What the Doctor Ordered

First of all, thank you all so much for your comments and emails on my last post. I promise that even if I don't reply, I do read everything you guys send me (often more than once!) and truly appreciate it. One of the best things about being part of the running blogger community, is how supportive we all are of each other. So, thank you!

On that note, I promise this will be a much less depressing post than my last one. To be honest, I rewrote that post so many times, I didn't realize how depressing it sounded until Mike told me and everyone started texting me and asking if I was alright. Last weekend was rough. Very rough, actually. But thankfully a very good week followed it and I don't think I will be hitting bottom again. 95% of the time I'm a pretty optimistic person. As Elle Woods would say, "exercise gives you endorphins and endorphins make you happy." Truth, but you can still get yourself down sometimes.

Anyway, here are a few reasons my week turned out better:

1. The weather

Enough said

2. A good set of weekday runs

All of my Tuesday-Thursday runs were fantastic this week. I ended up doing two our four of them on the treadmill (it was actually too hot out at lunchtime at 85 degrees), but finally caved and bought a Spotify Premium membership, so I jammed to that the whole time.

3. Embracing Flexibility

This weekend was another busy weekend with lots of things on my to-do list. I wanted to attempt a 20 miler, continue researching my paper, write 10 pages of said paper, and get some other homework done as well. Leading up to this weekend I felt okay, but on Thursday I was up all night dealing with work stress and it melted into Friday when I started to freak out about getting everything done this weekend.  I was actually sick to my stomach over it on Friday morning and barely got down my breakfast (nothing usually keeps me from my oatmeal). Eventually I made an executive decision to hold off on one of my assignments and leave it for next week. Sure, it would have been great to have done it this weekend, but with a Monday deadline for my paper, that was the priority. After the decision I felt much less stressed and went into Friday night feeling super.

4. My Long Run

Which brings us to Saturday morning. This weekend I decided to do my long run on Saturday. Really, that's how it should always be. I always wake up stressed out on Sunday because I feel like I have a million things to do. Running for three hours on top of it, is just a recipe for disaster (see last weekend). I knew if I wanted to run and do everything else, that I had to run early. I can't be stressed about running instead of doing homework if I would have been sleeping anyway, right? I set my alarm for 5 am Saturday, snoozed it until 5:30, and was out the door by 6.

Right from the start, it was a great run. The sun was coming up. The roads were empty. The cherry blossoms had bloomed and their was a gentle dew all over the river grass. A thick fog enveloped the river, but here and there I could make out the crew teams rowing through it.

This was my first 20 miler in five months (JFK was almost exactly 5 months ago). After such a long hiatus, 20 miles definitely felt a little scary. My past experience has shown me that the first 20 miler of any training cycle is always rough, so I hadn't really been looking forward to this run. Even though I mapped it out, I didn't really pay attention to the mile markers.

Good morning Philadelphia!

Even though I love being close to the trails where we live now, I really miss living downtown. A nice run through the empty 7 am streets was just what I needed.

Since I didn't know the mile markers I just assumed I was going at about a 10 minute pace, which was totally fine. I like to run long and slow for these kinds of distances in training. Even though the run started great, I was feeling fatigued after an hour and a half already. When I got back to the river to head home I checked my watch to try and figure out how fast I had been going. I knew at that point that I was about 6 miles from home and was kind of shocked to see a 2:12, instead of a 2:20 on my watch. Since there is no sense in wasting a speedier-than-I-thought run, I decided to try and kick it into gear the rest of the way home. I put on some tunes, passed a bunch of people, and made it back to my front door 3 hours and 2 minutes after I left. Not the 3:20 I was expecting. I actually remapped my whole run to see if I had run less than I thought, but I didn't. Turns out I ran the first 14 miles in a 9:15 average and the last 6 in an 8:31 average. Negative splits for the win!

After peeling through all my running data, I figured out that not only was this my fastest 20 mile training run, but my fastest by a whole 9 minutes. I've run a fair share of 20 milers (I think 7 alone in JFK training), but they always ended up in the 9:30s or slower. This run was a HUGE confidence booster, especially since a) it was my first in 5 months and b) I didn't really feel like I was trying that hard. I really don't have any plans to PR at the Delaware Marathon in May, but at least now I feel better about trying to run reasonably well.

5) A visit from my favorite person

After such a great morning I had no doubts that day would be fantastic, especially since my Mom was coming up from DC for an afternoon visit. I know I'm almost 27 years old and an adult, but I still feel like a little girl who needs her mommy sometimes. We hung out for a few hours, shopped, ate, and all my stress just melted away. A mommy-daughter day was exactly what I needed.

Plus amazing goat cheese salad from our dinner

So yes, it was a better week. My to-do list certainly won't be any shorter in the coming weeks, but I feel like I got some of my mojo back, and that makes a whole lot of difference. 

