Dust bunnies and crickets

What a sucky day to be at work.  I was covering my group over the holidays and found myself in the desolate office for a good part of today.  When I arrived in the morning, the guard said that I was the first person she had seen.  At the end of the day, another co-worker on my floor was doing a tour and said that I was the only person she had seen.  Nice.

After spending the last two days cleaning my office, my files, my email inbox, answering questions and updating my To Do List I was literally bored out of my mind.  Luckily I brought my gym bag and hit the gym in the afternoon to do a few miles.  Not a bad way to pass the time and welcome the New Year.

Climate Control

Ahhhh...another winter night running on the treadmill. I decided to hit my work's gym again last night vs doing the 4.5 mile Tuesday Night Run.

I wanted to run earlier and the bonus was enjoying my run from the comfort of a heated gym. Surprisingly, I am actually enjoying the treadmill. The downside is that I mentally max out at 4 miles. I just can't seem to make myself go further on the treadmill.  The upside is that I can do some speed work with ease and obviously don't have to bundle up to protect myself against the freezing temps.

I heard there is more cold/rainy/snowy weather headed this way.  Great.  The gym looks more and more appealing.

More indoor sports

I decided to check out my office's fancy new gym and guess what?  It's actually kinda cool.  I did a nice 3.4 miles at a nice clip.

The equipment is very nice and since it's a holiday week it was pretty empty.   That will all change next week when the hardcore gym folks are back from vacation and all the New Years resolution folks invade.  For now...I'm gonna enjoy the fancy treadmills instead of braving the chilly outdoors.

New kicks

 I finally picked up a new pair of running shoes.  You are supposed to swap out for a new pair every 250-300 miles and I could feel my feet begging me for a new pair.  Luckily I get a discount at the running store so the sticker shock was not as bad as it could be.

No big change for me.  I'm sticking with what works --- my Brooks Trance 9's.  I LOVE them. 

My new shoes are so clean and spiffy.  You know...now I don't want to get them dirty.

Squish Squash

I am so glad that we were able to get out and finally hit the pavement. All this bad weather has really done a number on our training! My first race of the 2010 season is just weeks away and my mileage is totally off.
Must get the miles in!

A handful of us gathered for a 9-mile run this morning. As we psyched ourselves up to press out into the drizzle, we watched the earlier group come in from their run. They were soaked --- head to toe. Nice. Nothing worse than soggy socks and cold water squishing between your toes. Seeing them crushed our spirits a bit. The good news...temps were in the mid-40's. It felt like a heat wave!!!

We had to make mid-run modifications to our route in order to adjust to roads that were not as clear of ice and snow.  The end result was that we only ran 8.8 miles. 

We headed up Connecticut Ave (hello National Zoo and Cleveland Park) until we found a cleared road that dumped us into Rock Creek Park and then we proceeded to wind around the park. It was so quiet and pretty. The melting snow is doing a number on the creek. It looked like a narrow raging river. We even saw a few smaller toe paths washed out.

As always, our return route includes a substantial hill that we must climb in order to jump out of the park. I secretly love the hills. Don't get me wrong...they are HARD, but there's such a sense of accomplishment to see the hill(s) in the distance, start your climb (one-foot-in-front-of-the-other), breaking it into smaller segments, having the mental discussion with yourself to "just keep going" and pushing yourself to make it to the top. Sometimes the hill wins...sometimes it's a tie...today I kicked it's ass.

On the run today, one of the topics was triathlons. Apparently the shorter ones are really short distances and there was some interest in checking one out. Heck...I'll try anything once.  We'll see.  Gotta focus on these races first.

Another week closer to double-digit Saturdays.

Indoor Sports

Man...this snow has really put a damper on getting my miles in!  Of course, all the holiday cheer --- parties, luncheons, happy hours, impromptu champagne toasts, etc --- have not helped.

All of our regularly scheduled runs have been canceled over the last few days due to the blizzard that hit the east coast.  Beautiful, but the icy sidewalks totally suck.

I finally got my act together and dragged my gym bag and ipod to the gym to use the dreaded treadmill.  Surprisingly, it wasn't as bad as I thought it would be.  I did 3.25 miles and felt pretty good about it.  I'm not sure I could run for more than 4 miles on this hamster wheel, but 3.25 miles is better than none.

Since taking pictures at the gym would likely get me locked up, here's a picture of me and my snowman creation.  I was going for a hot Miami-vibe, but alas, did not have the right props.  She instead looks like a tacky geriatric Florida snow-bird. When left to my own devices...without sufficient entertainment...this is what happens.

Crazy 8's

Another Saturday long run down. We wrapped up another 8 miles --- the same route as last week. We started in Adams Morgan, dropped into Rock Creek, around the Lincoln Memorial and then back.

I had a very good pace for 75% of the route. The back end of the run was a mess. I completely lost steam. I left hungry and a bit weak. That's very unusual for me. I usually have a strong finish. By the time I got to the nasty three-part hill at the end of the run I was really hurting. I pushed myself to run the whole thing --- but it was messy.  I need to eat more.

Oh well..at least I got the miles in.

I heard from our head coach that we're going to plateau a bit at 8-9 miles to make sure everyone is comfortable at the distance. I did note that we started out at a pretty aggressive mileage and I don't think everyone was ready for their first training run a few weeks ago to be five miles. That's pretty intimidating for newbies.

After my run, I spent time talking to the guys at Fleet Feet about my gear. They confirmed that I need to layer more and ditch my fleece jacket. I ran with a light fleece b/c I was so cold, but I learned that the fabric is built for comfort vs venting heat. It's gotta go.

Papa Fenty, the patriarch of the store, also spoke to our group about his running philosophy and winter running tips. He's incredible --- very zen. He's also an incredibly accomplished ultra-distance runner. I was looking at all his race photos on the wall --- including some from the 80's when he ran Western States 100.  Impressive.  For those not familiar with the race, check this out --- the race:

"takes place on trails in California's Sierra Nevada annually on the last weekend of June. The race starts at the base of the Squaw Valley ski resort and finishes at the Placer High School track in Auburn, California. Runners climb a cumulative total of 18000 feet (5500 m) and descend a total of 23000 feet (7000 m) on mountain trails before reaching the finish. Because of the length of the race, the race begins at 5:00 A.M. and continues through the day and into the night. Runners finishing before the 30 hour overall time limit for the race receive a bronze belt buckle, while runners finishing in under 24 hours receive a silver belt buckle."

Papa Fenty explained that the marathon was once thought to be the maximum distance a person could run, but in fact there are greater challenges out there --- and he is available to talk to anyone who gets a bug to do more.  That just sounds nuts...but then again...doing a half marathon sounded nuts eight months ago.

In a perfect world, I will one day conquer the marathon, attempt a sprint triathlon and then go for the ultimate...the Iron Man Hawaii.  I know someone who has done the Iron Man...twice...and survived.  Now that would be a serious accomplishment.

Not a stellar week

My schedule this week has sucked. I've really missed the mark getting my miles in this week.
Granted...it's been a very cold week (running in 32 degree weather), but I aspired to get the miles in.

Last night is a great example. I took a last minute call at work that got me out the door later than I expected, then the metro was slow and then I wasn't exactly sure where my meeting spot was for the new Thursday night run. I literally just missed linking up with my group. I sadly dragged my bag behind me and got back on the metro and went home.  Such a Charlie Brown moment.

Trudging along

I wrapped up my route in the chilly December evening. Glad to have gotten my 4.3 miles in, but was trudging along.  I just really wanted it to be over.  I wasn't happy with my pace in the moment,  but was surprised that it was faster than I thought it was.

I was outfitted in full cold weather gear today --- gloves and hat included.  I also wore my new running tights and I'm not thrilled with them. I'm a bit short and these pair are a little longer than I would like. The zippers at the ankle are bugging me a bit and for some ridiculous reason they also are a bit low-riding. Who the hell thought that was a good design decision????  Just call me Shakira.

Waaah...waaah...waaah.

The weather outside is frightful...

A bit late catching up with what's been going on.  Last Saturday I had an interesting long-run.  All I have to say is --- there is a fine line between dedication and insanity.  That being said, I always like to remind myself that while everyone else was snoozing...I logged 8 miles.

