For other posts on the Culver City 10k, see below: 
Goals for the Race
Carb Loading
Race Recap

As you know by now, i had a great race st the Culver City 10k. I always like to set goals and then review them so let's get to it!

A (my dream!): under 1:05 -rocked this one harder than I ever imagined!

GOALS

1. Nutrition.

I stuck with my plan and are pretty clean with fruit, veggies, milk and yogurt, eggs, cheese and of course tea and water. I definitely should have had more water because the heat of the day snuck up on me!

2. Carb load

as I talked about here, I stuck with this pretty well! Had my favorite breakfast and lots of fruits. And had my pre race breakfast.

3. Slow runs

Work was killer so I only got in 2 2.2 mile runs but I made sure to take them slow. Even though I felt like I was going slow, I actually averaged 10:49 pace. Glad to know that's my slower pace now.

4. Fuel

Stuck with the plan on taking a shot blok or 2 and then a clif shot at the half way point and it worked well!



5. Stretch and foam roll all week

Definitely rolled and stretched every day but the stresses of work made it almost impossible to do this as much as I had hoped. I spent about 20-30 min rolling and stretching the day before the race.



6. Chi stretching before running

Definitely added this back in and it definitely helped!



7. Sleep well

I didn't do as well as I would have liked. I was really looking for 8 hours and averaged around 7 but since work was crazy, I'm happy I got that much in. I've been trying to make it up all week.



8. No alcohol

I had 2 beers on Saturday and they were refreshing. I was so paranoid about being dehydrated, I drank a ton of water which helped a lot I think. I'm thinkig there is something to this a drink or 2 the day before the race!



Overall, I would give myself a B for satisfying my goals. I definitely think it all helped me to have a great PR.



What's next?

• Get on track with Dumbo training (I'm officially joining the training plan this week) and try to increase my running speed and strength.
  
• I have a 5k in Sept which I would love to finish in sub-30 but it'll depend on the course. I may also try and run it straight (or just a few walk breaks).
  
• I also want to run a 2:17 at rock n roll LA. It's out there in the universe! It's my taper for wine and dine and avengers as well as the middle of dopey training so I should feel strong.
  

Do you set goals before your races?

For other posts on the Culver City 10k, see below: 
Goals for the Race
Race Recap
Reviewing my Goals


So culver city 10k, where i PRed by over 4 minutes! WOW!

So the race itself was very nice:honestly a perfect small town race. Easy to get to, easy to navigate and a flat easy course to run.

I will write another post reviewing my goals I set last week but in the mean time let's talk about the most important part: CARBLOADING!

I realized after my Christmas 10k last December that even though it's a 6 miler, I need treat the race like I do a half and start forming a normal routine of tapering, rolling and stretching and Carbloading. I did with the Great Race 10k and I did it again here for great results. By adding in carbs to be able to push through and fuel (I only use fuel in training on runs longer 6 miles), I can really go the distance!



As always, the loading of carbohydrates needs to start at least 2 days before the event so you can get maximum carbs in before the race. The night before is too late! All week I added in a banana a day and a lot of berries.



As always I try and carb load as natural as possible but I allow treats as well :)



I began my CARBLOADING on Friday. I had grilled cheese and tomato soup for lunch and my favorite Souplanation for dinner (I have a full post planned soon for my obsession with Souplanation).



Saturday I kicked it into gear. I had my favorite day before race breakfast of a pumpernickel bagel with sun dried tomato cream cheese and coffee with added sugar. Ralph had a plain bagel and cream cheese (BORING!) but he loved it.



I finished cleaning my house and headed over to DSW to check out shoes and then headed to Mallory's so we could go to check in to get our bibs.



Traffic was insane as usual but I picked up Mallory at 1215 and we wre getting our bibs at 1230. In and out. No fuss! We got a cute shirt as well and off we went to trader joes to grab stuff for dinner and also lunch.



We got some carnitas to share and I also got a Mediterranean spread that had pita bread and hummus, tabbouleh, and falafel. So good but probably too much fat before a run but whatever because all of the carbs were delicious!!



