Shamrock Run Portland

On March 18th, I joined 32,499 runners and walkers in downtown Portland for the 34th annual Shamrock Run.  I did this race 2 years ago, and loved it...so I decided to add it to my marathon training plan {the races keep me motivated} and signed up for the {hilly} 15K race.  This was the first race that I had signed up for, and raced, solo.  I've got to be honest, I actually really liked it. 

On Saturday, being that it was St. Patrick's Day, I hydrated with my green drink of choice, Green Beer Lemon-Lime Nuun

I went into this race a little nervous, not because mile 3-6.5 was uphill, but because my legs were trashed from 150 wall balls on Thursday night.  I did as much foam rolling as I could, but I was still waddling, especially down stairs.  I woke up Sunday morning feeling really good about the race, and I was going to give it my all, no matter how my legs felt {It's normally not a good sign, when you are waddling your way to the start line}.  In my mind, I was going to break it up into 3-5Ks...The first 5k would be a nice steady pace to warm-up {pushing the pace, but not over doing it}, the second 5k I would push the hill, and the last 5k I would kick it into gear to the finish.  I have never does this before, but I dedicated each mile to someone who positively influences me and my running:

-Mile 1: Megan...Megan is a wonderful running partner, and always pushes and challenges me, especially on the hills

-Mile 2: Heather....My best friend, and amazingly inspirational.  She will be doing her first marathon with my in June

-Mile 3: Heidi....Heather's sister, a very dear friend, and great motivator. I kept hearing Heidi say, "Keep going! Slow and steady runs the race." I kept picturing Heidi's huge smile as I made my way up the hill

-Mile 4: Jenny...Jenny is my running partner who is so consistent and really pushes me.  I knew she would not let me give up going up the hill

-Mile 5: Heidi...Heidi has recently joined Jenny and I on our morning runs, and she LOVES hills, and always challenges and encourages me up them

-Mile 6: Rosie...This was about the point that we peaked at the top of the hill and began our decent to the finish, and I knew I was going to have to kick it into high gear.  Rosie is my "fast" running friend and always challenges me to push my pace

-Mile 7: My dad...My dad is a HUGE inspiration for why I run, and continue to do so.  I can't put into words how excited I am that he too will be running his first marathon with me in June. He constantly pushes and challenges me, and I could hear him telling me to kick it in.

-Mile 8: Phil...Phil ran his first half marathon with me a little over a year ago, and will also be joining us for the marathon in June.  I would love to run be able to run with him in Seattle, but know I will need to pick up my pace a little, so I really pushed myself that mile

-Mile 9: My mom...although my mom isn't a runner, she is THE BEST cheerleader for running and life in general.  She constantly encourages, motivates and supports me in all that I set out to do. 

I had a fabulous run and felt strong the entire race...a little Portland rain & a Crossfit Games WOD couldn't slow the sparkle down! {My cousin Whitney did the 5K with her friends from work}

It's only appropriate that that you get a "finisher" beer opener at a Shamrock Run {a great incentive to do the 15K}

I love everything about a race, especially visiting the expo the day before.  I got some great swag this year!

Although I didn't run this race with anyone, I had 9 people encouraging me the entire way.  I truly felt strong the entire way, and finished with a huge smile on my face and a 2 1/2 min PR! 

My lyrics {and motivation} of the day: "What doesn't kill you makes you stronger" 