A good group of us met in Adams Morgan to head out for our 8-mile loop.

It was COLD and the freezing rain did not make it any better. It started snowing as we finished. I would have preferred running in the snow vs the freezing rain.  The wind was quite brisk and as the rain started steadily coming down rain was flowing off the brim of my hat and my legs were feeling numb.  The thing that really bugged me was when my shoes and socks finally got soaked.  Yucky feeling.

The run actually wasn't as bad as I thought it was going to be. Good pace and I made a new friend to chat with.  Bonus! 

When I got back to the store I changed into dry clothes and was shocked by how wet my clothes were.  Brrr.  I was so cold that when I got into my car I was shivering hard for a couple minutes.

Note to self...get a good waterproof running jacket ASAP!

Stronger

Nice workout tonight with the Sarg.  All strength training...all the time.  Crushed arms and abs tonight.

Super fast

I'm not super fast...the group I'm with now is super fast.  There are lots of marathoners in our group and they zoom through the run.  I heard a group talking about how their Saturday SLOW pace is a 9:30 minute mile.  Seriously...that's my FAST time! 

I'm definitely faster this season vs last season...but I'm still left in the dust among this group.  Oh well, there's always something to aim for.

Doing it in reverse

I did a short 3 mile route around the neighboorhood this morning.  I headed out on my regular loop, but in reverse this time.  Gotta mix it up a bit.  This route meant that I avoided the killer hill that I usually hit at the end of my route.  Since I still had some steam at the end of my run, I decided to tackled a different hill.  Not exactly sure why I was looking for the punishment, but know that any extra hill work I do will benefit me in the long run.

It was a bit chilly when I first headed out, but happy that there was no rain.  Nothing special to report...just happy to get a jump on the miles that I am scheduled to log this week.

Coach Ellen gave us all a weekly training schedule that notes how much mileage we should tackle each week.  I'm going to try and keep up with the proposed schedule...but it looks a bit challenging.

Cruising along

This morning we headed out for a 7-mile loop.  It was a wonderful run!  We started out of Adams Morgan, headed up Connecticut Ave past all the churches, dropped into Rock Creek Park, headed to the zoo, up out of Rock Creek Park and on to Adams Morgan.

I LOVE this route!!!  It was so quiet, the leaves were all swirling around us and the water was rushing along the creek.  It was like a dream.  A truly perfect day --- but for the chilly weather.  After 2 miles, you warm up enough that you stop feeling so cold and are able to give yourself completely over to the experience.

I had a great run.  It was truly perfect.

The end of this route is the same killer route that I did last season out of this location --- the one that ended with a killer run up Adams Mill Road.  Talk about a serious vertical ascent.  This is the same hill that crushed me last year and caused me to give before I got to the top.  I still hear Coach John yelling down at me last year to correct my posture, pick up my feet and keep it moving.  I recall wanting to launch a string of curse words in his direction that morning.

This time, as I rounded the corner and started my ascent I knew that I was not going to let Adams Mill Road get me.  I attacked the hill in segments which made it more manageable.  Don't get me wrong --- it was hard and my legs were screaming at the top, but I ran the whole way.  I OWN THAT HILL. 

Dear Adams Mill Road...I hope to see you again...real soon.

Gooble Gooble

I set a goal of finishing the Trot for Hunger 5k within 30 minutes...and my time was 29:51. Woo hoo! That's a 9:37 pace.

Very happy to be under a 10 minute mile pace!  I finished 157. Not sure if that is my total finish place or my place among all the women who participated.  Either way...it's pretty sweet!

The morning was a bit chilly and very foggy. We got to the starting line 30 minutes before the start. I was surprised by the crowd --- close to 3,000 participants.
Having learned my lesson, I pushed toward the front so that I would not waste time weaving around slower runners or walkers.

I didn't really warm up before the race and definitely felt the negative effects of that decision. By the time I got to the 1.5-2 mile mark, I was warmed up and ready to roll. I was surprised to see a friend from running club working the half-point water station. That was a nice surprise and a great boost.

On the loop back I just pressed forward --- pushing one foot in front of the other and kept my eyes open for the finish line.  I actually noticed that I was passing a good number of people on the back leg of the run. 

200 yards from the finish, I looked at my watch and realized that I was going to finish very close to my 30 minute goal.  That piece of news kept me moving toward the finish.  As I crossed the finish line I was greeted by a life-sized turkey giving runners a high-five.

Not bad for my first 5k.

The Tin Man

Man...I feel tired and wish I could crank some WD-40 into my joints this morning.  I think a combination of working out with Sid on Monday, Tuesday's run and staying up last night to make an apple pie for Thanksgiving dinner has led to a very tired and tight runner this morning.

The 5k should be interesting.  I read that there should be close to 3,000 people participating this morning.  That's a lot of folks for West Potomac Park.

Stop slacking

 

Another night time run in the misty...sorta chilly...sorta yucky weather.  I had a pretty good run.  This is a very fast group.  Lots of former athletes getting back into the groove and folks who have done distance running in the past.  None of my buddies were able to come tonight.  :(

I had a fine run.  I realized that I was completely coasting and not pushing myself.  I need to keep pushing myself.  The key is for me to find a fellow runner to use as a target throughout the run.  When I don't do that (like tonight) I just fall into step with whomever I am running with and hang at their pace...which is not always a good thing.

I know that the key to picking up my pace is to do speed work.  Unfortunately, the weekly track practice I did last season was canceled while the club looks for a new site for us to use. 

The club uses another track, but that it is dominated by the masters/elite runners...and they do not welcome novices like me.  I planned to just crash it and tell them to f*ck-off, but was told by reliable sources to stay away.  They'll literally torment you if you try and share the track with them.  Yikes.  I guess I'll pass on that.  I'm hoping to try and find a way to do some speed work on my own.  We'll see.  Speed work is hard and boring.  Hard to get excited to hit the track on your own.

Ladies Choice

I arrived to an open menu --- I could do whatever program I wanted.  I decided to concentrate on core and upper body since I have to run tomorrow.  As usual, folks like to push the limits with me.  Wowzers...I got my ass kicked tonight.  Lots of variations on planks tonight --- on forearms, on hands, on the push up bar, elevated one hand with dumbbell rows,  and the dreaded two laps of bear-crawls.  My arms were literally shaking by the end.  It's a miracle that I was able to carry my work bag to the car.

As always, I immediately forgot how bad it all was the moment I walked out the door.

The most bizarre thing about this running thing is that without really focusing on it, I started dropping weight or more likely just started toning up.  This is going to sound odd, but other folks really noticed before I did.  The trainers at the gym today were quite surprised by the difference.  I guess that's what happens when you don't come in as often!

The funny thing is that I never got into running to drop weight.  That would have been a depressing reason to start...more like a job vs fun.  I really just wanted to see if I could run 10-miles and then got a bit hooked to try and run more.  In some ways, it's all similar to the days back in college when I got back into swimming and swam close to five days a week before class for a year.  It gets a bit addictive and the positive health results are just an extra plus.

A little preview

I found a youtube clip of the Miami half marathon course.  I wish I could slow it down so that I can better appreciate the course, but something is better than nothing.



There's one thing I do know...I'm looking forward to mile 5. That's the beginning of the beach front run in Miami Beach. Overall, it's such a very flat course. Will be interesting to see my time vs the hilly Baltimore course.

During Saturday's long run, I was running with a marathoner who was training with us as she got back into shape from taking a season off. She told me that Baltimore is one of the toughest courses in the nation because of all the hills. She was shocked that I would pick such a hard course for my first half marathon. Who knew?!

Urban Running

Today was the first day running at my new home site in Adams Morgan, courtesy of Fleet Feet. I ran out of this area once last season and definitely preferred the routes around Georgetown.  Unfortunately, the Georgetown location is only available for those training for the marathon this Spring. Bummer.  Hopefully, over the next few months my opinion will change.

This change also means that I change coaches. Nothing wrong with a little variety, just hope it's as good of an experience.

