16 weeks of running prep came to fruition on Sunday April 27th. 8.5 miles along route 7 from Swanton to St.Albans. I went in to the prep with little expectations but eventually set three goals for myself.

1) Complete the race in under 70 minutes - this would put me at a sub 8:30 minute mile.

2) Don’t poop your pants mid-run

3) Don’t walk.

When I crossed the finish line I came in at 68 minutes - right at an 8 minute mile - had clean spandex, and didn’t walk once.

SUCCESS!

Race aside, I wanted to compile a list of a few things I would do the same and do differently as it relates to running, especially for those who are training for their first running event!

What i would do the same…

1) I thought I did a great job not doing too much in my prep. I started running once every 3 or.4 days…eventually progressed to 3 times a week, and then eventually went to 4 days a week after 13 weeks of consistent training. I didn’t over-do it and it made this prep enjoyable.

2) I would continue to really focus on nutrition before and after training sessions. 99% of my workouts - strength or running- happen at 430am. When I strength train in the morning I don’t normally eat anything. When it comes to running, I would routinely drink or eat 40-60 grams of carbohydrates. These carbs made a HUGE difference in the effort I could put forth, but more importantly how I would feel after. I really think that fueling for your workout really helps you with the NEXT workout…don’t fall behind on your nutrition…it will catch up.

3) I competed in the same pair of shoes I trained in. In the running world there is a lot of talk about shoes for ___ event or shoes that are designed with ____ that help you run ____ event. I also knew that my race was going to be decided by my preparation and between the ears while actually enduring the run. I wanted to make sure I was comfortable and my feet were going to feel good. No special shoes needed. Just run whatcha brung!

What I would do differently…and what I am currently changing for my next 10k!

1) On race day I will definitely start closer to the start line. I wasn’t in a huge rush to get going during the SAP run, and it cost me over the first 3 miles. I was running about 45 seconds slower than my average split and it was due to being stuck in the pack. I think for my next race I will start in the upper 1/3 of the pack to avoid having to pass people.

2) I was late to the interval workout party, and I would have started those sooner. Most of my workouts were heart rate based- mostly zone 2 - and time based. I started doing 1k repeat interval workouts about 5 weeks prior to race day. Going back, I would have started with 400 meter repeat workouts earlier in my prep and build up volume and distances as I got closer to the SAP. As I prep for 6 weeks before my next 10k I will be doing different interval efforts that push me closer to my V02 max. I found that they really do help.

3) Hills, hills, and hills! I did a ton of my runs - all but 4 to be exact- on an Assault Runner Treadmill. It turns out, the SAP run was all uphill, haha! Going forward I am going to be incorporating 1 hill-based workout in my training cycle. It’s super important that you get those legs (and lungs) used to the intensity of hill-based efforts.

Thank you so much for tuning in to my Mediocre Miles series…I plan on keeping this going throughout the summer as I still have 4 more races to run!

Next race: MILK RUN 10K- Enosburg Vermont - Sunday June 8th!

Mediocre Miles: SAP Run Recap! (8.5 Mile Race)