Peguin Perspective

So now that I figured out how to do RSS feeds, I can stay up on my blogs.
Today from the Penguin:

"And I think, as you get older, the end of every Summer starts to mean a little more and I think you feel the loss a little more deeply. When I was younger I thought I'd have all the Summers I'd ever want. Now, I'm not so sure.

What helps is running. Running and walking, really. Getting out there along MY lakefront, looking at MY city, moving MY body is all I can do. Most days it's plenty. Other days, there aren't enough miles to make the feelings go away."

He's in Chicago and running the lakefront. I had the pleaseure of running the lakefront last summer (it was sooo hot). The picture he has on this blog was one that I took in my mind. It's a gorgeous view.

I also like his sentiment. I went running yesterday afternoon/evening right before sunset. Fall has been in the mountains for a couple weeks, but this week it's made it into the valley. The Island trail is all yellow and the view of the Island below and the bench in the distance is great. I felt fortunate that I decided to go for an evening run instead of a pre-dawn run so I could take in the season before it's gone. I still think I have plenty of Falls left, but I'll have to wait a full year for the next one.

The way he feels about Chicago is the way I came to feel about DC through running. I'm thinking that running will also help me bond with my new home.

Zero to Boston

Dean Schuster's Zero to Boston is my favorite running blog. I love this guy's spirit; I love the way he writes. His ultra race report is classic in my book. He was on blogging hiatus for a while. I kept on checking. I was so excited when he posted in August, but so sad when it was just telling all of us fans to give him a break. So left out in the cold by Dean, I moved on I guess, not to something better, just let it go. Maybe there'll never be another Zero to Boston, it'll be the blog that got awya. I actually forgot about him after a while. Well, just like that he's gotten back in the game and gotten rather prolific. I have to catch up! So exciting. I know I shouldn't be here hanging on his every word, but it's just so good.

Dean being the way he is--just does everything better. I'm always encouraging other people to take up running. It's really hard to explain why. I just want this for other people. Not the beating ones self up that I have been doing way too much since starting this blog, but the enjoyment piece. Running is great. Here's how Dean feels. Me too!!! me too.

I'm going to save the rest for later....sure just like I planned to take more than a day to read The Deathly Hallows and the weekly Ugly Betty DVRed episode gets saved for the weekend.

If you do pick up the Zero to Boston habit, make sure to click on the links to the more detailed writings that he does, e.g., the race reports.

Delightful Run

Normally, D & I do our long run on Saturdays, more recently E has been joining us as well (3 years in Logan, so she brings some local knowledge to the group). It's been great having partners to get me through the longest runs of training. But this Saturday, the weather was just horrible (freezing rain/sleet, 35 degrees), and I had my last 20 miler before the marathon, so I wanted to finish it. I ran 13 in cold rain last week and my hips were really hurting by the end, so I was worried about the impact of cold.

Anyway, D and E decided to go yesterday instead. It was gorgeous. There was snow on the mountains and the fall foliage is still out. I wanted to get pictures of the Wellsvilles from the Bonneville Shoreline Trail, so I started out there. I completely compromised my plan to get in 10 before D & E joined me by only going 3 miles in my first hour because I was taking so many pictures. But I think that's really what I enjoy about running. It gets me out there when I wouldn't other wise and I see things that I would otherwise miss. I'm thinking that might be a better approach for me than aiming to qualify for Boston. We'll see how I feel after the MCM.

I did manage to get in 8 before D & E joined, so I was with them through the toughest part of the run. I ended up only going 18.5 though because my hips were in pain. I really hope to get off work in time to join the yoga class that D & K recommend. I think that and some swimming will help me recover.

D was really positive with me, it reminds me of how I talk to other runners; but I've really gotten away from "easy does it" for myself. She told me to not over do it. Basically, the only thing that can go wrong now is to over train and injure myself. I ran 22 two weeks ago, 18 this week and had another 19 miler in my build up. In my head, I know I can run a marathon, but I don't feel all that strong. I don't know if it's that the altitude has taken such a toll or if it's because I have been working myself harder or if I've actually lost fitness.

While we were running yesterday, I remembered that it was the day of the Chicago Marathon and I thought of the Capital Striders in DC that were planning to run it. It was such a lovely day for a run (here) and I thought about how nice it would be to be running Chicago. Of course, it turned out horrible for them. My heart goes out to the people that trained so hard and traveled there only to have such bad conditions and canceled race. When conditions were so horrible in Boston this year, it just seemed like it made the runners tough and it would be a bonding experience. This is something entirely different. Boston is known for being tough. Chicago is known for having a lot of positive energy and being newbie friendly. I think it goes to show that if you're going to run marathons, you should probably enjoy the journey as much as the destination.

-Reformed Penguin

Am I Training Hard Enough?

I was reading Runners World this weekend and ran across the comment that speed workouts in a training program build on each other. Crap! I've probably ran 50% of mine. They're just not my favorite thing to do. When I do them, I'm not sure that there's enough intensity.

This morning, I really pushed it. 1 x 400, 1 x 800, 1 x 1200, 1 x 1600, 1x 1200, 1 x 800, 1 x 400. I recalled the instructions wrong and cheated myself on recovery time in between. I'm sure it showed in my times, I could feel that I needed more job time. Anyways, I was dead tired at the end, which is how I should probably feel at the end of a speed workout.

I haven't done everything that I could possibly do thus far to be prepared to do my best for the MCM, but I have been turning things around lately.

I was just reading CRN and ran across a reference to this NYT article about young women runners not acheiving their full potential. The reasons given are that women don't feel as compfortable being competitive and they have been discouraged by the easy miles concept (which helps when you're starting to run, but not with performance).

I'm a big advocate of easy miles. They are more enjoyable for one thing. But I've known for a some months that if I want to see what I can do, I'm going to have to trade in some of the easy miles for speed workouts and tempo runs. I just have a nasty hait of turning my structured workouts into easy runs or skipping them all together.

Feeling Strong

This weekend I ran 14, the first 8 with D. I set out hoping I would get to 16, but quickly settled on 14. I was tired. However, I felt so strong yesterday (easy 5 mi) and this morning (50 min freestyle laps). I'm beginning to think my Boston dream isn't too out of reach. My next race is the Huntsville Half Marathon on Saturday.

