Friday, December 30, 2011
Friday Favorites
I have been consistently running for about 11 years now. I started racing in 2005 and have done some fun races. My all-time favorite race was back in 2005 on New Year's Eve. I was visiting my parents on Catawba Island, found out about this neat little race called the Midnight Special 5K and drove out to Whitehouse, OH to check it out.
The race starts at 11:45pm on 12/31 on a dark, paved path. At midnight, fireworks are let off and the sky is filled with sparkle, leading you to the finish line. You are entertained for the rest of the race. They hand you a glass of champagne as you cross the finish line and the age group awards are champagne flutes. It is very cool concept. I would like to do it again someday and break my Midnight Special 5K course PR. I ran it in 28:07 putting in 100% effort - I think it is doable :)
Wednesday, December 28, 2011
Christmas (or...um...Fitness Camp) at the Beach
I loved spending my Christmas holiday at the beach. I will take cleaning the sand off my toes any day over stomping the snow off my boots. It was just my sister, Jocelyn, and I this year. Joc and I have been on parallel paths in regards to some personal transitions these past few months and she has a 15 year old lab named Marley that she won't leave, so spending some time at the beach just seemed like the perfect thing to do.
We ate well, of course laughed until it hurt and exercised - a lot. For the past 2 years, Joc has been very dedicated to her yoga practice, but she recently has added a little spice to her fitness routine. Cross-fit. Those cross-fit people are a little crazy. I got made fun of more than once for choosing a weight that could double as a door stop. It is working for Joc though and she loves it. In the past month, she has dropped 10 pounds. I am very proud of her. She even beat me in several 100 meter dashes!
When I arrived in West Palm Beach on Friday, I of course, jumped in with both feet doing hot yoga, cross-fit, and maintaining my running routine. I was pretty drained by Monday, but I planned on taking it easy this week any way. As much as I love to travel and spend time with family and friends, it feels good to be home. I am a homebody, love my routine, my food and my bed. It sounded like such a great idea a couple months ago to fly out of West Palm Beach at 7am this morning, getting into DCA at 9:30am and still be able to put in a full day at the office. I am dragging though. As much as I love the heat, the unseasonably warm temperatures (low to mid 80s) took a lot out of me.
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| My view Christmas Day. |
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| Beach bums (after yoga, cross-fit and a 7 mile run) |
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| Another beach picture for good measure. I am going to rest up and do some easy runs over the next few days. I am starting to get excited to race on New Years Day in Reston. It should be a lot of fun. I haven't "raced" anything since the 50 miler, so I am nervous of course, but will be sooooo happy to be out there. I ran this race last year and took first in my age group. I am not sure if I will be taking anything away this year, but it was an awesome way to start a great year. How things can change in a year when you want them to...I can't wait for 2012. |
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| Last one :-) |
Sunday, December 25, 2011
Training Summary: December 19 - 25
I feel good about how this week went. I added some speed work with hills and a tempo run. Although I wish I was running a little faster at this point, it is what it is and I have to start somewhere. I am ending the week kind of sore, but I think it is from the cross-fit class on Saturday because the muscles that are usually sore feel fine. It's good to shock the system every now and then, I guess.
TOTAL: 49.7 miles
TOTAL: 49.7 miles
12/19 (Monday) - 7 mile easy run PM
After a long, stressful day of sitting behind my desk - basically from 7am to 5pm - I was ready to run. I got a lot of big projects out of the way, so I can finally relax for a few days. I have decided to start wearing my Garmin again this week but vow not to race it. I wasn't even going to look at it during my run, but I was so curious as to what pace I was running. What is EASY for me? I really want to focus on these easy runs and running them as so. I am going to get injured if I don't. It's as simple as that. I ended up running the first 3 miles between an 8:34-8:40 pace, then the next 3 between 8:23-8:26 and my last mile was 8:17. To be honest, it probably wasn't as "easy" as it should have been, but I felt good and ran relaxed.
12/20 (Tuesday) - Hill Workout AM/Yoga PM
Today was my first Hill workout and it was a blast! I was a little nervous because I had no idea what to expect from myself - physically - but, I did ok for my first time out. I pretty much pushed it to my limit with my lungs, but was able to stabilize my breathing pretty quickly after each hill which was good. By Hill 5, I wasn't sure if I would be able to do another one, but Cheryl kept me motivated and I finished with Hill 6 strong. I am glad we only did 6, but I bet I could have eeked another one out. I went to a Flow Yoga class after work. Even though my muscles were feeling pretty sore during the class, I woke up on Wednesday morning feeling great. A little tightness in my calf, but after I got moving, it was fine.
After a long, stressful day of sitting behind my desk - basically from 7am to 5pm - I was ready to run. I got a lot of big projects out of the way, so I can finally relax for a few days. I have decided to start wearing my Garmin again this week but vow not to race it. I wasn't even going to look at it during my run, but I was so curious as to what pace I was running. What is EASY for me? I really want to focus on these easy runs and running them as so. I am going to get injured if I don't. It's as simple as that. I ended up running the first 3 miles between an 8:34-8:40 pace, then the next 3 between 8:23-8:26 and my last mile was 8:17. To be honest, it probably wasn't as "easy" as it should have been, but I felt good and ran relaxed.
12/20 (Tuesday) - Hill Workout AM/Yoga PM
Today was my first Hill workout and it was a blast! I was a little nervous because I had no idea what to expect from myself - physically - but, I did ok for my first time out. I pretty much pushed it to my limit with my lungs, but was able to stabilize my breathing pretty quickly after each hill which was good. By Hill 5, I wasn't sure if I would be able to do another one, but Cheryl kept me motivated and I finished with Hill 6 strong. I am glad we only did 6, but I bet I could have eeked another one out. I went to a Flow Yoga class after work. Even though my muscles were feeling pretty sore during the class, I woke up on Wednesday morning feeling great. A little tightness in my calf, but after I got moving, it was fine.
