Running with Inexperience - Maleah's Story

I am not a runner.  I am not an athlete.  I run with inexperience and I just completed my first half marathon.

My journey began 2-1/2 years ago.  I found myself winded from running up the stairs with a basket full of laundry.  I had two kids in two years and worked full time.  I was exhausted and out of shape.  I needed to exercise and I had no free time to do it in.  So I started the program 'Couch to 5k'.  I ran on Monday, Wednesdays, and Fridays.  My husband joined me and ran opposite of me on Tuesdays, Thursdays, and Saturdays.  We woke up early and ran through our neighborhood.  One parent was running while the other one got the girls up and fed them breakfast.  I ran my first 5k 12 weeks later.  I ended up with an injury at 10 weeks and finished the program with an inflamed sciatic nerve.  I quit exercising completely after that and nursed my injury.

Last summer, it was my husband's turn to come up with a crazy exercise plan. Together we started P90x.  We made it 45 of the 90 days.  The program was amazing! It kicked my butt (in a good way).  I may not have finished the full program but I did get stronger.  A couple months later I ran my second 5k without injury and it actually felt good to run.  That is when I made my new goal - 13.1!

I spent the months of October-December running 1-2 times a week, anywhere from 2-3 miles each time.  I also did Yoga once a week to help with flexibility.  I am not flexible at all by nature.  In January, I started training with my friend (and your wonderful blog host) Jeanette.  I committed myself to working out 6 days a week.  My basic plan included 2 shorts runs per week (2-4 miles) and one long run on the weekend.  I added in interval training or an exercise bike plus Yoga each week.  I had a lot of firsts during my training. Running in the rain, the slush, and the snow.  Running longer distances than I ever had before.

In March, I completed my first long distance race, the Papa John's 10-miler, with my friend Jeanette by my side.  It was a great, albeit challenging course through Iroquois Park.  We used it as a practice race so that I could get a feel for the water stations and eating carbs mid-race.

On April 19th, I completed my goal and ran 13.1 miles at the Kentucky Derby Festival Half Marathon.  The weather was amazing.  The course was interesting, weaving through downtown Louisville and running inside Churchill Downs.  The crowd cheering along the way was very motivating.  It felt so good finishing such a long race and accomplishing such a big goal.  I hope to do it again next year!

Thanks, Maleah for sharing your story. You did a great job training and it showed in the races! 

Race Report: Backside Trail Half Marathon - April 27, 2014

pre-race

For the first time, I ran two half marathons in back-to-back weekends. I'm just a "run for fun and sign up for races to stay motivated" type person, so I was looking forward to this challenge. About the only thing the two races had in common was the distance. (The Derby Festival Half Marathon review was posted last week if you are interested.) My brother and husband joined me in this race. It is always more fun racing with people you know!

Packet pick-up was easy. We picked up the packet the evening before at Quest Outdoors in St. Matthews, but it would have been just as easy picking it up race day. We had to sign-in race day so they could cross us off as we finished to make sure everyone who started the race finished.

The Backside Trail Half/Marathon had about 130 people racing as compared to the 15,000+ people running last weekend. We started near the basketball courts at Seneca - giving plenty of time to get in your pace before heading into trails through Seneca and Cherokee Parks. Most of the trails were single tracks, so if you wanted to pass you just told the person in front, "On your left." Pink ribbons and pink paint on the ground helped guide you on the trails which was helpful. There were about 4 water stops with food, but they recommended running with  a hydration pack. I ran with my camel pack with water and a Larabar. The trails were dry and well maintained by the KYMBA (I hear, so thanks for keeping them up!). I was impressed with a few of the sections with steep rocks and roots thinking that mountain bikers go through there! There was one creek crossing, a few stairs, and a log or two to cross over which is always fun in trail runs.

