Cox Providence Half Marathon 2013

Posted on May 12, 2013 by DrRachelRuns

Today, I ran in the UnitedHealthcare Cox Providence Half Marathon. It was not a great day. It was one of those runs were nothing works – it’s just too bad it happened during a race.

The day was dark, cool, and rainy. At race start it was 60 degrees with 100% humidity. It was foggy, grey, and sprinkling off and on. I appreciated the cool temperatures and overcast sky, but wasn’t very excited about the rain. High humidity is asthmatic hell, so I knew it would be a tough race. I got to the parking area bright and early and headed for the “Exchange Terrace” area, a little street across from a park where they have an ice skating area in the winter. According to my pre-race email and attached instructions, packet pickup was on Exchange Terrace. I wandered around for a little while, totally lost. There were lots of people, but not a volunteer in sight. There was no one to ask for help and no sign of an obvious packet pick up area. Finally, I saw someone with a goody bag and asked. Packet pick up was in the ballroom of the Omni Hotel, a block away. I walked on over to the Omni and waited in line. Wrong line. I waited in a second line and got my bib. When I got to the t-shirt station, a not-that-friendly volunteer barked “Only larges left. You want one?” Resigned, I accepted my large, men’s shirt. Not quite the extra small I was hoping for. Everyone around me milled around in a state of confused disappointment. No one got the shirt they wanted and all of us were lost. There were no volunteers to help. I pinned my bib and followed the crowd, hoping they would lead me to the starting line. They did and I got there with 15 minutes to spare until the 8am race start. It’s definitely a post-Boston world. I noticed lots of security staff. Men with huge guns wandered in the crowd, police were stationed on rooftops.

8:05 passed, then 8:10. There was no sign of an imminent race start. At 8:13 someone sang the national anthem. The crowd was getting restless. All of the pre-race materials had said 8am start. Thousands of people were standing in the rain. Finally, at 8:17 (?) the race was underway.

The first four miles went well. I was cruising along and feeling soggy, but fine. I’ve been having some trouble with my knee (the had-surgery one) and it began to stiffen up. It doesn’t like the rain, and really doesn’t like changes in atmospheric pressure. The front rolling through was not a friend to my knee. My poor knee was stuck in a half-bent state, totally stiff and not straightening well in the forward part of my stride. I didn’t think it was too much of a problem until mile 7, when my calf and hamstring started cramping. Not dehydrated cramping, but weird muscle spasm/charlie horse cramping. I resolved to slow down and start walking the water stops. A side note on water stops. What a mess! The pre-race guide said water stops would be every mile and a half. No such luck. There didn’t seem to be much of a pattern to the water stops, only that they were about 2+ miles apart. Most were understaffed, a volunteer or two per table, so runners were pouring their own water. There was no pattern to the Gatorade/water distribution. Sometimes Gatorade was first, sometimes not, and sometimes it was all mixed together with both in one area and in the same style cups. The cup styles weren’t even consistent so there was chaos at every water station. Runners were coming to a full stop to search for and find a cup that had the right liquid in it. It was a volunteer staffing and organizational problem.

I felt wheezy and asthmatic. The humidity was not kind to my asthma or my knee. The wheels fell off at mile 9. My leg muscles were firing at all the wrong times. I couldn’t seem to get them to coordinate with the bending of my knee. I felt like Phoebe from Friends when she runs in the park. I’m sure I looked normal, but I felt miserable. I trudged along. I’m sad to say there was a lot of walking while I tried to get things under control and avoid running with a limp. This race wasn’t worth an injury, or angering my funny IT band attachment point, so I slowed WAY down to avoid limping.

The course itself was well-marked, but poorly staffed. There were no medical tents or personnel along the course. The few volunteers I did see at points in the course other than the water stops were children. Children young enough that I began to wonder where their parents were and why their parents were letting them stand on a street corner on a race course in arguably questionable neighborhoods. There were plenty of police offices at major road crossings, but few volunteers. The course itself was winding, and passed through a few attractive, and a few unattractive areas of Providence and Pawtucket. Compared to the Rock N Roll Providence course, this course was more older neighborhoods with less gentrification.

Finally, mercifully, the race course curved past the river (there were swans!) and toward the finish line. I was grateful for the race to be over, but sorry to see the report from my Garmin (thank goodness I had my Garmin since the clocks were all set to the marathon time, not half). I was headed to a Personal Worst. Now, I’m always happy to run a slow race and pace a friend, or be sensible when I’m undertrained, but this PW hurt. I am fit. I tapered. I ate well. I got plenty of sleep. I don’t know what went wrong. Other than a perfect storm of bad weather + asthma + knee stiffness + muscle problems, I don’t have an explanation.

