VCM itinerary for the weekend

As I get ready to pack the essentials, get in those last easy runs and try to stay off my feet, I realize that I am anxious for this day to be here. How exciting for the weeks and weeks of training to finally be put to the test. It is the light at the end of the tunnel. I look at all the information from the ACS and from Zeke at VCM elite runners and put my timing together.... here it is all below. Wish me luck - - and click the link on the side bar of the blog if you haven't already and support my efforts for the American Cancer Society!

Vermont City Marathon
May 22& 23, 2009
Sheraton Hotel & Conference Center
Burlington, VT


Nancy Cook & Family Agenda:
Saturday am – leave home by 9 am arrive by 12:30 pm
1:00 – Course preview
3:00 – Technical meeting in Hospitality Suite
3:45 – Walk to Hope Lodge
4:00 – Hope Lodge Reception
5:00 – Leave Burlington for Georgia
6:00 – Dinner and Relax!

Sunday am
5:15 am – Leave for Burlington
6:00 – Arrive to start line (details below)
8:00 am: Start
11:15 – Finish! 
11:30 – Find Steve & Family
12:30 – Lunch / Brunch with Family
(unless I win first master?)


Friday
Expo
Friday 4 – 8pm & Saturday 9 am – 7pm

AT THE SHERATON HOTEL AND CONFERENCE CENTER
Burlington, VT


Saturday May 23rd

10:00 a.m. to 5:00 p.m. & after the pasta dinner – Hospitality Suite open.

9:00 a.m. to 4:50 p.m. – Seminar Sessions in the Diamond Ballroom at the Sheraton. Just upstairs from the Expo.
* 11:00 to 11:50 – Mile by mile course preview slide show
* 1:00 to 1:50 – Course preview again

3:00 to 3:45 – Technical Meeting in Hospitality Suite
Note: Before and after the meeting you are welcome to prepare your special drink bottles. Please bring your own bottles if possible, but we will have some available, along with decorating materials and markers.

8:30 p.m. – Deadline for turning in special drink bottles at the Hospitality Suite. You may place your bottles at any or all of these six specified locations: miles: 4.9, 9.3, 13.0, 16.9, 20.9, & 24.6. They will not be refrigerated and we will put them out on the course early in the morning.
Sunday May 24th

5:45 a.m. Meet in Sheraton main lobby for Transportation which DEPARTS PROMPTLY at 6:00 (Or you may drive your own car) to Main Street Station for pre-race preparations and bag drop. (Note: You will be in a quiet location at On Track Fitness, on the lower level, with only invited runners and close access to bathrooms.) From here it is a 3/8 mile walk up a steep hill to the start, for which reason we will be shuttling back and forth from 7:00 to 7:20. Leave your gear bag here; you will be coming back for it after you finish and there are showers and towels available for you.
Up near the start we have a collecting point which is between, and close to both, the start line and the facilities. We have ‘guarded’ bathrooms in the bandstand, where you will have front-of-the-line privileges. After we walk you out to the start, we will collect your sweats and take them to the finish line.

8:03 a.m. – Runners’ Start at Battery Park

10:10 a.m. to 3:00 p.m. – Finishers and Festivities at Waterfront Park
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American Cancer Society Information:
Bill Rogers at Fleet Feet
Marathon Pro Bill Rodgers will be speaking and signing books at Fleet Feet Burlington (our Running Store Partner) on Friday from 1pm to 3pm! He is truly an inspiration and sure to get you excited for Sunday’s run. If you do make it, tell the crew at Fleet Feet you are with American Cancer Society and get a free pair or running socks! Fleet Feet is at 76 Pearl St, Essex Junction, VT

EXPO
We will have an American Cancer Society booth at the expo this weekend (Booth #20) Please make sure to stop by and say hi – it’s also a chance to turn in any offline funds raised, collect your goodie bags and learn more about all the great work you are supporting in your fundraising efforts!

Hope Lodge Reception
We are hoping you, along with your family and friends can all join us on Saturday at 4pm for a small reception at the Hope Lodge in Burlington, VT. A group of us will walk over from the Expo at 3:45pm (it’s a quick and easy walk from the Sheraton)

We will have some light refreshments and a few speakers you don’t want to miss! It will be a terrific chance for all of us to get to know each other a bit better and get excited about the big day ahead. Our reception will be over in time for you to make it to the VCM Pasta Dinner at 5:30 and begin your official carb loading.

Hope Lodge is located at 237 East Ave in Burlington. Please RSVP as soon as possible so we can plan accordingly.

Cheer Stations
Look for a Team of American Cancer Society Volunteers cheering you on just past mile 10! They will have water and orange slices and the ever popular cow bells and thunder sticks! Please invite your family and friends to join us – the more the merrier! Info below:

LOCATION Mile 10.5 – Corner of Locust St and Pine St

DIRECTIONS Recommended to come in from 1-89 as to avoid downtown traffic/road closings
Take exit 13 off 1-89, merge onto I-189 W toward US-7/Shelburne/Burlington - 1.6 mi
Take the exit toward Burlington - 249 ft
Turn right at Shelburne Rd/US-7 - 1.0 mi
Make a U-turn at US-7/S Willard St - 95 ft
Turn right at Locust St, Road Dead Ends into Pine St.
PARKING On Street Parking along Locust Drive and surrounding side streets

Finish Line Tent
The American Cancer Society has a tent set up at the marathon finish line at Waterfront Park. We will have onsite massages, collateral distribution, giveaways, raffle items, and more! We hope you will come see us after your finish. Feel free to make it the meeting spot for friends and family.

