Greetings from Raynham, MA! I moved Saturday's long run to today, for the chance to run in a new environment. We took a short drive to Massasoit State Park to run on trails and not have to run on the side of the road. As I am in taper time, it's important to enjoy each moment of the end of this journey. Getting closer to nature and further from the day-to-day helped me to achieve this goal.
The run began near the park's information center and continued along its trails. I decided that we should just go straight to get the lay of the land. However, once we kept on going, we would arrive at forks in the road that would get increasingly more gravelly and filled with puddles. Since I did not feel like turning back, we forged on. After a couple of miles, though, we exited the park - and ended up in some neighborhood. Instead of turning around, like rational people might do, we decided to continue exploration. After enough left turns, we would eventually arrive at the start of the camp. If we didn't get there, we had a cell phone and could call family in Raynham.
Yes, we did eventually get back to the state park, but it took about 7 or 8 miles to do so. It did take a bunch of left turns - in fact, I do not remember turning right once - but it certainly took much longer than I had anticipated. The roads did provide quality entertainment for the run that we would not have seen while in the park alone.
After realizing that it would take a while to get back to the car, we passed a graveyard. I thought about the cow game and how I would have lost all my cows (if we had passed any cows). Then, we saw three people waiting near an open grave and noticed some more cars waiting on the side of the road. Since this was our first contact with civilization, Jason stopped to ask one of the people in the car waiting for the funeral if we were anywhere near the park (while I ran up and down in circles - I hate to stop!). The man in the car said it was a little while up, so Jason asked how far. He said, "About a mile", to which Jason said, "Well, we're running 8 more!" He instructed us to turn on Southworth Street, and that would bring us closer to the park entrance.
We passed some ponds along Southworth Street and also ran past a golf course. We heard a club make contact with a ball, and then we heard a man scream "Fore!" At this point, there was still no sign of the park, so Jason asked another gentleman pulled over to watch the golf. He said a mile up on the left. It seemed like the default distance in the Raynham area for "a long while away" was one mile. Unfortunately, it did not seem accurate.
As we continued along, we saw more beautiful Massachusetts houses. I commented how everyone we have seen with a baseball cap on had been wearing a Red Sox hat, and I wondered if all of the houses were painted red in honor of the Red Sox. I doubt it, but it's fun to think about. (Speaking of the Red Sox - thank goodness they are out of the playoffs, because I might have gotten stabbed with any mention of the Yankees. At least, that was my fear for the rest of my lifetime - hence, why this is my first trip to Boston.)
We were getting warmer and didn't even realize it. I was quite uptight about being lost, but I tried to take my mind off of it. As my eyes wandered, I saw a golden retriever farm! At least it looked like a golden retriever farm, and that is what it will remain in my mind. There were countless beautiful golden retrievers running in the backyard, and it did look like a farm. Also along the run I discovered a house with a display window on the side. This window showcased a yellow jacket that looked like it belonged on Paddington Bear. Interestingly enough, they had a large wood carving of a bear on their front porch.
We passed over a bridge built in 2000 (as stated in the bridge's carving) and realized that it had, indeed, been less than a mile. Perhaps the guy near the golf course was right. Then, a short while up, we found victory! The park entrance! Even though we still had a good chunk of the run to go, we already felt victorious in that we had gotten out of that pickle.
The run finished up along the trails. Some of the trails were intended for horses. Good thing for us that the horses had good manners and kept their droppings to the side of the road! We continued the run up some of the park's gentle hills and finished up for a relaxing 12 miles.
Only one more "long" run to go - an 8 miler - equivalent to one of my weekly runs during peak training! In two weeks, I'll be there. All of this hard work is soon to pay off. I can't wait!
Showing posts with label training. Show all posts
Showing posts with label training. Show all posts
Sunday, October 16, 2011
Saturday, October 8, 2011
18.52 Mile Run - Saturday 10/8
This morning's long run was unlike any other run I have had this year. The main reason for this is that I had to map my run after running it, thanks to one of the biggest catastrophes that can happen in the running world. I aimed for 18, and I ended up going for exactly 18.52 miles. Regardless of not knowing how far I was going, it was one of the strongest runs I had, and my body feels great.
Last weekend, I purchased some of the final pieces of my running outfit for marathon day: a long-sleeve shirt and running tights from the Under Armour factory outlet. It was my goal to complete at least one long run in this attire before race day, or else I would not attempt to wear it. Because today's weather matched so perfectly the predicted weather for race day, I threw on my new clothes. To complete the outfit, I wore some gloves and an ear warmer.
On Thursday, I received the best early birthday present a runner could ask for: the Garmin Forerunner 405. (Thanks, Jason! ☺) This fancy piece of equipment gives runners everything they need to venture out on their long runs. It tells you how far and how long you have run and the change in elevation of your run. It allows you to set a pace beforehand (gives you a "virtual partner") and tells you how far in front or behind the pace you are. If you want, you can wear the heart rate monitor included around your chest, and it will tell you how hard your heart is working. Needless to say, this is every runner's dream tool, and it eliminated my need to map my run beforehand. I even took the map that I carried in my water bottle from last week's run and left it home.
For a few reasons, I pushed a good pace - about 30 to 45 seconds per mile faster than my normal long run. In fact, it was about on pace with a 5 or 6 miler that I would run during the week. I think this was because I could see exactly how well I was doing thanks to my new Garmin. Also, the thought that this would be one of the final times crossing the streets of Arlington and DC before race day gave me a little extra surge of energy.
After crossing the 14th Street Bridge, I rounded the Tidal Basin and wanted to go into the MLK Memorial. On the sign, it said something along the lines of "No Bikes, No Smoking, No Pets, No Running." Good thing I caught the "No Running" part of that sign! As soon as I saw that, I backtracked out of there and continued along my way west toward the Potomac River.
Even though my GPS watch gave me free reign, I stuck to trails that I knew were safe and would not make me stop because of traffic. I suppose this is because I knew what my pace was, and I didn't want that to suffer. After going past the MLK Memorial, I hopped onto the Rock Creek Park trails and up north toward the Georgetown Marina. I did my normal run up 31st Street, NW, and onto M Street. While on M Street, there were not too many people out - a huge surprise, because it was such a gorgeous morning. Two items of note on M Street: first, it is not pleasant to run along a trail in relatively cold weather and see a man power washing large windows. I might as well have run into a waterfall. Luckily, I caught sight of this ahead of time and ran off the sidewalk for about ten seconds. Second, men can be pigs. I am running and, with nobody else in sight, some dude whistles at me. I am not sure what he was trying to accomplish, because I certainly didn't look attractive while running and was not going to stop to make out with him, so the futility of this action kind of made me laugh. I crossed the Key Bridge into Rosslyn and saw some of the Arlington Road Runners at their base camp. They were doing 10 miles starting around 7 a.m., so it was no surprise to see some of them back at camp.
My thoughts drifted, and I lost some time, and then, as I was running south along the Mount Vernon Trail, I thought about how it had been a while since I heard a beep from my watch. I looked down, and the unthinkable had happened. My watch had run out of power. I felt like I was going to throw up. I quickly scrambled to see if it had just been idle; I tried every way I could to turn it back on, but nothing would work. Then, I tried to remember the last thing that the watch had said when I saw it. I thought it said 7 miles in Georgetown (turns out I was right), but I had no idea how far I had run since then. I saw a lady running a little ahead of me, and she had a watch on. I caught up to her, asked her what time it was, and she told me 9:08. At this point, I was nearing the 14th Street Bridge again. I thought, what better time to run Hains Point than when I feel completely detached from my running lifelines? This would give me great practice for the marathon. With a little calculation, I figured that running Hains Point and coming back home could hit me at the right distance, and should hit me at about 10:30 a.m.
Hains Point is normally pretty lonely - less so when it's prime season and runners are training there. I am guessing that a lot of people's fall races were this weekend (such as the Chicago Marathon), because it was pretty empty today. As I was nearing the southern tip of the point, I noticed a runner guy and girl coming at me. The runner girl was smiling, and as she approached me, she did more than just the normal wave. She stuck her hand out, so I high-fived her! That provided a little bit of a rush in an otherwise barren land.
One more exciting thing did happen as I was heading north along Hains Point. Along the Waterfront across the Anacostia, I heard an unmistakable blaring: a public exercise class was going on. A guy was on a microphone, and he was giving upbeat orders: Step up! Go down! Two more! Work it! etc., etc. There's something you don't hear on every run.
Pretty soon, I was out of Hains Point. I wanted to try and find someone with a watch. Thankfully, as I was rounding the Jefferson Memorial, I found 3 runners and asked them what time it was. They said 9:55. Looks like I had timed it perfectly, because I know that from the DC side of the George Mason Bridge back to my apartment is about 3.2 miles. I didn't need to run any more around DC; I would cross the bridge and go home.
I continued to think about how this would be one of my final runs on these DC trails, the trails that had seen me through many, many miles of my training. I was filled with a spirit of gratitude for making it this far, and for the trails being (mostly) forgiving on me. I thought about my friend Sarah, whose wedding day is today, and how she told me that my training for a marathon is very similar to the engagement period before a wedding. Today very much seemed like my dress rehearsal, which could explain why I had a bit more energy today.
As soon as I got home, I began to map my run. Then, I went with some friends to get lunch, and I finished up mapping my run - still feeling great. As it turns out, I was right about Georgetown, and I hit everything pretty well. I aimed to hit 18.2 miles, and I went over by 0.32. At least that's better than being under by a lot! I'd like to say that my pace had a little to do with being over by this much, because I definitely felt faster today - and I felt strong. It was a good run all around, aside from not knowing how far I went until after it was done.
Now that this run is down, today commences taper time! The taper is the period before a big race - about 3 weeks out - when running is cut down significantly to allow the body to rest and repair itself, and to allow carbs to be stored in the muscles in preparation for the big day.
Oftentimes, running is a metaphor for other parts of life (such as the engagement mentioned above), but sometimes running is a metaphor for running. My lesson from today is that, even if I have the best equipment, my success will be unpredictable if the equipment isn't charged. Today, I saw that with my watch, but in taper time, I need to remember that my success on marathon day will determine on how much sleep and rest I allow my body to have. This is the way that I will be successful. All of the hard training is under my belt, and now it is time to (properly) rest and relax.
Last weekend, I purchased some of the final pieces of my running outfit for marathon day: a long-sleeve shirt and running tights from the Under Armour factory outlet. It was my goal to complete at least one long run in this attire before race day, or else I would not attempt to wear it. Because today's weather matched so perfectly the predicted weather for race day, I threw on my new clothes. To complete the outfit, I wore some gloves and an ear warmer.
On Thursday, I received the best early birthday present a runner could ask for: the Garmin Forerunner 405. (Thanks, Jason! ☺) This fancy piece of equipment gives runners everything they need to venture out on their long runs. It tells you how far and how long you have run and the change in elevation of your run. It allows you to set a pace beforehand (gives you a "virtual partner") and tells you how far in front or behind the pace you are. If you want, you can wear the heart rate monitor included around your chest, and it will tell you how hard your heart is working. Needless to say, this is every runner's dream tool, and it eliminated my need to map my run beforehand. I even took the map that I carried in my water bottle from last week's run and left it home.
For a few reasons, I pushed a good pace - about 30 to 45 seconds per mile faster than my normal long run. In fact, it was about on pace with a 5 or 6 miler that I would run during the week. I think this was because I could see exactly how well I was doing thanks to my new Garmin. Also, the thought that this would be one of the final times crossing the streets of Arlington and DC before race day gave me a little extra surge of energy.
After crossing the 14th Street Bridge, I rounded the Tidal Basin and wanted to go into the MLK Memorial. On the sign, it said something along the lines of "No Bikes, No Smoking, No Pets, No Running." Good thing I caught the "No Running" part of that sign! As soon as I saw that, I backtracked out of there and continued along my way west toward the Potomac River.
Even though my GPS watch gave me free reign, I stuck to trails that I knew were safe and would not make me stop because of traffic. I suppose this is because I knew what my pace was, and I didn't want that to suffer. After going past the MLK Memorial, I hopped onto the Rock Creek Park trails and up north toward the Georgetown Marina. I did my normal run up 31st Street, NW, and onto M Street. While on M Street, there were not too many people out - a huge surprise, because it was such a gorgeous morning. Two items of note on M Street: first, it is not pleasant to run along a trail in relatively cold weather and see a man power washing large windows. I might as well have run into a waterfall. Luckily, I caught sight of this ahead of time and ran off the sidewalk for about ten seconds. Second, men can be pigs. I am running and, with nobody else in sight, some dude whistles at me. I am not sure what he was trying to accomplish, because I certainly didn't look attractive while running and was not going to stop to make out with him, so the futility of this action kind of made me laugh. I crossed the Key Bridge into Rosslyn and saw some of the Arlington Road Runners at their base camp. They were doing 10 miles starting around 7 a.m., so it was no surprise to see some of them back at camp.
My thoughts drifted, and I lost some time, and then, as I was running south along the Mount Vernon Trail, I thought about how it had been a while since I heard a beep from my watch. I looked down, and the unthinkable had happened. My watch had run out of power. I felt like I was going to throw up. I quickly scrambled to see if it had just been idle; I tried every way I could to turn it back on, but nothing would work. Then, I tried to remember the last thing that the watch had said when I saw it. I thought it said 7 miles in Georgetown (turns out I was right), but I had no idea how far I had run since then. I saw a lady running a little ahead of me, and she had a watch on. I caught up to her, asked her what time it was, and she told me 9:08. At this point, I was nearing the 14th Street Bridge again. I thought, what better time to run Hains Point than when I feel completely detached from my running lifelines? This would give me great practice for the marathon. With a little calculation, I figured that running Hains Point and coming back home could hit me at the right distance, and should hit me at about 10:30 a.m.