My right ankle has hurt for almost a week, but I'll not dwell on that.

Utah Race Calendar

I need a place to keep track of all the races in the area. I'm sure there's some more sophisticated way of doing it, but I'm going to start here. I just haven't found a single complete source. This probably won't be complete and will have a Cache Valley/Norther Utah bias. Dates will change over the years, but races typically take place on the same place every weekend.


June 22nd -23rd - Wasatch Back Relay. Logan to Park City

July 4th - Lots of "Independence Day" 5k's in various cities.

July 14th - Farmington Festival Days 1/2 marathon, 10k and 5k. Farmington City Pool. 7am.

July 14th - Xterra Snowbird Challenge 10k.

July 14th - Midnight Mountain Ultra-Marathon; 30 mile trail run. 6am. Smithfield, UT. Paul 801-649-0605

July 21st - Bryce Canyon 1/2 Marathon. 6:30am Bruce 800-444-6689

July 24th - Deseret Morning News/KJZZ TV marathon, 10k and 5k. SLC, UT Bob Wood 801-333-7473

July 28th - Xterra Sundance.

August 4th - Crazy Bob's Bair Gutsman.

August 4th, 2007 - Cache Valley Classic Triathlon, Hyrum

August 4th, 2007 - Kat'cina Mosa 100K Mountain Challenge Run, Springville

August 4th, 2007 Skyline 10K @ 1ok, Fairview

August 11th - Garden of Eden 10 miler and 5k. Eden Park, 8am.

August 11th, 2007 - Half Road/Half Trail 8k, City Creek Canyon

August 11th, 2007 - Provo River Trail half Marathon, Provo

August 17th and 18th - Xterra Mounatin Championship (Triathlon). Ogden City for expo and Scramble Race. Ogden Valley for Triathlon.

August 25th - Park City Marathon and Relay.

August 25th - Top of Utah 1/2 marathon. Logan, UT

August 25th, 2007 - Jordanelle Triathlon, Park City

September 1, 2007 - Salt Lake Half Marathon and Relay

September 1, 2007 - The Trails River Run Half Marathon & 5k, St. George

September 8, 2007 - Downhill Dash 8k, Alta

September 8, 2007 - Provo Canyon Trail Marathon/Relay/18M

September 8, 2007 - Utah Marathon Relay, Lehi

September 8th - Huntsville 1/2 marathon and 5k. Huntsville, UT 8am

September 8th - Wasatch 100 Endurance Run, SLC

September 15th - Top of Utah Marathon Logan, UT. 7am

September 15, 2007 - Ogden Valley Triathlon

September 15, 2007 - Snowbird & Alta Silver Spur Half Marathon, Snowbird

September 22nd - The Standard Examiner Classic. Layton, UT. 10k, 5k and 2 mile walk.

Septmeber 22, 2007 - Bountiful Bobcat 5k Run/Walk

September 22, 2007 - Christ Lutheran School 5k run/Walk, Murry

September 22, 2007 - Hidden Peak Challenge Run/Walk, Snowbird

September 22, 2007 - Moab's Alpine to Slickrock 50 Mi

September 29th - Mountain-to-Metro Striders7 Trail race. 29th street trailhead, Ogden 5:00pm.

September 29, 2007 - Draper Historic Theater 5k Race, Draper

October 6th - St. George Marathon

October 21st (sunday) - Ogden Valley 50 Ultra-Marathon. 5:00am Kent Smith Memorial Park, Mt. Green

November 3rd - First Dam Run 10k and 5k Logan, UT Keith 435-755-9543

November 3rd - Zeitgeist 1/2 Marathon Boise, ID

November 17th - Syracuse Turkey Trot

November 22nd - Thanksgiving Charity Run/Walk (5 mile run or 2 mile walk) Ogden Regional Medical Center

December 8th - Snowman Shuffle Brigham City, UT 10am Bob 435-723-2983

December 22nd. - 3rd Annual Antelop Training Run

December 31st - 4th Annual New Year's Eve Rock-n-Run 5k and kids k. Historic 25th st.

Sources
Striders
Running in the USA

19

Today I ran 19 miles. It feels good to have that under my belt. It was supposed to be a 20 miler according to my schedule (which is now nothing more than a very rough guide), but I hadn't hit 18 yet. I'm confident that I can get in a couple 20 milers in the next 6 weeks before my taper.

I ran with D, who I met on Thursday at a Logan Newcomers meet up. She's thinking of doing a half in a couple weeks, so wanted to go for 10. She showed me to the Logan River Trail. It reaches the same elevation as the Bonneville Lakeshore Trail that I've been doing, but it does it starts off 200' higher and is more gradual and shaded.

The second half without her was much harder. It had gotten hotter and I didn't have company. If we do that again, I'll try to get in my extra miles before we meet up.

It made the run go by a lot quicker to have some one to talk to. She's thinking about getting a Team in Training group together. I think it'd be a blast to help her out. The target marathon will be the Salt Lake City Marathon next Spring.

I'm not sure I want to make the SLC my spring marathon. I don't like the elevation profile; it has some areas that look like rough down hill. I had set my sights on Napa, which is mostly flat with a slight 300' elevation drop over the entire course. I won't decide until after the MCM, but with Napa on March 2 and SLC on April 19, I could do the SLC half and support the team. The main point of TNT would be the commraderee in training.

My other success of the day was that I was able to stay awake all day. I have been struggling after my long runs and usually take a nap. I didn't do much (except become addicted to MythBusters --Great Show!!) and I had some lightheadedness, but I stayed awake. Now I'm going to go to bed early and see if I can get in an easy 5 mi tomorrow.

Oh, I signed up for a half in Salt Lake next week, but D knows of a half near Ogden in two weeks, we're thinking of carpooling and providing each other moral support. I think that's a much better idea. I was worried about the logistics of the SLC half. It's a point to point with limited transport.

The Rainbow Connection

Today I got up a bit late to start my 18 mi run. I figured it wouldn't be too hot though because this past week it's been a bit cool in the morning. I knew I was wrong the minute I stepped out the door. I used to be so good about checking the weather. Bah!

