Running hacks

Linking up with April, Patty, and Erika for Tuesdays on the Run.

This week's topic is Running hacks!

I have to admit, when I first saw the word "hacks" my first thoughts were that of severe coughing (e.g. hacking up a lung) or gaining unauthorized entry to some kind of data (hacking into a computer). But then, I realized the topic was probably more geared towards "tips or tricks" hacks. That makes a lot more sense. =)

Goodness, there are probably thousands of running hacks out there. The great thing is that it's a neverending learning process with discovering new hacks. =)

Here are ten hacks that are sacred to me:

1. I study a race's course map in advance. I familiarize myself with the aid station placements, frequency, and offerings. I also look at loops/turns/end points and hills so I can plan accordingly and run the tangents, etc. Even if the race claims to offer GU or similar on the course, I always bring my own just in case.
2. I keep a prepacked pouch with things like GU, Bodyglide, hair ties, bobby pins, safety pins, sunscreen, lip balm, band-aids, salt capsules, pretzels, etc. Then I just toss the entire pouch into my gear check bag along with whatever else I might need for that specific day. It saves a lot of time not having to repack everything each time. Also, if possible, I don't use the race-issued bag for gear check - I use something unique to make my bag more identifiable.

   

   This might be the ugliest bag I've ever seen... but it would be really easy to identify if it ever got lost!

3. When I get bored of running the usual course around my neighborhood, I try running the same route in reverse. Alternatively, I'll find a way to change things up midway. E.g. do part outside, part on the treadmill; change my shoes midway; vary up the fueling options.
4. I enjoy listening to music while I'm running, but these days I don't listen to it the whole time, if at all. Instead, I'll reserve it for when I need a motivational boost to help myself get through those tough final miles.
5. I lay out and prep ALL my gear the night before. This could even include loosening my running shoelaces, laying out the utensils and ingredients for breakfast, and pinning my bib in advance. (I've learned the hard way how tough it can be to pin your bib on straight when you're rushed or nervous, LOL.)
6. Negative splits are always my goal. It's better to start out slow and speed up in the end than it is to start out fast and then die in the second half.
   
7. I work on hydrating well throughout the entire day before a run, not just right before. For important races, I'll try to work on staying well hydrated starting several days in advance.
8. Strength train (core and hips/glutes), stretch/foam roll, and cross-train.
9. Bodyglide, Bodyglide, Bodyglide - and never try anything new on race day. I always do several practice runs in my entire race outfit and with my fueling strategy before race day.
10. Lung capacity improves more quickly than your joints/muscles do. Easy/rest days are really, really important. This is another lesson that I've learned the hard way.
    

Your turn! Please share with me your most sacred running hacks!

Cinco de Miler race recap

This past Saturday I ran the Cinco de Miler for the first time.

My original motivation for this race was purely that I liked the race shirt and medal. However, due to an unpleasant weather forecast and inconvenient-to-me logistics, this was yet another race that I seriously considered DNS-ing. Once again, I ultimately didn't want to waste a perfectly good registration fee. So again I found myself reluctantly preparing my gear for what was probably going to be another rain-soaked morning.

It rained pretty hard the night before the race. When I got up that morning, the city was blanketed by a thick layer of fog with poor visibility. But, I was relieved to see that it wasn't raining! I dutifully ran out the door for the two-bus trip down to Soldier Field.

Here are some pictures that I snapped of Soldier Field enroute to the race festivities:

As you can see, the weather was very overcast. Temps were in the lower 50s, but gusty winds made it feel much colder. One of the parking structures had an indoor restroom, so I made a stop. While inside, I reveled in the few minutes of protection from the elements. Ahhh, heated bathrooms!

I arrived on site with a lot of time remaining before the start, so I wandered around for a bit taking pictures. I got a horchata sample from a vendor, then took an obligatory cut-out picture (don't laugh, I know I look funny):

Check out the course marshalls decked out in sombreros:

This was the view of Soldier Field and the fog-covered skyline from the south tailgate lot:

You can't tell in the picture, but many runners were wearing Mexican-themed outfits and costumes. Very festive!