Since I wasn't as familiar with parking in Adams Morgan on Saturday mornings, I started out early...and of course...got there WAY to early. Oh well...early is always better than late.

After lots of preliminary information from the coaches we headed out for a 6 mile up-and-back through Rock Creek Park, to the Kennedy Center and back.

It was a good run. Still getting used to the cold and more importantly working to try and keep the pace slower. It's such a hard thing to pull the reigns back, but I know that's the key to the Saturday long run.

 The hills in Rock Creek and around Adams Morgan are incredible! They definitely break your spirit --- especially since you climb them at the end of your run.

I've made a goal to conquer these urban hills by the end of this program.  They better watch out...I WILL own them by Spring-time. 

Always a smart ass

To my surprise, when I opened the first newsletter from the SunTrust training program I saw myself in the corner of one of the shots.  Mark decided to modify the photo just to be a brat.  He's so nice!

It'll be interesting to read about the training, tips and how folks are doing.  Apparently there are training sites in DC, VA and MD --- all working on preparing for either the marathon or half-marathon.  Looks like a very big group when you look at all the sites.

Nightlife in the big city

Another Tuesday night run down! Here's a pix of the beautiful Washington Monument thst I took on the way home.

The group definitely tripled in size since the winter training program started. Lots of faster folks are here --- marathoners and half-marathoners --- but I'm happily trotting along.

I had a good run. My goal this season is to more consistently finish the longer distances in the 10-ish minute per mile zone. Onward and upward!

 One funny story.  Everyone talks about the huge rats you encounter while you are running through Georgetown at night.  We heard some rustling in the grass twice on our run.  The first time, I'm sure it was a family of rats running around.  The second time, the rustling ended up being a guy taking a leak in the bushes by the C&O Canal.  Nice!

Reconnecting

The first day of winter training is finally behind me! It was so nice to see so many familiar faces --- both coaches and trainees.

Both the marathon and half-marathon training groups met in Georgetown this morning at 8am to get the official welcome, break into groups, meet the coaches...and of course get our training t-shirts.

I am so glad I decided to stay with the half-marathoners vs moving up to train with the marathoners. We did a flat 4.5 mile up and back on the Capital Crescent Trail. The marathoners did the same trail, but extended it to 8 miles. 8 miles on your first day!!!! Holy cow.  Here's a picture of Fletcher's Boathouse --- the half way mark of our run.

I had a pretty good run. It was sprinkling at times and once you got rolling you started peeling out of your longer layers. Lots of interesting conversations on the trail. Great way to catch up on the gossip.
I'm trying hard to run the Saturday long runs at a slower pace since it will ultimately be beneficial in the longer term, but it is hard.

All in all, looking forward to winter (brrrrrrr) training. GO TEAM!

I don't like cold weather

The weather turned to shit today --- rainy & cold.  I definitely prefer to run in the glazing heat.  I'm no fan of this winter chill, unless I can enjoy it from the comfort of the indoors.

It was too gross and dark to go out for a run tonight.  I felt guilty just lounging around after work and decided to just do 30-minutes on the elliptical machine.  I guess something is better than nothing.

I better toughen up.  I have a whole winter to deal with battling the elements.

Keeping committed

I was glad to actually make the Tuesday night run yesterday evening. Work was busy and I was worried I wouldn't make the group.

As I quickly changed in my office, hustled through the metro and jogged to the meeting spot, I had to laugh. The old me would have bagged this in a heartbeat. Who runs...to a group run??  Though I still have that little voice that tries to convince me to be lazy, I've learned to ignore it a little more every day.

The run was good and the weather was unseasonably warm. We did a little over 4.25 miles tonight.
Our group is pretty small right now since the official winter program hasn't started yet. It should bulk up starting next week.

Though small, it's a fast group (well under 9-minute milers) and I finished dead last tonight right behind another runner....which actually doesn't bother me at all. Just like back in the days swimming laps during swim team practice, the best place to be is in the chase position. You can't get better if there's no one out front just out of your reach.

Maybe I need a visitor's badge

I've been away from the gym for so long.  I took some time off, got a bit lazy and was saving $$ by working out alone.

I had a good workout with Sid tonight.  I surprisingly had not lost as much strength as I thought.  Glad to to get some time in before the winter training program starts this Saturday.  I heard we are doing 6 miles the first day.  Ouch.  What happened to easing back into it??

A change of scenery

Since it was in the 70's today and too beautiful of a day to spend it on a solitary run, Mark & I decided to hit the road and head south to Calvert Cliffs State Park.

We hiked the relatively flat 1.8 mile beach route out to the Bay.  Here is a pix from the half-way point along the marsh.  Very beautiful.

We decided to take the longer 3 mile route up and above the beach back to our car.  It was surprisingly hilly the entire way back.  The path was covered with leaves and the crunching under our feet clearly kept any local animals at bay.

I was most surprised by all the signs on this route regarding hunting --- how the path was a "safe zone", no target practice was allowed and that orange hunting gear is required when you step off the path.  Hmmm...as if a stray bullet would know to stop when it flew near the path.

Dreadmills

I just don't get it.  How can folks consistently run on treadmills??  They are horrible.  I forgot to bring cold-weather gear to Boston the other day and ended up running a few miles on the hotel treadmill.  One word...yuck.  I was so happy to get off that thing.

Back to Tuesday's at Iwo Jima

Got a bit busy at work so am just catching up on some entries.

I was so happy to be back with the Tuesday night crew over at Iwo Jima. The group has thinned quite a bit since the Army 10-Miler training program ended and the National half-marathon has yet to begin.

I was thrilled to be back out there, but definitely feel the effects of not being with my regular group. Running alone makes me lazy and my pace definitely suffers. I was happy to have someone faster than me push me on this run --- though she may have been kind to slow her pace to let me keep up. Either way...was very grateful.

Looking forward to more Tuesdays...though I need to pick up some winter gear. Short-sleeves just ain't gonna cut is much longer.

Getting back in the groove

I decided to jump back into running this weekend. 

I feel like I've taken a huge break...but it really has been only a week.  Trouble is, when I'm left to my own devices...I am very LAZY.  I can't seem to log more than 3.5 miles in a single run.  I definitely need to get back into the groove and running with the Road Runners.  They help to keep me honest and dedicated.

I ran 3 miles on Saturday morning.  It was tough to find a moment when it wasn't raining.

I ran 3.5 miles today.  It was a perfect Fall day...beautiful...crisp...lovely.

ISO...running

It has been so strange to be living without a scheduled workouts.  I really miss it.

The winter training season begins in early November.  I am looking forward to getting back into a groove.  Looking forward to setting a goal and meeting it.  Not really looking forward to shivering in the cold.

My plan is to train for the National half marathon here in DC that is held in the early Spring.

I also have been eying the ING Miami half marathon.  I think it would be fun to be in another city --- especially being in Miami during January.  We'll see.  I still have to properly register for the National marathon.

I hope to get some miles in tomorrow...but it looks like it's gonna rain.  Soggy shoes suck.

More from Charm City

Here's a photo of coach Katie and Andrea, a fellow Army 10-Miler trainee. This was taken minutes from the starting line.
Coach Katie trained us hard for Army and we clearly benefited and were then able to conquer the Baltimore half-marathon.

I now know why all that hill work was so important. I will try not to complain about hill work in the future!!!

The DC Road Runners RULE!

Holy Cow --- 13.1!!!!

I am in shock. I actually did it. I completed a half-freakin' marathon!!!! Insane. Charm City was good to me. 

I finished better than I thought. My time was 2:30:43 --- that's an 11.5 minute mile pace.  Below are my stats:

I have been sick for the last two days and believe the combo of antibiotics, rest and the adrenaline during the race made a big difference. I feel so much better...tired...but not sick.

Now for the details.

We got to Baltimore just as the marathon began. I felt bad for the marathon runners who got stuck in traffic and ended up having to run from 95 to the start line. That's no way to warm up!! So glad we got there early.

I finally found the line-up for the half-marathoners right in the Inner Harbor and was happy to also have found two of my fellow DC Road Runners. It was key that I brought my cell phone to the race!

I ended up sneaking up to the wave 2 section and started the race from there vs further back in the pack. It was much more chilled in this section and not as crowded.

