Be warned: I am not one to report mile by mile because, quite frankly, they all sort of blend together and I never remember specifics...
I went to DC Friday night to stay with my friend A for the weekend. Our friend K flew in Friday night as well. It was a great weekend to be able to spend time with the two of them. We awoke Sunday to a cool and rainy day. Thankfully, the race itself stayed pretty dry, with only an occasional mist, and I actually stripped down to a t-shirt and shorts for the majority of the race.
I didn't really have much of a time goal in mind going into Sunday. I hadn't really trained for this race, per se, and didn't have much of a taper to speak of. I felt good when I woke up, and pretty much decided then to try for an average pace of 8 minute miles. My strategy? Run the first mile in whatever time I could, knowing the course would be crowded and it would not be fast. Hold 8 minutes and reassess at the halfway point. Crank it up the last few miles, which seems to happen no matter WHAT my strategy (might as well include it, I guess). This seemed to be a good way to go, because I came in at 1:19:24!
I do have my splits, even if I don't have much of a description of the race itself:
8:50/8:02/8:00/7:58/8:03/8:04/7:57/7:43/7:28/7:17
The first few miles was a loop around Haines point, next to the water. The trees were pretty although the roadways were pretty narrow, making the early-race crowds especially thick. The one advantage of the weather was that I didn't need to stop at any of the water stops, so I could cruise on by some of the crowds. I was actually surprised at how many people seemed to stop at all the stops, drinking Gatorade like they'd just come out of the Sahara. I was also a bit confused as to how exactly the race directors set up the corrals, because there seemed to be a lot of people who didn't belong so close to the front. Oh well.
My legs felt ok afterwards, it was just hard because the weather was not conducive to hanging out and stretching a lot - my energy went to staying warm waiting for my friends and finding the driest tree I could. My knees and ankles got a little stiff, I'm guessing from the rain and cold. I stretched a bit on the Metro ride back, but then between being lazy the rest of the afternoon and a 4-hour bus ride back, I was worried this morning when I woke up. I'm surprisingly fine, turns out.
This week I will be cutting back mileage down to 25 miles or so in anticipation of next week, when my 24/55 training plan officially begins! I also have a 5K race on Sunday - we'll see if that is a race or a run. It would probably be smart of me to not kill myself, although knowing me I'll probably want to at least do decently. We'll see how I feel.
Monday, April 7, 2008
Friday, April 4, 2008
Puddle jumping
There are days when the thought of running in the rain makes me jump right back into bed or find the nearest treadmill. For some reason, though, this morning was a delightful exception. Maybe because I have been stalking weather.com all week, willing the raincloud in the forecast to magically turn into a sun, and so the rainy mess I woke up to this morning wasn't a surprise. That, and I think the simple fact that it is spring makes running in the rain seem more romantic somehow.
First of all, this is day 1 of 1 of meeting my out the door in 30 minutes rule. I was out the door at 7am, rain jacket firmly in place. Temperature-wise I couldn't have asked for better: low 40s making my one "real" rain jacket the perfect weight over a t-shirt and a pair of capri length tights. Of course the first few minutes were the toughest because I hadn't reached that critical juncture at which I am mostly wet instead of mostly dry. That line where it's OK to start jumping in the puddles instead of avoiding them because hell, you're wet already, what's a little more water?
Another thing that got me out the door was the prospect of doing my favorite route for the first time in a while. Lately my runs, unless long or on a treadmill, have all been on the same 6.3 mile loop, and I was glad to change things up. This route takes me around the Jackie O Reservoir, meaning I have to be very careful scheduling when I do this loop to avoid the tourists who insist upon walking 5 abreast the wrong direction or the people who ignore the clearly posted "no dogs no strollers no bike" rule. Today was perfect: just me, the sleeping ducks, and the puddles. The drainage system on this cinder path leaves a bit to be desired, and since it had been raining since last night, 75% of the path was covered in an inch of water. There is something viscerally satisfying about each solid splash when my foot lands. Is it a feeling of childhood? Of rebellion? Of connecting with nature?
The one bad thing about having a great rainy day run is that I realize I need to stop being a wimp and do them more often. I would never have the same feeling on a treadmill about a run. I'd feel accomplished, sure, but wouldn't have that feeling that I've conquered something great. Great running stories never happen on treadmills, do they?
5.5 miles in 49:21 (8:56 min/mile)
First of all, this is day 1 of 1 of meeting my out the door in 30 minutes rule. I was out the door at 7am, rain jacket firmly in place. Temperature-wise I couldn't have asked for better: low 40s making my one "real" rain jacket the perfect weight over a t-shirt and a pair of capri length tights. Of course the first few minutes were the toughest because I hadn't reached that critical juncture at which I am mostly wet instead of mostly dry. That line where it's OK to start jumping in the puddles instead of avoiding them because hell, you're wet already, what's a little more water?