I’m still a little sad about the race. I don’t know what went wrong. I’ll go back to my training log and look for a lesson, but this just might be one race in which the lesson is that sometimes running is random. Sometimes a run just doesn’t work. Today was one of those days.

The look of resignation. A PW.

Running for Boston

Posted on April 23, 2013 by DrRachelRuns

Since the tragedy in Boston, I’ve been keeping up on the news, following the recovery efforts, and generally staying informed. What’s been most inspiring to me is the amazing outpouring of support for the One Fund Boston and the Boston Strong/Run for Boston campaigns. All across the country (and the internet), runners are coming together to support the citizens of Boston, law enforcement, and our running brothers and sisters who were impacted by the tragedy. I have heard so many stories of runners who have been inspired to donate, run, and speak out to support our community.

Never one to pass up an opportunity to run in support of others, I immediately sought out opportunities to lend support to the various causes. Immediately after the tragedy, I wore my races shirts in support of the running community. The Tuesday after the tragedy, I led my usual Lululemon Run Club run and our little group ran 4.09 miles, the last few moment in silence for Boston.

Early this week, I had a work obligation that took me to another state. With a group of non-runners, I was worried that no one would understand my desire to observe a minute of silence at 2:50pm (right in the middle of a meeting). When everyone immediately agreed to my request, it hit me. The Boston bombing was about more than just running and its impact is far-reaching. My non-running colleagues wanted to hear about my experience and learn about the running community. To them, all runners are Boston marathoners. I love being a part of my strong running community and being a Boston marathoner at heart.

I was far away from my running home and my community’s efforts to gather a group and run for Boston on Monday night. Undeterred, on Monday I set out on my own private run for Boston. I left my hotel room and ran 4 miles in silence with Boston on my mind. I’ve donated to the One Fund for Boston and bought my BAA tribute shirts. Today, and every day, we are a strong running community. We are Boston Strong. I couldn’t be more proud to call myself a runner.

Stretching and Yoga and Rolling, Oh My!

Posted on March 17, 2013 by DrRachelRuns

This week, I began coaching a half marathon training group. I was not too surprised to see that the pre- and post-run routines of many of my runners included a bit of awkward shuffling, and a half hearted calf stretch. Most runners underestimate the value of a good stretching, warm up, and cool down routine in injury prevention. And, for many newer runners, or runners transitioning to a distance at which recovery becomes super important, just don’t know what to do. Enter the awkward shuffling. This post is dedicated to pre-rehab, in hopes that it will inspire just one of you to begin cultivating a stretching. rolling, and strengthening routine that promotes injury prevention.

Pre-Run
Before beginning a long run, it’s a good idea to warm up. Most runners know this, but few heed this sound advice, myself included. My desire to warm up properly when it’s 10 degrees outside is limited, but ample research supports the value of a dynamic warmup in injury prevention. Maybe you’ve heard the stretching cold muscles causes injury advice. That’s true, but a warmup that includes dynamic (read: not static) stretching can activate stabilizing muscles and warm up large muscle groups – both good things. A good dynamic warm up includes key movements that activate muscles in the legs and core. Start with a few walking lunges. Do some old school butt kicks. Try a few leg swings to activate the glutes. Finish up with a few tippy toe walks or toy soldier walks. Simple. Spending 5 minutes on this easy series will not only help with warm up and neuromuscular activation, but will likely prevent simple strains and other nagging injuries from taking hold. Here’s a video of another version of a dynamic warm up that focuses on neuromuscular activation (especially good if you’re training on uneven surfaces. like trails).

Post-Run
After your run, cool down properly. I can’t emphasize this point enough. It isn’t good for the body to come to an immediate and complete stop. The muscles and circulatory system do not see stopping the Garmin and lying on the grass as a cool down. Cool down with a few minutes of gentle jogging or walking, then, return to the pre-run dynamic movements. Stretch the body with dynamic moves before static moves. After the run, stretch the key running tight spots – glutes, hamstrings, quads, IT band attachments, and calves. Like yoga? Try a few poses. The best post-run poses for runners include triangle, pyramid, pigeon (or reclining pigeon), happy baby, and spinal twists.

