It's Getting Hot Out Here...

It's summertime....well almost summertime.  Who really can tell the difference out here in the desert?  The calendar may still say it's spring, but with temperatures topping 100 degrees more often than not now, I'd say summer is in full swing.  (At least I say that now.  Wait until July and August when it's well over 110 most of the time).

Though it might be tempting, higher temperatures don't mean taking a break from running.  They just mean you have to run smarter.  So, in this post, I thought I'd talk about 4 things I currently love for my summer running.

But first, I want to recap an opportunity to roll with my homie this week - yep, Baby K (not so baby anymore) was back in the jogging stroller for a SW29 workout on Wednesday.  It's so rare that this little one is willing to sit in a stroller for a whole workout anymore, so I took advantage.

For days, Baby K had been asking to stay home from daycare with mama and do what I do during the day (though I'm pretty sure that didn't include wanting to do my work with me).  I finally let him stay home for a day with mama, to include a run, albeit one that was billed as an "endurance run".

So, I packed up the water bottles and snacks to stash in the stroller, put on breathable clothes for both of us, and strolled to the start...on what would be the HOTTEST day of the week (with a high of 105).  After slathering enough sunscreen on for a football team, we headed out for a four mile out and back.  (We were told to cut back to 30 minutes because of the heat, but I really had a bare minimum number of miles I needed for my mental plan).

I will tell you, it was a hot run.  Not only was it hot, I was pushing the jogging stroller for the first time in months.  The route seemed only to go up, and no matter how much water I drank, it didn't seem like enough. 

At the two mile mark, Baby K and I were completely on our own, with everybody else having turned back at least half a mile earlier.  It was a mental challenge to push through the waves of heat rolling over our bodies, oh and also that slight head wind on the way back that seemed to push back against the hood of the stroller creating more resistance. 

We finished, though it wasn't pretty.  Baby K has had his fill of running for a little while.  And, we even found more water to quench our thirst back at the finish.  All in all, it wasn't as bad with hind sight as it was while struggling through it.  That said, I'm going to stick to early morning runs or the treadmill on future days this hot.

Back to the things I'm loving right now (I am receiving no compensation for the rave reviews you'll see below).


Banana Boat Sport CoolZone sunscreen - Out here in the desert, the sun beats down like no where else.  Literally, it can feel like your skin is being seared.  That makes sunscreen an essential, especially with red hair and fair skin.  This sunscreen goes on easy and always cools the skin, so it feels awesome reapplying every 45-60 minutes.

SaltStick Fastchew Tabs in Tart Orange - During the hot summer months, as you're sweating buckets, replenishing electrolytes is almost as important as drinking plenty of water.  I used o take the type of salt or electrolyte tabs that you had to swallow with water.  Then I discovered these little gems.  So easy to take, not chalky, and they don't leave an awkward after taste.  Bonus, shortly after chewing a tab, I tend to feel my energy soar again. 

Fitletic Water Belt - Sure, there are lots of hydration options for every runner type.  For me, for summer runs 5-12 miles, I chose the Fitletic hydration belt.  It holds two water bottles (8 oz each) on parts of the waist that don't interrupt my running form, has loops for your mid-run nutrition, and tabs to hold your race bib.  My favorite part is the flat zipper compartment with a slot for your id and also large enough to hold an iPhone in a case, plus my roll of SaltStick tabs.

Skin Slick - This is a new addition to my running bag.  I've been a devotee of body glide for a long time, going through tubes and tubes every season.  Recently I discover the Skin Slick, which is a newer anti-chafe topical that comes in an aerosol can.  It's easy to apply, and you don't have to touch the skin.  Why is that important?  Well, I'll never forget the night before a race once when a good friend learned that her husband had borrowed her body glide for a race the week before....to glide up his private parts.  Yeah, there are just things that shouldn't be shared.  So, with the Skin Slick, you can share away and not have to worry about what body part was being treated.  Bonus - it seems to work just as well as body glide so far.

What are your summertime gear favorites?

Alright, it's time to prep my gear for tomorrow's long run (early enough in the morning to avoid the nasty heat).  Happy trails!!!

2017 miles to date:  637.48 miles

Observations:  I've still got soreness in my tendon that borders on pain.  It dissipates a bit once I get a mile or so into a run.  I'll be able to focus on healing it after Zooma half next weekend.

Recent Workouts:

Monday:  Easy Run

Tuesday:  mile warm up, 2 strength exercises, treadmill mile (repeat the exercises and treadmill mile for five rotations)

Wednesday:  Stroller Run

Thursday:  the gym was closed so I took the day off from my strength interval routine

Friday:  Stop, Drop & Roll with SW29, a blend of running and strength

Saturday:  Long Run (10 miles planned)

Sunday:  Easy Run

Finding ways....

...to get it done may take an extreme amount of determination and a little creativity from time to time.


So, let me set the stage for you - husband is out of town for a couple weeks, which means I've got the kids, work, activities, and running to sort through, schedule and get done with only one set of hands.  No problem.


During the week, much of that is easily accomplished because the kids are in school/daycare.  Come the weekend, however, scheduling the running workouts can be a little more challenging. 


Usually, for me, weekends alone with the kids means getting in my miles on the treadmill in the garage.  I loathe long runs on the treadmill, so I thought I'd be clever and do 5 miles on the treadmill yesterday and 5 miles on the treadmill today instead of all at once.


That plan flew out the window pretty quickly yesterday evening when I went into the garage to get started, only to find out something was wrong with the electrical outlets, so my treadmill had no power.  Triple grrrr.


On to plan B.  Luckily, the base has a nice, rubber-surface track around the pretty turf football field.  And next to that track, even more luckily, is the super-duper playground.  On the down side, though, there is only one thing I hate more than doing a long run on the treadmill - doing a long run on the track.  So I had to cut my miles back today to 5 miles (though the kids wouldn't have allowed any more than that at any rate because they tire quickly on the big playground).


Off to the playground we go. 

Now, as some of you other mama runners know, kids can be very needy at the playground, which ultimately makes track miles next to the playground look more like an interval workout.  Run two laps, push the kids on the swings, run three laps, figure out why one is crying, run three laps, help one reach the monkey bars...you get the idea.

So many times today it would have been easy to just throw in the towel, because, well it was just easier to not do the run than to balance the run and the kids.  Well screw that.  Nothing in life worth having is easy, so this buttercup sucked it up and made it work.

