Sometimes I can be a little flaky when it comes to picking goal races. I want to do them all and as soon as I find a new race/challenge I start day-dreaming about how I can fit it in to my schedule. Oh, a new 50K in Maryland only 30 minutes from the house! Ah, a 12-hour trail run adventure in VA in about a month! Look, a race on the C&O Towpath; I love the towpath! Wow, a race put on by a great beer company; I’m there!
And this is how I ended up with a race (sometimes, two) every weekend of September:
September 4 – Northfield Savings Banks Flying Pig Footrace, 5K
September 11 – VHTRC Women’s Half Marathon Trail Run
September 18 – Revenge of the Penguins 10 Miler
September 25 – Clarendon Day 10K
September 26 – Dogfish Dash 5K
Fortunately I didn’t get too carried away and all of the races are below or at the half-marathon distance (but I’m keeping an eye on that 50K and that 12-hour run for next year).
However, I’m not specifically training for any of these races. I know I can run these distances and I’m really not all that concerned with beating PRs, although it was would be nice if it happened. I wanted to rediscover a sense of freedom in my running. I enjoy doing races and when they aren’t “goal races” there is zero stress involved so I ended up having a great time. There is nothing like crossing a finish line.
And yet, I still want more. I’ve been telling myself since the Skyline Challenge 50K that I should just take the fall off of “training” and just run and race for fun. I’ve repeated this to myself over and over again.
It did not stick.
After talking to another runner about upcoming races and goals, I started getting the itch to attempt a sub-4 marathon with the eventual goal of running a Boston Qualifying time of 3:40. As much as I loved the ultra and as excited as I get about attempting to run further distances, I would also love to go sub-4 before I turn 30. I don’t know why it is important for me to reach this utterly self-imposed arbitrary time goal before my next birthday but nevertheless, it is.
I found a flat, flat, flat race that may just do the trick and I won’t have to start marathon training until October since the race isn’t until the middle of January. No summer long runs for me! Yay!
Anyway, the race isn’t for sure and plans could definitely change but for now it is what I am most excited about so I’m going to go with it.
Sub-4 here I come (and I’ve got my eye on you BQ!)
Daily Dozen:
Strength Training in the morning
XT – Stair climber and elliptical @ lunch hour
Showing posts with label running. Show all posts
Showing posts with label running. Show all posts
Wednesday, August 11, 2010
Wednesday, February 17, 2010
Playing catch up
So the leg injury coupled with the major snow / winter weather (and throw in a bit of laziness on my part) has severely hampered my running lately. I ran a few times last week; nothing over 5 miles and then I took off completely on a quick vacation up to Vermont. (However, I did get in some awesome skiing while up there. Yay! for trying new activities).
This week, however, I am back and ready to go. My leg is feeling better; it’s not quite 100% but it doesn’t seem to be suffering when I do run on it. I went out for a good 5 mile run on Monday and yesterday morning I did had an amazing 10 miler in the early morning hours.
One of the pluses to the piles of snow and lack of access to the bike path, that hasn’t been plowed because there are obviously higher priorities, not to mention the downed trees every quarter mile or so, anyway, one of the pluses is that it has forced me to seek new running routes. One thing I’ve discovered is how much fun it is to run through the side streets in the surrounding neighborhoods. As I mentioned, the bike path is a no-go and likely will be for some time, the main roads and sidewalks are still a mess and I feel very unsafe running in the road along such heavily trafficked routes so it was either the side streets or nothing.
With the snow piled high along the roads and most people still not quite dug out, there are much fewer cars on the road, which means I get to be queen of the roads for a while. Running through the silent, snow covered neighborhoods at 5 in the morning is just so peaceful and new. I’ve discovered some beautiful houses and views of DC I didn’t know existed so close to home. I’ve found some great hills and curvy, windy roads that don’t seem to fit so close to the city.
On Monday, I went out for a run a bit before 8 in the morning and it was nice to see people out shoveling the snow off their cars and sidewalks. People were friendly; saying hello or have a good day. On the bike path, I’m luck to get a nod from most runners/walkers/cyclists.
Tuesday, as I mentioned, was a predawn run and it was a beautiful – cold, crisp, clear – morning to be out for a long run. Ten miles is the longest I’ve run for nearly a month and while I was getting tired toward the end, it was reassuring to be able to run that distance. I know I haven’t completely ruined my training for the Country Music Marathon in April. I’ll have to work hard (and smart) in order to build up to the marathon distance without re-injuring myself but completely Tuesday’s run gave the confidence to try.
Daily Dozen:
Strength training and stretching in the morning
3.3 miles @ lunch hour on treadmill
This week, however, I am back and ready to go. My leg is feeling better; it’s not quite 100% but it doesn’t seem to be suffering when I do run on it. I went out for a good 5 mile run on Monday and yesterday morning I did had an amazing 10 miler in the early morning hours.
One of the pluses to the piles of snow and lack of access to the bike path, that hasn’t been plowed because there are obviously higher priorities, not to mention the downed trees every quarter mile or so, anyway, one of the pluses is that it has forced me to seek new running routes. One thing I’ve discovered is how much fun it is to run through the side streets in the surrounding neighborhoods. As I mentioned, the bike path is a no-go and likely will be for some time, the main roads and sidewalks are still a mess and I feel very unsafe running in the road along such heavily trafficked routes so it was either the side streets or nothing.
With the snow piled high along the roads and most people still not quite dug out, there are much fewer cars on the road, which means I get to be queen of the roads for a while. Running through the silent, snow covered neighborhoods at 5 in the morning is just so peaceful and new. I’ve discovered some beautiful houses and views of DC I didn’t know existed so close to home. I’ve found some great hills and curvy, windy roads that don’t seem to fit so close to the city.
On Monday, I went out for a run a bit before 8 in the morning and it was nice to see people out shoveling the snow off their cars and sidewalks. People were friendly; saying hello or have a good day. On the bike path, I’m luck to get a nod from most runners/walkers/cyclists.
Tuesday, as I mentioned, was a predawn run and it was a beautiful – cold, crisp, clear – morning to be out for a long run. Ten miles is the longest I’ve run for nearly a month and while I was getting tired toward the end, it was reassuring to be able to run that distance. I know I haven’t completely ruined my training for the Country Music Marathon in April. I’ll have to work hard (and smart) in order to build up to the marathon distance without re-injuring myself but completely Tuesday’s run gave the confidence to try.
Daily Dozen:
Strength training and stretching in the morning
3.3 miles @ lunch hour on treadmill
Tuesday, February 2, 2010
Two Runs - Two Different Outcomes
I had high hopes for this morning’s run: I’m finally back from a self-imposed (injury-imposed) weeklong break from running, yesterday’s running wasn’t terrible and I do enjoy running on snow. The run didn’t go that well but maybe I was expecting too much: I’m just coming back from an injury and haven’t run for a week, yesterday’s run wasn’t very reassuring and running on snow is hard and slow.
Yesterday was my first day back to running. I headed out in the pre-dawn darkness, packed snow and ice crunching underfoot and a lingering tightness in my left quad. I wanted to do a slow 5 miles to test out my leg but maybe that was too much? Despite some dull pain in my leg I kept running and by the end of the run, I was feeling good.
Also, cruising along on the snow was fun: everything seemed so quiet and calm with a thin snow layer. The moon was out and its light reflecting off the snow made the morning brighter than usual. Rather than the normal sound of my footfall, I crunched loudly, packing down snow and breaking up ice that had formed overnight. I felt like I was juggling the snow with my feet as I avoided the icy spots and jumped from packed snow spot to packed snow spot. It really was a tremendous amount of fun.
However, today was a different story. Juggling the snow was physically and mentally exhausting. My leg was stiff and actually hurt today. I was slipping and sliding and just didn’t want to be out there (as much as I really wished that I wanted to be there). Now, my leg is sore today and I’m not sure what to do: see how it goes tomorrow or start getting used to the fact that I need some more time off.
One bad run isn’t the be all, end all of my running but it sure isn’t helping right now.
Daily Dozen:
4 miles – slow but not really easy!
Yesterday was my first day back to running. I headed out in the pre-dawn darkness, packed snow and ice crunching underfoot and a lingering tightness in my left quad. I wanted to do a slow 5 miles to test out my leg but maybe that was too much? Despite some dull pain in my leg I kept running and by the end of the run, I was feeling good.
Also, cruising along on the snow was fun: everything seemed so quiet and calm with a thin snow layer. The moon was out and its light reflecting off the snow made the morning brighter than usual. Rather than the normal sound of my footfall, I crunched loudly, packing down snow and breaking up ice that had formed overnight. I felt like I was juggling the snow with my feet as I avoided the icy spots and jumped from packed snow spot to packed snow spot. It really was a tremendous amount of fun.
However, today was a different story. Juggling the snow was physically and mentally exhausting. My leg was stiff and actually hurt today. I was slipping and sliding and just didn’t want to be out there (as much as I really wished that I wanted to be there). Now, my leg is sore today and I’m not sure what to do: see how it goes tomorrow or start getting used to the fact that I need some more time off.
