I know Fall technically started last week but the weather didn't get the notice until today.
Last week, I was still coming home from my morning runs and thinking how deceptively humid it was outside. I would read 65 degrees on the thermometer but once I started running I would realize that little needle had no concept of humidity.
This morning I headed out into a chill, 50 degrees and wonderfully crisp. Somehow the chill in the air made the morning seem brighter and clearer even thought the sun was still an hour and a half from rising.
I couldn't help but have a good run. I headed out for my hilly route and attacked each hill. Sometimes the attacks were focused efforts - eyes on the top, arms pumping back and forth like pistons, legs pounding up the hill relentlessly. Other times, I would relax in to hill, strong and tough but still gliding effortlessly. I would get to the top of the hill and breeze over it, sometimes not even realizing it was over. Still, other hills I attacked ferociously, just digging in with maxing effort, eating it up and spitting it out raw!
It felt good. It was over too quickly. I wanted more but still felt satisfied.
Mmmm - I love Fall.
Wednesday, September 30, 2009
Monday, September 28, 2009
Clarendon Day 10K - Race Report
Most of the times I line up for a race and can tell whether I am having a good day or a bad day; whether breaking a PR is even worth contemplating. At the start line for most races, I know whether I have the focus to stay on pace for the entire distance (even when that focus isn’t equal to the task of keeping me on pace because I just don’t have it in my legs). On the other hand, I also know at the start line whether the race is just one to be enjoyed, that I am better off taking it easy than going for a fast time.
In this respect, I have been pretty good about predicting races and this is probably why I don’t have many races that result in me completely blowing up on the course – my second marathon and the Jonas Cattell 10-Miler. At the start line of the former, I felt good, not great but I didn’t have the discipline to stop myself from running it much too fast, and I simply shouldn’t have lined up for the latter because of an injury (that one was just dumb).
However, on Saturday morning, I was honestly unsure how the race was going to unfold.
This race, the Clarendon Day 10K, was the inaugural event but I’ve run the course numerous times (the now defunct Battle of the Boulevard 10K was moved from the spring to the fall, renamed and the course was altered to remove the mile and half uphill slog at the end…too bad, I enjoyed the challenge of that course). Pacers put on the race and they always do a nice job with their events.
I woke up Saturday morning, dressed and headed out the door. I’ve never been one who saw much merit in warming up before a race. I’ve always just figured I warmed up in the first few miles since my racing paces were never drastically different from my training paces. However, the location of this race (less than 2 miles away) in downtown Arlington made it a good one to test out a warm up. I ran to the start line of the race, leaving about 15 minutes (next time I want to be done warming up even closer to start time) to stretch and get in line.
As I waited for the start of the race, I thought about the pace I wanted to run. After plugging in my 5K time from my last race, the McMillan Running Calculator suggested I could run a 10K in 52+ minutes, maintaining an average pace of 8:30 or so. I was leery of this prediction because my previous 10K times have been in the 54-55 minute range and I had a hard time believing I could sustain such a fast pace.
I decided that “just run” had been working well for me in training so it would be smart to employ it in racing. My plan was to take off running at a fast pace but one that felt “right,” like I could sustain it; check my pace at the first mile marker to see what exactly that “right” pace was and go from there. I would assess how I felt and see if I could home in an 8:30 pace. I had no idea how this strategy would turn out but I will say I was feeling good after having warmed up for a race for the first time. I can honestly say, physically, I felt ready to go.
Now it was just a matter of getting the mental game in check.
“Just run” I told myself as the starting horn blasted and with that I took off.
I maintained a fast pace along the slight downhill of the first mile or so but missed the marker so I had no idea whether I was hitting the 8:30 pace I wanted to hit. I felt good, my legs were strong and I had started focusing – fast but not too fast, pass people as needed but don’t start racing anyone this early, run strong, run steady. Finally, I hit the second mile marker – 16:29.
Woah! That’s 8:15 per mile. OK. Now I’m feeling great.
I tell myself to back off the pace just slightly but then I change my mind. I’m really in the zone, why break the spell? Let’s see how this plays out. One of two things would be the result: I would have great race or I would start slowing down and the ending would be less than fun; either way I will finish the race. Let’s see what these legs can do!
Mile 3: Great, near the halfway point. 8:17. Man, this pace feels great. I’m running strong and steady. I’ve got 3 woman in front me that I want to hang on to – “Bibs” (she had a long sleeve shirt tied around her waist and her bib was showing in the back) who was directly ahead of me, “Reds” (red shorts) who was slightly in front of Bibs and ultimately “Blondie” she was a good bit ahead of me but I didn’t want to lose sight of her. At this point, I didn’t necessarily want to pass them just keep them in sight to know I was staying on pace in between mile markers.