12/21 (Wednesday) - 1 hr 45 minute pool run AM
I pool ran this morning with Tim and Allison. I felt so loose and relaxed when I got out of the pool. I was so hungry by the end of the run, I could have eaten my flip flop. I waited and had my tasty yogurt parfait when I got to work :-)
12/22 (Thursday) - 9 mile easy run AM/Yoga PM
I was tired this morning and set out for 8 easy miles. It was so beautiful out though, I decided to go for 9. I really could have worn shorts this morning - it was that warm. I keep loading up on my cold weather gear because I am really going to try to NOT run on the treadmill this winter. I did too much of that last year and it took a month or two to readjust to the pavement. I will take these 50 degree mornings any day though! I attended a Fast Flow Yoga class this evening. It was awesome. I actually held my handstand for 2 minutes. It wasn't even a hot yoga class and I was sweating while in the handstand. I love being upside down for some reason.
12/23 (Friday) - Tempo run AM
I was very nervous for this workout. Like "race nervous" and "I couldn't eat anything before the run nervous." Silly, I know. Again, like the hills, I just didn't know what to expect from myself. I had not run a sub-8 minute mile in months. We did about a 1.5 mile warm up, then 2 x 2 mile tempos, with 1/2 mile jog in between and then a 1 mile cool down. I ran the first 2 miles in about 14:25 and my second 2 miles in about 14:40. I need to get that down to 14:06. I obviously have a lot of work to do. I am not afraid though. I gave 100% to the workout and will keep pushing. I have to start somewhere. George made an interesting observation - I guess when I get tired, my arms start crossing in front of me. It's good to be aware of that and remember to push forward.
12/24 (Saturday) - Cross-fit AM/7 mile easy run PM
I flew into West Palm Beach to spend Christmas with my sister, Jocelyn, yesterday. I am so proud of Joc. She is really dedicated to her cross-fit classes, so I thought I would give it a try with her this morning. Those people are hardcore. I pushed it, but not too hard. The last thing I need is to get injured doing dead lifts or some other crazy exercise. Joc and I are kind of... um...competitive...so when it came time to run 200 meters, do X numbers of burpees (my first ever today), flip a flipping tire(?) or 110 jump rope "double unders"...it became a rather fierce contest followed by rolling on the ground laughter. We had breakfast, got mani-pedis and then I headed out for an easy 7 miles. It was wonderfully warm, without a cloud in the sky. There was no reason not to go. I averaged about an 8:21 pace. I looked like I jumped in a pool when I was finished. It felt so great.
12/25 (Sunday) - 13.2 mile run AM/Yoga
I was only planning on running 12 miles this morning and thought I mapped it out correctly. Apparently not. The good news is that I started slow (first 4 miles: 9:15-9:20 pace), picked it up a bit (next 4 miles: 8:35-8:40 pace) and then finished the last 5 miles at an 8:15-8:20 pace. It was pretty tough but I am not used to running in 75 degree temps with 80% humidity - and that was at 7:30am. I ran a beautiful route through Singer Island. Joc and I had breakfast, then took a restorative-type of yoga class. It was perfect.
I pool ran this morning with Tim and Allison. I felt so loose and relaxed when I got out of the pool. I was so hungry by the end of the run, I could have eaten my flip flop. I waited and had my tasty yogurt parfait when I got to work :-)
12/22 (Thursday) - 9 mile easy run AM/Yoga PM
I was tired this morning and set out for 8 easy miles. It was so beautiful out though, I decided to go for 9. I really could have worn shorts this morning - it was that warm. I keep loading up on my cold weather gear because I am really going to try to NOT run on the treadmill this winter. I did too much of that last year and it took a month or two to readjust to the pavement. I will take these 50 degree mornings any day though! I attended a Fast Flow Yoga class this evening. It was awesome. I actually held my handstand for 2 minutes. It wasn't even a hot yoga class and I was sweating while in the handstand. I love being upside down for some reason.
12/23 (Friday) - Tempo run AM
I was very nervous for this workout. Like "race nervous" and "I couldn't eat anything before the run nervous." Silly, I know. Again, like the hills, I just didn't know what to expect from myself. I had not run a sub-8 minute mile in months. We did about a 1.5 mile warm up, then 2 x 2 mile tempos, with 1/2 mile jog in between and then a 1 mile cool down. I ran the first 2 miles in about 14:25 and my second 2 miles in about 14:40. I need to get that down to 14:06. I obviously have a lot of work to do. I am not afraid though. I gave 100% to the workout and will keep pushing. I have to start somewhere. George made an interesting observation - I guess when I get tired, my arms start crossing in front of me. It's good to be aware of that and remember to push forward.
12/24 (Saturday) - Cross-fit AM/7 mile easy run PM
I flew into West Palm Beach to spend Christmas with my sister, Jocelyn, yesterday. I am so proud of Joc. She is really dedicated to her cross-fit classes, so I thought I would give it a try with her this morning. Those people are hardcore. I pushed it, but not too hard. The last thing I need is to get injured doing dead lifts or some other crazy exercise. Joc and I are kind of... um...competitive...so when it came time to run 200 meters, do X numbers of burpees (my first ever today), flip a flipping tire(?) or 110 jump rope "double unders"...it became a rather fierce contest followed by rolling on the ground laughter. We had breakfast, got mani-pedis and then I headed out for an easy 7 miles. It was wonderfully warm, without a cloud in the sky. There was no reason not to go. I averaged about an 8:21 pace. I looked like I jumped in a pool when I was finished. It felt so great.
12/25 (Sunday) - 13.2 mile run AM/Yoga
I was only planning on running 12 miles this morning and thought I mapped it out correctly. Apparently not. The good news is that I started slow (first 4 miles: 9:15-9:20 pace), picked it up a bit (next 4 miles: 8:35-8:40 pace) and then finished the last 5 miles at an 8:15-8:20 pace. It was pretty tough but I am not used to running in 75 degree temps with 80% humidity - and that was at 7:30am. I ran a beautiful route through Singer Island. Joc and I had breakfast, then took a restorative-type of yoga class. It was perfect.
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| Pretty route through Singer Island. |
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| Also ran through John D. MacArthur Park - one of my favs. |
Friday, December 23, 2011
Friday Favorites
I will heading to West Palm Beach this afternoon to spend Christmas with my sister, Jocelyn and her 15 year old yellow lab, Marley.
I don't mind flying. I always get a good nap on any flight which is strange because I am not a napper and usually a pretty light sleeper. Flight attendants have had to wake me up after everyone has got off the plane once or twice. As soon as the cabin doors close, I am usually out like a light. In order to do that though, I must have my favorite travel accessory. Mack's Ear Seals ear plugs.
