Saturday, November 14, 2009
Sarah T Reports On Her PR At The Run To The River Half Marathon
Hi Stephanie!
...I just wanted to write to full you in on how my race went....I started the race and set out to go slow, which is what I felt like I was doing. However, I quickly realized that the course was not marked! 9 minutes went by, then 10, then 11 with no Mile 1 marker! At first I thought I was running REALLY slow, but then realized that there were no markers so I felt better and just tried to monitor as best I could my speed. When I got to the first aid station, I saw that they had posted how many miles it was until the finish. I think I came into the first station at around 27 minutes, and it was three miles in, so I was just about on track. I was feeling pretty good. However, around mile five I began to realize that I really should have eaten better on Friday, because my tank seemed to be running low. So, I kept myself in check, and had some gu, and slowed myself down because I felt like I was speeding up. Between miles 5 and 8 I was getting a little worried, but still felt like I could hang in.
I was approaching an aid station and fully expected it to say "6 miles to finish", but when I got there it said "5 miles to finish". I was overjoyed!! It was one of those mental moments in running that works to your advantage! I checked my watch and it said 1:02 or 1:03. The sign also indicated that it was 2.5 miles to the next station. Since I felt like I was still running a little low, I told myself that I could afford to slow down for the next 2.5 miles and then speed up in the last 2.5. I focused in on finishing at 1:55 which seemed really do-able.
So, I kept myself in check and kept running for the next aid station. I swear it was further than 2.5 miles away, because I reached it at 1:33. So, I thought, ok, you're still ok, you can still make your goal.
At 1:33 I still had 2.5 miles to go. I was running along, and we switched onto another part of the path. I realized that there were markers painted on the ground (markers put there by the parks and rec department, not the race). All of the sudden, I see a marker that says "1.5". I thought, no way, I haven't already run a mile! I almost didn't want to believe it! But, I decided to kick it up just a bit.
My watch at this point was saying something like 1:40. A little further on, a man was running towards me (he wasn't in the race, the path was open to bikers and pleasure runners), and he looks at me and says, "looking goo, only 600 left!" I thought, NO WAY that can't be true, it HAS to be further than that!. However, I was quite excited.
I begin then to really turn it up, and I little further on, I see a man standing on the side of the path with his kids, waiting to cheer his wife on. He says to me, "almost there, only a quarter left to go!". I looked at my watch and truly did NOT believe him. I looked at him and said, "are you sure? really?" He laughed and said, "Yup! Right around the corner!". At this point I could hear the people cheering at the end.
I turn the corner, and I can see the shute further in the distance. I then switched on all the available power I had left in me to push it to the end (like the last 400 we did on Tuesday!), and sprinted to the end.
I looked at my watch. It said 1:52:26. I was shocked and so excited! I really thought that I had screwed myself up because I did not eat well on Friday. I had been negotiating with myself saying that I would still be happy with a 2:00 finish. But, in the end, I didn't have to worry about that!
As for placing, well, there were quite a few more people running it this year than last! I check the results this morning, and I came in 9th in my age group out of 63, and I came in 84th overall out of 550 people. Needless to say, I am quite pleased with my performance.
Thank you, Stephanie, for your dedication to helping us run our best! I am going to enjoy my results, so I am going to take off Tuesday morning, and I think I am going to sleep in on Saturday morning...
Talk to you soon! Sarah
...I just wanted to write to full you in on how my race went....I started the race and set out to go slow, which is what I felt like I was doing. However, I quickly realized that the course was not marked! 9 minutes went by, then 10, then 11 with no Mile 1 marker! At first I thought I was running REALLY slow, but then realized that there were no markers so I felt better and just tried to monitor as best I could my speed. When I got to the first aid station, I saw that they had posted how many miles it was until the finish. I think I came into the first station at around 27 minutes, and it was three miles in, so I was just about on track. I was feeling pretty good. However, around mile five I began to realize that I really should have eaten better on Friday, because my tank seemed to be running low. So, I kept myself in check, and had some gu, and slowed myself down because I felt like I was speeding up. Between miles 5 and 8 I was getting a little worried, but still felt like I could hang in.
I was approaching an aid station and fully expected it to say "6 miles to finish", but when I got there it said "5 miles to finish". I was overjoyed!! It was one of those mental moments in running that works to your advantage! I checked my watch and it said 1:02 or 1:03. The sign also indicated that it was 2.5 miles to the next station. Since I felt like I was still running a little low, I told myself that I could afford to slow down for the next 2.5 miles and then speed up in the last 2.5. I focused in on finishing at 1:55 which seemed really do-able.
So, I kept myself in check and kept running for the next aid station. I swear it was further than 2.5 miles away, because I reached it at 1:33. So, I thought, ok, you're still ok, you can still make your goal.
