MCM Race Recap: BQ or Bust…Well, Not Exactly

Posted on October 29, 2013 by Colleen Lerro

I set out this year with a BQ or bust racing mentality that all centered around one race – the Marine Corps Marathon. After coming just more than two minutes shy in my last attempt, I wanted to get there more than ever. The bombings at this year’s Boston Marathon only intensified that desire.

I didn’t get that goal on Sunday though. I wasn’t even close, instead running one of my slowest marathons in years. Was it a bust though?

I battled through one of the toughest training cycles I’ve had to date where I was sick multiple times and dealt with constant tight and sore calf muscles that landed me in physical therapy for the last two weeks of training. Still, I made it to the starting line on race day. Despite running through pain from very early on in the race, I crossed the finish line of my 10th marathon.

No, I definitely can’t call that a bust. I’m really proud of that accomplishment.

I’d be lying though if I said I wasn’t a bit disappointed and sad that I didn’t reach my goal. I’ll have more to come on what I think went wrong and where I’ll go from here, but for today’s post, I’ll stick to the race day recap.

After a good night’s sleep I popped up when my 5 a.m. alarm went off and started getting ready. I had my usual pre-race meal, body-glided up and packed all my fuel into my Oiselle distance shorts. After adding some throwaway layers on top, we were out the door and Ian dropped me off as close as possible to the Rosslyn metro.

I hopped right on a train and was quickly at the Pentagon stop. It was really crowded on the platform so I waited what seemed like forever (actually not that bad) to get up the escalator and exit the station. I was stuck right behind some guy throwing up into a bag though, which was a bit gross, but I kept reminding myself he had it much worse than I did. On my way out I ran into one of my Oiselle teammates. It was so awesome to meet Prianka and have someone to chat with and keep the nerves calm on our walk to the start area.

My parents stayed at the Hyatt just around the corner from the finish, so I’d left a bag with them and skipped past the bag check area to grab a spot in the bathroom line. Soon after I was warming up while watching a group of paratroopers make their way down to the ground with a giant American flag…love this race. Then I made my way to the start. It was already very crowded, but I got a spot about 10 feet behind the 3:35 pacer. I ditched my extra layers and soon was on the move at the sound of the starting gun.

The first mile was a lot of weaving until I finally just settled in as we turned up Lee Highway and made sure to keep the 3:35 pacer in my sights to stay on track. This was my first glimpse of my support crew – Mom, Dad and Ian – who were waiting with a sign to cheer me on and take pics. I ran by for a high five and headed up the hills. My pace felt easy and my calves which I’d had so much trouble with weren’t bothering me, however I could already feel my hamstrings tightening up at mile 2. I figured they would loosen up on the downhill and I’d be fine.

The early hills passed pretty quickly and we turned onto Spout Run to make our way back down. I love how you can hear the roar of the crowd as you near the end of this small stretch and get ready to turn and cross the Key Bridge. Another high five from my support crew and I was smiling my way over the bridge. The crowds on M Street were fantastic, but I could feel the tightness in my hammies was still there and was spreading to my quads.

By the time we turned down Wisconsin to make our way toward Rock Creek Parkway the 3: 35 pacer was already slipping away. How could this be happening so early I thought? I didn’t feel out of breath or at all winded, but I just couldn’t get my legs to go faster.

Despite not having a great day, I still standby my earlier statements that getting rid of the Canal Road portion of the race and bringing Rock Creek Parkway back was a great addition. This part of the course is beautiful and way less hilly than the old route.

By mile 7 the 3:45 pace group went gliding by me as if I were moving in slow motion. Ugh. Shortly after the turnaround on Rock Creek, I heard someone yell, “Go Oiselle!” This happened a handful of times throughout the day and really made a rough day so much better! Around mile 9 my right IT band and left ankle added themselves to the list of body parts that hurt. What is going on I kept thinking and it really hit me that today was going to be a much longer day than I had planned.

