MCM10K Review

MCM10K Review

MCM10K

This past weekend was Marine Corp Marathon weekend. Before you get excited, however, I ran the 10K, not the full (notice I didn’t use the word “only”, a definite improvement in self-esteem). It was a fantastic weekend. My sister flew in to run the full, so it was almost a family affair.

The expo…

Expo is usually another word for the phrase “spending money”…gladly. While I didn’t pick up the same amount of merchandise I  normally purchase at the Disney Princess Expo, I still managed to spend a few dollars. What I really liked about this expo were the number of samples that were given out. Granted I did buy a supply of Sport Beans, but they also gave out quite a few free sample packs. Those little beans helped me to get through the half back in February and I was hoping for a  repeat this time. The KT tape folks were there and while I’ve gotten quite proficient at taping myself, it was nice to have the “experts” working on me. I also attended a couple of the seminars, including one with Jeff Galloway. The information and tips were really helpful. If I had one complaint, it was that the seminars were across a busy street from where the expo was held in the Washington Convention Center. The seminars weren’t crowded so there was plenty of time for questions.

Race Day…

The weather was still pretty much unpredictable for race day depending on which forecast you listened to. Rain, no rain, windy, warm…there really was no telling. The metro opened at 5:00 am on race day. Mindful that “open” and the train actually pulling out from the station didn’t exactly coincide, but fifteen minutes later we were on the way. Surprisingly enough, the trains weren’t crowded so we had a relaxing ride in. While I hear it was a nightmare for those that arrived later, I breezed through the security checkpoints with no problems. As it got closer to race time, however, the corrals overflowed and runners had to stand outside of the gates until the race started.

My Firsts…

I’m used to races starting in waves to give the route a chance to thin out near the start line, not so with this race.

This was my first race in the rain. I’m usually not an inclement weather runner, preferring to run on a treadmill when faced with the least bit of less than favorable conditions – visions of slipping always run through my head. What can I say, I’m a weather wimp. Fortunately it was more of a drizzle rather than an all-out onslaught. It wasn’t as bad as I thought it would be.

The end…

That hill. I’m glad I saved a little bit of energy to conquer that final mountain at the Iwo Jima Memorial (they called it a hill).

Take-away…

Learn to run the tangents. I zig-zagged from one side of the road to the other and managed to increase the distance I needed to run.

Final thoughts… 

I really enjoyed this race. I’ve been reading some of the negative comments about the race and, while everyone is entitled to their opinion, it made me sad to read so many negative comments, though some were definitely legitimate concerns. I know the marines didn’t run out of Gatorade on purpose so the finish line probably could use a little work.

For me, it’s the first race in a long time that I actually looked forward to outside of Disney. If anything, finishing this race with its slopes and bridges have motivated me to improve and keep going. I finished the race, this grandma is ready for the next one. One thing I do know, I’m definitely signing up for next year’s MCM10K.

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My Cross Training Lunch Walk

Lunch run

This was actually what my post was supposed to be about today, before I checked my emails about all of those races. Today has been an absolutely gorgeous AND productive day. I figured it would be a perfect day to do a little cross-training. (Besides, my KT tape was falling off and I didn’t want to necessarily replace it for a run of any particular distance.)

I woke up a little late this morning so most of my cross-training plans, which included a mile or two on the stationary bike while watching I Love Lucy, were already out the window. I did, however, manage to get some weights in. I understand that weight training can help with my running, so I did a few sets before the shower.

It was so beautiful outside that I decided to go for a walk at lunch time. I managed 1.75 miles before I decided it was time to head back. The benefits of that walk were a much clearer, less stressed state of mind and a feeling of tranquility when I got back to the office. (Tranquility is not usually a feeling that we have here in Human Resources). Either way, I feel good about today. I can’t wait to see what happens after work. I just might surprise myself.

Three Email Stress Day

I came off the weekend feeling pretty good about my training. Friday night was 3.1 miles. Saturday morning was a personal 10k, plus an unintentional extra mile. Sunday, I managed a mile, plus weights (cross-training day). Yesterday, I managed 2.56 miles when I didn’t think I’d make 10 steps, with a 12 minute per mile average time. Not bad and probably the most I’ve trained in a weekend in a long time (O.K. if ever).

Interesting how when the world is looking all rosy, it’s possible that I get doused with a cold splash of reality. I received three emails today that would normally throw me into an untrained runner’s tailspin.

