Hills

As I mentioned on Thursday, I was trying to decide if I should prepare for the Four Courts Four Miler by actually running on the killer two mile hill.  I decided that Katie and Beth were right and it was probably best not to know all the painful details ahead of time.  But I did think it probably made sense to run some other hills to prepare myself for the race and the National Half (which has a decent hill in the middle).

Last summer when I was training for the Baltimore Marathon I mapped out a 9-10 mile loop that included a number of Arlington's biggest hills.  Since I had 15 miles on the schedule for Saturday I did an out and back on the Mt. Vernon trail before starting into the loop.  My friend G's fiancee was nice enough to join me for that portion (thanks C!).  For some reason he picked the flat part and not the hilly part.  I can't imagine why. ;-)

My hill loop passed through the appropriately named Country Club Hills area of Arlington.  The name does not lie, the hills over there are pretty intense!  

heading down

going up

still going up

down again

up again

nice long downhill

the last huge hill from a distance

and up close

Lesson learned from this run?  Hills are hard.  The Four Courts Four Miler is going to hurt, but at least there will be beer waiting at the finish.

I wasn't able to keep my average pace quite as fast as I have for long runs over the last couple of weeks, but given the route I was happy with how I did.  This was my longest training run for the National Half, so it's all "downhill" from here! 

GW Birthday Mile

On Monday I headed back to Alexandria for the second of the GW birthday weekend races, the mile.  It didn't start until 12:30, so I was able to sleep in and enjoy a lazy morning.  Saturday's wind was gone but it was drizzling.  Not ideal for hanging around pre- and post-race, but pretty ideal conditions for racing.

I had no real idea how to prepare for an all out sprint (funny how a mile now seems so short), but I figured I should get my muscles as warmed up as possible.  I've noticed that in all of my recent sessions at the track, my first repeat tends to be the slowest.  So I got in 3 miles before the race and tried to throw in a few pick-ups towards the end.

I chatted pre-race with Dash and the eventual women's winner Heather (5:30!).  Then we were all lined up and went off with the gun.  I attempted to start my watch, but apparently failed to do so.  I had my Garmin set to show lap pace so that I could see my projected mile time and have an idea of how I was doing.  So when I made my first check and saw all zeros, I decided to start it anyway.  I figured it would at least be useful to know my pace and whether or not I "needed" to attempt to pick up the pace. 
I spent most of the race with the voice in my head saying "GO, GO, GO, GO."  It hurt, but I tried to keep moving my legs as fast as I could.  The course was the shape of a L and I actually liked having numerous turns.  It broke things up and I don't think it seemed as long as a straight course would have.  When I made the last turn, I knew I would have to dig deep and kick it to the end to make my goal.  I was pretty sure that I could get a low 7, but I was really hoping to break 7 and have a 6 in front of my time.  When I could first see the finish line clock it said 6:30, so I knew I was going to have to really move to cover the remaining ground and cross the finish line under 7.  So I just started running as fast as I could, watching the seconds tick away as I got closer.  I passed one guy and couldn't see the exact time as I crossed the finish, but was pretty sure I had it.  My watch was no help since I failed to start it on time, so I had to wait for the official results.  6:59!

Of course, I had to be in the fastest age group and despite the fact that two of my fellow 30-somethings were in the top 3, I still ended up second and missed out on a Pacers gift certificate.  Next year!

Post-race, there was a pretty amazing brunch at the American Legion around the corner.  I joined Dash, Liz (who I met for the first time) and speedy Heather for great food with front row (indoor) seats to the parade.

This was the first annual race and I have to give Pacers a thumbs up.  A good course, good swag (fleece hats) and great post-race spread, all for $15 ($20 for those who didn't run the 10k).  There were only 69 runners, but I have a feeling this race will grow if they keep holding it.  Which is probably not good for my aspirations of placing, but I guess I'll just have to get faster.

Three Things Thursday

1. After the 10k on Saturday they were handing out coconut water.  I'd never had it before, but I like coconut, so I figured I would like coconut water.  Plus, the container said "it's just like putting a straw in a coconut."  Sounded tasty to me!  Well, it wasn't.  I couldn't finish it.  I definitely will not be adding coconut water to my hydration routine. 

