Wednesday, February 8, 2023

Still runnin'!

I ran at dusk today, on this oddly spring-like day. So, I put on my 2013 Boston Marathon shirt that I've been "saving" (for what, I asked myself?). But I wanted long sleeves and yellow for the visibility so on it went. I looked at the sleeve displaying the year and thought, wow, 2013! I've run 10 years since then (and about 15 in total).

When I ran Boston, was I thinking I'd still be running in 2023? Probably not, but here I am! I'm still runnin'! 

What's the same?

Through the years, I've remained very consistent and it's rare that I miss a workout. I guess you'd call that discipline, but after so many miles, it just becomes what the body craves and needs. I still have my same fantastic coach, Jim McGehee, who every year says, "you don't really need me anymore." And every year I say, "yes I DO!!!!!." Having structure (translation: not having to decide what to do) and having that knowledgeable and caring person to interact with on a regular basis is priceless. I would put coaching as one of the best investments I have made in myself.

Something else that's the same: it's STILL hard to get out the door some days. When people struggle with an exercise habit, I remind them you can't wait for motivation. You just have to take action, get going, and the motivation grows as you go! 

What's different?

I'm definitely slower now (I ran a 3:33 that year) but running has come to mean so much more to me. Back then, my run thoughts were all about the workout. I was so intensely focused on performance and I ate it up! Now, running is about time away from screens, and clearing space between my ears for my own thoughts about life, my kids, relationships, work. I run to podcasts and catch anywhere from 10-75% of the content, depending on what my mind prefers!

I'm more chill about racing now, especially before a race, and more patient within the race. I'm not so willing to bury myself, but I will still push myself close to that edge! Workouts are done more by feel and less by exact pace. I have more fun now, and put less pressure on myself. Oh, and I strength train. I got away with skipping that part for a lot of years, but no longer. It's a part of my routine, 3x a week.

There must be something to this running stuff. So many of my friends have also been doing it for years, decades, a lifetime! The only explanation: there's magic in those miles!


P.S. It felt good to write this. I spend my days as a health coach writing, writing, writing, which I love, but it doesn't always leave a lot for me to say at the end of the day! 

Saturday, November 26, 2022

Blacksburg Turkey Trot

Thanksgiving is reportedly the day of the year that draws the largest race participation in the US. I did my part to contribute, as did my friends Michaela and Carla (above, photo courtesy of Nora).  I showed up in my several-decades-old homemade felt turkey tail and long-ago-purchased turkey hat that I wear every year, even if just for a solo run. I got lucky this year that my shoes happened to be color coordinated too. 😉  This year I swapped out my maroon VT shirt for a UVA one in tribute to Lavel Davis, Devin Chandler, and D'Sean Perry.

We had the most gorgeous morning and the crowd was large and full of energy for it being 8 am. 

I opened Spotify, paired my headphones, and pulled up my playlist, queuing up the next thing in line: a Fresh Air podcast on Retirement. 😆  Yeah, that's my jam...podcasts! 

My mind was already thinking ahead to the day's meal prep. This would be the first year celebrating without our head chef, Spencer. He only had two days off for the holiday, and being at UCLA it was just too far to travel. He hosted his first Friendsgiving instead.

Once the race began, my thought shifted immediately to the task at hand: run a relaxed but strong 5k. 

Sidebar: one of my reasons for wanting to re-start my blog is to talk a bit about training and racing in the post-menopausal years. It's been a physical and mental adjustment to navigate things like the age-related slow-downs (I'm 55 now), reduced heat tolerance, about a year of insomnia, more need for strength training. The 5K has been, and remains, one of my preferred metrics for where I am in my speed, strength, and fitness.

Anywho, I had no idea what the route was and was just happily following along in what felt like the right gear, the right perceived exertion. I was curious how long I'd been running. I guessed maybe 10 minutes. I glanced down at my Garmin which I had somehow inadvertently paused just after the start and so I had no metrics, and there were no mile markers! I restarted my Garmin, a bit bummed I wouldn't have my splits. Then I shifted my thoughts to gratitude that I could do this at any pace. I also thought about some of my amazing coaching clients too.

I heard a few people yell that I was the "first turkey" and that gave me a boost! I crossed the finish line in 22:46, feeling very pleased with my time, effort, and happy mindset.

I'm about 1:15 slower than my fastest 5K years, but I am running faster this year than last. Contributing factors could be that I am sleeping much better (seemingly due to HRT), and I've been fairly consistent with strength training over the last year too. 

Overall, I train at slower paces these days, not on purpose, but that's just how it is and what I have in me. I find I have a little less energy. Even so, things generally come together on race day and it kind of surprises me. I can probably chalk it up to experience and consistency across many years. And an excellent Coach (thank you Jim McGehee!).

This race was an unexpected and welcome boost for my motivation and spirits. Thanksgiving dinner turned out well too. It's good to put ourselves to the test and see what we can do! 

Sunday, October 2, 2022

Hokie Half

Today was the Hokie Half (half-marathon). That's me on the right, with Ally Bowersock who co-owns Runabout Sports Roanoke, among other talents and distinctions. We both won our age groups today!