We started walking to the start line and BEFORE we got to the start line, the wave of runners started running. The last thing I wanted to do was give this course any extra running, but peer pressure got the best of all of us and we started running.

What a fantastic start --- cheering fans (I even saw my family as I crossed the starting line!), music and confetti being pumped into the air! It was like the Super Bowl!

I knew this would be a challenging course and it didn't disappoint. The hills started within the first 15 minutes. Wowzers!

The half marathoners ran for three miles before merging with the marathon runners. At mile 3 for us and mile 16 for them --- we were finally all on the same course.

I did well...clocking 10 and a half min miles for the first 4-5 miles. I then decided that pace was too aggressive and repeated my mantra --- "run your own race."

I chugged along. Lots of time to take in the sites, fans and fellow runners. There were lots of body piercings and tattoos. Big difference vs the runners at the Army 10-Miler.  I also often got to enjoy some music since runners usually had their iPods turned up loud enjoy for me to hum along to a tune or two.

Lots of creative cheering and great music blasting from row houses. Love it! The best fan was the guy standing on his car in a full tiger costume and dancing to the Rocky song, "Eye of the Tiger!"

I was so excited to run up the last hill and experience the Gummy Bear Mile. Nothing like grabbing a handful of gummy bears and then running over the broken bodies of colorful gummy bears as you race down toward the finish.  The Gummy Bear Mile was the signal that we were turning back down toward sea level.  Yay!!!  Thank you Mr. Gummy Bear.  The 400lbs of candy that you doled out was much appreciated. 

My goal was to finish --- any way that I could. I took moments to walk at some of the water stations which was a nice break. I also walked parts of some of the hills at the back end of the course. My ankles/feet were pretty sore and I limped a bit here and there. Luckily, I think I ended up making up time running efficiently down the hills and during other sections of the race.

I was stunned when I saw the sign that said we were a mile from the finish line! As I barreled down the hill, I started to choke-up a bit as we entered Camden Yards. There were wall-to-wall cheering fans lining the narrow path. My family had a great spot and it was fab to see them toward the finish.  Unfortunately, the finish was still a quarter mile way! 

Here I am at mile 13:

I had been looking at my watch since mile 11 and wondered if I could finish in 2 and a half hours. As I entered Camden Yards, I realized that if I picked up the pace and then sprinted, I could make it. Just like the Army 10-miler, I dug down and sprinted it out!

I am thrilled and amazed.

I'm looking forward to training for the National half-marathon.  We start training in November and the race is in the Spring.  For now....I'm taking a serious break and taking it easy.

Leave it to the professionals

Yesterday, I decided to go get a deep sports massage to help deal with the pings and dings I'm experiencing.  I am glad they were able to squeeze me during my lunch hour. 

I got some good advice on what's tight and needs more attention going forward...as well as a set of yoga stretches I can incorporate into my routine.

Ahhhh...I feel so much better.  The rest of my day felt so much better.

Burning it at both ends

Combo of work, the remodel and limited rest are finally taking its toll...and what a bad week for that to happen.

I really wish I had the ability to take a day off this week, but I'm just too busy at work. Ugh

I now wish I had NOT gone to the Tuesday night run last night. I ended up running much slower (4 min slower pace) than normal to hang back with a runner who was new to the route. I didn't want to leave her alone for the 4.25 mile run...esp since it was dark and a bit creepy at times.  My stride seemed awkward at that pace. Though it was a nice thing to do, that decision has caused soreness.

I ended up soaking in a cold bath and then later dumping my feet in an ice bath when I got home. I hope that...plus stretching will help.

Next time...it's every runner for themselves.  Damn Catholic school guilt.

Slow...

I reluctantly decided to participate in the Tuesday night run tonight.  I was worried about doing anything this week in advance of Saturday's Baltimore half-marathon, but figured I might as well just go slow.

This Baltimore race is gonna be a BEAR!  My goal is to use it as a "fun run" and just finish it...anyway that I can...running, walking, crawling, crying.

I'm officially chilling/tapering until Saturday.

Interesting...

Just another day at the gym.  I got a great stretch at the end.  Bonus.

I did learn about a running technique called "Evolution Running" from one of the trainers.  I tried it and noticed a difference.  It will take some time to incorporate it into my regular run...but I'm gonna try.

Mission Accomplished. Hooah!!

I made it. Check it off the list. I completed the Army 10-Miler! My official time was 1:49:48.

The good news is that I qualified for the National half marathon next year. The bad news is that I missed my goal of pacing at 10:30 min/miles.

Talk about a lot of people!!! Hanging with 30k of your new best buddies was definitely an experience.

Now for the highlights and play-by-plays.

Though I got to the Pentagon very early and hit the bathroom early, I ended up feeling rushed before the start.

As I got off the metro, I randomly ran into a friend from high school and then was wandering around looking for the official DC Road Runners tent. By the time I got in line for the bathroom again, there was an EXTREMELY long line. Nothing like singing the National Anthem from the line at the loo. Classic.

Unfortunately, the delay meant I did not spend enough time warming up. Bad move.

I got into position in my group and waited for the start. Since I seeded myself when I just started training and had no clue about my pace, I was way back in the second wave.

Forget being nervous...I was SO excited to get rolling.

We finally got the signal to start walking to the starting line --- which took a good 20 minutes.  That's what happens when you try and get 30k people to move in one direction.

In the distance I saw my 10:30 min pace group.  I jumped over a barricade and wormed my way through the crowd to my group so that I would be in position before the race got started.

Before I knew it...we were crossing the start line and off on our 10 mile adventure!

Miles 1-6 were fantastic. Other than having to deal with the crush of people around me and all the walkers who blocked my path, I was running very well. I was pacing well under my 10:30 min pace for this part of the run. I was thrilled!

...and then the fantasy ended.

I had a bad transition after the 6 mile water station. Grabbing the water, eating energy beans and weaving through traffic was just to much for this klutz. I tripped over some cups and gagged on my beans. It took me a bit to get myself back together and back on track.

The back half of the race was tough. I was bummed to have lost my pace group. I was just fighting to make the 1:50:00 qualifying time for the National race.

The 14th street bridge and related ramps were as much of a bear as everyone says. They are just so long and daunting!

As I crested the hill and turned down toward the Pentagon I looked down at my watch and saw the time ticking away.  I almost always have the ability to dig down deep and find a surge of speed at the end.  I decided to go for it. I cut the corner tight, ran the tangent and sprinted like a maniac to the finish line. Hysterical!

Though my feet hurt like hell, I was thrilled to have set a goal of running this race and achieved it. Go me!!

I hung by the finish chutes stretching and watching everyone come in. What an inspiring experience.
I can't thank the coaches enough for all their encouragement over the last months. My fellow trainees were also critical. I can't imagine doing this without them.

Last, but not least, I gotta thank my family for listening to all my running-club stories and coming out to support me on race day. You can't imagine how fantastic it is to see familiar faces out of the road. Love you all!!!!

Now...who's up for another training program and race???

Good morning. It is RACE DAY!

Three months ago...I thought this was a good idea.  I just love that running shirt.

I woke up at 4:45 AM.  Got my gear on.  Checked my gear.  Ate my regular breakfast.  Rechecked my gear. 

I got on the metro with many other runners...all obviously either still asleep or more likely taking a quiet moment to mentally prepare for the race.

My plan is to get to the Pentagon...hit the bathroom (a couple times --- since I hear the lines are INSANE)...warm up and get ready for the start.

HOOAH!

Twas the night before the race...

I got home from the team dinner and was exhausted!  I gathered all my stuff together for tomorrow's race...including putting my food out for the morning.

I'm going out with my LiveStrong gear.  Hoping the power of Lance will be with me!

The game plan is to head to the metro and grab the first yellow train to the Pentagon.  I should be at the site by 6:40 am.

Tick...tock...tick...tock.

Our last team social

We got together to chow down on some pasta before the big race at an Italian restaurant in Arlington.

It is always fun to see folks outside of wearing their running gear.