The first was from RunDisney for the Disney Princess Half-Marathon. The deadline to enter results from a timed race is November 17th. This is ultra important so I don’t end up in the “no time” last corral.  I’m thinking that’s earlier this year. I’m not quite panicking because I do have that horrible time from a 10K I ran last year that I could use. It was a 10K in 20 degree weather with close to no training, but it was under the 16 minute per mile cut off.

The second email was a reminder email from Across the Bay 10K. This is the 10K a week after the Marine Corp Marathon 10K. Sometimes I sign up for things and then wonder, “What was I thinking.” Thank goodness I didn’t receive the MCM10K email today or it might have gotten really bad.

The final email was about the non-profit race I ran in last year with my worse time ever. I had planned to sign up for this race as redemption and then realized today that it was in late November, the same time as last year, which further makes me think the RunDisney cut off time is earlier this year. The deadline is fast approaching.  Dare I run 3 – 10K’s in a four week span? Have I gotten that crazy?

All this to say that those three emails might have set me into panic mode before this weekend, but now I’m feeling – bring it on!

10K Day – No Bling

Sore…tired, but totally pumped. Not only did I log three miles yesterday, but today I ran a personal 10K. With no runs over 3 miles since February, today was the day I decided it was time. This is not say I didn’t waver about going out for a run when I woke up this morning. It wouldn’t be me if I didn’t, but not the Magic Mike XXL DVD (don’t ask), nor the sore knee that decided to pick today to act up, was going to hold me back. Shut off the DVD, which was on mute anyway, KT taped my knee and headed out.

6.2 miles, no tech shirt, no bling, no crowds. I not only came in last, but I came in first. The only person I had to beat was myself. Could I have run it faster? No doubt, but today was still a great day.

The first 1.5 miles consisted of a hill and we all know how much I hate hills. I’ve run this route before, it’s 1.5 miles at an incline with very little shade. Actually there is shade on the other side of the street, but for some reason I keep forgetting about the shady side. In fact, I was so excited that I once got up the hill and came back down, I turned around and conquered it again. Hills are going to be very important in the next few weeks since my next two races are 10K’s with hills.

After the hill, I headed up the straight away which wasn’t really straight but was, in reality, a curvy, winding path with beautiful fall foliage on one side and traffic on the other. The feeling got so good that I over shot my 6.2 mark and ended up with an extra mile to get back to the car. I probably would have skipped to the car except the legs were finally starting to feel the hill.

The bottom line is I did it! Not sure what it was about today that made it so different, but today I was a conqueror.

Jeff Galloway Blogger Tips

It’s been awhile since I’ve shared my JG Blogger tips.  I’m thinking that a training plan is definitely what I need having dropped out of one race and signed up for two in it’s place! 

THE TRAINING PLAN

WHY SHOULD I HAVE A TRAINING PLAN?  When using a proven strategy, a runner gains control over fatigue while improving motivation.  Those who follow the right training plan, for the individual,  tend to improve more, with less injury risk.   WOULD BEGINNERS BENEFIT MORE FROM A PLAN  Unfortunately, most beginners “run as they feel” or follow conflicting advice.  This leads to confusion and more aches and pains.   The right schedule will systematically increase the type of running needed for a goal, with strategic rest for rebuilding.   KEY TRAINING ELEMENTS:1)       A longer run builds endurance, 2) a hilly run builds strength, 3) Scenic or social runs insert fun and keep you coming back for more.   WHAT IS ADDED TO A PLAN IF THE GOAL IS TO RUN FASTER?  The right training plan will gradually increase the speed repetitions needed for the individual goal.  Easier days and rest days must be inserted before and after speed workouts.  To avoid injury, the pace and the increase must be realistic for the individual.      EVERY OTHER DAY!  Most runners—especially beginners—run best when they run every other day.  This allows for the “weak links” to heal.  The very slow long run is usually on the weekend, when there is more time available.  Hills and fun days can be run on the short runs during the week (for example, Tuesday and Thursday)   SHOULD I EXERCISE ON NON-RUNNING DAYS? While you don’t have to exert yourself on non running days to improve your running, exercise will energize your mind, and improve your attitude and vitality—while burning some fat.  So I recommend any exercise that does not fatigue the calf muscle, such as recreational walking.    DOES VARIETY HELP?  Changing things a bit can improve motivation.   You don’t have to change the “mission” on specific days, but alternating some of the courses or running with different groups can make each day more interesting.   WHAT ARE VARIOUS MISSIONS, FOR VARIOUS DAYS? Each type of run bestows a different benefit.  Hill runs build strength.  Drills that work on cadence, gentle acceleration and gliding will improve your running form.  Long runs produce stamina and endurance.    WHAT SHOULD I DO THE DAY BEFORE AND THE DAY AFTER LONG OR FASTER RUNS?  Take it easy on these days.  Do little or no exercise, don’t over-eat, drink 8 glasses of water/sports drinks, and focus on how you will enjoy the next run.   SHOULD I SKIP THE REST DAYS—TO IMPROVE MORE QUICKLY.  Not Recommended!  It is during the days off from running that the running body rebuilds and improves.  While some runners can get away with running short and slow runs on rest days for a while, these “junk miles” can compromise recovery and lead to injuries.