Soon I was on my way into Hains Point. This part of the course gets a bad rap, but really wasn’t all that bad this year I thought. Thanks to the picture perfect race weather, the wind that can be beyond brutal here was barely there. Also, passing the line of signs here with pictures of marines and the date they were killed in action was a humbling and inspiring experience. The strategically placed cheer squads along this section of the course provided a great boost as well.

It was also at this point that I met another Oiselle teammate. Brennan came running up to me and gave me a hug and some words of encouragement before passing by and continuing on to her first marathon finish!! This was enough to keep me going through the rest of Hains Point as the pain slowly started to get worse.

Around mile 15 my hips started aching too and I started to wonder how I was going to make it to the finish line like this. Thankfully the crowd support was great here as I made my way back up toward the Washington Monument from the Lincoln Memorial. Have I mentioned I love this race and all it’s amazing sights? I also knew my support crew was waiting for me just past mile 17 and I couldn’t wait to see them again.

As I ran up the Mall toward the Capitol Building I kept my eye out for the orange sign they were holding and let a big smile cross my face once I spotted them. A quick handoff with my Dad and I had a new water bottle to replace my empty one. At this part of the course, I’m always so thankful when we hit the Capitol and turn in front of it rather than going up and around like many of my training runs. That hill is brutal!

I quickly realized it was a bad idea to carry my smaller water bottle first, as having my 16-ouncer now felt like it weighed a TON. Luckily the fam had hurried across the Mall and saw me again at mile 19. I waved and dropped the bottle as I ran by. Thankfully without even saying anything they realized what was wrong and had the smaller one refilled for the next time I would see them.

There was no doubt I was hurting, but I’d come to grips with the fact that my goal was not going to happen today and coming up on mile 20 the end started to feel within reach. I passed the mile marker and came up on the infamous 14th Street Bridge.

In an instant everything nearly fell apart. The bottoms of my feet like most of my body hadn’t been feeling great today, but all of a sudden I felt a shot of pain up my left heel. Every time it hit the ground was excruciating. I hopped along trying not to curse too loudly as I grabbed the road divider for support and tried not to let my left heel touch the ground.

This is why I love runners. I can’t even tell you how many people asked if I was OK, patted me on the back, told me I could do it and offered me waters, Gu and assistance. You all are remarkable as I’m sure no one was feeling super good at this point of the race, so thank you. Thankfully though, the pain started to dull after a quarter to a half mile of this that felt more like 20, and I was able to put weight on my foot again and resume my run to the finish. It was more of a shuffle by this point though as I could barely even lift my feet over cups strewn on the ground as I passed through water stops for the rest of the race.

Finally, I would “Beat the Bridge” and make my way into Crystal City. This is another area with great crowd support pushing you closer to the finish. It was around this point that my ego would take a bit of a hit. I was passed and eventually beaten by a a Dunkin Donuts cup, the Chick Fil A cows and a dragon. Awesome.

As Crystal City was coming to an end I kept my hopes up that I would see my support crew one more time. Depending on how the metro worked out, they were going to try to catch me at about 23.5. Again I spotted that orange sign my Mom was holding high and couldn’t be happier. Ian was still snapping away with the camera and my Dad held up my smaller water bottle. I ran over to grab it, yelled that I loved them and continued on my way so incredibly thankful for such amazingly supportive people in my life.

I worked my way back by the Pentagon where crowd support waned, but Marines loudly cheered us on and told myself to just keep putting one foot in front of the other for the last two miles. I have never wanted a marathon to be over so badly in my life. I ran back through the start line and heard people yelling less than a mile and a half to go. Oh. Thank. God.

I could hear the crowd before I could see them as I made my way toward the final stretch. Despite the cruel, cruel hill up to the finish line, I have always loved the finish experience of this race. With Arlington Cemetery just to your left and thousands of people cheering wildly, you feel like a rock star as you climb the last hill and turn towards the finish line just before the Iwo Jima Memorial.

I put my head down and summoned every last bit of energy I had to push up that hill and run to that finish line. I crossed the line and felt relieved. My finish time was 4:12:41.

If I’m being honest I didn’t smile when it was over or get my picture taken in front of Iwo Jima like after my last two MCM’s. I just took my medal, thanked the Marines and was happy it was over – but I wasn’t really happy at all. I fought back tears and plodded my way through the finisher’s area trying to thank as many of the Marines as possible.