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| Oh yes - We will be dog-sitting Lily (the cute little Pit Bull in the pic) too! |
Seriously - I am not that crazy. We all have quirks and this is a long running joke in my family. They lovingly try to see who can annoy me the most when we all get together. They are the best ;-)
Wednesday, December 21, 2011
Race Planning - 2012
2011 was a big year for me. I ran 22 races, breaking both my my 5K and half marathon PRs twice and getting a new PR in the 10 miler. Dorothy Beal (Mile Posts) recently did an Athlete Bio on me and asked me to outline where I started to where I am now - listing my first race time and then my current PR. I like the trend. I am running faster and I am stronger at 36 than I was at age 30. I don't plan on slowing down either.
5K: 28:07 in 2006 - Current PR: 22:02
10K: 54:38 in 2007 - Current PR: 45:49
10 Mile: 1:33:07 in 2006 - Current PR: 1:14:35
Half Marathon: 2:04:35 in 2005 - Current PR: 1:41:48
Marathon: 4:35:21 in 2005 - Current PR: 3:39:45
50 Mile: Current and forever PR: 9:12:07
The best thing is that the PRs I have posted are not a reflection of my potential and that is so exciting to me. There is no reason why I shouldn't be running sub-21 5Ks, sub-45 10Ks, sub-1:14 10 Milers, a Half Marathon in 1:3X and a Marathon in 3:30. All of these times are totally within my reach. Now that I am training with CAR and George - adding a little structured discipline and race strategy into the mix - there is no doubt that I will hit these goals. My race "strategy" for any and all distances up to this point has been to get to the START and run as fast as I can for however long I can. It's worked? Maybe? Because I still posted some PRs? I list these statements as questions only because I am not sure it has worked and it probably held me back BUT I am learning and growing.
I put together a Race Schedule for the first part of 2012. It seems light, but I haven't done a Spring Marathon in years so instead of racing a lot of the shorter distances, I will be doing long runs. That only means I will have the opportunity to cheer others on, which I love as well!
- New Year's Day 5K - Reston, VA - January 1, 2012
- Love the Run You're With 5K - Arlington, VA - February 12, 2012
- Rock'n Roll National Half Marathon - Washington, DC - March 17, 2012
- Boston Marathon - Boston, MA - April 16, 2012
- Capitol Hill Classic 10K - Washington, DC - May 20, 2012
- Virginia Wine Country Half Marathon - Leesburg, VA - June 2, 2012
*There may be more shorter races added after Boston*
There will be bumps in the road, no doubt. I tend not to let the bumps get me down. I believe in my training and I am confident that I have surrounded myself with the right people to help me get there.
Sunday, December 18, 2011
Training (or rather Running) Summary: December 12-18
I am one happy girl. It's so great to be running again and feel so good at the same time. I have no idea what pace I ran all week. I am sure it was slow and if I had worn my Garmin this week, the tone of this recap may have been entirely different. I just focused on getting back in the running groove. It was a much easier adjustment than I thought after 3 weeks off. I actually felt better, physically, than I did before the 50 miler. I feel stronger and my body doesn't feel so beat up.
TOTALS : 41.5 miles
TOTALS : 41.5 miles
12/12 (Monday) - 6 mile run AM/Yoga PM
My alarm went off this morning and I immediately checked the temperature on my phone. Twenty-three degrees! Yikes! Nothing was going to keep me from running this morning though. I laced up a shiny new pair of ASICS, put on a pair of thermal tights, two tops, a light reflective jacket, ear warmers, gloves and headed toward the Mt. Vernon trail. (I've decided not to publish what time I run anymore...too many creepy people out there.) It was actually quite beautiful out by the water. There was no wind, so the water was glass-like and there was even a thin layer of ice in the shallow parts. It felt so good to be out there and breathe in that cold air. My legs felt fresh and bouncy. After charging my Garmin last night and having a staring a contest with it, I have decided not to use it, at least this week. I am learning! Easy runs should be based on feel, not by time on the watch. I took a Gentle Flow Yoga class tonight and the instructor focused on the hamstrings which was wonderful! We also did variations of the "splits." If you want to see something funny, ask me to do the splits. Ridiculous.
My alarm went off this morning and I immediately checked the temperature on my phone. Twenty-three degrees! Yikes! Nothing was going to keep me from running this morning though. I laced up a shiny new pair of ASICS, put on a pair of thermal tights, two tops, a light reflective jacket, ear warmers, gloves and headed toward the Mt. Vernon trail. (I've decided not to publish what time I run anymore...too many creepy people out there.) It was actually quite beautiful out by the water. There was no wind, so the water was glass-like and there was even a thin layer of ice in the shallow parts. It felt so good to be out there and breathe in that cold air. My legs felt fresh and bouncy. After charging my Garmin last night and having a staring a contest with it, I have decided not to use it, at least this week. I am learning! Easy runs should be based on feel, not by time on the watch. I took a Gentle Flow Yoga class tonight and the instructor focused on the hamstrings which was wonderful! We also did variations of the "splits." If you want to see something funny, ask me to do the splits. Ridiculous.
12/13 (Tuesday) - 6 mile run AM
Another 6 mile run this morning. It was chilly, but tolerable. Old Town was beautiful and quiet...all lit up with holiday lights. I just focused on taking nice long strides - trying to get away from the "Ultra-shuffle" stride. My body feels good.
Another 6 mile run this morning. It was chilly, but tolerable. Old Town was beautiful and quiet...all lit up with holiday lights. I just focused on taking nice long strides - trying to get away from the "Ultra-shuffle" stride. My body feels good.
12/14 (Wednesday) - 90 minute pool run AM
I have been freezing since Monday. I can't get warm and jumping into a chilly pool didn't help this morning. But after one lap, I am usually comfortable. Claire, Allison and I kept each other company. We tend to talk about food a lot while pool running which makes me hungry. We need to start having someone deliver breakfast to us mid-run!
12/15 (Thursday) - 8 mile run PM
I was up until after 1am finishing up a strategy document last night for an "emergency" meeting that was supposed to happen at 8:30am. It was cancelled at 8:27am and has yet to be rescheduled. This caused me to miss my run this morning because who wants to run on 4 hours of sleep? The day just got more stressful as it dragged on. There was no way I was running relaxed tonight. An easy 6 turned into a lung burning 8. It felt good though. Who knows how fast (or slow) I was actually moving. It was really warm out and kind of breezy. More like Spring than Winter. I ran on the Mt. Vernon trail to Gravely Point then did leg presses, calf raises, hip abductor and adductor work as well as lower back and abs. Let's hope tomorrow is better. I'm questioning if the stress is worth it. Three or four years ago, I would have said, 'Heck Ya!'...now I'm not so sure.
