Graduation & Getting into the Holiday Spirit

Yesterday definitely got me into the holiday spirit as I received a thoughtful Christmas gift from one of my returning athletes. It was also bitter sweet because I also received the nicest card from my two athletes graduating this semester. 

So thoughtful!

I had the pleasure of coaching two great international athletes in their final semester at The University of North Texas. Matt was an exceptional leader on our Men's team and finished his collegiate eligibility with his best individual and team season of cross country at North Texas.  He earned 2nd Team All-Conference USA Honors (11th) and had his highest finish at the NCAA South Central Regional Championships with a 36th place finish (31:32, 10k). 

Carly also closed out her collegiate eligibility with her best individual and team cross country season at North Texas. She was a positive force on our young Women's team and was a member of the 3rd place Team at Conference USA and scored (top 5 runner on the team) for the first time at a championship event in her collegiate career as our 5th runner at the NCAA South Central Regional Championships where she helped the Women's Team to their highest team finish in the past 10 years. 

Track & Field Graduates: Matt, Kendria, Carly (& myself)

Matt & Carly with other student-athlete graduates and AD Rick Villarreal

Carly & Matt's Commemorative Plaques

It was such an honor to have Matt & Carly not only accept me as their new coach in their final semester, but also to have their support as leaders on our teams. I will forever be grateful for their hard work and dedication they gave this season and for contributing to the foundation of the distance program we are building at North Texas. So thank you Matt & Carly and I can't wait to hear about your future success. 

As I continue to "get into the holiday spirit" I thought it would be fun to do my first Jingle Bell/Holiday race. I had a great time this morning at the Shamrock Jingle Bell Run hosted to benefit The St. Patrick's School in Dallas. 

My festive socks! (I also wore some jingle bells on my race bib!)

There were so many young athletes at the race all dressed up for the holiday season and many enjoyed their turn to scream...I mean "sing".. Christmas carols into the microphone that blasted out of the speakers. It was such a fun race environment. I was hoping to run under 17:30 and had a good start to my goal with a 5:21 1st mile (that mile went downhill, uphill and then flat the 2nd half) when the 2nd Mile started creeping downhill and then had some big down hills I knew the 3^rd mile might be a bit tough. I clocked a 5:24 on my Garmin for mile 2, but 10:57 through the 2 mile race mark and by then we had started to climb. Then we climbed and climbed. The whole last mile was uphill. I felt great and caught the last runner that was within reach (the other 3 young men had taken off from the gun and stayed as a pack but not within reach to catch). Since I felt great and thought I was progressing through I didn't check my Garmin until it beeped for the 3rd mile. I saw 6:23 and my brain was so confused. By then I heard the announcer and sprinted hard up the last hill to the finish for a 17:56 finishing time (1st Woman and 4th Overall). Although I wanted to run faster I am quite please with my effort. I'm just now getting started on my own training and building my mileage from the ridiculously low weeks I maintained during the cross country season. I'm excited for the month of racing I planned for myself and a gift card to Luke's Locker as well as my fasted 5k since I moved to Denton is definitely an okay way to start!

Yay!

A Return From Too Long of a Hiatus

Wow has this fall flown by! I took a break from blogging once the NCAA cross country season got under way to be able to put all of my time and attention towards my first season as a full-time coach.
Coaching the Mean Green Men and Women in cross country this fall was amazing! The program made some huge improvements and I am very excited for the upcoming Track & Field seasons.

A few of the highlights:
I had the pleasure of working with our great Conference USA staff organizing the first Championships of the newly re-aligned Conference USA for the 2013-14 Academic Year. The University of North Texas hosted 15 Women's teams and 13 Men's teams on our home cross country course on November 2, 2013. 

The Men took 2nd in The First Conference USA Championship of the 2013-14 Academic Year

Six Men earned All Conference Honors (Four 2nd Team & Two 3rd Team)

The Women finished 3rd at The Conference USA Championship

Jo Adams and Charlotte Wilson both earned 1st Team All-Conference Honors 

 

Both the Men & Women program's posted their highest team finish in 10 years at The NCAA South Central Regional Championship

The Men were 6th

The Women finished 9th with Jo Adams earning All-Region Honors

As far as my own running is concerned this fall saw my own running take a bit of a hiatus as well. After having to take a month off this summer for my heel to recover I spent this fall doing regular runs with my ladies as well as long runs. I also hopped in a few make-up workout sessions with a few of the ladies; which I always enjoy motivating them while running beside them (I usually ride my bike along for big team workout sessions).
Even though I took a break from training full-time I still had the pleasure of toeing the line at some great events in the greater Dallas/Ft. Worth area.

I ran in August with my friend and North Texas Assistant Swim Coach Brittany at The Around The Mound 5k

Both of us with our "winner's cups" (Brittany won her age group!)

Had a great time with my now fiancé Ryan running the Santa Fe 5k on a Thursday evening in Dallas along with some friends. Felt great this day and was happy to run 18:04 without any specific workouts in my training.