Crossfit Games WODs 12.2 and 12.3

I'm going to cover two WODs in one post...it's an understatement to say that I was disappointed in my performance for WOD 12.1 {but slightly redeemed myself when I did the WOD over again on Sunday and improved my score by 9 reps}.  I was happy to see that 12.2 was SNATCHES, and thus a chance to redeem myself even more {I do pretty well at the heavier lifting}.  The WOD was 30 snatches at 45#, 30 snatches at 75#, 30 snatches at 100# and then as many as possible at 120#; and you had 10 minutes to do it.   My goal was to get through the first two sets of 30, and if I did that I would be done {I wasn't even going to attempt the 100#, because it was too heavy} OK, OK, OK...looking back, I know that was NOT the right attitude to have...but 100# scared me! And once again, I don't want to get hurt! {I need to get over my fear of being injured from heavy lifting}.  Ok, so the workout started and the first 30 were fairly easy {relatively speaking}, and then I started the 30 at 75#, and too be honest, I surprised myself at how well I did.  I started off with 8 or 9 straight, and then broke it down into sets of 5....by 7 minutes I had finished the first 60 {and I had the BIGGEST smile on my face as I powered through 25-26-27-28-29-30 at 75#}.  To be honest, I was done with the workout; I had accomplished what I set out to do, and that was good enough. Well, it wasn't good enough for everyone that was cheering for me {my brother kept yelling, "come on Holly, you can do it!}...so I put 100 lbs on the bar and gave it a few attempts {with no luck}.  I really need to work on my CONFIDENCE when it comes to Olympic lifting...becuase I know I CAN do 100 #.  I will continue to work on my snatches and I WILL do 100#.  Overall I was completely satisfied with my score for 12.2.

12.3

WOD 12.3 was an 18 minute AMRAP: 15 box jumps (20"), 12 push press (75#) and 9 Toes to Bars.  My goal was 6 rounds, and I ended up 9 toes-to-bars short of finishing my 6th round.  I started off strong, and did my first two rounds unbroken on all 3 of the exercises. Round 3 I still felt pretty strong, but round 4, 5 & 6 were TOUGH.  My shoulders, forearms, and triceps were SCREAMING!!! Last year, the WOD that included toes-to-bars {along with wall balls and I think a power clean}, was by far the toughest WOD for me {I remember feeling SO weak!!}, so I was pleasantly surprised by how well I persevered through the WOD this year.  The 90 box jumps I did in the workout definitely adversely affected my run on Saturday morning...it was the LONGEST and HARDEST 12 miles I have done {my legs were jello by the end}.  I know the pain  is only making me a stronger runner, which is what I want and need.

In preparation for WOD 12.4, I plan to really focus on clean eating, hydrating all week {not just chugging water all day on Thursday & Friday} and getting good rest throughout the week.  I'm also going to be practicing my double unders, because I KNOW I will have a battle with them before the open is over. 

WOD 12.1...in the books {twice}

On Friday, March 24th, I showed up at Crossfit prepared to do 7 minutes of burpees, and my personal goal was 80 {that's only an average of 11 1/2 per minute}. Well, as you can imagine I was beyond disappointed when I only did 67 {Ok, lets be honest, I was HUMILIATED!} After we took a group picture with all of the competitors, I quickly left, with a tear or two rolling down my face. The ONLY reason I was disappointed was because I KNEW I was capable of more.  Despite my shoulders being thrashed {I wasn't sure I'd be able to even get in one}, and knowing that I had to get a run in, I showed up Sunday afternoon for round #2 of 7 minutes of burpees...with my only goal being to do better than I did on Friday! Thanks to the support and encouragement of others, & digging deep, I pushed through the 7 minutes and ended up with 76.  

Looking forward to WOD 12.2

Why I signed up for the CrossFit Games Open

No, it's not because I think I will be among the top 60 females in my region to advance on to Regionals. Or that I will even be the top female from my box. And NO, I am not stronger than I was when I competed last year.  After a cycling accident in which I broke my collar bone {and ended up having surgery}, I took off 4 months {June-October}from Crossfit to heal and then focus on running.  I feared injury, and because I had already missed competing in the triathlon I was training for, I didn't want to do anything that would put me at risk of getting injured again.  I'm still building up to where I was.  

So why am I  competing in the open? I know that with every rep during the Open WODs I will become stronger, both physically & mentally, and will push myself beyond what I ever thought was imaginable.  It's a chance for me to see what I am truly capable of doing.  Nobody starts at the top, but this is my chance to make it one step closer.  

