Shannon's Quest

Myrtle Beach Marathon--Let the Good Times Roll!

2012-02-24T09:05:00.004-08:00

The Artmore Hotel in Atlanta

As my goal is to run 34 sub four hour marathons in 2012 and already having completed five sub four marathons prior to the Myrtle Beach Marathon, I have become accustomed to this-is-just-what-I-do-on-the-weekends lifestyle of marathon running. However, there are some weekends and races that stand out for one reason or another. Some races are remembered for the challenge, the success, or in this case simply because they were so much fun. This entire week was beyond what I expected. It commenced with a short visit with Craig, who has not only been my coach but the one person who gets the good with the bad. Having depended on him in my lowest of low points throughout this journey, it was uplifting to get to spend some face to face time with him. Then only a couple of days later, Heather and Dave would visit me in Atlanta. We checked into the Artmore Hotel, one of my favorite hotels in Atlanta because it reminds me of where Europe meets Latina flare in the perfect Midtown location. We had a fun-filled night of dancing at CosmoLava before returning to our hotel the next morning. Oh, that's right, we are running a marathon in Myrtle Beach!

Fast chicas--Heather and Nadia after dinner

After a few hours of sleep and some help with a few lattes from my hometown Starbucks, we began our road trip to Myrtle Beach. We spent the six hours in route to Myrtle Beach practicing our karaoke and taking turns driving so that we could rest. When we arrived Diane Jones-Bolton had picked up our packets so we went straight to dinner where we met up with 15 other runners. We talked to Nadia who flew in from California to check off a sub four hour marathon in South Carolina. Nadia is also one of the fastest frequent female marathon runners for 2011 in the country. You can read more about her on my blog under "Best Frequent Female Marathon Runners." With a little encouragement (from me) I think Heather can make the list for 2012. After dinner, we went to the Marriott Resort and Spa, organized our morning race essentials, and finally got some much-needed sleep. The morning of the race, I was not feeling it. This trip had been fun, but I was tired. We arrived at the start with just enough time to check our bags before the race started.

Myrtle Beach XC Camp 2008

One of the reasons I enjoy running the Myrtle Beach Marathon is because in the years I coached cross country at Peachtree Ridge High School I, along with the other coaches, hosted a beach camp here. Having run in Myrtle Beach for six summers, I know every mile of this course very well. The thirteen mile long run we did for the week is actually thirteen miles of this course. One of my favorite parts of the course is the miles along Ocean Boulevard with the hotels, restaurants and occasional glimpse of the ocean to the right. I came through the half in 1:47 and was surprised my half split was that fast. Knowing I was on a 3:34 pace gave me some added confidence heading into the second half of the race. At mile fifteen, all of the excitement of the week must have caught up with me because I became sick and lost a minute, but felt much better afterwards. There is a turn around point at mile 17 to 18 where I got to see Heather and give her a quick hug. It was on this same turn around that I saw my friend Brian Wright who was so happy to be beating me in a race (having run around six races together) that he finished strong to get a personal record. You're welcome, Brian! I was able to maintain a solid pace through mile 22. Just when I started to slow along came Todd and Kurt who I had briefly met at dinner the night before. They said hello and asked if I was Shannon. I thought I knew them, but everyone looks so different in running clothes. Then I realized it was Todd, as in the Carmel Marathon race director. They immediately started trying to pull me along with them. It was decision time. Do I go with them and risk pushing to the point I get sick again or do I cruise in and get the sub four and play it safe?

Todd telling me to watch the clock (clock time: 3:39:59)

Then Todd said, "See that girl in the pink socks. Yeah, well she just passed you. Let's go get her back." These two have this sign language they use on the course. They hold up their hands and when they are ready to go they drop the reins. Being from Kentucky and loving horse racing as much as marathons--these two were speaking my language. The final decision, I would let them pace me to the finish. For miles 22-24 I just slowly dropped the pace or the reins with Todd's encouragement and trash talking skills. No one passed us, and we slowly started to pick off other runners, The last two miles, I realized I had worked myself into a position to where I could get the BQ. It was decision time once again. I could surge and get the BQ or play it safe. As Todd was reminding everyone I passed that I was "not messin around," I decided he was right and went for the surge knowing that I was taking a risk with getting sick again or blowing up. Mile 25 was in the 7:20s. If I ran a 7:30 the last mile I could get the BQ. I asked Todd to let me know when we had a half mile remaining. The plan was to throw in one last surge on top of the 7:30 pace we were running. With a half mile to go, I threw in the surge and finished in 3:39:59 clock time (3:39:24 chip time). Todd kept saying, "Watch the clock! Watch the clock!"

Thanks for the help Kurt and Todd. Congrats on the PR Heather!

My last mile--7:15. It is not that I want to BQ, I have at least seven faster qualifying times for Boston 2013. However, this race gave me the self-confidence that I am on my way back to where I was in late October to November when I was running 3:30-3:35 consistently. It also showed me that I am running comfortable--too comfortable! With a little encouragement I can easily drop from an 8:30 to a 7:15 pace for the hardest miles of 26.2. After Todd and I finished he said something that reassured what I was already thinking. "Shannon, you know your breathing did not change--at all. Your breathing was the same at a 7:15 pace as it was at an 8:30 pace." This was a huge reality check for me. As this year is about having fun and running 34 sub four hour marathons, his comment made me look ahead to training for one race. Maybe Craig is right, maybe I can run a 3:10 which is a 7:15 pace for the entire 26.2 Only time will tell.

Relaxing by the pool post marathon.

I have often said that all marathons should end at the beach. There is no better place to relax. We enjoyed the beach and the pool after the marathon. Taking advantage of the freezing pool water we even managed to get in a quick ice bath at the Marriott. After a fun afternoon on the beach, we ordered room service while getting ready for the post race party at the House of Blues. We even mangaged to catch some of Whitney Houston's funeral service on television while getting ready.

Ready for the post race party at The House of Blues

We met up with friends and met new friends while watching the marathon on the big screen at the House of Blues. As my friend Dave said, all marathons should be this much fun before, during, and after the race. The next morning we had thought about doing a recovery run on the beach, but a hard rain aided in our decision to just have a cozy Sunday brunch before returning to Atlanta. This entire week was full of memories, promising realizations about my racing potential, and celebrations. It was one of those weeks you don’t want to come to an end. To everyone who made this week so special--thank you!

Highlights from this fabulous weekend.

26.2 With Donna "We Must Stand Together, There's No Giving In--That's When We All Win"

2012-02-15T02:51:00.000-08:00

This weekend was all about the cause and pink.
The women nearly double the men at 26.2 With Donna

This past weekend was full of the unexpected, but what I took away from 26.2 With Donna was a revitalization in my love for the running community and a reassurance that the running community is strong. When I arrived in Jacksonville I checked into my hotel, briefly unpacked my suitcase full of pink, and went to the expo at the Prime Osborn Convention Center in downtown Jacksonville. 26.2 with Donna is the national race to finish breast cancer. Pink would be the theme for this weekend from my hair straightener, running outfits, bikini and even lip gloss.

Jacksonville Beach--gets my vote for one of the top 5 running
beaches in America. Plan your vacations accordingly.

When I arrived at the expo I saw a lot of pink and attention to detail. For example, upon getting my timing chip scanned for clarification they gave me a piece of chocolate -- wrapped in pink, of course. After the expo I ventured to the Riverwalk in downtown Jacksonville and then onto Jacksonville Beach. Having run my share of beaches throughout the world--from the rock beaches of Denia, Spain to Bondi Beach in Sydney, Australia--Jacksonville Beach ranks as one of my favorite beaches for running. It is hard packed and flat which allows for a scenic beach run at a solid pace. After a brief walk on one of my favorite US beaches I met friends Bryan and Diane for dinner.

Culhane's Irish Pub with Diane-Jones Bolton
and other great running friends.

There were nearly 15 of us at Culhane's Irish Pub for the pre-race dinner. The dinner conversation revolved mostly around the weather and how to dress for one of the coldest days of the year in Jacksonville. The weather forecast was predicting a wind chill factor in the teens--in Florida! The morning of the race I arrived at 5:00 am to the shuttle pickup location closest to my hotel. Little did I know the shuttle would not pick us up until 6:40 after the race had already started. Everyone seemed to be in good spirits about the delay. Thank goodness for chip timing--right? Trying not to panic, I messaged Craig to get some advice on whether I should even consider racing. I had read a dozen or so comments on marathonguide.com such as this...

"I must have had to weave through two thousand people in the first 3 miles to get to my pace group. And the course is flat but not easy because of all the turns and bridge at the start/finish."
26.2 With Donna Course Map

The leaders started at 6:40.
I would cross the starting line at 7:00

Having read many comments similar to this one, my work was cut out for me. Craig reminded me that if I am going to succeed in what I want to do this year, I must learn to overcome adversity in racing and practice patience when things do not go as planned. By the time the shuttle dropped us off, the race was well underway. When I crossed the line, I was twenty minutes behind the leaders. As I started my watch and ran up the first bridge, it was very serene and a little surreal running alone in a race which had 5,000 runners on the course.

Trying to ease into my pace early in the race
before hitting a wall of runners at mile two.

With 1,793 marathon runners and 4,563 half marathon runners in front of me in a race in which I was seeded in the top 350, there would be some challenges ahead. I kept repeating the last thing Craig told me before I checked my bag and cell phone, "Let the pace come to you." After a very calm and peaceful first mile with beautiful coastal views from the top of the bridge, I ran into a wall of runners. Fortunately for miles two to three I could run on the shoulder of the highway. It was stressful, but not as much as mile four and part of mile five which were the most narrow miles on the course. For two miles, I had no choice but to turn marathon running into a contact sport. Most of the runners were great about moving out of my way as I passed. However, my energy was spent in repeating, “Excuse me, on your left, on your right, and I am sorry.”

(Runners on Jacksonville Beach)
I was relieved to open up my stride at mile 6 on the beach.

Relieved to at last open my stride on Jacksonville Beach, I passed many runners as I came through mile five at (39:28 or a 7:53 pace). It was beautiful with the sun rising over the beach and running around seagulls on this crisp February morning. Approaching mile seven the half marathon would turn around--the worst part of the weaving was now behind me! The full marathon ran another mile on the beach before turning back into the residential neighborhood of Neptune Beach. As we crested a small bump in the road a volunteer joked, "Welcome to the biggest hill in Neptune Beach!" I can not say enough great things about the volunteers on the course in Jacksonville. It was a chilly morning for most anyone, but especially for Floridians. However, they never stopped smiling and cheering. 26.2 with Donna has amazing community support. As a result of running faster than most everyone around me due to my twenty minute delay, I received extra support on the course. Starting late does have a few advantages!

Half Split 1:49

As I came through mile ten at 1:23:03 I was running an 8:18 pace. Feeling relaxed after now having more room to settle into my pace, I knew I was not going to slow anytime soon. At the halfway mark I was maintaning a consistent 8:19 pace as I came through at 1:49. The next few miles I actually picked up the pace as I came through mile 15 at 2:04 or an 8:18 pace. Miles 15-20 were fun with the crowd support while passing so many runners late in the race. There were also relay runners that were running my pace which helped. At mile 20, I came through at 2:47:22 or an 8:22 pace. The last 10K was challenging as I started to feel a loss of energy from the effort I had to put forth during those first five miles of weaving around thousands of runners. Also, this is the least scenic part of the course as it moves onto the freeway and away from the amazing community and volunteer support that makes this race so unique.

I finished in the top 60/1107 overall for women
and 8/155 in my age group

However approaching mile 25, I ran into my friend Bryan who was one of many local Jacksonville runners who ran the half marathon and returned to pace runners up the final bridge. Talk about a strong running community getting behind a race! What would have been a challenging hill at mile 25 turned into a great mile with the company of a friend encouraging me on the final home stretch. As we approached the top of the bridge, he told me to take it home. I did just that with a final time of 3:44:16 or an 8:34 pace. Upon finishing I got my bag and messaged Craig to tell him I was mentally spent; he told me to have a cupake. Okay, okay there was a little more to the conversation than that. The gist of the conversation was to shift my focus to recovery rather than what went wrong. I finished in the top 60/1107 overall for women and 8/155 in my age group--not too bad for starting dead last.

I passed nearly 1,600 full marathon runners
Time 3:44

According to my calculations, I passed nearly 1,600 full marathon runners. With all the challenges of the day, I cannot say enough great things about 26.2 with Donna. It really is all about the cause. However, the cause is not the only reason to run 26.2 with Donna. The course is beautiful, the community is strong, and the women in pink nearly double the men in the full marathon. More races should be about something bigger than a starting line, a finish line, and a finsher's medal. The running community and Jacksonville have shown that they are ready to get behind something bigger and greater than themselves. As Nickelback sings, "When we stand together" as a running community we can all work to finish breast cancer. Yes, I ran most of this race alone, yet I was a part of something much bigger and more important than just another marathon.

On Tuesday, I received this message from Donna.

Our records reflect a delayed start time for you at Sunday’s event, and we suspect this was due to transportation delays race morning. To say I was devastated to hear of this issue is an understatement. As a runner myself, I understand how important race morning rituals can be to the enjoyment of and performance in any race. From the bottom of my heart, I am sorry.
We would like to extend to you a free registration to the 6th Annual 26.2 with Donna to be held Sunday, February 17, 2013. Transporting 10,000 participants or more to our event is certainly a challenge, and obviously we have work to do to correct this issue for next year. Our race staff is already working on major changes including event venue parking, and we will be communicating these decisions as they are made to all participants and supporters of 26.2 with Donna.
Thank you for your support and understanding, and hope that beyond the challenges of transportation race morning you enjoyed the day.
Gratefully,
Donna

Yes, I did enjoy the day and I have already registered for next year. I hope to see you in Jacksonville in 2013 to support those who want to finish breast cancer! To the entire Jacksonville running community, the volunteers and all the runners who raised $343,000 to finish breast cancer by participating in this marathon--thank you for your efforts and the memories!

My top quotes of the day.
1. She is in a hurry! (Passing runners at mile two)
2. Wow, she must have taken an extra gel! (Passing runners at mile 4)
3. Way to pick up the pace! (at the half split)
3. You look strong, real strong! (Mile 21 while passing a Galloway pace group)
4. You look good, real good! (Random guy at mile 23)
5. Oh! She must have been on the late shuttle! (Volunteer at mile 24)
6. It really is all downhill from here! (The top of the bridge at mile 25)

Tallahassee Marathon--Florida "What does not kill you, makes you stronger."

2012-02-09T20:09:00.000-08:00

It is only February but the Tallahassee Marathon was my fifth marathon of 2012. It seems crazy but it really is more normal and realistic than it sounds. During the school year I find it harder to train especially in January when I have to be at work at 6:30 am and it is already dark at 6:30 pm. Rather than pushing through training runs in a fatigued state in the dark, I opt to race on the weekends preferably some place warm such as the Sunshine State or Arizona. During the week I only run 25-35 miles and race 26.2 on Sundays. My mileage has remained below 60 mile weeks all year. When I am not racing often I like to train at an average 70-80 mile weeks. My point is--this winter is base training. During my winter marathons, I am working hard but that does not mean I am racing.

With Joni at the expo

When I arrived in Tallahassee, I met up with my friend Joni. We went to the packet-pickup where we ran into Leah Thorvilson who was there to win after just racing in the Olympic trials last month in Houston. At the race expo, I received my race shirt which I would be wearing during the race because I lost a bet to my friend Kris James who is pursuing 50sub3. We made a bet on who would finish higher last week. I came in sixth at Callaway and Kris came in second in Yuma. Knowing it was going to be a hot and humid race, Kris said I could alter the shirt. As soon as I received the race shirt at packet pickup I turned to Joni and asked, "How good are you with scissors?" Her response, "Shannon, I'm a hairstylist and I sew." Talk about having all of the right friends in all of the right places? Speaking of friends, Joni and I returned to the expo to hear Chuck aka Marathonjunkie speak. His speech was motivational and he gave great advice on racing, recovery and red wine. There really is never a dull moment when MJ is around and his speech was no different. We all met at Little Italy for dinner where I had yet another salad. (Gluten free options and Italian restaurants do not go hand in hand.) It was great hanging out with friends and about fifteen other marathon maniacs some of whom I met for the first time at dinner. Hunter, Joni and Chuck are always entertaining! I would love to share the details of our dinner but what goes on in Tally stays in Tally.

Running in the top 10 at the half.

The morning of the race (as I was running my race pace) to do a little warm up with Leah and MJ I noticed the air was heavy and humid. When the race began, I felt stronger than I had in my previous races this year. The Tallahassee course is very flat and took us onto a scenic bike path. The half marathon raced alongside the full marathon for the first six miles providing a lot of company on the course. When the half marathon runners split off, I was surprised to see there were not a lot of women in front of me. I knew that Leah Thorvilson and Melissa Gillette were racing--they are both very fast women! As Tallahassee offers money to the top five, I assumed the competition would be strong and deep. After mile thirteen the course doubles back. It was great because I could see the leaders (a couple of Kenyans) and some of my friends such as Justin Gillette, MJ, Leah and Melissa all having great races. One of the race officials on the bike told me I was racing in the top ten spot at the half. This was a huge confidence booster because I knew the talent that was on the course in Tally this year.

Course Preview Video: Winner--Best Soundtrack

Finishing 2nd in my age group and 12th overall.

As I made my way back I felt dehydration kicking in and I knew it would be be hard to hold onto my pace and position. At some point I got passed by two women but thankfully they were not in my age group, I was content to finish under four hours and hoped to have enough to get a personal best in Florida having already raced twice in the Sunshine State. Then at mile 22 everything changed. As I was approaching the final 5k I could hear two ladies behind me. One of the ladies was talking about chasing me down while the other lady was making really loud grunting noises. I've never understood how grunting helps in both racing and tennis. When they caught up to me one of the ladies who had been encouraging her friend (providing miles of entertainment) said the magic words, "We have been chasing your blond ponytail down for miles." All patience and restraint I have had this year to not race was gone. Suddenly I discovered another gear or maybe two. They were passing me when they made that remark. I would have let them pass me but "chasing MY blond ponytail down?" (Craig does not want me to race just yet and I know that as always--he is right.) However, all of that great advice and logic was in the rear view mirror now. The final 5k--I raced! I could hear them talking and grunting behind me for another mile. Approaching Florida State's campus I sealed my position. The last mile takes you around Florida State's campus and onto their track. My finishing time was a 3:47 which was my fastest Florida time and my fastest time of the year in tough conditions while taking 2nd place in my age group and 12th place overall. For the record, the lady I raced to the finish was in my age group.

With Leah who not only won but set the course record.

After the race, I hung out with Leah who not only won but also set the course record. We both discovered we would be racing in Little Rock next month which will be my next state for 50sub4 and also the marathon where I plan to pick up the pace and regain some tenacity. Leah plans to defend her title this year in Little Rock. Also, my friends MJ, Cory Sauce, Kris James, Dave Mari and Joni will be there. The Little Rock Marathon will be another epic weekend of racing in 2012.

My third consecutive age group award of 2012.
I'm becoming an age grouper!

The awards ceremony was held on the track. We were given hand crafted, engraved pottery for age group awards. Most of my friends received an overall award or an age group award. We joked that between all of us, we had an entire set for an awesome party. For the record, this was the hottest race in the history of the Tallahassee Marathon. To all of my friends who worked through it--kudos! Joni got really sick on the second half of the course but finished because she is one tough lady. It is never easy racing warm marathons in the winter when your body has not had time to acclimate to the conditions. As Kelly Clarkson sings, what does not kill you makes you stronger and for me that is what all of this winter racing is about--getting stronger.

Callaway Gardens--Georgia "It's Always Darkest Before the Dawn"

2012-01-30T23:19:00.000-08:00

Touring the course at Callaway Gardens

Life. Running. Racing. They go in cycles. At times running has been great when my life was faced with uncertainty. In 2008, after my divorce was finalized, I finally qualified for Boston and got a 15 minute personal record. At other times, my life has been close to perfect and my training and racing suffered. One thing that I have learned about running is that it can be refuge from the storms of life or it can be used when celebrating the greatest moments and events in life. Running has gotten me through some tough moments. When I thought the one constant in my life may be taken away because of an illness I was uncertain how I would cope with life, with mistakes, with memories I have been able to bury on some challenging runs. After a successful year of racing for me, I had almost forgotten how that fear felt deep down inside. I needed to be reminded that life is fragile, things can be stripped away, people can leave as fast as they came into your life and running is a gift not to be taken for granted. This year has humbled me and challenged me both mentally and physically. I am longing to be back to where I was only a couple of months ago when I achieved a personal record at North Central Trail. With that said, this month has been good for me as it is has reminded that "it is always darkest before the dawn." I am so hungry to get back to where I was in November that I believe when the time is right that hunger will allow me to surpass what I accomplished in 2011.