And then, when you least expect it, your kids are standing in front of you on the track right before your last lap, ready to run it with you.  And all you can do is smile and be happy you found the way to make it happen, because the kids are watching and learn more from you pushing through than quitting.

What creative ways do you use to get your workout in when life happens?

Here's to looking forward to the return of my husband next weekend, though I love having my kids to myself sometimes, to share in helping me find ways to keep getting it done.  Happy trails!!!

2017 miles to date: 534.07 miles

Observations:  Two more weekends of kickball, and then I can devote my muscles to running.  The constant change back and forth has caused my training to suffer a bit, since they aren't like sports, but kickball has been a fun extra activity this spring.

BONUS - what exactly does 5 miles on the track, with a couple of trips to the playground throughout, look like?  Here you go!

 

Up, up and away...

Lining up at the start line near the break of dawn, looking out over the bay, maybe taking a selfie or two, and planning the best strategy for a swift 10k....those are all the characteristics of the beginning to the 2nd Across the Bay 10k.

Many a driver finds the Chesapeake Bay Bridge intimidating.  In fact, it has been called one of the scariest bridges in the world.  Spanning the 4.3 miles across the Bay from the Broadneck Peninsula to the Eastern Shore and soaring 189 feet above the water, even my own mother refuses to drive across this bridge.  So why run over?  Why the heck not?  And now I've done it twice.

First things first, I need to recap the parts of this race that leave a lot to be desired.  I admire the race team's ability to secure the Navy-Marine Corps Stadium for packet pick up, but they don't use the space efficiently.  While you go to one side to pick up your bib (with plenty of blank space left on that side), runners are then directed to the other side of the stadium for the crowded and not very useful expo....then must walk up to the second deck to pick up the race shirt.  Carrying a 21 month old the whole time did not leave me feeling warm fuzzies for the race team.

Then there's race morning.  I get why runners can't park at Northrop Grumman.  There is literally no where to put cars.  That said, if you live just a mile or two from the start (like I do) it is a bit of a pain to have to travel 6 miles in the opposite direction to park at the community college and catch a bus back to the start near my house.

Ok, rant over.

So, beautiful morning, fresh legs, a fantastic day break and thousands of my closest friends gathered for the singing of the Star Spangled Banner and the official start to the race.  Technically I was supposed to run in wave two, but as I arrived, no one was stopping folks from joining wave one.  When the gun went off, I settled in for the 10k run. 

The start is crowded and narrow, so it's hard to hit your pace right of the bat.  But once you clear the Northrup property and reach route 50, it became smooth sailing.  I could choose my path up and over the bridge and happily settled into a swift pace.

I planned to really run this race....see what I had in me at this point in the season.  What I never expected was just how everything worked together to deliver my best 10k ever.  My legs felt strong, my lungs felt open, my muscles were loose, and the temperature was right.  Combine those factors and you've got one hell of a good race ahead of you.

The first mile was smooth, and then came the incline up the bridge beginning at mile two.  That's when I started to feel myself pull back a bit...grrr and why?  I've got no answer.  Perhaps I felt like I didn't have enough to maintain the pace all the way up to the top of the bridge.  Or maybe I just had a mental break in my confidence.  Mile two took me 8:34.

After that, however, just try to stop me.  Something fell into place and I started to see the pace tick lower and lower as I crossed the top span of the bridge (fantastic views....and it barely feels like you're at the top of a bridge).  As we began to pass the Athletes Helping Athletes teams, I felt even stronger for the grit these kids show in just coming out for the event.  I was re-energized every time I passed one of those teams and cheered for the athlete in the jogging stroller.

As the road leveled out on the other side of the bridge, I had to keep my head in the game and maintain pace.  It was a war between one side saying I was slower on a flat stretch and the other side screaming "YOU GOT THIS."  Luckily, the enthusiastic side, and legs that still felt like they had miles in them, won out.

I was cruising into the finish for a 49:10 finish when....whoops, it happened.  I had to turn around and go back to pick up my iphone, which went flying out of the back pocket of my running belt (my fault totally since I had just unzipped it for easier access after crossing the finish).   And hey, wouldn't you know the race photographer caught that delovely race snafu for me to cherish for all eternity :)

Blooper aside, I had an amazing race.  Crossing the finish at 49:17 (averaging 7:56/mile) still put me at my fastest 10k finish ever.  Overall, I finished in the top 6% of all runners and in the top 2.5% of all female runners.  Sorry for the personal back patting, but I've got to be proud of that one.

Now, as I cruise into the Richmond marathon this weekend, my last scheduled race of the season, I've got two new pr's in my pocket (10K and marathon), a good base of training, and one of my best running buds alongside me to look forward to.  Nothing's stopping me from finishing 2015 on a high note and blazing into 2016.  Happy trails!!!

2015 miles to date:  1130.3 miles

Observations: Though my training early this year had fits and starts, getting into a strong rhythm and incorporating a variety of different activities (mostly paddleboarding with the diva and yoga) to take the focus off my running muscles, seems to be the right combination to ensure results.

Rain on my parade...

Running in the rain can be wonderful.  Running in freezing rain can be challenging.  Running in freezing rain with wind is a whole new level of something.  Last weekend on the Ragnar DC course, we had all three (and a lucky miss by a hurricane)....which makes my team of running moms all "bad ass mother runners."

Ragnar Relays are a two-day, 200(ish) mile event.  We were running the DC race from Cumberland, MD to Yards Park in Washington, DC.  Teams consist of 12 runners (whatever mix you want) and each runner has three legs of the course. Also, the team is broken up into two vans - runners 1-6 and runners 7-12.  The miles aren't always equally distributed, so enter the lady who can put down marathon+distance miles.  That's me, in van 2 and runner 12, my three legs equaled 29 miles this year.

So, it was soggy.  The drive to our start point was soggy.  The ground was soggy (er, more like muddy).  The air was soggy.  Shortly, our clothes became soggy.  When van 2 arrived at the first point we were to exchange with our van 1, morale was high but hope for dryer times was equally high.

We tried to decorate our van.  That's one of the kitschy fun things about Ragnar....out do the other vans with your decorations or at least be clever with what you put on your van.  Our decorations washed away, very quickly.  We tried, the weather just wasn't with us.  But I do believe our tag line was unique..."12 moms leave 26+ kids in a hurricane."