The Latest

I haven't been posting a lot lately, if you've noticed. Every few days I start formulating something in my head and then I get lazy and feel like its not enough to warrant a full post. So, here is a mixed bag of updates and things going on:

1. I've officially "graduated" from physical therapy

After six weeks of PT, I had my discharge session this morning and passed my final evaluation with flying colors. As I should have assumed, my problem was much bigger than just a simple IT Band issue. My body was literally off balanced and out of whack. I'm surprised I was even walking around okay. I've learned a lot in the past six weeks to help me move forward and stay in check. And, as much as I like my therapist, I really hope I don't find myself back there anytime soon.

2. Nike is sending my sister to Japan

At the beginning of this year my sister applied to join Running for Relief, a program sponsored by Nike and Tomodachi to aid with earthquake and tsunami recovery in Japan. A few weeks ago she was offered one of the 12 spots for Americans! She left today and will be spending the next 5 days helping with recovery, learning about Japanese culture, and running in the Nike Nagoya Women's Marathon (she is running the half). I'm going to make her write a guest post when she comes back.

Picture she sent me of all her swag. If you run with Nike, you have to look the part!

3. I updated my running shoe collection

A few weeks ago I realized that my Kinvara 3's were going to expire soon. As my go-to shoe I planned to replace them, but I usually rotate at least two pairs of shoes at a time so I set my sights on other shoes to fill the void.

I've been wanting to try the Newton Distance for awhile, having heard good things about them. At $155 a pop they are pricey, but I will shell out money for the right pair of shoes. Unfortunately, after visiting four different running stores, I couldn't track down a single pair, and I'm reluctant to order them online without trying them on (even if I can send them back).

For now, I'm giving up on the Newtons. Instead I re-ordered the Kinvaras as planned and also tracked down a first generation pair of Brooks PureFlow. I've gone through 3 pairs of PureFlows before this. They are a great shoe if you are looking for a minimalist profile with some cushion. They did come out with a new version in January, but I'm not entirely convinced by the updates. For one, my usual size 9 felt super big when I tried them on in the store and they did not have an 8.5 for comparison. Secondly, I think they the lacing update makes them look like clown shoes. And lastly, there is not a single appealing color (no, I don't like pink and yes, I'm vain and picky about show color). Overall, not a fan. It worked out okay for me though, because I was able to get the first generation Flows on sale for $30 less.

Who says you have to upgrade?

4. I finally feel like a "real runner" again

Last week I ran 41 miles including a 15 mile long run on Sunday. 40 miles is about my bare minimum for feeling like a real runner. *Please note that this is a personal judgment of my personal running. If you run 5 miles a week and call yourself a real runner then that's fine by me.

During my long run on Sunday I added in two massive hills in my neighborhood that used to be part of my weekly routine, but that I've since avoided in recovery. I fell in love with the hills in my neighborhood last summer. It felt good to be back, but boy did they hurt! The ups and the downs really killed me and I will spend the rest of this week keeping things flat so I don't overdo it.

They just never ever ever look as tough on camera

5. Real running means a real drain on my bank account

I'm thrilled to be running again and feel back to normal. The one good thing about being injured, however, is that it tends to seal up my bank account really tight. I don't buy any running clothes or shoes and I don't really sign up for races when I can't even run a mile. But now that I'm back my paychecks are already being spent in my head weeks before I get them. This race and that race and these shoes and those shoes (see number 3 above). Not to mention that spring is around the corner and so suddenly everything at Lululemon is cute again and I must have it now.

Size 6, ahem, when you get a chance

6. I'm getting stoaked for spring race season

I have my first race of the season next weekend: The Rock 'n' Roll USA Half Marathon. I originally signed up for the full, but there's no point in re-injuring myself. I'm well prepared for the half (for distance, not speed necessarily) and I'll tackle a full after a few more months. Patience is key.

The warmer temperatures are also making my giddy for Ragnar Cape Cod in May. I already started scoping out other recaps and looking for pictures or running along the beach. I cannot wait!

My Kind of Weekend

After seven weeks on the bench and six weeks starting from scratch on the treadmill I finally had a sort-of-back-to-normal week. I have approached my recovery very cautiously. That means no insane, out of the blue mileage increases, plenty of rest days, and no huge goal races to throw my priorities out of wack.

I spent the first four weeks of recovery running every other day. Weeks 5 and 6 I added two days in a row. Last week, week 7, I finally had a full five day running week and it felt long overdue. For several years I've kept a pretty consistant running schedule of T-W-R-Sa-Su, with the addition of a sixth day here and there. This is my base. My comfort zone. And I knew once I got back on this schedule I would start feeling like myself again. 


Happy happy 5 days per week

Not only did week 7 bring back my old schedule, but I also left the treadmill behind for all but one day and ventured outside. I admit, I was actually starting to like the treadmill after spending six weeks on it, but there is no workout comparable to hitting the pavement or trail for a few hours on foot. I built more muscle on my legs last week than I did with the 100+ miles I have put on the treadmill since New Years. My first two runs outside were really, really difficult. I had gotten so used to the belt on the treadmill pushing me forward that I forgot what it was like to do it of my own volition. By the third run, however, I was starting to feel really comfortable again.

