Lake Sammamish Half Marathon Race Report
One of the keys to a successful race is to be able to tap into a little fantasy. Mine is to pretend like I have lots in common with Kara Goucher, one of my running heroes. So, I took this goal from her blog before the New York Half Marathon, and made it MY goal for the Lake Sammamish Half Marathon:
“My main goal is not to win (although I’ll try my best) or hit a certain time but to be mentally strong the whole way through. At some point, I know the race is going to get really tough, and when that happens I want to avoid giving in and feeling sorry for myself. If I stay mentally strong the whole way through, the numbers will take care of themselves.”
She also says on her blog that each race she does gives her what she needs. Sometimes it is a great race that gives her pride and confidence, and sometimes it is a bad race that teaches humility and lights a fire under her. I had a dose of the latter in January, and I think I learned a few things from it. I was focusing on the wrong things. Although my training was good for Arizona - working on speed and endurance - I lost sight of what I need to do in a race. Which is to focus on how I feel and not on the TIME. All I could think about was that albatross - 2 hours, 2 hours, 2 hours. I wasn’t focusing on FOCUSING during the race and enjoying it for what it is.
I had said before the RnR Arizona that I wasn’t going to wear a watch. But I was too afraid to try it without being able to track my pace. And what did I get for giving into my fear? I got a race where I saw my pace slipping and I felt sorry for myself. The worst thing you can do if you really want to help someone is feel sorry for them. And that’s just what I did to myself. Feel sorrier and sorrier, mile after slower mile. I got slower because I saw myself getting slower.
This race I had a huge advantage, and her name is Carrie Atwood. She offered to pace me! I decided to embrace this opportunity and let her push me as hard as she could. At first that freaked me out that she was willing to pace me because it tapped in to FEAR that I wouldn’t be able to do it, even with her help. But fear is a wasted, dangerous and destructive emotion. This was a chance to see what I can do!
With Carrie armed with her Garmin and her laminated sheet of the times we’d need to hit to go under 2 hours, we started off. I had told her that I wouldn’t be crushed if I didn’t hit my goal, and that I didn’t want her to tell me if I wasn’t hitting it. I would just run with her, and see what happened. She was in charge of a plan B if that became necessary. It totally took the pressure off. I put my trust in Carrie and blocked out everything else. I didn’t think about what I had done last mile, what I had to do next, and I just focused on what pace she was running RIGHT NOW. It was a huge advantage not to be able to check my current pace or strategize or do anything except follow her and RUN.
The first 2 miles felt only sort of easy, but even easy miles should feel hard at a race. We took walk breaks about every 2 miles, and Carrie had me put on bursts of speed to catch up to where we should be. I just focused on relaxing. I think this expression is overused, but I tried to stay in the moment. I just tried to relax as much as possible in the pace we were going.
Carrie literally was my running Sherpa. She even carried my water for me. At first I held it myself, but I gave that up after the first walk break. She also carried me through with entertainment. Her chatter helped immensely.
Things rolled along and pretty soon we were at the 10k mark. She said we were a little over my 10k PR, but didn’t say how close we were to plan. As I had said at the beginning, I just wanted her to run me and if we started to slip I still wanted to run as hard as I could.
Her words of encouragement really kicked in between mile 8 and 10. This was when I started trying to hint to her that it would be okay to slow down. I really, really, really wanted her to give up on me at that point in the race. I kept saying things like, “Yeah, I’m happy with my race already. No matter what happens.” Which, if she’d been able to read my mind meant, “Can we please stop now and hitchhike back to Marymoor?” But luckily for me she couldn’t read my mind, and she didn’t give up on me.
At mile 10 my body wanted to slow down, so she tricked me into going faster, like only the best running partner can. She started saying things like “Let’s pick it up to that post. Just to that post, and then we’ll slow down.” And then at 11, she said, “Okay less than 20 minutes left. You wouldn’t even get out of bed in the morning to run just 20 minutes. You eat this part of the trail for breakfast.” I was still declaring how happy I was with the race, hoping we’d stop. And she still kept saying, “You’re doing great. Let’s put on another surge here.”
Again, I don’t know if I could have pushed myself that hard. But I know she kinda likes me, so I was pretty sure she wouldn’t let me drop dead on the course. So I just kept on keepin’ on and doing what she told me to do.