Maintenance
Keep loose in between runs with a strengthening and stretching routine that highlights key muscle groups used in running. I may be biased since I am a yoga teacher, but yoga is a great way to improve muscle activation and build stamina while increasing flexibility. Yoga classes which feature vinyasa, or movements linked with breath, can be particularly useful for runners, as they emphasize dynamic motions and more complicated muscular movements in a series. Look for a yoga teacher who is an athlete, or ask other athletes which yoga classes they prefer. With so many styles to choose from, there’s a yoga class for everyone.

For muscle maintenance, nothing beats a regular session with a foam roller. A foam roller is just what it sounds like – a cylinder, or roller, made of foam. By positioning the roller on the body and then rolling the body across the roller, the runner loosens up muscles and breaks up adhesions that can cause painful injuries. Foam rollers are inexpensive and easy to use. If you’re new to foam rolling, check out this helpful article and video series about self-massage with the foam roller. Aim to foam roll between once a day and twice a week. Many runners also like The Stick for self-massage. The Stick is a thin pole with a number of rolling beads set into it. The Stick is great for precision massage in tight spots that might be inaccessible to the larger foam roller. The Stick is also much smaller than a foam roller and easily transported. I carry a Stick in my running bag so that I have it for every run.

The bottom line – a good system of pre-rehab that includes massage, stretching, and strengthening, can be an important step toward staying healthy and injury free. Thinking about injury prevention before and after every run can not only help in preventing nagging running injuries, but can improve performance through muscular activation. So, instead of shuffling awkwardly before your next run, try a dynamic warm up to give your body, and your mind, a boost.

Race Recap: Gasparilla Day 2

Posted on March 4, 2013 by DrRachelRuns

Last week, mom and I participated in the super fun, two-day Gasparilla Distance Classic. Missed my recap of Day 1? Check it out here. After having tons of fun on Day 1, mom and I ate at our favorite downtown Tampa eatery, Taco Bus, and then headed to the hotel for an early night – me tucked in tight with my compression socks on. In the morning, the fog was heavy, humidity high, and temperatures warm. The dawn of the half marathon felt like inferno temperatures to this New Englander (real temperature at race start: 76 with 98% humidity).

The course for the Gasparilla Half Marathon is lovely. The first 5 miles are run on Davis Island, an exclusive enclave of modest homes with beautiful views of a harbor. Too bad the entire 5 miles on David Island are run in the dark… but there are cheering residents and plenty of on course entertainment. The entrance to and exit from Davis Island present the only real “hills” on the course. The sole hill is the bridge that transports runners to and from David Island. After Davis Island, the course heads straight down Bayshore Boulevard, with its stately homes and waterfront views. On half marathon morning, I couldn’t see much of anything. The haze from the humidity was so thick, it was difficult to see the scenery. Six or seven miles into the race I was sweating buckets and feeling quite overheated. In fact, in the professional pictures I could see rivers of sweat running down all my limbs. Not a cute look.

Thankfully, at around mile eight, the runners reach the turnaround and head back on Bayshore toward the finish line. I was delighted. The humidity was easing and the sun was coming out. Though the weather was warming up (to the high of 86, 85% humidity), the break in the humidity was a great help for me. I intentionally slowed my pace so that I could be prepared for the 5+3k that I would do with my mom immediately after finishing the half marathon. At the finish line I was handed an icy cold washcloth (immense joy!), a banana, a super cool pirate medal (!), and a bottle of water. I skipped the real food and looped around to get in line with mom for the 5+3k.

It was hot, hot, hot, but we were ready for 5 miles of fun. If I’m being honest, by the time the 5+3k started, I was sick of Bayshore Boulevard. Running along the same route 8 times in two days was a little tedious, but, of all the routes that I might run 8 times in a row, this is one that I would pick. It really is very pretty.

My legs were shot, but I had 5 more miles to go, so I clutched my little washcloth and set off for the staging corrals with mom. She walks really, really fast. I had to jog to keep up, and she set a blistering pace. In no time at all we were rounding the corner and heading back. I couldn’t believe our race weekend was coming to a close. Before I knew it, we were in the finish chute and handed medals, food, and drinks. It was over. I had so much fun that it seemed to be over in a flash. The finish chute was efficient and organized and I was shuffled along in my slightly delirious state. The finish line highlight was the rice and black beans from my favorite Spanish restaurant, Columbia. Yum!

Beans! (and check out my super cool pirate medal)

All in all, mom and I had a wonderful time. The Gasparilla courses are beautiful, and the races are well organized and supported. The Gasparilla Distance Classic team really knows how to put on a great event. I recommend any, or all, of the races wholeheartedly.