The shining moment of last week was not, however, just the 5 days of running or ditching the treadmill, but getting through my long run on Sunday in spite of both these things. Instead of driving down to the gym to use the treadmill for double digits, I woke up, put on my compression socks, laced up my Kinvaras and ran out the door for 13 glorious miles. I had no idea how my body would react. Not only would it be my longest run since November, but 6 miles further than I had run outside in a single stretch and after 4 days of running that week already.

It would be cruel not to take these pretties out for a run

Fortunately my body responded very well. Sure it was tough, but it felt good. So good, that I found myself pushing the pace and ended up averaging 9 minutes miles. A far cry from my old paces, but considering I've been doing 10 minute miles since I started running again, I'm going to call that a huge win.

I spent the rest of Sunday in my pivot shorts and compression sleeves on the couch doing homework. Maybe not my perfect weekend five years ago, but now it sounds like just about the best thing ever.

Another running weekend bonus? Dessert anything

 

November 2012 in Review

11 months down, one to go!

Mileage Recap

A year ago - November 2011: 148

January: 181.21

February: 86.84

March: 6

April: 89.59

May: 128.43

June: 137.72

July: 200.1

August: 177.48

September: 230.85

October: 270.09

November 2012: 152.91

Interesting thing #1: I ran more miles this November than last November even though this month I only ran 17 times and last year I ran 21 times.

Interesting thing #2: A third of this month's mileage was done in a single day. Crazy.

Cross Training Recap

109.55 miles road cycling
1 boxing class

A pathetic month of cycling for sure but for good reason! For one, its not worth putting the extra strain on my knees. Secondly, its freaking cold out man! Do you know what you don't do when you cycle? Warm up. 30 degrees, no thank you.

I finally had the energy to go back to boxing. I went three days before JFK, which meant that I was monumentally sore the next day and even still a bit sore at the starting line. I think I needed the extra core strength though.

What went well

Um duh, I ran 50 freaking miles! Looking back JFK still seems so surreal, like an out of body experience. I wish I could ingrain it in my memory more, but when I think about the last five months I start thinking less of the actual race day and more about all of the training miles I put in. That's where the work comes in. Waking up early 6 days a week to run in the summer humidity or the crisp fall breeze. Trudging through 20+ miles every weekend. Sure, I'm proud to have crossed the finish line, btu I'm also proud of the 20 weeks leading up to it.

What didn't go well

The knee thing. Luckily I have actually "enjoyed" not running much in the past two weeks. I put that in quotes because I'm actually not sure if I really don't care about not running or if I'm just too busy to care. I have a feeling that next week after I turn in some of my papers and have a breather that I will be dying to run again and be super dramatic if I can't.

The rest has been good though, both mentally and physically. Imagine if I trained for two big races a year and put in five months of training for each. That's 10 months a year in training. So a break is nice every so often and I appreciate not feeling like I have to get up and run at 5 am before work.

That said, I did run one whole pain free mile this morning. I diligently rested my knees all week. I even stopped crossing my legs when I sat down to remove any stress on the knee cap. I iced, I stretched, and adding quad strengthening exercises. All in all the knees feel good. Running one mile probably isn't enough to tell whether they are really good to go, but its a start!

December 2012 Goals

I've got nothing planned for December. Its wide open, which I really think I will like. I think I am going to start a new training cycle in January so I want to relax this month as much as possible. Goals are to:

• Continue resting when I feel my body needs it
• Core work, stretching, and PT exercises every night
• No specific mileage goals
• Start finalizing spring 2013 racing schedule
• Enjoy many holiday treats
• Get to the pool
• Go to a yoga class

The Run When I Felt Invincible

It was exactly two years ago this Thanksgiving that I went out for a run in DC and ran 4.6 miles - the farthest I had ever run. At that time I had been running 2-3 miles a few days a week for two months. I was still a brand new runner. For whatever reason Thanksgiving Day seemed like the perfect time to try and break the 3 mile barrier. I remember feeling challenged, but even more so I remember feeling liberated. Like I was breaking through my own body's expectations. Going outside the box. Pushing my body and mind and enjoying the hell out of every second of it. A part of me felt like I could run forever.

Very few runs have left a smile on my face that big and on that day a very tiny seed was planted. A seed that a few days later lead me online looking for half marathons in the spring. Before that I had never had any desire to race or run any longer distances. I guess you could say that November 25, 2010 was the day the crazy started.

Last year a few days before Thanksgiving I ran my first marathon in Philly. This year, I entered the same holiday having just completed a 50 mile race. Lately its been easy for me to lose sight of the meaning a single mile can have. My perception has changed. The mileage bar has been increasing. But regardless of whether you're breaking through your 3 mile wall or your 50 mile wall, the overwhelming feeling of pride and satisfaction is the same. You did this. You succeeded. You finished.

I've got some big plans for 2013 and I look forward to this time next year when I can look back and remember where it all started.

Run long and be merry my friends!