After the finish, I ran into a fellow area master's runner, Randy, who asked if I was still doing triathlons and asked about my blog. I told him I was still racing, but with so much change in life over the last few years, I had shelved my own writing. But then and there, I decided it's time to revive the blog. As a health and wellness coach, I encourage clients to journal and I understand the value of time spent reflecting. It's time I "walk the walk" and continue my own conversation in this space.

When I first began my blog, I was in my early 40's and finding my way as a new runner and triathlete. My star was rising, and PRs came with regularity.

Now I am 55. I'm no longer chasing PRs, but I still love to train and love to race. In this phase of my athletic life, it's about finding my personal bests in mind and body that go beyond the time clock. 

Back to today. This was one of those races that ended up so dialed in for me! I added the Hokie Half to my calendar in mid-August after tri Nationals, just as a fun-change up, and I've truly enjoyed preparing for it. We shifted my long runs from Wednesdays to Saturdays and cut back on my cycling. Just those few differences - it's like fluffing the sheets. It freshens everything up! 

Based on my training runs, I came into this race targeting about an 8:25 mile pace. My last half marathon, a year ago, I ran in 1:52, so I was hoping for 1:50ish finish on this course even knowing it's fairly hilly. (My half PR is 1:39:45 from 2016). I stayed very relaxed on the first of the two loops and that paid off with a sweet negative split, averaging about 15 seconds per mile faster on the second half. I totally surprised myself finishing in 1:44:54, which comes out to an 8:00 pace. More importantly, I stayed in a really positive and confident headspace, which is so vital for a good performance. That was the real win for me.

That's racing. You just never know what you might have on the day, for better or for worse. 🤷‍♀️ 

The personalized bibs are fun. "Cort the Sport" is a nod to my dad and his nickname for me from a very young age! 

Always fun to see the Hokie Bird. 

Thanks to Coach Jim McGehee of One on One Endurance for the excellent race prep - 13 years of guidance and encouragement! 

Monday, July 15, 2019

Return to Scenic Mountain Triathlon

(photo credit: Rob McKenzie Photography)

With Nationals less than a month away, I really needed to get my butt to a triathlon, so I picked the Scenic Mountain Triathlon in Richwood, WV, a race I had done three years prior (race report here). It's a small but very well-produced race which has been offered for 34 years, including in 2016 when the town was ravaged by flooding and the race was rescheduled, but not cancelled. This year the race was also the USAT WV State Championship. The event draws from Morgantown, WV, Cumberland, MD, Roanoke, VA and many other regions. If you are within 250 miles of this race, it should absolutely be on your race calendar!! 

How'd I do? I was pleased to again win the women's division, by a good 12 minutes. I was 6 minutes slower than in 2016, but I was happy with how I managed my own race. (Results here)

The most exciting part of the day for me was when I saw a black BEAR run across the road in front of me on the bike descent - maybe 20m ahead. Just a week ago I had told my friend Kristen that I was always on the lookout and hoping to spot a bear on the back roads we cycle (I've seen just one prior). I considered it a really good omen and it put a huge smile on my face!

About the race:

The race takes place in the Monongahela National Forest, starting with a half mile out-and-back swim in Summit Lake. Then it's onto your bike to drop down the mountain briefly, then spend most of the 17 mile bike ride pedaling up the Kennison Mountain to the Cranberry Mountain Nature Center. Then you top it off with a 10k run that is downhill to the Cranberry Glades, and uphill back, with generous amounts of shade. When you finish, you've really accomplished something. This isn't some pedal and stroll around a park!

The race info doesn't tell you what is so great about traveling to Richwood, about staying at the Four Seasons Lodge with the Cherry River out your back door. It doesn't say anything about the great race sponsors and cash prizes! How many races do that? The natural beauty is spectacular and touring the Nature Center to see all the snakes and wildlife info is a finish line bonus. There are kind Forest Service Officers who get you into your car when you've locked the key in (yup) and helpful Chamber of Commerce race director/staff who transport your forgotten camp chairs down the mountain (yup).

There are wonderful dining options where people are not staring at their phones (limited cell service which is a good thing ;-) Sherpa Bryan and I ate a fantastic dinner at the Whistle Punk Grill and Taphouse and then I had some a-mazing chicken and dumplings at the Oakford Diner.

If you want more details about the race, or how I personally approached it, read on! If you just want to go eat chicken and dumplings now, I would not take offense.


We self-seeded into a faster and slower wave. I was a little worried about being clobbered at the swim start of the faster wave (mixed gender) but I quickly found my own space. I remember thinking "where did everyone go??"

Photo credit: Bryan Walsh

This photo shows the swim line really well - we swim up one side and down the other. Some people were way right. (photo credit: Rob McKenzie Photography)

My approach:

  • Swim strong but not frantically. I always remind myself the time differential between all-out effort vs just a strong stroke is not that much. 
  • Swim smart: sight frequently and stay on the shortest, most efficient line

photo credit: Appalachian Timing


I chose to ride my road bike for this race. I haven't yet done a triathlon with it and it's what I'll be racing in Lausanne. I was grateful for the extra climbing gears!! 

