The Green River Marathon: My Dream Race

By Tanya

This spring I ran the Boston Marathon - a dream come true.  But the unexpected heat forced me to go with my Plan B, a finish time that did not qualify me to run the Boston Marathon again in 2018.  This meant, I would need to run another marathon before September 2017 and get a Boston Qualifying time of 3:45:00 or better. The marathon I chose for this purpose was the Green River Marathon (GRM). I heard about the GRM from some running friends who raced it for the past couple of years and really liked it.

Some of the major draws of the GRM are: 

• The majority of the race takes place on a mostly flat biking trail. 
• A big portion of the race is along the scenic Green River and ends at the beautiful Alki Beach. 
• The Kent, Washington, location is a mere three hour drive from Portland.
• It is a small race with only about 150 runners. 
• The course is a Boston certified course. 
• The best part? This is a FREE race! Donations are accepted to help pay for event costs, i.e. supplies, improvements and certifications, however a substantial amount of the donations are given to a local charity.

Some of the drawbacks of the GRM are: 

• Because it is a free race it is put on entirely by an all-volunteer crew. That being said, we were warned there are only a few rotating aid stations along the course and runners are encouraged to “bring your own bottle to be filled.”  
• The course is entirely open, meaning cars are not stopped, and when you get to a traffic light you must wait for traffic. 
• It also ends on a busy beach boardwalk and some weaving around public may be necessary. 
• Additionally, the race is not chip timed so when it starts at 8:30am you better be close to the starting line and hope your Garmin, and their watch at the end function correctly! 
• The race takes place in early June and hot weather can be a factor. Last year it was 80 degrees during the race! 
• There is also no fanfare whatsoever. No swag, no big cheering crowds, and no medal.

The drawbacks of GRM were not deal breakers for me.  However, because I am directionally challenged, especially when focusing on maintaining my BQ pace as well as my fueling, I was scared I would accidently get off course somewhere. This fear was put to rest when two of my best running buddies, Michael and Paul, told me they would pace me during the first and second half of the race.

Because my race in Boston was so difficult, my confidence was a little shaken. I was so certain that I was stronger this year than the previous year when I ran and qualified for Boston at the Vernonia Marathon. When I was not able to push through the heat and tough course at Boston I wondered if maybe I just had a lucky day in Vernonia. Regardless, two of my best running friends had just qualified for their first Boston marathon and I knew I had to join them.

The GRM was six weeks after I ran Boston so I was on a new training routine I’d never practiced before. I decided to just repeat the last 6 weeks of my previous training program and pray that I was actually as strong as I thought. Because the GRM had been 80 degrees last year, I was concerned the heat may once again get the better of me.  I combatted this fear by going to a “Training for Hot Races” seminar by Coach Chris Bragg. I decided to apply the lessons I had learned for the GRM, just in case.

Some of the new heat tactics I practiced included finding out my sweat rate and corresponding amount of fluids I would need to replace during my marathon.  I was shocked to discover this was forty ounces per hour! Once I knew how many fluids, I practiced replacing them plus more, while simulating a hot environment. To do this I did what my friends and I coined “Toilet Training.” I spent one hour, three nights a week in my bathroom on my bike trainer with my shower running and a space heater blasting on my face while forcing myself to ingest sixty ounces of fluid with electrolytes. Yes I am that crazy!

I was a nervous about having to replace forty ounces of fluid and electrolyte every hour during the race. In order to do so I would have to carry two twenty ounce water bottles while running and refill them two or three more times! Michael and Paul volunteered to be my “fuel mules” and carry my water bottles for me, and three more amazing friends of mine volunteered to drive along the course and replace the fuel as needed! How lucky was I to have five friends traveling to the race to support me on the course? It was already shaping up to be a dream race!

Me and My Awesome Pacers: Michael, Paul, and Lynnette

As the race day grew closer the weather forecast fell in line with the “dream race” theme and it looked like cloud cover, no rain and an ideal 60-65 degrees the whole time!

The night before the race I dreamed that I missed the start of the race. I woke up in a funk with my stomach in knots. It is very unusual for me to have stomach issues before or during a race so when I was unable to eat all of my pre-race breakfast fuel I was a little concerned.