Hains Point is normally pretty lonely - less so when it's prime season and runners are training there. I am guessing that a lot of people's fall races were this weekend (such as the Chicago Marathon), because it was pretty empty today. As I was nearing the southern tip of the point, I noticed a runner guy and girl coming at me. The runner girl was smiling, and as she approached me, she did more than just the normal wave. She stuck her hand out, so I high-fived her! That provided a little bit of a rush in an otherwise barren land.
One more exciting thing did happen as I was heading north along Hains Point. Along the Waterfront across the Anacostia, I heard an unmistakable blaring: a public exercise class was going on. A guy was on a microphone, and he was giving upbeat orders: Step up! Go down! Two more! Work it! etc., etc. There's something you don't hear on every run.
Pretty soon, I was out of Hains Point. I wanted to try and find someone with a watch. Thankfully, as I was rounding the Jefferson Memorial, I found 3 runners and asked them what time it was. They said 9:55. Looks like I had timed it perfectly, because I know that from the DC side of the George Mason Bridge back to my apartment is about 3.2 miles. I didn't need to run any more around DC; I would cross the bridge and go home.
I continued to think about how this would be one of my final runs on these DC trails, the trails that had seen me through many, many miles of my training. I was filled with a spirit of gratitude for making it this far, and for the trails being (mostly) forgiving on me. I thought about my friend Sarah, whose wedding day is today, and how she told me that my training for a marathon is very similar to the engagement period before a wedding. Today very much seemed like my dress rehearsal, which could explain why I had a bit more energy today.
As soon as I got home, I began to map my run. Then, I went with some friends to get lunch, and I finished up mapping my run - still feeling great. As it turns out, I was right about Georgetown, and I hit everything pretty well. I aimed to hit 18.2 miles, and I went over by 0.32. At least that's better than being under by a lot! I'd like to say that my pace had a little to do with being over by this much, because I definitely felt faster today - and I felt strong. It was a good run all around, aside from not knowing how far I went until after it was done.
Now that this run is down, today commences taper time! The taper is the period before a big race - about 3 weeks out - when running is cut down significantly to allow the body to rest and repair itself, and to allow carbs to be stored in the muscles in preparation for the big day.
Oftentimes, running is a metaphor for other parts of life (such as the engagement mentioned above), but sometimes running is a metaphor for running. My lesson from today is that, even if I have the best equipment, my success will be unpredictable if the equipment isn't charged. Today, I saw that with my watch, but in taper time, I need to remember that my success on marathon day will determine on how much sleep and rest I allow my body to have. This is the way that I will be successful. All of the hard training is under my belt, and now it is time to (properly) rest and relax.
Saturday, October 1, 2011
21 Mile Run - Saturday 10/1
I decided to make this weekend's 20 miler into a 21 miler, pending how I would feel toward the end of the run. I ran 31 miles during the week, so I figured, why not have another 52 mile week to boost my confidence going into race day? I repeated my 20 mile course from two weeks ago, and then I threw in a one-mile loop near my apartment complex to complete the run. I am glad to report that I accomplished my goal at my training pace and without any desire to stop.
Prior to running, I took my dog on a brief walk to check the temperature. It was a little chilly, so I threw on some long pants, a long-sleeved shirt, and a light jacket. After her walk, I checked the forecast. It said that we would get rain starting at 1 p.m., but I kept the jacket on as a preventative measure.
When I walked outside with my gear on, I saw one of my dog's friends and his owner. She is also a runner. She told me, "You know that it's raining, right?" I pointed to my jacket and waterproof sweatpants and said, "I'm as ready as I'll ever be!"
Because of the change in weather, this morning's run truly became a run to test the equipment. I would see if my attire would hold up through the rain, and I would see if I was under- or over-dressed. I also brought along some Clif Shot Blocks, to see how they would hold up on an even longer run.
More than anything else, though, the main equipment that was tested was my drive and willpower. From the morning chat with my dog owner friend, to each rain drop that landed in my eye, to the long distance itself, I had to put mind over matter throughout the entire run and not let anything stop me from getting it done.
It was on this run that I was incredibly thankful that I had chosen the Periclean Scholars as my organization to support, because the group got me through the mental part of this run. I recalled the days of building Rosemary's house, of getting up at the crack of dawn in the rainy season to begin work. I would get up after a night of restless sleep, because we had a leaky roof in the visitor house (hence, why no Zambians occupied it). We were in the village of Kawama for a set amount of time, and each moment was valuable. There was no possibility of staying inside out of the rain in a climate-controlled environment. We were there to get work done. My scrubs were drenched at the end of each workday, and if there was no sun out, we would not get a hot shower from our solar showers.
I do have many fond memories from Zambia, and these are most of what I have shared with you. My mentor, Steve, said during the rainy workdays that at the end of all of this, we would look back fondly on our experience and wish we could have it back. This is mostly true; I would love to relive the smiling Zambian faces, the beautiful church service, the delicious nshima and vitumbuas, Victoria Falls, and the safari. However, the memories of the difficult parts - the instances of character building - are what are truly getting me through the toughest spots in marathon training. Each brick I lifted, each rainstorm I endured, each vitamin C tablet I had to take, each of these things and more provided so much inspiration on today's run.
In spite of the rain, there continued to be an abundance of runners on the trails. Many had their team t-shirts on. I saw a lot of runners from the Team to End Aids today. Most of the runners were dressed for the weather, but my mouth almost dropped when I saw a runner with nothing but shorts and sneakers on. How he could do that was beyond me.
Hains Point continued to be a popular destination for racers. This morning, I saw a large group of people with t-shirts with the acronyms FUM/LAC on them. While running, a group of three women that ran near me asked one of the FUM/LAC folks what they were running for. One of them said, "Cancer!" The girls cheered out, "Great cause!" and continued on their run. I tried to look FUM/LAC up (even with the key word cancer), but I was not successful in discovering what it meant.
I continued up the Rock Creek Park trails and saw that the participants in the Solar Decathlon had cleaned up their act. In fact, they had built a walkway to an information tent on the south side of the park. It finally looked like a complex that could be sustainable!
As I continued onto the mall, tourists were everywhere with their massive umbrellas. Those who wanted to visit the Washington Monument were out of luck, because it was closed to the public. The entrance was taped off, and nobody was on the grassy area by the monument. I did look up and I noticed some dark spots near the tip; I wonder if that was the area where they were doing the repairs.
Until my turnaround point past the Ulysses S. Grant Memorial, the only exciting thing that happened was that I got more raindrops in my eye. As I headed back west, I noticed seven martial artists on the mall by 7th and Constitution. Each of them wore a white robe, and they each had a different colored belt. They shouted out some choppy chants in unison with each movement, and then ended with what sounded to me like "Hai!"
Georgetown provided a different sort of challenge today. Because the walkways are mostly brick, I was careful not to slip with each step. I did not have to worry so much about people clogging up the walkways, as it seemed they mostly decided to stay home instead of go out in the rain.
As I headed across the Key Bridge, I felt the strongest crosswinds I believe I have felt throughout training. I held onto my water bottle, for if it had blown over the bridge, I would have lost my keys, Clif Shot Blocks, Pepto, band-aids and run map. (My water bottle pocket sure does store a lot!) Luckily, I made it across in one piece - a little chillier, I might add, but a little more dry, as well.
Heading south along the trail, I saw the usual groups of runners, the occasional cyclist, and a novelty: three long boats for crew in the water. During this time, I think my mind sort of shut off. I recalled Lori in the Spirit of the Marathon saying that at times, her mind would just shut off during the course of a run and she would lose miles; she would be running, but not focused or present in it. After returning to thinking about running, she would discover that she had logged a couple of extra miles. I am glad to be aware that I have this talent, too.
As I returned home, I felt good, so I completed the one-mile loop in my neighborhood to make today's run into a solid 21 mile effort. I thought about the emotions I would feel at the end of the marathon, and how, even though today's run did require a little extra willpower, it was all worth it.
Over the course of my run, I popped two of my Clif Shot Blocks. About 20 minutes or so after each of them, I felt the urge to go to the bathroom. Thankfully, the Imodium I took beforehand worked, and the urge quickly passed. Yes, each of them did give me some extra energy, but I am not sure if that reward will be worth the risk of a bathroom stop during the marathon. I might bring two along just in case things change, but I am not certain that I will use them during the race after today's experience.
The rest of my equipment help up just fine. I ran well in my pants, although for the marathon I might invest in a pair of compression pants. My jacket was drenched, but that was what I expected after three and a half hours of running. The water bottle, my undergarments, my hairties, and my watch all performed as expected. My two-week-old pair of running shoes held up and did not give me any blisters.
After months of training, the marathon is now less than a month away. This is the longest run I will complete before it, although I will not consider next week to be my "taper". I think I will try for between 16 and 18 miles next Saturday; this upcoming week is a filler week, so I can make it up as I go. I want to step back a little bit, but not so much that my body feels like it's on a taper yet. Stay tuned for next Saturday's entry as I get one step closer to running the MCM.
Prior to running, I took my dog on a brief walk to check the temperature. It was a little chilly, so I threw on some long pants, a long-sleeved shirt, and a light jacket. After her walk, I checked the forecast. It said that we would get rain starting at 1 p.m., but I kept the jacket on as a preventative measure.
When I walked outside with my gear on, I saw one of my dog's friends and his owner. She is also a runner. She told me, "You know that it's raining, right?" I pointed to my jacket and waterproof sweatpants and said, "I'm as ready as I'll ever be!"
Because of the change in weather, this morning's run truly became a run to test the equipment. I would see if my attire would hold up through the rain, and I would see if I was under- or over-dressed. I also brought along some Clif Shot Blocks, to see how they would hold up on an even longer run.
More than anything else, though, the main equipment that was tested was my drive and willpower. From the morning chat with my dog owner friend, to each rain drop that landed in my eye, to the long distance itself, I had to put mind over matter throughout the entire run and not let anything stop me from getting it done.
It was on this run that I was incredibly thankful that I had chosen the Periclean Scholars as my organization to support, because the group got me through the mental part of this run. I recalled the days of building Rosemary's house, of getting up at the crack of dawn in the rainy season to begin work. I would get up after a night of restless sleep, because we had a leaky roof in the visitor house (hence, why no Zambians occupied it). We were in the village of Kawama for a set amount of time, and each moment was valuable. There was no possibility of staying inside out of the rain in a climate-controlled environment. We were there to get work done. My scrubs were drenched at the end of each workday, and if there was no sun out, we would not get a hot shower from our solar showers.
I do have many fond memories from Zambia, and these are most of what I have shared with you. My mentor, Steve, said during the rainy workdays that at the end of all of this, we would look back fondly on our experience and wish we could have it back. This is mostly true; I would love to relive the smiling Zambian faces, the beautiful church service, the delicious nshima and vitumbuas, Victoria Falls, and the safari. However, the memories of the difficult parts - the instances of character building - are what are truly getting me through the toughest spots in marathon training. Each brick I lifted, each rainstorm I endured, each vitamin C tablet I had to take, each of these things and more provided so much inspiration on today's run.
In spite of the rain, there continued to be an abundance of runners on the trails. Many had their team t-shirts on. I saw a lot of runners from the Team to End Aids today. Most of the runners were dressed for the weather, but my mouth almost dropped when I saw a runner with nothing but shorts and sneakers on. How he could do that was beyond me.
Hains Point continued to be a popular destination for racers. This morning, I saw a large group of people with t-shirts with the acronyms FUM/LAC on them. While running, a group of three women that ran near me asked one of the FUM/LAC folks what they were running for. One of them said, "Cancer!" The girls cheered out, "Great cause!" and continued on their run. I tried to look FUM/LAC up (even with the key word cancer), but I was not successful in discovering what it meant.
I continued up the Rock Creek Park trails and saw that the participants in the Solar Decathlon had cleaned up their act. In fact, they had built a walkway to an information tent on the south side of the park. It finally looked like a complex that could be sustainable!
As I continued onto the mall, tourists were everywhere with their massive umbrellas. Those who wanted to visit the Washington Monument were out of luck, because it was closed to the public. The entrance was taped off, and nobody was on the grassy area by the monument. I did look up and I noticed some dark spots near the tip; I wonder if that was the area where they were doing the repairs.
Until my turnaround point past the Ulysses S. Grant Memorial, the only exciting thing that happened was that I got more raindrops in my eye. As I headed back west, I noticed seven martial artists on the mall by 7th and Constitution. Each of them wore a white robe, and they each had a different colored belt. They shouted out some choppy chants in unison with each movement, and then ended with what sounded to me like "Hai!"
Georgetown provided a different sort of challenge today. Because the walkways are mostly brick, I was careful not to slip with each step. I did not have to worry so much about people clogging up the walkways, as it seemed they mostly decided to stay home instead of go out in the rain.
As I headed across the Key Bridge, I felt the strongest crosswinds I believe I have felt throughout training. I held onto my water bottle, for if it had blown over the bridge, I would have lost my keys, Clif Shot Blocks, Pepto, band-aids and run map. (My water bottle pocket sure does store a lot!) Luckily, I made it across in one piece - a little chillier, I might add, but a little more dry, as well.
Heading south along the trail, I saw the usual groups of runners, the occasional cyclist, and a novelty: three long boats for crew in the water. During this time, I think my mind sort of shut off. I recalled Lori in the Spirit of the Marathon saying that at times, her mind would just shut off during the course of a run and she would lose miles; she would be running, but not focused or present in it. After returning to thinking about running, she would discover that she had logged a couple of extra miles. I am glad to be aware that I have this talent, too.
As I returned home, I felt good, so I completed the one-mile loop in my neighborhood to make today's run into a solid 21 mile effort. I thought about the emotions I would feel at the end of the marathon, and how, even though today's run did require a little extra willpower, it was all worth it.