Moving on, we took the baton from our van 1 runners (or rather the magic neon orange slap bracelet....you know, going 80's style).  Through five legs, we cheered on our soggy runners and had a blast in the van during the down time.  I believe we had a great camaraderie within our group of runners....chemistry isn't a given and it can make or break your Ragnar experience.  After all, it's you, these other runners and a tight space for 30+ hours.

By about 6:45pm on Friday, it was my turn to take the baton. I had the advantage of not only running this course last year, but running it in the 12 spot.  So I already had a familiarity with leg 12.  It starts in Fort Frederick State Park.  This time the sun was only just starting to set, so I got to see parts of the park that were pitch black when I started last year.  It's actually a pretty park and I'd love to come explore the walled Fort grounds some time in the future.

Thanks to modern technology - MapMyRun live tracker - we were able to see just how close our incoming runner was, so I didn't have to guess just how long it was before my exchange was to occur.  Slap bracelet received, I headed out of the park and on to the highway for 7.4 miles.  The first few miles were nice and fast, then came the hills.  Ack.

Shortly after dusk turned to pitch black and from soggy to rainy, the hill went up (like pretty steep up) for almost two miles.  While I was holding my own, the hill still killed my overall pace.  Oh yeah, and it was windy.  Everything was wet (except my rear...can't figure out that one) but I had my tunes and a strong desire to reach the promised hot shower at the high school where my leg was to end.  I also managed 6 kills (Ragnar speak for passing another runner, which isn't easy when 340 teams are spread out over 20-40 miles).

I cruised into the high school on a high.  And ready to run right through the exchange chute for the shower.  That's when I got the bad news.   The school ran out of hot water and were no longer offering the facilities for beating the ice out of the bones.  Moving on.  I still got a plate of spaghetti and into dry, warm clothes.  Then our van was down for rest for 4-5 hours.

We moved on to meet back up with our other van for the next hand off.  Since that exchange is at South Mountain Creamery, you better believe I had to have a milkshake made with chocolate milk and chocolate ice cream....even if it was 10:30 at night.  What else is Ragnar for but doing crazy things with your body and your diet?

It was at this stop that we got some welcome news.  Our runner 11 was down ill, likely from car sickness, and we were struggling to figure out how to cover her last two legs.  That's when we got word that leg 23 (her second leg) would have to be skipped because Sugarloaf Mountain Park was experiencing flooding.  (And, lucky for us she was back in running shape by the time her final leg rolled around...providence? Perhaps)  So onto my second run, leg 24.

Leg 24 kicked off at about 5:00am for me....9.6 miles.  It was rainy, really rainy.  And my last run on this leg had been during daylight hours.  So this was like meeting a new course all over again.

Because the majority of this race is run on rural highways, country roads and trails, when the sun isn't out, it's dark.  Really dark.  Few streetlights.  No house lights.  Just you and your headlamp.  Hmmm, except when the air temp is so cold that you can see your breath, which then becomes thick fog in your headlamp and you become blind.  It was an interesting challenge and more intriguing than frustrating.  I also had difficulties seeing the potholes.  Huh.  Obstacles aside, I had another strong run, my legs were feeling great and my pace was faster than target.  Also clocked another 8 kills.

I handed off to van 1, and then it was time for van 2 to hit the IHOP for breakfast and another 5 hours of rest.

By the time we were back on again, to finish up the race for the team, the course made it's way to Chevy Chase, MD.  Being in the city complicates things a bit.  Suddenly crossing roads means you may have to wait for traffic or stoplights.  This issue affected the final leg for van 1 and then reappeared for my final run, leg 36...12 miles into Yards Park.

By the time my final leg was ready to kick off, 10 of my teammates were celebrating being done with their race.  Hey folks, I'm still here :)  But they never stopped cheering on their team.

Leg 36 started in Crystal City at Long Bridge Park, and traveled up the Mount Vernon Trail to the Key Bridge.  This part was easy.  Though I had  a head wind, the sky was only misting.  Unfortunately, I did experience a casualty with my earbuds on the trail.  They just gave out. Dang.  But, hold on, I just listened to the music without the earbuds.  Issue overcome.

Once across the Key Bridge into Georgetown, that's when things got hard.  It should have been easy.  The course through DC was flat.  That said, it was the last leg of the race, the longest leg of the race and occurred when the body is stiff and tired.  So, between pedestrians and stoplights, I just couldn't find a rhythm.  Stoplights were the worst.  In order to keep my body from tightening up, I needed to keep moving, but it was a 45-60 second stop for each stoplight.  Yikes.

Busting through that challenge, National Stadium came into view and the speed demon in me came out.  I just wanted to be done, have my beer and pizza and find warmth...be it from dry clothes or some perfect stranger willing to share some body heat.  I started cruising like I had fresh legs.

About 100 yards from the finish line, my team joined me and we crossed the finish line with the loudest celebration (that's what the DJ said, so who am I to dispute him).  It was a great feeling....add to that another 15 kills.   Being done and having completed a challenging course with a smile, with teammates I enjoyed and with a beer and my bed in my future.

Ragnar 2015 is in the books.  I enjoyed every soggy mile and felt great about the challenge I put my body through.  Taking on this type of race gives you the opportunity to see what you are made of.  Though your  body is cramped, exhausted from little sleep over two days of running and poorly fed, it pushes your body.  I'm glad I cam out of the back end of it with a smile and a great desire to do it again.

I want to thank the ladies on my team - the Blister Sisters.  At the start of the summer, they had never heard my name and at the start of the race, none of them had spent more than an hour with me.  We got along really well and had some good laughs.  I hope to hit another course with these ladies.  They are inspiring, intelligent and kind.  Special bonus - we came in fourth place in our division!

This weekend, having rested a few days following Ragnar, I head into the Steamtown Marathon in Scranton, PA.  I've got big plans for this race.  Not this year, this year I'm just running to get a feel for the course.  Next year, though, I plan to take this one on to lay down a qualifying time for Boston.  Wish me luck, it's a down hill course which is tough on the quads.  Hopefully my legs don't take too much of a beating.

I can't wait to try out this course and then go home with my post-race notes to start planning the right way to train for next year.  I may even tour a coal mine while I'm here.  Happy trails!!!

