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.
 

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

Small steps forward...

Last night I got into Jackson, TN very late.  After the flights from Baltimore and the drive over from Nashville, the last thing I wanted to do was get up super early.  I should have known the snooze button was in my future.  When the alarm went off, I hit that snooze button, oh, at least 3 times.  That means fewer and fewer miles with each push of that button. 

Finally I was able to drag myself out of the comfy bed at the Doubletree Jackson and head on down to the fitness center on the first floor.  At this point I only had between 15-20 minutes to run.  I took off on the dreadmill at a laborious pace and plugged away for a total of 18 big minutes.  You're impressed right?  Ha, it was meager, but even meager counts on the trek to 1000.  Better luck tomorrow at Fort Campbell.  Happy trails!!!

Stats -
Miles:  2.04
Time:   18:00 (average pace of 8:49 per mile)
Location:  the sole treadmill at the Doubletree Hotel, Jackson, TN
Feeling:  Ehhh

Socks and blisters...

Today is a beautiful day! If you live near DC and haven't been outside yet for a quiet walk in the sun, what the heck are you waiting for? It's also a super fantastic day for a run...if you brought the right equipment. Mind you, it doesn't take much, but there are a few essentials. Today I failed on that front. As I'm unpacking my clothes to get ready for running I realized I did not pack socks today...and I have an old pair of running shoes because my regular shoes are packed in my suitcase for the rest of the week. Old shoes and no socks is a really bad combination. However, it is not bad enough to send me back to my desk without a run.

So, I hit the pavement and had a great first mile (average pace 7:59/mile) and in the second mile I start to feel it, that rubbing in the foot that can only mean one thing...I am building up a blister in my arch. Well, I hope I packed a needle to drain it tonight because this thing cannot slow down my running this week. I have too much to accomplish before the end of the year and can't let a little blister get in the way.

On another note, I'm leaving town tonight for work travel, which always seems to get me off track in training and causes many "catch up" sessions once I return. Do you have this problem? How do you keep on track while on travel?

Stats -
Miles: 3.03
Time: 25:28
Location: Capitol Hill and Lincoln Park
Feeling: Not too bad if you don't count my chest cold and mid-sole blister