Whatever, I was going to run those 18 mi no matter what. It didn't take too long for my stomache to start hurting. I knew I hadn't eaten right last night (cheetos around 5, baked squash with nutritional yeast aroun 9:30 -- so good btw), so I ate some dried pineapple (pure sugar). I've been using dried gatorade. It starts off too sweet, but I get a refill bottle of water about half way through, so I figure it balances everything out.

So then my plan is to run two loops that go from 4500 to 5100 feet. Why is it that I was dying by mile 9? So I was going to quit, but I was thinking this is the 3rd week in a row that I should have made 18 and haven't. I should be to 22 by now. I'm beginning to compromise the marathon. If I turn around it's over. I turned around.

But after walking a minute I thought, hey, maybe if I don't try to run half way up a mountain I could pull off the next 9 mi. 9 mi - that's nothing. So off I went feeling good --
for about a mile. Then I felt nausiated. crap. So I start heading home. But in between bending over to dry heave, walking, sitting and jogging, I come to the conclusion, I'm going to go home and get refueled and finish off my miles this evening.

So I did. I rested a while. Took a cat nap with the cat. Ate a frozen pizza. Went to Walmart. Jumped around my bedroom saying, "energy, energy, Energy!" It actually helped. Then I went out for a run, right as a thunderstorm was coming in. Whatever, I have no fear of sissy desert rain.

But the lightening is another matter. I ran a ways and it felt great. I was enjoying the storm roll in. But here's the thing, I don't want to end up in one of those Darwin Award books.
One day a young (still young!) went out for a run in a thunderstorm. The wind was blowing like crazy. And like her paternal great father before her, she was struck by lightening and died. Her browsing histroy actually shows that she checked weather.com before leaving home. (True about the grandfather).

So I decided to head home and evaluate the weather when I got closer. My Darwin Award theory was confirmed when a woman asked me if I needed a ride because of the lightening.

Shortly after that I noticed the most amazing rainbow I have ever seen. It was huge, high in the sky and vivid the whole length. There was also a second bow above it that was faded. Kids were out jumping in the yard. When I got to my apartment there were people standing outside gawking. I wanted to keep running, but a big rumble behind me, sent me running for my camera instead.


I'll post the pics later. For now, I have hope for my marathon and a new plan. I need to get up earlier, eat better before runs, and try some long runs on flatter terraine. I won't have a chance to attempt 18 again until week after next. Until then, I'm going to alter my weekdays to include more mid distance ~10 mi runs. I'm starting right now by getting ready for bed at 8:47.

Wasatch Back Relay

I'm a complete YouTube kick tonight. I know -- so behind the curve. Anyways, here's one on the Wasatch Back Relay that I mentioned a little while ago. I don't see where I mentioned it. Maybe I just thought about it.
The Kenyan Within wrote about it in her blog. It's a relay from Logan to Park City. Anyways, I want to do this next year.




Shorter video

Injury Strikes Back

Squats may not be a good idea when you are recoverying from a hamstring injury. I've set myself back weeks. I went out for an easy 6 mi today and managed 4. I could have pulled off 6, but I'm not sure what that would have done to me. For one thing, it's so much more draining to run when in pain. Bah!

Tonight maybe more swimming and definitely yoga. I think when I go back to strength training, I'll stick to the upper body for a while. I don't know enough about what I'm doing to know if I'd hurt myself again.

Bah! Strength Training Woes

For the second week in a row I've ruined my speed work out with strength training. I decided I would start strength training two weeks ago on a Sunday. I figured the soreness last week was just from not having done it for a while. So I did it again on this Sunday.

By the end of yesterday I was feeling pretty sore. I did some yoga last night, but it wasn't enough to repair the damage. I was suposed to run 4 x1600 at 10k pace with 3 min jog recovery. I got through a warm up lap and then 800 m at slower than 10 min/mi.

I think I'll just go swim laps tonight and let the run today go. I'd like to keep up the strength training, but I have to keep it at a level that won't kill me two days out. Or maybe I could do my speed work out on Monday, since two days out seems to be the worst.

Week 2

We'll I recovered from my second long run much better than the first. I ran 16 mi on Saturday and I think I've found myself a rather nice long run loop in my new town. I ran from my place to the Island Trail, up Canyon Rd to the Bonneville Shore Line Trail. I'm going to run it in reverse next weekend to get a better view of the Wellsvilles by heading south along the Wasatch.

I took it quite slow, averaging 12 min miles. Perhaps speed will come with time. For now I'm happy to get through the distance. My hamstring is hurting just a little bit. Check out the elevation profile. That's quite a climb at mile 4.



People keep telling me that I'll be acclimated by now, but with altitude like this and last week's, starting at 4500 and 6000 feet, I think it could take a bit longer to get use to it.

*GASP*

I was just reading a Runner's World message board thread. It was titled Drinking While Running. I was hoping for tips on how to balance alcohol consumption with marathon training -- no such luck. It's a typical thread about how to carry water. Zzzzz.
Anyways, the person who started the thread is "Running Vicugna", complete with picture of a vicugna/vicuna. I have a thing for llama-like creatures. Vicuna are the cutest of them all.

Back in the Saddle

So it turns out theinjury I have is actually in my hamstrings. It's not a huge surprise, I've known that my hamstrings are tight for a while.


I went to the doctor, who showed me some exercises. He recommended physical therapy, but the exercises and doing yoga a couple times a week seem to be working, so I think I'll by pass that.


In the mean time, I've been able to start a marathon training. I'm adopting the Runner's World veteran plan. It's a bit of a stretch to call myself a veteran, but with a couple modifications (e.g. slower long runs, atleast to start) I think it makes sense for me.


My first week was last week. I managed to get in the long run on Sat while on a family minibreak to a lake cabin. What I didn't realize was that the elevation of where we were staying was at 6000 feet. I've been adjusting to 4500 in my new home. That and a bug that was going through some of the fam had me wiped out at the beginning of the week.


My pace has generally been slower since ramping up in Logan. I figure it's a combination of injury, the time off I took while moving and first injured, and elevation.

Busy

I havce been running little more than the blog here suggests. About a week and a half ago I got a pain in my butt. I can actually feel the tension in the pirformis muscle.






