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.

Dr. Rachel Runs Disney

Posted on January 18, 2013 by DrRachelRuns

I’m a Disney Marathoner! I bet you’re wondering how that happened. Never fear, a reasonably complete recap follows. Honestly, the whole thing was so amazing, so much fun, that I can’t remember half of the details I wanted to. I’ll do my best.

When we last left off, I had just finished the Disney Marathon Expo and was well on my way to the final two stages of Dr. Rachel’s Seven Stages of Race Preparation. To refresh your memory, they were:

6. Existential Questioning (at the start of the race – “Why did I think this was a good idea? This is very bad idea.”, “Running is really weird. Why do I do it?”) and 7. Euphoria (post-race – “I LOVE running!”, “That was amazing!”, “I can’t wait to race again. Next time…”, “Woooo hoooo!!”)

At the ridiculously early hour of 2:30am, mom and I awoke in our lovely hotel room at Pop Century (a great, reasonably priced resort, by the way). We had a 3:15am bus to catch, so it was time to rise and shine! I had meticulously laid out my supplies, so I got dressed and ready with relative ease. I taped up my pesky fibula with KT Tape and was as ready as I would ever be.

I double checked everything and boarded the bus to Epcot to meet up with my marathon running friends (check out their blog!) and head to the start line. The wait for the bus was minimal and the ride was easy. On the bus, I questioning everything – my training, my decision to run, the stability of my only recently healed fibula. Stage 6 was in full effect. As the bus got closer to Epcot, I felt better and better. This was a great idea! I was going to have So. Much. Fun! Eeeeee! I still get excited just thinking about it. The pre-start area was organized chaos. Thousands of runners and families milled about, taking pictures, dropping off bags, and moving toward the runners-only start chute. Disney had done a wonderful job organizing everything, so finding our way around was easy.

In the runners-only area we walked and walked. They weren’t kidding about allowing 20 minutes to walk to the start – it was a long way. We finally arrived and had a few moments to rest in our corral before the 5:30am start.

At the start, there was plenty of entertainment. There were character visits, interviews, and even fireworks! Within a few minutes, we were off. We quickly settled into a nice, smooth pace and trotted along through the first few miles. There were screaming spectators, fans, bands, and all manner of supporters along the way. We passed Disney’s Contemporary Resort. Out front, spectators cheered. I couldn’t believe how many people were out to watch the race – even at 6am! Before I knew it, we had completed 4.5 miles and were entering Disney World. Knowing my mom was waiting near Cinderella’s Castle, I started looking for her. Imagine my surprise when I found her among the thousands of screaming and cheering spectators! We snapped a (really) quick picture and were on our way.

The miles were flying by. I was having a wonderful race. The course was absolutely gorgeous and the characters, fans, and cheering spectators were amazing. We rounded the Castle (amazing at first light!) and came upon Cinderella and Charming. I had to take a picture!

She was gracious, as usual, and the stop was perfectly timed. We all used the (clean!) porta-potties and got some water at a nearby water stop. Seven miles were done in no time at all. We were having a great time! At this point, my memory starts to get a little blurry. I usually have race amnesia and this race was no different. I know it was fun. I saw characters. I enjoyed the sights. Miles passed.

We entered the Speedway around mile 9. I liked the old one better. The classic and custom cars were super fun to see. We exited the Speedway just as the sun was gaining strength and moved into one of the not-so-great parts of the course. We wound along the backstage parts of the parks and past the Disney waste water treatment plant. Ew. It did not smell nice and there were very few spectators or characters. It was actually very much like a normal race. My standards were Disney-high, so it wasn’t as fun. It was started to get hot, and my leg was starting to give me trouble. I slowed a bit, but managed to stay just behind my friends (who deserve so much love for waiting for me and encouraging me! love you!). Finally, we came upon the backstage part of Animal Kingdom. There were animals and handlers for photo opportunities (so cute!). The camber of the strange pavement at Animal Kingdom did me in. My poor fibula was unhappy and I slowed again. At mile 13 I bid my friends goodbye and set off on my own. I had already calculated that if I could run 12 miles, I could walk the rest and finish under the time limit. So, I slowed way down and enjoyed the view. At this point, my priority changed. I was going to go slow, have fun, and keep the distress on my body at a minimum so I could return to training quickly. I was disappointed, and wondered what it might have been like had I not been injured a month before the marathon and could have trained fully, but I was having fun. And having fun is all that matters sometimes.

Around mile 15, I entered the toughest part of the race. Miles 15-21 were on the way to, in, and on the way out of ESPN’s Wide World of Sports. The approach is on Osceola Parkway, a divided, four lane road. The trees are way back from the road. It was hot (about 80 degrees and climbing), there wasn’t much to look at, and there was no shade. I was hot, in pain, and not a happy runner. Somewhere in there, 17 maybe, volunteers handed out sponges and I think it was the single greatest gift I had ever gotten. I loved my sponge. It was amazing. Stupidly, I threw my sponge away. Next time I will keep my glorious gift. We wound through the Wide World of Sports (which, if I never see again, I wouldn’t mind so much) and finally exited. I couldn’t have been happier. Miles 16-19 were a real low point for me. I walked more than I had wanted, cursed some, and generally wasn’t feeling the Disney magic. There was no doubt in my mind that I would finish, but I was hoping to recapture the magic. That happened at mile 20.