One bad run isn’t the be all, end all of my running but it sure isn’t helping right now.
Daily Dozen:
4 miles – slow but not really easy!
Tuesday, January 12, 2010
2010 : I Continue
Looking back on 2009, I realized just how much I was able to accomplish in one year. I went from starting the year hesitant about running because of an injury and running about 20 miles a week on average to ending with a weekly average between 40 and 50 miles and gain confidence in my abilities. I ran personal records in every single race distance I tried, from the 5K to the marathon and I was consistent in making some sort of activity a part of my daily life. Not only am I running and walking more than I was when 2009 started, I also found new things to keep me active – camping and downhill skiing to name a few.
My resolution for 2010 is to Continue, to keep doing what I am doing – continue running strong farther and faster without injury, continue trying new things and continue doing those fun, new things I discovered last year.
I’d also like to set a few personal goals for myself, including:
My resolution for 2010 is to Continue, to keep doing what I am doing – continue running strong farther and faster without injury, continue trying new things and continue doing those fun, new things I discovered last year.
I’d also like to set a few personal goals for myself, including:
- Run my 4th marathon and get close to the 4 hour mark
- Run my first ultra marathon (JFK 50 is my tentative goal)
- Try something new (Boxing? Yoga? Swimming?)
- Write a short story (put my fingers to keyboard this year…get it down, out my head)
- Paint and decorate one room in the house to completion
I’m looking forward to making it all happen in 2010!
Daily Dozen:
10.5 miles run this morning, intervals – 1 mile easy, 1 mile pushing the pace, repeat
XT and pushups in the gym @ lunch hour
Monday, January 11, 2010
2009 : My Look Back
I took the opportunity on my run this morning to think about my running last year. I started the year coming off an injury, slowly building a base in order to train for my third marathon. It wasn’t an ideal way to begin striving for a life lived in motion but it was my starting point nonetheless.
Without having the benefit of looking back over blog entries or review the numbers on my spreadsheet, I feel very positive about 2009. I had no serious injuries and showed good sense after my marathon by taking a few weeks off to fully recover. I spent many lunch hours in the gym with weights and other strength training exercises or outside taking a walk. I’ve more than doubled the amount of walking I get in each day as result of moving to a house (a house I own…along with the loan people). I stayed active on all my vacations and even built some of them around being active – traveling for a marathon and hiking mostly. To top off the year, I have built my running base up to 50 miles per week and I am running strong going in to training for my fourth marathon.
Looking back at my resolution for 2009: Be Consistent, my current higher weekly mileage and strength and confidence is proof I was able to achieve this goal. I can’t say I was always consistent with my nutrition but I do think I am getting better. Rather than take my own word for it, though, I took a look at the numbers to get an even better sense of my year.
Without having the benefit of looking back over blog entries or review the numbers on my spreadsheet, I feel very positive about 2009. I had no serious injuries and showed good sense after my marathon by taking a few weeks off to fully recover. I spent many lunch hours in the gym with weights and other strength training exercises or outside taking a walk. I’ve more than doubled the amount of walking I get in each day as result of moving to a house (a house I own…along with the loan people). I stayed active on all my vacations and even built some of them around being active – traveling for a marathon and hiking mostly. To top off the year, I have built my running base up to 50 miles per week and I am running strong going in to training for my fourth marathon.
Looking back at my resolution for 2009: Be Consistent, my current higher weekly mileage and strength and confidence is proof I was able to achieve this goal. I can’t say I was always consistent with my nutrition but I do think I am getting better. Rather than take my own word for it, though, I took a look at the numbers to get an even better sense of my year.
- I took over 7 Million Steps, which means I traveled 3,193 miles on my own two feet.
- That is an average of 19,440 steps or 8.73 miles each day!
- I ran 233 times for a total annual mileage of 1,436 miles – 45% of my total miles (3,193) were run.
- I ran on 219 days or better yet, I took a rest day 146 days. This also means that on 14 days I ran twice.
- I spent 249 hours 14 minutes and 15 seconds running over the year, added together that is 10 days 9 hours and 15 minutes spent running or 0.12% of the year.
- I increased my lifetime running mileage to 4,127 miles.
- I ran 9 races in 2009 – 1 5k, 1 10k, 3 10-milers, 3 half marathons and one full marathon.
- That equals 104.8 miles raced. I also PR’ed in every one of those distances. Go me!
- My average distance per run was 6.17 miles with an average time per run of 1 hour 4 minutes 11 seconds at an average pace of 10:24 per mile.
- On average I ran 26.82 miles per week. (This needs to increase!)
- I ran the highest monthly mileage in October (177.21 miles) and the lowest in June (54.09).
- However, I took the most steps in the month of September (756,102) but June was also the lowest month for steps by far (401,715).
- I did some form of cross-training 97 times. Strength training, 89 times.
It was a good year for sure but I think I can do even better!
I was also able to achieve several of the personal goals I set for myself:
- Run a marathon or two. Check. Keybank Vermont City Marathon. Oh yeah!
- Write a short story. I haven’t put pen to paper (or rather fingers to keyboard) but I do have some ideas floating around in my head so this one is a continuing work in progress.
- Try something new. Check. Camping is so much fun.
- Buy a house. Check. YES!
Daily Dozen:
5.5 mile run @ morning
Sunday, January 3, 2010
Brrrrr
Sixteen degrees with a "feels like" temperature of -2....NEGATIVE TWO....although sunny and clear there was a wind advisory, just to make things interesting.
That is the weather situation that I faced as I headed out for a long run this morning. I always feel hardcore when I run in low temperatures. Some people might be scared off by that little "dash" in front of the temperature but not me, no way.
This run was long overdue. After my self-imposed week off last week, I hit the ground running (bah) last week and it felt good. But then I wasn't feeling well Thursday (woke up to run, had zero energy, went back to bed) and Friday (headed out for a 9 mile run, felt sick after 1.5 miles, run/walk back home). I was feeling better this morning but I still headed out with some trepidation.
Would all that time off put a kink in my fitness? With the holidays and being busy on the weekends, it has been a while since I managed to get in a proper long run, would I be able to make the distance?
Faced with -2 degree temperature, a recent illness and wind, I headed out but decided to stick close to home and explore some of the streets and neighborhoods around my neighborhood instead of doing my usual out-and-back. I didn't want to be 7.5 miles from home and not be able to make it back. It took me a few miles to warm up; before my arms no longer felt like they were going to freeze off. However, once I warmed up, I felt good running through the quiet neighborhoods.
I was aiming for anything over 10 miles but under 15 miles and ended up with a final distance of 11. 72. I was getting tired (tired of fighting the wind, tired of the cold, tired of my nose running, tired of the hills -- Military Road has some killer hills; good to know) and I didn't want to stretch my endurance so soon after a break.
I feel energized for marathon training, which starts...TOMORROW!!
Daily Dozen:
11.72 miles @ morning, long run
That is the weather situation that I faced as I headed out for a long run this morning. I always feel hardcore when I run in low temperatures. Some people might be scared off by that little "dash" in front of the temperature but not me, no way.
This run was long overdue. After my self-imposed week off last week, I hit the ground running (bah) last week and it felt good. But then I wasn't feeling well Thursday (woke up to run, had zero energy, went back to bed) and Friday (headed out for a 9 mile run, felt sick after 1.5 miles, run/walk back home). I was feeling better this morning but I still headed out with some trepidation.
Would all that time off put a kink in my fitness? With the holidays and being busy on the weekends, it has been a while since I managed to get in a proper long run, would I be able to make the distance?
Faced with -2 degree temperature, a recent illness and wind, I headed out but decided to stick close to home and explore some of the streets and neighborhoods around my neighborhood instead of doing my usual out-and-back. I didn't want to be 7.5 miles from home and not be able to make it back. It took me a few miles to warm up; before my arms no longer felt like they were going to freeze off. However, once I warmed up, I felt good running through the quiet neighborhoods.
I was aiming for anything over 10 miles but under 15 miles and ended up with a final distance of 11. 72. I was getting tired (tired of fighting the wind, tired of the cold, tired of my nose running, tired of the hills -- Military Road has some killer hills; good to know) and I didn't want to stretch my endurance so soon after a break.
I feel energized for marathon training, which starts...TOMORROW!!
Daily Dozen:
11.72 miles @ morning, long run
Monday, December 14, 2009
Vacation + Running = ??
Vacation and consistent running don’t always mix well for me.
First, I am such a creature of habit. I love having a schedule; knowing exactly what I’m going to be doing and when I’m going to be doing it. When something disrupts that schedule, I get thrown for a loop and don’t get as much accomplished as I could (should? would?) have normally. Without a specific plan on a weekend, I can very easily and quickly waste two whole days as a lazy lump on the couch, not even bothering to get dressed. This is why I like to get my run in first thing on Saturday morning. With my run accomplished, I have the momentum to keep going for the rest of the weekend…well, the rest of Saturday, at least.
Vacations throw the schedule right out the window. Whoosh!