What I Learned From Doing a Marathon

1.  ANYBODY CAN DO A MARATHON {If they have the desire to do so}...Going into my first marathon, I kept anticipating the feeling of accomplishment that I would have as I crossed the finish line, and that feeling motivated me through a lot of my training.  I don't want to downplay the feeling of accomplishment I had when I crossed the finish line {because it was pretty phenomenal, and unreal at times} but almost more powerful for me, was the realization that "anybody can do this." As I was on the downhill stretch into the finish line, I crossed the last place lady {she was at mile 16}, probably in her 70s, who was leading the police escort at the end. Throughout the entire race I had seen people of all different demographics, but she really left a lasting impact with me...if she could do this, I had NO excuse.  I challenge ANYBODY who has the slightest interest in doing a marathon {or any physical task that they think is beyond their ability} to go for it.  I'll touch base on this next, but our mind is a very powerful tool, and we truly can do whatever we put our mind too.  No matter what the time was as all 5,000+ people finished the marathon, they were all "marathoners" at the end of the day.

2.  A MARATHON IS ALL ABOUT MENTAL TOUGHNESS...For the most part, I would consider myself a mentally tough person, but the marathon really challenged me and pushed me to the next level.  Did I ever doubt that I would finish...NO! However, I did allow my mind to convince me that I needed to "take it easy" if I wanted to finish, telling me I was too tired, etc.  But on the flipside, I was so proud of the fact that I completed my first marathon, that rather than beat myself up for this or that, I really turned my focus to how I would improve my next marathon experience. Talking about mental toughness, leads right into my next lesson learned....

3.  TAKE A MARATHON MILE BY MILE...For the first half, I never really got into the groove of just running, rather I was SO focused on "how am I going to finish this" and "what is it going to look like!?"  The course was challenging, especially the first half; and it challenged me both mentally and physically.  At mile 7, as we were climbing a mile long hill, I thought to myself, "I'm TIRED! Not so tired that I can't go any further, but tired enough that I am not going to be able to finish 26.2 miles."  So, my focus was always on the finish, rather than on each individual mile.  And that's a crucial part of not only the marathon itself but of the training: it's important to keep your eye on the goal, but also focus on {and enjoy} every step along the way.

4.  HAVING A TRAINING PARTNER IS KEY...and I don't mean just any training partner.  I mean a committed, motivating, encouraging, willing to get up at 4:30 am on a Saturday, will take a potty break in the bushes in the middle of nowhere on your long runs kind of training partner.  I originally signed up for the marathon thinking I would be doing it solo {which I was ok with}, but I can't tell you what a blessing it was to have Hollie join me on the journey.  

5.  SUPPORT FROM FAMILY & FRIENDS IS PRICELESS...I can't begin to express my appreciation for all who supported, encouraged, advised, and believed in me.  It was the texts, calls, emails, and FB "cheers" that really gave me the extra boost of confidence.  Speaking of family...I learned {or it was reiterated} at the start line that I am a Roberts, and we Roberts run fast and don't quit {words from my dad}. I am blessed to have two of the most amazing parents who not only support and love each other unconditionally, but also love, support, & encourage their children unconditionally. I wouldn't be where I am at, doing the things I am doing, if it weren't for them.

6.  PROPER FUEL & HYDRATION IN CRITICAL...I struggled A LOT with this during training. I would wait until I "needed" to eat, and by then it was too late, and I would bonk.  I finally got it all dialed in, and ate every hour {sport beans} and drank NUUN everyone mile.  