12/16 (Friday) - 6 mile run AM
I wore shorts this morning on my run towards Belle Haven! That is usually unheard of (for me) in December. I am a weather wimp, I will admit. If it drops below 45 degrees, I am in capris and under 32, I am in tights. I always wear long sleeves as well. Even though it was warm, it was still windy which made me feel like I had a tether around my waist at times.
12/17 (Saturday) - 11 mile run AM/Yoga
I was going to wear my Garmin this morning, but as I was searching for a satellite signal right before the long run with CAR, the battery died. Hmm. I think it was probably better that way. It was a fast run (for me) and I am not used to picking up the pace as the run progresses. My training method in the past has been to run as fast as I can for however long I can...for all runs and distances. Yah, well that is only going to take me so far and that is where I am now. If I want to run sub-3:30 in Boston I am going to have to start doing things differently. It's a little overwhelming. So, today was just kind of a test run for me. My body feels awesome, but my lungs hurt. I am OK with that. I kind of like that feeling because it makes me feel like I am getting stronger. I went to a Kundalini Yoga class after which is an easy stretching, focused breathing type of deal.
12/18 (Sunday) - 4.5 mile run AM
If you follow Jessica Hofheimer's blog, Pace of Me, you know she is a Lululemon Ambassador and recently started a Run Club where we start with a 30 minute Pilates session, then go out for a 40 minute run. It was so much fun to chat and run with Jess. She is truly as sweet and genuine as they come! I will definitely try to make it out to her run club a couple times per month!
I have been freezing since Monday. I can't get warm and jumping into a chilly pool didn't help this morning. But after one lap, I am usually comfortable. Claire, Allison and I kept each other company. We tend to talk about food a lot while pool running which makes me hungry. We need to start having someone deliver breakfast to us mid-run!
12/15 (Thursday) - 8 mile run PM
I was up until after 1am finishing up a strategy document last night for an "emergency" meeting that was supposed to happen at 8:30am. It was cancelled at 8:27am and has yet to be rescheduled. This caused me to miss my run this morning because who wants to run on 4 hours of sleep? The day just got more stressful as it dragged on. There was no way I was running relaxed tonight. An easy 6 turned into a lung burning 8. It felt good though. Who knows how fast (or slow) I was actually moving. It was really warm out and kind of breezy. More like Spring than Winter. I ran on the Mt. Vernon trail to Gravely Point then did leg presses, calf raises, hip abductor and adductor work as well as lower back and abs. Let's hope tomorrow is better. I'm questioning if the stress is worth it. Three or four years ago, I would have said, 'Heck Ya!'...now I'm not so sure.
12/16 (Friday) - 6 mile run AM
I wore shorts this morning on my run towards Belle Haven! That is usually unheard of (for me) in December. I am a weather wimp, I will admit. If it drops below 45 degrees, I am in capris and under 32, I am in tights. I always wear long sleeves as well. Even though it was warm, it was still windy which made me feel like I had a tether around my waist at times.
12/17 (Saturday) - 11 mile run AM/Yoga
I was going to wear my Garmin this morning, but as I was searching for a satellite signal right before the long run with CAR, the battery died. Hmm. I think it was probably better that way. It was a fast run (for me) and I am not used to picking up the pace as the run progresses. My training method in the past has been to run as fast as I can for however long I can...for all runs and distances. Yah, well that is only going to take me so far and that is where I am now. If I want to run sub-3:30 in Boston I am going to have to start doing things differently. It's a little overwhelming. So, today was just kind of a test run for me. My body feels awesome, but my lungs hurt. I am OK with that. I kind of like that feeling because it makes me feel like I am getting stronger. I went to a Kundalini Yoga class after which is an easy stretching, focused breathing type of deal.
12/18 (Sunday) - 4.5 mile run AM
If you follow Jessica Hofheimer's blog, Pace of Me, you know she is a Lululemon Ambassador and recently started a Run Club where we start with a 30 minute Pilates session, then go out for a 40 minute run. It was so much fun to chat and run with Jess. She is truly as sweet and genuine as they come! I will definitely try to make it out to her run club a couple times per month!
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| Such a fun run this morning with Jess. Runners are awesome. |
Friday, December 16, 2011
Friday Favorites
I have many favorite yoga poses. Anything that opens my hips feels like heaven. But, my all time favorite pose is Halasana or Plow Pose. I seriously could stay in Halasana for the entire hour, but I doubt that would be recommended. :-) Inversions are very soothing and relaxing for me. These are poses where your heart is above your head, so you are basically upside down. Headstands, Shoulder Stands, Handstands, etc...
I discovered yoga after my second marathon in 2006. During that training cycle, I started to feel pain down the side of my leg and knee. The first thing I thought - Iliotibial band syndrome. I just happened to stumble upon this cute little yoga studio in Rocky River, OH called Inner Bliss Yoga and decided to give it a try. In my first class, the instructor focused on hip opening poses. Long story short - I walked out of class with no pain in my leg or knee. I was amazed and really fell in love with the practice. Once I moved to the DC-area, I stopped going to yoga classes altogether. I lost so much flexibility training for the 50 mile race, that I have decided that I need to make yoga part of my routine again. I am aiming to go at least twice a week. I prefer a gentle-type of flow yoga, but may try Bikram. I hear that is a different beast though!
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| Photo borrowed from: Yoga Journal |
Wednesday, December 14, 2011
The 3 Week Road to Recovery
I have started running again this week and I can honestly say that I have not felt this good in a long time. My mind feels clear and my legs feel springy. A little slow, but springy all the same. I am not wearing my watch, so I am not sure how slow but I just feel good.
I took a pretty aggressive approach to training for the JFK 50 Mile race. In the past, during marathon training, my peak weeks have always been in the high 40s. So, 70-80 mile weeks were a lot for me. For 16 weeks, I trained hard. It was tough physically and mentally.