Seeing Mile 20, and the huge show at the mile marker, was amazing. It was just the boost I needed. The approach to mile 20 had wonderful characters and the marker had a platform with Disney favorites. I waited in the picture line, using the break as an opportunity to stretch and regroup. I would finish. I would do this. I pressed on with renewed vigor. I felt pretty good. Sure, it was hot (86 degrees by this time according to mom, who was waiting at the finish), sunny, and I was exhausted, but I was running the Disney Marathon! An honest to goodness dream was coming true. I pressed onward. I met some nice people, passed some characters, and before I knew it, I saw the sign for the turn to Epcot!

Having made the turn many times in my life, I knew just how far I had to go. And it wasn’t far! The course snuck us in the back way, through Hollywood Studios. I loved running past the Tower of Terror and through the costume shop. There were trees, and shade, and interesting things to see. Running through the fake New York City street was really fun. Disney cast members did a wonderful job of managing marathon and park traffic and the folks visiting the park cheered loudly. In what felt like no time, we exited Hollywood Studios and entered Epcot! Running around the Lagoon was both the longest and the shortest mile and a half of my running life. I wanted to capture every moment. Epcot visitors were cheering, characters were standing by for pictures, and everyone was upbeat. We were finishing the marathon!

After a short trek around the Lagoon, we passed into a backstage area and emerged moments later on the finish line approach. Spectators were several deep and they were all cheering. I could see the finish line! I passed my mom, and, within moments crossed the line.

It was amazing! Everyone at runDisney was so helpful, so kind, and so supportive. Running the Disney Marathon was easily one of the best things I’ve done as a runner. It really is a race full of wonderful memories.

And, just in case you were wondering, I’m definitely in Stage 7. I can’t wait to do it again next year. Maybe this time I’ll be Goofy.

Tips for New Runners

Posted on December 7, 2012 by DrRachelRuns

My sister in law recently started running and I couldn’t be happier. Dreams of family races are dancing in my head. Yay! Last week, she called me to get some running advice. Turns out she was struggling with running, and, most of the reasons were completely preventable. Inspired by her questions, I submit to you my best advice for new runners, including you Couch to 5k runners in training.

Q&A for New Runners

Why are my toenails bruised?

The short answer – your shoes are too tight. Most new runners start running in old trainers (probably the ones used for mowing the lawn, or going to the gym) and it’s an important rite of passage to buy proper running shoes. If your nails are bruising, your shoes are likely too small. Most runners like shoes at least a size larger than their shoe size (ladies – a size larger than flats, at least a half size larger than pumps). Another common culprit of bruised toenails is bad socks. Socks are largely an issue of personal preference and most runners are quite passionate about socks. Synthetic, wool, or blended socks are your best bet. I’ve written about a few different kinds of socks in my reviews. It’s a good idea to buy socks specific for running that are made from high quality materials. Wicking socks will also help prevent blisters. If new socks and the proper shoes don’t help, bruised toenails may be the fault of your running form or where you run. Downhill running can increase the likelihood of bruising. Consider consulting a running coach or staff at a running specialty store for more help.

How do you tell what pace you’re running and how do you run a consistent pace?

There are lots of great apps and devices for keeping track of pace, but that’s just numeric pace. I think the best way to manage pace when starting as a new runner is by feel. Runners and running coaches often talk about “conversation pace” runs, or the “talk test”. This means that you should run most of your runs at a pace at which you can have an intelligent conversation with a running partner. If you’re panting and can only sputter out phrases, slow down. You’ll be more comfortable, and build fitness faster, if you run most of your runs at a conversation pace. Once you have a good foundation of running, you can increase speed and challenge your fitness with different runs. If you want to keep track of numeric pace, consider downloading a free or low cost app for your phone (RunKeeper, Endomodo, MapMyRun), investing in the Nike+ system (its has an app, too), or making the larger investment in a Garmin Forerunner. The Forerunner line has a GPS-enabled running watch for everyone. Keep track of your runs and pace, using any method that works for you, in a running log. Then, you can review your log to learn more about what works for you as a runner. It also feels great to see evidence of your improvement.

What should I do about post-run soreness?

Rest, ice, and stretch. Self massage also helps. I love my foam roller and The Stick for self massage. Foam rollers are available everywhere and using them is easy. Basically, you lay on top of it and roll your body across it. It’s great for large muscle groups like quads and hamstrings. Google foam roller for instructional videos, helpful tips, and shopping. The Stick is an innovative self massage tool that has rolling washers attached to a longer post. Using it is simple – roll the Stick across sore muscles. Self massage is wonderful for post run soreness.

