Stand Up Paddleboarding as Cross Training

If you ever get the chance to go Stand Up Paddleboarding, drop what you're doing and GO.  This activity is by far one of the most fun, adventurous, peaceful things I have ever done.  I'm lucky enough to be able to go paddleboarding with a group that meets regularly, but going solo is a very zen way to tune in with yourself and nature.

Even though it's easier than it looks, paddleboarding is quite a workout.  In order to propel yourself through the water you have to fully engage your core and pull the paddle alongside the board.  How fast and hard you paddle affects the intensity of the workout, as does environmental factors such as tide/current and wind.

I use paddleboarding as a form of cross training between running and biking sessions.  I love the impact-free workout that works arms, shoulders, obliques, abs, and back muscles much like a weight training session.  Quads are engaged, as are ankles, knees, and inner thighs while balancing on the board.  Combine a Bosu ball, free weight session, and an intense full ab workout and you start to get close to the benefits of paddleboarding.  Get out of the loud stinky gym and out in the fresh air on the quiet water with a paddleboard!

Side benefits of paddleboarding include:  up close and amazing wildlife sightings, views of shore that cannot be seen or appreciated by large boats, the "cool factor" of driving around with a board on top of your vehicle, the cute outfits (think Athleta catalog) and being part of a relatively new sport.  And my kids think I'm a pretty cool mom for doing it too.  Score.

Many outdoor outfitters are now carrying paddleboards both for purchase and as rentals.  I prefer flat water paddleboarding, but some boards are made for breaking waves and for paddling beyond the breakers.  Next time you're tempted to rent a kayak to explore the waters, try paddleboarding!  You'll love it, and you'll get an outstanding workout.

The Magical Sisterhood

I have long neglected my blog.  I just got tired of writing race reports, I preferred instead to read others' reports.  I have done some fabulous races in the past few months, the St. Mary's Triathlon, The Nation's Triathlon, the Savannah River Bridge Run, Hunting Island Paddlefest, the Melbourne Half Marathon, and several beautiful 5K races.

But, I was not motivated to write about them.  Until this race.  The Disney Princess Half Marathon.  There is a story behind this race, a pretty good story too.  Almost as good as the race itself.

Here's the story.

Preparing for this race began over a year ago.  My friend Tracey called me one day out of the blue and said she had started running.  She was a few weeks into her training and was tackling lots of miles already.  I was blown away and impressed.  Tracey is a busy working mom of two active girls, a Girl Scouts leader, an actress and stage mom among countless other responsibilities that come with her life.  She said that she was loving running, and wanted to train for the Disney Princess Half Marathon.  I was so excited (both of us being big Disney buffs) I promised her that if she did this, I would run it too.

Throughout the year of training, we kept in touch on how it was going, and in no time, race day was upon us.  Tracey's long runs reached 14 miles, and mine reached 12 miles.  I ran hot and humid tune-up Half Mary at Melbourne Florida in anticipation for Disney Princess.  

Tracey, the theatrical one, came up with the brilliant idea of running as Cinderella's evil stepsisters, Drizella and Anastasia.  The closer we got to the race, the more excited I got about our characters.  We consulted each other on outfits, and began texting each other in character.  Tracey found the must-have sparkle skirts online.  I would venture to say that this part of planning for the race was more fun than planning for my high school prom.  I also probably would not have been nearly as well dressed for this race if it had not have been for her.  I am all about comfort and high performance clothing.  Anyone who knows me would never believe that I ran a race in a giant hair bow and sparkle skirt.  And I LOVED it!

Shannon, Drizella, Lady Tremaine, Anastasia, Tracey

Finally, Disney Princess race weekend had arrived.  Twitter began buzzing about the race, and the excitement was contagious.  My family and I planned to drive to Disney after #1 got out of school, putting the four of us there at about 9pm.  Saturday my parents would arrive and we would tour Magic Kingdom in the morning, go to the Expo in the early afternoon and, thanks to Tracey, had a princess dinner planned at the Grand Floridian later that evening.

Royal Carbo-Loading

At Park Fare at the Grand Floridian, we met our characters!  Tracey expertly planned this dinner for our families so that we could enjoy an incredibly tasty buffet while watching our characters in action.  This was more fun than I would have imagined it would be!  The "real" Anastasia and Drizella Tremaine were very excited that we were running as them in the race the next day.  We definitely carbo-loaded in style that night!

Doing Disney World with your family before and after a half-marathon, I realized, is a true physical and mental challenge.  Touring the parks is not exactly relaxing, it's downright exhausting.  As I told Tracey on our hike to the corrals on race day: "Holy cow, this is an epic endurance event!"

