Love the Loop 15K: #PRincess

To say that the 2016 running year is off to a good start would be an understatement.  I don't know where much of this speed has come from, but I'm going to keep on with it as long as I can.  My personal records (PRs) were aging at an alarming rate, but I was able to update my 5K and half marathon PR in January.  When I saw that Dallas Running Club (DRC) was offering up a 15K for the February club race, I knew that I had to seize the opportunity.  My 15K PR was from January 2010, another kindergarten age record!  I'll never forget that race, I very quietly closed in on Mr K and just almost overtook him at the end - but he beat me by a couple of seconds.  That has to be one of my most favorite race stories.  The 15K is a distance that I really enjoy and I try to race them when they show up on the local race calendar.  I have come close to my 15K PR on several occasions, missing it by about 45 seconds last April.

Once I signed up, I reached out to Stude (remember him, he is the one who has "encouraged" me to run as fast as I can in the closing miles of my last three half marathons) to see if he had any advice for racing a 15K.  He threw out some pacing suggestions and a HUGE chart full of numbers and data (swoon!) based on my race time from the 3M Half.  According to the numbers, a 15K PR was well within my reach.  I was interested in putting this to the test as I was starting to wonder if my PR from 3M Half was a bit of an outlier as it was run on a known fast course.  Turns out, Stude was planning on being there too to run the 5K and would provide "encouragement" in the final miles of the race.  I gotta tell you, I was somewhat terrified when I saw this message from him but I was up for the challenge!

The race weather gods have been smiling upon me this year and they provided more great running weather for us with temperatures around 40 degrees at the start.  The race was a sellout at just under 1,000 runners - a Dallas Running Club record!  Safe to say the new "Love the Loop" concept was a hit.  And speaking of loving the loop, I had a serious home field advantage going into this one as Mr K and I typically do our long runs on this loop around White Rock Lake.  I knew it inside and out so there were no surprises.  I planned to follow Meb's "run only one mile at a time and worry only about what needs to be done for that mile" advice until I saw Stude (The Encourager) then I would just run like hell to keep up with him.  I got off to a good start and settled into a good pace hanging out in the 8:20s for the first four miles.  There was a nice hill at mile 3, but I had just done hill repeats on it the week before so I felt very familiar with it.  Home field advantage for the win!

Post Race PR Smiles with Shantel (Pic: Stude)

I picked up the pace a bit starting with mile 5, the wind was at my back and I tried to use that to my advantage as I knew I would turn back into it soon enough.  I picked out a few runners in front of me and kept them in my sight for most of the race.  I hoped to pass them before the finish line, if everything went according to plan.  Miles 5, 6, and 7 were in the 8:10 range - so far, so good!  

As I approached the mile 7 marker, I saw Stude (The Encourager) waiting, it was about to get real, y'all.  I had just run the first 7 miles in under an hour and I knew that the PR was in the bag if I could keep on working for a couple more miles.  Stude was super helpful and set a brisk pace for us, reminding me to keep it even as we ran up the big hill by the spillway.  He even attempted to block the wind as we headed towards Winfrey Point.  Oh sweet Winfrey Point, I have had my share of battles on this sacred stretch of White Rock Lake.  Mile 8 came in at 8:02 and I was totally good with that considering the hill we just climbed.  Just over 2 miles to go and I was fairly certain that I might die!

Smiling as I spotted Stude at mile 7, it was about to get real (Pic: Stude)

I started to pass some of the people that I'd been following during the race and that provided a great boost to me.  I worked hard to stay ahead of them and not let them leap frog me at the end.  It was somewhere in here that Stude mentioned our pace, but I tried not to think too much about it. Sometimes knowing how fast I am going makes my brain go "Wait!  We don't run that fast!!!"  My watch was chiming ahead of the mile markers as I was not doing a great job with tangents and mile 9 showed 7:46.  At this point I knew that I was going to have a huge PR - finish strong, MK!  Be fearless! 