I took a pretty aggressive approach to training for the JFK 50 Mile race. In the past, during marathon training, my peak weeks have always been in the high 40s. So, 70-80 mile weeks were a lot for me. For 16 weeks, I trained hard. It was tough physically and mentally.
A couple weeks before the race, I started thinking about what is next, which is Boston. I have a pretty lofty goal - 3:29:59. My BQ time was 3:39:45. It's going to be a challenge, but I am going to give it my all. I ran (not raced) a couple marathons this Fall, training for the JFK and without any type of taper coming off 60+ mile weeks or real speed training, I ran them in 3:47 and 3:53. I think 3:29:59 is attainable, but again is just going to require a lot of work.
I was feeling a little overwhelmed and lost at the end of the JFK training cycle. I was scatter-brained. I needed someone to tell me what to do after the 50 mile race in order to prepare for Boston. I wasn't confident I was making good running decisions. I felt like maybe I was in over my head. I knew that I would be cutting it close and should start training for Boston soon after the JFK. But how soon? So, I reached out to George Buckheit from Capital Area Runners (CAR). I had been receiving their newsletter for a couple of months and the results the CAR runners post speak volumes - Over the past 3 years, 90% of his marathoners have run PRs. So when I spoke to George and ran with CAR on a couple long runs before JFK, he told me to stop running after the race and take a break. What?!?!
Three weeks off of land running. Ugh. How was I going to do THAT? Well, I survived and learned several things along the way, reminding myself that this is about the journey. What I learned:
1. There are other enjoyable fitness activities out there besides running.
If you have been following my blog for the past 3 weeks, you know that I have taken a liking to the pool. There is something about pool running that is so soothing, relaxing and calming - and I get a good workout at the same time! I have also become reacquainted with yoga which I have always loved but just haven't done in years. I also tried my hand at Spinning and Pilates. I will make pool running and yoga a part of my weekly regimen.
2. It's fun being a spectator at races.
This break gave me the opportunity to embrace my inner cheerleader at 3 races - The Jessica Schenck Memorial Turkey Trot, The Hot Chocolate 5K/15K and Jingle All the Way 8K. I actually had more fun than I thought I would and did not pout too much. I love the atmosphere at races and it gave me a different perspective.
3. I will not become a weeble wobble if I stop running.
Even though I am not weight-obsessed, I really didn't feel like putting on any extra weight during this break. I was so ravenous throughout my entire training cycle for JFK that I really was fearful that I developed some bad snacking habits. I guess not "bad." I was eating healthy snacks but I was basically eating every 2 hours. Well, I found that there is a direct correlation between my activity level and hunger level. I did put on 3 or 4 pounds but I am not too concerned about it. It has more to do with the easy accessibility to holiday cookies and candy than my not running.
4. My mind likes to play tricks on me.
I experienced some taper-like symptoms, especially last week. I started having all these phantom pains. I knew they were not real because I did absolutely no activity that would have aggravated my shins, knees or tendons. Silly. I have been running this week and feel no pain.
5. I don't know it all and it's OK to trust someone else.
Trust. Ha. An interesting topic for me. I can tell you that I would have NEVER taken 3 weeks off if I was doing this on my own. Without someone holding me accountable and giving me permission, I am pretty sure I would have been out there running much sooner. George's words, "We are going to make you a faster marathoner" kept going through my head especially when I started to feel anxious about possibly losing the base I built. I have to trust. He knows more than I do.
6. My confidence can come from NOT running.
Although my running helps me feel strong and confident, not running also had the same effect. It was a challenge for me. A challenge I wanted to conquer. I am proud of myself for sticking with it.
The break was the best thing to happen to me and my running in a long time. It was not easy. It was scary. My emotions, especially the first week off were all over the board. But, I learned to cope, adjust and move forward. I truly belive that this "optional" break saved me from having to take a required break either from burn out or injury.
Sunday, December 11, 2011
Recovery Week 3 - No Landing Running
Well, I did it! I took a 3 week break and lived to tell about it. I feel refreshed and I can't tell you how excited I am to get out on the Mt. Vernon trail tomorrow. Although I am excited and ready to start training for Boston, that won't officially start until the new year. The rest of this month will be focused on getting back into a running groove, staying loose and running relaxed. I will write a post later this week outlining what I learned over this break but most importantly, it forced me to try other activities - mainly pool running and yoga - that I really enjoy and they just happen to help my running as well.
TOTALS : 0 land running miles
TOTALS : 0 land running miles
12/5 (Monday) - Pool Running 5:45am to 7:15am/Yoga PM
It's amazing how much faster time goes by in the pool when there are people to chat with. I was there for the first half an hour by myself, but then CAR peeps started showing up - Cris, Chris, Tim and Greg were great company! I also went to a Flow Yoga class tonight. I am slowly but surely beginning to see some flexibility come back. It takes me 20 seconds, but I can finally get my nose to my knee again doing a hurdler's stretch. My right side is definitely more loose than my left. Is that weird?
12/6 (Tuesday) - 30 minutes Elliptical/45 minute Spin class/legs-lower back-abs work
I did a nice and easy 30 minute warm up on the Elliptical machine before my Spin class which started at 6:15am. The Spin class wasn't too bad. It certainly got my heart rate up and I was gasping for air a few times which felt so good. It resembled an interval training session of sorts. (I saw a glimpse of what my first couple track workouts are going to be like. It's not going to be pretty. Ha.) Although the class wasn't bad, it was still kind of boring to me and I kept looking at the clock. "Working out" in general is boring to me which is how I got into running in the first place. I will try out another Spin class sometime soon.
12/7 (Wednesday) - Pool Running 5:45am - 7:30am
It was raining cats and dogs when I left my house at 5:15 this morning. As much as I want to run on land, it was a relief to have the pool option. (Well it's not really an option at this point :-) My sister and I were texting in the 5 o'clock hour which doesn't happen too often. She was heading to cross-fit. I am so proud of her for being so dedicated to her cross-fit and yoga classes. (A little yin and yang there.) In the pool, I chatted with a lady named Kathy who has run the JFK 50 nine times! So, that was fun to compare experiences and took up much of the first hour.
12/8 (Thursday) - 30 minutes Elliptical/30 minutes Stair Stepper/30 minutes bike/leg work
Yawn. That is pretty much all I have to say about this workout. Although, I kinda like the Stair Stepper because I think it works my glutes without me really realizing it.