The Pattern Revealed: JFK 50 Recap

The Pattern:

A year and a half ago I was training for my first half marathon and it couldn't have gone better. On race day I was on target to meet my sub-2 hour goal until I hit the last 0.5 mile, which ended up being a monster hill and I just couldn't handle it. I finished, but behind schedule. Six months later I ran my first full marathon. Again, near perfect training, but that didn't stop me from developing an odd quad cramp at mile 7 (mile 7 man!) that again ruined my time goal. So I really shouldn't have been surprised when things didn't go exactly according to plan for my first 50 mile race. The first time is, apparently, never the charm.

The Recap:

My sister, husband, and I drove down to western Maryland from Philly on Friday afternoon, picked up my packet, checked into our hotel, and got dinner at a nearby Japanese restaurant. Miso soup, avocado rolls, and salmon teriyaki is just what I needed.

I slept surprisingly well and woke up on my own around 4 am, feeling a little anxious, but still not nervous. I ate a banana and bagel with jam and we were out the door. My race day outfit had been pretty cemented, but when we walked outside the hotel and saw frost I was having second thoughts. We drove to Boonsboro High School for the pre-race meeting and I put on a warmer zip up with plans to change into my lighter long sleeve later in the day.

Me and Caitlin at the start line

We walked the half mile or so to the start line and then I began looking for Abbi and Alyssa. I found Abbi pretty quickly and we were mid-conversation when the starting gun went off and all of a sudden we were running.

Abbi and I starting the race

The race is split into three segments: 15.5 miles on the Appalachian Trail, 26.3 miles on the C&O, and 8.4 miles on the roads. We had a steady 2+ mile climb to get to the AT. The cold temperature kept me moving pretty steadily and I only walked once or twice near the top because I feared I was going out to fast. This is also about the time I lost Abbi in the crowd. It felt good to finally get on the trail and it didn't seem any rockier than the trail I had been running on near my house.

At mile 3 something we hit a paved section in the woods. If you want to see a picture of this hill check out Alyssa's recap. Not a single person was running this part and I was leaning over my things trying to catch my breath. After I reached the top and got back on the trail there was a lovely gentleman telling us that we were at mile 5.3, which may not seem like a big deal in a 50 mile race, but I remembered from the elevation map that we peaked around mile 5 so I was happy to know that the hilly part was pretty much over.

I was bounding through the woods at a pretty good pace, passing a lot of people, and feeling like a rock star. The 9.3 mile aid station came in no time at all and then it was just a 10k to the Weverton, where we would exit the trail and I would see Mike and Caitlin again. 6 miles didn't seem bad at all, but the course got rockier and rockier and after I tripped a few times I sufficiently scared all of the confidence out of myself. I probably wouldn't have had as many issues if I had done more training on trails, but it was what it was.

It was around mile 10 that I also began noticing my right knee hurting a bit. I had first noticed it around mile 8 as I was bounding over logs and leading with my right leg. It began to bother me more so I tried to slow my pace and not tweak it anymore. The last two miles on the AT I thought were a real killer. The rocks were so sharp that even in my trail shoes my feet were aching. I kept almost twisting my ankle and I was near tears a few times because I was so frustrated. Finally I reached the famous switchbacks and I could hear the crowd in Weverton. I was impatient to get to the bottom, but I had to keep it slow so I wouldn't break my neck.

If you love rocks, this trail is for you

I was so excited to see Mike and Caitlin. After a swig of Gatorade and some animal crackers I grabbed Mike and we were off to tackle the canal portion. I also took an Advil here, which is important to note because I never ever take pain medicine while running out of fear for my health. From here on out the plan was to just focus on getting to next aid station, which were spread 2.5-4 miles apart, and take something to eat and drink at every single one. It felt great to get on flat terrain and not have worry about constantly looking down to avoid the rocks.

We started going at a pretty decent pace. By mile 16 I realized how sore I actually was. How many 20 mile runs did I do in training and I'm sore by mile 16? What the hell!? We hit the next aid station at mile 18 and that's when I realized my knee might turn into a real problem. I had already been running about 10 miles on it with some discomfort, but it was clearly getting worse. We continued to run, stopping maybe every 10 minutes to walk for a minute, but I noticed that it starting hurting more to start running again, so I tried to keep running for as long as possible until I couldn't take it anymore. Mike was great about just talking my ear off and keeping me motivated, but around mile 23 I started to break down into tears a little bit. Soreness I can take, but the knee pain was becoming excruciating.

The next spectator/crew point was at mile 27. At that point I was feeling better since I knew I was over the halfway point and I had fewer hours of running left than I had already done. Mike and Caitlin were absolutely brilliant at this aid station. It was like Nascar. In 2 minutes they had my shoes switched along with my chip tag through my laces, my bib removed, my shirt changed, and my bib re-pinned.

Mike stopped pacing me here and Caitlin jumped on course. My spirits were immediately lifted since I hadn't seen my sister in a few months and I knew we had tons to catch up on. I told her about my knee and asked her to just talk to me. I felt much better for the next couple of miles, but by mile 34 I was deteriorating again. My mind was so wrapped around the physical pain that I felt much more exhausted than I think I should have been. I started slurring my words at one point and lost all energy to talk.