Over the course of my run, I popped two of my Clif Shot Blocks. About 20 minutes or so after each of them, I felt the urge to go to the bathroom. Thankfully, the Imodium I took beforehand worked, and the urge quickly passed. Yes, each of them did give me some extra energy, but I am not sure if that reward will be worth the risk of a bathroom stop during the marathon. I might bring two along just in case things change, but I am not certain that I will use them during the race after today's experience.
The rest of my equipment help up just fine. I ran well in my pants, although for the marathon I might invest in a pair of compression pants. My jacket was drenched, but that was what I expected after three and a half hours of running. The water bottle, my undergarments, my hairties, and my watch all performed as expected. My two-week-old pair of running shoes held up and did not give me any blisters.
After months of training, the marathon is now less than a month away. This is the longest run I will complete before it, although I will not consider next week to be my "taper". I think I will try for between 16 and 18 miles next Saturday; this upcoming week is a filler week, so I can make it up as I go. I want to step back a little bit, but not so much that my body feels like it's on a taper yet. Stay tuned for next Saturday's entry as I get one step closer to running the MCM.
Monday, September 26, 2011
9 Mile Run - Saturday 9/24
This past Saturday, I returned to North Jersey and completed a long run that was exceptionally short, by my standards. That being said, this stepback week was needed, and this was no time to get restless. The week of 9/11-17 and 9/25-10/1 are both peak weeks for me - that is, 52 miles in one week and a 20 mile long run.
The 9 mile run started in Hawthorne and took us through downtown Glen Rock, up Maple Avenue, through downtown Ridgewood, into Midland Park, and back down Goffle Road to return to Hawthorne. The Hawthorne area was one that I became more familiar with over the weekend, as it is Jason's hometown. Even though it is only 10 minutes away from my hometown of Oakland, I only spent time there as a child at the movie theater and the Dunkin Donuts. Unfortunately, I stopped at neither during my run! However, I did pass the Dunkin Donuts, which brought back some great memories... both of when I used to be a kid, and of when I ate baked goods.
Heading through familiar downtowns, I kept my eyes peeled for familiar sites. One of those was the Country Pancake House in Ridgewood. I recalled how the good cross country runners in high school would run from the high school to this restaurant and devour the massive pancakes as a post-run treat. I might not have been good enough to do that then, but I certainly would be now!
As in my previous North Jersey run, I learned once again that we runners are spoiled in Northern Virginia. The sidewalks were nonexistent in many places. When the roads transitioned from one town to another, the sidewalk would abruptly end on one side of the road and resume on the other side. In spite of this, I never felt like I was in danger. The streets were devoid of traffic on that Saturday morning.
Of all of the places where we could have planned long runs in North Jersey, this run took me through the same intersection in Midland Park (Goffle/Godwin) that I ran while on my 17 mile run. Whenever I go home, I always say that things change - but I cannot say that this is true about this intersection, since I was just there a month and a half ago.
One of the perks of a shorter long run was that I attempted different fueling than normal. I traded my Powerade for some Gatorade, and I ingested a mountain berry flavored Clif Shot Block for fuel. I did not drink as much liquid as normal, so I cannot tell if the Gatorade swap was fruitful. However, the experiment with the shot block did turn out well; it gave me a slight energy boost, which, during the marathon, could prove crucial. I think I will continue to experiment with these in my final weeks of training.
I valued the sightseeing in this run and the opportunity to soak in and enjoy the experience on a shorter long run. Training is now kicking into as high of a gear as it can get, as this is the peak week for my training. Today, I did 7 in the morning and 6 at night, for a total of 13. I will log 20 miles (minimum - perhaps 21 or 22) on Saturday. My body has done it once before, and doing it again will reassure me that I am ready for this marathon.
The 9 mile run started in Hawthorne and took us through downtown Glen Rock, up Maple Avenue, through downtown Ridgewood, into Midland Park, and back down Goffle Road to return to Hawthorne. The Hawthorne area was one that I became more familiar with over the weekend, as it is Jason's hometown. Even though it is only 10 minutes away from my hometown of Oakland, I only spent time there as a child at the movie theater and the Dunkin Donuts. Unfortunately, I stopped at neither during my run! However, I did pass the Dunkin Donuts, which brought back some great memories... both of when I used to be a kid, and of when I ate baked goods.
Heading through familiar downtowns, I kept my eyes peeled for familiar sites. One of those was the Country Pancake House in Ridgewood. I recalled how the good cross country runners in high school would run from the high school to this restaurant and devour the massive pancakes as a post-run treat. I might not have been good enough to do that then, but I certainly would be now!
As in my previous North Jersey run, I learned once again that we runners are spoiled in Northern Virginia. The sidewalks were nonexistent in many places. When the roads transitioned from one town to another, the sidewalk would abruptly end on one side of the road and resume on the other side. In spite of this, I never felt like I was in danger. The streets were devoid of traffic on that Saturday morning.
Of all of the places where we could have planned long runs in North Jersey, this run took me through the same intersection in Midland Park (Goffle/Godwin) that I ran while on my 17 mile run. Whenever I go home, I always say that things change - but I cannot say that this is true about this intersection, since I was just there a month and a half ago.
One of the perks of a shorter long run was that I attempted different fueling than normal. I traded my Powerade for some Gatorade, and I ingested a mountain berry flavored Clif Shot Block for fuel. I did not drink as much liquid as normal, so I cannot tell if the Gatorade swap was fruitful. However, the experiment with the shot block did turn out well; it gave me a slight energy boost, which, during the marathon, could prove crucial. I think I will continue to experiment with these in my final weeks of training.
I valued the sightseeing in this run and the opportunity to soak in and enjoy the experience on a shorter long run. Training is now kicking into as high of a gear as it can get, as this is the peak week for my training. Today, I did 7 in the morning and 6 at night, for a total of 13. I will log 20 miles (minimum - perhaps 21 or 22) on Saturday. My body has done it once before, and doing it again will reassure me that I am ready for this marathon.
Saturday, September 17, 2011
20 Mile Run - Saturday 9/17
Today, I accomplished two of my major pre-marathon goals: a 20 mile run and a 52 mile week. I took a path that combined some of my favorite loops: from home to the Mount Vernon Trail, to Hains Point, up north to the Lincoln Memorial, east to the pool right in front of the Capitol, back west to the Lincoln Memorial, up north to Georgetown, across the Key Bridge, and back south down the Mount Vernon Trail and back home.
I started today's run a little later than normal, for a couple of reasons. First, it is getting colder out, so I no longer need to get up before dawn to avoid the heat. Second, I have been having pain in my left heel - I think it might be the Achille's tendon. Even though it felt mostly good yesterday, I am terrified that something bad will happen on a run and all of my training will go down the drain. That being said, it felt a million times better today than it did on Thursday when it first started hurting. Third, since I started running so late, my dog got her walk before my run today. Fourth, I forgot to get Powerade and had to go to the store before my run. With all that being said, I finally started my watch at 7:50 a.m.
Today's weather was in the high 50s to low 60s. Compared to normal, this was freezing for someone like me. Since it was overcast with some raindrops, I threw a windbreaker atop my technical tee. I wore my normal shorts. Combined, this outfit made me feel neither too warm nor too cold over the course of the run.
The streets leading to the trail were dead, but they came alive the second I hit the Mount Vernon Trail. Many teams and running groups were putting in their miles, and they had water stops along the way set up for them. This may be because of how late I ran in the morning, or the fact that the weather is getting cooler. Due to the weather, today's athletes wore mostly long-sleeved shirts; many even wore running tights. Yet, I saw the man with the gray shorts and the orange stripe, with the two knee braces, and he did not add any layers at all.
When I crossed over the George Mason Bridge, I noticed that there were a couple of events going on down at Hains Point. The first one was the Run Geek Run 8K. My path took me clear through the race! I ran in the opposite direction of the racers, so I was able to observe their running form and get ideas for race attire. Since I was going in the opposite direction, a volunteer called out my time as I crossed the race's 2 mile mark. It was something like 42 minutes, which would be abysmal - even for walkers! I just smiled and said "thank you". I was even offered water at the aid stations. At the edge furthest south on Hains Point, the volunteer manning the music asked me if I was running the race - because if I were, I would have to turn left. I just said, "nope"! Since the music was blasting south, as soon as I passed the music booth I got an earful of Gwen Stefani's "It's My Life".
As I passed the Tidal Basin and headed up the Rock Creek Park trails toward the Lincoln Memorial, I noticed there were many tents, houses, Port-o-Potties, and bike racks at West Potomac Park. AT first, I thought that they had forgotten to clean up from last weekend's Nation's Triathlon. Then, I realized that they were setting up for - of all things - the Department of Energy's Solar Decathlon. Who would have guessed that a solar decathlon, of all things, would create the biggest mess I have ever seen at this park?
As I continued on and neared the Lincoln Memorial, I thought about my run last weekend and my fall on the nearby cobblestones. I thought about paying extra attention to the ground beneath my feet. Well, this could not have happened at a better time, because when I looked ahead of me, I saw a huge pile of horse poop. Thankfully I was able to dodge that, unlike last week's cobblestones. I doubt it would have injured me, but it would have made me miserable for the rest of my run.
Since I was out running so late, I encountered more tourists than normal - especially on the National Mall. In the past, such as during Cherry Blossom Season, I found it my duty as a runner to get in as many pictures as possible of unsuspecting tourists - i.e., photobomb them. However, today I was feeling nice. When tourists would stand on the right side of the sidewalk and take a picture of something on the left side, I would go off of the sidewalk and around them so as not to obstruct their shot. I will count this as one small act of charity toward mankind today - even though I know they would have loved to have me in their pictures!
Another consequence of running later in the morning was that Georgetown might as well have been Hong Kong. The sidewalks were clogged with tourists and shoppers, none of which seemed too happy to see me bolting in their direction. I didn't really have to slow down my pace to pass them, but it did make me feel like I was in some sort of game - or maybe as though I were playing football and had to dodge everybody trying to tackle me. The best thing that I saw in Georgetown, however, was independent of other human beings. The words "Pinkberry - Swirling Soon" graced a storefront on M Street. Cue the Hallelujah chorus. Pinkberry is one of my favorite frozen yogurt places of all time, and I am so happy that they are adding one more to the DC mix.
Today's run was quite eventful, but that wasn't even the best part. The best part of today's run is that I feel great after it. I am walking around now, and I have no aches and pains. Yes, my hamstrings were somewhat tight toward the end of the run, but a couple of hours after, everything feels good as new - even my left Achilles tendon. If I were dumb today and wanted to prove something, I know that my body could have done the full 26.2. That being said, I will not hit that distance in my training, but I know after today's run that I can do it.
I have a stepback week next week. The week after, I put in my second twenty miler - and then the taper begins. We are only 6 weeks out from marathon day. I cannot believe how soon it will be here.
I started today's run a little later than normal, for a couple of reasons. First, it is getting colder out, so I no longer need to get up before dawn to avoid the heat. Second, I have been having pain in my left heel - I think it might be the Achille's tendon. Even though it felt mostly good yesterday, I am terrified that something bad will happen on a run and all of my training will go down the drain. That being said, it felt a million times better today than it did on Thursday when it first started hurting. Third, since I started running so late, my dog got her walk before my run today. Fourth, I forgot to get Powerade and had to go to the store before my run. With all that being said, I finally started my watch at 7:50 a.m.
Today's weather was in the high 50s to low 60s. Compared to normal, this was freezing for someone like me. Since it was overcast with some raindrops, I threw a windbreaker atop my technical tee. I wore my normal shorts. Combined, this outfit made me feel neither too warm nor too cold over the course of the run.
The streets leading to the trail were dead, but they came alive the second I hit the Mount Vernon Trail. Many teams and running groups were putting in their miles, and they had water stops along the way set up for them. This may be because of how late I ran in the morning, or the fact that the weather is getting cooler. Due to the weather, today's athletes wore mostly long-sleeved shirts; many even wore running tights. Yet, I saw the man with the gray shorts and the orange stripe, with the two knee braces, and he did not add any layers at all.
When I crossed over the George Mason Bridge, I noticed that there were a couple of events going on down at Hains Point. The first one was the Run Geek Run 8K. My path took me clear through the race! I ran in the opposite direction of the racers, so I was able to observe their running form and get ideas for race attire. Since I was going in the opposite direction, a volunteer called out my time as I crossed the race's 2 mile mark. It was something like 42 minutes, which would be abysmal - even for walkers! I just smiled and said "thank you". I was even offered water at the aid stations. At the edge furthest south on Hains Point, the volunteer manning the music asked me if I was running the race - because if I were, I would have to turn left. I just said, "nope"! Since the music was blasting south, as soon as I passed the music booth I got an earful of Gwen Stefani's "It's My Life".
As I passed the Tidal Basin and headed up the Rock Creek Park trails toward the Lincoln Memorial, I noticed there were many tents, houses, Port-o-Potties, and bike racks at West Potomac Park. AT first, I thought that they had forgotten to clean up from last weekend's Nation's Triathlon. Then, I realized that they were setting up for - of all things - the Department of Energy's Solar Decathlon. Who would have guessed that a solar decathlon, of all things, would create the biggest mess I have ever seen at this park?
As I continued on and neared the Lincoln Memorial, I thought about my run last weekend and my fall on the nearby cobblestones. I thought about paying extra attention to the ground beneath my feet. Well, this could not have happened at a better time, because when I looked ahead of me, I saw a huge pile of horse poop. Thankfully I was able to dodge that, unlike last week's cobblestones. I doubt it would have injured me, but it would have made me miserable for the rest of my run.
Since I was out running so late, I encountered more tourists than normal - especially on the National Mall. In the past, such as during Cherry Blossom Season, I found it my duty as a runner to get in as many pictures as possible of unsuspecting tourists - i.e., photobomb them. However, today I was feeling nice. When tourists would stand on the right side of the sidewalk and take a picture of something on the left side, I would go off of the sidewalk and around them so as not to obstruct their shot. I will count this as one small act of charity toward mankind today - even though I know they would have loved to have me in their pictures!