The Callaway Gardens Marathon was only the second marathon out of the 47 I have raced that was in my current home state of Georgia where I have lived since 2004. The last time I raced in Georgia was for the Inaugural ING which is now "Publix" Georgia Marathon. 2007 was the year that marathonguide.com received so many complaints they actually made a statement that basically said without saying, "we get it, the race was terrible." They ran out of water on a day that reached 85 degrees. This was the one time I thought I might actually go to the hospital or die during a race. I got a sub four but it was only a 3:58. The Callaway Gardens Marathon was a chance for me to get a faster time in my home state for 50sub4. When I arrived at packet pickup on Saturday, I had a chance to drive the course. Callaway Gardens is simply beautiful. It is surrounded by lakes, huge pine trees and magnolias. Knowing this would be one of the most scenic courses I have raced brought on some added excitement to run 26.2 at about 75%. It is a double loop which I do not mind on scenic courses. Some marathons I have raced should have been a double loop instead of using boring roads, industrialized areas, rundown neighborhoods and my personal favorite--parking lots on the second half of the course. At the Callaway Gardens Marathon I knew I would enjoy the second half of the course or second loop as much as the first.

Finishing 6th overall and 1st in my age group

As I have stated before, I love small marathons. It was a chilly 30 degrees on race morning which was a huge contrast to the Georgia Marathon I raced in March of 2007. Ten minutes before the start, I left my warm car and toed the line which was adjacent to the beach. When the race began, I felt great and had a hard time holding back my pace. My first two miles were under eight minutes and I wanted 8:40s. My first mile was a 7:15 but felt like 8:20s. Trying to use my January races as training runs since I had been doing very little running during the week, I had no intentions of having a spectacular performance at Callaway Gardens. A 3:50 would have put me on the podium on almost any given year since the race commenced in 2001. In 2012 I have been racing twenty minutes slower (a 3:50 in Arizona and a 3:48 in Ocala) than my personal record I obtained at the end of November of 2011. Trying to keep my year long goals in sight with what I hope to accomplish in 2012, I am executing every ounce of patience I have to not overtrain and over-race this winter. As I rounded the lake I slowed to an 8:10 pace for miles three and four. Then came the legendary hill at mile five. When I say mile five, I do not mean there was a hill on the fifth mile. The entire mile was uphill! Mile five not only drastically slowed my pace but brought back the realization that this course was not a personal record course and this was not the time to go for it. After mile five, I slowed down to 8:20s and came through the half at 1:50 feeling great. As I made the turn onto round two a volunteer told me I was the third female.

The second loop was slower than the first loop. I had given up on winning and was told for the third time on the course by other male runners in front of me that I was the third female. In my mind, I just needed to hold my pace and position. If I had known I was actually racing in sixth place I would have increased my effort and pace. Looking at the big picture, that would not have been a wise decision. This course was beautiful and I enjoyed the race which is one of the benefits of running marathons instead of racing them. Racing will return in March which will bring on another type of enjoyment--the one you feel when you finish but don't always enjoy for the moments in between the starting line and the finish line because the miles in between hurt. My finishing time was a 3:50 which was good enough to secure the age group win which is the second consecutive age group award I have gotten this month.
As I am taking a break from both the pain and the mental pressure of racing, I am refreshed and remember all of the reasons I love this sport so much. Running and even more so racing are what allow me to "shake it out" and by "it" I am talking about life. Life. Running. Racing. They all go in cycles and the closer I get to March the more the anticipation and excitement to continue racing on the 50sub4 quest grows. In life and racing it is impossible to peak all of the time. Sometimes we have to fall down to climb our way back up, fighting our own demons in route to the summit in order to appreciate the view from the top.

This race recap was inspired by "Shake it Out"

Ocala Marathon--Florida "Luck is preparation meeting opportunity."

2012-01-24T19:16:00.000-08:00

The Ocala Marathon Course

The Ocala Marathon was on my radar because it is a marathon which runs through Ocala's prestigious and beautiful horse country. Growing up in the horse capital of the world in Kentucky, this race had been on my to do list. This past winter I was asked to join the Run the Bluegrass Race Team which is putting together Kentucky's premier half marathon in March with a full marathon in the near future. Now was the time to race Ocala to get a few ideas for the Run the Bluegrass Race Team. This would be the 15th running of the Ocala Marathon. Having researched the course, I discovered it is a rolling course with two hills that are noteworthy, a double loop and one of the most scenic marathon courses in Florida.

The race shirt. I loved that our names where printed on the bibs.

I actually drove to a marathon instead of flying for a nice change. It was a six hour drive from Atlanta to Ocala in the Sunshine State. It seemed as if when I crossed into Florida the rain and clouds disappeared. Welcome to the Sunshine State! When I arrived, I picked up my packet at the mall. Yes, the race expo was at the mall. As I was eager to check out the course, I drove sections of it right away. The course was rolling and scenic as promised. The morning of the race I drove the mile from my hotel to the mall where the race began. I love small marathons! After racing RnR Arizona Marathon last weekend, everything about this 200 person marathon felt easy from packet pick-up to the logistics of getting to the start.

Half split:1:50

When the race began, I knew it would be easy to maintain an eight minute mile pace based on how I felt. However, my mantra was "it is easier to make up time than to hold on to time" so I held the pace at 8:20s for most of the first loop. When I ran up the two significant hills, I was scared to look at my splits. I knew the splits were slow as I was running even effort instead of even pace on the hills. My even effort was not 8:30s. The aid stations were mostly made up of enthusiastic kids which were at each mile marker. At mile 13.1 there was a clock and a nice, southern gentleman who reminded me that it was all downhill and uphill from there. His sense of humor was right on. The course was indeed all downhill and uphill. My half split was 1:50 which was with an easy effort and not the typical effort I bring on race day. Craig had told me to race Ocala as I did on day one of my double in New England this past fall. Listening to his advice, I came through the half split within seconds of my half split in Hartford. On to the second loop.

Finish 3:48:08

On the second loop of the course I was surprised at how great I was feeling in comparison to the two previous marathons I have raced this year. Volunteers and spectators were telling me that I looked strong and I actually believed them or at least wanted to. When I came across my favorite southern gentleman on the course (the one at mile 13.1 with a sense of humor) he told me I got better looking on the second loop. Laughing at his southern charm, I wanted to believe him also. However, reality set in. As much as I love soaking up vitamin D and sunshine in the dead of winter, the rising temperature was starting to take a toll on my pace. It was quickly approaching 70 degrees. 70 degrees is about 20 degrees warmer than what is ideal for me on race day. As I was increasing my fluid intake, I could feel the salt all over my face and body. This is when I realized the temperature was going to have an impact on the remainder of my race.

Views from the course.

Normally, I am not a fan of double loop courses. When a course is this scenic, I do not mind seeing it twice. Also, mentally I knew what was coming in regards to hills. This knowledge of the course helped me plan out a pace and strategy to finish the race. Cresting the last major hill, I focused on form and running tall. The last four miles of the race leaves the scenic, rural roads along the horse farms of Ocala canopied with huge oak trees covered in Spanish moss and returns to the more industrialized mall district for the finish. My finishing time--3:48:08. This was very close to where I wanted to finish given the hills and heat. It was only 90 seconds off of Hartford which was the effort and pace Craig wanted me to run.

I was surprised to get 3rd in my age group and 11th overall.

Most importantly, I am feeling stronger and healthier with each marathon I have raced this year. Upon finishing, I returned to the hotel to shower and pack. The awards ceremony was at 1:00. I stopped by the ceremony to get my official time and place on my way out of town. To my surprise, I had gotten third in my age group. The trophy was a porcelain horse which was one of the nicer age group awards I have received. The Ocala Marathon was a seven minute improvement from my previous Florida marathon which I raced in Tampa in 2007. Currently I am only running 25 mile weeks and racing 26.2 on the weekends. Realistically, I am not in shape (for me) and I am okay with that for now. I know there will come a time in the near future where I will be happy I had this mental and physical break from intense training and racing under pressure. Realizing this is my off season in regards to racing, I was pleased with both how I felt and the result.

Having fun running marathons in states where I already

have a sub four hour marathon during "my off season"

The Ocala Marathon brought on feelings of excitement to be on the Run The Bluegrass Race Team to help establish a scenic, quality marathon course in Lexington, Kentucky. I understand I can not go hard year round in regards to the quality of my races. With my teaching schedule, the plan is to train hard in the summer for a fall personal record. Breathe Carolina is providing a little added motivation during my winter off season with the song Blackout, I'm on my way, I'm only gettin' started. Let's go a little harder. This won't stop 'til I say so." The lyrics to Blackout pretty much summarize my thoughts on training and racing this winter. This winter is about preparation and planning for a hopeful personal record opportunity this fall. American author E.B. White once said, "I get up every morning determined to both change the world and to have one heck of a good time. Sometimes, this makes planning difficult." I can really relate to E.B. White at the moment. I am enjoying both trying to change the world (teaching) and having a good time (racing for fun on the weekends) while planning (my racing goals) for later this year. Then there are the less important thoughts in which I ponder such as--how am I going to get rid of my tan lines from my compression socks running all of these sunny marathons this winter?

RnR Arizona "You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement."

2012-01-18T14:31:00.000-08:00

The last couple of weeks have been challenging. Having taken not only a vacation from work but also my diet, Celiac has left me feeling fatigued and my legs feeling dead. 2011 was amazing. However, the discipline it required to stay healthy while working a full time job as a Spanish teacher, racing 24 sub four hour marathons and balancing a gluten free diet for the first time in my life was stressful. Knowing the first time I really slipped up with my diet, I would suffer consequences not only with my health but with my racing schedule has always been in the back of my mind. Over winter break, I relaxed for the first time all year as I knew it would be several weeks until I raced another marathon for my 50sub4 goal again. I enjoyed the holidays--too much. As a result, my diet suffered. This became obvious when I tried for four sub four hour marathons in Pensacola, Florida at the Savage Seven and only completed the first day under four hours. Even one 26.2 or 106 laps on the track at the University of West Florida under four hours was not easy. It was hard to admit that only a couple of weeks of not monitoring gluten could have such a profound impact on not only my health but racing. A week later, I raced in Mobile, Alabama at the First Light Marathon. Having already raced a 3:47 at the Mercedes Marathon in 2010, I did not feel the pressure to run a sub four hour marathon in Alabama.

However, finishing the First Light Marathon with a time of 4:05 would be only my third lifetime marathon over four hours out of the 45 I have raced. The other two marathons were as a result of an injury or illness. This was a huge wake up call. At times I like to pretend that the fall of 2010 never happened, that I never went to the hospital--twice, was never told I could have died and that I was unable to walk for a month. After completing 24 sub four hour marathons in 2011 healthy, I had started to take my health for granted. Two weeks of not following a gluten free diet had cost me two months of racing and had possibly pushed back the completion of my 50sub4 goal to 2013. Depression set in after the First Light Marathon. What had I done? How was I going to get back to where I was--not to mention improve? Futhermore, should I or could I run a sub four hour marathon at RnR Arizona next week?

It is hard to top Phoenix in January

2012 was not only a new year but a new semester of teaching at Peachtree Ridge High School. My last class of the day (Honors Spanish IV) on my first day back to work changed everything. As a teacher, I hope to have an impact on the students I teach. This semester it is a student who has had an impact on me. It is a very special student who brought me out of my depression over my health and running early in January. One of my students has a chronic illness and is confined to a wheelchair. This same student is one of the smartest students I have taught. It is not his intelligence that gave me my mojo back but his smile. He is one of the happiest students I have ever taught and one of the most eager to learn Spanish. It did not take very long for me to realize I needed to pull it together and stop feeling sorry for myself. If he could smile and make the most of life, I could too. The only question that remained--should I race RnR Arizona? My coach was saying no. However, Craig did suggest that I get away for the weekend and just go to Phoenix to relax. If he had not suggested it, I would have stayed at home feeling sorry for myself. At 4 am, I decided to finish packing. A few hours later, I was in route to Phoenix.

The view during my 6 mile run in South Mountain Park

Once there, I found myself at the expo looking for compression shorts for recovery. Something about being around so many runners made me want to run for the first time all week. Last week, I did what all runners do when they do not feel like running--buy new running shoes. Two days earlier, I went to the Big Peach Running Company in Suwanee to buy the new red Adidas Adios and to hang out at the store. While in Phoenix, I found South Mountain Park (the world's largest city park) where I gave my new Adios and my legs a test run. As I was running through South Mountain Park with the Phoenix skyline in the distant background I thought, "my shoes feel great, my legs and body feel fine." I knew on that six mile run up the mountain it would be hard not to race. After talking to my friend Kris James who is doing 50sub3 (he said I could probably run a 3:50) I went to sleep still undecided about whether I would race in the morning.

Checking off Arizona for 50sub4--my 39th sub 4 hour state

I woke up and found a friend Mark Kramer who I met in May at the Vermont City Marathon at the starting line. Mark was hoping to run a sub four marathon. We planned to run together. After a 30 minute delay, the race began. I stayed with Mark for the first couple of miles. This may sound strange but it hurt my legs more to run an 8:45 pace than it did to run an 8:20 pace. Making the decision to pull ahead, I eased into an 8:19 pace for the first 10K. The faster turnover seemed to help the fatigue and soreness in my legs. I came through the half at 1:49 or an 8:20 pace. I held onto the 8:26 pace through mile 16. My body and legs shut down at mile 18 and by mile 20 my pace had slowed to an 8:27 pace. Normally, I would have fought both my body and legs to push through it. Having come off of two tough weeks both mentally and physically, I opted to jog into the finish. Racing through mile 20 at an 8:27 pace, I had banked enough time to jog in the last 10k and easily run a sub four hour marathon. I treated the final 10k as a six mile cool down after a 20 mile long run. My finishing time was 3:50:55--not how I wanted to start off 50sub4 in 2012. A month ago at Run for the Ranch, I raced ten minutes faster. However, only last Sunday in Alabama I raced 15 minutes slower. The RnR Arizona Marathon was a great sign that my body seemed to be responding to a gluten free diet once again.

Post race with Brian, Gary, Morgan and Lyle who got a PR.

This time last year I had taken the DNF at mile 18 at RnR Arizona for the same health issues I am struggling with right now. With that said, I am ahead of where I was at this time last year in regards to my health and racing. I found myself listening to old school Tim Cappello's "I Still Believe" on my run in the rain yesterday--Through the cold, through the heat, through the rain, through the tears, through the crowds and through the cheers--I still believe. I'll march this road, I'll climb this hill upon my knees if I have to. As I look ahead at my 2012 goals, I still believe this can be a very succesful year.

To the people who inspired and supported me in 2011

2012-01-09T21:23:00.000-08:00

Kathleen for reminding me that I don't have
to run today, I get to run today.

Kathleen Schelestrete--Kathleen and I first met at the starting line of the Boston Marathon in 2009. A reporter came over to ask us if we could make room for one more. Yes, we were on the starting line! Okay, okay the starting line of wave two--minor detail. The "one more" happened to be Bill Rogers. This was my first Boston Marathon and not only had I made a lifelong friend in Kathleen but I would be running the Boston Marathon with Bill Rodgers. Fast forward to a year later, Kathleen and I were both faced with illnesses that could prevent us from running again. As I was able to move on and continue my 50sub4 quest Kathleen was not so fortunate. I run for myself but I also run for Kathleen who shares not only those Beantown memories but the love of running as much as I do. Whenever I am struggling, I am reminded of Kathleen's passion and desire to run marathons again.

MJ for showing me that excellence is earned
and never rewarded

Chuck "Marathon Junkie" Engle --Witnessing what I saw at the Savage 7 the last week of 2011 was one of the most inspiring events I have witnessed in running. Having coached cross country for a decade and watched Ryan Hall's performance at the Olympic trials in New York, I have been fortunate to have witnessed many inspiring moments in racing. However, what was so impressive about the Savage 7 is that MJ did not have an audience. There was no big stage or even anyone to push him around the track. Only 40 of us were fortunate enough to witness this feat. It was pure intrinsic motivation. It was not easy for him to run five consecutive sub three marathons in five days. Tenacity inspires more than talent. The struggle I witnessed was both mental and physical. Having completed one sub four on the track was enough for me. Rather than getting discouraged at only completing one sub four marathon on the track during the week, I became inspired. It took years of hard work to get to MJ's level of performance. Commitment, dedication and perseverance more than just talent are the key ingredients to accomplish five consecutive sub three hour marathons and forty wins in a year after turning forty. It seems very appropriate that the runner who epitomizes "to give anything less than your best is to sacrifice the gift" is living in Coos Bay, Oregon and coaching track and cross country at Marshfield High School. Pre would be proud!

Craig for pushing me to be the best I can be

Craig Vanderoef -- Craig began coaching me in the fall after I ran my 12th and slowest race of the year at the Drake Well Marathon. At first I was not certain as to what I thought about this guy. He was direct and humbling. As I have said in my race recaps, Craig does not mince words. However, for some reason I trusted him from the beginning. I still did my research on marathonguide.com and read his blogs. He was disappointed with a 2:30 marathon? After researching his race times, I discovered he was a talented runner who ran for Indiana and Virginia and a successful marathon runner. However, that is not why I listened to him. When everyone was telling me how great I was doing, Craig did not seem impressed. He saw potential. He gave me specific advice I needed for my races and I nailed it. Starting in September whatever he told me to do, I did without hesitation. My times dropped from a 3:50 to a 3:30 which was a new PR. A BQ just became the norm as I finished out the year with seven. When it came time to race the double in New England he not only coached me through a double sub four but nailed my splits so perfectly that he set me up for a 3:46 and a 3:44 on the second day. Racing a 3:45 average for the double is almost textbook with my fitness at that time. Craig is everything I have ever wanted in a coach. He has the personality that I will not question and the knowledge to back it up. Most importantly, he saw potential in me that allowed me to accomplish more than I thought possible in 2011 (24 sub four hour marathons) and continues to push me to be the best I can be.

For taking my weakness (my diet) and turning
it into my strength

Peter Defty- As many of you know I have struggled with a gluten intolerance that does not allow my body to absorb iron. Peter contacted me this summer to discuss using Vespa which is the only product I promote. He is not only one of the most knowledgeable people I have met in regards to nutrition but also passionate about helping athletes reach their potential. Peter knew about my gluten free diet and felt that with my low carb (gluten free) diet that Vespa would be a great fit. From that moment on, he has played the role of not only my nutritionist but a great friend. He has given me recipes to build my immune system, talked me through fueling for races and how to eat to recover. When things go great he is always there to encourage and support. More importantly, when things are a little off or I have gotten sick he is there to tweak my diet to get me back on track. It is humbling to have someone with so much knowledge take an interest in my goal.

Dave for showing me how to enjoy the journey

Dave Mari- Many know Dave Mari but I am fortunate enough to call Dave my friend. I first met Dave at the Vermont City Marathon in Burlington in May. When I saw him on the course he was so energetic and taking pictures--just loving life. When I saw him again, he had a broom and was helping the volunteers clean up the streets--during the race! Dave's legacy to this sport will not be one of speed but rather one of living life to the fullest and capturing the spirit of the marathon with his amazing pictures. He has shown me that marathons are more than goals and the time on the clock but also about the journey and the friends you meet while in pursuit of a goal. I was not surprised when flipping through Runner's World that I saw Dave on page 11 as the advertisement for the Marine Corp Marathon with the Caption, "Life's too Short, Run Your Favorite Marathon." For many of us, that is wherever we find Dave Mari.

Michael for the support and encouragement

Michael Crotty-- Every step of the way Michael has been encouraging of my 50sub4 goal. We may not agree on everything--especially music. However, we do both share a passion for 26.2 and the commitment it takes to pursue and live the dream of a marathon runner. Michael plays many roles but the most important role is the one in which he will not allow me give up. His encouragement has been the support I need to see this goal through.

