Paris Mountain 20K Road Race - recap

 

Most popular running races occur in the winter and spring, which doesn't work well in our triathlon training. We are either working on building our foundation for the upcoming season or we are deep in a training phase in route to the first race of the year. However, there's one race that always gets us excited - the Paris Mountain Road Race. As the oldest and most challenging road race in South Carolina, we are lucky that this event starts less than 2 miles away from where we live and it is usually held in Nov/December. Not only doesn't this make for a logistically easy race to get to/from but we know the course very well (primarily from biking it). The reason why we love this race is that it suits us as triathletes - it's a strength-based course. 

My training has been going really well over the past few weeks. On average I swim 4x week, bike 3-4x week (one trainer session on the tri bike and the rest road and mountain bike outside) and run 3x week. The focus has been on building a strong foundation with lots of strength focused workouts and neuromuscular firing. I also do mobility work every day as well as a few ECFIT strength sessions. As I enter 17 consecutive season of long distance triathlon training, I'm feeling incredibly strong and healthy. 

Two weekends ago Karel and I did a recon run on the Paris Mountain Road Race course to see how our bodies handled the course. We started at our house which added an additional 4 miles to the 20K course. With 1600+ feet of elevation gain over 12.4 miles, it's not so much the uphills that hurt but the downhills make the quads and calf muscles work so hard because of the eccentric contractions. The run really crushed us and we felt a lot of soreness and niggles after that training run. It took us several days for us to shake off the damage in our body after that training run. 

We kept the race in our mind for the next two weeks but resisted to register until the last minute. We didn't want the race to negatively impact our consistency with training so after we finished a quality week of training, we were driving home from a mountain bike ride at Pleasant Ridge on Thursday evening and decided we would register for the race when we got home. For the $65 registration fee, we received a pair of socks (super comfy), a soft and light hooded long sleeve shirt and for awards, a big coffee cup. 

To help loosen out our legs (and wake up after a really tough upper-body focused masters swim that morning) we got on our road bikes in the late afternoon. We first dropped off a package to mail at the post office in Traveler's Rest and then went to the church to pick up our packets. We then rode some of the run course (the backside of Paris Mountain) to recon one section of the course that we wanted to double check. 

We woke up around 5:45am on Saturday for the 8am race start. We spent some time working in the morning on the computer (typical Saturday) while eating our breakfast/pre-race meal before doing some mobility and light jogging outside. The weather was perfect, in the low 50's and a light chance of rain. We both had on compression socks and a short sleeve shirt. Karel wore arm warmers (technically arm coolers) and I had one gloves. Karel had 1 scoop Never Second C30 in a flask and had a C30 gel for during the race (on the way down from Paris Mountain). I had two flasks, each with 1 scoop C30 from Never Second. We had no issues wearing our Naked Running belts to a road race as it's what we do in triathlons and in training so even if it's not "normal" to wear a hydration belt in a running race, we always do what works best for us. Karel wore Nike Alpha Fly shoes and I wore New Balance Fuel Cell. 

We left our house around 7:30am to arrive a few minutes before the 10K start. The overall field for the entire race was small but we wanted to be in a race environment during a training run - it adds a little bit of pressure to give your best. 

The first 2.5 miles is uphill - from the start to the top of Paris Mountain. There are two kickers (one near the beginning and one at the top) that are steep but otherwise it is a gradual climb averaging around 6.4%. Karel and I focused on being steady on the climb as that was just the "warm-up" for the rest of the race. After climbing for almost 25 minutes, it was time to tackle the next section of this course. While there was a lot of downhill to look forward to, there was still almost 300 feet of elevation to gain over the next 4.37 miles. Karel found himself in third place at the top of Paris Mountain and I was also in 3rd place overall. There was girl ahead of me that was too fast for me to run my steady effort with and then my friend Allison passed me on the kicker before the top. She was running super strong uphill. I've really worked on my downhill running so I knew that was an area where I could try to move up. I passed Allison on the first downhill and managed to inch my way closer to the first place girl. Nearing the top of Paris Mountain, it started raining but it was a nice rain - not too cold. The rain stopped after a few miles and the temp felt comfortable for the entire race. I noticed on one of the slight uphills that the first place girl had stopped and was managing some cramping in her stomach/sides - which is pretty normal with downhill running and something I was needing to be extra careful about with my breathing, form and gait. I passed her as she was trying to work on the cramps and within a mile, she passed me again. I was happy for her that she was able to work through the cramps and didn't give up. 

There was one new section of the course that surprised me as we turned left off Altamont and it was a steep downhill with switchbacks (familiar with it from biking) so that kinda messed with my mind as I was preparing to run straight. The volunteers were great and there was someone at every corner/turn, even though the course had orange arrows on the ground. I didn't use the aid stations since I had my nutrition with me. 

Once I was done with the "Paris Mountain" part of the race (7 miles and ~1000 feet of elevation gain), it was time for the third and final section of the race. In my opinion, this is the hardest part of this road race. For the next 5.4 miles, we had over 500 feet of elevation gain with very steep and punchy up and downhills. I was still feeling really strong although I could tell that in the last few miles, my legs were getting tired, especially my right leg which tend to fatigue faster than my left leg. I did a quick stretch to pop my right hip around 11.5 miles and that helped me correct my form for the final 1.5ish miles. With a very steep uphill of ~.25 miles with less than 1 mile to go I was on my tip toes working my way up the hill. I was really happy to finish the race feeling strong and healthy. 

Our athlete Yannick won the race in a speedy time of 1:14. Karel placed 3rd overall in a time of 1:22 and I was 2nd overall female in a time of 1:38. We had a lot of fun and it was a great way to get in a quality strength-focused training run. Sure enough, the DOMS hit us hard today. Our legs were talking to us during our 3-hour ride. 

Marni Garmin splits

8:50
9:07
8:39
7:31
7:25
7:01
7:24
7:54
7:41
8:20
7:51
7:47
7:36 (.42 miles)



Karel Garmin splits

7:06
7:38
7:15
6:14
6:03
6:03
6:22
6:39
6:29
6:42
6:42
6:39
6:31 (.42)

Xterra Oak Mountain 20K Trail Run - Race Recap (Marni)

Prior to bed, I told Karel that I was really excited to race but also nervous. Going into this event, had no prior trail racing experience and have only done a few off-road runs over the past few years. As a total newbie, I just bought a new (my second ever) pair of trail running shoes (On Cloudultra) on Monday - six days before the event. To break-in the shoes, I wore them on Saturday while spectating Karel's Xterra triathlon race. So much for not trying something new on race day. 

After a light night of sleep, I woke up at 5:45am and had a pre-race snack of a cinnamon raisin bagel with PB, banana and syrup (I didn't bring waffles - my typical pre-race/workout snack) and a coffee and water. I did some light foam rolling and mobility in the hotel room before we left for the race venue at 7am. 

With a bit less competitors compared to the Xterra race, we had no trouble parking. Each entry to the park was $5/person (cash only) but there was no line to get in so it was a smooth morning. 

We arrived shortly before the start of the trail marathon so it was fun to give them a cheer as they started their 26+ mile off-road adventure. 

After a short 1-mile jog warm-up, we met up with our athletes/friends Josh and Eedee who were also racing (Eedee also did the sprint off-road triathlon on Saturday!). Karel was there to cheer us on, along with Campy - the professional spectator. 

