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By kilax, December 11, 2014 12:15 pm

I was chucking to myself while reading the Running Times Facebook page the other day. They’d posted an article along the lines of “how to maintain your fitness during the winter off-season” and were getting some good-natured feedback: “winter isn’t my off-season!” “what off-season?!” and so on.

I was laughing, because I was having the same reaction in my head. Well, not the “what off-season?!” one, but the one about a winter on-season being odd. Winter is (one of) my on-season(s). 

I guess I should explain what on and off-season are to me. On-season is when I am running a pretty high mileage (again, for me), typically, in preparation for an upcoming “goal” race. I put goal in quotes, because I don’t use it in the sense of a goal just being a means to an end – crossing the finish line. “Goal” for me is typically a certain pace at a race, which is something I very seldom train to do. I mostly race for fun. During the on and off-season, but especially in the off-season.

I don’t live somewhere where the weather warrants a winter off-season. I live in the midwest. We have winter. It seems the majority of runners here do take winter as their off-season. 

However, I love running in the cold. If I am doing a “goal” race, I want low temperatures. Cold and dark make me want to go run. Sun and heat, not so much!

This five-year mileage chart visually shows my on and off-seasons. There are a few anomalies**, but more or less, my running mileage goes down in the summer, and back up when the temperature drops again. 

*December 2014 not included
**Three stress fractures in June 2010, high mileage in October 2013 because of furlough, recovering from the flu in January 2014, etc.

I predict 2015 will be more of the same! I have “goal” races in February, March and May (as well as “for fun” races January -April), and nothing “goal”-wise planned for the rest of year. I am very cyclical – I typically pick a few “goal” cold weather races for the winter, take it easy during the summer, then maybe pick some things for the fall, then do it again, the next year!

How do you define on and off-season? When are yours?

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By kilax, December 10, 2014 6:55 am

Today I received an email from the official race photographer for the Dallas Marathon. My first thought was, “I am already getting emails about race photos?! ASD!@SFDS!!!#$!AASDFASDF!!!!!” Ha ha, you know, since after the race, you receive frequent emails asking to buy the photos for about a year (or more!), and… I haven’t even run this race yet!

I was just going to delete the email, until I saw they had tips in it about “how to get great official race photos.” CALM DOWN, Kim. This email could actually be useful. They aren’t asking for your money. Yet. 

Curious, I decided to read their tips:

• pin your bib number high on your chest and keep it visible
• look up
• don’t cross your arms
• don’t stop your watch at the finish line

Most of the tips seem obvious, except for the last one – about not stopping your watch at the finish line. I doubt many people think about that. You just stop your watch out of habit! I’m finally done running and can stop this thing! Also, OMG I NEED ACCURATE STATS, NOT ONE STEP MOAR!

But man, stopping your watch does look really bad in photos! I realized I was doing this at races, and not only was I stopping my watch, I was looking down at it when I stopped it, to make sure it stopped Even though it makes a noise when it stops. That makes for a great photo. Not. 

So I started stopping it, and listening for the noise, so I could look up at the camera. Um yeah, as you can see below, that still looks goofy. And it almost breaks the “don’t cross your arms” tip. 

So I just stopped with the watch-stopping madness. Ha ha. Look for the photogs, take a few steps, then watch it. And the photos do look better!

However, that would not be my #1 race photo (finish line) or whatever, tip. Mine would be “don’t make death face!” (Seen above and below on the right) 

Yes, death face shows how hard you are working, but, yeah. I just don’t want to see it on me! 

Usually, I just look for Steven on the course, and smile for him, and don’t pay attention to the official photographers (since I like Steven’s photos better… and they are free… and I get them instantly). But sometimes, I regret that, like in the photo above, where Steven didn’t make it to the finish in time, and I was trying so hard to finish strong and … still had some death face going on. 

Ha! All this talk makes me sound super vain! That is far from the person I am. I just really care about (having) photographs (as a token of the event), and generally prefer when I don’t look like I am in pain, in them! Because, I am not! I don’t run that hard!

Do you try to avoid “death face” in your race photos? What would be your #1 race photo tip?

Ha ha. Another good tip is that if you need to do something obnoxious at the finish line, like jump or strike a pose… make sure you get the heck out of other people’s way!

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By kilax, December 9, 2014 6:01 am

Yesterday was my six-year anniversary at work! While six years is the longest I’ve worked at any job, it’s hardly a drop in the bucket for a federal employee. A LOT of people work at my agency for their entire career from college to retirement. Thirty-five and forty years of service is not that uncommon, which is pretty cool (when I don’t think about that in comparison to how many more years of my life I’ll be working, ha ha)!