RACE DAY EVE
After our wonderful dinner at Park Fare, I returned to the room to lay out my race day gear:

• Giant teal blue bow
• Matching blue bondiband
• Hairbands
• Princess barrettes
• Blue Asics run shirt with lime green sleeves sewn on
• Nathan run pack filled with: Gu (prerace), Clif Shots Gel (during race), Haribo Gummy Bears, Chapstick, Snotrag, iPhone, iPod shuffle
• Fuelbelt with bib attached (with my name on it! Princess Shannon haha)
• Road ID
• Garmin watch
• Timex watch
• Sparkle skirt
• Underarmour compression shorts
• Patellar strap
• Zensah calf sleeves
• Thorlo experia socks
• ASICS Gel Nimbus 13
• Spray Glitter (of course, it's a princess run!)
• Pre race baggie with nutrition: Ensure, Gatorade, Clif bar, water
• Checked run bag: towel, back up run shirt (in case my sewn on sleeves were too much
• Body Glide

Drizella and Anastasia ready to race!

My parents spent the evening strategizing their spectator plan.  This was not an easy thing to do.  The spectator information in the race brochure was meant to be helpful, but it was quite confusing to those who aren't familiar with the race day logistics.  Having done the race now, I am much better informed on how to watch the race.  I gave my kids and husband a pass on spectating the race, I'd rather spend time with them later in the parks, which would be more enjoyable for them too.  

RACE DAY

Tracey and I arranged to meet the race day bus at her resort at 3:15 am.  I set my phone to go off at 2:30 am and tried my best to go to sleep that night at 9:30 pm.  The excitement of the day seeped into my thoughts, and the anticipation of race day made it hard to sleep.  But, I got good rest despite sleeping with a wriggly 3 year old's feet in my neck (hubs slept with #1), and was wide awake at 2:15 am.  I got up, rinsed off in the shower, dressed, and ran over to Tracey's hotel.  

We squealed with delight upon seeing each other in costume.  We boarded the bus and shared funny stories while checking out everyone else's outfits.  This was so much FUN!  Folks were taking pics and posting on Facebook and Twitter.  

The bus dropped us off a short walk away from the finish line venue.  This party was rockin' at 3:30am.  It felt like we'd been out all night and were still dancing the night away.  A DJ on stage was leading the arriving tutu-ed and fairy-dusted runners in dances like the Dougie, and it was irresistible to not join in.  The scene reminded me of a flash mob dancing in unison.  Announcements on stage kept us well informed of the race day progression.  

Corral A before the start

I was stunned by the sheer number of porto-lets on the scene.  Hundreds of them lined the area, and they all looked brand new.  For the thousands of runners who were there, this was a huge, er, relief.  Literally.  We also learned that using a porto-let in a tutu is an act of coordination and grace in and of itself.  

Runners happily sashayed around the venue, complimenting each other on their outfits and fueling up for the race.  At 4:15am or so the announcement came to begin walking to the start corrals.  This is where I wished two things: 1. That I would have started this trek earlier to avoid the bottleneck of the crowd moving to the narrower path 2. That I would have started my Garmin to see how far we walked to the corral.  It seemed like we walked FOREVER to the corral...every bit an hour.  But this is not a complaint:  it was a fun walk, surrounded by fellow runners.  I would much rather be moving than standing around all jittery.  The path was lined with yet more porto-lets so we had another chance to hit the potty before being corralled.  Randomly, a flying squirrel divebombed the crowd, to the cheers of many.  Wonder how much Disney paid for that entertainment? 

I got to corral A just minutes before the start of the race.  The corral was crowded and heavy with anticipation and thick with the awful smells of excited runners.  Folks on stage, including Jeff Galloway himself, pumped up the runners with fun banter while we awaited the big moment.  They made us feel like rock stars.  Finally, the Fairy Godmother gave a few waves of the wand just before the fireworks went off and the race began at 5:45am.          

THE RACE

And we were off!  The first mile of the race was like any other, and we were quickly introduced to why this race is NOT like any other.  Performers, DJs, characters, lighted hot air balloons, comedians, firemen, and Disney Cast Members lined the route, cheering and high fiving us as we went by.  It truly felt magical.  Water and Powerade stations were every mile, and yet more porto-lets were strategically placed along the way.  The water stations were on both sides of the road, and a huge number of volunteers made the stations easy to navigate and reduced chaos. 

Me with the train engineer

Me with Cinderella & Prince Charming

Runners waited in short lines to get their pictures taken with favorite characters.  I unfortunately missed my big character...Drizella.  She and her evil stepsister were hidden by a line of runners waiting to get their pictures taken with them.  It wasn't until I was past the line that I realized it was her.  I threw up my arm in a big wave, and she actually saw me!  She waved back, and cheered for me.  This strengthened my pace as I ran under the water bridge and toward Magic Kingdom.  I ran through Magic Kingdom, slowing down to enjoy the ride.  I stopped to get my photo taken with Cinderella and slowed my pace through the big moment through the castle.  In an unfortunate moment of excitement, I slung my arms out for a photographer and caught another runner in the face with my outstretched hand.  I think my finger actually went up her nose.  Oops!  Whoever you are, I sincerely apologize.  Although I hope they got the picture, I'm sure it's a funny one.  We rounded through Frontierland, and ran past the WDW steam train so I had to get a picture with the engineer for my train-enthusiast 7 year old.