Since it was so cold, I wanted to keep my jacket on as long as possible. I waited as long as I could to drop my bag off at gear check. Then I dashed over to the starting corrals and squeezed my way in.

The race director made announcements warning everyone of rough patches and standing water on the course. He warned us to be especially careful going underneath the McCormick Place tunnel, which was not very well lit. Good to know.

The organizers played a cheerful recording of the Mexican national anthem which drew spirited "Viva Mexico!" shouts from many runners. Then, we turned around to face the American flags at Soldier Field as the U.S. national anthem was played.

During this time, what appeared to be a remote-controlled flying camera was zooming back and forth over the starting corrals:

It was funny watching the little contraption buzz around. I followed suit with many other runners who were jauntily waving and posing for the flying camera.

Right on time, the gun sounded and the runners took off.

Almost immediately, the course went underneath the McCormick Place tunnel. As warned, it was indeed dark, with bumpy asphalt and puddles of water. Most folks were moving through with ample caution. I lost the signal on my Garmin, too.

After we re-emerged from the tunnel, I tried to settle into a good pace. I hadn't done any warm up, so I was feeling cold and clunky.

The Mile 1 marker came up quickly with an aid station and a mariachi band.

This picture of the mariachi band was actually taken pre-race (unfortunately I didn't get a picture of the band on the course)

Other than my knees feeling creaky, I started feeling better during Mile 2.

The course was an out-and-back on Lake Shore Drive and the lakefront path. As we made the turnaround at Mile 2.5, we were hit by a wall of wind. Yikes! I averted my gaze from the big waves crashing along the shoreline. I could only focus on fighting the wind while trying to make sure I didn't lose my hat.

I was displeased seeing my Mile 3 and Mile 4 splits getting progressively slower. Mile 4 felt like it would never end.

In the final mile, I told myself to make it my best of the day. There were two women on my tail who kept saying, "We're almost there!" (even though we weren't). I didn't want them to pass me so I kept speeding up. Then, in the final quarter mile, some runners who had already finished were yelling, "There are churros at the finish line! Go get the churros!" That got me into a sprint. =)

My final time was 46:59. Here are my splits:

Mile 1: 9:40
Mile 2: 9:24
Mile 3: 9:27
Mile 4: 9:30
Mile 5: 8:58

Time for the post-run fun! Here is the super cute medal (one of my all-time favorites!):

and here is the awesome selection of food and drink:

Horchata, tamale, churro, and chips/salsa.
Yummy yummy!

In addition to plenty of beer for the adults, there were lots of family-friendly activities. I saw inflatable bounce-houses, photo opportunities, more music, and several pinata zones.

This girl took several strong swings while facing the wrong direction.
She eventually got some assistance. =)

In summary, the Cinco de Miler was an awesome event! It was very well-organized and I really loved all the swag and entertainment. It was really too bad that the weather was so cold and windy. Even so, this didn't dampen the enthusiasm of many families who were having a marvelous time at the fiesta.

This was my first time running a race put on by RAM Racing and I thought it was fantastic. I am already looking at their other offerings for future race ideas. Maybe the Bucktown 5K in September? Probably the Hot Chocolate 15K in November, too. Choices, choices!

My next race: the Sunburst Half Marathon on June 6

A little bit of randomness

Inclement magnet
The race-weather gods are poking fun at me again. Yours truly is running the Cinco de Miler this Saturday. Check out the weather forecast:

I seriously need to figure out how to put my rainmaking penchant to better use. Sigh.

Incidentally, some other runner friends have shared their penchants for blistering hot weather whenever they race. I wonder what would happen if we ran the same races together. Would we cancel each other out? Or would we just create a veritable steambath sauna?!?