It seemed like an endless walk to the entrance of my old apartment where I knew my support crew was waiting. Once I saw them I finally smiled and gladly accepted their hugs despite how gross I must have been at that point. Now I was done.

A disappointment to ~~walk~~ hobble away missing my goal by so much for sure, but I’m so very glad I didn’t give up. Ten marathons is certainly something to smile about.

If you made it all the way to the end of this ridiculously long post, thanks for reading through all of my rambling thoughts. How did your weekend racing go? How do you bounce back after falling short on a goal race?

Footprints Weekly Recap

Posted on October 28, 2013 by Colleen Lerro

Well, last week was the big week…the Marine Corps Marathon.

Here’s the day-by-day breakdown of my week leading up to yesterday’s race…

Monday: Physical Therapy. 45-minute pool run with about 35 minutes at tempo effort.

Tuesday: 30-minute pool run with 25 at tempo effort. Core workout.

Aqua Jog Belt

Wednesday: Physical Therapy.

Thursday: Rest. I also visited the Expo Thursday night to get my packet.

Friday: Last physical therapy appointment – very light massage and dynamic stretching.

Saturday: One mile shake out run followed by a dynamic stretch routine. I felt awesome and was feeling so positive about Sunday.

Sunday: The wheels fell off a bit and everything (but my calves which I spent the last two weeks working on in PT) felt awful. I missed my time goal by a whole heck of a lot, but was really proud I was able to pull myself together and keep going through the pain to cross the line in 4:12:41. Full recap and pictures coming soon.

Marine Corps Marathon: The Expo

Posted on October 25, 2013 by Colleen Lerro

Things are getting real! I made it over to the D.C. Armory for the Marine Corps Marathon Expo last night. Other than a few wrong turns on the way to the expo that made it a much longer trip than it should have been, things went very smoothly.

The Marines have this one down to a science, so I was in and out of the tent to pick up my bib in just a few minutes. After going through another round of security (first one was to get into the tent to grab my bib) I made my way into the armory and it was time to explore!

I made Ian take some silly pictures of me when we first walked in.

I cannot wait till I have The Iwo in my sights on Sunday and am getting my picture snapped in front of it with my finisher’s medal. Does anyone know how I could just fast forward to that part of things?!?

After that I picked up my shirt and for the first time of my three MCM’s I will actually wear this one and not just keep it as a souvenir. Don’t get me wrong, the bright red and mustard yellow cotton unisex mock turtle necks in the bin under my bed do hold a special place in my heart…they just don’t get worn very often (read ever). This year they unveiled newer technical long sleeve shirts that look a whole lot better and might actually get me to “rock the mock” as they like to say! Kudos to MCM on making this change!

After grabbing my shirt, there were a handful of free samples you could grab before heading into the Brooks official merchandise area.

The lines were really long so I didn’t end up getting anything, but I may try to find my way back there before it closes. My only complaint about the gear was the sheer amount of pink women’s MCM gear. I like pink as much as the next girl, but it doesn’t seem to fit with this race in my mind, and I also get frustrated when people think all you have to do to sell gear to women is slap some pink on it. Regardless there was still a lot of good stuff!

I also wanted to get a new pint glass for this year to go with the one I have from 2011, but didn’t see any. I very easily could have just missed them though. If you were there and saw them, let me know!

I wish I had more time to explore the booths, but we were there pretty close to closing time and hadn’t eaten dinner yet, so I moved through pretty quickly checking out all the different running gear and goodies. I did stop by the Clif Bar booth to pick up my 3:35 pace band!

All in all, it was a pretty great expo and I left feeling motivated and excited for race day!

Are you racing MCM? How was your expo experience? Are you a fan of large race expos?

Marine Corps Marathon Course Preview and Race Strategy

Posted on October 24, 2013 by Colleen Lerro

Three more days! Yikes! The Marine Corps Marathon is almost here. Having run this marathon twice before and being lucky enough to do many of my training runs along the course, I feel like I know every inch of it.