I opted to not wear a tank over my sport bra as I am much more comfortable running in just a sport bra and my tri shorts. I also had my Naked run belt for my hydration (1 x 10 ounce, 80-calories Skratch Orange and 1 x 10 ounce, 80-calories Skratch grape). I also had two gels and some chews in my belt as I wasn't sure what I would need during the event so I had back-up fuel just in case. Although there were aid stations on the course (water and gatorade), I wanted to have extra calories as the woods make it hard to refuel in an emergency situation). 

The 5K, 10K and 5 x 5K relay runners went ahead of us so we were the last wave to start. 

We lined up for the start and at 8:20am, we were off.

The start was fast and I was not liking that pace. It takes me a while to build into a strong effort and if you know me, I am not a sprinter. So right away my heart rate was up. I embraced being uncomfortable from the start and welcomed the new experience and whatever came my way. I found myself at the back of the front pack and there were three women just ahead of me. I had one female next to me and we ran together for a good two miles. I pass another female in the first part of the trail section so around mile one I was the third female - but the lady behind me made sure I kept on my pace as I felt like I couldn't slow down too much or else she would catch me. 

After a 1/2 mile of running on the road, we made a left turn into the first trail section. I passed a few males and everyone was really nice - there were a lot of back and forth cheers and "good job" to one another. I wasn't sure of the etiquette for passing on the trail so I just said "passing" to the person ahead of me. 

The first mile was a good introduction to trail running as I quickly realized that I was not quick on my feet (literally) running downhill. While I was ok uphill, I definitely found myself slowing down a little on the downhills. I felt like I got better as the miles ticked by but it was more of a "learn as you go" type of experience.

Once we got to the first aid station, I had a sip of water (you had to grab the pre-filled cups from the table and then toss into the trash can) and cooled myself off. It wasn't too warm out but the effort was making me feel a bit warm. I also kept my ROKA shades on my hat as it was hard to see the ground with the tint of my sunglasses (I forgot to bring the lenses that I use for gravel riding, which are a bit lighter).

After crossing a bridge and then running over a beautiful open section next to the lake, it was back into the forest. Next came a really technical section with a lot of loose rocks so I was careful running down as to not hurt myself. Just after around 2 miles in, I was surprised to see Karel and Campy there cheering for me. Karel always finds a way to be super creative with spectating and he continued to pop-up all over the course. 

The next three miles went by pretty quickly as I was hyper focused on the terrain under me. There were some short steep climbs but nothing too long. I really loved the dynamics of running on the trail as it felt like a rollercoaster - up and down, up and down. I only checked in on my watch here and there as the pace didn't concern me but I was happy to see that I was averaging around 9 min/miles (I was thinking I would be closer to 10 min/miles since Karel "only" ran 48 minutes for his 10K. The aid stations were nice as I had something to look forward to (3 on each loop) and it was also fun to run into the other runners from the shorter distances. I even ran into Eedee so it was great to see a familiar face. Josh, her hubby, was in the front pack so I never saw him after the race start. 

For the next mile (which was a loop before heading back to the pavement), I really enjoyed jumping over falling tree trunks and running on wooden bridges. I couldn't believe that 6.2 miles and 55 minutes of running had passed by so quickly! As I made my way on to the pavement, I tried to pick up the pace a bit to see if I could get closer to the other females but they were way ahead of me. But I still needed to keep my pace up to maintain my third female position. After making my way by the 2nd loop sign, I was onto the pavement again (after a short off-road section by the race venue) to start loop two. 

I took in half of a gel to see if it would give me a bit of a pick-me-up around 15-20 minutes later as I knew I would need it. Although I felt good on the pavement, once I passed through the first trail section and onto the exposed path by the lake, I could feel a low moment. I had a video camera man running next to me so that gave me a little incentive to stay focused. 

At this point, I was running by myself. I saw Karel a few more times near the end of the first loop and a few times on the 2nd loop and then there was a long section when I was by myself and I kinda convinced myself that I was off course. Thankfully I saw an arrow so I was relieved to be on the right course. Although the course was well-marked, it was easy to not pay attention as you have to be so focused on the ground under you. 

I continued to drink my flasks about every 10 minutes and water from the aid stations. My hips started to get really tired and my upper body was getting sore in the middle of the 2nd loop. I tried to slow down on the downhill sections but it didn't really help to loosen things out. I had one complete stop around mile 10.5 and it was a needed reset for my mind and body. I did have two gentle falls where I caught myself (only my knees and hands lightly hit the ground) - I guess my legs were tired and I didn't clear the roots. I never found myself wanting the event to end as I was having a lot of fun. I felt like my running endurance and resilience really helped me in this event. I enjoyed being competitive and feeling like I was racing but I also felt like I was getting in a really great workout. Whereas I usually have to take more walk breaks when I run to reset my form, I felt like my legs knew exactly what to do on the trails. 

I tried to pick it up for the last 1/2 mile and gave it all I could when I reached the finish line. I loved seeing Karel and Campy out on the course. 

When I crossed the finish line, I was exhausted. But the good kind of exhaustion. Unlike a road running race, my body didn't feel too beat-up and my joints weren't as smashed as I thought they would be. Even in the hours after the race, I was shocked that I was just tired but not struggling like in a road running race. 

I ended up first in my age group and 3rd overall female and I received a complimentary entry to the 21K Trail Race in Maui - in conjunction with the Xterra World Championship (which Karel just qualified for in December). 

After the event, we chatted a bit with Eedee and Josh and then made our way back to the hotel to pack-up and hit the road for our drive home. And speaking of our drive home, our 5-hour drive turned into a 10.5-hour drive because of an accident on I-85 (right before the South Carolina state line). Talk about a life lesson on discipline and patience! 

A truck with hazardous materials crashed three miles ahead of us and we were stopped on the road for over 2 hours. With the north and south bound lanes of I-85 closed, it wasn't until around 7:30pm when police escorted all of the cars on the grass median before figuring out how to detour our way back on the interstate. It took another hour to go a few miles due to all of the traffic and after a needed bathroom and gas refill stop, we finally got back on the interstate and arrived home just after 10:30pm. It was a loooong day but Campy never complained. 

This past weekend was just the spice of life that we needed. Karel is over-the-moon with the opportunity to race more Xterra events and I am looking forward to tagging along and participating in more trail runs. 

Race Report: Lake Summit 10-mile race

 

In early August, Karel and I registered for the inaugural Lake Summit 10-mile gravel trail running race. We assumed this would be one of our last races of the 2020 season but four weeks later we registered for the Florida Xtreme Triathlon (that race recap is still a work in progress - coming soon!). Because there was only six days between the finish of our 300+ mile event and then 10-mile race, we didn't consider actually showing up for the event until Wednesday last week. After finally feeling more normal again and catching up on a lot of missed sleep, I did a short jog on the treadmill on Thursday and had no aches or niggles. Feeling good about my recovery, I decided that I would show up for the race and just run it for fun. Karel was also feeling really good after the race and did a short jog on Friday just to test the legs. All was good. 

On the morning of the race (Saturday), we woke up around 5:25am and had our normal/typical pre race meal (Oatmeal/fruit/nut mix for Karel and 2 waffles w/ nut butter, banana, syrup and granola for me). I spent around 15 minutes foam rolling before we left the house around 6:45am. Karel did a light mobility session in our workout room before we left. It was a chilly 39 degrees when we left and the temps only dropped as we made our way 50-minutes north to Tuxedo, NC. 