I'm a bit worried because this is frequently described as an ongoing problem. I found some srtetched. Hopefully if I do this over the next week, I can be out running by the time I get to Utah.




Here are the stretches


-Pretzel Stretch (start off by lying on your back, bend your knees and cross your right leg over your left so that your right ankle rest on your left knee in a figure four position. Then bring your left leg towards your chest by bending at the hip. Reach through and grab your left thigh to help pull things toward your chest.)
-Standing active stretch (lift injured leg, rotate leg inward, pointing toward other leg, and hold for 10 seconds, repeat).
-Lying down active stretch (lying down face down, bend your knee at a right angle so that your lower leg is pointing straight up, now rotate your leg so that your foot moves outward, away from you, when you reach maximum stretch hold for 10 seconds, repeat).
-Lie on back, flex injured hip and knee, grasp injured knee with uninjured-side hand, pull knee towards uninjured-side shoulder, grasp just above right ankle with injured-side hand, and rotate ankle outwards.
-Stand on your uninjured foot, place injured foot on chair such that injured knee and hip are flexed at about 90 degrees. Now, using injured side hand, press the injured knee across towards the other side of the body while keeping the ball of the injured foot on the same spot of the chair.
-Other: Important to stretch iliopsoas (rest on bent knee, injured side, and slowly roll forward).

"Security"

On my run this morning I was enjoying the view from the Washington Monument toward the Lincoln Memorial, and I was thinking about how much I’ll miss DC. So I took in the view and tried to appreciate the moment as much as possible. Then when I get to work and it all unraveled. I forgot my badge. The security guards know my name, but there’s no entering this building without the proper process. We’re close to the White House and you’d think that the President was actually in the building.

I manage to get in without too much difficulty, because I have our staff listed as a permanents guest in case we forget our badges. But I can’t get into the gym/showers. I ask the guards to let me in. They know I’m legit after all, but no. They aren’t going to be remotely helpful. Or maybe they think I actually might be a terrorist.

Anyways, I manage to by pass security and get other tenants to let me into the locker room. The guards see this, but don’t stop me. Fabulous. Sure they won’t let a terrorist in, but their not going to make any effort to stop her. Maybe they were laughing behind my back because they know my mission would fail. See, I had my suit, running pack with daily essentials (underwear), but I left the shower bag (shampoo, brush, soap) in the office. Since I wasn’t sure if I could get back in the locker room again, I decided to make due with the “body shampoo” that’s stocked in the shower. So the security guards didn’t prevent my crime, but I am having a really bad hair day.

Zzzzz

I ran to work this morning and I started off pushing myself a bit. I went around a 9:35 min pace over the 3 miles of hills (with a net elevation loss) that start the run to work. By the time I got to Rosslyn, where I decide, 6 mi, 7mi, or throw in the towel and metro, I felt nauseated. But I thought, well, this will teach me to run through pain. So I took the 7 mi path. I slowed considerably, even though it was mostly flat. I still feel exhausted, even after breakfast and vitamin water. Isn't it strange that the short run yesterday, just a bit faster than normal completely wiped me out?

I'm trying to figure out how to approach marathon training. One of the problems is that I don't feel like I have a recent race time that's reflective of my true abilities. The programs based on my marathong time, have really slow easy runs. I don't mind some slower runs, but I don't want to be running 11 min miles. There's an article in a Runners World eletter I got today on VDOT training, which led me to this site on the purpose of different runs and how to calculate VDOT (ability to process oxygen) based on race times.

Get Running II

I never did run this weekend. I did get to spend some quality time with the family and friends. I could have squeezed in a run, but things turned out alright. I did spend some time in my dad's massage chair trying to get this twinge out of my back. It's been the excuse that I've used to not run for a couple of days recently. Now it's time to run.

This evening I made of point of pushing myself to go faster in the group run, an 8:40 pace for a little over 4 miles. I feel like that shouldn't be much of a stretch for me, but I was definitely tired by the end of it.

Toward the end of the run, Rick and I were running together and he pointed out that I take really short strides. So I spent the last mile thinking, lift knees higher, hold abs in. Abs, stride, Abs, stride. I may have to pick one thing to focus on at a time.

I'll sleep good tonight and run to work tomorrow.
so tired....zzzzzzzzzz

Get Running!

12 miles. It's Friday and I have twelve miles this week. I was going to put in a longish run this morning, but I was nursing a touch of a wine headache. Bad, bad. Now I'm going out of town for the weekend and it'll be hard to get in the miles. I had a nice steady progession going. This week, I was going to do 30. I should be able to get in 10 over the 2 days.

I'll get in what I can over the weekend. I'm going to stop the used book selling that is interfereing with my run schedule (post office trips interfere with my running to work). I'd like to say I'll stop with the wine, but I'm about to move away form DC for Utah, so I suspect during my last weeks here, I'm going to try to get in as much social time as possible -- that'll probably mean more wine, not less.

Eyes Too Big for My Legs

I wonder if were I to qualify for Boston, what would I do then. Run Boston obviously, but then what? Next big hurdles might be qualify to by pass the lottery at the NYC marathon, and the Olympic Trials. But I can only conceive of running fast enough to qualify for Boston because its a somewhat obtainable everyrunner's goal. But what would motivate me if I didn't have a specific even to train for?


So the scary answer on the horizon are ultras. They're insane. I told myself that I might not run marathons anymore because of the time it takes to train. Can you imagine the time that an ultra would consume. But everytime I read about these races, my heart swells. The crazier the course race or location, the better. Comrades, Badwater, Antarctic Marathon. Why? I don't actually think I'm going to run one of these, but I love thinking about it.


Here's one that arrived in my in box today. I SO want to go to Patagonia.

Q50 Patagonia II Edition !

From our friends at Quest Patagonia Travel & Adventures ! . . .


II EDITION OF THE Q50 PATAGONIA ULTRAMARATHON !

This race not only will give you a chance to enjoy the amazing Northern Patagonia landscapes while doing something that you like to do, it´ll also be an opportunity to meet people that shares your passion for running.