I got an unexpected award --- a trophy for best attendance!  A couple of the coaches also passed along some wonderful comments.  One noted that I have made noticeable strides over the last few months.  Another remarked that I was the cheerleader of the Georgetown site.  Very nice and unexpected.

The countdown

It's finally real.  I headed to the DC Armory this evening and picked up my race pack --- my bib and shoe timing tag.  Very cool.

It's very strange to not prepare for a Saturday long-run.  After so many months of early morning Saturday wake-up calls...it is an odd feeling to stay up late and sleep in.

Feeling like a slacker

Tapering before the big race feels a bit strange.  I haven't run since Tuesday.  I skipped the Wednesday track workout and instead just chilled. 

Other than some minor walking, I basically chilled today.

I did learn an interesting fact about the Army 10-miler.  Apparently there is a little hill at the very end of the race as you run up an on-ramp and then head into the Pentagon.  Interesting.  Luckily it's short, but should be interesting at the very end of the race.

Just a little while longer before I pick up my bib, shoe timer and then race day!

Last Tuesday night run...

Man...the seasons changed rapidly.  I was shivering while I waited for the small group of lonely runners to get rolling out of Virginia tonight.

We did our regular 4.25 route.  No one was interested in the further distance --- especially since the big race is on Sunday.

I was sluggish a bit because my workday was a wreck and I only ended up eating a couple bites of my sandwich at lunch.  Nothing like running on fumes!  Nevertheless, I had a nice kick at the end of my run which made me feel better.

Off to bed...and on to another full work day that starts with an 8:00 AM urgent meeting.  Joy.

Being too prepared...it can be a curse

Ah..Charm City.


Mark drove me through Baltimore on Sunday afternoon to get a better sense of the Baltimore half-marathon route. I am not sure if it's better that I know what is in store for me or if I should have left it a mystery.   See Baltimore half-marathon route

Baltimore half-marathon route. I think ultimately it is better to know what is in store.


I signed up for this race before I got into the Army 10-miler and decided (after much encouragement) to just run both races and see what happens. Remind me again why the hell I'm doing this race???!! I keep telling myself...you can do this...or at least walk/run it.

We drove the route and it is very, very hilly...long progressive hills, rolling hills, a steep one and short ones. See Elevation chart. We start near Camden Yards and then run up through neighborhoods, circle back down toward the waterfront and complete the race by running into Camden Yards.
There is a spot halfway through the race where you run around a man-made lake. I've decided that that will be "my wall." I will need to press forward and know that the downward decent toward the waterfront is just a mile away and my legs will be so happy to begin moving down.

I asked some folks who have run the race before for tips. They said it is a challenging course. They said that the city is very supportive and each neighborhood will line the streets and some neighborhoods will create a theme for the runners. Of course there will be bands to motivate us on. The consistent theme for this race (and frankly others) is to run your own race and not get wrapped up in what others are doing. That will be my goal --- stay controlled and consistent.

That's all fine and dandy...but this race still scares the shit out of me...but I know that I can always walk for a little while if I have to. My goal is to run...even if at times it will be a slow, pathetic attempt at running.

Baltimore...13.1 miles of fun...here I come.

Always something new

I worked out with the Sarg tonight.  Good times.  Always good to keep it interesting and different. 

He had me do some challenging stuff tonight --- including one new move that I could not for the life of me master.  I'm gonna have to work on that one.  It's gonna bug me.  I tried 15 times and still could not get it right.  One day...I'm gonna get it.

Off to bed.

Back to the beginning

I can't believe how far we have come! 

We wrapped up our final Saturday long run of our 10-miler training program by completing a 6-mile run along the C&O Canal.  This is the same path we took our very first run of the program --- a brutal 3-miles back in June!  Wow...that was so many miles ago.  According to my mileage tracker, I have so far logged just short of 200 miles over the last three months...200 miles people...that is INSANE!!

It was much cooler this morning.  Many of us were shivering as we waited outside of the store to get rolling.  Coach Katie was on vacation, so we were without our fearless leader.  Coach John led the charge and got us rolling down the path.

Half of our group ran along the dirt path.  I dropped down and joined Coach Elizabeth on the paved path.  I'm too klutzy to be anywhere near a rockier terrain!   I could easily trip over a leaf.

It was a very nice run.  I pushed myself a bit to see how I'd do at a bit quicker pace and was able to finish sub-11 min/mile pace which was nice.  I felt good.  I am hopeful that I can get closer to a 10.5 min/mile pace at race day.  We'll see!  Talking about pace, I heard one of the coaches talking about her training for the New York City marathon.  She has a goal to hit sub-8 min/mile pace.  Wowzers. 

It's so funny that many of us were talking about how 6-miles was a nice break given our recent distances.  Who would have ever thought something as nutty as that would ever come out of our mouths!!!  I still remember how pissed folks were (including me!) when we accidentally ran 3.25 vs 3.0 miles during our first Saturday long run.  3 miles...that seems so normal now.

Aside from just doing the miles, your head is such a critical part of the entire process.  You have to be mentally strong to keep going when your body starts crapping out, something feels sore or you just don't feel like running anymore.

I do think that in addition to guts and just digging down deep at those tough moments, so much of this has to do with the repetition and stressing of your body into understanding the distance and what needs to be done.  Your arms and hands get into position.  Your legs move into autopilot.  You get your breathing under control.  You focus on your posture.  Your feet adapt to the pounding because they are building on the stress they experienced during the prior week's long run.

When it all goes according to plan...it's a beautiful thing.

A little misty

I did a short 2-mile loop around the neighborhood just so that I got some more miles in this week before Saturday's taper run.  Definitely cooler and a bit misty outside.

Tick tock...another day close to the race!

Just logging the miles

Since we are heading up to the Meadowlands tonight to see U2 (I am psyched!!!!), I will not be able to attend track practice.  I decided to head out this morning for a short 3-mile loop around the neighborhood. 

I proudly rocked my Army 10-miler training shirt ("I run this town").  Whoo hoo!

The run was relatively uneventful...expect I was a bit mentally lazy.  I was definitely slacking off and not pushing myself as hard as I could. 

Either this will have the positive affect of pushing me forward at the race by having the confidence to run faster and meet my goal of a 10:30 min/mile OR I will remain at my comfortable/conservative speed of 11:00 mi/mile.  Only time will tell.

It's the little things that can get you

Tonight I started out quite well and then I just got a bit lazy at mile 3 of the 4.25 mile run. I picked it up towards the end to make up for being a slacker.

With sunlight fading into darkness faster each day, we are all adjusting to our new environment. Running in the dark definitely has it's pluses and minuses.

The pluses are the cooler weather and feeling of calm as the city slowly sinks into their evening routine. Note: the tourists are out regardless of the time.

The minuses are having to be extra mindful of cars, freaky folks lurking in corners and small obstacles that could cause ankle injury.

Exhibit A --- as I rounded the corner in Georgetown I didn't see a rock in my path. As my foot hit the rock I felt my ankle twist to the side. Images of crutches and cheering from the sidelines on race day flashed through my mind. Luckily I caught myself and I was able to walk it off without any injury. That was a close one!

On a tragic note, as I ran up to Iwo Jima I noticed that the road was closed and the night was filled with the flashing blue lights of police cars. Cops in vests and flashlights were directing traffic and the road was a mangle of cars.

We learned that a pedestrian had been struck. I later heard that the pedestrian died.

Mission Accomplished!

I did it...in training that is!  I ran 12.75 miles today!!!


We finished our final long run of the training program.  Next week we begin to taper in advance of the race on October 4th.

The goal today was to run slightly more distance than 10 miles and also to run many of the streets of the race.

The added bonus for me was that I had to get in a little more distance so that I am prepared for the Baltimore half-marathon that is scheduled for the following Saturday.

I couldn't sleep in advance of the big practice run.  I got up early to hydrate and eat.  In the darkness I embarked on my trip to Georgetown.  It is surprising how many people are awake and training at 6:30 in the morning in the DC area! 

Before our regular training run, I got out and ran a mile over the Key Bridge and into Virginia.  The purpose was to stress my feet and muscles today by being on my feet for close to 13 miles so that I would be more comfortable at the half marathon.  The 1 mile run had another benefit.  I think it really helped me to properly warm up and then stretch in advance of the longer training run.  The result was that I had a GREAT training run.  I felt fantastic!  I was sore of course from being on my feet that long, but I was thrilled to have made it.