Another consequence of running later in the morning was that Georgetown might as well have been Hong Kong. The sidewalks were clogged with tourists and shoppers, none of which seemed too happy to see me bolting in their direction. I didn't really have to slow down my pace to pass them, but it did make me feel like I was in some sort of game - or maybe as though I were playing football and had to dodge everybody trying to tackle me. The best thing that I saw in Georgetown, however, was independent of other human beings. The words "Pinkberry - Swirling Soon" graced a storefront on M Street. Cue the Hallelujah chorus. Pinkberry is one of my favorite frozen yogurt places of all time, and I am so happy that they are adding one more to the DC mix.
Today's run was quite eventful, but that wasn't even the best part. The best part of today's run is that I feel great after it. I am walking around now, and I have no aches and pains. Yes, my hamstrings were somewhat tight toward the end of the run, but a couple of hours after, everything feels good as new - even my left Achilles tendon. If I were dumb today and wanted to prove something, I know that my body could have done the full 26.2. That being said, I will not hit that distance in my training, but I know after today's run that I can do it.
I have a stepback week next week. The week after, I put in my second twenty miler - and then the taper begins. We are only 6 weeks out from marathon day. I cannot believe how soon it will be here.
Tuesday, September 13, 2011
Doubles
First - before I start today’s entry, I want to share a coupon with those of you, my followers, who like to live and eat healthy. You’re about to get $10 off your grocery bill at Whole Foods. Click this link: https://livingsocial.com/deals/123805?ref=conf-jp&rpi=26093749 and happy shopping.
Second - no, this entry is not devoted to a type of tennis match. Rather, it is devoted to a style of attaining my desired mileage. A double is when I run twice in the course of a single waking day. As of last week, I began to incorporate doubles once per week. The idea of incorporating doubles is thanks to Steve, my runner friend, who suggested early on in my training to do supplemental runs to build up mileage at peak training time. The second run of a double never replaces a subsequent run.
Prior to marathon training, I experienced doubles in a couple of different arenas.
The first arena was with high school sports.
With each past instance of doubles, I had very different motivation. For high school soccer, the completion of doubles was a rite of passage. It was a way to prove to your teammates that you were serious about playing. It was also a chance to try out for the varsity team. For running camp, doing doubles was a way to spread out mileage over different bouts. Cross country runners rarely, if ever, run at more than 10 miles at a time, so they need to build up their mileage in smaller doses. The doubles at Elon were for the prize at the end, and for the honor of having my name on the fitness center wall. The summer sessions in 2007 were because of convenience and preference; it would have been difficult to go to the Y early in the morning, but I still needed a morning workout.
Many of the motivating factors of years past are reasons why I am incorporating doubles.
Unlike in past years, for my marathon training the greatest measure of success for running doubles will be to keep in tune with my body. I had planned to run a double on Saturday, but my body was tired, sore, and burnt out, so I decided not to push it. However, I felt great yesterday afternoon, so I made it a double of 6 in the morning plus 6 in the evening. After the second run of a double, I allow myself extra time to stretch and cool down - more than I get during my average morning run, when I am focused on floor work and strength training. Stretching is what helps to prevent muscle fatigue when my body is adjusting to something out of its comfort zone. Doing these help me to avoid burnout; my mileage is hitting new heights, and I want to make sure that I am not dragging in the process. What use are doubles if they bring down the rest of my training?
I believe that if I play my doubles smart, they will take me to new heights in my training. My physical and mental goals of this marathon seem more attainable with the simple addition of one double into my weekly routine. I feel more confident and stronger - all thanks to one extra bout on the treadmill each week.
Second - no, this entry is not devoted to a type of tennis match. Rather, it is devoted to a style of attaining my desired mileage. A double is when I run twice in the course of a single waking day. As of last week, I began to incorporate doubles once per week. The idea of incorporating doubles is thanks to Steve, my runner friend, who suggested early on in my training to do supplemental runs to build up mileage at peak training time. The second run of a double never replaces a subsequent run.
Prior to marathon training, I experienced doubles in a couple of different arenas.
The first arena was with high school sports.
- The middle to end of August welcomed me to the start of the soccer season, in a grueling way. We would have rigorous practice in the morning, have lunch, rest, and then return for the afternoon. Sometimes, we would just pack our lunches and would not leave the field. These sessions would last for two weeks straight.
- The second instance in high school was when I was a cross-country camper at Green Mountain Running Camp. We would do two runs a day: a 2-miler in the morning and a 5- to 7-miler at night. If you were feeling injured or burnt out, you could aqua-jog at the pool. Camp lasted for one week.
- When I got to Elon, I noticed that they had a fitness competition where you could win maximum points for spending an hour and a half in the gym each day, plus completing other challenges. Because I needed an hour and a half each day, I often split up the time into a long and a short session each day. I did it successfully my first two years and won some great prizes as a result. The competition continued for 6 weeks the first year and 5 the second.
- During the summer of 2007, I got a membership to the local Y to use a variety of exercise equipment beyond what was in my basement at home. I used the gym during the afternoons, but I still ran 3-5 miles in the morning as my wake-up medicine before my summer jobs. This pattern continued for about 8 weeks.
With each past instance of doubles, I had very different motivation. For high school soccer, the completion of doubles was a rite of passage. It was a way to prove to your teammates that you were serious about playing. It was also a chance to try out for the varsity team. For running camp, doing doubles was a way to spread out mileage over different bouts. Cross country runners rarely, if ever, run at more than 10 miles at a time, so they need to build up their mileage in smaller doses. The doubles at Elon were for the prize at the end, and for the honor of having my name on the fitness center wall. The summer sessions in 2007 were because of convenience and preference; it would have been difficult to go to the Y early in the morning, but I still needed a morning workout.
Many of the motivating factors of years past are reasons why I am incorporating doubles.
- Giving my best in training for this marathon is part of making it a rite of passage. As Steve Prefontaine taught runners, “To give anything less than your best is to sacrifice the gift.”
- I am aiming to hit a mileage goal that peaks at 52 miles in a single week. This is a mostly psychological goal, but it does prepare me very well physically. Throughout my training, I knew that if my weekend long run was no more than half of my weekly mileage, I would be able to complete it with (relative) ease. If I can run a 52 mile week, then I can do a 26 mile race easier than if I had not had this baseline of training.
- I can’t say that I am doing the doubles for a prize, except to see that number 52 in my training log.
- I am definitely returning to doubles as a matter of convenience. I am a part-time runner, full-time something else - like the rest of the non-elite running world. I have limited time to run in the morning before I have to get ready for work. With the sunshine becoming more limited, it is getting harder to get those 8 milers at morning dawn. These have made up a lot of my mileage in past weeks, so I don’t want to fall behind if I transition them to 7 milers on the treadmill.
Unlike in past years, for my marathon training the greatest measure of success for running doubles will be to keep in tune with my body. I had planned to run a double on Saturday, but my body was tired, sore, and burnt out, so I decided not to push it. However, I felt great yesterday afternoon, so I made it a double of 6 in the morning plus 6 in the evening. After the second run of a double, I allow myself extra time to stretch and cool down - more than I get during my average morning run, when I am focused on floor work and strength training. Stretching is what helps to prevent muscle fatigue when my body is adjusting to something out of its comfort zone. Doing these help me to avoid burnout; my mileage is hitting new heights, and I want to make sure that I am not dragging in the process. What use are doubles if they bring down the rest of my training?
I believe that if I play my doubles smart, they will take me to new heights in my training. My physical and mental goals of this marathon seem more attainable with the simple addition of one double into my weekly routine. I feel more confident and stronger - all thanks to one extra bout on the treadmill each week.
Saturday, September 10, 2011
10 Mile Run - Saturday 9/10
You might be looking at the title of this entry and thinking, "I thought she was doing 20 miles today?" You would be right. Unfortunately, I fell and scraped up myself pretty badly around mile 7 or 8 of the first lap of a 10 mile loop. I made the tough decision to stop at home base, ice myself, and run to the convenience store to get some first aid.
There have been times before when I tripped, but this was the first run that I flat out wiped out. There was a raised area right before the Arlington Memorial Bridge (on the DC side). I was in my normal running flow, not overly cautious about my terrain because it was cobblestone sidewalk. Before I knew it, I was down. My water bottle flew out of my hands. Luckily, I had four other Arlington Road Runners around me to support me: Jason next to me, and Amy plus two other women directly in front of me. Jason asked if I was okay before I resumed running. As soon as I got up and grabbed my water bottle, I said, "Let's go." If I did have to fall once during training, I was thankful that it was when I was with a group of people.
I felt in okay shape, minus the gashes in my hands and the light scraping on my left knee. Then, as the run progressed and we ran past the Iwo Jima Memorial (the concluding spot of the MCM!), I felt my scrapes starting to swell up. I decided I would stop at the ARRC home base in Rosslyn when we reached there, prior to beginning lap two. Thankfully, they had ice, but unfortunately, there was no first aid. I feared that my cuts would get infected, that the wounds would hurt so much that they would detract from my running - so I made the very difficult decision to cut a long run short.
At first I was dejected about having to stop, but now I see it as an opportunity. I am going to finish up my mileage either this afternoon/evening or tomorrow morning. I will run somewhere between 10 miles (to make 10+10 from today), or I will start from scratch and do 20. I am not going to go into my second run with huge expectations, aside from the desire to complete a minimum of 10 more miles. I am going to listen to my body and do as it tells me to. If it says that it can do 20 more miles, then that is what I will do - and then I will rest tomorrow, extremely confident that I will be prepared for MCM. Plus, if I run tonight, I will see how I do with eating prior to a long run - something I have not had a chance to experience since a 9 miler earlier this season. As MCM gets closer, I wonder if I should consider having a small snack in the hours before the race; if I do not eat before the race, then I won't have my first meal until 1 p.m. at the earliest on October 30. I would never consider experimenting with this the day of the race, so this afternoon/evening will give me a chance to do so.
Aside from my graceful fall, the run was fantastic. I felt capable in all regards - including my ankles. I have had no tendon problems for a few days now, and they did not come up on today's run. The temperature was great. My lungs handled the weather well, even if it was somewhat humid for late summer. My stomach gave me no problems, and I didn't need a Pepto or Imodium before the run.
The start of the run was the site of today's Rosslyn Jazz Festival. At the beginning, I saw them setting up, and toward the end, I got to hear the warm ups. I saw promoters all over getting people to attend the festival, even at a very early hour in the morning.
As we crossed into DC, Chris from ARRC mentioned that there would be a water station with oreos. They might as well have been orioles (the birds), because we saw more of them than oreos. They were mystical "Never-cookies" that did not exist today. Although I would not have eaten any, the promise of cookies on the trail made me think of what I would like to see during MCM: a station that hands out fig newtons. Elite runner Deena Kastor has said that this is what she eats as fuel for long runs; I love fig newtons, so I imagine I would enjoy them during the race.
Part of the run took me along the National Mall. I saw some tents, and as I headed east, I instantly thought they were being set up for 9/11 remembrance. When I looped the Capitol and started heading west, I saw that they were for the National Council of Negro Women, Inc.'s 26th Annual Black Family Reunion. They had fired up the grill and were singing and playing music. Members from the running group were looking for a water stop around this point; I think that if they had asked for a burger, they would have successfully gotten one!
After I traversed the Arlington Memorial Bridge, I saw many points of inspiration. As mentioned earlier, I got to run past the Iwo Jima Memorial and up the road that in 50 days will lead me to victory. I got to run past the Netherlands Carillon and Arlington Cemetery, the first time I have ever done so. I briefly thought about all who have sacrificed their lives for us so that I can run on these streets in freedom and without fear, even around the 10th anniversary of 9/11. My only fear today was uneven sidewalks.
All in all, today did not go as planned, but it was still a good 10 miler. I will make up my mileage the rest of this weekend, and I will learn about my body in the process. With each crisis comes danger plus opportunity, a truth that I get to test out soon.
There have been times before when I tripped, but this was the first run that I flat out wiped out. There was a raised area right before the Arlington Memorial Bridge (on the DC side). I was in my normal running flow, not overly cautious about my terrain because it was cobblestone sidewalk. Before I knew it, I was down. My water bottle flew out of my hands. Luckily, I had four other Arlington Road Runners around me to support me: Jason next to me, and Amy plus two other women directly in front of me. Jason asked if I was okay before I resumed running. As soon as I got up and grabbed my water bottle, I said, "Let's go." If I did have to fall once during training, I was thankful that it was when I was with a group of people.
I felt in okay shape, minus the gashes in my hands and the light scraping on my left knee. Then, as the run progressed and we ran past the Iwo Jima Memorial (the concluding spot of the MCM!), I felt my scrapes starting to swell up. I decided I would stop at the ARRC home base in Rosslyn when we reached there, prior to beginning lap two. Thankfully, they had ice, but unfortunately, there was no first aid. I feared that my cuts would get infected, that the wounds would hurt so much that they would detract from my running - so I made the very difficult decision to cut a long run short.
At first I was dejected about having to stop, but now I see it as an opportunity. I am going to finish up my mileage either this afternoon/evening or tomorrow morning. I will run somewhere between 10 miles (to make 10+10 from today), or I will start from scratch and do 20. I am not going to go into my second run with huge expectations, aside from the desire to complete a minimum of 10 more miles. I am going to listen to my body and do as it tells me to. If it says that it can do 20 more miles, then that is what I will do - and then I will rest tomorrow, extremely confident that I will be prepared for MCM. Plus, if I run tonight, I will see how I do with eating prior to a long run - something I have not had a chance to experience since a 9 miler earlier this season. As MCM gets closer, I wonder if I should consider having a small snack in the hours before the race; if I do not eat before the race, then I won't have my first meal until 1 p.m. at the earliest on October 30. I would never consider experimenting with this the day of the race, so this afternoon/evening will give me a chance to do so.