At mile 38 we saw Mike again and I took another Advil. My spirits were lifted slightly knowing that the canal portion was almost over. Oddly enough it wasn't the monotony of this section that killed me, but the focus on my knee. We reached mile 41.8 about 20 minutes after 3 pm, which meant we had to wear the so-called "vests of shame." It didn't really bother me to wear it. I rather not be hit by a car if I was going to be out after dark.

There was a good sized hill getting off the canal that we walked up, but after that so called "scary" rolling hills were a piece of cake and we ran all of them. Out of the entire race I felt my best during these last 8 miles. My knee pain was by no means gone, but knowing I had single digits left plus the fact that now my whole body was in pain which made the knee stand out less, made getting through it a little easier.

At mile 44 a girl caught up to Caitlin and I and it turned out to be Alyssa! I was so so happy to see her! I knew we had similar time goals going into this race, but since I hadn't seen her on the canal I figured we wouldn't end up getting together. Caitlin left me at the last crew access point at mile 46. I gave her and Mike a hug and then Alyssa and I headed off for the finish line. I think I would have been okay doing these last 4 miles on my own, but I wouldn't have turned down Alyssa's company in a million years. 30 minutes flew by and all of a sudden we saw the 1 mile marker. As we made the last right turn and heard the finish line crowd it was so surreal. Somehow I managed to sprint the last .1 miles and I flew across the finish line.

Final Stats: 9:53:15 - "A" goal success!

Alyssa and I flashing our gold medals - we also came in top 10 in our AG, which is pretty cool!

OMG I'm never getting up again

Before I wrap this thing all up let me just take a moment to say that Mike and Caitlin were by far the best crew/pacers I could have ever asked for. Without them I seriously question whether or not I would have even finished. I am forever grateful for their support.

I shed a lot of tears during this race, both happy and sad. I definitely did not expect to feel so physically challenged and it remains to be seen if I have caused any long term damage to my knee or if it will subside in a few days. What I do know is that I ran 40+ miles with what ranged from manageable to excruciating amounts of pain far worse than I've ever encountered over such long period of time. Truth be told I was hoping to come in with a sub-9:30 finish time and while I should be no means be disappointed (after all I did run 50 freaking miles) it was definitely not a perfect race day. 

And what does this mean? It means that the first thing I did when I woke up this morning was to open up my computer and start looking at 50 mile races for the spring, because now I have something to beat. Bring. It. On. 

JFK Training: Week 17

The last big week! Can't believe its actually over. I went into this week thinking I would shoot for about 25 miles during the weekdays because I knew I had a 50 mile weekend. It turned out to be a good call, because I was super lazy and barely made 25 anyway. If I had been expecting more out of myself I would have been very disappointed.

Monday 10/22:

REST

After back-to-back 20s I was more than happy to take it easy. I made sure to eat as many bagels as possible to aid in faster recovery :)

Tuesday 10/23:

5.08 mile run
7.83 mile bike

I was happy to get on my bike Tuesday morning, but was also more than willing to take a ride home in the car with Mike. I waited until the evening to run to give myself that extra 12 hours of recovery time. My legs felt like I hadn't run in weeks. Score one for bouncing back!

Wednesday 10/24:

5.08 mile run
15.65 mile bike

Blah blah blah another 5 miles. Why is it so humid out?!

Thursday 10/25:

5.09 mile run AM
3.03 mile run PM

I ran 5 at lunch and only made out with 3 in the evening. My weakest double runs to date this training cycle. I just could not get the mental energy together this week.

Friday 10/26:

7.28 mile run
13.08 mile bike

I always end up pushing extra miles to Friday's run and I HATE it! I'm sure the last thing my body wants is a longer run on Friday right before a big mileage weekend, but since I just couldn't get it together earlier in the week I ended up with 7 miles on Friday morning.

After work Friday I rode downtown to my hair stylist's new salon. I would follow this woman anywhere. She is a rockstar. I was eager to chop a few inches off (who knows maybe it will make me run faster).

Saturday 10/27:

20.01 mile run

This was a weird weekend. Usually I start on Saturday feeling great and my body and mind slowly deteriorate so that Sunday's run is always less pleasant. This weekend I felt the opposite. I had no desire to run 20 miles on Saturday morning. Even though Mike and I had decided not to run FOTM on Sunday, that didn't mean I was getting a pass on my 30 miles. I think mentally knowing I still had to run 30 on Sunday made Saturday that much harder.

I had a route all planned out, but about 4 miles in I decided to scrap it and just make one up to give it some more spice. After what felt like forever I returned home to find that I only ran 15 miles. Color me pissed! I refueled and unhappily headed out for 5 more. Then I drowned my sorrows in cupcakes and tried not to think about Sunday.

Sunday 10/28:

30.07 mile run

Despite my craptastic Saturday run, I woke up feeling slightly more positive about Sunday's. Perhaps it was knowing that in 12 hours or less I would officially be tapering and the hard work would be done. It always helps when you have the finish line in sight, right?