Top 12 of 2012

Posted on December 31, 2012 by DrRachelRuns

2012 has been a busy year and it’s been the first full year of the existence of DrRachelRuns. This New Year’s Eve, I decided to reflect on some of the highs and lows of the year. My running life has been an adventure deserving of its own retrospective. Here are my top twelve running memories of 2012:

Hood to Coast – Hood to Coast has to be the best thing I’ve ever done as a runner. It was amazing. Challenging, crazy, hilarious, and downright unforgettable. Read all about it here and here.
Gasparilla with my mom - I’m March, I participated in the Gasparilla Distance Classic with my mom. It was her first real race and doing it with her was something I’ll always treasure. We had so much fun that we signed up for the 2013 races on opening day – and we’re both doing multiple-race challenges!
Fleet Feet coaching – This fall, I had the amazing opportunity to coach for Fleet Feet Sport’s half marathon training program. I loved my team, and I loved seeing new half marathoners succeed. The best part of the whole experience was pacing some of my team through a great first half marathon.
Lucy started running – Lucy, my non-running dog became my running companion. I am delighted to have her as a running friend and I’ve loved seeing how much she enjoys running.
First triathlon – In August, I completed my first triathlon. It was a wonderful experience. After nearly dying on the swim, and suffering from swim-related exhaustion the rest of the race, I learned that I could endure a surprising amount of pain and still run well. Triathlon has made me a better runner.
Dartfish analysis – In January, I had professional gait analysis. It was one of the best things I could have done as a runner. I saw imbalances and potential for injury. I also saw what I was doing well. Learning more about my running, and working with my trainer on improving in key areas, has been wonderful. I’ve been healthy – thanks to catching problems before they were problems.
I’ve traveled a lot! Which means I’ve run a lot, all over the country.
1. Salt Lake City - where I ran “at altitude” for the first time
2. DC – once to run the Rock N Roll DC with a friend, and once for work
3. Michigan in July
4. North Carolina for work
5. And I’ve been to Florida (where my parents live) a lot!
Running with friends – I have some really wonderful running friends and I’ve had a chance to run all over with them. We’ve done quarter marathons, runs in dresses and skirts, relays, and races.
I passed my two year knee surgery anniversary – I’m not sure why this felt like such a huge landmark, but it was. Hooray!
Accidental PRs – It happened once at Rock N Roll Providence (August), and then again when I was sick at Cape Cod (October). Surely there’s a lesson to be learned in my habit of accidentally running well.
Becoming president of a running club – I haven’t blogged about this one yet, but I was elected president of a running club. I feel so honored to have been trusted to lead, and revive, a club that’s faded in recent years.
And, finally, growing as a runner. As I read through old posts and looked at old pictures, I saw how much I have grown as a runner this year. Not only am I inching toward my pre-surgery speeds, but I’ve tried new things (triathlon and overnight relays), and shared my love of running with my mom and true running friends. This year has been a wonderful year and I’m so grateful for the amazing things that running has brought into my life.

Race Recap: Monson Memorial Classic

Posted on November 11, 2012 by DrRachelRuns

On November 11, 2012, several members of my running club and I ran in the Monson Memorial Classic. The Monson Memorial Classic features three events – a half marathon, a 5k run, and a 2 mile walk. Monson Mass. was devastated by a huge tornado a few years ago and since then it’s become a popular running spot thanks to several benefit races. The Memorial Classic benefits a number of cancer awareness causes.

This wasn’t my first time running Monson, but several teammates were there for the first time. It was great fun to run the races as a team. Six members of our crew ran the half marathon and five members of our crew (plus one junior member) ran the 5k. I ran the half marathon last year, and decided this was the year to try the 5k. This review will focus on the 5k, but I’ve included some tidbits about the half marathon since I ran that last year and had some spies who could report on this year’s event.

The race begins and ends near the town hall, a lovely historic building. Race day was warm, about 60 degrees, and partly cloudy. The race got off to a rocky start. Packet pick up began just an hour before the race, and race day registration was available. A combination of a late start, plus no discernible organization to the check in/packet pick up area led to really long, disorganized lines.

After waiting about 10 minutes in line, someone came out and began trying to convince 5k runners to go inside. We went inside and found more people. I would say that there were lines, but it was really more a gathering of people standing in an area. No one seemed to know what was going on. We persevered and got packets. There was nice race swag. Everyone got a long sleeve technical t-shirt and a water bottle. Half marathoners got a pint glass with the race logo. In a somewhat odd move, the race organizers passed out finishers’ medals for the half marathon at race check in. I thought it was very strange (and anti-climactic) to get the finishers’ medal at the same time as the race number. It wouldn’t have taken much extra work to pass the medals out at the finish line and I’m sorry that the race organizers didn’t do this. The large crowds at check in were encouraging. I like seeing lots of runners come out for charity races, particularly challenging ones. I really had the sense that the organizers were surprised by the number of registrants.