Aside from my graceful fall, the run was fantastic. I felt capable in all regards - including my ankles. I have had no tendon problems for a few days now, and they did not come up on today's run. The temperature was great. My lungs handled the weather well, even if it was somewhat humid for late summer. My stomach gave me no problems, and I didn't need a Pepto or Imodium before the run.
The start of the run was the site of today's Rosslyn Jazz Festival. At the beginning, I saw them setting up, and toward the end, I got to hear the warm ups. I saw promoters all over getting people to attend the festival, even at a very early hour in the morning.
As we crossed into DC, Chris from ARRC mentioned that there would be a water station with oreos. They might as well have been orioles (the birds), because we saw more of them than oreos. They were mystical "Never-cookies" that did not exist today. Although I would not have eaten any, the promise of cookies on the trail made me think of what I would like to see during MCM: a station that hands out fig newtons. Elite runner Deena Kastor has said that this is what she eats as fuel for long runs; I love fig newtons, so I imagine I would enjoy them during the race.
Part of the run took me along the National Mall. I saw some tents, and as I headed east, I instantly thought they were being set up for 9/11 remembrance. When I looped the Capitol and started heading west, I saw that they were for the National Council of Negro Women, Inc.'s 26th Annual Black Family Reunion. They had fired up the grill and were singing and playing music. Members from the running group were looking for a water stop around this point; I think that if they had asked for a burger, they would have successfully gotten one!
After I traversed the Arlington Memorial Bridge, I saw many points of inspiration. As mentioned earlier, I got to run past the Iwo Jima Memorial and up the road that in 50 days will lead me to victory. I got to run past the Netherlands Carillon and Arlington Cemetery, the first time I have ever done so. I briefly thought about all who have sacrificed their lives for us so that I can run on these streets in freedom and without fear, even around the 10th anniversary of 9/11. My only fear today was uneven sidewalks.
All in all, today did not go as planned, but it was still a good 10 miler. I will make up my mileage the rest of this weekend, and I will learn about my body in the process. With each crisis comes danger plus opportunity, a truth that I get to test out soon.
Thursday, September 8, 2011
Spirit of the Marathon
I just stumbled upon this movie:
Spirit of the Marathon is a 2007 documentary about the Chicago Marathon experience of six runners, as well as the distance's history.
This movie is available on Hulu, which is great, because I am sure I will watch it (or parts of it) multiple times in the next 51 days.
As time dwindles down, each piece of inspiration holds greater importance. I could not have found this movie at a better time. I am currently streaming it but will not finish it tonight; it will go in the queue for the weekend.
Runner friends, please click on the Hulu link (http://www.hulu.com/watch/85354/spirit-of-the-marathon) and enjoy the movie along with me. If you have runner friends (other than me, of course!), please share the link with them.
This movie is available on Hulu, which is great, because I am sure I will watch it (or parts of it) multiple times in the next 51 days.
As time dwindles down, each piece of inspiration holds greater importance. I could not have found this movie at a better time. I am currently streaming it but will not finish it tonight; it will go in the queue for the weekend.
Runner friends, please click on the Hulu link (http://www.hulu.com/watch/85354/spirit-of-the-marathon) and enjoy the movie along with me. If you have runner friends (other than me, of course!), please share the link with them.
Wednesday, September 7, 2011
Marathon by Numbers
I am no longer just a person; I am now also a number.
This afternoon, I received my bib number in a confirmation e-mail from the Marine Corps Marathon organizers. I will be runner # 12501. Receiving this number means there is no turning back. I have an identity in this race.
Numbers do motivate me to run harder, faster, and stronger. The numbers on the treadmill console or my watch inspire me to go faster, and the numbers in my running log inspire me to stay consistent. For additional motivation, I will take this time to share some numbers that have propelled me in my marathon journey.
196: Days since I began training for the marathon.
52: Days left until the marathon.
52: Number of miles I will run during my heaviest training week.
171: Number of miles I ran during the month of August.
1,013: Number of miles I have run this year.
2: Scheduled training days that I missed due to illness.
0: Scheduled training days that I missed due to injury.
30,000: Approximate number of people who start the MCM each year.
21,948: Number of MCM finishers in 2010.
4:44:14: Average finish time of 2010 MCM finishers.
6: Miles per hour starting pace for each treadmill run.
7: Miles per hour tempo pace for each treadmill run.
5:00:00: Corral that I will be in for MCM.
4:00:00 (or below): Goal finish time. (I enjoy passing people!)
9:09: Pace per mile to achieve goal finish time.
1: Incline for each treadmill run.
4:30: Earliest start time for my summer long run.
9:00: Start time for MCM (a.m.).
1:15: Time I need to beat the 14th Street Bridge to continue MCM (p.m.).
2: (Each of) legs, arms, and lungs that will propel me to the finish line.
1: Body, heart, and soul that is responsible for me crossing the finish line.
Unlimited: Number of supporters, both through PSAA and elsewhere, that make all of the above numbers worth it.
This afternoon, I received my bib number in a confirmation e-mail from the Marine Corps Marathon organizers. I will be runner # 12501. Receiving this number means there is no turning back. I have an identity in this race.
Numbers do motivate me to run harder, faster, and stronger. The numbers on the treadmill console or my watch inspire me to go faster, and the numbers in my running log inspire me to stay consistent. For additional motivation, I will take this time to share some numbers that have propelled me in my marathon journey.
196: Days since I began training for the marathon.
52: Days left until the marathon.
52: Number of miles I will run during my heaviest training week.
171: Number of miles I ran during the month of August.
1,013: Number of miles I have run this year.
2: Scheduled training days that I missed due to illness.
0: Scheduled training days that I missed due to injury.
30,000: Approximate number of people who start the MCM each year.
21,948: Number of MCM finishers in 2010.
4:44:14: Average finish time of 2010 MCM finishers.
6: Miles per hour starting pace for each treadmill run.
7: Miles per hour tempo pace for each treadmill run.
5:00:00: Corral that I will be in for MCM.
4:00:00 (or below): Goal finish time. (I enjoy passing people!)
9:09: Pace per mile to achieve goal finish time.
1: Incline for each treadmill run.
4:30: Earliest start time for my summer long run.
9:00: Start time for MCM (a.m.).
1:15: Time I need to beat the 14th Street Bridge to continue MCM (p.m.).
2: (Each of) legs, arms, and lungs that will propel me to the finish line.
1: Body, heart, and soul that is responsible for me crossing the finish line.
Unlimited: Number of supporters, both through PSAA and elsewhere, that make all of the above numbers worth it.
Saturday, September 3, 2011
19 Mile Run - Saturday 9/3
Today's 19 mile run took me to many familiar places - some of which I have visited recently, others I haven't visited in over a month. I started up the Mount Vernon Trail, headed across the George Mason Bridge to Hains Point, ran up the Rock Creek Park trails into Georgetown, took the Key Bridge back to Rosslyn, and down the Mount Vernon Trail where I turned around and came home when I saw the fork in the road for the Four Mile Run trail.
I desperately needed today's long run to build my confidence. I was nervous going into it for a couple of reasons. First, my last long weekend run was extraordinarily mentally tough. Second, my most recent run, my Thursday 8 miler, was cut to a 5 miler because of a trots attack on the trail. It was the only run this season that I had not finished to completion. That being said, I put those episodes behind me on these familiar trails. I had received a quote in my inbox from Runners World that I would hold in the back of my mind: "Relish the bad training runs. Without them it's difficult to recognize, much less appreciate, the good ones." -Pat Teske. I decided that, even if my 19 miler didn't turn out as planned, I would take it as a learning experience. That being said, it is my longest run so far, so I had hoped it would turn out alright.
I am happy to report that the run did turn out well. I had no intestinal or breathing issues. My finishing time was five minutes faster than predicted. It was so refreshing to get back on my favorite trails and see the familiar landmarks that have seen me through my toughest miles. My muscle memory kicked in, and it was like a huge linking of my favorite runs. My only issue is that my inside tendons on my ankles were tight the entire run, so I might want to put some ice on them tonight.
Over the course of the run, I saw so many different sports being played - both summer sports to finish out the season, and fall sports to kick off the season. I saw a boater with a jetskiier trailing, flag football players, soccer players, golfers, sand volleyball players, and more. The most interesting athlete to me was a girl on Hains Point who was dribbling the ball backwards through her legs, as she was drilled by a coach. She was short but obviously looked like she competed at high levels. I also saw the normal (and dreaded) cyclists and rollerbladers on the trail. Most of them were courteous to me so they get a free pass this week. Overall, if you were active and not outside today in the DC area, you missed a great day of camaraderie with your fellow athletes. I am glad I was able to enjoy watching all of these different sports.
I also noticed countless running groups - some of which I have seen before, others I have not. I saw Team to End AIDS, AIMS India, Potomac River Runners, Pacers, Georgetown Running Company, and more. I even saw some members of the Arlington Road Runners as I connected back to the Mount Vernon Trail in Rosslyn. The best part about all of these running groups is that they have support/water stations scattered throughout their runs, so if my Powerade ran out, I could theoretically request some water from one of these groups. (Luckily, I measured out my Powerade perfectly.)
My favorite moment of the run came when I was heading up the Rock Creek Park trails, past the Lincoln Memorial, and I got accidentally sucked into a running group. The XMP group (Montgomery County Road Runners' advanced marathon training program) came from out of nowhere. They were 15 or so strong, and they were all about my pace. When I realized that I would be running with them for a little bit, I decided to break the ice. It turns out they were heading toward the Capital Crescent Trail. They were doing 22 miles this week, and they said that on their stepback weeks, they do about 16! Clearly they are an advanced group! Even though I had not planned to run with anyone else, it was nice to have a chance to make conversation and run with that group.
There are only 57 days until race day. Although I had some bumps in the road recently, my strength on today's course - that includes a lot of the same paths as the MCM - has me feeling that I will do great on race day, as long as I continue to train smart in all aspects. Next week, I hit another milestone with my first run of 20 miles. I expect this week to be a strong week, as today's run definitely helped to build my confidence.
I desperately needed today's long run to build my confidence. I was nervous going into it for a couple of reasons. First, my last long weekend run was extraordinarily mentally tough. Second, my most recent run, my Thursday 8 miler, was cut to a 5 miler because of a trots attack on the trail. It was the only run this season that I had not finished to completion. That being said, I put those episodes behind me on these familiar trails. I had received a quote in my inbox from Runners World that I would hold in the back of my mind: "Relish the bad training runs. Without them it's difficult to recognize, much less appreciate, the good ones." -Pat Teske. I decided that, even if my 19 miler didn't turn out as planned, I would take it as a learning experience. That being said, it is my longest run so far, so I had hoped it would turn out alright.
I am happy to report that the run did turn out well. I had no intestinal or breathing issues. My finishing time was five minutes faster than predicted. It was so refreshing to get back on my favorite trails and see the familiar landmarks that have seen me through my toughest miles. My muscle memory kicked in, and it was like a huge linking of my favorite runs. My only issue is that my inside tendons on my ankles were tight the entire run, so I might want to put some ice on them tonight.
Over the course of the run, I saw so many different sports being played - both summer sports to finish out the season, and fall sports to kick off the season. I saw a boater with a jetskiier trailing, flag football players, soccer players, golfers, sand volleyball players, and more. The most interesting athlete to me was a girl on Hains Point who was dribbling the ball backwards through her legs, as she was drilled by a coach. She was short but obviously looked like she competed at high levels. I also saw the normal (and dreaded) cyclists and rollerbladers on the trail. Most of them were courteous to me so they get a free pass this week. Overall, if you were active and not outside today in the DC area, you missed a great day of camaraderie with your fellow athletes. I am glad I was able to enjoy watching all of these different sports.
I also noticed countless running groups - some of which I have seen before, others I have not. I saw Team to End AIDS, AIMS India, Potomac River Runners, Pacers, Georgetown Running Company, and more. I even saw some members of the Arlington Road Runners as I connected back to the Mount Vernon Trail in Rosslyn. The best part about all of these running groups is that they have support/water stations scattered throughout their runs, so if my Powerade ran out, I could theoretically request some water from one of these groups. (Luckily, I measured out my Powerade perfectly.)
My favorite moment of the run came when I was heading up the Rock Creek Park trails, past the Lincoln Memorial, and I got accidentally sucked into a running group. The XMP group (Montgomery County Road Runners' advanced marathon training program) came from out of nowhere. They were 15 or so strong, and they were all about my pace. When I realized that I would be running with them for a little bit, I decided to break the ice. It turns out they were heading toward the Capital Crescent Trail. They were doing 22 miles this week, and they said that on their stepback weeks, they do about 16! Clearly they are an advanced group! Even though I had not planned to run with anyone else, it was nice to have a chance to make conversation and run with that group.
There are only 57 days until race day. Although I had some bumps in the road recently, my strength on today's course - that includes a lot of the same paths as the MCM - has me feeling that I will do great on race day, as long as I continue to train smart in all aspects. Next week, I hit another milestone with my first run of 20 miles. I expect this week to be a strong week, as today's run definitely helped to build my confidence.
Tuesday, August 30, 2011
Mental Techniques for Runners: Visualizations
In line with the concept of dissociation, I have used visualization techniques to mentally propel myself further toward my goals. Objects or concepts take on new and powerful meanings when I see them in this light. Running for long distances requires a certain degree of mental toughness and discipline, which I have found comes easier with visualization.
My visualizations include the following:
“On tap”: One time I heard a runner refer to their mileage as “X miles on tap for today”, as if each number were a flavor of beer. For example: 15 miles on tap would be a different “flavor” than 9 miles on tap. If I consider my daily mileage as a drink on tap, then my legs are the liquid that flow until I reach what is on tap. The rest of my body (including my mind) steers my legs and gets me to that “flavor”.
