Race Recap: Orange Blossom Half Marathon

This Orange Blossom Half Marathon & 5k has been held annually in Lake County for Several years.  I ran this one in 2013 and was actually my first half marathon since having my sons.  I remember it being scenic, but so cold and windy running around several lakes.  It was tough and since I was only about 3 months postpartum I was just so excited to have made it out alive, but swore it off from then on out.  Of course when I saw Sommer Sports was offering a big deal on this event for 2016 and they had changed the location, I figured what the heck I should give it another go.  I am so glad that I did!

Registration for this race was on a scale in which the first X amount of people would get the race for $1, the next group would get it for $5, then so on.  By the time I hit register, I think I paid maybe $10 or $15 bucks, so it was a steal as far as I was concerned.  Not to mention I was excited to try a new course and the medal (above) looked beautiful.  I even looked back at the registration page a few weeks before the event and the cost still didn't reach over $50, making this quite possibly one of the least expensive Half Marathons you can do in Central Florida if not the whole state!

Communication leading up to the event was great.  We received several emails indicating the date, time and location of packet picket.  Since the event was over an hour away from me, I was so relieved to see they had race day pick up.  And based on the information on directions and parking they sent out, it looked like it would be fairly easy to get to and park at.

The weather forecast was another iffy one, which is par for the course this time of year.  Though temps were expected to warm up later that day, they were calling for upper 30's to low 40's at the start of the race.  These temps were very similar to when I ran 26.2 With Donna two weeks prior and I remembered how quickly I warmed up once I got going.  So I opted for shorts and long sleeves for this one.  As I do for each race, I lay my outfit out the night before, snap a "Flat Christina" to share on Instagram and with my Moms Run This Town Facebook group and gt ready to hit the hay.

I was coming down with either a cold or my allergies were really starting to kick into high gear, so I was not feeling at 100%.  In fact, by Friday night, I had full blown laryngitis and I was coughing quite a bit.  I figured if I felt iffy in the morning, I would skip the race since I didn't want to make things worse for myself.  When the alarm clock went off at 4am, I didn't really have much time to think about how I felt, I just hopped out of bed, got dressed grabbed my race bag and hit the road.  It wasn't until I was about 3 or 4 miles down the road when I started coughing terribly.  Oh that's right, I'm kinda sick, not horribly, but I certainly do not feel great.  Oh well, no turning back now, let's just go see how this goes!

MapQuest was not kidding, it was definitely over an hour away and when I pulled into the parking area, it was a little shy of 6am.  It was pretty dark out still and a frigid 38 degrees.  The website said packet pickup started at 6, so I figured I would have to wait in my car for a few minutes, but as I saw people going in and out of the banquet hall, I thought maybe they had started early.  Sure enough, when I got in there, they were already doing packet pick up.  They were READY, I like it!  I remember this race being smaller when I ran it back in 2013 and it by the looks of the set up, the ease of parking and the amount of people there at the time, I could tell it was going to be another quaint event.  Those to me, can be just as awesome if not more than the larger races.  It makes it feel more like a family.  Rhere is a lot of excitement for everyone from the first to the last finisher.

I met up with a couple of my MRTT mamas and we headed over to the start area a little before 7am. There were no pace groups for this event, so I figured I should just head up close to the front.  After some announcements, course descriptions and a playing of the national anthem (that cut in an out, oops), the race began right at 7am.

The sun was really starting to come up by then and the temp had also come up some.  The first part of the course took us through some houses skirting downtown and up a hill.  When we finally got up the hill and out of the downtown area, we took a sharp right after a school and then it was a mile or so on a beautiful country road with farm lands to our left.  I could see the sun really starting to rise on the horizon, the air was cool but crisp and refreshing.  This part of the course we had a tailwind and a slight decline, so I was able to really pick up my pace and hit a great stride.

Only mid race pic snapped by a friend of mine.

Around mile 3ish we took another sharp right turn and soon after a left turn.  Here comes the orange groves and the hills.  For about a mile, we ran uphill until we turned onto some clay roads.  I was a little nervous about the clay, but this was actually where I did the best.  It was very pretty running through the orange groves (despite all my coughing and sneezing) and the clay was hard packed and mostly flat.