I was searching for a glimpse of the finish line and it was obscured a bit by a bend in the route.  I knew that just seeing it would help me finish strong and I was getting desperate when I finally made the slightest turn and saw it.  Oh. Thank. Heavens. I glanced at my watch and saw 1:16-something and made it my goal to cover those remaining yards before it got to 1:17.  I hit the finish line in 1:16:56 - I did it!

Finish line celebration! (Pic: Stude)

Three races, three PRs, and one new hashtag: #PRincess. (Thanks for that one, Stude).  Somehow I have caught lightning in a bottle.  To say it is exciting would be an understatement and to say that I'm fired up for running would be an even bigger understatement.  I'm not sure how I got here, but I am not going to take it for granted.  My recent success has only made me hungry for more and I'm inspired to work even harder.  Let's see what else these legs have in them!

Tal Morrison 15K: Taking a Gamble

I have found my racing to be stuck in a bit of a rut lately.  I dread the plateau that can come with running and racing year after year, so I've been thinking of things that I can do to shake things up a bit.  I love half marathons and have found that they tend to dominate my calendar so one idea I had was to run shorter races and try my hand at triathlon this spring.  As luck would have it, the Dallas Running Club monthly club race on April 4th was the Tal Morrison 15K.  Tal Morrison founded the Dallas Running Club back in 1967 and this race honors him each spring.  I have enjoyed the handful of 15Ks that I have run in the past because the distance is roughly a loop around White Rock Lake - and therefore, one I am quite familiar with.  It is far enough to feel like a "long" run but short enough that it can be taken at a tempo pace.

Hanging with our DRC Peeps (Pic: Mark O)

I checked my 15K PR before heading out to the race - 1:19:30 from January 2010 - and knew that it would be quite a challenge to beat it.  But I kept an open mind and decided to see what the day would bring me.  We had very warm and humid mornings in the week heading into the race, but were graced with an incredible cold front the night before.  With temperatures in the 50s and bright sunshine, I knew that this might be the last "good" racing day until October.  There is one DRC tradition that I just LOVE and that is the playing of the National Anthem followed by the proclamation that "we are the Dallas Running Club, and today we RUN!!" How can you not be fired up by that?

Near the start of the race (Pic: Jesse)

My legs felt great out of the gate and I decided to just go with it - take a gamble, a risk - what did I have to lose?  I looked at my watch every mile or so, but basically just tried to keep the effort steady and think of the race in 3 mile segments.  I was hoping that I could post a nice negative split, but would be happy with consistent splits.  I used the first 3 mile segment to "settle in" to the pace and get used to the effort.  Those miles came in at 8:45, 8:24, 8:48 (can you tell that mile 2 has a nice downhill?).  This was the gamble that I'm talking about, but it felt good so I went with it.  

Feeling good at nearly 2 miles into the race (Pic: Jesse)

The middle segment would bring the turn around on this out-and-back course and that always gives me a big mental boost.  I worked hard to stay strong and my efforts paid off: 8:27, 8:30, 8:27.  I hit the turn around at right around 40 minutes and some change- quick math told me that if I could hold the pace I could make it to the finish at 1:20 and some change.  Challenge accepted!  I knew that the last 3 miles would be the most challenging mentally.  I have been thinking about and working on pushing past that part of my brain that is telling me that I'm tired or that I need to slow down.

Working hard just before the turn around (Pic: Jesse)

There was a runner in blue that passed me during my second section of the race.  She got a bit ahead of me, but I spotted her again around mile 7.  As soon as I approached her, she would speed up and leave me behind.  We played this game all the way to mile 8-9ish when I was finally able to pass her for good.  I had a few more targets ahead of me, including a guy in a red shirt and one Mr K.  Coming back around the lake at mile 8 was tough because we had the wind in our faces again, but I thought again about that mental toughness and pushed through.  I got past the guy in red and had that PR in sight.  I gave it all that I had, but fell just a little bit short - final miles 8:31, 8:30, 8:20 and 7:42 for the last partial mile.  Total time: 1:20:17, just 45 seconds short of my PR from 2010 and 17 seconds short of my course record from 2012.