As running has become a larger part of my life and who I am, I’ve been getting better at carving out vacation time to run. I’ve hoped on a few treadmills in hotel gyms (never great) and I managed a run or two in Bar Harbor, Maine, even hopping on a trail in to Acadia National Park (awesome). I’m better about getting in runs while I am in Vermont visiting my parents (mostly because my Mom expects me to run and will ask me whether I’m going out the next day…she even drives me to a great location to run, how could I not run). This past vacation to Miami proved to be the best in terms of running consistently; mainly, because I made running a part of my regular “vacation” schedule.
Since Mike was in a conference most of the time we were in Miami, I got used to waking up and going out for a run. It is what I did every morning – wake up, nibble on something, go out for a run on the beach, come back, shower, eat breakfast, hit the pool or beach by 10. This became my norm – day in, day out.
Not a bad way to vacation, huh?
However, this routine was thrown out the window (whoosh!) when Mike’s conference ended. This brings me to the second reason vacationing and running don’t mix well for me. I am very reluctant for my running to cut in to the time I spend with Mike. It’s why I run in the morning and why I’m so bad with running after work or weekend afternoons. Vacation time equals our time and I hate to intrude on our time with me time. I know Mike wouldn’t mind but I hate to do it anyway.
It’s OK though. I loved my early morning beach runs as much as I loved sleeping in and sitting on beach with Mike the rest of the time. This was my view for most of my time in Miami. Who could resist the urge to be lazy?
Vacation Recap:
Sunday – XT, Kayaking
Monday – 9.4 mile run (4.5 miles on the beach – running on the beach is HARD!)
Tuesday – 10 mile run
Wednesday – 9.3 mile run (first 5 miles w/ intervals, 6 minutes easy/1 minute hard)
Thursday – 5.8 mile run (nice and easy, my legs are tired)
Friday – touristy walking
Saturday – mostly just sitting, reading and napping on the beach *sigh*
First, I am such a creature of habit. I love having a schedule; knowing exactly what I’m going to be doing and when I’m going to be doing it. When something disrupts that schedule, I get thrown for a loop and don’t get as much accomplished as I could (should? would?) have normally. Without a specific plan on a weekend, I can very easily and quickly waste two whole days as a lazy lump on the couch, not even bothering to get dressed. This is why I like to get my run in first thing on Saturday morning. With my run accomplished, I have the momentum to keep going for the rest of the weekend…well, the rest of Saturday, at least.
Vacations throw the schedule right out the window. Whoosh!
As running has become a larger part of my life and who I am, I’ve been getting better at carving out vacation time to run. I’ve hoped on a few treadmills in hotel gyms (never great) and I managed a run or two in Bar Harbor, Maine, even hopping on a trail in to Acadia National Park (awesome). I’m better about getting in runs while I am in Vermont visiting my parents (mostly because my Mom expects me to run and will ask me whether I’m going out the next day…she even drives me to a great location to run, how could I not run). This past vacation to Miami proved to be the best in terms of running consistently; mainly, because I made running a part of my regular “vacation” schedule.
Since Mike was in a conference most of the time we were in Miami, I got used to waking up and going out for a run. It is what I did every morning – wake up, nibble on something, go out for a run on the beach, come back, shower, eat breakfast, hit the pool or beach by 10. This became my norm – day in, day out.
Not a bad way to vacation, huh?However, this routine was thrown out the window (whoosh!) when Mike’s conference ended. This brings me to the second reason vacationing and running don’t mix well for me. I am very reluctant for my running to cut in to the time I spend with Mike. It’s why I run in the morning and why I’m so bad with running after work or weekend afternoons. Vacation time equals our time and I hate to intrude on our time with me time. I know Mike wouldn’t mind but I hate to do it anyway.
It’s OK though. I loved my early morning beach runs as much as I loved sleeping in and sitting on beach with Mike the rest of the time. This was my view for most of my time in Miami. Who could resist the urge to be lazy?
We got plenty of walking in and I even managed to sneak in some kayaking.
Vacation Recap:Sunday – XT, Kayaking
Monday – 9.4 mile run (4.5 miles on the beach – running on the beach is HARD!)
Tuesday – 10 mile run
Wednesday – 9.3 mile run (first 5 miles w/ intervals, 6 minutes easy/1 minute hard)
Thursday – 5.8 mile run (nice and easy, my legs are tired)
Friday – touristy walking
Saturday – mostly just sitting, reading and napping on the beach *sigh*
Tuesday, December 1, 2009
New Attitude
I have been listening to old episodes of the Running Times podcast and I recently heard one from October 2008. The guest on the show was Bob Kennedy, an American record holder, who was the first non-African to break 13:00 in the 5,000m distance. He discussed his thoughts on the mentality needed in order achieve breakthrough performances in running.
One of his ideas that really stuck with me (and I’m paraphrasing here), is that a runner can show up on any given day with two different attitudes – one, wondering “how much am I going to fail today” or two, “I wonder how much I’m going to succeed today.” Of course, both of these depend on other factors – strength in training, sleep, nutrition, overtraining, proper recovery, etc. but it just reminded me how much of this sport is a mental game as well as a physical one.
How much am I going to succeed today?
What a great perspective. The optimism in that attitude is tremendous. The first attitude is one of fear, which is exactly what I’ve been trying to weed out of my running. Running scared is no way to run. Even if I don’t meet my goals for a particular run or race, at least I started out with a positive attitude. I started out looking to succeed rather than trying to control my fears.
I continue to run strong and consistently and this attitude is exactly what I need to add to my running. How much am I going to succeed today!
As I start this new month, I am looking to take my mileage up to the next level and hold it steady at 45-50 miles a week until I start training in January for the Country Music Marathon. I’m going to ask myself this question, each time I start to question my abilities, each time I start to lose confidence in myself and my running.
My current marathon PR is 4:19:09. My last half marathon time predicts a sub-4 hour marathon time. When I initially saw that prediction, my reaction was “no way!” but now, I want to rethink. Rather than shy away from the sub-4 hour goal, I am going to embrace it. If I don’t get a sub-4 in Nashville, it just means I didn’t succeed as much as I could have succeeded. It doesn’t mean I failed.
Also, this new attitude may have inspired me to try a different kind of race. Who knows? Maybe I’ll give it a shot! We’ll see where this new attitude takes me.
Daily Dozen:
10.36 miles this morning (first run below 30 degrees – definitely wore tights this morning)
XT and push ups and other strength training @ lunch hour
One of his ideas that really stuck with me (and I’m paraphrasing here), is that a runner can show up on any given day with two different attitudes – one, wondering “how much am I going to fail today” or two, “I wonder how much I’m going to succeed today.” Of course, both of these depend on other factors – strength in training, sleep, nutrition, overtraining, proper recovery, etc. but it just reminded me how much of this sport is a mental game as well as a physical one.
How much am I going to succeed today?
What a great perspective. The optimism in that attitude is tremendous. The first attitude is one of fear, which is exactly what I’ve been trying to weed out of my running. Running scared is no way to run. Even if I don’t meet my goals for a particular run or race, at least I started out with a positive attitude. I started out looking to succeed rather than trying to control my fears.
I continue to run strong and consistently and this attitude is exactly what I need to add to my running. How much am I going to succeed today!
As I start this new month, I am looking to take my mileage up to the next level and hold it steady at 45-50 miles a week until I start training in January for the Country Music Marathon. I’m going to ask myself this question, each time I start to question my abilities, each time I start to lose confidence in myself and my running.
My current marathon PR is 4:19:09. My last half marathon time predicts a sub-4 hour marathon time. When I initially saw that prediction, my reaction was “no way!” but now, I want to rethink. Rather than shy away from the sub-4 hour goal, I am going to embrace it. If I don’t get a sub-4 in Nashville, it just means I didn’t succeed as much as I could have succeeded. It doesn’t mean I failed.
Also, this new attitude may have inspired me to try a different kind of race. Who knows? Maybe I’ll give it a shot! We’ll see where this new attitude takes me.
Daily Dozen:
10.36 miles this morning (first run below 30 degrees – definitely wore tights this morning)
XT and push ups and other strength training @ lunch hour
Thursday, November 12, 2009
Breakthrough
I am so happy with the way my running is progressing this fall. I am running stronger and faster, and it feels good. When I finished my run this morning, I was proud of myself and my running.
When I started running, I read as much as I could about how to start running. I mean, it sounds easy…just go out and run…but it turns out, there is quite a bit to learn. Everything I read aimed at beginner running emphasized that slow was the name of the game. If you wanted to make it the distance and cross the finish line (how ever far away that finish line may be) strong, you had to go slow and avoid crashing.
This is exactly how I ran during the training for my first marathon. I repeated “slow and easy, just take it easy Becki, nice and slow” over and over on every long run; and, it worked. I progressed from 10 to 12 to 15 to 18 to 20 milers and finished each one tired but strong and with confidence.
I was so careful not to go out too fast and that caution developed into apprehension and fear. I honestly believe that I have been afraid to go fast, thinking that if I ran fast I would crash. I was afraid of the fatigue and ache. I was afraid of the pain. It is so silly but somehow so very, very true. As I continued to run after my first marathon, I never really let go of the “slow and easy” approach.
