Flashback Friday & Racing Updates

On my race calendar you may have noticed that I have almost as many races in California as I do in Utah.  Northern Cali is one of my most favorite places to run.  I grew up there, spent my formative years there and luckily married someone from there that still has family in the area.  So great!  Whenever we head out there to visit I usually try to sneak a race in. 

3 years ago I did the Muir Woods Marathon.  It begins on Stinson Beach in the sand and you proceed to head up a mountain for the first 3 miles.  It is an uphill climb for more than half the race but the first 3 miles took me about 45 minutes.  We're talking so steep that they have fire ladder steps up the mountainside to climb, not run up!  It is a trail race, put on by Envirosports.  Running through redwood and oak forests, jumping across little streams, climbing over and under fallen trees, switchbacks the whole way up. Once you get to the top, it is amazing!  Gorgeous view of the Pacific! Once you're running on top, it's all single track bike trails. There were definitely a few spots where I slowed down to prevent falling down the mountain. It was amazing.  The last few miles of the race were pretty steep with switchback downhills. I felt like one of those X Games athletes pounding through dirt and mud.  Loved it! Ipods/music devices are strictly prohibited but there is seriously no need with waterfalls and streams around every corner.  This is another one of those races where the aid stations had big bowls of gummies, trail mix, M&M's as well as water and gatorade. They do advise however to wear a water belt for the race.  They also advise that any ideas of achieving a PR or sticking to a specific pace will be crushed.  Of course run your best, but most importantly enjoy the experience, the views, and the course!  Definitely going to run that race again - maybe even fit it in my 12 in 12! 

Race reports...  I've known when it comes to running that I seem to have an addictive personality.  Once I'm in training mode it consumes a lot of my thoughts, as I'm sure it does most runners.  But since I've decided to do these 12 in 12, I'm finding that I'm getting addicted to doing races!  They're so fun!  I'm coming across and being introduced to lots of fun ones that aren't necessarily marathons. I want to do them all and I'm trying to fit them in here and there, hoping that they don't affect my monthly marathons...Do you think that's wise? 

There is a race this weekend that I've know about for several weeks and have been begging my friend to do it with me. It's called Hurt in the Dirt.  It's a run/bike duathlon up Ogden Canyon. My favorite thing to do... trail running!  It's a 4 miles run, 10 mile bike, 4 mile run, 10 mile bike.  I'm doing the running and my friend is doing the biking.  Sounds perfect!  8 miles total for me - that will be a perfect Saturday run for recovery week, right?  : )

**The pictures in this post were taken from Envirosports.com.  Didn't bring my camera to that race, dangit.

Q & A x 3

Don't be jealous of the yellow scout shirt...  : )  I actually had a pretty great day at scout camp yesterday.  It was up Millcreek Canyon above Salt Lake City and the scenery was gorgeous!  My friend, Lindsay, was up there with me watching over 6 scouts. 

Q&A x 1:  'Can we tip our boat over?' 'Please, Mrs. Lauti?' 'No, it's 10 am and we still  have to be here 5 more hours guys.'  3 minutes later...  'Can we go tip their boat over?' 'No boys, they have to be here 5 more hours too.'  3 minutes later... 'Boys, really stop rocking the boat - if we go in we're going home!'  'Aaah, man.' They actually had a really good time and only tried to capsize our row boat 5 times.  We never ended up all the way in the lake, but I was soaked none the less.  Super fun! This canyon is a favorite for cyclers and I am definitely going to go back and run it!  It's about 20 degrees cooler than the city and you seriously cannot beat the surroundings. 

Q&A x 2:  So last night was my first initial training session with the trainer I mentioned in a previous post. He will be working me out for the next year. It started out with the hopes and dreams discussion...Aaaah!  I know that they have lots of clients and have to get to know you, exactly what you're after, but that is what our whole session was!  A little frustrating and I'm sure he was a little frustrated with me too. He has a basic gameplan in his head that he uses on everyone and I pretty much told him to scratch that - here's what we're doin' my friend.  I hate having to throw out the 'I run marathons' card, but he gave me no choice.  I really have specific things I'm looking for, namely core & speed.  He did concede to doing 2 sessions next week instead of one since we didn't really get a session last night. So thats good.  I think I'll know pretty quick once we actually get started how well this is going to go.  For now I remain optimistic! 

Q&A x 3: Lastly, I received a great email from a friend yesterday asking me a few questions about running.  I get a lot of the same questions so I thought it would be fun to go over some of them here!  Let me first say that I am obviously not a doctor, nor a health care professional.  My answers are based on the research I've done and through my running experiences.