We really enjoy running at Lake Summit - even though it's a drive to get there. We take our campers there as the gravel running is really good for the body and the scenery is really nice (lake houses and lots of trees). The nice thing about the lake is that you can run all the way around it - for almost 10 miles total. It's mostly gravel with a 1.5 mile pavement section and a little pavement to start/finish each loop. While the start/finish of each loop is flat, there are a few kickers of hills with a switchback section on the far end of the loop.

After picking up our packets around 7:30am, we spent a good amount of time warming up. Our athletes Josh and Eedee met us there for the race. 

Unfortunately, Karel's quad (by the knee, inner leg) was bothering him when he would land. It was such an odd thing as he had no issues the day before when he ran. He assumed it was coming from his hip (his hips have been really tight) and with his previous issues with his back, he tried to get his legs warmed up but by the time the race started, he decided to skip the race to not do any damage. Karel was not upset by this decision as this was just a "fun run" and not worth the risk of injury.

I was really surprised how good I felt. I had no residual soreness and I felt fairly fresh. I only swam a few times and ran once last week and really focused on refueling, rehydrating and sleeping - a lot of sleeping! I had a few low moments during the race but the recent 3-day Xtreme event sure did teach me a lot about working through those low moments!

I absolutely love running on gravel/trails so I found myself running happy. After the first 2 miles, I never had more than 2 people within a quarter mile of me so it felt like a solo run where I could be with with my own thoughts. I wasn't out there racing but instead, just giving my best effort on the day without digging deep. I settled into my steady endurance effort. I didn't have any expectations but just to run the mile I was in and to listen to my body. The race field was fairly small (~150 runners) and it was a safe and well-run event by Upstate Ultra. 

For the first few miles, I just focused on settling into a good rhythm. By mile 3 I was making my way to the first hill and gave myself a short reset (walk/stop) break at the top. I continued to include a few walk breaks (and one quick bathroom break) throughout the rest of the race as my body needs the reset breaks (it works really well for me mentally and physically). 

The switchback section on gravel was tough to run up but after a quick reset break at the top (and a quick potty break) I felt really good running down. With only four more miles to go, I definitely felt a little tired but nothing compared to how I felt during the last few miles of each stage of the Xtreme Tri. That Xtreme event gave me so much confidence and appreciate for my body and mind. I was really bummed for Karel not running but happy to see him cheering me on near the finish. 

I felt like I ran a really steady race, stayed well fueled/hydrated with my Naked Running band (each 10-ounce hard flask was filled with Skratch strawberry lemonade) and had a lot of fun. Knowing that this was my last planned race of the season, I ran with a lot of gratitude for my body. After the event, we made a quick stop at Flat Rock Bakery to stock up on fresh bread (and perhaps a few pastries were added to our order ;) 

Although this event was only six days after I conquered my first ultra endurance triathlon event, I was shocked that I had no fatigue or residual soreness after racing for 300+ miles. I woke up that race morning with gratitude for my resilient body. I never take good health for granted. Racing with no expectations or outcome goals is very freeing as it reduces the pressure and allows you to stay in the moment. After all that 2020 has given us (or taken away from us), I will always look forward to any race opportunity to explore my limits and capabilities with my amazing body. 

There's a well-known saying that reads "quit while one is ahead." This idiom implies to stop doing something while one is still successful. Otherwise, further action runs the risk of spoiling something good. Although the emotional intoxication that comes with feeling superhuman after a successful late season race can make it difficult to stop training and racing, there's more to risk - and less to gain - if you refuse to give your body and mind a necessary break to rest, restore and to recharge. 

I feel accomplished. I feel healthy. I want to keep racing. But in my 14 consecutive years of long-distance racing, I've learned that the best time to enjoy a slowdown is when you don't feel like you need one. 

I'm healthy. I'm not broken.
Thank you body.

Socially distant hugs are better than no hugs! 

RACE RESULTS HERE

Prisma Half Marathon Race Report

In the thick of triathlon training, Karel had his second (and last planned) running race of 2019. The first was a 5K in January. This past Saturday, Karel participated in the Prisma Half Marathon.
Karel loves to race and he actually receives a performance boost from his races. Despite no specific training for these road races (ex. intervals/speed work), Karel has been able to outperform his expectations and bounce back quickly into his structured triathlon training. I am the opposite - running races take a lot out of me, physically. Although I've been injury free since 2013, my body is resilient but I have to be very careful and strategic with my run training (volume, frequency and intensity). I actually feel that I am a more efficient runner off the bike than in a stand alone running race. If I'm going to do a road race, I'll select a fun one to do in the end of the season (after my triathlon season is complete, like I did this past year in October) as I know I've accumulated a lot of fitness and durability at that point.

The alarm got us up at 5am after a good night of sleep. It's always nice to sleep in your own bed before a race. Karel kept to himself doing what he needed to do to get himself race ready (espresso, oatmeal, more espresso, a short jog, bathroom, mobility work, etc.) By 6:30am, he was out the door and drove himself a few miles down the road for the start of this point-to-point race. With an hour easy run on my training plan, I jumped on the treadmill at home around 6am so that I could get my run done early in order to watch Karel finish near downtown Greenville. With my bag of food packed the night prior (and recovery drink/food for Karel), it was a quick transition from my sweaty indoor run to shower to car. By 7:45am, I was in the car in route to the grassy field outside Carolina Triathlon, near downtown Greenville (~8 miles away). With the 5K finishing around the time I arrived, it was easy to find parking near the finish.

The weather was cold and dreary and it was only a matter of time until the rain was coming. I tried to stay warm inside my swimming parka but wet shoes from the muddy grass had me shivering.

Around sixty-five minutes into the half marathon race, the leaders were coming. It was a sprint for the finish! With no idea of how fast Karel would run (his previous PR was 1:21 in 2013), I knew that Karel's secret goal was to break 1:20. As the minutes passed by and several more young male finishers crossed the finish line, it started to rain and in the distance, I spotted Karel. He was pacing off another guy and I could tell he was fighting hard to stay with him. Nearing the finish line, Karel managed to sneak right passed him.

Not knowing Karel's exact time, I couldn't wait to ask him. Karel was having a bit of a coughing attack from the effort so as soon as he calmed down, I asked him his time and I couldn't believe it - 1:15!!! His official time was 1:15.24!!

Here's Karel's race report in his words:

Wow! I really didn't think I can go this fast. My secret goal was to break 1:20 which would be my best time. Going almost 5 min faster is just nuts :-) So, when I read the race pacing suggestion from my coach of starting at 5:45 min/mile and then settle into 6 min/mile and that it would feel easy I was like, what? I don't think I can do that! Sure enough, starting at sub 5:40 and then staying in sub 5:50's mile after mile was crazy - I couldn't believe it was happening. I ran behind another runner who I thought was running stronger and I was just drafting behind him. It was just 2 of us. All I did was stay behind him and try to hang on. He did a few surges to get rid of me but that didn't work. I felt really good and felt like I'm cruising fairly comfortable behind him. Not that I could go any faster but it wasn't a blow-up pace. Then sometime in the 2nd half of the race, this guy started to slow down a bit. I thought he was just playing games with me but then I realized he is really slowing down. Luckily for me, another guy just bridged to us and after a brief break, this other guy took off. I went with him and we lost my original "pacer" really quickly. My new pacer was running much faster and it started to get much harder to stay with him. The last 3 miles was a real struggle and I was playing all sorts of mind games with myself to try and stay with him for just a little longer and a little longer. The rubber band was about to snap but I kept managing to come back to him. I stayed with him and then sprinted pass him to the finish line. The finish was crazy as it was on a muddy field. Very slippery and impossible to really give a strong sprint.

