Race Report - Wisconsin Half Marathon 5-03-14

The Wisconsin Marathon and Half Marathon is billed as the Cheesiest Marathon.  I love cheese.  I had to run it.

Three of us from my running club had signed up, me, Anne and Lisa.  Unfortunately, Lisa had gotten a stress fracture in her foot and was unable to do the marathon but she is a sweetheart and a trooper so she offered to drive me and Anne to Wisconsin and cheered us on.  Anne and I had originally registered for the full marathon but after a horrible winter and not enough training we both opted for the half marathon.  I wasn’t even trained all that well for the half, but had done a ten mile run two weeks earlier so figured I could gut it out. 

The night before I stayed at Anne’s house and she made a perfect spaghetti dinner sharing the last of her homemade tomato sauce from last season.  By 8:30 we were on our way to bed for Lisa’s 4:15 AM pickup.  I slept quite well considering it was a different bed at an unfamiliar house but still woke up about 3:15, rather than my desired 3:45 AM (OK, I didn’t really desire 3:45 AM but that’s what I set the alarm for.)  Anne got up early too and made us a pot of coffee and pulled out the travel mugs.   Right on time, a text came in that Lisa was waiting for us in the driveway. 

I had brought my own granola bar and banana as I didn’t want to risk trying anything new and I ate them in the car.  The ride from Yorkville, IL to Kenosha , WI is easy and quick so early on a Saturday morning,  about an hour and a half.  Yet, I was still pretty amazed how many cars were on the road.  Maybe they were ALL going to the Wisconsin Marathon!  They certainly were when we hit Route 50 in Kenosha.   Having eaten my normal breakfast and pasta the night before, I was sure I would be able to poop at the Lake Forest Oasis but no such luck.  No problem, there would still be time before the race.

When we got to Kenosha, we found a nearby parking garage.  What a nice change from Chicago.  Parking for 16 hours was $3!!!!  In Chicago, it would have been more like $30!  We parked the car and walked down to the start of the race.  This was around 6:20 and the race was scheduled to start at 7:00 AM.   In the information that was sent out, we were told to be in our starting spots by 6:40 but really no one lined up until

Chilly Waiting at the Start

about 6:50.  The wind was really gusting, the sky was overcast and it was lightly misting.  I don’t mind that weather but I was thinking how glad I was to have worn my long sleeve shirt and glad I had a garbage bag to share with Anne who was quite cold.  Since we still had time, I went to the port-a-potty but still did not poop.  This worried me a little bit as I have never done such a long run without having taken care of that first.  But, it was what it was. 

The Wisconsin Marathon offers an all cheese corral for those wearing cheesy products. You start right up there with the 5 and 6 minute milers.  I had brought my cheese earrings but after discussing it with Anne decided not to take advantage of it.  We were both imagining that we would be trampled by the fast runners as they zipped past us.  No, we would just start in the back.  I’m thinking that was a good decision.   After a lovely Star Spangled Banner, we were off.  Seriously, whoever sang the national anthem did a fabulous job.   Although I did the half marathon using short run/walk intervals, I ran the first five minutes to stick with the crowd and not cause and problems when stopping to walk.  Shortly after we took the first turn and headed south, I started using my 50 second run/ 40 second walk intervals and I was making good time.   I tuck my Gymboss timer inside my bra strap and set it on vibrate, it works like a charm and I don’t have to bother others with all that beeping.

The start of the run goes through downtown Kenosha and starts with a lot of spectators.   It’s always fun to start off a long run with cheers, smiles and signs.  The first mileage sign I saw said mile 12.  I was pretty sure I had not run 12 miles in about 12 minutes.  It finally occurred to me that after the marathon and half split off, the marathoners would see this section of the course again.  Right around mile 1 the course ran past beautiful lakeshore houses.  I honestly didn’t take them all in as the sun had started to shine, the sky had turned blue and the morning just started to feel good! 

Mile 2 and 3 turned away from the lake and then ran parallel to, but not next to the shore, through a Kenosha neighborhood.  There were not a lot of spectators but some people were out in their driveways ringing bells and or cheering us on.  As well as a few people, who for whatever reason needed to get into or out of their driveways and were having a difficult time with all the runners.   Mile 4 was back in downtown

Kenosha and as  I ran through I saw Lisa cheering me on.  It is always such a boost to see someone you know!