I lined up at the start of the race on time, but still felt like I was in a foggy, dream-like state. The first two miles I felt a bit “off” but continued with my plan to stay at my pace of 8:23 per mile and force in my forty ounces of electrolyte fluid. Around mile four I started to feel like I was going to throw up. Sensing my discomfort, my friend Michael kept reassuring me I was doing well and keeping right on my pace.

                                               The GRM very simple starting line and small racing crowd.

My mind started to doubt. I thought maybe the pace was too fast, but I needed to keep the consistent pace to meet my BQ goal, so I kept going. I kept drinking and gagging. I figured that if I threw up, oh well. Perhaps I’d feel better and then just keep going. Miles 6-13 continued in the same way, feeling like crap but holding my pace.

At mile 13, I saw my crew again.  Michael switched out with Paul and he became my new pacer. I did my best to put on a smile for my crew. Paul brought with him a new bottle of my carb mix and two new bottles of electrolyte water. I knew I would need the carb to sustain me through the last six miles, so I forced it in as quickly as I could and did my best to keep it down. Paul kept offering me my electrolyte drink and telling me I was on pace but at that point I started to feel dizzy and zone out. I felt like my dream race had turned into a nightmare. I made a decision at that point that I was going to keep pushing along and keep my pace until I either felt better or passed out. I prayed that God would keep me going strong and if possible make me feel better so I could enjoy the experience.

The next four miles were a blur. I told Paul I was going to either throw up or pass out.  He reminded me that I may feel like crap but I was keeping my pace. He told me to splash the water on my face at the next aid station and that made me feel better. Around mile 17 my angel crew showed up again. I couldn't drink any more electrolyte so Paul switched it out for straight water.

By mile 18 we were finally going through a city and off the long straight bike path. The change in scenery and variance in terrain, along with the straight water started working wonders. Also, at each of the tricky turns or traffic stops before we’d get there Michael Allen would already be there waving for us and/or pushing the cross walk button to get us a walk signal right when we got there! So amazing, right?! By mile 19 when we hit the first of the two hills, I felt so much better. At mile 20, my friend Lynnette came onboard to pace me the last six miles. She and I have a very similar cadence and I knew I’d make it to my goal if I just kept in step with her.

Lynnette and Me stride for stride

By mile 21 when other runners were starting to struggle, I was starting to feel pretty good! We started passing runners left and right and I just kept making sure my watch was staying at an overall 8:23 pace.

At mile 25 when we turned onto the boardwalk at Alki Beach and I knew I was going to meet my goal I stopped looking at my watch and just ran! I enjoyed the beautiful view and said a prayer of thanks to God for my amazing friends! Halfway into mile 25, Michael joined us again and all four of us ran strong into the finish where the other half of my crew, Sacha and Michael Nguyen, were waiting for us with cheers, cowbells and cameras!

 Crossing the no frills finish line with my three amazing pacers

My official finishing time was 3:39:20! That’s 5 minutes 40 seconds faster than my Boston Qualifying time and 2 minutes and 55 seconds faster than my fastest marathon!

Thanks to my wonderful friends and racing crew, the Green River Marathon truly was my dream race!

My Crew: Me, Michael Nguyen, Michal Allen

Lynnette, Paul and Sacha

      Mile        Pace

1	8:28
2	8:21
3	8:19
4	8:22
5	8:21
6	8:22
7	8:21
8	8:30
9	8:24
10	8:19
11	8:20
12	8:24
13	8:19
14	8:30
15	8:26
16	8:33
17	8:22
18	8:29
19	8:20
20	8:19
21	8:16
22	8:21
23	8:21
24	8:23
25	8:24
26	8:07
.2	7:38

Going With Plan B In Boston

By Tanya

"I am running the Boston marathon! Is this really happening?! This is exactly how I imagined it. I can't even believe this is real right now!"

These were the thoughts swirling through my mind as I started my very first Boston Marathon. All the years of work, training and planning had come down to this very moment and it was so surreal.

"Everything seems to be going as I imagined; maybe I can actually fulfill my plan of getting a Boston qualifying time again at Boston!"

