Running while Preggo: 1st trimester

Hey all! It's been a while since I have posted! School really got intense this semester and I really feel guilty doing anything on the computer besides school. Dustin has done a great job keeping the blog up to date.

Dustin has been killing it! He has been logging record mileage which is means so much more when you are running around Farmington (uphill both ways, remember). He also has been tearing it up on the track. This week he finished his final mile repeat and hollered back at me, "4:52"! A PR in the mile for him!

While Dustin has been gearing up for a big race, running has slowed down for me. Not long after I found out I was pregnant it became difficult for me to breath while running. Actually, I couldn't walk up a flight of stairs without having to stop to catch my breath. Dustin always thought it was very comical. Pre-pregnancy, my heart rate would stay between 135-155 during a long run, unless I was pushing a little harder, for example, on a tempo run. When I found out I was pregnant and started breathing like I had a fat suit on I began monitoring my HR. I would start out around 155. There isn't much research on running while pregnant, but most "literature" says not to go over 160. That made it difficult. I knew which hills on the golf course that I had to slow down on, but I still had to stop and walk at times (hole 9!!). It was uber frustrating because I had just completed training for the STL Rock N Roll 1/2M and was doing well running-wise. It was like hitting a wall, but I was thankful that I was still able to run.

About a month and a half into my pregnancy I started feeling the typical morning sickness. I had to take 2 weeks off of all physical activity. After that, I got back into running by starting out slow with a few miles at a time. I found that if I was able to get up early enough then I could get a run in without getting sick. And actually, on the days I went for a run I didn't get morning sickness like I did on the days when I slept in. I guess my body is so used to running from consistently doing it for 16 years that I was more comfortable starting my day with a run. Still, there were a few times when I was dry-heaving in a Walmart sack on my drive to a morning run with the girls.

Although my little critter has already competed in 2 half marathons amongst other races, when I consulted my physician about running she cautioned me about the distance. She mentioned that she has personally seen women go into early labor and have other complications after a long run. She suggested that I stick to 5 miles or less, which I have done. It is much more important to me to have a healthy baby than to get a long run in or compete in a race. This puts me in a tough spot in a few weeks as Dustin and I travel to Houston for races. When we put our name in the lottery, we didn't know that I would be pregnant. We were really excited to find that we got into the races, Dustin in the marathon and I in the half marathon, because it is the day after the Olympic trials. So we will get to see some of our favorite runners such as Kara Goucher and Ryan Hall compete the day before we run. As of right now I will be running the first 5 miles and walking the remainder. My goal is to finish before Dustin completes the marathon :) but I am going in with the thought that if it is too hot or I get too tired, then I will drop out or not run at all. I guess we will see what happens. I know that it will be SO difficult to walk in a race as runners pass me. And, I haven't trained for an 8 mile walk...I'm afraid I'll get bored! I will be sure to load up my ipod before I start!!

Anyways...I am now 15 weeks along and feeling great! It has gotten easier to breath, and I have been able to decrease my pace a bit. Dustin is VERY supportive and I feel VERY blessed to have him as my partner (in marriage and in running) and the dad of the arriving baby Washam (aka critter)!!! I will do my best to keep you updated on my struggles and successes of running while pregnant. I know there are many others out there, but not a whole lot of research and stories to compare. Hopefully you enjoy the updates :)
Happy New Year! Blessings to you in 2012!

The Jog Strap

This week I ran in the STL Track Club Frostbite Series Race #2 (of 5), a 10 mile race in Forest Park. After finishing 8th in my age division last time I finished 7th this time, but overall I sit in 4th place! Coming up a week from Saturday is a 20k that I will use as my last "fast run" before Houston the following Sunday.

Also this week, I ran a very successful track/speed workout and afterwords tweeted about it to Bart Yasso of Runner's World. He tweeted back! Check out screen shot below.

On Christmas Day I ran my longest training run ever; 24 miles. Surprisingly, I did not have to worry about a lot of traffic. The weather cooperated for the first time in several weeks and I was very thankful for this gift that I have been given and was able to share on Jesus' birthday. 24 miles is a LONG training run, so I had to have Aimee drop a Gatorade bottle for me along the route so I could refill my bottle that I was carrying. The run went smooth and I feel confident headed into Houston 3 weeks away.

Weekly Recap 71 Miles: Monday Double 6 + 4; Tuesday Double 7 + 2; Wednesday 8 Hills; Thursday off; Friday 10 Speedwork (see tweet); Saturday Frostbite 10; Sunday 24 Long.

Best Week Ever?

Short post, but I posted lots of pictures and links for more detail.

Thursday 12-16: Went to a Blues game (see picture above).

Friday 12-17: Through Christmas cards, Aimee and I began telling everyone she is expecting in June (picture at top of post). See mom and dad's reaction below.

Also on Friday my students performed their Flash Mob at the school talent show. Check it out!

Saturday 12-18 and Sunday 12-19: Spent time with family and friends in Springfield before flying to Phoenix.

Monday 12-19 thru Wednesday 12-22: Phoenix! Running, Hiking, Golf, and way too much food!
Look at this menu and check out the "Cowboy Stuff". I did not eat again for almost 24 hours.

Thursday 12-23: Mizzou beats Illinois in the Bud Light Bragin' Rights Game (photo below), and Aimee and I made our first purchases at Destination Maternity.

Oh yeah, I also logged some miles; 53 total. Monday Double 6 and 4; Tuesday off; Wednesday 9 with 4 x 1 mile repeats; Thursday 8 easy; Friday off; Saturday 10 Tempo; Sunday 16 long.

