Uncharted Territory

Last weekend I ran 16 miles.  Thats the farthest I have ever run.

I ran at a comfortable pace, so I can't say it was a difficult run.  I will say that around mile 11, it became a boring run.  And once I hit mile 13, I REALLY WANTED TO STOP.  The conversation I had with myself for the next 3 miles was, in hindsight, slightly hilarious but mostly pathetic.  Essentially I just begged myself to keep going.  There was nothing motivational or inspirational going through my head, just pure desperation:  Please, please just keep running!  Please!

I've found that in all my runs of 13+ miles, my body just wants to quit at mile 13.  I don't know why.  Maybe its because I've run 13 miles enough to know I can do it.  But anything beyond that is just scary.

13 miles doesn't seem that far to me.  14 miles seems like an eternity.  16 miles makes me want to curl up into a ball and cry.

So I'm a little nervous for the remainder of my marathon training.  All of my weekend miles increase ever so slightly until I begin to taper for the race.  In other words, my long runs add another mile per weekend from now until mid-October.  *GULP*

I'm not sure if this is mental hurdle or a physical hurdle.  How do I get over this fear?  Anyone else ever felt this way?


RAR!

Hello!...and Goodbye, Wishlist Wednesdays

Hello Blogosphere!

Oh, how I have missed you.  Sorry I've been MIA (not the rapper).  Things have been crazy busy around here.  Ok, thats not true.  Things have been normal busy.  And yet, even normal busy is too busy for me to post regularly.  Because thats the thing about blogging.  It takes time.  Not only do you have to think up (semi-)coherent blog posts, but you have to sit down at your computer and type them up.  What?!  Ludicrous! (not the rapper)  Why can't I just speak my blog posts to the wind and have them automatically appear on screen in perfect format?  Including pictures? (I'm talking to you, Siri.)   

Well, I'm still looking for that balance, and until I find it, you will be stuck with sporadic posts that may or may not have something to do with anything.  Or nothing to do with something.  Depends on how I'm feeling that day.

Speaking of sporadic, this will also be my last installment of Wishlist Wednesdays (did I just hear a sigh of relief!?)  I will still post about races, since I still spend an inordinate amount of time thinking about racing, but I'll post on whim, rather than only on Wednesdays.  So you may very well be getting a bucket list race post Monday-Friday.  Consider yourself warned.

Wishlist Wednesday: Zooma Annapolis

This race is totally runnable for me.  Its less than an hour from where I live, and its a half-marathon, a distance I am comfortable with.  Its not a challenging, high altitude, crazy elevation-gain, ridiculous mileage race that I tend to think about.  But I'm drawn to it because it geared towards women (though men are welcome too).  I like that.  Becoming a female runner/athlete can seem intimidating, especially if you are just blossoming into athleticism in your 30s/40s.  I like that this race (and other races like it, the Disney Princess Half-Marathon comes to mind) offers a supportive, female-focused race atmosphere.  I've never run in an all-women (mostly women) race, and I think it would be fun.  Plus you get a commemorative necklace!

The Zooma race series hosts half-marathon and 10K races around the country.  Check out their website for a race near you!

Have you ever run a Zooma race?  Or any other race for women?


RAR!

Recruiting

Runners love to run.  Runners love to talk about running.  Runners love to convert recruit non-runners to their religion obsession.

I am a runner who is guilty of all the above.  So I was super excited to run the Rockville Twilight 8K with two friends - one who runs occasionally, and one who does not run at all.  This was their first race.  I was really excited for the both of them...and for me because I just love races!

Thankfully the weather was cool and we were spared the suffocating heat and humidity thats been enveloping our area recently.  The race was festive and well-attended despite the rain (drizzle) that had been coming down all day.

Waiting for the race to begin

The strategy would be a mix of running and walking, which I really advocate for those just getting into running.  The goal was to finish the race injury-free...and we rocked it.  