Overall I'm super stoked about this run. Big time PR but I'm ready and happy to do triathlon racing now. It is amazing how much a 75 min running race can hurt!

For the video recap...                                            
                                                         

Quickly after Karel finished, he changed into warm clothes (not to Karel, don't forget an extra pair of running shoes after you finish a running race!) that I brought for him in my car and then we drove a mile down the road to the Kroc center for a swim. We paid a one-day entry for each of us in order to use the pool (which was much more convenient than driving back near our house to swim at Furman). Karel needed to work out the stiffness (as advised by his coach) and we had about 2 hours to kill before the awards. I had a swim workout as well, which was much longer (4850) so after Karel was finished with his float, he walked back to the awards around 11am. 

After I finished up my swim, I picked him up and we headed home for snuggles with Campy, food and Super League Triathlon!

Karel's stats according to his Garmin:
13.2 miles
1:15.36 (5:44 min/mile)
93 cadence
169 average HR
Mile 1: 5:35 
Mile 2: 5:52 
Mile 3: 5:35 
Mile 4: 5:51 
Mile 5: 5:46 
Mile 6: 5:47 
Mile 7: 5:41 
Mile 8: 5:50
Mile 9: 5:55 
Mile 10: 5:43 
Mile 11: 5:42 
Mile 12: 5:38 
Mile 13: 5:40 
Mile .2: 5:20 pace (176 HR) 

1st Male Masters, 12th overall. 

Gear:
Shoes: Nike Vapor Fly Knit 4%
Hydration belt: Naked Running Band
Sport nutrition: 1 packet Maurten 160 mixed into a 500 ml bottle of water and then divided into two x 8 ounce flasks + 1 packet Enervitene liquid gel

OFFICIAL RACE RESULTS

Greenville News Run Downtown 5K Race Recap

Picture: Beth Molzer

Back in November, Karel and I were discussing a few running races with our coach to use for training purposes. During this chat, Karel realized that he has never ran a 5K before! Back in 2006, Karel joined me for the Tampa Bay Times 10K Turkey Trot - which he quickly flew by me within the first mile and finished in a blazing time of 39:45. This was back when Karel was bike racing and didn't really care for running as he loved riding/racing his bike.. To prepare for the Turkey Trot, Karel only ran 4 times before the race, in the weeks prior - starting at 20 minutes and working his way up in time (and speed) to the 10K distance.

Fast forward 13 years, an older (I mean wiser) Karel decided to sign up for his first 5K race. There was no special training (or tapering) for this race but instead, this was a workout where Karel was told to run as hard as he could to get his heart rate up as high as possible. His "workout" on race day also included running 25 minutes before the run and another 25 minutes after. Karel was looking forward to his first 5K as he loves to push hard and be in a race environment.

The morning started a little before 6am when we both got up to start the day. In typical fashion (nothing changes on the weekend), we both got a little work done on the computer before getting ready for our "workout" for the day.

Karel started his warm-up at our house with some mobility work and a ~16 minute jog on the treadmill to get his system going so he could go to the bathroom before he left the house. This also included a few pick-ups. Around 7:15, Karel drove the 8 miles down the road to downtown Greenville for the race, which started at 9am (we picked up Karel's bib number/shirt on Friday so he didn't have to deal with lines on race morning).

After Karel left, I started my workout with a 15 minute spin on the trainer (which I do before all my runs - something new I've started per my coaches advice) and then out on the road for my run workout. I had a 65 minute run (no intervals) which worked perfect for me to run from our house to downtown Greenville, via the Swamp Rabbit Trail. A 5K is not something that suits me (or my physiology) but I still wanted to see Karel race (and be in the race environment). I timed it perfectly so that I arrived to the race start just a few minutes before 9am to give Karel a smile and a wave.

The weather was perfect (in the low 40's) with light rain (drizzle). There was a big crowd for the 41st anniversary of this event. We have an incredible running community in Greenville so Karel knew that there would be some fast feet ahead of him. With no set pacing strategy, Karel focused first on his breathing and form and then gave it all he could. The course was rolling with very little flat (no surprise here in Greenville), which suited Karel. The only hard part was the fast downhill running. After the race, Karel finished his "workout" by running on the Swamp Rabbit Trail to the bakery. I met him there (I drove Karel's car from downtown) and we enjoyed a coffee and croissant before heading to Furman for a swim workout. Karel loosened out with an easy and short swim (I had a different swim workout) and he finished off with strength training right after the swim. Although a lot to pack into race day, the purpose was to get in the workouts before the soreness sets in.

Karel is happy with his performance and at the age of 42.5 yrs, he's happy that he can still chase around the "kids" in running races.

Per Karel's Garmin watch:
Mile 1: 5:32
Mile 2: 5:24
Mile 3: 5:31

Official race time: 17:08, 10th overall, 2nd male masters.

Here's a video recap of Karel's first 5K.

Run Town USA Half Marathon - Race Report

Pretty cool finish line in the baseball stadium of downtown Greenville.

Prior to transitioning to triathlon racing, I considered myself a swimmer turned runner. Since the bike was unfamiliar and somewhat scary to me, I found running to be the easiest sport to do - anytime and anywhere. Living in Florida also made it incredibly easy to find a running race to participate in, almost anytime of the year. Although I struggled with hip/back issues in 2007 while training for my first Ironman World Championship (2nd Ironman), those hip/back issues lingered on for many, many more years to come. Interestingly, there's a connection between my chronic hip/back/glute injuries and running races. From 2008-2012, I would dedicate the spring, summer and fall to triathlon training and then focus on running (with a few half marathon running races) in the winter. Although I didn't give up swimming or biking during the winter, my focus shifted from triathlon to running. I always thought that this approach would make me a better runner as a triathlete (or at least I kept telling myself this) when in reality, it actually made me worse of a triathlete....because I kept getting injured. I was also not getting any faster with my swimming or cycling. Although I was able to finish triathlon and running races, there was a link between my injuries and running races. After a summer of triathlon racing and into a few months of run training, I would always find myself injured come the spring. This cycle continued year after year after year.....for five years. There were many times when I wanted to give up the sport of triathlon because I thought my body was not healthy or strong enough to accept the training. Thankfully, with those learning lessons came a new appreciation and strategy for how to best train for triathlon races. I'm happy to say that I am having more fun than ever, staying healthy and injury free and continuing to get "faster" as a triathlete.