Strangely, I feel like I should be introspective about this anniversary, and think about upcoming years at work… but that’s just not me. I’m not a goal-setter or very long term planner. Really, if my job has taught me one thing, it’s how to go with the flow and be adaptable during times of uncertainty. Things are constantly changing in the federal workforce (for better or for worse), and I’m actually astonished at how much my job has changed in six years, and wonder what the future will bring. But because it does change so much, I realize it’s futile to put much stock in future goals/plans, which sounds horribly pessimistic, but truthfully, is just reality.

Sigh, I really thought I was giving you guys a break from running talk, which has been way too abundant on this blog lately, but my thoughts about work preparing me for uncertainty connect way too easily with an interesting article I just read in the January/February issue of Running Times.

In the article, the author talks about how we maintain as much control in our interval/speed running workouts as we can – we decide on the pace, duration, intensity, rest intervals and so forth. You often start a workout and expect a certain outcome from it. Which is all fine and dandy, except that is not how races work – you have no idea what the competition will bring (if that matters to you), what the conditions will be that day, and how you’ll feel. Basically, there is much more uncertainty at a race – all you know is when it is and how long you’ll run.

So the author suggests training for uncertainty, to strengthen that mental muscle, with some fun ideas:

1. If you work with a coach, have them divulge less details about the workout in advance.
2. If you’re with a group, encourage people in the group to “surge” forward from time to time, and have everyone keep up.
3. If you’re alone, be less of a slave to the watch for those repeats, and run by feel for some. 
4. Or have “uncertainty” days where you choose from a list of workouts or roll a die to see what you’ll do.

Interesting, right? I liked xaarlin‘s idea when I shared this article with her – that on our speed days, we contact the other person right before the workout and they choose from a list of workout ideas, what you’ll be doing. Sounds like fun (even though I tend to be someone who doesn’t like being told what to do, and can’t follow a plan – this is kind of different from a plan, though!).

Even though I’m not someone who does any sort of speed work, and rarely races competitively, I do think something like this would be good for mental training. I was shocked at the race Friday night when someone tried to pass me right before the first mile and I could surge ahead. Maybe that can translate over in to mid-race tiredness with longer distances (when I have no hope of an age group placement and can’t use that for a mental push)?! Maybe I’ll try this sort of training out in the new year.

So, yeah. Planning to train for uncertainty. Trying to be ready for life’s little hiccups. Seems like we’re trying to cheat the system! Hee hee, but it’s something I see as important in all aspects of life – at work, in exercise, in relationships – the more prepared you are that stuff might not go as planned, the more capable you are of dealing with it (duh, Kim, we know!).

How do you prepare for uncertainty in your life?

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By kilax, December 8, 2014 12:29 pm

Zee Bee (ZB) Run Squad is a group in Zion, Illinois that offers a six race 5K series each year (and excitingly, they announced they are adding a 10K for next year!). Each 5K raises money for a different community program. To my knowledge, five of the races are street (on the same course) and one is cross country. 

After I surprisingly did so well (for me) at the ZB Runs Series 5K in November, I decided to see if I could beat the time of that race (23:31) at the last race in the series – The Snowman Shuffle 5K. Oh, and you know, without any 5K specific training, because MARATHON MARATHON MARATHON. Ha ha. 

The race was Friday night at 6:00 pm. I was surprised that so few people showed up – the results show only 60 people ran! The race I did in November had 241 finishers! Hmm, maybe people don’t like to race in December? Last year’s December race only had 85 finishers, even though the weather was crazy warm, in the low 50s! The weather was pretty amazing for this race, too. Mid 30s, and HALLELUJAH no wind! I was super happy to be racing in a tank and shorts!*

Anyway. That sounds like I am complaining there was so few people. Hee hee, I am not. The post race ceremony went super quick because of it, and that meant I got to spend more time with my friends, after!

Oh yeah, so, the race. Ha ha. I knew I wouldn’t negative split it, because I’m not trained for that (nor do I have a pacer) so I decided to go out fast and see how long I could hold on <—- great method. Now that I’ve run this course three times, I feel pretty comfortable with it, and have a good idea of how to run the tangents (and where the pot holes are – good to know since we’re running in the dark (with headlamps)). I started in the front of the line since there is no chip timing, and I was surprised to only be passed by two guys during the race. Toward the end of the first mile (7:01), a woman I knew was in my age group tried to pass me but I sped ahead. I knew I would have to thank her later – if she hadn’t done that, I am sure my pace would have dropped a bit in mile two. 

But I kept the pace going in mile 2 (7:17) and passed the second place girl. “Ooo, can I get to first place?!” I wondered?! Ha ha, nah. Don’t get too greedy, Kim! I slowed in the last mile. The funny thing is, I didn’t have much trouble breathing and my lungs and legs didn’t hurt, I just started to slow (I did taste blood in my mouth and have snot running out of my nose like crazy though!). I pumped my arms, and tried to take deep breaths. No dice. The woman who tried to pass me before got me just after the middle of mile 3 (7:43)! I tried hard to catch her, but couldn’t (last .1 in 0:54). She finished 11 seconds ahead of me (thankfully, not only 1 or 2 seconds ahead, hee hee) and when we finished, I thanked her for making me run that fast! I totally would have crapped out if I hadn’t known I had someone tailing me!

