Interview with an Elite: Elizabeth Turner

I have a special treat for you today- an interview with elite runner Elizabeth (Liz) Turner! 

Liz at the finish line of the Boston Marathon 2013

I met Liz through the Calhoun Beach Running Club, though she races with the Twin Cities Track Club and is part of the Saucony Hurricane elite team. She recently moved here from New Mexico, and she is such an enthusiastic and inspirational addition to the Minneapolis running community. She's friendly to all the runners in our club. At any given race in the Twin Cities, if she's not racing, you know she will be cheering with some cowbell on the sidelines!

Liz racing as a turkey last Thanksgiving

On to the interview! Here are some basic stats about Liz:

Marathon PR: 2:50:12

Half- marathon PR: 1:19:04

Hometown: York, Maine

Occupation: Dentist

Education: Colby College, Tufts University, University of New Mexico

When did you get into running? Have you been running your whole life? What motivated you to start?

Sadly, I didn’t do any sports growing up.  I was very shy and scared to get involved with anything, especially sports since I’m not really athletic.  I joined the track team my freshman year of high school as a sprinter, which is probably the thing I’m worst at!  The distance coach swooped in and put me on the 4x800m relay team.  It was the first time I’d ever felt a part of something, and it was incredible.  From there I joined the cross-country team the following fall, and kept up with indoor and outdoor track.  I ran all three in college as well.  Because of the vision and enthusiasm of my high school and college coaches, I stayed with it.  After college, I was a little tired and took some time off to be a ski bum for a season.  I didn’t run regularly for almost a year.  It took a long time to come back from that, maybe three years before I started feeling like myself again.  That’s my biggest regret, letting the love for the sport fade during that time.  I now run for the Saucony Hurricanes, an elite development group.  I moved to the Twin Cities in January, and couldn’t be more thrilled to be part of something BIG.  We are VERY lucky to live in such an active place!  Between Calhoun Beach Running Club, Twin Cities Track Club, Team USA Minnesota, and all of the other recreational and elite groups, Minneapolis is exceptional in its endurance network!  Seeing many friends and strangers out working hard every day and enjoying it is an inspiration.    

What are you training for now?   

I’m currently training for the Chicago Marathon.  It’s flat, fast, and there will be a lot of women to keep me company at the pace I’m hoping to run.  It was my first marathon in 2008, and I’m excited to go back.

What is your training like: peak weekly mileage, two-a-days, any rest days?

I tend to be a high mileage runner, and that’s not for everyone!  It is just what works best for me.  Yes, I do a lot of double runs because I work full time and don’t have enough of a time block in the morning or afternoon to finish everything and still have a life outside of running.  My coach says that there are four main components to a week of training…1) a speed workout of shorter intervals at 90-95% effort, 2) a longer tempo or marathon pace workout of 80-85%, 3) the long run (which is normally slower and the importance is “time on feet”) and 4) the cumulative mileage and successful completion of the first three parts during the week.  If one of these pieces is off, the others should be adjusted until there is a balance again.  In the past I was doing some weeks at 120 miles per week, but I burned out and never raced successfully.  For this two month cycle I’m comfortably at 100 miles and have been running better.  In the “off season” I cut that back about 20%.  I don’t have a full rest day, but I do try and have one day of single digit slow running.  A normal week looks like this, fast workout Monday, tempo/MP workout Friday, long run Saturday, very easy/shorter run Sunday.  Everything in between is just filler. 

Do you have a coach? What role does he/she have in your training?

I do have a coach currently.  He lives in California and we spend a lot of time on the phone (normally when I’m running!)  I’ve been working with him since January and couldn’t be more excited for the future.  Having a mentor, someone I want to really work for, makes all the difference.  It keeps me accountable, and it makes me want to be better.  I want to make my coach proud of me.  I’ve felt that way with every coach I’ve worked with, high school, college, and post-collegiately.  They’ve all shaped me in different ways.  Having one is certainly not necessary for everyone, especially if you get the same benefits from a larger training group (CBRC what’s up!)

What are your running goals?

My dream for the last ten years has been to qualify for the Olympic Trials in the marathon distance.  To be able to toe the line with the best athletes in the country, many of which have been my heroes for years, and many of which I can now call friends, would be indescribable.  