My approach:

  • Go fast but not recklessly on the first descent (maybe saved me from crashing into the bear!!)
  • Drink (Gatorade) every two miles
  • Have a gel half-way
  • Keep heart rate above 160 (don't slack off)
  • Keep watts around 200 but don't spike much over 240
  • ENJOY!!!! 
I did hear on the bike course that I was the first female, but with two swim waves, one never knows. I certainly didn't let up on the gas. 

T2 is cool because a volunteer grabs your bike, hands you your run bag, and takes your shoes and helmet! It's so easy!

Photo credits: Bryan Walsh


My approach:

  • Stay cool. For the first time ever, I put a bottle of water and small towel in my run bag. I put the towel around my neck and drenched myself and the towel then drank the rest. I passed my bottle off to the volunteer 1.5 miles in, and she offered to refill it and have it ready for me on the way out! I totally took her up on that. To whoever that volunteer was...THANK YOU!!!
  • Stave off cramps. I had a mustard pack on the way out and another on the way back. I thought to slightly pre-tear the tops so they'd open easily.
  • Go conservatively downhill and then run consistently back up. Don't worry about pace, just slow down as little as you need to. Keep running! 
Probably no surprise...John Denver's Country Roads was on repeat in my head for most of the run!

Whatever your approach, race your own race and eventually it brings you to....THE FINISH!

photo credit: Appalachian Timing

Thank you to the Richwood Area Chamber of Commerce and the many, many sponsors for supporting this race that showcases such a beautiful area and strong community! 

Thank you to my ace sherpa Bryan and to Coach Jim :-)
Appreciation also goes to Dave at Valley Active for working to get my glute and hamstring healthier and my core stronger! 

Friday, July 12, 2019

The Next Chapter, A Decade in the Sport

I'm typing this from my front porch, as I listen to the birds, watch the goats in the front field (the neighbor's goats), and enjoy a gently snoring dog and a sprawled cat next to me. I finished a short pre-race brick and am cooling down.

I moved across town at the end of April, into my own home, after 15 years in the same house where my ex and I raised our kids. Finding this home was a dream come true for me. It's a lovely wood and stone home on 17 acres, within two miles of the New River, and offers great running and biking routes. As I've explored on foot and by bike, I've met so many of my wonderful neighbors. I am happy to be a part of this community!

It is the start of a new chapter. It is full of promise and hope.
But it is also a bit scary. I'll officially be an "empty nester" in a month. And I am solely responsible.

The last 3+ years have been packed with major life events - sudden death of my dad, selling the childhood home, moving my mom, helping my sister to care for my mom, separation, divorce, my mom getting sick, my mom passing away, job changes, shepherding two kids through high school, going through the college application process, and getting them headed off to college (UVA for one, Carnegie Mellon for the other).

Through it all I trained and raced (very helpful for my mental health), but I was going 100 MPH to make it all happen. A lot of important things slipped - like cooking, eating well, sleeping well, taking care of myself, keeping up with medical appointments, reading - that sort of thing.

I felt like I was on "high alert" constantly and that I had to be productive 100% of the time or I would just get buried. It was exhausting.

No more.

I'm working less now, and have allowed myself the chance to SLOW the HECK down for the summer. But it's not easy to retrain myself. "Just breathe," I have to say often.

I am starting to get back on top of the things that have slipped. June was "medical catch-up month." After one pair of very expensive computer glasses, bloodwork, and a mammogram scare, plus four wisdom teeth removed from the kiddo, we are through that. I've been cooking again and eating a lot better. I renewed my library card and I've read some books. I'm enjoying mowing (only a small part of the property), working in the yard, and doing house projects. My kid and I just finished a puzzle. I'm getting help for a glute/hamstring issue that has plagued me for 6 months. And I'm spending time with friends.

I'm working to recharge my personal batteries.

The hardest thing for me right now? That would be not having my mom to talk to, to share this with, to lean on. We would talk daily, sometimes multiple times per day. She was always my sounding board and advisor.

I recently got a standup paddleboard that I've been enjoying on the river. It's pretty awesome to paddle hard up river and then sit back for a slow, quiet drift back. Those are the times I "talk" to my mom and my dad. The peacefulness from the middle of the river is really healing.

Now back to triathlon, since that is really the point of this blog.

I'm racing the Scenic Mountain Triathlon in West Virginia on Sunday. It will be my first triathlon of the year. Yes, you read that right. My first. I did the Duathlon in April, and then concentrated on the house. My typical 99.5% training compliance dropped to about 85% during the house moving process but it's come back up. I can feel myself getting stronger. I'm not putting down amazing speeds or power, but that's OK. Not every year, not every race needs to be full-throttle.

This August marks one decade for me in the sport of triathlon. The "why" of it has changed for me from year to year. This year my "why" is really focused on being among the community of triathletes. I've been incredibly grateful for my friends over the last few years. As I lost my mom, they have really helped to lift me up, and I hope I do the same for them.

Thank you, friends, for the conversation, companionship, and laughs!

Here's to healing, recharging, and goat snuggles!