Mile 4: 8:21. Maybe I really can keep this pace up, don’t lose the 8:15 pace. Only 2 more miles to go and all 3 women are still in sight. Legs are strong but that could be a hint of fatigue I detect. I’ll choose to ignore it.
Mile 5: Holy crap! I’m not slowing down – 8:16. Fine, I’ll admit it: my legs are feeling slightly tired but at the same time I’m still running strong. I tell myself to just keep a steady pace for the next mile and that what I was feeling wasn’t tiredness. It just wasn’t…not ifs, ands, or buts about it. All 3 targets are still accounted for but Reds has fallen behind Bibs. I start thinking about whether I want to try to pass them but tell myself to keep running my race, don’t get caught up. I decide to keep them in front of me until we hit Mile 6 and then to see what I could do in the final .2 on the way to the finish.
Mile 6: I hit the lap button but didn’t bother to look at the split. As we headed up the exit ramp toward the finish line, before setting eyes on the Mile 6 sign, I decided to make my move. I picked up the pace and easily passed Reds and then Bibs. For a second, I thought I may have been too hasty; maybe I should have waited until the finish line was in sight but I couldn’t help myself. Now was the time and just as I passed the final mile marker, surging uphill faster and faster, I passed Blondie. I am surprised, and incredibly excited, that my pace for this mile was 8:06. (That’s quarter mile interval pace!) Just call me Furious Feet!!
Mile 6.2 – The Finish Line: I get a boost of adrenaline as I pass Blondie and round the corner to see that the finish line clock stays 51 minutes. My brain is exploding as I thunder to the finish, crossing the line with a gun time of 51:35 – chip time 51:04.
Unbelievable, I think, as I stop my watch and look down at the 51 minutes 4 seconds staring back at me. Not only have I bested my 10K PR by over 3 minutes but I beat my goal time by nearly a whole minute. On top of it all, I feel great. My legs are powerhouses, workhorses, locomotives…they will carry me to great things. (Oh yeah, and maybe warming up for a race really is a good idea).
Miles Splits:
1 & 2 – 16:29
3 – 8:17
4 – 8:21
5 – 8:16
6 – 8:06
6.2 – 1:33
Total 51:04
Pros:
-Location
-Pacers puts on a great local event
- Race shirt was nice
Cons:
-No corrals or pace groups, the start can be congested
-Finish line 2 miles from the food…uphill! (There was a shuttle but I didn’t take advantage of it)
In this respect, I have been pretty good about predicting races and this is probably why I don’t have many races that result in me completely blowing up on the course – my second marathon and the Jonas Cattell 10-Miler. At the start line of the former, I felt good, not great but I didn’t have the discipline to stop myself from running it much too fast, and I simply shouldn’t have lined up for the latter because of an injury (that one was just dumb).
However, on Saturday morning, I was honestly unsure how the race was going to unfold.
This race, the Clarendon Day 10K, was the inaugural event but I’ve run the course numerous times (the now defunct Battle of the Boulevard 10K was moved from the spring to the fall, renamed and the course was altered to remove the mile and half uphill slog at the end…too bad, I enjoyed the challenge of that course). Pacers put on the race and they always do a nice job with their events.
I woke up Saturday morning, dressed and headed out the door. I’ve never been one who saw much merit in warming up before a race. I’ve always just figured I warmed up in the first few miles since my racing paces were never drastically different from my training paces. However, the location of this race (less than 2 miles away) in downtown Arlington made it a good one to test out a warm up. I ran to the start line of the race, leaving about 15 minutes (next time I want to be done warming up even closer to start time) to stretch and get in line.
As I waited for the start of the race, I thought about the pace I wanted to run. After plugging in my 5K time from my last race, the McMillan Running Calculator suggested I could run a 10K in 52+ minutes, maintaining an average pace of 8:30 or so. I was leery of this prediction because my previous 10K times have been in the 54-55 minute range and I had a hard time believing I could sustain such a fast pace.
I decided that “just run” had been working well for me in training so it would be smart to employ it in racing. My plan was to take off running at a fast pace but one that felt “right,” like I could sustain it; check my pace at the first mile marker to see what exactly that “right” pace was and go from there. I would assess how I felt and see if I could home in an 8:30 pace. I had no idea how this strategy would turn out but I will say I was feeling good after having warmed up for a race for the first time. I can honestly say, physically, I felt ready to go.
Now it was just a matter of getting the mental game in check.
“Just run” I told myself as the starting horn blasted and with that I took off.
