Corporate Cup Race Recap

Completed my 6th half marathon yesterday at the BB&T Corporate Cup in Charlotte, NC.  The conditions were ideal for a race this time of year, 30 degrees with little to no wind and not a cloud in the sky.  I entered this race having recently come off some PR's in shorter distances, so I was feeling strong.  After a solid taper week where my legs were well rested, I knew it had all the makings of a great race.  

The plan for the race was to use Mile 1 as a warmup (around 8:30 pace) and then hold a 8:05 - 8:15 average until Mile 11 where the large uphill going up Moorhead Street is (and lasts for 1.25 miles) - at that point I knew my pace would slow and that I would just have to hang on for a strong .50 mile finish where it flattens out.  Target race time was 1:47 to 1:49, although I really wanted 1:45 :)

Woke up around 5:00am and started my day with my 24 oz of water, 1 cup of coffee and Shakeology (chocolate w/ unsweeteend almond milk and 1/2 of a banana).  We left the house to head uptown at 6:15 so plenty of time to relax and get my head right for the race.  They had a great pre-race setup at the Wells Fargo Atrium so we were able to wait inside in the heat instead of freezing our tales off outdoors - great move by the race organizers.  During the wait, I ran into a fellow 2,015 in 2015 challenger - which was great.  Love the running community, its filled with so many genuine people.  

Headed to the starting line and positioned myself around the 8:00 pace group.  The gun went off and we were off with the typical beginner race shuffling going on.  The first couple miles are really flat so it was a great way to warm up.  First hill wasn't until around 2.5 miles and it wasn't bad.  This course is known to be very hilly and the toughest 1/2 course in Charlotte...good thing I like hills :).  Felt strong and my cadence was spot on thru 3 miles, hit mile 4 which is largely downhill going out of Charlotte on 3rd street and looked down at my watch and realized my pace was too fast.  I knew I had to save myself for the hills coming up in miles 8 -13.  First set of splits are below

Mile 1 7:59
Mile 2 7:59
Mile 3 7:59
Mile 4 7:06
Mile 5 8:13
Mile 6 8:08
Mile 7 7:59

At this point the mega hills come near Myers Park High School...and oh my they are killer! Steep inclines, one right after the other.  I use a lot of positive mantras when running and one of my favorite is "Fresh Legs Every Mile" but during this race I changed it up to "Fresh Legs Every Hill" because I needed them.  I did more positive self talk during this race than I have ever done before just so I could get thru the intensity of what was going on.  Around mile 9.5 - 11 its more rolling hills down Queens Rd to Kings so I did my best to recover and gear up for the intense climb I knew was ahead of me going up Moorehead Street.  That last 1.25 mile climb up Moorehead was all about just holding on and pushing thru.  I was not going to hit the wall there, it was time to dig deep and push thru.  I kept my eyes looking about 20 feet in front of me and just kept repeating "fresh legs every hill" and "you can do anything for another mile".  We turned on Tryon St and it flattened out for the final .50 mile to the finish.  I gave it my best final kick and crossed the finish line at 1:48:46!  That is 10 minutes faster than Thunder Road in November and exactly where we thought I would finish.  Final splits were

Mile 8 8:21
Mile 9 8:25
Mile 10 8:34
Mile 11 8:26
Mile 12 8:44
Mile 13 8:55

I am very happy with he results and pumped for the next one (Racefest in April here I come).  This was by far the toughest 1/2 course I've ever ran, not sure how anyone can do a negative split on this one given how back loaded the course is with hills...but I'm willing to try again :).  

Special thank you to my husband for cheering me on and indulging my post race cravings of pancakes...

Until the next race!

PiYo vs. Insanity Max 30 - Cross Training for Runners

Cross-training, or taking part in alternative forms of exercise, should be part of every fitness plan because it helps reduce the risk of overuse injuries, improves muscular balance, targets your muscles in new and different ways, and aids in muscle recovery. By doing low intensity cross-training instead of running, you can not only help heal injury, but also prevent it to begin with, by giving your running muscles a day to recover. Whereas, high-intensity cross-training can also help you improve your running performance, especially for endurance athletes and distance runners.

That being said, I’ve been conducting my own little experiment using both Low Intensity (PiYo) and High Intensity (Insanity Max 30) cross training with my running over the past 6 months and here are my findings.