“Liquid courage”: This is Powerade. When I take a sip of my Powerade during a run, I get a shot of carbs and electrolytes that powers me further than if I did not have it at my disposal. Therefore, it gives me courage by making me feel stronger even as my muscles become more strained. I borrow this terminology from people who believe that other liquids (i.e., beer) make you artificially stronger. Visualizing Powerade as “liquid courage” gives me vigor when I might otherwise lose it.
Breathing in and breathing out: I got this visualization from a yoga class that I took earlier this summer. Each breath in should be seen as a gift from the universe. This helps me to be thankful for the world around me and the opportunity to run in it. Each breath out is visualized as returning that gift back. The breaths out help me to remember the gifts that I give through running - a better health-related quality of life that I can share with my family and friends, funds raised for Periclean Scholars, motivation of my MCM cohort, and more. This visualization makes running more about just me.
My breath, my beverage, and my body can be transformed through mental visualizations, which make me a tougher runner. Fellow runners: what visualizations do you use? What ordinary object or concept do you give superpowers during your run?
My visualizations include the following:
“On tap”: One time I heard a runner refer to their mileage as “X miles on tap for today”, as if each number were a flavor of beer. For example: 15 miles on tap would be a different “flavor” than 9 miles on tap. If I consider my daily mileage as a drink on tap, then my legs are the liquid that flow until I reach what is on tap. The rest of my body (including my mind) steers my legs and gets me to that “flavor”.
“Liquid courage”: This is Powerade. When I take a sip of my Powerade during a run, I get a shot of carbs and electrolytes that powers me further than if I did not have it at my disposal. Therefore, it gives me courage by making me feel stronger even as my muscles become more strained. I borrow this terminology from people who believe that other liquids (i.e., beer) make you artificially stronger. Visualizing Powerade as “liquid courage” gives me vigor when I might otherwise lose it.
 |
| I struggled to find an image for "breathing in and breathing out". Bear with me here. |
My breath, my beverage, and my body can be transformed through mental visualizations, which make me a tougher runner. Fellow runners: what visualizations do you use? What ordinary object or concept do you give superpowers during your run?
Saturday, August 27, 2011
13 Mile Run - Saturday 8/27
In spite of the fact that the half marathon was cancelled for this weekend, I decided to continue this week as a stepback week and run the 13.1 instead of jumping up to 19.
Hurricane weather was a huge threat that I did not want to have to deal with during the course of my run, so I decided not to do an out-and-back. Today's run was along a measured mile around the apartment complex. By running repeats on this mile, I could track my splits - as if I were running a race - and I could get inside as soon as possible if it began to thunder.
There were two ways that I went to achieve one lap. One was 1.05 miles, and the other was 1.15 miles. To make the full 13.1 miles, I did five laps of 1.15 and seven laps of 1.05. To keep track of how many laps/miles I ran, I did three laps in one direction, then reversed, for a total of four sets of laps.
I believe that running laps is harder mentally than running on the treadmill. The scenery rarely changes; it is the same buildings, cars, bushes, and (for the most part) people. Being so close to home makes it very tempting to run back inside and call it quits.
During my sixth lap, the hurricane reached Northern Virginia. At first, the sprinkles were a nice reprieve from the humidity, but soon it began to rain harder and my shirt and shorts were drenched. I followed my rule of thumb and did not stop running, because no thunder was heard and no lightning was spotted. Still, during that lap, I was very tempted to go inside and stop. I considered how if I were on an out-and-back, this would not be a possibility, as I would have to go an equal distance back to the starting line. I did not stop, and I pushed on. Soon, the rain became a constant, and I was counting down the laps until the finish. Thunder and lightning never came into the picture.
Although today's long run outdoors was somewhat uneventful (minus the beginnings of the hurricane), I will carry the strength of completing it with me to marathon day. Today's run was the first in a long time that I have had to deal with the rain, so if it returns on race day, I will not be panicky. Plus, I had thoughts of giving up, but I pushed through.
One of my runner buddies in one of my running groups posted this quote this morning, presumably because of the hurricane conditions and people like me who thought about quitting but didn't give up. I will use it to conclude my post:
"Conditions are never perfect. 'Someday' is a disease that will take your dreams to the grave with you. If it's important to you and you want to do it 'eventually', JUST DO IT and correct course along the way. So whatever dream you have been holding off on chasing, do it now. And when you look back at the end of it all you can say: I DID IT." - Shannon Neinas
Hurricane weather was a huge threat that I did not want to have to deal with during the course of my run, so I decided not to do an out-and-back. Today's run was along a measured mile around the apartment complex. By running repeats on this mile, I could track my splits - as if I were running a race - and I could get inside as soon as possible if it began to thunder.
There were two ways that I went to achieve one lap. One was 1.05 miles, and the other was 1.15 miles. To make the full 13.1 miles, I did five laps of 1.15 and seven laps of 1.05. To keep track of how many laps/miles I ran, I did three laps in one direction, then reversed, for a total of four sets of laps.
I believe that running laps is harder mentally than running on the treadmill. The scenery rarely changes; it is the same buildings, cars, bushes, and (for the most part) people. Being so close to home makes it very tempting to run back inside and call it quits.
During my sixth lap, the hurricane reached Northern Virginia. At first, the sprinkles were a nice reprieve from the humidity, but soon it began to rain harder and my shirt and shorts were drenched. I followed my rule of thumb and did not stop running, because no thunder was heard and no lightning was spotted. Still, during that lap, I was very tempted to go inside and stop. I considered how if I were on an out-and-back, this would not be a possibility, as I would have to go an equal distance back to the starting line. I did not stop, and I pushed on. Soon, the rain became a constant, and I was counting down the laps until the finish. Thunder and lightning never came into the picture.
Although today's long run outdoors was somewhat uneventful (minus the beginnings of the hurricane), I will carry the strength of completing it with me to marathon day. Today's run was the first in a long time that I have had to deal with the rain, so if it returns on race day, I will not be panicky. Plus, I had thoughts of giving up, but I pushed through.
One of my runner buddies in one of my running groups posted this quote this morning, presumably because of the hurricane conditions and people like me who thought about quitting but didn't give up. I will use it to conclude my post:
"Conditions are never perfect. 'Someday' is a disease that will take your dreams to the grave with you. If it's important to you and you want to do it 'eventually', JUST DO IT and correct course along the way. So whatever dream you have been holding off on chasing, do it now. And when you look back at the end of it all you can say: I DID IT." - Shannon Neinas
Thursday, August 25, 2011
Hurricane: 1. Half Marathon: 0.
Hurricane Irene is scheduled to make landfall on Wildwood, NJ, right as the half marathon is scheduled to take place.
 |
| Nnnooooooooooooooooo! |
Irene, you may have won this battle, but you did not win the war! The race officials have deferred all entrants to the 2012 race, because it would require too much logistical coordination to schedule the race for an alternate date in 2011. As of now, I had not planned any races for next season - but now, I will be motivated to keep on going in anticipation of this race!
Training for the marathon will not be stalled by this. I will do a long run either tomorrow evening or early Saturday; it will either be a fast 13 or a slow 19, depending on how ambitious I am.
My hope is that Irene's evil twin sister or brother does not reappear for MCM. If it does, then... well, I guess I'll have to repeat all of this training one more year!
Sunday, August 21, 2011
Inspirational Video from 2010 MCM
In 70 days - a mere 10 weeks - I will add 8 more miles to my longest run to date to make a full marathon. Compared to the beginning of training in February, the race date is unbelievably close.
Nevertheless, I can always use inspiration to remind me of the challenge ahead. I think this video does a great job of preparing me and inspiring me for what is to come.
I have heard from many friends and acquaintances that the MCM is the best first marathon. Based on this video, the course support and race atmosphere looks like it would be difficult to beat anywhere else.
I am privileged to be a part of the 30,000 elite on October 30. Until then, I will do everything in my power to train strong so that I can race strong. Doing so for the PSAA is beyond worth it!
Saturday, August 20, 2011
18 Mile Run - Saturday 8/20
This morning, I returned to the Arlington Road Runners in Rosslyn. I had received their trail map in advance, so I did not feel like I would get lost this time. Plus, it was an out-and-back through Rock Creek Park, which would make it easy to stay with the group (and see members of the group turning around).
I felt pretty good before the run. I think I might have eaten too many carbs the day before (is that possible?) because I felt like I had a bit of a gut. However, whatever I felt melted by the end of the run, as I felt like myself after 18 miles.
My legs, lungs, heart, etc. all felt great throughout the run. There were no lingering injuries, and I was breathing well because the weather was pretty cool (thanks to a rainstorm the previous night). As I was finishing up the run, I thought about how 18 miles felt easy. It seemed kind of cocky to think, but it really did. I know that I'll be in great shape for the marathon, and I am so happy that things seem to be going so well.
On the map, the Rock Creek Park trails go past quite a few areas of interest. My favorite would be the zoo. Unfortunately, all that you see are trees and trails and streams. On the plus side, you become lost in the scenery and it all becomes a blur. You don't know how much you run - which is great when you are running in a group with other people and know that a water stop will be marking your turnaround point.
During the first half of the run, I ran with a group of four or so people. One of those was a guy named Rolando, who is originally from a town in Puerto Rico near the world's largest radio telescope. This group was a fairly talkative one and helped the run to fly by. We passed a log cabin, and one of the group members said "If we were in New Jersey, George Washington would have slept there!" This is quite true; any remaining decrepit buildings or log cabins in the middle of nowhere likely has historical significance (aka, a tie to Washington). I also mentioned how I like to add 0.2 to each of my runs to get over the mental hurdle of adding on the 0.2 at the end of the run. One of the group members said that they didn't do that, and I said that's silly that you only run in integers - to which he said that he would think of the marathon as 27 miles and then the last mile would be very, very short!
The first and second halves of the run were marked by a water stop. However, I did not want to stop while running, so I ran in circles for a few minutes. When I realized that my group would take longer than I had anticipated, I began the trek back to Rosslyn on my own. At a nearby water stop, I started running with a lady named Amy, who ran a great pace but was not a conversationalist. She just sort of stuck to her headphones for a distraction. (I don't mind this too much, as I run most of my runs by myself and don't depend on it.) Even though Amy didn't talk, I definitely needed her in the middle of the final segment when I almost passed the bridge that took me back toward home base. I ran straight, but she called out, "Don't we turn here?" Indeed, we did, and I got back fine with her assistance.
Since most of the Rock Creek run was the same monotonous forest, I was surprised to see the Watergate Complex and Georgetown when the trail spit us out. It was at this point when I realized just how good of shape I was in, because it did not feel like I had run 17 or so miles by that point. My long runs tend to feel easier compared to my tempo runs, and since the weather was cooperating, my body felt great.
Although most of the run was monotonous, two occurrences stand out as worthy of blog space:
1. When I was heading back up the trail, the paths became clogged with various groups of runners. A group three across ran past me, and one of the guys wiped me with his arm. It was one of the most disgusting things ever, because he was extremely sweaty. I had to wipe my arm of his sweat after that brush, and I was grossed out for at least a few minutes. I guess this is good preparation for the marathon, because running with 30,000 runners is likely to make the roads a little dense.
2. A bit closer to base camp, I saw three Army guys carrying a log. I am not sure what purpose this served in their training or conditioning, but I do know that I got very concerned when one of them dropped a log. It looked to be the same mass as a human, so I thought that they had been carrying someone and then that person suddenly fell. As I was in my running daze and finally realized that it was not a human, I was relieved.
In terms of the running and conditioning, this run was much better than my first one with Arlington Road Runners. I got to go on a trail I hadn't braved by myself, and it felt great.
Next week is the big half marathon race in Wildwood - so it's 13.1 miles at slightly faster than race pace! Wish me luck!
I felt pretty good before the run. I think I might have eaten too many carbs the day before (is that possible?) because I felt like I had a bit of a gut. However, whatever I felt melted by the end of the run, as I felt like myself after 18 miles.
My legs, lungs, heart, etc. all felt great throughout the run. There were no lingering injuries, and I was breathing well because the weather was pretty cool (thanks to a rainstorm the previous night). As I was finishing up the run, I thought about how 18 miles felt easy. It seemed kind of cocky to think, but it really did. I know that I'll be in great shape for the marathon, and I am so happy that things seem to be going so well.
On the map, the Rock Creek Park trails go past quite a few areas of interest. My favorite would be the zoo. Unfortunately, all that you see are trees and trails and streams. On the plus side, you become lost in the scenery and it all becomes a blur. You don't know how much you run - which is great when you are running in a group with other people and know that a water stop will be marking your turnaround point.
During the first half of the run, I ran with a group of four or so people. One of those was a guy named Rolando, who is originally from a town in Puerto Rico near the world's largest radio telescope. This group was a fairly talkative one and helped the run to fly by. We passed a log cabin, and one of the group members said "If we were in New Jersey, George Washington would have slept there!" This is quite true; any remaining decrepit buildings or log cabins in the middle of nowhere likely has historical significance (aka, a tie to Washington). I also mentioned how I like to add 0.2 to each of my runs to get over the mental hurdle of adding on the 0.2 at the end of the run. One of the group members said that they didn't do that, and I said that's silly that you only run in integers - to which he said that he would think of the marathon as 27 miles and then the last mile would be very, very short!
The first and second halves of the run were marked by a water stop. However, I did not want to stop while running, so I ran in circles for a few minutes. When I realized that my group would take longer than I had anticipated, I began the trek back to Rosslyn on my own. At a nearby water stop, I started running with a lady named Amy, who ran a great pace but was not a conversationalist. She just sort of stuck to her headphones for a distraction. (I don't mind this too much, as I run most of my runs by myself and don't depend on it.) Even though Amy didn't talk, I definitely needed her in the middle of the final segment when I almost passed the bridge that took me back toward home base. I ran straight, but she called out, "Don't we turn here?" Indeed, we did, and I got back fine with her assistance.