This has been in my mind for a long time, and it’s sometimes difficult to see “what’s next.”  I think about triathlons, ultras, mountain racing.  Ideally, I’d love to be more involved in youth programs and to play a role in making the sport accessible to kids.  The sport has given so much to me in terms of friendships, travel, and life experiences.  I hope that I can help pass the torch along!

What's your favorite distance?  

The half marathon. It’s a distance that requires a blend of endurance, speed, and mental toughness, but doesn’t wreck your body for weeks afterwards.

Liz WINNING the Cellcom Green Bay Half Marathon in 2014

Tell me about your first marathon experience: 

Chicago Marathon medical tent, having passed out in a wheelchair at the finish line.  I ran 3:26 and though it wasn’t my goal, there was still post-marathon euphoria while lying on the cot.  They kept me in there for a few hours before my family and friends snuck me out.  Lesson was that I didn’t respect the distance.  I went out with an unrealistic goal for my training, thought I could just muscle through to the time I wanted, and paid the price.  But as miserable as it was, I loved it, and couldn’t wait to do another.  I don’t have a favorite race, because they are all so different, but Boston will always have a special place in my heart.

Let's talk nutrition. How do you fuel yourself for two-a-day runs? What are your nutrition challenges?

I think of our bodies are giant science experiments with nutrition being a huge component.  I went through a few years of under fueling, and a few years of over fueling.  Both had detrimental effects on my body, my performance, and my happiness.  Now I tend to eat clean and eat when I’m hungry, because it makes me feel good.  I have a big breakfast, and snack a ton throughout the day.  Fruit, eggs, avocados, fish, nuts, spinach are staples.  I don’t eat gluten and that is a personal choice for other health issues.  I do not have an allergy.  I try and meal prep stuff at the beginning of the week.  I don’t get a lunch period at work, so recently I’ve been making Mason Jar salads.  They keep really well.  I live off of Nuun hydration products, and always carry a few flavors with me during the day.  Nuttzo is another one of my fabulous supporters, a nut butter that is a blend of seven nuts and seeds.  Quest bars have been the most recent addition to my diet and I couldn't live without them.  I don’t get much time to cook, and they make getting adequate protein EASY (20 grams of protein per bar, you can throw them in the oven and they turn into cookies).  They have a huge presence in the weightlifting community, and as a newer product I’m so happy to have found them! 

Enjoying food and drinks with friends and family is a wonderful thing in life, and training isn’t everything.  Food is one of my true loves, and its fun to eat well and share with others.  I have a weakness for corn chips, dark chocolate, wine, and bacon.  Can’t give those up!

What's your favorite way to recover after a race? What is your favorite post marathon indulgence?

Bloody Mary and a good burger with friends and family.  Followed by a vacation.  

Liz cheering as a hot dog at a race in New Mexico

What's your best advice for preventing injury? 

Know your body.  We all have aches and pains, the important thing is recognizing what you can and can’t “run through.”  I can’t say enough good things about my sports massage therapist and chiropractor.  In the last few years have tried to address acute issues before they turn chronic.  Also, if you’re feeling overly tired, or you have a lot of other things going on in your life, take it easy for a few days.  Real life and running both create stress, and stress negatively impacts real life and running.  I’m a big advocate of not stopping completely at these times, since even 20 minutes of activity can increase your serotonin levels, but there’s nothing wrong with slow!

  
How do you cross-train? What other exercises/ strength training do you do to supplement your running?

I wish I had started strength training earlier in life.  That has been a big addition of mine this year, and I’m finally running PRs and times that I was running in college.  I know this is not a coincidence.  Glute strength and core strength are a big focus.  I’m also trying to improve my mobility and strength in my upper body, for running and for overall health.  Everything is connected.  This winter I’m planning on swimming and spinning more, and hopefully some yoga.

What's your least favorite type of running workout? What's your favorite? 

I struggle with very long tempos and marathon pace workouts.  Unless I have company, it’s just tough to remain focused for that long and not get bored!  I love track stuff, 400s and 800s mainly.  Even if there are a lot of them, it’s fun because it’s all broken up.  And everything is better with company, even if you run different paces!

What's your advice to someone who is training for their first marathon? 

Enjoy the process!  Love your training partners and the uninterrupted time you get to spend with them, appreciate the changes of the seasons, be happy your body is sore, treat it well because you put it through some rough stuff.  Some days are tough.  Those are the days that when I go for a run, I think I make the most progress mentally and physically.  Take in the sights and experience of the race, smile at the spectators, and recognize that you are part of a community of people that share a common work ethic and goal mentality.  And then CELEBRATE!