The Interview - for Charity Runner

Why are you involved with Charity Runner? (For example: how did you first hear about the program, what inspired you to select the American Cancer Society as your charity of choice, etc.)

My career with the American Cancer Society has been for 15 years raising the much needed funds in the fight against cancer through various events. Daffodils, Jail & Bail, Ski Races, Making Strides against Breast Cancer & Relay For Life. Nationwide we have raised in excess of $18 million this past year partnering with various corporations, volunteers and staff teams across the country in directing our Relay For Life National Corporate Team Program. I know and love this organization that every dollar we raise is spent wisely, goes to support our mission of fighting cancer, finding a cure through research and increasing the quality of life for cancer survivors.

Charity Runner has been in Illinois where I have run the Chicago marathon twice, and I have supported friends through this event in the past. But not until now have I realized that this passion I have for running, getting faster and stronger is a natural match for my work in raising funds for ACS. Now, through Charity Runner – I combine my passion of running with my passion to find a cure for cancer, to honor my friends and volunteer leaders who are cancer survivors – like my dear friend currently battling cancer and in chemo - - Mary Beth Reddell. It is her fight that is fueling me – motivating me in my marathon training, and my quest to raise more donor dollars.

How many years have you been involved with Charity Runner and the American Cancer Society?

This is my first Charity Runner - but I have been involved with the American Cancer Society for the past 15 years as a staff person covering first 5 counties in Western NH as an Area Director, then off to Colorado as a Relay For Life Specialist in Boulder, Fort Collins and Greeley. I moved back home and became a trainer with Relay in the New England Division and then started with the National office 9 years ago in the Relay For Life Business Unit, then moving into the Employer Initiative department as the director of the Relay For Life National Corporate Team Program. I work with 40 companies nationwide to internally promote and recruit 50 - 2000 teams in their company. It is an amazing organization to work for as I have seen so many survivor stories of hope and know that the Society is doing due diligence in use of the donor dollars to make a difference and FIGHT this disease. I am very very proud to be a director in this organization. I get up every morning knowing that what I do is bringing us closer, each step, in pace to win - beat this disease.

How many years have you participated in local road races or marathons?

This is my 21st marathon – I have been participating in these type races since 1984 - when I ran in a triathlon with Warren Duty and Glen - Warren was so hung over he did not show up to run and I had to swim and run. Since then I have been doing the full triathlon, because biking was my favorite of the three. Thanks Warren! IF you count the years... that means I have been competing for 25 years. I have been sponsored in the by Power Bar, The Pasta Pot, Briko, and GU. Currently I have no sponsors attached, but have appreciated all my support in the past. It is a lot of funds in equipment, race fees, and travel as I compete nationwide in events. I am really lucky to have such a supportive family.

Is this your first time running a marathon? If so, what will your training schedule look like?

I have completed 4 ironmans (my best in under 12 hours with a 3:50 marathon at the end) and too many 1/2 ironmans, 1/2 marathons to count! :)

I have run Boston 4 times 2007 (3:05)1990(3:51), 1993 (4:16), 2002 (4:10) 2007
I have run the VT City marathon 3 times, this will be my fourth VT. City marathon
VT City Marathon – 1993 (3:33), 1994 (3:27:14), 1999 (3:35)
Training - run long on the weekends, follow the Hal Higdon training plan - and try to get in as much speedwork as possible. Trying to listen to my body, take in the advice of my nike plus coaches on my Ipod and keep a steady training schedule.

How will you fundraise for this event?

Online fundraising, writing letters and involving people in my training and success. I also have a birthday coming up and hope to combine some additional funds after the race. I think it is best to communicate to those that support you mentally in your every day life and those that have made donations and keep them posted on your training and results. Not everyone has it in them to run a marathon, so it is great to share the experience. Make it personal - to me, share why I am involved and fighting cancer and at the same time ask my circle of friends and family to dig deep and realize how it may have touched their lives. The more I raise, the more I can make a difference. Please click on this link and make your donation today! :)

Do you have a personal connection to cancer? If so, please explain:

I know of so many friends and volunteers that have been fighting this disease multiple times I don’t know where to begin. As staff for the American Cancer Society we have this exercise at meetings where we light a candle and go around the room and everyone shares “why they Relay”. I cannot help but to shed a few tears before my time to speak and share about my friends, Susan, Mary Beth, Keith, Chester, and the list goes on…. We need to fight this disease. When I get a wish (whether it is on a birthday cake, or when the chair stops on the wheels at the ski slope) I wish for a cancer free world.

I am dedicating my marathon to Mary Beth Reddell - here is the story to share with you about why this dedication is so important to me.

Did you use an American Cancer Society program or service during your diagnosis and treatment? Please check all Society programs and services that apply.