Lisa Cheering Us on

At about mile 4.5 there was a really good band playing.  I would love to have stopped and listened but at least for these first 5 miles, I was on a good pace.  Shortly after the band, the course turned onto the lakefront and headed north through a park and then on the road.   This is where I have my only complaints.  First, the asphalt through the park was really pitted.  In some places there were big open holes, in others just chopped up pavement and even where it was patched it was really uneven.  It wasn’t impossible to run on but it was tricky, particularly if you were passing or being passed.  My second complaint was that miles 6, 7, 8 and 9 (an out and back section) were all on cement pavement which is very hard on the body.  Some of the south section of the course was also on pavement and my hips and feet took a beating.  I train on asphalt and the pavement is so much harder.   But in the scheme of things, these both were relatively minor

complaints.  This section of the course was beautiful as the lake was in view all the way.  Oh, one more complaint that couldn’t be controlled.  It was VERY windy and this section was exposed and the wind was really tough at points.  Finishing this one would be an accomplishment.

One of the really nice things about this race was the myTEAM TRIUMPH groups.   From their website “myTEAM TRIUMPH is 501(c)(3) non-profit athletic ride-along program created for children, teens, adults and veterans with disabilities who would normally not be able to experience endurance events such as triathlons or road races. Through each event, we strive toward bringing the community together with the equipment necessary to allow them to experience the energy of packet pick-up and the thrill of crossing the finish line.”  I saw both Team Seth and Team Adam many times and other runners were calling to them and the people being pushed looked like they were having a great time.  Way to go myTEAM TRIUMPH.

A little while after the turn around at mile 7.5, I finally saw Anne.  She was so focused and determined that although I was jumping up and down and calling out her name she never noticed me. 

Right before mile 11, I saw Lisa again sitting somewhat near the band.  Double bonus, I got to see Lisa and the band before the hardest section of the course – the last couple miles.  As we passed through Kenosha again and the finish line was in sight, we still had a couple miles to go.  It was soooooooooo hard to slog on knowing that the finish line was right there!!  But the course turned south again for about a mile and then doubled back.  At mile 11.5 the marathoners split off, boy was I glad that I had decided to do the half.  Of course, I had not completed training for a marathon and if I had, I might have felt differently but I was glad to be getting this over.  The last two miles are always interesting.  This is where the training pays off and where people who didn’t train, or aren’t taking in proper nutrition really struggle.   I saw people limping, staggering and one woman’s legs just buckled out from underneath her.  Got to love runners though as two people ran over and caught her and helped her to the side of the road.  I had my own struggles starting about mile 12.  My calves started to cramp up and I had to be very careful how I walked or ran.  My 12 was my slowest mile overall.

Finally, the finish line was less than two tenths of a mile away and I started to feel the excitement of all the folks at the finish line.  As I passed 2:38, I knew I wasn’t going to PR but I wasn’t doing too bad.  I crossed the finish line at 2:40:30.   My pace per mile can be seen below.  No negative splits for me, no not at all.

SPLITS

MILE	TIME	CHANGE	AVG PACE
1 *Fastest	11:08	--	11'08"/mi
2	22:56	+ 0:40 (-6%)	11'48"/mi
3	34:32	- 0:12 (1%)	11'36"/mi
4	46:15	+ 0:07 (-2%)	11'43"/mi
5	57:56	- 0:02 (0%)	11'41"/mi
6	1:10:01	+ 0:24 (-4%)	12'05"/mi
7	1:22:13	+ 0:07 (-1%)	12'12"/mi
8	1:34:19	- 0:06 (0%)	12'06"/mi
9	1:46:23	- 0:02 (0%)	12'04"/mi
10	1:58:57	+ 0:30 (-5%)	12'34"/mi
11	2:11:29	- 0:02 (0%)	12'32"/mi
12	2:23:40	- 0:21 (2%)	12'11"/mi
13	2:36:40	+ 0:49 (-7%)	13'00"/mi

Lisa was taking pictures at the finish line and got a good one of me crossing.  We then waited for Anne to come in.  Anne accomplished the time she set out to get.   Yeah Anne!

My Finish

The after party looked like a lot of fun with a good band, beer and brats.  But after running 13.1 miles, we weren’t interested in the food or beer and although it was sunny, it was still very windy.   So we hobbled back to the car and drove back to Illinois.   As we were driving back, I rubbed my hand across my forehead and wondered about why I was so gritty.  Anne pointed out that it was salt.  Guess that would explain my leg cramps.  Next time, I plan to eat something salty half way in.

I had a great time.   I didn’t poop on the course, it was a great race.

Marathon Training Schedule

On May 3^rd, 2014, I am scheduled to run my 2^nd marathon.  The “Cheesiest” marathon, the Wisconsin

This kid knows how to wear the cheese!

Marathon in Kenosha, WI.  My training has taken a few hits with the winter weather, a nasty cold a few weeks back and just general motivation blahs.  BUT, I’m pretty sure I will be able to do it using short intervals right from the beginning.  A number of people have asked about the training plan that I used to get me to and through the Chicago Marathon.  I used a combination of training plans found on the web and the  18 week plan below is what I followed.  I was already doing long runs of 10 miles when I started this.  If you are doing shorter long runs, you may need more time to prepare.  I had also been running consistently for about 8 months before I did any of this.