Personally, I have struggled with the pushing through during a race when it starts to hurt. What's your advice for staying mentally strong?

I carry a Sharpie with me, and write on my wrist.  Something visual to remind myself what I need to do.  I have trouble “being here now” and focusing on the task at hand.  Others use a single word, like “believe.”  Another trick I learned from a sports psychologists is to count.  I count to eight, then repeat.  It takes my mind off of the hurt.  The hardest one for me is keeping the negative out and the positive in.  It helps to make a list of all the negative things you say during a race or training, then turn them around so they are positive.  “I’m tired” becomes “I’m well rested and prepared for this.”

If you weren't a runner, what sport would you do instead? 

I wish I knew how to play any ball sport since all the leagues for softball and kickball look like a blast.  Tennis, golf, swimming, biking, Nordic skiing, the list goes on, and gets longer when I watch the Olympics.

If you have any further questions for Liz or you just want to follow along with her quest to qualify for the Olympic Trials, you can do so on Twitter or Instagram @lizzzturner

Thank you SO much Liz for taking the time to share your running life with The Right Fits!

Liz getting help to get her pants on after the Philadelphia Marathon

Past Interview with an Elite: Jenna Boren- read it here

Fitting Debate: Is Long Hair or Short Hair Better...for Running?

Two years ago, I posted briefly about the fitting debate of short vs. long hair with regards to fashion. I received comments then that I should keep my hair long. One comment I remember someone sharing was, "longer hair makes you look younger, shorter hair makes you look older."

At that point, I decided to keep the hair long.  

Yesterday, I went in for a haircut armed with a few pictures from Pinterest, and I told my stylist Nikol to “Chop it off!”

Keep reading folks…no sneak peeks!

The last time I had short hair was the summer of 2007- seven years ago!  I chopped it off in the summer, and then a month later, Dustin proposed to me. 

Here's a pic from the night we got engaged!

Like many brides-to-be, I wanted long hair again for my wedding. The short style lasted less than a hot minute.  I spent the next nine months of wedding planning trying desperately to grow my hair out again as quickly as possible.

By the way- there are no tricks to make your hair grow faster. Those vitamins that are supposed to work miracles? Nope. Didn’t do much for me….

By the time my wedding rolled around, my hair had barely made its way to my shoulders. I ended up using extensions (<--Sunny's on Lyndale is where its at!) on the big day to get the voluminous bun that I was looking for, and it worked out just fine..(Well, until that wedding night when Dustin had to help me take out all the fake hair!)

After that, I just kept growing my hair long, alternating between bangs and no bangs, but no other drastic changes in style.  BORING.

 

BANGS and NO BANGS...

It was time for a change....

Before:

After!

Though this new look is nothing funky or unique, it’s a change, and that’s what I wanted.

And curly...

Side note...I had close to 7 inches cut off and Kol put it in a pony tail for me to donate. Apparently, you need ten inches to donate to Locks of Love so that was out, though I wasn't sure about that organization anyways after reading this article.  It seems like both Wigs For Kids and Beautiful Lengths have good reputations, but I would need twelve and eight inches respectively...Ah! I really should have waited for one more inch! So what should I do with my hair?? 

Now, you’re probably thinking, what does a short vs. long hair debate have to do with a fitness/running blog? Probably not much...I’m stretching it on this one, trying to make it work.

Here goes...Which is better for working out/running- short or long hair?

Long Hair Pros/Cons:

The good...

• Easy to pull back into a pony tail for runs
• Traditionally more “feminine” on what may be an otherwise athletic looking body of a runner (i.e….me and my man arms!)
• Flexibility to vary how you wear it for running- french braid, ponytail, side braids…

The bad...

• Can easily get tangled into a gnarly mess on hot runs
• Takes a long time to blow-dry when you’re crunched for time after a morning workout (For tips on getting ready quickly, check out THIS POST!)
• Frozen braids impossible to untangle after winter runs
• Sweat spraying off your hair onto your fellow runners (most likely will still be an issue for me with short hair…what can I say, I'm a sweater.)

SWEATY PONYTAIL!!!

Short Hair Pros/Cons:

The good....

• Faster blow-dry post-run
• Simple styling post-run
• Less hair- less weight- run faster!! Right? Right…?

The bad...

• Can’t just pull it back into a ponytail when wet
• Can’t pull it back into a ponytail for running. 

