Tuesday, April 11, 2017

Carlsbad 5000 Race Weekend Recap

In the weeks leading up to my trip to Carlsbad, California, several people I know told me they couldn't believe I was traveling across the country to run a 5k.

Let's set the record straight. Carlsbad 5000 isn't your ordinary 5k race. It's the world's fastest 5k (16 world records have been set on the course!) and a must-run event if you're into shorter distances and/or just love running and racing. 


Racing Carlsbad 5000 has been on my bucket list for awhile because it's an event that's all about the 5k distance. Most races these days focus on the marathon or half marathon as the main event and the 5k is often considered a distance for newbies or walkers. I can't tell you how many times I've heard people say "I'm just running the 5k" and I'll admit - I'm even guilty myself of saying it at times. But when you truly race a 5k, it's never "just a 5k" - in fact, it's likely one of the most painful and challenging distances you'll race!

The Midwest does not offer any large-scale 5k events (at least that I know about) so even though Carlsbad 5000 meant flying across the country, I didn't mind one bit. I couldn't wait to experience the race!

Because it's a large race, Carlsbad 5000 is divided up into heats: Masters Men, Masters Women, 29 & Under, 30-39, Elite Women, and Elite Men. I really like this format because I got to watch the other heats and it really made it seem like a festival of sorts. The only thing I didn't like was having to wait til later in the morning to race. But more on that later ...

Waiting for my race to start!

So race morning Mom ran first and it was great being able to cheer her on at the start and finish of the race. She lucked out because her race was earlier in the schedule so it was just starting to warm up - I believe temps were in the upper 50s at the start. Every race we do, Mom is always so worried she won't be able to finish. But as always she looked great at the end of the race and finished strong.


After Mom finished up, we headed over to the VIP area to sit down for a bit before my race. All Rock 'n' Roll events offer VIP access for purchase and it's well worth it. At Carlsbad 5000, we had access to an indoor space, private gear check, indoor restrooms, and pre- and post-race food and drink. It's a totally good deal and I highly recommend it.

Before my race started, I got to meet up with a group of people I know through the Rock 'n' Blog program. It was fun meeting a few people I've previously only known on social media. I also got to catch up with Nicole, my Bird Camp roommate. It was so great seeing her again and I can't thank her enough for all the great Carlsbad recommendations she made in the week's leading up to my trip!

 Thanks for the pic, Carlee!

Nicole and I lined up together at the start of the race. I was thinking we would be able to run the first mile together or maybe even the whole race but it was crowded and I lost sight of her soon after crossing the start line. My plan was to run conservatively during the first mile and I think I did a decent job of this considering how excited I was when I started running. Usually this leads to me taking off for the first half mile or so but today I kept it nice and easy. Or so I thought. 


After hitting the halfway point, the sun and heat really started to get to my Wisconsin girl self that is used to running in a cloudy 30-40 degrees. I could tell the wheels were coming off and I was slowing big time but I desperately tried to hang on. I remember looking over to my left and seeing the beautiful coastline and all I wanted to do was run across the beach and dive in the ocean! Nicole passed me with about a mile to go and I was toast soon after. It was a very slow slog to the finish line and I ended up with a pretty bad time for me.


At first I felt bad about flying across the country to run such a bad time but then I started feeling better when I realized how hot it was at race start - 70 degrees and sunny. If I do this race again I will definitely incorporate some heat training into my routine so I'm better prepared. I also hope I'm in better shape since I know lack of running fitness also played a role. 

After my race finished up, it was time to spectate the elite races. Mom and I stood near the finish line and it was amazing to see all the tiny elite men and women fly across the finish line. They were all so gracious after and some even ran back to high five spectators and pose for pics. Afterwards, Mom and I headed back to the VIP area to get our gear check bags and many of the elites were there as well. I noticed none of them were indulging in dessert! ;)

 Shannon Rowbury (1500 & 5000 American Record Holder)

Paul Chelimo - 2016 5000 Silver Medalist

I didn't hit the Beer Garden area after but it's worth noting there was one with a large concert, beer and pizza. It looked like a super fun time - more like a street festival than your typical post-race party. 