We went back to eat lunch then decided to run errands. We went shopping at michaels, got 2 redbox movies (ride along and 21 jump street), and stopped and got Gatorade and beer (we were both craving angry orchard) and enjoyed a relaxing evening watching movies and snacking on French popcorn from trader joes. The carbs from the beer (luckily cider beer so it's gluten free!) really helped ;)



we made a nice easy dinner of steak, corn, salad and a bit of dessert. It was delicious!



Watched another movie then called it a night.



When we woke up the next morning, we both had stomach issues-blah. I think it was the combo of beer and popcorn but I powered through. I had my typical pre-race breakfast of oatmeal with raspberries, banana, bit of peanut butter and English breakfast tea!



I had a shot blok before, clif shot during and a blok after that. I think I over did it with the fuel but I liked the result I got!



Afterwards I used carbs as a way to recover with chips and rice at brunch and rice and veggies at pei Wei for dinner! I continued the carbs until the next day and have finally tapered back off to my normal levels.



Overall, I am happy with my carb intake before and after the race. I think I overdid it during. Next time I plan on cutting back to make sure I don't have stomach issues when I finish (it's the first time I haven't felt fine after a race).



How do you carb load before races?

For other posts on the Culver City 10k, see below: 
Goals for the Race
Carb Loading
Reviewing my Goals

Up at 7am(7.5 hours of sleep! What what!) and got ready. We didn't need to leave the apartment until 745 so we had a lot of time which was awesome!



I got dressed and made breakfast. This is the first race I have used oatmeal as a base and it was awesome! Can't wait to do it again.



I had English breakfast tea, oatmeal with raspberries, peanut butter and a banana and also a few sips of Gatorade as well. I was full yet satisfied.



We left at 745 and the sun was already out which was a bummer! It had been June gloom all week until about 10 but not today. It got warm very quickly.



It took us about 10 min to walk and then we waited in a long porta potty line but walked over to the start like at 820 for the 830 start as the fast 5k were finishing it was amazing! 19 min 5ks are awesome!



We did some last minute stretching and got everything ready to go. The mayor did an introduction and off we went! I took 1 shot blok while the mayor was talking.



My plan was to take a clif shot at the halfway point and then anything else if I felt weak. I set out with the idea to pace 10:49 miles and try and push my speed.



There's a bit of congestion at the start of the course but I was able to escape and get into my groove.



I did an interval of 2:30/:30 and saw everyone start off too fast per usual. It was warm and sunny so I knew I would need to conserve energy for later on.



The course was 2 5k loops so I wanted to take the first loop slow and then use what I learn in the first loop to my advantage In the second.



SPLITS:

Mile 1-10:46

I felt like I was going so slow but actually had good speed.



Mile 2- 10:20

we started the turn around and were in the shade and felt much better. I grabbed 2 water cups at the first station as I could tell it was getting warmer.

I could feel I was getting into my groove and could tell my legs were feeling good.



Mile 3- 10:03

I could tell my pace was great and needed to find out what my 5k finish was so I have an idea of how much I could push in the second half.



My 5k was about 32 minutes so I knew I could stay the same or push a bit harder, I would be in good shape.



Mile 4- 9:48

The clif shot and the music had me PUMPED. I realize I can definitely PR and probably break 1:05.

At the turn around point, I know I will be good as the finishing part is in the shade. I was able to take the short lines on the course (inside turns) and shade to conserve whatever energy I could.



Mile 5- 10:12

I do the math and realize I will break 1:05! I have to take slightly more walk breaks (quick 5-15 sec) as it is hot and I'm pushing myself pretty hard-which is why this is a much slower mile than before.

I take part of a shot blok and feel better and just know I need to hang on and I will do great.



Mile 6- 9:43

Almost done! I actually grab water and walk through the stop (most other ones I jogged through) and I know on so close to be done but not sure of my time.



FINISH LINE- 1:02:46 PR

There's no clock! I freak and check my iPod and it says 1:02:50! Wtf? Is this correct? I immediately tear up. I can't believe I just did that!



