Sweet Sixteen

Oh, Monday. Hello again.

I logged some great training last week. The short of it … on Monday I paid a favor to my knees and did an hour on the elliptical, on Tuesday I ran a good seven miles on the treadmill with altering speeds and incline percentages, on Wednesday I was able to get back outside and get in five miles and yesterday I squeezed in a little over five and a half miles outside before dark fell. I’m running consistently at an average pace of 8:25 to 8:30 per mile, which is fine. When Boston comes around I would bet that the adrenaline will pick up the difference and get me down to an 8:10 pace. This is what I’m hoping at least. Not like I can avoid it much in Raleigh but as I’ve been saying, hills have been incorporated into every run for the most part; and not just some rolling hills, I am facing hills I would describe as monstrous! Others may think differently. To my surprise I keep a good pace up the hills too – I just hope I can maintain that for 26.2 miles.

That brings me to my 16-mile long run on Saturday that I was dreading in the worst way. Thankfully it was an awesome run. I had one of those running experiences where I couldn’t help but smile and enjoy myself. My guess is a lot of it had to do with the weather – sunny and mid- to high-50s. Perfect running weather. Spring fever was going around and I was undoubtedly a victim. This was the hilliest run I’ve faced yet and I handled the hills just fine. I focused on what I could do when being challenged with a hill to make it easier. Long, deep and relaxed breathing really helped. I’m so happy that I had a good run because my motivation was getting slim and I was scared I was headed for a bad marathon experience. Anyway, I averaged 8:11 – running below 8:00 for a majority of the run. Am I happy with that? Uh, ECSTATIC!

On a different note - I’ve been thinking about the idea of the training program lately. For a lot of beginner runners – it’s like the Bible. If you don’t hit the mileage recommended for that day, for example the six-miler in week seven of training, then there’s no way you’ll finish your race. Hmm … not true. It’s kind of like relationships if you want to think about it like that, because when you’re training for a race you tend to feel like you’re involved enough for it to be considered a relationship. There’s isn’t a need to marry the program. Sure, it’s stable and always there for you, but it’s better to date and keep it in close reach in case you ever do want to cling to it. But seriously, who wants to be committed when you have so much going on in your life, like work or school, a social life and not all that much time. When I was running with the man I talked about in my previous post he told me about his “perfect 50” week. First he asked me how many miles I do a week and maybe I’m just that new of a runner but that isn’t how I calculate my training mileage. I’m a day-to-day kind of runner – not weekly. Anyway, his “perfect 50” was something to this nature – eight on Monday, seven on Tuesday, six on Wednesday, nine on Thursday and then his long run on the weekend. No thanks. I rarely hit seven during the week, and if I do, that’s probably the max.

When it comes down to it, it’s whatever works for you. That guy likes his “perfect 50” and that is good for him. I typically don’t exceed 40 during the week (not including my elliptical or video workout) if I were to count like that. The program is just a skeleton for ideas on how to build up your endurance and ability – but it’s not a schedule set in stone to follow. I know some who only run four or five miles during the week and their long run on the weekend. The most important run is your long run and so I DO recommend hitting those numbers, but other than that listening to your body is crucial. What works for one may not be your best compass.

I hope everyone is enjoying the warmer weather. I know I am!! Oh, and six more days until DAYLIGHT SAVINGS TIME!

Bad Run, Decent Time

Contrary to my previous post …

There are good runs and there are bad ones. When it’s bad … es no bueno. My usual routine before my long run when it comes to mapping a run is either set out on a route that has been recommended to me or go to MapMyRun.com, make a few twist and turns and write down the directions. Then, off I go without much of a clue in how the run is going to pan out. Needless to say, the verdict was not in my favor this time.

