Honoring Jon "JT" Tumilson & America's Bravest, Part I

The morning of August 6th, 2011, a Saturday, began as it normally does in the midst of marathon training for me: a speed workout with Coach Kevin McCarey and fast company.  I remember having a great workout but my “runner’s high” quickly plummeted to a low with a twinge of sickness when I was told my friend and fellow runner/triathlete Jon “JT” Tumilson was on a helicopter along with 30 other soldiers that had been shot down by the Taliban just hours earlier in Afghanistan during a rescue mission.  I don’t think I really believed the news when I first heard it but as I was able to learn more about the tragic event, a floodgate of emotions was opened. I was pissed. I was sad.  I was shocked.   JT wasn’t really in that helicopter, was he?

I first met JT over Memorial Day weekend in 2005 at the former Australian Pub in Pacific Beach where a bunch of us had gathered to say goodbye to a friend who was moving to the land down under. While JT & I ran in the same circle of friends, we had never been formally introduced. It’s funny to reflect back because he definitely was the “one” that caught my attention when I walked into the party. JT’s striking looks melted the hearts of many gals but for me, it really was his down to earth, humble personality despite his kick ass accomplishments as an athlete and a soldier that got my heart fluttering. Coach McCarey quickly started working his matchmaker magic even though my situation of being in the midst of a hurtful divorce didn’t lend to being ready for such.  Nonetheless, JT & I developed a friendship bond that night, one that’ll remain in my heart forever.

A few weeks after we met, JT was hit with bad news that some of his Seal brothers had been involved in a confrontation with the Taliban both on ground and air in a mountainous area near the Afghanistan-Pakistan border.  Four Navy Seals on ground, including JT’s friend Marcus Lutrell, as well as 8 Navy Seals on a rescue chopper were involved in what, until August 6, 2011, had been the largest loss of life in American Navy Seal history. Miraculously, despite being presumed dead, his friend Marcus was later discovered alive after he had eluded the Taliban hunters by killing a sniper and eventually being sheltered and nurtured back to health in a Afghanistan village. During this time, JT flew out to be with Marcus’s family in Texas. Marcus has since published a book, Lone Survivor, and a movie is in the makes about his and his fallen teammates experience with Operation Redwing.  In addition, since retiring from the Navy, Marcus created the Lone Survivor Foundation, whose mission is to restore, empower, and renew hope for wounded soldiers and their families through health, wellness, and therapeutic activities.

Could JT be a lone survivor too?  While I knew this to be impossible with the nature of the events, I couldn’t help but to think otherwise; must have been my denial state but it helped cope with the magnitude of loss. In San Diego, the running community that JT was so actively a part of hosted a memorial run at Mission Bay and shared stories they cherished about our local hero. A memorial was also set up at Shakespeares Pub, a popular meeting spot for runners. While a large number were dedicating a few miles to JT at his memorial run, I was in Chicago dedicating my race at Chicago Rock n’ Roll Half Marathon to him and his fallen comrades. The emotions, the energy I felt from that race was unlike I have ever experienced and I know it helped carry me to my fastest 13.1 finish ever.

It felt good to run in JT’s honor but I wanted to do more which is when I stumbled upon a contest that Bank of America was hosting in coordination with the Chicago Marathon, a Let’s Run Together charity relay honoring charities making a difference locally, nationally, and globally.  With 250 words, as seen below, I shared JT’s story with hopes that Bank of America would honor it as it deserves to be honored and provide a worthy $5000 donation to Got Your Back Network, a charity my friend Andy Baldwin developed as means to help families of fallen soldiers through special events and organizations. When I received word that the essay I had written about JT was chosen a winner, I was ecstatic.  Not only would I be receiving $5000 compliments of Bank of America for Got Your Back Network but on behalf of GYBN, I'd be able to donate the funds to JT’s Frogmen238 memorial fund to help his family build a memorial statue in his hometown of Rockford, Iowa as well as launch an annual road race to help raise funds for families of other fallen soldiers.  Icing on the cake was that I was going to have to opportunity to run in JT's honor alongside 12 other charity runners and US Women’s soccer superstars Alex Morgan, Hope Solo, and Abby Wambach at the Chicago Marathon, a race I knew JT always had wanted to run.

The winning essay:

I'm currently chasing after a dream of qualifying for the US Women’s Marathon Olympic Trials but my mission as a runner recently became much bigger. On August 6th, I lost my friend and fellow runner, Jon "JT" Tumilson, when a rocket shot down the helicopter he was traveling on with 30 other brave soldiers to rescue some Army Rangers who had come under fire in Afghanistan.  JT was a highly decorated Navy Seal who had actively fought the war on terrorism with multiple deployments since 9/11.  He made the ultimate sacrifice for the better of our country.  My heart truly breaks for all the friends & families involved in this tragedy. 


