I ran the 20 Mile Drop on Sunday with a massive 23-minute PR. I’ve spent the last two days picking apart, replaying, and analyzing my performance. I can divide it into three main parts: the good, the bad, and the ugly.
The good: I managed a 23-minute PR. If one of my clients pulled a 23-minute PR, I would be jumping up and down and screaming with excitement for them. I’m proud as hell but…
The bad: my IT bands got the better of me. I’m extremely disappointed/irritated/angry — basically all the feels. Which leads me to…
The ugly: mile 19 was the worst. There were about three steps in a row where I felt my IT band could bring me to a grinding halt any time. Mentally I was getting pissed. I pushed hard as hell during that last mile to get done and off the course.
That’s the short of it. And now I’ll give you the longer, more introspective version. But first, the race review!
20 Mile Drop Race Review
Parking
I didn’t drive to the race this year so I can’t say much about parking, but the first year I ran it, parking was smooth and easy. I imagine it was the same this year for my friend, Julie. Ordinarily, you park and then hop on a bus to drive to the starting line. This year Julie dropped me off at the starting line and then drove to the finish so she could catch her bus about 40 minutes after I was dropped off. (She ran the 10-miler which started an hour later.)
Partners in crime!
Swag
The race shirt was a big improvement this year over two years ago, and the hardware is pretty sick. I’m not one for race medals but I can appreciate a unique design and this one fits the bill. The bus moves!
Crowd Support
There is literally no crowd support on course for the 20 Mile Drop save for the supportive and plentiful aid stations. If crowd support is your thing, this race is not for you. But if you enjoy a quiet run like I do, this is likely a good fit.
Course
The course was different this year, and definitely for the better. The course takes advantage of two very nice park systems in the area, plus winds through a golf course community with beautiful homes. It’s peaceful and quiet for the most part. There are a couple high traffic areas but the officers and course marshals were extremely helpful. The finish area was not my favorite, but I’ll expand on why below.
Post-Race Atmosphere
The post race atmosphere is super fun for this race. Pancakes, a fire on the beach, music, coffee, hot chocolate, and all the usual post-race fare. The core community that runs the Greater Cleveland XC and Lake Health Running Series races is present at almost all the races so it’s easy to spot friendly faces and fellow runners, which makes it a very comfortable, relaxed post-race atmosphere. This is by far one of my favorite aspects of the Lake Health Running Series races.
Weather
I don’t normally add anything about the weather but I decided I need to going forward with my race recaps. The weather was perfect for me. It was chilly to start, around 38˚F or so, but by the time we were running the sun was up and the temperature climbed. I wore capris, a t-shirt, and arm sleeves and felt I was perfectly dressed. By the time I finished, the temperature was around 55˚F or so with brilliant sunshine.
20 Mile Drop Race Recap
First, I want to thank my team for getting me to the starting line uninjured and well-trained. This includes my coach, Coach Mark, along with my chiropractor, Dr. Keyes. My husband gets the biggest shout out, though, because he’s the one who puts up with my endless miles and hours of training. He takes good care of me and I definitely don’t give him enough credit.
I also want to thank my “team” of training buddies. Yes, we were all training for different races and distances over the last few months but we were all there for one another through training — and it helped immensely. I should also give honorable mention to my dog, Trixie, for accompanying me through many weekday miles. We had a blast training together.
Now onto my recap. Spoiler alert: it didn’t go as well as planned.
The Race
In the days leading up to the race I was hesitant and nervous about my IT bands. My left knee felt a little “off” and I wasn’t sure why. I went to see Dr. Keyes on the Friday before the race and had him work on both my IT bands. I’m not sure if this was a wise decision but it’s something I’m going to have to really think about going forward.
There was one thing I wasn’t going to do this race and it’s going to sound insane when I tell you what it is but it was a pretty big factor in my time for the 2015 race. I refused to use a bathroom stop this year. In 2015, I got hung up at the first potty stop because it was the only one within the first 7 miles. I wasted about 15 minutes waiting for the bathroom and that was one mistake I was not going to make again. Therefore, I made sure to use the potties at the starting line a few times before the race started.