Let me start with some positivity since there isn’t a great deal of it that pours out of this past long run. I was a little more than a mile into my 11-mile run when I saw an older man running in my direction. He was obviously a veteran runner with his spandex running outfit and long, lean physique. To my surprise, he slowed up when we crossed paths and asked if I wanted some company. “Sure, I’d love company,” was my response. We chatted about running, races we’ve competed in and the Boston Marathon for about two miles. He’d run Boston twice roughly 20 years ago and he was going to try and qualify again next year. Of course I asked for advice being a relatively new runner and a virgin Boston marathoner and like everyone else he had heard countless things about heartbreak hills before he faced Boston for the first time. So, he concentrated on those and during the race he worked to conquer them. Around mile 20 when the hills were evening out he realized that he still had another six miles to go … something he did not concentrate on. I guess that goes for most things in life … don’t focus on the tough parts or one thing in particular … keep your eye on your bigger goal and all else will become just a part of the race (figuratively and literally).


Anyway, he left just short of three miles into my run and I was on my own for the next eight. It started out with rolling hills here and there, nothing to speak of, but I made a turn and it was for the worst. Maybe I wasn’t hydrated well-enough and maybe I just wasn’t in the moment but the steep inclines got the best of me that day. I walked for a minute or so about three times, feeling pretty terrible for a majority of the run. If I didn’t know any better I would have thought I was pulling a 30 pound wagon behind me with lead in my shoes. My average pace ended up being 8:27. I’m more than satisfied with that considering how I felt.

I wasn’t going to do anything on Sunday but I knew a recovery workout might work in my favor. A run outside didn’t seem too appealing, especially after the day before, so I went to my apartment’s fitness center and did an hour on the elliptical. I didn’t push any limits but I was worked hard enough to break a decent sweat. Time passed quickly as I watched the end of the Louisville basketball game (Chris is a huge UofL fan). They won in the last seconds! Then I watched the USA hockey game. Very exciting but a disappointing finish to the game. Oh well – I’m proud of our boys.

Tonight was another elliptical night. I think my knees appreciate a break from the constant pounding. Again, it was an hour-long workout and this time I worked a lot harder.

I’ll post again soon but in the meantime, happy running! We have Daylight Savings Time to look forward to!!!! YAY! :-)

18 ... Check

It's been a few days since I've lasted posted ... I've been on-the-go this weekend. Long story short - took Friday off, ran 18 miles on Saturday and recovered with three today. Now the long story version. There's not much to say about Friday except that I didn't run, I went to the Hurricanes game and then to my friend's apartment. Oh and I might have enjoyed some beers, too. :-) I ended up hitting the hay probably a little too late considering the 18-miler I had slated for the next morning. Let's just say that next morning came quicker than I wanted it to. Waking up with a pounding headache isn't the best way to wake up on a long run day. I took some Ibuprofin and tried to get a little bit more sleep before I attempted got moving. After finally forcing myself out of bed - I headed for the kitchen and ate a South Beach protein bar, drank lots of water and prepped myself for a long time on the pavement. Let me break this one down for you ... check list before the run: water belt - check, two packs of GU - check, charged Garmin watch - check, charged iPod - check, route directions - check. And the check list after: aching ankle - check, tingling legs - check, drooping eyes - check, chub rub - check, under arm rash - check, sports bra rash - check. Hmmm. Running is so glamorous, isn't it? I literally crawled up to my third floor apartment, threw open the door, looked at Chris in desperation and laid on the floor.

It could have been worse - the run wasn't as bad as I make it sound and I actually did very well. It was a beautiful October day in Raleigh - mid-70s with a nice breeze. I started out feeling great, like I was running on air. I had my first GU pack (Chocolate Outrage) around the eight-mile mark. The first mistake - I inhaled my water very early into the run. Around mile nine I started with the unexpected roller coaster. I couldn't have mapped a hillier run than I did. Another mistake was not driving the run that I mapped on MapMyRun the night before. These hills were exhausting and my legs were burning with pain. By this time my water had run dry. I felt like I was licking cement on a sticky summer day. The hills ceased (for the most part) around mile 13 or 14. I remember that because this is about where I started talking to myself out loud in hopes to motivate my rear end to the finish. I had my second GU pack about that time as well.