However, something changed after I was injured last year. My running mantra changed from “slow and easy” to “steady and strong” as I rebuilt my running base. I credit this new mantra for helping me improve my marathon time by 15 minutes and finishing strong in my third marathon.
That race was just the beginning because this summer and fall, after recovering from the marathon, I have been focused on increasing my weekly mileage. Forty miles used to be my marathon peak week and now, after slowly building up all summer and fall, for the past month it has been my normal weekly mileage. I feel like a whole new runner – stronger, faster and more confident in my ability.
…and it shows. I have run a PR at every race distance this fall except for the marathon. My 5K PR dropped by two minutes and I know I could have run that one faster (I was just starting to lose my fear of running fast and was still transition to higher mileage). I smashed my 10K PR by over six minutes. I brought my 10 mile race PR down a minute after a tough a race (well, tough for me). However, the one that proves to me I am truly improving is my new half marathon PR, dropping it six minutes and feeling like I could have run forever as I crossed the finish line even after a ridiculous 6.25 mile “warm up” run. I wish I had a marathon planned this fall because I know I could make a serious dent in that PR as well. I think this is sufficient evidence that I’ve had a breakthrough in my running. I’m so excited to see what this new level of running holds for me.
Daily Dozen:
6 miles in the morning (rainy and cold)
Strength Training @ lunch hour
When I started running, I read as much as I could about how to start running. I mean, it sounds easy…just go out and run…but it turns out, there is quite a bit to learn. Everything I read aimed at beginner running emphasized that slow was the name of the game. If you wanted to make it the distance and cross the finish line (how ever far away that finish line may be) strong, you had to go slow and avoid crashing.
This is exactly how I ran during the training for my first marathon. I repeated “slow and easy, just take it easy Becki, nice and slow” over and over on every long run; and, it worked. I progressed from 10 to 12 to 15 to 18 to 20 milers and finished each one tired but strong and with confidence.
I was so careful not to go out too fast and that caution developed into apprehension and fear. I honestly believe that I have been afraid to go fast, thinking that if I ran fast I would crash. I was afraid of the fatigue and ache. I was afraid of the pain. It is so silly but somehow so very, very true. As I continued to run after my first marathon, I never really let go of the “slow and easy” approach.
However, something changed after I was injured last year. My running mantra changed from “slow and easy” to “steady and strong” as I rebuilt my running base. I credit this new mantra for helping me improve my marathon time by 15 minutes and finishing strong in my third marathon.
That race was just the beginning because this summer and fall, after recovering from the marathon, I have been focused on increasing my weekly mileage. Forty miles used to be my marathon peak week and now, after slowly building up all summer and fall, for the past month it has been my normal weekly mileage. I feel like a whole new runner – stronger, faster and more confident in my ability.
…and it shows. I have run a PR at every race distance this fall except for the marathon. My 5K PR dropped by two minutes and I know I could have run that one faster (I was just starting to lose my fear of running fast and was still transition to higher mileage). I smashed my 10K PR by over six minutes. I brought my 10 mile race PR down a minute after a tough a race (well, tough for me). However, the one that proves to me I am truly improving is my new half marathon PR, dropping it six minutes and feeling like I could have run forever as I crossed the finish line even after a ridiculous 6.25 mile “warm up” run. I wish I had a marathon planned this fall because I know I could make a serious dent in that PR as well. I think this is sufficient evidence that I’ve had a breakthrough in my running. I’m so excited to see what this new level of running holds for me.
Daily Dozen:
6 miles in the morning (rainy and cold)
Strength Training @ lunch hour
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)
Wednesday, August 19, 2009
Short and Sweat…erm, Sweet
I just love a good run. There is no better feeling than getting in an easy but good (read: sweaty) run – just cruising along, in the zone, happy to be moving.
I’ve only had the opportunity to workout during my lunch break at work for under a year but I absolutely love it. The day seems short since I am looking forward to the workout beforehand and then the day is almost done when I get back to my desk afterwards. It is the perfect way to spend an hour during work.
Oddly, it has only been recently that I’ve been running during the hour. I’d shied away from the treadmill, shunned is more appropriate really, for no other reason than I thought that’s what “real” runners do. Yet, I love my short 3 mile-ish runs that breakup the work day. I get to run and sweat and feel great.
The feeling afterwards is even better. While sitting at my desk, back hard at work, I feel like I am carrying around a secret for the rest of the day. No matter what happens, I got to run, I got to sweat and it feels wonderful. The mid-day run feels almost naughty.; like I skipped school for an hour, went for a joy ride and then came back, not to gloat but just to savor the rebelliousness of it.
It is a strange way to view a run, I mean; it is just a run after all. It holds no special powers. There is no one to be impressed by it. It is a short and sweet little secret that I get to savor.
Daily Dozen
3.56 mile treadmill run @ lunch hour
I’ve only had the opportunity to workout during my lunch break at work for under a year but I absolutely love it. The day seems short since I am looking forward to the workout beforehand and then the day is almost done when I get back to my desk afterwards. It is the perfect way to spend an hour during work.
Oddly, it has only been recently that I’ve been running during the hour. I’d shied away from the treadmill, shunned is more appropriate really, for no other reason than I thought that’s what “real” runners do. Yet, I love my short 3 mile-ish runs that breakup the work day. I get to run and sweat and feel great.
The feeling afterwards is even better. While sitting at my desk, back hard at work, I feel like I am carrying around a secret for the rest of the day. No matter what happens, I got to run, I got to sweat and it feels wonderful. The mid-day run feels almost naughty.; like I skipped school for an hour, went for a joy ride and then came back, not to gloat but just to savor the rebelliousness of it.
It is a strange way to view a run, I mean; it is just a run after all. It holds no special powers. There is no one to be impressed by it. It is a short and sweet little secret that I get to savor.
Daily Dozen
3.56 mile treadmill run @ lunch hour
Just Run
When did running get to be so complicated? Wait, better question: why did running get so complicated?
When I started running three years ago, I just ran. Sure I had downloaded a training plan to get me from the couch to finishing a marathon so I knew the mileage I was supposed to run on that day but I never gave any thought to how fast I would run or the purpose of the run. Tempo? Intervals? Hills? None of that matter. The purpose of the run was the run. All that really mattered was that I stepped out the door with the intention of running and then I did it.
Heck, I didn’t even own a Garmin at that point so I don’t know if I was even running the “correct” distances. I knew I ran at about a 12 minute pace so I looked at the schedule, multiplied the number of miles by 12 and then divided that in half. If I was scheduled to run 7 miles, I would run for 84 minutes. Divide that in half; 42 minutes out, 42 minutes back, run done. If I felt good, I ran fast and if I didn’t, I ran slow. I just ran
That’s how my first round of marathon training was run and I had a great first marathon experience. In fact, it was my best marathon experience in terms of finishing strong and happy. Some where along the path between then and now complications have been added, including a Garmin to track pace and precise distance, specific types of runs with a purpose, and a goal to get faster, faster, faster. But really, I haven’t gotten that much faster. In the two years since my first marathon, I’ve only taken 25 minutes off my first marathon time and both times, I was hurting when I crossed the line.
I’ve run with purpose…run a faster marathon but I haven’t run a strong marathon like my first.
But what if running with a purpose isn’t the way to achieve my larger goal of being a lifetime runner, literally running through each phase of my life? What if the injuries have stemmed from these complications and the feeling down about bad races and slower than intended runs? Can I go back to that way of running?
OK, it might be hard for me to give up my Garmin but what if I didn’t let the distance and purpose of the run rule my running. What if I woke up in the morning, looked at my schedule and told myself today is x miles, that’s x minutes, let’s do it.
Time on my feet and miles on my legs, that’s the name of the game.
Almost all of the beginner’s running plans I’ve seen, leave out “quality” runs (the runs with names…fartlek, intervals, tempo, etc.) with the exception of the long run. Every weekday, there is a prescribed mileage or time and you are meant to simply run them. Don’t run fast. Don’t run slow. Just run.
However, the minute a runner moves beyond the beginner phase all of the complications start getting added. A runner must to do strides at the end of the mid-week long run every other week and intervals once a week starting with three and working up to eight, and run a tempo run that is “comfortably hard”…and, and, and….blah, blah, blah.
Why so many rules and guidelines? What happened to just running?
Today, I read an article in the Wall Street Journal about Kara Goucher, an inspiring and up-and-coming American distance runner who seems to have done just that – thrown out the rule book and just runs (although I have a sneaking suspicion that that isn’t entirely true…regardless it is a nice idea). I’ll never be a runner anywhere close to that level but I’m motivated by the idea of “just run” because it can mean different things to different runners and still get us both to the finish line strong and happy…and ready for more running.
When I started running three years ago, I just ran. Sure I had downloaded a training plan to get me from the couch to finishing a marathon so I knew the mileage I was supposed to run on that day but I never gave any thought to how fast I would run or the purpose of the run. Tempo? Intervals? Hills? None of that matter. The purpose of the run was the run. All that really mattered was that I stepped out the door with the intention of running and then I did it.
