Fall season recap, winter/spring goals

The fall season is over and I am happy to report that things continued in the positive direction and that MAlice was showing up at races again. My key races this fall were the USATF Masters 12K National Championships and the Wrightsville Beach 5k Turkey Trot.

I did several races along the way including the Great Race 10K in Pittsburgh (1st Master (only because the first over 40 woman was one of the overall winners:)), the Vinton Fall Festival 5K (2nd female, 1st master, 19:19), and the Runway 5k in Charlotte (3rd female, 1st master, 18:52). Other than the Vinton Fall Festival where I felt flat, the races went very well. At the Runway 5K I got to "catch up" with my William and Mary team mate Laurie on the cool down. She is as sweet as ever and it felt like old times chatting away and sharing laughs. (She just ran a blistering 1:13.48 at the Jax Half Marathon last weekend as she prepares for the third Olympic Marathon Trials in February.)

Laurie Knowles and me after the 5K

At the USATF Masters National Championships in Alexandria, VA I finished 6th overall and 5th in my age group between two masters rock stars: Alisa Harvey and Cassandra Hinkiel. This was my first Masters National Championship and the atmosphere was electric. I negative splitted the race going through the mile in 6:32, 5K in 19:56, 8K 31:45, 10K in 39:47, and finishing in 47:31 (6:23/mile pace). Needless to say I was all smiles for days. I competed, I pushed when it hurt, and used positive self-talk in the tough miles. You can see the Masters results here.

Last 400 meters in the 12K (Photo: Clay Shaw)

My workouts and confidence remained strong heading into the final race of the season: the Wrightsville Beach Turkey Trot 5k. A fun race on Thanksgiving morning, fast course, lots of Without Limits friends, and a great calorie burner heading into holiday eating. I will admit to being nervous prior the race given several fast ladies were toeing the line. That lasted until the gun went off. Then I competed. I ran with the pack although I got out kicked at the end to finish second on gun time (18:43) although first with chip time (18:40...that's the time (not the place) that I am taking!) That is the fastest road 5K that I have run in at least 4 years, so I was very happy.

My plan for the winter and spring is to work on strength and endurance (both in running and swimming) through the Quintiles Half Marathon in March (with some indoor mile-5K races) and then go for some outdoor track PRs in the 1500-5K. My resolution is to consistently strength train 2-3 times per week, an important element to success in both running and swimming, but one that I frequently neglect more than I should. Masters studette Sonja Friend-Uhl gave me some great training tips and reading that I will incorporate to keep this 41-year-young body moving fast!

Speaking of 41...Erin Hogston joined me for 41 x 400 meters on December 24 (my 41st birthday)!

What are your plans for the winter and spring?