Any Number of Things Could Have Gone Wrong

When something goes wrong a run, any good runner will start to analyze their recent routine – sleep, previous workout, nutrition, and pacing – to see what the cause might be. While I do believe that the right reaction to a bad run or race, is to move on and not dwell; I also think it is good to try to learn from the mistakes made leading up to, or during, the run.

On Sunday morning, I set out for a two-hour run. I didn’t have a set mileage goal in mind but rather I knew I wanted to get some “time on my feet.” I headed toward the Mount Vernon bike trail to run for an hour along the Potomac River and then turn around and make my way back home by the same route.

I took my time as I made my way along the bike trails, enjoying the smell of fresh rain that had only recently stopped and playfully avoiding the puddles. I was feel very good about the run and as always, I enjoy the scenery along the route – DC and all the monuments across the river.

I hit the hour mark and turned around to head home. About halfway home, about 1 hour 30 minutes in to the run, the wheels started coming off; my legs were feeling unusually tired and I was breathing harder than usual. Climbing one of the hills, not far from the top, and with only a little over 2 miles to go I had to do something I’ve never done before – stop and walk.

I’ve walked during my runs before but it is usually for a good reason – drink water, eat food, something started to hurt or it was planned – but I’ve never just not been able to make it. I can always muster enough strength to make it to the top, get to the next light pole, etc. This time was different. I just couldn’t go anymore, I just had to stop and rest.

After walking for about 5 minutes, I took off at a slower pace and I finished out the run; ecstatic when my Garmin beeped that final hour was finally over. During this 2 mile trudge I started to analyze just what could have gone wrong.

Sleep
I was up later than normal on Friday, not getting to bed until after midnight so I made the decision to move my weekend long run to Sunday morning instead of my normal day of Saturday. I took a short nap on Saturday and went to bed at a decent hour that night so I didn’t think it was lack of sleep that had caused the bad run; however, maybe the late night on Friday had affected me more than I thought. Maybe I didn’t sleep that well on Saturday. Sleep could have been a contributing factor but I really didn’t think it was the culprit.

Previous Workouts
Thursday I had done a hard strength training workout and even through Saturday I was feeling some residual soreness in my legs. However, due to a commitment at work, I decided to skip my Friday run and take a rest day. With two days of near complete rest, I know that Thursday workout couldn’t have been the reason I had to stop during Sunday’s long run.

Nutrition
Ah, I think we are on to something here. I haven’t been making the best choices when it comes to food lately; I knew that, so lack of quality nutrition can definitely sink a run. In addition to that, I didn’t have a big dinner Saturday and I only had a banana before heading out for the run on Sunday. I had simply run out of fuel and as I was running up that hill that is exactly how I felt, like a car running out of gas, I just couldn’t go any further.

After my run had concluded, as I walked home in the rain, I did this quick analysis and felt confident that I had determined the problem. I could learn from these mistakes and move on.

However, when I got home and plugged in my Garmin to download my paces from the run, I discovered a much more glaring error.

Pacing
I wasn’t paying attention to my pace during the run. I was running by feel and I was feeling good. I knew I had to take it easy and slow to last the entire two hours and I thought I was. Before I crashed on mile 9, my pace for the most of the previous miles was closer to the 10:00 minute/mile range, way too fast for a long run. I should have been in the 10:30 range and as a consequence, I had to stop and walk and then plodded through the end of the run at 11:00 minute/mile pace.

Running at a pace much faster than I should have been coupled with the lack of fuel and probably dealing with a slight lack of sleep, I just couldn’t hold the pace on the long run and that is why I had to stop and walk.

Lesson learned.

Daily Dozen
Strength Training @ lunch hour
3 miles easy after work

Motivation

I’ve been slacking off on cross-training and strength training lately and this morning I finally made it a point to get some quality time in the gym.

I exercised on the elliptical for 25 minutes (15 going forward, 10 going backwards). It wasn’t a strenuous workout but my heart rate did rise, which is the point. Next, I went through my BROCCLS strength training workout and it felt great to do some solid strength training. I am feeling some DOMS (delayed onset muscle soreness) from yesterday’s long run so I skipped the lunges and squats.

One of the aspects of cross-training that I look forward to is that I can usually read a magazine while I’m on one of the machines (walking on the treadmill, elliptical, and bike). Ever since I started doing all my runs outside, I haven’t had been able to read my magazines (Runner’s World, Fitness & Wired) and cross-training presents a good opportunity to catch up on some reading. This morning I read part of the way through the most recent Runner’s World.