Trying to catch my rabbit just before the finish line (Pic: Jesse)

I feel like I met many of my goals at this race: I took some risks with pacing, I pushed through those hard mental moments, and I ran some pretty nice splits (you can't even "see" that big hill in the final set of miles).  I ended up placing 4th in my age group (noted that I would have been 2nd in the one I just left behind....40 year olds don't play around!) - a total win for MK today.  And for those of you wondering if I caught Mr K...not this time, but only 2 seconds separated us in the standings.  

Trinity Levee Run 10K: Large Marge, PRs, Donkeys, Frunners, & Tacos

I was very excited when the word began to spread about the Trinity River Levee 10K. I ran this race three years ago when it was still out on the dusty Trinity River Levee--an adventure for sure, but one of my worst races ever. I was dealing with some kind of hip issue (later resolved with a shoe change and improvement in my running form) and going up and down the levee hills caused me some pain. I wasn't super excited about doing it again and didn't mind too much when the calendar brought conflicts on that date during the next two years. But this year...this year would be DIFFERENT! The beautiful Margaret Hunt Hill Bridge (aka Large Marge) was being dedicated in typical Big D style--with much pomp and circumstance. The weekend long festivities included taking the Trinity River Levee 5K/10K right over that big beautiful bridge! Even better, Dallas Running Club members got a great deal on the race--$15 entry fee and that included a pretty tech shirt and a great post race party. Pair that with the rarity of 10Ks in this area and I am SOLD!



My pre-Cowtown plea to the Race Weather Gods seemed to be carrying over an extra week because we woke up to another morning of near perfect running weather. Thank you Race Weather Gods, your kindness has not gone unnoticed!! I wasn't so sure what my legs would have for me this morning as it was just 6 days after I ran my tail off at Cowtown. But like I said, 10K races are rare and we had perfect weather and a very flat course--so I just HAD to go for it. I knew that it would be difficult because my 10K PR was just a year old and was run on perfectly cold day when things just fell into place.


Where's Team K?

Mr K and I arrived in plenty of time (a departure from our last couple of races) and enjoyed milling about and visiting with friends before the race. It looked like the race had drawn a good crowd and the mood was very festive. The bridge looked beautiful against a perfect blue sky. I must admit, I had only seen the bridge from a distance and didn't really understand all of the hoopla about it. However, up close it is simply beautiful. I am glad that I got the opportunity to see it from a vantage point closer than the Tollway.


Posing with Jan and Miranda

The course was flat except for the incline on both side of the bridge that gets you on and off of it. The start was a little tricky because some runners were pausing to look at the bridge and snap a few pictures, but things thinned out once we were up and over. I thought, for a second, that I should be enjoying the view a little more--but quickly got back to the goal for the day....a new 10K PR.


Post Race with Daniel & Jeff

The race itself seemed to take forever--as they all do when you are focusing so hard on a goal. I can't say that I remember much about the course, except that it wrapped its way through the streets that make up some of the design district and it was nice and flat. I started to look for the bridge around mile 4--I couldn't believe that it could be seen from all over the city, yet I couldn't see it from here? Would this race ever end?


The barn reads "Famous for Fun"

I kept working hard and soon enough I found myself at the foot of the bridge. I was not excited about the incline leading us back onto the bridge, but I knew that there would be a payoff decline on the other side of the bridge. A quick glance at my watch told me that a new PR would be extremely close and I just focused on running as hard as I could. And....I did it! So close that it barely counts....only 15 seconds....but I had done it! I ran my tail off for a second week in a row and was rewarded handsomely.

