Shake It Out Tuesday...

Most runners complete a "shake out" run in the first few days after their marathon (full or half). In fact, one of the members of my running group ran the half on Sunday as his recovery race from NYC! I was most impressed...

I couldn't even fathom running this morning (my legs were still very sore) so I decided to do a "shake out" walk instead. It was the perfect opportunity to clear my head. The weather was nice and cool...

so I dressed warmer than usual for my walk...

I had no set agenda for my "shake out" walk. I just turned on my music and started doing laps around my complex. I didn't want to wake up my Runtastic app to track my walking session because...well why? But based on the number of laps I completed I probably walked anywhere between 1.5 to 2 miles. And to top off the morning I got a tiny glimpse of the sunrise...

Throughout the rest of the day my legs have felt increasingly better so I think they are no longer mad at me for making them run 13+ miles on Sunday. Which is good because I'm running this week (and this weekend). 

I saw this quote today and loved it...

And it was perfectly in tune with the Milepost quote for today as well...

So basically if I believe in myself and and give my body time to adjust to my new demands I will get the results I want...we'll see.

My recovery week is going as planned...which is great since I had no set plans. Ok...that's only half true. I did have plans because I'm a "planner" so of course I had plans! Buuuut...I decided I would keep those plans flexible because I wasn't sure how I was going to feel. Apart from the fact that I could barely walk yesterday, my recovery has been going well. I have been doing a lot of stretching and massaging my muscles with Tiger Balm and I really feel much better today. 

Nutrition-wise I'm back on Paleo this week (my brother is happy to have someone sharing this journey with him again), and I even told my dad about it (he's going to "look into it"). Unlike the last time I did Paleo, I wasn't starving for the entire day. I had a small breakfast (coffee, eggs and bacon), but a large lunch (meatloaf, spinach, sweet potato), and a small dinner (scrambled eggs... I'm a "breakfast for dinner" kind of girl. Actually I prefer not to put labels on my meals so I eat dinner type foods for breakfast all the time too).

I have been slacking on my sit up challenge since Sunday, but I'm going to try and re-start it tomorrow and pick up at Day 12. Hopefully that works out the way I planned ;)

Happy Tuesday!

Ft Lauderdale Half: race recap (version 13.1)

I think I'm still riding my runner's high from yesterday's half marathon. If I had to describe it in one word, the race truly was awesome...

1. I woke up at 4:30 so that I could get there early, but most people had the same idea also. The pre-race period ended up being a series of lines....a line to get into the parking garage to park; a line for gear check; a line for bathrooms etc. Thankfully, the time went by quickly and before I knew it they were calling runners to line up for the race.

2. There was a really good turn out for the half...

3. I found a pacer who was aiming for a 2:45 finish (which was my goal) so I decided to start out with her...

(say hi to Marcella everyone)

Marcella was going to do 3:1 intervals throughout the race, but I had already discussed my pacing strategy with my dad and a few of my more experienced runner friends, so I told her I would be with her group in the beginning but that I was going to try and run ahead after I was warmed up (she didn't seem to mind). The group was fun and Marcella kept us entertained and kept the mood light.

I ran 3:1's with Marcella for the first 3 miles and then I increased my intervals to 4:1's for 8 miles and then went back down to 3:1's for the last 2+ miles.

4. I didn't take a lot of pictures throughout the course but here are a few of the ones I did take.

(fully solicited cheerleaders are my favorite kind)

(the "thank heavens less than half way to go" pic)

(the sign says "Humpty Dumpty had wall issues too")

5. The route was beautiful...especially the "oceanfront" segment. The "riverfront" had a few bridges (which seemed like mountains at the time). They also had musicians/bands set up at different points along the 'riverfront' segment (and at the finish) which was really really nice. 

6. It started to rain at around mile 9 and so the last 1/4 (or so) of the race was wet and soggy (which sucked cause you know how much I hate running in the rain). But on the bright side the temps were cool throughout the entire race, thanks to the initial overcast sky and subsequent rain.

7. My goal was to run the half in 2 hours and 45 minutes or less...

I DID IT!!!! A new PR!!!!!

My race distance and time according to Runtastic...

8. Map of the run...

9. Split times...

10. I was elated at the end of the race. Not only did I shave 15 minutes off my last half marathon time but I didn't feel terribly exhausted and my knee felt ok. One of my best friends, Diane, was at the finish line waiting for me to cross which made finishing strong even better!

11. After the race Diane and I went for a celebration brunch at Coconuts...

(whoever invented the peach Bellini is a genius...but that might be the champagne talking)

We got "congratulations" mini donuts from the waiter....

(I felt special...then I saw other waiters bring "free" donuts to their patrons in the restaurants....hmmm) 

I had a BLT with a fried egg (a BLT is one of my all time favorite sandwiches)...

12. After brunch we went back to the post-race party and took a few more pics...

(Yup!....Michelob Ultra thinks I'm Awesome)

Here is a close-up pic of the medal...

13. A few hours later I was at home and sitting in an ice bath per "coach" Kaiyu's instructions...

(and she even held my hand during the initial "this is excruciatingly painful" period)

(I think the water level needs to be higher next time...)

13.1. The rest of the day was spent recuperating, eating, and hanging out with family. I went over to my brother's house for a bit as well and got a special love note from my niece Saree...

I was so excited about my love note....then I found out Kaiyu wrote it for her. Yes people, we now live in a world where 5 year old kids are outsourcing their writing activities to their generous older cousins ;)

Today my muscles are sore and I'm pretty sure I've lost feeling to the tips of a few toes, but none of that takes away from the great race and day I had yesterday. It's always great to have someone at the finish line waiting for you. In Chicago my dad was there, and yesterday Diane was there, which helped make both events fantastic! I also got a lot of love from my family, my running group, & my friends (via FB  & IG "likes" or text messages etc). I have the best support system for my running dreams. Thank you!!!