Seeing that the last running race that I specifically trained for was in the late winter of 2012 and I have not been injured since May 2013, I've learned several important facts about the difference between triathlon training and running training and why I feel the majority of triathletes should not train specifically for running races:

1. Simply put, when you run in a triathlon, it couldn't be more different than a stand alone running race. In a triathlon, you are running after swimming and biking, you've been exercising for 1-7 hours, it's typically warm or hot, it's nearing mid morning, lunch or late afternoon and you are nutritionally (fuel and hydration) compromised. There's great mechanical fatigue that is occurring when you run in a triathlon and the strategy to get to the finish line is very different than in a stand alone running race. 
2. You can be a very fast runner off the bike but not be fast as a stand alone runner. You can also be a very fast stand alone runner and not be a fast off the bike.
3. To put together a fast triathlon performance, you need to be great at not slowing down. Therefore, it's not about being a fast runner but being able to put together a solid swimbikerun combination.
4. As a triathlete, training should be designed to make you resilient and strong. A durable body can resist fatigue and since a triathlon is an endurance event (Half and Full distance), speed is all relative.
5. A huge component of triathlon racing is being able to pace well, have good skills (swim/bike/run), be efficient, be able to manage the terrain/conditions, have a well-practiced and fine-tuned fueling/hydration strategy and have exceptional mental skills. This requires a lot of training and year-to-year development without inconsistencies in training and little to do with being a better "runner."
6. Triathlon is swimbikerun. Running is running. They are two different sports that require different training methods, physiological adaptations and nutritional strategies. While some methods can overlap, they are still two very different sports.
7. As a triathlete, you have the ability to jump into a swim event, bike event or running event anytime you wish as you have the fitness, skills, strength and endurance to do so. You can't say this about (most) pure runners. Aside from cross training, it's rare to see a road runner jump into a gran fondo or century ride or participate in an open water swim event.
8. Breaking up the year into swimbikerun season and then running season (with minimal or no swimming/biking) is a huge mistake for triathlon is three sports. When you remove or eliminate one or two sports for even a short period of time, you lose the skills and fitness for your sport - triathlon. There's also a great risk for injury and slow adaptations for physiological improvements when a triathlete has chunks of tri-specific training removed throughout the season.
9. Swimming and cycling can make you a "faster" runner. Running more or running faster does not make you a better swimmer or cyclist.
10. As a triathlete, your focus should be on getting strong....not lean and fast. Triathlon (especially long-distance) is a strength-endurance focus, not a speed sport. The risk for injury, burn out and sickness increases when you put focus on being light and fast versus being strong and healthy. Train, fuel and eat smart.
11. The training, nutrition, skills and pacing strategies to put together a very strong run off the bike in a triathlon are very different than stand alone running. Having said that, you must train appropriately for your sport demands and to run well off the bike means being able to swim and bike very well, before you run. 

Photo by Kristen Johnston

After IMWI in Sept, I was not ready to end my triathlon season, however my triathlon racing options were limited due to upcoming travel (Karel's races). After coming to terms that my triathlon season was complete for 2018, I decided to look into some fun events to keep me fit and to give my training a bit of purpose. Although the structure of my training changed week to week (let's call it loosely structured), it was nice to have a few events on my schedule to keep me motivated and excited to train. Plus, I was not ready to have my official off-season just yet. 

After "racing" the 2.4 mile Kona swim and then the Hincapie Gran Fondo (80 miles), I decided very last minute (Wed last week) to register for the local half marathon in downtown Greenville. I had no plans on participating in a running race this year (or anytime soon) but my body was healthy and strong and I have been enjoying running lately (which is sometimes rare for me as I have a love/hate relationship with running sometimes). I heard about the SpinxRun Fest and I thought that it would be a fun event to officially end my season. It was also a way to complete a triathlon spread over 4 weeks (swim, bike and now run event). The big kicker for signing up for the half marathon was that the race was not flat. With around 650 feet of elevation gain and lots of turns, I knew I would have fun with this course. Not having raced a half marathon since 2012 also had me feeling excited and not at all nervous as I had a beginner's mindset going into this race, with no expectations or pressures. Seeing that most of my runs off the bike in a half marathon are around 1:39-1:40, I figured that anything better than that would be a successful run. Although I have a PR of 1:31.51 (flat course, 2011 Subaru half marathon), the thought of averaging around anything less than 7:30 min/miles seemed impossible since I never hold those paces in any of my training runs.

I left my house around 6:10am on Saturday and left Karel to his training later that morning (one weekend left until he races IMFL in Haines City). I do have to say that it's been nice having a few "fun" races to keep me to my normal routine. It also keeps me doing my own thing and out of Karel's way as he stays mentally committed and focused on his upcoming Ironman.

I arrived to the race venue in downtown Greenville, just across from Flour baseball stadium around 6:30am. With the event not starting until 7:30am, I felt like I had so much time to kill. So different than a triathlon event to just show up with a pair of running shoes. The weather was absolutely perfect for running in the low 50's. Although it was a little windy and overcast that morning, it was still perfect for running.

I made sure to do a long warm-up so I jogged, walked and kept myself moving for a good 15 minutes (1.5 miles) as well as some extra walks to the bathroom inside the stadium. It was fun to surround myself with so many runners (there were other race distances like a 5K, 10K and marathon). I ran into my friend Kristen and her hubby as well as a few other familiar faces. I really do love our Greenville running/triathlon community, everyone is so nice.

When the gun went off, I started running what felt like an easy pace up a small incline on the road. After a few minutes, I looked down at my watch and it was showing numbers in the 6:20's. I decided to "run" with it and see what would happen. I found myself near the front of the race (the half and full marathon athletes started together) and the field started to quickly spread out. The course was very hilly so there were very few sections to settle into a rhythm - which probably worked well in my favor being a triathlete who enjoys hilly/hard courses.

After the first 5K, I was waiting for the effort to get tough. It wasn't too long later when my energy started to dwindle. I wasn't having trouble breathing but my body was a bit confused by this effort as it is something I never train (aside from higher intensity intervals on hills or the track, which are both very short 2-4 minutes). My form felt good so I kept focused on my form. I also had to remind myself that this was not a triathlon as I found myself slowing down and resorting to a steady sustainable effort that feels much better to me than a stand alone half marathon effort. To be honest, I wasn't really sure what I was suppose to feel but I knew it was a running race and I should be suffering a bit. I really tried to work the up and down hills and push on the flatter sections. It helped to be around other runners for you get sucked into their paces (something I'd never do in a triathlon as it's all about pacing your own race). Although I packed my hydration belt in the car (with flasks filled with nutrition), I decided last minute not to wear wear my hydration belt for this race but instead, carried a very small flask with an Enervitine gel (225 calories worth) and grabbed water at each of the 5 aid stations. I sipped the flask every time I needed a little pick-me-up.

I tried to take notice of our beautiful Greenville and Falls Park but I was so focused on my effort that I had to use a lot of mental energy to keep myself going. My body kept wanting to slow down but I used some powerful mental talk to keep myself going. My mantra for the day was "you signed up for this and there's nothing else you'd rather be doing this morning than this."

Nearing the last few miles of the race, we approached some longer climbs. I actually liked this more than the punchy climbs as I could use my strong legs to carry me up the longer hills (and downhills). I was surprised that I wasn't feeling too fatigued throughout the race and I could keep good form. I just didn't have anything more to give in terms of speed. I got passed by a few girls in the last 6 miles but I wasn't upset about this as I reminded myself that I am a triathlete in a runners race and it's all about me and the clock. Not knowing what I would be able to do in terms of a finishing time, I was in shock when I looked at my watch in the last mile and did some quick math that I would be well under 1:35! As I sprinted my way into the stadium and around the field, I gave it all I could (if you know me, I'm not much of a sprinter) to finish in 1:33.10 (per my watch). There was a timing issue so they didn't have my official time (along with many other runners) so I had to give them my watch time.

I was thrilled with my performance and I couldn't help but give my body a huge thank you for being healthy, strong and injury free. While I think this run time is super fast for me, I'm proud of how my body responded to this type of effort at this distance. While I didn't train specifically for this race, I feel my previous triathlon training provided me with the strength to be great at not slowing down. This was the perfect end to my 2018 triathlon racing season and a sign that my training is working for my body. I am feeling motivated, excited and grateful for what my body can do in 2019.