We ran the first mile and decided to walk through the first aid station (I also advocate new runners walk through aid stations so you can maximize water intake and rest just a tad; I did during the Marine Corps Half that I ran earlier this year, and PR'd).  This course was surprisingly hilly, and we ran/walked the next 3 miles over a few rolling hills.

It got dark pretty early in the race, so we were running through the dark streets of Rockville for most of the event.  Residents came out to cheer us on, which was awesome, though one young boy felt he needed to be brutally honest with us and yelled, "Why are you walking?!" to which my friend replied, "Because I'm a failure!"  We got a good laugh out of that.  You'll understand in 30 years, kid.  

The volunteers were also great, some of the most encouraging volunteers I've encountered.  

Just before the 4 mile mark, there was a live rock band playing and the lead singer sounded...well...young.  And he was!  I think all members are under the age of 15.  The band is called Throwing Wrenches and they were quite awesome.


As we passed the 4 mile mark, we decided to just run the last mile of the race.  We passed a ton of people and finished strong at 1:09.  The ladies did AWESOME.

We got our beer and hung out curbside talking about what podcasts and television.  And Burning Love (have you seen this?  YOU NEED TO.  So funny).  But the best part of the night?  Talking about running another race.  Oh yes.  I'll keep you posted as to what we decide.  Here's to hoping the addiction has started. :)

This weekend I also found out that my once-in-a-while-I-run-on-the-treadmill-running sister ran TWO MILES outdoors last week!  I am so proud of her.  She said she took it slow, listened to her body, walked when she needed to and stretched when she felt her body needed it.  I hope the addiction takes a hold of her too.  The thing is, she lives in Hawaii, so she really has no excuse not to run, right?  I mean, this is her playground:

(src)

(Hehe.  I just outed you on my blog.  Now you HAVE to run. :)

Seriously, though.  So proud of her.  One of these days we're gonna race together.

Do you try to inspire others to run?  Do you recruit friends to run with you?




RAR!

Falling in Love with Running

"How did you fall in love with running?" my sister asked me recently.  She's an infrequent runner, mostly on the treadmill, she says, because she needs the gym TVs to keep her mind occupied, she says, otherwise she gets soooooo bored (italics her implication, not mine).  "At what point did running go from being a chore and a bore to being actual fun?" she asked (bad alliteration, all mine).

I get the "when did you start running?" question a lot, but the "how did you fall in love with running?" was a new one for me.  Learning to love to run has been a gradual process for me.  I didn't just wake up one day and declare, "I LOVE to run!"  Its been slow, and taken a number of years to get to the point that I am at now - that is, totally and completely in love with running (I know theres an awesome metaphor in here somewhere, but its too early in the morning and my brain is still in bed).  Here are a few things that got me off the couch and kept me motivated in those earli(-er) years:

Race!  What really got DJ Research and I out the door was training for the Susan G. Komen Race for the Cure 5K.  On a whim, I signed us up and so we got our butts off the couch and feet on the road so we wouldn't be complete pansies at the race.  Race atmosphere is SO FUN - exciting, exhilarating, contagious, addictive.  It will make you want to run another race.

Talk & run.  I remember it being such a revelation when I learned that as a newbie runner, I should be running at a conversational pace - a pace at which you can carry on a conversation.  I didn't have to try to be speed demon and wind myself before I reached a mile.  I could just run slow and easy...AND catch up on all the latest gossip with my running buddy!  Sadly, DJ Research is not much of a talker when running, so it was basically me talking to My Self.  But Self is a good listener, so it was cool.

Slowly increase mileage.  When I first started running, I ran 2-3 miles at a time.  Then I upped it to 3-6 miles.  Then I ran 13.1 miles without training and almost died (DJ Research and I did an unofficial half-marathon for some ungodly reason).  I dropped my mileage back down to 3-4 miles, and I stayed at that mileage for a LONG time (think over a year).  It wasn't until I felt strong enough--mentally and physically--to run 3-4 miles that I decided it was time to up the ante and I began to train for a half-marathon.  My point is, I didn't push myself to do what I didn't want to do.  Mentally, I wanted to stay at 3-4 miles.  So I gave myself the break to do just that.