Once we left the clay and were back on the road, we were also back to the hills.  Mile 7 was actually one big hill and that is where things stated to fall apart for me.  I was keeping an average pace of about 7:35 but to get up that hill, I found myself running in the low 8's.  By the time I reached the top of the hill, my legs and lungs were burning.  Once things finally flattened out, we were faced with a pretty strong headwind.  The saving grace was the course was actually really pretty, tough but pretty.

They took us through a dirt/gravel path for a mile or so then it back on to the original course to head back to the start/finish line.  Knowing how far I had left and what it would look like, I felt relieved and excited.  A little under 4 miles to go, I figured I could kick it into high gear.  Unfortunately, I was wrong...

Those lovely earlier miles that were downhill with a tailwind were now my last miles and the complete opposite as before.  From mile 10 on I struggled uphill with the wind at my face.  The cold/allergies/fatigue situation I was experiencing was really taking over me and I was struggling.  Knowing if I could just keep a certain pace, I would finish under 1:43, so I worked on that.  Not a PR, but a strong finish nonetheless. 

Around mile 11, I could see a shadow of someone approaching to my right.  I looked over my should and she gave a big smile and seemed like she wanted to chat.  I paused my music to say hello.  She was ironically someone I knew through Instagram but had never actually met!  We ran and chatted for about a quarter of a mile, but she was a little too fast for me and all the running and talking got my lungs going again, so I had to pull back while I coughed up a storm.  She ended up finishing a few minutes ahead of me and we met up after.  It's funny how social media and running can bring people together and forge new friendships!  Here we are pictured below and we have already discussed plans for running again soon!

Back to the race.  We passed back by the same school and I knew we were getting close, but it seemed a little too close.  Yep, my suspicions were confirmed when I came upon someone directing us down a narrow trail, which we ran out and back for a little over mile to give us the extra miles needed.  The trail also had our last water stop.  After chugging my last bit of water I realized a couple of things.  First, the water tasted a little funky, almost like chlorinated pool water.  Also, there had been no Gatorade or Gu along the course.  Most distance races offer those at some point along the course so I felt that to be a little odd.  I was at least grateful for the pool water they served us.

As the trail came to an end, we took a sharp right and up a hill.  There was less than mile to go at this point and fortunately, what goes up comes down.  The last little stretch to the finish line was mostly downhill so I was able to kick it into high gear and finish in my typical sprint.  Luckily that last little push got me in at 1:40:58.  It was about a 45 second PR but a PR nonetheless!

The after party was quaint, but they had plenty of food (including full bbq sandwiches for the runners), places sit and a lot of socializing.  The sun was up, it was warming up and it was shaping up to be a beautiful morning.  I was able to meet up with some of my MRTT mama's as they were coming in and spend some time recapping our adventures out on the course.  The general consensus was that it was a tough, hilly course but very beautiful.

It turns out that my time was enough to get me up on the podium.  I placed second in my age division, receiving a super cute little plastic orange in it's very own wooden crate with the name of the race and my place engraved on it.

FINAL THOUGHTS
Here are my final pros and cons to recap this event.

Pros
Great pre-race communication and instructions
Race day packet pick up available and was simple
Easy to get to and from
Plenty of parking
Clean bathrooms inside as well as port-a-johns outside
Race started on time
Beautiful course
Plenty of instruction along the course
Free finish line photos
Instant results on large screen
Great food for runners
Medal is large and very pretty
Got right to awards ceromony
Results were emailed right away

Cons
No pace groups for those who like to use them
Course was rather challenging (fun but tough)
Clay and dirt roads
Lots of hills
The added out and back narrow trail was a little dauntingWater tasted icky
No Gatorade or Gu
Crowd support was lacking, even at the start and finish line, no real areas for crowd support along the course
No course photography (just finish line)
After party could use more vendors, activities and excitement

All in all, it was a fun event that I plan to do again next year.  In fact, I think this would be a great one for my husband and I to do together if I can just convince him to train for and run a half