Race Results
1st AG (35-39), 7th overall female

Garmin splits:
Mile 1: 6:37
Mile 2: 6:43
Mile 3: 6:34
Mile 4: 7:09
Mile 5: 7:05
Mile 6: 7:25
Mile 7: 7:46
Mile 8: 7:19
Mile 9: 7:17
Mile 10: 7:27
Mile 11: 7:14
Mile 12: 7:16
Mile 13: 7:13
Total: 1:33.10

Paris Mountain 20K road race recap

With Paris Mountain standing just a few miles away from our house, we have the opportunity to bike (or run) up the mountain anytime we want. Here's a picture (below) of my ride on Thursday, when I did 4 x 9 min heavy gear (45-50 rpm) intervals up Paris Mountain (and descended 3 minutes down between each interval). With no lookout point to stop at on the mountain, it's an added bonus to bike riding when we can enjoy the views and get in a great workout at the same time.

Once a year in Nov/Dec, the Greenville Track Club puts on the "toughest race in the south" with a 20K road race that goes up and over Paris Mountain and covers 2500 vertical feet of elevation gain, 89 curves and a few hills over 15% grade. For any athlete who likes a challenge, this is the race for you.

This year, the race was the host of the 2017 Road Runners Club of America South Carolina 20K championship. In 2015, Karel and I participated in the race and enjoyed using our triathlon resilience as we mixed it up with the road runners. Although I love a challenge, I found that the race really beat my legs up (as to be expected) and it took a while to recover from the extreme event. Karel wanted to race it this year but I decided to pass on it so that I didn't have to take any risks with my run training, as it's been going well and I've been very consistent. But, I could still get my racing fix by cheering on Karel (and our athlete Thomas) at the start/finish of the race and doing my scheduled run in between.

The race started at 7:30am at the Shi Center of Sustainability so after we parked at the Timmons arena, Karel did his warm-up to the start (about 3/4th mile away) and I started my workout (60-90 min endurance run). With about 10 minutes to spare before the start of the race, I made my way across Poinsett hwy so that I could cheer for everyone as they made their way to the base of Paris Mountain. After a few speedsters went by, I spotted Karel who looked like he was getting into his rhythm before the 2.5ish mile climb.

                                                      

Karel went into the race with no expectations, except for the slight chance of winning overall masters, which would give him a $100 award. But seeing that this race brings out the real runners, it's tough to mix it up with those who are in the peak of their season. Karel (and myself) have done no speed work or intense run training for several months so for Karel, as a triathlete, his performance reflected his ongoing development as a triathlete.  He said maybe he would have slowed down a tiny bit in the first 1/2 mile but otherwise, he felt good with his execution and could not have gone any faster/harder. This course requires a lot of resilience and strength and great running form for both the uphill and downhill sections. Although the mountain climb comes in the first mile, there's a nasty stretch of a few miles at the base of Paris Mountain that will require your legs to be strong and durable for the back half of the 12.4 mile race. The community, police and volunteer support along with the race organizers do a fabulous job with this event. I just love our Greenville community that embraces active lifestyles.

After I finished my 80 minute run, I timed it perfectly to change into some warmer clothes (although great running weather in the mid 40's, it got cold once I stopped as there was no sun, just cloud cover) and then a few minutes later, the first finisher for the 20K was making his way to the finish line in 1:11. I had no idea how the race would go for Karel but seeing that he did the race in 2015 in 1:24 (on a slightly different course in the last few miles), I expected him to be a little faster since he has improved a lot with his overall resilience over the past few years.

A few more male finishers came back and finally, I spotted Karel making his way up the last hill on a cement path in Furman. I cheered him on to the finish and then got the details from him after the race.

Karel was happy with his performance but he said there was just no way for him to go any faster. He was pleased to have completed the race in 1:20 (12.4 miles and 2000 feet elevation gain) and to place 1st in his age group. Sadly, he was the 2nd masters finisher as a 45-year old beat Karel by 2 minutes - those runners are so fast! Well, we can say that Karel was the winner of the hydration belt category as I am pretty sure he was the only one wearing a hydration belt for the race - as we like to say "it's cool to fuel."

We waited for Thomas to finish and then went inside the building to wait for the awards.

Karel was pretty exhausted and sore for the rest of the day as the race took a lot out of him (stand along running races are so much more difficult than triathlon events!). At Trimarni, we encourage our athletes (triathletes) to be mindful that the sport of triathlon is different than the sport of running. Although it's perfectly fine (and sometimes encouraged) to jump into a local 5K, 10K or even half marathon event, we advise against training specifically for that event in an effort to achieve a personal best. Many triathletes are under the impression that training for a running race will better prepare the body for triathlon season. Although your running race may build confidence for your upcoming season, the adaptations of training and physiological makeup of a triathlete is much different than a runner because of how we train for the sport of triathlon. It's always fun to see our triathletes participate in a road race with little run specific speed work training and outperform expectations. In triathlon, we want to build a strong and resilient body. While this body may not be fast relative to what a stand alone swimmer, cyclist or runner can do, to succeed in the sport of triathlon, you must learn to train in a way that makes you great at not slowing down. Once again, Karel showed us all that you don't have to be fast to do well in a race, you just have to be great at delaying fatigue with a resilient body and strong mindset.

Congrats to everyone who "conquered the mountain!"

20K Paris Mountain Road Race - race recap

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Before getting into my race report from the 20K Paris Mountain Road race that happened on Saturday, I wanted to make sure that everyone understands that I am triathlete. I am not a runner.

I absolutely love calling myself a triathlete.

For almost 10 years, my passion for swim, bike, run training grows stronger every year, as well as my education of the sport.

As mentioned in my last blog post, Karel and I are triathletes, not runners. We train for the sport of triathlons. Our entire season is devoted to triathlon training and every year builds on the previous year.

When there is the opportunity to train in a running race environment, we consider the pros and cons and whether it not the race/event "makes sense."

Karel and I wanted to do this epic race last year but it didn't make sense to do it. We were just getting back into structured training after a 6-week off-season break and neither of us had worked our way up to longer distance running miles come early December. We were also working on a new foundation/transition plan and wanted to make sure we worked through the entire plan before disrupting our consistent training. Also, it was rainy and cold that day so with everything considered, the race just didn't have a clear purpose for us to race it.

However, this year we talked about participating in the race as a fun training session. We didn't register for the race until race week as we were not sure how our recovery/training would go post IM Kona.

Our recovery went smoothly and we have been enjoying our foundation training, focusing on form, strength and skills. We do not do any speed work this early in the season so in all honesty, the Paris Mountain road race actually makes a lot of sense in our training plan this time of the year.

With an added emphasis of form, strength and skills, our training over the last 4 weeks has helped us improve our endurance and strength.

And as endurance triathletes, we know how important it is to have strength, good form, good mental strength and good endurance so why not put those triathlete qualities to good use climbing a mountain!

Karel and I woke up around 5:45am and had a pre race/training snack, water and coffee and then headed off to Furman around 7:10am. We arrived at 7:15am (nice to be close to a race venue!) and picked up our t-shirt and bib number. There was a category for fastest husband and wife so we had a special smiley face sticker on our bib numbers to notify that we were in the running for the fastest couple award.

We parked at the registration site but the race start was around 1 mile down the road. Karel and I jogged to the race start for our warm-up and then performed some dynamic stretches before the race started at 8am. Our friend Thomas was there with us at the starting line. It was a chilly morning (around 35 degrees) but I was dressed well in my Trimarni tri shorts (for compression) and CEP socks with Brooks running tights on top. I wore my Trimarni jacket, Brooks gloves and ear band over my hat. I also had my Oakley commit sunglasses.