Are walk breaks ok?

Of course! There are a number of popular methods of running that include planned walk breaks, including the super popular Hal Higdon method. There is no shame in taking a break to walk, stretch, or lower your heart rate to maintain a comfortable pace. Running should be fun and if talking a walk break makes it more comfortable and fun, then do it! There’s also no shame in stopping at stop lights and standing still. Don’t feel compelled to run in place or dance around. Rest is good.

What can I do to control skin breakouts?

My best advice is to change out of sweaty running clothes as soon as possible, but I know that doesn’t always work. Running in sweat-wicking clothing helps. Running clothes that are primarily cotton trap sweat and dirt and that contribute to breakouts. I find it also helps to exfoliate frequently and to wash my face and skin with products that contain salycilic acid. I love the Neutrogena pink grapefruit line and the St. Ives skin clearing line (for a slightly less girly smell). Neutrogena makes skin and body wipes in the pink grapefruit line and they’re wonderful.

What stuff do I really need to make running more comfortable?

You don’t need much to run, but a few small things can make your running life much more comfortable. Invest in quality shoes. They are the most important part of your running life. Clothing that’s made specifically for exercise and has wicking material will make your runs significantly more comfortable. Target has a low cost line, RoadRunnerSports.com carries everything you could imagine, and specialty retailers like Lululemon, Lucy, Oiselle, and Athleta make great products for women. Don’t run in cotton if you can help it and select seamless or flat seam garments. Body Glide is a wonderful invention that prevents chafing. I slather it on my feet in wet weather, on seams, and on any body parts that might touch and chafe. Buy some immediately. Purchase some nice socks, particularly if you’re prone to blisters. The blister-prone should also consider getting a box or two of Band Aid Brand Blister bandages. They’re specially made, cushioned bandages that last a long time, are impervious to sweat, and heal blisters. Finally, get a nice water bottle and keep it full. Be sure to hydrate enough, particularly if you live in a hot climate. Some people prefer a handheld bottle (I love mine and wrote about them on the blog), others prefer to stash a bottle mid-run. Either way, a nice bottle helps.

(And one from my brother) How do I stop my nipples from bleeding?

Two words. Nipple Guards. They’re nifty little yellow caps for the nipples. They really help (or so I’m told). Band aids are good (and much less expensive), and, in lower sweat conditions, Body Glide can help. Bloody nipples happen when the water and salt in sweat chafe the sensitive nipples, rubbing the skin off and making them bleed. Protect the nipples with a topical guard and wear proper fitting, wicking shirts.

There you have it. My best advice for new runners, couch to 5kers, and everyone else who’s new to running and has questions. Have a question I didn’t address? No problem! Contact me using the handy link above, tweet me, or find me on Facebook. I’m happy to help.

Lake Winnipesaukee Relay – Legs 1-4

Posted on September 14, 2012 by DrRachelRuns

This month, my team from the Mansfield Trail Runners and I ran the Fred Brown Lake Winnipesaukee Relay. It was a wonderful race and we had a great time. In our prep for the race, we noticed that there wasn’t much information online about the legs and the race itself. As a public service to the running community, I asked each of our runners to write a short recap of their experience of their legs. In this first part, we’ll cover Legs 1-3 (a recap of Leg 4 is on the way). You’ll see a theme – my team didn’t do much research and had a great time. Sounds like runners to me.

Leg 1 – Laura

I did not do any research prior to the relay and only knew that I was running the first leg and that it was 10.7 miles. The leg started with a long downhill which I took pretty fast because I’m better at downhills than uphills and I figured this was a good opportunity to put some time in the bank. My quads did not thank me later . Next, as best I can recall, came rolling hills. The temperature was not very hot but it was muggy and I rapidly began to overheat. I determined that I must lose the shirt and stopped at the first aide station, unpinned my number, moved it to my shorts and took off the shirt. Now I was cooler, but carrying the shirt in addition to the baton. Within a mile I found some kind strangers who would be at the finish and were willing to take the shirt off my hands. Thank you kind strangers! There was more help from kind strangers in the hydration department over the course of the leg. The two water stops available were not enough and I failed to carry water with me so I was grateful. If I do this leg again I will bring a hand bottle. Towards the middle of the leg I fell in with a small pack and we worked together for several miles. This pack provided me with valuable intel on how far we had gone, how far we had to go and what I was in for. I learned that the last 3 miles was mostly uphill! I really had not planned or conserved for this hill, but managed to schlog up it anyway, as one always inevitably does in these situations. Things got very uncomfortable towards the end of the leg, kind of like the way the last few miles of a marathon feels, probably because I have not been running much and am not in good running shape. Boy was I happy to see my team at the transition area when it finally appeared! Well that’s my report. My advice: Prepare for lots of downhill, lots of uphill, bring extra water and take off your shirt while you still can!