 I could tell a big difference in this race wearing trail shoes versus trainers I had worn in the Siltstone half back in November. The traction was good and I had less ankle turns. I still had my normal toe blisters and blood blisters on my feet though from the hills on the course.

running down the finish line

Unfortunately, there were no mile markers, and my Garmin, as expected, was not very good in the woods. With that being said, I thought I had 3 more miles to go until I realized it was more like 300yards and I could see the finish line. This made sense to me know why I felt like mile 8 and 9 were so long - made me laugh.  After crossing the finishing line, I grabbed my finisher's medal and some water. They had a table where you could pick a piece of gear - from smartwool socks to visors to water bottles which was pretty awesome to have!

A thing I like about trail racing is the people I meet while running. I tend to have more conversations with them. A met a guy who completed an ironman back in 2011, one that this was his first trail race and first half marathon, and another one that ran with a picture of his wife and daughter on his camel back.

My next adventure is in May. It will be my first adventure race. It is a 4 hour race with orienteering, biking, canoeing, and running. I'm pretty excited to be teamed up with my husband, so I guess I better get the dust off my mountain bike now that I have these half marathons behind me.

Until the next race report, have fun training and getting your 'fit in'.

Laura's Fitness Journey

As I settle into my couch, feet propped up, watching the fitness gurus of our 2014 winter Olympics, it's pretty humbling.  Their dedication and guts- seriously could not stomach skiing down the side of a mountain- put in perspective my wavering journey of fitness.  I am constantly inspired by the stories of these athletes and many others who seek and push the limits of their bodies.  I want to push myself but only do so on occasion (in FAR less risky venues).  But my fitness journey is more of a ebb and flow of making excuses mixed with inspired goal-setting... in the recent years, it has been marked by signing up for road races only to rediscover my internal motivation.

FIT in childhood-

Exercise began, for me, as it does for many- playing childhood sports.  Starting in 3rd grade, I joined the basketball team at my small grade school.  The sport stuck and I competed through my high school graduation. Though my high school basketball career left much to be desired, I regained my love for the sport in late night college pick-up games- and I finally appreciated the exercise it provided (since gaining my freshman 20).  Throughout my elementary-high school years, I experimented with volleyball, soccer, then golf, and finally, track & field.  It wasn't an anomally to be a 3-season athlete at my alumnus, Mater Dei, in Evansville, Indiana.  

But, I never really thought about sports in terms of a workout, getting fit or getting to check off my exercise time.  Sports were just an avenue to stay occupied and a fun social outlet.  Fortunately, that outlet continued to be an option through college: I was elated and shocked to receive a scholarship at Murray State University, to throw discus and javelin for the next four years.

FIT in college-

This was when exercise turned into a job...track & field was fun, don't get me wrong, but daily and sometimes twice daily practice helped for it's spark to get dimmer over time.  Competing at Murray State, a smaller Division 1 University, I was privileged to get the opportunity to compete and get paid doing so.  I got a 4-year ticket to motivational training, pre-planned workouts, and LOTS of strength training- though I didn't appreciate it then. I realized I didn't have the passion that others shared, my (future) husband included.  He'd been recruited to pole vault at MSU the same year, only to find out that the men's team was cut as a scholarship program, due to Title IV...so, in essence, I took his scholarship ;).  As my 4 years continued, I told him he deserved it more- he wanted to compete. I just wanted the tuition assistance and, occasionally, to work out. I was also increasingly self conscious about the muscle I was gaining from heavy weight lifting.  Bulking up didn't exactly make me feel feminine.

So, that's where my love/hate relationship began. I felt less than feminine building muscle and gained my freshman 15 fast, before the end of my 1st semester.  I'd never really weighed myself prior to college and didn't think about what I ate, until then.  All of the sudden, I realized something was wrong with my body.  It was changing and I needed to actually exercise outside of track and field- but didn't know how.  All I knew was that the distance runners looked pretty slim and in shape.  So, I signed up for my first mini-marathon- 13.1 miles and the training it required couldn't hurt.  I signed up my sophomore year in college, ran it in a little over 2 hours, and thought, this running thing isn't as awful as I thought. Unfortunately, my coach wasn't happy with me when he found out about my min- it compromised my thrower's training, he said.  So, I found other ways to work out, to hopefully slim down my bulky arms- I continued to experiment with yoga, various fitness classes, and biking to and from classes. 