Although I always run with my Nathan fuel belt, I decided to not wear it for this race (Karel wore his belt) as there were aid stations on the course and I brought along some energy options: 2 Clif Espresso gels and a pack of Clif Blocks (strawberry) for added energy to go along with water.

I sipped on 1 throw-away bottle of 1 scoop Clif Hydration in the 1 hour before the start (around 16 ounce fluid + 80 calories).

Although a small race, Karel and I were really excited to run. Of course we love to compete but we did not have any expectations going into this race. The unknown excited us!

We both wore our Garmin's (I also wore my HR monitor) for data to look at post race but I strategically covered up my Garmin with my jacket so that I would not look at my watch for the entire race. I hit start when we started and then hit stop after the finish line.

I was racing entirely by feel which is exactly what was needed on this type of course (~1500 elevation gain in 12.4 miles).

We started the race by running up a hill in the Furman campus and then a quick descend before starting a steady 2.5+ mile climb to the top of Paris Mountain (we crossed Poinsett hwy before turning left onto Old Buncombe, then a right to start the official climb to Paris Mountain).

Because the race started on an incline, the race start was not super fast. It was a little uncomfortable to start as my heart was working super hard so early to climb but I managed to find a rhythm early in the race.

It was only a matter of a few minutes and Karel was out of my sight, near the front of the race.

When we started the climb toward Paris Mountain, I was happy. Not only do I know this entire course from cycling (and once running it all in a workout with Karel last year) but there's something about climbing mountains that makes me feel so comfortable. I love the uncomfortable feeling of climbing as I can feel every muscle in my body working. But seeing that my body loves to climb, it just felt natural for me to run up the mountain. 

Certainly, in climbing a mountain for over 20 minutes, the body will get tired. But due to our prior strength training over the past few months and added strength component with swimming, running and biking, Karel and I both felt really good on the course and managed to maintain great form. 

For the first time in a long time, I felt like I had a rhythm with my running. I felt light on my feet and I felt powerful. 

Because this was a training race, we ignored our gadget and just went by feel. The goal was....there was no goal. Just run and have fun! 

Karel found himself near the front of the race in a matter of a few miles. 

I wasn't sure how many girls were ahead of me but I saw two in the distance and then one right in front of me, who was getting closer with each stride. 

I was all smiles for this race. Yay - I love mountains!

And thank you body for being so healthy and strong!!

(especially my quads, glutes and calves!)

As for the rest of the race, there was a water stop at the top of Paris Mountain so I stopped for 10 seconds to drink a cup of water. I grabbed my Clif gel in my pocket and took a swig of the gel (about 1/3rd) as I started to descend down the mountain.

Paris Mountain is an interesting mountain as it is only a little over 2 miles to the top and around 2000 feet but once you get to the top, you don't go straight down. There are a series of downhills and rolling  hills as you go over the mountain and then you finally make your official descend on the other side (right of the above picture) of the mountain.

I was a little concerned how my body would do on the downhills but surprisingly, my quads were responding really well to each foot strike. I did find myself moving to the gravel side of the road whenever possible to reduce some of the impact and I also found myself running up the inclines as if I was on a bike, to take the least steep incline option depending on how the road turned.

I managed to pass one lady going up the mountain but a few miles later, she passed me on a flatter segment of the mountain. I know that running "fast" is not a strength of mine as a triathlete so I didn't get frustrated but I had confidence that I would be able to maintain good strength for the hilly back-half of this race.

When I got to the 2nd water stop (around 6.5 miles), I took a quick walk (around 12 seconds) to consume another cup of water, followed by another swig of my Clif gel. I was SO happy that I had my gel because it really gave me the energy I needed in the later miles of the race. I started the gel early, when I didn't feel I needed it, so that it would kick in later on...and it did!

I was feeling a low point around mile 7-8 but I was excited for what was coming in miles 8-11.

There are lots of turns, ups and downs on the back half of this course and I noticed that many athletes were slowing down. I was passing a few people here or there and managed to pass two ladies in the next few miles. I didn't adjust my effort, I just stayed steady and strong. I got through my low point around mile 8 and found myself feeling stronger and stronger as the miles ticked away.

Not focusing on my gadget was a huge relief as I was running entirely by feel and it all felt good! There were mile markers so I knew where I was in the race but no knowledge of my overall time or pace per mile.

The volunteers were AMAZING and even though it was cold, there was support throughout the race. 

In miles 8-11, there were a few really punchy climbs were I running straight down and then tip-toeing my way up another hill. There were also a few steady inclines here and there. The course went by super fast - another reason why I love hilly courses!

There was one more water stop around mile 10 so I took advantage of one more swig of gel, chased my water and a stop to give myself a few exhales and inhales before giving it a good effort to the finish line. 

The hardest part of the course (for Karel and myself) was a long flat section around mile 10.5. Out of every section of the race, we both had a hard time at this part of the race, mentally and physically.

But thankfully, it didn't last long.

The last mile of the race included one last climb before we turned right onto the hwy (side of the road) and then we made our way to Furman University from the off-ramp on Poinsett hwy.

Karel looking strong at the finish!
Karel finished his two flasks (with Clif hydration in each flask) and consumed 1 gel. 

In case you can't read Karel's shirt (from Run In), it reads "Will Run For Beer."

(Thank you GTC, Pace Running Magazine and Run In for the great pics!)

I was so proud of my body for staying so strong for the last few miles and when I saw Karel just by the finish, I was so relieved to be finished. Even though I passed two ladies in the last few miles, I wasn't able to catch the ladies ahead of me and 3rd place was just 90 seconds in front of me. Oh well, the placing didn't matter as I was really happy with how I performed and felt throughout the entire race.

Karel was shocked that he placed so well and he also said he felt really strong and was able to keep good form throughout the entire race. He was a bit more beat-up in his calves/shins than I was but then again, he does have a super strong push-off when he runs. 

Karel, me and Thomas. 

What a fun race!!

(I had to take of my pants after the finish line as I got hot in the last mile....but then got chilly again in just a few minutes). 

We received a lot of fun goodies from the race: 

A magnet sticker. 

Glasses (or beer glasses for Karel) for our awards. 

A medal, shirt and horns for conquering the mountain!!

The recovery after the race was a bit longer than we expected as our legs were a tad beat-up on Sunday and Monday.  We did an endurance spin on Sun (I did two hours on the trainer and Karel did 90 minutes outside) and on Monday morning we swam (around 3900 yards).

But we both felt accomplished post race as we did exactly what we wanted to do going into this race: Have fun during a training run! 

Results: HERE

Marni stats: 19th overall, 6th female, 2nd AG, 1:36:38:2

Karel stats: 3rd overall, 1:24: 28

Fastest couple award

Marni stats:
Average pace, 7:50
Average HR: 157
Pace per mile (including my three walk breaks at each aid station)
8:01 min/mile, HR 180 (this is probably gadget error as my HR never gets this high)
9:15 min/mile, HR 156
9:47 min/mile (last 1/2 mile up the mountain was 10:23 min/mile pace), HR 156
7:46 min/mile, HR 148
7:46 min/mile, HR 152
7:06 min/mile, HR 148
6:59 min/mile, HR 145
7:31 min/mile, HR 152
7:30 min/mile, HR 157
7:17 min/mile, HR 158
7:52 min/mile, HR 162
7:15 min/mile, HR 161

(For the record, I have not run faster than 8:15 min/mile in a training run since way before Kona so this is proof that even if you run slow, it takes good strength to run fast).