JT always went big, never complained, whether being called upon as a soldier or out pushing the pace in a workout.  He inspired me in more ways than I think he even knew.  JT loved the marathon distance (has an impressive 3:13 PR) & know he will be proud watching all the runners in Chicago conquer 26.2.  It would be awesome to run in his honor & the funds would no doubt help his family achieve their dream of creating a Memorial statue in his hometown of Rockford, Iowa, as well as starting an annual Memorial Run in his honor next year. Got Your Back Network is dedicated to providing services to families of fallen soldiers, like JT's, and was created by my good friend Andy Baldwin, a Navy Physician.


Thank you for your consideration.  God Bless America.

Running Down a Dream

Upon successfully breaking the covenanted 3-hour 26.2 barrier in my first real focused attempt after spending the bulk of my post-collegiate athletic career testing the triathlon waters, I decided that rather than retiring from the “long” stuff, I wanted to go big and really see where my distance running capabilities could take me. In triathlon, I defined “big” as qualifying and competing at the World Championships in ITU, 70.3, and Ironman distances.  Upon fulfilling those goals, I was itching for a new challenge, a new “big” and in the marathon world, that meant working towards earning a spot at the US Women’s Olympic Marathon Trials and an opportunity to compete with the fastest distance runners in Houston January of 2012.  And thus my journey began….

Attempt #1: Vancouver (May)

My 2:59 performance in Vancouver (3 minutes off my PR, 13 minutes off OT goal) could be thought of as failing but isn’t failure merely a reflection of not trying? I held Olympic Trial pace (6:20 per mile) through about mile 16 but the early onset of cramping in my right hamstring caused some major roadblocks the back half of the race and I had to dig deep just to finish. Even though I didn’t achieve my goal of an Olympic Trial berth on my first attempt, I did clinch the final podium spot finishing as 3rd overall woman on the day. I believe every race, regardless of finish, is an invaluable learning experience and my Vancouver race experience this past May taught me that my maturing athletic muscles can no longer just “toe the line” and expect to perform without a proper warm-up. Duly noted.

I took a full month off from focused training after Vancouver as I knew I was going to line-up one, if not two, additional efforts to go after my dream of qualifying for the US Women’s Olympic Marathon Trials.  Proper recovery is really the key to staying healthy and successful at these longer distances.

Attempt #2: Twin Cities (October)

On my return trip home from Vancouver, I was already studying options for my next 26.2 attempt. I could have returned to the blazing fast Chicago Marathon course but instead, like Vancouver, opted for a course with some terrain (aka, hills) and a history of cooler weather, that being Twin Cities Marathon, which is ranked amongst the top 10 most scenic 26.2 courses in the US (I agree).

Training & Nutrition Preparation

Since I am still fairly new to the whole “focused marathon training” approach, I am still feeling out what my training limits are in this regard. Having been a competitive runner now for a good 15 years, however, I do know that I respond more favorably to quality training rather than quantity training. This means that I tend to run a larger percentage of my total weekly mileage at a pace faster than what a textbook may suggest I should.  On the other hand, I run less total mileage than many of my competitive distance running peers (one reason why I think I have stayed healthy). The textbook may provide some generic guidelines but with every body type, with every genetic makeup comes a different training prescription for peak performance. Just as I promote with my nutrition business, training needs to be customized and I am very fortunate to have my longtime coach, Paul Greer, who understands this concept when helping create my training plans.

A typical training week in the midst of marathon training looks like this:

Monday: AM: 45 minute aerobic run, PM: 30 minute aerobic run or cross-train, 60 minutes pilates

Tuesday: AM: 15-20 min jog warm-up, 5x20 second strides, 20-35 minutes of speed work, 5x20 second strides, 15-20 minute jog cool-down, PM: 20-40 minute recovery run or cross train

Wednesday: AM: 45 minute aerobic run, PM: 30 minute run or cross-train, 60 minutes pilates

Thursday: 15-20 min jog warm-up, 5x20 second strides, 20-40 minutes of tempo running or long intervals, 5x20 second strides, 15-20 minute jog cool-down, PM: 20-40 minute recovery run or cross-train

Friday: OFF

Saturday: AM: 15-20 minute warm-up, 6x20 second strides, 20-30 minutes speedwork, 15-20
minute cool-down

Sunday: 2-3 hour long run

I also used several races, including Tijuana Half Marathon (1:22:59), Caneco 10k Internacional (37:50), Chicago Rock n’ Roll Half Marathon (1:21:41), and Bonita 8k XC (30:30), as supplements to solid target marathon pace and faster tempo efforts during my 12-week training block that ultimately lead to a peak of ~80 miles including a 3 hour (25 mile run). I find it a lot easier to run tempos in a race setting than by myself and I get the added bonus of getting the racing juices flowing!  After a solid 12-week training block, I began a gradual 4-week taper.  Tapering not only provides a mental break from the stress that intense marathon training can bring but it also allows the body to start replenishing depleted nutrients used to propel performance and thus facilitate recovery.  From a mileage standpoint, my final 4 weeks looked as follows: 70-55-45-20.

