Category Archives: Asheville

Race Report: RDC Marathon

First and foremost, I just have to give credit to the organizers of the RDC Marathon for a fantastic first year event. It’s not easy to pull off a race and they did an amazing job from start to finish with planning. If you are looking for a PR race or a race with super easy logistics, check out RDC for next fall.

My buildup to RDC was…unconventional. I got my long runs in but my workouts were severely lacking. I did a couple of tempo efforts here and there and a couple of small scale marathon pace workouts, but all I carried in with me was general fitness and experience. Dave’s plan was for me to capitalize on this and go out slowly and stay very, very comfortable until 20 miles.

Two days before the race (Friday), I stood in the OR for 16 hours. Friday is usually a pretty mellow OR day for us with a couple of elective cases but last Friday was NUTS and I was in the OR until 10 pm. Not optimal pre-race preparation. I got my rounds done on Saturday morning then headed to Chapel Hill to post up in my hotel room for the evening. Chatted with Dave for final race stuff, walked to the grocery store to find some palatable snacks and fell asleep around 9.

On Sunday morning, I woke up at about 4:45 and fumbled around trying to get ready. It was below freezing in Chapel Hill and the valet didn’t plan on having to defrost my car so I left a little later than my plan of 5:30. It was no matter as the race was only an exit down 40 and right off the highway. I pulled into the mall and found the start line and grabbed a spot approximately 20 feet from the Start/Finish. I donned my winter layers and went for my first 5 minute shakeout run, followed by a good stretch. There was nowhere indoors to be so after this, I got back in my car, turned it off and flipped through Instagram mindlessly until about 6:25 when I headed out for my second 5 minute shuffle and stretch. By now, the sun was up and people were beginning to mill about. I swapped my warmup clothes for throwaway clothes and headed for the start area. After some announcements and the Anthem, we were off!

The first two miles of the course loop around the mall and are relatively flat with a couple of rollers. My plan was to run the first two miles in about 7:30 pace so my mantra for these was “easy girl, easy.” I tried to find a comfortable pace and not push at all, which was not entirely easy given that I was freezing in my shorts.

At mile 2, we turned north onto the Tobacco Trail for the first half out and back, which went out 6.5 miles before turning. This was my old stomping ground from when I lived in Chapel Hill so I knew many of our landmarks on this half. My plan for the remainder of the first half was no faster than 7:15 so I just tried to settle in and relax. Although the course is relatively flat, the “out” section is actually gradually downhill so I had to be careful not to go too fast. Toward the turnaround, I started passing runners and felt smooth, strong and happy. At the turnaround, I was able to see all the other people ahead of me and figured that I was in first place for women in the full with a woman about 4 minutes back from me. More on this assumption later…

We made the turn and begin to climb back up the incline we’d just come down for a couple of miles. I forced myself to relax and not fight the hill and just focused on reeling people in as a means to staying entertained. Somewhere around 8, I passed two women who I assumed were in the half. I initially tucked in behind them just to have company but they were slowing down a bit too much so I went on alone. I should note that by this time, the weather was PERFECT in the high 30s and still. We rolled towards the Start/Finish area again where the half would turn off which took me up a bit of a hill and then down the other side.

Once we headed south onto the second out and back, there was a fairly significant downhill and I saw 5:40 pace on my watch and had to put the brakes on. I was feeling great but also knew that mile 13 is a long way from mile 26. Right around here, a biker pulled up and said “I think you’re my first woman, I’m your lead biker.” Jess ended up being an awesome companion for the next 13 miles. He’s a multisport athlete but has done a couple of marathons and nailed the balance of conversation and quiet. We headed out towards the turnaround at ~20 and I felt amazing through mile 19. This is where I made a tactical error (obviously realized after) in reading the course. I started to feel more clunky during 18 and kept pressing without realizing that I was on a pretty significant uphill false flat. As soon as we turned, I realized it was downhill and my pace dropped again. I had wasted energy, however, and paid for it on the run home. At the turnaround, I was also able to see my competition. Much to my surprise, the woman I had passed around mile 8 was only about 4 minutes behind me and looked strong. She had a shirt on still but I had assumed she was a half marathoner, not a full runner. This spooked me as I wasn’t feeling awesome and didn’t want to give my win up over the last 6 miles.

Miles 20 through 23 were just less fun and I was over running although I took advantage of the downhill slope of 22 to drop one of my fastest miles of the day. Around 24, Jess said “Put your head down and win this race,” which was just the kick in the rear I needed to hear. I got up the last set of hills (seriously?!?!? Flat course and the only hill is at 25?!?!?!?!) and turned into the finish area and gave the last 400 meters whatever I had left. I crossed just over 3:10 as the overall women’s winner, 6 minutes ahead of second.