Runners from Argentina, Japan, Mexico, Venezuela, Chile, Uruguay and USA joined us in 2006, and had a great time. Be part of the second edition of the Q50 Patagonia Ultramarathon, join us!

The geographic characteristics of this area, allows this race to be not only challenging but also with unbeatable scenery! Pristine water rivers, lakes, mountains, run on dirt roads and trails surrounded by ancient trees. NEWSLETTER SIGN UP

Email: Cesar or Alejandra at info@questpatagonia.com

Update: I was just reading a message board for Ultras. People were talking about trying to break 24hrs on a 100M. Nope. Not going to do it. I mean, when I read about the goal of finishing Comrades in 12 hours, that sounded so exciting. When I think about just going out and running for 12 to train, that seems way less exciting. 4 hours at the peak of marathon training is plenty. Speaking of marathon training, has anyone noticed that I'm not? I have.

Racing The Gremlin

This article apt at the end of the Spring racing season. Lizzie told me she was going to stop reading my blog because there was too much emphasis on pain of late. Maybe if I tell her that I checked out the Tucson Marathon and have put it on the list for consideration, she'll change her mind. (It's got a great elevation profile.)


Racing The Gremlin

Runners should listen to--and then ignore--the voice inside their head.

By John Bingham

Ever hear a little voice in your head? Be honest. It doesn't mean you're crazy. Well, it might mean you're crazy depending on what the little voice is telling you.

I'm talking about that little voice that whispers what it thinks you should be doing. Sometimes the voice is called your conscience, when it thinks what you're doing isn't right. But there's another voice that many of us hear. I know I do, or at least I used to. This is the voice of the Gremlin. This is the voice that tells you whatever you're doing isn't good enough, that you should be able to run faster or farther, and that simply enjoying yourself is no reason to keep running. The Gremlin tells you that no matter how much you've improved your life or your running, you still have a long way to go.

It's gotten to the point where I can almost see the Gremlin sitting on someone's shoulder when I talk to him or her. When a first-time marathoner tells me that he'll be disappointed if he doesn't finish in a certain time, I swear I can see the Gremlin's teeth as it grins from ear to ear.

I recently spoke to a woman who had only been running for about a year but was coming back from a pelvic fracture. When I asked her what happened, she explained that she'd been running two half-marathons a week and since that was going well, she decided to add a third. You read that right. She was surprised when she ended up with a stress fracture in her pelvis. After all, she said, 39 miles a week didn't seem like a lot of miles. The Gremlin was doing cartwheels across her shoulders. I had no luck trying to convince her that she might consider a more reasonable training approach. Her Gremlin had her and wouldn't let her go.

Where I see the Gremlin most often, though, is at the finish line of races. It's like some kind of weird Gremlin convention in the chutes as runners come across the line. Instead of celebrating their accomplishments, runners are tormented by the voice of their Gremlins. Runners whose Gremlins just won't allow them to experience the joy of living a healthy, active life. That nasty little voice just keeps reminding them of what they are not.

Gremlins are everywhere, at every pace. They tell a novice runner that pain is weakness leaving the body. They tell runners that an injury is no reason to walk off a racecourse.

The good news is that you have the power to silence your Gremlin. At the very least you have the power to turn down the volume of its voice. The first step in vanquishing your Gremlin is admitting that it exists. The next time you find yourself questioning your performance, ask yourself whose voice it is that you're hearing in your head. Are you hearing a supportive voice? If not, it's the voice of your Gremlin.

The next time you hear yourself thinking that a run isn't good enough, far enough, or fast enough, listen carefully to that voice. Ignoring it won't make it go away. Listen to it, thank it for its opinion, and then forget it.

Your running may be one of the only areas of your life where you're fully free to decide how you want to feel about what you're doing. Your running may be your one chance to feel really good about something you've decided to do.

And even the slowest among us can outrun our Gremlins if we try.

Waddle on, friends.

Race Report: Battle of the Boulevard

Before the race started, I ran into some Capital Striders and we were talking about the course and weather. All down hill going out and up hill coming back. And it was a bit warm. I wasn’t sure what my time would be. I feel like I’ve been going faster, so on a good day, flat course, I’d be in position to PR.

I started out running a bit faster than an 8 min pace. About 2 miles in a started to slow. We were getting direct sun on the course and it was getting hot. About half a mile from the turn around they had music playing. As I went by it the first time, it was Born to Run. One the way back it was Running Down a Dream. Great running music; I wanted to punch my hands in the air during the chorus of Born to Run.

I had to talk myself through the second half of the race. "Don't Quit." "Boston." "Run through the pain." "I own this hill." I managed to feel pretty good after getting up this monster hill that lasted from about mile 4 to mile 5. After that, I figured the hills wouldn’t be so bad, but they kept coming. I noticed this girl and I decided that I had to beat her. She just didn't look like much of a runner. (Isn't that horrible of me? It also goes to show that you shouldn't judge people on how they look.) For the last half mile, I tried to keep ahead of her, if I saw her approaching in my peripheral vision, I sped up. Right at the finish, I saw her moving up and I surged. I nearly puked after I finished.

56:31. No PR, not even close. I ran that pace in the Cherry Blossom 10 miler the week after the National Marathon. Still, in a training perspective, I certainly pushed myself. That’s the end of the Spring racing season for me.

Here's a print out of data from the race. The blue area is elevation, the red line is heart rate, the blue line is pace. You might have to click on it to get a good view.

I ran this morning; it was cooler than yesterday. It was such a gorgeous day, thought I might go out for 10. I ended up going running just over 6. I was surprisingly slow, but over the course of the run, I began feeling stronger. That caused me to reflect on the value of recovery runs.

Lovely Run

What a great city to run in… it was a great Spring morning. Overcast, but 65 degrees, and I could smell flowers as I ran. The honeysuckle is blooming on the Custis Trail.

From Custis, I took the Mt. Vernon trail to Memorial Bridge, then by Lincoln Memorial to the Washington Monument. On the grounds near the Washington Monument, there were soldiers preparing for some ceremony, getting flags out of a truck. Then closer to the monument, there were rocket launches set up. Then I noticed stands, and band. As I was rounding the monument, the band started practicing. I presume this has to do with the queen departing. I continued on to the Benjamin Franklin Post Office.