At the halfway point, a big sign said something to the effect, "You're half way...time to get STRONGER" and a huge speaker belted out the Kelly Clarkson song, "Stronger."  It actually worked, I ran negative splits the rest of the race.  I'm a total sucker for motivation during a race.  Little things get me going.  

We ran past groomsmen proposing to us, many more characters, comedic DJs, and near mile 11 we approached an incline...an onramp to an overpass.  At mile 11, inclines look like hills, so Disney didn't miss the opportunity to motivate us.  A green soldier from Toy Story was standing there, barking orders at us: "C'mon soldiers, we're going TAKE THIS HILL!"  Again, it worked.  I charged up the hill easily.  

At the finish line reunion area w/my rose

The whole way I felt great.  I worried about my feet in the first two miles, they felt fatigued from hiking the parks the day before.  But they soon went numb and I felt light and fast.  I walked fast through each water stop and alternated Powerade and water.  I took my Gu before the race, and ate a complimentary Clif shot from the booth at mile 8 or so.  I ate a few gummy bears along the way, and overall felt outstanding.  The weather could not have been better.  Cloudy and a breezy 55 degrees, it was perfect.  The final mile took us through EPCOT and the finish line was spectacular.  I high-fived Mickey on my way across the line.  I looked through the crowd and saw my parents, and my dad handed me a rose.  It was so wonderful seeing them there, it meant so much to me that they made the trip.  I proudly received my medal and I couldn't believe it was over so fast.  I really felt like I could have run the course again.  I resolved that when I do my first marathon, it will be with Disney.    

The race was awesome, I was never by myself, there was never a moment of boredom, and the miles literally flew by.  After a race, typically there's a sort of let-down.  You trained hard, you got there at the crack of dawn (or the middle of the night in this case) and when it's over, you mill around for a little bit, then head home or back to the hotel and change and it's basically over.  This is not the case at a Disney event.  For those of us lucky enough to be able to stay and go to the parks after the race, the glow of the finish line followed us throughout the parks.  Many runners wore their race t-shirt and/or medal to the parks and Disney Cast Members, other runners, and random strangers congratulated them on the race.  It was like we were instantly a part of a magical sisterhood who were proud of each other and supportive of what we had accomplished.  

#2 and me with Marie wearing my race tee in the park

Not to mention I personally felt pretty badass tackling the parks after the race...an endurance event itself.  I believe, though, that my body recovered better from this race because I was out walking around immediately afterwards and not all folded up in a car.  I continued to feel great, and my soreness was minimal.

Overall, it was a truly magical experience that I would recommend to anyone.  This was my third half marathon and was by far my best ever, even though it wasn't the fastest.  I did not PR, although my time at 2:11 was well below my goal of finishing in under 2:15.  My current half mary PR is 2:09.  I ran negative splits and felt great the whole way.  I did not have pace expectations because I wanted to enjoy the race (and the ensuing weekend at the parks) and be able to stop for pictures without worrying about my overall pace.  This race would be a great first half-marathon to train for.  The support and the race environment is outstanding and motivating.

After all this, I am most proud of my friend Tracey.  The thought of her crossing that finish line brings proud tears to my eyes and chills to my skin.  I kept track of her progress during the race via text messages on runtracker, a complimentary service for the race.  I jumped up and down when I got the notification that she finished.  She accomplished a year of dedicated tough training, running in a neighborhood on the side of a cold mountain, alone, listening to her Disney playlist.  I thought of her during my own training often, her dedication motivating and inspiring me to keep going, even when I would have rather taken it easy.  On one particular weekend, she texted me "14 miles done!"  I had been putting off going out to do my long run that day, even knowing my window of opportunity was short.  I was cozy on the couch watching my Kentucky Wildcats play basketball.  Her text came in, and I obediently put on my run clothes and headed out the door for my own long run.  This happened several times throughout our training, and I cannot be more thankful for her enthusiasm for this race.  I am SO happy for her.  And what better place to make your dreams come true than at the Happiest Place on Earth, Walt Disney World.

Ridge To River Trail Run 6-4-11

The Ridge to River Trail run was probably one of my favorite runs of the year.  Set in Barboursville Park, this 10 mile race took runners through single-track trail, spongy bottomland, and rocky ridgetops.  The weather was warm but nice and sunny for this race.  Vance, Jay and I made the trip to Barboursville early that Saturday morning.  Unfortunately Daisy had to miss the race due to an injury to her paw sustained earlier in the week.  A bonus to this race was meeting up with a fellow DailyMiler and his DMing pooch.

Vance and I decided to run together so that he might actually enjoy a race.  On long races in the past, Vance has burned out early, making for a miserable final few miles.  This time, I was out to prove to him that races can be fun!  We had heard that this race, although farther, was easier than the Dirty Dog because the hills were fewer and less steep.  However, when the gun went off and we started out the main road of the park, we weren't so sure.  The first mile of the race was up an incredibly steep hill on the pavement before it ventured off onto the trail.  We overheard lots of nervous kidding going on around us, wondering if we were going to survive this race.