Due to the chaos of packet pick up, the race started about 20 minutes late. At start time, a bagpiping duo led runners to the half marathon start in the middle of route 32. Traffic was temporarily suspended. The half marathon got started and the remaining runners voyaged to the nearby start of the 5k run and 2 mile walk. Several minutes later, traffic was held and the 5k began.

The 5k course starts on Route 32, the main roadway in the area, and proceeds about 1 mile up Route 32. Then, the race turned right on Route 32, and took another right onto a back road. It was a relief to be on the back road. Traffic was not stopped, there were no cones, and there were no race marshals or volunteers, so traffic was zipping by the runners. Given that Route 32 is a main road, there were a lot of cars. The back roads were lovely, slightly hilly, and scenic. One of the roads was in the path of the tornado that devastated the town a couple years ago, and it was nice to see the rebuilding in progress.

At mile 2, there was what I assume was meant to be a water stop. It was a folding table with several cups of water on it. It was totally unattended and on the opposite side of the road from the race. I wish the race organizers had secured a volunteer to hand out the water, or at least put the table on the right side of the road so runners actually passed it. By the time I realize that it was actually a water stop, I was past it. But, for a 5k, water isn’t essential for me so I didn’t mind.

Unfortunately, the 5k race course is not well marked, nor are there volunteers on course. There are no marshals, and very few signs. The signs that do exist are small pink papers attached to the odd pole. I counted just 4 signs. The course was overall very poorly identified and marked. Two members of my team got lost on the course, adding on a quarter of a mile. There were no marshals to direct them and they were lucky to have found their way back to the course. The making of the course could really be improved and marshals to help ensure the safety of runners and help with directions would have been helpful.

At the finish, there was professional timing and a small crowd. Runners were treated to a wonderful buffet post-race.

The food is really a highlight of this race. The Women’s Auxillary creates an amazing spread of all home cooked food. There were several gluten free and vegetarian options, and, what can only be described as the best minestrone soup ever. Ever. I got the recipe from the nice woman who makes it (that’s her in the blue shirt on the right). It’s that good. They also have a huge selection of drinks, both hot and cold, bagels and donuts, ice cream, apples, and the best non-pasteurized apple cider ever. Seriously. The food is amazing. It’s worth running just to get the cider. Despite the number of runners exceeding what was anticipated, there was plenty of food and portions were large. Complimentary post-race sports massage was available and a blue grass/folk band entertained everyone in the town hall.

Overall, Monson is a decent little race. The RD could make some small, simple improvements that would dramatically improve the overall quality of the race. But, the race experience is saved by the great food, nice amenities, and good race environment.

A few notes on the half marathon – my spies reported that the course was the same as last year, VERY hilly, scenic, and shaded. The first 8 miles are uphill and the race has a somewhat unpleasant finish. The last 3.5 miles are run on Route 32 and there is no effort to control traffic. The shoulder is very, very slim and non-existant in some areas. Runners who are up to the challenge of the hills should use caution in the final miles as cars are definitely present. Despite this, I like the half marathon course. It goes through some lovely countryside. And, what runner doesn’t like a challenge? My spies also reported that there were water stops every mile and a half or so (though some were unattended) and had nice, full cups of water. Chip timing was a huge improvement to the half marathon this year, and made times reliable. Overall, everyone who ran the half marathon reported that they had a good experience. And everyone enjoyed the post-race massage.

Connecticut Race Report: November 2012

Posted on November 8, 2012 by DrRachelRuns

It’s November in Connecticut and, as if we didn’t notice the colder temperatures and blustery weather, we got a Nor’easter last night that dumped inches of snow on the area. Yuck!

November is also the end of the busy fall racing season in Connecticut. Races will be few and far between until spring, but there are some options for the hardy few who want to get out there and race.