All in all, it was the perfect day for running a marathon with incredible weather and a fast course. My nutrition was excellent and I was able to take gels and hydration throughout the race without trouble. My only regret is that I wasn’t able to get there in better shape because this is definitely a PR course. Obviously 3:10 is far, far off my PR but I’m extremely proud of this race for a few reasons. First, I respected my body and executed my race plan. Second, my splits were very even and I squeezed every second out of the course. Third, I did this on crummy training as a General Surgery Intern. Finally, this is my first overall marathon win which accomplishes one of my bucket list goals!!

Not only did Jess bike with me for 13 miles and help me open my post race beer, he also snapped this photo. Full service, I tell ya.

Mile 1: 7:25

Mile 2: 7:24

Mile 3: 7:13

Mile 4: 7:10

Mile 5: 7:12

Mile 6: 7:10

Mile 7: 7:10

Mile 8: 7:10

Mile 9: 7:18

Mile 10: 7:09

Mile 11: 7:06

Mile 12: 7:13

Mile 13: 7:09

Mile 14: 7:01

Mile 15: 7:09

Mile 16: 7:10

Mile 17: 7:08

Mile 18: 7:16

Mile 19: 7:12

Mile 20: 7:21

Mile 21: 7:24

Mile 22: 7:04

Mile 23: 7:42 (Hissy fit, not hill…)

Mile 24: 7:19

Mile 25: 7:19

Mile 26: 7:40 (Hill back to the start area)

Mile 26.2: 6:46

3:10:18 Gun, 3:10:16 Chip.

Race Report: Swamp Rabbit Urban Ultra 25K

Let’s start with the punchline first…

And now tell the funny story…

I was initially planning to do a half marathon two weeks ago as a fitness test but ended up tweaking my hamstring and getting the Resident Plague and spending that Sunday in a feverish ball asleep for 36 hours. Because I live firmly in the Bible Belt, finding a Sunday race is tough and I work on Saturdays so finding a replacement race was difficult. Thankfully, I am now on a rotation with the world’s most understanding Attendings who are generally entertained by my running escapades and they were okay with me missing last Saturday so I registered for the Swamp Rabbit 25K. When I discussed this with Dave, we were both psyched for the distance because it provided an opportunity to really assess my current marathon fitness. Of note, I MAY have mislead Dave into believing this was a road race because I believed it was. See, the Swamp Rabbit is the 30+ mile greenway in Greenville so I assumed this race used the greenway. I was wrong.

I woke up bright and early on race morning and headed to Greenville. As has been our lot lately, the weather was a bit on the miserable side. Summer has come back with a vengeance and the humidity is oppressive. It was about 70 when I got to the race course with an equal dew point, leading to almost 100% humidity. Thankfully, it was overcast with occasional rain sprinkles. The course was a 10K out and back but the 25K started at the halfway point and since we had to be bussed out there, I didn’t bother warming up until we got out there. I did a short run (on the paved trail) and some drills and we were off at 9 am.

I immediately ended up at the front and although another woman went with me for about a half mile, I spent the remainder of the race alone except for passing 50K runners or seeing other 25K runners on the out and back. The first mile was on pavement and I just tried to settle into a relaxed pace that approximated marathon effort. I came through in 6:58 and thought “perfect!.” And then we took a sharp right turn onto a goat path. Turns out that although the course was BASED on the Swamp Rabbit Trail, it actually included many segments on single track, boardwalks and sand. Whooops. As I sputtered internally, I focused on staying efficient and keeping my effort up while I explored the first 5K back to the Finish Area. We climbed a big grass hill with multiple switch backs, then barreled down the back side on a root filled descent. The remainder of the “back” contained boardwalks, trail, stairs and some pavement and a final grass hill up to the Finish/turnaround. I rolled through and headed onto the “out” section.

The first part of the out actually stays on the Swamp Rabbit Trail, so I tried to use this time to pick up my leg speed and bring my pace down again. We then climbed a long hill followed by a long descent and turned onto the same switchback that we had careened down on the way back. That climb was TOUGH. Roots and switchbacks made keeping momentum tough and although the first time over it wasn’t too bad, the second time was misery. Then it was down the grass hill and back on the Swamp Rabbit to the 10K/where we started.