In addition to tapering, I follow modern-day carbo-loading protocols, which entail that you consume 4-5 grams of easy-to-digest carbohydrate per pound of LEAN body mass daily starting 3 days out from race day.  I think it is important to emphasize the need for “easy-to-digest” carbohydrates during carbo-loading as many athletes, especially runners, complain of GI distress on race day as a result of what Registered Dietitians like myself refer to as “residue” left over in the gut.  Fiber is a big culprit so instead of my breakfast favorite of oatmeal, I opt for rice-based cereals like cream of rice or Special K, instead of whole wheat or brown, I go white, instead of whole fruit, I choose juices.  Yep, pretty much the opposite of the principles I typically teach.  If you gain a little bit of weight during carbo-loading, you are on the right track as for every gram of carbohydrate stored within in our muscles, there comes 3 grams of water weight.  If you gain more than 2% of your body mass, you are eating too many calories.

Race Day

On race morning, I like to be up 2-3 hours in advance of gun start to start fueling and mentally/physically preparing myself for peak performance. The target for fueling is ~200-300 calories for every hour removed from race time.  So, at 2-3 hours out, the target would be to consume in line of 400-900 easy-to-digest carbohydrate-focused calories.  The lower the fiber, the better off you’ll be. For running races, I air on the conservative side of this range as there is nothing worse than stomach woes during a marathon. My go-to pre-26.2 meal consists of a Pure Fit Nutrition bar (220 calories), 2 quercetin chews (40 calories, quercetin is a natural anti-inflammatory), and 20 ounces of Infinit Run solution (230 calories) plus some caffeine in the form of DMD (Diet Mountain Dew).  It works like a charm from a fueling standpoint every race I have run.

Even with starting line temperatures close to perfect at just under 60, the race day forecast was for unusually warm and sunny conditions with highs nearing 80 so I knew hydration was going to be important factor in performance, especially with a fairly late start at 8am.  In addition to carbohydrate-loading, I did favor saltier foods leading up to race day and sipped on sports drink pre-race with the hope that the expansion of blood volume would help my hydration cause.

At the start line, I didn’t find myself nervous, rather excited to lay it all on the line, to go for it.  Just 2 months earlier, I experienced the loss of my friend JT Tumilson, a highly decorated Navy Seal, athlete, and all-around great guy, after the helicopter he and 30 fellow brave soldiers were traveling in got shot down by the Taliban in Afghanistan.  JT’s attitude was always to “go big or go home” and that’s exactly what I intended on doing in his and his fallen comrades honor.

The race itself started in downtown Minneapolis right by Metrodome (for non-football fans, this is where the Vikings play) but quickly took us on a scenic and hilly path of Fall colors, interesting architecture, stunning homes, and beautiful lakes.  I immediately found myself in a comfortable rhythm running by triathlete phenom Joanna Zeiger (think she must have later dropped out because I didn’t see her after the 10k mark) as well as a few other chicks.  Since I am not a technical runner, meaning I don’t ever use fancy gadgets in training to spit back pace and distance, I always run on feel and my “feeling” was spot on pace wise after clipping off a 6:20 first mile so I rolled with it.

Through about 30k, I was spot-on pace-wise, and even pretty close to pace hitting 2:08 at mile 20.  I stayed honest with my fueling, taking a Dixie cup or 2 of fluid at each aid station in coordination with small shots of my Infinit Run concentrate (300 calories, 400 mg sodium). This no doubt helped keep my legs feeling solid all the way to the end. Unfortunately, I knew I was in trouble just past the halfway mark as the onset of asthma had my breathing extremely shallow and consequently my abdominal wall started to cramp to the point it was painful and extremely hard to take a deep breath.  This has only happened to me on a handful of occasions but every time it does, it scares the living daylights out of me because I feel as if I’m getting dunked under water and can’t come up for air.  There is not much I can do once I am triggered, usually by tree pollens or other irritants in the air. Even with an inhaler, it is hard for me to continue on from an athletic standpoint.  As frustrating as it is to have to walk during a running race, I know too well the consequences of not taking certain precautions having passed out and requiring emergency medical treatment at the ’04 IM World Champs thanks to being too bullheaded to stop despite hours of wheezing and thus letting my O2 sat drop dangerously low while I reacted to VOG (volcanic ash & island pollens). Thus, I found myself slowly walking/jogging the final uphill grind to the stunning finish at the capital building.  I knew my dreams of qualifying for the Olympic Trials were quickly passing me by but nonetheless, I was determined to get across the finish line and that I did, eventually finishing in 2:57:46 which clinched me 30th OA (out of 3676 chicks) and the final podium spot in my division (5th out of 571).