Who else raced yesterday? How was your event?

T-minus...one more night's sleep!!!!

It's the Final Countdown!!! Just hours away from the starting line and my nerves are starting to build up. I'm more confident and feel more mentally prepared going into this half marathon because I know that I am capable of finishing it. Before the Zooma Chicago (my first half) I had not run 13.1 miles at one time, and I had only recently been cleared to run by my Physical Therapist (the race recap for that half can be found here).

Tomorrow, I will be heading to the starting line with more quality training miles under my belt. Since my injury I have tried to become a smarter runner and have learned how to listen to my body with each training mile I've run...

And....perhaps more importantly, I have learned that whatever limitations I perceive myself to have are all self-imposed. I am capable of accomplishing great things as a runner (and in general) and when I run tomorrow I'm going to enjoy it. I am going to push myself. I am going to stay in the moment. I am going to run the mile I'm in. And I am going to appreciate the fact that I'm able to do this, that I'm able to run at all. But, just in case...

(or more accurately...pause my Runtastic app)

I didn't want to get up this morning (went to bed late) but I got up anyway and did my Day 8 sit-up challenge. 

The "before" pic...

(this is my "it's way too early for selfies" look)

The "after" pic...

(60 sit-ups done...still too early for selfies...)

Once I was fully awake and ready, I headed to get my packet from Runner's Depot for tomorrow's race. There was a bit of a line but it moved rather quickly...

I'm all set to go for tomorrow...

I re-read THIS article by Jeff Galloway as another reminder to myself that I'm running for the joy of it. I'm determined to have a great "worry-free" race tomorrow...

Good Luck to everyone racing or running tomorrow!!!!

Learning to love my "discomfort" zone...

This morning I did my final training run before my half on Sunday. I planned on doing a slow run at a steady pace....this was the result...

So not slow (well at least not for me) and not my usual 35 minutes....but I felt great after.

The weather before I started my warm up was amazing...

......and it continued to be great during and after the 2 mile run.

I walked for another mile after my run to cool down and just enjoy the environment and the early morning pre-dawn "peace". 

Post run and cool down walk pic...

So just in case you were wondering if I...

T-minus 1 DAY!!!!!!!

I received this virtual goodness today...

I will pick up my actual packet tomorrow and be able to appreciate tangible goodness :)

A friend of mine tagged me in a motivational post on Instagram that really resonated with me so I'm sharing it with you guys. I've been trying to get over my "maranoia" and general fear about injuries. Because otherwise I am potentially limiting my potential...

Mileposts motivational quote for today...

Many of the members of our amazing national and international running community rallied around Kara Goucher as she openly discussed how she felt after the NYC marathon last weekend. Even amazing runners have bad days...

So as a reminder to all of us....

(this doesn't just apply to running...)

I'm getting more mentally prepared for Sunday. I know several people running either the half or the relay and am looking forward to cheering them on (probably as they pass me by...)

Have you ever pushed yourself to your discomfort zone? How did it feel?

Anyone racing this weekend? If not racing, what are your LR goals?

Happy Friday!

Thursday's Thought & Tangents...

6 Tangents for November 6th...but first, my Thursday Thought of the Day...

It's always good to have running friends. Those that you regularly hit the pavement (or trail) with, and those that you can talk to about running all the time (whether or not you actually run together). Runners "get each other" and in general have a underlying appreciation for each other's passion. Yes, some of us are more competitive than others. And yes, some of us are faster than others. But regardless of those differences there is that special "something" that exists when you have running friends in your life. 

Tangent #1:

I've been trying to convince my baby sister to come running with me when I go home to Jamaica for Christmas. The last time we ran together she said she was not going to run with me again (it could have something to do with the fact that I told her we were only doing 3 miles but I "accidentally" forgot to turn around and made her do 5 miles). Jule ran a lot in high school but she has always been a sprinter, so long distances are not her thing. Anyway, I was tired of getting the "run around" so I resorted to bribery and guilt...

The joys of being a big sister never end :) I also posted it on Instagram (and tagged her) so she won't back out ;)

Tangent #2
So my day started off like this....

It was just one carb craving after another today. 

Needless to say today was more of a Paleo 60/40 remix day. I was doing great until I went to an afternoon meeting at work and discovered these babies...

(so yummy!)

Tangent #3

I woke up this morning with every intention of going to the gym but my muscles were really sore and stiff. I decided that some quality time with my foam roller was probably a better plan than doing cardio or weights, and since I run tomorrow I felt ok with staying home. I don't want to run the risk of anything going wrong before my half this weekend...

So I did ALOT of foam rolling and stretching, and did a set of 55 sit-ups (trying to keep up with the challenge...actually trying to stay ahead of it). My ITBs are sore so I have been massaging the areas all day as well. It's T-minus 2.25 days until my half so I'm paying close attention to any areas that are sore or tight or painful (thankfully no pain so far). 

Tangent #4

I don't normally talk about my professional life on this blog, but I got a lot of well appreciated FB (and text message) love today from family, friends and some of the amazing nurses that I have worked with over the years because of this...

I am truly grateful for all the messages and kind words sent and said :)

Tangent #5

Bart Yasso has said this so well that there's no need for additional words or explanation. We are all REAL RUNNERS!

Tangent #6

My baby girl isn't feeling well...

I'm keeping a watchful eye over her to ensure that she feels better soon. Bad school cafeteria food = tummy pain and decreased appetite. She eats more than I do so when she doesn't want to eat I know she isn't feeling well :( 

Hopefully mint tea + an early bedtime = her feeling better tomorrow morning :)

What's your tangent thought for today?