I had to stop and stretch/walk multiple times but I never stopped for long. I don't beat myself up over having to stop but it's not something I like to do. At mile 16 I passed Burger King so I ran in and asked for some water. Chugging those two cups of water was like I died and went to heaven at that moment. I filled up my water bottles on my belt and finished the final two miles fairly strong. Water made all the difference.

Time wise - I'm very proud of my performance. I averaged 8:45 minute miles, which includes all my stops to stretch and walk since I never stopped my watch during those times. While I was running I kept between 7:40 and 8:30 minute miles. With the hills, the stops and the lack of water ... I think all in all it was a very successful run, despite the many pains.

Today was probably the first time throughout my training that I ran a recovery run the day after a long run. I did a simple three-mile run.. It was probably good for my legs because they've been pretty sore since the run yesterday.

I can't believe the Baltimore half-marathon is this coming weekend! I'm looking forward to it but I also tend to work myself up with anticipation before races (not like I've run that many). I got the same way before field hockey games too so it's not surprising that I get a butterfly overload. I'm not sure if I'll alter my workouts this week due to the race this weekend. I was talking with my sister and she told me to treat this as a part of my marathon training and to keep with my regimen as it is. She suggested that instead of taking only Friday off, to take off Thursday and Friday so I'm refreshed before the race Saturday morning.

I'll update my weekly training schedule tonight or tomorrow. Also, stay tuned for my Baltimore half marathon running mix!! Thanks for reading! Happy training!

Soaring Through Sixteen!

Sixteen miles was on my things to do this morning and I knocked it out of the park! Like any of my other runs so far - I went into it without thinking too much of what I needed to do. Just another run ... no big deal. With this strategy, I am able to dodge any of the negative anticipation. Any athlete knows that when you are mentally defeated, you can forget about your physical game. Anyway, Chris and I are in Louisville visiting his family. His aunt is also a runner so she took me around Seneca Park last night to show me a good running route. Weaving in and out of the Seneca Park golf course, running around the leaf-changing trees and along side the rushing streams made for a beautiful run. Not to mention the park was overflowing with runners and bikers, which is always an added bonus for me when I set out on a long run. It's great motivation to be with people who have similar goals as you. Weather here was perfect for running, mid to upper 60s and overcast. I had Chris' iPod on my arm but I ended up not even wanting music today. I was occupied enough taking in the scenery, enjoying the weather and people watching. :-) Those kinds of runs are the most relaxing and mentally fulfilling to me.

Of course I experienced the aches and pains with any long run but all in all, I felt awesome. I did encounter some hills during the route but they were enough to make for a good challenge yet not unbearable. My sister sent me the elevation map for the Baltimore half and miles three through 10 looks to be a steady uphill, with very steep parts, so running hills is vital during training. Can't hide from the inevitable. I averaged nine minute miles, which is a pretty good day for a long run especially having never ran that far before. At times I looked down at my Garmin and I was running under eight minute miles but there were those times, too, when I was well over nine minutes. I'd have to average 8.20 minute miles to qualify for the Boston Marathon. That's not something I am training to do but if it happens - I'll be ecstatic. If not, then I will know how to improve to get there. I don't think it's out of reach since I always pick up my pace significantly during races versus when I'm training. Regardless, it's a definite goal of mine to reach at some point throughout my running career.

After my long run today, I went straight to Smoothie King for my post-workout meal. I ordered a Slim-N-Trim Chocolate Smoothie (skinny). It had 15g of protein about 25g or so of carbs. Sounded like a pretty decent snack for recovery.

