The Time 20 Miles Kicked My Ass

As karma would have it, days after I posted about how running 50 slow miles every week didn't feel like real work, I got kicked in the ass by my 20-miler this Sunday.

The first half of the run went well enough. It was actually a little bit chilly when I left the house at 6am. I was, admittedly, a little discouraged when I looked at my watch the first three miles only to realize I was running an 11 something pace (really?!). Otherwise, though, it was pretty enjoyable.

I always struggle to come up with long run routes since I'm pretty sure I've run every runable route in the city of Philadelphia. For this 20-miler I decided to run all the way up the Schuylkill bike path to Valley Forge National Park. It's 15 miles from my house to the park and then you can do a 5-ish mile loop around the battlefield. I really struggled with this run from about mile 10 and on. The bike path I was on started to get really boring and monotonous. Not to mention the latter half of that path is not shaded very well and the sun was started to heat things up!

I was siked by the time I got to Valley Forge because I needed a change of scenery.

 The park is really beautiful, but I forgot about the hills!

Normally I would not consider them bad. They are mostly short rollers. After 15 tough, boring miles, however, my legs were toast. By the time I finished, t was so happy to see Mike, who was kind enough to pick me up so I didn't have to run the 15 miles home. He brought my a gatorade and a bagel and both tasted like heaven.

So yeah, it was a tough run and I was reminded of it the rest of the day. Normally I can recover pretty quickly, but for some reason I spent the rest of the day feeling like a zombie. I could barely shuffle around the house and was having trouble putting together coherent sentences. While I was wasting away on the couch in the afternoon, Mike introduced me to an amazing new show (based on a web series), called Drunk History. Watching it fulfills two basic requirements: learning something and laughing your ass off. I think they should make another show where they film people who've just run marathons and ultra marathons teaching history. I can guarantee they will sound just as ridiculous. I would have been a prime candidate after Sunday's long run.

By 8 pm I was comatose and slept the deepest sleep I have ever slept. Today I planned a light 4 mile shake out run on the treadmill. Some time ago I learned the best way to loosen up sore legs was to actually get moving. Mile one felt rough, but after that point I had a great run. Four miles quickly turned into five because I couldn't stop listening to 'N Sync. I didn't watch the VMAs, but I have seen the 5,000 "OMG 'N Sync might really reunite" articles on Buzzfeed last week and I just had to add them to my playlist.



I missed you guys

So that was my weekend - got my ass handed to me, lived to tell about it.

Were you an 'N Sync fan or BSB? I was 'N Sync and my sister was BSB, so we basically had the biggest poster rival ever in our bedrooms.


Berlin: What to Do & What to Eat

Every summer since we have been together, Mike and I make a point to get away for a week, usually traveling to Central America or the Caribbean. This year I really wanted to go to Europe. It had been a few years since I'd been transatlantic and was dying to get back, even if that meant leaving my relaxing beach week behind.

We ended up settling on Berlin for a few reasons. For one, I had always wanted to go there since I did my study abroad in Rome. My roommates went for a weekend and said they had a blast. Secondly, Berlin is billed as being pretty cheap for a major European capital. Now having returned, I can vouch for that. We spent less money than we did on our honeymoon in Costa Rica and I still have euros left over!

Running aside, there is plenty to do in Berlin and we easily filled 8 days with activities. I won't torture you with the 500+ photos that I took. Instead, here is a sampling:

Complimentary breakfast every morning at the hotel usually included green tea, fruit salad, yogurt with muesli (there's so much muesli in Europe!) and toast or a roll with jam

We walked 3-6 miles every day cruising the sites and just enjoying the city:

Cool sculpture on Kurfurstendamm Strasse

Potsdamer Platz

The Bode Museum. We saw 15+ museums and memorial sites

Schloss Sanssouci in Potsdam

At the Reichstag on a gloomy day

Berlin Wall Memorial

At the Berlin Zoo

On our last day, when we felt comfortable with the roads, we rented biked and cruised around for 6 hours

I've never seen so many cyclists in any city. All ages. Everywhere. 

Food-wise, I can't recommend Berlin enough. Surprisingly we ate cuisine from all over the world except for traditional German fare. The city is extremely diverse and international. You can find everything from Chinese to Italian to Vietnamese to Ethiopian.