I took my first gel at the 10K and this was where I realized how hot I was. Since my goals of using this a marathon simulation were a bit shot and I was comfortably in first, I actually stopped and took my gel rather than choking on it. Then I set off again for the return trip. On the pavement, I was happy to see my pace right around 6:50. On the trails, all bets were off. I will admit that as I wound my way through the last trail before the Finish Area, I was internally whining about having to do ANOTHER 10K on the trails. I came through the Finish/15K and stopped again for a sip of water and THE BEST SIP OF COCA COLA EVER. I see why real ultra runners swear by it…By now, I had soaked through my singlet and shorts and was just in survival mode.

The last 10K included a few moments of happiness but mostly a slog where I bribed myself multiple times with the idea of a) laying down and b) finishing the Coke I’d left at the finish. During this last 10K, the sun came out and the conditions went from overcast and humid to just plain brutal. Crossing one of the swamps on a boardwalk, I am pretty sure turtles were moving faster than me. Somehow I persevered and the next thing I knew, I was crossing the last bridge and running up the grass slope to the finish. I crossed in 1:57 and happily found my Coke. I didn’t lay down because I was SO soaked that I never would have gotten the grass off of me.

All in all, I’m very happy with this race even if it wasn’t quite the simulation run that I’d hoped for. My pace averaged out to 7:30 pace on super challenging terrain which makes me feel more confident about what I can do on the road in a month. I’m also happy with my mental game. I could have completely shut down upon finding out the course was a trail race but instead, I worked hard on the paved sections as I could and tried to be efficient on the trail sections without injuring myself or letting my heart rate drop too far. I also had a great time getting to know more of the local Ultra community. Maybe it’s the South but the two ultra “crowd” experiences I’ve had since moving here have been just overwhelmingly welcoming and positive.

Splits below, although not that useful as my Garmin is atrocious on trails/under tree cover. I saw everything from 5:50 to 12:00 minute pace during the race and although I believe the latter, I’m skeptical about the former…

6:58

7:29

7:33

7:26

7:36

7:09

7:50

7:46

8:00

8:30

8:00

7:38

8:00

8:00

8:08

 

Still (Mostly) Alive

It’s hard to believe that only 11 weeks have passed since starting Intern Year and in the same breath, 11 weeks has flown by. I am almost done with my first rotation of this year (Acute Care Surgery) and with it, done with the bulk of my training for RDC! As expected, my running has had to take a bit of a back seat to everything else but I’ve done a reasonable job of continuing to train and build and finally have some long term goals in mind!

July: My only real goal for July was to survive and figure out what my running schedule might look like when the reality of 80+ hours of work hit. We had a relatively mild summer here and since I ran in the early morning for most of it, I really didn’t struggle too much with heat and humidity. I ran a very reasonable 181 miles and my long runs progressed to 16 miles. Workouts were non-specific (long trail runs, fartleks and easy tempos) and focused on general fitness acquisition.

August: I started to figure out what work was all about and finally managed to get through my days more efficiently. I hit the wall a bit energy wise in the middle of the month and finished up with only 165 miles. I did, however, get my first 20 miler in for the cycle and my workouts started to get more specific. I also started going to Orange Theory, which has been very interesting in terms of my perception of effort versus my heart rate.

September: After a relatively disappointing August, I have been trying to refocus more on my running in September. I am about as fatigued as I’ve ever been right now and my body is showing it with lots of general aches and leg heaviness. I did get another 20 miler in and my workouts have become even more focused (more on this later). I restarted my iron to make sure I’m tuned up from that perspective and have been focusing on sleep and stretching as much as I can to combat 80+ hours of standing/interrupted sleep/weird positions in the OR. I’m doing a check in half marathon in Johnson City this weekend and interested to see where I’m at as compared to both Unplugged and the Asheville Half. I don’t know what the topography of the course will be and the weather looks hot but it will be nice to have a supported “up-effort.”

I realized in August is that I have to become more flexible with training and with that, workouts have to become more intentional. I don’t have the recovery ability to do multiple workouts a week and instead, have to make do with a couple of quality efforts each week. Because of this and because I have been so frustrated with my stagnation, I finally decided to hire/bring on a coach. I say ‘bring on’ because I am working with Dave Ames, who is a friend beyond being a coach, and the decision was about as collaborative as it gets. As many people know, Will has been my coach forever but with intern year for him and an intentional shift in our marriage to be as focused on just being married and not being co-workers, co-coaches, athlete-coaches, it was time to make a different plan.