I maintained a fast pace along the slight downhill of the first mile or so but missed the marker so I had no idea whether I was hitting the 8:30 pace I wanted to hit. I felt good, my legs were strong and I had started focusing – fast but not too fast, pass people as needed but don’t start racing anyone this early, run strong, run steady. Finally, I hit the second mile marker – 16:29.
Woah! That’s 8:15 per mile. OK. Now I’m feeling great.
I tell myself to back off the pace just slightly but then I change my mind. I’m really in the zone, why break the spell? Let’s see how this plays out. One of two things would be the result: I would have great race or I would start slowing down and the ending would be less than fun; either way I will finish the race. Let’s see what these legs can do!
Mile 3: Great, near the halfway point. 8:17. Man, this pace feels great. I’m running strong and steady. I’ve got 3 woman in front me that I want to hang on to – “Bibs” (she had a long sleeve shirt tied around her waist and her bib was showing in the back) who was directly ahead of me, “Reds” (red shorts) who was slightly in front of Bibs and ultimately “Blondie” she was a good bit ahead of me but I didn’t want to lose sight of her. At this point, I didn’t necessarily want to pass them just keep them in sight to know I was staying on pace in between mile markers.
Mile 4: 8:21. Maybe I really can keep this pace up, don’t lose the 8:15 pace. Only 2 more miles to go and all 3 women are still in sight. Legs are strong but that could be a hint of fatigue I detect. I’ll choose to ignore it.
Mile 5: Holy crap! I’m not slowing down – 8:16. Fine, I’ll admit it: my legs are feeling slightly tired but at the same time I’m still running strong. I tell myself to just keep a steady pace for the next mile and that what I was feeling wasn’t tiredness. It just wasn’t…not ifs, ands, or buts about it. All 3 targets are still accounted for but Reds has fallen behind Bibs. I start thinking about whether I want to try to pass them but tell myself to keep running my race, don’t get caught up. I decide to keep them in front of me until we hit Mile 6 and then to see what I could do in the final .2 on the way to the finish.
Mile 6: I hit the lap button but didn’t bother to look at the split. As we headed up the exit ramp toward the finish line, before setting eyes on the Mile 6 sign, I decided to make my move. I picked up the pace and easily passed Reds and then Bibs. For a second, I thought I may have been too hasty; maybe I should have waited until the finish line was in sight but I couldn’t help myself. Now was the time and just as I passed the final mile marker, surging uphill faster and faster, I passed Blondie. I am surprised, and incredibly excited, that my pace for this mile was 8:06. (That’s quarter mile interval pace!) Just call me Furious Feet!!
Mile 6.2 – The Finish Line: I get a boost of adrenaline as I pass Blondie and round the corner to see that the finish line clock stays 51 minutes. My brain is exploding as I thunder to the finish, crossing the line with a gun time of 51:35 – chip time 51:04.
Unbelievable, I think, as I stop my watch and look down at the 51 minutes 4 seconds staring back at me. Not only have I bested my 10K PR by over 3 minutes but I beat my goal time by nearly a whole minute. On top of it all, I feel great. My legs are powerhouses, workhorses, locomotives…they will carry me to great things. (Oh yeah, and maybe warming up for a race really is a good idea).
Miles Splits:
1 & 2 – 16:29
3 – 8:17
4 – 8:21
5 – 8:16
6 – 8:06
6.2 – 1:33
Total 51:04
Pros:
-Location
-Pacers puts on a great local event
- Race shirt was nice
Cons:
-No corrals or pace groups, the start can be congested
-Finish line 2 miles from the food…uphill! (There was a shuttle but I didn’t take advantage of it)
Friday, September 25, 2009
TODAY WAS THE DAY
Today was the day to be strong; to run strong; to put that energy out in to the world.
It didn’t matter that I was tired when I woke up or that I was feeling slow and sluggish as I started my run. None of those things, the way I was feeling, mattered. This morning’s run was run strong.
As my feet pounded the pavement, I could feel my legs gaining strength and power. I actually ended the run feeling good, so good in fact, I extended the run an extra mile just because I could.
That extra mile was for you and for anyone else who needed extra strength today.
Daily Dozen:
9 miles run-commute to work
It didn’t matter that I was tired when I woke up or that I was feeling slow and sluggish as I started my run. None of those things, the way I was feeling, mattered. This morning’s run was run strong.
As my feet pounded the pavement, I could feel my legs gaining strength and power. I actually ended the run feeling good, so good in fact, I extended the run an extra mile just because I could.
That extra mile was for you and for anyone else who needed extra strength today.
