Cross Training on the Cheap

My major focus for this month post-marathon is recovery and cross training. I’m including strength training in this since it’s something I need to kick up a couple notches, although I know some runners only consider cross training as other cardio activities.

Cross training can get expensive though, especially when you live in a city where fitness classes can easily range from $15-30 dollars per class. I already talked about how I was trying to pick more budget-friendly races, so I thought I’d share how I was keeping costs down with cross training also. After all, there are plenty of Christmas presents to buy, holiday happy hours to attend and plane tickets/gas money to shell out for this time of year, so saving a few bucks is always nice.

I can always count on a kick-butt workout from my favorite spin studio, Revolve. I saw a Facebook post on their page awhile ago about a work-trade program and decided to check it out. In exchange for helping out before and after certain classes, I get to ride that class free.

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It’s pretty simple, I show up early to help riders checking in with lockers and shoes, get the room reset/clean if there’s a class just ending and help newbie riders with setting up their bike. Then after getting a killer workout in I hang around, wipe down bikes, sort and clean shoes and make sure everything is ready for the next day or next class. There are a few others plus staff helping out, so it’s a quick and painless process. I did my first “shift” last week and really enjoyed it. I’m looking forward to getting in more rides like this! I’d highly suggest checking with your favorite gyms or studios to see if they offer something similar.

Awhile ago I did a post on a community class I took at Dancing Mind Yoga. It was a fun and intense workout and one I definitely wanted to try again. Well, just my luck, a Groupon came out recently offering an unlimited month of classes at the hot yoga studio for just $30! I just activated my month yesterday and look forward to telling you how my yoga adventure goes!

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I’ll be honest, it used to really bug me when I taught boot camps and people would only come when they had a Groupon or Living Social deal even if they really liked the class. From the other side though, I get it. During times when the budget is not as tight, I will certainly go back to places that I got great workouts at, but why not take advantage of the plentiful discounts available when you can? It’s a great way to try out new kinds of exercise and really mix things up too. Check Groupon, Living Social, Amazon Local and other daily deal sites for local fitness deals whenever you can!

Finally, moving on to strength training. I’m lucky enough to have a gym right in my apartment building I can use for free, but if that’s not available, you’re certainly not out of luck. I’m a huge proponent of strength exercises that require nothing more than your own body weight. Think push-ups, planks, lunges, squats, wall-sits and more. There’s no reason you can’t get a great strength workout in wherever you are. Check out this Runner’s World article listing essential strength exercises for runners – many of which don’t require equipment.

How do you cross train? Do you shop around for budget-friendly deals or stick to your favorite spot regardless of price?

Footprints: Monday Morning Recap

After an incredibly lazy/recovery week after the Marine Corps Marathon, I continued to take it pretty easy last week and actually still haven’t gone running. I hope to change that today, but I have gotten in a little bit of strength and cross training in.

Here’s the day-by-day breakdown of last week:

Monday: My version of P90X Ab Ripper and push-ups.

Tuesday: More P90X Abs and push-ups.

Wednesday: Again, P90X Ab Ripper and some push-ups. Are you starting to see a theme here?

Thursday: I mixed it up a little bit and added a great extended body ride at Revolve DC’s spin studio to my P90X Ab Ripper routine and push-ups.

Friday: Yet another day of P90X Ab Ripper and push-ups. Sorry if this is the most boring weekly recap I’ve ever written!

Saturday: I got in just part of my ab routine and some push-ups today before heading over to Revolve for a real ride.

Sunday: Rest Day. I did get some good motivation today though spending the morning cheering and volunteering at the Veterans Day 10k and the afternoon on my couch reading my latest issue of Runner’s World cover-to-cover.

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Resolution Check-In

It’s that time again for my monthly check in on my New Year’s Resolutions. I’ve been putting this one off since I didn’t hit my big goal of a BQ at MCM, and I have no plans of running another marathon before the end of the year. While I’m not going to give it another shot right away, I know I will eventually cross this off my list!

Last month’s big focus was drinking less soda. I did better than I have been doing and managed to go a couple days a week without grabbing a soda. I’m planning to keep working on this and add a few more days without it each week. Damn that fridge full of free soda just steps from my desk!!

Core strength and staying injury free were other resolutions I had this year. I continue to work on my core strength and also was smart enough to get myself in to the physical therapist last month to check out a problem before it became an injury.

With the year winding down, I’m turning this month’s focus to recovery and cross training. I want to get back into working out after my marathon by embracing yoga, spinning, the elliptical and the weight room. Of course, I’m sure there will be some running in there too, but overall it’s going to be a November filled with other activities.

dmyyoga

Are you still working towards those resolutions? How has your year gone so far?

 

What’s Next? Races on the Horizon

OK, I’m officially ending my pity party over not reaching my goal in my last race and setting some new ones. What better way could there be to get over it? While part of me would love to go right after that BQ again, I know mentally and physically I’m not ready for that.