 Road to Recovery  Called 1-800-ACS-2345 for help
 Reach to Recovery  Visited www.cancer.org for information
 Look Good. . .Feel Better  We Can Weekend
 I Can Cope  Adventure Weekend
 Patient Service Center
 Other - please elaborate:

I have seen all of these services in action and have recruited volunteers for them all and have seen so many people benefit from the services as well. I have had the opportunity to go to the NCIC call center in Austin - it is amazing the training, the knowledge, the resources and the dedication of the operators answering those calls for help - 24 hrs a day, 7 days a week 365 days a year...

Special Characteristics: (Anything else that would be beneficial for us to know in order to promote your story?)

I have an elite master number in a front corral and hope to do well at this race. My goals are simple, to stay healthy, to grow stronger each day, to motivate others to be healthy and take up exercise as a daily regime. I am a competetive person and love to win. My times in recent past should place me in the top five for the master women. Click here for my resume of results.
AND Wish me luck!

First place Master at Big Lake 1/2!

Great news to report on my placing from this past weekend at the Big Lake Half Marathon in Alton Bay, NH.

It was great weather - just perfect for running! I started out fast - second place for the first 5 miles, and then I slowed on that long uphill - it is wide open highway, no people and just up up up... Once you get in the back road it is more turny and that is where Steve met me on the bike. It was so great to have him there coaching / pushing me with small bits of encouragement. I pushed to the finish and that last girl working to pass me - did NOT. Yeah. These girls that were in the top placing were pretty fast - 1:24 was the winning time for female. There was only one girl in her 30's ahead of me - - so I am feeling pretty great for my finish time. Without much speedwork or racing prior, and a few extra pound (my excuses...) - I think I really had a great showing for the day!

Results
1:34:32
11th woman
1st master - out of 97 (40-50) or out of 56 (40-44)
974 runners


I made a little comment after I finished about getting faster when you get older. Good for a discussion on why ..... is it focus? Is it priorities? Is it diet and learning from your experiences?

Learning from this past race:
1. ALWAYS be prepared - Steve dropped me off at the school and I had my flip flops on... yes... he had a tough time finding a parking place and didn't get right to the school. I was freaking out - thinking I was running in flip flops! Oh no.... He got to the school and I let him know I left my sneakers in the car. My GU, and everything was there too - but I was most concerned with my sneakers. :) I walked to the start area in flip flops and he took the bike back and met me near the start. CRAZY! Stress. Don't let that happen to you!

2. GU is good - need to have energy - even if it is only one GU (or gel of choice) for a 2 hour race. They say 1 every 40 min for best performance and it works! I have learned that. Well - I left my GU and they gave out gels at the 9 mi mark (whew!).

3. Wear those strap timers tight on your leg. This is the second time I have had that velcro strap on my leg and it slid to the back of my achilles and cut through my skin. I was bleeding at the end of the race and needed a band aid and it really hurts to shower! :)

4. Pacing is important. I love to start out fast and take inventory of the runners. It helps my motivation, although starting fast is not always the best thing it keeps me moving faster! So - once you settle into a pace, think of tricks to get and keep that pace moving. Think of your favorite song beat or match your breathing with your leg pace in some type of rhythm. It really works for me.

5. Hydration is key - drink water starting a day before... and all week... make it a habit for your life actually. During a race, drink on the way, drink at at least every other stop or every stop (even if it is just a swish and spit...) No need to stop running, grab it on the run and take a small sip to keep you going.

6. Music is motivational - I decided that I need a CD of my "power songs" to listen to in the car on the way to the race. I love music - it really keeps me going.

That is my thoughts on this past race. Getting ready for VT City - so more thoughts to come!

Reflections: Prepping for Big Lake 1/2

The Big Lake 1/2 is tomorrow at 8 am. We are staying with Tina, Chris, Lily & Nick in their new home in Concord, NH. Pretty psyched about this race as it will give me a good indication of what level I am running in prep for the marathon - now a little over 2 weeks away.

Here is a link to my race here 2 years ago. This will be my 3rd Big Lake 1/2 - I remember the time before going up to the race alone and racing in the rain... nasty.

So in thinking about goals, I consider my PR of 1:28:48 (set on this course 2 years ago) and my last 1/2 marathon time in Hollis at the Applefest where I ran a 1:32:30. Although as I recall I was not really pushing too hard at that race.... Not quite getting the killer instinct for some reaon.

My goals:

I do the 3 goal option to be as mentally competitive as I am it really keeps me
focused and ok with my final, whatever that may be...

Big Lake 09:
"The planets are aligned and the gods are smiling" time: 1:25:00 - What the heck, give it my all, dig deep, remember all those power songs, get some sleep tonight and think about the champagne on the boat to celebrate victory! :)

"Considering all my times and averages" this is a more realistic top goal: 1:28:08 (just one up to beat that PR)

"It's just not the day to hit my PR .... I haven't been racing this year, my training is at a taper and my mind isn't in race mode - and those paved roads kill my legs: 1:30

Think of me at 8 am Monday morning - and send me ALL your strength and speed - I
will need it!