I was carrying a heavy load, I sold a book that I need to drop off at the Post Office. Luckily it fit in my small pack, so I didn’t have to compromise my run. I managed to keep a good pace over the 3 miles of the Custis trail, averaging 9:15 miles. I slowed down during the next 4 miles though, my average for the run was a 9:32 pace.

MCM registration begins in less than 2 hours!

Ups and Downs

"Ask yourself, 'can I give more?' The answer is usually 'Yes.'" Paul Tergat, legendary Kenyan distance runner

Yesterday on the group run, we ran across the 14^th Street Bridge, down the Mt. Vernon Trail, then back over Memorial. I’m still one of the people trailing the group, but I averaged an 8:54 pace for 4.58 miles. I think that’s plenty fast for a training run, at least for now. Just do another 24 of those and I’ve got my sub 4:00 marathon.

The route for Monday

This morning’s run was a near failure. Because of my bookselling project I couldn’t run to work (not worth explaining), so I decided to do a track workout. I was thinking 4 sets of 800s. Half way through the first 800, I decided that I would do 8 sets of 400s. Near the end of the 3^rd 400m, I told myself, that maybe I would just do 4 sets of 400s. Then 200m into the 4^th 400, I stopped. Could I have given more? Yes. Why didn’t I? I have no idea. It was disappointing. My 400 splits for the set completed were fine, 1:51, 1:55, 1:51. I took a little diversion on the way home, so I could feel somewhat better by adding distance. Though, the whole workout being just shy of 2.5 mi, I don’t think “distance” is the right word.

I think that might have finally given me the kick in the ass I need to start paying attention to diet. Tonight a friend is coming over. I’m planning on making pistachio crusted chicken and barley risotto, and serving it with lima beans.

What's up with the bold that won't go away?

Bring the Pain

Daily quote from Runner’s World:
"Learn to run when feeling the pain; then push harder." William Sigei, Kenyan runner.

That’s perfect for today. I didn’t get my run in yesterday because I had to get to the office a bit earlier than normal. So I upped the intensity today. In general, I think more intensity is going to be the guidance for my training for the MCM.

To get into running, I had to learn to take it easy. I simply focused on increasing mileage. Nearly every run was an “easy” run. The ones that weren’t, were usually long (at an easy pace or slower).

Now it’s time to bring the pain, get used to it, live in it. I bet most of what I have to do is convince the parts of my brain that I don’t control that going faster is something I can sustain.

Today I ran normally for the first ¾ mile. Then, I ran a mile at a quicker pace, aiming for 8:00, I came closer to 8:10. I took a quarter mile at a very easy pace, then did it again. I tried to do this three times, but ended up splitting that last mile up into two sections. The hills of the Custis trail definitely took their toll. Over all, just over 7 miles at an average pace of 9:17/mi. I feel good.

What hurts today: nothing. Well, actually my upper body is a bit sore from strength training the other day, but it’s a good sore.

Recovery Complete: Next Phase?

So I managed to take most of last week as recovery. I did about 12 miles for the week. I suppose some of the recovery value was lost in my over consumption of alcohol on Saturday. Bad me. My run on Sunday did not feel rested.

The group run last night went pretty well. I trailed in the pack as usual, but for once didn’t feel completely tired and unable to keep up. I suppose part of that was that we split into pace groups and us tortoises felt like we could be ourselves. Over all we did about 5.5 miles (a better distance for me than 3) and I kept a 9:35 pace. I’m pretty comfortable with that for now.

The group mentioned doing some group training in preperation for the Fall marathons, and it seems like a good idea. Those 20 milers can get lonely. The problem is I think that everyone that's on board for a Fall marathon is faster than me, so it may not be a good match.

I’ve been trying to be mindful of my abs and did those couple exercises in the article this morning. I’m planning on running home from work today and maybe throwing in a hill workout in the middle on the monster hill in Rosslyn.

Why the afternoon run, particularly as it gets warm? I had to take the books I’ve sold online to the Post Office this AM and it was just a bit much for the running pack. As with any project I start, I am momentarily obsessed. I’m pretty sure this one will fade. For one thing, I only have so many books. In the mean time, buy a book.

I went ahead and signed up for the Battle of the Boulevard 10k on May 12 and the Army Ten Miler on October 7 today. Sign up for the Marine Corps Marathon starts next Wednesday.

Abs

I know my abs are a particular weak spot in my fitness and running. It contributes to back pain and is of general concern. I found this article on improving technique and strengthing the deep abs. I am currently working on sitting up straight with my abs engaged. It's quite difficult. I can't imagine doing this for even half an hour. I've tried to run while mindful of my abs and the tilt of my pelvis. It's something I can do for just briefly before I'll inevitably fall back into old habits. Here's to improving!

It's Settled

We put a deposit on the place in Shaw. As Ally and I were driving back to Arlington, we drove over the National Mall. Hello perfect place to run, all with soft surfaces and views. It's about 1.5 miles from our new place. Now I'm worried about how I'm going to find space in my tiny new room for yoga and strength training. It'll no doubt all fall into place. It's not like I ever did as much yoga and strength trainging as I thought I should.

Apt Searching

I didn't run this morning. I did do most of Rodney Yee's yoga for athletes.
I'm trying to leave my curent abode because of a roommate that I'm not found of. Grrrr... Anyways, am deep into rental search with my future roommie. Have been a complete ball of stress for the last 4 hours. I'm going to have to run tomorrow, or I'll never be productive at work. we may or may not sign a lease tonight. If we don't, I'm not sure where we'll end up. If we do, I'll completely have buyers remorse. What if there is a gorgeous place waiting for me in Eastern Market. Wouldn't it be so nice to be able to walk to Barrack's Row? If I move to a new neighborhood, where will I run, will the local tracks I can see on Google Maps be open to the public? What if when I'm away from my trails, running -- all of a sudden -- seems harder to do. Am I moving into a high crime area? Gah!

It's Baaack!

My Garmin Forerunner 305! How can I take a break from running when my favorite toy is back, new and improved with a working up arrow. I haven't even begun to play with all of the features.

