Thursday, January 29, 2009

Snow Run - Not to be

Unfortunately, this week’s snow didn’t fall during the “right” time for me to get in a good snow run. I ran 3.5 miles Tuesday morning, just as the snow was starting to fall and really it was more like tiny hale than snow. The crunch under my feet was more like running on gravel than the soft, muted crunch of fluffy snow.

The next morning I woke up, got bundled up for a snowy winter run, took three steps outside, slipped and slid and made a quick decision to head right back up to the apartment, change in to shorts and hit the treadmill. I did 4 miles with a one mile warm-up, 2 miles at tempo pace (9:30 for the first mile and 8:54 for the second) and a one mile cool-down. It had been a while since I hit the gym for a run in the mornings.

This morning, Thursday morning, I took a chance and headed outdoors for my final run of the work week, aiming for 3 miles. I saw the state of some of the sidewalk on the lesser used side streets and decided to run an out-and-back along the Wilson Boulevard. For the most part, I could stick to the sidewalks and keep a close eye on the icy patches to avoid any slipping; however, there were a few stretches that forced me on to the street. It actually turned out to be a good way to ensure that this morning’s run was nice and easy even if I did stretch it to 3.38 miles.

Interestingly, I saw more people running along Wilson Boulevard this morning than I do most mornings. This isn’t my normal route so I wonder if the street is usually run this much or if more people really were out this morning. Were other runners forced inside to use the treadmill yesterday and therefore, taking their revenge this morning? Regardless of these questions, it is nice to see so many people starting their day in such a positive, active way.

The forecast for the coming weekend and beyond is sunny with some rain coming mid-week next week. It doesn’t look like we’re going to be revisited by the snow anytime soon, which is disappointing as I was looking forward to a snowy run. Maybe it’ll happen in February?


Today's Daily Dozen:
Run - 3.38 miles
Core Workout @ lunch hour

Monday, January 26, 2009

The Bad Run

What a relief, I had a bad run.


Since I started running two months ago, after recovery from a foot injury, I've been waiting for a bad run, that one bad run where everything goes wrong and you've got to convince yourself not walk – not for an obvious reason like pain but rather because something mentally is telling you, you can't run.


I woke up early on Saturday morning, ready to face my step-back long run of 5 miles, thinking, "Five miles, not a problem, I can pop that off in under an hour." Since there was still an hour until sunrise, I decided to wait out that hour and leave when it was light outside.


I putzed around and slowly gathered my stuff together, finally got dressed about an hour after waking up and took off for the five-miler. However, within 10 steps of starting to run, I realized something was wrong. I felt sluggish and just as quickly realized the problem; I had forgotten to eat my banana or even drink a glass of water this morning. I was running on yesterday's energy tank!


I toyed with the idea of turning around, going back home, getting a banana and proper hydration but I knew that as soon as I got home it would have been hard to convince myself to come back out. If this was to be the bad run, I might as well suck it up and get it over with so I could stop wondering when it would hit.


The two hills in the first mile of my normal five mile route were a struggle, much more than usual and they sent my heart rate way up. As I gasped for air and felt my heart try to jump out through my ears, I started getting scared. What if I can't make it? I know this is the bad run but what if it becomes the run to end all runs. Forget having to walk for part of it, what if I can't…just can't…finish the run.


As I tried to recover from the hills, I told myself, all I need to do is make it to that straight away by that pretty house that marks 2 miles. I was running on fear as opposed to actual, real energy so I didn't dare look at my watch to see my distance or my pace; I just focused on the next landmark.


As I hit that stretch of the trail that meant I was 2 miles in to the run, I started telling myself, "all I have to do is make it to the tennis courts, that's the 5k mark, just get to the tennis courts." I turned it in to a chant, repeating it over and over in my head, "ten-nis-courts-ten-nis-courts-ten-nis-courts."


As I ran under the overpass and saw the tennis court emerge along the trail, I heard my watch beep off the three mile mark but I put it out of my mind. At this point, numbers didn't matter, distance and pace were irrelevant. All that mattered was that I was still 2 miles from home and the only way I was going to make it home was by the power of my own two feet. If I walked, it meant that the bad run would just last longer so I had to run if I wanted it to end.