Sometimes knowing what’s ahead is good. Think the rush from the crowd as you run the final stretch down 110. Other times I wish I didn’t know what was just around the bend. Think that final hill up to the finish line.

Here’s my advice and a preview of the course for first timers.

As the race starts adrenaline kicks in and emotions run high. Remember to keep your breathing in check and don’t go out too hard as you head up Lee Highway. The good news is you get to come back down along Spout Run before heading over the Key Bridge and onto M street in Georgetown. M Street should be loud and lined with fans so feed off of their energy as you get ready to turn down Wisconsin and loop onto Rock Creek Parkway.

Rock Creek is back after several years absent from the course and I for one am very excited about this. I wrote about the course change in an earlier post if you want to check that out. This stretch has a slight incline, but it’s really beautiful and a great addition in my mind.

The next big challenge is Hains Point. I’ve written often about my love-hate relationship with this stretch that has been a part of so many of my races this past year including the Cherry Blossom 10 Miler, Nike D.C. Women’s Half and the Navy Air Force Half Marathon. The crowds can be sparse and the winds can be brutal, but as of now anyways, the forecast looks to be in our favor. If it is windy, try to tuck in behind another runner or a group. If you start to feel the lack of crowd support, let yourself enjoy the views of the water. It’ll be over in just a couple miles and you’ll be on your way to miles 15 and 16.

Soon you’ll be gliding (or hobbling – whatever it takes) past the monuments. Take it all in as you approach the Capitol Building – it really is a special view and so much history. You’ll see a big hill ahead by the Capitol, but don’t worry, the course turns just before sending you up and brings you along the Reflecting Pool before heading back down the other side of the Mall. Also, photographers are usually ready and waiting to take your picture here with the Capitol in the background, so get your race face ready.

Screenshot of the course map from the MCM website

Course map screenshot from the MCM website

Next the course turns cruel again as you try to “Beat the Bridge” crossing 14th Street Bridge back into Arlington. Crowd support wanes again. The bridge seems to go on forever. There’s no getting around this, but don’t let it get you down. Fight it. Summon up all the mental energy you can and keep yourself going through mile 20 and 21 along the bridge.

Once you cross the bridge and enter Crystal City the crowds will be back and you’ll start to feel like the end is finally near. Dunkin Donuts is usually stationed around here handing out munchkins. I remember thinking this sounded awesome before the race, but then wanting to throw up just at the sight of them during the actual race, so I passed by without enjoying one.

The Crystal City portion is slightly different than the last time I ran when it was an out and back on Crystal Drive. Instead you do more of a rectangular loop heading down Crystal Drive, turning right on 23rd and taking another right back on S. Clark St. toward the final stretch.

You’ll pass the Pentagon including the 9-11 Memorial and make your way back to 110 along Arlington National Cemetery. No matter how bad you’re hurting, seeing this here and knowing what kind of sacrifice so many people made for this country will help propel you to the finish.

The energy and excitement boils over as the cheers from the crowd get louder and louder as you run the last half mile. The final point two takes you up a cruel hill toward the Iwo Jima Memorial and the finish line. This is your last test until you become a marathon finisher and receive your medal.

Iwo Jima Memorial just beyond the trees

My biggest advice if this is your first marathon or first time running MCM can really apply to any race…smile at the crowds, thank the volunteers, make friends with other runners and enjoy the heck out of it!

Army Ten Miler: View From the Sidelines

Posted on October 24, 2013 by Colleen Lerro

On Sunday, I did a bit of a role reversal. I went out and cheered runners on in the Army Ten Miler rather than racing myself. I had a blast, but boy do I have a whole new level of respect for fans trying to pick out their runners among the crowd in large races.

I knew a handful of runners including friends that live in the area, an Oiselle teammate (who unfortunately I didn’t spot), bloggers that I follow (Congrats Ashley on a great race!), and my future sister-in-law Adrienne (her 1st race longer than a 5k!) and her sister Courtney. I printed out a course map and a list of starting times for the different waves to carry with me and help me plot out a plan for watching the race.