Have a running buddy.  Frankly, this point is key.  Having someone to push you, encourage you and just keep you accountable helps tremendously with running consistently and reaching your goals.  I was lucky in that my running buddy was my husband.  DJ Research was really the one that carried the running torch, and I just sorta ran alongside him, frequently sometimes grumbling that we weren't back in our apartment watching TV.  He pushed me gently to keep up, and because he was so into it, I was also kinda-sorta into it.  But his persistence as a runner, and as my coach and cheerleader, paid off and eventually I was just as running-obsessed as he was.

If you don't have a running buddy, I suggest joining a local running club and getting to know running enthusiasts in your area.  Runners LOVE to talk about running, and LOVE to encourage new runners to join their religion sport, so chances are you will meet a lot of great, inspiring people who will help you meet your goals.  If you don't have a running club in your area, there are lots of running forums online where runners hang out...virtually.  One that comes to mind is Another Mother Runner, an online running resource for moms but is also helpful for women in general.

These are just a few things that helped me get out and run.  Any other tips out there?

How did you fall in love with running?



RAR!

Thursday's Thoughts: Running Courtesies

The other night, DJ Research and I were having a conversation about running courtesies: what courtesies we extend to other runners/pedestrians and what courtesies we expect in return.  We categorized these actions as courtesies rather than as etiquette because they are essentially polite behavior exercised (pun intended!) while running, whereas etiquette would be generally expected behavior practiced by the running community at large.

We run mostly on the sidewalks of our neighborhood, so we encounter a fair amount of like-minded perambulatory types: couples walking their dog, moms walking with their daughters, women and/or men taking a stroll, and of course, runners.  I always wave hello because...well...thats important to me: we're both out getting some exercise in our own way - let's at least say "Hi."

DJ Research is not the friendly type when he runs.  He gets in his zone, and he stays there.  If you say hi, he'll say hi, but he's not going to be the one to initiate the interaction.

"You don't say hello when you run?" I asked incredulously, "You don't acknowledge them in any way?"  Thats so bizarre to me.  I get slightly annoyed if someone out for a stroll or walking their dog does not return my greeting, but I get particularly annoyed if its a runner that just ignores me.  I mean, c'mon buddy.  We're in this together.  We need to either celebrate that we're out running or we need to commiserate that we're out running.  It'll take .02 seconds.  All I'm asking for a slight nod.

In my book, DJ Research was committing a serious running faux pas.

Least intimidating judge ever. (src)

Incidentally, the above image was found on blog that discusses the above topic...and sides with me. ;)

Then I admitted that I don't run off the sidewalk and onto the grass when a walker or another runner is approaching me.  If there is a biker coming towards me or someone walking their dog, then yes, I will get off the sidewalk and allow them the entire path (though most of the time the biker is on the road and the dog-walker graciously pulls off the sidewalk first).  But if its just walker, even if its a couple, or another runner, I stay on the sidewalk.  I didn't even cross my mind that I should run on the grass because, frankly, I think the sidewalk is big enough for both of us.

DJ Research, on the other had, always runs off the sidewalk and onto the grass when he passes walkers and other runners.  He thinks its a common courtesy because, frankly, he doesn't think the sidewalk is big enough for both himself and the approaching party.

In his book, I was committing a serious running faux pas.

Unrelated, but good general advice.  Though "Naked Flames"
would be an awesome name for a band. (src)

Which got me thinking, are there generally accepted running courtesies?  Or are we just making these up and unfairly projecting our expectations on others? (sounds like I've been watching Dr. Phil, doesn't it?  I haven't.  Is he even still around?)