PiYo – Low Intensity

I started PiYo in August and did 2 different rounds of it (1 round is 60 days so 2 rounds 120 days) as I prepped for Thunder Road ½ Marathon in mid-November.  This program really helped me strengthen the supporting muscles for running – hips, knees, hamstrings and core muscles.  It elongated my hamstring and kept me loose and free of injuries.  PiYo was very restorative to my muscles and joints, which helped to balance out the impact of running and ended up setting a new PR by over 10 minutes in the ½ marathon. 

Official program stats are listed below.  

**Keep in mind that I was very early on in my transformation journey and more weight to lose when I started PiYo**

Weight Lost	29.4 lbs
Inchest Lost	30”
Body Fat % Change	21% reduction
Running Pace	Went from an average 10:19/mile pace to 8:50/mile pace

Insanity Max 30 – High Intensity

I decided to try Insanity Max 30 in December since I knew I would be focusing on shorter distances over the next couple months.  This program has greatly improved my running speed due to the plyometrics and moves used that are complimentary to running itself.  Many of the moves have really strengthened my quadriceps, hamstrings and calf muscles – all very important when building speed.  I completed the Village 10K on Saturday, January 31st and was able to hold a 7:46/mile average pace and place 2nd in my age group.

Official program stats are below.  When I started this program I had already lost all of the baby weight and was at my lowest weight and size as an adult, so I had less to lose here but the results.  I am very happy with them, in particular the impact on my running that this program has had.

Weight Lost	6.4 lbs
Inchest Lost	7”
Body Fat % Change	5% reduction
Running Pace	Went from an average of 8:50/mile pace to 8:05/mile pace

What’s Next?

I’ve decided for the month of February that I am going to do a hybrid of PiYo and Insanity Max 30 because I will be preparing for my next half in March – Corporate Cup.  I want to try taking the best workouts of each program and using them in combination to maximize my performance, as well as be restorative to my muscles and joints.  I’ve been nursing a slight calf strain for the last month and I want to ensure that doesn’t get any worse and has the time to heal.  I will report back how that plan goes and am happy to share the schedule with anyone who wants it.  

Finding Balance

I've been thinking a lot lately about keeping balance in life and how it relates to keeping balance in running.  

Balance is an extremely important part of running and one that is often taken for granted. Balance in running can be described as the neuromuscular skill of initiating your muscles and adjusting your body alignment to keep you upright while running.  Having good balance while running will help you anticipate and react to changes in the body's equilibrium.  There is a ton of research out there about having the proper form when running to keep your balance and avoid injury, as well as to be an efficient runner.  

Beyond having the proper form for running, there are a host of other areas you have to work on to stay healthy and perform while running;

1. Cross training - what other exercise are you incorporating into your running program to help you strengthen your stability muscles (i.e. hips, knees, core)
2. Shoes - are you wearing the right running shoes for your gait
3. Warmup/Cooldown - are you being cognizant of doing your warmups and cooldowns before and after runs
4. Run Type Mix - are you doing enough steady state maintenance runs vs stress runs (i.e. hills, speedwork, long distance)
5. Nutrition - are you fueling your body with the right foods and mix of macronutrients 

Running is a balancing act just like life is a balancing act.  In life you have to find the right balance between career and family, enjoying your favorite foods and staying healthy, spending and saving, family time and kids time, and so much more.  When you get out of balance in one area you can feel how it starts to affect the other areas of your life.  Finding balance is a fine line and when you have it you can feel how right it is, but when you are out of balance boy oh boy can that create some stress in life.  

My wish for all of you on this rainy Friday afternoon is that you find your own balance in life, as well as in whatever other hobby's you have.  

2015 Goals & Race Schedule

December Recap

Pounded out 107 miles in December, keeping with the 5 days a week schedule I've been using.  3 days of easy runs, 1 speedwork day, and 1 long run.  Pretty happy that I was able to maintain that schedule thru the holidays too.  Also, started Insanity Max 30 for cross training and so far am seeing some nice increases in speed.  

Running Goals for 2015

I'm a big goal setter, so it goes without saying that I would be setting specific running goals for this year.  Here are my top 4:

1. Break 20 minutes in a 5K
2. Break 50 minutes in a 10K
3. Target 1:45 for a 1/2 marathon
4. Complete my first full marathon

The first 3 are tough ones, but I know I can get there.  The last one - completing my first full marathon - well now that one is a little daunting to me, but I know it will be mostly my mental will that will get me thru that one.  Its been on my bucket list to do and so I am putting it down in writing!  