2015 miles to date:  990.83 miles (will hit a big milestone on the Steamtown course)

Observations:  I've had some issues with my calf muscle immediately following races recently, but am very happy with the recovery rate of the rest of my body.  The fact that I'm not getting sore and moving straight back into running with ease tells me I've trained well this year.    

  

Taters and bees....

Fall brings unpredictable - but super fun - racing.  I love it! (settle in...this is a long one)

Potato Stomp 2005

If you're from Northeast Ohio and you've never Potato Stomped, I don't know what you are waiting for.  I first ran this race back in 2005, back when I was so cool (or maybe far more confident is a better way to look at it) I would race in a sports bra.  Evidence to the right.

The beauty of the Mantua Potato Stomp is the beauty of the course.  This is a stunning course through the countryside of Portage County....that is, if you are like me and love farm land.  The course probably passes more cows, horses and goats than there are runners on the course. 

And there are the hills.  I love running hills (insane, yeah, I got it, stop picking on me).  This course rolls for 9 miles.  Flat parts?  Few and far between. 

This year I wanted to return to this race (haven't run it since 2006 or 2007) to do a early fall fitness check.  Basically, I wanted to use a course I was comfortable with (not flat but not excessively hill....my best running conditions) and a race I didn't have much chance in placing in.  My goal - shoot for a solid 8:30 per mile average pace.

It was supposed to be a rainy day.  It was cool (LOVE IT!) and most people hung out inside until race time to keep from turning blue.  I even got caught by the race camera pinning on my number (sorry, I just sort of like this photo for some reason...not your typical race photo).

When it came time to cozy up to the start line, we almost had a false start when the race director noticed that the traditional potato chips hadn't been spread across the start.  Problem solved, we headed out. 

I made two mistakes.  I went out too fast.  My first mile was an 8:02 and my second mile was a 7:44.  I burned too much keeping with the front pack instead of running my race.  I settled down in mile 3 and then just enjoyed the scenery, determined just to focus on my own goal and not what others were doing around me.

My body was feeling great.  I was mentally in the run and felt comfortable just holding a pretty steady pace wavering in the 8:20s.  I was already winning because I was beating my goal.

That's her, back there kicking in....

I played a bit of leap frog with an older lady for much of the course, but was happy to finally put her behind me (she was a bit smelly) around mile 5 or 6.  Coming into the home stretch, I checked the watch, knew I was going to achieve my goal for the race and smiled to myself...happy.

That's when it happened.  I was approaching the finish line, happy with what I accomplished and knowing that there was no reason to push the limits when a women caught me in the last 100 meters.  After all, I had no shot of placing.  Grrr, here's where it's hard to be happy with achieving your goals some times. 

I let that girl pass me and didn't make an effort to hold her off, though I could have.  I crossed that finish line happy as a crow knowing I came out and crushed my goal.  Then, knowing I would at least walk home with the consolation prize for having traveled the farthest for the race, we waited for the awards ceremony. 

We chatted, we read travel literature, we pulled Baby K out of a gazillion mud puddles.  Then the awards began, and disappointment set it. 

Wouldn't you know, that woman who passed me in the final stretch went home with third place in my age group.  Third place.  Though I didn't know it, that was mine for the taking and mine for the losing.  I remained very happy with my performance but that one moment, when the girl who passed me took home the age group award, I started "what if" 'ing myself.  Don't do that.  If you hit your goal, then celebrate and ride the high.

More recently, I took to the NCR Trail in Maryland for the Charm City Run 20-miler....another race and course I really like, though for very different reasons.  My bud Lara introduced me to this one four years ago on a super sweaty, steamy August day.

This year, the race moved a month to the end of September and the weather couldn't have been much better.  It was cool, the rain held off, the leaves were green, and I had my great running buddy Kelly by my side.     

The start line butts up against the Pennsylvania state line, and shoves 350 runners onto a narrow old railroad bed about a quarter mile from the closest parking drop off.  The walk warmed us up a bit and gave us the opportunity to check out who else was among us crazies for this year's jaunt back to Cockeysville.

The trail is a very pretty rail trail (I like running these trails....check out my post from July on the Headwaters Trail in Ohio) cut through the hills of Hunt Valley.  The trail meanders past large, carved boulders, over babbling brooks and past railroad bridges that have seen better days. 

Best of all, it runs right past the gnome hill.  I have no idea what prompted these folks to turn this hill into a village for garden gnomes, but God love them.  Kelly and I decided that next year we'll run with a garden gnome of our own to add to their collection.  It's truly a Kodak photo spot.

It was shortly after (or maybe before...I can't really remember) that we ran through the swarm of bees.  Yep, no Savage Race made up obstacles for us.  Who needs them when mother nature sends you swarming insects to sting you?  Many people got stung (I wasn't one of them....though a good 10-12 bees did swirl around my face for a short period of time.  I feel bad for the woman who got stung five time in the....derriere.  At the next water station (as my husband tells me) she whipped down her running tights with no care for who was watching to ask her friends how bad it was.

The race field was friendly, people were jovial and we had some laughs along the way.  Most of all, it was truly a strong 20-mile effort in advance of the fall marathon season.

I can't wait.  I'm feeling strong, my training has been solid.  I've got two more weeks before my first marathon of the season, but first I'll tackle Ragnar DC and the Metric Marathon this weekend.  Hope my legs stay on.  Happy trails!!!

2015 miles to date:  942.47 miles

Observations:  I'm going into a tough weekend of rainy running with a soleus that is a little sore.  Hopefully I can work that out in the next couple days with shorter, slower shake out runs.  Other than that, my body feels ready.  I can do this and I will. 

Running on the go...

Training and travel are a tough combination.  I've seen even the most dedicated of athletes skip workouts when on the road, often for silly reasons.  But, it doesn't have to be that way.

It's true...I did eat that bowl of goodness.

Yes, I sometimes skip a workout or two when on vacation.  Maybe even on a business trip.  But when that guilty voice in the back of my head reminds me that I opted to finish my dinner with the famous apple streudel at Café Schwarzenberg or that I spent most of the day sitting in conference rooms, I can't help but push myself into the gym even if it means getting in the miles on the dreadmill.