My family for believing in my dreams.
(My cousin, Dr. Morris with a new generation of relentless runners)

My family- I come from a non athletic family. However, growing up on a farm in Kentucky with three older cousins and an older sister is what molded me into an athlete. You see, I am the baby of the family and when I was riding a tricycle my three cousins and my sister were riding bikes. I begged my parents for a bike for Christmas even though I could not yet reach the brakes or pedals. Determined to keep up with my cousins and sister, I pushed my new bike up the biggest hill on the farm and rode the thing down. To brake I grabbed onto every tree branch I could and eventually just fell off. Unfortunately, this is just one of many stupid things I did to try to keep up with them. I was relentless as a child because I did not want to be left out. My overachieving, academic driven family supported me in basketball throughout high school. To this day, I have support from not only my family but extended family. Maybe it is because they know they are partially to blame for my relentless behavior in athletics which Craig refers to as my lack of common sense.

Cowboy Jeff for reminding me why I want to run quality
marathons for another 30 years.

Robert "Cowboy Jeff" Bishton- Although I did not meet Cowboy Jeff until later this year he left a huge impression on me. Jeff finished 50sub4 at the age of 61 at the Route 66 Marathon. Age graded, he is running a 3:01 and ran 10 Boston qualifying times in 2011. Jeff also finished the Savage 7 the last week of the year and ran several sub four hour marathons during the week. Last weekend, I saw Cowboy Jeff in Mobile, Alabama for the First Light Marathon as he was on day two of a double weekend the week after the Savage 7 where he ran another sub four hour marathon. Jeff not only reminds me why I want to be running quality marathons when I am 61 but that it is about the journey. Listening to his stories in Pensacola was one of the most inspirational moments of 2011.

Run for the Ranch Missouri ‎"Life is about finding how far you can go, how fast you can run and you never know until you try"

2011-12-22T07:43:00.000-08:00

At the panel discussion at MSU with Camille and Dave

Run for The Ranch was a late add on in my 2011 schedule. Hearing the course was fast I thought this would be a great chance to knock out a sub four marathon in Missouri. It was fast--emphasis on "was." However, the course had been altered this year with a few changes. A couple of weeks leading up to Run for the Ranch Marathon I was asked to participate on a panel with Camille Herron who is an Olympic trials qualifier. My travel plans would allow for me to arrive to Springfield only a couple of hours before the panel. I flew into St Louis and rented a car with the Emerald Club and drove three hours to Springfield. During these short drives I get to see more of the state than just the 26.2 miles of the course I race. In this case, the 3.2 miles x 8 loops of the MSU campus.

Once I checked into my hotel, I went to packet pickup at Missouri State University. Brian Wright, who I met at the Carmel Marathon in June took us on a 3.2 mile tour of his former college campus. Immediately, I saw two inclines on the course which meant 16 inclines, narrow sidewalks and a lot of turns--152 to be exact. If you have read my previous race recaps, you know I do not like to race with a Garmin. On the tour, I never saw mile markers. This meant I would only know my splits every 3.2 miles. Fortunately, Kris James who is making great progress on his goal of 50sub3 calculated my 3.2 mile split for me in a matter of seconds before I had time to panic. The reason--I ran a half marathon PR in my race the previous weekend. After last week, I promised Craig I would run smart this week. Not having my mile splits was going to take extra discipline to hold back.

Sitting on the panel with Camille

The panel began soon after our course tour. Camille who is a runner for marathonguide.com gave us an insight into her training and upcoming goals including the Oylmpic trials in Houston in January. It was inspirational to hear her speak about her recent hip surgery and overcoming a walk to run training plan to becoming an elite athlete. I along those same lines spoke about my journey from being unable to walk last fall to running 23 sub four hour marathons this year and completing my 38th sub four hour state in 2011. Mostly, I talked about the journey of life and running. It is not always about the time on the clock but the memories made, the friends you meet, the places you discover and the life lessons a runner learns while in pursuit of a goal. One of the most special moments of the weekend occurred when a first year teacher approached me after the panel to tell me how she was inspired that I had the energy to teach and train for marathons. Remembering being a first year teacher, I told her to hang in there and that both would only get easier.

My necklace from Kim

After the panel, a group of us went out for dinner. We were all a little confused on what to eat with a 1pm starting time. It was great company with Joni and Bill Pinkley, Kris James, Dave Mari, Heather Zeigler, Kim Jolley and her husband. Kim gave me a very special gift. She makes necklaces out of glass and made one especially for me that read, "50sub4 The Journey Has Made Me Strong." I got chills when I read it because she picked out the quote I plan to use for my upcoming book which will be more about the journey of running and life rather than 50sub4. I saw the irony and it reassured me I was on the correct path. Following dinner, we all made plans to meet at 8am for breakfast.

My friends were so adorable in their holiday costumes.

It was unusual not getting that 5:30am wake up call but I did enjoy sleeping in on race day for a change. I met "the group" for breakfast. At breakfast everyone discovered my obsession with hot chocolate. It is an obsession because I drink hot chocolate every day. I decided to go with oatmeal and turkey bacon for breakfast. Normally, I only eat half of a Kind Bar before the race so I was a little nervous about breakfast but knew I had to eat. Breakfast would be my last meal before the 1pm marathon.
When I arrived on campus, I became nervous for the first time. I still wanted a 3:29 despite the challenges of this course. However, after touring the course the day before I knew that even a sub four would not be a walk in the park or a walk around campus in this case. It was great having so many friends there to keep me calm. Heather and Joni were dressed in adorable Santa and Elf Costumes and our friend Scott was dressed as Santa. I knew it would be a fun race with so many amazing friends on the course.

Getting ready to race my 23rd sub four hour marathon of 2011

It was unique to see how awake everyone was with the 1pm start. I am accustomed to waking up a couple of miles into my races rather than being fully awake before the start. Repeating 26:30 in my head was a little unusual but I knew that would be 8:10s for each 3.2 mile loop and I was already planning on not knowing my mile splits on the course. Craig wanted me to run 8:10s in the beginning. If my legs had anything left after a hard race last week then I could drop the pace.

Feeling good on lap one and making an 80s comeback fashion
statement with my compression socks.

Loop 1: The race began and my compression socks fell down. I stopped to pull them up as my friend Lyle commented, "Hey Shannon, those are not going to help you get a PR around your ankles." The first loop felt easy. Of course, I came through it a little too fast as I was running off how I felt rather than knowing my mile splits. I wanted to be at a 26:30 but came through at 25:06. This meant I was running a sub eight minute pace. After the first loop around campus, I still felt confident that I could run a 3:29.

Loop 2: On the second trip around MSU I started to notice the inclines and turns on the course but they did not slow me down or bother me just yet. I remember thinking "this is one long incline" as I went up the Taco Bell Hill. You know a hill is noteworthy when it gets a name--Heartbreak Hill, The Newton Hills, etc. All notorious hills in marathons get a name and at Run For the Ranch you get "The Taco Bell Hill" named for the Taco Bell that sits on top of the hill which felt like a half mile incline as you make a left turn back into the heart of campus. The husband of the teacher who I had met the previous night at the panel was on the course close to the finish. He was so encouraging as I came around each loop. He would always say something positive to encourage me on to the next loop. My second loop was a 25:22. I was still too fast! It was hard to pace with so many turns and without knowing my mile splits.

I started to feel the turns and inclines in my legs by the 3rd loop.

Loop 3 As I began my third loop I saw Justin Gillette, the leader of the race drop out at the finish. I knew this course was going to take a toll on my legs during this third loop as it had with his. The turns appeared sharper, the inclines longer, and my left IT Band tighter. It was great seeing my friends on the course and that lifted my spirits but it was during this third loop of the course that I started to doubt I would get the 3:29 I wanted. After the third Taco Bell Hill I was thinking position rather than time. I knew we were all racing the same course and even if I did not get the time I wanted maybe I could pull off a podium finish. I was running in 3rd or 4th place at this point in the race. My third lap split was a 25:36

My half split 1:45 I knew it would be hard to negative split this
course to get a PR but I felt confident I could get my 7th BQ of 2011.

Loop 4 All I could think of going into the fourth loop is that when I finished I would be half-way done with the MSU campus tour. The volunteers were amazing and really provided some positive energy on the course. Also, the crowd support was great. It is hard to find a more spectator friendly course than an eight loop course. When I finished the fourth loop I was at 1:45:40 Which meant I was running close to a 3:30 pace. This was exactly where I wanted to be but I knew I could not get a negative split today to break into the 3:20s. By loop four, the course was taking a toll on my legs.

Loop 5 This is the loop where I ran into the half marathon runners. The course became crowded so I followed some of the faster half marathon runners lead. I followed them into the street rather than on the sidewalk on certain sections of the course. I added distance by doing this but conserved some energy. It was on this loop that I saw John Leighton who I have raced with five times this year. He gave me some words of encouragement which I really needed at this point. I lost focus during the fifth loop. I just ran based on effort and tried to run at a pace I could maintain for the remainder of the race. My goal was now just to Boston qualify. Run For the Ranch provides plaques to those runners that BQ which provided some additional motivation to get the BQ. My pace for the third loop was 26:49. This pace was too slow to get a PR, but still fast enough to get a BQ.

Loosing focus on my 6th lap around the campus

Loop 6 I really just wanted to finish. My thoughts were as follows: the PR is in the rear view mirror; the BQ is still possible; and the sub four is going to happen. Then I lost focus. All I could think about was eggnog on loop six. Yes, eggnog! I don't even like eggnog. For some reason I really wanted an Eggnog Latte from Starbucks. I know--this is really strange! Maybe it was the Santa costumes that Joni and Heather were wearing on the course or maybe I knew when I finished the holiday festivities could begin. My mind was everywhere but on loop six of the Run for the Ranch course. My mental focus had taken a wrong turn and was on a detour. Even though my focus was completely gone I maintained a solid pace of 26:59 for my sixth loop.

I realized that to get a BQ I was going to have to work for it
on my final and 8th lap.

Loop 7 Still thinking about Eggnog Lattes and hot chocolate rather than pace I ventured on to loop seven. Oh my, I have never lost focus so bad during a race! I guess this is what happens when I can not focus on the mile that I am on in regards to my splits. Trying to gain some clarity and focus I turned my thoughts to "finish loop seven and then you have one more loop to go." I was also thinking, "do not let any ponytails pass you." As I was getting passed by a few of the half marathon runners I was not certain of my place any longer. So I went back to thinking about Eggnog Lattes and hot chocolate again. My pace for the seventh loop was 28:30. When I saw this split, I got really upset with myself because I had now put a BQ time in jeopardy with that slow seventh lap. Really wanting to run under a 3:40 I knew I would now have to work for it on the final loop. So there would be no more daydreaming of lattes and hot chocolate or "visions of sugarplums dancing in my head." It was time to focus.

Loop 8 As I passed each landmark, volunteer, police officer, and sharp turn I would say to myself, "okay, you do not have to see that again!" I pushed really hard on this loop, even up the Taco Bell Hill. I had not only been counting down loops but the amount of times I would have to run up that dreadful hill. As I approached the final half mile I saw Kris who had already gotten his sub three is Missouri. I was really happy to hear he had gotten it because I knew some of the top runners had dropped out and what the course had done to my own legs. He helped me finish the last half mile which was a good thing because I was mentally finished when I saw him. My legs have never hurt as bad as they did at this very moment.

Finishing a great year with great friends. In 2011: Dave-20 marathons,
Heather-21 marathons and a 9th place finish, Kris-10 sub 3 hour marathons
with a podium finish and I finished my 23rd sub four hour marathon of 2011 and
won my age group with a fourth place finish.

My finishing time was a 3:40:10. I sat down. I know this is not what you are suppose to do after a race but I did not really have a choice. After 152 turns, 16 inclines and maneuvering some crowded concrete sidewalks my legs were in really bad shape. Eventually, Kris and I went inside to get my medal. Now I realized why Camille decided not to race the half with this race being so close to the trials. This course was really tough on the legs! After getting my medal I waited around for the results and for some of my friends to finish. I was pleased to find out that I won my age group but I missed the podium by one place with a fourth place finish. So many of my friends had great races on a tough course. Kris got his sub 3 in Missouri, his tenth sub three of 2011 and finished 3rd overall. Joni won her age group and came in seventh overall followed by Heather rounding out a top ten finish with ninth place. It was a successful race for all of us. Dave took some amazing pictures on the course (most of the ones you see here) and had a great time as he always does while still managing to not finish last.

I finally got my hot chocolate!

Time to celebrate!

And yes, I got my hot chocolate that I had been thinking about during the race. We celebrated at Whiskey's Bar and Grill in downtown Springfield. It was a time to celebrate our accomplishments for 2011--76 marathons between Heather, Dave, Kris and myself. I had completed my year of racing--23 sub four hour marathons, one double with a 3:45 average, a new personal record in late November and now 38 sub four hour states completed. However, even more than celebrating what we accomplished in running we celebrated life and how we choose to live it-- the friends made along the journey, the amazing places and sometimes very random towns we have seen and raced, and the memories that will sustain us and propel us forward into 2012. To quote my favorite band Snow Patrol in Called Out In the Dark, "We just can't help ourselves, cause we don't know how to back down. We were called out to the streets, we were called out into the towns. This is your life, this is your time!" Here is to enjoying the journey and making the most of 2012!

What you can learn from one of the greatest athletes of all time.

"There are capabilities in each of us that are beyond what we think we can have."

Rehoboth Beach Marathon Recap--Delaware "Excuses Are Contagious"

2011-12-13T08:13:00.001-08:00

The plan was to start out at 8:10s

It has taken me longer than usual to formulate my thoughts on the Rehoboth Beach Marathon. For the first time this year, I failed to achieve a goal. My 2011 goals have been: (1) to run only sub four hour marathons [check]; (2) to achieve a new personal record [check]; (3) beginning in August, to run the remaining marathons below my 50sub4 average [check]. The remaining goal was to break into the 3:20s (after just missing it by 50 seconds in Maryland in November.) I was confident it would happen at Rehoboth Beach in December. It is hard to plan a personal record, simply because of uncontrollable and unforeseen factors in 26.2 miles. The end of the semester has left me more fatigued than usual. Mentally and physically, I felt exhausted going into this race. However, I remained confident for a break into the 3:20s. My circuitous travel allowed only four hours of sleep after a full work day. Although hotels are never restful sleep for me, a race in the 3:20s felt possible. The forecast was for strong winds—been there; done that. It was that dreadful time of the month. As a female cross country coach, this is an excuse I always disliked. In case you are a male athlete, just a little perspective--running with five extra pounds and amplified aches and fatigue. Again, no big deal; no excuses. This was going to be the personal record race, and my coach had developed the perfect plan.

Half Split 1:41:41 (7:46 pace)--not 8:10s

The plan was to run 8:10s for the first 10 miles, easing into sub-eight over the next eight miles, and finishing really strong the final eight miles. No doubt the plan would have worked--if it had been followed. Instead of executing, for the first time all year, I deviated. Yes, I went for the big personal record instead of a 3:29. Even worse, I went for it early rather than late. My first ten miles were 7:45s and my half split was a 1:41:41 which is a half marathon personal record for me by 32 seconds. My mile splits slowed the second half of the race. The next eight miles were between 8:00 and 8:20. At mile eighteen, this was the time to take it home. Instead, I had nothing left. My splits were 8:30 to 8:45. This attempt at a personal record fiasco was my own undoing. I can handle failure. My hindsight dilemma: not giving myself a chance to succeed with that half split by deviating from the perfect plan. The stark reality of my failure to execute the plan hit like the crashing waves along Rehoboth Beach. (My first half spilt 1:41:41 and my second half split 1:54:13). After receiving my medal, I walked away from the finish, found some steps to get off of my feet, put my face in my hands, and sobbed. It took about five minutes to shake it off and pull myself together. The last thing I said to Craig after he sent the plan was, “Okay. We will talk soon.”

Time 3:35 and finishing 3rd in my age group
and 21/238 overall

Having all intentions of running conservatively and executing the plan, when the race began, adrenaline kicked in. From the very beginning, I went out aggressively. I took longer than usual to give Craig the results dreading the honest report I was about to deliver. He simply responded, "I thought you might go out too fast." Then added, “You are not in shape to go out hard. You are built to come home fast." My heart sank again at hearing this truth. I could feel the tears coming back. How had a cross country coach of a decade blown a race so badly? He asked what time it was, and I told him 1:30. He told me I had until 2:00 p.m. to continue whining and self loathing and then pull it together. This is why I need a coach like Craig. He doesn’t mince words, and that is what I need. Since 2:00 p.m. on Saturday, I have done very little self loathing. Instead, I am looking at Rehoboth Beach as an extremely valuable learning experience.

And here I am finishing my 37th sub four hour state
(22nd of 2011) with a 13 minute positive split--UGH!

With one more race remaining this year, I want to have a solid race--a smart race. After all, it is on my coach’s birthday. After this weekend I owe it to him to stringently follow the plan and race smart, but I also owe it to myself to be able to enjoy the finale run of 2011 and finish strong-- just as I have been programed and trained to do. After the race I posted this on Facebook: "In the age of entitlement I am always telling my students, you do not always get what you want. When you don't--work harder. I guess I have to work harder." Yes, I will heed my own advice and work harder, but more than anything I have to be smarter about training and racing. It is in the most challenging moments that athletes can achieve the most growth by admitting weaknesses and failures rather than making excuses for a lapse in judgment.

My time was 3:35 finishing third in my age group and 21/238 overall. This was by no means a bad race for me. It was my fourth fastest lifetime finish out of forty marathons. However, a failed attempt at a realistic goal and my first failed attempt at a racing goal for 2011 came with a painful sting. No more whining though, only learning and application looking forward. My friend Michael Crotty sent this message, “If we always get what we want when we want it, we would not appreciate it when we get it.” Having failed to Boston qualify ten times before my first BQ and now having six Boston qualifiers in 2011 without that even being my goal, I am thankful for a year of good health and the progress I’ve made in my fifty sub4 quest this year. Having dealt with failure (ten times to be exact) before achieving my first BQ I know what it takes to persevere through failure. My newfound recipe is not easy, but the key ingredients are persistence in training, perseverance through adversity, and execution of the plan--mixed with failed attempts. To err is human, but to overcome is the mark of an athlete.

Here is to "Marchin On" in 2012!

We'll have the days we break
And we'll have the scars to prove it
We'll have the bonds that we save
But we'll have the heart not to lose it

Hoping for a Breakthrough "There is a fine line between a Breakthrough and a Breakdown"

2011-12-05T07:38:00.001-08:00

My first breakthrough marathon in San Francisco
with a new PR and my first BQ.

By elite standards, I am not fast. To qualify for the Olympic trials a female must run a 2:46 marathon. My personal best--3:30. I would need to shave 45 minutes off my best time (which was obtained only two weeks ago) in order to meet the Olympic standard. For years I thought I would never achieve a Boston qualifying time. Then I had a breakthrough in San Francisco. Now, I find that with a little rest and recovery a BQ is attainable on almost any given weekend or course when I am rested and healthy. I am not looking to run a 2:46 this weekend in Delaware. It is my hope to have a breakthrough race at Rehoboth Beach. After obtaining a personal record two weeks ago at Northern Central Trail, with a 50 mile week prior to race day, I am hopeful with more recovery to reach a breakthrough as I did when I achieved my first BQ.

This weekend has been planned for months. My training began in earnest in January. After discovering I had a gluten intolerance that would not allow my body to absorb iron, I wanted to return to running and do it right—not just finish my races, but improve the quality of my races while maintaining the quantity of marathons I needed to in order to complete 50sub4. Each of the 21 marathons I have raced have been well documented and publicized training runs for what I hope to accomplish this weekend. I love marathons, but I love competing even more. Although I was voted the most athletic female of my high school class, I never thought of myself as the most athletic female of the class of 1996. However, I would accept the most competitive superlative. Competing is something I have not been able to do in 2011--all out effort at least.

"Private practice equals public performance."

My coach, Craig Vanderoef has paced me through countless marathons which has allowed me to secure 21 sub four hour marathons in a year (the second most sub four hour marathons in a year for a female behind Amy Yanni). I have competed the final 10k--when the race in marathons truly begins. If you doubt this, observe the elite Kenyan and Ethiopian women race. The reasoning for not leaving it on the course is not due to the pace to race strategy. This is just smart racing for 26.2 miles. This strategy will be used again as I go for a new personal record. The training is what has not allowed me to race. Yes, I said training. With 23 marathons on my schedule I still train through them all.

One of my favorite basketball coaches used to say, "Private practice equals public performance." It is for this reason that I rarely discuss my training publicly. He drilled this philosophy into the team and it worked. We were the first team in school history to make it to the elite 8 in the Kentucky state tournament--a state known (just a little) for basketball. I provide a glimpse of what I hope to accomplish based on how my training is going, but I rarely discuss it in detail. The coach in me (having coached cross country for nearly a decade) cannot merely get in runs to get me through until my next race. There must be a plan and a purpose to what I am doing during the week.