One of the amazing things about having a coach is that all I have to do is workout. One of the terrifying things about having a coach ARE those workouts. For example, I had a medium long run on Sunday with a workout built in that didn’t seem that difficult on paper but was EXTREMELY difficult. Similarly, I have a mile repeat workout today that I am convinced is all but impossible so I have the difficult task of convincing myself first that I can do it and second, getting through it. Dave gets incredible results from his athletes and furthermore, has a lot of experience with the sports psychology aspect of racing which I need almost as much as the physiologic piece.

My race schedule has evolved as well, with a new focus on the US 50K Road Championships (hoping to podium) in March and CIM 2018 for my (hopeful) OTQ attempt. This takes a little pressure off RDC where my main goal is to just get back into marathon running and hopefully undo some of the emotional baggage I am (still) carrying from Philly.

But first, the Bluegrass Half in Johnson City on Sunday!

Transitions

I am a day away from starting my General Surgery Residency. Gulp. I (and so many others) have been working for years for this day and it is simultaneously exciting and terrifying.

I am and always will be a runner. I will continue to run and race throughout residency and continue to engage in the running community as a competitor, observer and constant supporter. By virtue of my schedule for the next five years, however, keeping this blog going with the level of quality I attempt to achieve is going to be incredibly difficult. I have come very close to pulling the plug on it entirely in the past few weeks but then I read something from the running community that moves me or run a race that I want to recap and I change my mind again.

What I’ve come to is that this blog creates a place for me to gain insight into my running and archive my experiences even if no one else engages. It is also a repository for a lot of experience with the recovery from compartment syndrome, a rare and frustrating condition for many runners. Every few months, I get an email from someone who found my blog after searching for information on CS who is relieved to find SOMETHING out there on coming back afterwards.

This blog is going to slow down after tomorrow. It will still hold race reports as I race and product reviews as I do those. It will have training updates as I work towards my next marathon and towards my much larger goal of the Olympic Trials. It won’t have a weekly training update; I don’t have that many hours in the week to be consistent. It won’t capture every running thought or share as much exercise physiology as it did. In the coming months, I may transition back to a free WordPress blog rather than the very expensive hosted version that this currently is. If that changes something for readers from an interface perspective, you’ll be the first to know.

If you miss a daily dose of me (who wouldn’t…), my Instagram account will stay very active as it’s easier to do on the fly. My Instagram is more diverse than this blog; after all, I’m more than a runner. It includes food, gardens, insight into medicine but also a healthy dose of running. My handle is @runswatrun if you’re interested.

To the 503,666 visitors to this blog (holy sh*t), thank you so much for your support and encouragement and interest.

With Love,

Sarah

Race Report: Cottonmouth 8 Mile Beer Relay

Hands down, this was some of the most fun I’ve ever had at a race. Will really doesn’t race anymore after three ankle surgeries but I wrangled him into this one because it was a relay race, involved beer and was on trails rather than roads. The basic setup was that there is a two mile trail loop and teams of 1 to 4 had an option to drink a beer before the lap then set off for a 2 minute deduction in total time. The other component was that you had to carry a full beer “baton” for the whole race. There were age graded adjustments built in as well for final results. We did the relay as a two person team; I ran legs 1 and 3 and Will ran legs 2 and 4.

The night before the race, we had the arduous task of choosing our beer. It had to be >5% ABV, it had to be beer based (meaning ciders etc were excluded) and we wanted it to be in a bottle for easy drinking and something we would likely never want to drink again in case we got sick while running. We spent an inordinate amount of time in Ingles and finally settled on New Belgium’s Watermelon Lime Ale, coming in at 5% in bottle form. Our only mistake was not making sure they were twist off tops, which meant that we had to also remember to bring a bottle opener.

We got to Travelers Rest a little before 9 on Sunday morning and had an easy, breezy check in process. The Race Director was delightful and super welcoming, which was a nice change from my last attempt to get involved in the running community here. Will and I set out to preview the course which was marked with big arrow signs and after the first downhill (which, incidentally, was super technical), encountered two arrows that went like this –> <–. Hm. We tried to backtrack from the other side of the loop and still couldn’t make it work. We finished the course preview of the second half, a loop that included a football field and old asphalt track and let the Race Director know that something was up with the first loop. When he went out to check, he found that someone had reversed 5 of his arrows overnight! After he fixed it, we went back out to preview the first half of the course and it had magically turned into a great trail loop!