2. I have known since signing up that the Four Courts Four Miler consists of two miles downhill and then two miles straight back up.  I live right near there, but tend to avoid the hill on principle because it is particularly long and steep.  I have run it before (and walk up it relatively regularly), so I more or less have a general idea of what I am getting myself into.  The other day I was thinking that, given how convenient it is, maybe I should try to incorporate the hill into a few of my runs over the next few weeks.  But I can't decide, is it better to really know the hill and the pain that is coming or to just know that it's going to be painful and not have all the details stamped in my brain on race day?  What would you do?

3. I have become slightly obsessed this week with trying to decide if I definitely want to sign up for a fall marathon this year and, if I do, which one to pick.   It's something I've been thinking about since I finished my last marathon in December, but the intensity has picked up this week.  I think it's because Marines Corps registration opened yesterday (even though that's not on my potential races list) and I just found out that I'll most likely be traveling for two weddings in October (which should make fitting in long runs a bit more complicated).  The other factor is that I'm about 99% sure that I am going to sign up for the 2012 Disney World marathon (and maybe go Goofy!) held on the first weekend in January.  My friend K and I have been talking about it since we both ran 2009 MCM and I think we've settled on 2012 as the year.  I had success last year running two marathons that were about eight weeks apart and am considering that type of schedule again.  The other choices are to go marathon-free in 2011 or to pick a significantly earlier marathon (like San Francisco at the end of July), start training shortly after the National Half, and then have a break before starting up training again for Disney.

Wordless Wednesday

Perhaps it was not the best idea to get on a road bike for the first time ever the day after a 10k and the day before a mile, but my calves will forgive me eventually.

A Tale of Two 5ks - GW Birthday Classic 10K race report

I signed up for the GW Birthday Classic 10k race last Tuesday and was looking forward to it all week.  I'd been debating signing up for it for a few weeks because I thought I had a good chance at taking down my PR.  I hesitated because after feeling less than motivated towards the end of January, I wanted to see how I was feeling closer to the race before committing myself.  I knew that if I was still in a bit of a running funk, a poor race might be the last thing I needed.  Fortunately, I was feeling better as February progressed and a strong 14 mile run last Saturday, combined with a good track work on Monday night convinced me that I was in a good place to race.

I knew that Saturday's weather forecast called for some wind, but I didn't think it would be a big deal.  However, driving to Alexandria on Saturday morning, I realized that it was not a windy day, it was a WINDY day.  And I realized this might be an issue.

Pre-race I got to meet Dash for the first time.  (Strangely, we parked right next to each other in the somewhat giant parking lot).  While warming up, it was confirmed that this would be a rather unique race experience when a particularly strong gust of wind more or less stopped us in our tracks.  The idea of abandoning the race was slightly tempting, but I figured I had to get the miles in anyway, so it might as well be along the course.  And I wasn't quite ready to give up on the PR goal.

The most important of all race facilities were also not immune to the wind - at least one porta potty was blown over.  When I got there, runners where in the process of helping to push them against a nearby concrete wall.  Needless to say I was a bit nervous (and quick) during my pre-race stop.

When we got to the starting area I let Dash head up towards the front of the pack and found myself a slot somewhere in the middle.  The course was a straight out and back and fortunately it was clear that we'd be running into the wind in the first half.  I don't know if I would have been ready mentally had it been the other way around.  I decided to attempt to shoot for miles in the 8:30-8:45 range and just see what happened. 

Mile 1 -  The race started with an overpass, but I knew this was the only hill (until we hit it again on the way back), so I hit it in stride and didn't slow down.  Then there was the nice downhill on the other side that really got my legs moving.  It was a bit crowded at the beginning and I did a fair amount of weaving, but I settled into a good pace relatively easily.  It was also in this mile that I naively thought "Oh hey, the wind isn't that bad."  8:34

Mile 2 - I was right on pace in my first mile, felt great, and just hoped I could continue to cruise along at that speed.  Then the wind started.  And try as I might, I could not keep my pace down.  8:55

Mile 3 - This is when things got pretty tough for me.  The wind was really gusting and there were no available tall guys to draft behind (I think it would have helped!).  And then I saw the hill, the one that I had no idea was coming.  I attempted to power up the hill but the wind was particularly brutal at this point.  I glanced at my Garmin and saw that my current pace was in the 9s and I figured that my PR might be out of reach.  Ugh.  9:08