Monson Memorial Classic, Monson, MA, Sunday, November 11, 2012 – The Monson Memorial Classic features three events: a half marathon, a 5k, and a 2 mile fun walk. The half starts at noon, the 5k at 12:15 and the fun walk immediately after the 5k. The Monson Memorial Classic road race was started in 1996, shortly after the deaths of Kelly Waldron and Kathy Waldron Perry. These sisters died eight months apart from different types of cancer. This race is in their memory, and proceeds to Griffin’s Friends and Melanoma Education Foundation. I’ve run Monson before and it’s a fun, challenging race. Both the 5k and the half marathon have largely uphill courses. The first 7-8 miles of the half marathon have an overall uphill profile. But, the course is lovely, run on back roads and country lanes. Be forewarned that traffic is not blocked from the race course, including the final two miles of the half marathon and the finish line on Route 32. There will be cars on 32, and caution is merited. This year, there will be chip timing, free massage after the race, and prize money for individuals and teams. As an added bonus, this race has wonderful, home cooked food post-race. I thought the apple cider and chili were fantastic! I enjoy this race and recommend it if you’re looking for a challenge. Fees are $55 for the half marathon and $35 for the 5k. For reference, here’s the elevation profile for the half marathon.

Freedom Run, Hartford, CT, Sunday November 11, 2012 at 10:00 am – This popular 5k is a production of HYPE (a great organization) and the MetroHartford Alliance. It’s a measured 5k course that’s run on well maintained park trails. The course starts in front of The Riverfront Boathouse and runs north through the Riverside Park trail system. The course is a loop and ends back at the Boathouse. This event is run to honor the men and women who serve our country. Registration is $25 in advance, $30 race day. There is a discount for students and children. There will be professional timing and runners will get a t-shirt.

8k Cross Country Challenge, West Hartford, CT, Saturday November 17, 2012 at 10:00 am – Sponsored by the Hartford Track Club, this trail race features a rolling course with gravel, trails, fields, and minor asphalt. It’s a unique distance, perfect for a PR. The race is also a bargain at $10 in advance and $15 race day. There will be few amenities, but expect a well organized event.

Finally, no race report would be complete without mention of the Manchester Road Race. This great race needs almost no introduction. It’s on Thanksgiving Day, in downtown Manchester, and is a wonderful, spirited race. Learn more about the race and its storied history on their website.

Race Recap: Danze Half Marathon

Posted on November 6, 2012 by DrRachelRuns

On November 4, 2012, I ran the Danze Half Marathon, a great little race put on by Ocean State Multisport. I’ve featured Ocean State Multisport events on the blog before, as part of my upcoming events series, but never participated in one. That changed when, in the midst of Hurricane Sandy, I won a Facebook contest and got a free entry into the Danze Half Marathon. Here’s how it happened. I had lost power due to the hurricane and was updating my Facebook status accordingly. Because, really, did anything happen if it wasn’t recorded on social media. As I was refreshing my feed, Gary popped up with a little Ocean State Multisport contest. I love contests, though I rarely win, so I entered. And, I won! Yay. I was super sick, but I would not be deterred. I was going to run in the Danze Half Marathon.

Half marathon day dawned clear, cool, and sunny. It was great racing weather, albeit a little cool. At race time it was about 34 degrees and sunny. It warmed up to just about 40 during the course of the race. Having never run an Ocean State Multisport event before, I had no idea what to expect. Race check in and packet pick up was at the YMCA in Seekonk, MA, just over the border from Providence.

The race was a very low key affair. There were only about 50 people registered and most of them were found milling around in the (heated!) gym at the Y, waiting for the race to start. There was plenty of room to warm up, stretch, and lounge in the heated gym, and a full locker room available for use. Gary, the director of Ocean State Multisport gathered everyone and ushered us out to the start line, a little spray painted mark on the sidewalk next to the YMCA. He welcomed everyone to the race, explained the course, and sent us on our way.

The course was a lovely, rural and suburban course. It began running through what I imagine is downtown Seekonk, if there is such a thing. There were a number of homes and subdivisions. Then, the race turned into a wooded, rural, residential area and the course wound past a lovely subdivision with huge, stately homes. Next, the race course headed out into the country. We ran along rural roads, past cow pastures, fields, and great New England scenery. The roads were not closed to traffic, but drivers were kind, waving and honking. Drivers seemed to be driving safely and obeying the speed limit. There were uniformed police officers with cruisers at ever turn and volunteers with flags on each corner. The course was extremely well marked. Gary had spray painted markings on the road and large black and white signs on telephone poles. The uniformed officers marked every major intersection and turn. It would have been very difficult to get lost. I was very impressed with the course and the clarity of the course markings. I was also pleased to see so many police officers and felt comforted by the police presence. I have run many much larger races and not had such a strong police presence. It was wonderful.

The course was relatively flat, with just a few small hills. It was what I generally refer to as “New England flat” (though the elevation chart doesn’t look like it – there wasn’t much elevation change so the little changes look large) with a nice downhill finish.

Water stations were well marked, and just where Gary said they would be. Each water stop was staffed with a few friendly volunteers.