Leg 2 – Marc

I didn’t do any homework on the legs and simply asked for the longest, as I enjoy long distance runs. Consequently, I was assigned leg two–and didn’t really know much about it other than it was purported to be mostly downhill.

It started with a long, gradual climb. Just about the time I had my fill of climbing, the downhill began–and the leg lived up to its reputation: significant downhill. In fact, this leg is not for a person with knee issues or someone who doesn’t like to run downhill. I found myself widening my stride and picking up a great deal of speed. This probably contributed to me running faster than I should have in the first half of my leg. I became concerned about positive splits once the course transitioned into rolling hills.

This leg does go onto secondary roads and along the water for a distance, which is quaint and pleasurable to view; however, if you’re anything like me, you don’t really do much sight-seeing while racing.

By the time I reached the second water station, there was a little more than 4 miles remaining and I was definitely feeling the effects of the first third of the course. The last mile or so flattens out and–if you have any reserves–you can step it up and come in strong for a finish. Overall, the leg was enjoyable and probably one that you want to assign to the fastest runner in your group.

Leg 3 – Rachel (Me!)

One of my teammates had quite possibly the best description of leg three – it was a survival exercise. When my leg started, it was just starting to get sunny. It was about 85 degrees and humid. My leg began with Bay Hill Road, billed at the steepest hill on a “hilly course”. They weren’t kidding. There’s a big warning sign at the bottom of Bay Hill notifying unsuspecting motorists (and runners) that the hill has a 20% grade. It lasts for just over a half mile. At 20% grade. Everyone had been warning me about Bay Hill and I heard several reports that it “evened out” after Bay Hill. So, motivated by the idea that if I could get over this one big hill quickly that I could have a nice, flat run, I ran up Bay Hill. And turned the corner to find a second, huge hill. This one a mere 12% grade over a half mile. I was just over a mile in and had climbed over 500 feet. The sun was shining, it was about 90 degrees and humid, and I was so, so hot. I had water with me, but it wasn’t enough. I refilled my bottle at the first water stop.

I came across a friend of a friend at mile 3. I didn’t know him. I shoved a pile of sweaty clothes at him, took off my shirt, shoved my number in my shorts, and went on my way. I was sure that the stories of the crazy, shirtless lady would be circulating the exchange by the time I made it. By the fourth hill I couldn’t take it anymore. I had to walk. I was hot, miserable, and exhausted and I had 4 miles to go. The hills kept coming. There really was no break and, given that I was running on Route 28, there was also no shade. There wasn’t so much as a tall weed to give me any relief from the sun. Heat ripples were coming off the pavement. I walked up a few hills because I was so hot that I was dizzy. A few people passed me and I saw them fade into the distance. My team appeared like a mirage around mile 4. Some nice strangers gave me water at some point. It was cold and I drank it immediately. Time passed slowly. By mile 6 I was demoralized. I had been walking some, knew I was going to go over my projected time, and there was no end in sight. I forged on, knowing my team was counting on me. Later, our hosts would tell me they don’t even like to drive on Route 28.

At mile 7.5 the course turns and heads into the city. I was so grateful to be off route 28. Exhausted, I continued to the exchange at a school. When I finished, the only thing I could say to my teammate was “take off your shirt while you still can”. Marc asked me if I was ok. I was pretty sure I wasn’t. I was dangerously hot, despite walking and coming in nearly 10 minutes over my projected time (a minute per mile slower than I had hoped). The moral of the story – give Leg 3 to your teammate who can best tolerate heat and hills, or who is slightly sadistic. It wasn’t the leg for me, a terrible hot weather runner and not really a lover of so many hills. It was punishing and I won’t be rushing to repeat it. Next year I’ll try a different leg and our sadistic friend, Jack, will take mine. I won’t be sad to say goodbye to Leg 3.

On the Road Again…

Posted on September 10, 2012 by DrRachelRuns

I’m back from the Fred Brown Lake Winnipesaukee Relay, where my teammates and I had fun, just in time to leave again on a work trip.

The Lake Winnipesaukee Relay is an 8-person, 60+ mile race around Lake Winnipesaukee in Alton, Wolfeboro, Meredith, and adjacent towns in New Hampshire. I’ve asked my team to contribute recaps of their legs so that I can write a complete review, and I’ll post my review with theirs, but here’s a quick one…

We had a great time. The race is a super fun one to do as a team because it’s done in one day. It’s also totally possible to see your teammates at several places on the course, so it has a real team feel.
The weather was crazy – it started out cloudy and 74 with 100% humidity, then heated up to 90 degrees and sunny, then clouded up, cooled off, and finally, the race ended with a terrible thunderstorm. It was a day for weather and weather features prominently in our race stories.
I ran the slowest 9 miles I’ve ever run in a race. Thanks, in part, to my leg falling in the midst of that 90 degree, sunny stretch. The leg was crazy hilly and there wasn’t so much as a tall weed for shade. I took my shirt off in a race for the first time ever. It was that or die of heat stroke. As one teammate put it, that leg was a survival exercise. It wasn’t my best running, but I lived.
We swam in the lake and enjoyed the gorgeous scenery.
All in all, it was fun and I’ll do it again next year.