The finish line was kind of a blur as I did require treatment, fortunately just with an inhaler, rest, and a focused massage on my spastic back/abdominal wall rather than the oxygen I needed in Hawaii. Surprisingly and thankfully, my legs felt fine post-race which gives me hope for quickly bouncing back for a last chance try at the Olympic Trials in December.

Thanks..

It’s been an amazing ride thus far and there are so many people who have inspired me and influenced me throughout this journey.  To name a few…

Saucony:  I am so honored to have been part of Team Saucony these past 2 years and think this year’s motto, “Find your strong”, is extremely fitting as I test the limits of my distance running capabilities in route to a hopeful Olympic Trial marathon berth.  On race day, I proudly laced up my speedy (and bright…yellow) A4 racers.  In the Spring, I was proud to be selected as Athlete of the Quarter and look forward to setting many more personal bests with Saucony =)

Infinite Running:  As an athlete who works full time, spending time away from the office as means to race and chase after dreams can be a financial burden.  Infinite Running has graciously provided support and inspiration when needed.

San Diego Track Club:  My coach Paul Greer and teammates have kept me on track and inspired in workouts and are truly a second family for me here in San Diego.  Love you guys!

Massage Therapy:  Robb Latimer and Ryan Schuler have unique sports massage techniques that have helped keep me healthy and performing at peak.

Nicholas Linn: MAT has been a new addition to my training protocol and no doubt has been essential in helping take my performance to the next level.  If your nerves aren’t firing properly, your muscles aren’t performing at peak!

Armone's Core Connection:  Ever since I shifted gears and focused purely on running, I have taken up pilates @ Armone's Core Connection as it helps address areas of weakness, such as hip flexors, that often lead to common run injuries.  I attribute my health and strength as a runner in part to my 2x/week pilates routine.  Thanks Armone! =)

And of course, my friends and family for understanding that when 9pm rolls around, I may be hitting the pillow so I can get my ideal 7-9 hours of sleep but in all seriousness, thanks for providing me with the love and support that has kept me beaming and excited about whatever goals I have set for myself. You guys ROCK!

So what’s next???? =)

Attempt #3 (my lucky number): Cal International (December 4th)

Rock n' Roll Chicago Half Marathon: A Tribute to our Bravest

I originally signed up for Rock n' Roll Chicago Half Marathon as a great means to log some "marathon pace" miles in preparation for Twin Cities in the fall.  My goal was to still run Olympic Trial pace (6:15-6:20) but my mission became much bigger when I lost my friend and fellow runner/triathlete, JT Tumilson, when a rocket shot down the helicopter he was traveling on to rescue some Army Rangers who had come under fire on August 6th.  He was part of the prestigious Seal Team 6, who were responsible for taking down Bin Laden. Needless to say, the news was devastating for me and countless others.  My heart breaks for all the families involved in this tragedy so I decided to dedicate my race to America's bravest and especially JT.  I was interviewed at the starting line with which, in combination, with our National Anthem, got me choked up. Even so, I knew it was going to be a good day.  JT was one who always went big, never complained.  He inspired me in more ways than I think he even knew.  I felt the spirit of JT and his fallen team as I cruised through the streets of Chicago en route to a new 13.1 PR of 1:21:41 and 5th OA chick. As I crossed the finish line, the gusty winds of the day made a statement as all the American flags lining the city were flying proud.  I think it was our bravest watching from above with a smile.  To cap off the emotional day, Journey took the stage post-race and did a brilliant rock rendition of God Bless America, waving the American flag I brought to the race and signing a special note to JT on my tribute bib.