Music influences
Thanks to seeing the Blackhawks' amazing playoff pregame ice display, I've got a couple of new additions to my music playlist. No surprise where my inspiration comes from, eh? Check out the videos:

I love collecting the songs played at the United Center. Listening to them reminds me of the electrifying atmosphere at Hawks games. It's a great way to get myself fired up whenever motivation might be lacking.

Maximization
I almost always pack a lunch for work. Yesterday, though, I had a huge craving for Chipotle - so I left my lunch in the fridge and went to indulge.

Has anyone ever seen the tips on how to get huge portions at Chipotle? I don't use every single suggestion, but thanks to that list I have definitely upped my value proposition. (One other tip I would add to the list is to ask for a mixture of all the salsas instead of just picking a single one.)

Trick Questions
I am taking a training course next month on effective communication, focused on how to think on your feet.

The course prework asked us to come up with tough questions that we've frequently been asked. I have been scratching my head trying to think of examples.

It's to the point where I am actually considering submitting: "What are tough questions that you've frequently been asked?" as one of my examples. =D

Gender shoes
I have seen women wearing men's running shoes several times in the past. I've even done it myself a few times. This is mainly because I have wide feet and men's shoes are wider in general.

I've never seen it the other way around, though... until recently.

I wear these Mizunos:

so imagine my surprise when I passed a male runner wearing these exact shoes.

Granted, these shoes are a fairly gender-neutral color. However, I still did a double take when I saw them. I wonder why he chose to wear women's shoes?

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Linking up with Amanda's Thinking Out Loud Thursdays.

I have a dream

Inaugurally linking up with Deb for her Wednesday Word series.

This week's word is "Dreams."

Here are some of the health/fitness things that I dream of, in no particular order:

• Running completely pain-free and without fear of injury 
• Not having to do physical therapy exercises anymore
• Running a sub-20 5K, a sub-2 half marathon, and a sub-4 marathon 
• BQing
• Running all of the World Marathon Majors 
• Never experiencing blisters, chafing, or black toenails ever again
• Having an endless supply of running shoes and gear to play with
• Being able to do an unassisted pull-up and chin-up, and being able to do a series of real push-ups (i.e. not on my knees)
• Wearing shorts that don't ride up on me and underwear that doesn't create wedgies

• Breaking the tape at a race
• Refundable race registrations and/or never having to worry about race lotteries/sell-outs
• Not being intimidated by hills
• Being able to eat all the desserts, deep dish pizza, junk food, and fried foods that I love without gaining weight or having my stomach revolt in full-scale hubris
• Never struggling with motivation, fear, or self-doubt
• Never running out of battery on my Garmin or music source, and being able to completely trust my Garmin
• Getting weekly massages
• Having good weather for all races - no more racing in monsoons, derechos, or extratropical cyclones
• Never being sleep-deprived and never having trouble falling asleep the night before a race 

To para-quote that guy from Pretty Woman, "Some dreams come true, some don't, but keep on dreaming. Always time to dream. What's your dream?"

Take Time Tuesday

Linking up with Katie for her monthly Take Time Tuesday, where we share the things that we are grateful for.

I say during every Take Time Tuesday that I am grateful for my amazing friends/family/coworkers; my health; my home; and all the amazing resources I have at my fingertips. This bears repeating because it is perpetually true.

These days, I am also grateful for:

Warmer days ahead
The local festivals, events, and activities are rolling in and I couldn't be more excited. I've got dozens of things in mind for the coming weeks. Here are a few items on the list:

• Visiting the Randolph Street Market
• Getting a summer pool pass to the Chicago Park District and going swimming, preferably outdoors!
• Visiting lots of restaurants with alfresco dining areas
• Trying stand-up paddle-boarding again
• Going to see the Chicago Symphony Orchestra perform Disney's Fantasia at the Ravinia Festival (on my birthday!)
• Going on a architectural kayak tour
• Checking out lots of food trucks and farmer's markets

By the way - this blog has become one of my favorite sources for cool things going on in Chicago.