The weather was fantastic.  I can only hope that race day will be as nice.

As I ran around the DC-area, I was again reminded how lucky we are to live here...surrounded my so much history.

After all these weeks, there is nothing more I can do to prepare.  I am focused on not getting sick or hurt over the next two weeks.

Getting ready to peak

Tomorrow is the big day.  We are peaking at our max mileage tomorrow.  The goal is to knock out 11 miles tomorrow.

I have been told to try and do 12 miles tomorrow by coming in early and knocking a mile out before our group run.  The goal is to get closer to the half-marathon distance so that I will be able to survive the race in Baltimore.  Getting nervous about that one.

Better urn in and get some sleep.

Plan B

Well, we did not anticipate the upcoming Jewish holiday interfering with our Wednesday night track practice.

After fighting traffic out of DC and getting to Arlington, a police officer told me that the track was closed due to a high school football game. Ugh! I had fought traffic to get to the track and was dressed and ready to go.

Luckily, the coaches instituted a Plan B that involved running through the very hilly neighborhood and doing "hill repeats."

We started out with two loops through the neighborhood to warm up and then found a long hill that had the added benefit of having a noticeable additional incline at the top. It was a very deceiving hill. It kicked your ass as you neared the top!

We ran the hill a handful of times. It was a challenge, but we all appreciate that it was good for us. Frankly, I prefer the hill training vs. the track. The track sucks!

After we finished the hill runs, we ran back to the track and did leg strengthening exercises. Always fun to exercise in front of groups of folks hanging around a football stadium.

My feel-good moment of the night came when I was running the hills. A fellow runner that I have always considered as quite good (she's an 8-8.5 minute miler) ran with me for the last two hills. As we finished the last hill, she gave me such a great compliment. She said that she has noticed that I have really improved since we first started the 10-miler training. It made me smile to actually have someone appreciate the efforts I have made

A little extra credit can be a good thing

What a great run! We wrapped up our Tuesday night run out of Iwo Jima. A handful of us decided to add a little more to our regular 4.25 mile route by running around the Reflecting Pool and WW II memorial too once we passed the Lincoln Memorial.

We thought our extra credit would equal 5 miles vs our regular 4 miles. Throughout the run I kept checking my watch and was surprised that I was running strong, but my pace did not make sense. It seemed slow given what I thought the total distance was. We found out once we wrapped up that our total distance was actually 5.86 miles! That helped to explain our pace!

With the welcoming of Fall, the nights are darker sooner. It is nice to run when it's cooler and downtown DC is beautiful at night, but the danger is being careful crossing streets and being more watchful of unforeseen obstacles --- like bumps and cracks in the sidewalks. Don't want a twisted ankle before the race.

I felt a lot better tonight vs Saturday's run. I think the two day break from running was a significant factor.

I also think I found my mid-run snack ---- the Sports Beans (see http://www.jellybelly.com/Shop/ProductDetail.aspx?ProductID=98482). They don't upset my stomach and the taste isn't bad.

I was talking to two of the coaches tonight about the Army 10-Miler race and they have set a goal for me to run a 10.5 minute mile pace throughout the race. Coach Rachel will be the pacer for this time and my goal will be to stick with her the entire way. That's a bit faster than my Saturday long run pace, but they are confident that a 10.5 minute pace should be attainable for me. Okie dokie.

The Tin Man

We wrapped up another 10-miles on Saturday morning.

We ran out of Georgetown and headed onto a new route through Rock Creek Park. I was surprised that a good portion of this route was similar to the route I ran with the Adam Morgan runners a couple Sundays ago.

We headed through the park, past the National Zoo and turned around at the Mill.

Though I finished the distance in 1:53, I had a tough run. I had a nagging stitch again, which was more of an annoyance than anything else. The more troubling issue was feeling sore --- my left IT Band was really bugging me.

I tried speeding up to lengthen my stride for a few minutes thinking that would help (it didn't) and I tried stopping twice to shake it out (it didn't work either).  Stopping just got be further behind my pace group.  Heading down the hills were not fun at all with my leg feeling sore.  Ugh!

Between miles 7 and 8.5, I just wanted to stop. I ended up slowing down my pace substantially just so I was sure to finish vs giving up and walking.

I seriously felt like the Tin Man and needed a can of WD-40 to loosen myself up.

There is nothing more frustrating then when a body part starts giving up on you. I definitely had my head and heart into it --- my left leg was just failing me. Once that starts happening the frustration and mental games start. The miles are hard enough without having to deal with that bullshit.

I talked to Coach Katie for awhile after the run for some advice. The obvious answer is always the best --- more consistent stretching after each run. I also need to start using The Stick more. I haven't been using it for the last few weeks.

Separately, Coach Katie was talking to me again about signing up for the marathon training group after we finish the 10-miler training next month. That scares the shit out of me...but the idea of running 10 miles three months ago sounded idiotic at the time. I guess I could always sign up and drop down to the half marathon training group if it ends up becoming too much. There is a BIG difference between running for two hours and running for five/six hours!

This week I'm planning to get my miles in, but will be careful not to create an overuse issue...especially with so little time before the races.

What happens when work gets in the way??

This is a bit troubling...two days in a row when work commitments have impacted getting my miles in. How annoying! Oh well, I guess I have to find a way to pay for my gear.


I hurried home, grabbed my stuff and headed out for a quick 3 miles. I wanted to get out there before it got too dark or started raining. The trouble with that decision was that I was not able to eat or snack before the run. Not good. Oh well. Just glad I got my miles in.

The weather has turned much cooler over the last few days and it takes a bit of getting used to. I recently read about the 10-20 degree rule --- it's best to dress as if it is 10-20 degrees warmer than the true outdoor temperature. I discovered that rule to be pretty accurate tonight. Though it was in the high 60's this evening, I ran in a sleeveless shirt and was very comfortable.

Looking forward to a day off...and then...off to the Saturday long run!

Encroachment

I missed track practice tonight due to an unexpected work conflict --- a.k.a. a two and a half hour video-conference at the end of the day and follow up discussions. Good times.

I'll have to make up those miles tomorrow night.

Snacking is good

I missed the regular Tuesday night run due to a conflict relating to our home remodeling project. I ended up completing a 3.1 mile run through the neighborhood instead.


The run was relatively uneventful other than a disappointing run up the hill. I was tired and definitely felt the effect of not having a snack before heading out. I faded as I got halfway to the top and had less energy to sprint the final leg home.

Lame! Better luck next time.

It's not rocket science

Day off or not, with so few days left before the race, I knew I had to drag myself out of bed this morning and get some mileage in.

I headed out around the neighborhood for a 4-mile run that incorporated part of the University of Maryland campus.

The weather was cool and overcast. I thought at any moment the skies were going to open up and dump a soaking rain. Luckily that never happened.

So...I'm getting the mileage in, but I really also need to start focusing on my speed/ pace. The weekly track workouts are definitely a key to increasing my speed, but I feel like I need to do more than just work on this once a week.

I have consistently been one who seems to hold back a bit during my runs. I believe that it all has to do with being nervous that I won't have enough steam to finish the distance without holding a little back. Sometimes I don't even realize that I am doing it, but once I am a mile or two from the finish I seem to have a kick of energy that motors me home. Somehow I need to tap into that earlier to see how much kick I really have.

It's not rocket science...you have to practice running faster...in order to actually run faster!

Today I tried to push myself faster throughout the run. I did have some IT band soreness --- same nagging left leg --- that appeared around the halfway point, which sucked. Even with some soreness, my time was pretty good --- I kept it in the 9-minute mile zone. That's really good for me! I need to find a way to stay closer to 9 more consistently. Practice makes perfect, I guess.

10 is the magic number

After weeks of wondering...I finally made it. I ran 10 miles this morning. Go me!!!!

All the DC Road Runner 10-miler training groups got together this morning and we all ran an out-and-back out of Bluemont Park in Arlington. What a beautiful setting. We were quite the pack as we got rolling. Nothing like 40 some folks running down the trail. As everyone settled into their pace groups, we definitely spread out.