FIT in Adulthood

9 years, 2 children (and one on the way), and jobs/motherhood/moving in between, I'm learning more from fitness than I ever thought possible.  Fitness and exercise are no longer about controlling me with a checklist or a begrudging "job." It's about taking ownership of my journey.  Fitness continues to teach me that:

1. It's a PRIVILEGE what my body can do- I know there are many people who only wish for the God-given abilities that my legs and arms provide each day. Exercise is expressing my gratitude for this GIFT, and to continue to improve it, rather than remain stagnant.

2. Fitness benefits are far BEYOND a "better" body," instead reaching my soul in ways that therapy, shopping, or happy hours cannot provide (although a good glass of wine is second ;). Exercise is, without a doubt, the best stress reliever out there. Coupled with a scenic trail or natural setting, I get time in God's creation, to talk with Him about whatever's plaguing my mind while moving my legs.  I could expand on this benefit for days, but I'll spare you.

3.  Fitness is a calling, a desire to "keep our earthly vessels holy," and a must in motherhood in my opinion- to model for our children the value of caring for ourselves and for our children's children- that we might be healthy enough one day to enjoy our time with them.  AND, exercise is the ULTIMATE way to engage with our loved ones, playfully, outdoors, far away from screens, noise, and encouraging our loved ones to improve themselves, rather than sit idly.

My journey continues, as baby #3 is due one month from now. I'm feeling 100% better at 36 weeks than with my first 2, pushing myself to keep up my exercise this time around.  Crazy as it sounds, I'm craving my first trail run post pardum, but that time will come eventually.  My hope for now is that, in adopting a lifestyle of fitness, my children will as well.  And one day, when I'm making excuses and feeling lazy, they'll take me by the hand and lead me down the trails that we've traveled so many times together already.

Derby Festival Half Marathon - April 19, 2014

After four months of preparing, the big race has come and gone. I loved this year's slogan on the  Derby Festival Mini Marathon/Marathon t-shirts, "It's not a race. It's an experience." There were so many things to see and read during the 13.1miles. Even just training to run the distance is an experience and creates memories. The Kentucky Derby Half had over 15000 participants this year and my friend and I were part of this crazy early morning run this year.

We arrived to the race scene about 6:30am - an hour before race start. We found parking easily along River Road right by the people's bridge which was close to the finish line. It was a little chilly so we wore garbage bags to stay warm so we did not need to check any gear. About 7am, we threw away our garbage bags and headed to the middle of corral D. It was not too cold in the middle of the runners. Before long, we were walking towards the start line. It took about 10 minutes after the race started for us to cross the start line, but once we did we were able to start running.

Along the course, family and friends were cheering with cow bells and signs. A few places had some music - I especially liked the high school drum corps. The hydration stations were pretty easy to get through. I typically run to almost the end and then walk while I drink the water. A highlight of the race is, of course, running in Churchill Downs. There were some horses practicing on the track that was neat to see. This is another good stop if you have to use the restrooms - lots of them in the in-field. Once out of Churchill Downs, we had about 5 more miles to go.

With about a few miles left,  a golf cart on the marathon side was clearing the way for the first female marathon running coming to the end. I was excited about this, but we ended up picking our pace up out of excitement and feeling good so we did not see the marathon female winner finish. We crossed the line with our hands up high! We made it and felt great! Quinoa, my friend and training partner, did an amazing job finishing her first half marathon. She was even talking about doing another one before we had even made it to the car!

