"Getting Old and Slow" :)

Here's your weekend update -
Wow, another amazing - full of laughs - "Runwell Road Trip" to OKC! We had a wonderful support team made up of Keith, Amy, Shawn, Billy, Todd, and Melanie. They came on this trip to help cheer us on. Let me say this - Jhovany, Teddi, and Theresa have all grasped the importance that what you eat does make a difference of how strong you run. These guys have turned it up a notch or two. Cleaning up their eating habits, losing weight, and cross training have made each one of them a stronger runner. They have knocked out some PR’s in the last few months and have no intentions of backing off! Not a bit. Teddi ran an amazingly smart race! Bill, Mg, and I gathered around her - hoping to pace her to bust 2:05 (her PR is 2:08). Also keep in mind, her first half marathon was like 2:40-ish a few years back. That's when she walked and cried the last half. She had jokingly said that she felt like a "Pro Kenyan Runner" surrounded by her pacers in a big race. And just like in the big races, the pacers fell off one by one. LOL. I was the first to drop back at mile six - I just didn't have it. Teddi was strong and smart! She kept her pace at 9:30 to 9:40 for the first 3 miles, from 3-6 she was running 9:00 to 9:15. She kept turning it up a notch, as Bill and Marcus both lost her somewhere around mile 10. She finished with a 2:03. Theresa had been sick and hasn't run much in the last few weeks, finishing 7 seconds before Teddi. Dawn managed to PR by 2 minutes, which includes her tripping a few ladies at the start of the race and having a major fall at mile 6 - scrapping up her knee, elbow, and hip. But she jumped up and finished the race (No Doubt - She is a Runner)! Tonya came in strong without passing out J. Jhovany ~ Jhovany - We all know he has been focused on this goal. He earned his PR by really working hard the last few months for this RACE! It paid off! I ran into Jhovany after I finished. I ask how he did and he said - 1:56 something. I asked him if he did better than 1:56:05!?! He said no. I offered him no "High-Five", no "That’s Great", or even a "Boy you just knocked off 7 minutes from your last time!" Nope. Nothing. In a very mature way - all I did was Stick-Out-My-Tongue, while jumping up and down cheering "WELL YOU DIDN”T BEAT MY PR!!!!! Which is a 1:56:05! Still dancing, After a few minutes, Jhovany returned with a distinct glow of satisfaction in his Eyes - It was then that he proceeded to push some piece paper in my face that read, "Jhovany Bonilla's Finish Time was 1:56:04! It turns out, that he had, in fact, beat my PR by a second - ONE FULL SECOND! Now that's funny!
And the Race Times are:
Jhovany – PR 1:56:04 8:52 pace
Mark O – 1:56:04 Pacer
Novle - 1:56:04 Pacer
Theresa - 2:03:30 9:24 pace ...x
Teddi – PR 2:03:37 9:26 pace ...x
MG – 2:05:18 9:35 Pacer
Nikki – 2:06:22 9:39 Pacer
Bill – 2:06:58 9:41 Pacer
Tonya – 2:17:26 10:29 pace
Dawn –PR 2:33:00 11:41 pace

Confessions of a coach -19 "Grand Slam"

Austin Recap:

Everyone knows Austin is called Hill Country, so the Austin Marathon is one tough course. The rolling hills start at about mile 7, for the runners doing the half marathon the course tries to finish them off with the biggest and meanest hill of them all - right at mile 12. Yep, mile 12! For the Marathoner's, they get a fairly good beating from miles 7 through 19. Marathoners have to push past some inclines all they way until about mile 24. However, at that point, going up or down a hill feels the same. With all that said, the Austin hills didn't stop a few of our Runwell Runners from hitting some nice PR's (personal best) and few hitting PW's (personal worst) LOL.

Jay smoked up the hills finishing his race at 1:50 taking off 5 minutes from his last 1/2 Marathon Race.
Jhovany followed right behind with a PR of 2:10 taking off 4 minutes!
Molly still recovering from the Houston Marathon she just ran, felt every mile coming in at 2:09.
Marcus showed up 15 minutes after the race began - LOL - Which means he started behind the walkers, and got to fight his way through the crowd for several miles. Finishing at 2:08. Not a PR or PW.
Mark O. ran 1:32 - he will nail a 1:27 to 1:32 every time. The boy is a running machine!