Now there is such a thing as running etiquette - behavior that is generally expected practice by the running community.  This list of running etiquette is from the Road Runners Club of America website:

1. Run against traffic if running on the road. If running on the sidewalk or multi-use trails, travel on the right and pass on the left.
2. Never run more than two abreast if you are running in a group. Don’t be a road or trail hog.
3. Don’t run down the middle of the road or trail.
4. If you are running an out-and-back route, don’t just make a sudden u-turn at your turn around point. Stop, step to the right to allow oncoming traffic the opportunity to pass. Ensure the road or trail is clear of oncoming traffic (runners, cyclists, in-line skaters, etc.) then make your u-turn. Making a sudden u-turn without looking over your shoulder is a good way to get hit.
5. Alert pedestrians when you are passing them – don’t assume they are aware of their surroundings. A simple “on your left” warning will suffice.
6. Be alert on blind curves.
7. Stop at stop signs and ensure oncoming traffic yields to you before proceeding across a road. Don’t assume cars will stop if you are entering a cross walk.
8. Respect private property along your route. Don’t relieve yourself in the neighbor’s bushes.
9. Don’t litter. If you can’t find a trash can, carry your trash home.

Apparently, this is a no-no.  Wish I had known that yesterday.

But as far as running courtesies--that is, polite behavior practiced while running--is there expected or accepted practice, or do we just make it up as we go?

What running courtesies do you practice? What running courtesies do you feel other runners should exercise more?



RAR!

Running to Recovery 1

My foot felt great on Friday, so I decided to go for a little run on Saturday.  The goal was 3 miles, even if my foot hurt (due to tendonitis) because I wanted to see how I recovered after that distance.

I started slow.  And I mean S-L-O-W.  It had been so long since I last run, I actually couldn't remember how to run.  My footstrike was sloppy, and I found myself limping although my foot didn't hurt that much.  But I kept at it, and ran 3.3 miles.  I don't think I ever found my stride during this run.

As soon as I got home, I threw back a glass of chocolate milk, and started stretching.  It was evident from the very beginning that my right leg, particularly my right calf, was super-duper tight.  As was my right hamstring.  Well, whaddya know?  Its my right foot that giving me problems!  Perhaps my injury and tension are related?  Hmm....

After stretching, I spent some time with the foam roller, rolling out those terrible knots in my right calf.  Oh my gosh, SO PAINFUL.  I am whimpering like a little kid the whole time (surprisingly, Nugget did not notice the pain I was in and proceeded to sit on my lap while I was on the foam roller.  His extra weight actually helped, I think).  Once I located the knots, I switched to a tennis ball to really target those areas.  At this point, there were literally tears in my eyes.

I then iced and elevated my ankle, and then put on my compression socks.  Result? No pain AND no tightness.  My foot felt great!

So today I decided to go for a slightly longer run.  The goal was 5 miles.  I once again started slow and was happy to discover that my first few steps were pain free!  I still couldn't remember how to run, so it took a while to find my stride, and at that point I could feel my ankle again.  I was feeling really good (though still running really slow), and pushed to three miles before turning around.  My total mileage for this run was 6.68.  By the end, I felt my gait was back to normal, though I could still feel a little tug in my ankle.

Once home, I followed the same routine: chocolate milk, stretching, foam roller/massage, ice and elevate, though the last two steps were rushed since we were headed out the door for last minute errands.  To compensate, I took two Motrin.  My foot feels great, though it does seem like it wants to tighten up.  I'm going to try another massage session before bed tonight and see how it feels in the morning.

These runs were very encouraging.  I'm going to do one more long run of 8-10 miles this week, and see how my foot feels and recovers.  If all goes well, I will definitely run the Marine Corps Half-Marathon on the 20th.  Fingers crossed!

And because I realize all work and no play makes Jane a dull girl, I leave you with a video of a trend I'm pretty sure I started years ago.  I'm so glad its finally catching on.  