At 1:33 I still had 2.5 miles to go. I was running along, and we switched onto another part of the path. I realized that there were markers painted on the ground (markers put there by the parks and rec department, not the race). All of the sudden, I see a marker that says "1.5". I thought, no way, I haven't already run a mile! I almost didn't want to believe it! But, I decided to kick it up just a bit.
My watch at this point was saying something like 1:40. A little further on, a man was running towards me (he wasn't in the race, the path was open to bikers and pleasure runners), and he looks at me and says, "looking goo, only 600 left!" I thought, NO WAY that can't be true, it HAS to be further than that!. However, I was quite excited.
I begin then to really turn it up, and I little further on, I see a man standing on the side of the path with his kids, waiting to cheer his wife on. He says to me, "almost there, only a quarter left to go!". I looked at my watch and truly did NOT believe him. I looked at him and said, "are you sure? really?" He laughed and said, "Yup! Right around the corner!". At this point I could hear the people cheering at the end.
I turn the corner, and I can see the shute further in the distance. I then switched on all the available power I had left in me to push it to the end (like the last 400 we did on Tuesday!), and sprinted to the end.
I looked at my watch. It said 1:52:26. I was shocked and so excited! I really thought that I had screwed myself up because I did not eat well on Friday. I had been negotiating with myself saying that I would still be happy with a 2:00 finish. But, in the end, I didn't have to worry about that!
As for placing, well, there were quite a few more people running it this year than last! I check the results this morning, and I came in 9th in my age group out of 63, and I came in 84th overall out of 550 people. Needless to say, I am quite pleased with my performance.
Thank you, Stephanie, for your dedication to helping us run our best! I am going to enjoy my results, so I am going to take off Tuesday morning, and I think I am going to sleep in on Saturday morning...
Talk to you soon! Sarah
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Women Train for your First Event - from 5K thru a Marathon
Yes, women, YOU CAN do this!
Join us on August 5 at Fleet Feet in Berkeley, 1758 Solano Ave to discuss the details of training for your first competition or a new distance. Walkers and runners are welcome. Coach Stephanie Atwood will go over the women's only program that can take fitness goals and turn them into realities.
Fleet Feet, Berkeley, 7:00 PM, Tuesday, August 5
Stephanie Atwood, AAAI/ISM Certified and RRCA Long Distance Running Coach Trained is founder of The WOW Team - Fit Women of the World. The team's focus is on long term fitness and meeting fitness goals.
We Want YOU!!
Go to http://TheWeeklyPepTalk.com, http://CaliforniaInternationalMarathonGroupTraining.smmsite.com or contact her through Stephanie@AskAboutRunning.com
Join us on August 5 at Fleet Feet in Berkeley, 1758 Solano Ave to discuss the details of training for your first competition or a new distance. Walkers and runners are welcome. Coach Stephanie Atwood will go over the women's only program that can take fitness goals and turn them into realities.
Fleet Feet, Berkeley, 7:00 PM, Tuesday, August 5
Stephanie Atwood, AAAI/ISM Certified and RRCA Long Distance Running Coach Trained is founder of The WOW Team - Fit Women of the World. The team's focus is on long term fitness and meeting fitness goals.
We Want YOU!!
Go to http://TheWeeklyPepTalk.com, http://CaliforniaInternationalMarathonGroupTraining.smmsite.com or contact her through Stephanie@AskAboutRunning.com
4 Week Beginners Training Guide For Your First 5K
Where there's a will, there's a way. You can do it! Just check with your doctor first to confirm that you are in good health. We humans are meant to move. 5K (3.1 miles) is within any healthy person's realm of accomplishment. So, start now and participate in your first race. It's so much fun!
Week 1
Monday, Day 1 - Start walking! Walk until you feel tired or have reached 30 minutes, whichever comes first. Do not worry about your speed, or your distance, just stay upright and moving. Write down how long you walked today. Try for a minimum of 10 minutes.
Tuesday, Day 2 - If you walked 30 minutes yesterday, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to yesterday's time. Do not worry about your speed, or your distance but be certain to increase the amount of time you are on your feet. Write down how long you walked today. Good job!
Wednesday, Day 3 - If you walked 30 minutes yesterday, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to yesterday's time. do not worry about your speed, or your distance but be certain to increase the amount of time you are on your feet. Write down how long you walked today. Looking good!
Thursday, Day 4 - Rest day! Take a break.
Friday, Day 5 - If you walked 30 minutes before, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to your previous time. Do not worry about your speed, or your distance but be certain to increase the amount of time you are on your feet. Write down how long you walked today. Going strong!
