Age: 26 State: WI
Experience: Iron Woman
Age: 46 State: NY
Age: 29 State: NY
Age: 22 State: CO
Age: 26 State: CO
Age: 25 State: WI
Age: 34 State: WI
Age: 32 State: WI
Mom of two girls, Tracey makes time for marathons and has even done ultramarathons. She's the master of wedging a fitness regimen into a busy schedule. Tracey loves running, pilates, yoga and lives in Milwaukee. Her Dirty Girl race plan is to have fun, get dirty, inspire others and meet her kids at the finish line.
For my last post I want to touch on a little thing I like to call Pre-Race Rituals. I wrote earlier about “lastmintueoutfitpanic” (another kind of “ritual”) but now I’m talking about happens post-panic. You know, the night before the race after you’ve gone through all your possible costume changes and settled on what you will dirty up the next morning. The last thing you want is to scrambling around at dawn on the day of the race looking for a rogue sock or a missing water bottle. So here’s what I do:
Lay out your outfit. Every piece, down to your socks, shoes and skivvies. It feels a little bit like the first day of school, but you really want to have every clothing item at your fingertips when the alarm goes off. Don’t forget to set out the little extras like sunglasses, sunscreen, hair ties and bobby pins. No digging around for stray items in a sleepy stupor this morning!
Pack a post-race bag or backpack. You’ll probably want a change of clothes and a towel for after the finish. Also your phone, a bit of cash, and any snacks you might want to nosh on while you’re waiting before the start. Be efficient! Leave all the extra junk you usually tote around in our purse and stick with what you will want to carry around THIS day.
Nourishment. First of course is water! If you’re really good, you’ve been drinking water throughout the day. But remember to fill a bottle and put it in the fridge to bring with you for the ride out Johnson Creek in the morning. Also, make sure you have something for breakfast. I absolutely have to have a bagel and cream cheese on race day and will run out to the store the night before to get it if we’re out. So make sure you’re stocked with whatever is your favorite breakfast food. Don’t try anything crazy and new the morning of a race like an greasy omelet with bacon unless that’s what you’ve been having before your workouts all along!
This may all sound like common sense, but it really does feel good to go to sleep knowing that everything is carefully planned out and taken care of when you wake. It may be a bit hard to go to sleep the night before the race if you’re nervous or excited so the fewer things you have to worry out getting ready in the morning the better. And while we’re on the subject, don’t freak out if you have a hard time getting to sleep or if you keep waking up the night before. As long as your in bed resting, you’re getting some of the benefit. Plus, you’ll be full of adrenaline at the starting line so that should make up the gap.
I can’t believe the race is tomorrow! Good luck to all you lades.
August 19th, 2011
Hey there ladies! Are you absolutely MELTING out there in the sauna-like weather? I hope all of you are being careful and not overdoing it in this awful heat. Running for me these days has been done early in the morning before it gets too hot or at the gym on the dreaded treadmill. (I know, YUCK.) I’ve also been drinking tons and tons of water. It’s so important to drink water not only while you’re working out but before as well. I learned today that the water we sweat out during a big workout is actually the water we put into our bodies over the past two days! How about that? So make sure you start hydrating a couple days before the race – especially if the temperatures are still sky high.
As far as my training goes, despite the atrocious heat and humidity I feel like I’m getting back on track and kicking the summer lazies. I still wish I had time for more strength training but until there are more hours added in the day, once a week is going to have to do. And I’m always squeezing in push ups and planks when I get a spare moment. (Every little bit counts, right?) On the running front, I ran a trail marathon at Devil’s Lake with group of friends and it was awesome in so many ways. The five of us ran as a group and we all crossed the finish line together! Of course, being out on the trails for a big event got me thinking about Dirty Girl. I’m really looking forward to crossing the DG finish line with the girls of Team Honey Badger. I’m also looking forward to reallly getting muddy at the race. Up at Devil’s Lake the trails were pretty dry and I found myself wishing there was more mud around so I could smear dirt on my face like some kind of warrior princess. I guess that will just have to wait until August 20th.
What about you guys? Are you getting excited for the big day?
July 21st, 2011
When I signed on to do this race back in January it seemed so far away- and now it’s next month! I have to say I forgot a bit how diligent you have to be to keep to a training schedule during the summer. You’d think it would be easy with the beautiful weather and added hours of sunshine, but then you throw in vacations, summer festivals and late nights with friends drinking beers on the porch (oops!) and it’s easy to get off track.