7.  THINGS HAPPEN AFTER 26.2 MILES THAT YOU DON'T EXPERIENCE AFTER 13.1...Following the marathon I took a trip to the medical tent, not to have my entire body wrapped in ice bags or lay on a cot to receive oxygen {Yes, several people were doing both of those}, rather to have my massive {and PAINFUL} blisters looked at {I wasn't sure if they recommended bandaging them OR popping them}.  I felt bad for the paramedic in training helping me, because I can only imagine how bad my feet stunk, and he had his work cut out for him.  After applying layers upon layers of moleskin on all 3 of my blisters, I was good to go again {I was going to include a picture, but then I realized that might be a little too much}! Next, thanks to a nice hot shower following my ice bath, I discovered hot spots from chaffing {those of you who run know exactly what I am talking about!!!} that I had never experienced before...on my back where my sports bra rubbed, and on the backs of my legs...weird!  This leads nicely into my next lesson learned...

8.  YOU CAN'T USE ENOUGH BODYGLIDE...I was actually happy that overall I didn't chafe all that bad, but it was because I liberally applied the body glide. But evidently, not enough on my feet.  Just apply it from head to toe, because trust me, you will need it.

9.  ICE BATHS WORK WONDERS...I am a huge advocate of the ice bath, and don't do a long run without one.  

10.  KT TAPE IS A MIRACLE WORKER...About a year ago I had "knee" problems, which thanks to an evaluation from my friends {she's a physical therapist and he is an orthopedic surgeon}, I was relieved to know that it was actually my IT band.  I'm much better about stretching and rolling out on a foam roller, but it still bothers me occasionally, so I gave KT Tape a try.  I will be the first to admit that part of it is probably mental, but let me tell you what, this stuff works! I had absolutely NO pain in my knee/IT band area.  I now tape up for any run over 10 miles, or one with more hills than normal.

Now that I have my first marathon in the books, I am ready for my next! Perhaps Rock N Roll Seattle? Rock N Roll San Diego? Napa Wine Country? Disney?

But more important than deciding what my next marathon will be, I plan on taking what I learned from the marathon {commitment, dedication, mental strength, a can-do attitude, etc.} & apply it to all aspects of my life.  

Don't let you mind set limitation on what you can do...the ski is the limit!

My First {of several} Marathons

On October 16th, 2011, I did what I said I would NEVER do....I ran {with more walking than I wanted} a marathon! When I decided to do a marathon, it was important to me to pick one relatively close {I have been known to travel for races} so that my parents could be there with me.  So, I decided to enter the lottery for the Nike Women's Marathon, and Luck Be A Lady I got in. And so the journey to 26.2 started...

As we headed to San Francisco, we filled the car with all the essentials for both us runners, and our cheerleaders

Essentials for a marathoner {Nuun & KT Tape}

Essentials for a marathon weekend in San Francisco

Our fabulous home for the weekend {I really could live in a big city!}

One of my favorite parts of all races, is going to the EXPO! Not only does it get the excitement going when you get your bib and timing chip, I love walking around and seeing what all the booths have {the latest in running technology, nutrition/supplements, gadgets, running apparel, etc}.  Although I was disappointed in the Nike Expo, we still had a great time!

RACE DAY:

Throughout the entire training process I felt so blessed to have had no major injuries or setbacks in my training {especially since I started with a setback}.  I did struggle with IT band issues, and 3 weeks before the race I had some weird foot issue....so Dr. Roberts and KT Tape {I swear by this stuff} came to the rescue!

Words really can't explain the energy as over 20,000 women {and a few men}, of all ages, abilities, athletic levels & motivations {some were running in honor of survivors, some running in memory of family, friends, and loved one, some were survivors themselves, some were running for the prize at the end, and others just running to be part of a phenomenal even} gathered to support a great cause and accomplishment something pretty amazing.  No matter how long it took people to finish, and the end of the day we were all marathoners!!!

Heading to the start line, rocking our Team Sparkle skirts!

Overwhelmed with excitement!

Proud dad! Thankful daughter!

This was at mile 11...I'll be honest, I was STRUGGLING!!! It was more of  a mental struggle, than physical.  As we climbed the hills of San Francisco I kept thinking if I am this tired now,  how am I possibly going to finish 26.2!? It wasn't that I was so tired at that exact moment, that I couldn't run any further, but I was tired enough that I was afraid I wouldn't be able to finish 26.2.  BUT, I never doubted that I would finish, it just might be a little slower than I anticipated.  

