Footprints: Weekly Workout Recap

Well I’m a bit behind with my usual Monday morning recap, but still wanted to fill you in on how week 2 of my Shamrock training went. Overall, it was a really good week of workouts although I have to do a better job of figuring out how to integrate my spin workouts into my run schedule. I always have good intentions of still running, but once I’ve finished spin I don’t quite have the same level of motivation. I think this is fine on my 3 mile easy run days, but I don’t want spin to replace any of my quality runs.

Here’s the day-by-day breakdown:

Monday: Spin Class – Real ride at Revolve.

Tuesday: I put in 3 easy miles on the treadmill followed by my P90X routine and a leg workout.

Wednesday: I ran the DC Road Runners Predictions & Resolutions 5k in Rosslyn along the Mt. Vernon Trail as a fun training run. It was definitely not close to being one of my speedier 5ks, but I had a blast and it was a beautiful day for a run!

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Thursday: Spin Class – extended body ride at Revolve.

Friday: I took my speed workout to the treadmill with 7X400 meter repeats followed by an abs and lower body workout.

Saturday: Spin Class – extended body ride at Revolve.

Sunday: I debated between my missed tempo run or my scheduled long run, but was really feeling the need to work on some speed so I went tempo run. It turned out to be a great decision and I rocked a 45-minute tempo run maxing out at roughly a 7:13 pace!

Fav Posts of 2013

With the year winding down, I took a look back at this year’s blog posts and wanted to share my favorites with you.

In the order they appeared…

  1. A Pizza Kind of Weekend – because it’s not always just about running and pizza is one of my favorite foods!

    Fresh out of the oven

    Fresh out of the oven

  2. Running Missteps – even after years of running, it’s good to remember that we can all fall into some rookie mistakes now and then.
  3. Birthday Fun – because it reminds me what a great b-day I had this year.
  4. Race Recap: Cherry Blossom 10 Miler – not only do I LOVE this race, but it was also one of my fastest and most successful races of the year making it a fun recap to relive.

    Smiling after hearing Ian call my name!

    Smiling after hearing Ian call my name!

  5. So Sad – because this was one of the most emotional posts I’ve written, and I still find what happened in Boston hard to believe.
  6. Book Review: Pre: The Story of America’s Greatest Running Legend, Steve Prefontaine – because I can’t believe it took me so long to finally read this book and because you should too if you haven’t read it yet!
  7. Race Recap: Such a Rush – the day I ran my first-ever track race and loved every second of it!SprintToTheFinish
  8. Engaged! – because this was my favorite thing about 2013!

    Celebratory Toast at Fireworks

    Celebratory Toast at Fireworks

  9. A Conversation with Bart Yasso – because I got to talk with Bart Yasso. Enough said.
  10. MCM Race Recap: BQ or Bust… Well, Not Exactly – while this race wasn’t at all what I expected I love the emotion that comes through in the recap and the understanding that a bad race isn’t the end of the world.

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Tell me what was your favorite post you wrote in 2013.

In Training: Shamrock Half Marathon

After almost two months of my no-plan-training-plan, I must say I’m very excited to be starting a regimented plan again. I know both my body and my mind needed the break as I was pretty burned out after an up and down year of racing. It also gave me the chance to get a whole lot of spinning and strength stuff in that I sometimes let slip when I’m running more often. Still, my motivation was pretty low so I just wasn’t getting out there and running nearly as much as I would have liked, so now it’s time to change that.

I’ll have my race calendar up soon, but my target spring race is the Virginia Beach Half Marathon that is part of the Shamrock Marathon weekend. It’s also the site of an Oiselle team meet-up, so I’m super pumped to get to fly fast with a bunch of my fellow birds!

I’m back to training on my own without a coach, so as usual I’ve been doing obsessive research into the best possible training plans for me for this race. I settled on my old favorite – the Hal Higdon Advanced Half plan. I’m a big fan of Hal’s plans and have had success with them in the past.

Hal Higdon Training Programs

 

While I have a goal of getting in as many of the planned workouts as possible, I also want to make sure I stay flexible. By that I mean a few things including being smart and knowing when my body might need a break as well as not missing out on group workouts/runs because it’s not the exact mileage I have on tap for the day.

In addition to my runs and strength training built into the plan, I’ll be spinning at Revolve when I can fit it in, stretching A LOT and becoming good friends with my foam roller!

I don’t have a goal time for the race yet, but I do have a PR in mind knowing it’s a very flat course. After I have a few more weeks of training under my belt I’ll have an update for you on my race goals.

Have you used the Hal Higdon plans before? How’d it work out for you? What other training plans do you like?

 

 

 

Resolution Check-In

During my mini hiatus from blogging last week, I missed my usual beginning-of-the-month resolution check-in. I swear I was just writing those resolutions and now the end of the year is just about here. Crazy!