After the race, there was plenty of bananas, granola bars, bagels, Powerade, chocolate milk, and water for the racers to enjoy. A huge thank to all the volunteers, cops, behind the scenes workers and others for all their hard work for such a huge event! The weather was absolutely beautiful for our race. It makes training in all the crazy weather this winter worth it having sunny weather for the race.

If you have not ever run a race, I highly encourage you to pick one out - whether it is a 5K or a marathon. It is an experience to be with all those runners and crowd cheering for you.

So onto my next race - Backside Trail Half-marathon in Cherokee. It will be my second race being matched up for my buddy - Kaiya from I RUN 4 and second trail half. Can't wait!

Twas the Night Before The Derby Half.....

A little bedtime story for Derby Race Eve from Gone For a Run

‘Twas the night before the race and all through the state,
Runners were carb loading, hoping for a great pace.
Their race day clothes were hung with such care,
Along with the gels, watches and bibs all there.

The many weeks of training were not very fun,
Hill repeats, fartleks and long runs were done.
Hydration intake has all been perfected,
Thankfully no major pains were detected.

When race day arrives runners will fill the streets,
And into their corrals they eagerly retreat.
Setting their watches, as they run through the start,
We bid them all a good race admiring their dedication and heart.

As miles pass by they run with all their might,
Water and fuel stations were a very welcome sight.
The crowds were all cheering and having a good time,
Giving the runners high fives all down the line.

When what to their wondering eyes should appear?
But the finish line with gleaming medals ever so near.
Endorphins are dancing all around in their heads,
It’s time for celebrations and then straight to bed.

May your running always be such a wonderful delight,
Happy running to all and to all a good night!

Happy Running to all the runners running a race tomorrow!

Race Week!

The next two weekends will be a first for me. I am running two races - 8 days apart! I have never run two half marathons in a row, so I am excited to see how I do. It is like I have 2 weeks of tapering!  You know you have worked hard for several months and now you get to enjoy your hard work by taking it a littler easier!

My first race is this Saturday - Derby! The last time I ran this, I was in college and the course went through Iroquois Park still, so it has been a long while. I am excited to run this race with my friend who earned her nickname, Quinoa, in the Papa John's 10miler. She set the record on how many times you can say quinoa in a race, I think. It will be her first half marathon - longest run to date! I have been training with Quinoa since January. We have been meeting on the weekends for our long runs. She is ready to rock and run on Saturday!

Also, this Saturday will be my first race where I have been matched with my I Run 4 buddy. I Run 4 is a program that matches runners with others who cannot run. You get to dedicate your runs and races to them, but also build a friendship with them and their families.

My second race is the Backside Trail Half marathon. This is a trail run through Cherokee park. I have only run in one other trail half (Siltstone) and enjoyed it. Trail running is a different experience from road racing. Between watching the footing, sharper turns, and hills, it is a bit tougher in my opinion - more challenging. I enjoy taking on challenges to see how I handle them. Challenges just make you stronger!

There are lots of articles on taper week so just google to learn from the experts.

But here my top 5 things I keep in mind the weeks I taper:

• Hydration - all weeklong - think about your water intake and make sure you are drinking
• Nutrition - eat like you have during your training - eat some more carbs as the race draws near
• Rest - rest as much as you can - I typically do not sleep well the next before a race, but I know the previous nights' sleeps (and adrenal) will help me be well enough rested for the race
• Goals - re-examine my goals from when I started my training. I still like to have realistic goals for the race based on my training. I am a social runner, so I am not set out to medal, but just to better myself.  I have multiple goals too. Things can pop up unexpectedly during the race, and so having multiple goals can help you to keep running and going during the race.
• Positive Thinking - just good practice all the time - Visual yourself after you finished the race! You can see yourself finishing. You know you can do what you have set your mind to do and your body will follow.

Good luck to all the racers this weekend! Remember to take everything in - it is such an experience being with all those crazy runners for 13.1miles! Not everyone can do this, so consider yourself pretty blessed to be able to participate and enjoy the moment!