That plan of course was Plan A. You see I am a Plan A type person, as most of those who qualify for the Boston Marathon are. We meticulously plan our training, our nutrition, our fueling, our qualifying race, even sometimes our ideal racing weight to get us to our goal of qualifying for the Boston Marathon. I had done it all and it worked for me. Last year I qualified for the Boston Marathon. I proved to myself I had what it takes. This year was no different except for the fact that I felt like my training had improved and I was going into running Boston stronger than last year. I was even fueled by a stronger desire to get another BQ (Boston qualifying time) since two of my best running friends were going to be running their first Boston next year and I wanted to return with them.

Many of my friends had advised "Boston is a tough course to BQ at" and "This is your first Boston, you don't want to push it and not enjoy your experience". Yes, all very sound and wise advice. But this is the BOSTON FREAKIN' MARATHON! It almost feels like you have to be part of an elite club to qualify for Boston and then you are going to be running with the best of the best so you kind of have something to prove.

The Long Road to The Boston Marathon

By Tanya

Well, it's been quite a while since you've heard from me. My last post was almost a year ago when I fulfilled my dream of getting a BQ (Boston Marathon Qualifying time) at the Vernonia Marathon last April.

I felt really good about my race and some "signs" had pointed to me getting in this year such as seeing Shalane Flanagan on my first marathon training run as well as at an author talk for her new book Run Fast. Eat Slow. She autographed my book and wrote "Hope to see you in Boston." (So cool! I'm a total fan!) 

I qualified with a time three minutes and forty-five seconds faster than what I needed for my age group, but it still put me in the last qualifying lottery registration group.  I was left hanging as to whether I would actually get in or not because marathon officials have been reducing the qualifying times each year due to increasing interest in the race and the amount of people qualifying.

Year in Review

By Carissa

**Hello from your Sole Sisters.  It's been quiet here on the blog but not because we aren't having adventures in running and cross-training.  We have been busy with family and all the other wonderful things that vie for our time and attention.  Thank you for sticking with us.**

Did you have exercise goals for 2013?  

Do you remember what they were?  

Did you accomplish them?

At the beginning of 2013 I hoped to accomplish the following:

• Run Boston Marathon with a target goal of 3:20.
• Run a fall marathon and set another Personal Record (PR).
• Break 1:30 in the half marathon.
• Complete a summer triathlon.
• Most importantly... the purpose of my running is the joy of running fast, strong, and the pursuit of discovering my unique personal best within the time constraints of my top priority: my family.

Boston Marathon 2013 Race Recap

By Carissa

If ever there was a race that was full of possibility and promise it was the 2013 Boston Marathon.  I had trained harder than ever before.  I was ready to race smart and excited about the potential of a new big PR.  I had two of the BEST ROOMMATES ever and we were having such a fun time soaking in our first Boston experience.

Holly, myself and Devon on marathon morning 

Monday morning we rose at five.  I felt good.  I was rested, excited that it was finally race day and not overwhelmed with typical race nerves.  We set about getting ready for the race and headed to the subway without a hitch.  Once we got to the Boston Commons stop I stepped into a Dunkin Donuts to grab a bagel.  (Side note about food: I started my morning with my typical coffee and granola with almond milk.  My plan was to have a bagel and sip some water with Nuun a few hours later to top my stomach off before my 10:20am race start.)  Next, we hopped in line for the bus ride that would take us to Hopkinton where the race begins.

Grieving Boston

by Carissa

A tearful reunion with my Sole Sisters

I am a traveler on an unfamiliar road.  This is the only time I have had first hand experience with an act of terrorism.  It left me wrecked and emotionally scarred.  Three people lost their lives on Monday afternoon. More than one hundred seventy were physically wounded.  Thousands of others were emotionally wounded.  I am one of the emotionally wounded.

Every day since the marathon I get up and put on my Boston sweatshirt.  It blankets and comforts me.  It is an outward sign that inside all I can think about is Boston.  My heart hurts and there is a dull ache in my stomach.

On Tuesday I flew home.  There was a big crowd at the security check point.  Reporters, family members, people with signs.  They broke into applause as we approached them.  I heard a voice that is now etched into my memory.  A woman calling out, “Good job.  Good job runners.”  The emotion welled up in me.  I spotted my family and my two youngest boys came sprinting towards me like they were running the 50 meter dash.  I wrapped my arms around them for enormous bear hugs.  Next I surrendered to my husband’s strong embrace.  For the first time I was reunited with my eight-year-old son and mother-in-law.  In Boston we had bid each other goodbye in the family meeting area minutes before the bombs exploded.  My mother-in-law broke down a bit as we hugged and exchanged comments about how sad and scary it was.