What I learned from playing competitive basketball for 10 years in the Commonwealth--

The Kentucky Effect: "Having high aspirations and standards in everything you do---being the best in all areas. Embrace the belief and have an attitude that our potential is limitless. We see no plateaus, we see no stopping points!"

Hammering out 400s and 800s will increase the risk of an injury with my racing schedule, therefore, I am not training for optimal performance. What I have been doing is dropping my pace every three weeks so that I do not become static. The first week is always brutal. At Route 66, I felt it in my legs when I ran a 3:45 after a 15 second drop in pace that week. A week later after allowing my body time to adjust to a 7:45 pace, my time dropped 15 minutes. This affirmed my body was adapting to pace runs faster than usual. There are no books on how to run 23 consistent sub four hour marathons in a year, especially for women since we typically take a little longer to recover than men. The training is being planned and adjusted as I listen to my body. My goal is to get faster and if there is one thing I know about racing, it is that everything that you get out of it is earned. Do not expect to run a pace you have not pushed your body to adapt to during training on tired legs. The taper can only do so much, but it will not perform miracles--not even in marathons. I have pushed myself to a pace that is a minute faster than my training pace in August. It has come slow, but steady. Having the old school mentality that the human body responds to stress and challenges, I believe my body will both adapt and recover with pushing the pace in tempo and pace runs to become better and stronger. The plan is to continue to drop my training pace in 2012.

I had to reassure myself on my last training run before my PR attempt,
"You're there. Now Recover."

My goals are put out there before the world. It holds me responsible for what I want to accomplish. While I do not like failure, I am not intimidated by it either. I have ran enough marathons to know things can go wrong at mile two or mile twenty-two. Hopefully I have given myself an opportunity on a day when things do go right, I can have another breakthrough marathon. My hope is that it will come this Saturday. I am constantly being inspired by breakthroughs with other runners and have witnessed a few this year. (My friend Joni Pinkley achieved a 40 minute personal record. Traci Falbo's breakthrough came when she dropped her time from the 3:40’s to a 3:01 after turning 40. Rachel Randall, my Boston roommate went under 3:20 in Beantown for the first time). Breakthroughs at any level are one of the most exciting aspects of our sport. It is somewhat rare in running, but even more so in other sports.
In running, it is just perseverance and not caving to self doubt. I love the quote, "When you start to give up, remember why you held on so long." There is such a fine line between a breakdown and a breakthrough, most are closer to the edge of greatness when they give up than they ever realize. On a personal note, I felt terrible last week--blackouts, dizziness, and fatigue. I knew I was near my breaking point last week. However, when I was running, it felt effortless--I felt like I was floating. I reassured myself, "You're there. Now recover." There is nothing more I can do this week that will help me run faster other than adequate sleep, a healthy diet, and proper hydration. So now, I rest and hope for a breakthrough!

Northern Central Trail Marathon--Maryland "Goals Are Dreams With Deadlines"

2011-11-28T07:26:00.001-08:00

Spending Thanksgiving with my family before the NCT Marathon.

Thanksgiving is a time of giving thanks and I was especially thankful for a full week of vacation which gave me more time to train. My parents were in town visiting from Kentucky to celebrate Thanksgiving with my sister and I who live only a few minutes apart in the suburbs of Atlanta. It was a fun week with my family watching the University of Kentucky soar into the number one spot in NCAA basketball rankings, eating a healthy Thanksgiving dinner, and catching up on the details of our very spread out relatives that extends from Texas to Toronto. However, I also took advantage of the beautiful weather and free time (something I never have) to train a little harder while logging a few more miles than is typical before a race weekend.

Having struggled at Route 66 with fatigued legs the previous week, I was a little nervous that Northern Central Trail Marathon might be just as challenging with legs that were not getting a break from pace runs and higher mileage just yet. Putting in 50 miles prior to the Northern Central Trail Marathon in Maryland with most of those miles averaging a 7:40 pace is not what most would consider an ideal training week before a marathon. I knew going into the North Central Trail Marathon it would be a fast course. It is flat and fast with packed dirt and gravel. The only real challenge comes with a series of hills from mile 24.5 to the finish. After researching the course and elevation chart, I messaged Craig to ask if this should be my big personal record attempt with some details about the course. His response was, "it's up to you." After discussing the course and my training we decided not to make this the big one simply because of the mileage I had put in over the last couple of weeks with my legs still adjusting to a lower training pace.

North Central Trail Marathon Course

Also, it was a trail--a fast trail but still a trail. North Central Trail Marathon would be a test run for my upcoming personal record attempt in two weeks in Delaware. Craig wanted me to pace through mile eighteen then gradually drop the pace for two miles before racing the last six miles. I would race this course as a (ten-eight-eight) instead of a (ten-ten-six). Having raced several times this year with Suzy Goodwin, who is also on the fast track to finish 50sub4, we were able to work together and share racing strategies. Suzy shared how she practiced breaking her races down mentally into manageable parts--usually a (10-10-6). For the North Central Trail I would pace the first ten miles, slightly move out of my comfort zone for the following eight miles and close out the race by competing the last eight miles.

Harborplace & Gallery--Baltimore

When I arrived in Baltimore, the Emerald Club handed me keys to a white Mustang. I drove thirty minutes outside of Baltimore to packet pickup at Charm City Run running store in Timonium. Most of the day on Friday was spent at Harborplace and Gallery in Baltimore doing a little Christmas shopping on Black Friday. After exploring Baltimore, I returned to my hotel to prepare for the race. There is a very specific routine I follow on Marathon Eve. The morning of the race, I drove to the Western Run Business Park. From there shuttles transported us to Sparks Elementary School only a couple of miles away. Thankfully, the gym was open so we could wait indoors before the start. For almost an hour before the race, I slept on a gym mat. I wanted to conserve as much energy as possible. I woke up briefly to drink Vespa 45 minutes before the 9 am starting time. I put on my headphones and closed my eyes pretending I was the only person in the gym. For those of you that know me, this is not my typical pre-race behavior. Normally, I am very social before my races--bouncing around talking to everyone. However, today was not just another sub four hour marathon. Northern Central Trail Marathon would be a sneak peak to what I hope to accomplish in Delaware in two weeks.

Just one of the beautiful views along the course.

We lined up at the start with temperatures in the upper 30s. I actually kept my sweatshirt on for the first couple of miles. The first two miles were used as a warm up. After my IT Band tightened early in the race in Tulsa last Sunday, I did not want to take any chances. In cooler weather, I find it even more helpful to ease into the pace and allow my muscles time to slowly warm up. The race began on a rural paved road for the first 1.8 miles before turning onto Northern Central Railroad Trail. When I turned onto the trail, I took off my sweatshirt and started to run my target pace.

Pacing the first 10 miles at a comfortable pace.

When the trail began, I immediately realized my tired legs (having put in twenty sub four hour marathons already this year and a full week of pace runs) were going to appreciate the softer surface of the trail. Feeling better than expected, my plantar fasciitis was no longer hurting! It was not only no longer hurting but I had forgotten about my right foot for the first time since September. Thomas Chorny had given me some great advice on stretching it out and it worked. I could focus on other things besides my foot--like the scenery on the trail. The trail was beautiful! There were glimpses of horses, rivers and beautiful farms all while running under a canopy of leaves on this beautiful Thanksgiving weekend. I actually prefer trail racing to road racing, but logistically find it harder to fit into my schedule. The aid stations on the course were efficient and very enthusiastic. The first ten miles were comfortable--just as I had wanted them to be.

Gradually increasing the effort became my focus
on the 12 mile return on this out and back course.

Effort and pace became my focus after the turn around at mile fourteen. However, I wanted to make it to mile eighteen and still feel I had something left to challenge myself in the final eight miles. At mile eighteen there were six miles remaining on the Northern Central Railway Trail and a mile and a half remaining on pavement which would be uphill or an incline at best to the finish at Sparks Elementary School. At mile 24, I was on pace to finish at my target 3:29. However when the trail ended and the uphill began, my pace slowed and I saw the 3:29 target pace slip away. I should have banked a few extra minutes. In hindsight, I underestimated the challenge of the final 1.5 miles. Although I was slowing, I passed more runners on the final hills than I had all day. I turned the corner and made one last kick into the finish for a new personal record--3:30. My goal for 2011 was to achieve a new personal record. Based on my training in November, I felt it was coming. However, this marathon is not the personal record I was speaking of--just a test run to see how it felt to push myself a little harder and race a little longer than I had all year.

Starting to race the last eight miles of the race.

The Northern Central Trail Marathon has given me confidence to achieve my goal at Rehoboth Beach Marathon in a couple of weeks. My finish was 6/125 overall female and I won my age group (30-34) in my twenty-first marathon of 2011. There will be one more week of consistent and challenging training followed by a week of rest and recovery before I give it my all. Mentally I am preparing for what lies ahead--mostly because I forgot how painful it is to actually race instead of pace. This has been an amazing eleven months. I have raced under four hours in each of the twenty-one marathons I have finished this year, had a successful double with a 3:45 average, and knocked out my 2008 personal record by four minutes on a day when I was still holding back. However, the year will not be complete until I have given one race everything I have to give and can finally walk away with the feeling that I left it on the course. It is my hope that as great as 2011 has been the best is still yet to come.

6/125 and winning my age group

Finishing my 21st sub four hour marathon of 2011. (Time: 3:30)

Route 66--Oklahoma "Greatness is Earned, Never Rewarded"

2011-11-23T10:41:00.001-08:00

The last couple of weeks I have hinted about a possible personal record attempt. 2011 has been more about racing smart and staying healthy. With my focus on pacing and finishing strong, I have not tried for a personal record. Yet, I missed my personal record by only a minute in Iowa in October, four minutes in New Hampshire in October, two minutes in Utah in April, and three minutes in Virginia in March. This weekend was not the race to challenge the personal record attempt. I had put in more miles than I had in months while dropping my training pace this week. (On my pace runs I drop the pace every three weeks.) I give my body time to adapt, usually three weeks, and then drop the pace again. My pace for this week might have been a little ambitious given that I had a race, but I wanted to run 7:40s to 7:45s which was a 15 second drop in my pace runs. The training runs had felt good but I also knew that I would be racing with tired legs in Tulsa at the Route 66 Marathon.
On Friday I began my week-long vacation. The thought of racing without the stress of catching a flight home on Sunday and fighting with the snooze button on my alarm clock on Monday morning was exciting. However, I may have gone into vacation relaxation mode a little too soon. On Saturday I awoke at 5:50 am for a 7:00 am flight. It is a 40 minute commute from the Northeast side of Atlanta to Atlanta Hartsfield International on the southwest side of the city. Today, I made it in thirty minutes! I was the last person to board the flight, and they closed the gate as soon as I got on the plane. This was the closest call I have had to missing a flight all year. In the chaos of getting out the door in ten minutes, I did not get my Vespa from the pantry for the race. This threw me into a bit of a panic as I have not raced without Vespa in months. When I arrived to Tulsa I checked into the host hotel.

Channeling some pre-race--"something" at the
Center of the Universe

After a quick shower I met up with some of my best running friends--Dave Mari, Heather Zeigler, Elizabeth Trask and Joni Pinkley who would be giving us the Tulsa Tour. We stopped by Center of The Universe which is an acoustic mystery as it distorts your voice when you stand in the center. They say, "Maybe it is the ghosts of a parallel dimension toying with us, or maybe it’s a simple vortex where cosmic energies collide. Whatever the causes of the distortions are, it is truly an amazing place." Yes, it was quite amazing! With this fun group, we not only played around with the acoustics but also tried to channel some cosmic energy for our race through a little pre-race meditation. I think we may have scared a few tourists in the process. Our sincerest apologies if that was you.

Talking to the three original Marathon Maniacs, which now
has over 4,000 members and counting, at our pre-race dinner.

Then it was time for dinner at Ti Amo where we would be meeting up with the three original members of the Marathon Maniacs--a running group with more than 4,000 members and counting and 6,252 now like this group on Facebook. While I was enjoying talking to the three original members of the Marathon Maniacs, I got the text from my coach, Craig Vanderoef, telling me what pace I would run. Everyone at my table knew I was expecting this information soon so I let them know my intended pace--8:45s and competing the last 10k.

With Joni and Dave at the Pre Race Dinner
Joni served as an amazing host for her hometown in Tulsa

We celebrated Lyle Robertson's birthday and then returned to the 15th floor suite to prepare for race morning. I got a text from Joni later that night that said the winds were moving in from the Northeast which was bringing in some cool weather. Race morning would be chilly with some strong winds--just great! I added a few layers of clothes for the morning to keep myself warm before the race and went to sleep. Not that I ever really sleep well in hotels, but nonetheless I give it a go.

At the Marathon Maniac VIP Tent before the race with Heather and
John Lui who has already raced 50 marathons this year.

On race morning I joined friends in the lobby. Heather and I were happy to find Starbucks hot tea and coffee to warm us up as we made our way from the hotel to the start a couple of blocks away. One of the highlights about the Route 66 Marathon is that it offers a VIP tent for Marathon Maniacs. The tent provided private porta-potties, gear check, and hot tea and made for a stress- free race morning. We snapped a pre-race Marathon Maniac group picture and lined up at the start with just a few minutes to spare. (Okay--now the real truth.) Dave had to strongly encourage Heather and I to shed our layers and get to the start or we might have just missed it.

The start of Route 66 Marathon

The race began with a bang and a shower of confetti. Just before mile marker one my left IT Band tightened on the first hill. Oklahoma--this course should be flat, right? Okay, next time I will check the course elevation chart before I send it to Craig. So, this is why he wanted me running 8:45s on this course. This would have been a hard personal record even with fresh legs. As the hills continued, I continued to struggle. I have been suffering with plantar fascicitis for a month but the pain usually goes away when I race and it did today as well. I was aware of my right foot, but it was not a huge factor.

Route 66 had great crowd support and aid stations.

However, my legs felt tired at mile two which is never a good thing when you have twenty-four miles looming in front of you. I reminded myself that this was to be expected because of my drop in training pace and forged ahead. The support on the course was great for a race this size and the aid stations were long and very efficient. There is not much more the race directors could do in terms of organization to improve this race. In fact, I can not think of anything. However, on a personal level, I struggled. I came through the half at 1:49 which is on pace for a Boston Qualifier, but my legs were feeling the training.

Finished 5/92 in my age group
This would be my 14th top 10 age group finish of 2011

The hills continued to be a challenge for me as my IT Band was still tight. Sometimes when running into a strong headwind I find it hard to gauge effort because pushing through wind consumes more energy. The second half of the race, I did not slow drastically. I ran a six minute positive split. However, this was not how this race was suppose to go for me. I had wanted to compete the last six miles. The only runners who passed me the last 10k were runners in the relay. Yet, it felt discouraging since I typically have the stamina to really kick it in the last six miles. Was it that I did not drink Vespa today, tired legs, or were the last 19 sub four hour marathons starting to catch up to me? I started to question everything which is never a good sign. I did not slow the last 10k, but I also did not have it in me today to dig deep and "chase down the ponytails" as my friend Suzy Goodwin says. It was just a finish.

Finishing my 20th sub 4 hour marathon of 2011

My final time was 3:45 which is still below my 50sub4 average. I promised myself and everyone in September I would strive to finish out the year with all of my races being under my average which was a 3:48 at that time. Eight races later, I have held true to that promise. I finished 5/92 in my age group making this my 14th top ten age group finish of 2011. After the race, I went to the Marathon Maniac VIP tent where warm food was waiting for us. I ate and talked to a few runners who were also surprised by the hills. The Route 66 Marathon course was redesigned this year. It seemed most were a little caught off guard on the consistency of the hills. They were not challenging hills just persistent and rolling. I was actually glad to hear other runners discuss the hills post race. I realized that maybe it was not a bad race for me with my drop in training pace, constant hills, and winds throwing in a few challenges. I did not stay around the Marathon Maniacs VIP tent post race as long as I would have liked. I had an in-depth conversation with Peter Defty, my Vespa contact and nutritionist, about the importance of getting inside quickly after my runs and starting the recovery process as soon as possible.

I quickly sent Craig a text to let him know how it went. His response, "now--recover!" Maybe everyone knows I am a little too social after my races!? Well, at least they are all on the same page. I made one last phone call to Thomas Chorny, who is not only an elite steepler, but also a coach at The University of Indiana who has given great advice on my plantar fascicitis issues. It seemed to work as it felt better than it had during the last couple of races.

Post Race With Heather, Jennifer and Michael Browning

I am humbled with the help and mentoring I have been given this year.There are so many amazing athletes, coaches, nutritionists, and Marathon Maniacs who have reached out to me. The running community really is strong, small, and supportive. This Thanksgiving I am especially thankful for support from family and running friends who have made this year and this goal so special and memorable. I am also thankful for my health as it was exactly a year ago I had my first DNS in Philadelphia due to severe anemia and Celiac disease. Now, I prepare to take on North Central Trail in Maryland this weekend. I have only raced one trail marathon--and won it! My fastest time this year was on a course that was half trail. I will give my legs a break from concrete and asphalt in Maryland for the first time since 2008; I am excited to see how my legs will respond this week.

Marshall University Marathon--West Virginia “Don't be afraid to give up the good to go for the great.”

2011-11-08T13:07:00.000-08:00

My parents' house in Kentucky before leaving for West Virginia

The Marshall University Marathon was the hardest race of the year. Not the course, but the level of difficulty the race was for me. October had left me confident, yet tired. I was so excited about finishing my first double with a 3:45 average and running a near personal record the following week (on a day I was pacing a race) that I ignored signs of fatigue. With the combination of teaching, racing, training, and not getting adequate sleep, my immunity was compromised and vulnerable. On Wednesday night, I felt achy and wasted no time getting to the medicine cabinet for NyQuil. On Thursday, I had a low fever and the aches and pains started to increase throughout my body. Friday would not only be a regular work day, but a five hour drive to my parents' house in Kentucky. My parents drove me to Huntington, West Virginia on Saturday morning.

Touring Marshall University on Saturday

We went to the expo at the recreation center adjacent to the stadium. It was a nice surprise to receive a track jacket instead of a shirt at packet pick-up. Out of the 19 marathons I have raced this year, only the Rockfest Marathon in New Hampshire also provided a track jacket. We ate lunch at Panera where I found some chicken noodle soup to ease my sore throat. Feeling better, my parents and I visited Pullman Square where I got a hot tea from Starbucks. We then toured Marshall University including a visit to the memorial for the plane crash victims of the 1970 football team which was highlighted in the 2006 movie, "We Are Marshall" Then, It was time to rest. I did not feel better but I knew I had to be ready to race in the morning regardless.

Drinking Vespa while leaving the hotel for the race

Craig wanted me to run conservatively or between 8:40s and 8:45s. I was not stressed about hitting the pace as much as how terrible it was going to feel. I was dissappointed. I would be racing a fast course, I was in personal record shape and it would be perfect weather on Sunday. Craig reminded me it was not the time to have a big race. I would have to "give up the good to go for the great" later this year. I had never raced this sick before so I was unsure of what was going to happen anyway. All I really wanted to do is stay in bed and sip hot tea with honey. The idea of a 5am alarm clock followed by 26.2 miles was not appealing this weekend. The good thing about having a coach in Germany is that when I wake up in the middle of the night having a panic attack about my race I can text him. Craig reminded me to trust my training and the plan. He was right, and I went back to sleep for a couple of hours. The time change allowed an extra hour of desperately needed sleep. When I awoke, there was no doubt this would be a rough race. Not only did I feel terrible, but I had not had restful sleep. My entire body was aching. I drank Vespa on the way to the race which would give me a boost, especially in the later miles when I need it most.

I lined up with just enough time to shake out the
aches and press start.

My parents' car, parked just a few feet from the start, provided a warm haven until just minutes before the race. While sitting in a warm car, I thought of my friends running the New York City Marathon later today. My mind flashed to my New York City Marathon experience of sitting outside in the cold hours before the start. On a day like today, exposure to the cold for that long would have been my undoing. Instead, I stayed in my warm-up pants and jacket until just before the start. When I lined up, I had just enough time to loosen up and start my watch. When the race started I went out about 20 seconds ahead of pace for the first couple of miles. The cool temperatures made it too tempting to not push the pace to stay warm. The race begins at the stadium and takes you through Huntington before turning onto a concrete path that follows the Ohio River. This was the most beautiful mile of the course--running through a tree lined path of oak trees at their autumn peak of bright orange. I spotted my parents at mile three which was a pleasant surprise.