Final time: 52:23
15 out of 100 in my Age Group

We enjoyed a great post race party with lots of frunners and beautiful sunshine. We happened to meet up with Daniel and Cat at the finish line and later picked up some tacos with them at Fuel City Taco. It is so hard to describe the scene at Fuel City--order your tacos from a window at a gas station, eat at picnic tables where you can see donkeys and longhorns behind you, look the other way and you see the Dallas skyline, and then look yet another way and see a big car wash. The tacos were amazing and we had a so much fun planning big adventures for later this spring (stay tuned!) and visiting with the donkeys. Anyone who knows me knows of my love for donkeys and their visit made for a perfect ending to a perfect day.



(Thanks to EW, Mark O, & Felix for the beautiful pictures!)

So You Wanna Start Running--The Beginner's Edition

I have found that I am frequently asked by friends for advice on running-how to get started-more specifically. When I started this blog I intended to write a "beginner's edition" that I could just refer people to when they asked these questions. I planned to write one comprehensive set of advice and tips so those who were interested could just refer back to it. Now that school is out and the races have slowed a bit I finally have a chance to sit down and hash it out for you.

Running has changed my life, pure and simple. I have become fitter, healthier, happier, and much more centered. Not to mention it has given me the freedom to eat more of the foods that I love without outgrowing my wardrobe. I started running about 2 years ago and haven't looked back. I was one of those people who stated "I will never run, I don't like it and I don't want to." Erik started running a year or so before me and I would watch him head out the door for his weekly long run and think that he was a little bit crazy. I soon became curious and began to toy around with it a little bit myself. Before I knew it, I was running my 1st 5K on July 4, 2008. I started running because I wanted to "do something that was hard." I felt myself just kind of cruising through my life finding everything to be very manageable--I loved my job but had it under control, still play my clarinet but not in the same way I did while in school, and my family life/friends were great and drama free. Running has provided that challege that I thought was missing. Running has also brought me so much more in the ways of valuable experiences and relationships. I had no idea that there was such a wonderful community of runners out there. I have met so many interesting people from such varied backgrounds. One of my favorite things about running is the running community.

So let's get started!
Walk, yep, to run you must first walk--and alot. The key to success is to start slowly and build gradually. A run-walk program is typically the best way to go. Here is a simple 10-week program found in the May 2010 issue of Runner's World (these intervals take place over a 30 minute period):

Week 1 Two minutes running/four minutes walking
Week 2 Three minutes running/three minutes walking
Week 3 Four minutes running/two minutes walking
Week 4 Five minutes running/three minutes walking
Week 5 Seven minutes running/three minutes walking
Week 6 Eight minutes running/two minutes walking
Week 7 Nine minutes running/one minute walking
Week 8 Thirteen minutes running/two minutes walking
Week 9 Fourteen minutes running/one minute walking
Week 10 Run the whole time!

Aim for running at an easy, conversational pace three days a week, with rest days in between. Make sure to warm up for 5-10 minutes with walking and active stretching (lunges, skipping, butt kicks, etc).

The Golden Rule
Doing too much too soon is a mistake that many beginners make and it can lead to injury and burnout. The goal for the beginner should be to have fun and run every other day. The 10% rule is one of the most important ones that you can follow: Increase your time/distance by no more than 10% from week to week. For example: if you ran 90 min this week, run no more than 99 minutes next week (120 min/week then 132 min the next week, 150 min/week then 165 min the next, etc.) You will likely build cardio stamina quickly but will need more time to strenghten and build those muscles and ligaments.

A Word About Shoes
All you really need is a good pair of shoes. If you are serious about running, then it is important that you go to a speciality running store and get evaluated by trained professionals. They will watch you run, look at your feet, recommend shoes for you, and give you some time to test them to make sure that they are the ones for you. Run in the wrong shoes and you risk pain and injury, I cannot stress this enough. I spent the better part of six months dealing with very frustrating hip pain all because I had been running in the wrong shoes. I had my shoes rechecked, switched shoes, and have been pain free every since. It is something that I take very seriously, the shoes can make or break you. I love the folks at Run On they have been so patient with me and my crazy feet. Find the running speciality store in your area and make friends with them. I love a bargain, but this is not the pace to pinch pennies.