Saturday, Day 6 - Already at 30 minutes? Great! Just keep it up for a little longer. Then things will get interesting. Still working up to 30? Keep adding 1-2 minutes. Write down how long you walkd today. You're getting there!
Sunday, Day 7 - Women, join my group for a 3 mile walk. We'd love to meet you and, you get some great exercise. Or...take a hike to some place beautiful. Bring a picnic. Walk for health and the wonder of movement. Enjoy the day!
Notes:
Keep your recorded times on a calendar where you can see them. You'll feel good about what you're accomplishing.
If you are already a fit walker or jogger you may use stronger arms and or walk/jog for the 30 minutes.
Please refer to http://www.altbgo.blogspot.com for the rest of the schedule or contact me if you have any questions at Stephanie@AskAboutRunning.com
3 more weeks are coming soon...
Week 1
Monday, Day 1 - Start walking! Walk until you feel tired or have reached 30 minutes, whichever comes first. Do not worry about your speed, or your distance, just stay upright and moving. Write down how long you walked today. Try for a minimum of 10 minutes.
Tuesday, Day 2 - If you walked 30 minutes yesterday, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to yesterday's time. Do not worry about your speed, or your distance but be certain to increase the amount of time you are on your feet. Write down how long you walked today. Good job!
Wednesday, Day 3 - If you walked 30 minutes yesterday, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to yesterday's time. do not worry about your speed, or your distance but be certain to increase the amount of time you are on your feet. Write down how long you walked today. Looking good!
Thursday, Day 4 - Rest day! Take a break.
Friday, Day 5 - If you walked 30 minutes before, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to your previous time. Do not worry about your speed, or your distance but be certain to increase the amount of time you are on your feet. Write down how long you walked today. Going strong!
Saturday, Day 6 - Already at 30 minutes? Great! Just keep it up for a little longer. Then things will get interesting. Still working up to 30? Keep adding 1-2 minutes. Write down how long you walkd today. You're getting there!
Sunday, Day 7 - Women, join my group for a 3 mile walk. We'd love to meet you and, you get some great exercise. Or...take a hike to some place beautiful. Bring a picnic. Walk for health and the wonder of movement. Enjoy the day!
Notes:
Keep your recorded times on a calendar where you can see them. You'll feel good about what you're accomplishing.
If you are already a fit walker or jogger you may use stronger arms and or walk/jog for the 30 minutes.
Please refer to http://www.altbgo.blogspot.com for the rest of the schedule or contact me if you have any questions at Stephanie@AskAboutRunning.com
3 more weeks are coming soon...
Get Fit This Summer, Stay Fit For Life!
Starting June 1 and continuing every Sunday in June, get fit, lose weight, make new friends. Women! Meet for instruction and exercise every Sunday from 8AM - 10AM on how to get fit and stay fit using running or walking as the main catalyst. Topics include weight loss, nutrition, motivation, injury prevention, setting goals, controlling stress and depression, how to stay with a plan.
Taught by trainer/coach Stephanie Atwood. Sign-up at http://www.theweeklypeptalk.com/
Want to see the written version of Week 1. Look below...
Taught by trainer/coach Stephanie Atwood. Sign-up at http://www.theweeklypeptalk.com/
Want to see the written version of Week 1. Look below...
Articles About Fitness, Running, Walking, Women Stuff
These articles have been exported from The Weekly Pep Talks, back to the beginning. This way you can refer to them easily, without searching through weeks of gossip and old weekend site descriptions. Your comments are encouraged. I would love to get feedback. Enjoy!!
These articles are available for reproduction at no fee based on fcomplete reproduction of the article and all its contents as well as credit to the author, Stephanie Atwood and referral to website/blogs http://www.TheWeeklyPepTalk.com and http://www.altbgo.blogspot.com
These articles are available for reproduction at no fee based on fcomplete reproduction of the article and all its contents as well as credit to the author, Stephanie Atwood and referral to website/blogs http://www.TheWeeklyPepTalk.com and http://www.altbgo.blogspot.com
Holabird Sports - Get That Free T-shirt!
Free T-shirt Offer Holabird Sports is an online company that sells sporting goods stuff only online. I contacted them and now have their products on my site. They currently have a promo offer for a New Balance Tech Tee for anyone who is a new customer who purchases more than $59.95 worth of products. Well…one pair of shoes will do that very nicely, thank you! So, if you want a New Balance Tech Tee, moisture-wicking long sleeve tee featuring a screen-printed New Balance logo on the back and Holabird Sports logo on the front, use code RRWE29602 in the promo field during checkout. Limited to the first 250 new customers!
Shop for deals on all things running-related with this link or go to our blog. Either way use the code above for your free t-shirt (if available, still).
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