IF I DON’T LIKE A WORKOUT CAN I SUBSTITUTE? Following a consistent plan is more likely to lead to success and improve motivation.  Those who pick various elements from different schedules experience  more burnout and injury.

Register now for the Jeff Galloway 13.1 Half Marathon weekend from December 11-13th.

  • Jeff Galloway 13.1 – Sunday, Dec. 13th
  • Barb’s 5K Presented by BeeCauseSaturday, Dec. 12th
  • NEW Fit Kids Run/Walk – Saturday, Dec. 12th

Register now!

NEW Jeff Galloway’s Customized Training Plan!
Let Jeff customize a plan that allows you to “have a life” while achieving your goals!  Your 6 month plan includes:

  • customized training schedule
  • daily email reminders for your workouts
  • drills to improve your running form and efficiency

For for runners of all levels, from beginning to ultra, with busy schedules or without a local Galloway training program.
Learn more now!Jeff’s proven method has helped hundreds of thousands to achieve their goals, injury-free. Whether you’re a beginner or a Boston Qualifier, let us customize a plan that allows you to “have a life” while achieving your goals.Your 6-month Custom Training Plan includes – • A customized training schedule to your target race over the next season • Daily email reminders of upcoming workouts • Based upon your current conditioning • Drills to improve running form, efficiency, and speed • For runners at every fitness level, from beginning runners to ultra-runners • Perfect for those without a local Galloway Program or with busy schedules – See more at: http://www.jeffgalloway.com/training/customized-training/#sthash.2bhhrWdT.dpuf

Jeff’s proven method has helped hundreds of thousands to achieve their goals, injury-free. Whether you’re a beginner or a Boston Qualifier, let us customize a plan that allows you to “have a life” while achieving your goals.Your 6-month Custom Training Plan includes – • A customized training schedule to your target race over the next season • Daily email reminders of upcoming workouts • Based upon your current conditioning • Drills to improve running form, efficiency, and speed • For runners at every fitness level, from beginning runners to ultra-runners • Perfect for those without a local Galloway Program or with busy schedules – See more at: http://www.jeffgalloway.com/training/customized-training/#sthash.2bhhrWdT.dpuf

fJeff’s proven method has helped hundreds of thousands to achieve their goals, injury-free. Whether you’re a beginner or a Boston Qualifier, let us customize a plan that allows you to “have a life” while achieving your goals.Your 6-month Custom Training Plan includes – • A customized training schedule to your target race over the next season • Daily email reminders of upcoming workouts • Based upon your current conditioning • Drills to improve running form, efficiency, and speed • For runners at every fitness level, from beginning runners to ultra-runners • Perfect for those without a local Galloway Program or with busy schedules – See more at: http://www.jeffgalloway.com/training/customized-training/#sthash.2bhhrWdT.dpuf

Jeff’s proven method has helped hundreds of thousands to achieve their goals, injury-free. Whether you’re a beginner or a Boston Qualifier, let us customize a plan that allows you to “have a life” while achieving your goals.Your 6-month Custom Training Plan includes – • A customized training schedule to your target race over the next season • Daily email reminders of upcoming workouts • Based upon your current conditioning • Drills to improve running form, efficiency, and speed • For runners at every fitness level, from beginning runners to ultra-runners • Perfect for those without a local Galloway Program or with busy schedules – See more at: http://www.jeffgalloway.com/training/customized-training/#sthash.2bhhrWdT.dpuf

eff’s proven method has helped hundreds of thousands to achieve their goals, injury-free. Whether you’re a beginner or a Boston Qualifier, let us customize a plan that allows you to “have a life” while achieving your goals.Your 6-month Custom Training Plan includes – • A customized training schedule to your target race over the next season • Daily email reminders of upcoming workouts • Based upon your current conditioning • Drills to improve running form, efficiency, and speed • For runners at every fitness level, from beginning runners to ultra-runners • Perfect for those without a local Galloway Program or with busy schedules – See more at: http://www.jeffgalloway.com/training/customized-training/#sthash.2bhhrWdT.dpuf

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