Photo courtesy Lake Health Running Series
Miles 1-7
The first mile of the race is a run around a village square — twice. So I passed the potties at the starting line twice. The second time I came to them, I decided to run in quickly to avoid having to use one on-course. After I came out, I was almost dead last. No big deal to me since I was racing myself. Admittedly, it was pretty fun to pass so many people throughout the race. I’m a solid mid-packer but it made me feel faster. 🙂
Coincidentally, first restroom stop on the course also coincided with a water stop where one of my 5K runners was stationed. Thankfully I didn’t need to use the bathroom but I did stop to chat with her. It was nice to see a friendly face on the course and I knew I would see her again later around mile 18 or so.
I planned my run so for the first hour and a half I would listen to a podcast, and the second half of the race I would turn on some tunes. My plan worked extremely well. I had a very strong first half just listening to my podcast and enjoying the scenery. Everything was green, the temperature was just perfect (if not a little chilly), and I felt strong and steady.
Miles 8-16
At around mile 12 I started hurting. Not anywhere in particular, but everywhere. I was kind of done mentally. I texted my husband, took a pic and sent it to my friend Candice, and started a second podcast. Unfortunately when my mind began wandering about 15 minutes into the podcast, I knew it was time to listen to some tunes and regroup. I felt pretty great from then on until around mile 17.
Cheers to mile 12!
Miles 17-20
At mile 17 it became a bit of a mental battle. There were a few busy street crossings and I had to keep pausing my music so I could hear directions from the police officers and course marshals. I had planned to pick up the pace for the last 3 miles and I was finding it difficult to do so with the on again/off again of the music and breaking concentration. I knew I would be seeing my 5K runner again soon which helped keep me on track. After I saw her and chatted for a minute, I pressed on, now heading into the homestretch.
Mile 19 was where the wheels really began to fall off. I was fine in terms of pacing, fueling, and hydrating. But my darn IT bands had been toying with me for miles and it finally came to a head. I could feel my left leg tighten up. It was remarkably reminiscent of my Cleveland Marathon experience in 2015. I felt like it could stop my race at any second. It was completely unnerving and really rattled me.
I refused to go down that road again. Whatever I did, either changed my pace or my gait, worked. My knee never locked up (thank GOD or this would be a much different recap) and I finally saw the race director, Geoff, up ahead. He’s usually strategically positioned near the finish line so I knew I was close. He high-fived me as I passed, I rounded the corner, and then I saw it — grass and uneven terrain. Noooooo!!! This was my worst nightmare. I had to drastically cut my speed heading into the finish area or risk a major IT band blow out. I was not willing to do that, for obvious reasons, so I slowly sauntered across the timing mats when I would have much preferred to sprint it in.
Finish time: 3:25:01
So, What Went Wrong?
I don’t know what went wrong. I was incredibly diligent with my strength training this training cycle. Those of you that have been following for me a while know this to be true. I have worked tirelessly on strengthening my hips and glutes, and I’ve been on top of my yoga which helps with my core and balance. I felt like I was a well-oiled machine going into the race. My pacing was a little erratic but all within the 9:30-10:30 range which is most definitely in my wheelhouse. I likely could have gone faster had it not been for the IT issues.
I’ve reached out to a couple other coaches to get some other ideas aside from mine and my own coaches’. So far I’ve heard suggestions on strengthening my hamstrings as well as it possibly having something to do with my taper. I’m unsure of my plans for a late spring/early summer full marathon at this point. I did a lot of thinking over my 20-mile trek this weekend and I just don’t know if it’s worth being injured.
When I finished my husband asked me, “could you have gone another 6 miles?” All things considered? Probably not. I don’t think I would want to if I’m being perfectly honest. Mentally I was fine. Pacing wise I was great. Everything felt strong. Except those IT bands…
PR club, baby!
In Conclusion
I’m so thankful I got such a huge PR. I worked incredibly hard and though I knew a PR was a definite, I didn’t realize how big of a PR it would be. 23 minutes is nothing to scoff at. I’m very proud of myself. I felt like I had a strong race — I just wish it wasn’t sprinkled with doubt and IT band issues so I could truly relish in my accomplishment.