Frostbite Series #1

This weekend was the beginning to the St. Louis Track Club's Frostbite Series; a 5 race series held in Forest Park every other Saturday through the beginning of February. Runners earn points based on finishing place within their age division. With my long runs on Sunday and these races on Saturday it's hard to justify running at full "race speed", but I did decide to combine the race with my long run. Here's how I broke it down:

Arrive in Forest Park early enough to log 10 easy miles before the races begins and pick up my bib and timing chip. Aimee dropped me off and headed to Starbucks to get some studying done (she has finals all next week). By the time I got going, and stopped by Starbucks for warmer gloves, I was able to get in 9 miles before the race. I ran from the park towards downtown STL through St. Louis University with the Arch in the background the whole way out. Ran the 12k race finishing 25th overall and 8th in my age division. Not bad considering my "slower" race pace and 10 mile warm up. My age division finish eared me 15 points and I only finished 46 seconds behind 5th place, which would have netted 30 points. I was very appreciative of the runner behind me who pushed me the last 1/2 mile and boosted my confidence as I both ran harder and did not let him pass me. Following the race I took off on an easy 6 mile cool down to round out a 22 mile long run and finished at Starbucks to meet Aimee.

Next up in the series is a Christmas Eve 10 miler. The following day I have my longest training run at 24 miles. We'll see if I decided to do the same format. Loved running in STL and Forest Park, looking forward to doing it several times over the next few months.

Weekly Recap; 64 miles: Monday Double 6 and 5 easy; Tuesday off; Wednesday 9 Speed Work; Thursday 6 easy; Friday 10 tempo; Saturday 22 long (with 12k); Sunday 6 easy.

Magic Juice

You are looking at a picture of what I like to call "The Magic Juice".

When I was playing basketball in high school I use to roll my ankle a lot; usually with a lot of bruising. I am sure we have all heard the term R.I.C.E. (Rest, Ice, Compress, Elevate). Not in this house! My mom was the master of magic juice. What is this magic juice you may be asking yourself? Well, it's as simple as taking Castor Oil (weirdly a laxative) applying it to the injured area, wrapping with cling wrap, then an ace bandage, and sleeping in it overnight. Boom! In the morning healed!

I have used this amazing healer for ankles after basketball, shoulders after baseball, and now foot and achilles while running. After a 10 mile tempo run on Friday morning my achilles was so sore and tight I could barely walk up the stairs, but insert magic juice on Saturday morning/afternoon and then again overnight......Pow! 21 miles on Sunday no problem! If you are ever in need, give it a try.

Thanks Mom!

Weekly Recap: 48 miles: Monday off; Tuesday Double 4 morning, 4 afternoon; Wednesday 800 repeats 9 total; Thursday off; Friday Double 10 tempo morning, 3 easy afternoon off with injury; Saturday off and rest with Magic Juice; Sunday 21 long.

Perfect Song for Today's Run

Turkey Trot 2011

Washam's, Hurst's, and Coyan's

An odd number year can only mean one thing; time for our bi-annual running in the Springfield Park Board Turkey Trot. With our families being separated across the state, Aimee and I only run the Turkey Trot every other year, but can't wait for those odd numbered years to come around. Just to put it into perspective, Aimee views the Turkey Trot as more of a "social gathering" than a race (hence the make-up for this years race).

The Turkey Trot is one of, if not, the state's largest 5k race with an estimated 8,000 runners. What we enjoy more than the large crowd is the number of friends we can see all in one place doing something we both love. In addition, we love running in downtown Springfield, and through the campus of Missouri State. I once again missed a sub 18:00 5k, but was proud of my effort and look forward to using what I learned in trying again next time. Aimee took an easier pace this year running with several of her girlfriends, one of which is 6 months pregnant. I think she might have enjoyed this race just as much as any as they coasted along together.

Aimee, Teresa, and Rachel

Here is a rundown of who we met up with at the race this year: my childhood best friend and second time 5k-er DJ and Ashley Gilmore, Justin and Teresa Coyan, Chris and Rachel Hurst, Ashley Bartelsmeyer and Rob Montgomery (ok, did not technically see them, but they were there), 5 former students: Dylan, Dalton, Sydney, Will, Krysta (who is now a sophomore in college), Richard Johnson (OMRR and MSU Runner extraordinaire), Paul Maness (always right next to me throughout local races), Bekemeier's (over the phone), Flood's (day before) and the MC Ned Reynolds (well I could hear him).

Weekly Recap 50 Miles: Monday 5 easy; Tuesday 9 tempo; Wednesday off; Thursday Turkey Trot + 4; Friday 20 long; Saturday 4 easy; Sunday 5 easy. The long weeks and doubles are upon me, Houston 7 weeks away.

Worst Run Ever?

This past weekend was a long one for me. On Friday I left Farmington for Springfield so I could wake up early on Saturday and head to Lamar and officiate the Class 2 Semi-Final State Football Playoff game; total drive time 275 miles almost 5 hours. Before I left mom and dad's in Aurora, 6 mile easy run. Immediately after the game return trip to Farmington; arrive 8:45 pm. Next day long run scheduled with only one problem; forecast calls for wind, rain, and dropping temps.

Let me preface with "I HATE the Treadmill". There was no way I was running inside for 16 miles. Besides, I figured if I toughed it out in the rain, then I could handle anything on race day in Houston. Let me also state "I HATE the Weather Channel". Once again they are nowhere close to actual weather.