The bad run was the monster chasing me and if I just ran fast enough and stayed ahead of it, I might make it to safety.


After the tennis courts, I focused on mile 4. This mile was tough because it is along a straight section of the bike path, with few turns or landmarks to focus on but I knew that the intersection at the end of it would get me to that soccer field, in that park, where I ran that race last summer…and the turn on to Fairfax Drive. Once I hit Fairfax drive, I knew I could make it home no matter what so I just had to grit my teeth, focus on the intersection and put mile 4 and the bad run that much closer to being behind me.


I focused on the things I knew. There are those rocks we had an impromptu PB&J picnic at that one time. There is that house we looked at last summer; I don't remember it being that shade of green. Is that the intersection up ahead in the distance? Oh, I smell McDonald's French fries, yup, that's the intersection, just dig a little deeper and get there!!


Before I knew it, I was turning off the bike path and on to Fairfax drive. I had just over ¾ of a mile to go and I was going to make it. I ran to the metro station, turned right and then left down the small road across from the mall. Next I just had to get to that yoga studio and then after that the construction site. Once I get to the construction site, the park next to our apartment building is just a block away. That park, by that church, where they sometimes hand out soup to the homeless, if I got there, it would be a complete 5 miles and I would have a 2 block walk to home.

All these things are running through my head as I slug out that last mile, not daring to look at my watch and hoping that I hit all the traffic lights right because if I have to stop for a signal, I'm afraid I won't start up again.


And then, I am at the park and I hit the stop button my watch. The watch reads 5.02 miles in 50:29! Impossible! I can't believe it! That is way too fast for a long run, especially one that felt so belaboring. When I check out my paces, my last mile was actually in the 9:20s. My bad run, where every step was coerced, ends up being a speed workout?


The long run should have been a long slow run but fear can be a powerful motivator when it is chasing you down a bike path at 7:30 in the morning. Bad run – DONE!


Today's Daily Dozen:

1 hour interval walk on the treadmill, 60 pushups interspersed (15 at a time)

Core workout @ lunch hour


Friday, January 23, 2009

...and a dollar short

On days like today it seems a shame to be stuck indoors at a desk all day. We seemed to have finally broken free from the bitter cold weather we’ve had recently; today is sunny with a high around 50 degrees. In comparison to the recent mid-20s high and mostly cloudy days of the past two weeks, it is practically balmy outside.

This afternoon would be the perfect weather for a long run or race – not hot in the slightest but not cold either once you get running. I couldn’t help but stare with envy as I saw others running along the city streets and imagine how nice it must be on the trails and bike paths I frequent.

Why, oh why, is today of all days a rest day for me?!

I haven’t looked at the weather for tomorrow or gotten a sense for what to weather for tomorrow morning’s long run but I have a feeling, this sunny, beautiful day will not be one to spill in to tomorrow. Dang, a day late…, as they say.

Today's Daily Dozen
40 min. of yoga

Wednesday, January 21, 2009

"I'm OK"

I’m afraid. I’ll admit it.

I’m afraid of running fast. I’m afraid of how it’ll feel, which let’s be honest, is a fear of pain. I’m afraid I’ll injury myself and never run again. I’m afraid I’ll get halfway through a run and not be able to make it back home. To put it simply, I’m afraid I’ll fail.

Of course, “fast” is a relative term and for me, a solid 10:30 minute mile is my norm, meaning “fast” is anything under 10:00 minute mile. This is not “fast” by most other people’s understanding of the term.

Regardless of the pace associated with “fast” I’m still afraid of it.

That being said, the feeling of running fast is exhilarating. When I’m running fast, my mind doesn’t wonder, it is focused; I’m in the zone, hypnotized by the increasing, steady rhythm of quicker footfalls as they fall in sync with my heavier breathing.

“Fast Feet” and “Run Faster” replace my usual mantra (“Steady and Strong”) and there is usually only one thought that is able to penetrate the hypnotic state: “See this isn’t so bad, I’m OK….I’m OK.”

And then the euphoria ends. Sometimes it lasts for a few minutes and sometimes it’ll stretch to a few wonderful miles but it always ends. My focus wavers. My leg turnover is no longer even. My breathing is bordering on gasping. I’m no longer OK.