8 Helpful Tips to Get You That PR

So much goes into training, both physically and mentally that after months of preparation and sacrifice, crossing that finish line is a feeling like no other!  We all decide to run races for different reasons.  Some to keep the weight off and stay in shape.  Some to prove to themselves they can do it.  Others love to run with friends and family for more of a fun, social event.  And some do it because they like the competition, with themselves and others.  Regardless of the reason we begin training for an event and despite how competitive think we are, or are not, one thing is certain for every runner...PR's are AWESOME!  [In case you are newer to running, "PR" stands for personal record.]  PR's show us what we are capable, they show us that discipline and hard work pay off, that we are both physically and mentally stronger than we ever thought possible.  PR's also give us a new lease on our running, it revitalizes what may have become stagnant and gives us new goals to reach for!
As a performance coach and avid runner myself, I am often asked for tips on how to get faster.  Just like any run training programming, there is no one-size-fits-all magic formula that works for every person and every event.  But over the years, I have managed to see some significant improvements in my own pace as well as in my clients', so I figured I would share a few things I have found to be helpful.

1. Be Ambitious, But Be Realistic
I know this may sound a little contradictory, but you need to have big, scary goals to shoot for.  Even though these goals may frighten you a little, they really are not too much out of your reach if you're willing to work!  So first and foremost, with running and any type of training, you have to set some action goals.  In an past blog post, I discussed the importance of S.M.A.R.T. goals and running is no exception.  Setting a goal too high will cause unnecessary stress in your training and potentially set you up for failure.  It could also lead to over-training, burn out or even worse, an injury (been there done that).  And of course setting your aim too low doesn't give you that edge you need to step out of your comfort zone.  After all, the joy in PR'ing is pushing yourself and making it happen!  Use some of your past events and training runs as a good litmus test for your goal.  Take some of your paces from your best training runs and consider how many seconds you could shave off each mile if you really pushed it out there.  Use some "reverse engineering" with a pace calculator to determine what your PR would be if you shaved off that amount of seconds per mile.  Now that you have set your goal, here are some things to do to make it happen!

2. Cross Train
I cannot stress enough the importance of cross training.  And I am not just talking about swimming, biking and other cardio.  Getting in the weight room has been hands down one of the absolute most important components of my increased pace.  Since incorporating strength and conditioning into my regular training, I have gotten leaner, stronger, more powerful and thus faster.  Runners often shy away from lifting, especially heavy, because they fear they will bulk, be too sore or don't think they have time for it.  None of which is true, trust me.  Strength training will increase lean muscle mass, improve bone density, and increase strength and power, all of which improve running economy.   Body weight exercises like squats, push ups, planks, lunges, etc., are all a great place to get started if you have never done a strength program, but eventually you will need to incorporate resistance with dumbbells, kettle bells, medicine balls, etc.  Remember, don't be afraid to lift heavy (for example: 4 sets of 6-8 rather than 3 sets of 15-20), push yourself in the weight room, not just the trail!

3. Check Your Nutrition
They old saying goes, "you can't out train a poor diet," and that couldn't be any more true.  As runners, we have a tendency to think "hey, I just ran 10 miles, I should be allowed to eat all the food."  Obviously it is vital that we are refueling our bodies, making sure we are replenishing all those calories we just expended, but we must do so with the right foods and the right balance.   A good example is when I trained for my first marathon back in 2010.  After each long run, I plowed through countless unhealthy foods, thinking it was all evening out.  I'm not one to pay attention to the scale, but as I noticed my clothes getting tighter and tighter, I knew I had probably put on a few pounds.  Race day came and went and I felt it went well for my first marathon, but at doctor's check up about a week later, I realized I had gained over 10 pounds during training!  That was a very humbling experience for me and since making adjustments to my nutrition, I have managed to keep my weight down and continually shave my time.  Be sure to eat real food, drink plenty of water and keep your portions in check..  Avoid processed foods, added sugars and alcohol.  Also avoid the urge to devour everything in sight after a long run.  Have your post run meal planned out and include tons of water along with the meal to prevent overindulging.  If you're still struggling with portions and nutrition, I highly recommend downloading the MyFitnessPal app to track your diet.  What gets measured gets accomplished!