We had jokingly said we should set up a “safe word” I could say when I really needed mercy. I picked “cacao” from Portlandia. (Feel free to search YouTube for that episode, but as a warning it is not safe for work or little kids looking over your shoulder!) I didn’t pull it out even with all my hinting until right after mile 12. She said, “Okay, this is where we pick it up again!” and I said, “Um, cacao?” We slowed down a bit and I focused on relaxing. We were in Marymoor on the pavement now and so after just a brief rest at a slower pace I sped back up gradually.
The last mile was hard, hard, hard, as it should be! She told me to run harder than I ever had in my life. We reached the last .1 mile and she said, “I’m going to let you go ahead and hammer!” I felt like I was going up and down and the finish line was getting farther away. But then I heard Heather and Jenny, and I crossed that line. The clock said 2:00:18. Carrie’s watch said 1:59:45. Totally unbelievable!! 01:59:45.3. Bib No. 41, and 41st place in the 30-39 division!
I never would have had the guts to push myself that hard that early and for that long. I obviously did it, but it is strange. Those were my own legs running, but I kind of feel like that wasn’t even really me. That was the Carrie-supported-version of me. But still me!! Weird! At first I felt a little like I cheated at this race by having her support. But I think now that I’ve done it, I could do it again. I let Carrie bring out the best in me.
I think I’m even more happy about this PR because of having really tried to hit it before and failed. It is a wonderful feeling.
Combining the smooth sweetness of honey with the salty crunch of peanuts and pretzels.
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Join a group, stay motivated.
We’re all in this fitness thing together. One surefire way to stay motivated is to work out with a friend or join a group, like a local team LUNA Chix, that meets to run, cycle, swim, whatever. Not only is more fun to exercise with some pals, it also gives you a sense of obligation to get your butt out the door on even the nastiest days.
Drinking while cycling.
When you’re on the bike, 12 ounces of water every half hour is a good rule of thumb, so make sure your bike has room for a couple of bottles. For longer rides where you’re not planning to stop (woo hoo!) you’ll want to kick your gear investment up a notch with a large hydration pack.
For long races, change is not good.
For an endurance race like a triathlon, fueling well is essential, but DON’T eat or drink anything during the race that you haven’t already practiced with during your training. Think of long training sessions as “race simulations” for your fuel plan on the big day. This will help you avoid indigestion and “potty issues”.
Triathlon fashion tips.
While having a lot of clothing options is great for a weekend in Vegas, in a triathlon you really want to shoot for something you can wear throughout the race to make transitions as easy as possible. Tops and shorts specifically designed for triathlons are a great choice—they’re made to go into the water, on the bike, etc.
To clip, or not to clip…
Clip in pedals are a better choice for power efficiency, but they can be a bit intimidating for newbies. Go with flat if you are really uncomfortable, you can always switch to a clip in pedal later. If you do get clips, it should only take a few rides to master how to quickly twist your foot out.
Turbo charge your run.
If you always practice at the same pace, you’ll always run at the same pace. You need to do intervals if you want to get faster. Start with 30 seconds hard every five minutes and work your way up to five minutes hard and five minutes easy. Play AC/DC, Jack Johnson, AC/DC, Jack Johnson…
Running requires patience.
If you are really new and running doesn’t come naturally to you (and really, it doesn’t come naturally for most of us!) start with a combination of running and walking. Run for four minutes, walk for one. Keep repeating this until you get to 30 minutes and then add in longer phases of running the next time you work out.
Building endurance for a triathlon.
If you are ready to try a tri, each week of training you’ll want to do one longer workout in each sport, to build up your endurance.
Be kind to your knees.
Running on dirt trails provides the best cushion. Concrete is the worst because there’s no shock absorption. Asphalt is somewhere in the middle. Choose wisely if you have problems with your knees.
85-90 leg strikes per minute (count on one leg) is what you want to aim for to work on improving your running speed and time.
Be a stronger swimmer.
To improve your swim performance, practice rotating from the hips, and dragging your fingertips on the recovery. Use a kickboard to focus on strengthening your leg. A pull buoy and paddles can help you work on your arms.
Land with your foot flat.
If you land on your heel when you run, you’ll put a lot of strain on your knees. Landing on your toes strains your calves. Land with your foot flat, and more importantly, land it under your body for good momentum and shock absorption.
Let’s get this (cycling) party started!