Daily Dozen:
9 miles run-commute to work
Wednesday, September 23, 2009
Break from Running
I took a break from running last weekend and it felt good. No, I’m not “not running.” After running for 7 days straight (it was my longest “streak” of running ever, though it can hardly be called that in comparison to these streaks), I felt good and I probably would have kept it up for another day or two but then life happened.
We went camping in Shenandoah National Park for the weekend (more on that later – once I’ve downloaded the pictures off my camera) and instead of running, I did a good bit of hiking and spent even more time sitting around a campfire, relaxing and eating. At first, I was a little concerned about the lack of running I would be doing over the weekend. Running had been going so well and I felt so strong that I didn’t want to break whatever magic I had working for me. I even made sure to pack running clothes and trail shoes, thinking maybe I could sneak off in the morning.
However, I realized that this attitude, worrying about running and a schedule and numbers and streaks, it wasn’t in line with my new attitude toward running. “Just Run” is about setting aside the anxieties that come with the complications of running certain workouts on certain days hitting certain paces without regard for mind and body. It really as simple as it sounds – just run – and can even mean not running, I realized. I shouldn’t stress about getting a run in while we were camping. We were hiking up mountains during the day. That’s what the weekend was about, not running.
After coming home Saturday evening, Sunday morning I work up in my own bed and of course my first thought upon waking was “up and at ‘em, time to run” but then I stopped myself. I slept in that day, allowed my body to recover from the hiking, and we ended up taking a long bike ride to Alexandria for lunch (over 20 miles, round trip).
Monday morning, I woke up refreshed and eager to run and I have felt that way on my runs since Monday.
It’s OK that I didn’t run and it is probably exactly what my body needed, a mini-vacation from running on my mini-vacation. Just what the doctor ordered!
Daily Dozen:
3.58 miles @ recovery pace, early morning
Core workout @ lunch break (planned)
We went camping in Shenandoah National Park for the weekend (more on that later – once I’ve downloaded the pictures off my camera) and instead of running, I did a good bit of hiking and spent even more time sitting around a campfire, relaxing and eating. At first, I was a little concerned about the lack of running I would be doing over the weekend. Running had been going so well and I felt so strong that I didn’t want to break whatever magic I had working for me. I even made sure to pack running clothes and trail shoes, thinking maybe I could sneak off in the morning.
However, I realized that this attitude, worrying about running and a schedule and numbers and streaks, it wasn’t in line with my new attitude toward running. “Just Run” is about setting aside the anxieties that come with the complications of running certain workouts on certain days hitting certain paces without regard for mind and body. It really as simple as it sounds – just run – and can even mean not running, I realized. I shouldn’t stress about getting a run in while we were camping. We were hiking up mountains during the day. That’s what the weekend was about, not running.
After coming home Saturday evening, Sunday morning I work up in my own bed and of course my first thought upon waking was “up and at ‘em, time to run” but then I stopped myself. I slept in that day, allowed my body to recover from the hiking, and we ended up taking a long bike ride to Alexandria for lunch (over 20 miles, round trip).
Monday morning, I woke up refreshed and eager to run and I have felt that way on my runs since Monday.
It’s OK that I didn’t run and it is probably exactly what my body needed, a mini-vacation from running on my mini-vacation. Just what the doctor ordered!
Daily Dozen:
3.58 miles @ recovery pace, early morning
Core workout @ lunch break (planned)
Monday, September 14, 2009
Bolt for Babies 5K, March of Dimes – Race Report
I don’t often do the shorter road races. Of the more than 20 races I’ve participated in over the past several years, only 3 of them have been at the 5-K distance. I always think 5-Ks are over too quickly and running THAT fast isn’t something I am good at.
However, I was still looking forward to Saturday’s race, the Bolt for Babies 5K benefiting the March of Dimes. Several friends were also running the race and since I normally race alone, it was a nice change of pace for me. Also, I have been running strong lately and I was looking forward to seeing what I could do about lowering my PR (personal record) at the distance. Last year, I ran a 5K on the same course (different race organizer) and came in at 26 minutes. With the way I’ve been running I knew I had a good shot, despite the fact that I wasn’t training for it specifically and don’t do anything resembling speedwork.
This is the second year they’ve put on the race and they did a good job. The emails the week of the race were timely and informative. Packet pickup at the local running store was smooth and easy. The morning of the race was well organized and the organizers themselves were very passionate about the race and the cause. It was a nice way to start a local race.
Another appealing aspect of the race was its proximity to my house. The start and finish were less than 6 blocks from my front door so it was epitome of convenient. Some of the other people running the race met at the house before to drop off bags and stuff and then we headed down to meet up with everyone else. As we all gathered, it was fun to see the nerves and anticipation on the faces of the people who were running a race for the first time.