Looping around Marshall University--on to round two!

We had planned ahead for them to be at miles eleven and seventeen for refueling logistics. Following the path, the course goes through Huntington once again before turning on a limestone path for three miles in Ritter Park. At mile six I found myself running with a group of six cross country girls who were all working together to run the half marathon. Even better, they were all running in tutus and having a blast. It reminded me of running with the cross country girls I have coached, and I thoroughly enjoyed their company. They were running an 8:30 pace so I stayed with them until the course split off at mile twelve. At mile eleven, I saw my parents and reassured them that I was okay. As we looped around Marshall University it was onto round two of the double loop course. My illness started to catch up to me. I noticed it first in my breathing. I started wheezing and could not get air. Then the aches and pains started to increase in my body. From there, it was a downward spiral of events. I was not out of the woods to have the stamina to finish and get a sub-four just yet. As Dr. George Sheehan once said, "Listen to your body. Do not be a blind and deaf tenant." I listened. I eased up on the pace and went from 8:30s to 8:50s.

Entering the campus at mile 25!

My parents were at mile seventeen and handed me another Vespa. As I made my way through Ritter Park at mile 23 I just kept telling myself to run smart and run smooth. I only wanted and needed a sub nine minute mile pace. Anything more was going to put way too much stress on my sick body. Rather than focus on my pace I focused on my form--trying to run tall and efficient. Coming out of Ritter Park, I was right on pace. Craig had told me to run 8:45s. I was right at an 8:40 pace. I eased into cruise control for the last three miles into the stadium. When I spotted the stadium a mile away, I got excited for the first time. The finish would be fun, and my parents would be waiting. The last mile weaves through the campus.

Running the last .2 on James F. Edwards Field

Finally, you turn into the stadium with a sharp downhill and run around James F. Edwards Field for the last .2 As I entered the campus, I was handed a rose to place around the Memorial Fountain after the race. My finishing time was 3:46:53. I had been told to run just under 3:50 for this race so I was pleased with my pacing. I finished fifth in my age group and 22/140 overall female. It was a tough day. I had to work hard for this 3:46 when just two weeks ago a 3:35 was a walk in the park. When I finished, I started coughing and could not stop. My upper body and chest were so tight it hurt to breath. I did not realize the combination of coughing and running could make one so sore!

My 19th sub four of 2011 and
my 34th sub four hour state!

Thankfully, my parents drove me back to Kentucky. I knew I was too achy and weak to make the drive back to Atlanta so I stayed an extra day to recover. I am grateful for the sub-four in West Virginia and that my parents could be there to help me on such a challenging day. I am also thankful I have a coach who I trust and who can get me through stressful race situations. This race moved me into the ranks of being only the second American female ever to run 19 sub-four hour marathons in a calendar year. I knew the 19th race of the year would be special for this reason but I had no idea how hard I would have to work for my 19th sub four of 2011!

On-The-Road for Education--Iowa "Enjoy the Journey!"

2011-10-25T07:35:00.000-07:00

As I look back on the month of October, I am reminded of what my good running friend Michael Crotty said to me when he glanced at my schedule this summer. "Beware of the month of October!" My schedule had me running four sub four hour marathons: three in New England, two in a double; another in Iowa one week later or three marathons in eight days. Some would criticize me for this schedule and others (by others I mean Marathon Maniacs) would encourage it. However, the only opinion that really matters is mine. I am not saying this to be ostentatious; rather I know the behind-the-scenes preparation of my life in regards to training and health. I would like to share a glimpse of my training and how my new coach, Craig Vanderoef, has taken my racing to another level this month. I have been asked recently about my training, how I ran three marathons in eight days, and only missed a PR by a minute with a podium finish. The preparation for the month of October began here . . .

Back home for two weeks of hard training
in July on the family farm in Kentucky.

My training for October began in July. When looking at my schedule one can see that I ran a 3:56, my slowest of the year, in Michigan in July. My time for this marathon does not tell the whole story. This is when I was in the middle of my heaviest training volume for the year. I spent two weeks in Kentucky to escape Hotlanta to train in my hometown and to visit my parents. My dad grilled high protein meals for recovery and my mom prepared meals with the precision you might expect of chefs for professional athletes in an Olympic village. For example, steel cut oatmeal from Trader Joe's in the crock pot every morning when I woke up with an assortment of antioxidant rich fruits such as blueberries. There is no packaged oatmeal at my parents' house. Trust me, I was well nourished for the intensity of my training. They both would drive my training route to bring water and electrolytes, and my high school friends would even stop by to check on me. I averaged thirteen to seventeen miles a day for two weeks on some challenging hills with a couple of fartlek workouts and tempo runs thrown in there to fire up the fast twitch muscle fibers. It was a hot, humid summer day in Michigan when I ran my slowest time of the year, but my time was more of a reflection of how fatigued my legs were following this two week segment of hard training in Kentucky. I trained through my races in July and in continued the intense training through August running six days a week and throwing in hill workouts, tempo runs, and fartlek workouts. In September, I started to ease off my training but continued to train through my races. When coaching high school cross country, I have often commented the top teams and runners in the state are determined June through August, not September through November. It is the training in July through September that produced the successful marathons of October.

The week before the On-the-Road-for-Education Marathon was stressful. Coming off my first double with a 3:45 average had left me tired and achy. I went back to work on Monday after arriving home at midnight from my New England double weekend. On Wednesday I had Conjunctivitis (pink eye) and spent the day at North Atlanta Primary Care not only getting antibiotics but also a complete physical including extensive lab work. If the labs came back unacceptable this would mean no more racing for the remainder of the year. I ran only twice the entire week, because I could not see out of my right eye; and I was feeling some fatigue from the double. On Thursday, the lab results from Dr. Reingold said:

"Hi, I reviewed your labs; they are mostly in acceptable range. The iron is still a tad low and you are minimally anemic. Continue the iron. Good luck with the next run, with kind regards, Dr. Reingold.”

The best my iron has ever been is "a tad low" so I was beyond excited for this news. It gave me a much-needed burst of energy. With my new-found energy and the ability to see in both eyes restored, I became more anxious to race. A positive attitude in check, I was off to Iowa!

Exploring The Hawkeye State on Saturday

This would be my first trip to The Hawkeye State. Other than corn, I did not know what to expect. I flew into the Twin Cities on Friday night and drove the two hour trip to Mason City, Iowa. Iowa did not disappoint -- there was a lot of corn! It is a quaint state. I actually love farms. If it were not for lack of job opportunities, international airports, and Starbucks I would return to the peaceful life of tranquility on the family farm in Kentucky. I spent Saturday exploring Iowa. I stopped by Music Man Square in Mason City, visited Clear Lake, and got lost in a corn maze. Well, not a real corn maze, but Iowa. The state is one enormous corn maze! It was an adventurous afternoon, but then I returned to Mason City to get down to business. I picked up my packet at Newman Catholic High School, drove part of the course, took an ice bath, and did my pre-race preparation routine.

"Patience breeds victory! Angst breeds defeat!"

I went over the race plan with my coach, Craig Vanderoef, who never really tells me what I am doing until the last minute. I always did this to my athletes when I coached. I get it. I never wanted them to over think the plan or the race. Being on the other end brings a lot of anticipation, because I know what Craig says goes. He calls the shots, and I execute the plan. I have stopped thinking about my races and how I want to run them. I prefer to be told what to do, but only by someone I really trust. To be totally honest, I have never trusted anyone until now. Some of the hardest athletes to coach can be coaches. We are used to calling the shots.

Another weekend in a hotel and living out
of my suitcase. I'm not a big fan but it is just
one more challenge of 50sub4!

Craig wanted me to go out conservatively. His exact words, "You are tough, but tired." He knew I had been sick, was running my third marathon in eight days, and had just finished my first double last weekend. This weekend would not be an easy feat even if I were one hundred percent. However, with that said, I was feeling antsy. On my last training run I could not help but run sub eight minute miles at an easy effort. I just wanted to push the pace and it felt just as easy to run 7:40s as it did to run 8:40s. However, the plan was to secure a sub four hour marathon first and foremost in Iowa. This would mean I had to pace myself through mile twenty. Then, I would get competitive the last 10k. Craig gave me this mantra to help me stick to the plan, "Patience breeds victory and angst breeds defeat." With the mantra in my head I could rest a little easier. I never sleep great in hotels. With the added pressure of running a sub four my sleep issues in hotels are enhanced.

Our indoor facilities where we waited before the race.
You have got to love small-town marathons!

The morning of the race I drove to Newman Catholic High School where we took the shuttle to Music Man Square. We were allowed to wait indoors. I love small races! I had a chance to meet and talk with some Marathon Maniacs and volunteers before the race all in the comfort of a warm indoor facility. Even better, indoor bathroom facilities were conveniently available, not the long porta-potty lines of larger races.

The start of the On-The-Road for Education Marathon in Mason City

The race began and I immediately saw three women take off in front of me. My thoughts were: those women are prepared to run a much faster time, are in the relay, or they would come back to me later in the race. It was time to execute patience and see how the morning would unfold. The race traveled five miles through Mason City before turning onto a graveled, country road for miles five through eight.

Coming off a double last weekend, the plan
was to pace the first 20 miles and race the last 10K.

It was a beautiful morning with cool temperatures in the low 50s. My favorite time of the day to run is sunrise. Watching the sun rise over the beautiful farms in Iowa was more than I had expected already. I felt great, but I had to make sure I was pacing and not racing. I kept holding back even though the competitor in me wanted to chase down those three girls in front of me from the start. There was a group of cross country girls from Newman Catholic High School driving the course. I joked with them that they were everywhere. I had talked to them briefly at the packet pickup. They started giving me race updates as to how many women were in front of me and what position I was in overall during the race. These cross country girls were awesome! I knew I was running in fourth place. However, I held back and continued to pace myself.

The course begins in Mason City before turning onto a
graveled country road at mile 5.

After running a couple of miles on Highway 20, the course turned into a trail marathon with a dirt and gravel trail that maneuvered around a river through a canopy of fall foliage. I had to watch my footing. It did slow me down but it was miles 11-19 which are the miles that take more focus than physical effort for me. I was okay with watching my footing on the trail as it distracted me from wanting to push the pace too early. The biggest challenge of the On-the-Road for Education Marathon was not the terrain, but the wind. That just comes with running in the Midwestern states. The soft surface of the trail was actually a relief from the 17 marathons I have raced on pavement this year. At one point as I was running along the river in a canopy of fall trees; it was so picturesque it felt like a Disney movie with leaves drifting along the trail with the backdrop of the river. Autumn is my favorite time of the year and trails are my favorite place to enjoy this beautiful season. To race here was the right decision. The trail ended and the race took us back through Mason City for the final seven miles.

The course turns into a trail for miles 11-20.

I had a 10k to race—yes, race. Now I could finally race! I had followed the plan. It was time to get competitive. With three women in front of me, if any of them were close I would chase them down. I finally caught up to a female running in front of me at mile 22.5. I stayed behind her for a half mile waiting for the right time to make my move. I am not going to pass someone unless I can back it up. The worse thing I could have done is to throw on a hard surge only to have it contested. She began to struggle at mile 23 and that is when I made my move to pass her. My mile split for mile 23 was a 6:24. I have no idea where that came from. I have checked my watch to see if I hit the split too late or too soon and there is no explanation other than I ran a 6:24 for mile 23. I knew I was running that mile all out because I did not want her to try to go with me. No one could be more surprised with that mile split than I was. I am still in a bit of denial that I have that speed at mile 23. In some ways this confirmed what I had suspected. I was in better condition than I realized. However, I did not have two more of those miles remaining because I settled back into a more realistic 7:50 pace for the last two miles.

The finish on the lawn at Newman Catholic High School
My time 3:35:45

The final half mile took us around Newman Catholic High School. My final time was 3:35:45. It was enough to secure the third place overall finish –a podium finish. I also won my age group (30-39). This was my fastest marathon of 2011. Craig's plan had worked perfectly. I can now breathe I sigh of relief, the races of October are behind me. This was a month that brought a lot of new challenges and satisfaction on my 50sub4 attempt. I completed four new sub four hour states, ran my first double weekend (with an average time of 3:45), ran three marathons in eight days (with an average time of 3:41), won my age group, a top three overall finish, and my fastest time of the year in my fourth marathon of the month and 18th of 2011.

Just after finding out I finished 3rd Overall
and won my age group (30-39)

Looking ahead for a moment, November will take me back close to home where the tough training began three months ago as I prepare for the Marshall Marathon in West Virginia in two weeks. The Marshall Marathon will be followed by two more sub four hour attempts Route 66 in Oklahoma and North Central Trail in Maryland in November before finishing out the year in Delaware and Missouri in December. If everything goes according to plan in November and December, I will be only the second female to run 23 sub four hour marathons in a calendar year. Amy Yanni is the only other female to accomplish this feat.
I am trying to not look ahead, but to live in the moment while enjoying each state, each marathon, and each challenge as it comes. I realize that as I approach the end (only 17 more marathons) of my goal to be the youngest female to finish 50sub4, this journey will not last forever. It is my hope that the memories, friends and lessons learned along this journey will endure. A month I anticipated and somewhat dreaded is behind me. It turned out to be my favorite month of racing to date. Training and running are not just a means to an end to obtain a record or goal, but discoveries to be gleaned along the way. Here is to hoping you enjoy the journey--both in life and in running!

Josh Cox talks about enjoying the journey!

New England Sub Four Hour Double Weekend: "I'm glad it has taken me so long cause it's the journey that made me so strong."

2011-10-18T18:29:00.000-07:00

My last training run in Presque Isle, PA before the double

This weekend had been on the forefront of my mind for months. I would be attempting my first double weekend in New England. The plan was to run a sub four hour marathon in Connecticut on Saturday followed by another sub four hour marathon on Sunday in Rhode Island. This weekend had an impact on, not only my training, but also my races in Pennsylvania, Wisconsin, and New Hampshire. I have not raced a marathon for months because I was preparing for this double weekend. Many have asked how I trained for this double. After the last three races I trained the following Monday at race pace. I only ran nine miles on the Monday following my races, but it was enough for me to gain confidence to run a double sub four. On every Monday training run after my races, my soleus would tighten up to the point it would bring me to my knees. I must admit, this did concern me somewhat. I decided to taper--yes, taper. I had not tapered for a marathon all year, but I knew that my legs needed it to pull off two sub four hour marathons. My last training run took place on Presque Isle, PA where I completed a 12 mile training run at Saturday's goal pace (8:40). The week prior to this double I ran a total of 20 miles and bought my new Adidas Adios at The Big Peach Running Company in my hometown of Suwanee, Georgia.

Double Trouble-we were all doing the double!
Scoping out the capital and finish on Saturday

Early Friday morning I arrived in Hartford and attended the expo. I visited with friends and met, for the first time, a few Marathon Maniac friends as well. It seemed as if everyone was doing the double -- without the pressure of running two sub four hour marathons in one weekend. I had posted on Facebook that if I did not run two sub four hour marathons, this weekend would be a failure. That is my goal for this year. I am not trying to qualify for the Olympic trials. I am, however, trying to run all sub four hour marathons in 2011 and be only the second female ever to run 23 sub four hour marathons in a year. If the race had been a failure, I would not have thought I was a failure -- but my attempt would be. I spent an hour with some awesome Marathon Maniacs touring the capital and scoping out the finish line when I got the message from my coach, Craig Vanderoef to get off my feet. I have learned to never question him so I did just that!

Day One: Hartford Marathon-Connecticut #31

Repeating My Mantra:
"Today is the easiest sub 4 hour marathon of my life"

"Today will be the easiest sub four hour marathon of my life." This is what my coach, had kept reminding me going into the Hartford Marathon. The goal was to run a conservative pace (8:40). Some might question this pace, but I have learned to not question my coach as he has never steered me wrong. Since Craig started helping me last month I have taken an average ten minutes off of my time and Boston Qualified with a 7:24 last mile. Hugging a 3:59 would be risky, and I would be on my feet ten additional minutes. An 8:40 pace would feel easy and do very little damage to my legs. I had my usual morning routine. I never show up to the start early and I always drink Vespa 45 minutes prior to the start. When the race started, it felt like a jog. I kept repeating the mantra, "Today will be the easiest sub four hour marathon of my life." I ran into Marathon Maniac Chad Anderson who was great company for five miles. Actually, I did most of the talking as I was trying to distract myself from racing. I came through the half at 1:50, but in my defense I felt like I was walking.

Hitting my target pace on day 1 of my double

Reality hit me when I saw my half split because I was running ahead of pace. I slowed down. I decided to check out the scenery, give high fives to every kid on the course, talk to more spectators than I can remember (mostly about my neon green CEP compression socks and my pink Adidas running apparel), and was so happy when I spotted Dave Mari, I almost tackled him. I did almost anything and everything to remind myself this was the easiest sub four hour marathon of my life. I even drank two drinks at each aid station and chatted with all of the volunteers while doing so. It worked and my pace for mile twenty was an 8:37. My finishing time was a 3:46:29 or an 8:39 pace. My legs felt great, but I had a tight recovery schedule to follow to prepare for round two. Craig gave me the following checklist to prepare for Round Two:

1. No socializing after the race-- (not easy for me to do). I managed to only say hello to one person.

2. Drink a protein recovery drink within 30 minutes of finishing.

3. Wear compression socks.

4. Eat--consume a lot of calories, but do not get sick.

5. Get a light massage with some light stretching.

6. Eat again--consuming more calories than usual--but without getting sick.

7. Ice bath--UGH! (Two bags of ice and three songs on the I-pod will do it)

8. Sleep in compression socks and tights

Day Two: Breakers Marathon--Rhode Island #32

With fellow Marathon Maniacs who were also doing the double.

Hartford to Newport is roughly a 90 minute drive. At the expo, I got a light massage. My coach told me to tell them to only do some light stretching. Per my coach’s instructions I got a light stretching massage at the expo. At the Breakers expo I ran into more Marathon Maniacs that were doing the New England double. This group of runners is becoming like an extended family to me--love them! No joke, I see some of them more than I do my own family. I briefly toured Newport. It felt good to walk to loosen things up. I could tell the massage had helped also.

Newport was having their local Seafood Festival

I discovered Newport was having their local Seafood Festival. It is hard to top New England in the fall. Exploring the town, I found quaint boutiques, churches and beautiful ocean views. After nearly 45 minutes of exploring Newport, I knew I needed to get off my feet. After a quick tour of the town, checking out a few shops, and eating dinner I checked into the hotel where I would rest and take an eight minute ice bath or three songs on my i-pod to get through it.

The Breakers Marathon Course

The morning of the race I thought about the mantra my coach had given me, "Today is just another sub four hour marathon." For some unexplained reason, I woke up with my game face and ready to race. Hartford had been very reassuring because I had closely followed my coach’s instructions. Saturday had gone as planned, I had complete trust in this coach. This gave me the confidence to merely focus on racing. Craig had told me, "Today is just another sub four hour marathon." I repeated this to myself throughout the morning. My legs felt amazing for Day Two. I was in shape and trusted his knowledge and guidance--making for a vital confidence booster.

Working up a hill early in the race.

As always, I waited to get on the starting line until the very last second which gave me very little time to question how my legs were going to feel once in action. At the beginning of the race I felt amazing, but I did not intend to run an 8:20 pace for my first four miles. My watch briefly malfunctioned, and I was trying to run conservatively as to how I felt. Then, along came Suzy Goodwin. I knew I could now settle into my pace as Suzy and I rarely ever have a silent moment when we run together. The first part of the Breakers Marathon was the most beautiful course I have raced on in my entire life! It distracted me from the rolling hills as the inclines were worth the view of the Newport coast.

Breakers Marathon Course-- a rolling course

This view came with a small price: wind and inclines.

Suzy had just taken her husband to the airport for his return to Afghanistan. I was doing my first double. We both needed the company for this beautiful run. We then ran into Laura who was running her first marathon. Laura was a field hockey player in college and obviously a good athlete as we we all came through the half split with a time of 1:49. Suzy and I took Laura under our wing. Both of us combined have over 60 marathons so we coached her through it and kept reminding her how great she was doing for her first marathon. Suzy has a rule that if you say something negative you have to come up with two positives so we played that game as we all started to tire the second half of the race. This course is not hard, but I would not define it as easy either. It has its share of rolling hills but no hill so notorious that it deserves a name. The most challenging mile for me was the mile where we encountered a headwind. We managed to maintain an 8:40 pace for mile 17, and I am unsure how. The wind was a force to be reckoned with, but we pushed through it and the spectators on the course encouraged us as they could see our efforts. We made a right turn off the coast and the wind disappeared.