This race is definitely worth a trip. Rock 'n' Roll races are among my favorite and I love the series even more for offering an event like Carlsbad 5000. The organization was top notch and the atmosphere was unlike anything you'll find at other 5k races. I liked it so much, I'm already signed up for next year's race!


The race was the main reason for the trip but Mom and I also did plenty of walking along the beach, shopping and, of course, eating! We stayed at the cutest resort - Carlsbad Inn Beach Resort - and it was the most perfect location - right in the heart of the village and across from the beach. It had the cutest cafe on site and Mom and I ate breakfast there every day. We also visited the ice cream shop on site every evening. We were on vacation! 



When you're deciding where to race in 2018 I hope Carlsbad 5000 makes your list. If it does, I'll see you there!

My questions for you:
  • What's the furthest you've traveled for a race? Why did you decide to race there?
  • How do you prepare for warm weather races during the winter months?
  • Do you race 5ks? What do you love/hate about them?

Missed Carlsbad 5000 but still want to run a Rock 'n' Roll race this year? Use code RnB15 to save $15 off marathon and half marathon races at many U.S. and Canada tour stop locations!

- ST

Thursday, March 2, 2017

The Latest in Training and Life

I woke up this morning and realized something awesome: Carlsbad 5000 is only one month away!!!

Billed as the World's Fastest 5k, this race has been on my bucket list for awhile now. And in just a few weeks I'll get to test my speed on the course.

Based on where my training is at a PR is pretty unlikely. However, it will still be good to get out there and race. Of course, a tiny part of me is holding out hope that I'll be able to latch on to some faster runners and get towed to a better time with a group. You never know ;)


Anyhow, my focus the next few weeks is just getting in the miles and workouts to keep building fitness. This week's plan from Coach Matt includes:

Monday: 6 glue miles w/strides + Y-Blitz
Tuesday: 8 mile workout, inc. 1200s & 400s
Wednesday: 5 recovery miles + Y-Fuse + Y-Core
Thursday: 5-6 glue miles w/strides + WAC Training Group
Friday: Rest Day
Saturday: 8 glue miles w/pickups
Sunday: Rest Day


Nutritionally, I've been in a bit of a rut lately so this week I'm switching things up a bit. I'm loving Bear Naked's new cereal (I like the Honey Nut flavor) and the Lentil Salad is super filling and delicious.

Breakfast: Bear Naked Cereal w/Whole Milk
Snack: Raw Veggies + String Cheese
Lunch: Lentil Salad (arugula, lentils, farro, roasted butternut squash) + Banana
Snack: Popcorn and/or Honey Stinger Gluten-Free Organic Wildflower Honey Waffle
Dinner: Lightened-Up Spaghetti Casserole


To wrap things up today, here are a few exciting things that happened recently:

Rock 'n' Blog 2017 - I found out on Wednesday that I'll be on the team again for this upcoming year. I seriously love this group because of its infectious enthusiasm for running and racing. Plus, I love running Rock 'n' Roll races and could talk your ear off on why you should run one this year :) If you decide to sign up for a race, use RnB15 to save $15 off domestic marathons and half marathons. 


New Running Shoes - A pair of New Balance Zante Breathe shoes arrived in the mail on Wednesday and I have a pair of the new Saucony Kinvara 8's on hold at my favorite local running store, Performance Running Outfitters. I can't wait to start wearing both during training and racing!


Running League WI - Thanks to my gym friend, Ana, I got to meet an awesome group of runners at one of their meetups at the Pettit National Ice Center track. I wasn't sure what to expect going in - I knew it was a relay race and that everyone had to run 6 laps total (a little more than 1.5 miles). It turns out we were randomly divided into groups of three people and everyone took turns running 1 lap at a time until the group's 18 laps were completed. Since we only ran 1 lap at a time it turned out to be a faster pace than I planned on running but since I love speedwork it was fine with me! It was a super fun evening and I met a lot of really great people. I look forward to attending more of their meetups!