Looking for a group to ride with? If there’s local LUNA Chix team in your area, you’ve already found a great way to connect with other women who ride. You can also find out about groups at your local bike shop, in cycling magazines, or just ask other cyclists—they usually know.
Glide out of your wet suit.
Wet suits can leave nasty hickey burns on your neck, and really, who wants to explain that? Before a long swim, lather your neck and ankles with Body Glide and you’ll be much more comfortable while swimming and get your suit off with ease. Plus, you won’t have to show up at work the next day looking like you’ve been mauled by a vampire.
Another great way to stay motivated? Enter an event. Whether it’s a charity ride for a cause you really care about or a competitive race, having a goal to work towards can really give you that extra push to pull on your workout gear and go.
Riding with turtles and hares.
Whether fast or slow, ride with people you know! It’s more fun that way. Fast friends will push you a bit more, which is great if you’re prepping for a race, and you can draft off them on big climbs. If you’re the quick one, get out in front and give your less experienced friends a break!
Have you checked your tire pressure and brakes? Did you give your bike the once over to make sure nothing’s cracked or otherwise out of whack? OK, now you can go.
Chasing those elusive zzzz’s.
Hard-core trainers will tell you that 8-10 hours of sleep a night, plus a daily nap, is optimal while training for a big race. Back in the real world, those of us with busy jobs or little kids can only dream about this much. Shoot for as many hours as you can and stick with a consistent schedule—quality rest will help your muscles repair and protect your immune system.
If your knees are sore after a ride…
It could be that your saddle is too low. Try putting your saddle at a height where your knee is soft, but not locked at 6 o’clock.
Cycling time, optimized.
If you have an hour or less and want a good cycling workout, crank it, sister! You can go high intensity by hitting steep hills hard or by going out with a riding group that challenges you speed-wise and hanging on as long as you can. If you’re feeling really feisty, get out in front and “take pulls” every chance you get. Just don’t forget to warm up for 15 minutes first.
Keep those hands where they belong.
On your bike’s handlebars. Road cyclists don’t use hand signals much, aside from pointing out hazards like potholes or rocks. It’s also polite to indicate a turnoff. Otherwise, give a yell if a car is coming or if there’s a need for a quick stop.
Let your bike do the work.
When riding off road, your bike should be moving more than your body. And unlike road cycling, you’ll need to use your upper body as much as your legs to absorb those bumps. And don’t forget to look ahead… that way your body will have a chance to anticipate changes in the terrain, like that tree.
Tired muscles need a little TLC. Massage is great as a recovery aid, and working out extra hard is the perfect excuse to indulge. Yoga is also wonderful for increasing flexibility and focus. Distance runners can benefit from 8-10 minutes in an ice bath. If you are brave enough to take the plunge, have a tall Starbucks on hand.
Say no to saddle sores.
Think only cowboys get saddle sores? Nope, they’re also a problem for cyclists. Finding the right bike saddle can help, but if you ride long enough, you’re occasionally going to end up with a sore butt. A good chamois cream can help soothe those sores, but many bikers swear by a cow utter cream called Bag Balm. Who cares as long as it works!
Cyclists are drafting when they line up behind one another to conserve energy. The rider in front breaks the headwind, those behind get a break. Mastering this move can be tricky: the closer you ride to the person in front, the better the draft, but you also risk a pile-up! While learning, stay at least three feet away from the tire ahead.
Building tri strength with “bricks”.
A “brick” is a workout where one activity is directly followed by another (a bike ride + run, for example.) Training this way 1-2 times a week is a great way to gear up for a triathlon.
New to the dirt?
Go out on easy unpaved roads or wide fire trails with a more experienced friend who can show you the ropes. Relax your arms and legs, and let the bike do the rest. And remember, there’s no shame in getting off and walking for a stretch if the terrain gets hairy.
Dust off that road bike.
Been a few years since you’ve cycled on the road? Before snapping on your helmet, take your bike to a local shop for a safety tune up. At minimum, have them check tire pressure, brakes, the chainring and gear shifts to make sure everything works and that all connections are snug. Now you can feel the wind on your face without worrying about your brakes giving out!
Shape up for cycling.
A hour long ride once or twice a week is just about right for a beginner looking to get her legs (and butt!) in cycling shape. And if you want to enjoy that post-ride high all day, set your alarm and head on out there when the sun is coming up.
Climbing with conviction.