Honestly, it is what motivates me to get out of bed early on cross-training days. It struck me as funny during the workout this morning: what a strange thing to motivate me to do cross-training! Here are some additional motivations I could come up with:

• Sometimes I am motivated by others like when I see other people on the trail and I keep running a little bit further than my intended distance just so they don’t see me stop.
• Sometimes I think I keep running on a daily basis just so I have a “thing” that distinguishes me from most people.
• Usually, I eat healthier in front of Mike than I would if left to my own devices (popcorn for dinner is a reality when Mike is on travel), which is strange given Mike’s (horrible) eating habits you would think it would be the opposite.
• I don’t feel guilty listening to cheesy pop music (think Brittany Spears, Janet Jackson and Rhianna) when I’m working out because I can use the excuse that the songs are the “right” tempo. I think it is the only reason I use my iPod when I’m in the gym and it has been the sole reason I’ve gone to the gym on more than one occasion.

Whatever the motivation, as long as it keeps getting me in the gym and out on the road, I’m happy. I wonder what quirky things motivate other people?

Today’s Daily Dozen:
Elliptical – 25 mins., moderate intensity
Strength Training – BROCCLS (minus the LS)

Injury update: My foot felt a little weak when I began my 15-miler yesterday but once I was warmed up it felt better. For the remainder of the day, I had some soreness in my shin (I think because I was slightly compensating for my foot and changed my gait in the beginning) and my foot was tender to the touch. I am happy to report; however, today I haven’t had any pain. So far, so good (but my fingers remain crossed).

Strength Training

There’s something very satisfying about a hard strength training workout.

I’ve been slacking off on doing strength training lately, opting for more cardio workouts and a few pushups, crunches and squats thrown in for good measure during my lunchtime gym breaks. Today, despite a desire to continue that trend, I told myself – “Self, you need to find a balance in your activities; it is time for some real strength training.”

It was an internal mini-battle of wills as I got dressed to workout. I didn’t really want to do strength training today. I really was having fun doing my own version of circuit training. However, it has been over a week since I had done a strength training workout and it was about time.

In the end the strength training angel won the argument and I went through my bench presses, rows and overhead presses a bit unwillingly. However, during the overhead presses, my triceps started to “feel the burn,” as they say, and something clicked.

I imagined myself working out with a trainer who was pushing me through a hard workout just like you see on The Biggest Loser. “Dig! Dig! Dig! One more! Don’t you dare give up!,” I said to myself.

And it worked. I curled my bicep curls, I crunched my crunches and rocked my lunges, throwing in some jumping lunges just to make it harder. Usually, this is where my strength training workouts end but not today.

I kept going. I pushed (and huffed and puffed and I’ll even admit to a grunt or two) through tricep dips. I did running planks for another ab exercises. I ended with squats – 25 reps for 3 sets!

The only reason I ended the workout was because it was time to back to work.

And I’m glad I forced myself to go through my strength training routine. As I was telling a friend last night, you never feel bad after working out; it is just a matter of getting yourself through the door. After all the internal moaning and groaning, I should remember – strength training makes me feel powerful! Grrrrr!

Today's Daily Dozen
3.07 mile run
Strength Training @ Lunch hour

Strength Training = Strength, Who Knew

The act of running doesn't necessarily make me feel strong - I feel free, I feel happy and I feel like I am making a difference in my health - but a sense of strength doesn't enter in to it until I have finished a run and I have time to reflect on the distance I've covered. The same goes for hiking and biking; I don't feel strong until I've accomplished something. I've come to realize that I exercise mostly for the feeling I get afterwards.

Strength Training, however, is the exception. I actually feel a sense of strength while lifing weights or doing body-weight exercises (push-ups, chin-ups, squats, lunges, etc.). When I eke out those last couple reps, I feel empowered. Even though my muscles are taxed, in those moments of strength training I feel like I could accomplish any feat.

I could run a 24 hour race. I could compete in an Ironman and give the world's strongest Strong Man a run for his money. I can get that fit, toned body I want. I can eat healthy - all the time, make all the right decisions. I can come back from injury a stronger runner. I can lead the long, active life I envision. It all seems possible as I lift those weights for one more bicep curl or push myself for one more lunge.