Need Inspiration?
Running is fun, but sometimes it takes a little bit of extra effort to stay inspired. Some tools that I have enjoyed are: training logs (I love to keep data and look back to see how far I have come), running partners (Erik and I push and pull each other and I really look forward to our runs together), and music (I'm a music therapist, so this is of special interest to me--certain types of music can help lower the perception of fatigue and can serve as a distractor. Just make sure that you are safe and smart--keep the volume down and be aware of your form and your surroundings). Find your local running club--if you are in the DFW area you will find that the Dallas Running Club will provide many training and social opportunities including free monthly races. Sign up for a race--there is nothing like the atmosphere and energy that a race provides. That will keep you honest with your training too.

So here are some basic tips! I love to talk about running and I want to hear about your training. Send me your questions and let me know how you are doing. I look forward to seeing you at a race sometime in the near future! Happy Running!

When Music and Running Collide...One Amazing Weekend

Unfortunately I didn't have this blog during the second weekend of December 2009. I wish that I had been writing then and had captured the weekend as it happened. For now I will have to rely on my memory to explain just why that weekend was so magical to me.

December 13, 2009 had been circled on my calendar for quite some time. Early in 2009 I set a goal to run a half marathon in 2:00 or less. The year proved to be quite challenging to me as I dealt with some injury-like issues, which turned out be mostly shoe related (a story for another day). I was unsure, at times, if this was a goal that I would ever reach. Things started to look up in September when I finished a half in 2:01 and they looked even better in November when I finished the DRC Half in 2:00:26. My last chance for the year would be at the White Rock Half Marathon on December 13. The White Rock Marathon is a special one to Erik and me as his Uncle Chock served as chair of that race for several years. Erik has manned the Dolly Pardon water station for about 9 years now and he ran the full marathon, his first, in 2008. I fully intend to run the White Rock Half every year, it is that special to us.

The weekend began to look even more interesting earlier that fall when I got our wind ensemble schedule. We had been given an extraordinary opportunity to perform on four holiday concerts with the Turtle Creek Chorale in the brand new Winspear Opera House. There would be four concerts: Friday 12/11, Saturday 12/12, and TWO concerts on Sun 12/13. At first glance I decided that I would just miss the afternoon concert on 12/13...but we were told that it was all or nothing--play every concert or none at all. There was no way that I could pass up such a special opportunity--the Turtle Creek Chorale is amazing and a chance to play in the Winspear was something that I only dreamed of. I decided then that I would do it all...play 4 concerts and run a half marathon in the span of one weekend.

The weeks leading up to the concerts were quite hectic. Not only did I have the usual holiday obligations, but there were several extra rehearsals for the concerts. Of course, none of these rehearsals were close to home and I spent many hours driving up and down the tollway. I was in awe of the Winspear, I felt like such a grown-up musician! I only dreamed of things like this when I was a high school band student in Denison, Texas.

The concerts began on Friday and we were full speed ahead from that point. Saturday got even busier as I managed to cram yoga, a high school football game (state semi-finals for the Yellowjackets, no way I was missing that!), and a concert into the day. It was late when I got home that night and even later when I got to bed. I was not used to having that little sleep before a race and felt exhausted when the alarm went off early on race morning. As I stumbled around the house, I began to see my 2:00 goal slipping away. I was telling myself that it was okay if I didn't make it, that sometimes there are challenging circumstances that are out of my control. The morning was foggy as I headed south on the tollway yet again. I remember laughing to myself about how a musician's lifestyle and a runner's lifestyle really aren't a good match...musicians stay up to the wee hours and runners get up in the wee hours!