I also was insanely dizzy when I was done. I really pushed hard and I felt it. I thought I may pass out so I grab some water and my medal and some chia water and a snack and sit under a tree. My legs burn like never before.



I ate a bit and felt much better but I was drained. It's literally the fastest I have ever run in my life. My soreness equals what I typically have for after a half. But I did it!



I wait for Mallory and then get official times. 1:02:46! HOLY CRAP- IS THAT REAL LIFE? An over 4 minute PR from my last race (1:07:09 was my old PR but that was done on crazy hills).





Then we watched the kids races which was the cutest thing ever!



We walked home, shower and walked back to have an amazing lunch at kayanddaves-Mexican food may be a new calling after a race! They also had menu specials for runners so we had to get 5 dollar mimosas. My body was craving salt (they only had water stops on the course) and I felt so much better.



We ran more errands-home depot, Target (they have buy 1, get 1 50% off all C9 gear!), did a bit of work and went to see 22 Jump Street.



all in all, it was a great race and a great day!



I will write a bit more later about my pre-race day how I think it helped and hurt me but no matter what, a new PR is in the books!



I could not recommend this course enough. A great cause as well as a good price (35 bucks!), a flat course and great people!



Did you race this past weekend?

For other posts on the Culver City 10k, see below: 
Goals for the Race
Carb Loading
Race Recap
Reviewing my Goals


I have a 10k on Sunday. Woot woot for racing again.



When Mallory said she wanted to do a summer 10k for Avengers corral placement, I knew I was in! Especially because it's in culver we can walk to the start line from her place! Even better!



As you know, I PRed my last 10k by almost 3 minutes. That was after my LA Marathon training (with less than stellar race performance) so a 10k was easy.



I've been pretty off and in low training mode since then including getting my appendix out and a fabulous WDW trip.



I really want to do well at this race. I know I can get a better PR since this course will be flat (the hills were definitely alive in Agoura) and want to really shine. I don't think it'll improve my corral placement for Disney but I just want a good time.



Here are my goals for the race:

A (my dream!): under 1:05

B (attainable): under 1:07:09 (my current PR)

C (doable): under 1:10

D (the bottom line): finish-happy and uninjured!



How will I meet those goals? Here is my plan.

1. Nutrition.

My nutrition has kinda sucked since Disney and I'm getting back on track.

This week I plan on eating clean with lots of fruit, veggies, milk and yogurt, eggs, cheese and of course tea and water. Clean food and hydration!

2. Carb load

Best part of the race! Since trying to go gluten free, I haven't tried this. I plan on eating mostly "natural" carbs like fruit and then on Friday and Saturday have pasta and my ultimate pre race breakfast of a sweetened coffee and a rye bagel with sun dried tomato cream cheese!

The morning of the race I am going to eat oatmeal, banana with peanut butter and English breakfast tea.

3. Slow runs

I love seeing how fast I can go and see where I am going but my shins kill after multiple fast days. My goal is to slow my speed a bit this week so I will be in good shape for Sunday.

4. Fuel

On my regular runs, I take no fuel. I take a sip of water and head out the door. Before the race, I plan on taking a shot blok or 2 and then a clif shot at the half way point.

5. Stretch and foam roll all week

I need to make sure I am loose and limber. I have been stretching all week and will continue until Friday and Saturday where my roller will be my best friend.

6. Chi stretching before running

I have fallen out of the habit (mainly because I forgot) but I think it would help immensely to get in good stretching before runs.

7. Sleep well

My goal is 7.5-8 hours of sleep. In bed at 10, up at 630 for the week. I know I'm still lacking sleep from Disney and want to be well rested. It has been hard so far this week because I'm swamped at work but I will keep trying.

8. No alcohol

I love drinking wine but this week will be NONE. I want to be fresh for Sunday.



Overall, I'm excited for this race and think it will be fun! I'll be heading to Culver on Saturday so we can go to the expo and sleep in on Sunday morning. Race starts at 830! Woohoo! We can sleep until 7!



Anyone else running this race?