To our relief, the first turn onto the trail took us through miles of single track.  This is where I get confused on a trail race.  On almost every trail race I have done, this is the part where the logjam occurs. I am not a front-of-the-pack runner by any stretch of the imagination, but I get frustrated with this early part of trail races.  Inevitably, I get stuck behind a long line of walk/joggers, making it difficult to go around, and I never know the race protocol to remedy this.  Do you risk an ankle injury and go off-trail and pass?  Do you ask for them to move over for you?  My love of trail runs usually outweighs this frustration, but I'm always curious as to what I should do.

Vance and I stuck together, which was enjoyable for both of us.  He kept commenting on how nice it was to not be "blowing it out."  We had lost Jay earlier, as he zoomed up the giant hill and ran out ahead of the logjam while still on the pavement.  However, we knew he'd be running his own race and would see him at the finish line.

Post Race Party

About halfway through, Vance decided to be a little more aggressive in passing other runners.  He soon left me behind, and went on to run a great race.  However, I believe his easier start is how he was able to sustain a great pace for the rest of the run.  The course was a beautiful mix of trail types, and did end up being easier than the Dirty Dog.  Many other runners had run the Dirty Dog a few weeks prior, and made the same comments.  I personally love the terrain and challenge of the Dirty Dog, which is why it remains one of my favorite races ever.

The finish party after the race had great food and a festive atmosphere.  Each runner received a raffle ticket, and lots of prizes were given away.  All finishers received a medal, and the locale next to the lake was beautiful.  The race itself was a ton of fun, and I would do it again in a heartbeat.

GEAR:
Compression shorts
2 GUs
Trail shoes:  Mizuno Wave Trails x 2, Brooks ASR
Visors, sunglasses

Dirty Dog 15K Trail Run 2011

The start of the Dirty Dog 15K 2011

May 21, 2011 in Kanawha State Forest, just outside of Charleston, West Virginia, 200 runners and 35+ canines gathered to attempt the Dirty Dog 15K Trail Race.

Doing this race this year for us was a no-brainer.  The Dirty Dog in the Kanawha State Forest was the start of it all last year.  I signed up myself, my husband, and my brother and his girlfriend to do this race last year as a way to kick everyone out of their comfort zone and do something hard.  (Well, except for Lindsey, who pretty much runs 15Ks on a daily basis)  With minimal time to train last year, we all completed the race, and the running bug bit.  It has been quite a ride since then, and I'm thrilled that we were all still going strong and ready to the Dog again this year.  Tom Samples joined us on the race, and as usual, smoked us all to the finish.

Vance and Daisy run through Dunlop Hollow

I love trail races.  I love this race, and I love this distance.  The course is difficult, technical, and scenic.  The distance is enough to require the dedication of training.  The reason I love trail races is because it combines two of my favorite activities: running and hiking.  Running trails gives the sense of flying, as trees whiz by and arms fly out to maintain balance.  The terrain is an equalizer; it introduces an additional factor to running that does not exist on roads: courage.  It takes added courage to run fast over roots, boulders, and down muddy downhills.  The risk of falling and injury is higher than on the road, and it takes guts to keep going fast.  Guts are my best asset.  I'm not fast, and I don't have lots of time for training, but I'm not afraid to gut something out.

Jay & I run through Dunlop

Mom and Dad brought the kids to play at the park while we ran.  It was so fun seeing them cheer us on in Dunlop Hollow as we ran by.

We learned from our experience at this race last year.  We were familiar with the course this time, and knew what to expect.  Also, running with Daisy last year added time as we frequently had to confirm her whereabouts while on the trail.  Daisy benefited from training also, and has learned to stay close while running with us.  Her favorite running partner is Vance, so the plan was for her to stick with him on the race.  Jay and my plan was to get near the front of the pack (not a usual race start place for us) so that we did not get caught in the logjam that we knew would occur in the first uphill single track section which was only a mile or so into the race.  Unfortunately, we didn't get to the front in time, so we ended up getting behind the logjam.  We tried to make up time on the logging road once the single track opened up.  But, at least we have room for improvement again next year!

Dirty Doggers dogged out post race

The course varies between old logging roads and single track hiking trails.  The hills vary from long gradual uphills to straight up and down single track switch-back trails.  The terrain varies from rutted out log roads to bouldery rooty trails.  It is an incredibly challenging but satisfying and exciting course.  I think most people running it underestimate its difficulty.

The Dirty Dog 2011 saw a record attendance, attributed to its recognition in national magazines, and its social networking visibility.  Before the race, preregistrants and race day registrants lined up to check in with Tracey Todd, and milled around with their dogs in the beautiful Kanawha State Forest.  At 9:00 am, 200 runners and at least 33 canines lined up on the forest road and took off for the hills at Dan Todd's start.