Race Calendar (for first 1/2 of the year)

In an effort to hit the above goals, I've decided to tackle the following races

Village 10K on January 31st - this one is very close to where I live and will be a good test of the speedwork I've been doing

Cupids Cup 5K on February 14th - I've done this race once before and it is a pretty fast course so looking to see what the 2 months of Insanity Max 30 will help me gain here

Corporate Cup 1/2 Marathon on March 7th - I'm excited to try this race and course out

Racefest 10K on April 11th - this is the home of my first 1/2 marathon, but I am going to do the 10K instead on this one since it's only a month out from Corporate Cup

May & June are TBD

Run the Edge

Just for fun, I've decided to do a virtual year long race with Run the Edge to conquer 2,015 miles in 2015.  I am not doing it alone - I have 2 other team members (Chad McCurry and Lori Croston).  It's a fun way to stay on track with your running goals for the year.  

Reflections

Here we are on the final day of 2014 and I am feeling very thoughtful of the year that has passed, and equally as excited for the new year ahead.  On my run this morning I had the coolest experience, a group of 5 deer ran across the road in front of me and I was the only one around to see it.  I got chills when I saw them do this and I found myself being so incredibly grateful that I made the choice to re-discover my passion for running this year.  When you spend time running out on the open road in the early mornings with barely a sole around you get the chance to experience some great moments.  So, that got me thinking then - what are my top moments of 2014?  I spent the rest of the run figuring that part out and wanted to share.

1.  Birth of Landon Travis McCurry on May 28th - we welcomed our second child into this world on May 28th of this year and what a great day that was.  The pregnancy was relatively easy, as was the delivery and we were so ready to meet our little man.  He came out with a head full of dark hair and looking just like his Daddy.  At 7 months old now, he is already pulling up and standing, crawling everywhere, smiling and laughing and desperately trying to keep up with his big brother.  

2.  Preston's 2nd Birthday - this boy has such an amazing smile, laugh and personality.  He was born on Halloween in 2012 and he really embraces the fun of that holiday into his personality.  Not only does he get to enjoy a birthday, but one on Halloween with candy and costumes!  At 2 years old he is a trip!  The things that come out of his mouth have Chad and I constantly laughing and sometimes puzzled at where he gets them.  

3.  Thunder Road Half Marathon - this day was special to me because it marked my return to the sport of running.  I had previously done this race 2x before in 2010 and 2011 and loved the course and the challenge of all the hills on it.  Haven taken a 3 year hiatus from running (to have our babies), I was thrilled to train and run in this race again and I set my sites high on bettering my previous PR from 2011.  I was able to do that by an over 10 minute PR and the feeling of that accomplishment was something I will never forget.  I look forward to many more races in my future.  I am working on finalizing my 2015 race calendar and will share soon.  

4.  Deciding to become an Online Fitness Coach - I made this life changing decision in July and am so grateful that I did because it has seriously brought me so much joy to help others reach their health and fitness goals.  I first decided to do it because I liked the idea of others joining me on my own personal journey back to health and fitness, and now I see the potential is so much greater than that.  It feels like this is what I was meant to do in my life in someway and I can't begin to express the joy I get when I hear from some of my challengers on their own victories.  Its an honor and a privilege to be able to do this and I look forward to helping many more.  

5.  Playing alongside my husband as he played his best round ever of golf - this summer I was able to play with Chad at Edgewater Country Club in Lancaster, SC one day where he played an amazing round of golf.  If you know Chad, you know how much he loves the game and how hard he was worked to improve at the sport in a very short time.  I admire his dedication and drive to improve and it has paid off in a big way for him.  It brought me great joy and pride to see him play so well that day and enjoy the fruits of his hard work.  I predict big things to come for him in the future with golf.

The year was filled with many more special moments, but these are the ones that rise to the top for me.  I would be remiss to say that while 2014 was a good year for our family, we also suffered an incredible loss with the passing of my father-in-law Fred McCurry Jr..  Fred lost his battle with lung cancer in late June and his loss is one that we feel daily.  I only got to know him for a few short years, but in that time I learned a lot about honor, loyalty and love for family.  I thank him every day for the example he was as a father to Chad because I know it has a lot to do with what an amazing father Chad is to our 2 boys. We love you and miss you daily Fred.

That's a wrap of 2014!  I look forward to what 2015 will bring and I wish you all a very Happy New Year!  Be blessed.

5 Favorite Foods for Runners

This week I’m sharing the 5 foods that I cannot do without.  I literally have each of these just about every day.   All of these are known to increase performance and are great for runners when trying to optimize their fuel intake. 

