Warrior Dash DC...

Spartan Race and Warrior Dash* races are all the rage in amateur racing these days.  Those adventures that combine strength, endurance, the chance to leap through fire, and enormously silly costumes as participants launch themselves toward the finish line in hopes of glory and beer.  Indeed, the finisher "medal" at the Warrior Dash is a proper viking helmet - horns and all.  There was a time when I thought to enter such a test of my warrior ethos (in truth, I did register for one that I scratched due to last minute overseas travel) but no longer. Since my back injury in 2010, I have made a fragile peace with my sacroiliac joint allowing me to run and do yoga, but I'm not interested in launching into an affair that may set me back again in order to look silly and cross the finish line covered in mud (I can find mud on a great trail run).

Well, it appears my avoidance has caught up to me after all...it's called the urban jungle.  Yes, even residential DC can present the amateur runner with obstacles to test agility, balance and the ability to stay upright on two feet.  Just what were these obstacles I encountered in the shadows of the illustrious capitol building?  River fording - a great crossing of the sidewalk span drenched by the man watering said sidewalk (yeah...I said that right, watering the sidewalk).  The chaotic crossover* - balancing while hopping back and forth to avoid teetering into one of the many holes created by missing sidewalk bricks.  Storming Normandy* - dodging the bikes, baby carriages, other determined joggers and crazy canines dashing across my path.  And last but not least, Hell's Hill* - the final sprint back up 6th Street NE to Stanton Park on that great incline.  Yes, I completed my own Warrior Dash today....now where's my fuzzy warrior helmet and beer?

On a more solemn note, I ended the day with a touch of perspective and inspiration.  As my yoga class was getting set to start, a group of ladies entered together, one of them holding herself upright using the forearm crutches symbolic of her cerebral palsy.  Her ability to fully participate in the class was hampered by her disability, but she was there, on that mat, bringing peace to her body in meditation while the rest of the class bent and twisted to their hearts content.  Let me remember not to let my aches, pains and impediments be a crutch for not "being present" for myself and my well-being.  Happy trails!!!

Stats -
Miles:  4.24
Time:   34:07 (average pace of 8:02 per mile)
Location:  Capitol Hill, Lincoln Park, Stanton Park
Feeling:  Settled and in complete working order

*These terms are fully credited to Warrior Dash.

It's the little things...

Every day can't be fantastic...that's just a fairy tale.  Though I don't mind telling you I would find glass slippers dazzling additions to my footwear collection.  Nope, that's not reality.  Some days you just wake up and wish you could go right back to bed and stay there.  Today may just be one of those days for me.  Thank goodness I had a decent leg stretcher in the middle of the day...one must rejoice in the small things.

I almost did not get the run in.  I had about a 45 minute window for a lunch break opportunity (and that included changing and shower time).  It almost did not seem worth it to me.  Habit won out, thank goodness, I really needed it.  Just me, my thoughts and the pavement.  It was mind cleansing and body loosening on a day I really needed it.  However, when I set out on the run, I did not yet know I was really going to need the stress relief beyond the normal wear and tear of a busy Washington day (well, and some other stuff) just yet.  It all started right as I finished the run.  That's when the email came in about the article.  The hateful, self-possessed opinion of a Washington magazine blogger.  I went from relaxed and loose to livid and steaming in 10 seconds flat...just imagine if I hadn't just spent the previous 30 minutes meditating with my running shoes.  So it goes.  When I got back to my desk a colleague who knew about the article said I looked like I could use another run.  Yes.  Yes I could. 

It's over now.  What can you do...well carrying on my dream to live in a fairy tale world I just might hope he turns into an ugly creature at the hands of my fairy godmother (he looks a little trollish anyway).  Anyway, I thank my running shoes for providing me a moments peace when I needed it.  Happy trails!!!

Stats -
Miles:  3.7
Time:   30:42 (average pace of 8:17 per mile)
Location:  Capitol Hill, Lincoln Park, Stanton Park
Feeling:  Great while running, steamed otherwise

Just missed the rain...