Anyway ... Thursday I fit in six miles after work, running the first few with my oldest sister. Then, Chris and I left at 4:30 the next morning to drive to Louisville. I think I hit my max daily caloric intake before noon, so needless to say I was not very good to my body yesterday. When we finally made it to his parent's house I worked on some core and did some squats. I even had a few beers last night so don't let anyone tell you that they can't drink because they have to run! :-) I'm sure everyone works differently but I sometimes run better if I had a few beers the night before. To each his own I guess.

Tomorrow I plan on running a light two to three miler. We'll see how my legs are holding up though. For now, I'm going to rest a bit but I wanted to leave you with an interesting fact. I'm reading Women Who Run by Shanti Sosienski. It was lent to me recently. I'll be sharing some of the excerpts because it's a great read, but I found this particular piece of history surprising.

DID YOU KNOW? It has only been roughly 35 years since women could legally run in marathons in the United States. Race officials would yank females off the course if they were to run alongside the men during a race. We've come a long way, wouldn't you say? "In 2005, of the 383,000 people who finished marathons around the country, 40 percent were women." (Women Who Run, pg. 1) GO WOMEN! :-)

Happy training!!

Directionally Challenged but a Good Run

One more long run down. Two more before my half-marathon and six more before the big one. Like I said in my previous post - 11 was my goal today. I finished with 11.3 (the .3 was due to the fact I just wasn't back at my apartment yet). I could have stopped to walk but at that point I wanted to get home - it's football Sunday and the games had started! All in all, it was a good run. Rolling hills carried throughout the route but those didn't bother me too much. I can tell I'm getting more and more used to them with each run.

I mapped a run on Mapmyrun and wrote it down on a little piece of paper. I used to do this before I bought my GPS watch but I did it again today because I wanted to run a completely foreign run to change it up. I can follow the skeleton directions and adlib as I see fit. Just call me dyslexic, or maybe even idiotic, because I mixed up most all of the left and right turns in my directions. When did I notice? When it kept saying to turn left or right and it wasn't even an option. I looked like a lost puppy for a majority of the run. "What is going on?" One thing is for sure, it kept me quite occupied for a chunk of the middle part of the run. I figured it out when it was all said and done but that's why I finished 11 miles before I got to my place - I did a lot of turning around and running extra legs during the run. Check out the beat up piece of paper and the amount of turns that I was able to screw up.

I slept in today since I knew it was going to be overcast all day. Waking up pretty hungry, I had a banana and half of an english muffin with peanut butter. I didn't eat the GU this time but I did wear the water belt. GU works for me when it's 12 or over. Close but no cigar today. After my run I grabbed a Fiber One bar. There are plenty of carbs and fiber (obviously) to refuel after the run, but it lacked in the protein area. Oh well - at least I got something in my system. My sister made a spread of awesome apps today for the football games so I got in some good grubbing - but I was able to - I burned over 1300 calories! :-) I averaged around 8:30 minute miles, give or take a bit. To qualify for Boston, I'd need to average 8:20. I think it's possible, but that's not the ultimate goal for my first full. Goal #1: FINISH!

I'll be posting my next week's running schedule on the side bar. I'll have 16 miles next weekend but Chris (my boyfriend) and I are traveling to Louisville so I will have to find a route there.

Have a great week!! :-)

Rearranged Training & 11 Tomorrow

This week was rather uneventful - running wise. If you're reading this blog for motivation, you should probably ignore my training the last few days. I didn't pay too much attention to my training program this week. There were a few things that popped up in my schedule and you just have to learn to adjust and not beat yourself up over it. It's tough when you're preparing for something that you've never done before and training gets a bit mangled. Realizing that a couple off days won't throw me off track was hard to get used to but really, not a whole lot can happen in those few short days.