6/120 in my age group and top 20 overall female

Suzy hung tough with me through 19 and Laura hung with me through mile 20. At mile 21, I was on my own. I knew a sub four hour marathon was secured. I realized if I pushed the pace for the next five miles I could run a negative split for my New England double. Racing mode kicked in. I had held back for three races in preparation for this weekend. Now I could race without saying to myself, "You have to be careful. You have a double in October." This long anticipated moment was here! At mile 21, this was just another marathon.

Two minutes faster on the second day of my double!

The spectators on the course noticed my effort, and their encouragement gave me so much energy. The last five miles were at or under an 8:35 pace. I turned the corner and kicked toward the finish, I felt the exhilaration I experienced after completing my first marathon and my first Boston Qualifier. My finishing time 3:44:24! I finished in the top ten in my age group for the eleventh time this year. I was 6/120 in my age group and finished in the top 20 out of 334 women.

Suzy and I both finished top 10 in our age group--teamwork!

I watched Suzy come in strong to round out the 9th spot in our age group. We joked about representing the "dirty south" and blonds! After pulling it together from an emotional weekend, I was beyond proud of her. Laura finished her first marathon with a great time also. In fact, today was not just another marathon. In many aspects, it was a defining marathon: (1) I am a stronger runner than I thought; (2) I can run a faster second marathon as part of a sub four hour weekend; and (3) average a 3:45 or an 8:35 pace for the weekend. This weekend was the highlight of my racing career and something very few women have done. I had spent years trying to Boston Qualify which makes me one of 30,000 runners or more each year to do so. However, to do a negative split on my debut double weekend with both marathons being under four hours was special. To me, it meant getting it right the first time.

It's just developing the mindset that
nothing can stand in the way of achieving your goals.

I, in no way, did this alone. I had the help of my coach, the support of my family, the pacing and companionship of Marathon Maniacs on the course, and the support of the running community. You see, when it comes to running and relationships, I never get it right the first time around or even the second. I failed to Boston Qualify by ten minutes in Toronto for my first marathon, and I had a DNF at RnR Arizona in January for my first back-to-back marathons. However, this time was different! It just goes to show, it is never too late to start getting it right--both in life and in racing. Often I am quizzed, “So, what’s next?” I am going to continue to focus on 50sub4. I am pulling out of the ultra in December to do so. I feel I am getting in great condition and want to capitalize on that rather than risk an injury in the 50 miler. I also want to pull my fast twitch muscles away from their extended vacation. The great thing with running is that there are countless ways to challenge yourself--at any level, and if you keep trying you may just finally get it right. As one of my favorite Irish bands Snow Patrol sings in Warmer Climate, "I'm glad it has taken me so long cause it's the journey that made me so strong."

Rockfest Marathon Recap--New Hampshire “Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did do."

2011-10-04T07:51:00.000-07:00

Almost a year ago I ran the Prairie Fire Marathon, my 15th sub four hour state, in Wichita, Kansas. Two days later, I was in the emergency room with unexplainable, debilitating fatigue. What I thought would be a quick visit to the ER turned into an overnight marathon examination of MRIs, CT scans, extensive blood work, and heart monitors. The following morning I was released, and told to take the week off from work. If I saw no improvement the following week, I was to follow up with more extensive examinations. I was eager to return to my normal routine of teaching, coaching and running. The fall of 2010 was my favorite semester. I had students who made me look forward to waking up at 5am to teach Espanol every day and the girls’ cross country team at Peachtree Ridge High School was on the upswing with a successful season and the largest running program in school history. I had many reasons to want to return to work, but mostly I just wanted this nightmare to disappear.

Breathing a sigh of relief after finding out we took 6th in 5A

With no improvement, the doctors shifted their attention to neurological disorders. Both early onset Parkinson's Disease and Multiple Sclerosis were mentioned. I prepared myself mentally that regardless of the diagnosis--MS, Parkinson's, cancer--I would and could cope. However, I could not fight the unknown. The following month there was a breakthrough in my lab results. My inability to absorb iron because of a gluten intolerance combined with my ability to push through fatigue and marathons had created the perfect storm. My life was not going to be altered as drastically as I had imagined. Okay, I now shop on the outside aisle of the grocery store where all of the healthy food is--big deal! However, two months of lethargy and fatigue had given me an insight into the fragility of life and how quickly it can change. Life can bring exhilaration from finishing a great marathon; coaching an unrated cross country team to a top six finish in the state; and teaching students who have an impact on your life as much as you do theirs to having it all stripped away in a matter of months, weeks, days, and even seconds. The autumn of 2010 was the turning point of my life. I experienced what many do not witness until much later and usually with much more heartache. It was only a brief glimpse, but enough to inspire me to live life without regrets. Mark Twain once said,

“Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did do. So throw off the bowlines, sail away from the safe harbour, catch the trade winds in your sails. Explore. Dream. Discover."
This is how I live my life. This is my inspiration to run over 20 sub four hour marathons in a year. Running is not my career or even my greatest talent. Running is how I celebrate life. I do consider myself an athlete. I was voted most athletic female of my high school class--not for cross country, but basketball. To this day I would challenge anyone to a game of three point horse because I am money from the perimeter. When living in Spain, I was introduced to soccer and scored the first two goals on my team. However, soccer wasn’t for me. Although my soccer coach urged me to stay, I found rowing more intriguing and committed to a team. After a couple of months, I was invited to join the rowing competition team which allowed me to travel the Mediterranean Coast. One glance at my physique shows I am not a distance runner. Marathon running never has been nor will come easy for me. It is simply how I live my life--getting out of it what I put into it. It is the challenge that keeps me coming back for more. It is to see how far I can push my body and then recover to become stronger and better. For me, marathon running is as much a lifestyle as it is a sport. Now, fast forward to a year later. After thinking I would never run again, I would attempt my 15th sub four hour marathon of 2011 and 30th lifetime sub four hour state at the Rockfest Marathon in New Hampshire.

Market Street in Portsmouth, NH on Saturday
I flew into Boston on Friday night and drove an hour north up the coast to Hampton, New Hampshire. After convincing myself that my historic hotel was haunted, I finally went to sleep. I awoke the next morning and drove Route 1 up the coast to Portsmouth which is said to be one of the most scenic drives on the East Coast. With rugged cliffs, panoramic ocean views, country cottages, and stately homes it surpassed its billing. Portsmouth is a quaint, historic New England town. I spent the day enjoying Market Street and eating lunch at Starbucks talking to both runners and locals. I returned to Hampton for the on-the-beach packet pickup. It is always great to see runners I had crossed paths with at previous marathons.

Trying to settle into an 8:30 pace early in the race.
The morning of the Rockfest Marathon, I awoke to a torrential downpour which made me want to pull the covers over my head and go back to sleep. Actually, I enjoy running in the rain, but I am an even bigger fan of sleeping in on rainy mornings. As the race started the precipitation became more of a drizzle. After consulting with my coach, Craig Vanderoef we decided the plan for the Rockfest Marathon was to run a conservative race in preparation for my double coming up in two weeks in New England. Craig suggested an 8:30 pace at the start. Well, mile one came around and it was a 7:42--oops! I put on the brakes and tried for an 8:30 cruise control pace. My mile two split was an 8:01, but felt like an 8:30 effort. I was struggling to settle into my pace.

Suzy and I worked together through mile 17
Then came my saving grace. Suzy Goodwin pulled up beside me and asked if I had a Garmin. We both did a double take---"Suzy? Shannon?" I had talked Suzy into running the Rockfest Marathon with me, but was unsure if I would find her on the course. We immediately started catching up and the miles ticked off as I relaxed into my intended pace. Miles 3-10 were (8:22, 8:02, 8:17, 8:11, 8:23, 8:19, 8:34, 8:07). We talked about all of the things girls talk about when we run--her husband Trey who arrived yesterday from Afghanistan and served as the race marshall for the Rockfest Marathon, ex-boyfriends, first dates, first marathons, jobs (which would not buy the multi-million dollar homes along the course), our 50sub4 quests, upcoming races, that the running community is actually a small world, etc., etc.

Scenes such as this made for a beautiful run

Okay, you get the point already--we did a lot of talking. The miles just flew by and we were soon approaching mile 11. Six more miles to enjoy great company and conversation before it was time to start racing. Our conversation soon turned to a more serious topic--the fragility of life which had been on my mind all week leading up to this race. Suzy asked about my struggle with Celiac and anemia. I shared my story. She, in turn, shared her story of a special friend who was a cross fit athlete participating in fitness competitions across the country. Her friend received extensive damage from a bullet only two weeks ago that could leave her paralyzed from the neck down. We both talked about how important it was to really live life and not take it for granted. Running, of course, being our weapon of choice for living life to the fullest.

Starting to race the last 10 miles

As we ran along cliffs, fall foliage, stately homes and quaint New England towns that were reminiscent of my trip to Ireland we both could not help but comment how beautiful the scenery was--even in the rain. My mile splits for miles 11-16 were (8:37, 8:04, 8:10, 8:32, 8:26, 8:39). The plan was to drop the pace after mile 16 which had the largest incline on the course. We said our goodbyes. Suzy was using this race as a training run for her JFK 50 miler later this fall and I started to gradually pick up the pace. The last ten miles I became more focused on racing. For miles 17-21 I ran (8:26, 8:37, 8:28, 8:20, 8:29). I lost focus at mile 22 and ran an 8:42, but then quickly regained it and lowered the pace each consecutive mile for miles 22-25 (8:38, 8:34, 8:27).

In Hopkinton before the Boston Marathon (April, 2011)

My goal for this weekend had not been to Boston qualify. However, flying into Boston on Friday night had brought back great memories of Beantown and the Boston Marathon earlier this year. The thought of a BQ had crossed my mind as I had missed it by only a couple of minutes my last two races. I could now qualify for Boston 2013 as my 50sub4 schedule would not allow me to run Boston in 2012. I knew it would be close as did everyone on the course and spectators, too! I heard “Boston” more times than I could keep track from runners, volunteers, and spectators. Being only an hour away from Boston, this community knows the importance of a BQ!

Checking off New Hampshire with a BQ
I finished 8th in my age group and top 25 overall female

With their enthusiasm and encouragement, I went for it and ran a 7:24 for mile 26 which was not only my fastest mile for the day but by far my fastest mile 26 to date. I finished my 30th sub four hour state with a Boston qualifying time of (3:39:40 an 8:23 pace) . However, the Rockfest Marathon was about more than just celebrating my 30th sub four hour state in New Hampshire, my 15th sub four hour marathon of 2011, or a Boston qualifying time. My 15th sub four hour marathon of 2011 was about celebrating the gift of health and life. After my health scare last fall I no longer say, "I have to run today." I get to run each day --sometimes 26.2 miles in the pouring rain!

Fox Cities Marathon--Wisconsin "We give everything we've got, then go back for more. No doubts, no holding back, no giving in. United by passion, we go all in."--Adidas

2011-09-21T23:06:00.000-07:00

Hanging out at the Fitness Edge booth

The reason I chose to run The Fox Cities Marathon--it fell on my 34th birthday in a state needed for my 50sub4 goal. What better gift than one that had to be earned, one mile at a time, and my 14th sub four hour marathon of 2011. Besides, all runners know the secret--running is truly the gift that keeps on giving. Speaking of gifts--thanks Mom and Dad for the Lands’ End luggage; Peter Defty for the Vespa; Adidas for the hottest running apparel on the market, including the most fabulous sport's bra I have ever worn! The birthday weekend began with a flight to Milwaukee on Friday night and a two hour drive to Appleton. Saturday morning, I picked up my race packet and visited with Marathon Maniacs. Barb Wnek was also celebrating her birthday weekend in Wisconsin. At the expo, I discovered Fitness Edge which is an up and coming protein powered sports drink with electrolytes and real fruit juices. My favorite flavor is orange but they all taste great. I am a huge advocate of drinking a recovery drink within 30 minutes after a hard workout or race. This plays a crucial role in my ability to recover. I also left the expo with another one of my favorite products that aid in my ability to recover--CEP compression socks. Then, it was off to tour the course.

Scouting the Fox Cities Marathon Course

I knew very little about the area, but soon discovered Fox Cities are the five cities along the beautiful Fox River. Each town along the course was quaint with its own unique charm, but all possess the tranquility and beauty one comes to expect of small, Midwestern towns. The Fox Cities Marathon course is the Midwestern version reminiscent of the Boston Marathon as it weaves from one charming community to the next. The afternoon was spent enjoying the sunny September day in Neenah and the pleasant breeze at the Lake Winnebago waterfront. While touring the course, I met runners from all over the United States, including Randy Thomson who would be running his first marathon at Fox Cities.

Getting ready for my 14th marathon of 2011...

On Sunday morning I awoke with the excitement of racing on my birthday. This was not just my 14th marathon of 2011, but my first birthday marathon. I caught the shuttle at 6:30 am and listened to Snow Patrol to stay relaxed. Yes, I still get jitters on race morning! The day I take 26.2 miles for granted is the day it will come back to both humble and haunt me. I opened my eyes, looked out the window, and saw a rainbow. It was not raining and the rainbow was such a pleasant, unexpected site. I wondered if anyone else noticed. Another runner pointed it out, and I knew it was real. I don’t know if you are spiritual, believe in signs, or simply think of rainbows as a symbol of good luck. I am spiritual, believe in signs, and I'm at least half Irish. So, there must be leprechauns and a pot of gold out there somewhere, right?! The rainbow gave me both peace and reassurance that I would have a good race. Exiting the shuttle, it was one of those days when I did not feel like socializing. I was calm and wanted to conserve energy. In close proximity to the start I spotted an unoccupied, grassy field to hunker down to stay warm. This would be a good place to visualize my race plan. My coach, Craig Vanderoef suggested that I run an 8:30 pace and race the last 10k. As another great friend, Michael Crotty, affirmed, this is how the successful Kenyan and Ethiopian women race. I had committed to the plan. Once I commit to a goal, a plan, or an expectation, there is no turning back. Racing the last 10K could be painful with legs that had not seen a taper in nine months of racing 13 marathons. I committed to the plan -- stick to it and do not bail at the starting line.

The race began on a cool and breezy September morning. The cool temperatures I loved. The wind--not so much. The goal was an 8:30 pace at mile 20. The first five miles felt like a jog, even though I came through mile five at 40:49 or an 8:09 pace. (8:07, 8:15, 8:05, 8:05, 8:18) I was running too fast. "Run the first half and race the last leg" was the mantra I kept repeating to myself. My body was telling me "I'm relaxed and the pace feels easy." I slowed the pace for the next five miles. As I cruised along the Fox Cities, I noticed that not only does the course layout remind me of the Boston Marathon course but they both have incredible volunteers. The community support of the Fox Cities Marathon was unheard of for a marathon with just over 800 runners. There were cheerleaders cheering, bands playing, American flags flying, church choirs singing and many disc jockeys playing great songs on the course. I came through mile ten at 1:22:17 an 8:13 pace. (8:14, 8:14, 8:24, 8:12, 8:20) The half split was at 1:49.03 an 8:19 pace which was 11 seconds ahead of my goal pace.

The Fox Cities Marathon Course--one of my favorites

This race became even more impressive as the miles clicked off. The aid stations were the best I have experienced--bar none! At every mile, the aid stations that lined the course were long, spread out, uncrowded and the volunteers competed with each other to see who could hand their Gatorade or water off to the runners by screaming our names that were on our bibs. I have never heard my name so many times during a race. Their enthusiasm was contagious. Kudos to the organizers that trained these volunteers! The next five miles would bring me closer to my target 8:30. As the force of the headwind increased, I had to work harder to stay on pace. (8:20, 8:19, 8:40, 8:46, 8:30) I came through mile 15 in 2:05 or an 8:20 pace.

I was running 13/57 in my age group at mile 20

The next five miles I struggled. A significant incline at miles 18-19 brought me to a realization that I needed to pull it together. (8:33, 8:40, 8:58, 8:49, 8:38) I was really disappointed with this leg of my race even with the two mile incline. However, I came through mile 20 at 2:48:59 an 8:27 pace. I had come through almost exactly at my target 8:30 pace at mile 20. It was not a textbook example of how to race the first 20 miles at an 8:30 pace. The first 15 miles had been too fast and the last five miles too slow. However, being on pace for the first 20 miles was a huge mental boost. It was time to stop running and race. Splits did not matter anymore--I had a sub four hour marathon. Now, I wanted to see how fast I could take it home and how many runners I could pass in the last 10k with legs feeling the fatigue of my 14th sub four hour marathon in nine months. I was running in 13/57 place in my age group at mile 20.

Starting to race the last 10K.
I passed 5 runners in my age group the last 10K.

Off to the races! This was not like racing a 10k with fresh legs. It was about effort and wanting a stronger finish. Typically, I slip into nine minute miles the last 10K. So much of a strong finish is having the mindset to keep the turnover even when your legs feel like Jell-O. Regardless of what happens in the next six miles, pain is inevitable at any pace. To finish faster and get off my feet sooner was motivation enough. Passing runners gave the illusion of running faster than I actually was. The last mile took us through Riverside Park along the beautiful Lake Winnebago.

I finished 8/57 in my age group

Spectators kept encouraging, "Good pace. Strong finish." For the first time all year, I had managed to keep each mile under nine minutes. This was not a PR, but it was a learning experience on how to race to get that personal record in the future. When I decide the legs are ready to go sub 3:30, this is the strategy I will use--a 20 mile run and a 10k race. My splits for miles 15-20 were some of my fastest of 2011. (8:37, 8:46, 8:40, 8:41, 8:45, 8:31) I finished 8/57 in my age group, passing five women in my division the last six miles. A great birthday-- another sub-four marathon and with a time of 3:43:09, five minutes below my 50sub4 average of 3:48:44.

29th sub four hour state (3:43 8:31 pace)

My 34th birthday was not a typical one. I was not surrounded by family and friends eating my favorite chocolate cake and opening presents. (However, they did have chocolate milk at the finish!) This birthday would be remembered as a gift that cannot be bought, only earned. This year I did not want to let life pass me by. My hope and goal was to enjoy the journey that would have me attempting over 20 sub-four hour marathons with only a 3:34 personal record--not a lot of room for error or a bad day. Age, talent, or Celiac Disease would not define me. Instead, I sought to defy obstacles. This is the gift I gave to myself -- a thankful celebration run for health, happiness, and a life well lived – the life of a distance runner. With 29 sub-four hour states completed, I am "all in" on my goal to be the youngest female to run a sub four hour marathon in all 50 states. Now that I gave everything I had in Wisconsin (for the last 10k) it is time to prepare to go back for more in New Hampshire!

Pocatello Marathon--Idaho "To Give Anything Less Than Your Best Is To Sacrifice The Gift."

2011-09-06T14:07:00.000-07:00

The week leading up to the Pocatello Marathon was a challenge to say the least. I took off both Monday and Tuesday from running because of a cold that left me feeling like I had already raced a tough marathon. Later that week when I met my father, my sister, and her boyfriend for dinner, I confessed to them my doubts about getting a sub four hour marathon in Idaho. As the week progressed, I continued to gain confidence about my upcoming marathon as my cold improved. Then, fast forward to Friday September 2nd and this was my schedule.

5:30am Alarm clock goes off
7:10am The school day begins
3:00pm My work day ends
5:04pm Departure flight from Atlanta
7:08pm Arrived at Chicago O'Hare
1:34am Arrived at SLC Airport
4:37am Checked into the Red Lion

Marathon Maniac group picture at the start

That nightmare of a schedule was anything but ideal for the day before a marathon. All told, I had been up for nearly 24 hours straight. What can't be seen in this schedule is the stress involved. On the way to the airport, I just knew I was going to miss my flight. I had not taken Labor Day weekend traffic in Atlanta into account. Fortunately, I made it but only had a few minutes to spare before boarding the plane to Chicago. Luckily for me, all of my flights were on time and I arrived to Pocatello at 2:30am (mountain time) I was grateful that Elizabeth Trask, a fellow Marathon Maniac and 50 State Club Member who is running all 50 states in memory of her dad, picked up my race packet. She had dropped it off at the Red Lion Hotel front desk where it was waiting for me upon my arrival. I took my packet to my room, organized my running essentials for the morning and went to sleep at 4am (2am Mountain Time). I would get only two and a half hours of sleep before the Pocatello Marathon.