Mile 4 - Fortunately at the top of the hill there was a flat stretch to the turnaround point.  All the way up the hill I worried that I was going to have to go downhill, turn around, and come back up again.  Once I hit the turnaround point, it was a like a switch clicked inside of me.  Yes, the wind was now behind me, but I think it was just as important that mentally I knew that the rest of the race was going to be easier than that first half.  My pace immediately picked up and I also got the added bonus of going back down the hill.  8:12

Mile 5 - The wind was at my back, I was feeling strong and cruising along during this mile.  I would periodically glance down at my Garmin and see that my current mile pace had a 7 in the front.  What?  Not exactly a pace I see very much, but I figured that the tailwind was my friend and I tried not to worry that I was going too fast with a ways left in the race.  I also got passed with surprising regularity this mile.  I decided not to stress about it since I knew I was running well, but I still found it odd.  Where were all these people before (or for the rest of the race)?  7:55

Mile 6 - I knew after mile 5 that a PR was possible again.  So I just focused on continuing to push and not slow down even though it hurt.  I knew I was SO close to my goal and I was not about to let up, even when I had to head back up the overpass hill.  There was a guy in highlighter yellow who I kept trying to catch and pass, but he held me off. 8:04

The end (.28) - We hit mile six at the top of the overpass so the last .2 (or .28 according to my Garmin) was a downhill and short straightaway to the finish.  I'm not a great downhill runner, but I just tried to get my legs moving and let the hill do the work for me.  Then I gave it all I had on that last flat stretch to the finish.  1:57

The final result was a 52:44 - a new PR by over 2 minutes!!  Goodbye, 55:06, it's been fun knowing you.

To be honest, I was a bit shocked by the time.  I was pretty confident that I could finally break 55 and thought that maybe I could even break 54 if I had a good day.  But I was definitely not expecting to see a 52, especially with the way the first half went.  Perhaps the wind was actually good for me since I tend to feel good, start way too fast, and then die.  It certainly wasn't possible to do that on Saturday and it left me with plenty in the tank for the second 5k.

Such a strong race makes me even more excited for the National Half in five weeks.  I feel like I have been training well and this 10k definitely shows that what I have been doing has been working.  Now I feel like I may need to do a bit more thinking about my goals for the race and reevaluate what is a reasonable pace. 

Friday Fun

How do you improve on a 70 degree day in February?

Add some fro yo.

Wordless Wednesday

So, I looked like Ronald McDonald on my run this morning.  But at least I was visible!

And yes, that is the red jacket that I ordered last week.  I love it!  So glad that I didn't go with black.

10k Tuesday

After thinking about it for a few weeks, I finally signed myself up for the GW Birthday 10k on Saturday!  I was pretty sure I was going to run it the whole time, but for some reason I was hesitant to commit.  But now the money has been paid, so I will be there!  I also went ahead and signed up for the mile on Monday too, because when do I ever have a chance to race a mile?  Plus, there was a discount for doing both.  And, yes, I ultimately am paying more, but I find it hard to turn down a running related sale! :)

I'm excited to take a shot at my 10k PR.  It's the "oldest" of my PRs, though old is all relative since it's only about 14 months old.  It's from the 2009 Jingle All the Way 10k, which was a very flat course.  It seems like this course is similarly speedy, with just an overpass incline.  This bodes well for me, as does the fact that last fall I came within 20 seconds of my PR on a course that was billed as the "hilliest in New Jersey."  I was also in the middle of marathon training and had run 13 miles the day before.  Needless to say, I was thrilled to be so close to my PR with all the factors working against me.  I think that my lower mileage right now, the fact that I have actually been doing speedwork, and the lack of a long run on Friday should all be in my favor on Saturday.

As for the mile, it should be interesting!  I was surprised by the speed I found last night at the track (3x1600 with 400 rest interval), so hopefully my legs feel similar on Monday. 

The Breakup

While I love all of my running gear, I would certainly say that shoes are the most important piece.  You want a shoe that you enjoy running in and that makes running a better experience.  At the very least, you don't want a shoe that you are thinking about while you are running.  The wrong shoe can lead to discomfort or even injury.  And when you find that special shoe, you don't want to go back to those ones that are just okay.  I'm sure most of you have been where I was - you finally find a shoe that you love and so you keep buying it again and again.