I woke up bright and early Sunday – something usually only reserved for my own race days – and got ready for the day. I took a bikeshare bike from Court House to Rosslyn where I walked down to Rt. 110 to see the runners between the 1 and 2 mile mark as they looped by Arlington Cemetery up toward Memorial Bridge. I made it in time to see the Wounded Warriors come through first – so inspiring – followed by the race leaders.

I’ve run some pretty large races over the years, but seeing the waves and waves of people running was unbelievable. Granted I was at an early spot in the race, but seriously it was elbow to elbow and never let up for the 40 or so minutes I was there.

After spotting Adrienne and Courtney and cheering them on I made my way back to the Rosslyn metro – with a quick hot chocolate stop at Starbucks first. It’s not nearly as warm watching a race as it is running one!

I got off at the Smithsonian Metro and met up with another Oiselle teammate to cheer on runners near the turnaround on Independence Ave. Unfortunately I missed everyone I knew at this point. I’m not sure if my hot chocolate stop made me get there a few minutes too late or if I just missed them in the crowd, but I still tried to offer encouragement to as many runners going by as I could! I’m really glad I made it out and had a lot of fun being on the other side of things for a change.

I also spotted this during the day making me super pumped for MCM…

Footprints: Weekly Recap

Posted on October 22, 2013 by Colleen Lerro

OK, so I’m very late with my usual Monday morning recap again thanks to a busy, fun-filled weekend that I’ll fill you in on more in a later post. Getting right to it though, last week was mostly filled with PT appointments and non-impact training so I’ll be good to go Sunday for the Marine Corps Marathon. You can read more about my proactive PT plan here if you missed it.

Here’s the day-by-day breakdown…

Monday: Physical therapy session which included some treadmill running, dynamic stretches and soft-tissue work.

Tuesday: 6-mile easy run along the Custis and W&OD Trails to my PT appointment so they could get a look when my calves were more flared up, which usually starts right around mile 5 or so. PT included a run analysis, drills, stretching and soft-tissue work.

Wednesday: Today was a rest day, but included lots of stretches and exercises I got at PT.

Thursday: I was back up to PT after work Thursday night for some more run drills, dynamic stretches and even more soft-tissue work. I WILL get those knots out before MCM!

Friday: I spent 35 minutes on the elliptical at the same intensity I would have done my run today so I can try to keep the same level of fitness without the impact. This way I won’t undo all the soft-tissue work I’m getting done at PT. I finished up with core work, PT exercises and stretching.

Saturday: Today was a repeat of Friday except with 45 minutes on the elliptical before getting into core, PT exercises and stretching.

Sunday: In a reversal of my usual role, I spent this morning biking and walking all over town to cheer on friends in the Army 10 Miler. I started in-between the 1 and 2 mile markers near Arlington Cemetery and could not get over how many people run this race!

Army 10 Miler

Proactive PT

Posted on October 18, 2013 by Colleen Lerro

If you’ve been to my blog over the last couple months, you may have noticed a theme of on and off calf tightness and pain. Despite plenty of stretching, icing and rolling I couldn’t seem to make it really go away. It would start feeling better, but then strike again forcing me to take extra rest days, cut a long run short or just be a small annoyance along the run.

After running through pain for way too long and landing myself in some pretty serious physical therapy last year forcing me to defer my entry for the Marine Corps Marathon, I decided to be proactive this time and not let it turn into a serious injury. I believe they call this learning!

I got myself an appointment to see my doctor and a referral to Fast Track Physical Therapy out at the Endurance Athlete Center in Falls Church. I love this place – they work wonders and understand athletes. I met with Kerri on Monday for my first session, explained to her my issues and after an assessment she talked me through what we could do to get me in the best possible shape for a successful marathon in two weeks. (Just about one week now…eek!)

She immediately noticed my limited ankle mobility after having me attempt a squat, which was later confirmed when she measured my dorsiflexion for each foot (ability to pull the foot upward) at five degrees. Normal is about 20 degrees. She also found some serious knots while doing soft tissue work. Ouch! I did my best not to yelp while lying on the table for this.