With my recovery run barely finished, I’m off to North Carolina for work. I hope to fit in some running and get a chance to run with a local running club. I am pretty sure I pack more running clothes than normal clothes every time I travel. Call me optimistic, but I’m hoping I’ll use them all running around Charlotte.

Connecticut State Report, September

Posted on September 7, 2012 by DrRachelRuns

In this Connecticut Race Report (also featured on Pace Per Mile), I’m highlighting some great events in Connecticut in the month of September. It’s starting to cool off and there are some really fun events coming up – including several half marathons and a new relay race in West Hartford. Here are a few you might enjoy:

Running Events:

September 15-16

Lightfoot Summer Series Half Marathon, Norwalk, CT, Saturday September 15, 2012, 8am – Presented by The Lightfoot Running Club & The City of Norwalk Recreation and Parks Department, this half marathon is part of a series. There isn’t much information online, but the registration cost is low ($15) and it’s advertised as having professional timing and an interesting course.

Free to Breathe 5k, Glastonbury, CT, Sunday September 16, 2012, 9:30am - This event provides an opportunity for lung cancer advocates, survivors and the community to come together to raise awareness and support in the movement to defeat lung cancer. All proceeds will benefit the National Lung Cancer Partnership’s research, education and awareness programs. The course will be run in Glastonbury on their rural streets. Registration is $28 in advance and $30 on race day.

September 22 and 23:

Hogsback Half Marathon, Colebrook, CT, Saturday September 22, 2012, 9am – This great event is hosted by the Hartford Track Club, which usually means a well-run race. The course is advertised as super fast, with a 100-ft net decrease in elevation. The course will be run on country roads through the towns of Riverton, Pleasant Valley, Hartland and Colebrook. Long sleeve technical t-shirts will be provided for all pre-registered runners. There will be 10 water stations stocked with water and sports drink, GU available on course at miles 5 and 9, great post-race food, custom “piggie” finisher medals and electronic bib tag timing by Platt Systems timing. All this for only $40! Check them out on Facebook, too.

Niantic Bay Half Marathon (and 5k), Niantic, CT, Sunday September 23, 2012, 9am - The certified Half Marathon course runs through picturesque Rocky Neck State Park and into Giants Neck and includes scenic views of Long Island Sound. The certified 5K course is mostly flat and will be run entirely in Rocky Neck State Park. There will be professional timing and water stations on the course. Registration is $40 for the half marathon, $25 for the 5k.

Relay!:

Interested in running a relay but not ready for a multi-day event? Try the new, Max’s West Hartford Relay!

Max’s West Hartford Relay, West Hartford, CT, Saturday, September, 22, 2012, 8am – This new event, sponsored by Max’s Restaurant Group, features 8, 5 mile loops. Teams of 2, 4, or 8 runners each run either one or two loops (non-consecutive runs for the 4 person teams). More information about the loops and the team structure is on their website. The registration fee varies by number of people on the team. A portion of the proceeds will be donated to the West Hartford Public Schools Physical Education Department. This sounds like a great event. I hope that some of you will try it – and report back to me on how it is!

Multisport Events:

Women’s Triathlon, Farmington, CT, Sunday September 9, 2012, 7:30am – This women’s only event includes a sprint distance triathlon and triathlon relay. The sprint includes a 1/2 mile in Dunning Lake at Winding Trails, 12 mile bike through Farmington and Avon, and a flat 5K run on the shaded, wide dirt trails in Winding Trails. This is a great event for first time triathletes and women of all ability levels. Registration is $75-100 depending on when you register and that includes a shirt, professional timing and photography, and USAT sanctioning.

Simply Du It Duathlon, Ridgefield, CT, Sunday September 23, 2012, 8am - Enjoy a fast, flat loop run through a wooded residential area. Then transition to a very fast, scenic ride through Ridefield’s back country. The course is: run is 2.5 miles, bike 13 miles, run 2.5 miles. Registration is $75 in advance.

Hood to Coast – A Recap, Part 2

Posted on August 28, 2012 by DrRachelRuns

Read on for the second installment in my Hood to Coast Recap. Part 1 is here.

