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

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?

Footprints: Monday Morning Recap

Posted on October 14, 2013 by Colleen Lerro

Last week started and finished strong with a great long run and a new 8k PR. I had a few extra recovery days then planned during the week, but all in all felt really good about all of the workouts I got in. Less than two weeks till marathon day!

Here’s the day-by-day breakdown:

Monday: After missing out on my long run over the weekend I put in a great, confidence-boosting 20-miler on the treadmill.

Tuesday: Strength workout – main focus on upper body and core.

Wednesday: Rest Day

Thursday: Unplanned rest day – turned my early alarm off even though I had plans after work.

Friday: I went back to the treadmill for hill repeats. After a mile warm-up I did 6 hill repeats between 3.0 and 4.0 inclines starting at an 8-minute pace and working my way down to a 7:30 pace before cooling down for a mile and wrapping up with a core workout.

Saturday: After 10 easy minutes on the treadmill I put in 30 minutes on the elliptical and a quick core workout followed by lots of stretching so I’d be good to go on Sunday morning.

Sunday: Race day! I crushed my 8k PR with a 38:03 finish at the Acumen Race for a Cause 8k. Full recap coming tomorrow!

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?

Resolution Check-In

Posted on October 2, 2013 by Colleen Lerro

And just like that…it’s October. I can’t even believe my marathon month is here. Commence freaking out now!

I’ve made it a point this year to look back on my New Year’s Resolutions each month so that I don’t let myself forget about them. I also pick one thing each month that I’m going to focus on to help me reach those resolutions/goals. Last month I turned my focus back to core workouts after letting them slip a bit. I did a great job getting back on track with these and will continue to do so throughout the next month as I get ready for Marine Corps Marathon.

This month my big focus will be back on drinking less soda. The fridge full of free soda just steps from my desk is killing me! I only have one can a day, but still, I don’t need to be drinking soda every day! Most times I just drink it out of habit, so I’m going to try make myself do something else whenever I hit that point in the afternoon that I start craving caffeine. I drink a ton of water so sometimes I get bored and just want some taste, so I’m also keeping my desk stocked with Nuun and Crystal Light type drinks.

Staying healthy this year was another important goal. I’ve been doing a great job maintaining my stretching, rolling and icing routine, but have had some aches and pains creep in especially with my calf muscles. I don’t think it’s anything serious, but I’m going to be proactive and get things checked out early this time instead of waiting for it to become something serious that puts me on the sidelines. Learning. 🙂

Butterfly Stretch

My biggest resolution/goal for this year is a Boston Qualifying time. I’m admittedly not as confident about this as I was during the first half of the year, which I hate. Initially I thought I could crush the BQ time I needed and shoot for a time in the 3:20s, but I’ve had a tougher than expected training cycle and that doesn’t seem possible to go for. Still, I’m shooting for that sub-3:35 time I need to BQ, and will run my heart out at MCM at the end of the month trying to get it.

How are your resolutions going this year?

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: Races