12/9 (Friday) - Pool Running 5:45am - 7:30am
I listened to music for the first half of this workout and then chatted with Bridgette for the second half. The CAR Holiday Party was last night and George said I could start easing back in to land running next week. Woooohoooo! One problem though. Um...how do I do that and what does that mean? I'm excited and scared all at the same time. Do I not wear my Garmin and run on feel for the next week or two? I just don't want to see high 8s and 9s on easy runs when I want to be in the high 7s/low 8s.
12/10 (Saturday) - 30 minutes Elliptical/30 minutes Stair Stepper/30 minutes bike/squats-biceps-triceps-shoulder-core
I slept, slept and then slept some more this morning. I must have needed it and feel no guilt about sleeping my morning away. I usually do. I finally headed out to the gym about 2pm to do a ho-hum workout. It felt good to be lazy today.
12/11 (Sunday) - Rest
I haven't taken a true rest day since last week, so I decided that since I am going to start running again tomorrow - I will just start out of super fresh legs and take today off. I went to spectate and cheer at the Jingle All the Way 8k race this morning in downtown DC. Those CAR folks are fast! It's really inspiring, a bit intimidating, but the team atmosphere and support is so strong that it's not a fear-like intimidation - if that makes sense. It's going to be tough for me at first, but I have no doubt that training with George and the team is going to make me faster. I am ready.
It's amazing how much faster time goes by in the pool when there are people to chat with. I was there for the first half an hour by myself, but then CAR peeps started showing up - Cris, Chris, Tim and Greg were great company! I also went to a Flow Yoga class tonight. I am slowly but surely beginning to see some flexibility come back. It takes me 20 seconds, but I can finally get my nose to my knee again doing a hurdler's stretch. My right side is definitely more loose than my left. Is that weird?
12/6 (Tuesday) - 30 minutes Elliptical/45 minute Spin class/legs-lower back-abs work
I did a nice and easy 30 minute warm up on the Elliptical machine before my Spin class which started at 6:15am. The Spin class wasn't too bad. It certainly got my heart rate up and I was gasping for air a few times which felt so good. It resembled an interval training session of sorts. (I saw a glimpse of what my first couple track workouts are going to be like. It's not going to be pretty. Ha.) Although the class wasn't bad, it was still kind of boring to me and I kept looking at the clock. "Working out" in general is boring to me which is how I got into running in the first place. I will try out another Spin class sometime soon.
12/7 (Wednesday) - Pool Running 5:45am - 7:30am
It was raining cats and dogs when I left my house at 5:15 this morning. As much as I want to run on land, it was a relief to have the pool option. (Well it's not really an option at this point :-) My sister and I were texting in the 5 o'clock hour which doesn't happen too often. She was heading to cross-fit. I am so proud of her for being so dedicated to her cross-fit and yoga classes. (A little yin and yang there.) In the pool, I chatted with a lady named Kathy who has run the JFK 50 nine times! So, that was fun to compare experiences and took up much of the first hour.
12/8 (Thursday) - 30 minutes Elliptical/30 minutes Stair Stepper/30 minutes bike/leg work
Yawn. That is pretty much all I have to say about this workout. Although, I kinda like the Stair Stepper because I think it works my glutes without me really realizing it.
12/9 (Friday) - Pool Running 5:45am - 7:30am
I listened to music for the first half of this workout and then chatted with Bridgette for the second half. The CAR Holiday Party was last night and George said I could start easing back in to land running next week. Woooohoooo! One problem though. Um...how do I do that and what does that mean? I'm excited and scared all at the same time. Do I not wear my Garmin and run on feel for the next week or two? I just don't want to see high 8s and 9s on easy runs when I want to be in the high 7s/low 8s.
12/10 (Saturday) - 30 minutes Elliptical/30 minutes Stair Stepper/30 minutes bike/squats-biceps-triceps-shoulder-core
I slept, slept and then slept some more this morning. I must have needed it and feel no guilt about sleeping my morning away. I usually do. I finally headed out to the gym about 2pm to do a ho-hum workout. It felt good to be lazy today.
12/11 (Sunday) - Rest
I haven't taken a true rest day since last week, so I decided that since I am going to start running again tomorrow - I will just start out of super fresh legs and take today off. I went to spectate and cheer at the Jingle All the Way 8k race this morning in downtown DC. Those CAR folks are fast! It's really inspiring, a bit intimidating, but the team atmosphere and support is so strong that it's not a fear-like intimidation - if that makes sense. It's going to be tough for me at first, but I have no doubt that training with George and the team is going to make me faster. I am ready.
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| Yes - I am a poser. I totally would have run though! |
Friday, December 9, 2011
Friday Favorites
My Favorite breakfast/snack: Fage Total 2% Greek yogurt with berries and Kashi GoLean Cereal
I don't talk a lot about my diet on my blog besides cutting out refined sugar which is a constant struggle. To be honest, my diet is kind of boring which is OK with me. Don't get me wrong, I love good food but my tummy is just so sensitive, that I feel better eating things that I know work. Those things are kind of boring, but oh well.
I am a lacto-pesca-ovo vegetarian which basically means, I eat milk products, fish and eggs but no meat. As a vegetarian, it is really easy to load up on the carbs which isn't bad when you are a runner, but protein and fat are just as important. I am a snacker as well. I eat 200-300 calories every 2-3 hours and then leave my big meal for dinner. One of my favorite protein packed breakfasts or sometimes a snack is Fage Total 2% Greek yogurt, sprinkled with berries and Go Lean cereal.
I like the 2% over the non-fat because it has so much more flavor and doesn't taste as sour. Yogurt really is a super food, in my book. The probiotics, I am convinced, keep me healthy. They are basically a natural antibiotic. It soothes my tummy and fills me up! I have tried different brands of Greek yogurt, but nothing compares to Fage.
Nutrition Facts
*Note: I rarely track this stuff. It's a good exercise though.*
Calories: 205
Fat: 4.3g
Cholesterol: 10mg
Sodium: 86.6mg
Carbs: 18g
Sugars: 11.2g
Fiber: 2.9g
Protein: 23.4g
Do you have any protein packed/healthy snacks you love?
I don't talk a lot about my diet on my blog besides cutting out refined sugar which is a constant struggle. To be honest, my diet is kind of boring which is OK with me. Don't get me wrong, I love good food but my tummy is just so sensitive, that I feel better eating things that I know work. Those things are kind of boring, but oh well.