I was madly in love with the Asics 2140.  I got my first pair when I was starting to train for the 2009 Marine Corps Marathon and it was perfect from the beginning.  I had been in a stiffer motion control shoe before, one with more control than I really needed.  The 2140 was lighter and felt softer on my feet.  It fit like it was made just for me.


(Thanks, Google images)

I went through 3 pairs of the 2140 and every one felt great from the first day.  Then it came time to buy a new pair of shoes last fall and my beloved 2140 was no longer available.  I ordered the 2150 without a second thought, assuming that it was essentially the same shoe.  How wrong I was!  From the beginning, the 2150 just didn't have the same feel.  I can't even really describe what the difference is, but I knew something had changed the first time I ran in the them.  I think it may be that they are stiffer through the forefoot, but I can't say for sure.  I tried to convince myself that I was imagining the differences and that it was all in my head.  I ran in them from September to November including a painful Baltimore Marathon (which really can't be blamed on the shoes, it was my too fast start that did me in). 

It was sometime in early November that I decided I just couldn't keep acting like nothing was wrong.  I was just not happy in the 2150s and couldn't keep running in them until it was time for new shoes.  My first step was to spend far too much time searching the Internet for a pair of 2140s.  I was hoping that maybe some store would still have a pair in my size, even though they had been discontinued 9 months before.  The closest I came was a used pair on Ebay and I wasn't desperate enough to buy someone else's shoes with miles on them.  I had my own 2140s with tons of miles on them!  So I started looking around for something else.  As hard as it was to leave Asics, I knew it was time.  I tried on a bunch of other brands and settled on the New Balance 760s.

I've been very happy with them so far.  They carried me to a marathon PR in December and hopefully will be there for a half marathon PR in six weeks.  I'm still running in those 2150s, but only for shorter runs.  I like to alternate two pairs of shoes anyway, so it seemed like a waste to completely toss them aside.

Unfortunately, the future is not totally sunny.  The 760s are being replaced.  I've already got a second pair waiting in my closet and am almost tempted to order a third pair, especially since they are highly discounted right now.  Is that crazy?  I'd like to be optimistic and think that their replacement will be the "same" shoe, but after my last experience I feel like I can't be sure.  And I'm not ready to handle another breakup and long search for that new special shoe...

Weekend Recap

It was a good weekend, workout-wise.  Certainly much better than last weekend when I had to cut my long run short and didn't manage to do anything on Sunday.

It started on Friday with my 2011 pool debut.  I also FINALLY swam in the "new" W&L pool.  Actually, it's probably been around long enough that it can no longer be considered new, but I haven't done much indoor swimming in the last few years.  I was impressed - definitely nicer than the old one which I had spent a fair amount of time in.   And, fortunately, the swimming part wasn't quite as bad as I was expecting it to be after a five month break.  I need to work on fitting swimming back into my workout routine.  For some reason once a week seems a bit optimistic, but that should probably be my goal.

Saturday morning I had 14 miles on the schedule and was excited to get out in the warmer weather.  One of my goals for this training cycle has been to run my long runs faster.  In the past I haven't been too concerned with time and instead have focused on getting in the miles and staying at a consistent pace throughout.  This has typically resulted in miles in the upper 10s to low 11s, particularly during marathon training.  This time I've been shooting to run about 30 seconds over half-marathon pace.  Since I'd like to be somewhere around 9:30 or slightly below in the National Half, I've been trying to stay around 10 minute miles (and really in the 9:50-10 range).  I feel like I'm definitely working harder than I have on long runs in the past, but it hasn't been as tough as I thought it might be.  I was feeling good yesterday and realized as I got closer to 13 miles that I was going to be awfully close to my half marathon PR (a 9:53 pace).  I ended up hitting 13.1 miles 7 seconds slower than my PR!  Now granted, I did pause my watch when I had to stop at red lights and I think when I set the PR I actually ran at least 13.2, but I'll take it.  It's definitely a big confidence booster with 6 weeks to go until the race.