From the get-go, this race was low key and fun and prerace was no exception. People were hanging out, drinking beers and playing beer pong and corn hole. I didn’t drink before because I was already concerned about my ability to drink two beers and run 4 miles. I was also worried that I’d overload on fluid so despite the fact that it was in the 80s and sunny, I didn’t let myself have water and was PARCHED. My biggest prerace concern was chugging a beer at the start. I’ve never been one to chug anything, in part because of my inability to burp, and I was worried that it would take me 2 minutes to finish my beer and erase the 2 minutes that drinking a beer erased from each lap.

Chose an appropriate singlet for the morning! Cheers!

The start went WAY better than anticipated for me. I got the bottle open without difficulty and managed to drink it in ~25 seconds. I started to run in about 15th place and jogged out of the start area. Our plan was to take the whole race at about tempo effort but try to run intelligently on the course. The first mile was all trail and had sections with very technical footing and a big climb. The second mile was much more runnable and had a football field and lap on the old track, so was a perfect place to make up some time. The first downhill was MISERABLE. I was so full and had a sloshy stomach and desperately needed to burp, which is never my strong point. Since the whole idea was to have fun, I just kept jogging until I finally mercifully burped and felt 100% better. I found my tempo effort and started passing people quickly. When we came out of the woods, I found myself in 3rd place, solidly behind first (the race director who is a beast of a trail runner and beat us by 90 seconds) and about 30 seconds behind second. As we moved onto the faster part of the loop, I worked at closing the gap to second (our main competition) and ultimately got within 15 seconds of him. I finished the first lap in 15:35 and tagged off to Will, who put his beer down much more efficiently than me.

The man, the myth, the legend with better knee drive than I could ever hope for.

Will’s first lap was a beautiful thing. I’ve never seen him race and it was really fun to watch him pick his way over the course. He’s a great trail runner and a heck of a gamer in races and it was incredibly fun to get the chance to cheer for him for a change. The runner from the other team was very, very fast and Will did his best to hang close enough to him to keep us in it. At some point in his loop, Will passed the second runner from the team who had come in first (they were a 3 person team) as well and he came into the exchange zone in second by about 20 seconds.

My second beer was not as smooth as my first but I got it down in about 30 seconds and took off again. Unfortunately, the team that we were chasing was much more proficient and he was gone from sight before I finished my beer. This time, I was able to burp almost immediately and pushed my effort to tempo effort from the get-go. Although I couldn’t see my actual competition, there were plenty of people to pass on course which made it very easy to stay focused. Unfortunately, the second lap was MUCH warmer than the first. When we were in the woods, it wasn’t too bad but when we came out into the full sun, woooooweeee it was hot. I worked hard to not give up on the track and through the final field and was happy yet again to find that I had the fitness to start in tempo/interval effort in the final part of the race. I came into the exchange zone in a solid second but quite a ways down from the first team. My lap time was 15:45, which I was happy with now that I had two beers sloshing around.

Will took off after another great beer exchange and I jogged to the corner at the end of the woods loop to await him. The runner for the first team is clearly a trail guy; he hammered the first half of the course and put a lot of distance on Will. When they hit the flats, however, Will started to close the gap again. They ultimately beat us handily but I think Will and I were both super happy with our efforts!

The final rule was that at the finish line, you had to shake up the full beer that had been your baton the whole time and crack it open and spray. I’ve rarely seen Will smile so easily as he did when the finish line official made him do it! I had to duck and run to avoid a full spray of warm, shaken Budweiser.

Good thing we brought a change of clothes!

All in all, it was an awesome experience for us and a decent workout to boot. After the race, we hung around for almost two hours and ate pizza and met lots of runners from the Greenville running community. I connected with a runner (incidentally the guy who ran my leg from the team who beat us) who works at Pace Running, which is a local running store in Travelers Rest that exclusively carries Skechers so it was fun to talk shop a bit. It was such a nice contrast from my first experience to feel welcome and included just by virtue of showing up.

From a race perspective, I’m just so grateful to continue forward progress. My laps were very close in time and our team average pace was 7:45, so my 7:47 and 7:52 didn’t hold us back too badly! Given that my mile pace for the Asheville half was 7:20, I feel very good about this performance on trails, in the hot sun post-beers!

My favorite part of the day, however, was getting to see Will in race mode. We met after his first ankle surgery when he was already in the long, long recovery process and he hasn’t raced much since then. He did one 5K as part of the VCM relay and paced another for one of my athletes but otherwise just runs for fun. Without putting too much of him on the blog without his permission, I’ve always thought that he was nervous about racing again because it might fall short of his prior performances. I think Sunday was a great step for him to realize that you can reinvent yourself and race for fun and still be a “runner.”