Divvying it up
My Divvy bike-share membership is the best investment ever. It has made getting around so much faster, easier, cheaper, and more efficient. I am thrilled to hear how much the program is continually expanding, too. Things like race packet pickups held in inconvenient locations used to be really frustrating. Now, I can just hop on a Divvy bike and zip on over. It's a total game changer.

I plan to use the heck out of my membership in the warmer months!

Two S's - strength-training and speedwork
I credit these two things for making a huge difference in my training mojo. I continue to be enamored with strength-training for the quick and effective results that it has yielded for me. And I currently have the highest motivation I've ever had to stay on board with weekly speed sessions.

My passport
One of the most valuable things that I own. It literally opens up the world for me. I'm looking forward to adding a Korean stamp to my passport next week.

Flexibility
The calendar is getting a little haywire with all the travel plans, family functions, work deadlines, races, and other commitments. I am grateful that several folks, most notably my mom, have been so accommodating to help fit everything in.

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Your turn! What are you grateful for right now?

Ultimate Coffee Date - May

Linking up with Coco, Deborah, and Lynda to share what I would tell you if we were having coffee [or insert beverage of choice] together.

Since it's Saturday morning, my beverage of choice is orange juice! (I actually drink OJ at any time of day or night - not just on Saturday mornings. But we'll roll with it. =D)

If we were catching up over orange juice, I would tell you:

I'm volunteering at a fundraising gala this Thursday called Taste for Life.
The gala is hosted by a local women's shelter called Apna Ghar. My company has partnered with Apna Ghar on a number of functions, and this event sounded like a really fun way to get involved.

Chefs from all over Chicago will provide food tastings featuring the color purple (which is the color of Domestic Violence Awareness Month). Guests get to vote for their favorite dish, for which the winning chef will receive recognition. Additionally, there will be raffle prizes, live entertainment, and music.

My volunteer duty for the evening will be to sell raffle tickets. I have to admit that I am a little nervous! I've never been good at selling things. (For the record, I don't enjoy when people try to sell things to me, either). When I was a child, I had trouble selling Girl Scout cookies, doing bake sales, etc. I am hoping that since this is a fundraising event, the attendees will be more open to buying.

Beyond the nerves, I am really excited to get dressed up and experience this event!

NFL Draft Town in Chicago is quite a spectacle.
I went to the festival on Thursday night with Rose, and will be going again today with Adam. The festivities are a lot of fun! The city has really outdone itself.

I took a TON of pictures. Here are a few highlights:

Top Left: Hanging out with a Lombardi Trophy. No big deal.
Top Right: The Chicago skyline lit up for the NFL Draft.
Bottom Left: Rose and me
Middle: Selection Stage
Middle Right: Me with Bears kicker Robbie Gould
Bottom Right: Me getting an autograph from Steelers legend and Hall of Famer, Mel Blount

I tried some new speedwork and it is no joke.
For a long time, my go-to speedwork interval sessions included a 1:1 ratio of tempo to recovery. Xaarlin advised that I might get more bang for the buck with longer intervals. She suggested speedwork intervals of 3:30 tempo, 1:30 recovery.

I've tried the longer intervals twice now. Wow, it is a tough workout! That 3:30 can really seem like eternity, especially after about the 90-second mark. Comparatively, the 1:30 recovery feels like it ends in a flash. So far, I've only done four repeats during each session, which feels like plenty. It'll take me awhile to work up to five or more.

As grueling as these interval workouts are, I feel fantastic afterwards! We'll see if I can keep up the momentum. I want to run a sub 2:10 half marathon this year and I am hoping these efforts will pay off.

I'm trying a heart rate monitor.
At Maggie's clothing swap last weekend, Bethany brought a couple of extra heart rate monitors that she had received for promotional purposes. I was happy to snag a new one. (The heart rate monitor that came with my first Garmin has long since died.)