I am a lacto-pesca-ovo vegetarian which basically means, I eat milk products, fish and eggs but no meat. As a vegetarian, it is really easy to load up on the carbs which isn't bad when you are a runner, but protein and fat are just as important. I am a snacker as well. I eat 200-300 calories every 2-3 hours and then leave my big meal for dinner. One of my favorite protein packed breakfasts or sometimes a snack is Fage Total 2% Greek yogurt, sprinkled with berries and Go Lean cereal.
Nutrition Facts
*Note: I rarely track this stuff. It's a good exercise though.*
- 1 cup Fage Total 2% Greek Yogurt
- 1/4 cup Kashi GoLean cereal
- 10 Blueberries
Calories: 205
Fat: 4.3g
Cholesterol: 10mg
Sodium: 86.6mg
Carbs: 18g
Sugars: 11.2g
Fiber: 2.9g
Protein: 23.4g
Do you have any protein packed/healthy snacks you love?
Wednesday, December 7, 2011
Negative Ned - Go Away!
We have all been there. If we get 1,000 pats on the back and one negative comment - what do we focus on? That one negative comment. Right? That happened to me recently when I returned to work after running the 50 miler. I had sooooo many people come into my office congratulating me and asking me about the race. Everyone was just very curious about my experience.
Well, after one colleague left my office, I overheard her telling another - "Jessica just ran 50 miles!" The other colleague responded, "Yah, that is what I hear. That really surprises me." It really wasn't the words that bothered me, but the tone in which he used them. I wanted to join in the conversation and ask, "Why does that surprise you?" In hindsight, I should have butted in. I could have done it jokingly and without being defensive. But instead, I chose to dwell. I wanted to ask him:
- What, do you think I am not driven enough? I can tell you that I am as driven in my career as I am in my running life and it's nothing that I hide. Why would he think that?
- Do I not look fit enough? Yes, I dress pretty conservatively at the office and don't show a lot of skin, but I think you can still tell that I am fit.
- Am I too "girly" to run trails and get dirt under my fingernails? Ok. I can see how I may project that image in my everyday life. I like having my fingernails painted, wearing makeup, wearing jewelry and such. But still, athletes can be "girly" and not be afraid of getting sweaty and gross.
- Do you think I am a scaredy cat? You don't see me fearing failure at the office. Why would I fear it running? I often tell my staff that if a campaign fails because we tried something new, or took a risk, that is OK. Fail fast and move on. I am not afraid of apply this to my running either.
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| THIS is a scaredy cat! |
What irritates me the most is that I let this comment bother me so much. Why do I spend so much more time on the negative than the positive? Not just with this particualr situation, but it's something I see myself doing every day in my life. I'm working on it and the most important thing is that I am self aware. I have the power to choose to look at things differently.
Sunday, December 4, 2011
Recovery Week 2 - No Land Running
I'm pretty proud of myself for trying a whole bunch of different things this week. I love pool running and fit in a total of 21 pool running miles. I am going back for more this week too. I will definitely make this a part of my regular weekly workouts. It's really calming and refreshing to me. Much better than the elliptical! I took a couple yoga classes as well as had a Pilates session on the reformer. This next week, I am going to continue with pool running, yoga and would like to try a Spin class. I hated it the first time I did it, but that was years ago so I am going to give it w whirl. Last recovery week! Woot! Woot!
TOTALS : 0 land running miles
TOTALS : 0 land running miles
11/28 (Monday) - Pool Running 6:15am to 7:15am
Today was my first day in the pool and I loved it! It was cool to do something different and I didn't get yelled at by any swimmers. That was a plus. Cristina didn't yell at me either and gave me a good lesson in pool running. It was invigorating. My limbs felt loose and spaghetti-like when I got out. I can't wait to do it again!
11/29 (Tuesday) - Nothing
I did not exercise today and man do I feel blah. Like really down in the dumps. It doesn't help that it is raining and my sinuses are really bothering me. I will not do NOTHING again for awhile. I don't like it one bit. I bought a new yoga mat, have a yoga and pilates class on the books for later this week!
11/30 (Wednesday) - Pool Running 5:45am - 7:15am/Yoga PM
This pool running is fun! It's kind of tough too. After about 1 hour and 15 minutes, I tried to lift myself out of the pool and let's just say it I was not too graceful getting out. Amy didn't laugh at me too hard. At least to my face. Albeit, I don't have the best upper body strength, but I should be able to do THAT! I also met Allison today, so it was fun getting to know my future CAR teammates. In my quest to switch up my workouts/try new things, I tried out a flow yoga class tonight at Radiance Yoga in Old Town. Yoga is hard. But, we focused on inversions, which I love.
12/1 (Thursday) - Pool Running 5:45am-6:45am/Pilates PM
I was planning on sleeping in today, but woke up early and couldn't fall asleep again. I thought I might as well head to the pool again! This time I rigged it up so I could listen to music. I basically clipped my ipod onto my visor and wrapped my ipod in plastic in case I got splashed. I am not too concerned about my ear buds getting wet. I have plenty to spare. I noticed that the two ladies in the pool were moving a lot faster than me and my competitive spark ignited, but it seemed that when I tried to keep up, my form suffered. I think that form is more important than speed. Plus, they were doing some sort of modified swimming/running thing which made them go faster. I am slowly figuring this out! I also tried out a Pilates Reformer class tonight. I really love it, but it is so expensive. It stretches while strengthening. I wonder why it is so expensive. I think I can apply what I learned in the gym. I will take a few more though over the coming weeks.
12/2 (Friday) - Elliptical/Bike/Core work 5:45am - 7:15am
*Sigh* I miss running. A lot. I spent a boring hour on the elliptical and 30 minutes on the bike. Ugh. I just don't get the same rush as I do running. You know the feeling when you stop and your whole body feels exhilarated and exhausted? At least I am doing something.
12/3 (Saturday) - Rest but lots of walking
I went to spectate and cheer people on at the Hot Chocolate 15K. I decided to walk over the Woodrow Wilson Bridge because the race started at National Harbor which was going to be a nightmare to drive or even take a cab to. It was a beautiful morning for a walk and ended up probably walking over 7 miles today.