A couple of notes:

• Saturday was ALWAYS a REST DAY or a walk to prepare for the Sunday long run.  This also allowed me to switch the long run to Saturday if my schedule didn’t allow for the Sunday run.  

• Note weekday runs are for a set period of time, not distance.

• The Sunday long runs are a good time to practice the intervals you will actually use at the marathon.  Take the Sunday runs SLOW

• For the long runs, do shorter loops near your home so you are never far from home if something

  

  After a 15 Mile run with running buddies!

  happens.  This also allows you to stop and refuel or use the potty.  AND, you can convince people to come a run a loop or two with you and not have to run the whole distance.

Week	Mon	Tues	Wed	Thur	Fri	Sun
1	30 min Intervals	60 min Intervals	XT	XT or rest	60 Min Intervals	11 miles Intervals
2	30 min Intervals	60 min Intervals	XT	XT or rest	60 Min Intervals	4 miles Intervals
3	30 min Intervals	65 min Intervals	XT	XT or rest	65 Min Intervals	13 miles Intervals
4	30 min Intervals	65 min Intervals	XT	XT or rest	65 Min Intervals	4 miles Intervals
5	30 min Intervals	65 min Intervals	XT	XT or rest	65 Min Intervals	15 miles Intervals
6	30 min Intervals	70 min Intervals	XT	XT or rest	70 Min Intervals	4 miles Intervals
7	30 min Intervals	70 min Intervals	XT	XT or rest	70 Min Intervals	17 miles Intervals
8	30 min Intervals	70 min Intervals	XT	XT or rest	70 Min Intervals	4 miles Intervals
9	30 min Intervals	75 min Intervals	XT	XT or rest	75 Min Intervals	20 miles Intervals
10	30 min Intervals	70 min Intervals	XT	XT or rest	70 Min Intervals	4 miles Intervals
11	30 min Intervals	75 min Intervals	XT	XT or rest	75 Min Intervals	22 miles Intervals
12	30 min Intervals	90 min Intervals	XT	XT or rest	90 Min Intervals	4 miles Intervals
13	30 min Intervals	90 min Intervals	XT	XT or rest	90  Min Intervals	24 miles Intervals
14	30 min Intervals	90 min Intervals	XT	XT or rest	90 Min Intervals	4 miles Intervals
15	30 min Intervals	60 min Intervals	XT	XT or rest	60 Min Intervals	18 miles Intervals
16	30 min Intervals	45 min Intervals	XT	XT or rest	45 Min Intervals	4 miles Intervals
17	30 min Intervals	45 min Intervals	XT	XT or rest	45 Min Intervals	4 miles Intervals
18	30 min Intervals	45 min Intervals	XT	XT or rest	REST	MARATHON

I think this can be shortened up somewhat.  But, if you do the whole thing you will be ready.  I remember my husband saying everyone else looked really tired finishing the marathon but not me.   Will this give you a fast time,?  No.  But will you PR? Of course, it’s your first marathon!!! 

 

I’m not doing anything as long as this to prepare for Wisconsin.  I’m hoping that I have some residual training in me from training for Chicago in October 2013.  I may fall flat on my face.  If I do, I guarantee you I will go back to a plan like the one above.

A couple other suggestions.

·         If the weather is hot, get out really early.  I mean like 5:00 AM. You will be done before the day gets really hot.   If you are slow, the longer runs are going to take 4 to 5 hours.  If you get out by 5, you will be done early in the day and your family won’t feel so put out.  The other thing about getting out early, if you’re running on neighborhood roads, particularly on a Sunday, you will find them almost empty.  I saw very few cars through my whole training program.

·         Run your training runs on the road.  Running on trails is very different.  Just ask Ted Jefferson (see, I worked you into my blog Ted) who ran the Naperville St. Paddy’s Day 5K and found out that asphalt is a LOT harder than trails.  In other words, train on the same surface your race will be run on.

·         Contradiction to the point above – take a break on some runs and run a trail or a treadmill.  Give your lets a break.

Run for your life!  Run all your life!

Naperville St. Paddy's Day 5K - Race Report

First, all photos in this blog post were taken by others.  Thank you Abe Garza, Gladys Najar and Chuck Koch for your wonderful photography.

Skipping!!  I love it.

This past Saturday was the 4^th annual Naperville St. Paddy’s Day 5K organized by the Naperville Sunrise Rotary club.  In 2011, the first year for this event, I ran my first ever 5K.   I was training for the 2011 Chicago Ride for AIDS and was doing a little running as cross training for all the bike riding.  I had never run in an organized event and was scared out of my mind.  I remember following an older man, like in his 70’s and staying on his pace and guess what, that was my 5K PR!  I’ve never beaten that pace on subsequent races.