1.  Do you jump out of bed and go running immediately or do you go after you've been up for a while?

When I go running in the a.m., right when I get up, I eat a half peanut butter sandwich, usually on white bread - the white bread will digest faster and give you the quick carbs to get you going. Then I change clothes, lace up and drink a cup of water. I can do this in about 15 minutes and then be out the door. This works for me. Most sites say eat a 1/2 hr before you begin your run but if I have to go at 5:30 a.m., I'm sleeping as long as I can. I also go running at night too. Everyone is so different, and you gotta do what's best for you. You get to learn what's best for your body as you try various routines.

2.  Do you eat or drink before you run (I always have to pee really bad at about mile 4)? If so, how long before?

I eat the pb sandwich and then drink only 1 a cup of water before a run. You need to hydrate before you head out, especially in the morning to get some flow to your muscles...to wake them up, if you will.  I have a bladder of steel so I don't have a lot of helps for weak bladders. I know lots of runners plan their runs by where they can stop to use a bathroom at a gas station or a friends house. I also know women runners that actually bring baby wipes with them just in case they have to squat! I know, crazy huh? I totally couldn't do that!  If you get the runs while you're on the move, ginger snaps are a must before your run to help hold the gates back from opening. If I'm running at night, I try not to eat the hour before.  For me, stomach cramps and side stitches are sure to follow. We all know that those can really ruin a workout.

I have heard from many that getting past the 3 to 4 mile range is tough and have a hard time getting passed it. It really is the first hurdle when trying to add mileage to your runs.  For me getting from 4 to 6 was tough.  The next hurdle for me later in training is getting from 13 to 16. You just have to push through and trust your body will remember the next time you are there and get you through. Stick with a plan and don't give up! 

Stay strong and you will get there!

Oh, another silly but good tip... I always chew gum! It is a lifesaver! Orbit lasts the longest for me - I can run a whole marathon with the same two pieces! They should totally sponsor me. : )

Let me know if any of this helps! I hope it does.I plan on answering more questions on supplements and specifics of training plans soon. I would be happy to hear your feedback and would be glad to answer other questions you may have. You can post them here or shoot them to my inbox at racingdawn@gmail.com. Happy Running everybody!

Music Downloads Page

You may have noticed by now that I have a music downloads page. As a fan of good music and of course good running/work out music, I thought it would only be appropriate to have such a page to share the music I've run to over the years. No need to worry about bootlegs, copyrights, etc. These mixes are free to you because they were free to me. These have been collected over time and I have many. So if you are in need of some new music or want to change it up a bit, grab a mix and head out the door. Amazing what good music does for a workout.

If you grab a mix, leave me a comment and let me know how you liked it. If you have a special request, let me know and I'll try my best to find something for you. For the most part, I'll try and mix it up as best I can.

Happy downloading and Happy running!

Off to Webelos Cub Scout Camp...

So, I am off to cub scout day camp today with a group of calm, quiet, and obedient 10 year old boys...yeah right! They are all the exact opposite of that. They are fun...most of the time ;)

My husband and I are the Webelos scout leaders in our neighborhood and we will be spending the next two days helping the boys earn various requirements towards their Webelos and Arrow of Light badge awards.

Would I rather be sweating it out on a run or work out session at the gym? Yes, but I bet I'll get a good sweat in keeping these boys in line under this hot Utah sun. FUN!! ;)

Also a quick reminder to enter my giveaway and visit my downloads page for some fun music mixes.

And off to camp I go...Wish me luck!!

Power Song Tuesday

First off I want to thank those that offered me some helpful tips yesterday for my quad super-flex problem! I was still having issues with my quads so I tried some cold therapy, like Theresa suggested, and I'm feeling a ton better than I did yesterday. I had a free sample from my race swag bag of Biofreeze and used it only a couple times and it worked! On the information sheet it said it simulates the feel and results from sitting in an ice bath but without the pain of an ice bath. They did not lie. So I did sweat it out in the sauna last night for 30 minutes or so but tonight I'm looking forward to a nice easy run.

Today I thought I'd give some suggestions for that itunes gift card that some lucky winner is going to receive! It's so fun to have new music to run to...  (Make sure you click on the itunes box on my side bar to enter!)

1. Serena Williams Spontaneous Speed Workout - This is one of the workouts that Nike put together and I really don't love a lot of their workouts but this is one I come back to over and over again. It's from 2007 but I still use it during my training now. I use it on days that I don't want to plan my speed workout, which sometimes seems like every other week! It has great music and you have Serena in your ear telling you when to go, when to slow and a little chit chat here and there to distract you. One of the great things about it is that you can measure if you're getting faster or not using the same workout. It's about 30 minutes long, so the first time you do it you may get in only 3 miles but a couple months down the road closer to 4 miles. A measuring stick if you will... Anyways - worth the $10 in my book.