12/4 (Sunday) - Elliptical/Bike/Stair Climber in AM/Yoga in PM
I went to check out the pool situation at the Crystal City Sport & Health. What a scary place! They are doing a total remodel and it is a mess. Everything is a mess. I will not be going there anytime again soon. I am going to buy a pass at the Washington & Lee pool tomorrow. I did get a workout in though. I have never used a stair climber. Stairmaster, yes. But not the actual stairs. Those stairs are tough and good for my glutes. I went to a gentle flow yoga class tonight and really enjoyed it. The instructor did a bunch of hip opener which of course are my favorite.
Today was my first day in the pool and I loved it! It was cool to do something different and I didn't get yelled at by any swimmers. That was a plus. Cristina didn't yell at me either and gave me a good lesson in pool running. It was invigorating. My limbs felt loose and spaghetti-like when I got out. I can't wait to do it again!
11/29 (Tuesday) - Nothing
I did not exercise today and man do I feel blah. Like really down in the dumps. It doesn't help that it is raining and my sinuses are really bothering me. I will not do NOTHING again for awhile. I don't like it one bit. I bought a new yoga mat, have a yoga and pilates class on the books for later this week!
11/30 (Wednesday) - Pool Running 5:45am - 7:15am/Yoga PM
This pool running is fun! It's kind of tough too. After about 1 hour and 15 minutes, I tried to lift myself out of the pool and let's just say it I was not too graceful getting out. Amy didn't laugh at me too hard. At least to my face. Albeit, I don't have the best upper body strength, but I should be able to do THAT! I also met Allison today, so it was fun getting to know my future CAR teammates. In my quest to switch up my workouts/try new things, I tried out a flow yoga class tonight at Radiance Yoga in Old Town. Yoga is hard. But, we focused on inversions, which I love.
12/1 (Thursday) - Pool Running 5:45am-6:45am/Pilates PM
I was planning on sleeping in today, but woke up early and couldn't fall asleep again. I thought I might as well head to the pool again! This time I rigged it up so I could listen to music. I basically clipped my ipod onto my visor and wrapped my ipod in plastic in case I got splashed. I am not too concerned about my ear buds getting wet. I have plenty to spare. I noticed that the two ladies in the pool were moving a lot faster than me and my competitive spark ignited, but it seemed that when I tried to keep up, my form suffered. I think that form is more important than speed. Plus, they were doing some sort of modified swimming/running thing which made them go faster. I am slowly figuring this out! I also tried out a Pilates Reformer class tonight. I really love it, but it is so expensive. It stretches while strengthening. I wonder why it is so expensive. I think I can apply what I learned in the gym. I will take a few more though over the coming weeks.
12/2 (Friday) - Elliptical/Bike/Core work 5:45am - 7:15am
*Sigh* I miss running. A lot. I spent a boring hour on the elliptical and 30 minutes on the bike. Ugh. I just don't get the same rush as I do running. You know the feeling when you stop and your whole body feels exhilarated and exhausted? At least I am doing something.
12/3 (Saturday) - Rest but lots of walking
I went to spectate and cheer people on at the Hot Chocolate 15K. I decided to walk over the Woodrow Wilson Bridge because the race started at National Harbor which was going to be a nightmare to drive or even take a cab to. It was a beautiful morning for a walk and ended up probably walking over 7 miles today.
12/4 (Sunday) - Elliptical/Bike/Stair Climber in AM/Yoga in PM
I went to check out the pool situation at the Crystal City Sport & Health. What a scary place! They are doing a total remodel and it is a mess. Everything is a mess. I will not be going there anytime again soon. I am going to buy a pass at the Washington & Lee pool tomorrow. I did get a workout in though. I have never used a stair climber. Stairmaster, yes. But not the actual stairs. Those stairs are tough and good for my glutes. I went to a gentle flow yoga class tonight and really enjoyed it. The instructor did a bunch of hip opener which of course are my favorite.
Friday, December 2, 2011
Friday Favorites
I am starting a new Friday series on my blog called: Friday Favorites. Every week I will be reviewing something that is my Favorite. It may be a product, a food, a place, a website, a person, etc..
My Favorite place to run: Catawba Cliffs
My parents live in a small town in Ohio called Catawba Island. Catawba is located just between Toledo and Cleveland. We are boaters and have been going up there for 25+ years. We all used to camp out on the boat every weekend during the summer and as we (the kids) got older, the boat got bigger. But, there came a point in time where there really wasn't a boat big enough for 3 teenage girls. My parents downsized the boat and bought a condo. Then, when it came time to retire and move out of Cleveland, they decided to build a beautiful home there.
I have so many wonderful memories of the summers we spent on the island. Catawba is truly one of Ohio's best kept secrets. I still cherish the time I get to spend there on vacation and over holidays. It's a very sleepy place in the Winter, but is beautiful all the same.
I lived in Cleveland for 9 years after college, so I had the luxury of being able to spend my weekends and do many of my marathon training runs on Catawba. There is one particular 1.5 mile stretch of my run that is my absolute favorite place to run. I usually leave it until the end of my run to help distract me from my discomfort.
Do you have a favorite place to run?
My Favorite place to run: Catawba Cliffs
My parents live in a small town in Ohio called Catawba Island. Catawba is located just between Toledo and Cleveland. We are boaters and have been going up there for 25+ years. We all used to camp out on the boat every weekend during the summer and as we (the kids) got older, the boat got bigger. But, there came a point in time where there really wasn't a boat big enough for 3 teenage girls. My parents downsized the boat and bought a condo. Then, when it came time to retire and move out of Cleveland, they decided to build a beautiful home there.
I have so many wonderful memories of the summers we spent on the island. Catawba is truly one of Ohio's best kept secrets. I still cherish the time I get to spend there on vacation and over holidays. It's a very sleepy place in the Winter, but is beautiful all the same.
I lived in Cleveland for 9 years after college, so I had the luxury of being able to spend my weekends and do many of my marathon training runs on Catawba. There is one particular 1.5 mile stretch of my run that is my absolute favorite place to run. I usually leave it until the end of my run to help distract me from my discomfort.
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| Does it get more perfect than this? |
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| Rock beaches - I don't run on those - OUCH! |
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| So beautiful. |
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| A view of the Cliffs from a boat. |
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| Perry's Monument at Put-In-Bay (in the distance). |
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| View from my parents porch. |
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