4. Find Your "Om'
Long, lean, limber bodies are important for running, not just running efficiency but also recovery.  Yoga provides not just flexibility and strength, but it offers a connection to your body, mind and spirit like no other form of fitness can.  You became amazingly aware of your body through Yoga, thus learning how to better listen to and train it.  Yoga helps to increase range of motion, improve posture, increase strength and increase stamina, all very important for running and recovery.  If you have never done Yoga before, start of slow and gentle.  There are several resources online as well as DVD's you can try.  Consider attending a class at a local studio and don't hesitate to inform the instructor if you are new, so they can be sure to keep an eye out for you.  I myself, am a huge fan of Hot Yoga.  The high temperatures quickly warm up my muscles allowing me to get deeper into poses and the continuous flow of the class challenges and pushes me both physically and mentally.  Adding at least one Yoga class to your weekly training routine will offer great benefits for your body and mind!

5. Speed Work
Whether you run 7 minute miles or walk/run 14 minute miles, you are a runner regardless and can certainly benefit from speed work.  Speed work typically involves short but fast intervals of running followed by a recovery period.  Through a carefully designed program, you will be able to increase your stamina and speed, as well learn to tolerate both the physical and mental discomforts while racing.  The focus while doing speed work is to reach your anaerobic threshold, which requires you to run at a MUCH faster pace than usual.  Pushing yourself hard to reach this threshold will improve your VO2 max as well as your aerobic capacity, both very important for distance running.  Speed work, however does come with risks.  If not done progressively and properly, it can lead to over training and potentially injury.  Be sure to research speed programs before engaging in one and my suggestion would be to consider hiring a professional (see #7 below).

6. Recruit a Fast Friend
Running with someone who is a little faster than you and willing to help you push to reach your goals is a sure fire way to make it happen.  And the best part in doing so, is having someone to celebrate the experience with!  Of course, be sure to return the favor one day, by helping someone else get their PR too.  If you do not already have someone in mind like a BRF (Best Running Friend), consider joining in a local running group.  You're sure to find people to pace you and push you in large groups, plus they are a lot of fun!

7. Hire a Coach
Running and performance coaches are not just for the elite athletes.  Don't think for a second that just because you are not working towards Olympic status, you cannot enlist the help of a professional!  Coaches are available to offer guidance, programming, support and encouragement to runners of all ages, distances and fitness levels.  Running coaches will work specifically with your running needs and goals to train for a particular event.  From those goals, your coach will design a specific plan of action including mileage build up, speed work, tapering, etc., to help keep you on track safely and effectively.  A performance coach, like myself, will get you stronger, leaner, more powerful and of course, faster.  Performance coaches design sports specific strength and conditioning programming to target what is needed to take your "game" to the next level.  Again, we are not just for competitive athletes.  Performance coaches work with anyone looking to improve performance by building lean muscles mass, improving strength and power, increasing flexibility and improving aerobic capacity.

8. Don't Give Up
You've set your ambitious, yet attainable PR goal and you feel as if you are doing everything right to make it happen.  But for some cosmic reason, it just didn't happen at your last race, or the previous one even the one before that.  Now you're thinking your goal is too high, it isn't going to happen and you're just not the runner you thought you were.  DON'T beat yourself up and DON'T give up!  Maybe you were over trained, the weather was horrible, your head just wasn't in it, things happen...learn from them.  Evaluate the various factors of race day and the days leading up to it, that may have come into play causing you to come up short.  For the things you can control, determine what you need to do to change them, ie: footwear, attire, music, pace groups, training program, etc.  And for the things you have no control over, it's important you are equipped with the right mindset to deal with it.  You can't change the weather, there is nothing you can do when you are sick, sometimes courses are just way harder than we anticipated.  Being prepared, having a positive, no excuse attitude and just staying focused and persistent will sooner or later (hopefully sooner) get you that much deserved PR.  So no matter what, never, ever give up!