2. Are You In?: Nike+ Original Run - Now I'm not being paid by Nike but this is the only other Nike music I've liked. It doesn't have a trainer talking in the background but it is original music put together made for a run. The music has a warmup pace, picks it up a little and a tempo section and then cool down pace. It was put together by De La Soul, all you 80's hip hop fans oughta know them, and it is great! It is perfect for my 5 mile run - it's 45 minutes long, so another good measuring stick to see how you're doing in your training. Of course they have lots of other choices if you're not a hip hop fan, but these two are my faves!

While we're in the mindset of Nike+, let's talk power songs... Everyone has em. They play them on continuous replay at every start line at every race. Eye of the tiger, Beautiful Day, Born To Run... But my personal fave has gotta be Sexyback. I know, I know. Last week it was Justin Beiber and now I'm up to Justin Timberlake, but somehow that song is definitely a power song for me, has been for I guess a few years now! Love it, doesn't get old. Workin that body out on the run, bringin' sexy back - well as much as a 30-something, mother of 5 can do... I try.

So just a few ideas of how to use your giftcard... What's your powersong? Any good training mixes you've come across? What music gets your legs turning over just a little bit faster?

And for all you JT fans...  get your sexy on... ;)

2nd One Down....

Yay!  Deseret News Marathon was so amazing!  I actually got to watch a full orange moon set before the race started and then see a beautiful sunrise a few miles into the race!  The course was beautiful coming through the canyon and of course lots of great runners and support people along the way.  The marathon actually only had around 650 runners, the 10K draws the most runners in this race.  But it was mostly so amazing cause I rocked my time, if I do say so myself... :)  I finished in 4:17!  My fastest finish to date!  Yes the course had a lot of downhills, but these downhills were tough.  Hard on your quads tough.  And of course you don't realize it until you have about 4 miles left and your legs feel like you're pushing bricks through mud.  I hit the half-way point at 2 hours exactly and kept my pace up til mile 21 and I could feel it happen...  Started slowing down and by mile 24 there was the wall.  Sun started getting hot, no shade, and I had the worst side stitch ever!  Could not get rid of it.  If not for those last three miles, slowing down so much, I felt like 4 hours was within my reach...  So frustrating but yet I finished feeling so great that I had a new PR!

So I broke a couple of the cardinal rules of running...

1.  I stayed up way too late.  Here in Utah there is a state holiday that celebrates when Pioneers settled here.  They have huge firework shows and one of them happens in the park right behind my house!  So of course we have to have a party!  Didn't get to bed til almost midnight (left the clean-up to my husband & his family - very kind of them!).  And then had to be up at 2:30 am to get down to the area where they bus the runners up to the start line!  2 1/2 hrs of sleep... not so good.

2.  I tried some new supplements on race day.  They actually really helped but I went into it knowing that it could have affected me in a bad way just as easily.  And they possibly could be why I had such a bad side stitch the last 2 miles.  But the new stuff I used I'm definitely going to practice with during long runs coming up and use in my next race. **I'll share my new finds in an upcoming post!

For the most part, it was a great day.  I came home feeling good, took a shower, went to a movie (Eclipse!) and then wanted to take a little nap but couldn't.  I could not get my legs to relax.  Weirdest thing.  It happened after my last marathon too.  They weren't throbbing, it was almost like they couldn't un-flex.  So any suggestions out there?  I did drink a recovery drink right after the race, within a half hour.  I took some ibuprofen when I got home.  I don't know.  What else should I try next time?

Monday morning here now and quads are still feeling heavy.  Hopefully I'll feel like I can run 2 or 3 slow miles tomorrow...  Not much time for rest, but definitely no long run this week.

What race day rules have you broken?  Any great remedies for side stitches?  How bout for muscles that seem like they won't un-flex post-race?  Got a few more races ahead of me and I need all the help I can get!  Hope your weekend was a great one too!

Racing Dawn's First Official Giveaway

Please leave official giveaway entry comments under this post. These cards have played an important part of my running life and have saved me during my long runs and workouts. So, it was only natural that my first giveaway would be an iTunes card. Click on iTunes card above for details. Good luck!

Here are the rules:

1. Follow my blog Racing Dawn.

2. Follow racingdawn on Twitter and tweet about it.

3. Become a fan of Racing Dawn on Facebook and post a message on my wall mentioning the giveaway.

4. Go to the 'Upcoming Races' tab and tell me which month I don't have a scheduled race and suggest a race for me. (Doesn't have to be Utah)

5. Mention this giveaway in your next blog post with a link to racingdawn.blogspot.com or put a link to racingdawn on your sidebar.

Bonus Entries:

Leave a seperate comment for additional ways you spread the word and receive an additional entry.

 

**Please leave a seperate comment for each entry under "Racing Dawn's First Official Giveaway" dated Monday July 26, 2010. Entries under another blog entry will not be counted.**

This giveaway will end this Sunday August 1,2010 11:59PM MST. The winner will be randomly selected and announced on Monday August 2nd. If you have any questions please drop a line to racingdawn@gmail.com.

Thanks for stopping by.