Of course I had to stop my run in the middle of Memorial Bridge and commemorate the event with pictures. :)

Today it was so nice out that instead of heading to the gym for some cross-training (like I normally do on Sundays), I decided to go outside for a 4 mile recovery run.  It was a great day to be out and it gave me another opportunity to work on my running self portraits (which have a lot of room for improvement).

Post run I was able to finally drop off my new bike for a tune-up.  Not surprisingly, it turns out that it needs some work.  When I pick it up on Wednesday, it will have new tires, brake pads, cables and pedals.  I'm definitely not ready to clip-in, so I'm having them swap out those pedals for some toe clips.  Hopefully sometime in the future I'll be ready to put them back on.  I'm excited (and nervous) to start riding.  The bike paths of NoVA and DC are about to get a little more dangerous for everyone else!  I'll do my best to only take out myself when I (inevitably) wipe out.

Now I just need to find an early to mid-summer tri.  If anyone has any recommendations, please let me know.  I'd like to start with a sprint, but might be willing to tackle the Olympic distance by later in the summer.

I hope everyone had a good weekend, especially all of those DC area bloggers running the Love the Run You're With 5k!

Three Things Thursday

1. Despite a strong start and a big early lead, my team lost.  Mark your calendars now, the rematch is March 5th!

2. I've been on the lookout for a good running jacket.  I have cold weather running clothes, but not that good outer layer to block the wind.  For the last few weeks I've had my eye on a Craft jacket at Running Warehouse.  I'd been dragging my feet ordering it because I couldn't decide if I wanted the black (practical) or red (fun). Yesterday I got an email that there was a sale on the sale items!  Clearly a sign that I needed to buy it (and a few other things - I may have a slight problem when it comes to that site).  I went with fun and got the red one!

3. I made a real rookie fueling mistake before my long run last weekend and paid the price.  As I mentioned in my post about last year's snow, I didn't run on Saturday morning because it was drizzly and cold.  I intended to wait until Sunday, when it was supposed to be really nice, but then I made the decision that I should just go ahead and run on Saturday afternoon.  I'm not really sure why I decided this since I wasn't mentally into the run from the very beginning.  And by about 2 miles in, I knew that my stomach wasn't going to let me get to 10 miles.  I ended up making it about 5.5 - with a fair amount of walking mixed in.  This is what happens when you have ice cream with lunch and decide to run 2 hours later.  Not my smartest moment.

Rivalry Week

For those of you who might not be paying attention to such things, today is a big day, the Carolina v. Duke game is tonight!

GO HEELS!!!

A few photos from the one Carolina Duke game I was lucky enough to attend (one of the highlights of my life as a sports fan...)

January Recap

So this is a week late, better late than never I guess. 

Miles: 99.09 miles
(had I know I was this close to 100 I would have run the extra .91.  I guess I should be keeping a running tally)

X-Training: 10 sessions (Elliptical - 4x, Stationary Bike - 2x , Yoga - 3x)

Rest Days: 6

Race(s): BRATS Frozen 5k: 25:58 (New PR!)

New gear: A bike!  I've yet to take it out on the road (still need to take it in for a tune-up), but I'm excited to start riding.

Non-workout goal: Start a blog (achieved!)

Ice cream flavor of the month: Edy's Butterfinger

All in all, January was a good month.  I started off with a new 5k PR and then jumped right into training for the National Half marathon.  I found my motivation falling off towards the end of the month, but I still got in all of the workouts I had scheduled.  I also returned to the track for the first time in a very long time and had fun finding some speed.

February Preview

Workout goals: Keep going to yoga once a week
                           Get back in the pool (at least once - baby steps!)
                           Keep up quality training for the National Half
                         
Races: None on the schedule right now, but I'm still considering the GW Birthday 10k and mile.

Non-workout goal: Clean up the clutter in my apartment!  I've got too much stuff that I don't use and it's time for a good deep cleaning.  I tackled my desk over the weekend, but there's plenty left to do.

A year later

Today is one of those rainy winter days when you don't want to leave your house, or even get off the couch.  I've already pushed back my long run to tomorrow (or maybe this afternoon if things clear up).

But this time last year things were very different....