Reality Check: Lessons Learned from My GW Parkway Classic Race

I ran a good race (for me) this weekend, but there is always something to learn.  Here are my takeaways from the 2012 GW Parkway Classic 10-miler:

Refuel before you need to refuel:  My original plan was to take a Clif Shot Gel at the 5-mile mark.  But when I passed the 5-mile post, I was feeling really good so I changed my mind and decided to take the gel at the 7-mile mark for added boost at the end of the race.  Bad idea.  By mile 5.5, I was spiraling downward fast.  I took my gel and had some Gatorade, and ran miles 6 & 7 faster.  (I am wondering though, can I train myself to go without fuel for longer periods of time?  Or is that unadvisable?  Hmmm...)

My fuel of choice this race via  ClifBar

Know your limits:  I told myself that I would push really hard through miles 8 & 9, but I didn't have enough in me to sustain a push that long.  Not to mention I completely forgot about running mile 10.  Instead, I should have stayed on pace through miles 8 & 9, and pushed hard at mile 10.  I possibly could have ran every mile sub-9:00, and finished with a better time.  It would also help if I learned how to do math.

via SparkPeople

Smile!: I'm making this a running goal, both in races and during my regular runs.  I try to smile as much as possible when I run (yes, to the point of looking like a crazed maniac) because it reminds me that I really do enjoy being out there torturing my body pushing my limits, and I feel that reminding myself of that makes me a better runner.  And its not just me.  Ultrarunner Krissy Moehler believes that too.

Smile!

What lessons have you learned from a race?

How do you develop your race strategies?  Through experience?  With a coach?  By the seat of your pants?

Game on!

Sorry I've been silent this week. It's been busy, plus I've been sulking since I haven't been able to run until today. It went well and I will still be running the GW Parkway Classic 10-miler tomorrow. Though the goal has now changed to "finishing without getting injured," so I will be running much slower than desired. Still, I will be so happy to be out there.

I saw a podiatrist this week and thought the appointment interesting for a slew of reasons. More on that later this week.

Right now I've got to turn in since I have to be up at 4:15. This race is kinda a logistical nightmare for us (more on this later too). I should have read the race details before signing up. That's what I get for being too eager. It will still be an adventure.

The weather is supposed to be in the low 50s, windy and rainy. I'm ready, even if I'm really not.

Race outfit.  

Water resistant jacket options: $30 or $0.25

Still Recovering

Yesterday I decided to take the day off.  Totally, completely, no workout.  Instead, I gave myself a heart attack:

Chili Mac'n'Cheese.  So bad for you.  So yum.

I ate that entire portion, and was so disgusted with myself at the end.  But it was oh so good.  I can't figure out how to rotate the image, so you'll have to rotate your computer screen.  Or your head.  That might be easier. 

I'm still hobbling around today, almost 4 days after my long run.  I'm concerned, so I've made an appointment with a podiatrist.  Hopefully this podiatrist will be better than the podiatrist that my husband went to see, who responded with incredulity to my husband's report of his recent run, "What?!  You ran seven miles?! With your feet?!??"  Ok, maybe he didn't say that last bit, but thats how my husband tells the story, and its so funny.  The podiatrist I am going to see has ran a marathon and handful of local races, plus she hiked Mt. Kilimanjaro with a broken foot.  I'm taking that to mean she's not afraid to push her boundaries, and not that she didn't know her foot was broken (despite all my husband's joking).

Hopefully this doc can tell me whats wrong.  I know what I did wrong--went too hard too soon--but I want to know what I injured, how long it will take to heal, and less importantly, if I can run my 10-mile race on Sunday.  Ok, maybe that last bit is the real reason I made an appointment...because I've already paid the fee and picked up the shirt!!!!  I don't want to DNS (do not start), but I'm bracing myself for the news that I will have to rest, rest, rest.  