The ugly cry!!! For those of you that know me, I am an emotional runner...I get overwhelmed with a feeling of accomplishment and joy every time the finish line is in site.   

I'm a MARATHONER!

We did it!!!

And the REAL reason why I wanted to do this marathon....

The blue box!

Firemen in suits!

My only goal for my first marathon was to finish, injury free, without any "accidents" and with a smile on my face...mission accomplished! Although my time was quite a bit slower than I expected and I walked more than I really wanted, I am still a marathoner and I learned a lot for my next marathon {blog post coming soon}.  

Thank you to all who supported, encouraged & motivated me throughout the entire process!   

Marathon Training Is A Lot Like Baking A Cake

I know this might seem like quite a stretch, but this weekend as I was making funfetti cupcakes with some kiddos, I came to the realization that training for a marathon is a lot like baking a cake!

If you are anything like me, you rely on Pillsbury when making a cake...He provides the bulk of the cake, and step-by-step, foolproof instructions to make it. When I am preparing for a race I normally head straight to runnersworld.com for my training plan, but for my marathon I referred to Run Less, Run Faster {which for me actually meant run more, run faster}. Run Less, Run Faster training plans are made up of speed work, tempo runs, and long, slow runs {times for each are determined by your  fastest 5-k or 1/2 marathon time}

Just buying the box, or writing out a training plan, doesn't ensure a successful outcome.  While baking a cake requires eggs, oil and water; training for a marathon requires mental toughness, commitment to training, supportive running partner, family & friends, early morning wake up calls, the right shoes, clothing & undergarments, fuel for the run, proper nutrition, and lots & lots of water!  When baking a cake, once all of the ingredients are mixed together, I can't resist trying the batter, and having a little taste of what the final product will taste like.  Throughout my training, I had several "tastes of victory" {finishing a 20 mile run & getting a 7 min PR in a half marathon to name a few} that got me excited for the final product...crossing the finish line.  

The Necessities

After all of the necessary ingredients have been mixed together, they need to bake in hours of dedication, commitment and training.

Baking

Once the cake has baked {or the training plan has been completed} it is really important to let the cake cool completely {taper} before applying the frosting.  It's necessary to let  the cake cool completely, or when you go to frost it the cake will collapse, fall apart, and the frosting will melt.  I learned this past weekend, that the cooling {or tapering} might be the most difficult part of making a cake.  McKenna asked me every other minute if it was time to frost the cupcakes yet...and I kept telling her we needed to wait until they completely cooled.  The taper has presented some struggles for me too...Our first run of the taper was a 12 mile run, which I approached with the mentality of "Oh, this is only 12 miles, I've got it" {It seemed relatively short after 20, 18 and 17 miles}.  That run ended up being one of the most difficult runs of the training...both mentally and physically! Now that we are down to a few 400s and a 3 mile run...I find myself questioning if I am really prepared?? Or should I get in another run??  I keep reminding myself, just as I did McKenna, that tapering is a necessary part of the training plan.

Frosting

Once the cake has cooled, it is time to add the frosting.  For me, my frosting will come as I cross the finish line of my first marathon, and am frosted with a Tiffany's Necklace.  Although I am excited to receive a blue box from a fireman in a tuxedo {I mean really, who couldn't run 26.2 miles for that??}, I am really looking forward to the feeling of accomplishment when I turn the corner, see the finish line & and my parents there cheering me on.   I am an emotional athlete, and am always overcome with an overwhelming  feeling of accomplishment when I finish a race, which almost always results in tears of joy!

All the hard work has been done...Sunday will be my chance to celebrate the hours of training, and miles & miles of running that have been put in.  My emotions are all over the board this week...excited, scared, doubtful, confident, anxious, disbelief, etc.  But the one think I know for sure, I WILL cross the finish line and will officially be a marathon this Sunday!