Grinding to a Halt

I did the group run last night (Monday). I felt good to begin with, but trying to keep up wore me out about half way through. We probably only did 3-3.5 miles, but I had to walk a part of it right toward the end. I’m really looking forward to the day I can keep up.

Like I mentioned in my last blog, it’s probably time to take a bit of rest. Completely ignoring my own advice, I got up to run to work this morning, thinking an easy 6 wouldn’t be a big deal. More than once when I’ve been running to work, I’ve told myself that I can stop about half way through at Roslyn and take the Metro in if I need to. This is the first time I’ve taken myself up on the offer. I felt tired from my first step and it never got better. I'm sure the two Miller Lites and half a turkery burger that I called dinner last night, didn't make things better. I just was more into beer than solid food last night.

I knew the group would eventually get to the embarassing stories about bodily funcitons and running. I shared my story about peeing at the race on Sunday. There were a couple about other people and one embarassing admission about peeing on oneself during a race. Of course everyone made fun of that guy. To be honest, I've acutally considered it before. If I thought a portapotty line stood between me and Boston or a PR or any other goal, I'd be wet shorts all the way. I always have a pair of pants to change in after the race anyways. Though wet socks have to be factored into the equation. I think I'm most likely to go for a not so private, barely off the course squat. I've also done that (Cherry Blossom 2005 baby!).

So, I’ve been contemplating how to approach rest. Maybe I should take the rest of the week off or maybe I should try to get in another easy 6 and see how I feel next Monday. But now it looks like my regular Thursday girl’s night is going to be canceled, so I could make it for my first Thursday group run. So tempting. Maybe I could just make that Thursday run my only other run for the week.

In other running news, I found my watch. It’s actually the receiver to my first heart rate monitor. I had looked all over my apt for it on Sat and Sun. Turns out it was in the gym bag that I keep at work. Good thing, I have a replacement system(the Garmin, if it ever get’s sent back to me), but I doubt I could get another receiver for that odd brand, two year old heart rate monitor.

Also the weather here is lovely, if suddenly hot.

Race Report: George Washington Parkway Classic

4 races in 5 weeks. I think it's finally caught up with me. I tried to take in easy during the week. I was the only one who showed up for the group run on Monday, so --except for the jog to the meeting place-- I just skipped that, then ran an easy 8 on Tuesday and 6 on Thursday. I did a half day hike on Saturday.

The race itself has got be hard to support, it's a point to point with the finish in Old Town Alexandria. We were bused to the start at Mt. Vernon. The busing was probably the weak link and there weren't near enough porta johns. I by passed the long lines for the johns and ducked into some bushes behind a building. All the men were doing it, and I refuse to be held back because I have to expose my rear when peeing.

I was greatful for the clocks at every mile marker. Of the four races I've run recently, it was the only to have that. I keep having watch issues (stopped working, forgot it at home, couldn't find it last night).

It was a gorgeous day in DC. The weather started off cool, but quickly warmed. I started off running about an 8:30 pace. I felt like I was pushing it a bit, but thought with determination, I could match my PR, maybe beat it by a few seconds.

Around mile 3, I spotted some Capital Striders. We ran together for about a minute and I assumed that because we were at the same place on the course that we were running about the same pace. But Juan sped off and Paul pulled a ahead. For awhile, I thought I might try to pace myself to Paul, just keeping him in sight, but I gave up on that before reaching mile 4. It was encouraging to see familiar faces though. Having someone specific to keep up to motivated me, even when he was long gone.

By mile 5, I was off the 8:30 pace and continued to decelerate for the rest of the race. I ended up finishing with a net time of 1:29:06, slightly faster than the Cherry Blossom 4 weeks ago, about 4 minutes off my PR.

Afterwards, after showering, I went to look an a rental place in DC and then joined a friend for brunch at the SW Waterfront. By the time we got there, the thermometer in my car was reading 90, which seems hard to believe. We stayed there a while and I ended up having a couple spiked lemonades - balanced with about a gallon of water. Between the alcohol, the hot, and perhaps pushing myself too hard in everything, I was nearly falling asleep at the table after a couple hours. I went home and passed out for a couple of hours. I think it's time to chill out and take a bit of recovery time.

What Hurts Today

Sharp twinges in the mid back area, v scary as have been known to throw out back.
Mild muscle soreness: hamstrings, upper back, triceps.
Likely causes: 10k, new power yoga DVD.

Boston 2007

First you work to qualify, then you get to run 26.2 through an epic storm.

I recently read that there is no such thing as bad weather, only bad gear. Garbage bags seem to be the gear of choice for nor'easters.

First Comment

I have a reader! I started this blog, and figured I might eventually tell my friends about it, but figured no one else would be much interested in it. I got a read and comment from runnergirl. Hello audience of one!

Planning

So I'm thinking that after yesterday's 10k, I have two weeks before the George Washington Parkway Classic. So I'll up the miles in the coming week, do a 10 mile next weekend and do a mini taper the following week. My goal will be to replicate my pace from the Race to Stop the Silence over the 10 mile distance. I won't do any weightlifting that taper week, because I think that might have contributed to my tired feeling yesterday. Good plan?

So I thought. Then I remembered that packet pick up started today at the Pacers in Old Town. Gosh, that seems a bit early for a race that's in two weeks. Oh wait, the Parkway Classic is next Sunday. So I've managed to sign myself up for 4 races in 5 weeks.

twenty six point two

I was dating this guy, and I told him that I was planning to run the National Marathon -- this was in February. And he said, "You know that's 26 miles don't you?" As I was around mile 24, that came back to me and I came up with my response, "26.2 ... asshole."

Today I saw him for the first time both since he dumped me and since the marathon. I really wanted to some how bring up the marathon, but couldn't think of a way to do it that didn't go "I ran a marathon, nanny nanny boo-boo stick your head in doo-doo." When I qualify for Boston, I'm definitely busting out the "nanny nanny boo-boo" song.

I mostly do things for myself, but occasionally proving something to the assholes is good motivation.

Race to Stop the Silence

10ks are no fun. On the one hand I think I’ve got the strategy down, on the other my strategy is to run right at the edge of unbearable pain. Do that pretty much from after the first mile straight on through the finish. As always, I try to hold myself back a little right at the beginning to let the beginning of race excitement pass.