My overall time was 22:57! Yay! Totally met my goal of running faster than the last race (by 34 seconds). And that finish time is actually only 19 seconds slower than my 5K PR, making this my second fastest 5K ever! Which makes me SUPER happy and feel encouraged for when I go for a 5K PR in March (already have my pacer set up!), and actually train for it. 

I did get second in my age group, and I just adore the medals – ornaments we can hang up! With GLITTER!!!

Three of my Efit girlfriends (from L to R below, Kelly, Bobbi and Carrie) ran this race as well! We had a lot of fun chatting before and after the race. And! Kelly PR’d and placed, Bobbi placed, and Carrie beat her time from the November race! 

I love this small race series. The people who run it are so enthusiastic, and I think it’s fantastic that they pick a different local group to donate proceeds to for each race. And they have an awesome post race spread, free race photos, and a zillion raffle items!

And I really like the FRONT of the race shirt this year!

The back? Hmm. I am not sure what it is, but that phrase is just bugging me (the font is super cute though)! It’s probably because it makes it sound like working out, and perspiring, is a way to punish your body for being “fat” (I know, reading in to it BIG time). But that is not why I work out. I do it because I love it. Anyway!

I’ll still wear it. With something to cover the back. Ha. 

I’m feeling kind of sad I am almost to my last race of the year! Good thing I have some things already in mind in 2015 (and you know, that marathon in less than a week!)!

*Ha, probably not my last time – I bet I will wear that for the Dallas Marathon next week!

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By kilax, December 7, 2014 6:00 pm

Highlight of the Week: A stellar 5K and last long run of the Dallas Marathon training cycle!

Monday | December 1, 2014: 10 m run + teaching strength class
Loc: hood, Temp: 20°/18°, Time: 1:39:25, Pace: 9:56 avg, Difficulty: easy, Felt: good, but so beat down by the wind
Strength: medicine balls, Difficulty: easy, Felt: good/energetic
Tuesday | December 2, 2014: 7 m run (w/Kelly)
Loc: Grayslake, Temp: 19°/20°, Time: 1:09:47, Pace: 9:58 avg, Difficulty: easy, Felt: good, sleepy, EXCITED FOR NO WIND
Wednesday | December 3, 2014: rest
Thursday | December 4, 2014: 6 m run
Loc: Millennium Trail, Temp: 33°/31°, Time: 52:41, Pace: 8:47 avg, Difficulty: easy, Felt: really good
Friday | December 5, 2014: teaching strength class + Snowman Shuffle 5K
Strength: medicine balls and boxing, Difficulty: easy (mostly observing), Felt: good
Loc: Zion, Temp: 34°/34°, Time: 22:58, Pace: 7:22, Difficulty: easy/medium, Felt: good, pumped
Saturday | December 6, 2014: 12 m run (w/Rachel)
Loc: Madison, Temp: 32°/34°, Time: 1:57:50, Pace: 9:49 avg, Difficulty: easy, Felt: good
Sunday | December 7, 2014: 7 m run
Loc: hood, Temp: 29°/34°, Time: 1:07:40, Pace: 9:40 avg, Difficulty: easy, Felt: good

Notes:

• What happened to my second Monday night strength class? I didn’t report one in last training cycle because I get one night off a month (and it was that night), and there will be none reported in this month, because the class is canceled, for now, due to scheduling conflicts. It may pick up again in January.
• I felt so spoiled getting a running tour of Madison from Rachel during my long run this Saturday! I have only run in Madison a few times – the marathon (a sort of disaster, ha ha) and twice at night! It was fun to run there during the day and check everything out!
• Gina and I have plans to hang out with the 4:15 pacer at the marathon, so I was aiming for my last long run to be around goal marathon pace of 9:45ish, and it was, and felt easy-ish! Hurrah!  
• I haven’t been weather stalking for the marathon. My plan is to just check the forecast before I pack. It could be quite a bit warmer there, than it has been for what I have been training in here, recently. I tried to overdress for my training runs to practice running in the heat, but I was not dedicated enough to run on the treadmill in a hot room and really suffer. Ha ha! Eh, I tried. If it’s warm and super humid, I will likely have positive splits and not be able to stick to pace (my preferred racing temps is in the 30s with no wind), but we shall see!
• TAPER MAKES ME CRAZY! Gah. I have felt so off/on edge all week. Cutting back on my running and not starting my day with a run makes me feel bonkers. Grr, taper!
• Race report for the 5K coming tomorrow (I actually wrote it Friday night, was just waiting to see if the race pics were any good, ha)! 

Link to Training Week 267