Always fun when Ryan & I race together (& both win!)

Enjoyed my first Overall Race victory at the Depot Day 10 Miler in Gainesville, TX located north of DFW area; this race was just 2 days after the Santa Fe 5k. Lead from the gun and loved that the course was two 5 mile loops and I felt great this day!

Felt awesome this day running my Half Marathon PR pace for a solo 10 Miler

I also ran the DRC Half (The day after the C-USA XC Championships). This was my most painful half yet as I went out way too aggressively for the lack of shape I was in and paid the price the 2nd half of the race (especially the last 4 miles that I crawled). But as always it was great to see some of my new DFW Running friends there and meet a fellow Saucony Hurricane.

One of my new Dallas running friends Roxana

Most recently I took on my longest race (and longest run EVER!) at The Big D 30k. I felt like I did at the 10 Miler and really started to click away the 2nd half as we worked our way back around White Rock Lake in Dallas (I also was smart and patient the first half unlike my dumb racing at the DRC Half. I even chatted with Ryan a bit on our way out in the 30k). I was able to claim the Overall Victory in 2:02.33. I was very happy with my sub 19:00min last 5k as the wind was cold and blowing at points with the temperature staying under 35 degrees!

My first run over 16miles and it was an 18.6 Mile race!

Now that I have settled into my position the plan is to have a bit of time to blog as well as get back to a bit more regular training.

I'm excited for my athletes to get fit over winter break and while they're at home training I will be racing each of the next four weekends. So stay tuned for updates! First up is the Shamrock Jingle Bell 5k in Dallas! http://www.shamrockjinglebellrun.com/

Mapping the Mean Green Cross Country Course

My "work day" started early this morning out on the Mean Green Cross Country course.

Logging some miles using my Garmin to map out a loop

I was introduced to our course this past Friday and I have now begun laying out what I think will be the best course for the 2013 Conference USA Cross Country Championships on November 2nd. The course also needs to work for our Ken Garland Invitational on September 28th.
The course is on the practice golf course that North Texas' outstanding golf program has out grown much to our good fortune. Facilities will maintain whatever loops we determine as the layout of the course. (You gotta' love a facility that is purely maintained for Cross Country!)

 

Looking out from the start line

One of the key challenges is using the back section of the course most effectively. I also want to include the longest/biggest hill/incline we have access to that the old 5k course did not use.

 

The back loop with Mesquite Trees along the perimeter

 



WillowWood Street bordering the far side of the back loop

I'll be out in the sun this afternoon wheeling the course to more effectively test the loops I came up with. Right now the course is a puzzle I'm in the process of mastering as I map out a 2mile, 5k, 6k, 4mile, and 8k to all have the same start, main 1st loop, and finish line.
Wish me luck!

Mean Green Cross Country!

To the outsider it might look like I completely forgot about this blog for the last 2 months, but I can assure you I did not. It has been one of my busiest and most exciting summers as I had the opportunity to pursue and interview for something I have been working toward since I graduated from Syracuse, becoming a full-time collegiate coach. As this press release can tell you http://www.meangreensports.com/sports/c-xc/spec-rel/081313aaa.html

it was a successful summer and I am ready for an exciting fall coaching Mean Green cross country!



I had to have a button!

North Texas is a strong academic institution and I am thrilled to be a part of an Athletics Department with such a high standard for academic excellence as well as athletic competition. Entering Conference-USA is a moment that Mean Green Athletics has been anticipating and I cannot express how thrilled I am to be a part of it. The Cross Country team will also have the honor of hosting the first C-USA Championship of the 2013-2014 academic year at our home cross country course on November 2nd. I have a lot to do before then, but I plan to keep this blog updated with great training locations in Denton that the team is frequenting, updates on the team's season, my thoughts in general about the DFW area and running, and maybe even a bit on my own running when it comes time for a Turkey Trot.

Go Mean Green!

USA Half Marathon Championships!

In less than 11 hours from now I will have finished my 2nd Half Marathon. My 1st race in my new Saucony Hurricane Kit. And hopefully have a shiny, new PR!

New Race Kit with Sweet USA Bib

I have been anticipating this morning for over 4 months since before I decided to race the Tallahassee Half Marathon in February. All of my spring training has been focused on this race and I am quite happy to add that the weather here in Duluth has decided to help me out by being almost 20 degrees cooler than the typical Tallahassee morning. (Fingers crossed the thunderstorms don't get in the way of the start tomorrow morning!) So far I have been very impressed by Duluth, Grandma's Marathon, and everyone who helps put on this event (and the event hasn't even happened yet). I really like the course even though the fog got a bit in the way when we drove the first 6 miles of the course. Then over the past two days I have been able to do my runs on the last 7 miles of the course. Needless to say I am quite familiar with it. All of that considered I really hope my body hops on board with what I want to accomplish tomorrow.