Oh yeah, traveling often means not running outside, either because it's not particularly safe, or I don't want to risk getting lost.  So, I spent two sessions on the dreadmill this week.  That's about all I can take before I have a flair up of my good old buddy - lower back pain...excruciating lower back pain.  And a little bit of boredom, that comes into play too.

But today, what a breath of fresh air.  Sometimes you find that spot on a business trip that gives you the freedom to stretch your legs and catch the sites in a beautiful city after a long day of meetings.  Today I got to run through The Hague - or Den Haag if you're a local.

My hotel offered a decently (we'll get to this in a minute) outlined map of several running routes based on distance.  Though none of them went through the section of town with the Parliament and Prime Minister's offices (some really cool buildings architecturally that sit along a canal as if built into the water...I got to see them during lunch), I did get to cruise through some residential areas and a couple of parks along canals.

Have I mentioned the weather yet?  Oh boy what a treat!  If you've been slogging through a central Maryland summer, you will understand the sigh of relief I released when I walked outside the hotel to run in 60 degree weather (and a slight sprinkle for the first part) with a nice stiff breeze coming in off the North Sea.  It felt like fall already, but with sunlight until 9pm.

While Den Haag isn't the tourist destination that Amsterdam is, it isn't without some pretty cool sites of its own, like a few museums, the OPCW and all the embassies/ambassador's residences.   Though honestly?, I wish the street signs were a bit easier to follow.  Yeah, that map the hotel handed out may have included street by street directions, but the map only included major streets, most streets turn into other streets, the signs aren't in obvious places and often only on one side of the road.  That said, I successfully fumbled my way along the route.

Ultimately, toward the end of my journey, I deviated from the route offered by the hotel so that I could plod along the narrow paths of one of the canals.  The canals provide a pretty break from the buildings and rowhouses, and are soothing in a way I don't have the words to describe.  I'm glad I made the detour to capture some of the spaces tucked away in one of the parks.

In other news that I like to categorize under "awesome," I've finally broken through whatever barrier sat between me and increasing my speed again.  I'm feeling like I'm finding my stride and it's all downhill from here (not really, actually I should say uphill because I'm a better uphill runner).  If this keeps up, I'm on the right path toward achieving one of my big speed goals.  So, I'm going to add today's fun run through Den Haag, to last week's two great races (including pacing the Annapolis 10-miler and conquering the brutal hills at Dreaded Druid) and the fact that I am caught up on my mileage for the first time this year (logged 145 miles running in August) and call it a win.

I'm hoping to ride this tidal wave of great running vibes through the fall racing season and come out on top.  Happy trails!!!

2015 miles to date:   824.77 miles

Observations:  Not to beat my own drum, but I feel like I'm killing it.  Aside from that dreaded back pain as a result of treadmill runs, everything else is holding together.  The added strength training sessions are also paying dividends.  I just may make it out of my overzealous fall racing schedule unscathed.  The one thing I need to do soon is buy new shoes.  I can feel this current pair beginning to give and I'll need time to break in another pair before the race season kicks into high gear.
 

Dedicated and determined...

Milestones are important.  They demonstrate forward progress.  They are an acknowledgement of achievement.  They validate and reassure.  Passing by the 500 mile mark (and 600 miles before this weekend is up) evinces my dedication and determination to be a better runner.

I may not be the definition of a dedicated and determined runner.  Sometimes I pass up a run to take the diva and baby K to the playground.  Sometimes a workout session gets sidelined because the office calls.  Sometimes the weather app on my phone tells me it's just too hot outside and I'd rather read a book. 

But here's why I believe I'm the picture of a dedicated and determined runner.  I love running and, no matter what, I always come back to my running shoes.  It's as simple as that. 

That love of running sends me back out in my running shoes time and time again.  The thrill of finishing a race strong...the knowledge that my body and mind work together seamlessly...the setting of and hitting goals...the joy of excitement when my daughter asks how my run went. 

Tying on those running shoes and taking that first step out the door day after day, in cold weather and hot weather (it was near 100 degrees yesterday when I ran), through sickness and during stressful days - that is dedication and determination.

So today, as I head out for yet another hot run, I'm digging deep to find that determination to keep going and relying on my dedication to my sport to push all the way through to the end of the run.  Happy trails!!!

2015 miles to date:  586.86  (I'm still in the hole against where I believe I should be for the year so far, but I'm closing that gap as my monthly mileage totals are back to pushing over 100)

Observations:  Right now I'm battling pain in my SI joint.  This flair up of the old injury happens a couple times a year.  It doesn't stop me from running.  Actually it pushes me out the door because running is one of the few activities that seems to ease the pain...seems contradictory.  It will pass.  It always does.  In the meantime, I'm feeling like I've finally hit my stride for the year and am on an upward trajectory toward hitting my goals.   

Bad ass frozen runner...

The past week or so has been characterized by very, very cold temperatures - by Maryland standards - and it's not even February yet.  I know a lot of people who take their workouts inside to the dreadmill or turn to other types of cross-training to avoid the chill.  Worse, I know people who skip workouts altogether because it's cold. 

So the question I hear most often during the winter months goes something like this: "Are you really going to run in this weather? (insert cold, insert snow, insert ice, insert freezing conditions....whatever you like)"  Regardless, more times than not, my answer is yes.  Why yes I think I will. 


Last week we had it all.  We had snow.  We had ice.  We had sub-zero wind chills.  Yeah, I did it.  I was one of the crazies running in the "feels like 0" weather.  I was one of the crazies running through the cold, over the snow, over the ice, gradually losing feeling in my nose and cheeks. 


Why do it?  My response is, unequivocally, why not?  Why let the weather slow you down or ruin your routine?  You can wear an extra layer (or two).  You can add a hat or ear band.  You can wear gloves or mittens.  You can transition to trail shoes for running in the snow.  There are so many ways to overcome "it's cold," and so many reasons to keep pushing through. 


Personally, there are few conditions I love better than running while snowing.  There is joy in falling snow.  There is quiet in falling snow.  There is magic in falling snow. 


For me anyway.


Recently I got to share that joy with a running partner pushing through her first winter training season.  I kept saying "just wait until you run while it's snowing."  When it started snowing, our cold, concentrating faces turned upward into smiles...and everything else just melts away. 


I also like running in the colder months because I feel I can push myself harder, without my body overheating like I do in the summer, and it pays huge dividends come the spring/summer/fall race seasons. 