Another thing that got me out the door was the prospect of doing my favorite route for the first time in a while. Lately my runs, unless long or on a treadmill, have all been on the same 6.3 mile loop, and I was glad to change things up. This route takes me around the Jackie O Reservoir, meaning I have to be very careful scheduling when I do this loop to avoid the tourists who insist upon walking 5 abreast the wrong direction or the people who ignore the clearly posted "no dogs no strollers no bike" rule. Today was perfect: just me, the sleeping ducks, and the puddles. The drainage system on this cinder path leaves a bit to be desired, and since it had been raining since last night, 75% of the path was covered in an inch of water. There is something viscerally satisfying about each solid splash when my foot lands. Is it a feeling of childhood? Of rebellion? Of connecting with nature?
The one bad thing about having a great rainy day run is that I realize I need to stop being a wimp and do them more often. I would never have the same feeling on a treadmill about a run. I'd feel accomplished, sure, but wouldn't have that feeling that I've conquered something great. Great running stories never happen on treadmills, do they?
5.5 miles in 49:21 (8:56 min/mile)
Thursday, April 3, 2008
Cruise Control
Today I woke up earlier than normal and in an ever-so-slight fog caused by an extra glass(es) of wine with dinner. It took a lot of coaxing to get my body out the door this morning, especially since my friend couldn't meet me as planned. But, I was awake without time to run this evening, so I finally convinced my legs to move.
If you can believe it, my calves are still sore from Monday. But the minute I started to run I knew my legs were back to their normal state of energy, and it was finally an effortless run. I actually found myself having to rein my speed in a little bit. I don't want to overdo it so close to Sunday race day. It helped that it was a beautiful morning - one of those early spring days when it's still quite cool but something about the angle of the sun and the feel of the air lets you know it's definitely spring. The park is beginning to bloom - the pear trees, crocuses and daffodils are appearing and shoots of green are peeking through last year's fallen leaves.
During my run I thought of a good goal over the next few weeks. As I increase mileage my midweek runs of course get longer. I would really like to get into the habit of a-waking up earlier and b-more importantly I think, hit the road no more than 30 minutes after my alarm sounds. This gives me time for a cup of coffee and a good morning chat with BF without wasting too much time. Focusing on this now will hopefully make the mornings where it's truly necessary feel easier.
6.3 miles in 54:57 (8:37 min/mile)
If you can believe it, my calves are still sore from Monday. But the minute I started to run I knew my legs were back to their normal state of energy, and it was finally an effortless run. I actually found myself having to rein my speed in a little bit. I don't want to overdo it so close to Sunday race day. It helped that it was a beautiful morning - one of those early spring days when it's still quite cool but something about the angle of the sun and the feel of the air lets you know it's definitely spring. The park is beginning to bloom - the pear trees, crocuses and daffodils are appearing and shoots of green are peeking through last year's fallen leaves.
During my run I thought of a good goal over the next few weeks. As I increase mileage my midweek runs of course get longer. I would really like to get into the habit of a-waking up earlier and b-more importantly I think, hit the road no more than 30 minutes after my alarm sounds. This gives me time for a cup of coffee and a good morning chat with BF without wasting too much time. Focusing on this now will hopefully make the mornings where it's truly necessary feel easier.
6.3 miles in 54:57 (8:37 min/mile)
Wednesday, April 2, 2008
Ho Hum
Not much to report on today's run - just an easy 3 miles on the treadmill at the gym. I had to force myself to keep the pace slow because I certainly need another day of no stress on the ol' legs. My muscles are finally shaking out, after lots of stretching yesterday and more today. I'll use the roller before bed tonight and hopefully wake up tomorrow without soreness!
3 miles in 27:25 (9:08 min/mile)
3 miles in 27:25 (9:08 min/mile)
Tuesday, April 1, 2008
Lead Legs
Well, I knew it. Today's scheduled fartlek turned into a cross between a recovery run and an easy run. My legs could barely pick themselves up, let alone the pace. The only good thing about the run was that I managed to sneak it in between rain storms and I was able to strip of my long sleeved shirt, officially marking it as the first t-shirt-and-shorts run of the year. Too bad it couldn't have actually felt better and hasn't been the slowest I've run that loop in one year. Although, I will say my legs do feel better after the run and a lot of stretching/Sticking/foam rolling.
The rest of this week will be lower intensity as I want to rest my legs for the 10 mile race on Sunday without dropping my mileage too much.
6.3 miles in 57:53 (9:05 min/mile pace)
The rest of this week will be lower intensity as I want to rest my legs for the 10 mile race on Sunday without dropping my mileage too much.