I wondered if I would get a run in today.  After all, the storms that pounded the midwest on Monday were moving in.  The sky was full of dark, ominous clouds.  The coastal flood warnings were already in place.  But the temperature was nice and as long as I was determined not to let another day pass me by.  So I hit the road.  Everything was working well, I was keeping a decent pace, the air was only partially heavy with pollen, and there was just enough sun to necessitate the sunglasses (which came in greater use later in my run as a shield against the minor dust storm at Lincoln Park). 

I only had one problem that apparently a two day rest did nothing to alleviate.  If you are a frequent traveller, you know there are health risks to long flights.  In fact, most airlines now include in flight exercise recommendations in the seat pocket magazines.  For me, the problem comes in my knees.  I've always had knee problems.  This causes me to be one of those people who walks around the plane often on a long flight or face really severe knee pain from a fluid build up.  Last weekend's flights amounted to a total of 28 hours of flight time...lots of need to walk around, which I did.  But no amount of walking around can get out all the lingering fluid.  It necessitates a bit more vigorous exercise.  So, taking Sunday and Monday off did me no favors.  During my run, my knees were so tight I thought they might burst.  A light run on Sunday or Monday would have been a better option and made my real training run much more comfortable.  Lesson learned.

I contemplated the lesson for much of the run, interjecting often with hopes that the rain would hold off just long enough for me to hit four miles (which it did, thank the heavens).  I enjoyed a tailwind (for once!) most of the run and survived the pollen.  It was a pleasant time to run and I found a few new signs of the coming summer with the explosion of roses and clematis in the yards of Capitol Hill.  It's enough to keep you moving.  Oh, and the heavens did in fact open up almost as soon as I walked back in the office building (I got a few drops on my nose on my way in).  Happy trails!!!

Stats -
Miles:  4.36
Time:   36:36 (average pace of 8:23 per mile)
Location:  Capitol Hill, Lincoln Park
Feeling:  Tight knees, strong heart

A lesson in climbing...

While I had great intentions to run the beautiful path at the KL City Center this morning, I did not make it.  I woke up with just enough time to get in a treadmill run at the gym and then shower for the day.  I will compliment the hotel staff...the heat in the gym finally wasn't unbearable!  Sweating still occurred, but it was not the uncomfortable kind.  So that was that.

I rather thought my exercise for the day was done after that, but I was mistaken.  Our second stop of the day, after the hot springs where it appeared to be an average Malay bathing delight (no really, full on sudsing and all), we headed over to Batu Caves.  Ever heard of them?  They are amazing.  It's basically a Hindu temple built into a cave, first used as a holy site beginning in 1891.  How do you get to the cave?  You walk up 272 steps, dodging banana peels and mokeys who want to steal your bag.  It was a great walk up and the temple was amazing.

Then, after a couple other stops, we headed to the KL Bird Park.  Another amazing site.  If you ever get to Kuala Lumpur I recommend it.  Lots of walking, lots of bird sightings (did I mention I also fed a monkey?).  And now, I'm off on a sprint to the airport so this intrepid traveller can begin the 28 hours of flying back home.  See you back in the States.  Happy trails!!!

Stats -
Miles:  4.02
Time:  35:13 (average pace of 8:45 per mile)
Location:  Treadmills at Shangri-La Hotel, Kuala Lumpur Malaysia
Feeling:  Finally good...

Slogging through the heat...

I live in the Mid Atlantic, which means I know what summer heat and humidity are like, but today the real feel in Kuala Lumpur was 108 degrees.  With high humidity.  Like 70% humidity...maybe more.  All I know is that every time I walk outside I need a shower.  This shouldn't really impact what I do in the gym, though, right?  After all, Malaysia is a modern society with air conditioning in the hotels.  However, as I mentioned before, my hotel does not seem to believe in using this vital resource in the fitness center.  Now, like most folks, I sweat pretty decent during a workout, so I do not need the sauna-like environment to add to the effect.  Alas, I refused to allow it to deter me and pounded out 5 miles., albeit it a little slow on the average pace because I took the final mile down to a 9:30 - 10:00 minute pace to start edging off the organ boiling.