But I am OK. I can’t see it in the moment because as the fear takes control, I forget that the pain has always been temporary, I’ve always made it home under my own power and I’ve accomplished so many seemingly impossible things in my short running life – I finished my first marathon strong, I’ve run a sub-2 half marathon and I get out there most mornings and enjoy the physical act of running…and I love it. Despite those moments of doubt, I am OK.

I haven’t figured out how to ignore the fear and stay focused but it is a challenge I am willing to tackle. I just have to remember, even when my legs start to fill with lead and my breathing resembles Darth Vader on a bad day, “I’m OK” and I have to believe it.

Today’s Daily Dozen:
4.02 mile run, 1 mile warm-up, 2 miles @ tempo (aka “comfortably hard”), 1 mile cool down
Core workout w/ Stability Ball @ lunch hour

Monday, January 19, 2009

Cleaning as Cross Training

Today was a scheduled cross training day; however, because of the holiday my normal routine wasn't going to happen.

Instead of going to the gym or going for a walk or a bike ride, I cleaned. I cleaned like a woman possessed. I listened to music and danced around through most of the cleaning. I danced as I folded clothes and as I scrubbed and mopped. Does cleaning count as cross training?

It may not be the best cross training but it felt good finally getting the apartment in good order. Despite a small amount of guilt about not going to gym, I still had an extremely productive day!

I had a fantastic long run yesterday. It was a 7-miler that I ran easy but when I checked the time at the end, the pace was great - 10:20 over the 7 miles that felt easy, breezy. Who wouldn't love a run that felt effortless and surprising?

As I cleaned, dusting and sweeping, I thought about how excited I have been about my running lately. My pace has been great, and even better, improving. I am running strong and getting strong all the time, being consistent with my strength training and core work. I am looking forward to the marathon and all the races I hve coming before it in May. As I cleaned, washing about the dirt and grime of living. I was happy to be thinking about running and looking forward to tomorrow's run.

Today's Daily Dozen:
Cleaning!

Monday, January 12, 2009

Habit

Between the long run on Saturday, not getting to bed until late Saturday night and still waking up early to go on a hike Sunday morning, I was absolutely, but pleasantly worn out by the weekend. Despite my best intentions, setting out my clothes and picking out a workout, I decided to sleep in this morning and skip the morning cross-training workout I had planned. I reset my alarm and as I rolled over to go back to sleep, it struck me, if this morning has been a planned run, I would have gotten out of bed in an instant, sleepy but without a single thought of rolling over and sleeping in.


The thought came back in to my head as I headed down to the gym over my lunch hour; what is it about running that motivates like nothing else ever has?


Growing up I was always active; playing organized sports like soccer and softball, taking ballet and gymnastics lessons, playing hide-n-seek or kick-the-can with the neighborhood kids. By high school I gave all that up but maintain my active streak through cheerleading and occasionally working out. In college, I occasionally ran and did work out tapes or bopped over to the gym for a half-assed attempt at strength training but nothing ever really became a habit and I gained weight. This lack of habit carried over to my first few years out in the "real world" and I occasionally ran or went to the gym or hiked.


Yet again, nothing really stuck as a habit until I got it in to my head to run a marathon in celebration of my 26th birthday. What was it about this attempt at fitness that stuck? Why did running finally become a part of who I was instead of being something I was sporadically motivated to attempt? To be honest, I'm not sure. Maybe it was the fact that I had a tangible goal – get to the starting line of the marathon on this day and be able to run until you get to the finish line – or maybe, it was that I had a plan this time – run 4 days a week, build up mileage, each weekend the long run gets longer per Hal Higdon's Novice 1 plan?


Occasionally, as I am running, I wonder what would have happened if I had found running earlier. What if I had tried out for the Cross Country team in high school? What if I had run throughout college? I know it is useless to regret these things but it is interesting to imagine what, if anything, would have been different.


Although, no matter what, I am happy to be running now and am excited to see what the future holds. More marathons? Certainly! Maybe an ultra? Could I really run for 12 hours straight? Intriguing (and a little scary)! Running with kids? Maybe I'll pass on my love of running and my kid will be a track star!