I start the run in light sprinkles which is immediately followed by downpour, strong winds, and rapidly decreasing temperatures. I thought I would combat the elements by running in St. Joe Park which only led to one more problem: hills. By mile 4 I am shivering and miserable and considering turning around and my Ipod earbuds are going out, but for some reason of pride I keep going. By mile 9 my legs are beginning to rub, chafe, and I can not keep the fuel belt in place. Funny thing about running in the rain; you really never think about anything else but how bad the run sucks, which only makes the run worse. When I finally return to the car 15 miles - 2 hours later, and 20 degrees colder, I can no longer feel my hands. This is really the least of my concerns, except I can't get my hands to turn the key to start the car.

I have never ranked "bad" runs because I guess I never really think a run is all that bad, or I just forget about it quickly. But, if I had to, this one has to rank up there with worst run of all time. To top it all off, we went to the Rams game that afternoon and I think I would have rather been back out in the rain.

Weekly Recap: Monday 5 easy; Tuesday 9 hill repeats; Wednesday 7 easy; Thursday 9 tempo; Friday off; Saturday 6 easy; Sunday 15 long. Total 51 miles.

Forest Park

Mom's cow had twins!

First, congratulations to all our friends who participated in the Bass Pro Marathon and Half Marathon this weekend; we are proud of all of you.

This weekend Aimee and I stayed in STL across 64/40 from Forest Park. Just like anytime we go anywhere, we got some runs in along the way. I had never ran at Forest Park before, but immediately saw why it is so popular. It never seemed that odd to me running on trails in the middle of Springfield, but running on trails, in the middle of: interstates, a zoo, golf courses, a forest, a college campus, million dollar homes, and...oh yeah in the middle of a city of roughly 2.8 million, that was an experience all its own.

Forest Park was awesome. The exterior loop around the park is almost 6 miles long with both a paved and gravel trail to run/bike on and countless interior loops throughout the park. The scenery is always changing (as you can read above), the elevation varies and you are never alone. In addition to Forest Park, you can venture ever so slightly off the path and run around the amazing campus of Washington University, or through the streets of upper-class Clayton and The Central West End.

Saturday morning, we ran the exterior loop of the park for an easy 7 miles including the distance between our hotel and the park. Sunday morning we ran in the Clayton PD 5k as part of the STL Track Club 1/2 Marathon, then returned to the hotel for a nice 9 mile cool down bike ride around Forest Park and Washington University. Despite the hilly course and constant headwind, I was able to run a decent 19:04 good enough for 3rd overall and first in my age category. I am hoping with flatter ground, I might be able to finally break 18:00 minutes at the Turkey Trot later this month. After both running and riding our bikes in the strong wind, we are trying to decide which is harder to do in the wind. At this point, I think toss up.

Recap of all the activities we were able to accomplish from Friday night to Sunday morning within a 5 mile radius of the hotel: Dinner in Central West End, Forest Park Run, Race Packet Pick Up, Wedding in Clayton, Lunch at Rigazzi's in The Hill, Zoo and Golf both at Forest Park, Schlafly Bottleworks, 5k in Clayton, Bike Forest Park and Washington University, Shopping at The Galleria.

Weekly Run Recap (44 miles): Monday 6 easy; Tuesday 8 easy; Wednesday 8 tempo; Thursday off; Friday 8 easy; Saturday 7 easy; Sunday 2 mile warm-up, 5k, 2 mile cool-down.

Rams Win

Tigger makes herself at home

In this great week of sports for the city of St. Louis and the state of Missouri, I escaped the reality of beginning my training for January's Houston Marathon. Even though the Braves collapse led to this week's possibility for the Cardinals, I must admit it has been a great experience to witness and watch unfold living so close to STL now. Yesterday I had a great idea while running; I told Aimee that we should go the Rams game today against the Saints then walk over to the victory parade. We ended up not going, but watched all of it unfold on TV; a Rams win and a World Series Parade.

Aimee has already purchased a Championship T-shirt and I am looking forward to the next season when I hope to experience the same, only with my team. On the running front, I looked up my stats from the 1/2 last weekend in STL and I officially finished 76 out of roughly 14,000 runners. I'll take that!

I started using my new reflective gear this week and wondered how I ever safely ran without the light? I was so confident in the light that I decided to run out of town onto the trail that surround St. Joe park. I made it a few hundred yards in before the constant staring of beady eyes made me paranoid and I decided I could wait until weekend daylight runs to venture out there. However, running the golf course is now easier than ever.

Weekly Recap: Monday, off; Tuesday, 8 hills (with deer eyes staring me down); Wednesday, 5 easy; Thursday 8 tempo; Friday, off; Saturday, 4 easy; Sunday, 15 long. Oh, and check out this Chuck Norris running joke.

STL Rock-N-Roll 1/2

This weekend Aimee and I ran in the inaugural Rock and Roll Marathon and 1/2 Marathon in St. Louis. Just like Nashville, this race was very well organized, large, and sold out. We did not stay but Sugar Ray performed a free post-race concert and they had bands every mile along the course. Below are our times from the race. Interesting note, Aimee has run the exact same time in here three last halves (1:47:01).

The start was very cool as we were facing and running to the arch, then ran by both Busch Stadium and the Edward Jones Dome. The route included lots of different aspects of the city, oh, and lots of inclines. Aimee and I both feel like we ran harder than 3 weeks ago at Route 66 but both got the same times (me 10 seconds slower) and we were much more sore after the race. It was a tough course and the second half of the course really took a toll on your legs. The finish was slightly downhill and towards the arch after a long steady incline from mile 11 to 12.

We were able to stay with one of Aimee's good friends who just happen to live 1/2 a mile from the start/finish area, so we were able to walk everywhere (very nice)! We ate a nice meal at Spaghetti Factory the night before the race, PF Changs after, and found some places to visit next time we are in town. While picking up our bibs from the Expo Center, we saw there were auditions for America's Got Talent across the hall. It was very interesting to see all the "interesting?" people who were there for that.