Well, today I rant the Race to Stop the Silence 10k. I got that old right out the gate excitement and decided to go with it. I zipped past Shelly & Kevin thinking that I wanted to run my own race. I knew I wasn’t going to PR, but I still tried to push myself to see what I could do.

I immediately got tired. I mean immediately – by the time I got to the back side of the 6 mi mark, i.e. .2 mi into the out and back course, I was feeling weak and beginning to slow. I kept waiting for Shelly and Kevin to pass me. I'm pretty sure that not wanting to look like a complete idiot after "zipping" past them kept me going faster than I would have otherwise. As it turned out, they finished just seconds behind me.

I have never been much of a spitter, but today I had to, I felt like Golum hacking up mucus. I left my watch at home, so I just paced myself by telling myself to run at the edge of the pain. I gave myself breaks where I slowed a little, and I walked through the two water stations.

I finished in 53:43. About 4 minutes off my PR; respectable for three weeks after my marathon. The scary part is that is that is a 8:40 pace and to qualify for Boston I have to run 8:27 miles. If today was 6.2 miles of pain, it shows how far I have to go.

In good news, based on the McMillan calculator, my time today suggests that I can run a marathon in 4:11:51. My recent Cherry Blossom time suggests a marathon time of 4:12:52. I think that confirms my suspicion that I ran the marathon conservatively. I can take 10 minutes off from better strategy (i.e. pushing myself a little harder throughout the race). That leaves a little over 30 minutes to take off through training. No problem ;)

Run Report: Road to Recovery April 10, 2007

So with the shin splints acting up last night, I was wary of running again this morning. I thought about doing yoga instead, but I had three suits at the office already, so it was time to wear the running gear in.

I felt slow, weak and as if the shin splints might come back at any moment. My pace settled at around 10:30. Several days I have told myself that I will take the Rosslyn Metro to work instead of finishing the 6 mi. But after about 2.5 miles I started feeling stronger and my pace quickened. By the time I reached the Key Bridge, I wasn’t even thinking about stopping. I ended up finishing with a total 10:00/min pace for the run and didn’t feel like I was pushing at all. It was a good feeling.

I may take tomorrow off to make sure I don’t over do it and bring forth the shin splint daemons. New shoes wouldn’t hurt, I have a foot pain that’s been bothering me since my last long run before the marathon. I think it’s time to get checked out for new shoes. Maybe I’ll go to Pacers tomorrow.

Run Report : April 9, 2007

I met up with Capital Striders for the second Monday in a row. Shelly and Kevin joined. It was nice to have familiar faces. Hopefully they’ll come out again.

I jogged from my office to the meeting place on the Mall. Perhaps because my backpack was heavy, or maybe because of the Old Rag hike, I started to feel shin splints in my left leg. I did a couple of stretches before the group run, but they flared up almost right away. By about 1.25 mi into the run, my left shin was on fire – I haven’t really been feeling it in my right leg. Around 3 mi, the shin splints were feeling better.

The regulars run faster than my easy pace, so I’m pushing myself to keep up with the pack. I think it’s good motivation though. I’m looking to work on speed, so here’s my weekly speed run. Right now a 9:00 min pace it’s a stretch, but I know that I’ve been capable of 8:00 within the past 6 mo. I think within a month I’ll be able to keep up for the most part.

The run was only 3.5 miles and took just over 30 minutes. When we were moving, our pace was probably 9:30 or faster, but we were stopped in several places because of street lights, so we averaged 9:45/min over the full distance. With the jog from the office, I did about 4.25 mi total. My Garmin 305 never caught a satellite signal, in part because I didn’t start it when we were hanging out before the group run. But it’s time to send it back. That top button on the right has never worked.

Afterwards the group went to Hawk n Dove. We spent more time eating and drinking than running, but I don’t mind. These are some pretty nice people to hang out with. They’re quite welcoming and it’s nice to have some people to chat with about running. The whole experience definitely turned my day around.

Diet

Next order of business, stop eating crap. I am a reasonably healthy eater when I exert a bit of energy on the matter. But I haven't been to the grocery store with plans to cook a real meal since before the marathon. Right now I'm feeling pretty fluffy. I'm letting work and other things get in the way of preparing decent meals. I won't even post what I've eaten over the last week because it's sad. Very sad.

I'm not sure what my plan of attack will be. I don't really want to post everything I eat on this blog. That's just a little too personal. I was counting calories for a while and it made me think carefully about what I was eating, but that's awefully time consuming. I wouldn't be opposed to a diet buddy that checked to make wure that I was posting on fitday.com. Any volunteers?

No Emi, I won't do weightwatchers. Nothing against it, but I'm not much of a group person. I've just finally found my way to a running group and I really like running. I don't like dieting.

Running Blog

Last week when I was all high on running, I was reading Runner's World and it recommended starting a blog. It seemed like such a good idea at the time, that I created it. I also read Runners World from cover to cover for the first time. Usually there's some part that just seems unbearable. " Oh god, please don't tell me what to eat."

First order of business is stating a goal. About a week ago, I was at a party and this girl was talking about preparing for Boston. Ally said that I should qualify for Boston, then she'd come stay with her family and cheer. I acted like that's crazy talk, as if I would ever qualify for Boston. In truth that was already my plan. I'm very goal oriented. I was visualizing myself running marathons a year before I signed up for my first one. I've been contemplating Boston on my training runs for over 6 months.

What's crazy is that I honestly think I'm going to go from a 4:22:17 two weeks ago to < 3:40:59 in about a year. I'm pretty sure that if I posted this to a running site they'd suggest this was a bit bold.
Whatever. I can do it.

First order of business: admit goal. Check.

The Blues

Ugh. Is this it? The post marathon blues? Last week I was all hopped up on enthusiam. But I decided to take that rest that's recommended following a marathon. Today I feel like poop. Last week, I ran my first running club run with Capital Striders. The group is great, but my legs felt like lead. I ran a slow 6 m to work on Tuesday and took the rest of the week off. I was planning to run an easy pace/distance yesterday, but I went hiking on Saturday and felt sore all over. I signed up to do the group run again today. Hopefully this time I'll be able to keep up. The weather is dreary.