The only way to find out if to keep running.

Wednesday, January 7, 2009

Rainy Run

My footsteps sound different as they hit the wet pavement this morning. The cars are louder as I run along the portion of the bike path that is under an overpass. In fact, the sound of the cars zooming down the dark, drenched highway is near deafening and I can no longer hear my own footsteps or the keys jingling in my pocket. The Garmin beeps an alert for the first mile split but it was lost in the din.


As I began my three mile run this morning, running through a steady rain, I started thinking about how running in the rain is a different experience. It is different on a sensory level because of how it sounds, feels, and looks. The sound of this morning's run is just what I noticed first. There are fewer people out on the trails this morning because of the rain and in fact, I got so comfortable with the solitude that when I did hear someone say, "On your left!" I practically jumped off the path from fright. The voice was so out of place amid the raindrops hitting the pavement, cars swooshing by and my wet footsteps as I unsuccessfully navigate the puddles, splashing through them.


As I am writing this, I am also wondering about all the sounds that were missing from this morning's run compared to a normal (read: drier) run. No dogs were barking or birds tweeting, welcoming the coming sun. Without people, there were no bike tires whizzing passed or almost-whispered conversations that I only catch bits of as I slide passed, "Well, I told her, there was no way I was going…"


After I go back home, it wasn't until then that I realized I was soaked but not in the usual way. Normally, when I come home I am wet from sweating and so, wet from the inside out. However, on a rainy day, it is the opposite. My entire outer layer was soaked, especially the front thighs of my running tights and I had no idea until I got home. I was more or less oblivious to the feel of the rain while I was running and didn't notice it until I was inside, out of the rain.


Also, running in the rain, while I don't seem to notice the wetness of the rain, really gets me jazzed to be out running. Something about facing the rain and still going out for a run, makes me feel powerful. It makes me feel like there isn't a thing out there that could stop me and as a result, some of my best runs are runs in the rain. This morning I took off for the first mile to warm up and felt great. By the time I realized I was on mile two, I decided to let loose and pushed the pace, it felt great. I was zooming down the bike path. I ran fast this morning, much faster than I normally would on an easy day.


The look of a rainy day run is unusual, especially when I wear my glasses, and I like it. My run this morning was viewed through rain-speckled glasses. The streetlights and car headlights reflected and refracted in the drops on my glasses and every five minutes or so, I would have to use my gloves like a windshield wiper to be able to see. Towards the end of the run my glasses even started to fog up on me. I can only imagine what I look like to the people in the passing cars.


Needless to say, my run this morning was invigorating and exhilarating. It was a break from the routine and forces me to hear, feel and see my run and route differently. I ran well and I ran fast because it was an old experience made new.


Today's Daily Dozen:

3.01 miles run in the rain, 29:25

Walking on treadmill w/ inclines @ lunch hour, very light

Tuesday, January 6, 2009

Hike: Prince William Forest Park, Attempt #2 – Success!

Before noon on Saturday, we set out to hike the trails of Prince William Forest Park in Prince William County, VA. We could not have asked for a more perfect hiking day. The temperature was in the low 40s; however, as we hiked along with the bright sun, clear sky and lack of any significant wind, it felt more like an early spring day. We even had to stop and shed some layers.

Mike had mapped out a wide loop around the southeast section of the park. With 37 miles of hiking trails in the, we set out to hike approximately 7 to 8 miles of them.

After checking out the Visitor Center and paying the $5 park fee (good for one week), we started the Garmins and head out on the west branch of the Laurel Trail Loop. This trail is a short little loop off of the picnic area next to the Visitor Center. A little less than half way around the loop, we came to a wooden suspension bridge that connected to the South Valley Trail, which we took heading north and west, following the South Fork Quantico Creek.

The trails through out the park are mostly dirt and occasional rocks and roots. This time of year it was covered in long-dead leaves, which made for some fun trails as we were able to crunch and kick through the small piles. There was also the occasional uphill and/or downhill but the hike was mostly flat.

The South Valley Trail can be followed all the way to the other end of the park; however, we jumped off relatively soon on to the Turkey Run Ridge Trail which slices up the middle of the park toward one of the larger campgrounds, Turkey Run Ridge Group Campground. From the campground we took the Mary Bird Branch trail toward the Quantico Falls Trails.