Recap for the Week: Monday: off; Tuesday: 5 miles easy on treadmill (rain), Wednesday: 7 miles easy; Thursday 6 miles tempo; Friday: off; Saturday 4 miles easy; Sunday: 13.1 half. Houston 12 weeks out.

Below is a video I took of the finish line area after the race with my phone. It was a great set-up with the arch in the background. I also took a video of Aimee right after the finish.

Farmington = Hillington?

Aimee working on my Atlanta Braves Boxers!

Southwest Springfield ain't got nothing on Farmington, or should I call it Hillington?

Holy Crap! This town is uphill in all direction. Aimee and I did our first long run (14 mils) this Sunday since we have moved here and man our legs were burning. The outer roads around our house are great because they are long, wide, and straight, but nowhere near flat. We both agree this will just make us better come STL Rock-N-Roll 1/2 next weekend and Houston in January. If we even encounter flat land we will be super fast.

Oh, and the wind is not helping. You know this time of year reminds me why I love summer running so much better even though it hotter. Alright enough complaining, I really am enjoying our new runs, I think this time of year just needs a little more embracing. And in that embracing spirit, this week I ordered two reflective vest and one headlamp for Aimee and I during our early morning runs so we will be more visible to oncoming traffic.

A recap of this week: Monday running off, 10 mile bike; Tuesday 5 easy with weights; Wednesday speedwork @ HS track; Thursday 7 easy; Friday off; Saturday 4 easy, 12 bike; Sunday 14 long.

The Thinker

St. Joe park in Farmington is beautiful right now; all the leaves changing color, deer, turkey, and the perfect running temperatures. This 11 mile loop gives your mind time to drift, think, and zone out. Lately I have really began to re-focus on form, strength, and times among other things. Boston 2009 will have been 4 four years ago IF I ever re-qualify and the times will be lower the next time I try to gain entrance. Running has taken Aimee and I lots of places, places we may have never gone if not for running. A new school week begins in 2 days and I am teaching something new that may or may not be fully planned. Who plays football and what time this weekend? Can I get a full round of golf in today? Wonder what Aimee's thinking about? Last time I was here it took me this much longer or shorter. I bet I'll hit the next mile at that tree. Wonder what my family is up to? After I finish how about weights? If a bear popped out of the trees right now what would I do? These are some of the random things when given too much running time, but man it sure is beautiful.

On a side not, Aimee and I were watching everyone run today at Chicago and we really got excited for Houston even though it is 3 full months away. I never thought I would be a runner, let alone watch the live stream of a marathon. How fun could it possible be watching someone run? We loved it.

Back-2-Back Weekend

After the Panther Run

This weekend was a successful one for Aimee and I. We made our first trip back to Springfield since moving to Farmington and had an excellent time with family, friends, and running.

Saturday morning we ran in the Panther Run @ Drury to benefit the Care to Learn Foundation. Aimee ran the 5k and I ran the 12k (7.5 miles). After a long summer of school, traveling, fireworks, and moving, this was our first road race since May's Fargo Marathon. The work we have put in over the past few weeks here in Farmington paid off as Aimee took 2nd in her age group and I took 3rd in my age group and 8th overall. With our age group places, we also racked up $35 worth of Bass Pro Gift Cards! In addition to the awesome age group prizes, this very well organized event also had free massage tables and several door prizes. All door prizes were valued at minimum $50 and most exceeded $100-150. The four grand prizes were 2 Trek bicycles and 2 Bass Pro Kayaks. Aimee and I did not win any of these, but these are the types of prizes you can bring in when your name is Doug Pitt, who is the founder of Care to Learn. This was an excellent event as we got to run parts of Springfield we were normally not around, and we look forward to running it again in the future.

Sunday morning, we ran in the Kickin' Route 66 Half Marathon to benefit Joplin Tornado relief. This event was unique as the whole race was held on Historic Route 66 from Lebanon to Springfield. Runners could participate in the Half Marathon, Full Marathon, 50k (32 miles), 50k relay, or 50 Miler. This was a special race for both of us as Aimee was 3rd female overall, won her age group, and just missed a PR by 2 seconds. I finished 3rd overall and 2nd in my age group with a new Half Marathon PR of 1:27:11. After running these two races and entering our times into the Ozark Mountain Ridge Runners "Runner of the Year" program, Aimee and I have both moved into the top 20 overall and continue to compete for Married Couple Runners of the Year.

Next on the list this fall is the STL Rock-N-Roll 1/2 Marathon on October 23, possibly the Bass Pro Half back in Springfield the first weekend of November, and the Turkey Trot 5k downtown Springfield on Thanksgiving Day. Looking forward to seeing everyone next time we are in town.

Aimee Finishing the Kickin' Route 66 Half Marathon

Christmas Comes Early

It's beginning to feel a lot like....fall running season! Man we were overdue for some new shoes and Road Runner Sports came up big. After searching STL for some new shoes, Aimee and I took note of our favorites then checked them out online. We found exactly what we needed: size, color, free shipping, VIP discount, additional online coupons, and saved about $150! Oh yeah!

The shoes are getting water protection sprayed on them tonight and will be broken out tomorrow morning. The breakdown: Aimee went with Asics GT 2160 and Saucony Kinvara 2, while I got some Asics Speedsters and Saucony Mirage. Fall racing here we come. Next up is Drury 12k on Saturday and Route 66 1/2 on Sunday both in Springfield.