Right now I’m allowing myself to pick apart and analyze what could have gone wrong. I’m giving myself until the end of the week to determine next steps.
Thanks to the Lake Health Running Series for the race entry, and shout out to Greater Cleveland XC for putting on another phenomenal race.
xo
TALK TO ME!
Do you have experience with IT bands? What suggestions do you have that may help me keep this injury far, far away?
Have you ever run a really great race, only to question your performance as soon as you cross the finish line?
Linking up with My No-Guilt Life, Marcia’s Healthy Slice, and MCM Mama Runs for Tuesdays on the Run, and HoHo Runs and MissSippi Piddlin’ for the Weekly Wrap. Also linking up with Nicole, Annmarie, and Jen today for Wild Workout Wednesday!
49 Comments
What happened with the FAI? Do you think something happens with your form/gait when you pick up the pace and/or with tension in your body during the race atmosphere? Maybe focus on some shorter races for a while? Good luck!!
That’s something I need to consider but the X-rays showed a teeeeeeny tiny spot, and I didn’t feel any of the fatigue I had been feeling so I don’t think it’s related. It was also my left leg that got the brunt of the ITB issue and the FAI is in my right.
I definitely think something happens when I’m racing. Just not sure what since nothing feels different. I wish I could have someone video my gait during a race!
It’s a mystery. Thank you!
Yeah, it is funny how an issue on one side can cause a whole bunch of (sometimes worse) issues on the other. My chiro always says – don’t chase pain, which I think is wise. (The pain is not always the “issue.”) Balance is so key, too! Have you read Anatomy for Runners?
I haven’t but I will add it to my list. Thanks for the recommendation. I believe in not chasing or masking pain. Which is why I’ve never used a brace before. But I’m getting a little desperate…
I will be responding to your email soon, I hope (the first 3 days of the week are a bit of a cluster for me. CONGRATULATIONS on the PR, and I understand that even with a PR can come some frustrations. We’ll get you ironed out!
Thanks, girl!
I need to pick some brains on what could be going on. I’ve exhausted my own ideas and it’s helpful to look outside my circle to brainstorm.
First off, CONGRATS on that huge PR!! You know that I totally understand about the IT band issues 🙁 I feel like even if we’re diligent with strength training, it can still happen. I think it just decides when it wants to rear it’s ugly head!!
Thanks, girl!
The more digging I’m doing the more I agree. I was messaging with another coach and she said the same exact thing happens to her! She’s fine through training but then race day comes and BAM! IT bands…
If I get any other info I will absolutely share with you!
Congrats on that major PR!! But, I respect your frustrations…..I seem to have a lot of “what if’s” clouding my finish line celebrations (Route 66, anyone?). Usually, after some time passes, I am able to come full-circle and relish the victory, though. Hugs to you….I’m still proud of what you accomplished!
Thank you so much! I wish I could have a race where everything goes right. I haven’t had one of those in years — it can be so frustrating!
Congrats on your PR! I hope your IT issues are not serious.
Thanks, Darlene! They definitely aren’t as serious as when it first happened two years ago, but still frustrating nonetheless.
First of all, congrats on the PR! That’s really encouraging and should bode well for your marathon!
But that ITB…ugh…that is going to be tough to sort out. I’m sure you are getting all kinds of advice but you know and I know that the best thing for that is rest. How do you feel about icing it and taking a couple days off? Don’t do anything to anger it. You’ve got all that fitness banked and you won’t lose anything in a couple of days….
Just my 2 cents. You can toss it back my way, if you want…. I’m not a coach but I sure know a lot about injuries since I’ve had them all…
Hugs! And savor your accomplishment. It’s not anything you did. It’s your stupid ITB .
This is solid advice. I’m the first to admit I haven’t iced yet… rookie mistake but I’m also not doing anything at all. I spent the day yesterday laying down and napping. 😉 I’m hoping to do some light yoga this afternoon to stretch out a bit.