Saturday, 2am

It’s nearly time for me to run. Two faithful (and awake) runners get out of the van in the cold to wait at the exchange with me. I’m so grateful for the fleece Delta blanket a teammate has stolen from the plane. Everyone tells me to hurry. The sooner I am done running the sooner we can get to the next exchange, and designated sleeping point. Leg 18 doesn’t have van support – the vans go a different way to the exchange – so I bring my water bottle. My leg starts out in an area dominated by mini-mall and gas station sprawl. It’s completely dark and oncoming cars have their brights on. I am blinded by the changes in light and grateful when I turn into a neighborhood. The neighborhood gradually deteriorates. Someone on the corner offers me “something to help with the pain”. Yikes. I run faster. A few people pass me, but they’re moving so fast that their lights fade quickly in the darkness. I curse my headlamp. It is not bright enough. I can’t see anything and the road is a bumpy mess of potholes and patches. The course winds through the neighborhood and into farm country. I see the glimmering eyes of animals in the woods staring at me. Creepy! I run on, uphill. The hill changes to gravel, but keeps going up. Finally, after what seems like an eternity, I hear cheering and see the distant glow of the exchange. It’s like a mirage. I sprint to the exchange. I am so, so glad that creepy run is over. The teammates who have met me usher me across the field and into the van. We are all eager to get to the sleeping spot. On the way one teammate is so tired she curls up in the footwell of the back seat, trying to get comfortable. I am too awake to sleep. I’m starving, but too tired to eat.

Saturday, 3am

We arrive at the major exchange. I don’t know what I was expecting, but it wasn’t this. Hundreds of vans are parked in every available spot in a giant, grassy field. Thousands of runners, bundled up in blankets, coats, and hats mill around. The line for the Honey Bucket porta potties is at least a hundred people long. I have to pee but am horrified by the state of the porta potties and the idea of having to use one in the dark. We pull into a spot and have to stop sharply to avoid running over the people who are inexplicably sleeping in sleeping bags in the middle of the field. There are tents and sleeping bags everywhere. It’s what I imagine a runners-only refugee camp looks like. We all try to sleep.

Saturday, 5am

I can’t sleep. I haven’t slept at all. My neck hurts and I’m cold. One van-mate is awake. We give up on sleeping and head outside to check out the area. It’s early morning and we see that about half of the vans have moved on in the night. It’s foggy and cold. We use the porta potty and wait in line for coffee for our van. Back at the van, we all brush our teeth and eat breakfast. I feel cleaner with brushed teeth. I know that this is crazy – I haven’t showered and have been in a van overnight, but I feel better. At least I changed my clothes and used a baby wipe to clean up. I’m sure to a stranger we are disgusting, but I feel practically fresh.

We are all surprisingly upbeat considering the lack of sleep, lack of food, and sweatiness. Despite our state of exhaustion, we rally and get out of the van to cheer on the van 2 runner coming in. Cheers and high fives. Seeing our team is wonderful and we’re all awake and happy. The sun starts to come up and burn off the fog and we’re energized.

Saturday, morning

Everyone is running their last legs and the pain of the previous two is the topic of conversation. No one can move. Our van smells like a medicine cabinet exploded. We have muscle rub, Tiger Balm, and Biofreeze. We apply all of it. We use the Stick. We take advil. The overwhelming minty smell is probably a good thing. I don’t want to know how bad our van smells without it. We make an effort to clean out the van at the next exchange. It’s a lost cause. We’re gross, the van is covered in dust, and our stuff is everywhere. No one cares.

Saturday, noon? I don’t know – I’ve lost track of time

It’s rapidly approaching time for my last leg and we are stuck in a traffic jam at the bottom of the biggest hill I’ve ever seen. I’m glad I didn’t have to run over that hill. Another runner and I leap out of the van to run to the exchange. A volunteer yells at us.

Everyone is cranky. I wish I had eaten something other than another banana and more Fig Newtons. Finally, it’s time for my last leg. It’s billed as “mostly downhill”. Good joke, Hood to Coast staff. As I climb up yet another hill, I curse the course designer. My legs feel like sticks. I’m sure I look like Frankenstein running. But I run on, and suddenly, I’m overtaken by feelings of great joy. The Pacific Northwest is beautiful! I’m running outside, along a gorgeous trail, and I have friends waiting for me in a few miles. This is great! Euphoria lasts approximately one mile.

We are done and head directly to the bar. We have a drink. Everyone is tired and cranky. I don’t want a burger, and another teammate wants a salad, so we move on. I change clothes in a port potty. I’m getting quite adept at maneuvering in porta potties. Some time later, we arrive in Seaside. We’re all happy and already feeling nostalgic. We head for the ocean and dip our feet in. No one is brave enough to go in.

And, before we know it, it’s over. The announcer is calling our team to meet our last runner and we run over the finish line together. We pass out medals, we take pictures. And, suddenly, it’s over. There are hugs and high fives and stories of battles with hill and exhaustion. We are happy. We are a team. And I realize that it’s the best thing I’ve ever done as a runner.