CycLOUvia - Frankfort Ave

Spring has sprung and we were able to have our first family bike ride ever at CycLOUvia on Sunday! CycLOUvia was held on Frankfort Ave between Stilz and Pope. It was a 2 mile stretched of closed roads - just opened to pedestrians to bikers and all in between from 2-6pm. From its website, "CycLOUvia events also meet the goals of the city’s Healthy Hometown Movement, which helps to establish healthier places, programs and policies toward making Louisville one of the healthiest cities in the country."

My whole family enjoyed the atmosphere and was a great experience for my 6 year old to practice biking in a friendly and leisurely moving crowd.  It was an experience in itself to see all the different bikes out - snail looking bike, unicycle - with gears, tandems, and even old fashioned high wheel bike.

There was also live music spread out through the open road. Plenty of activities for the kids such as learning how to make braille at the American Printing House and the library was open. You could have easily had dinner, but we just opted for some ice cream. There was a few stations to have your bike tuned up too. In addition, CycLOUvia had Waterstep containers for people to donated gently used shoes as well.

We are already looking forward the next one. Follow them on facebook for more information. Definitely a fun way to get some fit in!

Weekend Workouts April 11, 12, 13

Did you make it through the first week back after springbreak? If you haven't noticed, spring is sure making her presence with all this rain. Fortunately, the weather does not matter, there is always something you can do in the area to get some exercise!

Here are some highlights from calendar. Check the calendar out for more options!

Friday: 
Acro Yoga - You Do Yoga - Donation Based

Saturday:
Breakfast Club - Free group fitness - Big Four Bridge Lawn
Bike 101 Maintenance - Free class, pre-registration needed - VO2 Multisport
River Canoeing Class - Jefferson Memorial Forest - $15 for ages 12 and up - preregistration needed
Mini-me Yoga - Rainbow Blossom - $25 - Learn how to incorporate yoga to preschool and elementary aged kids - great for parents, grandparents, teacher, and others who interact with young kids

Sunday:
CycLOUvia - Frankfort Avenue from the Pope Street to Stilz Avenue

"When the spirit is low, when the day appears dark, 

when work becomes monotonous, when hope hardly

 seems worth having, just mount a bicycle and go out

 for a spin down the road, without thought on 

anything but the ride you are taking."

- Sir Arthur Conan Doyle

Intro Mixed Apparatus Class with Louisville Turners

Squeezing in the Lyra; the merry-go-round in the background

I did it! I signed up for a 6 week session of mixed apparatus with Louisville Turners. After taking a few trapeze classes and seeing their circus, it looked like a fun and unique way to cross train.

I have only had two classes so far. Both classes have been mixed of people who have had experienced as well as newbies like myself. I was by far one of the least flexible people there.  After warming up, working on some core and flexibility exercises in the first class, we were introduced to the lyra and silks. The Lyra is basically a big hula hoop hanging from the ceiling. We learned how to get up on it and a few tricks. Several of the tricks are transferable to the other apparatuses. Some of the more experienced students were helpful in teaching different trick as well. Next we worked with the silks. Since it was our first introduction we made it into a hammock to learn a few basic moves and do a few core exercises.

My next class we were introduced to the ladder and merry-go-round. After warming-up, stretching with focusing on flexibility, we got on the merry-go-round. It is  two big hula hoops like things on top of each other with multiple people on it at the same time. By leaning inward, you spin fast and then to slow down you lean out by sticking out your butt. That was a little too much spinning for me. Next, we were able to try the ladder. The ladder by far has been my favorite. It is done in pairs and swings while you do tricks on it. You've got to work with your partner and move at the same time.  It also has a rope at the top where you can stick your hand or foot in to do more tricks.

So far the class has been a great introduction to the various apparatuses used. If you are interested in learning and trying them out, this would be a great class. Another session will be starting in May. Once you know which apparatus you like, you can focus on these in future classes.

Another trick on the lyra with the ladder in the background