago and still using it loosely during races, I have stopped doing this during my training runs.  For any of you that may not be familiar with Jeff Galloway’s run/ walk method, it’s a great way to ease yourself into running.  Running and walking at timed intervals gives you the ability to run faster and recover more quickly.  I may not be able to run a full 13 miles without taking a few walk breaks to lower my heart rate but, doing all of my training runs without walking has helped me build a lot more endurance.  As the saying goes “I run ‘till it hurts so that tomorrow, it’ll hurt less.”
  2. Biker Chick: So, I may not know how to ride it very well but, I have the most important tool necessary if I’m going to attempt to do a triathlon… my awesome new road bike.  I’m taking it out for short 7 mile rides until I can coordinate to go a little further with a friend for support (yeah, I’m a chicken, so what?!) I’m pretty psyched.
  3. Flying (running) Solo:  Although being part of a group has been a huge contributing factor to getting me active and involved in athletics, it is only now that I’m doing most of my runs alone that I am truly coming into my own.  It’s fun socializing with others but if you really want to get faster, you’ve got to be able to push yourself… and only YOU can feel how far you want to be pushed.  You can’t push someone else and no one can push you.
Steps I’m taking Soon:
  1. Sink or Swim: I’m signing up for swimming classes this summer.  I can do a mean froggy and doggy paddle but, I’ll admit, that my swimming form is pretty pathetic.  If I’m going to do this, I’m going to do it right!
  2. High tech: Although I’ve been kinda “winging it” with calculating my pace during races up until now, I got a taste of what it’s like to use a Garmin watch during my last half and got hooked.  My sister let me borrow hers at the “Best Damn Race” we did together and it was pretty amazing.  Not only did it tell me what my current average pace was at all times during the race but, I was able to print out my pace per mile afterwards.  I couldn’t believe that mile 12 was my fastest at an average 8:32 a mile!  (did I want to get it over with or what?!)  I’ll be asking my family to get me one for my b-day this summer!!!
  3. Extra Income:  I need more mullah to support my racing habits.  Rather than sit under the laurels (or the palm trees at the beach) this summer, I’m going to have to get myself a little part time job to fill in my spare time and make some extra cash for these entry fees and possible travel expenses.

When Race Season is Over…

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ing 2

Since my epic race-season finale, I have no other scheduled half marathons in the near future.   And, to be honest, there aren’t many (if any at all) to register for in my neck of the woods anyway.   They probably won’t start up again until September or October.

Although its been cool and overcast lately, in about a month or so, Florida’s summer weather will kick in and it’ll be unbearably hot and humid by 8am every morning.  Rather than start running indoors on a treadmill (the equivalent of Chinese water torture for me) I keep doing my thing outdoors but adjust times to avoid the dangerous conditions.

Here are 5 of my humble off-season tips to help you hit the ground running (pun is completely intended, of course) when you’re able to race again:

  1. You may not have to run as far but don’t stop doing your long-runs.  I honestly don’t significantly lower my weekly mileage during off season.  Maybe my long-runs will be 8-11 miles while I’m training but only 7-9 when I’m not.  No biggie…
  2. Increase your cross-training to strengthen hips, legs and core.  (something you can do indoors and in the air conditioning is always a plus.)  You want to protect those knees and hips by staying strong!
  3. Sign up for shorter races.  They usually organize these year-round.  I’ll be doing a 10K in a couple weeks with one of my girlfriends just for fun.  It may not be a half but, it keeps you motivated and honest about your conditioning.
  4. Start thinking about your goals.  Do you have a specific time goal?  Do you want to do a full?  Do you need to save money to support your addiction to racing out of town?  Start preparing as of now.
  5. Get social.  Join a group through your local running store or meetup.com.  Knowing that you have people waiting on you to run will keep you honest about getting out there even when its really, REALLY hot out…

I’m doing 7 or 8 tomorrow… 🙂

 

 

Official time!

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Chip time: 2:03:30.3!! Amazeballs!! Woohoo. So excited!

How to Prepare for an Out of Town Race: Tested and True Advice

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luggage full and ready to travel

My running season is almost over folks!  I only have one more weekend of racing and I’ve made sure to make it EXTRA masochistic by making it a double hitter!  Yup, thats right! My sister Georgette and I are going to do TWO half marathons in one weekend in Orlando. Best Damn Race, March 1st and Swamp House Orlando, March 2nd!  Bring it, baby!

Since the races will require me to travel out of my home-town, I thought it would be a perfect time to share with you my tips on how to prepare for races you need to travel to:

Last year was the first time I ever raced out of my hometown, let alone out of state. The first race I’d ever had to spend the night at a hotel room for was the Miami Beach Allstate 13.1 last March. The commute from my home in Palm Beach County would have taken over an hour and the parking would have been a nightmare so I decided to spend a night on Ocean Drive and walked leisurely to the start line from our hotel room the morning of the race.