6.3 miles in 57:53 (9:05 min/mile pace)
Monday, March 31, 2008
Ouch.
My trainer killed me today. I may never be able to walk again. And I was thinking that before he had me do a stair running/calf raise combo that added up to a total of 130 calf raises. Yow. So, it's been nice while it lasted ;)
Weekend Recap
Saturday, March 28
I woke up in a bit of a funk and stayed there most of the day. The weekends I don't have a lot of lab work are tough because I spend my free time thinking about how much better free time would be with DBF and then I get lonely. That not-alone-but-lonely feeling is awful and saps my motivation to do much of anything. Finally that afternoon I put my running clothes on and made myself get out there, knowing that even if it didn't completely snap me out of it, it would make me feel better.
Apparently I was trying to out-run the black cloud over my head because I was not slow. And I felt great, physically - my "just relax and go with it" strategy for my pace led me to a new PR for my 6.3-mile loop!
6.3 miles in 52:04 (8:10 min/mile)
Sunday, March 30
Long runs this time of year are tough because when I wake up and it's 20 degrees but with the promise of peaking in the 40's, I really have a hard time not waiting until the weather improves. So, yesterday I reversed my regular routine and did errands right away in the morning, planning on heading out for a 12-miler at about 2. The prospect of wearing shorts, even though I have to run later, is enough motivation for me to take my day slow to be able to run later.
My legs were generally achy as I started my run, thanks to my speedy run yesterday. I had some strange aches in places I normally don't, the most persistent one being on the inside of my left calf. It wasn't pain, but it almost felt like I had a bruise there and the pounding was making it ache. It eventually did subside and never got worse, so I don't think anything is wrong with my leg, per se, but it just wanted to talk. I did have a few miles in the middle of the run (probably about miles 6-9 where I really did feel perfectly in my groove and weightless. This is the longest run I've done since my half marathon in January, actually. And it's the distance at which the long runs in my training plan for the Hamptons marathon will start.
Next Sunday I am running a 10-mile race in D.C. I hope to keep the mileage around the 32-ish mark, despite the race, since I want to cut back next week as it is the week before the start of my training plan.
12.3 miles in 1:50:08 (8:57 min/mile)
I woke up in a bit of a funk and stayed there most of the day. The weekends I don't have a lot of lab work are tough because I spend my free time thinking about how much better free time would be with DBF and then I get lonely. That not-alone-but-lonely feeling is awful and saps my motivation to do much of anything. Finally that afternoon I put my running clothes on and made myself get out there, knowing that even if it didn't completely snap me out of it, it would make me feel better.
Apparently I was trying to out-run the black cloud over my head because I was not slow. And I felt great, physically - my "just relax and go with it" strategy for my pace led me to a new PR for my 6.3-mile loop!
6.3 miles in 52:04 (8:10 min/mile)
Sunday, March 30
Long runs this time of year are tough because when I wake up and it's 20 degrees but with the promise of peaking in the 40's, I really have a hard time not waiting until the weather improves. So, yesterday I reversed my regular routine and did errands right away in the morning, planning on heading out for a 12-miler at about 2. The prospect of wearing shorts, even though I have to run later, is enough motivation for me to take my day slow to be able to run later.
My legs were generally achy as I started my run, thanks to my speedy run yesterday. I had some strange aches in places I normally don't, the most persistent one being on the inside of my left calf. It wasn't pain, but it almost felt like I had a bruise there and the pounding was making it ache. It eventually did subside and never got worse, so I don't think anything is wrong with my leg, per se, but it just wanted to talk. I did have a few miles in the middle of the run (probably about miles 6-9 where I really did feel perfectly in my groove and weightless. This is the longest run I've done since my half marathon in January, actually. And it's the distance at which the long runs in my training plan for the Hamptons marathon will start.
Next Sunday I am running a 10-mile race in D.C. I hope to keep the mileage around the 32-ish mark, despite the race, since I want to cut back next week as it is the week before the start of my training plan.
12.3 miles in 1:50:08 (8:57 min/mile)
Thursday, March 27, 2008
Fartlek Thursday
No matter how long I call myself a runner, I'll still briefly giggle at the word fartlek. I guess it's my inner child. But maybe that's ok, because fartlek runs have that sense of childish improvisation about them: run faster to race to the lightpost, slow down up a hill, let your legs carry you wildly down a hill, sprint until your chest burns and heart pounds and you feel alive. It's freeing to let your body do the talking and not think about whether or not you're hitting splits or getting a course PR. I always finish these runs with a sense that I have reminded myself why I love to run.