Heck, I didn’t even own a Garmin at that point so I don’t know if I was even running the “correct” distances. I knew I ran at about a 12 minute pace so I looked at the schedule, multiplied the number of miles by 12 and then divided that in half. If I was scheduled to run 7 miles, I would run for 84 minutes. Divide that in half; 42 minutes out, 42 minutes back, run done. If I felt good, I ran fast and if I didn’t, I ran slow. I just ran
That’s how my first round of marathon training was run and I had a great first marathon experience. In fact, it was my best marathon experience in terms of finishing strong and happy. Some where along the path between then and now complications have been added, including a Garmin to track pace and precise distance, specific types of runs with a purpose, and a goal to get faster, faster, faster. But really, I haven’t gotten that much faster. In the two years since my first marathon, I’ve only taken 25 minutes off my first marathon time and both times, I was hurting when I crossed the line.
I’ve run with purpose…run a faster marathon but I haven’t run a strong marathon like my first.
But what if running with a purpose isn’t the way to achieve my larger goal of being a lifetime runner, literally running through each phase of my life? What if the injuries have stemmed from these complications and the feeling down about bad races and slower than intended runs? Can I go back to that way of running?
OK, it might be hard for me to give up my Garmin but what if I didn’t let the distance and purpose of the run rule my running. What if I woke up in the morning, looked at my schedule and told myself today is x miles, that’s x minutes, let’s do it.
Time on my feet and miles on my legs, that’s the name of the game.
Almost all of the beginner’s running plans I’ve seen, leave out “quality” runs (the runs with names…fartlek, intervals, tempo, etc.) with the exception of the long run. Every weekday, there is a prescribed mileage or time and you are meant to simply run them. Don’t run fast. Don’t run slow. Just run.
However, the minute a runner moves beyond the beginner phase all of the complications start getting added. A runner must to do strides at the end of the mid-week long run every other week and intervals once a week starting with three and working up to eight, and run a tempo run that is “comfortably hard”…and, and, and….blah, blah, blah.
Why so many rules and guidelines? What happened to just running?
Today, I read an article in the Wall Street Journal about Kara Goucher, an inspiring and up-and-coming American distance runner who seems to have done just that – thrown out the rule book and just runs (although I have a sneaking suspicion that that isn’t entirely true…regardless it is a nice idea). I’ll never be a runner anywhere close to that level but I’m motivated by the idea of “just run” because it can mean different things to different runners and still get us both to the finish line strong and happy…and ready for more running.
Monday, June 8, 2009
A Tale of Two Runners
Runner A has just completed a third marathon, besting her previous personal record by 15 minutes. However, Runner A has run very little in the two weeks following the marathon and has no plans to run a step for at least another week (if not longer). She has been enjoying the sleeping-in aspect of no longer running in the morning before work and getting in a good amount of strength training during her lunch break at work. Runner A isn't sure when she'll start training for another marathon.
In contrast, Runner B is nursing a slight injury and can't wait to jump right back in to running. In fact, she found a training plan that looks fun and has been eyeing fall marathons. Runner B cannot wait to get out of the gym workouts she's been stuck doing and back out into the early morning calm of empty roads and paths. Happy and proud in the fact that she accomplishes things on a daily basis earlier than most people are awake.
I am both runners (obviously). Yes, I have gone on record saying I would (gladly) be taking a break from training and just taking my running as it came to me. No pressures, no plans. Yes, I was on several websites this morning drooling over marathons, reading reviews and day dreaming about getting my marathon PR closer to 4 hours.
How easily I am persuaded to change my running plans? I can't help it! I know how much fun I've had training for and running races and when I see one that looks like fun I want to be a part of it. I don't see it as a bad thing. I'm excitable! I'm enthusiastic!
These are the good things about Runner B. However, I know I could learn from Runner A. After all, there is such a thing as burn out. If I want to continue my ambitions of being a lifelong runner, a runner who runs through pregnancy, kids, middle-age, old-age, I've got to recognize that in order to run forever I've got to pace myself.
While I sit the next week out, I'll have to see about bringing Runner A and B together and finding out how to make the two compromise.
Today's Daily Dozen:
Strenght Training (BROCC) @ lunch hour
In contrast, Runner B is nursing a slight injury and can't wait to jump right back in to running. In fact, she found a training plan that looks fun and has been eyeing fall marathons. Runner B cannot wait to get out of the gym workouts she's been stuck doing and back out into the early morning calm of empty roads and paths. Happy and proud in the fact that she accomplishes things on a daily basis earlier than most people are awake.
I am both runners (obviously). Yes, I have gone on record saying I would (gladly) be taking a break from training and just taking my running as it came to me. No pressures, no plans. Yes, I was on several websites this morning drooling over marathons, reading reviews and day dreaming about getting my marathon PR closer to 4 hours.
How easily I am persuaded to change my running plans? I can't help it! I know how much fun I've had training for and running races and when I see one that looks like fun I want to be a part of it. I don't see it as a bad thing. I'm excitable! I'm enthusiastic!
These are the good things about Runner B. However, I know I could learn from Runner A. After all, there is such a thing as burn out. If I want to continue my ambitions of being a lifelong runner, a runner who runs through pregnancy, kids, middle-age, old-age, I've got to recognize that in order to run forever I've got to pace myself.
While I sit the next week out, I'll have to see about bringing Runner A and B together and finding out how to make the two compromise.
Today's Daily Dozen:
Strenght Training (BROCC) @ lunch hour
Monday, May 18, 2009
Pacers Running Festival - Half Marathon - Race Report
Even though this race is run practically right outside my door, it took me awhile to sign up for it.
First, Pacers, a local running store, in year's past put on a 10K at the beginning of May with a challenging one mile climb to the finish. It was a tough ending but I always enjoyed the race. I was disappointed that instead of the 10K this year, Pacers decided to replace it with a Half Marathon/5K and eliminated the tough climb at the end. Wusses!
Well, that's how I felt at first. I looked forward to the 10K and was bummed that it had been taken away (from me). Out of spite, I was reluctant to embrace the new event.
Looking at my training schedule, I noticed I was scheduled to run 12 miles the weekend of the new race so my feelings of betrayal quickly faded to excitement as I realized I could get in a good training run on a supported course. I'm not one to resist a race, especially one so conveniently located.
This year, the new Running Festival had a Mother's Day theme so I convinced my Mother-in-Law to sign up for the 5K and we could participate in the "Mom and Me" challenge. She would do the 5K and I would run the Half. Our times combined would be ranked with other such teams. In turn, she convinced her daughter (my sister-in-law) to do the race as well so they could walk it together. It was a great way to celebrate Mother's Day in such an active way, to see so many mothers and their children, young and old, out celebrating the beautiful day was encouraging.
The half marathoners began their race a half hour before the 5K participants so I said good-bye to my family and waited for the race to start. Standing in the large crowd of runners at the beginning of races I was amazed that there could be so many area runners when comparatively the bike paths are practically deserted in the mornings when I run.
There was a slight delay at the start but soon enough we were off and running, with a downhill first mile as we ran from Clarendon to Rosslyn and then on to the highways around the Pentagon. I felt very sluggish at first but I told myself to just relax, it was just a training run and I would find a groove in time.
The course itself left a little to be desired with several twists, turns, out-and-backs, and double-backs as the race organizers managed to squeeze 13.1 miles out of an area without ever getting more than 4 miles from the finish line. As a result of retracing our steps constantly, the mile marker placement (or lack thereof) was not consistent or as clear as I would have liked. There were few spectators but the course marshals and volunteers at the aid stations brought a welcomed enthusiasm and spirit.
My favorite part of the course was the long, steady climb up the road to the Air Force Memorial, then loop through the Memorial grounds and back down. I know a lot of people struggled with this part as it was later in the race (Mile 7 - 8) but it felt good to conquer that hill and be rewarded with a run by the Memorial.
Miles 11 through 13, finally finished with all the turns was a straight shot down the highway to the finish line in Rosslyn. However, the wind really started to pick up at this point and I was faced with over 2 miles of a constant and strong headwind. At first, I was almost defeated (the last time I faced off against the wind in a race, it quickly and assuredly kicked my butt) but I told myself that I was a stronger runner now and I could handle a little wind. To my surprise, the mental pep talk worked and although it was a struggle and harder than I would have liked the last few miles of the half to be, I kept going at a strong and steady pace.
As I started getting close to the finish line, I was pleased to see that the finish line would be slightly uphill and rounding the last turn - I charged!! I finished strong and happy.
I quickly met up with the family and heard about the 5K from my MIL. They had a good time out on the course. I snagged some food and water and we headed home. It was a good day.
Splits (sorta):
Miles 1-3 : 29:37
Mile 4 : 9:03
Mile 5 : 9:33
Mile 6 : 9:44
Mile 7-8 : 19:15
Mile 9 : 9:04
Mile 10-11 : 19:05
Mile 12-13: 18:35
Finish : 0:50
Chip Time : 2:04:46
Average Pace : 9:31
The Spiering "Mom & Me" team placed 6th with a combined time of 2:57:03.