Instead I’m going to focus on shorter, speedier races and a half marathon next March, which will be part of an Oiselle team meet up race weekend and all kinds of awesome.

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With the holidays approaching, a wedding/honeymoon next year, plus plenty of fun travel weekends for other weddings coming up, I’m trying to be a bit budget conscious about the money I spend on races. Fortunately, the DC Road Runners Club ($20 a year for membership) offers tons of free/very inexpensive races for members and Pacers gives out free entries for volunteer credits giving me a long list of local, budget-friendly options.

Here’s what I’ve got my eye on so far. Some may not happen, or will switch to races I volunteer at if I don’t recover as quickly as I hope to from the marathon, and others might get added. Let me know if there’s a race you think should be on my list!

  • Bread Run 10k – December 8 – This is race one of the DC Road Runners Snowball SeriesPrice: 1 loaf of home-baked bread. Seeing as I bake bread all the time, that’s an easy one for me. (They do note that it’s free for non-baking DCRR members.)
  • Fairfax Four Miler – December 31 – Assuming I’m in town, I hope to race this again this year. It was a really fun way to kick off my New Year’s Eve celebrations last year. Price: $40 or 3 volunteer credits
  • Al Lewis 10 Miler – January 4 – Another DCRR Snowball Series race. This one is more likely if I don’t run the Fairfax Four. Price: $5 for DCRR members
  • JFK 20k/MLK 5k – January 18 – I’m leaning toward the 5k of this DCRR Snowball Series race. Price: Free for DCRR members.
  • Love the Run You’re With 5k – February 9 – A Pacers race I had a blast at last year and would love to run again. Price: $40 or 3 volunteer credits
  • Burke Lake 12k – March 2 – This DCRR Snowball Series race could be a fun tune-up run before the Shamrock Half.
  • Shamrock Half Marathon – March 16 – This fast and flat half sounds like a blast and will be part of an Oiselle team meet-up meaning lots of running friends to race with and also cheer on in the full that weekend! Price: $100 by Dec. 31 plus travel to VA Beach.

What are your winter/early spring race plans? Anyone doing Turkey Trots or other holiday-themed races?

Moving Forward

In my Marine Corps Marathon recap I mentioned I’d be doing a post on what I thought went wrong. After playing it over in my head a million times since Sunday though, I have decided against it. Thinking of every little possible thing I could have done differently or done better, and continuing to beat myself up for it, won’t change my finish time from Sunday.

That doesn’t mean I’m going to just forget about it and not learn anything from it. There is always something to be learned from every race – good or bad. It just means that I don’t see the need to dissect every factor that could have impacted my race.

Instead I’m choosing to focus on things I can do moving forward to help me hit my goals in future races.

  • Stick to a strength training plan all the way through my training cycle.
  • Do my best to get enough sleep on a daily basis to help keep my immune system strong and fighting off colds.
  • Don’t change too many things up too close to race day.
  • Get more training runs in at or faster than goal pace.
  • Conversely, make sure I have enough easy runs that really are easy runs.
  • Find new shoes and make sure they work for me.

It all seems pretty simple. Now, time to put it into action!

Hopefully, this will be my smile at the end of my next race – not just at mile 1.5!

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What big lessons have you learned from racing that have helped you get better?

 

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

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.

IMG_3688I 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.

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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.

IMG_3739By 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!

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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.

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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.

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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.

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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.

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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

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

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.

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Marine Corps Marathon: The Expo

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.

expo2 expo1I 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!

expo4After grabbing my shirt, there were a handful of free samples you could grab before heading into the Brooks official merchandise area.

expo3The 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?

 

Aqua Jogging: Taking my Run to the Pool

If you’ve seen my recent posts, you know that I’ve been embracing a no-impact, running only at physical therapy as part of form drills approach for the last two weeks of marathon training.

After a couple days on the elliptical I needed something more. Don’t get me wrong, I think the elliptical is great for general fitness or people trying to lose weight with a nice low-impact exercise, but it just doesn’t give me the same cardio workout as running does. Enter water running.

Aqua Jog Belt

                        Aqua Jog Belt

My coach suggested getting to a pool for some water running so I could still get that same cardio workout without the impact of running outside or on the treadmill. The past few days I’ve gotten in my runs in in the water at Washington & Lee pool nearby my apartment.

The W&L pool actually has a “jogging well” (it’s the area by the stairs that can’t really be used as a full lap lane) and a whole bunch of aqua jog belts so I didn’t even have to bring my own from home. Yes, I own an aqua jog belt. I just can’t help myself from finding ways to look ridiculous in workout situations!

I absolutely love water running as a workout and am feeling a little bit better about not getting my regularly scheduled outdoor runs in the past few days. I might even add this in more regularly after the marathon too as a way to get extra mileage in without beating up my legs. I will definitely have to invest in a waterproof music player if I do that though!

Have you ever tried water running? How do you like it?

Footprints: Weekly Recap

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

            Army 10 Miler