THE COURSE

Tom Samples

Runners start on the forest road, but only run for a few minutes until the trail juts off the road to the right, and heads directly up a steep single track.  Thus, the inevitable logjam that occurs here.  Faster runners and those without dogs should try to start in the front of the pack to avoid some of the slowdown.  The single track then opens up to a logging road (first aid station is along this road) that follows the ridge until a steep single track descent into Dunlop Hollow.  Runners cross the picnic areas and traverse the creeks to the second aid station.  Then comes the monster.  After crossing the forest road, the course reenters the woods and immediately ascends up a steep, long, switch-back single track.  I have yet to see someone run this portion of the race (including the dogs), but I am not hanging with the lead pack, whose times indicate that yes, they did run up that behemoth.  The single track then continues, undulating up and down, switching between logging road and single track (around aid station 3) until it finally connects again with a muddy logging road.  This is the slog.  This portion of the race is about 6 or 7 miles in, and it is a steady uphill chug for two miles.  Experienced runners in this race look longingly for the right turn that takes you down the final, fun, satisfying single-track wet, muddy descent to the finish line.  Almost the whole course is nicely shaded.    

THE GEAR

Jay Roberts

I ran in all black, anticipating a muddy race after a rainy spring.  I wore compression shorts and a black tank, visor, and sunglasses.  My Garmin accurately reflected the mileage, although I didn't trust it during the race because of the tree cover.  Others reported their Garmins showed a much longer course than the 9.3 miles.  I started with an ipod, but quickly ditched it, preferring to run without tunes on this one.  Listening to fellow runners was very entertaining.  Jay & Vance ran in compression shorts and a technical tee, also with visors and sunglasses.  Jay ran with his Nathan running belt.  Lindsey wore standard running shorts and tank.  Daisy wore her poo-boss and collar.

THE NUTRITION

Shannon Roberts

Jay and I had our usual pre-race breakfast, coffee, a bowl of Kashi GoLean cereal, and a few bites of a Clif Bar along the way.  We drank water and Gatorade in the car on the way there.  We each ate a Gu before the race, and I had one after aid station 2.  Jay ate a Gu at aid station 3 also.  (I probably should have, I ran out of gas on the uphills at the slog).  Vance had cereal, Gatorade and a prerace Gu also.

OVERALL

Vance McCracken & Lindsey Adkins

The Dirty Dog is extremely well-run, and a really fun atmosphere in absolutely beautiful surroundings.  Dan and Tracey Todd and the volunteers have thought of everything.  The presence of the dogs and the technical nature of the trail is enough to humble even the most elite runners.  Most folks I saw were smiling and happy, both before and after the race.  Post-race food was great: watermelon, rice krispie treats, fruit, cookies, and water, as well as other tasty treats.  Over $1000 was donated to the Humane Society and a truckload of food and supplies was collected for the shelter.  Charleston, WV is lucky to have such a great trail race so close to them, one that is of a doable distance.  I highly recommend this race, and I cannot wait to do it again next year!

Poca River Run 15K

On May 14, 2011, Vance, Jay, Tom Samples and I signed up for the Poca River Road Run 15k.  Billed as the oldest road race in WV, the course is an undulating 9.3 mile loop of asphalt running.  We scouted what we thought was the route the night before so that we knew where to go in the morning.  A friend of mine told me the "back way" from Teays Valley, so we wanted to be sure we knew we could get there.

The plan was for my parents to come to our house in the morning so that we could leave for the race while the kiddos slept in.  We laid out all our gear the night before: freshly charged Garmins, ipods, Road IDs, Gatorade, Gu, socks, shoes, clothes, and visors.  I love the process of excitedly preparing my run "kit" the night before.  I'm such a running nerd.

On race morning we got up, ate our routine race day breakfasts: Kashi GoLean with milk, coffee, and a banana for me, and a Clif Bar, coffee, and banana for Jay.  We got dressed and headed out, with Gatorade and Red Bull to sip along the way.  Vance had met us at our house so he rode with us to the race start.  Vance was suffering a sinus infection, but not being one to back out, came to gut out the race anyway.

It was a muggy and warm for the start.  We lined up along with many familiar faces that we saw during the Winter Race Series.  And off we went, a jostling mass of runners, over the Poca River bridge and onto the country road along the river.  Tom was out front, and finished first amongst us.  We three ran mid-pack, with Vance leading and Jay and I staying together for about the first five miles.  I can hang with Jay for about 4-6 miles, but that's when he continues to accelerate, and I maintain my chugging pace.  My miles are usually identical in pace.  Jay consistently runs negative splits.  Jealous.  I saw him ahead catch up with Vance and run alongside him for awhile.  Then the course took a few uphill and downhill turns and I lost sight of them.

The course was beautiful.  We saw dogs, horses, country folk, and some interesting roadkill along the way.  The downhills outnumbered the uphills, but there were plenty of both to be challenging.  As the route turned toward the river, we ran across a bridge into the tiny hamlet of Lanham.  Photographer Dan had found a great spot to photograph the runners as they came across the bridge.  There was a city-wide yardsale going on as we ran past.  The crowds perusing the wares looked up at the runners briefly, probably thought we were insane, and then quietly went back to rummaging.  I thought it was hilarious.