Granted, hot or cold a runner is still going to sweat.   That means once you stop it is going to be really cold.  But overcoming some adversity only makes you stronger, right?  And, there's always a Starbucks not too far with coffee to warm you up.  Happy trails!!!


2015 miles to date: 34.83


Observations:  I'll have to keep an eye on my left hip.  After a run, it seems to tighten up a lot more than usual and sometimes cause pain.  Hopefully this is just a tweak that will work itself out and not something more detrimental.


 

May the New Year bring...

...joy, challenge, good running and great memories!

Looking back on 2014 I have to admit to many failures.  On January 1, 2014, I was like that kid at the fancy restaurant for breakfast - I wanted the waffles, pancakes and crepes but didn't have the stomach to eat them all. 

I didn't complete the mileage I set out to hit.  I didn't clock many of the PRs I set out to clock.  I wasn't a very good blogger.  And, I still own two houses.  Perhaps, though, my biggest failing was in setting unachievable goals for a woman who was set to have a baby in the first quarter of the year.  Can we say denial about the impacts of having a baby on your body?


What I did achieve, though, was really awesome. 

• I ran five days before the baby was born and than more than 1000 miles after the baby was born.  I even ran on four continents within four days at one point.  Remaining active kept me sane, healthy, strong and happier. 
• I rejoined the racing community 20 days after Kellen was born with the Royal Family 5k at Walt Disney World.  I normally run the Disney Princess Half Marathon during this particular weekend, but did I mention it was only 3 weeks after having a baby?  
• I recorded a new PR in the marathon (and the metric marathon, incidentally).  It wasn't the Boston qualifier I set out for (remember the stack of pancakes?) but it was respectable and gave me the confidence I needed to set lofty goals for 2015.  It felt so great I'm pretty sure I stopped breathing at the finish line.
• I returned to the 50K distance, 9 months after the baby was born.  Not my fastest time, not my slowest time, but with great company and a beautiful day, I was elated to be able to hit this accomplishment.
• I learned the thrills and challenges of family activities with a family of four. 
• I shared my love of running with my daughter and watched the joy grow on her face as she ran kids races this past year.
• And, among my banner achievements for 2014, I grew my tribe of running friends....not just running friends, but also true friends.  There are few things I would have accomplished this past year without this group of women.  Through tough runs or crappy days, sharing joys and pains smoothed the road to be happy, healthy and a better person.  Thank you to Ann, Leah, Alice Ann, Susan, Kelly, Kathy, Brie and Lara.

It's always fun and interesting to look back and realize you accomplished more and less than you set out to accomplish, but looking forward can be so much more fun and infinitely more interesting (setting new goals and investing in reaching them).  So let's get started:

• I will run 1245 miles in 2015.  Yep, resetting the clock on this one.  Third time's a charm right? 
• I will reach new time goals for myself - 5:55:00 50k, hit a Boston qualifying time in the marathon(3:40:00), 1:45:00 half marathon, 1:20:00 ten miler, 37:30 five miler. Trying this one again too.  While it was unrealistic for 2014, I feel much better about my chances of achieving it in 2015.
• I will continue to build my fitness level, including strength, and along the way I'll work my butt back into my pre-pregnancy suits.
• I will more regularly blog about my running this year.  Got a bit sidelined these past two years, and realized the blogging helps me, personally, in keeping track of where I am and how I'm doing.  I also enjoy looking back on the memories and experiences I had along the way.
• I will unload my other spare house in 2015.  For real this time.  Like do more than just get all the way to signing a contract with the realtor.
• As a family, we will continue to seek out at least one new family-friendly activity per month.
• We will continue to learn about Chinese tradition and incorporate one into our family traditions in 2015 - maybe even add more phrases to our limited Chinese vocabulary.

So let's get going...Happy trails!!!

A skunk of a good time...

I've run across a lot of animals during my running career.  Deer, horses, fox, squirrels (oh the squirrels), bunnies, fox and so on.  But never skunk.  In fact, I've never seen a skunk living outside a zoo or animal show.  That is until tonight. 

Tonight I decided to do my interval/circuitish type workout on the golf course cart path at Cole Park Commons on Fort Campbell.  I like the trail.  Early early morning or late evening it's deserted.  Just you and nature and lovely views.  It's a golf course made up of rolling hills...lots of hills. 

Anyway, I was just finishing my first of three circuits (1/4 mile jog, 15 reverse lunges, 1/4 mile jog, 30 crunches, 1/4 mile jog, 15 push-ups, 1/4 jog then repeat two more times for a total of 3 miles, 45 reverse lunges, 90 crunches and 45 push-ups) when I looked off to my right and there he was...or she...I can't tell the difference and I wasn't going to get close enough to take a real look.  That skunk looked at me like I ruined his solitary stroll through the golf course (I could say the same about him or her) then scooted across the cart path and kept on going.  I decided to wait until he was well across the path before continuing...just in case.

So yeah, check that one off the bucket list.

On a training note, I'm feeling pretty strong.  That said, I need to start being more mindful about overdoing it.  I've been pushing myself hard and not worrying about recovery and I think it's catching up with me.  Thursday's run was my seventh day in a row without a rest and my calves were locking up.  I took Friday off before my long run on Saturday and everything seemed to shake back out, but I'm in danger of running down that path again if I don't force myself to take a day off early this week to rest.  Today may look light, but I also did a 55 minute pure barre class this morning...so basically my glutes are screaming and my quads were shaking during those reverse lunges tonight.

Moving to a completely different topic, I went on a bit of a shopping spree recently to spruce up my tired running wardrobe. Lucy was having a great sale on tops, so I picked up three, and while I was at it, I grabbed a new running skirt at Lululemon....check it out.  I took it out for a spin on my 14.7 mile long run Saturday (which I normally wouldn't do for a first wearing on a long run, but oh well) and was pleasantly surprised that it didn't ride up, roll up or cause any chafing.  All around, A+ and the same to the Lucy top I paired with the skirt.

New clothes, new animal sitings and overworking aside, I'm starting to feel strong and consistent again and looking forward to the insane fall racing schedule I've set for myself.  Happy trails!!!

Stats:

Total miles:  427.47...starting to chip away at a more consistent and higher rate
Feeling:  Stronger, yet not treating my body well enough

 

Strength in numbers....