Race Report: Asheville Half Marathon 2017

Short Version: 1:36:10 for 6th place overall, 1st in Age Group

Easily one of the best parts of the day was running into a friend from graduate school and enjoying post race beers!

Long Version:

One of my running partners used to say “The process is the goal” all the time and while I theoretically appreciated what he meant, I didn’t practically start to appreciate it until this Spring when I had to take a hard look at who I am and who I want to be as a runner. 2016 and early 2017 are probably my least successful 18 months of training and racing since I came back to this a decade ago but improving on that isn’t going to come automatically, so I’ve had to be humble and race even though I’m nowhere near my old form. As challenging as that’s been in some respects, it’s also allowed me to focus on different race outcomes than a PR or a win and the Asheville Half was a perfect example of that.

It was a very early start and they asked us to be at the start line at 6:30, a full half hour before the gun. Thankfully, they just meant in the start area and I was able to do some jogging, drills and strides before the race started. Because I knew the course and knew it had two significant hilly sections, I started conservatively which wasn’t entirely easy because the first two miles of the course are essentially downhill. I didn’t wear a watch but my first mile split was 6:36 and my second was 13:00, so my first two miles were relatively quick for my goals. I just focused on effort, however, and hoped that everything would come out okay.

Right after mile 2, the first hill section starts and winds its way around the community college campus. You go up steep hills only to turn around and go down their backsides. My goal through this section was to float on the uphills and cruise the downhills and just keep my effort and legs intact. The group I was running with passed me here but I let them go because I was dedicated to executing my race plan. Towards the top of the campus, we went around a turn that let me see the field in front of me and I noted two women about 2 minutes up who seemed to have fallen off the front pack.* There was another woman (in bright orange shorts, I might add) just a few steps ahead of me but I sensed that she was in over her head so opted to focus on pulling towards the other two. The first hill section finally ended just after the Mile 5 marker and we got onto Meadow Road/Riverside drive for the 4ish mile flat section that this race features.

As we got onto the flats, I finally found my rhythm and worked at a steady state effort as I pulled forward. I passed orange shorts and her running partner, as well as a few other people from the group who’d passed me in the hills and felt cautiously optimistic. As we approached mile 8, I opened my gel on the first try and took it just before I got to the aid station where I actually slowed to a walk-jog and got a full cup of water with which to wash it down. This move was EXCELLENT. Usually aid stations catch me off guard and I can’t get my gel open or I try to move through quickly and choke on water. I lost maybe 10 seconds here and actually had a great fuel stop.

Shortly after the mile 8 aid station, one of the women in front of me was within striking distance.** She had gone out hard and from the looks of it, was paying for it in a place where she should have been cruising. I set my eyes on her and pulled forward. We passed the mile 9 marker and I knew the biggest hill was coming.

And holy shit was it a hill. I’m no stranger to hills but this was a BEAST to put in a race. It climbs all the way up the back of UNCA’s campus and I would estimate that it’s almost a mile long. It has a brutal curve at the top just when you think you’re done and then almost worse, a screaming downhill that will take your quads off right into another uphill. I passed the woman on the hill but she tried to catch me on the downhill. I didn’t react and just pulled away as we hit the second uphill and never saw her again. Finally, we turned to go down the hill in the front of campus, passed the mile 11 sign and turned onto WT Weaver. The other woman was about a minute ahead of me here but I was pretty sure I was out of real estate to make that up.

My proudest part of the day, however, came on the last two miles on Broadway. This is an insidious f*cker of a hill, climbing just enough that you can’t turn your legs over well. I found my tempo effort and pushed the whole way home. We rolled up Broadway, got a tiny reprieve coming into downtown then I gritted my teeth and pushed up Lexington and made the left onto Walnut. I didn’t have much left for a kick but was thrilled that I actually changed gears and held it for the last two miles rather than falling back, out of fitness.

I finished at a hair over 1:36 and although this is my slowest half marathon time by three minutes, it was also the hardest course I’ve ever encountered and I am really proud of the time. I feel like a totally different runner than I did at Unplugged and had the fitness and mindset to attack the course appropriately. I’m going back into base building phase now but would love to do another flatter half to see where I’m at.

Just a few changes in elevation.

There were two super shitty things that happened today that I witnessed. *The first was witnessing my very first course cutting. He passed me early on in the race like his pants were on fire. He was young, so I figured maybe he just didn’t know how to pace well. At Mile 4ish, however, there was a hill and turn that doubled back on itself on two sides of the road with a porto-potty between. I caught him just before this and he was struggling. He stepped off to the side of the road and looked around, then went in the porto-potty. When I came back around 45 seconds later, he came out of the porto-potty, looked around again and jumped back in behind me like nothing happened!