Let's see, what did I do this week? Tuesday I ran six and a half and Wednesday I didn't run at all but I already told you that. I was planning on going for a run Thursday but I ended up meeting some people right after work for some drinks. Since I knew that I was going to do my long run on Sunday - I was able to convince myself that this was fine, and really, it was. I knew I had to fit in a run no matter what on Friday and then take it easy on Saturday. I ran a fast tempo four-mile route on Friday. My pace averaged out under eight minute miles; I can't remember exactly. I felt great though - I could have kept running but it was my boyfriend's birthday and I was excited to celebrate the day! Birthdays are my absolute favorite! :-)

If this blog wasn't solely about running I would go on and on about my wonderful day that I had today. I took my two nieces to a lake in Raleigh to feed the ducks and play on the playground. I didn't run today knowing I had to rest up before the long one tomorrow. I'll tell you what though - keeping up with an (almost) three-year-old and an (almost) one-year-old is tiring in it's own right.

Tomorrow my long run has feathered back a few miles. I'm slated for 10 to 11 miles. That's how most training programs work. Build up for a few weeks and then drop it back a little, then build up a little more, then decrease again. I'm sure I've said it before but I always try and hit the higher mileage on the long runs so my goal will be 11 miles in the morning. During the week I'm not as concerned about that. Before I go to bed tonight I'll put my watch and my iPod on their chargers, lay my clothes out and then put the water for my water belt in the fridge to get it good and cold. That way I will be able to get up, change, brush my teeth and get it going. My routine helps me go into each long run how I want to ... it's just another run. I try to not think about the distance, or anticipate how long I'll be out there ... it's just another run that I have to do, want to do and it's just another run that will get me to the finish line after I kick over 26 miles in the ass.

I'll be talking to you tomorrow to let you know how my long run went! Happy running (or whatever it is that strikes your fancy)!

P.S. E-A-G-L-E-S GO EAGLES!!! :-)

14 and Cruising!

It's been awhile! Sorry about that ... I had a busy weekend and then wasn't feeling great today.

Back to training. Last Friday I was good and didn't do anything active. I was hoping for another successful long run like the week before. I was almost superstitious in how I spent the night before the 14-miler, imitating the same routine from the previous Friday. In the back of my head I couldn't keep from worrying about my ankle and how that might feel for 14 miles. I dug up my hockey gear knowing there had to be some kind of ankle brace or wrap that I could use. Ankle injuries aren't a foreign occurrence for me ... high ankle sprains, regular ankle sprains - you name it, I had it. I even played with a walking cast my junior year at IU during field hockey season. Anyway, my confidence was right on the money ... low and behold, an ankle brace. I threw that on top of my already prepared pile of running stuff for the next morning including my running clothes, shoes, Garmin watch, water bottle belt and the GU. My sister gave me her running belt to use the week before and it came in handy. There are far too many runs where I am dying for water toward the end. There's also a pocket attached, which is nice for my GU.

Waking up to "All I Want To Do" by Sugarland doesn't get me excited as I was hoping it would ... but that's what I got to wake up to at 6:45 last Saturday morning. After rolling around in my bed for a few minutes, I got up, got dressed, brushed my teeth and then armed myself. I feel like I'm going to war with all that stuff I have. Each run I leave my apartment with something new. This time I took my phone just in case I needed to call someone to pick me up if my ankle acted up. I also had a route written out on a little piece of paper. It's a good skeleton and then with my Garmin I can fudge it how I want to. So am I ready to go? Ankle brace ... check. Watch ... check. Water belt ... check. GU ... check. Phone ... check. Directions ... check. Yup - here goes nothing. Just going on another run - like any other run I've walked out the door for.

Other than having to loosen the brace somewhere in that first mile (it's probably good to keep blood circulating), it was an excellent run! I felt very good despite normal aches and pains. It was even a hilly course and that didn't get to me much either. I stopped once around the seven and a half mile mark and did the GU. This time I tried the tri berry GU and actually kind of liked it. That was a first for me (trying the gel GU, that is) but it's just as it sounds, berry-flavored gel. It surprised me how much of it there was though, which kind of grossed me out after awhile. My ankle cooperated more or less. I catered to it during the last four miles when it started to hurt again. I had to be careful pushing off it when running up hills and then when I was running up and down the curbs and in the grass when there wasn't a sidewalk. My finishing pace was a nine minute mile and I'm definitely okay with that.