At the finish line, Gary himself greeted each runner. He was cheering and friendly. There were snacks – oranges, bananas, and an amazing tray of sweets from a local bakery. Finish line amenities also included complimentary massage.

Overall, I loved this race. I liked Gary, and I was impressed with Ocean State Multisport. Though the race had only 50 or so participants, there were perks that I often don’t even see at much larger races. Every finisher got a medal, a t-shirt, wonderful food, and free massage. The traffic was well controlled and the local police had a strong presence. The course was well marked, scenic, and fun to run. It ‘s worth note that the race also seemed to attract a fast field – many of the finish times were below 2 hours. Not me, of course, as I had spent the whole week sick. It wasn’t my finest finish, but it was a finish.

I will definitely make plans to participate in another Ocean State Multisport event.

Race Recap: Cape Cod Marathon Half (Updated)

Posted on October 29, 2012 by DrRachelRuns

On October 27, 2012, my running friend, her half brother, and I ran the Novo Nordisk Cape Cod Marathon Half. No, I didn’t type that wrong. The race is really called the Marathon Half. The Cape Cod Marathon is in its 35th year and is a Falmouth, MA fall tradition. This year was only the second year for the half marathon option, and the race is named after its big brother. Thus, a marathon half. Race weekend events include the half marathon, marathon, marathon relay, and the Clam Chowdah Challenge (the half and full marathons on back to back days). When my running friend suggested the race, I was intrigued. It’s advertised as a mostly flat, scenic course, and the race winds through Falmouth and along Vineyard Sound. I hadn’t been to Cape Cod, so I signed up.

The registration process for this race was a bit strange. I completed my application, mailed it in, and assumed I was all set. A week or so later, I got an email that said that the race had filled and I was on the waiting list:

We received your half marathon registration form on 9/4/2012; however, as you may or may not know, the race filled on Saturday, August 11. At this point, you have been placed on a waiting list, on which you are # 42. … Last year we had more than 100 runners withdraw and we have reserved some spaces for sponsors which may become available in September.

I found this very strange. The website still listed spots open in the half marathon, but, sadly, I was wait listed. And, more than 100 people withdrew and were replaced – even more strange. My friend and I decided to wait it out. Sure enough, a few weeks later I got the email that I was selected for the race. Yay!

The night before the race, our little group headed to Cape Cod. We decided the best course of action was to pick up our packets the night before.

We arrived at the packet pick up location, “race headquarters”, to a group of runners milling around outside. Doors were opened promptly at 5pm and we all filed inside the school. Packet pick up was very well organized and completely efficient. We received instructions to come back the next morning for the race – there would be parking at the school.

On race morning, the weather was ideal. It was about 50 degrees, partly sunny, and breezy. Perfect running weather! We suited up and headed to the school to park. Parking was well organized and efficient. A number of volunteers were on hand to guide runners and organize the parking. The school was open and available for warm ups, bathrooms, and pre-race waiting. I was delighted to have a real bathroom to use before the race. The small luxuries of a real stall and soap and running water cannot be underestimated.

From the school, we headed across the playing fields and through an alley. We emerged on Main Street, directly across from the Town Hall Square and lined up. The start was organized chaos. It was a free for all start, no fancy corrals or pace groups here, but everyone seemed to have a good sense of where to line up and what to do.

The course was amazing! It is probably one of the more beautiful and scenic courses I’ve run. I didn’t take pictures along the route (I hadn’t been feeling well and didn’t want to add another complication), but you can see some amazing views from the race organizers here.

The first miles wind through neighborhoods and head out to the coast. Miles 2-3.5 or so are run along Vineyard Sound, on surface streets and past mansions, beach homes, historic camps, and marinas. At approximately mile 4, the course turns and moves onto the Shining Sea Bikeway. The paved bikeway is literally ocean front. There’s the bikeway, some beach scrub trees and bushes, and the sound. The views were amazing and the ocean area was humid and salty. The course continues on the bikeway until approximately mile 6 when it rejoins surface streets and begins the climb up to Nobska Lighthouse. The course is flat in the early miles, but at about 6.5 miles, it begins to climb and continues to feature rolling hills for the remainder of the course. The course turns near Falmouth Harbor (gorgeous views!) and then winds back along Surf Drive and towards town. The “in town” parts of the course are pure New England – a combination of Cape Cod style homes, little beach camps, and mansions, all with a seaside feel. Many miles of the course are directly seaside and the views are truly picturesque.