...I think hats will help for running. And headbands.  I have a feeling clips and bobby pins will be my new best friends. and fortunately I already have a solid collection of BIC bands.

What do YOU think? What is the “better” style for running- long or short?

Do you have any tips or tricks of the trade to help me with the shorter ‘do?

Stitch Fix #4: Failed Fit...

Okay, I know the blog is more of a running blog now, but the Stitch Fix recaps still somehow are kinda popular...so even though my most recent Stitch Fix was a flop, here is the recap for your viewing pleasure/displeasure.

I have tried Stitch Fix four times now (past reviews HERE, HERE, and HERE.) If you're unfamiliar with Stitch Fix, this is how it works:

1) Sign up
2) Fill out a style profile
3) Personal stylist sends you a box full of clothing and/or accessories
4) You try them on, in the comfort of your own home, where you can pair each item with other items in your closet to see how they would look
5) Anything you don't like, you send back in a postage-paid envelope within three days
6) Keep all five items and receive 25% off!
7) Look great in your new clothes, without the hassle of fighting crowds at the malls

To sign up, you pay a $20 styling fee. You can sign up for just one "fix" and then quit. There is no commitment to continue buying "fixes" or to buy anything at all!

With the first three fixes, I usually kept 2-3 items out of my fix. Unfortunately, my last fix was a complete flop.

I'm not sure what went wrong this time, but I didn't like anything that I received. None of it was terrible, but none of it was the right fit.

Item #1:  Brydon Twisted Seams Striped Tank
Too loose and short.

 Item #2: Downing Striped Knit Shirt
This shirt was fine, just kind of boring. I like yellow, but this shirt was just "meh."

Item #3: Esten Button-Up Sleeveless Blouse
I considered keeping this one as a layering piece under suits or blazers, but it was just too short to tuck in and it would look too sloppy untucked for that purpose.

Item #4:Franklin Striped Side Gathered Short Sleeve Shirt
Again, I considered keeping this top as it was just okay, but I decided against it.

I decided against it because I have a similar color/style shirt from Old Navy (pictured below). Seems kind of silly to keep the Stitch Fix one as well...

There you have it. My fourth Stitch Fix flop. Again, nothing was terrible this time, its just that nothing was awesome. Fortunately, I'm only out $20., but I still think I'll wait awhile before trying it again.

Have you tried Stitch Fix? What did you think? 

Friday Fit Tip: Fitting Remarks from Jeff Galloway at Run n Fun.

It's time for Fit Tip Friday!

Today, I'm sharing someone else's tips- that someone being Jeff Galloway.

Two Thursdays ago, I attended a Jeff Galloway Meet and Greet at the Run n Fun Minneapolis store.

Run n Fun Minneapolis

This event began at 5 pm with shopping, snacks, and an opportunity to say hello to Jeff and take pictures. At 5:30, he began his official "speech". 

He covered these topics:

1) Marathon Training with the Jeff Galloway Run/Walk program 
2) Motivation/Visualizations 
3) Nutrition  
4) Cross training

I'll start with what he shared about motivation because that was the topic I enjoyed the most.

The Power of Mantras:

I have mentioned before that I struggle with the mental side of running. My issue isn't that I lack the motivation to run- it’s my ability to push myself through the uncomfortable and control my negative thoughts during a race when the 'going gets tough...'  (like when the going got tough in the race below...) 

During his speech, Jeff went into the science of the brain a little, discussing how most of the time when running, it's our subconscious brain that is controlling the process. At some point in a race, your subconscious brain has decided "this is hard." 

For me, this is when I start to question myself. I start to question EVERYTHING.  

Why am I doing this? What was I thinking? I can’t run a marathon. I should just quit...

Ah, the negativity!

This is when mantras or positive thinking need to come into play. According to Jeff, this is when you need to take control of your conscious brain to overcome the subconscious. You need to consciously tell yourself that YOU CAN DO IT. YOU ARE STRONG. 

You need to focus on a phrase or "mantra" that allows you to block out those negative thoughts- block out the, "This hurts. I'm slow. I can't keep this pace anymore" and instead, reign in the positive- I GOT THIS.

The mantra that works for you is most likely different than the mantra that works for me. Jeff said his mantra was "Relax, Power, Glide."   He said he'll repeat that over and over again to himself during a race to block out any negative thoughts.