The last relief station at mile 6 was just past the yard sale.  A fellow runner caught up with me while I slowed to drink the water.  She had been behind me almost the whole way and was running the same pace.  We agreed to pace together the rest of the way.  She was probably a whole foot shorter than me, and her leg turnover was much faster.  I spent the next few miles analyzing running form and how leg length and height had an influence on cadence and speed.  She had the advantage on the uphills because her legs were faster, I had the advantage on the downhills because my strides were longer.  On the flats we were about the same.  It was an interesting phenomenon and it helped the last few miles go by as I observed this.  Not long after the relief station we passed Vance who was fighting a fever, cramps, and exhaustion.  He ran alongside us for awhile but had to slow down to keep his legs from cramping.  He toughed it out, though, and finished not long after I did!  Vance definitely wins the tenacity award.

A couple of tough hills challenged us in the last mile.  It definitely felt good to finish that race!  Jay and Tom had already turned in their sticks and were calmly sipping Gatorade.  Vance finished just a few minutes later.  The heat and humidity took a toll on all of us.  We spent the rest of the weekend rehydrating.

Overall the Poca River Road Race was a very fun, picturesque race, and a great way to challenge yourself at a 15K distance, which is somewhat rare in these parts.  The race is well-run, has three aid stations and a port-a-pottie (very important), as well as post-race bananas and gatorades.  The registration fee included a long-sleeve race tee and a water bottle.  Highly recommend!

Susan G. Komen 5K and a big first!

The Susan G. Komen Race for the Cure is the largest 5k in the state.  This year, 6500+ attended the run/walk festivities that took place in Charleston, WV.  The capitol setting is a beautiful locale, and the race route is a flat, straight out and back along Kanawha Boulevard overlooking the Kanawha River.

The sheer size of the event invites total chaos.  Many vendors and participating teams set up EZup tents at the race start, making the registration tent virtually impossible to distinguish.  The crowd milling around the capitol front steps is dense and moving in a million different directions, so quick maneuvering on site is difficult, especially amongst the small city of tents.

Jay and I had preregistered as timed runners, and registered our two kids, Alex and Caitlin as regular participants.  Since we registered a day or so too late to receive our packets in the mail, we were forced to fight the crowd to pick up our race chips and numbers.  Note to self:  Register early next year.

We had decided to participate as a family, with Caitlin in the jog stroller and Alex riding his bike.  However, I was uneasy about running alongside Alex on the bike, mainly because of the hazard and frustration he may cause to fellow runners.  In the car, on the way to the race, Jay and I discussed what we would do if he didn't ride his bike.  Alex was quietly listening, and piped up, "I want to run."  "Really?" Jay and I said in unison.  "Yep!" he said.

Since about January, we have been running short distances with Alex, who is six years old, but we had never run 5K distance with him.  He has attended most of our triathlons and running races over the past year, and knew that running was a big part of my husband's and my extracurricular activities.  Until the day of the Susan G. Komen race, he had not been interested in running a race.  We were so excited at his interest, that we gladly forewent our personal pace goals and decided to run as a family.

After navigating the crowd and getting registered, we jammed ourselves into the packed Boulevard to await the runners' start.  Alex was ready.  His game face was on!  The gun went off, and there we went, running jauntily down the street together.  Alex ran hard, at about a 9:30 pace for the first mile, even though I tried to slow him down a bit to conserve his energy for the rest of the race.  Soon after the first mile marker, Alex said he needed to walk, which I could tell he was disappointed in admitting.  I had told him before we started that we would run as far as we could together, and then whenever he was ready to walk, just say so, no big deal.  But, of course, like we all do, he got swept up in the crowd, and wanted to keep up with the pack of runners around him.  Luckily, an aid station was in the perfect location for a stop.  We grabbed Gatorades and a banana for Caitlin, and walked the next couple hundred yards, sipping "energy juice."

Roberts family racers

And, he was off again!  Alex continued his run/walk strategy, walking and drinking Gatorade in between energetic and fast spurts of running.  All the while, we ran alongside him and Caitlin cheered him on from her stroller.  A train zoomed by across the river, and he got a second wind, inspired by the train.  We spent the rest of the race designating goals in the distance of things to run to, such as light poles, stoplights, people to pass, etc..  This kept Alex moving and motivated, and he was absolutely determined to finish this race.  I was amazed at his resolve and strength.

As we neared the finish, I coached him on how to finish strong and fast, and told him that once we started our final sprint, he couldn't stop, he had to run it out.  Apparently a fellow runner, a woman who looked to be in her fifties, overheard my little pep talk, and when it was time to sprint to the finish, she called out, voice wavering with emotion, "You run your little heart out buddy!"  And we were off again.  Jay and me with huge smiles, and Alex with his serious game face on, ran to the finish line while the crowd let up a loud cheer to see such a little guy finishing strong.  He finished in just under 40 minutes.

Proud Alex post race

I was so proud of him!  I picked him up in a big bear hug, and Jay squeezed him hard.  He was proud of himself, too.  I was happy for all of us.  Our family had completed the race, and Alex got bit by the running and racing bug.  Yippeee!