Sweat, once you've started, seems to follow you all day long.  I may actually have burned off a few extra pounds because I seemed to be glistening to the extreme all day.  Since the fitness center believes in providing the same sauna-like experience as outside, hence causing a full day sweat, I may as well take my running to the great park over at the KLCC (that's Kuala Lumpur City Center for those out of the Malaysian loop).  The running path is 1.4 kilometers long around a green space with an amazing kids park and its only a few blocks away.  In fact, I can almost see it from my hotel room (if it weren't for those pesky high rise buildings that cities are so fond of).  Now, if only I can find my way to it on foot. 

In the meantime, here's a couple views from around Kuala Lumpur.  Happy trails!!!

Stats -
Miles:  5.0
Time:  45:15 (average pace of 9:03 per mile across all 5, 8:56 per mile for the first 4)
Location:  Fitness Center, Shangri-La, Kuala Lumpur
Feeling:  Sweaty but the muscles are all firing on the right cylinders

Utterly exhausted and uninspiring...

Tonight I am so exhausted I can barely remember my uninspiring run from this morning.  This is basically how it goes when the work day starts at 8am and ends at 11pm.  I'm fairly certain that around 5:45am I woke up, tripped my way into some workout clothes and found the elevator to take me down to the gym.  I located an unused treadmill...which most are (it's dark until 7ish here in Malaysia so the treadmill is really the only sane option) and took off.  A couple factors I remember that really leave a lot to be desired.  (a) it was really hot.  I mean mind-numbing, dripping sweat all over hot in the gym.  Seriously folks, you build air conditioned walk ways so that you don't have to walk outside, what does it take to get air conditioning in the gym?  (b) jet lag is catching up with my body and its getting tougher to move. Other than that, I really have nothing to say about the workout....but every mile does count in the grand scheme. The jet lag won't last forever, just a few more days and hopefully I can hit my stride again.  (Oh wait, in a few more days I head back to the states which means the jet lag starts all over again)

Unless we get back to the hotel from meetings before 9pm tomorrow, it is highly unlikely I will get in a workout, which means I won't be back with an update until Friday.  Here's to hoping, though, that if I do get in that run that its a bit more exciting.  Happy trails!!!

Stats -
Miles:  4.0
Time:   35:28 (average pace of 8:52 per mile)
Location:  Fitness Center, Shangri-La Hotel, Kuala Lumpur
Feeling:  My legs are a little wobbly from the exhaustion setting in

Duck redux, sortof...

This morning I woke up to ominous thunder and lightning, as is fairly normal in Malaysia, so I decided to skip the run on the promendade alongside the Melaka River and hit the treadmill at the gym, only to find that the treadmill (s) - both of them - were not working.  Well, I could either go back to bed for an hour or risk a downpour while running.  I chose the downpour, if it had happened, which it didn't.

Ugly mother, isn't he?

The air was super heavy and the temperatures were already pretty hot, so I decided to shoot for four miles.  Melaka has a great walk running on both sides of the river that started right outside the hotel, making it an obvious choice for the run.  We had taken a river cruise the night before, so I was familiar enough with the sites to know where I was and what I should be seeing along the run.  That is until this gila monster/crocodile looking lizard starts splashing around in the water relatively close to where I was on the walk and very close to a set of stairs out of the water.  He (who actually turned out to be a monitor lizard...had to look him up) looked hungry, but not as hungry as the swarm of his buddies I saw in the water below the elevated wooden pathway just about half a mile later.  Yeah, those things were something else and boy did they change the pace of my run.  What else did I learn about these critters?  They also can be quite fast, and while not really attracted to human flesh, they do like chickens and eggs.


Anyway, aside from the unwelcome intrusion and the super heat which had me dripping sweat, the run was rather pleasant.  Along the walk are some fantastic historic sites like Christ Church and St. Francis Xavier Church, Jonker Street, the murals which tell the history of Melaka, a view into Malaysian poverty and so much more.  It's really a great opportunity to feel the city.  On my way back to the hotel I was halted by the sounds of a morning tai chi practice that I watched a few minutes.  I also cruised past the tall ship museum.  All in all, a great excursion...and the rain held off until after 9am, at which time it POURED.  So goes Malaysia.  Happy trails!!!

Stats -
Miles:  4.03
Time:   36:34 (average pace of 9:04 per mile)
Location:  Melaka River Walk
Feeling:  Hot, which makes me sluggish, but the rest of the body was super