Connecticut Race Report, Late August

Posted on August 23, 2012 by DrRachelRuns

In this Connecticut Race Report (also featured on Pace Per Mile), I’m highlighting some great events in Connecticut in late August. It’s hot, hot, hot, and the kids are back to school, so there aren’t many races, but here are a few you might enjoy:

Running Events:

HMF Extreme Scramble #3, Hartford, CT, Thursday, August 23, 2012, at 6pm – In this third installment of the Hartford Marathon Foundation’s summer series of X-Treme Scrambles, country music will be the focus. The course will be unpredictable but you’ll get Harpoon beer and Moe’s burritos at the finish line. The entry fee is around $30 and awards will be presented to age group winners. Full disclosure – I’m still mad at HMF for the 3.9 mile X-Treme Scramble #1 of 2012. These races are usually fun, but buyer beware – they are notorious for mis-measured courses and poorly marking the courses. If you run, be prepared.

Westport Road Runners Summer Series 9.3 mile run, Westport, CT, Saturday, August 25, 2012, 8am – This is part of a 10-race Grand Prix Series hosted by the Westport Road Runners. The race is a bargain at $5 for Westport residents and $8 for everyone else. There is Grand Prix style scoring, so no prizes for individual events. The organizers promise a well-marked, interesting course with water stops.

Brooklyn Fair 5k Road Race, Brooklyn, CT, Sunday, August 26, 2012 at 8am – Benefitting the Brooklyn School Cross Country Program, this race is part of a country fair. You can’t beat a fair for family fun. Come to run the race and stay all day to enjoy the country charm. Race entry is $14 in advance, $17 race day. There will be professional timing and post-race snacks. More information about the fair, along with a complete schedule of events, is here.

Multisport Events:

Trifitness Women’s Triathlon and Duathlon

TriFitness Women’s Triathlon, Duathlon, Norwalk, CT, Sunday August 26, 2012 at 6:30am – This great multisport event features several races suitable for everyone from seasoned triathletes to beginners. There is a Sprint Triathlon with a .5 mile swim, 11 mile bike, and 3.1 mile run; a Duathlon with a 1.5 mile run, 11 mile bike, and 3.1 mile run, and a relay option for the triathlon. Pre-registered athletes will get a women’s specific t-shirt and there will be awards and food post-race. The du is $55 and the tri is $65 in advance. Relay teams are encouraged and more information is on their website. Sorry, guys – this race is women only.

I hope you’ll consider one of these great events. If you’re looking for something else in the New England area, check out The Race Robot, a great site by athletes for athletes.

The Case of the Accidental PR

Posted on August 20, 2012 by DrRachelRuns

This post will not only chronicle a strange mystery – the case of the accidental PR -it will give a race recap for the Providence Rock N Roll Half Marathon. Read on for Rachel’s strategies for breaking all the pre-race rules and still running a PR.

On Sunday, August 19, 2012, I joined about three thousand of my closest friends to run through the streets of historic Providence at the Rock N Roll Providence Half Marathon. I signed up for this race months ago, thinking it was a great idea. I would be in full training mode, I like Rock N Roll races, I hadn’t run Providence, and it would be a great tune up race for Hartford. Fast forward four months. My mileage is high, but my long runs have been two-a-days so I haven’t run longer than 10 miles at any given time in at least six weeks. The day before Providence I rode in a 35-mile charity bike event in the pouring rain. Then, I ate lots of Mexican food and went to bed.

At the insane hour of 4am I left my house for Providence. I arrived at the Providence Place Mall, the designated race parking area, at about 5am and ate some Fig Newtons. Being insanely early, the sun was hardly up and the volunteers were just setting up the finish line area.

At race start, it was about 72 degrees, partly sunny, and gorgeous – perfect running weather. I was joined in corral 6 by two friends. The only two people I knew who were running the race just happened to by in my corral. Yay! Corrals were sent to the starting line in 30-second intervals so, despite the large size of the race, the running was smooth and easy, even early on. The other notable member of Corral 6 was Patrick, the winner of Biggest Loser Season 10. I chatted with him during the first mile and he seems like a lovely person.

The race course was gorgeous. It meandered through adorable historic areas of Providence, along the waterfront, and into the center of the city. We ran through parks, across bridges, and all over the beautiful city of Providence. It looked exactly like what I imagined New England looked like before I lived here.

The course featured rolling hills and traveled along several really scenic roads. As is usual for a Rock N Roll event, there were helpful volunteers everywhere. At every corner and every water stop there were cheering fans and volunteers. All the roads were closed and police officers and a huge team of security personnel were guarding the crossroads. The race was well marked, and fun bands lined the course. The fuel stops were well organized and there were multiple flavors of Gatorade and Gu for runners to enjoy. The course was easy to enjoy because the race was so well organized. Rock N Roll knows how to put on a good race.

Since I wasn’t feeling very optimistic about my ability to race well, I approached the race with leisure. I ran fast when I felt like it, not so fast when I didn’t. I drank water from every water stop. I looked around. I listened to the great bands along the route. Heck, I even stopped and waited 3 minutes in a port-potty line to pee (thanks to too much water at those water stops). Put simply, I didn’t race. The miles slipped by and I remember something Kara Goucher said about the marathon – that it was good early on to save mental energy, to find a rhythm and let the miles pass. Awesome. I was running like Kara.