Happy Mother's Day to all Moms!
First, Pacers, a local running store, in year's past put on a 10K at the beginning of May with a challenging one mile climb to the finish. It was a tough ending but I always enjoyed the race. I was disappointed that instead of the 10K this year, Pacers decided to replace it with a Half Marathon/5K and eliminated the tough climb at the end. Wusses!
Well, that's how I felt at first. I looked forward to the 10K and was bummed that it had been taken away (from me). Out of spite, I was reluctant to embrace the new event.
Looking at my training schedule, I noticed I was scheduled to run 12 miles the weekend of the new race so my feelings of betrayal quickly faded to excitement as I realized I could get in a good training run on a supported course. I'm not one to resist a race, especially one so conveniently located.
This year, the new Running Festival had a Mother's Day theme so I convinced my Mother-in-Law to sign up for the 5K and we could participate in the "Mom and Me" challenge. She would do the 5K and I would run the Half. Our times combined would be ranked with other such teams. In turn, she convinced her daughter (my sister-in-law) to do the race as well so they could walk it together. It was a great way to celebrate Mother's Day in such an active way, to see so many mothers and their children, young and old, out celebrating the beautiful day was encouraging.
The half marathoners began their race a half hour before the 5K participants so I said good-bye to my family and waited for the race to start. Standing in the large crowd of runners at the beginning of races I was amazed that there could be so many area runners when comparatively the bike paths are practically deserted in the mornings when I run.
There was a slight delay at the start but soon enough we were off and running, with a downhill first mile as we ran from Clarendon to Rosslyn and then on to the highways around the Pentagon. I felt very sluggish at first but I told myself to just relax, it was just a training run and I would find a groove in time.
The course itself left a little to be desired with several twists, turns, out-and-backs, and double-backs as the race organizers managed to squeeze 13.1 miles out of an area without ever getting more than 4 miles from the finish line. As a result of retracing our steps constantly, the mile marker placement (or lack thereof) was not consistent or as clear as I would have liked. There were few spectators but the course marshals and volunteers at the aid stations brought a welcomed enthusiasm and spirit.
My favorite part of the course was the long, steady climb up the road to the Air Force Memorial, then loop through the Memorial grounds and back down. I know a lot of people struggled with this part as it was later in the race (Mile 7 - 8) but it felt good to conquer that hill and be rewarded with a run by the Memorial.
Miles 11 through 13, finally finished with all the turns was a straight shot down the highway to the finish line in Rosslyn. However, the wind really started to pick up at this point and I was faced with over 2 miles of a constant and strong headwind. At first, I was almost defeated (the last time I faced off against the wind in a race, it quickly and assuredly kicked my butt) but I told myself that I was a stronger runner now and I could handle a little wind. To my surprise, the mental pep talk worked and although it was a struggle and harder than I would have liked the last few miles of the half to be, I kept going at a strong and steady pace.
As I started getting close to the finish line, I was pleased to see that the finish line would be slightly uphill and rounding the last turn - I charged!! I finished strong and happy.
I quickly met up with the family and heard about the 5K from my MIL. They had a good time out on the course. I snagged some food and water and we headed home. It was a good day.
Splits (sorta):
Miles 1-3 : 29:37
Mile 4 : 9:03
Mile 5 : 9:33
Mile 6 : 9:44
Mile 7-8 : 19:15
Mile 9 : 9:04
Mile 10-11 : 19:05
Mile 12-13: 18:35
Finish : 0:50
Chip Time : 2:04:46
Average Pace : 9:31
The Spiering "Mom & Me" team placed 6th with a combined time of 2:57:03.
Happy Mother's Day to all Moms!
Tuesday, April 28, 2009
Relief Run
I have never felt so much relief because of a run but that is the best word to describe my feelings during and after this morning’s run: relief. Beautiful, calming, unabashed relief.
My last run was nearly a week ago on Wednesday when I bagged a 9 mile run and made it only 3.5 miles. “Live to Run Another Day” was the name of that entry but I had no idea that the other day I would be living for would be a full 6 days away. I skipped Thursday’s 5-miler in order to let my sore quadriceps heal, looking forward to my Sunday 14-miler.
Sandwiched in between two 20 mile runs, 14 would be a piece of cake; however, I started running Sunday morning (a gorgeous morning for running – it was an absolute shame to waste it) and barely made it a quarter mile. My left leg was still hurting and it was affecting my running gait to the point where I actually had a noticeable limp! Gulp!
Rather than get upset or start worrying, I returned home, applied ice and started massage; optimistic that this wasn’t a sidelining injury.
However, today, I ran. Thank goodness it was with very little pain and no limp. After a mile or so, I was fully warmed up and I didn’t have a problem with the rest of the run. Relief.
I’ll be running one more 20-milers this coming Sunday and then its taper time. Only three more long runs left until the marathon. I’m excited to run this race and see all my hard work, coming back from injury and ramping up my mileage from zero, pay off in Vermont. More icing and massage is still in my future but fingers-crossed that I have no more scares.
Today’s Daily Dozen:
5 mile run @ morning
Core workout @ lunch hour
My last run was nearly a week ago on Wednesday when I bagged a 9 mile run and made it only 3.5 miles. “Live to Run Another Day” was the name of that entry but I had no idea that the other day I would be living for would be a full 6 days away. I skipped Thursday’s 5-miler in order to let my sore quadriceps heal, looking forward to my Sunday 14-miler.
Sandwiched in between two 20 mile runs, 14 would be a piece of cake; however, I started running Sunday morning (a gorgeous morning for running – it was an absolute shame to waste it) and barely made it a quarter mile. My left leg was still hurting and it was affecting my running gait to the point where I actually had a noticeable limp! Gulp!
Rather than get upset or start worrying, I returned home, applied ice and started massage; optimistic that this wasn’t a sidelining injury.
However, today, I ran. Thank goodness it was with very little pain and no limp. After a mile or so, I was fully warmed up and I didn’t have a problem with the rest of the run. Relief.
I’ll be running one more 20-milers this coming Sunday and then its taper time. Only three more long runs left until the marathon. I’m excited to run this race and see all my hard work, coming back from injury and ramping up my mileage from zero, pay off in Vermont. More icing and massage is still in my future but fingers-crossed that I have no more scares.
Today’s Daily Dozen:
5 mile run @ morning
Core workout @ lunch hour
Friday, April 10, 2009
Waffle
waf-fle [wof-uh l]
–to speak or write equivocally about: to waffle a campaign promise.
I waffle. I admit it. I’m a waffler!
I’ve been focused on my upcoming marathon, the KeyBank Vermont City Marathon, run in Burlington, VT on May 24, 2009. However, I’ve also kept one eye open for what to do next in order to plan out my running schedule for the rest of the year. (I know, I should focus solely on the upcoming race but it isn’t in my nature…I’m a long-range dreamer and planner).
So far, I have changed my post-June (the marathon in May will be followed by one month of recovery running) running schedule three times with very different ideas in mind. When I first set up my 2009 running schedule some time in December 2008, my summer and fall schedule was generic, I was thinking of doing a marathon but I didn’t have anything specific in mind so I had a general build up culminating in late October/early November.
However, I soon became enamored with the idea of doing an ultra. I found a 12-hour trail race taking place in September at a state park Mike and I had recently hiked. I started to think, “Yeah, I could do that! I can run for almost 5 hours for a marathon, if I slow down, I definitely could fun for more hours. Plus, how many times have I done an hours long run in the morning only to go on an hours long hike in the afternoon. I could totally do it and I bet I do 50 miles in that time! Yeah!” So, I researched an ultra plan that I thought was reasonable, made some changes for my own running style and preferences and changed my summer and fall running schedule.
For a few months, I was happy with this goal. I started ramping up my running mileage, bounced back from injury and began my training for the May marathon. Then, I started to get nostalgic for the marathon. I had to skip my fall marathon, Richmond, last year due to a scheduling conflict and then a backup fall marathon because of injury. I’ve heard such wonderful things about the Richmond marathon, I wanted to do it! This round of marathon training was going well so I thought I could bump up the next round of training by going from 4 days of running to 5 days a week and hopefully get closer to breaking the 4 hour barrier.
Back to my running schedule I went, shooting for the Richmond Marathon in mid-November. My projected cumulative mileage total for the year was lower but it would be faster running not the slower running of the ultra. “Richmond here I come…finally,” I proclaimed with the change.
This plan held for about a month but, recently, I began to have second thoughts. I realized that ever since I started running I’ve always been training. Would I actually enjoy running if I wasn’t running according to a training schedule? What if I took off the fall from any sort of training and just made it a goal to get up in to the 40s for weekly mileage and stay there for a few months, just to build a base. I’ve never built a base, I realized! I always train for a marathon, run the marathon, recover from the marathon for a month and then jump in to training for another marathon beginning the cycle all over again.
I made a running schedule to see what a base building plan would look like on paper (so to speak, I actually typed it up in an Excel workbook). It looked good. It looked solid. No more valleys and peaks in training for me; instead, a gradual buildup followed by steady mileage. I’m actually looking forward to the challenge of freeing my running from a formal training schedule in order to see if I still feel the same way about running.