My main goal is to run a new PR with my secondary goal to be top 25. Based on the results from last year accomplishing my secondary goal will mean I'll have to achieve my main goal. I also want to get out there and compete the entire 13 miles. In my first half I found myself alone after the half way point with over 2 minutes between myself and the man who finished ahead of me and another 2 minutes separating me from the man who finished behind me. Tomorrow that should not be the case. The race organizers have put together a sizable field and I can't wait to test myself to beat as many of my fellow female competitors as possible.

Not only do I want to push myself, but I also just want to have some fun! 

(Like I did Thursday with my mom riding Spongebob's Rock Bottom Plunge at the Mall of America)

Eugene Bound!

So as you may have guessed since I did not race at this morning's Virginia Wine Country Half Marathon my plans changed a bit in the last week. I found out the day after NCAA East Prelims that there would be a spot for me to travel with Florida State to help coach at NCAAs in Eugene! I am so excited to be there with our distance ladies as they finish off what has been a strong Outdoor 2013 campaign. Obviously with these new travel plans my own racing plans changed. Instead of racing this weekend I have been able to continue training and working with our four distance ladies who will be racing at NCAAs! I still hope to be able to run a destination races event in the future, but unfortunately when you're balancing so many things on your schedule you can't always fit everything in.

Ready for the Lady Noles to leave their mark at NCAAs! (Hayward Field)

So what's next for my training and racing?

Since January when I planned out my own training and racing goals for this spring the end goal has been to race well at the USA Half Marathon Championships in Duluth, Minnesota on June 22nd. These plans have not changed even though there have been some highs and lows in training and racing over the past four months since my first half marathon. The month of April highlighting the 'low' category, but I am happy to say that the past month has been steadily working its way back up to the 'high' category. I have been able to get in some higher mileage weeks along with getting my long runs and workout days back up to 15+ miles.

Today's workout was just the confidence boost I needed to know that these few more weeks of consistent training since I didn't race today are a blessing that I definitely needed.

I am still undecided as to what time is a reasonable goal for when I race three weeks from today. All I know is that I am fit and I will be ready to go out there and compete. Also, I still haven't been able to race in my new Saucony Hurricanes' kit that unfortunately came right after my last race so that ads a little extra excitement for this race as well.

Additionally, I have been working out in my new Saucony Women's Type A5 flats

My new favorite flats for the track (Saucony Type A5)

and I have been loving them! I will have to decide if I want to try them for the half or save them for shorter road races and still go with my Saucony Kinvara for the half champs. My workouts the past few weeks have involved interval(s) on the track, up-tempo run off the track, and then interval(s) back on the track so I have been alternating between my two flats during my workouts. The Type A5s definitely have made me lighter for the track intervals; which has helped a lot (both mentally and physically...).

I wanted to close this entry with an inspirational quote and the one that best fits my year of training and racing is:

 “Don’t worry about failures, worry about the chances you miss when you don’t even try.”
        – Jack Canfield (Author of Chicken Soup for the Soul series)

This quote is perfect for me. When training and racing on a full-time work schedule (that often involves travel) I have to stay motivated even through the bad workouts and races that are going to happen because my main focus can't be on eliminating everything that isn't ideal for my training and recovery.
I don't want to shy away from an opportunity to race just because my training hasn't gone perfectly. I'm going to put myself on the line and give myself the chance to compete. I can't wait to put this to the test again in three weeks when I toe the line in Duluth. 

 I'm going to get out there and Find My Strong.

Catching up on Training

With my 2nd Half Marathon 2.5 weeks away the past two weeks and this week feel like they are all about catching up on some of the longer training that it seems like I have been missing. Going back to 15 mile long runs has been my favorite part of this training cycle. Long, long runs have always been one of my favorite components of high mileage and I have really enjoyed the 90 second and 3 minute pick-ups that were added to the last 9 to 11 miles of my last 2 long runs. Plus getting my mileage back up to the high 70s has also felt great. (Also, I have been a bit unconventional doing my last 3 long runs on Mondays or Tuesdays, but being physically prepared especially after travel is better than feeling the compulsion to do a "weekend long run.")

Travel has still played its evil role in my training by making one of my workout sessions a bit rough, but overall I am pleased with the direction I have been heading since April 28th.

June 1st!

However, my current excitement for the next two weeks of coaching over shadows my excitement of heading back home to Virginia for my next race. The Lady Noles have put in so much hard work over the past months and it will all be put to the test next week at the NCAA East Prelims. I am definitely still excited to race at The Virginia Wine Country Half Marathon (http://destinationraces.com/runvirginia/) on June 1st, but I know it won't really hit me until after the team's trip to Greensboro, NC next week. In the meantime I will get in another solid 2 weeks of training without wasting energy by spending too much time thinking about my own race until I blog again because there is lots to say about Destination Races and what kind of (special) event they seem to be putting on! Plus it will be my 1st race in my new Saucony Hurricane kit!