Frustrated runner

A little blog venting today - I apologize in advance. This morning was a reminder that fall is here, which I am really excited about, but that with fall comes later sunrises. We tried to run a tempo run on the golf course this morning and it was pitch black. I almost fell twice and stuck my leg once before I decided my tempo run was going to be a jog instead. In Springfield we were able to run in the middle of the roads or sidewalks because they were lit throughout the night. I miss tempo runs on Battlefield. We really like it here and are getting settled in nicely, but running has been the biggest drawback. There are some good things about this area like how I feel much more safe running and the HS track is really nice. But, the logistics of getting to town on a small two-lane highway, hills, and lack of lighted paths are starting to frustrate my running motivation. Argh! Sorry to be the Debbie Downer, but there aren't always perfectly paved paths for Our Life on the Run.

Feeling Like Old Times

Jones Dome 9/11/11.

This weekend, Aimee and I traveled to St. Louis for our long run on Grant's Trail. Running on the trail and driving through South County STL and Fenton to get to that trail made me feel like being back in Springfield.

Much like South Creek and Galloway Trails in Springfield, Grant's trail is about 8 miles long, paved, mostly flat, and runs through suburban communities. One big difference between Springfield Trails and Grant's Trail is the number of people using them. Aimee and I were never without another runner, walker, biker, rollerblader, or rollerblader being pulled by their dogs. Probably the coolest thing about Grant's Trail is running through Grant's Park and being able to see all the Budweiser Clydesdales.

After running, we spent the day in STL shopping and looking for new running shoes. We came across a couple new running stores in the area and familiarized ourselves with their websites in case we needed to find or register for a local race. We were excited to find some new shoes, which we ended up ordering online, and are ready for them to get here soon. Our fall running schedule is starting to hit full stride and now we'll be ready!

Rally Cap for the Braves (9/10/11) did not work.

Bikes!

So, after months (maybe years) of wavering, Aimee and I finally broke down and bought some road bikes. This officially gets us 2/3 of the way to a triathlon. Unless you are Aimee, and you can already swim, which means she could do one tomorrow (very jealous). It's not that I can't swim, because I can, its that I can not swim multiple laps in succession without stopping to rest.

We purchased our bikes on Thursday from a local shop here in Farmington that also has two stores in STL. After buying the bikes we immediately rode them 6 miles home and returned to get our cars later. The next day, instead of driving the 5 miles to work, I rode my bike. Today, we took a leisurely 12 mile ride out in the country instead of running. We love our bikes, but currently our butts do not. We both think we need to invest in a more padded seat.

I am looking forward to my new adventures with the road bike, but will always keep running at the top. Once I learn to swim, look out triathlons here I come; but who knows when that will be. Totally off topic, but worth writing about, this weekend was the first football game of the season for Mizzou. Aimee and I, along with her parents, Joe and Andrew went to the game. Before the game, Aimee and I met up with some of my family: Aunt Linda (mom's sister), Uncles Scott (not pictured, he was cooking eggs), their son Kevin (not pictured he was playing hillbilly golf), their daughter Sonya and her husband Dustin. It was a blast and we look forward to going back!

Half Marathon training

We are in week 2 of Half marathon training and all is well so far. Our main focus of training is the St. Louis Rock n Roll Half Marathon. Dustin and I are big fans of the Elite series because they have music along the course and your race bib is your ticket into a concert the night after the race. Our favorite is the Country Music Marathon in Nashville. It is where we both ran our first marathon together...all 26.2 miles of it, ensemble. It was a great experience, especially since we are big fans of country music. We especially like the fact that most Elite races are on Saturday instead of Sunday so we are able to go out Saturday night and see the city, celebrating instead of worrying about the next day's race. That first year we saw Phil Vassar in concert. I couldn't believe how many songs he has written for famous artists, especially for Tim McGraw. He even had a few hit singles that he recorded himself I recognized. I went home and bought a few CD's (yes I said CD...no ipods at this time) and loved them. He is an upbeat artist with fun, wanna-sing-along songs. A few years later we went back and saw Lady Antebellum. They only had their first single out at the time, but we could tell they were going to be big!!!
For St. Louis' first elite race they are having Sugar Ray for the free concert. That will take us back to memories of old times!! "IIII just wanna fly...". I'm excited to be a charter racer!
On Wednesdays we have speed work so we have been heading over to Farmington HS's track. Their track has a nice, newer surface so it has been fun to run on. Plus, the civic center is just across the street for post run stretching and abs. The only problem is that apparently the men's locker room is really warm so Dustin spends most his time getting ready in the morning trying to cool off. One of the guys getting ready today said that when he was in HS the wrestlers used to sit in the locker room before weigh-ins to sweat off some water weight. Geez!
We visited St. Joe park again over the weekend with a much better experience than 2 weeks ago. We tried to pick out a 10 mile route that was flattER. It still had some challenging spots, but it is good for us. My calves have been sore since we moved here from the changes in elevation compared to Springfield. They are getting so big that I have to take my skinny jeans off with the jaws-of-life.
Besides that, things are going well. We are getting settled and trying to get running routines down. We trail ran last week at pickle springs and stopped at the farmer's market on the way home. It's the simple things in life like a fun trail run, farmer's market, country sunset, and being able to see the stars that have made this transition easier. It's not all that easy for me to be at home all day studying by myself so keep the joyous, simple things coming!!

Warrior Weekend Photos

I wanted to add these photos from our Warrior Dash; we were talking about it this weekend and how much fun we had and how we would love to do another, so I thought I would share a few more. It's easy to see that I stole a few from the website. If you wanted to buy the real one it was like $30 per picture! Glad I learned how to copy these non-copy photos using screen shot...