For anyone interested in making donations, you can visit the Navy Seal Foundation page at www.nswfoundation.org . JT's family is hoping to build a statue in his honor at his hometown of Rockford, Iowa and will be starting a Memorial Run next year.  If you'd like to help out JT's family, donations can be made directly to the Frogman238 Memorial Fund, First Security Bank and Trust, Rockford, Iowa, (641)756-3361.

http://hauser.funeralplan2.com/obituaries/jon-t-tumilson.aspx

Vancouver Marathon 2011

Vancouver Marathon 2011

Training…(for those of you who have asked in the past)

Upon realization that I finished within 10-minutes of the US Women’s Olympic Marathon Trials standard in the Vancouver last year, I decided that my former goal of merely breaking the 3 hour barrier for 26.2 miles needed to be intensified and certain sacrifices be made in order to make this pipe dream of mine become a reality. My journey began in January of this year and one of the sacrifices I have made is forgoing my typical “triathlon training” to focus more on functional training for running, namely more quality running miles (60-70+) coupled 1-2 miles of post-run “recovery” swimming, 1-2 hours of cross training (usually elliptical with arms), and 2-3 hours of pilates/strength training each week.  Interestingly, my “amped” mileage is still a far cry from my competitors who are more apt to log in the 80-100 miles/week. Nonetheless, I have found my body responds quite well to higher “quality” mileage coupled with lower “recovery” run recovery mileage. My body and, more specifically, my joints, definitely thank me for keeping the pounding on the downswing on recovery days as I have managed to avoid virtually every “running-related” injury that often keeps other atheltes on the sidelines for months, even years.

Anyways, with the help of my longtime coach and friend, Paul Greer, I put together a 16-week training program for Vancouver that incorporated a weekly speed session, longer intervals or tempo run, and a long progression run alongside more recovery-focused running and cross-training, explained a bit more below.

Speed Sessions/Long Interval/Tempo Runs

Twice per week, I implemented 20-30 minutes of speed-work along with plyo drills and strides, usually along beautiful Silver Strand in Coronado, in the mornings and doubled with a 3-5 mile run in the afternoon to help aid recovery from the AM session and also build my aerobic capacity.  My speed sessions alternated between longer with minimal recovery to shorter, faster intervals with longer recovery.  Both workouts helped to increase my lactate threshold, allowing “marathon pace” to feel like a walk in the park (well, maybe not that easy but close…Lol).

Long Runs

My long runs started at 12 miles and increased in distance by ~2 miles for 3 weeks before enjoying a cut back week where training volume reduced by 20-30% to facilitate nutritional and physical recovery. Each long run was completed like a progression run where I started about a minute per mile slower than my goal marathon pace and descended down to slightly faster than my goal marathon pace the final few miles.  This got my body used to sustaining a harder effort on “fatigued” legs.  By the time my long runs were in “taper” mode 3 weeks prior to Vancouver Marathon, I had completed 6 20+ mile runs.

Cross Training

Instead of logging super high run mileage, my body responds more favorably to supplementing run miles with cross-training.  Remember that I have spent the bulk of my post-collegiate running career racing triathlons so the running-only focus is new to me. Each week, I completed 2 hours of pilates reformer classes with Armone’s Core Connection in La Jolla (great for hip strength and mobility as well as core function) and on most weeks I jumped into 1 or 2 functional strength classes with Bryan Hill and company at Rehab United (great for all-around strength and explosiveness).  On the cardio front, I averaged 2-3 hours in the pool and/or elliptical with arms, usually done as workout #2 for the day and at an intensity to facilitate active recovery.

Racing as Training

I raced three times during my marathon training cycle, although ‘race” is a term that should be used loosely as they were planned harder tempo efforts as racing longer distances can make it hard to fully recover for the work, aka “training”, that needs to be done for the marathon.  In February, I raced the Coronado 10k with the goal of running 6 to 6:15 per mile, aka “comfortably hard” effort.  The workout was successful as I came across in 37:41 (6:04 pace) clinching me 3rd OA female for the day.  One month later, I traveled out to NYC to race 13.1 with the goal of running target Olympic Trial Marathon pace (6:20 per mile).  Once again, the race was a success as I ran progressively faster to finish in 1:22:20 (6:17 pace).  My final race, Carlsbad 5000, was used as a test of running fast on “fatigued” legs as I completed 19 miles the day prior.  Once again, it turned out to be a successful test as I ran a personal best on that course (18:01) to clinch a spot in the top 10 despite a solid long run effort the day prior.

Tapering for Race Day

I started my taper 3 weeks out from Vancouver after peaking with just over 70 miles of run training, a couple hours of elliptical, a couple miles of swim recovery miles, and a couple hours of pilates.  Whew, that was a BIG week (for me) and the weekly 25% reduction in training to come was very welcomed.  Crazy enough, however, I actually felt less rested during my taper and really didn’t come out of my “funk” until a few days prior to race day.  It’s funny how the body can play tricks on you like that!