When Running a Marathon is of Little Importance

By Carissa

Excerpt from a statement from the Boston Athletic Association 

"Today is a sad day for the City of Boston, for the running community, and for all those who were here to enjoy the 117th running of the Boston Marathon.  What was intended to be a day of joy and celebration quickly became a day in which running a marathon was of little importance."

Yesterday I ran the Boston Marathon.  The biggest and most significant race of my life.  

finish line photo

Shortly after finishing, tragedy struck.  

The race I had just run was insignificant.  It was a distant memory in light of what I experienced, what I saw, and heard.  

Carissa is Safe - Thank you Jesus!

by Jodi

Carissa's mom shot this image and then made this card - check out her work at https://www.facebook.com/GinaPetersenPhotography

Dear Friends, thank you for all your love, support and concern about Carissa.  We want you to know a few things.

Boston Training: Pacing and Race Prep

by Carissa

This week has been pretty awesome.  Every time I turn around someone is wishing me well for my race or telling me they will be praying for me.  The support and encouragement from friends and family has been so heartwarming.  I have been blessed with a lot of cheerleaders!

My race prep started on Tuesday.  I finally sat down to do some math.  I love numbers and applying them to running.  The first thing I wanted to do was take a look at my mile splits from my prior marathons.  I have hit “the wall” in every marathon.  In my first marathon I was on track to have a Boston qualifying time at the halfway point, but lost nine minutes in the second half.  In my second and third marathons I had positive splits by five minutes.  (A positive split is when the second half of your race is slower than your first half.  If you run a negative split, then your second half is faster than your first half.)

I know why this occurs.  I have a habit of being overambitious with my goals.  I think "If I go out strong, maybe I can hold on."  It hasn’t worked out for me.  I am ready to try something new in Boston.

Boston Training: Weeks 16-18 Taper and Wheatfield Race Recap

By Carissa...

Ah taper...It has to be my favorite part of marathon training.  Every run (or lack thereof) feels like a celebration.  My muscles are fresher. I’m excited to spend the weekend in Boston with two of the sweetest running buddies a girl could ask for.  I have a pacing strategy that I’m excited to try.  Yes, my nose started to run and my throat is bothering me a bit but I am PRAYING it heals up quickly with rest.

Two weekends prior to marathon day I ran my last tune-up race, an 8k.  It just so happened that Jodi needed a half marathon the same weekend and found a race that offered both.  The Wheatfield Half Marathon, 8k and 3k was located in The Dalles, Oregon.  I knew it was going to be a small race when she emailed me the registration form that I had to fill out and mail in.

the sun waking up the Columbia River Gorge on our way to the race

The morning of the race Jodi and I made the 90 minute drive through the scenic Columbia River Gorge to The Dalles.  It was a beautiful, unseasonably warm day.  At the race start there was a handful of people.  By 9 AM around 150 runners lined up for the start.  

Boston Training Weeks 14 and 15: Shamrock Run and 22 miles

By Carissa

My muscles are sore and my left arch is tight, but I made it.  The past two weeks concluded what my schedule deemed race preparation.  Am I prepared to race?  I sure hope so.  One would think fifteen weeks of training would get me ready.  But the marathon has an uncanny way of humbling every runner.  There’s no guarantee that all this work will translate into a great race.  As a runner we must embrace that uncertainty and be prepared for the lessons we will learn along the way because lessons and growth are what is guaranteed. 

At least I had some new shoes and
Skirt Sports shorts to break in on the treadmill.

Week fourteen started with the treadmill.  Four days later I was still on my treadmill due mainly to the fact that my youngest is three years old and with me 24/7.  As much as the treadmill is a lifesaver, twenty eight miles on the thing drove me a little nuts.  I cut my Thursday run short by two miles because I couldn’t handle another minute on the thing.