Since most of the Rock Creek run was the same monotonous forest, I was surprised to see the Watergate Complex and Georgetown when the trail spit us out. It was at this point when I realized just how good of shape I was in, because it did not feel like I had run 17 or so miles by that point. My long runs tend to feel easier compared to my tempo runs, and since the weather was cooperating, my body felt great.
Although most of the run was monotonous, two occurrences stand out as worthy of blog space:
1. When I was heading back up the trail, the paths became clogged with various groups of runners. A group three across ran past me, and one of the guys wiped me with his arm. It was one of the most disgusting things ever, because he was extremely sweaty. I had to wipe my arm of his sweat after that brush, and I was grossed out for at least a few minutes. I guess this is good preparation for the marathon, because running with 30,000 runners is likely to make the roads a little dense.
2. A bit closer to base camp, I saw three Army guys carrying a log. I am not sure what purpose this served in their training or conditioning, but I do know that I got very concerned when one of them dropped a log. It looked to be the same mass as a human, so I thought that they had been carrying someone and then that person suddenly fell. As I was in my running daze and finally realized that it was not a human, I was relieved.
In terms of the running and conditioning, this run was much better than my first one with Arlington Road Runners. I got to go on a trail I hadn't braved by myself, and it felt great.
Next week is the big half marathon race in Wildwood - so it's 13.1 miles at slightly faster than race pace! Wish me luck!
Thursday, August 18, 2011
Mental Techniques for Runners: External Dissociation
What is external dissociation? It is the technical term for my secret weapon during races and training. Shortly before my first half marathon in April, I came across this article on Active.com about breaking down the mental marathon.
After the 1996 London Marathon, researchers asked non-elite runners (those like me!) about their thought processes. They were able to group these processes into four different categories, based around four terms:
Internal: What is going on inside the body - thoughts, feelings, mental tricks, etc.
External: What is going on outside the body - fellow runners, spectators, splits/times, etc.
Association: Focusing on factors related to the race, such as your fellow runners, bodily sensations, etc.
Dissociation: Distracting oneself from factors related to the race, such as by thinking about the scenery or solving math puzzles mentally
Grouped together, the researchers found that runners’ thought processes fell into internal association, external association, internal dissociation, and external dissociation.
Why does this matter? Well, it turns out that choosing to have certain thought processes has a significant impact on when runners hit the proverbial “wall”, as well as their perceived exertion and fatigue. Runners who mostly focused on internal dissociation often hit the wall, because they were so disconnected from their bodies and the race and ignored signs to slow down and hydrate. Runners who used internal association, or thought about how their bodies were feeling, also hit the wall often.
The runners who were the most successful in avoiding the wall and minimizing fatigue mostly focused on external factors, such as those during the race with association (spectators, water stops, mile markers, etc.) and those outside of the race with dissociation (mental games, scenery, other distracting thoughts).
I rely on external dissociation during my training runs. During the week, this takes the form of reading a magazine and watching the news while on the treadmill. Doing so always makes the time fly by; when I don’t have a magazine or a screen to watch, I get bored and my perceived exertion is greater. For my long runs, this counts as observing factors about the trail and the run which I can then write about in the blog. When it came to race time, I focused heavily on inspiration as gathered from the scenery around me - the smell of the flowers, the style of the houses, and more. I use external association in small doses, too. I kept tabs on my pace every mile as a way to prevent me from hitting the wall. I did not focus on myself, but I did consider my fellow runners - how they were feeling, what they were wearing, how soon I could pick them off. If I had focused on how I was feeling, I guarantee I would not have felt as great. If you’re running at race pace, how can you possibly feel 100% well? By directing your thoughts elsewhere!
Fellow runners: if you have not considered controlling your thought processes as a means to achieve a PR, try some of the techniques above. Separate out your thought processes and only allow the ones into your head that will help your time. It will make your training runs and races much less painful and more enjoyable. Then, let me know how it goes!
After the 1996 London Marathon, researchers asked non-elite runners (those like me!) about their thought processes. They were able to group these processes into four different categories, based around four terms:
Internal: What is going on inside the body - thoughts, feelings, mental tricks, etc.
External: What is going on outside the body - fellow runners, spectators, splits/times, etc.
Association: Focusing on factors related to the race, such as your fellow runners, bodily sensations, etc.
Dissociation: Distracting oneself from factors related to the race, such as by thinking about the scenery or solving math puzzles mentally
Grouped together, the researchers found that runners’ thought processes fell into internal association, external association, internal dissociation, and external dissociation.
Why does this matter? Well, it turns out that choosing to have certain thought processes has a significant impact on when runners hit the proverbial “wall”, as well as their perceived exertion and fatigue. Runners who mostly focused on internal dissociation often hit the wall, because they were so disconnected from their bodies and the race and ignored signs to slow down and hydrate. Runners who used internal association, or thought about how their bodies were feeling, also hit the wall often.
The runners who were the most successful in avoiding the wall and minimizing fatigue mostly focused on external factors, such as those during the race with association (spectators, water stops, mile markers, etc.) and those outside of the race with dissociation (mental games, scenery, other distracting thoughts).
I rely on external dissociation during my training runs. During the week, this takes the form of reading a magazine and watching the news while on the treadmill. Doing so always makes the time fly by; when I don’t have a magazine or a screen to watch, I get bored and my perceived exertion is greater. For my long runs, this counts as observing factors about the trail and the run which I can then write about in the blog. When it came to race time, I focused heavily on inspiration as gathered from the scenery around me - the smell of the flowers, the style of the houses, and more. I use external association in small doses, too. I kept tabs on my pace every mile as a way to prevent me from hitting the wall. I did not focus on myself, but I did consider my fellow runners - how they were feeling, what they were wearing, how soon I could pick them off. If I had focused on how I was feeling, I guarantee I would not have felt as great. If you’re running at race pace, how can you possibly feel 100% well? By directing your thoughts elsewhere!
Fellow runners: if you have not considered controlling your thought processes as a means to achieve a PR, try some of the techniques above. Separate out your thought processes and only allow the ones into your head that will help your time. It will make your training runs and races much less painful and more enjoyable. Then, let me know how it goes!
Friday, August 12, 2011
17 Mile Run - Friday 8/12
I decided to complete my long run on a Friday, because I am enjoying a long weekend at home - and knocking my run out first thing makes me feel like I can relax for the rest of the weekend. (To make up for a shortened week, I'm going to switch a 5 miler to Sunday.)
I have never posted my run maps before, but since I will not be running this one again throughout the rest of training, and because the distance/towns covered might impress my NJ friends, here you go:
After arriving home late yesterday evening, I woke up relatively late - so I started running much later than I had for previous long runs. However, my early starts help me deal with high temperatures, and today's weather was just perfect. The temperature started at 58 degrees, and it didn't go beyond 70 for the duration of the run. It made the run feel effortless and allowed me to keep a good pace across the full distance.
In planning the run, I aimed to stay in relatively flat territory. The Franklin Lakes/Wyckoff/Midland Park area has a few hills, but the streets I ran on had gradual inclines that were perfect for running. I also aimed to hit some key landmarks; the two that I sought out were Abma's Farm, a local grocery/farm with cute animals, and the Wortendyke Studio, where I went for pottery lessons as a kid.
It appears that I have gotten spoiled by the sidewalks and trails in the DC area, because the dearth of them in Northern NJ was glaring. The sidewalks on most of Franklin Ave (aside from those near commercial areas) are abysmal; Franklin Lakes and Wyckoff should consider using their stockpiles of tax revenue on improving this feature of their towns. Midland Park was a step up in terms of sidewalk, especially in their commercial areas. On the way back, Wyckoff earned points back from me, because there was a consistent sidewalk on Wyckoff Ave. Given, it could have been paved a bit better, but at least it was there. I certainly will not take my DC sidewalks for granted anymore; if towns like Franklin Lakes pale in comparison, then DC has to be one of the best in the country for this type of public works project.
I saw some fellow runners on the roads. My guess is that they were mostly housewives, since they were at least ten years older than me and since they were not working on a Friday morning. That seems very North Jersey to me. I also saw two cyclists and a few people walking their dogs, but the streets were not bustling with runners - only cars.
That being said, I did see everything that I sought out to see - and more! In Oakland, I had to take a detour because of road work on Franklin Ave. As a result, I got to run through parts of my old neighborhood that I hadn't seen in a while, and I got to run through a bikes/runners only part of the trail. Other than starting from my home and hitting the neighborhood, I didn't see too many interesting things in Oakland.
In Franklin Lakes, I ran near my old high school. Heading up Colonial Road made me think about all of those runs I did in track/cross country, and how the run I did now completely blew all of those runs out of the water.
In Wyckoff, I ran past Abma's. About a block up, I saw three wild turkeys. One of them crossed the road; I kind of wanted to ask it why. I also heard a loud fire alarm as I passed a firehouse in Wyckoff. The scary part was that I didn't see the fire truck leave until at least 10 minutes after the alarm first sounded. Lesson learned: if I'm at a friend's house in Wyckoff, do NOT set it on fire.
In Midland Park, I ran past my old pottery studio, which is attached to an old train car. In running down Godwin Ave, I went past the Friendly's - which is where I went on the day of 9/11 to see the city skyline. It took me back to that day when they sky was clear without a cloud in the sky - except for the cloud over the WTC - and how it's so hard to believe that that day is almost ten years past.
I enjoyed my Tour de North Jersey, and I especially enjoyed how effortless it felt to run 17 miles. I know I will be in great shape come marathon weekend. Next up will be 18 miles, back on the streets of DC!
I have never posted my run maps before, but since I will not be running this one again throughout the rest of training, and because the distance/towns covered might impress my NJ friends, here you go:
In planning the run, I aimed to stay in relatively flat territory. The Franklin Lakes/Wyckoff/Midland Park area has a few hills, but the streets I ran on had gradual inclines that were perfect for running. I also aimed to hit some key landmarks; the two that I sought out were Abma's Farm, a local grocery/farm with cute animals, and the Wortendyke Studio, where I went for pottery lessons as a kid.
It appears that I have gotten spoiled by the sidewalks and trails in the DC area, because the dearth of them in Northern NJ was glaring. The sidewalks on most of Franklin Ave (aside from those near commercial areas) are abysmal; Franklin Lakes and Wyckoff should consider using their stockpiles of tax revenue on improving this feature of their towns. Midland Park was a step up in terms of sidewalk, especially in their commercial areas. On the way back, Wyckoff earned points back from me, because there was a consistent sidewalk on Wyckoff Ave. Given, it could have been paved a bit better, but at least it was there. I certainly will not take my DC sidewalks for granted anymore; if towns like Franklin Lakes pale in comparison, then DC has to be one of the best in the country for this type of public works project.
I saw some fellow runners on the roads. My guess is that they were mostly housewives, since they were at least ten years older than me and since they were not working on a Friday morning. That seems very North Jersey to me. I also saw two cyclists and a few people walking their dogs, but the streets were not bustling with runners - only cars.
That being said, I did see everything that I sought out to see - and more! In Oakland, I had to take a detour because of road work on Franklin Ave. As a result, I got to run through parts of my old neighborhood that I hadn't seen in a while, and I got to run through a bikes/runners only part of the trail. Other than starting from my home and hitting the neighborhood, I didn't see too many interesting things in Oakland.
In Franklin Lakes, I ran near my old high school. Heading up Colonial Road made me think about all of those runs I did in track/cross country, and how the run I did now completely blew all of those runs out of the water.
In Wyckoff, I ran past Abma's. About a block up, I saw three wild turkeys. One of them crossed the road; I kind of wanted to ask it why. I also heard a loud fire alarm as I passed a firehouse in Wyckoff. The scary part was that I didn't see the fire truck leave until at least 10 minutes after the alarm first sounded. Lesson learned: if I'm at a friend's house in Wyckoff, do NOT set it on fire.
In Midland Park, I ran past my old pottery studio, which is attached to an old train car. In running down Godwin Ave, I went past the Friendly's - which is where I went on the day of 9/11 to see the city skyline. It took me back to that day when they sky was clear without a cloud in the sky - except for the cloud over the WTC - and how it's so hard to believe that that day is almost ten years past.
I enjoyed my Tour de North Jersey, and I especially enjoyed how effortless it felt to run 17 miles. I know I will be in great shape come marathon weekend. Next up will be 18 miles, back on the streets of DC!
Tuesday, August 9, 2011
Sea Girt 5K Race - Sunday 8/7
After reading yesterday’s entry, some of you might have figured out that this past weekend I ran the Sea Girt 5K. For a small shore town, this 5K has become a huge annual event.
The decision to go to Sea Girt was last minute, but when Jason invited me to be a part of his family’s team - “Team Coneys” - I jumped at the opportunity. Why? There were many reasons, but the big ones were these:
1. It would be a great tempo run. 5K race pace is faster than my current tempo runs, so it would be a nice supplement to my race plan on an “off” week.
2. I ran the 5K back in 2003 with my dad. This was the summer before I started cross-country. Since I had run the race previously, I decided to challenge myself to defeat my previous time of 23:38.
3. I would be an honorary part of a legendary family that has run the race together since 1995. They even have matching t-shirts, sponsored and paid for by a local restaurant!
Everyone on Team Coneys woke up early Sunday and ready to race. It had rained the night prior, but it did not rain the remainder of the day. This made for cooler than normal (but humid) conditions. There was a great spread of NJ bagels in the dining room, but I resisted the temptation because I never eat before I run. (I did grab two of them after the race, though!) I took in some water and did some very light stretching. We took the first group picture in front of Jason’s aunt’s house, which is right along the race course. After that, I handed off my camera to his grandfather, who got a couple of great shots during the race. We then headed down to the start line in groups.
The race has definitely grown in size from 2003. There was a very large crowd at the start. Members of Team Coneys scattered throughout, based on their position in the race. I started in a small group in the middle. We had ample time for preparation, including more light stretching, fluid intake, and checking on shoelaces. I was not nervous at all.