You’re absolutely right, though. I have the fitness banked. I don’t plan on running again for another couple of days. I technically have a half marathon on Sunday but we’ll see how this week goes…
And thank you!! 🙂
A23 min PR with a bathroom break, a selfie, and a chat? WTF!! You could have knocked a few more min off!!! Hahaha. Great job!! I will have to say I think this is all to do with you training with your dog!! Great job! I am super excited for you! The IT issue will be solved somehow try everything ! Roll it stretch it, yoga it! Ice it ! Heat it whatever it takes!
Haha, you win for the best comment! I didn’t stop for the bathroom. But I did stop for a chat (twice) and a selfie while I was drinking water. Potty stop was the mistake I made two years ago. 😉
These damn IT bands…!!!
Sounds like a great race! Nice work on the PR too. My ITs have been giving me grief too lately, lots of time on the foam roller :p
Thanks, Jim!
IT bands are the worst, I swear… hope your issues clear up quickly!
Even though your IT band gave you some trouble you still managed to bust out a 23 min PR so kudos to you. That Is awesome!
Congrats on the PR! That’s quite an accomplishment! Darn IT bands. Maybe all the downhill running aggravated it?
Sounds like you’re doing all the right things. Hope you find relief soon!
Thank you! It was a fun race. I wish the IT bands cooperated a little more, but at least I snagged a PR for the effort. 🙂
Great job on the PR! And I hear ya on the IT bands. My chiro has me focusing on the glutes and hips, and my calves. For me, I’ve had tight calves every single long race I’ve done, and she has me doing calf exercises every day. It seems to be helping, along with a crap load of Rocktape and tight calf sleeves. I’m using 2XU right now because there’s more compression than my Zensahs, but I have had a couple times it’s reared up. My chiro’s gone through it too and she said sometimes it hits after a lot of progress.
It’s a little reassuring your chiro said that. Makes me feel slightly less crazy. Two steps forward, one step back. But still, isn’t it such a frustrating injury?!
That is a HUGE PR. So I hope you can revel in it some! I know it’s really frustrating dealing with IT, as I’ve dealt with it some myself, and that feeling of your leg tightening up is just the worst.
I tape around my knees — both of them — whenever I get to double digits. I’ve never really had a problem with my right leg, but I’ve felt twinges and having problems with both legs is my worst nightmare. I’m not really sure that I need to tape, and I’ve considered not doing it, but somehow I can never bring myself to let it go.
Sometimes hills really aggravate my IT, too. If it’s not my knee and actually the IT Band, I’ll tape that too. In addition to my knees!
Without tape I doubt I’d still be running halfs.
The farther away I get from the race, the more proud I am of myself for pulling such a big PR. So thankfully I’m reveling in it some — just not all the way yet. 🙂
I taped my IT bands once. It didn’t help. But that’s also when I was still kind of a mess. I’m hoping this will be short lived!
Mad props to you for rocking such a massive PR. Based on the way your training went, I’m not surprised. What a bummer the ITB issue had to go and throw a cloud over everything but I hope you get to the bottom of it. When I came back from my ITB injury (after 4 weeks of rest) I wore a Cho-Pat ITB strap which compressed the ITB band, eliminating the friction over the bone. I was so paranoid I wore it for a long time, but knock wood, I haven’t had an ITB issue in almost 10 years.
Thank you! It was a great training cycle indeed.
Ok, so I’m glad you brought up the strap… I’ve been in the camp of getting to the root of the problem and not wearing straps or tape or anything like that — but now I’m wondering if I should go the strap route. How long did you wear it before you gave it a whirl without? Did you wear it for all runs, or just long?
Congratulations Rachel on your PR, that’s impressive! Now as to the ITB issue… I have never run further than a half marathon and never had any issues with ITB (although I’ve had my share of every other injury know to mankind) but I have to ask …. could the downhill running have contributed to it and aggravated it? I only ask because I’m running the Utah half in June, which is a downhill course. I’ve never run a “mostly” downhill race and honestly don’t know how it will feel. Will my quads complain? Or will it be the ITB that isn’t happy about it? I ran a short race this past weekend in a rock quarry which took us up an insanely steep hill, then down about 700 ft and back up all over the span of 3.8 miles. So obviously, that would make the grade very steep. I noticed fairly quickly after the race that my hip flexors were pretty sore and I could only blame the downhill for that. I’m not a coach or a doctor, so I know very little about these things but it does seem that a lot of downhill running would aggravate an ITB, especially one that has been injured before.