Although staying in a hotel the night before saved me from the panic of not getting to the starting line on time the morning of the race, it did pose some challenges of its own, namely sleeping, hydrating and fueling when you’re not in the comfort on your own home and remembering to pack everything you’ll need (because if you forget something you’re S.O.L.)

Sleeping:

Ocean Drive was an especially loud and obnoxious place to try to rest the night before running 13.1 miles. There’s nothing like the deep, pounding base of late-night club music accented by yelling drag queens and drunken snow birds to lull you to sleep, right? Since then, no other place I’ve stayed at in Miami, Chicago or Boston has been so challenging. Even the quietest of hotel rooms can be difficult, however, because you’re not in your own bed. Here are the only words of advice I can give you on the topic.

1. Go to bed early. If 9pm sounds ridiculous to you, trust me, its not. Allowing your body to lie in bed (even if you aren’t sleeping yet and have the tv on in the background) will help you rest and recharge, even if you aren’t officially knocked out.

2. Set your alarm for earlier than you think. There is nothing worse than not being able to truly rest because you keep questioning whether or not you will have enough time to get ready in the morning.

3. If possible, request a room that is nowhere near the elevator. You don’t need people walking by your room door at 4am after a night on the town.

Hydrating:

This is one that I have mastered after some trial and error. Its especially hard if you have to fly into a new city the day before a race because you will be unable to take any liquids with you from home but, it can be done.

1. Start hydrating early, one to two days before. This may mean having to buy a couple of $5 bottles of water at the airport while you wait for your plane but, what can you do?… You’re spending all this money to race out of town, what’s an extra $10?

2. Drink both water AND sports drinks/ coconut water. Miami International is probably the only airport that sells coconut water at the kiosks but, if you can get ahold of some, drink it.

3. Pack powered sports drink mix. You never know if you will be able to make a trip to the drug store for some Gatorade or Powerade when you get into your new city so, bring a few of these individual powered mixes. You can mix it up with bottled water from the hotel room or, in desperate times, tap water.

Fueling:

Nobody wants to get E.D. (Explosive Diarrhea) during any race. This is especially true for races out of town. It’s hard to eat a safe pre-race dinner at a restaurant, let alone a restaurant you may not know so well. It can also be said that it’s difficult to get enough good-quality calories to fuel you if you’ve been traveling most of the day before the race and your only options were Starbucks scones and airplane sandwiches. Here are some tips.

1. Snack/ graze lightly whenever possible on your trip into town. Eat small meals throughout the day as opportunities arise. Eat something quick before you leave the house. If they’re selling sandwiches on the plane, buy one and eat it. Don’t decide you’re going to “wait to eat a full meal once we get there.” You probably won’t have time and will end up skipping the meal entirely.

2. Plan on getting into town early enough to have a leisurely, early dinner. This will give you time to choose a place you like and be seated at a reasonable hour. You don’t want to eat too late at night and still be digesting your food the morning of the race.

3. While eating dinner, make safe choices. Nothing too greasy, cheesy, spicy or saucy. Think plain and starchy. Although it sounds counter-intuitive, sometimes its best to avoid eating pastas at restaurants because their sauces have so much fat and cream. The best restaurant meal I’ve eaten before a race was grilled salmon and jasmine rice at Legal sea foods when we went to Boston.

4. Avoid Alcohol.

5. Pack granola bars, Powerbars, Cliff Bars or your choice thereof. If the opportunity to snack does not present itself to you, you can eat one of these. If you eat dinner early you’re going to want to snack on one at night. Also, you’ll probably want to eat one the morning of the race.

Packing:

“Yes, I know that I’m a neurotic mess. But that’s why you love me.” Sincere statement I’ve made to my sister and friends before running races.

I’ve dreamt more than once that I forgot my running shoes at home or had to race in my push-up bra (don’t laugh). I am so neurotic, however, that I make sure to check and double check that I’ve paced everything I could possibly need. I won’t list the opposite but, here are some things that often get forgotten at home.

1. Charger for your watch.
2. Vaseline for your feet
3. First aid kit for blisters, etc.
4. Imodium, Pepto-Bismol or whatever you like to use to settle your stomach.
5. Advil and (as a natural alternative) turmeric for anti-inflammatory purposes.
6. Bio-freeze or Bengay
7. Sandals and dry cotton shirt for bag check. (You’ll want to change into these afterwards.)
8. Those granola bars and sports drink packets we spoke about.
9. Armband phone carrier (You’ll want to take photos with your phone and those carriers are a nifty place to hold your hotel room keys and I.D. as well.)

Extra tips on stuff you may not have thought of:

1. Ask the hotel if they’re offering special transportation to the starting line for racers. You probably won’t be the only one at the hotel participating.
2. Request a late check out if you plan on going back the afternoon of the race. You’ll want to shower and nap before you head back to the airport.
3. DON’T FORGET TO HAVE FUN!!!