So, for now, I’m saying no to the waffle. Cheers to a new challenge.
Today’s Daily Dozen:
Rest
–to speak or write equivocally about: to waffle a campaign promise.
I waffle. I admit it. I’m a waffler!
I’ve been focused on my upcoming marathon, the KeyBank Vermont City Marathon, run in Burlington, VT on May 24, 2009. However, I’ve also kept one eye open for what to do next in order to plan out my running schedule for the rest of the year. (I know, I should focus solely on the upcoming race but it isn’t in my nature…I’m a long-range dreamer and planner).
So far, I have changed my post-June (the marathon in May will be followed by one month of recovery running) running schedule three times with very different ideas in mind. When I first set up my 2009 running schedule some time in December 2008, my summer and fall schedule was generic, I was thinking of doing a marathon but I didn’t have anything specific in mind so I had a general build up culminating in late October/early November.
However, I soon became enamored with the idea of doing an ultra. I found a 12-hour trail race taking place in September at a state park Mike and I had recently hiked. I started to think, “Yeah, I could do that! I can run for almost 5 hours for a marathon, if I slow down, I definitely could fun for more hours. Plus, how many times have I done an hours long run in the morning only to go on an hours long hike in the afternoon. I could totally do it and I bet I do 50 miles in that time! Yeah!” So, I researched an ultra plan that I thought was reasonable, made some changes for my own running style and preferences and changed my summer and fall running schedule.
For a few months, I was happy with this goal. I started ramping up my running mileage, bounced back from injury and began my training for the May marathon. Then, I started to get nostalgic for the marathon. I had to skip my fall marathon, Richmond, last year due to a scheduling conflict and then a backup fall marathon because of injury. I’ve heard such wonderful things about the Richmond marathon, I wanted to do it! This round of marathon training was going well so I thought I could bump up the next round of training by going from 4 days of running to 5 days a week and hopefully get closer to breaking the 4 hour barrier.
Back to my running schedule I went, shooting for the Richmond Marathon in mid-November. My projected cumulative mileage total for the year was lower but it would be faster running not the slower running of the ultra. “Richmond here I come…finally,” I proclaimed with the change.
This plan held for about a month but, recently, I began to have second thoughts. I realized that ever since I started running I’ve always been training. Would I actually enjoy running if I wasn’t running according to a training schedule? What if I took off the fall from any sort of training and just made it a goal to get up in to the 40s for weekly mileage and stay there for a few months, just to build a base. I’ve never built a base, I realized! I always train for a marathon, run the marathon, recover from the marathon for a month and then jump in to training for another marathon beginning the cycle all over again.
I made a running schedule to see what a base building plan would look like on paper (so to speak, I actually typed it up in an Excel workbook). It looked good. It looked solid. No more valleys and peaks in training for me; instead, a gradual buildup followed by steady mileage. I’m actually looking forward to the challenge of freeing my running from a formal training schedule in order to see if I still feel the same way about running.
So, for now, I’m saying no to the waffle. Cheers to a new challenge.
Today’s Daily Dozen:
Rest
Tuesday, April 7, 2009
Running Milestone
As I started my run this morning, I realized this run would mark a special milestone in my “running life.” Ever since I got the crazy, out-of-nowhere, idea to run a marathon to celebrate my 26th birthday, I’ve been keeping track of my running mileage in an Excel spreadsheet of my own design.
Every day for the past two-and-a-half years, I have dutifully kept track of my step count, daily mileage and whether or not I ran that day. What began as a simple spreadsheet where I entered my step count, distance and the number of miles I ran that day has morphed in to a wonderfully complex series of worksheets where I track everything from my running miles, shoe mileage, time and pace, daily steps and mileage and training schedule. There are line graphs and bar charts and calculations for my yearly average pace and length per run among several other things.
As of Sunday, after the 10 mile race, I had racked up a total of 2,999 running miles since I started my running life in August of 2005 and this morning’s five-miler would send the odometer over 3,000 miles.
Amazing! To cover 3,000 miles I would have to run from my apartment to my parents’ house in VT and back again almost 3 times! Or, I would have to run from DC to Eureka, California and then run a marathon or three while I was there! Or, I would have to run around Lake Tahoe, 41.5 times!
As I hit the one-mile mark this morning, there was a tiny moment of triumph but then, I just kept running. I kept running because that’s what I do as a long-distance runner. I hit one distance, take a moment or two to reflect and then start to wonder about going a little farther. Three thousand is nice but what about 6,000…10,000…30,000 miles?
I’ll let you know in 22 years how I felt running 30,000 miles…and then I’ll keep running.
Today’s Daily Dozen:
5 mile morning run
Every day for the past two-and-a-half years, I have dutifully kept track of my step count, daily mileage and whether or not I ran that day. What began as a simple spreadsheet where I entered my step count, distance and the number of miles I ran that day has morphed in to a wonderfully complex series of worksheets where I track everything from my running miles, shoe mileage, time and pace, daily steps and mileage and training schedule. There are line graphs and bar charts and calculations for my yearly average pace and length per run among several other things.
As of Sunday, after the 10 mile race, I had racked up a total of 2,999 running miles since I started my running life in August of 2005 and this morning’s five-miler would send the odometer over 3,000 miles.
Amazing! To cover 3,000 miles I would have to run from my apartment to my parents’ house in VT and back again almost 3 times! Or, I would have to run from DC to Eureka, California and then run a marathon or three while I was there! Or, I would have to run around Lake Tahoe, 41.5 times!
As I hit the one-mile mark this morning, there was a tiny moment of triumph but then, I just kept running. I kept running because that’s what I do as a long-distance runner. I hit one distance, take a moment or two to reflect and then start to wonder about going a little farther. Three thousand is nice but what about 6,000…10,000…30,000 miles?
I’ll let you know in 22 years how I felt running 30,000 miles…and then I’ll keep running.
Today’s Daily Dozen:
5 mile morning run
Monday, April 6, 2009
Credit Union Cherry Blossom Ten Miler – Race Report
This annual race Washington DC is billed as “The Runner’s Rite of Spring” and is a must as a runner living in the DC Metro area. The race takes place during the annual Cherry Blossom Festival put on by DC in order to celebrate the blooming of the cherry blossoms gifted to DC by the Japanese government.
After two and a half years as a runner, living and running in and around DC, I finally ran the race this year. I actually may not have ever run this race but a good friend of mine who loves 10 milers was running so I decided to run with her.
I had mixed feelings about this race. First, it’s huge, with close to 15,000 runners it makes for a crowded event. There was a 30 minute line to get in to the National Building Museum on Saturday to pick up the race packet. We ended up crossing the start line 15 minutes after the gun because of the line for the porta-potties. Once we finally got underway, the race never thinned out and I spent 99% of the time bobbing and weaving. This is far from my ideal race conditions.
On the other hand, it’s a spring tradition that I am glad I got to partake in and it is always fun to run with a friend. It is a great feeling to be out on the streets of DC, running among the gorgeous cherry blossoms with great views of the Potomac River, historic landmarks like the Washington Monument (where the race starts and ends) and the Jefferson Memorial and famous DC buildings like the Kennedy Center and the Watergate Hotel. The crowd support is fun and everyone is in high spirits (especially with the wonderful spring weather we lucked out with for this year’s race – sunny and in the 50s).
However, I don’t know that I would run this one on my own. It is just so huge! It is mind-boggling to be part of a huge moving mass of people all taking part in a great athletic tradition; however, is it really worth the hassle and bother (and cost!)?
I will continue to run this race as long as my friend signs up for it but I found myself envious of the runners I saw during and after the race who were out on that fine morning enjoying their own run. They seemed so much freer than me being swept along by the moving herd.
Finish time: 1:35:00, 9:30 pace
After two and a half years as a runner, living and running in and around DC, I finally ran the race this year. I actually may not have ever run this race but a good friend of mine who loves 10 milers was running so I decided to run with her.
I had mixed feelings about this race. First, it’s huge, with close to 15,000 runners it makes for a crowded event. There was a 30 minute line to get in to the National Building Museum on Saturday to pick up the race packet. We ended up crossing the start line 15 minutes after the gun because of the line for the porta-potties. Once we finally got underway, the race never thinned out and I spent 99% of the time bobbing and weaving. This is far from my ideal race conditions.
On the other hand, it’s a spring tradition that I am glad I got to partake in and it is always fun to run with a friend. It is a great feeling to be out on the streets of DC, running among the gorgeous cherry blossoms with great views of the Potomac River, historic landmarks like the Washington Monument (where the race starts and ends) and the Jefferson Memorial and famous DC buildings like the Kennedy Center and the Watergate Hotel. The crowd support is fun and everyone is in high spirits (especially with the wonderful spring weather we lucked out with for this year’s race – sunny and in the 50s).
However, I don’t know that I would run this one on my own. It is just so huge! It is mind-boggling to be part of a huge moving mass of people all taking part in a great athletic tradition; however, is it really worth the hassle and bother (and cost!)?