After only a few minutes on both these trails, we came to Quantico Creek and the Cascades. This is where the Fall Line is located, or where the Creek is no longer navigable by boat. The water throughout the park was low; however, it was easy to see how high the water could get and despite the low water, the cascades were interesting to see and hear (there was a constant burbling on the trails as you descend to the creek). Also, there was some evidence of beaver activity near the cascades…although, we couldn’t help but wonder if the beaver evidence wasn’t possibly man-made.

After taking a short break at the cascades, we headed south along the North Valley Trail, briefly cutting across Quantico Creek to the very edge of Prince William Forest Park. Here the forest, through which the trail cuts became a bit thicker for a while and we came across the ruins of the Cabin Branch Pyrite Mine. Abandoned nearly a century ago only a few foundations are left of the mine and the mine shaft had been covered over. We couldn’t help but be amazed at how quickly nature takes back its domain once people stop maintaining it.

Before long we were back on the other side of the Quantico Creek and quickly heading toward the end of our hike. We came up the remains of a suspension bridge similar to the one seen before as we began out hike crossing over to the South Valley Trail. One side of the bridge was still standing, the rusted cable and large bolts were scattered around and metal still stuck in cement was along the banks of the creek. We following the North Valley Trail until we came to the suspension bridge that we had crossed at the beginning of our hike back to the Laurel Trail Loop.
Back on the Laurel Trail Loops we decided to follow the east branch of the trail to get back to the car and knowing we were close to finishing our hike, I quickened the pace. I could feel my legs beginning to tire; I was really feeling the morning’s run after hiking more than 7 miles and I was eager to be done. As we crested a small hill, a giant green water tower seemed sprang up. I had hardly noticed it behind the Visitor Center as we were heading out and now here it was looming large, signaling the end of our hike. “How could I have missed that,” I wondered.

And then the hike was over, 7.5 miles, 2 hours and 50 minutes after we had started, we looped through the southern portion of the park and we were back at the car. Prince William Forest Park is a great place for a long, winding hike in the woods. Although the trails are not wide and have the occasional obstacle, they are well marked and provide just enough to keep me on my toes. With so many trails that interconnect, it would be possible to go again and again without taking the same route twice. I look forward to going back in order to check out the north section of the park which is supposed to have a more backcountry feel.

Monday, January 5, 2009

Recovery Complete

Early on Saturday morning I set out for the final run of my rebuilding phase, recovering from a (assumed) stress fracture in my right foot. It was a perfect winter morning: the air was crisp but pleasant, the sky a bright cloudless blue, and the sun was shining down. It felt great to end my recovery on such a beautiful morning.

The workout was 30 minutes running followed by 1 minute walking repeated twice and as I began the run I told myself to just take it easy and enjoy the run. I had successfully rebuilt my running after not running a step for two months and I wanted to savor run. However, the idea to “just take it easy” was not to be and I ended up pushing the pace during the run. It was beautiful day and I was excited to end it well. I felt good and I wanted to end it on a run I could be proud of.

I am thankful to be back to running and grateful that my body is healthy again. I was in such a good mood as I ran along the bike trails, waving and saying “Good Morning” to all the runners and walkers I passed. I wanted to stop each one of them and shout, “I’m back…I’m back!” I was tempted to skip and jump up and down and laugh with joy. But I didn’t do any of those things. However, all those people I passed may have been wondering what that short little runner who passed by them was smirking about and I’m sure everyone could see the twinkle in my eye.

I polished off the 5-week long rebuilding phase with a 6.13 mile run in a time of 1:02. As my Garmin beeped off the final seconds, my legs felt tired but strong. They felt like runner’s legs once again.

This morning, Monday morning, I begin the next phase of building up to a marathon with my goal being the Vermont City Marathon in Burlington, VT at the end of May. I’ll be following Hal Higdon’s Novice 1 training program, which is the program I used, quite successfully, for my first marathon nearly two years ago. However, I’ll have to wait to actually start running because the very first day of the training program…is a cross-training day. Tomorrow, tomorrow!