Race Week

I LOVE race week only it is extremely hard being in a beautiful city without being able to take on the tourist “I want to explore” mentality.  I arrived into Vancouver on Thursday evening via air and bus and immediately checked into the race headquarters, Sandman Hotel, a few blocks from the race so I could unwind after the long day of travel, and other than getting out to the race expo for packet pickup, to feed the machine with carbohydrate (thanks to Theresa, Matt, and Glen for cooking up pasta Sat night) and an Elite Athlete Reception where I had the opportunity to meet a ton of athletes from all over the world, this is where I spent most the time until toeing the line on Sunday.

Race day

My roommate, Emily Tallen (who not only is a phenomenal runner from Canada but also one of the coolest peeps I met over the weekend), and I were up a couple hours prior to gun start to once again feed the machine.  My go-to pre-race meal continues to be the low-glycemic and easy-to-digest Pure Fit Nutrition Bar coupled with a 100 mg dose of caffeine and a sports bottle full of Infinit Nutrition’s Run-focused sports drink (www.infinitnutrition.com) that I sip on leading up to race start.  After fueling, it was off to the starting line to do some ballistic stretching (my version of a warm-up for 26.2….and something I now realize I need to build upon) before “go” time.

Unlike last year, I had the pleasure of knowing other athletes on the line with me, which is always nice, and the biggest plus was that there was NO RAIN.  The weather was absolutely stunning with temperatures around 50 and not a cloud in the sky.  I was pumped and ready to get the show on the scenic 26.2 mile Vancouver course.  And then the gun went off…

The first miles are always a tough gauge as I don’t have any fancy gadgets to monitor pace and racing in Canada (as well as Europe) entails that you understand the metric system, something that is not used frequently in the US running circuit. Fortunately, much like I do in training, I ran “comfortable” based on the perceived effort scale, a scale that has worked in other successful racing experiences of mine. Much to my excitement, this “comfortable” exertion had me running 20 meters behind the top 3 gals, two of which were trying to qualify for the Olympic trials, including San Diego phenom Theresa Lowrey. If I didn’t have these gals in sight, I would have been in “no-man’s land”, which always makes racing harder so I tagged along.

Unfortunately, my right hamstring unexpectedly started to bother me (kind of like a Charlie Horse) early into the race, with a dull cramping sensation arising around the 10k mark.  Not good with 20 miles left, right? At this point, I just shrugged it off and prayed that it would just work itself out because pace-wise, I was comfortable.  Not my luck on this day, however, and thus, as I rolled across the halfway point in 1:22:19 a couple minutes back on the leaders, I knew that between the hills and my seizing hamstring, I had a tough journey to the finishline ahead of me.

Previous thoughts of “Olympic Trials” were now replaced with “how can prevent my hamstring from completely failing on me so I can finish?”.  My solution was to allow stretch breaks as needed, which ended up being every 1-2 km.  My company, the lead cyclist for 3rd OA woman, kept me inspired to keep plugging forward despite these frequent stops; he definitely served as my racing angel the second half. With just a few miles left, I caught glimpse of the 4th place gal who no doubt was gaining ground on me.  This ignited my competitive spirit and so I exchanged some evil words with my hamstring and powered up over the final grueling hill (Burrard St) Bridge where I was greeted by a welcome smile and cheer from my friend & Vancouver local Greg White. This propelled me on and I was able to hold on to 3rd overall chick for the day and miraculously dip under the 3 hour barrier for only 2nd time in my running career at 2:59:22.

While I was over 3 minutes slower than last year despite better weather and a good 10 minutes off my goal time, crossing this finish line ranks as one of my proudest racing moments as I was able to physically overcome a mountain of adversity within my hamstring and mentally overcome the demons who encouraged me to stop many times during the race.  It is also strangely encouraging as I am now confident that my Olympic Trials goal of 2:45 is within reach if my body (and Mother Nature) cooperates.  My lesson learned this time around is that I need a more sufficient warm-up pre-race so when I give 2:45 a go this Fall (race yet TBD), you’ll see me jogging with the Kenyans for 10-15 minutes =)

Official Results

2:59:22
3rd OA out of 1,398 woman
1st OA out of 253 in 30-34 age group

Props go out to... 


-The 14,000 athletes completing either the 8k, ½ marathon, and marathon
-John Armour of San Diego Track Club and Infinite Running for finishing 5th OA in the men’s race with a new PR of 2:37
-My roommate for the weekend, Emily Tallen, winning the women’s half marathon in 1:16
-Rutto Kibet, one of the many awesome athletes I met over the weekend, for winning the men’s half marathon in 1:06:30
-Allison Macsas, fellow elite runner, for qualifying for the US Women’s Olympic Marathon Trials (hope to join you next January!)
-Brian Torrance and the Vancouver Marathon race crew for once again making my racing experience an amazing one.