I tried out the new monitor this week. The instructions said to wet the sensors a bit before putting against your skin. As a result, I kept visualizing electric currents running through my chest. This is not a pleasant image. It doesn't help that the monitor has blinking lights on it, too.

I was self-conscious that those blinking lights might show through my shirt, leading other people to think I was some kind of maniacal robot. I tried to overlap the monitor with my sports bra.

Electricity-prompted paranoia aside, I was fascinated by the data analytics that the monitor produced. It'll be interesting to see if and how the numbers change over time.

Adam and I are celebrating our fifth wedding anniversary at the end of the month.
Time really flies! We haven't figured out what we're going to do to celebrate. Maybe just a weekend trip up to southwest Michigan? We'll probably have to keep it low key because there's actually a lot of travel in the calendar this month. And...

Timing is everything.
Adam's family is hosting a reunion later this month in Pittsburgh. From what I understand, this is the first reunion they've had in at least a decade. It sounds like it's going to be an incredible shindig! But, as timing would have it, the festivities begin less than 48 hours after I get back from Korea. What are the odds?

Speaking of which...

I need to start figuring things out for the Korea trip.
Helen and I have had a few conversations over IM about high-level plans. Beyond that, I haven't thought at all yet about what to bring or what to see and do, etc., etc. Time to get my butt into gear. I am really excited to go!

What would you tell me over coffee and orange juice?

Five Things Friday

1. Local neighborhood barre
I just found out that Pure Barre is opening a studio near my home in the West Loop! The targeted opening date is sometime this summer. This is fantastic news! In the past, I've spent a ton of time traveling to different neighborhoods for classes. I have nomadically bopped around at least a half-dozen studios through ClassPass, Groupon-type deals, and promotional free classes. It'll be great to settle into ONE studio. I can finally sign up for one of those new-client membership deals without worrying about getting enough usage!

2. Chicago Cultural Center
This building is officially one of my favorites within the city of Chicago. Look at the gorgeous interior:

I learned that the Chicago Cultural Center was the city's central library building before Harold Washington Library opened in 1991. What an amazing space it would have been for a library!

3. When life gives you lemon bars...
Many thanks to Esprit de She and Luna Bars for giving me samples of Lemon Zest and Chocolate Salted Caramel Luna Bars!

I haven't tried the Chocolate Salted Caramel yet, but I am already hooked on the Lemon Zest flavor. I think it is the perfect blend of sweetness and tangyness. It was so yummy that I went onto Amazon and created a subscription order.

You know that marketing strategy where companies give out product samples hoping that consumers will get hooked and buy more? Yeah, I am the case study. Guilty as charged.

4. Still trying to be perfect
Check out my YTD mileage log!

Awww, yeah. Still perfectly on track to hit 750 miles for the year. The perfectionist in me lives to fight yet another month! Thankfully, I didn't have to go on another last-minute tear to meet my mileage quota in April. =)

Although, there will be some changes starting this month. I have been a very, very long-time user of the Runner's World online training log. I was unhappy to see this:

Unfortunately that data export option works only if you want to transition into the Training Peaks app. However, I don't find Training Peaks very user-friendly. Therefore, I am planning to start using Running-Log.com as my new training log starting today (unless anyone has suggestions for other free online logs?) It is the end of an era!

5. Pets for Vets
Capitol Nutrition asked me to tell you about their Run for Vets 5K on June 6 in Orland Park, IL.

The goal of Pets for Vets is to help heal the emotional wounds of military veterans by pairing them with a shelter dog. Capital Nutrition is also working with the Disabled Patriot Fund to assist local veterans in financial need.  Dogs are welcome to participate in the race, too!

I think this race goes towards some really great causes. If I wasn't already running the Sunburst Half Marathon in South Bend that day, this would be a race I would love to do. I have long been a supporter of animal shelters. Additionally, my awareness of military veterans' needs has also been growing recently because of my brother-in-law, David, plus several other friends who are vets. Not to mention that Memorial Day is right around the corner.

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Linking up with Heather, Katie, and Clare.