Before long, the organizers had us gather at the start line to make a few announcements and shortly thereafter the race was underway. I was hoping to run the 5K in 25 minutes (based on no empirical data other than my current PR was 26 minutes and a one minute reduction was nice and even) so I took off aiming for 8 minute miles.
The race was held on the bike paths I run every day so I was familiar with every turn and hill on the course, which is unusual for me. I general don’t pay much attention to the course descriptions for the races I run; I just don’t feel compelled to prepare that way and instead I enjoy the surprise on race day. However, there is something to be said for intimacy of the course and I felt I used it to my advantage. I wasn’t too worried when a handful of people picked up the pace and passed me after the first mile (or so) because I knew there were some hills coming up in the last mile and I would get them back then.
And this is exactly what I did.
As we raced up the first hill in Mile 3, I passed all four people that had passed me earlier. I was ready for it; mentally prepared to push past them, hit the top and keep going. It felt good. I also took comfort in knowing exactly how much further I had to run as my legs started to tire and I knew I couldn’t take much more.
As I made the final turn and raced toward the finish line, I tried to push my speed and found a nice kick still left in my legs. I crossed the line, stopped the timer on my watch and optimistically checked my time. I felt good through most of the race and I knew I was getting tired at the end so I was confident in my time; however, the questions started almost immediately – could I have run faster in the first two miles? Did I really need to save so much energy for the rolling hills of the last mile? Should I have warmed up better?
My time: 25 minutes 23 seconds. Not exactly the 25 minutes I was aiming for and not exactly blowing the roof off my previous PR; however, I finished the race feeling strong and happy and that is really the most important thing.
The new PR still feels good but I think I’ll stick to the longer races.
Pros: Location, small race, familiar with course, weather was perfect – overcast and 60s, good cause, fun to race with friends
Cons: No mile markers, bike path open to other users so there was some unnecessary bobbing and weaving, race shirt is plain
However, I was still looking forward to Saturday’s race, the Bolt for Babies 5K benefiting the March of Dimes. Several friends were also running the race and since I normally race alone, it was a nice change of pace for me. Also, I have been running strong lately and I was looking forward to seeing what I could do about lowering my PR (personal record) at the distance. Last year, I ran a 5K on the same course (different race organizer) and came in at 26 minutes. With the way I’ve been running I knew I had a good shot, despite the fact that I wasn’t training for it specifically and don’t do anything resembling speedwork.
This is the second year they’ve put on the race and they did a good job. The emails the week of the race were timely and informative. Packet pickup at the local running store was smooth and easy. The morning of the race was well organized and the organizers themselves were very passionate about the race and the cause. It was a nice way to start a local race.
Another appealing aspect of the race was its proximity to my house. The start and finish were less than 6 blocks from my front door so it was epitome of convenient. Some of the other people running the race met at the house before to drop off bags and stuff and then we headed down to meet up with everyone else. As we all gathered, it was fun to see the nerves and anticipation on the faces of the people who were running a race for the first time.
Before long, the organizers had us gather at the start line to make a few announcements and shortly thereafter the race was underway. I was hoping to run the 5K in 25 minutes (based on no empirical data other than my current PR was 26 minutes and a one minute reduction was nice and even) so I took off aiming for 8 minute miles.
The race was held on the bike paths I run every day so I was familiar with every turn and hill on the course, which is unusual for me. I general don’t pay much attention to the course descriptions for the races I run; I just don’t feel compelled to prepare that way and instead I enjoy the surprise on race day. However, there is something to be said for intimacy of the course and I felt I used it to my advantage. I wasn’t too worried when a handful of people picked up the pace and passed me after the first mile (or so) because I knew there were some hills coming up in the last mile and I would get them back then.
And this is exactly what I did.
As we raced up the first hill in Mile 3, I passed all four people that had passed me earlier. I was ready for it; mentally prepared to push past them, hit the top and keep going. It felt good. I also took comfort in knowing exactly how much further I had to run as my legs started to tire and I knew I couldn’t take much more.
As I made the final turn and raced toward the finish line, I tried to push my speed and found a nice kick still left in my legs. I crossed the line, stopped the timer on my watch and optimistically checked my time. I felt good through most of the race and I knew I was getting tired at the end so I was confident in my time; however, the questions started almost immediately – could I have run faster in the first two miles? Did I really need to save so much energy for the rolling hills of the last mile? Should I have warmed up better?