Nikki's Recap:

Start: Not feeling any fear nor excitement, I really just wanted it to be over - just get it behind me. I've run the Austin Marathon 1/2 a few times, so I know it's not a user friendly course. :) I still love the race and will be back next year to run the HALF! That's right, the HALF!

Start to Mile 6: Feeling just OK. Not feeling strong, but trying to listen to my body. I didn't wear a watch or anything!

Mile 6-9: I was feeling a pull in both of my calves. At mile 8, there is a really mean hill, and I had to walk because my calves locked up.

Mile 9: I stopped to stretch out my calves. Also, I needed a minute to think. I had a serious decision to make. The Half Marathon splits at mile 10, and I knew at this point, I couldn't run anywhere close to my pace and running up any of these hills was absolutely out of the question. So, do I throw in the towel, do the half, or take on this marathon walking/running the next 17 miles - Knowing I would be lucky to come in under 5 hours.

Mile 10: Decision made! I need to finish what I started and make the best out of what I had to work with! I had to walk all hills, but in between hills, I would run and allow myself to stop at each mile marker and stretch. The mile markers were a bright lime green color, so I would be looking straight ahead and trying to get my banged up body to hold on, until I saw the next bright green mile marker. I was let down a few times, school zone markers there are in the same bright green color! I was thinking that's really a mean trick - LOL

Mile 14 - 18: I really started to have fun with the other runners, most that are at the back of the pack. They either normally run 12-13 minute pace or they are runners fighting their way through a marathon with mental or physical issues. There were about 20 or more runners that I ended up sort of bonding with. They would run past me, and then start walking. I would pass by them and then I would walk. We started making funny comments and tapping each other on the back as we would pass each other saying, "I'll see you in a minute" or "tag your it". I met several like me, doing the "Marathons of Texas" challenge. We would walk and talk, questioning why did we want to do this in the first place. My favorite quote of the race came as I was standing in one place for so long, that a runner came up and high-fived me saying, "Thanks for being out here all day volunteering". I said, "Hey!" and pointed at my bib. We both got a big laugh out of that one.

Mile 18-19: I had to stop and lay on someones grass. Really bad charley-horse with a little cursing fit! Of course, my fellow runners did u-turns to come back to rescue me. Some helped me stretch them out and offered their water and electrolytes! Runners are the best!

Mile 19-24: About the same as above - just having fun and working on getting to the finish line.

Mile 24: Mark O. and Molly were waiting for me. They were a little worried about how long I had been on the course. Up to this point, I had been in pretty good spirits. But now, mentally I was starting to hit the wall and really ~ really ~ really wanted to see the Finish Line.

Mile 25: Jay and Jhovany were waiting for me. So by now, I have the whole Austin team running me in to the finish. Jay was coaching me, like I did with him at the White Rock Marathon. Can you run to the stop light, can you run past that building. I'm started to feel a little overwhelmed with emotions. I'm feeling all three marathons now! The crew waited for me and they had to wait a long time, and now they were coaching me, guiding me to the finish line - like I have done for other runners so many times. Its a good and humbling feeling. But now is not the time to start getting all teared up. I still have 1.2 LONG MILES left to go.

Miles 26.2: Done - 5:17:55 @ 12:09 pace a "PW", my slowest ever - However, my funnest ever! I/m not feeling anything right now. I was just happy to have all three behind me. I got my medal for the Austin Marathon and Molly reminded me to go pick up my Grand Slam Medal. All I wanted was to get to Starbucks and lay down at our hotel. I picked up the Grand Slam Medal, I looked at the medal and said, "hmm...where's the closest Starbucks" LOL.

My body is hurting badly. I'm running fever and getting up or down is quite a scene. I look and feel like a 120 year old person. Seriously, I could use a cane! I didn't feel much of anything on Sunday, right after the marathon. I think my body was in too much pain. But Monday, on my way to work, I started to feel really good about what I did. I completed all three freaking marathons in 90 days. My goal was to run all three without be injured and to get mentally stronger at that distance. Once again, through running, I started and finished something that once seemed impossible! And that feeling is overwhelming! I love Running!