In order to make 30 local miles more bearable Mike and I decided to journey to the new-to-us Pennypack Park about 30 minutes away. I was thrilled that Mike still wanted to run with me even though we wouldn't be racing and he ran a marathon two weeks ago. I freaking love that man.

A match made in heaven crazy town 

When we arrived at the park a half marathon was just beginning. We ended up running with them on the bike path for the first 6.5 miles. It was kind of nice to have others around, but I also felt like I was getting caught up with the "racing vibe." So NOT what my body needed considering my mileage expectations for the day. The run went much better than Saturday mentally and physically. Its a wonder what new scenery can do.

When I first mapped the run it was about 22 miles and then I knew I'd do the other 8 around my house afterwards. Everything was going according to plan until we neared the Delaware and found the gate on the bike path locked! I had no idea how many miles just got unintentionally cut out of our run, but I was not happy about it.

Well I guess that part is out. Thanks a lot Philadelphia park system!

By the time we got back to the car I was feeling pretty sore, but I felt confident that I only had another 9 or so miles to get through. Like a bad dream from Saturday, I returned home to find we had only run 19 miles. I was nearly in tears. I had no desire to run 11 more miles. Double digits seemed impossible. But I bucked up, refueled, mapped a new run, grabbed my music, and hit the road.

Amazingly, and in accordance with this weekend's ongoing trend, my last run was even better than the previous one. Maybe it was knowing that I was nearing the end. Maybe it was the music. Maybe it was the rain. Whatever it was, I felt pretty zen and my legs felt great until the last mile or two.

Week 17 Totals

75.64 miles running

36.56 miles biking

I'm thrilled to be closing out this training cycle with 75 mpw, numbers I honestly never thought I'd see. I had already planned to take Monday off of work to recover, but fate decided I should get two days off and sent a hurricane to cancel work and classes through Tuesday. 

Stay safe everyone and happy training! :)

JFK Training: Week 16

Wow, 16 weeks already!? Hard to believe I started this training cycle the week after my honeymoon ended in the dead heat of the summer. It seems so long ago.

Monday 10/15:

REST

Damn straight I rested post-PR marathon!

Chloe is an expert at resting - I just follow her lead

Tuesday 10/16:

6.0 mile run 4.24 mile run
15.65 mile bike

I woke up ready to run, but my calves were still feeling super tired from Saturday's marathon, so I chopped two miles off and called it a day. Better safe than sorry!

Wednesday 10/17:

6.01 mile run
15.65 mile bike

I waited until the evening to try running again. It felt much better than Tuesday morning, but the bottom of my feet were still hurting as if I had been standing for hours (instead of staring at my computer all day like a champ).

Thursday 10/18:

6.0 mile run AM
5.4 mile run PM

A slow and steady 5 am run before work and then another run during lunch around noon. Its kind of nice to run when the sun is still out on a weekday. I'm getting really sick of running in the dark!

Thursday dinner I finally made my own spaghetti squash!

Friday 10/19:

7.28 mile run

Hello humidity! Weren't we past this? Its a shame because my legs finally felt back to normal, but mentally the last thing I wanted to do was run in that skunk weather. Gross!

Saturday 10/20:

20.34 mile run

Sunday 10/21:

20 mile run - Delaware Canal 20-Miler

My back-to-back 20s - a lesson in finding mental and physical strength!

Week 16 Totals

69.27 miles running

31.3 miles biking

I admit that I was seriously considering doing a quick extra mile around the neighborhood on Sunday night to get over 70 miles for the week (because I'm OCD like that), but really, I need to learn to be happy with what I've done. Three quarters of a mile doesn't make a difference. I still feel like a badass for getting through this week, which is my highest mileage ever. Hopefully my badass performance can translate to some badass recovery skills because I've got another big week ahead!

P.S. I don't think I've ever looked more forward to tapering

Back-to-Back 20 Milers

I usually think of running as something that enhances my weekend, but this time I felt exactly the opposite.

After my "August of Tragedy" I was feeling unsure about my training thus far for JFK. I decided I needed to push harder and run longer. And so an ambitious October peak month was born!

I have no clue where I got the smart idea to run back-to-back 20s, especially the weekend right after a marathon. Last November after my first marathon I spent the following weekend knocking out an easy 4 miles Saturday and 5 on Sunday. Sounds much more appropriate.

In any event, back-to-back 20s in what I did, and here is how it all played out:

Saturday

Its funny to think how 20 miles used to be "the big one" on my training schedule. I admit, after running them so often now, they have lost their intimidation effect quite a bit. For Saturday's 20 I planned a nice little loop around Center City. There was nothing outstanding or notable  about the run except that I was already feeling pretty sore by mile 12 and I ended up having to walk up every hill (fortunately there were very, very few). I guess running a sub-3:50 marathon seven days before probably accounted for both of those things (umm yeah...). Fortunately I could have cared less about my pace. I stopped often to fuel and use the restroom and took my sweet time.