At the Ron Daws 25k this past spring, (which usually kicks my butt with the hills), I practiced using a mantra. "You are strong. You are awesome. You're doing great." I kept saying that to myself OVER AND OVER....I was able to avoid that point where I give up mentally. I didn't set any world records that day, but I did control my negative thoughts by not allowing them any space. 

At Ron Dawes 25k this year...

(For another interesting take on mental strength and running, check out THIS ARTICLE)

Here are few more of Jeff's suggested Mantras:

•My legs are strong

•My heart is pumping better

•More blood in the muscles

•Lactic acid, go away

•More oxygen, lungs

•The strength is in there, I’m feeling it

•Talk crazy to me, right brain

•I feel comfortable-I’m in control

•I feel good-I feel strong

•I’m floating

•Come to me-endorphins

•I’m having fun

...he didn't mention "You're so smart and pretty."

Some of you might not need these mental tricks the way that I do, but I'm an over-thinker as well as a bit of a negative thinker, and I think this tendency is only magnified in running. Even though I LOVE running, it still stresses me out.

Anyways, this was my favorite part of Jeff's chat because it resonated the most with me and my "Negative Nancy" thoughts.

Visualizations

Jeff shared some of his visualizations that help him during a race. For example, he envisions a big rubber band around his waist that he throws/lassos over a person in front of him. He visualizes that this rubber band is now around the person in front of him and that person is now PULLING HIM ALONG. He imagines that he can feel their strength and their pull becomes his pull and just like that…he gets faster!

Sound crazy? Well, I tried it a little bit at the Wedding Day 5k a few Saturdays ago. I saw my friend Rachel 200 yards or so in front of me. I threw my rubber band around her (in my head of course. That might be weird otherwise…) and had her pull me in. 

I think it kind of worked! I ended up passing her towards the end of the race.  I know most people weren't racing this Wedding Day 5k but still...it seemed to help me push it a little bit harder than I would have otherwise. 

Thanks for pulling me with your rubber band, Rachel!

2. Nutrition:

Jeff uses "Super Fruit" to fuel on his long runs, which are tiny dehydrated pellets of fruit, all natural. He doesn't use Gatorade or Powerade, but only water during a race. He doesn't believe in salt packets for regulating your body even on really hot days. This is because he believes that nearly everyone in the U.S. gets plenty of salt in their diet. (He's probably right). Even though he doesn't use GU's or any of those types of fuel, he does regularly get feedback from people that he trains that those work; he said you have to experiment a little to figure out which one you prefer, as its really a personal preference.

3. Cross training:

Jeff said that the only cross training that really makes you a better runner is pool running...or running running. He said he does a little bit of strength training with just a few moves: running in place with dumbbells and some core work (like planks and bicycle crunches). He recognizes the benefit of cross training for a mental break as you are still getting a cardio workout without the stress on your joints; however, he doesn't think it makes you a better runner.

4. The Jeff Galloway Run/Walk Program

Now the finale- the Jeff Galloway Run/Walk Program.

I'm guessing that some of you reading this weren't interested in coming to the Run n Fun event because you're familiar with this topic and have already decided it’s not for you. I don’t blame you! I wasn’t sure if I wanted to hear about a program that I had already heard about and I had already decided that this program wasn’t for me (at this point in my life, that is.) 

Even though I don't think the run/walk program is for me, I do think it has its place in the running community, and I wouldn't write it off completely...and I'm actually glad I listened.

Basically, Jeff's program has all levels of runners figuring out a run/walk ratio during distance running that allows them to finish strong and recover quickly. The idea is that those walk breaks allow your body to recover and then you run stronger when you start running again after the walk break. 

This program works for him. He's a 70+ year old man who runs a marathon a month. He testified about how in April this year, he ran the Boston marathon. A week later he ran the Big Sur marathon, and the next day he was running on the beach in Carmel. Impressive!

I believe him. I think his program is a valid method for people who are running that many marathons a year. I also think it’s a valid approach for newer runners as well. 

However, I had to give him the side-eye when he gave an example of a man who used his program to run a 3:15 marathon. I mean…that’s fast.

According to his story, this man had previously ran 3:15 marathons but was more recently struggling  to attain that goal. He was running closer to 3:45's, as he usually ended up walking/struggling through the last six miles of the race. Jeff "dared" him to try the run/walk program for the entire marathon, with 1 minute of walking after every mile. This man was doubtful, but he decided to stick with it, if only to prove Jeff wrong. And of course....it worked. The man ran a 3:15 marathon walking for an entire minute after every mile.