The downhill was a very slow, net downhill. Honestly? If I didn’t know it was a downhill course I wouldn’t have even known. So to answer your question, I don’t think it was the downhill. I think it has something to do with my gait changing when I’m racing, but the only way to tell for sure is to have a video taken while I’m racing next time.
Thank you for your advice!
Gotcha. I admit that I’m a little worried about this Utah race and any problems, if any, it may pose. Downhill sounds great and all, but for me any my injury prone self ….it could just cause another ache or pain! Keeping my fingers crossed! 🙂
Have you been running downhill repeats and doing quad strength work? It’s not too late to add those in if you haven’t.
Wow, first of all congrats on an amazing PR! That is awesome! Im sorry about the IT band. That is one injury Ive (thankfully) never had. I was listening to the Ali on the Run podcast the other day and her PT was talking about foam rolling the lateral quad for IT band issues. I tried it today when I was foam rolling (just to see) and I definitely could feel a difference from leaning towards the outside of my thigh (but still on the front part). I wonder if it has to do with your pace when you are racing? Like running faster for a longer time maybe you started to overuse your quads, or possibly were compensating for something else? I feel like my injuries bounce back and forth from one side to the other. I hope you can figure it out!
Thank you, Lisa! It really was an amazing race. I’m proud of myself. 🙂
My IT bands suck. I foam roll on the top-ish, like halfway between the front of my quad and the IT band. You’re not supposed to roll directly on it because it makes the inflammation worse.
I’m really not sure what I’m doing differently during racing. But it might have something to do with running faster for longer. I definitely did my fair share of pace work during this training cycle. My coach and I were discussing possibly more longer duration pace runs next time. I suggested a shorter taper, too. We’ll see. Thanks for your ideas, it’s so helpful!
[…] Have you ever run a stellar race and walked away feeling sad? Or maybe you were down in the dumps a few days after an amazing race experience and couldn’t figure out why. Feelings of sadness, fatigue, or disappointment after finishing a race — regardless of how well or poorly you performed — can be attributed to the post race blues. And they’re not uncommon at all. I know tons of people who experience the post race blues. In fact, I’ve been suffering from the post race blues myself since Sunday — and I had an outstanding race! […]
wow 23 minutes is huge! Yes I always finish a race and question my performance but it sounds like you were really smart and pushed just enough to get it done without risking hurting yourself. Take care of that IT band!
Thank you so much! I’m trying to take care of it. If it will let me!
Congratulations on your huge PR! I’m sorry that your IT bands caused so much pain – kudos to you for powering through! Thankfully, I have not had any IT band issues from running but I’ve had all kinds of other issues. You’ve definitely been doing the right things with prehab so I hope that you come up with a solution that will have you back in full form. Despite that, you really did a great job on your 20 miler!
Thank you so much! The IT bands were definitely a disappointment but I’m going to work harder on glute strength and hopefully that will help.
Congrats and a major woo-HOO for the awesome PR! And your IT issues … ugh, that sucks. I hope you’re feeling better soon!
Thanks so much! It was a really awesome race. I’m glad I had such a big PR.
IT bands are feeling better-ish so there’s hope after all. 🙂
[…] Now that I’m five days out, I’m definitely more satisfied which is a nice feeling. But those first few days were kind of a bummer because I was so disappointed about my IT bands. Looking back I can see the effort spelled out in my split paces, and I know I rocked the race. […]
Congrats Rachel on an incredible PR! I’m sorry to hear about the IT bands. I’ve struggled with it a few times. I’ve never been able to pinpoint a cause. It usually goes away as mysteriously as it appeared. I hope you find the answer! Thanks for linking.
Thanks, Holly! I’m hopeful this is just a blip.
[…] for a minute was pretty awesome. In my defense, it was 100% recovery week. I ran a kick-ass 23-minute PR last Sunday and due to potential injury issues as well as being on the verge of burnout, I opted to lay low. […]
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