That's it for today - at least from me. Now it's your turn to spill. My questions for you:
  • How is your training going this year? Are you on track to meet your spring race goals?
  • Tell me about your favorite running shoes - what do you like about them?
  • What is your favorite salad combo?

I heart salads for lunch but need some new combos to keep things fresh :)

- ST

Wednesday, February 22, 2017

Breakfast Hash

Back in my early 20s, I was the type of person who frequently skipped breakfast. I didn't know what I was missing out on ;)

Today, I wouldn't dream of starting my day without a nourishing meal. My go-to is usually oatmeal but sometimes it's fun to prepare something special. 
  
Although there are a few steps to follow in making this Breakfast Hash, it's worth the effort. Perfect for a weekend brunch or on a day you have extra time in the morning. 


Breakfast Hash
Serves 4

2 medium sweet potatoes, cleaned and diced
12 mini chicken sausage links, sliced (I used AmyLu Apple & Maple Mini Links)
4 eggs
1 cup raw spinach
1/2 small yellow onion, small diced
1 avocado, sliced
3 Tbsp Olive oil
Salt & Pepper

Preheat oven to 450 degrees. Add diced sweet potato to a sheet pan and drizzle with 1 Tbsp olive oil. Sprinkle with salt & pepper & roast for 25-30 minutes, or until potatoes are browned. Remove from oven and set aside. 

Heat 1 Tbsp olive oil in a large skillet over medium heat. Add diced onion and cook until soft. Add sliced chicken sausage and saute until cooked through. Add roasted potatoes and spinach. Cook until spinach is wilted and the mixture is heated through. 

In a separate skillet, lightly fry the eggs in 1 Tbsp olive oil over medium heat until cooked through.

Divide the sweet potato & chicken sausage mixture between four plates. Top each with a fried egg and avocado slices. 

Tell me: What's your favorite thing to eat for breakfast?

- ST

Wednesday, February 8, 2017

Icebreaker Indoor Race Weekend Recap

Why start the year with one race when you can start with two? After the Icebreaker indoor races, I think it's safe to say 2017 is off to a fine running start!

I originally planned on only running the 5k distance on Friday evening. But when a friend from the gym asked if I'd be interested in doing the marathon relay on Saturday, I couldn't say no. I've always loved the relay because of the camaraderie between teams and high-energy atmosphere.

With my off-and-on foot issues, Coach Matt and I weren't quite sure how the races would pan out. I set my expectations pretty low figuring the races would serve as a rust buster. I'm still working on building fitness, but the races - especially the 5k - could serve as a training benchmark.

The 5k Race
This was my first time doing a 5k on a track, and I was super excited to give it a try. Before the race started I looked at a pace chart to see the lap splits I needed to hit to get within range of my goal time. Without any hills, uneven roads, wind, etc. to get in the way of racing, this would be a great race to make a PR attempt.

However, in my current state I would not be making a PR attempt so I lined up midpack to avoid the temptation of starting too fast. I was fortunate to find my groove within the first lap or two of the race, and knowing it was only 11 laps was somewhat comforting - I knew all I needed to do was keep running.


One thing that made the race really fun was being able to see all - or at least most - of the runners during the race at some point. Coach Matt lapped me several times and it was exciting knowing he was leading the race. I also got to see Mom several times during the race and was happy to cheer her on during those laps.

Since I wanted to save my legs for the relay the next day, I didn't kick and only did a small surge the last half lap of the race. I'll admit I was a bit disappointed when I saw my time but recognize it was the first race of the year. I also realize I need to learn how to hurt again during a race!