Talking race strategy with pacer Jonathon Crampton

The morning of the race I walked out of my room into the hotel lobby which served as the pick-up location for the race shuttles to the start. I joined Jonathan Crampton (who I had raced with in Moab) and other runners waiting for the 5am shuttle. The shuttle dropped us off on a ranch at Crestview Road at 6,500 feet. I talked to Jonathon Crampton about the course and race strategy while enjoying the starlit sky and trying to conserve what little energy I had remaining. I drank Vespa, and began to shed my layers of pre-race clothing. It is now 6:15 a.m., MT -- time to run "The Gap!"

Running "The Gap" at Mile 6

The race slogan “Run the Gap” refers to the Buckskin Saddle valley. The first couple of pre-dawn miles were very peaceful watching the sunrise over the mountains and beautiful ranches. I had planned to run a fast first half, taking advantage of the 1,400 elevation drop but at a pace that would not destroy my quads for the more challenging second half of the course. My goal pace was to run 7:50 to 7:55 minute miles for the first half. The temperature was a perfect 48 degrees with almost no humidity at the start. I found myself running just in front of the 3:30 pace group for the first half of the race.

1:43.30 (7:54 pace) Half Split

The second half of the course was a rude awakening to the 1,400 elevation drop in the first half. Mile 13 greeted us with a hill. The first hill felt great and I actually found myself surging uphill. The 3:30 pace group leader even jokingly asked if I was in the relay. I still slowed a little on the hill for mile 13. Marathons have ebbs and flows of energy. When I feel a burst of energy, I do my best to capitalize on it. For me, it is refreshing to switch up the muscle groups over the course of 26 miles. I was still running ahead of the 3:30 pace group at the half split when I came through at 1:43.30 a (7:54 pace). The second half of the race would consist of trying to maintain an 8:30 minute pace as the course became more challenging. My mile splits for 1-13 were (8:05, 7:43, 7:47, 8:03, 7:50, 7:44, 8:15, 7:59, 7:58, 7:49, 7:28, 7:29, 8:28)

Time: 3:42.16 (8:29 pace)

Soon after the halfway checkpoint, we were joined by the half marathon runners. Joining the half marathon runners provided both a positive and a negative aspect to the second half of the race. I enjoyed having people I could pick off running in front of me. It kept me motivated as I tried to pass the half marathon runners. The only negative is I lost some energy weaving my way through them. I slowly started to see my chances of a personal record slip away. My body felt tired and achy. It was not the usual tired I feel during a marathon. It was hard to say if I felt achy from being sick, lack of sleep, the downhill pounding on my body, or a combination of everything. Regardless of the cause, I tried to focus on my second goal--to lower my overall 50sub4 average (3:48). I want to not only run a sub four hour marathon in each state, but also beat the average (4:47) for my age group (female 30-34) by an hour. Having raced in some hot, humid and hilly races this summer I had seen my average slowly increase. My goal for the remainder of this year is to run under my average time for each marathon.

My 28th sub four hour state--Idaho

As my body started to ache, I reminded myself that I would not give myself excuses. I had told myself this very thing at the start of the marathon. Given the less than ideal week, travel challenges, and lack of sleep the day before the marathon, it was tempting to opt for an easy jog into the finish. I had banked enough time to get a sub four hour marathon. Instead, I just focused on each mile and tried to negate all excuses that popped into my head. I gave this race everything I had until the very end. Reality did not sink in as to the obstacles I had overcome until after the race when I heard my name announced with a time of 3:42. My Mile Splits for miles 14-26 were (8:08, 8:07, 8:53, 9:09, 8:37, 8:31, 8:51, 9:37, 9:36, 8:42, 9:20, 9:29, 9:35)

With friend, Bob Kennedy, a fellow 50<4 teammate

Pocatello was my fourth fastest marathon this year out of thirteen marathons with two hours of sleep and a cold. I received my 28th sub four hour state, medal, and my favorite recovery drink--chocolate milk. I called my parents who were in Toronto, Canada for the weekend visiting family. My parents were more nervous than usual. My dad had seen me when I was sick earlier this week and my mom was concerned about the lack of sleep and fatigue from traveling across the country the day before the marathon. It all hit me at once! I could not even talk to my mom. I just sat down in the grass and cried. The tears were a combination of fatigue, excitement, and the exhilaration of overcoming so many obstacles. I refused to acknowledge fatigue until I had crossed the finish line. I have ran very few races where I felt such a strong sense of accomplishment. This was one of them. The Pocatello Marathon is not even one of my five fastest marathons. It is, however, the most defining marathon of my quest thus far. At so many points in the days leading up to the marathon and during the marathon, I could have given up, but I refused. This marathon was about determination. After regaining composure and making a few phone calls, I went back to the finish to cheer in friends, fellow Maniacs and especially Bob Kennedy in his attempt to be the first runner over the age of 60 to run a sub four hour marathon in each state.

Big Mountain, Utah the day after finishing my 28th sub 4 hour state

Later that day, I treated myself to a relaxing day at the lava hot springs. Monday, I enjoyed Labor Day by taking a trip to Big Mountain, Utah. The return travel would be less stressful, but equally exhaustive ending at midnight. This quest is not just about a sub four hour marathon in each state. It is about Friday flights to each and every state in the country, overcoming sleep deprivation, travel fiascoes, and, yes, even the common cold. It is about sheer determination to achieve a goal while never giving anything less than my best.

Drake Well Marathon-- Pennsylvania "Marathons Are About Tenacity As Much As Talent."

2011-08-22T22:38:00.000-07:00

I took off five weeks from racing before the Drake Well Marathon. I wanted to allow my body time to adjust to the new routine of teaching and 5am alarm clocks again. I knew the Drake Well Marathon would be the most challenging course thus far for 2011. I wanted to be ready. Not every race in my 50sub4 journey is about a personal record or trying to Boston qualify. I want to continue to challenge myself in different ways. If you are racing a couple of marathons each year, a personal record or a Boston qualifying time are great goals. With racing over 20 sub four hour marathons in 2011 and having already Boston qualified this year, I now want to diversify my challenges. I read comments such as these on marathonguide.com and decided I wanted to take on this challenging course for my 12th marathon of the year.

"Great race. I'm not sure, but I swear the bike path inclines outbound and inbound. How did you do that?" "The first 7+ miles of the course are very hard and had many walking by mile 3 up the hills."

The Challenger--a fitting car for this challenging race!

I flew into Pittsburgh late Friday night after work. My flight landed in Pittsburgh at midnight. The car keys to the Challenger were waiting for me at the Emerald Club. The Challenger seemed like the perfect car for this weekend as "challenge" would be the theme for the Drake Well Marathon. I drove two hours to Franklin where I arrived at 3am. (I am accustomed to running races with very little sleep at this point in my quest.) When I woke up on Saturday morning, I finished my 30 minute drive from Franklin to Titusville.

Victorian homes line the streets of Titusville.

I had fun learning about this historical, western Pennsylvania town which is the host city for The Drake Well Marathon. The Drake Well Marathon is named after the first oil well in the world and where the modern day petroleum industry began in 1859. When walking around Titusville, it felt like stepping back in time to a bustling, turn-of-the-century oil town with its enormous Victorian homes and established tree lined streets. When I first started my 50sub4 journey across America in 2006, I chose marathon majors such as Chicago, New York and eventually Boston. However, I now prefer racing in "small town America" in places like Titusville, PA. It is a unique experience to have raced in and visited quaint American neighborhoods that are reminiscent of the Norman Rockwell era in charming towns like Burlington, Carmel, and Titusville.

Touring Drake Well on Saturday Est. 1859

After a brief tour of Titusville, I ate lunch at a local deli. It was time to check into my caboose-hotel. Talk about a fun and unique travel experience! I highly recommend the Caboose. It is only a couple of minutes drive from both the start and finish area of The Drake Well Marathon. After resting in the Caboose, I decided to take a look at the course to see if the hills were as challenging as their reputation had portrayed them.

Course Preview of the bike path which makes up miles 10-25 of the Drake Well Marathon

The initial tour of the course was not reassuring. Two of the hills needed elevators to reach the summit with 300-foot climbs! However, once the bike bath starts at mile ten, the course flattens out for the remainder of the race. I decided to do something I have never done before--a negative split. This course is made for a negative split. I was going to try my best to exercise patience and run the second half faster than the first half. I knew this plan would take composure, confidence, and tenacity to pull off a successful sub four hour marathon. As if the course did not make me nervous enough, I was asked several times at packet pickup, "Do you think you can run a sub four hour marathon on this course?" My thoughts, "Yes, I do or I would not be here." My answer, "I hope so!"

The morning of the race I joined Curtis Workman at the start, having ran with him this year at both Carmel and Carrollton. He would be running his 48th marathon since last fall to raise money for http://marathonswithamission.org/ Curtis was going to help me run conservatively for the first half and get the elusive negative split. Yes, Curtis who is a University of Louisville alumni was actually going to help pace a University of Kentucky alumni. It never ceases to amaze me how running brings people together.

The start of the Drake Well Marathon

The course began on a bridge near the actual Drake Well on a foggy morning in western Pennsylvania. The first mile was an 8:29 which was a little faster than where I wanted to be. Curtis and I had decided to run 8:40 miles for the first half of the race. It is hard not to get caught up in the excitement the first mile of a marathon. The second mile would take us up the first hill. We held back and let other runners pass us as we ran a conservative 10:03 mile. That was my slowest mile of the year. It hurt to see the number ten appear on my watch, but not nearly as bad as it would have if I pushed up the hill and destroyed my quads and hamstrings at mile two. Mile three was 8:13 but that is only because what goes up must also come down. It was on to mile four and the second hill of the day. I felt like the second hill was more challenging but not as long. The third mile was another conservative 9:54. This would be my slowest first four miles of the 31 marathons I have completed. I remained calm and stuck to the plan. There was another gradual climb at mile five which was a 9:10. The course was rolling after mile five, making it hard to run a consistent 8:40 pace for miles 6-9 (8:36, 8:18, 8:14, 8:41)

The Drake Well Marathon Course Elevation Chart

The scenic Drake Well Marathon Course

The bike path begins at mile 10. Curtis and I discussed how we felt there was a gradual incline on the bike path on the way out to the turn around at mile 17.5. Other runners on the course affirmed our suspicion of the steady incline. We were finally able to maintain a more consistent pace on the bike path. Curtis had a hard time keeping me back. Knowing the hills were behind me made me want to start banking a little more time already. On the bike path for miles 10-13 (8:28. 8:37, 8:35, 8:31) the pace became closer to the target 8:40 pace. I came through the half at 1:55:30 making this my slowest half split for 2011. It was now time to bring down the pace to just under 8:40 for a negative split. Miles 14-17 (8:37, 8:36, 8:35, 8:30) were exactly where I wanted to be. I approached the turn around point on the bike path at mile 17.5. I had seven and a half more miles on the bike path and it would all be downhill--wrong! Curtis said it best,

"I remember hearing about people who walked to and from school seven miles up hill both ways. Now we know they went to school in Titusville."

The reviews were dead on point--this bike path felt up hill both ways. This is where tenacity kicks in during a marathon. I had mentally prepared for a fast eight miles and a negative split on a decline but now realized I would be running the final miles on an incline. (For the record there is a gradual, steady incline on the seven and a half mile return on the bike path.) On the turn around I pushed as hard as I could. I knew I did not have my usual time banked to run a sub four hour marathon and to make matters worse, I would be running on an incline for 7.5 miles. I had to remain both mentally strong and consistent to run a sub four hour marathon. On the return I ran (8:38, 8:25, 8:42, 8:59, 9:05, 9:10, 9:15, 9:09) for miles 18-25.

Drake Well will be remembered as the
marathon where I got the elusive negative split!

The last mile comes off the bike path and takes you towards the finish on the track. There is something exciting and emotional about finishing on a track after running 26 miles. I picked up the pace for a 8:29 final mile. My final time was 3:50:19 which was good enough for my fourth top ten finish and second age group win of 2011. I had gotten the elusive negative split by seconds! As Stephen Covey says, "begin with the end in mind."

Top 10 finish and I won my age group

After the race I took a quick shower, checked out of the Caboose, and returned to the finish to cheer in a few friends such as John Leighton. My 27th sub four hour state will go down in the record books, not only as being the most challenging and rewarding course I have raced in 2011 but also the marathon where I ran my first negative split. Each race brings a new challenge, but distance running teaches one tenacity to overcome those challenges. It is the challenges that bring butterflies to my stomach leading up to race day, the nervous energy on marathon eve, and the excitement in the air on race morning. If the challenge was not there then the excitement and reward would not be either.

Carrollton Festival of Races Marathon--Michigan "When you get to the end of your rope, tie a knot and hang on."

2011-07-26T10:39:00.000-07:00

I put a great deal of thought and planning into which races I want to run for my 50sub4 quest. There are many great marathons available in each state, so I try to choose wisely. As much as I love running marathons, I hope to not have to repeat any states any time soon. The Carrollton Festival of Races Marathon in Michigan in July caught my attention for several reasons. First, I love racing in the summer when I am on a break from the rigor of teaching. Second, this festival benefits education. Almost all of the money from this marathon goes to a student scholarship fund. Being an educator, I could not possibly pass up the chance to run when I want, benefiting those I so love to help.

The race weekend commenced with a flight into Flint, Michigan. From there, I ventured to Saginaw where the race is held. I spent the day before the marathon exploring the Bavarian town of Frankenmuth. I left Frankenmuth to pick up my packet at Carrollton High School around 3:30. I had a chance to tell Craig Douglas, the race director who is also the superintendent of Carrollton Public Schools, how special this was for me to run a marathon during my quest that benefits education. I loved that students were volunteering at the packet pick-up and earning volunteer hours. Craig also informed me that the cross country team would be volunteering at the aid stations.

Later that evening, I reunited with my Marathon Maniac roommate for this weekend, Sheila from Fort Worth, Texas. Sheila and I met fellow Marathon Maniacs Dave Mari and Heather Zeigler for dinner at Olive Garden who drove up up from Chicago after just running a half marathon on Saturday morning. Needless to say, dinner was entertaining with this group of Marathon Maniacs. We spent time explaining to the young waitress why we would come all the way to Carrollton, Michigan from all over the country to run 26.2 miles. I sometimes forget that people do not "get" this marathon lifestyle. After dinner, I made a quick stop to buy my race day necessities--G2 and chocolate milk for my post-race drink. Then it was off to bed--6am start meant a 4:45 wake up call was in order!

Heather and Dave--love these two!

The morning of the race, I immediately saw I had my work cut out for me. I had been training really hard for the last two weeks in my hometown in Kentucky. I felt like I was finally getting in great shape with two weeks of consistent, quality training and healthy home cooked meals. The pampering from my parents helped a great deal, too! However, seeing that there were many women who came not only to qualify for the Boston Marathon but also for the Olympic trials in Houston, I knew that I did not need to go for the win or even try to place.

Talking with Obsie Birru about her olympic trials attempt

The weather was at 90% humidity at the start at 6am. This was my 11th marathon of the year and I still have 8 more sub four hour marathons to run this year. I made the executive decision to just get a sub-four marathon in Michigan and little more. Little did I know how much of a challenge just getting a marathon time starting with a "3" would be.The course consists of three 8.6 mile loops. During the first loop I noticed a couple of things with my body that were a little odd. I could not breathe, which is almost never a problem for me during a race. I know my body enough to know that I was working it harder than usual to run eight-minute miles. This humidity was no joke. Also, my legs felt a little heavy and tired from the training I had put in the last couple of weeks. I enjoyed taking in the scenery though and tried to just focus on that. All around me were beautiful farms, a bike path and a touch of residential neighborhoods. Carrollton is a very flat course. I can see why it would draw so much talent to qualify for Boston and even the Olympic trials. However, the weather (90% humidity) would prevent this from being a personal record kind of day for most everyone. After I completed the first loop I was already drenched in sweat.

The Carrollton Marathon Course

It was on to the second 8.6 mile loop. There was a big cheering section stationed in front of Carrollton High School which was also the starting and finishing location for the race. I got a boost from their energy and enthusiasm as they cheered us on to round two in tough conditions. On the second loop, I was so dehydrated that I was becoming disoriented. I had lost track of my splits and pace. The humidity had really taken it out of me and I was starting to doubt if I had a sub four hour marathon in me. My increasing stomach problems were not helping.

As I pressed on, I ran into Curtis who I had met at Carmel in June. He told me our half split was 1:50 and I knew that was at Boston qualifying pace for me (a 3:40 marathon time). However, I knew I had slowed down since the half-way point and as we approached mile 17, I wasn't getting any faster. My stomach problems due to the heat, humidity, and all of the Gatorade I was throwing down had caused me to purposely slow my pace. I was drinking two cups of Gatorade when available. I was afraid if I pushed harder my upset stomach might cause me to have a DNF as it did in Arizona when I dropped out at mile 18. It was decision-making time--push harder and risk a DNF or run conservatively and risk running a four hour marathon.

A top 10 finish on a tough day

On the final 8.6 mile loop, I was really contending with stomach problems which forced me to run even more cautiously. Approaching mile 18, I had flashbacks to Arizona and started to think this marathon may also be a failure. Just when I started to scope out the farm to see which patch of corn I should fertilize, I came across the only port-o-potty on the course. Talk about luck or as I prefer to say--divine intervention. I felt like a pit crew during a Nascar race. I actually timed myself. I lost less than a minute on my "pit stop"--not too bad, right? I could now push as hard as I needed without fear of bad things happening down below.

Coming out of the port-o-potty with five miles to race I told myself, "This is gut check time!" A couple of runners who knew of my quest gave me encouragement to finish strong. They told me I had a sub four if I could just maintain my pace. With their encouragement of "go get that sub 4" I went full throttle knowing it would be close. Having not been able to run faster because of my stomach issues, I had a lot left in the tank for this late in the race. The last three miles were intense. I was never so happy to see a school crossing sign. I knew I had my sub 4 in Michigan!

This is what racing in 90% humidity looks like.

I ran past the Carrollton High School sign and finished with a big smile. Dave Mari, who ran the half was waiting at the finish. His first words, "I was getting worried!" After finishing 9 of my 10 races this year in the 3:30s or 3:40s it was unusual for me to run a 3:56--my slowest race of the year but, still good enough for a top ten finish and 3rd in my age group among a group of very talented women. Ambulances had been on the course. He was unsure if one was for me; he was afraid I was going to go for a podium finish and explode in this weather. His next words, I will never forget--"I have never seen a girl sweat that much before." I was drenched! I do not think I had ever lost so much water weight during a race--somewhere between 5 to 6 pounds.

Final Time 3:56:27 (9:01 pace) That was a close one!

After the marathon, I reflected on my race while waiting for friends to finish. Even though this was my toughest and slowest marathon of 2011 out of 11 marathons, I proved to myself I can overcome 90% humidity, stomach problems, and tired legs. What I will take away from this marathon--confidence that I am capable of holding onto a sub four hour marathon when I am at the end of my rope.

Soon Heather would finish checking Michigan off her 50 state goal in tough conditions. Later, Sheila would also check Michigan off her 50 state marathon journey. This was a very eventful marathon--Obsie Birru annilated the course record (2:58) in an attempt to qualify for the Olympic trials after having missed it by a minute with a time of (2:46) in May; a Michigan couple got engaged at the finish; Curtis Workman completed his 44th marathon in his attempt to run 56 marathons in a year; and getting to check off my 26th sub 4 hour state--Michigan!

My 26th sub 4 hour state--Michigan and my 11th
marathon of 2011!

The camaraderie in this marathon was outstanding! Brutal humidity forged strong bonds among new and old friends, but that is what runners do in tough conditions -- and that is why runners are so unique! The camaraderie among the running community is one of the greatest joys of this quest!

Freedom Marathon--Oregon "Let The Countdown Begin: T-Minus 25 Marathons To Go!"

2011-07-05T19:58:00.000-07:00

My first sub four hour state--Chicago, 2006

In 2006, I ran my first sub four hour marathon at The Chicago Marathon. Within that time I have undergone a significant amount of life changes. I have seen heartache from relationships, I earned another degree, sold a home, bought a new home, coached my first cross country team as a head coach, and I have traveled the United States and seen several foreign countries. What has remained the same in my life is this goal of running a sub four hour marathon in each state. Life is full of change--some good and some bad. However, what has remained consistent and what I can control in my life--running.