On Saturday morning, I woke up at 5:30 AM before the alarm clock and had my usual 5K breakfast of tea and a granola bar.  The temperature was just below freezing, the sky was clear and there was essentially no wind.  I get quite warm when I run and have kept notes on what I am most comfortable in at all sorts of temperatures.  Using these notes, I dressed in a pair of compression tights (not really necessary for a 5K but I like them), last year’s short sleeved St. Paddy’s day 5K shirt and a very light, half zip, green fleece.  I also wore a pair of kids’ knit  gloves that  I purchased  for $1.50/pair at the local Menard’s.  These are great for running as they are not super warm and if you have to toss a pair, they are only $1.50.   On my head, I wore a St. Paddy’s Day baseball cap with ugly green hair.  It was my nod to the holiday and it made me really easy to be seen. 

Stylin' in my Glad Bag

A  lot of Bolingbrook Fun Run Club (BFRC) members were planning on running so we had a photo shoot organized at the Carillon Tower at 7:30 AM.  I drove into town and parked near the Naper Settlement, as I do every year.  As I was getting out of the car, a man asked me if there was closer parking  and all I could think is “you’re going to run 3 miles and you’re worried about parking closer?”  Anyway, I got a good parking spot and walked over the top of Rotary Hill to meet Gladys (the BFRC leader) to give her her race packet.   Because it was still early (I’m ALWAYS early) we sat in the car a little while and chatted about Zombies….yes, we chatted about Zombies.  At 7:20 we headed down to the Carillon so we could be there to greet people as they showed up and Gladys set up her camera tri-pod.   Taking a lesson from marathon morning, I brought a garbage bag and wore it as we were standing around.  It was the perfect thing for a chilly morning.  I stayed nice and toasty as we took pictures and then walked over to the port-a-potties and the race start at Centennial Beach.

Gladys was wearing a turtle cape and a Teenage Mutant Ninja Turtle shirt and looked fabulous.  Her spirit makes us all better people. 

Happy Turtle Running!

I love mid-westerners.  There was a long line for the port-a-potties but it was totally organized and moved quickly.  No separate clusters around certain port-a-pots, just one long, organized line.   Not sure you would see this anywhere but in the mid-west. 

There I am #57

The race was almost ready to start when I got to the starting area.  I always love that the pace signs go up to 10:00 and then walkers.  I think the majority of the runners are over 10 mins  but less than 15 mins, so these pace signs become almost meaningless.  My goal was just to get ahead of the runner baby strollers (more on that later.)  Within a minute or two of 8:00 AM we were off.  I decided before the run that I was going to stick to a strict 1:30 run/ 1:00 walk interval schedule and I did.  Could I have run further and faster, absolutely but I know doing this works for me.    That first minute and a half took me from the start line to just about up the first hill at the corner of Mill and Jackson.  As I eased into my first walk interval, I noted that others around me were also walking.   Run/walk is clearly becoming a method that a lot of us use.  Would I like to run the whole thing, sure but my beta blocker doesn’t really accommodate that and my overall time is probably better with the walk intervals.  I use to be a little embarrassed by the walking but not anymore, now I’m just happy to be out there.  So many people won’t or can’t, I will and I can!

As I ran up Mill St., I took note of some of the costumes.  The St. Paddy’s Day run is always so joyous and there were costumes galore.  I love seeing parents running with their children and groups of friends running together.  Since the run turns around and runs back down Mill St., us BFRCers started to see each other and call out names as we ran by.  I thought back to my first 5K where I didn’t know anyone and felt so alone through the whole thing.  Not anymore!

Me and Gladys at the Pancake Breakfast. 

At about 1.5 miles, I saw that a man had fallen on the icy sidewalks and runners had already gone off the course to assist him.  I really struggled about stopping but realized I didn’t have any skills to assist and so many people were already there.    As we ran past the next visible volunteer, the woman beside me let her know there was a man down that needed assistance.  

Just about mile 2, at the corner of Main and Jefferson, the Naperville Running Company had a cheer section and it was great to hear them yelling as we approached.  My friend, Megan, was there in her very St. Patricky fleece pants.  I called her name but she was busy talking to someone.  She was still busy talking when I came back around about 4 minutes later.  So she missed me.

The rest of the race was uneventful but fun.  At the end, the run club members gathered and walked to the High School for the Kiwana’s cub  pancake breakfast.  I’m pretty sure we ate more calories than we burned off but we had a great time!

Oh, I came in 17 out of 42 woman in my age group with an overall pace of 11:25.  Keeping true to form as a middle of the packer.