I'm pretty much a solo runner.  I like to tie on my running shoes, adjust my visor, make sure I've got satellite reception on my Garmin, turn on the ipod and go.  A mile in, I'm in that comfortable bubble where my legs are working in rhythm with my arms and my mind.  I'm not worrying about sticking to a certain route or keeping the group together.

Since May'ish, though, I've learned about life of the other side of the running coin - the strength you can find and grow when you run in numbers.  My recent return in endurance has as much to do with the ladies I'm running with as is does with the actual miles I'm putting on my shoes. 

The comaraderie and the endless interesting conversations make the miles melt away.  Where else can you discuss running commando or the virtues of running with panties, share the challenges of recent health problems, complain about husbands who create more mess than they clean up or get a great recommendation for a painting service?  We have been sharing our joys and our struggles, but most importantly ourselves.  I really love that.  So I raise a glass to those ladies - Ann, Leah, Brie, AliceAnne, Susan, Kathy and Kelly.  I look forward to every run we have together and miss you all when I'm running alone.  You're my rock and my inspiration.

Now on to my personal scolding.  Last night I was reminded that I really enjoy blogging - what I get out of it as a runner - and lament that it has been so long since my last entry.  This hiatus will cause me to forget some of the small, but funny moments of the past couple months.  How I enjoy going back and remembering quirky parts of a course.  So today I'm dedicating this post to Susan for reminding me just how much I enjoy this blog by letting me talk about it during last night's run.  Cheers Susan!

As I continue on my journey this fall (boy have I overextending myself on the race calendar), I hope to be more regular about writing and continue to cement the friendships I've made on the pavement.  Happy trails!!!

**NOTE - Since it's been a while, rather than inserting stats for a specific run, I'm just going to play catch up on totals today.

Stats -

Total miles:  I'm at just under 400 miles for the year so far...not where I need to be, but it's growing.  I also think my tracker is missing some runs and need to comb back through it.
Feeling:   TOTALLY AWESOME!!!!

Feeling dynamite...

Yesterday my energy stores were waning.  I was at about the 10 mile mark and turning into the home stretch of my run when it happened.  You know, that song that boosts your mood when it comes through your headphones when you need it most?  That's what happened.

Back to the beginning....I needed a long run, but my body was a bit battered from hard runs and taking on a bit too much extra weight at barre class.  Exhaustion and achy muscles rarely keep me from getting done what needs to get done, so I headed out early evening for that long run.

Since I was over near Truxton Park, I decided to shake it up a bit and head out from there.  The run started with heavy legs but a determined psyche.  As I headed down into Eastport, around City Dock (what an absolutely amazing afternoon for that view), around the sea wall to Hospital Point and across the Naval Academy bridge to the peninsula I kept my eyes on the prize.  It was on the North side of the bridge that I finally realized how far my tired legs had carried me (7 miles at that point) and that I still had to get back to Truxton Park where my car was.

I cut out the return back through downtown Annapolis to save myself a couple miles and shot across Taylor to Spa Road.  I started wondering at one point if I was going to have to walk a portion of that road back to my car, but my head kept refusing to give in.  Then, just as I was turning off Spa onto Hilltop Dynamite came through my headphones....and the rest is history.

I've come to the conclusion that Taio Cruz's Dynamite is actually all about running.  Let's review why this song is all about one of my greatest passions by taking a look at the lyrics.

I throw my hands up in the air sometimes - This happens at random points throughout my training runs and almost always during a race...especially when there is a camera near by.

 

I wanna celebrate and live my life - Running is my celebration of what I can accomplish with determination and a little effort.

 

I came to dance, dance, dance, dance; I hit the floor 'cause that's my plans, plans, plans, plans - Here he's really talking about the race course and my intention to turn in a good run...I also occasionally dance when running if I'm inspired by a particularly good tune in the playlist.

I'm wearing all my favorite brands, brands, brands, brands - New Balance, Brooks, Asics, Adidas, Nike, Under Armour...you get the picture. 

Give me some space for both my hands, hands, hands, hands - This is my running space, and that's your running space.  Respect the barriers or face the consequences of my flailing elbows or overexcited gestures when I'm chatting during a run.

'Cause I told you once, Now I told you twice, We gon' light it up, Like it's dynamite - This one says I am all about finishing this run/race in a way that will make you remember me.

 

I came to move, move, move, move, Get out the way of me and my crew, crew, crew, crew; I'm in the club so I'm gonna do, do, do, do; Just whatever I came here to do, do, do, do - You don't want to mess with the awesomeness that is me and my posse of running pals because we have goals and nothing is going to get in our way.  And oh by the way, we're going to look amazing doing it.

And there it is.  Taio Cruz was speaking to runners everywhere.  And he managed to speak to me right when I needed it most.  Happy trails!!!

 

Stats -

Miles:  11 miles + 0.5 cool down

Time:   2 hours (average pace of 10:54 per mile)

Location:  just about half of Annapolis

Feeling:  tired but accomplished

Hey dude...

There's a protocol to be followed.  Regardless of activity, if you don't follow the appropriate protocol, you blight the whole community.  So goes for runners who don't follow the rules of the road when, well, running on the road.

This morning I took another hilly jaunt to the gym before my barre workout.  I thought to myself, let's get out and enjoy the beautiful day, breathe in the clean spring air and clear the brain.  If you didn't get out, then you missed out.

The legs were feeling great.  The hills are getting easier again.  The pounding of the pavement was meditative....until that guy.

As I'm passing the Falcon Crest community, running in opposition to traffic as one is supposed to when on the road, out comes that guy.  The one who runs in the same direction as traffic.  The one who runs in the same direction as traffic in dark clothes (on a very shady road).  The one who runs in the same direction as traffic, in dark clothes, with headphones on.  Yes, the guy all drivers hate...and runners do too, because he gives us a bad name.

It would only be mildly bad if he was the only one breaking all the rules of the road.  But no.  There was another one, and yet another one.  College Parkway is a pretty busy road.  For the love of running dudes, at least get on the right side of the road.

So, meditation broken.  All I could think for the remainder of the run was about these guys...that and how much stronger I'm becoming again.  I guess that's the important one. 

(I also got in a nice stretching run through the Capitol on Thursday...nobody does tulips in the Spring the way the Capitol complex does.  It was a remarkably beautiful and refreshing 5.14 miles).