Aimee coming out of final mud pit

The 417 Mag Pic

Dustin jumping the fire before the mud pit

Welcome to Farmington! (and memories)

Friday we set out on our last run together before the move. We got up early, warmed up, and headed down to the trail like we have done so many mornings over the last 7 years. We have ran on the Nathaniel Greene trail over 1,000 times. Marlie knows it by heart, along with the areas we let him run off the leash (he starts looking back at us pleading to run free if we forget). We know we aren't supposed to do that, but he really enjoys it and doesn't bother anyone. Only one time did a lady show us her notepad and pen while asking us what are names were so she could turn us in. HA!
We know that if you run really early you will run into a family of skunks that reside under the storage shed. We could tell you the distances from our house to any spot on the trail (which shifted a bit once we got our Garmens). The water fountain is only available in the summer and the water is normally warm. Although there are large signs saying not to feed the geese, there is always someone there doing just that (sometimes it is us with Max) -hence all the poo everywhere around the lake. We have learned that Marlie must be on a leash when we pass the pond, or else he will chase the ducks into the water and swim for hours while we call his name (remember John and Tracy??). Marlie keeps us entertained by bounding (not running - remember he is part gazelle) through the fields and stopping at his favorite creeks to get a drink and, sometimes, plop down in to cool off. This trail is also where I bonked in the last few miles of the Bass Pro Marathon to miss qualifying for Boston by a few minutes. I didn't run on the trail for months after that!
For the past three years the Washam 5K course ran on this trail. We are not sure whether there will be a forth annual Washam 5K, and if it will be in Springfield or Farmington. The greenway trails in Springfield will definately be missed. I hope all you Springfieldians recognize what a gem you have! The trails, Dustin, and I have had a good run!
Monday I ran on the golf cart path that goes around our house. It is a 5-mile run that isn't flat! I have a feeling that between golf and running this path and I will become good friends! Tuesday we went out to St. Joe Park to run a 6-miler. It was REALLY hilly. We finished the run and I could here the trail mocking us, "welcome to Farmington"! I got my first-ever mid-run calf cramp. I always wondered why athletes would run off the field with cramps because I only got them in my sleep. Now I know.
Running is going to be different here, that is for sure. I like to run hills from time to time, but there is nothing like stretching your stride out on a flat course. But, as long as we can handle it, the hills will make us stronger. Dustin sees it as a challenge; I see it as a reminder that I'm really not in as good of shape that I would like to be (and torture). We have a couple of ideas up our sleeves for changing it up (track, trail running, STL running club - we will post more about these later). As long as there is land, we can run.

Warrior Weekend

The Before

Warrior Dash is advertised as the "craziest freakin day of your life"; well they got that right. Aimee and I traveled to KC the night before the run so we could hit up the power and light district one last time before moving to Farmington. The next morning we had our race at 9:30 am followed by a quick turnaround for the Kenny Chesney show at Arrowhead that afternoon/evening.

When we went down to our car in the parking garage Saturday morning (7:30 am) it would not start. All power worked but nothing when we turned the key. BIG problem. The race is 17 miles north out by the Airport and we are stranded, except our life saver Ashley was staying at the same hotel as us. She too was going to the concert and running Warrior Dash, but not until Sunday. We're sure she appreciated our wake-up call, especially when we ask to borrow her car.

Drive north, talk to insurance and towing about car issue, can't find parking lot, backtrack after directed by police officer, board bus (8:55 am), continue to deal with car issues back at hotel via phone, return to where we just came from, pick up bibs (9:18 am), bathroom, pre-race pictures, stretch (kinda), back of pack in line, get talked into doing some pull-ups, race begins (9:30 am), complete 3.10 hellish miles included: barbed wire, river crossings, tires, muddy hills, balance beams, hay climbs, wall drops, nets, fire, and mud pit with barbed wire (10:15 am), get medals, wait in line for bags (10:35 am) take post-race pictures (10:40 am) try to hose off, catch bus back, continue to talk with companies about car issue, arrive back at hotel (11:30 am), realize tow truck came by but could not locate car in parking garage, find new tow company, get late check out, try to remove all mud, tow truck arrives (12:30 pm), back up traffic in parking garage while tow truck loads car, tow guy informs me he could have fixed problem himself says it is security issue and tells me what to do, call mechanic to let them know I will be by shortly, meet Ashley in lobby with all our stuff plus hers to head to Arrowhead (1:00 pm), tow guy calls back and has car running is on his way back to hotel, have own car again (1:15 pm), McDonalds, Wal-Mart, check into new hotel by Arrowhead, meet concert group (2:30 pm) set up tailgate, tailgate in parking lot (3:30 pm), head in for Zac Brown Band (6:00 pm), Kenny (8:30 pm), Encore (11:00 pm) take down tailgate (11:45 pm), walk across street to hotel, hang out in parking lot, get to room, watch ESPN (1:00 am) Bed.

Craziest Freakin Day of Our Lives!

The After

Kenny and Zac

Hot, Hot, Hot

In MO we have had a few weeks of 100+ degree temperatures. I have actually opted for the treadmill a few days this past week because it is just too hot! The nice thing about treadmills at our fitness center is that there are TV's everywhere. I forgot how much of a distraction that is! I don't watch much TV so it is fun watching the news and a few TLC/Bravo episodes :)
Wednesday we did speed work at Kickapoo. On our cool down back to the Meyer Center we realized it was 83 degrees. It felt so hot! We were reminded that that was the temperature at the Chicago marathon last fall when I finished. I couldn't imagine running a marathon in these temperatures!!! Crazy.
I can't wait for fall temperatures - its the best season for running! Looks like the west coast knows how to cool off - hopefully their weather drifts this way!

Aloha & Mahalo

If a picture is worth a 1000 words then I will just let it speak. Aimee and I just returned from Maui and had the opportunity to run this amazing 1.5 mile path every day! It was Awesome! We are so blessed.