I was feeling strong. The miles were floating by! Around mile 8 I checked my Garmin. I couldn’t believe it was mile 8. I thought I might be misreading the data. I felt great! I decided it would be ok to not stop at every single water stop and to pick up the pace just a bit. When I hit the 10 mile mark I looked at my Garmin again and saw something shocking. If I didn’t stop, or go really, really slowly, I would PR. I was 10 miles into a half marathon I hadn’t raced, hadn’t prepared for, and generally ran aimlessly, and, barring any unforeseen problems, would PR without trying. I was on my way to an accidental PR.

The new of my pending PR inspired me. I ran like the wind for the last 5k. It was hilly and definitely challenging, but I sped along, buoyed by my possible PR. I ran my last mile in record time. Not just record for the last mile of a half marathon, but seriously fast, and close to my pre-surgery pace per mile. The official race photos are terrifying. I look like rabid dogs are chasing me, but I was determined to make something of a race I hadn’t taken seriously. I races those last three miles.

And then it happened. I PRed. Accidentally.

I was delighted, but perplexed. How had it happened? I violated several rules of racing success. I hadn’t run long in weeks. I didn’t taper. I worked out hard the day before; my legs were tired going into the race. I ate junk the day before. I got barely 5 hours of sleep. I sacrificed sleep to drive to the race on race day. I didn’t eat my usual breakfast the morning of the race. I meandered through the early miles. I stopped at a porta-potty. Yet, somehow, despite the odds, I ran the fastest half marathon I’ve ever run. It’s hilarious and sad at the same time. I wonder what I could have run had I taken the race seriously. But, what if my leisurely style is the reason for my success…we will never know.

I stumbled through the finish line chute, picking up my orange, banana, and water. I got my medal. I even managed to find my friends and reconnect with them for the amazing Karmin concert at the finish line. It was a great race and a great day.

Overall, I loved the Rock N Roll Providence Half Marathon. It was well organized, wonderfully run, and had a really special, gorgeous course. I will definitely run with Rock N Roll again and I will be at Providence next year, hopefully ready to race.

Want to catch a glimpse of the glamorous life of a runner of the Providence half? Check out this great, 2-minute video my friend Ray made. It’s on YouTube: Ray’s Behind-the-Scenes Look at Rock N Roll Providence (and is work safe). Learn more about Ray and his running adventures at Running Ray, his blog.

Results can be found here.

Details for Rachel’s outfit, above: Lululemon Run: Swiftly Tech Short Sleeve shirt, Lululemon Turbo Run shorts, Nike Free 2.0 shoes, CEP hat I won in a Twitter contest (it’s a Head Sweats hat), cool finishers’ medal.

Race Recap: Rubber Chicken 5k

Posted on August 17, 2012 by DrRachelRuns

On Thursday, August 16, 2012, I ran in the second annual Oddfellows Rubber Chicken Run 5k. This unique event features a cross country 5k, walk, and children’s race. Proceeds from the race benefit the Oddfellows Playhouse, a community theatre project that provides educational and social theatre programming for young people. The 5k race featured a team division, which some friends and I entered. In the team division, teams of five people averaged their times for one group time. The walk was non-competitive and open to all.

Check in was well managed. I waited only a minute or two to get my number, a pretty cool technical t-shirt (with gender-specific sizes!), and a bag. With such a small entry fee, I was surprised at the high quality of the race goodies. The shirt is really pretty fun – one I will wear with pride.

It was approximately 84 degrees and humid for the 6:30pm race start. The race course was unusual. It was a bit of a loop course, but the loops shared a central alley. Perhaps it is more aptly described as a concentric circle course, with one loop run in one direction and the second loop run in the opposite direction. The course was a true cross country course, complete with grassy fields, dirt paths, crushed stone paths, and single track with roots, rocks, and hills. Overall, the hills were mostly rolling and gradual, save for one uphill on single track fringed by poison ivy (so no passing, much to my dismay).

Helpful volunteers were on hand to point the way at tricky intersections and there were two water stops staffed with cheering volunteers. The course was easy to follow, with a helpful white spray painted track. In fact, parts of the course had a continuous spray painted line with arrows, so it would have been quite difficult to get lost. I have run lots of trail races and I must say that this on was possibly the best marked of all.

There was professional timing provided by Start Liner Race Services and a festive finish line. After the race there was great pizza, breadsticks (individually packaged!), and the best cookies EVER. Seriously. I loved the cookies.

Age group winners were announced and received rubber chickens as prizes. In the team category, the top three teams were announced. Winning teams got one rubber chicken, and five certificates for two tickets to a Oddfellows production. I’m proud to say my team, Team Rooster, won third in the coed division and two of our team members placed in their age groups.

Overall, I loved the Rubber Chicken Race. It was highly organized, well managed, fun, and fast. Times were good overall even with the heat and the course was enjoyable to run. I would highly recommend it!