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Confessions of a Coach 18 - "It's Time!"

Confessions of a Coach 18 - "It's Time!"

Well, we are almost to Race Day! Wow, what a journey it has been. It is a true honor and joy to get to run with each of you! I'm amazed by all of you. A "Big Thank You" for letting me Coach you and for trusting the process. I've been blown away by your commitment! It takes a lot of heart to run and to take care of yourself. Give yourselves a Big pat on the back for a job well done! Some of you have gotten injured during your training, and I've been very impressed with your ability to back off, change plans, and to take care of yourself while recovering. Part of being a real runner is learning your body and knowing when to stop - it's about taking care of yourselves. There's always another race and another goal!
OK, since I've had my rear end handed to me, more than once, in my training for the last several months, I now have new wisdom to share about racing. :)- I want each one of you to take a minute to reflect on where you came from when you started your training. I remember a lot of you were barely able to run a minute before gasping for air... NOW you are about to take on 13.1 to 26.2 miles :) Goals are good, but don't let them rule your run! I've always said, I love training for a marathon more than I love the marathon itself. It's true, the bond that you make with your running buddies exist without a word being spoken is priceless! It's hard to explain the joy of running, but I know I have a love and hate relationship with it. Running pushes you to your limits and then some! It can build your self-esteem and humble you all on one run. You'll make the promise to yourself that you will never do another race again and the next thing you know you are standing in a race corral, excited to run once more - Running/Training is a journey and can be quite unpredictable! Running buddies are great, and for most of you this your first big race, but don't feel committed to anyone but yourself. In other words, "Run your own Race!"



Race Day - Tips!
1. Be sure to start slow - you've been trained that way! :) For all of our workouts: hills, speed work, and long runs, I have forced you to start slow, warm up, and then go! If you try to change that on Race day - you will pay for this - your tail end will be handed to you and you will end up missing out on the Fun of the Run: So, start Slow! Let the run come to you, instead of you chasing the run!
2. Line up in the corral at the right location! None of us should be up front or even near the front of the race. Its doesn't matter, you will be chip timed anyway! :)-
3. If you need to stop, slow down or walk, move to the right of the road. Don't make runners struggle to get around you.
4. Say "Thank You" to all the police officers, volunteers, and the folks cheering you on! Especially if you are struggling. Getting out of your head will definitely help you! Being kind to others during the race is one way to do that. The Volunteers are priceless! They will be standing for hours, handing out water and offering kind words of encouragement! So thank them as much as you can. Running with a kind heart will absolutely affect others. The energy we put out during a big race is powerful - so send out some Joy!
5. Leave the iPods at home! Take all the race in. Enjoy the sound of the cheers or my favorite part - the rhythm of our feet hitting the pavement!
6. I can't believe I'm writing this one: Do not take a smoke break!
7. If you keep watching your watch...Take it off and throw it away! Seriously, just check it at mile markers, but if you start to feel let down, obsessed or frustrate with your time ... turn it off - let it go!
8. Be sure to refuel yourself and again don't try anything new!
9. Take it one mile at a time.
10. This race benefits the Scottish Rite Hospital. Try to remember that you're running for the kids. Your getting to do something that a lot of them might never get to do! So be grateful and mindful because we get to be the ones out here doing something we were born to do - "Baby, We Were Born To Run!"