It is a well-designed course and was well marked on race day. Though the roads were open to traffic, there were helpful volunteers on each corner and the course markings were very clear. Mileage was posted and was accurate.

Despite my appreciation for the beauty and simplicity of the course, I was dissatisfied by one aspect of the race course. The water/fuel stations were not optimally placed and did not seem to be “approximately every 2.5 miles”, as advertised. The first water stop was about 2.5-3 miles in, then the second was at mile 4. There were no water stops on the bike trail. There was a water stop at about mile 7, then one at 9 and another at 10. It was warmer than I expected and I probably wasn’t properly hydrated, so more predictable water stops would have helped me. I didn’t drink enough at the stops at miles 3 and 4 to last through the bike course drought. In the future, I would plan to bring my own water.

The finish line was on Main Street, near the start line. The chute was well organized and festive. Announcers made sure runners were acknowledged and volunteers handed out the super fun medals.

At the finish line area, there were apples and cups for water. The full lunch spread – vegetable soup, rolls, salad, Ocean Spray Cranberry juice, and, inexplicably, clam chowder, was available at the school. There was plenty of food and it tasted delicious. My soup was super hot and handed to me by a smiling volunteer. I still can’t fathom someone eating clam chowder after running a race in warm weather, but some people at it and rumor had it that it was tasty.

Overall, I loved the Cape Cod Marathon Half. It was well organized, well-run, and had an absolutely beautiful course. I would definitely do it again – and recommend it to others.

Rachel and Running friend, post-race

Results can be found here.

Details for Rachel’s outfit, above: Lululemon Run: Swiftly top (it’s an older one, patterned with flowers, in flash), Lululemon capris, really old, I’m not even certain the name, but fit like the new Run: Track Time capris.

Update:

Someone (rightly) pointed out that I didn’t include the elevation chart as I usually do. Sorry about that. Here it is:

And, pictures from the race can be found here and are searchable by bib number.

A Trip, A Race, and A Mystery Illness

Posted on October 26, 2012 by DrRachelRuns

It’s been a super long time since I’ve written anything – perhaps the longest time ever between posts. I swear, I’m still here and still running, but I’ve been out of my usual routine. This is the first time I’ve had my computer on in 11 days (or so my automatic backup tells me). Here’s a quick recap of what I’ve been up to.

I ran the Hartford Half Marathon as a pace leader for Fleet Feet West Hartford.

Running as a pacer for the first time in a major race was so. much. fun. Earlier in the season, Fleet Feet hired me as a coach in the half marathon training program. I was lucky to be matched with an awesome training group who ran together consistently throughout training. On race day, my mom and I headed to the Fleet Feet meeting area. It was freezing cold – about 28 degrees and everyone was bundled up. We had trained in much warmer conditions, so this was new to most of the first time half marathoners. I managed to find a few of my group members before the race and offered to pace them to their goal of 2:15. We had a great time, felt amazing, and cruised in at 2:12. It was a great time and a wonderful race.

My mom was in town!

Yay! I love my mom. She’s a walker and runner and lives in Florida now so we don’t get to work out together as much as I would like. But, she was in town for 10 days. Hooray! We picked apples and made pies and apple sauce. I ate a slightly scary quantity of apple cider donuts. We walked on the trails in the area. We even completed an epic, 9 mile walk on the rail trail.

All in all, we had a great time. It was wonderful to have my mom here.

My running friend and I started a running club at University of Connecticut.

Following the success of the University of Connecticut Run@Work Day event, my running friend and I were asked to start a running club for university faculty and staff. The JM Club had its first ever group run last Friday. Sadly, only my friend and I showed up. It was about 50 degrees and pouring. We got soaked, but we got in the miles and kicked off the JM Club events.

I have a mystery illness.

It’s true. I’m sick again. Only I’m maybe not sick. I have a mystery illness. It all started with a sore throat about two weeks ago. The sore throat went away, but then I developed a stuffy nose. The stuffy nose went away, but then I developed new symptoms. Now I’m fatigued, have a headache, and my nose is running. Weird. It’s that day-before-being-super-sick feeling. I keep thinking that I will wake up in the morning super sick, but, thankfully, that hasn’t happened. I’ve been resting, sleeping lots, drinking tons of water, and taking my vitamins. I hope that I can beat this mystery illness – whatever it is.

It’s been a busy couple of weeks for me and there’s more fun around the corner. Today, I leave with my running friend for the Cape Cod Half Marathon in Falmouth, MA. I’ve lived in New England for 5 years, yet I’ve never been to Cape Cod. What better way to see the Cape than on foot, in a race? Expect a full report later.