Bruschetta for one? Yes please! From one of the many amazing food trucks at the Sunday flea market, Flohmarkt am Mauerpark

From another flea market cart - perfectly ripe watermelon spears in a cup

So many wonderfully delicious quick-stop cafes for pizza and panini

Many scrumptious salads were eaten:

But don't worry. I ate lots of dessert too!

And you better believe I raided the grocery store our last night to smuggle these treats home. I won't tell you how long it took me to go through them

Lastly, this is Germany, so of course there was beer:

They were all awesome and all as cheap as a bottle of sparkling water 

And wine. We can't forget about cheap, delicious, European wine

We now return you to your regularly scheduled running programming. 

49 Miles in Berlin

Forgive the absence. Mike and I just returned from a wonderful 8 days in Berlin. I will save the trip details for a later post. Right now I just want to talk about the running!

I ran six days in Berlin and covered 49 miles total. 35 of those were outside. The rest were on the ol' mill in the hotel. We spent the first day sleeping in as late as we wanted since we had been up 27 hours from traveling. On day two, however, we were ready to rock and roll! I had two long runs planned for each weekend, both 13 miles.

Since we had barely been around the city at that point I tried to map the simplest route possible. It ended up being very easy to follow and we saw a lot of great sites along the way! I think running is the best way possible to see a new place.

We left around 7 am so the streets were nice and quiet. I should also mention that the summer temps in Berlin are 55/75 with no observable humidity. Yeah, pretty much heaven. That's how summer should be, in my opinion.

The Tiergarten aka the Central Park of Berlin

Mike at the Victory Column

Approaching Museumsinsel

At the Brandenburger Tor

Along the Spree River

On our way back through Potsdamer Platz I found the wall line

I was really good about remembering to bring the long run basics with me - handheld water bottle, compression socks, body glide. I did, however, forget about fuel. I don't use gels and instead look for licorice, fig newtons, etc. I actually brought a bag of swedish fish with me specifically for the long run, but got too hungry on the plane and all of a sudden WOOPS! they were gone. Rather than test new food in a new place, we decided to forego the fuel. If we were running any longer it would have been really tough at the end, but 13.5 miles on a banana and piece of baguette for breakfast ended up working out okay. I only started getting ravenous during the last mile.

It's amazing what a weather change will do for your pace. I felt totally relaxed and casual, using minimal effort, and we ended up running both long runs in the low 9's. Crazy considering a 10 minute pace felt like a death the week before on the east coast.

Other than taking the scenery and enjoying the weather, the runs were pretty uneventful. I did fall flat on my face at mile 12 of our first long run. Too busy looking at pretty dresses in the store window. Thankfully I was unscathed except for an annoying bruise on my right hip bone and some dirty hands and knees.

I think the strangest thing about running in Berlin was just not seeing that many other runners. Considering the city hosts one of the world's best marathons every fall, I would have thought Berlin to be a runner's haven. Don't get me wrong, we did see some, especially on our second long run when we headed into the Tiergarten more and ditched the tourist hot spots. However I could probably count them on two hands. Strange indeed.

In my next post I will talk about the most important part of any vacation - the FOOD!

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. 

Old Habits Die Hard

In the two and a half years that I've been running, you could say that the five months I spent training for JFK last summer and fall stand out. Fitness-wise, I was in the best shape I've ever been. Mentally, I was as tough as nails. I will always be proud of crossing that finish line on race day, but I am equally proud of the months of work I put in.

Just ran 50 miles. NBD.

While there were some things about training that I will not miss (70 mile weeks, work, and graduate school leave little time for anything else), there are plenty of things that I really did like about it. Like enough, that I would love for them to be part of my weekly routine whether I'm training for anything or not. It's amazing what you get used to over five months and I quickly found myself missing my old "habits."

Now that I'm practically 100% back-to-normal since my injury, I've started incorporating some of these elements back into my routine. Even though I don't have any 50 mile races on my calendar this year, I don't think they could hurt. My goals for the rest of 2013 are really just to stay in consistant marathon shape, which they would benefit.

Double Runs

I wish I could find the energy to do longish runs before or after work (like this super cool person), but right now in my life it just doesn't work for me. Instead, I prefer to split up a run one day a week to get in some more miles. Usually these double runs add up to anywhere between 10-14 miles depending on my energy level that day. Not only is it a way to feel super accomplished on a regular old Wednesday, but, for me, it means I can happily run only 5 days per week instead of 6 and let my legs enjoy the extra rest day.