**The second one was almost as annoying. USATF is extremely clear that racers cannot have escorts or pacers, especially if they are competing for money. The formerly mentioned woman that I passed at mile 10 was also young but her dad had been biking with her for at least 6 miles. Not biking around the course to cheer, but actively biking right.next.to.her. Mind you, she was in 6th until I passed her so arguably racing for money and she had started the race in the lead pack. This was a totally empty course; the race happened early and there were not that many spectators so having a friend or family member on a bike was a definite advantage. Not to mention, when I was getting close, he was telling her how far back I was. Anyway, having watched this for a bunch of miles, I decided I would be nice but say something because perhaps they didn’t know that this wasn’t allowed. As I caught her, I said “hey bike guy, you may not know this but USATF prohibits bike escorts or pacers.” And he flipped out. “She’s not competing, that only counts if we’re watching paces and we’re not even timing her, this is just for fun!” I responded (mind you, I’m passing her going up a huge hill), “well, we’re in the running for the money so I would argue that we’re competing.” He sputtered away at me and I (okay, this was not my best moment) said “You seem pretty defensive” and moved on. I passed her and as I said, I never saw her again but a few minutes later, he biked away from her and she completely fell apart. I beat her by more than 3 minutes in the last miles. Maybe I’m oversensitive in light of all the cheating scandals but both of these incidents made me so mad. Play by the rules or don’t play at all…

Small News: I Picked a Fall Marathon

I just signed up for the RDC Marathon in November.

Yes, you read that correctly. I’m about to start General Surgery Residency and I registered for a fall marathon. Before you think I’m entirely crazy, let me attempt to explain.

First, I need something outside of the hospital for me. Running is an excellent outlet for stress for me but I need something to focus me more than just vague “stay in shape,” so a long race is a great motivator.

Second, I need to dip my foot back in the marathon pool. My last marathon was in 2014 and my last big focus race was the Philly Half in 2015. As I’ve covered, perhaps ad nauseam, Philly and the failure there wounded me more than I can express and it’s been an ugly road back. I’ve self sabotaged races, half assed training and generally faced an enormous amount of fallout from that one race. I’m at a point now where I’ve accepted that I can’t expect to come back at the same place I left in 2015. I haven’t trained at a high level in over a year and have had numerous setbacks in that time. What I can do, however, is start fixing the foundation and looking forward to the Olympic Trials for 2020.

So why a full marathon and not a half? I often joke that for a marathon to go well, God himself needs to come down and anoint you for the perfect day but that you can run a good half marathon with locusts falling from the sky. That’s still true, if you have the perfect training setup. If you don’t, however, you lack the requisite speed to run fast at the half distance. As I’ll detail in an upcoming post, my schedule for the next year is a bit…challenging and will require a ton of flexibility on my part. What it does include, however, is a guaranteed post-call day when I can get my long run in.

Why did I choose a brand new marathon that it unlikely to have a ton of people or crowd support? See above with Philly. I considered trying to get into the elite field of a race but my times are too old and I didn’t want to automatically assign the pressure of being an invited athlete to my comeback. As Abbey said the other day, “just let me run with regular people and drink from paper cups and run fast.” Yes, the ultimate goal is to post a 2017 time that will get me back into invited fields but I don’t need to add pressure for this first big race back.

Right now, I don’t have any hard goals. After all, I have 23 weeks and almost half a surgical intern year between then and now. In my mind, I would really like to break 3 hours but I’ll reevaluate that as I get closer to the race. My other big goal is to have a good training cycle that will help me to put Philly behind me once and for all.

Just Be Nice

I hesitated to write this post for over a week. I talked it over with friends, both running and non, and mulled over it on multiple runs. I ultimately decided to post this fully knowing that some of the people involved may eventually read it (or may already have found my blog). If they do, perhaps this will serve as a wakeup call as to how they might be perceived.

Last week, I forced myself to go to a group run in Asheville. I am not opposed to running with other people but going as a stranger to a group run in a new town was terrifying. I was nervous all day and checked their website 10 times. Open to all. Social run. All welcome. Get out of your comfort zone Sarah. I showed up a little early for the 6:15 run in hopes that I could find some other attendees to connect with so I had a “friend’ for the run. As it turned out, there were two groups meeting to run that night, one for a birthday party (not the open one) and the open one I was supposed to meet up with. I walked over to a group of women and asked if they were there for the Thursday run and they confirmed that they were. Then, crickets. After some awkward silence, one asked if I was sponsored by Skechers (the gear and shoes give it away) and I answered yes. Again, crickets. One of the other women had to pee so I asked if I could go with her, since I had to pee too but wasn’t sure if we could use the bathrooms at the start.