Friday

Saturday

An open letter to outdoor running

Hi outdoor running,

I know I've been neglecting you recently.  Sure, we still had our weekend long runs, but once a week isn't quite the same, is it?  I'll admit, I was sucked in by the treadmill and its adjustable speed and incline and climate controlled environment!  And I could watch Mike & Mike and get my sports fix as the miles flew by.  I told myself it was too dark and cold to be running outside and that it was all the same thing anyway.  That running was running, no matter where I was.

But somewhere in January my motivation went missing.  I've kept plowing through the workouts in my training plan, hoping I would find it somewhere along the way.  Last night, I realized that maybe my new fancy friend the treadmill was part of the problem.  I wanted to just run without thinking about it.  I didn't want to have to decide on a pace - I wanted my cranky legs to do what they wanted to do.  So I decided I would pull out the warm clothes, suck it up, put on that headlamp I got for Christmas that I has been gathering dust for weeks and run outside.  And you know what?  I was actually excited!  I went to bed imagining a run full of rainbows, unicorns, puppies and other happy things.

I don't know if it was the power of positive thinking, or something else, but it really was like that this morning!  I wasn't worried about pace, I was just running.  My sore, tired legs felt great.  My weekday loop that I was sick of last October was interesting again.  And I finished with a huge smile on my face.  Do I think this is the end of my running blahs?  Not really, but it's a step in the right direction.  For 45 minutes this morning I was really happy.  A feeling I never get on the treadmill...

So, outdoor running, I owe you an apology!  I dumped you without a second thought and figured we'd get back together in the spring.  But it turns out you aren't as easily replaceable as I thought.  It turns out I missed you and I didn't even realize it.  I promise not to neglect you any longer!  I can't lie say that I won't ever go back to the treadmill (addictions take a while to break and I really do love Mike & Mike), but I am recommitting to you and bringing back at the outdoor morning run.  Thanks for waiting patiently for my return.

Allison

Runner first

This morning I was about 4 miles into my 6 mile tempo run when my vision in my left eye started getting blurry at the corner.  Kind of like it does pre-migraine.  I've only had a few, but they've all started in the same way.  So, of course, I kept running.  I was already having a not so great run, so I figured it couldn't be any worse with slightly fuzzy vision.  Apparently I subscribe to the same philosophy as speedy bloggers T and G - "runner first, logical thinker second."  (Though I should probably note that I was on the treadmill at the gym and not alone outside, so there were plenty of people around if I actually started to feel really bad.  There was a bit of logic in my thinking!)

Post run I took some Excedrin which seemed to stop things from progressing any further.  The vision issues went away relatively quickly and the subsequent headache did not turn out to be so bad.

My legs, on the other hand, have been rather cranky this week.  I will be spending some quality time with my foam roller over the next few days.

Bargaining

I find that for the most part, I don't have too much trouble getting up early to run before work.  I've been doing it long enough that my body has more or less adjusted to the early hour.  Granted, I'm not exactly thrilled when the alarm goes off, but it's not too hard to get out of bed.  I think it helps that I know I'll be glad I did it when I finish the workout and that if I don't get up, I'll have to rearrange my evening schedule and also deal with a gym that is really crowded.

I've been trying to go to the track on Monday nights for some speedwork, but when I drove by on Sunday, I saw that it was still covered in snow.  So that left me with a morning visit to the gym and speedwork on the treadmill instead.  But when my alarm went off at 5:20, I had no desire to get up.  The normal tricks I use to convince myself (see above) were not working.  My legs were feeling a bit sore and the thought of speedy running was intimidating.  I think if it had been a slow (or even average) paced 5-6 miles, I would have been fine.   So I had to resort to a bit of self-bribery.  If I got up and went, I could reduce the number of repeats.  5x1200 instead of 6.  I don't like cutting workouts (even though I'm only accountable to myself), but it had to be done.  If I hadn't gone, I don't know that it would have gotten done at night or today.  There was definitely that little voice that was telling me "you've been working hard, you can afford to skip one workout."  While I will list to my body and take an extra rest day when it's needed, I knew that wasn't the case here.  This was the lazy voice talking.  So I decided losing .75 miles off my daily total was a better solution than losing 6+.

Does anyone else ever bargain with themselves?  What kind of deals do you strike?  I have also been known to reward myself with a fancy coffee or other treat.