Hunting Island Adventure Biathlon, Beaufort SC 5-12-11

Hunting Island Lagoon

Our family has owned property on Fripp Island, SC for several years now.  We have spent our time there enjoying the natural beauty of the Lowcountry.  The ocean, the salt creeks, the marsh and jungles are a landscape of beauty in stark contrast to our home in the mountains of West Virginia.  Last year we gained a new appreciation for the WV highlands when we participated in triathlons and trail races.  This year, we decided to attempt a Biathlon in our vacationland home of South Carolina and enjoy its splendor up close and personal.  We couldn't have chosen a better race.  The Hunting Island Adventure Biathlon was one of the most fun races we've ever done.

The beautiful trail through the jungle of Hunting Island

Several years ago, for my birthday, I got a kayak from Higher Ground in Beaufort when they were located near the marine store.  I loved their store, and the help I received in choosing my boat and accessories was above and beyond any customer service I've experienced.  Ever since, I have sported a Higher Ground sticker on my vehicle, and I have tried to visit their store while in town.  I also am a fan on Facebook, and on their email list, which is how I found out about the Hunting Island Biathlon.    

The Biathlon's distance was a 5 mile paddle and a 4.5 mile trail run.  The run section of the race scared no one.  However, the 5 mile paddle was a bit daunting.  For one, the race is in March, so we were unable to train by actually paddling since chunks of ice were floating in our rivers here in WV for the months prior to the race.  But, I have a kayak and have some experience paddling.  Plus, our swimming training should help our upper body strength to help us be strong enough to paddle the distance.  Vance and Lindsey had kayaking race experience in the Capital City Classic Triathlon.


The race offered a unique setup of relay options, which made for lots more fun for the participants.  Entrants could register as a single/solo, or as a relay team or a tandem team.  Relay teams required one person paddle and one person run.  Tandem teams, however, required two people to paddle together on a tandem kayak, and then run the trail race together and cross the finish line together.  Technically, the last of the tandem runners would register the finish time for the team.  Because our paddling experience was spotty, and because the opportunity to race on a tandem team sounded like so much fun, both Jay and I, as well as Vance and Lindsey registered as mixed tandem teams.  Most importantly, however, the race t-shirt is awesome.  I loved it so much I wore it during the race!  It was perfect!


TECHNICAL GEAR

Vance's 6'7" frame barely fits 

We rented our kayaks, paddling vests, and paddles from The Kayak Farm in Beaufort, and it seemed as though many participants did so.  The Kayak Farm delivered the boats to the race site, and actually had them lined up and ready to launch.  This was a huge convenience!  Vance had a bit of trouble finding a boat that fit his 6' 7" frame, but he was smart in informing the Kayak Farm of his body size on the phone when renting the boats. Another advantage to renting was the ability to ditch our paddles and vests at transition, knowing that they would be collected by the Kayak Farm.  Otherwise, participants had to have someone waiting to grab the gear for them as they transitioned from paddle to run.

Because it was a trail race, we decided to wear our trail shoes, although we saw many participants wearing Vibrams, Keens, and Teva sandals.  If they were wearing sandals, they had to slip on their running shoes at transition to hit the trail.  However, I saw more Vibrams than ever, and they really would have been the perfect footwear for this race if you were used to running in them.  We wore quick-drying shorts, no-show socks, and performance wicking tees.  This was a must, since we got soaked during the paddle portion of the race.  I was most thankful for the visor and sunglasses I wore, not only to stave off the glare but also to keep the splashes out of my face.  We also wore bike gloves, which was a smart move, since our hands were fatigued by the end of the race, and the padded gloves saved our palms.  


LOGISTICS

The well-marked road into the park

Hunting Island State Park is a beautiful nature preserve, with natural beaches and extensive jungles.  A lighthouse and its village stands on the island that can be toured and climbed.  One of the state's most beautiful campgrounds is on the park property.  The lagoon we were to paddle through was also the setting for the movie Forrest Gump's Vietnam scene where actor Tom Hanks pulls his fellow soldiers to safety out of the jungle.  

Participants in the Biathlon drove into the main entrance and, after paying the park's $5.00 user fee, were directed through a stunning canopy of palms, live oaks, and pine.  Vehicles were parked near the beach, and a short walk brought participants to the race start/finish line and launch site.  Vance, Lindsey and Marshall, not to be outdone in total fitness mileage, rode beach cruiser bikes from adjacent Fripp Island 5 1/2 miles to the race start.  We brought our kids, and Lindsey's parents most graciously offered to watch them while we raced.  It was a beautiful venue in which to play with kids, they spent the race time on the beach with Lindsey's mom Jackie while the race supporter, Marshall, watched and coached our transitions.  He also took some great pictures in the process!  One challenge of the race venue was the frenzied swarms of noseeums that met visitors with a riot of bites.  Everyone was swatting the air, and standing still invited a brutal onslaught.  Fortunately, the wind picked up later in the day and the bugs abated.  Thankfully we brought serious bug spray!  We doused ourselves and our visors.  I also soaked two bandanas in bug spray and tied them around the kids' necks. This effectively kept the bugs out of their faces.  