Karel stats:
Average pace: 6:51 (And for the record, most, if not all, of Karel's training runs over the past few months, since he was injured in May, were no faster than 7:30-7:45 min/mile. Always nice to be surprised with faster paces in a race than in training after weeks and weeks of strength-focused work).
7:17 Min/mile
8:32 min/mile
8:30 min/mile
6:35 min/mile
6:28 min/mile
6:00 min/mile
6:00 min/mile
6:31 min/mile
6:50 min/mile
6:33 min/mile
6:47  min/mile
6:20  min/mile

I'm a triathlete, not a runner.

It seems odd to say it, right?
I'm a triathlete, not a runner. 

I mean, running IS the third discipline of triathlon so why is it that triathletes should not call themselves runners?

If you are a triathlete....

When was the last time you had the urge to register for a swim meet?

How about participating in a cycling road race?
When was your last running race?

Perhaps some triathletes enjoy racing in other events aside from triathlons and with the training for one sport, comes an improvement in sport specific skills and overall fitness. But it is not that common for a triathlete to dedicate 2-3 months, specifically trying to get faster in swimming or cycling, with the intention of racing in a swim meet or cycling event to show off their accumulated fitness. 

However, on the contrary, it is extremely common for triathletes to dedicate 2-3 months, typically in the "off-season" to run specific training and racing. Many times, triathletes will even train for a marathon to improve endurance or focus on short distance races with the hope of making gains in speed.

The last two running races that I trained for were in 2011 and 2012. 

In 2011, I ran the Subaru Half Marathon in a time of 1:31:51. This was also Karel's first half marathon (he ran it in 1:29:44).

In 2012, Karel and I ran the Native Sun 10K (41:11 for me and 36:40 for Karel) and Karel ran the Donna Half Marathon in 1:21:37.

Since 2007, I continued to call myself a triathlete and train for triathlon races but every year, come October until April, I found myself thinking like a runner and wanting to train for running races. Sometimes I would continue to cycle and swim as if I was training for a triathlon but other times, cycling and swimming was viewed as cross training and took a back-seat to running. I pretty much divided my season into triathlon season and then running season. 

Big mistake. 

Since then, Karel and I have shifted our focus to 100% triathlon training and racing. We instantly noticed an improvement in our overall fitness as we were able to go through many phases of training, starting from the off-season.

It wasn't until last year, that I broke my no-running races streak and participated in my first running road races (a 5-mile turkey trot and a 5-mile road race) in 2 years.

BUT - my focus and intention for racing was much different than ever before.

The running races were simply training sessions.
I was simply training with a lot of people, great volunteers, a t-shirt at registration and I choose to pay money for the workout.
Oh, and I didn't care what the overall time or placing was when I crossed the finish line. 

Karel and I have learned that although running is part of our 3-sport event, it is not necessary to dedicate a chunk of time in the winter, in order to train for a running race. Although for some athletes, it may help improve run fitness and confidence, many times, a specific running block of training increases the risk for injury and does not result in a massive improvement in run performance off the bike.

At Trimarni, we do not let our triathlon athletes train for running races. Sure, exceptions are made at times but we stress the importance of having a purpose for every race and the race has to make sense in the annual season layout plan.

I know it sounds so mean of us to not allow our triathletes to train for running races but that doesn't mean that they can not do a running race or two.

In order for us to focus on their overall, season development in all three sports, it is important that every triathlete that we coach (regardless of running fitness, speed or endurance)  thinks and trains like a triathlete.

Running is the last sport of a triathlon so it is obvious that running is what makes or breaks a great race. It is also what triathletes remember the most (whereas your swimming performance is easily forgotten and trumped by two other sports, by the time you cross the finish line). And for many triathletes, running is fun, it is freeing, it's inexpensive, it's easy to do anywhere, at anytime, and it is the sport that releases the most endorphins and assists in weight loss/body composition changes. So, as you can imagine, it is easy for some athletes to feel more passionate (or addicted) to running, than to swimming or cycling.

If you are a triathlete who wants to become a better, stronger, faster or fitter runner, it's not necessary that you train for a running race.

But, if you feel inclined to participate in a running race in your off-season (or at the beginning of your season), here are some of my suggestions:

-Do not register for a marathon. Triathletes will not gain triathlon run fitness while training for a marathon. Perhaps you will improve endurance or speed or you will prove to yourself that you can do the distance (again or for the first time) but when it comes to running off the bike (especially in an Ironman triathlon), running 26.2 miles in the afternoon, after you have swam 2.4 miles and biked 112 miles has nothing to do with running a marathon. You are running 26.2  miles to finish an IM and any Ironman athlete can tell you that that experience is not like a stand-alone marathon. Also, it can actually cause more damage to your season development and overall health. Very few triathletes will ever benefit from training for a marathon (when was the last time you saw a handful of professional triathletes participating in a marathon in the off-season?).

-Running races less than 15K can actually be beneficial to some athletes who want to get more comfortable in race situations (working on pacing, digging deep, mental strength, nutrition) as well as for athletes who need a social outlet due to a lot of alone-time training. Triathletes often view running races as a way to get faster or to go longer. But really, the goal is to have fun.

-Be mindful that if using a running race for establishing pace or HR training zones, you will always run faster with others, in a race environment, than alone (of course, the course terrain matters on this statement). Using running race efforts/paces for your solo training can actually set you back as you may be training in unrealistic zones for day-to-day training.
It's best to perform your running test alone, for a true indication of what you are capable of running.

-A half marathon (or 20K) can be incorporated into a training plan, as a training race, so long as you are ready. Any time you register for a running race in your triathlon season (including off-season), it should make sense with your season development.  Always discuss running races with your coach ahead of time, before registering. If you are seeking a running race in November or December, you need to consider you past injuries or health issues, when the off-season started for you and the upcoming season plan/goals. Maybe the race falls at a good time if it is a 5K or 10K but if it's a half marathon, it may be too early in the season to be running that far (or that fast). Remember, in order to peak appropriately, you must build your foundation. Do not skip steps.

-If you have the tendency to be extremely competitive on race day, it may not be ideal for you  to race a "fun" local run race when you know all of your local competition. Perhaps choose a running race in a different location and enjoy exploring new sights and roads with hundreds of other runners that you don't know. Think of it as a big group workout.

-Find a race that suits your strengths. Do you do better on trails, gravel or road? How about hills versus flat terrain? What about rolling hills? What about crowd support, the weather or the location of the race?

Triathlon racing and training is not cheap and running races are not free. If you are going to participate in a running race in your off-season, pick a race that, no matter what, you will absolutely enjoy. Go ahead and wear your gadget for some data after the race but do not let your gadget run, control or ruin your race experience.

-It's ok to compete at a running race even if it's just for training or for fun. You are a triathlete, thus you are an athlete. And athletes love to compete!
Whenever you race, you should always understand your purpose for racing and the outcome you want to achieve. Unlike runners who may seek PR's, your focus shouldn't be on pace, total time or pacing as you will likely be going into the race not tapered and with a bike or swim workout preceding or following the race. Find a way to be competitive so that you can improve your race tactics and mental strength skills but not at the expense of you being hard on yourself if you don't like your overall finish time or placing. And of course, no running race should come with the risk for injuries or a delay in your triathlon development. If you register for a running race and you find yourself injured before the race, don't race (it's not worth it!!). And if you race hard, allow time to recover so you don't experience any further setbacks in your triathlon training. 

Remember, you are a triathlete.
Being a great runner is important but only if you can do it off the bike.