With each run, my body is regaining its previous strength and, with a little luck and hard work, I may just hit the highwater mark of qualifying for Boston this year (or by next at the least).  Happy trails!!!

Stats:

Miles:  5.14 (Thursday); 6.28 (Saturday)
Time:   54:10 (average pace of 10:32/mile); 1:05:12 (average pace of 10:23/mile)
Location:  Capitol Hill; Broadneck Peninsula
Feeling:  bring it

Working on the run...

Warmer temps have arrived.  Green is bursting from the trees.  Flowers are blooming.  Spring is in the air!  That means it's no excuse time for getting outside for a nice run. 

Today for the fitness challenge, we were asked to post a picture of ourselves outside...breaking free from the walls that have penned us in throughout the winter.  What better way to celebrate Earth Day!  So I decided it was time for a semi-annual "Stacie in front of the Capitol" pic.  Enjoy!

As you can tell, this was a "worktime" run.  Sometimes this is the only way to get it done if you work full time and have a family.  I'm often asked how I manage to exercise during the work day.  Tongue in cheek, but total reality, my response is "with my blackberry in hand."  I run during my "lunch break" so I'm not missing the real action.  But I do stop at red lights to keep current with what's happening on the blackberry.  And, rest assured, I am responding throughout my runs to any incoming actions. 

Doesn't that make it hard to get in a worthwhile workout?  Well, no.  My lunchtime runs are almost always base miles.  I save the effort workouts (when I get them in) for a time when my training can be uninterrupted by the outside world.

Base miles are important building blocks for all runners.  There is a training progression that every runner goes through with each new cycle. 

Base miles always on the front end...and throughout.  Which is lucky for me.   Because my work also has me on the road a lot, I tend to spend those weeks focused on base miles.  It can be difficult to schedule much more than that when you are worried about making it from one location to the next or the weather or altitude causes physical changes to your body (like my recent travel through New Mexico, Nebraska and North Dakota where we had altitude, high heat and low heat all in a course of hours).  The one thing that keeps these runs fresh is the every changing scenery.

So, if you are like me and don't like to use work or family as an excuse for not taking care of your training needs, then embrace the base miles.  Happy trails!

Stats -

Miles:  3.1 (Thursday); 4.11 (today)
Time:  26:00 (not a road run); 43:06 (average pace of 10:29)
Location:  Minot North Dakota; Capitol Hill
Feeling:  a little tired

At altitude...

An alarm should never start beeping at 5am…unless it’s super important, like a big race or an exciting trip.  The fact that I was merely waking up for a morning run before a work day in Albuquerque, New Mexico certainly didn’t stop that alarm.

Compound the early wake up with a city that sits more than a mile above sea level.  For those of us who train at roughly sea level, altitude can be an unaccustomed challenge. 

A couple years ago I spent a few weeks off and on out here for a school and remember the first couple days of a week always felt like there was a weight on my lungs.  I was a bit light headed, winded by a simple set of stairs and working to catch a good breath.  Add a workout onto that. 

While I was receiving my certification as a running coach we had a conversation about racing at altitude.   The general wisdom was to arrive several days early to acclimate.  I would say I missed the boat on that one…but it was an light workout and no one was timing me, so oh well.  It wasn’t too bad.

Altitude behind me, I climb on yet another plane today to take me to Omaha, Nebraska.  If I can squeeze in a run, I will have nothing but super flat, close to sea level ground in front of me.  Happy trails!

Stats -

Miles:  3.5

Time:  30:15
Location:  Albuquerque, New Mexico
Feeling:  my lungs long for sea level

It's what counts...

When you've got a great running community to support you, you can do almost anything.

This morning I mosied up to the start line of the Cherry Pit Ten Miler, my first Striders champ series race of the year (no Iron Man for me this year...I was just out of the hospital with a baby when the Valentine's Day 5K was run).  Last year I ran a 10-mile PR at this race.  A year and a baby make a lot of difference and are very humbling for this maniac runner who just took for granted that I would keep getting better and better when I began my PR streak last year.  As I've said before, I'm looking at a rebuilding year.

Since coming back from pregnancy (it's been nine weeks now),  this was definitely my longest run.  Did I have any business racing 10 miles with only a 7 miler under my belt since November?  Probably not, but oh well.  I didn't really expect much (especially since I did a six mile run and barre class yesterday).

Thanks to the great conversation with Jen Bornemann for the whole run, I actually surprised myself.  I think Jen and I are a good match right now as far as fitness and pace.  We are both rebuilding.  We both wish rebuilding would go a bit faster.  And, we have a lot to talk about.  How often can you go ten miles without a single lull in the conversation? 

Soon, the miles ahead turned into miles behind (though it would be hard to forget every foot of all those hills...my glutes are not happy right now).  And sooner than I expected, the finish line loomed ahead of us.  Jen was awesome and I greatly appreciate the comraderie when I really expected to be running solo today.  Thanks Jen!

And, who can forget to give a shout out to that cheering squad at the finish line?  I love hearing the diva cheering me through the final sprint of a race.  She is so excited and I love it.  Today she was joined by one of her friends, the daughter of my friend Ann, who crossed the finish about 10 minutes ahead of me (proud of you Ann!).

While the rest of the day was slightly less ambitious than the beginning, the race wasn't the end of the exercise.  I got to take the diva for a bike ride and some playground time in the sun.  Then tonight she joined me for my booty blaster workout (my daily activity for the weight loss challenge). 

Wait, I've also got to tell you about this week's nutritional challenge...100 ounces of water daily.  Holy pee time.  I think I may have crossed the 100 ounce threshold a few times in my life, but only when dictated by activity and environment.  Conscientiously thinking about drinking 100 ounces of water is a very different endeavor.  Let's see how I do with it for the rest of the week.

As I head off to get my pre-bedtime muscle rub down from my husband, I'm fastforwarding to tomorrow and am fairly certain that after a 16 mile weekend (33+ mile week!), I'm going to need to take a day of rest from running.  Though I end the week exhausted, I feel motivated and happy with what I've accomplished.  Thanks for the support of my friends, family and running community.  Happy trails!!!

Stats -

Miles:  10.13
Time:  1:50:36 (average pace of 10:55 per mile)
Location:  Edgewater, MD...Cherry Pit Ten course
Feeling:  exhausted but put together