Hill Work

One of the very first things I noticed this winter as I started running again outside, was that my hill endurance was shot to hell. Last year hills felt easy, fun, and were a welcoming part of my run. So far this year they've felt like death every time and not the "but I feel accomplished when I get to the top" kind. More like the "why is this so hard and I'm going to go home and sulk" kind.

Finally I got fed up with it and scheduled myself for some good old hill repeats this morning. Hills are definitely not a rarity in my neighborhood, so its pretty easy to come up with 5-6 miles of ups and downs without feeling bored.

Surprisingly they first few didn't feel so bad and I started to think that I would get through the whole thing without any issues. Then I forgot about the 3rd and 4th hill. The steepest section on hill 3 is a lovely 17% grade, which doesn't sound terrible, but you actually feel like your going to fall off the sidewalk and plummet to your death if you don't lean into it enough. Overall, the workout was a success and I already feel more confident. The Delaware Marathon is known to be a bit hilly so I'm hoping I can counteract that with some weekly hill repeats.

Back-to-Back Long Runs

For my first marathon I followed a Hal Higdon plan with a few variations. Like most marathon plans, it had me run long one weekend day and either rest or run very short on the other. Looking back, I can't believe I actually used to take Sundays off. Now, I can't imagine doing anything better with my weekend than spending both days hitting the pavement or trails for several hours. JFK training had a pretty standard Saturday long run (16-25 miles) and a 10 mile Sunday run. I've slowly eased back into that set up over the past few weeks. I don't know that I'll be doing any back-to-back 20 milers anytime soon, but for now this feels pretty good!

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

 

Reflections on Running

Today is a great day. For one, I successfully ran 10 miles yesterday, my first double digit run since November and I spent 4 of those glorious miles outside on the bike path. I won't lie. Running outside after five weeks on the treadmill felt more challenging than I expected. I was surprised how sensitive my body was to the minute changes in elevation and terrain. The best thing about running 10 miles yesterday, however, is how great I feel today. No aches. No pains. No soreness or weird tweaks.

But today is a great day for another reason. Today is my wonderful sister's 22nd birthday! I might be a little biased, but I have the best sister in the entire world and I could easily write 50 posts on how great she is. Last year Caitlin spent several months living in Senegal for school. She stayed with a host family, spoke almost exclusively French, and had the oppotunity to completely immerse herself in the culture (including getting up and close with all the mosquitos). One of the best things about running is all of the places it can take you. You could live in a city for 10 years and never really experience it until you hit the pavement. For me, running and travel go hand in hand. So, I'd like to share a poem that my sister wrote about running in Senegal (complete with some awesome pics). Happy birthday Caitlin!

Reflections on Running

Hello. This is where it begins

The home turf,

Where I learned to love to run.

Monuments streak past,

Photo-bombing a thousand tourists.

 

Ohayo Gozaimas. Black and deep,

The water undulating as a rolling cavern

Dips past me unaware.

Strange buildings loom over the river

As I run silently and alone through thick air.

A tranquil place,

Retaining the spirit of the old country

Amidst the electric modernism that surrounds.

 

 

 

Top o’ the morning! A field of curious cows

Turn their heads to follow us.

Sheep blocking the path,

We find unexpected undergrowth

Emanating from the country road.

We step swiftly over creeks, up mossy banks.

The air is pure, the smell of time slowed down.

 

 

 

Buenos dias. My muscles swiftly climb stone steps,

Rising above the historic city,

Exhaling memories of ancient festivals past.

Tienes frío? And me in my summer shorts—

Pack light.

 

 

 

Kalimera. Feet pound against cobblestone,

A veritable maze intended to ward off pirates,

Now feeding my momentum.

A different winding alley every other step,

Until I exit the puzzled old town,

Welcomed by the open sea.

 

 

 

Asalaam Maleikum. Pollution leeching into my lungs,

Grabbing hold for a future with better air quality.

Excusez-moi, I need to breathe with those.

Yet in another village, breath comes quickly

In the desert heat.

Mangrove forests to my left,

Orange African sun rising to my right.

Giant paw prints guiding my way across the sand.

 

 

 

— No greeting here, anti-social society.

A different home,

Where I learned to love distance,

Hard concrete pressing back against my feet.

My personal peace in the city

That never sleeps.