Making changes...

We all have disappointing runs or training sessions from time to time.  Your head hurts, your body hurts, your mind is distracted, you've got too many other things to do - regardless of why, those workouts just leaving me feeling down and wanting something better afterward.

What I always hope doesn't happen is a body or mind crash during a race.  Unfortunately, I had just such an experience this past weekend at the Disney Princess Half Marathon. 

I've lined up at that start line four other times. I know the twists, the turns, the ups & downs.  I even know the speed bumps.  I keep coming back because it's predictable, I enjoy the atmosphere and I am always seeded well enough to end up in a starting corral that gives me space to run my race (as opposed to getting bottled up with the 24,000 other runners).

Coming out of the race, you would think I was happy with my performance.  I finished in the top 6% overall and the top 7% in my age group.  But I went into the race with a submission time that placed me in the top 1% of the race field....and, in all but a few races, I tend to compete against myself and the clock rather than the race field. 

So this weekend I was chasing 1 hour, 48 minutes.  That was my verified submission time for a half marathon finish in the past couple years.

In my heart of hearts, I know that my fitness still isn't back to that level, but 1 hour 55 minutes should have been achievable.

I felt good moseying up to the start (at 5:00am) in corral A (right behind the elites....which always gives me an extra boost of speed).  I didn't really do anything different in my race prep.  I didn't wear new shoes or a new piece of running gear.  I was hydrated.  My back felt good.  Everything pointed toward a good race.

At the start, I was pulling 8:30 miles, which would have landed me below my race goal of 1:55.  I was in to watching the costumes, enjoying the cooler air.  Then, almost like smacking into a wall or trudging through a bog, at mile 5 the wind went out of my sails.

I felt like there was nothing I could do to make myself move any faster, and my time began to degrade pretty dramatically.  I refueled.  I gazed at Cinderella's castle.  I smiled up at Anna and Elsa trying to gain some new momentum.  Nothing.  THERE WAS NOTHING I COULD DO TO MAKE MY LEGS TURN OVER FASTER.  That is as frustrating as it gets.

So now I'm looking at that 2:03 finish and trying to figure out what I need to do to get back down to that 1:55 (or even better, break that 1:48).

I've recently increased my strength and flexibility training, returning to yoga and pilates twice a week.  But I know that my frame is still caring 20 extra baby pounds and I've got to get my diet under control.  Which means, next step is cleaning out the kitchen and convincing my family to hold me accountable.

A Stacie who meets her goals is a happy Stacie.  Here's to the sweat and tears and all the hard work it will take to regain that fitness level.  Happy trails!!!


2015 Miles to Date: 137.14

Observations:  While it would be easy to let a bad performance go to my head, I can control the impact said performance has on my morale and I refuse to let it get in my way.  Just another hurdle to overcome....

Listening...

...is about the most important thing a runner can do.

The toughest lesson most of us "I'm invincible and made of steel," type-A, delusional runners struggle to embrace is just that....listening to our bodies.

It's goes something like this:  "my ankle hurts today, oh well, I need to run 5 miles."  "My back hurts today, too bad I'm sure a run will make it feel better."  "I'm hacking up a lung, which must mean I should run 5-6 miles in the freezing cold in order to clear my lungs."

In almost every instance, the exact opposite is really what the runner should have done.  Listening to your body's cues for when things feel good and bad can make you a better, healthier, stronger runner.

I've learned that lesson all too well through my own errors.  In 2010, I injured my SI joint...pretty bad.  After weeks of running through pretty excruciating pain, I went to see my physical therapist.

As the PT for the Navy cross country team, she's used to seeing runners like me, unwilling to listen to what our body says and take the necessary rest.  So, she gave me two choices - (a) I could either rest for a few weeks and heal or (b) I could extend the time it would take to heal, continue running in pain and do some stretch and strengthening work.

Obviously I chose (b).

I continued to run and did the exercises.  Walking and sitting was painful.  Running was only slightly less painful.  I became a stock owner in icy hot.  It took me two years before I could run much more than a half marathon again.

Fast forward to today.  That lesson sucked and I decided to do things a bit differently.

Recently, I took part in an awesome girls weekend at a great friends house.  She scheduled a massage therapist to come over and rub away the stress of life.  I rarely get massages because my back is way to sensitive, but I decided to go for it and focus on shoulders and legs....yet forgot to tell the masseuse to stay clear of the SI joint area.  Whoa is me.

The next day I was running on the treadmill and noticed a twinge in my lower back.  Crap.  Later that day I loaded up in the car and drove to Ohio.  After exiting the car, the twinge was a bit more of a nagging pain.  Double crap.  And the next day it was no better.

But.....this time instead of running through it to keep racking up my miles for the year, I just took the time off.  Was it hard?  Uh, yeah, understatement of the year.  It was snowing most of those days and I LOVE running in the snow.

 That said, the thought of missing out on my plans for this running season, would have been harder.

It only took about a week before my back was feeling better and I didn't really miss a beat.  Am I behind on miles for the year?  Yeah, but with the warmer weather right around the corner, I'll quickly catch back up.  So, learn from my mistakes and corrections.  Listen when your body hurts.  Go harder/farther if its praising the heavens.  Good or bad, just listen.  Happy trails!!!

2015 Miles to Date:  115.41

Observations:  Mentally I had a really tough time looking at my running bag, carrying it with me every day but not using it while I was recovering.  I also felt really darn proud of myself when I did reopen my bag and tie on those shoes again.  I chose the right path, rather than the one that my head was screaming for.  Admittedly though, I became a bit of a cranky beast.
 

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