When we got back from the bathroom, the group had circled up and the leader was describing the route. I, however, was on the complete outside of the circle with one other girl and we were neither included, nor able to hear. Thankfully, I knew the route from being in Asheville this summer. Then the run started, no, took off. The group literally took off from zero to 7 minute pace and left this other girl and I behind. As readers of this blog know, 7 minute pace isn’t a big deal for me. In a workout. When I want to do a workout. When I’m going to a social Thursday night run, however, I’m not running that pace. Thankfully this other girl who was also relatively new to Asheville was happy to run a more pedestrian pace of 8 minute miles and we did 5 miles together, chatting about endurance related things.

We waited for the rest of the group when we got back (the plan was to grab a beer as a group) but it turns out, no one would have cared if we did or not. No one could be bothered to acknowledge us and when we went to buy beer, they sat at a different table. It was the closest thing to my high school experience that I’ve had in 15 years and I coach high school!! We ultimately got up and went and stood awkwardly near the group for the remainder of our beers.  As soon as mine was done, I drove home and was mortified/sad/angry.

One of the things that I LOVE about the running community is that it is open and welcoming to all, regardless of pace. Yes, people may not run together during a run or workout, but before and after, we’re all runners. This experience rattled me enormously and it made me never want to attempt a running group again. As my sister said when I told her about it, “Jeez, I would quit running altogether!”

Now that a week has gone by, I find myself wondering if I should go back. In general, I have a pretty low threshold for people who treat me poorly but this is the post-collegiate USATF group in town and if I want to do USATF events, I’m almost obliged to join. Maybe they’ve been burned by newcomers before? Maybe everyone had a bad day before the run?

Have you ever had a negative group run experience? Am I overreacting?

Back To Our Regularly Scheduled Programming

My first selfie as Dr. Waterman Manning!

I won’t even attempt to recap the past few weeks of training (or life), but the very short version is that I graduated (wooohooo!), celebrated with family and friends and managed to get two very anxious doggies back home to North Carolina. We are now getting settled in Asheville and the dogs look like little kids complete with tons of mud, scratches and sunburns. They love the new backyard and are only happy when they are outside. I’m feeling similarly and have spent countless (uncharacteristic) hours just quietly rocking on the porch and dreaming up home improvement projects. I know the storm is coming but for now, I’m enjoying 9 hours of sleep a night and no real “to-dos.”

Hard to describe the bond between classmates but it’s a bit like leaving the best teammates ever.

Running is going well and I must admit that I’m relieved to feel reinvigorated now that I’m in Asheville. It is getting hot and humid here so runs are slowing down but I’m happy to get out the door every day and enjoying slow progress with my fitness. I’ve started the process of exploring running spots around the area and was blown away by Bent Creek and the new sections of the Mountains-to-Sea trail that I’ve discovered so far. I tried to join in on a group run the other night in an attempt to make some friends but it was a pretty horrible experience (still debating if I want to write about it…). Despite that, I’ve had tempo runs, steady state runs and interval workouts that have demonstrated slow but forward progress.

The Asheville half is this coming weekend and the weather looks…not great. As much as I would like to taper down in hopes of having a great peaked result, my training hasn’t been consistent enough to warrant a taper. Instead, I’m going to train normally this week but add a rest day and extra easy day on Friday and use this as a jump off point for summer training in preparation for my fall marathon. My only goal is to have a strong last three miles, which has eluded me lately in half marathons. I haven’t chosen a race yet (waiting on vacation approval) but am excited to think about starting the (long) journey towards my Trials attempt.

Please Pardon the Interruption

Tomorrow’s the big day! I present my research in the morning then hop in the car and drive to Connecticut to pick up my sister. Early on Friday morning, we’re Asheville-bound. Will meets us down there on Saturday night and the unpacking begins.

As it goes with moving, I won’t have internet immediately and I’ll be caught up trying to get the house situated so won’t be blogging regularly for about a week. When I come back, however, look forward to posts on:

  • Book Review of Marathon Woman (and a giveaway!)
  • Running Route Reviews for Asheville and Western North Carolina
  • Simple Prerun Warmup for loose hips and ankles
  • Glute Activation Sequence
  • Followup on my trial of the Diet Quality Score/The Endurance Diet

See you soon!!