Positioning yourself for a big climb can be tricky. Common mistakes are leaning too far forward, putting too much weight in the hands, and straining your quads. Lean back a bit so you’re centered over the saddle, let your glutes and hamstrings do some of the work, and go easy on those handlebars.
Aching arches in the morning?
Most likely it’s Plantar Fasciitis—an inflammation of the tissue along the bottom of the foot that connects the heel bone to the toes. Caused by increasing your running volume too quickly, bad shoes, or poor foot mechanics, this annoying injury requires some TLC, ASAP. Slow down for a few days, do some stretches and apply ice. And see a doctor if there’s no improvement.
Training for open water.
There’s no black guideline in the ocean. To prepare for an open water swim, practice in the pool with your eyes closed. (No cheating!)
Surviving the inevitable tumble.
If you mountain bike long enough, there will come a time when you will dismount and tumble unexpectedly. The good news is that most crashes happen at low speeds, either when clipping out or on switchbacks. But if you are really moving, let go of the bike, tuck your arms and legs into your chest and try to “roll” with one shoulder in and your back to the ground.
Pain while running means one thing: STOP.
A mild pain can turn into a major injury over the course of a single run, so listen up when your body says “ouch!” Most problems can be alleviated with a few days rest. If you still feel bad after taking a break, it’s time to call the doc.
Time to go shoe shopping.
Running 300-500 miles is the perfect excuse for a new pair of shoes! Once you’ve gone that far, they lose their support, shock absorption and the wear can mess with your foot biomechanics. Might as well throw in those new wedge sandals too—you’ve earned them.
Lycra or baggie shorts?
Well, that depends on whether you are casual girl at heart or like showing off that booty! Some mountain bikers like the non-racey, looser look of baggie shorts off road, but there is one caveat: when you are bouncing around coming downhill, they can get stuck on your seat.
Try a bike ride.
When giving cycling a try, the objective is fun! Borrow a bike, keep it under an hour and don’t let your Lance-obsessed neighbor talk you into some crazy 100-mile loop. Bring a helmet, water and LUNA Bar in case your energy flags. Also important: a portable pump, tube and repair kit for flats that hopefully the more experienced friend you’ve invited along knows how to use.
Beyond the obvious helmet, no cycling woman’s wardrobe is complete without a pair of tush-friendly chamois shorts, a lycra jersey, gloves and sunglasses to deflect bugs. Any kind of soft-soled athletic shoe will work for flat pedals, but cleats are a must if you clip in. A light jacket is a great accessory for colder climates, as is a safety light when riding after dark.
Stop that stitch!
While the cause of the always-annoying side stitch is up for debate, deep, full belly breathing can help chase it away. Namaste!
Buying a mountain bike?
Before hitting the shop, ask yourself how you want to ride. If you just want to have some weekend fun in the dirt, a bike with full suspension will ensure maximum comfort off road. A more light-weight cross country bike is best for climbing and racing. And if you like tearing it up in the mud, disc brakes are must!
A bike that fits.
Like your favorite black bra, a bike performs best when it’s fitted specifically for your body type. Many pro shops offer this service, so check in with your favorite local outfit to find someone who can take measurements and help make the proper adjustments to your bike.
Saddle up your bike.
Just like a too-soft mattress can be bad for your back, a too-cushy bike saddle can be bad for your butt. Flat and slightly wide is best, with a women-specific slot up the middle. (Trust us on this one—you’ll be thankful.) It doesn’t hurt to check out what the pros use—they definitely put their tushies to the test!
Tart up your transition towel.
Triathlon transitions can slow you down big time if you’re wandering around like a doof looking for your stuff. Buy the loudest, brightest towel you can find (think 80s neon) and park your gear near an obvious signpost in the transition area. Even if your mind is still rehashing your last leg, you’ll be able to transition quick.
Ah, the simplicity of running gear…
Not much is needed to get up and running. Good shoes are essential, of course, and a running specialty store can help you with the best fit for your foot type. You also might want some socks, shorts and tops that can help wick away sweat to keep you cool. Add one iPod for cool tunes.
Fueling for a ride.
Carbs are what you want—about 30-60 grams of carbs per hour, depending on your weight and pace. This can either be in solid or liquid form (try a LUNA Bar or some Clif Shots) but be sure to eat before you are hungry. Forgetting to fuel means you’ll run out of gas mid-ride and have to call your roommate to come pick you up in her car. Embarrassing.