Every year, the race is dedicated to a specific charity. This year, it went to the Wounded Warrior Project. As a result, at the start of the race there were a lot of words to be said about those who serve in the military. Many people, both present and in spirit, were honored. Then came the Pledge of Allegiance (perhaps the first time I’ve said it since my time as a counselor!), the national anthem, and the announcing of special groups - including Team Coneys.
Before long, the lead motorcycles revved their engines, and the race was off. A large crowd meant that we were packed in tight for a good distance before establishing our race paces. However, one of my favorite parts of races is coming from behind and picking people off, so this proved to be a fun challenge. Before long, I settled into a 7:45 pace, which I kept pretty much throughout the entire race (including the middle mile - the slowest in a 5K). Jason’s uncle, Jeff, kept pace with me for pretty much the entire race - until he had to stop to tie a shoelace. I even chatted with him a little bit during the race, a feat I would not have attempted during my cross country years.
The race environment was very suburban - in that we saw little except for the beautiful Sea Girt houses with their own enthusiastic cheering sections. The only turns were at blocks in the road. The roads stretched pretty wide, though, and there was no congestion around the turns. I got a lot of cheers at the Coneys household near mile 1.5 from Jason’s grand-aunt and other family members. One of my favorite parts of the race, which broke up the monotony, was when we ran near the shore. There were bagpipers to welcome us, as well as Jason’s grandfather, who took this photo:
I ran strong throughout the race and finished well, too. When I crossed the finish line, it was on to the water, bagels, free back massages, and free brunch at our sponsoring restaurant (Fratello’s). Jeff crossed the finish line very shortly after me, so I went to congratulate him. I also watched as many runners from Team Coneys crossed the finish line. Apparently, I missed one team member finish who threw up as she crossed. I guess I picked a good time to get a massage after the run!
My end time was 23:40. Technically, I did not meet my goal. In spite of this, I was very happy with myself, considering I had not been training for 5Ks and had not run at this pace in a long time. It felt easy, and I was able to make conversation during the run. I also had the distinct honor of leading the Team Coneys pack. Although it might not show in the number, I think I bested my 2003 self in terms of pure fitness. However, I will definitely see this as a challenge to come back in the future and shatter this time. Perhaps that will be the focus of a subsequent year’s running!
The decision to go to Sea Girt was last minute, but when Jason invited me to be a part of his family’s team - “Team Coneys” - I jumped at the opportunity. Why? There were many reasons, but the big ones were these:
1. It would be a great tempo run. 5K race pace is faster than my current tempo runs, so it would be a nice supplement to my race plan on an “off” week.
2. I ran the 5K back in 2003 with my dad. This was the summer before I started cross-country. Since I had run the race previously, I decided to challenge myself to defeat my previous time of 23:38.
3. I would be an honorary part of a legendary family that has run the race together since 1995. They even have matching t-shirts, sponsored and paid for by a local restaurant!
 |
| The shirts! |
Everyone on Team Coneys woke up early Sunday and ready to race. It had rained the night prior, but it did not rain the remainder of the day. This made for cooler than normal (but humid) conditions. There was a great spread of NJ bagels in the dining room, but I resisted the temptation because I never eat before I run. (I did grab two of them after the race, though!) I took in some water and did some very light stretching. We took the first group picture in front of Jason’s aunt’s house, which is right along the race course. After that, I handed off my camera to his grandfather, who got a couple of great shots during the race. We then headed down to the start line in groups.
The race has definitely grown in size from 2003. There was a very large crowd at the start. Members of Team Coneys scattered throughout, based on their position in the race. I started in a small group in the middle. We had ample time for preparation, including more light stretching, fluid intake, and checking on shoelaces. I was not nervous at all.
Every year, the race is dedicated to a specific charity. This year, it went to the Wounded Warrior Project. As a result, at the start of the race there were a lot of words to be said about those who serve in the military. Many people, both present and in spirit, were honored. Then came the Pledge of Allegiance (perhaps the first time I’ve said it since my time as a counselor!), the national anthem, and the announcing of special groups - including Team Coneys.
Before long, the lead motorcycles revved their engines, and the race was off. A large crowd meant that we were packed in tight for a good distance before establishing our race paces. However, one of my favorite parts of races is coming from behind and picking people off, so this proved to be a fun challenge. Before long, I settled into a 7:45 pace, which I kept pretty much throughout the entire race (including the middle mile - the slowest in a 5K). Jason’s uncle, Jeff, kept pace with me for pretty much the entire race - until he had to stop to tie a shoelace. I even chatted with him a little bit during the race, a feat I would not have attempted during my cross country years.
The race environment was very suburban - in that we saw little except for the beautiful Sea Girt houses with their own enthusiastic cheering sections. The only turns were at blocks in the road. The roads stretched pretty wide, though, and there was no congestion around the turns. I got a lot of cheers at the Coneys household near mile 1.5 from Jason’s grand-aunt and other family members. One of my favorite parts of the race, which broke up the monotony, was when we ran near the shore. There were bagpipers to welcome us, as well as Jason’s grandfather, who took this photo:
 |
| That's me in the yellow shirt. Somewhere to my right (your left) is Jeff. |
I ran strong throughout the race and finished well, too. When I crossed the finish line, it was on to the water, bagels, free back massages, and free brunch at our sponsoring restaurant (Fratello’s). Jeff crossed the finish line very shortly after me, so I went to congratulate him. I also watched as many runners from Team Coneys crossed the finish line. Apparently, I missed one team member finish who threw up as she crossed. I guess I picked a good time to get a massage after the run!
My end time was 23:40. Technically, I did not meet my goal. In spite of this, I was very happy with myself, considering I had not been training for 5Ks and had not run at this pace in a long time. It felt easy, and I was able to make conversation during the run. I also had the distinct honor of leading the Team Coneys pack. Although it might not show in the number, I think I bested my 2003 self in terms of pure fitness. However, I will definitely see this as a challenge to come back in the future and shatter this time. Perhaps that will be the focus of a subsequent year’s running!
 |
| The victorious Team Coneys in front of Fratello's |
Monday, August 8, 2011
11 Mile Run - Saturday 8/6
This may be the latest I have ever posted on a Saturday long run! Don't worry, though; I promise it was worth the wait.
My nonstop athletic weekend technically started on Thursday, when I had an agency softball game. All was going well; I was connecting well with the ball and making some decent plays in the field. Then, I pinch-ran for one of the women on our team. Upon reaching second base, I got this lovely little doughnut-shaped wound:
The center fielder threw the ball much harder than he had to, and the second baseman could not catch to save her life - so the softball ended up in my right side. It knocked the wind out of me, and I screamed and fell to the ground. I just kept on breathing, and I walked to the sideline for some ice. I was feeling relatively better after a few minutes, so I fielded the next inning - but then common sense and the pain from bending took over, and I sat out the rest of the game.
The point of recounting this story is that it took a lot of faith for me to begin my 11 miler on Saturday, as the swelling from my internal bleeding was still quite intense. Luckily, I knew that I had a running buddy who would stop/get help if anything went wrong.
I had been invited to Sea Girt, on the Jersey Shore, for the weekend by Jason, and we joined his family in an annual tradition they have been doing since the mid-1990s. (This will be the subject of my next entry. For those of you who know what goes on in Sea Girt at this time, get excited for tomorrow's entry.) On Saturday morning, we took on the boardwalks and various terrains of Sea Girt, Spring Lake, and Belmar.
What a gorgeous change of pace from the normal DC run. The weather was cooler close to the shore, so I slept in a little later than normal for a Saturday. I woke up feeling extra refreshed and ready to run. Even though I woke up late, I was still able to see the sunrise over the Atlantic Ocean. My body welcomed this change of pace. My heart, legs, and lungs all felt great. *Edit: Everything felt great, except for my softball bruise. Luckily, after a few miles, the pain seemed to vanish and I didn't notice it anymore.* The run took place over many different terrains - some easy, some not so easy - including boardwalk, sidewalk, asphalt, gravel, rocks, dirt, and grass. My body handled (pretty much) all of them well, and I was not sore Sunday morning.
For the most part, the only other people crazy enough to be awake at 6 a.m. on a Saturday morning at the shore were the other runners. The lazy/smart/early riser crowd was also out, as people began to claim their spots on the beach. Much to our surprise, there were very few bikes on the boardwalk! This quickly eliminated an obstacle that I have had to deal with for weeks.
The absence of bikes did not mean that there were no obstacles at all. For one, I ran under a brick arch, nicknamed the "Arc de Triomphe" by Jason, and I nearly collided with another runner who thought that the triumphant way to go would be directly into me. Another obstacle was the drawbridge in Belmar. It was up for no reason; there wasn't a boat or anything coming through within visibility. This meant that we had to turn around and do more than a straight out-and-back.
Along the boardwalk, there were two views. The first one, clearly, was the shore. The second, and (nearly) as magnificent, view was the one of the gorgeous houses. Many of these shore homes put our local mansions to shame. In Sea Girt, we started out with rows of million dollar homes, but then we ventured into Spring Lake - where a down payment wouldn't even buy a Sea Girt home. It was a fun distraction to pick out my favorite houses. There was not a lot to see in Belmar, except for some shore shops and summer college kid housing - at least as compared to Spring Lake and Sea Girt. Toward the end of the run, we had to snake through the neighborhood. In it, we found a cute lake with an abundance of swans. Swans are so beautiful from far away, but I would be more scared of one of them than of a dog if I encountered it while running. Thankfully, they stayed in the water.
I wish that I could do this run for the rest of the season - just go to the shore and knock out a long run every week for the next month. This is not only for the scenery and the items mentioned above, but also for the running amenities. Because of the boarwalk, there are an abundance of restrooms for pit stops and showers for cooling off. There is also one large body of water for a recovery foot soak:
Wasn't that entry worth the wait? I apologize for taking so long to post it. With all of that said, tomorrow's entry will be even more exciting.
My nonstop athletic weekend technically started on Thursday, when I had an agency softball game. All was going well; I was connecting well with the ball and making some decent plays in the field. Then, I pinch-ran for one of the women on our team. Upon reaching second base, I got this lovely little doughnut-shaped wound:
 |
| My softball bruise on my right abdomen |
The point of recounting this story is that it took a lot of faith for me to begin my 11 miler on Saturday, as the swelling from my internal bleeding was still quite intense. Luckily, I knew that I had a running buddy who would stop/get help if anything went wrong.
I had been invited to Sea Girt, on the Jersey Shore, for the weekend by Jason, and we joined his family in an annual tradition they have been doing since the mid-1990s. (This will be the subject of my next entry. For those of you who know what goes on in Sea Girt at this time, get excited for tomorrow's entry.) On Saturday morning, we took on the boardwalks and various terrains of Sea Girt, Spring Lake, and Belmar.
What a gorgeous change of pace from the normal DC run. The weather was cooler close to the shore, so I slept in a little later than normal for a Saturday. I woke up feeling extra refreshed and ready to run. Even though I woke up late, I was still able to see the sunrise over the Atlantic Ocean. My body welcomed this change of pace. My heart, legs, and lungs all felt great. *Edit: Everything felt great, except for my softball bruise. Luckily, after a few miles, the pain seemed to vanish and I didn't notice it anymore.* The run took place over many different terrains - some easy, some not so easy - including boardwalk, sidewalk, asphalt, gravel, rocks, dirt, and grass. My body handled (pretty much) all of them well, and I was not sore Sunday morning.
For the most part, the only other people crazy enough to be awake at 6 a.m. on a Saturday morning at the shore were the other runners. The lazy/smart/early riser crowd was also out, as people began to claim their spots on the beach. Much to our surprise, there were very few bikes on the boardwalk! This quickly eliminated an obstacle that I have had to deal with for weeks.
The absence of bikes did not mean that there were no obstacles at all. For one, I ran under a brick arch, nicknamed the "Arc de Triomphe" by Jason, and I nearly collided with another runner who thought that the triumphant way to go would be directly into me. Another obstacle was the drawbridge in Belmar. It was up for no reason; there wasn't a boat or anything coming through within visibility. This meant that we had to turn around and do more than a straight out-and-back.
Along the boardwalk, there were two views. The first one, clearly, was the shore. The second, and (nearly) as magnificent, view was the one of the gorgeous houses. Many of these shore homes put our local mansions to shame. In Sea Girt, we started out with rows of million dollar homes, but then we ventured into Spring Lake - where a down payment wouldn't even buy a Sea Girt home. It was a fun distraction to pick out my favorite houses. There was not a lot to see in Belmar, except for some shore shops and summer college kid housing - at least as compared to Spring Lake and Sea Girt. Toward the end of the run, we had to snake through the neighborhood. In it, we found a cute lake with an abundance of swans. Swans are so beautiful from far away, but I would be more scared of one of them than of a dog if I encountered it while running. Thankfully, they stayed in the water.
I wish that I could do this run for the rest of the season - just go to the shore and knock out a long run every week for the next month. This is not only for the scenery and the items mentioned above, but also for the running amenities. Because of the boarwalk, there are an abundance of restrooms for pit stops and showers for cooling off. There is also one large body of water for a recovery foot soak:
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| The Atlantic Ocean! |
Tuesday, August 2, 2011
Half Marathon Race for Training: Decision Made!
For those of you who have been eagerly awaiting my half marathon selection, I am happy to tell you that a decision has been made. I will be running the...
The pros of this race far outweigh the cons for me. I am looking forward to the expo and the events of that weekend, and it is a little earlier on the training schedule than the half marathon weekend originally planned - which will give me the opportunity to add a filler week for recovery, if necessary. Plus, there is a chance my family could come watch. It will be a great weekend of running, and a fantastic chance to see how much progress I have made.
Anyone else running it? (Dad, I know you're not. You don't have to tell me; you're "retired".)
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