This morning I had to be up especially early to collect a sample in lab for a time sensitive experiment. The great thing about being a student and a scientist is that there is no dress code (both a blessing and a curse because some people would perhaps do better with a dress code that did not include old t-shirts and ratty jeans, but I digress...). I was able to wear my running clothes to lab, spend some time in lab, and then hit the road around 9am. I was happy with the timing, particularly because I managed to beat the onset of muscle soreness from my training session yesterday (well, almost... my glutes were already screaming when I woke up this morning). My legs felt a bit tired but loosened up after a few faster segments. I did my normal 6-mile loop through the park backwards - this always helps mix things up and changes the scenery on a course I have memorized. When I returned home, I did a lot of stretching, complete with the Stick and the foam roller. Tomorrow is a rest day, unless you count the yoga class I'm hoping to make.
6.3 miles in 52:51 (8:18 min/mile average pace)
This morning I had to be up especially early to collect a sample in lab for a time sensitive experiment. The great thing about being a student and a scientist is that there is no dress code (both a blessing and a curse because some people would perhaps do better with a dress code that did not include old t-shirts and ratty jeans, but I digress...). I was able to wear my running clothes to lab, spend some time in lab, and then hit the road around 9am. I was happy with the timing, particularly because I managed to beat the onset of muscle soreness from my training session yesterday (well, almost... my glutes were already screaming when I woke up this morning). My legs felt a bit tired but loosened up after a few faster segments. I did my normal 6-mile loop through the park backwards - this always helps mix things up and changes the scenery on a course I have memorized. When I returned home, I did a lot of stretching, complete with the Stick and the foam roller. Tomorrow is a rest day, unless you count the yoga class I'm hoping to make.
6.3 miles in 52:51 (8:18 min/mile average pace)
Wednesday, March 26, 2008
Back at it...
My legs have been on the dead side the past few days, so I've gone easy on them. Monday I normally work legs with my trainer, but I requested arms instead. I moved yesterday's mileage to today. I decided to run to the gym before today's training session. The weather is finally feeling like spring is coming, so it was nice to be able to enjoy that in the middle of the day. My session was at 11am so I took off at about 10:20 from lab at a nice, easy, relaxed pace. I usually run to the gym by sticking to the streets, making it about a 3.5 mile trip. I decided to run on the path along the East River, figuring it wouldn't add too much on. Well, I was apparently geographically impaired and forgot how much the island bulges out, taking me pretty far east. So, instead it was closer to 5 miles, making me a few minute late for my session. It also meant I jumped right in, without much time to catch my breath, so my ass was definitely kicked. I suppose that's the reason I pay my trainer.
4.9 miles in 41:43 (8:34 min/mile)
4.9 miles in 41:43 (8:34 min/mile)
Marathon Fever
Time to dust off the ol' blog because I have just registered for the Hamptons Marathon!
I didn't think I'd be able to do a marathon this year. I anticipate graduating this year and moving overseas, and since I don't know exactly when that's all happening, I resigned myself to forgoing a 2008 marathon. However, the knowledge I'd have time to train, on top of being the most consistent and most in-shape running wise I've ever been has been haunting me. That, and the elusive BQ that wasn't meant to be given the weather conditions at last year's Twin Cities. I guess just the fact that I found this marathon meant I was looking for a marathon meant I wanted to run ;)
The marathon is September 27th, and for a variety of reasons I am 98% sure I will be in New York that weekend no matter what. It seemed like too good of an opportunity to pass up. It doesn't hurt matters that DBF will be in town that weekend (I'm trying to persuade him to sign up for the half...) and I don't have to worry too much about travel arrangements.
I'm planning on following the Pfitz 24/55 training plan, so I'll be starting soon! I've been running 30-40 mpw for a while now, so I should be set to crank it up a few notches. Wish me luck!!!
I didn't think I'd be able to do a marathon this year. I anticipate graduating this year and moving overseas, and since I don't know exactly when that's all happening, I resigned myself to forgoing a 2008 marathon. However, the knowledge I'd have time to train, on top of being the most consistent and most in-shape running wise I've ever been has been haunting me. That, and the elusive BQ that wasn't meant to be given the weather conditions at last year's Twin Cities. I guess just the fact that I found this marathon meant I was looking for a marathon meant I wanted to run ;)
The marathon is September 27th, and for a variety of reasons I am 98% sure I will be in New York that weekend no matter what. It seemed like too good of an opportunity to pass up. It doesn't hurt matters that DBF will be in town that weekend (I'm trying to persuade him to sign up for the half...) and I don't have to worry too much about travel arrangements.
I'm planning on following the Pfitz 24/55 training plan, so I'll be starting soon! I've been running 30-40 mpw for a while now, so I should be set to crank it up a few notches. Wish me luck!!!
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