Thanks…

-Saucony for keeping me equipped in the swiftest and sweetest gear
-Robb Latimer for his countless hours of sports massage, an essential part of my training!
-Nicholas Linn of Neuromuscular Fitness Training for helping keep my muscles moving and performing at peak
-Ryan Schuler for his specialized muscle treatment at the peak of training
-Rehab United for kicking my arse and keeping me strong with their functional training classes
-Armone's Core Connection for introducing me to pilates, an important component of my marathon training
-Pure Fit Nutrition for cooking up the perfect ingredients for pre-race fueling.
-Infinit Nutrition, my partners in crime, and sports drink of choice.
-Infinite Running for keeping me inspired and on target in my training.
-Greg White for playing host to me on a whim and showing me why Vancouver is such a sweet place to explore.
-My coach Paul Greer and the SDTC family for helping support all my running adventures.
-My family and friends for always believing in me as I chase after my dreams.

Performance Nutrition Clinic tonite 7-8pm @ Wolf Studio in Solana Beach!!!

Come join me at Wolf Studio in Solana Beach from 7-8pm tonite where I'll teaching the basics of carbo-loading, pre-race fueling, fueling on the bike versus run, proper hydration strategies, and recovery nutrition.  If you are racing in Oceanside this weekend or have another endurance event on the horizon, you won't want to miss this talk.  Please RSVP to me directly.

Directions to Wolf Studio can be found at: http://www.beachwalkwolf.com/

Healthy trails,

Kim

Running in the Big Apple

It is amazing to me how big cities pull off such a huge feat of closing down miles upon miles of heavily populated roadways in the city center but the NY Road Runners have managed to do just that in what I now consider one of my favorite half marathon courses.  The course itself starts on the Upper East side of Central Park and takes you on a scenic, hilly 8 miler perimeter tour of the park before dropping you off at 7th Avenue where the lights and energy of Times Square propel you towards the Hudson River for a finish at Battery Park with the Statue of Liberty smiling upon you.  Yeah, awesome, right?!!! =)

Battery Park

I arrived into the city on Friday evening after a long day of travel from San Diego but was excited to meet up with Olympian and San Diego running Superstar, Meb Keflezighi and my friends from Infinite Running, with whom I work with on a nutritional front, at a local hotspot near Columbus Circle.

Dinner with Olympian Meb Keflezighi, Infinite runner and pro-entrant Caitlin Smith, and Infinite Running founders Hawi Keflezighi (Meb's brother) and Rob Hill

After dinner, it was back to my Big Apple Digs at Holiday Inn to try to get some rest and somewhat acclimated to the 3 hour time difference.  I think the long day of travel caught up to me because I had no problem hitting the pillow at 8pm (San Diego time).

A perfect spot for a 4-mile pre-race shakeout run

After a sound 10 hours of quality sleep, I was ready to take in the sights of the city which started with a beautiful 30 minute shake-out run uptown through Central Park and ended with a journey via sub/foot downtown (in NYC, you are either headed "uptown" or "downtown") where I took in some of the architectural gems of the city, enjoyed watching the diverse lineup of people roaming the streets, paid tribute at a fire station hit especially hard by the events of 9-11, and picked up my race packet.

Never forget

After exploring the city a bit, it was time to put the feet up and saturate my muscles with carbohydrate with the ritual pre-race pasta dinner while catching up on March Madness action.  With my alma mater Florida State being knocked out last night, I am now cheering for the Wildcats (my older sis went to Kentucky for grad school when they won twice in '96 and '98...I was in town visiting during the '96 title).

LET'S GO KENTUCKY!!!

I think most athletes can attest that there is no such thing as 'sound' sleep the night before a competition.  Fortunately, the accumulation of sleep the week leading up to race day is much more important and that I have been doing just fine as I hit my peak mileage of marathon training.  So, after another failed attempt to rest my race day excitement, I found myself bouncing up prior to my 2:30am (San Diego time) alarm. Seeing that the race day temperatures were hovering around freezing with sustained winds in the 10-15 mph category, I quickly made the decision to ditch my shorts and instead run in my sweet Saucony Amp Pro compression tights plus 2 layers up top, gloves, headband, and speedy Kinvara flats. In my mind, there is nothing worse than going into a long run frozen like an ice cube and at this particular race, you have to drop off your gear bag a full hour before the gun goes off which means those who dressed in typical near-naked race day fashion were going to be expending a ton of unnecessary energy shivering pre-race.  

Even more important than my race day gear was my race day fueling.  Low blood sugars actually can increase your risk for hypothermia as well as decrease performance.  I made sure my blood sugars were charged appropriately with the easy-to-digest and low-glycemic energy bar, Pure Fit (www.purefit.com) and 4 quercetin chews by FRS (quercetin is a natural anti-inflammatory found in the skins of apples and red onions that may help boost endurance performance) alongside my ritual dose of caffeine, which can help lower perceived effort and extend endurance, and a bottle of Infinit Run to aid pre-race hydration.