I didn’t hit everything I was hoping for, but overall it was a pretty good year filled with a lot of fun races, a couple PRs and a couple more challenging ones!

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Last month my focus was cross training and recovery. I mixed it up a bit before starting up with the Runner’s World Run Streak on Thanksgiving giving myself just the break I needed. My legs feel completely recovered and strong, and ready to get back into racing.

For this month I’ll focus on strength training and slowly building my mileage again, so I’m ready to start a new training plan in late December for the Shamrock Half Marathon!

How did you do on your resolutions for 2013? Have you started thinking about 2014 yet?

Meeting a Running Idol

On Sunday I volunteered to help out at the U.S. National Road Racing Championships right here in Alexandria. The day started with a 5k followed by the 12k women’s championships and the 12k men’s championships and community race.

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I checked in at the volunteer tent at 5:30 in the dark and jumped at the chance when they asked a few of the volunteers to staff the elite/masters area. Shalene Flanagan, Abdi Abdirahman, Molly Huddle and more amazing runners were going to be there! Ahh! I also spotted Oiselle Haute Volee runner Caitlin Comfort!

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Naturally I was too nervous to go up and say anything to any of them – not to mention I didn’t want to mess with anyone’s pre-race prep, so instead I wandered around in awe and tried to do my assignment of keeping people who weren’t supposed to be in the VIP area out. I probably didn’t do a very good job of this, but I was a bit better at running checked bags to masters finishers after they crossed the line and worked their way through the finisher’s chute.

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It was such a cool day. I got a front row seat at the finish line to see Molly Huddle beat out Shalene Flanagan and set a world record in the process finishing in 37:50. Aaron Braun nearly broke an American record in the men’s race as he coasted to the finish in 34:28 waving to the crowd.

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To top it all off, Deena Kastor was at the race. It was her record that Molly broke. She holds the American records for the fastest marathon and half marathon among others and is one of my running idols! I was so excited to get to meet her and talk for a minute, and she graciously took the time to take a picture with me too totally making my day!

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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.

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

 

NYC Marathon Fun – Volunteering at Mile 22

I headed up to NYC this past weekend to give a little back to the sport that gives me so much. I signed up to volunteer at the 22 mile water stop for the NYC Marathon with a bunch of my Oiselle teammates. After a fun Saturday in Hoboken visiting my brother and his fiancée, I was up bright and early Sunday morning to make my way into the city.

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As usual, I had a bit of trouble figuring out the Subway system, but was able to take a fairly quick cab ride to my volunteer spot. I checked in, got a poncho and plastic gloves and met up with the other Oiselle ladies volunteering there. Most of them I only knew through twitter, so it was very fun to meet them in person, and not surprisingly they were all awesome.

We got a quick orientation from the volunteer leader. It’s amazing the things you don’t realize that go into race day. He went over set up and what to expect once things got rolling. Safety was the emphasis. He pointed out the closest medical tent, then talked about how to form a safety circle around a runner if someone were to drop, and asked anyone who was CPR certified to raise their hands. After thanking us all, we were off to work.

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I helped fill up water cups and stack them three rows high across the table to get ready for the onslaught of runners. After that, I enjoyed my front row seat to one incredibly cool marathon experience. The Marine Corps Marathon, which boasts finishers in the low 20,000s each year has always seemed HUGE to me. On Sunday, more than 50,000 runners set out to take on the five boroughs of NYC. Wow.

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The wheelchair and handcycle divisions came through first. I don’t usually see most of these racers after they take off, but wow they are impressive. Soon the elite women were making their way through mile 22. It was so cool to see the pace trucks coming and know the first runners were right behind them.

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These women were amazingly fierce and fast. It was so cool to see. I still can’t believe Priscah Jeptoo came away with the win – what a finish!

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Also, I want her abs!

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Not long after, another pace truck was coming through and we saw the elite men. Getting to see Geoffrey Mutai fly by up close on his way to his second straight NYCM victory was awesome. I couldn’t wait to see Meb come by, but of course had just put my camera away when he did, so I don’t have a shot of him. I know he didn’t have the race he wanted, but it was still so cool to see him and he is such an inspiration!

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Soon the everyday runners started pouring through and just kept coming and coming. There were so many volunteers and I was near the back, so I didn’t actually hand out that many cups of water.

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Still getting to cheer these runners on and see the determination and pain in their faces (or limps) as they passed us with four miles to go made for a great day. I yelled out for the runners who had names written on their shirts, cheered like crazy for random strangers and tried to pick people I knew running out of the crowd. So. Much. Fun. 

Congrats to everyone who raced NYCM Sunday! You are all amazing!

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?