Doubles

I blame this one on Runner's World:

In the July issue of Runner's World magazine, their featured training advice for peak performance is to "run doubles" for a gain in fitness and a competitive edge. So what do I do the next day? Now looking back it was more like a triple. Let me explain.

They suggest building up to a week that contains three doubles; I decided to start with only one a week for the next few weeks. They say if you are currently running 40 minutes a day you are ready for doubles. I have this part covered. They follow a formula that requires dividing your run in half for the morning run and three-quarters of that run should be in the evening. I take 8 miles divided in half for a 4 mile morning run, multiply by .75 for a 6 mile evening run. Instead of running 8 miles for the day I have just ran 10. Where does the triple come in? Well, the double runs were spaced roughly 12 hours (8:00 am and 8:00 pm) apart, but the next morning I ran a 5 miler around 7:30 am.

Not a math major but that comes out to 15 miles within 24 hours, or in this case a triple. Now I am recovering from extra sore legs which there is no advice on. Guess I am well on my way to that gain in fitness with a competitive edge. Thanks Runner's World.

Fall 2011 Races

It has now been one full month since I broke my toe and things returning to normal. Over the past week I had a major breakthrough when I was to jump rope and do some burpees; but yesterday as I packed fireworks I realized I could move from the truck, to trailer, to ground, and not think twice about it. Also, my running has started to pick up and I am back to sub 8 minute miles with no pain or discomfort following the run. I think this week I will attempt running on back-to-back days for the first time since the break. In the meantime we have already registered for, or intend to run, the following races this fall. You should join us if you can!

Saturday, October 1: Panther Run 12k @ Drury University
Sunday, October 2: Kickin' Route 66 Mother Road Run
Sunday, October 23: Rock'n'Roll St. Louis 1/2 Marathon
Sunday, November 6: Cohick (Bass Pro) 1/2 Marathon
Thursday, November 24: Turkey Trot 5k
Saturday, January 14, 2012: US Olympic Marathon Trials (spectator) @ Houston
Sunday, January 15, 2012: Chevron Houston Marathon

"Break" from Running

On May 21, Aimee and I ran the Fargo Marathon in Fargo, ND. We loved this run and would recommend it to anyone looking for a smaller "big-time" run. There were over 21,000 runners (most run the half), but it had a small town feel. There was good crowd support, the weather was awesome, and you get to start and finish at the FargoDome, which has plenty of space to park and relax both before and after the race. I was going for a PR, but went out too fast and tanked at the end, Aimee ran strong and consistent as always. Runners World Magazine ranks this as one of the friendliest marathons and we both agreed. Fargo was smaller than Springfield, but had plenty for us to do the two full days we were there.

After running the Fargo Marathon I was ready for summer and considering running another marathon in 3 weeks in Iowa then visiting Aimee at Creighton. I slowed down for about two weeks but wanted to really work hard during the summer and be ready to run several races each month in the fall, both fulls and halves. However, about two weeks ago on June 5, I smashed my foot into the bedpost and broke my little toe. I never knew how much I used this toe until I could no longer use it! Since then I have only managed to gingerly run three times and I am not sure when it will be healed. The lack of running has opened new doors to me though as I have picked up biking and swimming more and I am now looking at the possibility of purchasing a road bike which would be the first step towards competing in triathlons. The only problem with buying a bike in this house is we would need two, and obviously double the cost. Oh well; we'll get it worked out. Until next time...

Frisco RR Run

Over the weekend Aimee and I ran in the Frisco Railroad Run; a 10 mile, Marathon, 50k, and 50 mile run on the Frisco Trail. The Frisco Trail starts in Springfield by the airport, and runs all the way to Bolivar; the RR Run starts in Willard. Aimee and I participated in the 10 mile event for the second year in a row. Since we are running the Fargo Marathon in 3 weeks, we also had our longest training run scheduled for Saturday, so we ran the race, ran back, and added a few extra miles to get our longest runs of 21 (Aimee) and 23 (Dustin) miles.

As for the race, Aimee was 4th overall female and won her age division, while I was 6th overall and took 2nd in my age division. With our finishing places, we were both able to pick up a sweet box-car trophy (this makes 2 in a row for Aimee)! This week we begin our taper and will be racing in the May Day 5k in Republic on Saturday, May 7th. I have been helping a group of teachers get ready for the event and we are looking forward to seeing them reach their goal.

In totally non-related Aimee and Dustin news, but running related new; a runner set a new record for time in a 100 mile race running just under 13 hours, which is roughly a 7:40 minute pace for 100 miles!!! Check it out.

Sub 5

I have to brag on Dustin. This morning we did speed work on the track and Dustin ran mile repeats. On his 4th, 1-mile repeat he ran a 4:54!!! 4:54!! It was on a track (level, not down hill) and it was windy, so this was no easy feat. This is Dustin's first sub 5-minute mile and a PR for him by 12 seconds! I am so proud of him! He has been working so hard and it shows.
Now, if he could just keep that up for another 25.2 miles and win us some money hehe :)
You're awesome babe!!
~AW

3 Twentys

For the first time in training, I have completed three straight weekends of 2o milers. In the past I have only ran two twenty mile runs. This time around I still have one more to go and it will be 23 (my longest training run, period). Also new to me during this round of training is several tempo runs of 1-8-1 or one mile warm-up, 8 at pace, one mile cool down, 4 x 1 mile repeats, and maxing out with 60 mile weeks.