My time: 25 minutes 23 seconds. Not exactly the 25 minutes I was aiming for and not exactly blowing the roof off my previous PR; however, I finished the race feeling strong and happy and that is really the most important thing.
The new PR still feels good but I think I’ll stick to the longer races.
Pros: Location, small race, familiar with course, weather was perfect – overcast and 60s, good cause, fun to race with friends
Cons: No mile markers, bike path open to other users so there was some unnecessary bobbing and weaving, race shirt is plain
Thursday, September 10, 2009
Restorative Run
Yesterday’s recovery day didn’t have the effect I was hoping it would have on my energy level and outlook. I was wiped out after four days of hard workouts – hike on Saturday, long run on Saturday at a faster pace than I should have let myself run it, run on Monday and a medium-long run with hills on Tuesday. Tuesday’s pace was off, I was feeling a bit run down and I knew I had to take a break. However, after a day of relative rest on Wednesday, I woke up this morning tired and stiff and not really looking forward to running.
I stumbled out of bed and putzed around getting ready to run but was reluctant to actually head out the door. My legs didn’t have any spring and I wasn’t looking forward to the mental game of willing them to just keep moving forward for the planned 5 miles. That’s close to an hour of trying to talk my legs out of stopping, convincing myself to keep going rather than give in to the desire to walk home and crawl back in bed. It’s a daunting way to start a run.
However, I did push myself out the door and told myself to just go. And go. And go. I just kept telling myself to run, just run. After all if the “just run” philosophy was going to work for me on my good days, it had to also work for me on my bad days. This morning my body was telling me to take it easy so I did.
I told myself not to be concerned about my time or my pace or even my mileage. I had a route to cover and I would cover it….no matter how long it took me…so I just relaxed and went along for the ride.
Of course, I finished the route – 5.14 miles later – and I was grateful to be finished with the run but then I got a pleasant surprise. I took a look at my average pace over the course of the run – 11:00 minute miles. I was expecting slower so that felt good. Even better, my mile splits got faster and faster – 11:28, 11:02, 10:57, 10:42, 10:29. I hadn’t pushed the pace, I hadn’t worried about it or told myself that as a three-time marathoner I should be better than this slogging pace, I had just run how my body told me to run and it had worked for me.
Now, I feel good today. I started this morning with a tired outlook and after the run and seeing my results, I feel empowered and optimistic and accomplished. No one handed me the run this morning, I worked for it by just relaxing and letting it happen. I love that about running. As much as an effortless run feels good, these restorative runs are why I keep coming back. I affected a change.
It’s good to put those feelings and changes – empowerment, optimism and accomplishment – out into the world.
Daily Dozen:
5.14 miles run this morning
Strength training @ lunch hour (planned)
I stumbled out of bed and putzed around getting ready to run but was reluctant to actually head out the door. My legs didn’t have any spring and I wasn’t looking forward to the mental game of willing them to just keep moving forward for the planned 5 miles. That’s close to an hour of trying to talk my legs out of stopping, convincing myself to keep going rather than give in to the desire to walk home and crawl back in bed. It’s a daunting way to start a run.
However, I did push myself out the door and told myself to just go. And go. And go. I just kept telling myself to run, just run. After all if the “just run” philosophy was going to work for me on my good days, it had to also work for me on my bad days. This morning my body was telling me to take it easy so I did.
I told myself not to be concerned about my time or my pace or even my mileage. I had a route to cover and I would cover it….no matter how long it took me…so I just relaxed and went along for the ride.
Of course, I finished the route – 5.14 miles later – and I was grateful to be finished with the run but then I got a pleasant surprise. I took a look at my average pace over the course of the run – 11:00 minute miles. I was expecting slower so that felt good. Even better, my mile splits got faster and faster – 11:28, 11:02, 10:57, 10:42, 10:29. I hadn’t pushed the pace, I hadn’t worried about it or told myself that as a three-time marathoner I should be better than this slogging pace, I had just run how my body told me to run and it had worked for me.
Now, I feel good today. I started this morning with a tired outlook and after the run and seeing my results, I feel empowered and optimistic and accomplished. No one handed me the run this morning, I worked for it by just relaxing and letting it happen. I love that about running. As much as an effortless run feels good, these restorative runs are why I keep coming back. I affected a change.
It’s good to put those feelings and changes – empowerment, optimism and accomplishment – out into the world.
Daily Dozen:
5.14 miles run this morning
Strength training @ lunch hour (planned)
Tuesday, September 8, 2009
Billy Goat Trail A – Hike
Billy Goat Trail A, along the C&O Towpath , is one of the best hikes in the Metro DC area and definitely my favorite. At only 1.75 miles long (not including the walk from the parking lot and along the towpath, all in all a 3.5 mile round trip), the Billy Goat is a great hike for early on weekend mornings before lunch. It doesn’t take the whole day to complete but it is huge on fun.