For Tuesday’s appointment we planned that I would run there – 6 miles – so she could rule out something more serious like compartment syndrome and confirm it was just calf strains. This would be my last run before race day. I’d come back for another session Thursday and three next week where I would do some running drills to work on my form and more soft tissue work. Aside from that, the rest of the my workouts will be on the elliptical or water running along with a set of exercises and stretches to loosen me up. (Only having slight panic attacks about this!)

Old picture…but this is one I’ll be doing a lot more of until race day.

Calf Stretch – Knee Straight

On Tuesday we did a video run analysis and I could immediately pinpoint some of my issues before Kerri even started to break things down. I’m getting airtime mid stride – full on both feet off the ground at the same time…talk about inefficient. I’m landing way out in front of my body and practically on my toes. I’ve always been a mid-foot striker, but now I’m up on my forefoot and barely touching my heel to the ground making my calves push me through my runs rather than pulling my legs through with my glutes. We even noticed that hip drop that gave me so many problems last year creeping back in. Thankfully it was nowhere near what it was last year, but still disappointing given how hard I worked to get rid of that.

Retooling my entire running form in the final two weeks before my goal marathon would be difficult and would likely turn me into a headcase during the race. Instead we’re focusing on a few small things and practicing them at each session. I’m working on shortening my stride, staying off my toes so I land on my midfoot instead and RELAXING. As I try to change things I keep tightening up my feet and calves causing even more stress. She suggested checking in with myself each time I pass a mile marker as a good way to make sure I’m on the right track.

Once race day is over we can work on addressing some of the other issues and I might have to give up my beloved Newtons, but until then I’m going to keep it simple and avoid impact so I’m ready to go on race day. Here I come Marine Corps Marathon! (By the way, super relieved it’s still on!)

From MCM’s Facebook Page today making my day…

#WeAreOn

The taper is always tough, but without being able to run it’s definitely a test of my mental strength to stay confident.

I’d love to hear from you if you’ve ever had to substitute other exercises for running during your taper. How’d it go?

Hope everyone is having a great fall marathon season!

Acumen Race for a Cause 8k Race Recap

Posted on October 15, 2013 by Colleen Lerro

I set a new 8k PR on Sunday! By a lot. Granted I haven’t run a ton of 8ks, but still, like last weekend’s successful long run, this came at a time in my training where I really needed it providing another confidence boost heading into the Marine Corps Marathon.

I was looking for an 8 or 10k this weekend at the suggestion of my coach and ended up choosing the Acumen Race for a Cause for a couple reasons. The top reason being proximity. Like the Clarendon Day Double, the start/finish line was walkable from my apartment and the course took me right through my neighborhood. It was also run by Potomac River Runners and they’ve always done a good job with any race I’ve done through them in the past. Finally, it seemed like a really cool concept for a charity race. During the last four years Acumen solution has distributed more than $415,000 and you actually got to choose from a list of ten local nonprofits what charity you wanted your registration fee to support.

I woke up early Sunday, ate a piece of toast and a banana, and for the second time got to put on my awesome Team Oiselle singlet. Ian grabbed his camera and a rain jacket since it seriously rained nonstop all last week and weekend. Sunday was really just a light drizzle and about 60 degrees, so it was almost pleasant out after the week of downpours. We were out the door at 7 for about a 30-minute walk to the start. I got a great warm-up in and handed over my hoodie to Ian before he headed off to stake out a spot along the course to cheer me on and take some pics.

It was a bit windy, but otherwise race conditions looked to be pretty good. Aside from being annoyed with a group of Marymount lacrosse players who showed zero respect during the national anthem, I was in the zone and ready to go. I accidentally hit the start/stop button twice on my garmin when we got going, but noticed about 10-20 seconds in so I was able to start it again and wasn’t too far off.

We headed down Quincy Street and quickly onto Wilson Blvd. for the first mile. I started relatively close to the front so I was able to run freely without any overcrowding issues. After a turn onto 10th for a quick stretch we spent the bulk of the race on Washington Blvd. There was slight downhill on mile 2 that would haunt me on my way back, but otherwise it was relatively flat/gently rolling through the turnaround at Columbia Pike when we hit the 2.5 mile mark.