I am following a more intense program with hopes of running a PR or at least returning to BQ (Boston Qualifying) time. Speaking of Boston, today was the 115th running of the marathon and what a race it was. You check it all out here. Not only was the world record broken by the top two finishers, but the fourth place finisher, American Ryan Hall, ran the fastest American male race ever. Needless to say the race was super-fast with ideal conditions for running including a tailwind. I learned the records would not count because of strict regulations that Boston does not meet including: too much elevation drop between the start and finish, and not starting and finishing within a certain distance. Boston is a point-to-point marathon, which is what makes the tailwind so important; it is always at your back if blowing in the right direction. Of course when I ran Boston you could have fooled me it was a net elevation loss, but I guess the five miles of hills from 16 to 21 are placed just right?

All the Boston coverage, plus being 5 weeks out from Fargo, and my decreasing times have got me excited to race again. Now all I need is a little Spirit of the Marathon from Netflix to keep me going. I'll be checking that out soon. Pictured below is my training log from the past several weeks. I have been racking up the miles.

Seattle!

It wasn't easy running in Seattle. Our hotel was in the middle of the city (which made for good shopping) so it seemed as if we had to stop every block to wait for a street light. In addition, meetings started at 7:00am. By the time we showered, stopped at Starbucks (when in Rome…) and walked to the convention center it didn’t leave me much time for anything but a quick 30 minute treadmill run. The first morning I was there was the only day that I was able to go for a run outside. My friend Stephanie ran with me. The best part of running in the city was all the distractions. We ran down around Pike’s Place Market and saw all the fun shops around Seattle. At one point we turned a corner and were surprised by the giant Space Needle. We just kinda stumbled upon it. I was glad we did because it turned out being the only morning when it wasn’t rainy and gloomy. Actually, it was a beautiful morning (I say morning because it didn’t make it to the afternoon before it rained again); the water sparkled, the large boats were majestic, and the market was live with vendors setting up for the day. I was able to catch a glimpse of why so many people brave the gloom and rain for the beauty of summer and fall. That morning we only ran less than 5 miles but I enjoyed the time with Stephanie and running around Seattle, especially since we didn’t have time for much of anything else with our busy conference schedule.

Running With Tony

So, this is the Weather Channel's idea of 10% chance of rain?

I have a colleague at school who is training for his first marathon, the St. Louis Go!, which is only two weeks away. So, earlier this week, I ask if he wanted to run together on Saturday morning since we would probably be going the same distance. He was all for it, but preferred not to run in the rain. We decided to keep an eye on the weather all the way up through Friday before making a final decision and as of yesterday it was only calling for 10-20% chance of rain Saturday morning until 9:00 am then the chance increased to 40-60%.

We decided to go ahead and run, starting at 5:30 am knowing our 16 miles would take roughly 2.5 hours putting us well ahead of the rain. When I woke up this morning I checked The Weather Channel one more time only to see the chance of rain decrease to 10% max up until 9:00 am. Perfect. No rain on the radar. Out we go.

8 miles into the run, at the farthest part of our run away from the house, downpour. Not only steady rain, but the wind is blowing and it's cold. Like in the 30's cold. All I can think about is "great Tony is never going to run with me again". However, he turned it into a positive by saying that if he can run in this he can finish his marathon. I told Tony that two weeks from now he could look back on this run when he reached mile 20 and be motivated by either finishing the cold-rain run or by thinking I can't wait to get home and strangle Washam! Either way he would be motivated.

Big ups to Tony and running through our unpredictable spring weather and for putting in the miles to prepare himself for St. Louis. Weather channel however?, next time up your % so at least I can think well, they told me it would rain. Run over, glad to be done.

Out With the Old...

Last week I made a big decision in my life; I finally purchased a new watch. Not just any watch, but a Garmin GPS Forerunner 110! Since I started running in 2005 I have been using a the very trustworthy Wal-Mart Velcro Stopwatch special. Actually, I have had my Wal-Mart watch since college and will continue to keep it until it quits working. That watch has been lost, found, soaked, sun burned, and used over and over and over again through 6 years of training runs, countless local races and multiple marathons. And it still works! On the original battery!

But enough about Wal-Mart watches, lets talk about this upgrade. The Garmin keeps track of time (of course), pace (no more math in head while running), and distance (just put it on and go). It beeps every mile and shows my split for that mile and has made running that much easier without a lot of planning before or during the run. As you can see on the display screen from my run this morning I ran 18 miles in 2 hours and 20 minutes for a 7:48 pace. Sad to see you go Wal-Mart special, but I'll keep you around, that is until your battery dies (if it ever will).

Following My Own Advice

This week was the first meeting for the teacher running club I started at school. We are meeting every Tuesday after school at 3:00 pm to run, have fun, and prepare for the May Day 5k. I was inspired to start the group when I realized how many of my fellow teachers had taken up running or had a desire to do so. Before our first run, I sent an email out on Monday reminding everyone that we would meet rain or shine since there was an 80% chance of rain Tuesday afternoon. I also added a little note at the bottom of the email titled Washam's Useless Running Tip #1. In this useless tip, I encouraged the group to not make excuses for not running based on the weather. At the time it seemed like good advice.

Fast forward to Tuesday morning and my planned eight mile tempo run. Wake up, get dressed, light drizzle, out the door, sprinkles, light rain; I am only .3 of a mile away from the house. First thought, run later; second thought, cut run short; third thought follow your own advice. I decided to combine all three by cutting my run short and running later, but try to tough some of it out based on my previous email.

2.5 half miles in @ the turnaround point for my revised 5 mile run, total downpour, wind in the face, and freezing cold, I am headed home. However, on my way home all I can think about is my own advice so I decided that I can't possibly get any wetter and finish out the 8 miles. Sometimes I should keep my useless wisdom to myself.