The short but sweet Boxers Trail on Saturday's run

By the time I got home, 3-4 hours later, I felt an overwhelming amount of exhaustion. While I usually spend an hour or two in recovery mode post-run, this time I spent the rest of the day on the couch. I could barely move. Even getting up to get a cup of tea seemed to require too much energy. I wanted to sleep so badly, but I couldn't get myself to nap. I didn't even feel this depleted after the marathon last weekend.

20 #1: 

Mentally - fine

Physically - exhausted

Sunday

When my alarm went off at 6 am on Sunday the last thing I wanted to do was run, let alone run another 20 miles. My legs felt surprisingly good, but I was still exhausted.

I was out the door by 7 am and stopped to get some fuel and breakfast. After the weird look I got from the cashier the imaginary unspoken conversation in my head went something like:

"Really, this much junk food at 7 am on a Sunday?"
"Umm yeah, I need it for my workout."
"Riiiiight, that makes sense. Crazy person."

"But I NEED it!"

I'm so thankful I decided to sign up for a 20 mile race in lieu of mapping yet another solo 20 miler by myself. The Delaware Canal 20-Miler was about an hour from my house in Bucks County, PA. I'd never been up there, but the pics looked beautiful and it seemed like the fall foliage was finally out, which drew me to the race in the first place.

Once I arrived I started feeling a little more positive about the run. I checked in and rushed back to my car to enjoy the heater until it was time to start.

A few minutes after 9 am the race director said the magic words and myself and 50+ other runners took off (it was a very small race!). The first mile was on pavement and looped around the park. I was so cold I couldn't even tell if my legs felt okay or not. Everything was just numb! Soon we were on the Delaware Canal tow path. The race was an easy 10 miles out and back with next to no elevation. Exactly what I was looking for.

I really wanted to enjoy the beautiful scenery, but at mile 1.5 I had to stop and walk because my calves felt like they were on fire. Every so often we I wear compression socks during a run I have this odd, 3-4 mile warm up period where the back of my calves start burning and feeling like bricks. I have no idea what triggers it. It appears to be random and turns up at the worst times. So here I was, at mile 1.5 of 20, already walking and in pain. Super start Kristin.

I did the run/walk thing until about mile 3. By mile 4 the burning sensation was gone and I just focused on trying to keep a 10 min/mile pace. Unlike the Baltimore Marathon last weekend, there were zero crowds and next to zero runners around me, so I really felt no compulsion to "race," which is exactly how I hoped I would approach this run.

I can't recall exactly which mile I started to feel sore, but safe to say it gradually increased from at least mile 5 and on. "How are you feeling?" "I feel like I ran 20 miles yesterday." Yup, that pretty much sums it up.

I hit the 10 mile turn around in 1:40 exactly. Perfect 10 min/mile pace. At that point all I wanted to do was finish. My hips were getting sore and I was feeling more and more physically strained. I began to speed up and started passing runners. It wasn't out of any sort of pride, I just really didn't want to be running anymore.

By mile 15 I was seriously ready to stop so I kicked into gear a little harder to get to the finish. I crossed the finish line in 3:11:44, meaning I gained more than 8 minutes in the second 10 miles. I told you I was ready to be done! Honestly averaging a 9:35 pace on this run probably wasn't the smartest idea and I should have taken it a little easier, but it is what it is.

Done and tired

Post-race I grabbed some pineapple at the finish line (best post-race food ever!) and drove back home.

20 #2: 

Mentally - tough

Physically - exhausted

I have to give my legs some major love for the next 48 hours for being so good to me. I'm sore and tired, but overall things feel pretty good. I also don't feel nearly as exhausted as I did after Saturday's 20. Strange.

This weekend was really humbling for me. I've found the past four months of JFK training relatively easy, or if not easy at least manageable. But this weekend I was really tested physically and mentally. A part of me fears that I am over training, but the other part of me is happy that my body and mind have experienced what it has so that on race day maybe I will be a little more acclimated.

What is the toughest training weekend you've had? How did you deal?

Just Roll With It: Baltimore Marathon Recap

I'm still in shock at how the Baltimore Marathon went down this weekend. Before I talk about race day, however, let's back up a bit.

Last week I wrote up a quick summary of all of my October "training" races. The goal was not to really race any of these, but use them as long runs for JFK prep. Regardless of this point, going into Saturday's marathon I wouldn't have had high hopes for a PR anyway. I ran my first marathon last November after what I felt like was a solid training season. After my injury this past spring I've felt endlessly slow, far slower than I was last fall. So my thoughts for Saturday were that I wasn't in PR shape anyway and I should just roll with a comfortable pace and readily accept a 4:15 or a 4:20 or wherever the time fell.

I owe this race to a lot of things coming all together at once: perfect weather, perfect fueling, perfect outfit choice, and a perfect attitude and race plan.

We left work early on Friday and drove straight to Baltimore and hit up the expo first to pick up our packets.

Nice Under Armour tech shirts for the win!

Afterwards we checked into the Baltimore Hilton. The hotel was super convenient to the race. The next morning we literally stepped outside and were at the start line. I was not expecting it to be so fancy!