Now, the reason why I gave that story the side-eye is because that would mean this mean he was walking for 26 minutes of his race, and yet he still ran a 3:15. That would mean that he had to run significantly faster than normal when he was running in order to make up that 26 minutes. See why I’m skeptical? 

If Jeff had told the same story about someone applying that method to run a 4:45 marathon, I would believe it. I think this program works best for those runners who are a 4:30 marathon and up. I get skeptical when I try to wrap my head around this program working for someone who applying this program to a 3:15 marathon. A 3:15 marathon is a 7:26 min/mile if run at a consistent pace.  If this person has 26 minutes of walking built in, this means he was running a 6:58 min/mile during his running. Possible? Maybe...but I'm skeptical.

You can see how Jeff's run walk program is a bit controversial in the running community. Personally, I won't be trying it out anytime soon. Even though I have that 50 state goal in mind, I'm still only running 2-3 marathons a year, and I generally train for each one.  If I were pursuing the 50 state goal the way that a lot of the Marathon Maniacs do, with back to back marathons in a weekend, etc, I probably would follow Jeff's plan, as I wouldn’t be concerned about time- just about completion.

Jeff wasn't pushy about his program, which was nice. He admitted that it’s not for everyone. When he was training for the Olympics or winning the Honolulu marathon, he wasn't following this plan. I think it’s an interesting topic for discussion, and I still found the chat to still be valuable. I also enjoyed hearing from someone who has been running for so many years and has completed so many marathons. If nothing else, he’s definitely experienced!

BONUS QUESTION!

The bonus question that I asked him after his official chat: "What products or gear exists now that you wished would have existed back in the 70's when you started running?"

He said that there a lot of recovery drinks out there that he thinks are really good. 

One of the most important products for runners is one that did indeed exist in the 70's, it just wasn't as accessible- the answer? Massage!

With that said, I think I'm going to call and book a massage for this weekend. Jeff Galloway told me to.

Fits Do Race Reviews: The Victory Labor Day 10k

 This past Monday (Labor Day), I ran the Victory Labor Day 10k.

Per the website, "A Labor Day tradition within the Minnesota running community for 33 years, the Victory 10K, 5K and Kid's Run are set again for 2014. Run a PR on our pancake flat 10K course, blistering 5K course, or both by registering for the Double Header! No need for a sitter, the Victory Races are a family affair. Introduce your little ones to running by signing them up for our kid’s half mile run."

So, yes, there was the option to run the 10k and then the 5k afterwards. My friend Gina did just that, and she raced both of them very well. So impressive! (All this after coming off a 4th place win at a local triathlon on Saturday. Rockstar!) I pushed myself during the 10k, so there was no way I could have raced a 5k afterwards, but a little part of me thought it sounded pretty fun. Maybe next year!

Anyways, the 10k race started at 8 am. It was a cooler morning than it has been, but still plenty humid and sweaty. The 5k race started at 9:30 am on the same course. 

The Course:
The course is advertised as the fastest 10k in Minnesota, and I bet that's true. From the website, "this course is flat, straight and fast! It starts on Webber Parkway near Colfax and proceeds west on Victory Memorial Drive to the flagpole. It then turns directly south to Lowry to the halfway point turn-around and returns the same route, finishing on Webber Parkway near Bryant Ave. USATF certified. Split at 1 mile. The 5K course is flat asphalt, out and back."

The course was an out-and-back, but for a 10k, I liked that. It was fun to see everyone from our running club who was racing, and we were all able to cheer for each other.  The below picture is missing a few people, but as you can see, it was quite a turnout from our club! Way to represent, Calhoun Beach Running Club! 

The course didn't have a ton of shade so it definitely got a little warm when the sun was out, but there were two water stops on the course, which helped.

The race was not chipped timed- only gun timed. This race is part of the USATF racing team circuit and it attracts a VERY competitive field.  The winning men's time was 30:53 (4:58 pace- holy cow!) and the winning women's time was a 36:20 (a 5:51 pace). Unbelievable!

Me? Not quite that fast, but I was happy with my performance. I ran a 48:16, or 7:45 min/mile average.

Here are my splits, if you are curious:
Mile 1: 7:39
Mile 2: 7:45
Mile 3: 8:02
Mile 4: 7:36
Mile 5: 7:56
Mile 6: 7:39
Last 0.2 miles at a 7 min/mile pace (at least I finished strong!)