What are your race day tips? What were your favorite destination race memories?

January 20th: I Beat Her! (and by “her”, I mean myself)

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I will beat her 2

Today I am grateful for feeling awesome!  I’m healthy, my legs and hips are not in pain and I’m thinking I might just kick some serious ass in a couple weeks at my next half marathon: The Miami Marathon and Half Marathon on Feb. 2nd (formally the ING Miami Marathon).

This running season has been epic for me so far.  I’ve been putting in some serious efforts.  I’ve been running hard, cross training, eating well, making some sacrifices, taking some chances and believing in myself more.  And its paid off!  I have improved my personal best at each race by AT LEAST 2 minutes.  And although it may seem ridiculous to some, this is the first time in 6 years of running that I sincerely consider myself “a runner.” All these years, I have felt as though I have wanted to be a runner but could not quiet classify myself as one because I just wasn’t good enough.  But, I AM good enough.  And I’m owning my awesomeness today.  🙂

January 3rd: My Goals

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Today, I am grateful for the ability to make and achieve my goals.  Tomorrow I have yet another race.  I have gotten a lot of positive feedback from my friends and family who know how much it would mean to me to p.r. (get a personal record). Whether I do or I don’t, I’m just excited to try… 🙂

Age old Tradition: Turkey Trot 5K costumes

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IMG_4022

 

It’s the most wonderful time of the year again!!!…. time to start thinking about the holidays. My step mother, Jane, has already finished her Christmas shopping (I’m not joking). And although I haven’t even begun to deplete my bank account on useless chotchkies, I have successfully finished making our insanely awesome costumes for the Thanksgiving morning Turkey Trot race….

Ah yes, the age-old tradition of running 5 kilometers while wearing a very politically incorrect Native American costume or brown tutu and crazy turkey hat. I’m pretty sure that the first race was organized by the pilgrims themselves… the same year they initiated Black Friday camp-outs in front of Best Buy and Walmart…

Regardless of the ridiculousness of the whole thing, it’s something my sister and I love doing and have absolutely no plans of stopping despite the embarrassment it causes others. In fact, our bodacious costumes from last year’s event got us featured in the flyer that came in the mail for this year’s race!  We’re dragging my brother-in-law and some friends along this year in full costume for our most outrageous Turkey Trot yet!!

turkey trot

I have very simply taken some cotton t-shirts from the craft store (you can use old ones from your closet and up-cycle them!) and pieced them together with ribbon, rickrack, fabric and dollar store finds to create a family full of pilgrims, Indians and turkeys that would rival the first thanksgiving. Here’s how I did it:

Pilgrims:

Materials:
Black T-shirt
white cotton fabric
ribbon remnants
sewing machine or no-sew iron tape
hot glue gun
lace fringe/ buttons (optional)

Directions:
For Shirt
1. fold a square piece of fabric over to form a rectangle.
2. Cut a half circle from top for neck hole and a slit down center to create two lapels.

pilgrim yolk

3. With hot glue gun, glue the collar onto the black t-shirt. Add bow or button to finish.

pilgrim and hot glue

Skirt/ Apron
1. take any piece of ribbon long enough to be tied around your waist and a large rectangular piece of fabric.
2. pleat the white fabric as you either sew or iron it onto the ribbon.

Bonnet
check out this great site’s simple directions
http://dorcassmucker.blogspot.com/2011/11/easy-pilgrim-costume.html

Indian

Shirt:
1. Take brown shirt and create pattern using rickrack, ribbon and fringe. Attach with hot glue gun.

indian shirt

Skirt:

1. Take a rectangular piece of fabric long enough to be tied around your waist and fold it onto itself.
2. Cut it on an angle from the fold to create a triangle.

indian skirt 2

3. Open triangle and cut out decorative edges.

indian skirt 3

Arm Bands:

1. Hot glue fringe to ribbon

arm bands fringe

2. Sew elastic to ends

arm band elastic

 

Success!!

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There are three things that I dislike when doing a race, and Boston’s race had all three of them. 1. I hate when it starts so late in the morning that the sun is in your eyes while you’re running. (but at least I brought my cap) 2. I HATE u-turns on the course (but at least I got to see Scott as he passed me) 3. And I can’t stand hills (but at least I was fast enough to get over them quickly and still beat my personal record!!!!)

2:12:30!! I kicked all kinds of butt and hurt all kinds of feelings!!!! I beat my time by over three minutes!! 2:12:31 baby!! Oh, yeah!!

Ok, so I am admittedly the laziest blogger ever. Since the school year started I haven’t been very dedicated to this site and I apologize. That being said, just because I haven’t been blogging doesn’t mean I haven’t been running and running HARD. I have been super dedicated to my goal of improving my personal time by one minute each race this season and…. I DID IT!

Our next race is in November and the pressure is on! Can I keep beating my time or have I plateaued? I don’t know but I’m training hard and am staying focussed.