Today’s Daily Dozen:
2.3 mile walk w/ inclines (treadmill), stopped every ten minutes for a set of 15 push-ups
Core workout on stability ball @ lunch hour

Friday, January 2, 2009

Hills for a change

As I bundled up this morning, hoping I had on enough layers to keep out the cold air and chilling wind, I decided I wanted a challenge this morning. It was to be my first run of the New Year and I decided to take a lollipop loop route (basically a loop with an out and back so it looks like a lollipop when it is mapped out) that hits most of the big, long hills in my area.

I love running hills and I think it is one of my strengths when it comes to running. At last year’s inaugural Marine Corp. Historic Half in Fredericksburg, MD, I ran my fastest half-marathon time on a route that reduced many people to walkers by the end. There were two or three notable inclines and a handful of smaller, rolling sections of the course and from much of the feedback I saw on the race’s website and from the Runner’s World forums, most people weren’t thrilled about the hilly course.

I thought the course was great and very sincerely hope the race committee does not change it. There is no better feeling than finally coming to the top of a hill after battling your way up, legs screaming, breathing heavy. Suddenly, you can feel your heart beating and for a second you think it might just beat its way right out of your throat and run off down the sidewalk without you but it doesn’t. Slowly, your legs are renewed and your lungs and heart rate slow as you slide back in to a groove. It is invigorating and powerful.

Also, it is one of the best ways to combine running with strength training.

I took off in to the chilly and dark morning and letting my legs carry me up and down the hills of the bike path as it leads to Rosslyn and the Potomac River beyond. My pace was slower, over 11:00 miles, but that doesn’t matter when you are facing a hill, only the effort to get to the top can conquer a hill, not a faster pace.

After turning around just outside Rosslyn, I jumped off the bike trail and ran along Wilson Boulevard. Normally, I hate running on city streets, stopping at stop lights, dodging people, suspicious of every car, eyeing every driver to make sure they don’t have intentions of running me down as I cross a street. However, these frustrations don’t exist in the early morning and I quietly slip by closed stores, dark office buildings and the rare pedestrian or worker whose presence emphasizes the earliness and solitude of my morning run.

Today’s Daily Dozen:
5.29 mile run (28 min. run/1 minute walk x 2 intervals), some aggravation in my right hamstring during and soreness in my quads afterwards

Thursday, January 1, 2009

Happy New Year!

I'm having a little trouble believing it is 2009. I know everyone says it but, the year went by so quickly and quite a lot changed. I got married, left one job, got another job, trained to run two marathons, didn't run either one, sat out for two months because of an injury, started a blog, and restarted my running. I visited a Caribbean island and added another state to my list of places I've experienced. I went hiking, camping and even tried cross country skiing. The year may have gone by quick but I was still able to fill it to the brim.

My resolution this year is simply: Be Consistent.

If I'm consistent (and smart) with my running I'll end the year a much stronger and more experienced runner than I am beginning it. The key will be to avoid injury and this is where the running smart comes in to play. In order for me to achieve consistency, I have to be willing to sit out a day if something is nagging rather than try to run through it and possibly make it worse. I can't be a slave to my running schedule.

However, I also need to stick to my schedule and not be tempted to do more just because I'm feeling good. I think this stupid optimism is what got me in trouble this past year and I need to play it smarter. If I want to be consistent over the long run, not just this year but in terms of being a lifetime runner, I need to run smarter.

I am also going to try to make more consistent choices when it comes to nutrition and food. I'm not suggesting that I will eat healthy all of the time but rather that I be more conscience of the choices I do make. I shouldn't expect that my pants aren't going to be tight after wolfing down a plate of nachos if I don't follow that meal with several that are healthy and nutritious.

The last aspect of my life I want to focus on being consistent about is spending (and as a result, saving). I don't need any more clothes, the ones I have are just fine. I don't need any more shoes, I have plenty. I don't need to buy more things, in fact, I would like to get rid of the excess I do own.

Finally, I want to go on record with some things I would like to accomplish this year:
  • Run a marathon or two. It doesn't matter my time as long as I finish them feeling strong and empowered.
  • Write a short story.
  • Try something new - swimming, ice skating, cycling, ultra racing, mountain climbing??
  • Buy a house.
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