Speedsters Up Front

I went out a bit harder than I planned to running miles 1 and 2 closer to my 5k pace and eased up slightly on mile 3. I felt strong through 3 and then paid for it on 4, especially when I hit that little uphill. I got a second wind though and ramped it back for mile 5 trying to push for a sub-38 finish. The last mile seemed to fly by and I kicked it into an even higher gear after making the final turn on to Quincy for the last stretch.

I pushed to the finish line and came oh-so-close to sub-38 crossing the line in 38:03. Roughly 20 seconds a mile faster than my previous 8k PR of 39:42, I was pumped! It was good enough for 7th in my age group and 24th out of 315 women!

This was a really well organized, fun, smaller race that I would definitely do again. Ian and I walked around the corner to Panera for breakfast before making the trek back home and I enjoyed a bagel with cream cheese and a hot chocolate. Not a bad Sunday morning!

How did your weekend racing and running go?

20 Treadmill Miles Later…It’s Taper Time

Posted on October 9, 2013 by Colleen Lerro

My weekend long run got bumped to Monday and lack of daylight hours after work plus major storm warnings for the D.C. area meant I was going to have to take my long run to the dreadmill. I’ve done 20 miles on a treadmill before, but it’s been awhile and there is just something daunting about having to run in place for that long.

My hopes of getting the one treadmill in front of the TV were instantly dashed when I walked into my little apartment gym and saw someone already running on it. Instead I opted for one with a window view, which sounds much nicer than it is. Since the gym is in the basement, the window has a bit of light sneaking through, but the view is of a concrete wall. This was going to be a mental challenge for sure.

I had an idea in my head based on my plan of how this run would work out and it was going to include 8 miles at a faster pace. The first 6 were early in the run and wouldn’t be an issue, but I was a bit worried about the two I had planned for later in the run.

I got myself set-up with a water bottle in the right cup holder, a towel draped over the top of the treadmill and a bunch of baggies filled with Honey Stinger bites in the left cup holder. There was no turning back now. While I no longer listen to music for outdoor runs, I still depend on the tunes for most treadmill runs, so I popped my ear buds in and hit play on my old standby long-run playlist. Here goes nothing I thought!

I set the incline to 1.0 and started out with 2 miles at an easy 8:57 pace. I bumped it up to 7:53 for the next six miles and felt really strong all the way through them. It still felt easy. I let myself smile for a minute, but remembered I still had a long way to go.

I settled back into my easy 8:57 pace, which now felt even easier and grinded that out for the next 7 miles. My calves, which have been bothering me lately, started to tighten up and feel a little pain around mile 13 or so, but nothing that really hurt or made me want to stop. I bumped the pace up to 7:53 again for mile 16 before hopping off the treadmill for a quick minute to refill my water.

For mile 17 and 18 I dropped back down to my 8:57 pace before adding in one more speedy 7:53 mile and ending with a final cool down mile back at 8:57. This time I didn’t stop myself from grinning. I felt good. Really good. Like I could have kept running good.

I’ve had a really tough training cycle and have been lacking in confidence lately, so I needed this big time. Now I head into my taper and can focus on race day with a bit more confidence and a bit less doubt.

It’s hard to believe Marine Corps Marathon will be here so soon, but I can’t wait! In just a few weeks I’ll be at the start line and will probably think to myself – here goes nothing!

How did all of your weekend long runs go? Any races coming up soon?

A Double Dip: Clarendon Day Race Recap

Posted on October 1, 2013 by Colleen Lerro

On Saturday, I ran the Pacers Clarendon Day 5k and 10k. I was one of 240 crazy runners who took on the Double challenge and ran both races. Two races back-to-back – a racing first for me – and it was a blast!

I was coming off a tough week of training, but was feeling good after a rest day on Friday and knowing that the majority of the courses would be down the Wilson Blvd. hill I’ve run up so many times at the end of training runs to get home. Each race started in Clarendon by Whitlows and finished by the Rosslyn metro with an out and back out on 110 to Memorial Bridge for the 5k and near the Pentagon for the 10k. The challenge comes in having to hike back up the hill in between races to make it in time for the second race.