I haven't done that many 10k's so this was a PR for me, which is always a nice surprise. I really tried to focus on the positive mantras, especially in the last few miles when it started to hurt. I didn't pace myself perfectly, but it seemed somewhat consistent.

Gear/SWAG:
Everyone receives a long sleeve cotton t-shirt. I'm all about the cotton tees now, as long as they are cozy and not enormous. This one seems to be a winner.

I didn't get any pictures, but the post-race food included hot dogs, bananas, Propel Fitness water, noosa yogurt (yum!), fruit punch, and probably more that I'm missing. It was a pretty decent spread for a 10k.

I definitely recommend this 10k if you're looking for a flat, PR course. And if you're looking for a challenge, do the double! 

Tilda Tuesdays: See You at Woofstock this Saturday!

Today's installment of Tilda Tuesday is a plug for a unique dog event that is occurring this Saturday in Minneapolis...WOOFSTOCK!

Woofstock is the annual dog festival held in historic downtown Linden Hills in Minneapolis. This year it will be held on Saturday, September 6, 2014.

Details:

Dogs must be on-leash.

10:00 am to 3:00 pm

Free!

There will be a dog wash, a parade, a 

fashion show for dogs, and vendors galore!

Matilda has been to Woofstock a couple of times, but I only took pictures the first year. That year, there was a small booth for decorating mini-hats for your dogs, as well as someone giving out leis...This was the finished product! 

She looks like she loved it, right? Ha!

Woofstock attracts all kinds of dogs of all different breeds.

I'm sure Scoopy Poo will be at Woofstock again. They are a yard cleaning service that seems to be pretty popular in the Twin Cities. I have to admit their services are definitely tempting as I hate scooping the yard. (Don't worry, that's fake poo in the picture)

Pampered Pooch Playground, Matilda's doggie daycare of choice, is a sponsor of this event too. They play a big part in so many fun dog events in this city, it's awesome!

This Saturday morning, I actually won't have a long run to do as I normally do on Saturdays, as we are running the City of Lakes Half Marathon on Sunday. Therefore, Woofstock actually fits into our schedule, so we'll definitely be there on Saturday.

Matilda hopes to see you there!

Weekly Recap: The Serena Sports Bra and My Note for the Lake Harriet Elf

Happy Labor Day! My weekly recap is a day late, as I wanted to use yesterday's post to share my love for the Minnesota State Fair. I hope you enjoyed it, even though it wasn't really fitness/running related.

I just got back from running the Victory Labor Day 10k, and I set a PR. Pretty excited to be able to update my PR tab on the blog, check it out HERE. I'll have a recap up later this week.

Here's what happened last week in fitness!

Monday: 7 easy miles with Matilda
Tuesday: 9.5 miles at the CBRC with 6 hill repeats (read all about hill workouts HERE)
Wednesday: 1 hour strength conditioning class with trainer Ericka at the Calhoun Beach Club
Thursday: 7 easy miles with Kelly
Friday: Complete rest.
Saturday: 17 mile long run with the CBRC, 6 miles of walking at the state fair!
Sunday: 5 mile run with Dustin and Matilda (I made a quick stop during the run to drop my letter off with the elf on Lake Harriet #summerbucketlist)

After the run, we rode our bikes to SeaSalt at Minnehaha Falls for lunch.

Total: 5 days of running, 1 complete rest day, 1 cross training (biking), 1 strength day

Here's what's happening in fitness fashion:
My two favorite sports bras are the Bitty Bracer by lululemon and the Serena bra by Moving Comfort. Occasionally, the Bitty Bracer still gives me a little chafing under the front of the bra, but I can almost always count on the Serena for a long run. I ordered a few more of these the other day from Road Runner Sports.

Let's be honest, sports bras don't last forever. I try to maintain them the best that I can by washing them on delicate and hanging them to dry, but the elastic still wears out eventually.  I usually watch for sales, as the Serena bra costs about $40 (currently $37.99 at RoadRunnerSports and a few sizes on clearance at Moving Comfort's website for $22.) However, its worth the cost to me to avoid chafing as much as possible.

Well, that's about it from me for the Weekly Recap. I hope you had a great week and you are ready for September!

*Do you have a favorite sports bra that you keep buying again and again?
*Have you visited the tree elf on Lake Harriet?