Though I'm thrilled to have completed the 10 miles, I had a so-so run. I have been testing different breakfasts and mid-run nutritional supplements. I can say that my combo today isn't gonna work. I felt sick from mile 4 until the end. Terribly upset stomach. Yuck!

Our route was a mix of shade, full sun, flats, rolling hills and a couple wicked inclines. The double incline at miles 4.5 and 5 were especially enjoyable.

Though I brought my own water/gatorade mix today for the run, I was hitting it pretty hard during the run. Needless to say, I was thrilled to grab water at the drink station our group set up at the 7.5 mile mark. Everyone was stopping. It was so hot and the rolling hills/inclines were having an effect.

The one thing I think I realized today is that I am a salty-sweater --- which basically means I lose more sodium when I run vs the average runner.  It is possible that though I was drinking today, I was not in proper balance and it was also making me feel a bit sick.  I need to be more aware of my sodium intake (making sure I have enough) and ensuring that I am hydrating, but not overhydrating.  Geez...this is a lot to keep track of!

All in all, I'm glad to have the 10 miles behind me and am looking forward to making some adjustments.

The next dilemma is what to do about the Baltimore half-marathon. I signed up for it when I couldn't get a bib for Army. Now I have both. I planned to defer my Baltimore bib to next year, but haven't dealt with it yet.

One of the coaches and some of the runners were telling me to just do both races --- they are a week apart. That scares me.

In order to do both races, I would have to add some extra mileage over the next few weeks to ensure I make it. I'm leaning toward doing both.

Worst case scenario --- I race Army so that I can get a qualifying time for next year's National half-marathon and just do my best at Baltimore. Treat Baltimore like a training run.  If I have to walk some...then I walk some.

Other than putting in the miles...I just need to make sure I don't get hurt between now and then.

RoadID

After this week's news about the jogger who was struck by a metro bus while crossing the street (see http://www.wtop.com/?sid=1754511&nid=25), I am more convinced that it was a great idea to buy a sneaker RoadID.

I heard about RoadID from a friend.  Boy, what a great idea.  It's better than dragging along your driver's license and better than going without identification.

If you are not familiar with the product, see http://www.roadid.com/common/default.aspx.

For $20 it is so worth it.

Yuck

The weather may have turned delightful, but my run tonight blew.

It wasn't that I was tired. My poor run was some combination of maybe over-working my core on Monday at the gym, trying to keep good posture on Wednesday at track practice which put pressure on my core and maybe being a bit hungry. My stomach muscles seemed sore.
.
I didn't want to overdo it today so I only did 2.5 miles. Lame! Since we have 10 miles in our near future, I definitely wanted to get some rest.

I do think my internal schedule got screwed up by running my long run on Sunday vs. Saturday. I usually use my Sunday run as a recovery run.  Instead, I didn't run last Thurs, Fri or Sat and then jumped right into the long run on Sunday.

Can't we all just get along and co-exist?

Today we hit the track. I'm always curious what the expectation will be and I guess I should not have been surprised by the decision.

• 2 lap warm-up run

• 600 meters (that's a lap and a half) at a faster pace; alternating with a 400 meter (that's a lap) recovery --- try that 6 times.

Our total distance was around 4.5 miles.

My faster pace was pretty consistent --- in the 3:20-3:30 minute range. I was happy we pushed our last set and finished at 3:27 minutes. I'll admit that I was so ready to stop at the fifth set since faster folks were already wrapping up their sixth set, but we decided to try and get the last one in. It was mentally hard, but I'm glad one of my running buddies said "let's just do it!"

I ended up walking the majority of my recovery laps vs jogging them. We were given the option to jog or walk the recovery laps. As you can imagine. --- I chose to walk them! Seriously...the 600 meters was hard...especially when you're just running in a circle. I know --- excuses...excuses.

After our workout, one of the coaches said I really need to jog all the recovery laps instead of walking them. Ugh! Mentally that's gonna be tough. All I can do is give it a try.

We wrapped up our laps with some stretching and group leg strengthening exercises. Who doesn't love a couple wall-sits??!!

As for tonight's entertainment, instead of enjoying the marching band during our run we watching a little JV football scrimmage and mini-Dallas Cowboys cheerleaders (white go-go boots and all) practice. Feels like Fall already.

The one interesting story is that a coach associated with Yorktown High School told our coaches that we aren't allowed to use the track for organized runs without a permit. Hopefully this won't be an issue...and if it is...I hope we can find a new home for track practice.

Apparently the neighborhood and school do not want visitors using their track and there was a deal with the county before construction began to bar the gates from folks like us. Drama!

Good thing pedicure season is over

Today we did our regular Tuesday run out of Iwo Jima. According to the GPS, we did 4.23 miles.

Today's unseasonably cool weather was a welcome surprise. What a big difference 15-20 degrees can make!

A few new runners joined our group this evening. I think the guy in the National Track & Field t-shirt wasn't fooling anyone that he wasn't gonna be a speedster.

The run felt good. No drama. I had a good amount of energy left at the end. I'm still not sure what that is. I'm pretty certain I can't run faster throughout the run, so it's not like I'm completely holding back. I think I just get so excited to finish that I get this extra kick. Weird.

Lots of folks were out today --- enjoying a run, bike, stroll or cocktails on the Georgetown waterfront.
A few things of note:

• Unfortunately, I'm not one of those lucky runners who can chat for 4 miles straight. I get tired and lose focus if I talk too much. I can chat some, but am happy to listen or do a mix of talking and running.
  

• Many of the Georgetown University freshman were touring the waterfront today with what appeared to be their advisors. There's nothing like 20+ runners barreling through the narrow waterfront, while the freshman wander around. It was quite a show. It was like Frogger.

• Finally, it looks like I'm gonna lose my first toenail. It doesn't look good. My shoes and socks fit well. It's a product of the miles. Luckily summer is always over. Nothing hotter than a black toenail.

R.I.P. Catherine

The office feels so strange.  I still can't believe that Catherine is gone.  So many emails floating around and folks in corners sharing their stories. 

I'll always remember Catherine with a big smile, causing a scene, laughing so loud that it is almost inappropriate, yelling across a crowded hallway --- "Hey P!!!  Waz up?!!!" and talking about her horses. 

Unexpected News

I expected to talk a bit about a good work-out at the gym that wrapped up with a fantastic set of stretching that felt great, but was floored by some unexpected, tragic news.

While walking home, I saw an email to all Firm personnel that a co-worker of mine with whom I worked with regularly died tragically on Sunday in a freak accident. Catherine died while trying to save a friend who fell out of an overturned canoe on her farm's pond. Catherine was a strong swimmer and it is not clear what exactly happened. See http://www.wtop.com/?nid=25&sid=1752239.

I, like so many, was shocked to hear of this tragic loss.

I worked with Catherine on a number of projects and we had a standing weekly meeting to catch up. We regularly shared insight, firm gossip and just funny junk that happens at work. Catherine was a wealth of information about the Firm, given that she had a 22-year tenure at the Firm that included positions in three major departments.

Catherine had a booming and natural laugh. She was quick-witted, loved a good joke, was the first one to curse like a sailor and give you a good ribbing. I truly believe that the "f-word" was her favorite word in the English language and Catherine always found a creative and unexpected way to weave a good curse word into normal conversation.

Catherine loved parties --- hosting them and planning them. Everyone knew if Catherine had a hand in planning a particular party because they were always a success.

Catherine was an animal lover who especially loved her horses. Her eyes lit up when she talked about the farm and she would do ANYTHING for these beautiful creatures. Catherine rode and showed horses at her Upperville farm and stable. I loved hearing her nutty stories about the horses and we all were excited when Catherine recently --- with much persistence --- was able to add a Budweiser Clydesdale named Big Jim to her stable.

So...as you can see...there will be no stories of sneakers today. Instead, I raise my glass to Catherine b/c for a red-headed Irish New Yorker like Catherine a stiff drink is what is required. No tears, just a good party.

Catherine was an original...an institution. She will be truly missed.

Lions, Tigers & Bears...oh my

9.2 miles down!