To make a long story short, I took off Sunday and enjoyed watching the Eagles beat the Panthers in Charlotte. Today I took it easy too as I wasn't feeling up to par. I get pretty bad headaches and I woke up with a screaming one this morning. I attempted the elliptical a little later in the evening. Easy did it. Tomorrow I'm scheduled for a seven- to eight-mile run; we'll see how many I feel like doing, or have time to do.

Check out the new week's training schedule on the side bar! :-) Thanks for reading and happy running!!

Lazy Labor Day

Training called for a light three to four miles yesterday. Usually I try to listen to how my body feels and make a good judgment call on whether or not I should run the day after my long run. I had a achy and pulling feeling kind of pain on the inside of my right ankle. It began about halfway through my long run Saturday and got worse throughout the day on Sunday. My brother-in-law's sister (Ashley) speculated it was probably from overuse so I decided it was probably best to take it easy and not do much of anything. It was a good decision I guess because today the pain subsided. Sometimes, it's just that simple. Rest.

I fit in a 35-minute elliptical workout this Labor Day evening. Lazy is one way to describe the holiday for me and I wouldn't have wanted it any other way. I've created a routine of doing the elliptical on Mondays when I'm supposed to do some type of exercise besides running. Working out on the elliptical allows me to break a good enough sweat, not to mention I really enjoy it. Reading is a hobby of mine so I like to take whatever book I'm into and read it during my workout.

I'll be updating my training schedule for the week tonight too. Give that a look if you want. I'm going to cut this one shot so I can get some sleep. Catch up with me tomorrow though!

Hope everyone had a great holiday weekend. I certainly did ... surrounded by family. :-)

Long Run = Success ... Now Give Me a Beer

I'm excited to write about my long run today but I don't have a whole lot of energy left in me so this might be a short one. Knocked out 12.25 miles and felt absolutely great. My breathing was awesome and I hardly felt fatigued; however my legs started talking about halfway through and were screaming by the end of the run. I just figure that's just how it's going to be. I'm sure there are few and far between who can run long distances without those aches and pains. I also think that's a sign of worn down shoes, so I'm looking forward to getting mine in the mail this next week. They're much needed!

Again, pace has been a tough battle for me ... slowing it down, that is. Today I averaged a 9.29 pace, which shows a lot of discipline on my end. Apparently you are supposed to slow up your long run pace two minutes or so per mile. I don't think I want to slow it down any more than I have, but it's also good to know that I'm slightly ahead of where I need to be. Hopefully with the adrenaline on race morning I will surprise myself with a four hour jolt of energy and speed! :-)

Around the 7.5 mile mark, I tried a cranberry apple GU Chomp. I loved it! It's basically a fruity gummy and who doesn't like gummies! :-) Mentally that may have given me an extra something but I don't know how much I gained from it.

My sister, Marley, and my brother-in-law's sister, Ashley (both runners as well) ran with me today. They are training for the Baltimore half-marathon. We stayed together and carried conversation for 10.5 miles and then I finished up a little less than a couple more myself. Running with someone else makes a world of difference for me - it's someone to hold you accountable, someone to occupy your mind from any pain and someone else setting out to do the same thing you are. Another sister of mine, Meg, just registered today for the OBX half-marathon so we'll be able to drink a beer together after I finish the full! Being able to run/race with my sisters is one of the greatest things about this sport for me. I mean if you think about it I'm combining two things that are very dear to me, which is great motivation. Whenever you feel like you can't go another mile, think of the reasons you're out there in the first place. A big reason for me is the strength that my family gives me.

Ok - I know I said this wouldn't be long but I guess like during my run today, I got a second wind. Now, it's time to celebrate a great run and the holiday weekend with some cold beverages! :-)