Sunday of week fourteen was Portland’s Shamrock Run.  I signed up to run the 15k although I have never run that distance before.  I wasn’t sure what to expect out of the hilly course that climbs up Terwilliger before dropping back down for the finish or an event that hosts 35,000 runners! Lucky for me the race starts were staggered and the 15k started first so I was up against the smallest crowds of the day.  After a warm up I knew I needed one more trip to the bathroom and by the time I was out of the port-o-potty, the race was about to start.  My friend Kelly and I rushed to the start and jumped through an opening in the barricades where the 7-8 minute milers were lined up just before the gun went off.  

I stole the green arm band from my six year old.

The first couple of miles were really crowded.  I forced my way through narrow gaps between people instead of my normal strategy of weaving around racers.  The crowds thinned out by the time I started to make my way up Broadway.  I tried to race at a comfortable pace because I didn’t want to totally burn out on the big climb up Terwilliger.  Once I got to Terwillerger my pace felt good for the climb.  I have the opportunity to run hills frequently so they do not scare me.  This gave me an advantage over many other racers.  I passed people at a steady clip and  felt remarkably well.  All I had to do was get to the Chart House and it was downhill from there.

Official results

Many racers dress festively for this event so I made it my goal to not let someone in a tutu beat me.   Once I reached the downhill, it was bliss.  I was flying and hoped the course wouldn’t level out before the finish.  About two miles from the end of the race I counted seven women in front of me.  I knew having that many women finish right in front of me would be a good ding in my standing so I worked on passing each of them.  By the end of the race I passed all seven!  I came into the finish feeling strong, fast, and ecstatic to be feeling good after such a disappointing last race.  My finish time was 1:04:22.

The following day was a challenge.  My schedule called for a seventeen mile training run on tired muscles.  I know how sore I can be after racing and I wasn’t sure how it would feel.  My answer?  IT WAS SO HARD.  I was really blessed to have Jodi join me for this one.  I love spending long runs catching up with her.  It was the only thing that saved me.

I could tell by six miles that I was fatigued.  By twelve miles I was hungry.  Really hungry.  I had another Gu but my body wanted food.  A hamburger in fact.  Jodi had some raisins/Craisins with her and I ate all of them.  It didn’t hit the spot but it was better than a Gu.  By the grace of God my watch eventually dinged 17 miles.  I made it!  We returned to the small shopping strip where our cars were parked and Jodi joined me as I scarfed down some Mexican food which she said looked like “barf on a plate.”  She cracks me up.

My muscles took some time to recover from that big effort.  It’s no surprise that my speed session that week did not go well.  By the weekend it was time for my last long run and my only 22 miler of the training cycle.  I was intimidated by the thought that this run could feel anything like the one with Jodi. Despite feeling nervous I set off to meet my friend Holly.  Holly and I live a couple of miles apart.  She’s one of my roommates for Boston and though our pace is really compatible we haven’t done much training together.  I’m so glad we could run that last big one together.  We had some climbs and some rolling hills and it was nice to pass the miles catching up with each other.  When I got home I was so excited.  I was heading into the three week taper that comes before the race.

We'd love to hear from you Sole Sisters!  Did you run Shamrock?  Have you ever raced in a tutu?  Have you ever gotten REALLY hungry on a long run?  Do you have experience with racing the day before a long run?

Boston Training: Weeks 10 and 11

By Carissa

Just like that two more weeks are completed.  I wrapped up the eleventh week of training with a twenty mile run.  I checked the last workout off the second mesocycle (or phase) of my schedule.  The mesocycles I have completed now are endurance and lactate threshold and endurance.  The next two phases will be race preparation (intimidating!!!) and tapering (my favorite.)  The Boston marathon is now seven weeks away.  It finally doesn’t feel so far in the future.  

Top: The whole schedule
Bottom: Mesocycle 2

I like to study my training schedules.  Looking at the big picture or even just the next few weeks helps me wrap my head around what is ahead of me.  It was the process of looking ahead that brought about some anxiety and concern last week.  I looked at the next five weeks of training and saw that they were all 50+ miles a week. It dawned on me how much more demanding this schedule was going to be.  I wasn’t sure I could handle it.

Boston Training Week 9: Half Way There

by Carissa

Mile by mile, day by day the boxes on my schedule are getting checked off.  I’m now half way through my 18 week training schedule.  There are distinct feelings I associate with being this far into a schedule.  

By now the excitement of the monumental task I’ve taken on has worn off.  Despite the lack of enthusiasm, there is a rhythm I have found.  Workouts that were a bit more of a struggle a few weeks ago happen with ease.  I’m getting faster and I’m running farther. 