THE RACE

The race was extremely well-run, with volunteers at every turn ready to help and direct.  Everyone seemed to know what they were doing, and was much appreciated.  A prerace meeting informed racers on all the rules and transition instructions.  Rescue boats were ready and waiting to help any kayakers in distress.  After the meeting, we settled the kids and climbed into our boat.  We were a little late getting into the water so we had to paddle all the way to the back of the pack to get turned around just in time for the race start.  Vance and Lindsey confidently lined up near the front and were poised and ready to dominate.  The race start sounded, and we were off.  A flailing frenzy of paddlers ensued, and many collisions and cussing were heard around us as we picked through the crowd.  Because I was so scared of turning over in the shark-infested lagoon (hint of sarcasm and drama), we were probably a little less aggressive than we probably needed to be to overtake other, slower boats.  The view from our boat of all the other colorful kayaks and paddlers was breathtaking and exciting.


The first 1/3 of the paddle was in the lagoon, where marsh grasses and trees blocked the wind and waves, making for nice flat water.  However, my paddling technique was less than smooth, so water was splashed and slapped by my paddles until I got the rhythm down.  I banged my thumbs on the boat, as well as my paddle shaft.  Jay, on the other hand, was cool as a cucumber, expertly working the rudder pedals and steering us through the lagoon.  The wide variety of paddling expertise made for a fun challenge, seeing some cut through the water like they had a motor, and others clumsily zig zagging through the lagoon, unable to steer effectively.  Cussing all the way.  It was hilarious.  

Transition

The second 1/3 of the paddle trip was into the Fripp Inlet, the water separating Hunting Island and Fripp Island.  This portion was unprotected by trees, and the wind and tide had a significant effect on our paddling efficiency.  We navigated under the fishing pier (which, by the way, according to a fishing guide, is the best place in SC to catch large sharks), and under the Fripp Island bridge.  Several spectators looked over the bridge, cheering us on.  We also saw Lindsey and Vance paddling strong going in the other direction after their turnaround.  They looked serious but also like they were having a great time.  We paddled out to a buoy, around it, and back towards the lagoon.  The halfway point was a giant relief.  By then, my arms and core were screaming, and surprisingly to me, my legs were too.  In order to gain the upper body power to pull the paddle through the water, you have to hold tension inside the kayak with your legs on stationary foot pedals.  This isometric contraction had to be held for the entire length of the paddle portion of the race.  I could see and feel the muscles in my thighs twitching and shaking.  I wondered what effect that would have on my running.  Just before reentering the lagoon, we saw a single kayak turn over, dumping its paddler.  I couldn't look.  Falling in was my greatest fear.  He swam to the edge and got back in safely, with the rescue boat standing ready nearby.  


The last 1/3 of the paddle portion returned us to the flat lagoon, and the paddling seemed easier.  An hour and some minutes after race start, Vance and Lindsey beached their boat and took off on the run.  We saw them running the trail as we got close to the transition area.  Volunteers waited for us to pull in, and they helped by stabilizing the boat as we got out.  I looked up and saw Marshall there, cheering us on and taking pictures.  Bless him, it was so nice to see his face and hear his support as we took off.  Jay unfortunately had to wade to get out, soaking his shoes and socks.  He also lost his timex watch during transition.  This would have ruined my day.  Jay took it in stride.  Literally.  After a few seconds of fumbling around with our gear, we started off the run.


THE RUN

Vance and Lindsey's finish

Talk about sea legs!  Wow, the entire upper legs, including hip flexors and glutes were totally numb.  And wet from sitting in the puddle of water splashy paddling created in the seat of the kayak.  Jay and I both marveled at how our legs were like jello, much worse than any bike to run transition we've ever done.  Also, our hands were fatigued from paddling for so long, so being able to reach for chapstick and Gu was a challenge.  I dropped my bike gloves twice as I pulled them off.  Finally, all our gadgets stowed, we could settle into our run.

Jay & Shannon's finish

The trail started out as a wide flat trail, went over a footbridge and a gravel road and then onto a single track mountain bike path.  We could run side by side during the first portion, but then were single file on the narrow part.  The trail undulated up and down over the ancient dunes covered in forest.  The jungle was absolutely beautiful, and the trail was spongy and sandy.  Volunteers were stationed at every turn so that there was no question which way to go.  The final descent brought us back out to the main road for one final sprint to the finish line.  Wow, what a fun race!


AWARDS

Vance and Lindsey walked away with first place in the Mixed Tandem relay category!  They received a very nice gift bag with lots of goodies from Higher Ground.  To celebrate, they rode another 6 miles back to Fripp Island on their beach cruisers.  Big congratulations!

Race support: The Adkinses

Overall, the race was one of the most fun things we've ever completed.  The scenery was spectacular, the weather was absolutely perfect, and the race was extremely well run.  Everyone seemed to be having a great time.  We couldn't have done it without the generous and gracious Marshall and Jackie Adkins.  They not only watched our kidlets for us during the race, but they fixed us an outstanding spaghetti dinner the night before.  Many thanks to them for their help!         

The Roberts Family Post Race