The Marathon Relay Race
This race is always a favorite of mine. It was my 6th year doing the race but my 1st time running as a member of a mixed team (two guys, two girls). Our team name was The Y-Blitzers - named after a class we all take at the Downtown YMCA


When running this race in the past, it's usually been for a fast time and podium finish. This year was different in that my team was just looking to finish without focusing on a particular time or place. So instead of short two-lap intervals like I usually run at this race, we decided to split up the distance so we all ran three intervals: 12 laps, 8 laps and 4 laps. In a way it ended up being kind of like racing a 5k, 2-mile and 1-mile all in one afternoon!

I was a little concerned the 12-lap segment would feel terrible after running the 5k the night before but it turned out I had nothing to worry about. Shockingly, I actually ended up running faster than I did at the 5k race. I guess it just shows I definitely could have fun that 5k harder! 

The 8-lap segment ended up being the toughest. My legs were super stiff and heavy for the first 4 laps and I never got to the point where I felt like I was cruising. I was sure glad when I was done with that one - and even happier when I was done with my final 4-lap segment!

Overall, I think it was a great weekend of running. If it was a test of how things are going so far this year, I think I definitely passed. Although I still have work to do in terms of speed, I'm making progress. And that's a fantastic feeling :)

Tell me: How is your running/racing going this year? Do you feel you're on track with your running or other fitness goals?

- ST

Thursday, January 12, 2017

Looking Ahead in 2017

Starting a new year means wiping the slate clean - and then filling it up will all the running and racing plans for the next 12 months!

Since 2016 was a pretty crummy year for me as far as running and racing, I've decided 2017 will be extra awesome to make up for it. Even though I'm feeling super motivated and enthusiastic about running right now, one thing I'm being careful about is not doing too much too soon. With races approaching, it's all too tempting to try to crank up mileage, run workouts too fast, or get carried away with gym work. That's why I'm back working with Coach Matt and ThunderDome Running. I know the training he creates for me will help lead me to success throughout the year. Being race ready doesn't happen overnight or in a week or even a month. It's about consistency week after week and month after month. I know Coach Matt will help me get there one small step at a time.


Once again I've decided to focus on shorter distance events: 5k and 10k. These are my favorite events to race so why not stick with what's enjoyable? :)  Here's what is on my schedule right now - although I will likely add more races as the year goes on.

Icebreaker Indoor 5k
Icebreaker Indoor Marathon Relay
Luck of the Irish 5k
Carlsbad 5000
Door County 5k
Rock 'n' Roll Chicago 10k
Race for the Bacon 5k
Lake Country 5k
Milwaukee Running Festival 10k

My goal race this spring is Carlsbad 5000. It's billed as the fastest 5k in the world so I figure there must be potential for running a fast time. The weather should be great since it's in California - I've heard temps in the 70s. And I really look forward to the wonderful coast and beach views. Although let's be honest - I typically don't remember a thing about course scenery when I race hard! My only concern is getting fit enough in time since it's only 11ish weeks away but if it doesn't happen in time, I'll still have Door County to run fast.




This fall, my goal race will be the Milwaukee Running Festival 10k. I'm super excited the race added the 10k distance to its lineup that already includes a marathon, half marathon, 5k and 1-mile races. This one falls at a perfect time of year - mid-October. Temps should be brisk and ripe for a fast time!

Last year's 5k race

To run fast this year, I'm going back to the basics. Run the workout paces Coach Matt gives me, run the easy runs easy, stretch daily, foam roll regularly, get 8 hours of sleep every day, eat food that fuels training. It sounds easy enough but I can't tell you how difficult following these basic rules is at times. Last year I was guilty of running too fast during workouts, especially those that included 400s that I love to rip. I also let stretching and foam rolling take a back burner when I was crunched for time. And let's just say one too many cookies made its way onto my plate. 

2017 = Fewer cookies

While perfection is not a realistic goal, I think doing most things right on most days will get me where I want - running strong and fast and without injury. 

Tell me: What are your goals in 2017? Where are you racing this upcoming year?

- ST