*Notes to my runners!
Relay Team - Have Fun! Do not run by the marathoners - laughing, jumping-up hitting streets signs, and trying to high five the crowd at mile 19+. LOL
Half Marathoner's - You guys have been trained on a lot harder courses than you will actually run during this race! We have been on top of 13+ miles a few times! Remember to start easy - you need to run the way you were trained. But when you hit the 10 mile marker at the top of Katy Trail...it really is "All Down Hill" from there - "Run 'Till Ya Puke" Think about all that hill and speed work you put in - Just go for it! Enjoy your run. You're going to surprise yourselves!
Marathoner's - By now, you all know I'm not a candy-coated type of gal! It's going to be some work! A Marathon is threes time harder than a Half, but only twice the distance - crazy, huh. For most of you, this is your first Marathon. SERIOUSLY - your only goal should be to finish...upright! :) Now I'm going to say this LOUD and CLEAR - Start off at a SLOWER PACE than you want to!!! This will be very hard to do. You will be surrounded by 20 thousand runners and it's SOOOO easy to get got up in the excitement and go out fast. At the time, it might feel good, but you will pay a price once you start hitting the high mileage. You will hit a Wall, described by one of the runners in the book "Born to run" as "The Beast" - So, embrace The Beast! ~:) It's True, very True. But it will pass, relax, breath, and keeping moving. The goods news is your body knows and will remember how to get you through some of the toughest part of the Marathon. That's what we've trained on over and over. I know, for a lot of runners, negative thoughts will come at you -Your mind is powerful and it can make YOU or break YOU in a Marathon. So be ready for those negative thoughts -replace them with something positive. I have read over and over that some of the elite runners have their on little Catch Phrases or Mantras that they use to fight off negative thoughts. So, come up with something of your own to use and be ready to use it. Ok, the one I will use when I meet The Beast" is "What would Rocky Do"-LOL The Marathon is both powerful and rewarding, just know what your about to do is a BIG - BIG - Deal! Again Start Slow and Finish Strong -The End result - A good run!

Coach Nikki :)

Confessions of a Coach 17 - "It's Just Mental!"

Confessions of a Coach 17 - "It's Just Mental!"
Well, my goodness - it really is a good thing that I have a great sense humor! I can at least laugh at myself. Jeez, I've been beaten up lately. I just ran the DRC Half and it was by far the slowest half I have ever run! I was OK with seeing Mr. Bill fly by me. I did join in with Marcus around mile 4, but struggled hard to keep up with him for several miles. However, I did feel a little defeated as he took off somewhere before mile 10 and I had nothing more in the tank. I was thinking "well who's next?" - Molly, Ed, Jhovany, and Tanya. I just know that any minute they should be flying by me. I didn't care at this point. I was taken a little back, by Molly's excitement that she blazed by me. She even slowed down a little and shouted "OMG-NIKKI!" to rub it in a little harder. It was funny, because if you know Molly, she is one of the sweetest girls around. She was just so excited to pass me that she couldn't hold it in. Later, I do mean Later, I found humor in that as well. I was thinking the entire race, "What's happening here?" That's a cute little phrase my grandson says all the time. "But really...what's happening here?"
It's all "JUST MENTAL" - that's what I hear from friends and myself. I have been telling myself, "it's just mental". We say that like it's just that easy to change! That's like saying, "Oh, I just need to lose a few pounds". It's a lot easier said than done. So, what do I do? I'm now successfully running as slow as I did when I first start running. So, the thought has been coming to me, "What would I tell my runners to do if they were struggling as hard as I am." I'm feeling really defeated here. I'm eating good - I mean really good. I'm sleeping well and I'm following my training schedule. Now, my life is full of stress and my plate is completely full. But whose isn't!
Now, it is clear that something is not working. Now is the time to make a change. But what am I going to do about it?
The First thing I need to remember is Why I Run and what joy running has brought me. Secondly, I need to change my "Game Plan". Since I have successfully managed to produce my slowest times in years, I need some confidence! - right? RIGHT! For Dallas, I'm going to jump in a pace group that I know I can handle confidently and let the race come to me - instead of me chasing the run. Oh yeah, and try to enjoy the Marathon! Then based on my run and time from Dallas, I will pick a target for Houston and build from there to reach my goal. I AM NOT giving up my goal! I just need a Plan For Success. Because right now, all I'm doing is setting myself up for failure. And that is not what running is about! Next, and yes my body has adapted to the high miles...but am I really recovery in time to race and run another long run? Now, based on all my experience, my body needs time after long runs and races to really recover. From here on, I'm going back to my old way of training - 1 Heavy Week - followed by - 1 Light Week. My body has always responded well to this kind of training.
So, since it's all "Just Mental" and I'm not strong enough to mentally change the way I'm thinking - I'm changing my Actions. There is an old saying, I heard years ago, that states, "You can't THINK your way into right acting, but you can Act your way into right thinking". I need to change my Actions! It's kind of funny that I've come full circle with my training this time around - both Mentally and Physically. It almost feels like I'm where I was back in 2003. For Real! LOL I'm glad I have good sense of humor!


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Run Always. Runwell.

Coach Nikki :)