1.      Bananas are among the best pre-workout and pre-race foods for runners. Bananas are almost all carbohydrate. A large banana contains more than 30 grams of carbohydrate, just 1 gram of protein, and no fat whatsoever. Bananas are also extremely high in potassium (400 mg), which is lost in sweat during exercise. Their texture and taste make them easy to consume, and their natural outer layer make them easy and portable as a snack.  They are high in Potassium, B6, Magnesium and pack lots of energy. 

2.      Sweet Potatoes supply fuel for the body during a run, and can replace important minerals that are lost through sweat. The potassium and magnesium help prevent muscle cramps, and they are loaded with anti-inflammatory nutrients which greatly help runners avoid injuries.  They are a great source of Vitamin A, Beta-Carotene, Carbohydrates, Vitamin C and Manganese

3.      Chicken is one of the leanest protein sources.  A single skinless chicken breast supplies 28 grams of protein with a mere 2.5 grams of fat. Chicken breasts are also easy to prepare in various ways.  I often prepare a batch of them on the weekends to keep on hand during the week for easy meal prep.

4.      Almond Butter has about the same amount of fat as peanut butter, but twice the monounsaturated fat which helps maintain healthy cholesterol levels.  It also packs more calcium and magnesium, which is a mineral that is important for muscle contraction.  Furthermore, it has three times more Vitamin E than peanut butter.

5.      Shakeology packs up to 18 grams of protein and vital complex carbs in every serving. Plus it delivers whole-food nutrition from some of the most nutrient-dense foods on the planet that are stocked with essential amino acids, vitamins, minerals and more than 20 different antioxidants, enzymes and phytonutrients. A few ingredients in Shakeology that can help boost energy include:

a.      Chia meal (seed): Supports energy endurance with omega-3 and -6 fats, protein, fiber, and essential trace minerals. It helps support high-energy endurance.

b.      Maca Powder (root): Known for its ability to help increase stamina and energy levels.

c.       Holy Basil Powder (leaf): May act as a powerful promoter of energy and athletic performance.

GOTR 5K Race Recap

This past Saturday was a race day.  The Girls on the Run 5K in Huntersville, NC was not set up to be a competitive race (i.e. no chip timing) and it was all about the awesome organization that involves so many young girls who are just starting out running.  When we arrived, I was amazed to see just how many girls ages 8-13 were there for the event.  What a great opportunity to get girls interested in the sport at a young age.  

Saturday morning was misty and rainy and the forecast called for 50 degrees and 60%.  Not the ideal conditions but no need to let that stop us.  So the hubby and I made the trek up to Huntersville for the race where we met up with one of his co-workers and his wife.  The gun went off for the start of the race at 9:00am and I was stuck behind a bunch of people who were just about walking, so after doing some quick bobbing and weaving I swung out to the left side of the group and worked my way forward.  

Now...I know I said it was not supposed to be a competitive race...100% honesty here...I don't know how to run a race and not be competitive so I was going to give it my all.  My plan was to ease into the first mile at a targeted 8:00/mile pace and then after the big hill climb at the end of mile 1 start to let go on the downhill and get under 8:00/mile.  My ultimate goal was to finish under 25 minutes and prove to myself I could hold a less than 8:00/mile pace.  


There were some big hills on this course, the first of which came at the end of mile 1.  Once I crested the top of that hill, I started to let it go on the downhill and felt my speed kick in.  It was at about mile 1.5 that I realized I was in the lead pack and could potentially finish near the top...that was an exhilarating feeling.  No elite runners at this race to contend with, but the winners end up being some middle school track runners.  Mile 2 was great, and then came the big hill on mile 3 that took everything I had to keep moving and dig deep.  It was at least .50 mile steady climb and steep.  I kept moving though and ended up rounding the final turn and sprinted to the finish in 6th place.  After looking at my Garmin I quickly realized the course measured shorter (2.93 miles) so not a full 5K, which means I won't count it as a new PR but I was on pace to set one and that right there is my victory from the day.  Mile splits below.

Mile 1  8:01
Mile 2  7:51
Mile 3  7:35

Next goal is to run a 5K with a 7:45/mile pace average.  Ultimately, I want to break 20 minutes someday for this distance.  Shaun T says that Insanity Max 30 will make a 19 minute 5K possible - today was Day 1 of that program for me so we will test that theory :).  



Have a great week!