We went in search of dinner and found a deli a few blocks away where we carbed up.

Better than bottled sparking water? Sparkling water in a can - how did I not know of this before?!

We finally got up to the room and I started laying out things for the race:

Shorts, shirt, bra, Pro Compression socks, SPIbelt, salt tablets, fuel, bib

The next morning, after a decent enough night of sleep, I woke up at 6 am, stretched, ate a granola bar and banana, got dressed, and got my fuel together.

I've been experimenting with non-traditional running fuel for awhile. Swedish Fish = tastier than a GU, but difficult to carry. The fish kept trying to flee my SPIbelt every time I unzipped it!

At 7:30 am we made our way across the street to gear check and then the start line.

I mentioned at the beginning that we had perfect weather. It was about 44 at the start and in shorts and a thin long sleeve I was frigid, but of course several hours later everyone who wore pants and jackets was drowning in sweat and was still cruising.

So cold!

Mike and I settled into the crowd behind the 4 hour pacer. I had no intention of attempting the sub-4 that I had coveted so much last fall, but I wanted to hang out with my husband until the gun went off and he was hoping to finish around 4 hours.

At 8 am sharp the crowd started moving and we were off! Mike sped off right away and I wished him luck on his first 26.2. I knew the first 3 miles were going to be straight uphill. I settled into a comfortable pace and paid attention to my breath. Anytime I started to feel like it was becoming strained I scaled back a little. When we passed the first mile marker I looked down at my watch (I didn't wear a Garmin) to see where I was at. I was shocked to see an 8:53 because the pace felt so easy. I was a little concerned I would bonk early if I kept up that pace (considering 90% of my training runs have been10 minute miles), but since it felt good I kept going.

When I got to the top of the hill I was still hitting sub-9 paces. I flew on the downhills. I kept thinking of my boxing instructor when he tells us to "refuel your gas tank" in between rounds. I let gravity take over and let my lungs and heart recover on the downhills.

The miles flew by and before I knew it I was at mile 11 and was passing the 3:50 pacer. That's right, 3:50, not even the 4:00 pacer. My mind went a little "WTF!?," but I still felt like I was running easy so I kept it up.

I passed the 13.1 mile marker at 1:51:58. Coincidentally this would have been a half marathon PR. Still, I didn't let myself think of possible finish times, because as I learned at my first marathon anything can happen in 26.2 miles. In my opinion, nothing is really in the bag until after you hit mile 25. So, while I started having dreams of crossing the finish line in not only a sub-4, but a sub-3:50, I refused to do any revised goal setting and kept to my original race plan of "just roll with it."

Unlike my first marathon, where we started the race with the half marathoners and then lost them at the 13.1 mile marker, at this race they started at our 13.1 mile marker and ran with us to the finish. I liked this setup a lot better. While the course did get a lot more crowded the second half, they brought a renewed sense of energy. It was also encouraging for me as I passed not only fellow marathon runners, but many half marathon runners also.

The second half of the race had another hill climb. It wasn't as static as the first climb, however, and felt more like rolling hills. And even though it wasn't as high the first, I was feeling more fatigued and was having a harder time getting myself up the inclines. At mile 17 I turned on my music to try and perk myself up.

At mile 20 I reached the top and had to run a one mile loop around a lake before heading back downtown to the finish. Mile 20-21 was the last "feel good" mile for me and I think I was running around an 8 minute mile.

Miles 21-26.2 were just pure hell. Everything hurt and I was slowing down. At this point I had calculated, however, that even if I ran 10 minute miles I would come in under 4 hours. I decided that I should keep trying to push the pace through the finish even though initially I had no time goals for this race. I mean if I didn't try to race the last hour wouldn't that make the previous three a total waste??

There were a few more little uphills between miles 21 and 24 and I cursed under my breath during every single one. My "ride the downhills"  strategy was becoming harder to do because my legs were so sore already. The crowds were really good the last miles and I turned my music off to let them spur me on.

I was still clocking 9:xx minute miles and realized I would likely finished under 3:50 and it was just a matter of how much under. Finally, after what seemed like forever, mile 25 came around. At mile 26 I gave a full out sprint with my last bits of energy. When Mike later described his final miles of this race, his first marathon, he said he was surprised because he had never felt such a full depletion of energy before. It's true, you give it all and have practically nothing left by mile 26.

Final stats: 3:46:05, average 8:37 pace

I found Mike at our pre-arranged meeting place. He had a great race and came in a 3:39:58! Super job for his first marathon! (He is totally hooked now by the way and is already talking about attempting a sub-3:30 next time)

In case anyone is curious, I took four Swedish Fish at miles 5.5, 11, and 16.5 repsectively. I walked through 2-3 water stops during the first half of the race and walked through 3-4 stops during the second half of the race and had some gatorade a few of those times.

Post-race we met up with Baltimore friends and found a delicious grilled cheese shop:

The perfect ending to a perfect race

I cannot believe I am a sub-3:50 marathoner! It is such an unexpected thing to happen. I will have a goofy smile on my face the rest of the week!