I will continue to run this race as long as my friend signs up for it but I found myself envious of the runners I saw during and after the race who were out on that fine morning enjoying their own run. They seemed so much freer than me being swept along by the moving herd.
Finish time: 1:35:00, 9:30 pace
Thursday, April 2, 2009
“Be careful. There’s a gym right around the corner.”
Each week by Thursday, I’m usually exhausted and looking forward to the rest day schedule on Fridays. Today is no exception.
As I started my run this morning, one of my first thought was, “I sure am glad I don’t have to do this tomorrow. I’m tired!” and as I tried to find a groove, my second thought was, “Ugh, I don’t want to do this. Running sucks. Maybe I should cut this run short.”
The first few minutes of short 3-milers and long, slow 19-milers have begun the same way and this 9-miler was no exception, with me analyzing the route I planned to run and trying to figure out ways to cut it short. Yet, I rarely follow through on the adjusted plans.
As I settled in to my pace, feeling every bit as tired as I did moments ago when running “sucked” I had to wonder if thinking out ways to cut a run short, adding up known distances and figuring out how I need to adjust my plans– if I take this path and jump off on to that street its 2 miles and then I’m only 1.5 miles from home if I stay on this road so that would make this a 3.5-miler – is really just my mind’s way of distracting itself. I never follow through with my, sometimes, elaborate escape routes, meaning I almost always cover the distance I had scheduled and yet I still tend to run through scenarios as I am warming up.
Often, I am thinking up ways to cut a run short until I find something else to distract me. This morning it was a women who called out as I passed, “Be careful. There’s a gym right around that corner.” I half nodded to her and sort of smiled but more or less kept going before her words hit me – “Be careful. There’s a gym right around that corner.”
What? What could that possibly mean? Why do I have to be careful around a gym? Granted, it is a boxing gym (not a “gym” gym) and I guess there are more overly-testeroned men who frequent that gym. I just never thought to be concerned about something like that. Is that woman crazy? Is she right? Have I been carelessly running past this gym at least once a week, without a concern in the world, never realize the immanent danger I was in? What would I do if a crazed boxer started chasing me? I’d run as fast as I could to that 24 hour CVS or that restaurant that always has cleaning crews inside when I run by in the morning. I’d start screaming. Yeah, yeah. Shouting is good. Really loud…
And just like that, I forgot all about planning evasive maneuvers to get around doing 9 miles this morning.
For the rest of the run my mind continued to wonder. I planned more ways to get away from the zombie boxers that were after me (yes, they eventually turned in to zombies that were chasing me) and moved on to what I planned for the coming weekends, the race on Sunday and meeting up with Kate on Saturday, what I needed to get done at work today, and various other bits and bobs that popped in to head. Before I knew it, I finished the run, even more exhausted than when I started but proud that I had completed the 9 miles and I realized two things,
1. Silly girl! Of course you finished the run. You always finish the run.
2. I’m still glad tomorrow is a rest day.
Ok, three things,
3. I still don’t know what that is supposed to mean, “Be careful. There’s a gym right around the corner”?! Lady, do you live in fear of gyms during the early morning hour? Is there something I don’t know? Regardless, good lookin’ out. You never can be too careful! Thanks!
Today’s daily dozen:
9 mile morning run
XT, 30 minutes on recumbent bike at a leisurely pace @ lunch hour
As I started my run this morning, one of my first thought was, “I sure am glad I don’t have to do this tomorrow. I’m tired!” and as I tried to find a groove, my second thought was, “Ugh, I don’t want to do this. Running sucks. Maybe I should cut this run short.”
The first few minutes of short 3-milers and long, slow 19-milers have begun the same way and this 9-miler was no exception, with me analyzing the route I planned to run and trying to figure out ways to cut it short. Yet, I rarely follow through on the adjusted plans.
As I settled in to my pace, feeling every bit as tired as I did moments ago when running “sucked” I had to wonder if thinking out ways to cut a run short, adding up known distances and figuring out how I need to adjust my plans– if I take this path and jump off on to that street its 2 miles and then I’m only 1.5 miles from home if I stay on this road so that would make this a 3.5-miler – is really just my mind’s way of distracting itself. I never follow through with my, sometimes, elaborate escape routes, meaning I almost always cover the distance I had scheduled and yet I still tend to run through scenarios as I am warming up.
Often, I am thinking up ways to cut a run short until I find something else to distract me. This morning it was a women who called out as I passed, “Be careful. There’s a gym right around that corner.” I half nodded to her and sort of smiled but more or less kept going before her words hit me – “Be careful. There’s a gym right around that corner.”
What? What could that possibly mean? Why do I have to be careful around a gym? Granted, it is a boxing gym (not a “gym” gym) and I guess there are more overly-testeroned men who frequent that gym. I just never thought to be concerned about something like that. Is that woman crazy? Is she right? Have I been carelessly running past this gym at least once a week, without a concern in the world, never realize the immanent danger I was in? What would I do if a crazed boxer started chasing me? I’d run as fast as I could to that 24 hour CVS or that restaurant that always has cleaning crews inside when I run by in the morning. I’d start screaming. Yeah, yeah. Shouting is good. Really loud…
And just like that, I forgot all about planning evasive maneuvers to get around doing 9 miles this morning.
For the rest of the run my mind continued to wonder. I planned more ways to get away from the zombie boxers that were after me (yes, they eventually turned in to zombies that were chasing me) and moved on to what I planned for the coming weekends, the race on Sunday and meeting up with Kate on Saturday, what I needed to get done at work today, and various other bits and bobs that popped in to head. Before I knew it, I finished the run, even more exhausted than when I started but proud that I had completed the 9 miles and I realized two things,
1. Silly girl! Of course you finished the run. You always finish the run.
2. I’m still glad tomorrow is a rest day.
Ok, three things,
3. I still don’t know what that is supposed to mean, “Be careful. There’s a gym right around the corner”?! Lady, do you live in fear of gyms during the early morning hour? Is there something I don’t know? Regardless, good lookin’ out. You never can be too careful! Thanks!
Today’s daily dozen:
9 mile morning run
XT, 30 minutes on recumbent bike at a leisurely pace @ lunch hour
Wednesday, April 1, 2009
Sore Muscles
Sore Muscles. I’ve been thinking about them quite a bit lately. Mostly because my quads have been sore over the last few days as a result of my 18 miler on Sunday and every time I stood up or attempted stairs or bent over to tie my shoe I was reminded, “oh yeah, sore muscles.”
Here’s the catch, though. I actually like sore muscles.
Don’t get me wrong, I don’t like sore muscles in the same way I like cupcakes or a good book. I don’t enjoy sore muscles but I do like them.
I like sore muscles because every time I did any of those things mentioned above, I was reminded of the achievement of good long run. Granted, the excessive soreness of two days is a sign that my legs may not have been ready for 18 miles that day but I also take it as a sign that I need to recovery because my legs worked really hard and I should be proud.
My legs carried me through a really strong 18 miles and didn’t complain. They just want to remind me how hard they worked and that they may deserve a little break. My quads are not so subtly raising their voice, saying, “We’re a little broken, busted and torn but give us some time to rejuvenate and we’ll be back and better than ever.”
Sore muscles are all those microscopic tears in my muscles repairing themselves to make me stronger the next time I run 18 miles.
Counter-intuitively, sore muscles make me feel strong and powerful. I’m carrying around a reminder of all the hard work I’ve done that will pay off for me at the finish line of my next marathon and that reminder makes me feel good.
On the other hand, sore muscles also serve as a reminder that I should have taken it a little slower during the run, stretched better after the run and taken the time to jump in an ice bath once I got home. Oops!
Today’s Daily Dozen:
5 mile morning run – first one since Sunday’s long run, felt good
Strength Training (BROCCL) @ lunch
Here’s the catch, though. I actually like sore muscles.
Don’t get me wrong, I don’t like sore muscles in the same way I like cupcakes or a good book. I don’t enjoy sore muscles but I do like them.
I like sore muscles because every time I did any of those things mentioned above, I was reminded of the achievement of good long run. Granted, the excessive soreness of two days is a sign that my legs may not have been ready for 18 miles that day but I also take it as a sign that I need to recovery because my legs worked really hard and I should be proud.
My legs carried me through a really strong 18 miles and didn’t complain. They just want to remind me how hard they worked and that they may deserve a little break. My quads are not so subtly raising their voice, saying, “We’re a little broken, busted and torn but give us some time to rejuvenate and we’ll be back and better than ever.”
Sore muscles are all those microscopic tears in my muscles repairing themselves to make me stronger the next time I run 18 miles.
Counter-intuitively, sore muscles make me feel strong and powerful. I’m carrying around a reminder of all the hard work I’ve done that will pay off for me at the finish line of my next marathon and that reminder makes me feel good.
On the other hand, sore muscles also serve as a reminder that I should have taken it a little slower during the run, stretched better after the run and taken the time to jump in an ice bath once I got home. Oops!
Today’s Daily Dozen:
5 mile morning run – first one since Sunday’s long run, felt good
Strength Training (BROCCL) @ lunch
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