Since I had a conflict on Saturday, I ended up running with the Adams Morgan group on Sunday out of Fleet Feet  (see http://www.fleetfeetdc.com/). Nice group and Coach Sasha was fun. We had about 20 runners and numerous coaches on the trail today. The club president ran with us too.

The Fleet Feet location is owned by the Fenty Family --- the DC Mayor's family. Papa Fenty opened the store for us at 7am-ish and set up water, sports drinks and cups. Quite the professional operation. Papa Fenty is quite the character. He's very zen. I guess that's what 35 years of running can do for you.

The Fleet Feet website describes papa Fenty as:  

...our founding father. PHILosopher, businessman, poet, father, painter, runner, husband, cyclist, swimmer, grandfather and yoga and Buddhism student, Phil's interests and accomplishments are too numerous to name in this space but his palmares include some 50+ marathons and ultra-distance marathons including the Western States 100, and dozens of triathlons including IRON MAN in Hawaii. Phil is enjoying semi-retirement, where he is still working 20+ hours a week, training 12+ hours a week and spending more and more of his time with his growing number of grandchildren.

Our goal today was to complete a 4-mile route twice --- running it one way and then reversing it for the second 4-miles. I ended up adding another mile at the back-end and a quarter mile warm-down in order to get in my 9-mile target.

We started out up 16 Street and headed down into Rock Creek Park. We ran the edge of the zoo --- didn't see any critters --- and then up back to Fleet Street. Then we reversed the route.  The route was part street, part pavement, park grass, part dirt --- I think you get the picture.

A few points:

• This was definitely (partially) an urban running experience --- dodging homeless guys sprawled at the bus stop, mentally ill women yelling at invisible people and crossing one too many cross-walks.

• On the second leg, I ended up being between two groups --- which I actually hate.  It's terribly lonely. Not fast enough for the front pack and couldn't go slow enough to hang back. This was a dilemma since I didn't know the route. I had to check the written directions that I had thankfully snagged at the start of the run a few times. Luckily I didn't get too lost. Definitely were a few moments of pondering which way to go.

• The route was very, very hilly. I think I should get EXTRA credit for all the hills. One in particular requires special note --- Adams Mill Road in Adams Morgan. It is a BEAST!!! Forget Iwo Jima or Wisconsin Ave. This LONG, San Francisco-like road --- especially when you hit it at 3.5 miles into an 8 mile run --- is a challenge. It almost broke my spirit. Thank goodness Coach John was there to sweep me up and motivate me to the top.  Since I was not familiar with the route I had no idea when this hill was coming. I unfortunately had just popped a shot-blok into my mouth and as I bit into it, I turned the corner and saw this massive hill. Let's just say I almost barfed up the energy square. It was definitely better running down the hill on the return loop.
  

What do they say --- onward and upward?

Band Camp?

Track practice is always an adventure!

I ended up doing 4.7 miles tonight --- combo of the warm ups and sets.

I ended up doing:

• 1 mile warm up
• 10 laps at 70% speed --- with a half a lap recovery between each lap.  

I ended up finding a new running buddy.  She is a bit faster than I am, which is good so that I can't slack off!

That being said, I do think that we could have run faster today, but for the humidity.  It is difficult to gauge what 70% should look like.  I've heard that you should not be able to consistently talk while running at this pace.  I did notice that we were able to still chat at times --- definitely a signal that we probably were slacking off a bit.

The purpose of participating in track practice is to work on your speed.  The goal is to complete each of your laps at the exact speed so that you are maintaining your speed consistently.  We ended up doing our laps pretty consistently --- 2.20-2.26 minutes each lap.

Sadly we lost track of our laps so we either did 10 or 11 laps.  Yet another consequence of my mind going to mush while running!

We wrapped up our workout with additional leg strengthening exercises imposed by Coach Emily.  Not too bad.  Definitely not as brutal as what's imposed by the folks at One-to-One.

Interesting observation of the day ---

Instead of having to dodge soccer balls while running around the track today, we had the pleasure of listening to music.  You see, a marching band (I guess it was the Yorktown High School Band) was practicing on the field.  They were very, very serious! 

The band manager/director was shouting out instructions, suggestions and quite harsh criticisms to the kids.  They must be serious state championship contenders because I recall there was a threat that they would embarrass themselves during an upcoming competition if they didn't get their backward marching just right. 

The best line of the night was something like --- "you oboes need to get in step!"  Who knew that the oboes were such troublemakers!

I definitely enjoyed the comic relief.

Please pass the crab cakes

Tonight's Tuesday night run was pretty uneventful. After a long day at work, logging 4 miles can be tough. The humidity still makes running a challenge.

There were a number of folks running tonight --- including some folks I have never seen before. Looks like folks are participating in the Tuesday night run now that we are meeting at Iwo Jima.
We did the same 4-mile loop as last week --- Iwo Jima, Lincoln Memorial, Georgetown and back to Iwo Jima. Apparently, this is the official Tuesday run. I hope I don't get bored with the loop.

I felt a bit lethargic tonight, but was surprised that my time wasn't as bad as I expected it to be. My pacing buddy was running injured tonight (she had a bad fall earlier in the week) so we ended up getting separated once we crossed the Memorial Bridge. I ended up running alone for the majority of the mileage...which made it pretty boring.
Without someone to chat with, I had a bunch of time to think or zone out. I realized that I probably need to sleep more, drink more water and likely rethink going to the gym on Monday's. It's tough to do weights and then turn around and run on Tuesdays. Maybe I'll try and move the gym to Thursday's instead.

A few observations from tonight's run:

• Bikinis on the Mall: I noticed that the volleyball courts by the Reflecting Pool were packed tonight. I'm all for getting into your sport with all the right gear, but I thought it was odd that there was a girl in a bikini playing volleyball. Doesn't she know that this is DC...not Southern Cal or Miami? Very strange.
• Ready for my close-up: I'm sure I look like a disaster when I run --- messy stride, sweating, hair flying, visor/hat etc. As I pass other runners I notice that they either are a bit of a mess like me or super-sporty. Given what I am used to seeing, I was surprised when I saw a girl running down the trail who was stylized as if she was filming a sports apparel ad --- cute outfit, effortless stride, no sweat and gorgeous blown-out hair cascading down her back. It was quite impressive. I had to give her a nod as we crossed paths.

• Pass the crab cakes: It was quite an experience running along the Georgetown waterfront as the bars and restaurants were filled with folks taking in the last days of summer. The smell of crab cakes and cigars were overwhelming.

Quote from Runner's World article

The miracle isn't that I finished. The miracle is that I had the courage to start.  ~John "The Penguin" Bingham

So true, brother!

Chugging Along

I logged 4 miles today out of Georgetown. I would say it was just ok. My time kinda sucked. I have a blister on my toe and my left IT Band is a bit sore. Both definitely slowed me down.

I was thankful that there was no humidity this morning, though the sun really was burning down on me...and it was only 8:30am! I was glad to have my visor on today.

I decided to chug along sans an iPod. I figured I should get used to it since you can't race with one. I have to admit that there were moments that I missed the thumping beat of a good song to carry me through a tough point of the run.

Lots of runners and bikers out this morning. All hitting different trails/roads around DC and VA. It was organized chaos at certain points...bike bells, pounding feet and folks yelling, "on your left" or "biker back!!!"

I headed over the Key Bridge, into Rosalyn, past Iwo Jima and Arlington Cemetery, across the Memorial Bridge (took a quick break to snap the photo above), ran around some of the monuments and then headed down to the Georgetown waterfront and wrapped up at the Key Bridge.

I decided to wrap up along the Georgetown waterfront so that I could take on the Wisconsin Ave hill again. That thing is a beast...especially when you hit it at the end of your run! Just when you think you are at the top...there's another few feet to go. By the time I hit M Street I was so tired.

I really need to focus on better stretching of my left IT Band. It's a bit sore after yesterday's run and today probably didn't help.I ended up stretching for awhile after my run today, so hopefully that will help. I bought a foam roller last week and plan to start using it regularly.

The start of a new week...and a new set of mileage goals. This really is starting to take over my life!