The running gods must have been looking out for me that day. I found a parking spot with no problem and had plenty of time to eat, listen to music, and get ready to go. As soon as I walked up I ran into Ben and Liza, friends from my little running group. They were doing the full marathon that day--a 1st for Liza and she was nervous. The race got off to a very organized start thanks to the corral system.

Early in the race I passed within sight of the Winspear, I remember looking at it and thinking how cool it was that I would be playing there later in the day. The race was just about perfect: perfect weather, amazing crowds, familiar scenery. I could not have asked for anything more. I am certain that I was smiling every step of the way. I knew that I was on a pace to break 2:00, I just didn't know by how much. Imagine my excitement when I crossed the finish line and saw 1:57:18 on my watch. A new PR by 3 minutes!!

I flew into the afternoon concert on a cloud...I suppose my runner's high was still in full effect. That concert was very special because my parents, brother, and his wife were in attendance. I'm sure that I wasn't looking so great by the second concert later that night, and I was never so happy to drive north on the tollway and go home. I am also not sure how I made it through the remaining week of school following that weekend. I'm pretty sure that I could have fallen asleep at any given moment and I don't know that I was the most patient or effective therapist for my students. I'm not sure how I did all that, but again it taught me that I am capable of more than I ever imagined. I was even more flattered later in the week, when my mother-in-law sent me a Wonder Woman bracelet. I remember that weekend every time that I look at it.

I have been thinking about that weekend lately as I have another weekend of music and running ahead. On Sunday I will run the Big D Texas Half and I will play a concert with the Metropolitan Winds at the Meyerson on Sunday night. I am hoping that I can recapture some of that magic and approach my PR time again. I have not been close to that time since White Rock...could it have been the music? Is there something magic about the combination of my two passions--music and running? Stay tuned...

Sudden Deaths and Distance Running

Sunday brought beautiful weather for the Inaugural Rock n Roll Half Marathon in Dallas, Texas. While I was not running this one, I had many friends who were and was excited to see that they had such a perfect day for running. I was shocked and saddened to hear of the death of runner, Mark Austry, after he crossed the finish line. From all reports, Mark was a strong athlete and was in great condition. His brother, who ran with him, said that Mark appeared to be fine and didn't seem to be winded. This is the second death in Dallas within the last 15 months, the 1st one being Erin Lahr who collapsed at near the 23 mile mark of the White Rock Marathon in 2008. It was later found that she had a cardiac arrhythmia.

Sudden deaths such as these always bring questions and concerns from friends and family members as Erik and I participate in so many races--particularly half marathons. I have some interesting statistics to share, courtesy of Dr. Kenneth Cooper of the Cooper Aerobics Center in Dallas. "Marathon running is remarkably safe considering the number of people running around the world and rare instances of sudden death." according to Dr. Cooper. Participation in road racing has increased from 100,000 runners in 1968 to an estimated 30 million today. However, there has not been a corresponding rise in the number of deaths, says Dr. Cooper. "If running were dangerous, there would have been an exponential increase in the number of deaths, but there wasn't." The American College of Cardiology's Scientific Session presented a study in April 2009 showing the risk of sudden death during a marathon to be 0.8 per 100,000 runners (approx 4 marathon deaths per year in the U.S.) compared to 1.5 deaths per 100,000 for triathlon. The study showed the risk of dying in a car accident to be 1 in 6,700.

Dr. Cooper recommends that patients undergo stress EKGs to identify abnormalities and also cooling down properly--giving the heart a chance to slow down. I am planning on renewing my CPR certification in case I need to help a fellow runner. The Dallas Running Club offers CPR for runners periodically throughout the year.

On a related note, the Dallas Running Club will host a viewing of "Spirit of the Marathon" on April 15 at Studio Movie Grill on Central Expressway. The movie screening will benefit a memorial fund set up for Mark Austry's daughters. For more information visit www.dallasrunningclub.com.

Life is short and precious! Be careful out there!