The start line was only a 15-minute walk from my place, so I didn’t have to get up quite as early as usual on race day – always a good thing! I made Ian start his photographer duties early since I was really excited to be sporting my Oiselle singlet for the first time.

After walking to the start I went through my dynamic warm-up and made my way to the starting line. I met fellow Oiselle teammate Courtney near the start and it was awesome seeing her along the course and cheering each other on. The weather was perfect – sunny and 50s at the start.

I had it in my mind that I could definitely PR and maybe go sub-21 with the downhill start. Things started off well. I new the first mile would be fast heading down that hill, but I kept it controlled and ran it in 6:30. I hit my goal pace of 6:46 during the second mile and was feeling like I really had a shot at sub-21. The flatter final mile and slightly uphill .1 to the finish got the best of me though, making for a much slower third mile. I crossed the line in 21:59 though making it my first sub-22 5k in a year and a half.

Right about this point I was starting to regret signing up for the double as I began my trek back up the hill to the start on dead legs. Ian and I had missed each other along the course, but I found him on my way back up brightening my mood. I had about 10 minutes to spare once I reached the top of the hill so I tried to stay in the sun and keep warm now that I was sweaty and chilled. I probably should have ditched the arm warmers before the 10k, but they were keeping me warm while I waited and while I got warm during the second race, I didn’t feel like I was overheating.

Before I knew it, the second race was underway. My plan was to just run the 10k after racing the 5k, but to keep my PR of 48:40 in the back of my mind – meaning maintaining roughly a 7:50 pace. I knew I would have to hold back in the first mile and not get caught up in the excitement of the start, especially after just going out at 5k pace an hour earlier. I hit mile one right on track at 7:51 and continued down the hill. I passed the finish line street to my left and headed towards the out and back on 110 and the mile 2 marker as the road started to flatten out. I hit mile 2 quicker than expected in 7:27.

I started to think I could steal a PR on the 10k, but still slowed myself down a little to avoid burning out early. Mile three was right on pace again at 7:52. I was feeling really good on mile four and passing a lot of people. I kept hoping the turn-around would be soon though and wishing I’d run the longer race first. Logistically I know that would be a nightmare, but it would’ve been easier on my mind for sure. Still mile four came in right where I wanted at 7:53.

Mile five was a bit tougher and I could feel my legs begging for a break. I wasn’t passing people anymore and I hit the mile marker in 7:59. Thanks to the quick second mile though, I still thought I had a chance at that PR. I picked it up for the final mile and smiled as I ran past the finish area for the Marine Corps Marathon knowing the next time I’ll be running there I’ll be just a short burst from the finish! I started passing people again and hit mile six in 7:52.

Ian spotted me along the final .2 uphill to the finish this time and got a bunch of great shots. I heard him cheer for me and made my final burst to the finish. I actually hadn’t looked at the watch at mile six so I was just hoping I could eek out a PR. I didn’t quite make it finishing in 49 flat, but I’ll take it considering I was only 20 seconds off and the last one didn’t come right after a 5k!

My combined time for the two races was 1:10:59 – good for 62nd overall and 4th in my age group!

I enjoyed a post-race meet up with Courtney and another Oiselle Volee teammate, Stephanie, who volunteered at the finish line Saturday before crushing it in her 20-mile race on Sunday!

Photo courtesy of Stephanie!

All in all it was another great Pacers race!

The only negative that I feel I have to mention I didn’t find out about until after the race. Ian saw someone drop two backpacks on the ground a block from the finish line and walk away. He tried to alert security, but everyone just seemed to blow it off and no one looked into it. Maybe everyone involved with the race including security knew what it was or who left them, but it would have been nice if they explained that to him. Obviously nothing happened and all was good, so it wasn’t an issue, but it seems like there could have been a better response.

Notice backpacks to the right – they didn’t belong to the man with the stroller. The guy who dropped them picked them up about 20 minutes later.

heart & sole

Category Archives: D.C.