The trail is a rock scramble for well over 75% of its length and includes some great opportunities to jump from rock to rock, climb up and down the rock face, and experience great views of the Potomac.
Early Saturday morning (we got to the towpath parking lot by 9), we (Mike and I) headed out to conquer the trail. We’ve done this trail a dozen times and it has yet to get boring and this time Mike threw in an extra twist. He decided to try to hike in his new Vibram FiveFinger KSOs.
He definitely got quite a few questions from other hikers for his odd choice in hiking footwear. The choice was a success in that nothing was broken – no turned ankles, no toes caught in between rocks, no bottom of foot pain. However, the rocks were still covered in a dirt and sand from the trail washout a few months ago and that made for some slippery going without the traction.
We completed the hike and decided to take the trail above the towpath back to the car in order to stay in the shade. We managed to beat the heat of the day and had a wonderful little hike to start our day off on the right foot. I highly recommend this trail to anyone with a moderate level of fitness. It is not to be missed!
The trail is a rock scramble for well over 75% of its length and includes some great opportunities to jump from rock to rock, climb up and down the rock face, and experience great views of the Potomac.
Early Saturday morning (we got to the towpath parking lot by 9), we (Mike and I) headed out to conquer the trail. We’ve done this trail a dozen times and it has yet to get boring and this time Mike threw in an extra twist. He decided to try to hike in his new Vibram FiveFinger KSOs.He definitely got quite a few questions from other hikers for his odd choice in hiking footwear. The choice was a success in that nothing was broken – no turned ankles, no toes caught in between rocks, no bottom of foot pain. However, the rocks were still covered in a dirt and sand from the trail washout a few months ago and that made for some slippery going without the traction.
We completed the hike and decided to take the trail above the towpath back to the car in order to stay in the shade. We managed to beat the heat of the day and had a wonderful little hike to start our day off on the right foot. I highly recommend this trail to anyone with a moderate level of fitness. It is not to be missed!
**Sorry for the tiny pictures...I forgot my camera and all I had was my phone!***
Friday, September 4, 2009
Continuing to "Just Run"
“Just run” as a running/training philosophy continues to serve me well.
Thursday I had something weighing on my mind, something that couldn’t be solved (by me anyway) and I let my legs take it out on the bike path. I couldn’t help it. I pushed and I couldn’t do anything to stop it so I went along with it.
As I played out different scenarios – good, bad – I just ran. And I ran fast and hard.
It felt good to run fast, let it out and feel strong. As I ran through the dark morning, I formulated a theory: if I ran strong this morning without fear or doubt or hesitation, put that strength out there in to the world, maybe that strength would somehow permeate the air and finds its way to the person who needs it. It’s a nice thought, isn’t it?
With that idea in mind I couldn’t possibly slow down or hold myself back. For a few moments as I pounded the pavement, I didn’t feel as helpless. Of course, it didn’t really change anything but it felt good to have some sort of control, some say in the matter.
I ended up running 5 miles at a 9:36 pace, race pace. I wonder if I had listened to my schedule and took it easy that morning, would I have felt better? The same?
Just run.
This morning, Friday morning, again I set out under the cover of early morning darkness but this time I was on a mission. I ran to work but I was concerned with how yesterday’s faster running would impact this morning’s longer run. The good news – it didn’t seem to.
I took the longer route to work – 8.25 miles – and went at the pace that felt right. I was a little tired when I started but by the end I really didn’t want to stop. For an hour and a half, I had let the world slip away and only worried about the here and now – my body, my breathing, my legs, my running.
I got to work in good time (10:45 average pace…the first few miles were around 11 minute miles).
I’ve always heard people talk about running as a cheap form of therapy. When these people have a problem they want to work through, they run, they think, they solve. For me, I can’t say I ever solve any problems on my runs but they definitely make me feel better. I don’t think and maybe that’s the blessing for me.
Daily Dozen:
8.25 miles run commute to work
Thursday I had something weighing on my mind, something that couldn’t be solved (by me anyway) and I let my legs take it out on the bike path. I couldn’t help it. I pushed and I couldn’t do anything to stop it so I went along with it.
As I played out different scenarios – good, bad – I just ran. And I ran fast and hard.
It felt good to run fast, let it out and feel strong. As I ran through the dark morning, I formulated a theory: if I ran strong this morning without fear or doubt or hesitation, put that strength out there in to the world, maybe that strength would somehow permeate the air and finds its way to the person who needs it. It’s a nice thought, isn’t it?