And I find it so ironic that all of the podcasts I listened to today and all the blog posts I read have the same theme: Don't think you are superhuman.  Listen to your body and know when to pull back and know when to rest.  Ok, running gods!  I get it!  Please let me run again!!  

Le sigh.  Seriously though.  I do get it.  I hope I haven't done any major damage, but I am definitely taking it slower from here on out.  I recognize that I am not superhuman, even though I have the cape that suggests otherwise.  

Reality Check: Lessons Learned from a Long Run

I had an awesome run on Saturday...that actually left me feeling not so awesome.  On Saturday I ran 15.3 miles, which is the longest distance I have ever run.  My goal was 15 miles, and I'm proud that I accomplished it, and then some.  Problem is, I could barely walk after my run, and am still not comfortable on my feet more than 48 hours later.

I started feeling pain in my achilles tendon around mile 8, but nothing so bad that I had to stop.  It got progressively worse during the run, but I was determined to finish my 15 miles.  As soon as my brain registered that I had reached my goal, it sent a message to my foot saying, "Mission accomplished.  She needs to stop now," and my tendon promptly tightened and I wasn't able to run anymore.  I had to walk the mile back to my car.

It was during my return that my arches also starting hurting, particularly in my left foot.  I realized that my feet are not yet strong enough to run long distances in my minimalist shoes.  I pushed them too hard too soon, and they weren't too happy about it.  I should have iced them as soon as I got to my car, but for some reason, that important detail slipped my mind.

So is this really a bad run?  I set a personal best by running 15.3 miles, but I'm still paying for it more than two days later.  Did I do well or did I do poorly?  Was my awesome run really awesome, or not?

View of Lake N. from one of the trails

After spending a good part of yesterday trying to answer this question, I realized the answer is YES.  My run was awesome because I pushed myself farther than I ever have before, AND because this run taught me a lot.  My goal of running to become a better runner means I should really be asking the question: What did I learn from this run?  Because thats what this is all about: pushing my limits, but in a smart way.  This run provided me with great reality (aha!) moments and helpful reality checks:

Reality:  I CAN run 15 miles!  I felt great the whole time.  I was mentally engaged and loving every minute.

Reality check:  I should have given myself more time to adjust to my minimalist shoes.  I can do 10 miles, no problem, but I should have gone up to 12 miles rather than jumping immediately to 15 miles.

Perhaps I'm being punished by the running gods for my poor fashion taste?
Or for the fact that I tie my shoelaces like a 3-year old?

Reality:  I LOVE running in the morning.  Provided I can get my butt out the door, once I'm breathing that crisp, cold air, I am in total heaven.

Reality check: I am slower than I thought I would be at 10+ miles.  No big deal.  Just means I have to adjust my goal for the GW Classic 10 miler this weekend, from sub-9:00 to sub-9:15.

Reality:  I LOVE talking when running.  About everything and nothing.  I am a strong introvert, and have mastered the skill of standing awkwardly in the midst of any conversation.  I am horrible at small talk.  But get me running, and I will gab your ear off.  If no one is around, I will talk to myself.

Reality check: Transitioning from road to trail was much more challenging than I thought.  I ran the first 10 miles on paved surface and the last 5 miles on trail.  As soon as I stepped on to the trail after having been running on hard surface for almost 2 hours, my feet practically freaked out.  Every root felt super sharp (!?!), every rock felt like it was out to get me.  I think this drastic change is part of the reason why my feet hurt so much the next day.

Reality: I LOVE running and I AM a runner.

The "river" I need to "forge" on my run.  A few yards down I could just jump across,
but running across this log is so much more fun. :)

Obviously, I took yesterday off, and I will take today off from running too, focusing on core and doing yoga (or at least trying to; I am horrible at yoga).  Hopefully I can run again on Tuesday, but I'm going to play it by ear.  I really want to do well this Sunday, so if that means resting for most of the week, I will.  But at least you'll know why I'm cranky. ;)