My main goal for this race was to test out the pace (6:20 per mile) I would need to run to qualify for the US Women's Olympic Marathon Trials next January in Houston.  As professional runner Kara Goucher mentioned in her postrace interview, it is not always easy to run hard when you are in the midst of peak marathon mileage so I wasn't sure how my body would respond but I was going to give it my best shot.  After some inspiring messages from the STACKED line up of Olympians, World Record Holders, and professional  runners also racing, I, along with 10,000+ runners lined up in Central Park, was ready to conquer the 13.1 mile journey that lay ahead of me.

Sporting my sweet Saucony gear at the NYC Half (I'm #634 just left of the Team for Kids sign)

The first couple miles, I found myself still a little chilled after being forced to give up my warm gear an hour prior to and having to check into my assigned corral 20 minutes prior to gun start.  Fortunately, the first 8 miles of this course provide plenty of hills to help get your body warmed up quickly so by the time I hit the 5k mark, I was fine with the near freezing temperatures.  The wind and hills made keeping a consistent pace a little challenging in the park but once we were let off on 7th Avenue, I was able to concentrate on picking up my pace to make my final 5 miles my fastest.  

Cruising past the 10k mark

Times Square is by far the coolest section of the course; it's hard not to pick up your pace when you are pumped up by the lights, energy, and sounds of this 7th Avenue stretch of the race!

Times Square Magic (I'm under the Kodak sign)

Speeding down 7th Avenue about 15k into the race

The final 3 miles takes you alongside the Hudson River.  It got a little windy in this section but with only a few miles left in the race, tunnel vision set in so these obstacles didn't phase me.  Feeling strong, I clipped off my fastest 5k and fastest mile of the race this last little stretch before greeting the Statue of Liberty at the finishline in Battery Park.  My official time: 1:22:20.  This represents a 12 second PR from last year's race only I achieved it in tougher conditions this year.   This placed me 306th out of 10,203 finishers, 38th out of 5,440 female finishers, and 11th out of 1,149 in my ultra competitive 30-34 age group (I was the 3rd amateur finisher in my age group, the rest started in the pro-wave with the Nike athletes Edna Kiplagat of Kenya, Kara Goucher of USA, and Madai Perez of Mexico taking the top 3 podium spots).  All and all, I am very happy about my effort and now look forward to clipping off a few more weeks of intense mileage before tapering for my "A" race of the Spring, Vancouver Marathon on May 1st.

Clipping off my fastest mile en route to the finish

Tunnel Vision

Crazy enough, I ran with the pictured guy finishing with me last year too!  

All smiles after posting a new 13.1 PR of 1:22:20

Successful weekend for Infinite Running

A huge thanks goes out to...

Rob & Hawi of Infinite Running for treating me to dinner on Friday and Saturday night and making my race experience that much more enjoyable.  Caitlin, it was nice meeting you and I hope we can hook up when I'm in town for Bay to Breakers in May =)

Paul Greer, my long-time coach whose continued guidance and friendship has helped me to continue to excel as an runner, as well as my teammates with San Diego Track Club, who always put a smile on my face and provide an amazing amount of support as I look to achieve some pretty lofty goals.

Robb Dorf of Pure Fit for the awesome flow of a bar I consider the best on the market.

My partners at Infinit Nutrition for sharing my vision for custom nutrition for race day.

Robb Latimer (sports massage), Ryan Schuler (body mechanics) and Nicholas Linn (MAT) for providing different types of massage therapy and helping stay injury free and rocking my intense training.

Saucony for providing me with some sweet gear to keep me running at peak and looking good doing so =)  I LOVE my Kinvaras for racing and the Amp Pro compression line worked wonders for this race!

Armone's Core Connection (pilates) and Rehab United (functional strength training) for helping improve my strength, flexibility, and overall athletic performance.

All my family and friends who continue to provide awesome support while I dedicate a ton a time to training and racing.  You guys ROCK!  Love ya all!

Fuel Factor is a proud partner of Infinite Running

Fuel Factor is proud to announce a partnership with Infinite Running, an online coaching business designed to provide you with all the training and nutritional tools to help you reach your true performance potential.  Check us out at www.infiniterunning.com .

Healthy trails,

Kim Mueller, MS, RD, CSSD
CEO, Fuel Factor Nutrition Coaching
Part-Owner/Staff Nutritionist, Infinit Nutrition
www.Fuel-Factor.com, www.infinitnutrition.com