Training in Portland the week before my 25th sub 4 hour state

This past week, I traveled over a thousand miles around the beautiful state of Oregon. I did not just see Oregon but, I ran in 5 beautiful cities. Coming off of the Seattle Marathon last week, it was probably not in my best interest to run 36 miles in between two marathons but, I did not want to miss out on the chance to run in such a scenic, running haven. I wanted to take in the state in the best way I knew how--by running on its shores, mountains and forests.

Track Town, USA--Eugene, Oregon

I wanted to also reflect on reaching the half way mark of my goal on Sunday at The Freedom Marathon. I can not think of a better place to reflect on this milestone marathon than Track Town USA--Eugene, Oregon. I visited Hayward Field, Pre's memorial rock, and ran on Pre's running trail around the University of Oregon. I reflected not only on my quest but, all the ways running has shaped my life.

The Start of the Freedom Marathon

I was enthusiastic about running The Freedom Marathon to benefit the Wounded Warrior Project. With a quest that has me traveling to each state around this amazing country, it seemed fitting to run The Freedom Marathon in support of the Wounded Warrior Project for this milestone marathon. When I got to the race on Sunday morning, I was a little scared. I saw over 20 runners take off down the course. I thought I arrived late. I soon realized, there were an abundance of runners in the early start because of the predicted heat and humidity. The race began and I was a front runner. I was the lead woman. There were two other male runners with me for the first couple of miles. I pulled back after a couple of miles into the race so I could run my own race. The Freedom Marathon course consists of a 6.5 mile bike path (out and back) that you repeat once. The first 6.5 miles felt good. I know what you are thinking, "it always does!"

The final half mile of the Freedom Marathon

I was now running in second place of the second start. On the way back, I still felt strong but, I was running alone and did not have anyone to work with me to push the pace. I came through the half at 1:50.40. Little did I know, the lead woman, Rebecca Yi, in the early start had also come through the half at 1:50.40--exactly. I got my half split and continued to run out on the course for another 6.5 miles hoping to gain some ground on the lead male runner. What I will remember most about the Freedom Marathon is the encouragement from all of the Marathon Maniacs on the course. With this small marathon being an out and back course, you saw everyone several times. Everyone knew and supported each other. On the final 6.5 mile stretch, I knew I had a sub four hour marathon. However, I was unsure if I had the win. I saw a couple of women who seemed to be running fast from the early start but, I was uncertain of their pace. I knew it would be a close race. I gave it everything I had in the final stretch.

Final Time 3:49:12 (8:44 pace)

When I finished everyone was cheering. I thought I had won! I immediately asked if anyone ran faster in the early start. I had lost by 38 seconds. The Freedom Marathon was not a great race for me. It was the 38 seconds that caught me off guard. It would have been nice to win the half way mark of my quest in Oregon. I think if we had been racing head to head I could have found another gear for the win but, so could Rebecca. My goal was under four hours and healthy and I finished in 3:49 and runner-up. I will take it! The Freedom Marathon marked a milestone as I reached the half way point in my quest to run a sub four hour marathon in each state.

This quest gives me a purpose and clarity. It is the goal itself which drives me to finish the last 25 sub four hour marathons--not the accolades, not the possibility of sponsorships, and not the hardware. This is personal. This quest is a goal that no one can take from me. It is what I can accomplish with persistence and commitment to a sport I love. I look forward to counting down the final 25 marathons and visiting 25 new states. I know there are countless memories, enduring friendships, and astounding new places that I will encounter along this final journey.

Seattle RnR Marathon--Washington "A Setback Is A Setup For A Comeback!"

2011-07-04T20:13:00.000-07:00

2010 RnR Seattle Marathon (Time 4:01)
The 2010 Seattle RnR is my only 4 hour marathon since I began
50sub4 in October, 2005 at the Chicago Marathon.

Last summer, I ran the 2010 Rock n Roll Seattle Marathon as part of my goal to run a sub four hour marathon in each state. I finished the 2010 Rock n Roll Seattle Marathon with a time of 4:01. Yes, I flew four hours across the country to miss a sub four hour marathon in Washington by a minute! However, I was unaware I was racing with anemia and severely low ferritin levels. In the fall of 2010, doctors searched to find answers for my fatigue. Cindy Sims, the president of the Peachtree Ridge High School cross country booster club where I coached, was a huge support during this time of uncertainty. Cindy, whose son Austin is a cancer survivor went on to become one of the school's top cross country runners. Her family had overcome a lot. She was a rock for me as she sat in emergency rooms and doctors' offices while in pursuit of answers. She knew how to get those answers and medical records from doctors. I strongly believe that without her help I could still be searching for answers. My cousin, Chris Morris, who is a doctor in Texas was the only person who could give me hope while the doctors were testing me for neurological disorders that could have ended my running career. He reassured me that diagnosis often times can take months and even years but, he felt everything would be okay. I decided to run this race for both Chris and Cindy. Going into the 2011 Rock n Roll Marathon, I knew this race was not just for me but, for the people who were there for me during a humbling period of my life.

After coaching cross country for a decade, I have often times reminded athletes that the course is not the enemy and a mentally strong athlete should never go into a race looking at a course with a negative attitude. I was eating my words, I remembered that I was not fond of the second half of this course. I spent the week before the race getting mentally ready to race on a course in which I had only known failure. I was running The Rock n Roll Seattle Marathon not because there are no other options in the state of Washington, but to prove a point. That point--to prove that on my ninth sub four hour marathon of 2011, I could run a sub four marathon on a course where success had alluded me in 2010.

Doing a little shopping after the expo at Pike's Place Market

On Friday, I went to the expo at Quest Field where I picked up my packet. I met Cheri Fiorucci, a Marathon Maniac from Washington who I had been communicating with for months. I spent the rest of the day relaxing at Starbucks (not too hard to find in Seattle) and snacking on fresh fruit from Pike's Place Market. I was not in Seattle to be a tourist--I had a purpose. I went back to the hotel where I took a nap and tried to recover from my flight that arrived at 1am. I remembered from last year, flying from the Southeastern US to the Pacific Northwest left me feeling fatigued for a couple of days. This time I would learn from my mistakes--so I rested.

I came through the half split at an (8:04 pace)

The race began, I soon realized my legs felt good and the cool Seattle temperatures felt even better (in contrast to the heat and humidity I had been training in this summer in Atlanta.) I decided that I would try to hold a sub eight minute pace for as long as possible. The race starts in Tukwila which is my favorite part of the course. It is relatively flat with scenic views of lakes and mountains. The first eight miles, I was running with some strong determination and beautiful scenery for inspiration. My splits for miles 1-8 (7:40, 7:59, 8:02, 7:54, 7:48, 7:49, 7:45, 7:50)
I ran into Terry Sentinella, who was pacing the 3:30 pace group. Terry gave me some words of encouragement. I continued to run on a personal record pace for miles 9-16 (8:17, 8:30, 8:07, 8:37, 8:35, 8:37, 8:39, 8:40)

Starting to slow on the hills I ran a 2:34 at the 30k split (8:18 pace)

The second part of the course is anything but appealing. The course has a series of hills from miles 17-20 in which two miles have a mile incline. My pace started to slow and I remembered why I struggled on this course a year earlier. I will admit, I did not do the hill training I should have before this race. It showed in my splits in those hilly miles 17-20 (9:08, 9:29, 8:30, 9:18).

The second half of the Seattle Marathon has a steady incline until mile 20

I picked up the pace for mile 21 and ran a 8:30. Unfortunately, my legs were finished and the next five miles would be both a mental and physical struggle. For miles 22-26 I ran (9:23, 9:21, 9:28, 9:00 and 9:25) Even though I struggled at the end of the race, I finished with a 15 minute course personal record--3:46.

Checking off Washington--Time 3:46:48 (8:39 pace)

I received my medal and walked over to the family reunion area. The happiness of finding success on this course had distracted me from the pain in my hamstrings. I did not want to walk one more step or even stand for that matter. I fell down in the parking lot and ended up in the medical tent. While laying there, I thought about my race. I did not run the most strategical race. I did run with my heart. I raced not only for myself but, for the people who supported me last fall when I was scared my running days may only be viewed in a rear view mirror. Sometimes, in running and in life it is better to go with your heart than to use logic. The end result was not too bad--my 9th sub four hour marathon of 2011, my 24th lifetime sub four hour state, and a 15 minute course personal record. It is nice to be able to look back and see how far I have come in a year with the help of some very special people in my life.

15 minute RnR Seattle Course PR

2010 and 2011 Race Breakdown

5k 10k 9 mile Half

2010 26:06 53:09 1:17.04 1:56.14

2011 24:06 48:14 1:11.04 1:45.48

30k 24 mile Finish

2010 2:48.29 3:40.08 4:01.07

2011 2:34.58 3:26.47 3:46.48

Carmel Marathon--Indiana "It's rude to count people as you pass them. Well, out loud at least."

2011-06-13T23:45:00.000-07:00

When looking to add another summer race to my 2011 marathon schedule, I came across the Carmel Marathon. I knew the name sounded familiar. Then I remembered, Carmel High School has the best test scores in the nation. Having been an educator for a decade and having three degrees in education, I had studied and seen movies on this award-winning high school. I decided if the city of Carmel could produce one of the nations top high schools, they could also provide a stellar inaugural marathon. I'm sure that is not how most would chose a marathon.

The week leading up to the Carmel Marathon, I was nervous about the heat. Temperatures were consistently in the 90s in Carmel. It had been hot and humid in Indiana for weeks. The Sunburst Marathon in Indiana (a few weeks prior to this race) had been black flagged for heat and the course closed early. I spent the two weeks after the Vermont Marathon putting in time in the midday heat, humidity and poor air quality of Atlanta to prepare for a hot summer marathon in Indiana. I knew I could not control the weather, but I could acclimate myself.

Carmel, Indiana:
voted the 14th best place to live by CNN Money Magazine

Driving into Carmel from Indianapolis, I knew the course was going to be beautiful. The town of Carmel has that yuppie Upper East Side feel to it, but with the warmth of a small town. One can see why it was voted the 14th best place to live by CNN Money Magazine. I went to the expo at the Monon Community Center, picked up my race packet, and bought my new favorite running accessory--ChicaBands. I immediately checked into the award winning Hampton Inn. (I soon learned that everything in this overachieving city is award winning.)

Meeting fellow Marathon Maniacs

The race started at The Palladium (one of three complexes in the entire world that is said to have perfect acoustics.) At the Palladium, I got to meet several Marathon Maniacs--Heather Zeigler, Nicholas Norfolk, and Brian Wright--just to name a few. We took our group Marathon Maniac photo, talked about upcoming summer races, and discussed the course we were about to venture onto in mere minutes.

When the race began I tried to stay with the 3:30 pace group for the first couple of miles to test my legs and see how my body was going to react to the pace. I stayed with the 3:30 pace group for the first three miles with pacer David Corfman. Miles 1-3 were right on 3:30 pace (7:55, 7:54, 8:01) I realized very soon that today was not going to be the making of a personal record. I did not taper for the Carmel Marathon--putting in 40 miles the week of the race. My primary concern had been to train in the heat and humidity to get acclimated to summer racing conditions.

My next goal was to stay on a Boston Marathon qualifying pace for as long as possible. I needed to run an 8:20 mile pace. Miles 4-11, I was close to where I wanted to be (8:20, 8:21, 8:25, 8:20, 8:17, 8:23, 8:24, 8:20). The course took us onto a beautiful bike path that was flat and shaded. The course is not entirely flat. I have to admit, I never looked at the elevation chart. I know, who does that? I assumed it would be flat. Growing up in neighboring Kentucky, I had driven through Indiana my entire life. The one thing I remember about those road trips--flat. Well, I soon discovered Carmel has a few climbs. Around mile 12, it started to show in my mile splits. I managed to keep an even pace for miles 12-13 (8:44, 8:40) even though this was the biggest incline of the day. I came through the half on pace to Boston qualify at 1:50 and in 199th place. However, to Boston qualify I knew that the remainder of my mile splits would have to be 8:20 and that was not realistic--not in this humidity. I made a new goal to keep myself focused and to give myself some room in case the temperature soared the last 10k. I decided that nine minute miles were unacceptable. I did not want to see the number nine appear on my watch. Oh, the mind games I play with myself to stay focused for 26.2 miles. As they say, "running is a mental sport and we are all insane." Miles 14-19, I kept each split under nine minutes (8:45, 8:47, 8:59, 8:45, 8:41, 8:57.) Uh-um, I will go ahead and now confess that I ran a bit of a fartlek workout when I saw I was close to hitting nine minute miles. I came through the mile 20 checkpoint at 2:52.

1:50 and in 199th place at the half split

With only a 10k remaining, I knew I had an hour and eight minutes to run six miles. I lost focus--I was hitting the mental wall. I remember saying to myself "just keep it under 10 minute miles." For miles 20-21 I ran a ( 9:23 and 9:05) Even in my semi-delirious, dehydrated state I knew this pace was too easy. I decided to finish strong and keep my splits under nine minute miles. I have discovered, the last 10k is more of a mental wall than a physical wall I have to break through. I had been following Tricia all day. She looked strong, so I tried to follow her momentum. I did my best to break down that wall by playing "the nine mile split is unacceptable game" with myself. Miles 22-25 I ran (8:58, 8:46, 8:57, 8:58). Once again, I will confess that I kicked to a few of those mile markers. The last mile was my favorite--running through the Arts and Design District of Carmel where everyone was cheering from restaurants and street corners. The residents of Carmel made the last mile the celebration mile. This is the only mile of the race where it is okay to hear, "You are almost there." It does very little for me when I hear it at mile 18. I love it when marathons have a sign that says, "a half mile to go!"

I passed 62 runners in the second half of the race.
Time--3:48:16 (8:42 pace)

It lets you know when it is okay to make that final push to the finish. Well, unless the last half mile is uphill--it was. I passed a female runner who asked a police officer, "Who did this to us?" I almost laughed, but I was too tired. I surged up the hill, turned the corner and saw what I had been searching for the last 26 miles--the finish. Mile 26 was a 9:15. I was hoping for a sub four hour marathon in tough summer racing conditions--I got it. My final time-- 3:48:16 (8:42 pace). I finished 137th overall--which meant I passed 62 runners in the second half of the race. After the race, they handed me my favorite post race recovery drink--chocolate milk. With my chocolate milk and my medal, I ventured over to the the results table where I was told I won my age group. I came in 2nd to the overall female finisher making me the age group winner. After placing 4th in two marathons and the Sarasota Half Marathon this year, I had finally won an age group award. Yes, I am the winner of The Triple Lakes Trail Marathon and I was runner up at the Moab Marathon this year but I had never placed in my age group in a marathon with this much talent. I caught the shuttle back to the hotel where I had a chance to thank Tricia for her help on the course and chat with the 3:30 pacer, David Corfman.

Meeting volunteer, Sara Devoss

Before returning home I wanted to go back to the finish one last time to enjoy Carmel. I met Sara Devoss, one of the many nice volunteers who would soon go from being a volunteer to a friend. I can not say enough great things about the residents and volunteers of Carmel. If there was an ESPY Award for friendliest volunteers or best inaugural marathon--Carmel would win both of those, too! It would go nicely with the city's other awards.

15th overall female & I won my age group!

Vermont City Marathon "You have a choice. You can throw in the towel, or you can use it to wipe the sweat off of your face."

2011-06-02T22:12:00.000-07:00

On Friday May 27th, I completed my 10th year as a Spanish teacher. I had decided to commence the start of my summer vacation by running The Vermont City Marathon on Memorial Day Weekend. The only negative I could foresee--traversing the world's busiest airport, Atlanta Hartsfield-Jackson International Airport, on Memorial Day Weekend. Surprisingly, Atlanta was a breeze. My 5:20pm flight to JFK was on time. Even the departure from JFK was easy. However, problems began when we could not land in Burlington for fog--yes, fog! The plane was routed to Albany, NY where we sat on a chartered runway for over two and a half hours. To make matters worse, during that time the toilet started to overflow. The plane reeked, but we could not exit. I kept looking for cameras to see if this was a joke--unfortunately it was not. We were then told we would be flying back to New York City. Once we arrived to JFK at 2:30 in the morning, I was told there were no more flights available to Burlington until Monday. The only method of arriving to Burlington--a Mercedes provided by Delta.

Church Street Market Place in Burlington

I arrived in Burlington at 9:30am the following day. By now, I had been traveling for almost 17 hours. I went straight to the expo, picked up my race packet, and bought my new shoes which I raced in the following day. (I never "break in" running shoes.) I visited the expo and met fellow Marathon Maniacs Dave Mari and Laura Skladzinski.

I finally arrived to my hotel around 11:00 am. I tried to sleep but realized that was not going to happen. I was too nervous about the humid weather predictions and what the previous night was going to do to my race. I ventured to Church Street Market Place where I ran across a sale at Banana Republic. Shopping makes everything better--right ladies! Burlington is a beautiful city and if not for the -20 degree winters, it would be the perfect town. Later that night, I went back to Church Street Market Place for dinner. After 17 hours of traveling and a hard push to finish the school year, I was finally able to relax, enjoy dinner and enjoy the ambiance of Church Street Market Place. After dinner, it was finally time for me to sleep.

Feeling good the first 8 miles (low health risk)

The morning of the race, it was raining. It looked as if we may have escaped the weather predictions that had everyone nervous. The rain kept things cool in the beginning. At the aid stations the signs advised us we were still racing under low health risk for the first 8 miles. (8:05, 7:53, 7:58, 7:49, 8:05, 8:04, 8:19, 8:31) I was hopeful I could stay on a personal record pace if the weather continued to cooperate. The first hill at mile 9 was an 8:52. I bounced back at mile 10--7:49 by taking advantage of a downhill mile. However, I really started to feel fatigued from lack of sleep. I also realized humidity was taking a toll. The health risk was changed to moderate. At this point in the race I realized adjustments were needed. I ran (8:52, 9:07, 8:53) for miles 11-13.

I came through the half at 1:49:08

I came through the half at 1:49:08. I was barely on pace for a Boston Qualifier. Knowing how much the humidity was taking a toll on my pace, I was becoming increasingly nervous about the second half of the race. There were so many negative thoughts going through my mind at the half way mark--lack of sleep from travel, dehydration, being exhausted from finishing the school year on Friday, etc. I had to shut my mind down and get into a zone where I only focused on the moment. I was not going to throw in the towel; it was time to be relentless!

Mile 16: The Taiko drummers helped us forge up Battery Hill

My last miles under 9 minutes would be miles 14-15 (8:51 and 8:57) My slowest mile of the day was mile 16--a 9:59! Yikes! However, looking at the elevation chart one can see The Hill! There were Taiko drummers at mile 16 helping us march up Battery Hill, but it felt more like a death march as the temperatures and humidity soared.

The Vermont City Marathon has 2 significant hills!

The bike path provided some much needed shade but
did very little to help with the humidity..

My mile splits were slowing as I was no longer running under nine minute miles for miles 17-20 (9:23, 9:04, 9:30, 9:29) The residents and volunteers were very supportive. They kept reminding us that we were almost to the bike path. I was uncertain what was so special about "this bike path." I would soon realize the bike path provided precious shade. I had an hour to run 6 miles in order to run a sub four hour marathon and check Vermont off of my 50sub4 quest. I decided to play it safe. With no chance of getting a personal record or a Boston qualifying time, I decided to run the last six miles conservatively to secure a sub four marathon.

This was a common scene with the high risk health conditions

Checking off my 22nd state--Vermont and
passing 76 runners in the last 6 miles.

The last six miles I ran (9:24, 9:32, 9:42, 9:29, 9:27 9:49). My final time was 3:52. I passed 76 runners in the last 6 miles which is a true testament to the tough conditions because I most assuredly did not go full throttle to the finish. I was impressed with this well-organized marathon. The course is beautiful, and the support was amazing! It felt as though the entire Burlington community came out--from the crowds at the Church Street Market Place to the drums pulling us up that dreadful hill at mile 16. Burlington, you made this marathon a very memorable Memorial weekend.

I wanted a personal record at The Vermont City Marathon. I have learned with marathons, one can only prepare for but not plan a personal record. There are too many factors that we (marathon runners) do not have in the realm of our control--weather, travel, etc. As the Rolling Stones sing, "You can't always get what you want. But if you try sometimes well you might find . You get what you need." I got exactly what I needed--a sub four hour marathon in Vermont!