It doesn’t hurt like it used to.  I have already logged 18 and 20 mile runs.  They felt good.  I still marvel at how different that distance now feels.  The first time I ran training runs that long was with Jodi for the 2010 Portland Marathon.  Those runs took everything out of me.  Just covering the distance was killer and finishing was a minor miracle.  I’m so glad I can remember how it used to feel.  It helps me appreciate those runs now.  If you haven’t experienced it personally, I promise you it is so different to cover that distance now.  Our body’s ability to adapt, change and grow stronger is incredible.  

Boston Training Week 6: Confessions of the Overtrained

by Carissa

I have a problem.  I am six weeks into my training plan for Boston and I’m beat.  This week was a recovery week where my mileage dropped down.  In theory it would give my body a chance to recover before I ramp up for the next couple weeks of training.  However, I don’t feel recovered.  I came out of week five with an unhappy calf and foot.  I ran nice and slow this week hoping the aches and pains would go away.  They are better but my body might not be ready for the 50 mile training week that’s up next.  

Six weeks of training all checked off

In addition to my leg not being 100% my schedule is wearing on me.  Last spring I trained for Eugene Marathon using a schedule with the same amount of peak training miles.  It was challenging but doable.  I ran but I didn’t do any cross training.  I didn’t do core work.  I didn’t do weight training.  I know these things are important for running strong but I did not feel like I could squeeze them in.  

After the marathon I finally established the habit of strengthening my core. I added strength training twice a week.  I added swimming twice a week.  Six weeks ago I added a marathon training schedule from the book Advanced Marathoning.  I tried for several weeks to keep up with it all.  I added too much.

Boston Training Week 2: Slow Down!

By Carissa

Do you ever hear something and know it to be true but then one day it falls on fresh ears and changes everything?  That’s what happened to me this week.  I knew that running paces were important and that each run should have an objective.  Pace runs are different from long runs which are different from recovery runs.  What I didn’t realize was just how much slower these runs should be compared to how I’m used to training.

I’m using the book Advanced Marathoning to train for the Boston Marathon.  This book is loaded with great advice and I really like how the training program is laid out.  I can tell this is the kind of plan that will allow me to show up prepared on race day.  Early in the week I read the chapter called Following the Schedules. In this section the objective of each run is outlined and training paces are prescribed based on one’s marathon race pace.

Marathon race pace can be a tricky thing to determine.  There’s McMillan Running Calculator which will give you a marathon pace based on your most recent race of another distance.  McMillan gives me a race pace of 7:26 minutes/mile.  This would mean a 3:14 marathon.  I know Boston is a tough course. I also know historically I’ve underperformed compared to McMillan paces.  With this in mind I think 3:20 is a realistic goal.  The pace per mile for a 3:20 marathon is 7:38 minutes/mile.  Based on this information I chose 7:30 minutes/mile as a marathon pace for training purposes.

Boston Training: Week One

By Carissa

I wrapped up my first week of training and wanted to share the highlights (a few) and lowlights (more than a few) with you my sole sisters:

Monday:

I woke up bright and early to make it to spin at 5:30.  I enjoy spin class.  Now that I’m ramping up for training I probably won't be able to squeeze it in weekly.

For lunch I had the pleasure of hosting Holly, Devon and Kristen for a little Boston training kick-off lunch.  I’m kicking myself for not taking any pictures.  Everyone arrived looking so cute: showered, make-up, street clothes.  Pretty much the opposite of the I just rolled out of bed look I usually sport when meeting a friend for a run.  We had fun getting to know each other better and talking running over a leisurely lunch.  

I Wish I Hadn't...

By Carissa

I wish I hadn’t... pushed through that niggle which arrived in my left foot as I increased my mileage over the past couple of weeks.

I wish I hadn’t... followed through with that speed work when my foot was sore and I wasn’t sure whether I should be resting it or running on it.

I wish I hadn’t... followed up that speed work out by throwing on a pair of heels because I liked the way they looked with my jeans.

I wish I hadn’t... after a few days rest, put on my minimalist shoes and went for a "how's my foot feeling" test run.

Because a few days later my physical therapist friend examined my foot and told me my plantar fascia was tight.