With that idea in mind I couldn’t possibly slow down or hold myself back. For a few moments as I pounded the pavement, I didn’t feel as helpless. Of course, it didn’t really change anything but it felt good to have some sort of control, some say in the matter.
I ended up running 5 miles at a 9:36 pace, race pace. I wonder if I had listened to my schedule and took it easy that morning, would I have felt better? The same?
Just run.
This morning, Friday morning, again I set out under the cover of early morning darkness but this time I was on a mission. I ran to work but I was concerned with how yesterday’s faster running would impact this morning’s longer run. The good news – it didn’t seem to.
I took the longer route to work – 8.25 miles – and went at the pace that felt right. I was a little tired when I started but by the end I really didn’t want to stop. For an hour and a half, I had let the world slip away and only worried about the here and now – my body, my breathing, my legs, my running.
I got to work in good time (10:45 average pace…the first few miles were around 11 minute miles).
I’ve always heard people talk about running as a cheap form of therapy. When these people have a problem they want to work through, they run, they think, they solve. For me, I can’t say I ever solve any problems on my runs but they definitely make me feel better. I don’t think and maybe that’s the blessing for me.
Daily Dozen:
8.25 miles run commute to work
Tuesday, September 1, 2009
Go to your Happy Pace
“Just run at your happy pace. Find your happy pace. Don’t worry about pushing the pace or slowing down, just run. Just run.”
That is what I was telling myself on my run this morning…and it felt great. I am so in love with running right now, it is amazing. I almost don’t want to go on and on about how wonderful running has been for me because I don’t want to jinx anything (but it beats having to go on and on about injuries and recovering from injuries).
My alarm went off this morning at 4:35 and I was tired. It took me longer than usual to shake the sleep away while I was getting ready; I kept stalling, reluctant to walk out the door. I guess I was afraid I would have a bad run but I wouldn’t say the feeling was that defined. I was just hesitant for some reason.
However, I did eventually leave and walked the few blocks to the bike path. It was cooler than it has been recently, around 50 degrees according to the thermometer (I was actually shivering this morning…yay! Fall is here; hopefully to stay). The cool temps woke me up and something changed. Once I took my first steps running, I was no longer hesitant. My attitude and outlook was optimistic. My running felt great – strong and smooth. As I headed toward my hilly route, I just let myself go.
Run at your happy pace, whatever that is.
I ran strong and fast, zooming down the bike path, working without pushing. I didn’t scare off the pace. I didn’t force myself to slow down or tell myself to hold back. I found a perfect balance – pumping up the hills, coasting down the other side and reveling in the flat sections. There wasn’t a moment of hesitation or doubt anywhere in the run.
I wanted to keep going, running on and on in to the coming morning but then I was at the end and it was time to start the rest of the day. It was a dream run and like a dream I’m having trouble coming up with an explanation. It just all felt – right – this morning.
Daily Dozen:
6.79 miles @ my happy pace (which it turns out is a 10:09 average)
That is what I was telling myself on my run this morning…and it felt great. I am so in love with running right now, it is amazing. I almost don’t want to go on and on about how wonderful running has been for me because I don’t want to jinx anything (but it beats having to go on and on about injuries and recovering from injuries).
My alarm went off this morning at 4:35 and I was tired. It took me longer than usual to shake the sleep away while I was getting ready; I kept stalling, reluctant to walk out the door. I guess I was afraid I would have a bad run but I wouldn’t say the feeling was that defined. I was just hesitant for some reason.
However, I did eventually leave and walked the few blocks to the bike path. It was cooler than it has been recently, around 50 degrees according to the thermometer (I was actually shivering this morning…yay! Fall is here; hopefully to stay). The cool temps woke me up and something changed. Once I took my first steps running, I was no longer hesitant. My attitude and outlook was optimistic. My running felt great – strong and smooth. As I headed toward my hilly route, I just let myself go.
Run at your happy pace, whatever that is.
I ran strong and fast, zooming down the bike path, working without pushing. I didn’t scare off the pace. I didn’t force myself to slow down or tell myself to hold back. I found a perfect balance – pumping up the hills, coasting down the other side and reveling in the flat sections. There wasn’t a moment of hesitation or doubt anywhere in the run.
I wanted to keep going, running on and on in to the coming morning but then I was at the end and it was time to start the rest of the day. It was a dream run and like a dream I’m having trouble coming up with an explanation. It just all felt – right – this morning.
Daily Dozen:
6.79 miles @ my happy pace (which it turns out is a 10:09 average)
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