The past couple of weeks I’ve done a bit of traveling with the family. And while we logged miles and miles of walking in Chicago and New York City, it’s time to get back on track with my Dirty Girl training. I’m looking forward to getting back into my bootcamp/cross training class because after a week and a half I can almost feel my arms getting weaker by the minute. (I’m sure that’s not actually the case but taking even a well-deserved break can make your brain play tricks sometimes.) I’m also headed to Devils Head Resort this weekend for a trail race with some friends that will be sure to snap me back into focus. We’re not technically “racing”, but rather running together as a group for the fun of it and not concerning ourselves with the time. (A bit like the Dirty Girl attitude as well!) Right now there’s not any rain in the forecast but I’m not-s0-secretly wishing for some showers. It would be good DG preparation for me to dip my toes into the mud, right?
July 7th, 2011
In my circle of friends we have little thing we like to call “lastmintueoutfitpanic”. It may seem kind of silly, worrying about what to wear to a race when you’re going to end up all sweaty and gross by the finish line, but we do it anyway. We’re girls, right? But picking the right outfit isn’t always about looking cute in race photos. You want to make sure you’re dressed properly for the weather too. It’s terrible to realize mid-race that you are over or under dressed for the occasion. Thankfully in the middle of August, we probably won’t have to wonder about the conditions. It’s going to be HOT! Wearing as little as possible while still feeling comfortable will be my goal. The last thing I want to be doing is trying to shed muddy layers on the course.
Ah yes, the mud. Does it even matter what our outfit looks like if we’re going to be covered in it by the finish line? I’m thinking I won’t stress too much if my tank top doesn’t match my shorts this time. And when it comes to my shoes, I’ll make sure I wear a nicely broken in pair. Sure, you can always pop shoes in the washing machine but I wouldn’t be able to bring myself to muddy up a pristine pair of running shoes! Plus, gently worn is best for race day. Nobody want blisters.
Last but not least is HAIR. I’ve talked about this a lot with my girlfriends because so many of us are growing our hair long. I used to wear a simple ponytail but since it’s gotten longer all that swinging hair has started to become a bit annoying. Plus, the thought of a muddy pony hanging down my back gives me the icks. Lately I’ve been rocking a traditional bun on top of my head but I’ve also seen some runner girls sporting french braids and even “double” buns that look like coiled up pigtails. Cute! Getting it up and out of your face is best, but whatever you end up doing, comfort is key.
That reminds me: Be sure to pack a comfy change of clothes for after the finish! You’ll want to hose off and feel semi-clean for the party afterward. And don’t worry about getting too dolled up. Dirt is in this year.
June 16th, 2011
Are you nervous about the race? People keep asking me if they should be scared or if they need to be a “hardcore athlete” in order to complete it. Maybe all these blog posts about competition, training my butt off and running marathons and are giving the wrong impression. So I’m gonna go ahead and say it: THIS RACE IS GOING TO BE FUN! There is one ‘competitive’ wave that kicks off the day, but after that it’s all about having a good time. Sure, it’s not going to be the same as spending your Saturday morning at the farmer’s market but it’s still going to be all about f-u-n.
Here’s what I would do if this was my first 5K:
1. Check out the Couch to 5K training program. It’s six weeks long and will put you on the right track for completing the distance. I’ve known so many people to have success with this program. Try to get in a running or other cardio workout at least three times a week. (If you can do any of this on some trails, even better!)
2. Mix in some strength training. Do you belong to a gym? Try out a body pump or circuit training class! Hit the weights at least once a week to supplement your cardio routine. If you don’t have access to a gym, do some strength and core building exercises at home. Push ups, planks, lunges, squats… If you want specific workouts to follow, check out something like the 100 pushups program. (Don’t be intimidated by the number 100! You’l definitely see a difference at the end of the six weeks no matter how high you get.) There are even programs for sit ups, squats and dips as well.
3. Relax. You’re not going to die on the course! You will have tons of support on race day from the organizers, spectators and all your fellow Dirty Girls! Let yourself go, embrace the dirt, and remember there are drinks waiting for you at the finish line. I’m looking forward to seeing you all there!
May 31st, 2011