Perfect Day for a 10K

A bit late in posting the results of the 10k, but had lots of company and the election to work on and YES WE CAN and YES WE DID!
In thinking back to the 10k I must say that the entire day was perfect. The weather, the course, the participants and the organizers. No one can put on a better race than the United States Marine Corps. I enjoyed every step of it.
I did fine. Came in 6th in my age and gender, which proves that if you live long enough and keep running you move higher up in the ranks. I hope to run again next year and do some races in between, including the annual Turkey Trot in Alexandria on Thanksgiving Day.
Thank you Arlington County for sponsoring me and others. Thank you for your efforts to have a healthy populace and thanks to all the other runners who inspire me to keep putting one foot in front of the other.
Peace.

Thanks FitArlington

One 10K down- many more races to go!
I enjoyed my first ever race and can't wait to improve on my time. I have definitely caught the running bug.
Thanks FitArlington for the entry. I don't think I would have had the nerve to register for the race if I wasn't offered the chance through the group.
Here's to staying healthy, fit, and happy!

Amazement and PERFECT conditions!

I was extremely happy with the weather on Sunday. Saturday had been terrible- cold and rainy. Today isn't that much better. But Sunday was a jewel among ruins; we runners could not have asked for better!

Two and a half years ago, I had PR'ed at the LA Marathon with 3:40:58. The five marathons I ran after that did not shatter that PR, so I was hoping that I might be able to once again reach 3:40 at yesterday's MCM. Well, I did that, and then some. I totally shattered my record and created a new PR of 3:33:06.

I was really surprised that I did not hit a wall anywhere, that I kept on running steadily throughout the race, and that I had it in my to go all out right at the end. So I re-qualified for Boston and now the question is, can I go there in April without going broke? I think that since I've done Boston once, albeit in terrible weather, the major excitement is gone, but I'd still like to go. The whole trip is just really expensive. Enough about me.

Congrats to all the FitArlington participants and especially the first-timers! This was a truly beautiful course to run but I have to ask, weren't the post-race refreshments a bit lacking? Did anyone see any bagels or oranges?

Disappointment

Last week I concentrated on tapering off and staying well. Monday I felt the beginnings of a cold coming on, but I rested and by Wednesday I felt normal again and relieved that I got the illness out of the way well before race day.

But ... Friday morning the cold came back. I rested, and drank lots of fluids. I picked up my race packet at the Armory, and tried to visualize success. I also went to Target and stocked up on vitamins and immune-system boosters.

It didn't work. Saturday I felt terrible (my parents had to come babysit while I slept most of the day). Saturday night I had to make the call about the race. I thought about my fever, my runny nose, my hacking cough and my total exhaustion, and admitted that, even if I felt a little better Sunday, I was not going to race.

I'm so disappointed, after five months of training -- starting from scratch! -- that I didn't get to race.

On the other hand, I'm proud that I went from barely being able to run a mile to running 5-6 miles without too much trouble.

I'm setting my sights on a new goal -- the Cherry Blossom 10 Mile race in April. I'm trying to talk my runner friends into joining me. Will any FitArlington folks be there?

I hope everyone else feels proud of their accomplishment, whatever that may be!

Beautiful Weather, Ugly Time

Well, I finished. But the two weeks of down time five weeks ago (due to an plantar fasciitis) came back to haunt me around mile 14. I was on pace to go under 3:30 and still had sights on a low 3:20s, through the halfway point. I had been able to run in recent weeks, but only went 12 miles in training, and that was the point I felt my energy slipping away (plus some cramping issues in both quadriceps).

Still, the 3:50 was my second fastest 26.2 time. I'll take it, chalk it up to experience and look forward to my next race (after I give my foot a chance to heal). And I was very thankful that the race was Sunday, with sunny skies, and not in Saturday's down pour.

Hope you other Arlingtonians fared better in your reaching your goals.

T minus Five days

Can someone please do something about the weather? Conditions will be perfect all week (clear, calm, in the 50s) but now the forecast is for rain all weekend. Sucks.

I'm mostly ready. My foot still hurts, but I can run on it. I did a final 12-miler on Sunday, including the last five at race pace. All systems go. My biggiest concern now is that the two weeks of idle time I had last month will haunt me around mile 21. The dreaded Wall looms large. I only did one 20-miler in training and that will have been five weeks before race day. History tells us that often the distance of your longest training run is the spot in race where you crash. We'll see.

One last thing: anyone know if there will be a FitArlington get together after the race? What happens once thing is over? Does this blog disappear?

One Week to Stay Healthy

The marathon is less than one week away! Although I've done all of the trianing I'm starting to get nervous that I won't be able to do it. Hopefully that feeling goes away. I don't know about anyone else's work spaces but it is definitely cold season in our office. A lot of people are out with either hacking colds or funky stomach viruses. Even my roomate is coughing. So far I've been feeling okay but it would be perfectly ironic for me to be healthy for the 4 months of training and then get sick in the final week!

My gameplan this week is to take it easy, drink a ton of water, and eat safe foods. I hope everyone else is excited to finally do their runs!

Remiss in posting, but (mostly) not in running ...

Last time I posted, I was talking about my training plan.

Since that post I had two nasty stomach bugs and a college reunion weekend. (I -- rather optimistically -- signed up to run the alumni 5k that reunion weekend, but at 8:30a.m. I was nowhere near the cross country trails. I was dragging myself out of bed and down to the Comfort Inn complimentary breakfast after a late night.)

Thankfully, I am running the 10K, not the marathon, so even with a lot of downtime, it has not been too hard to get back on track. I did about 10K last Sunday, to give myself confidence that I can do it again on race day. Not only did I do it, but I achieved my goal -- 6.2 miles in under an hour! 59:56, to be exact. That felt great and now I am not so worried about race day. Even if I don't match my time, I will surely finish.

I did 4 miles today, pretty slowly since I was pushing my son in the stroller. Tomorrow I'll do about 5 without him, take a couple short runs early in the week, then rest up. I can't believe race day is almost here!

Waiting for October 26

Training has been challenging, exhausting, and thrilling. I can't wait for my first race. Good luck everyone!

10 more days!

Well folks, it's down to the wire now. 10 more days till the Marine Corps Marathon! I did my last long run two weekends ago (or was it three?) of 23 miles. And I felt great, absolutely wonderful! This past weekend I did a sprint triathlon, so there was a 5K run in that. This coming weekend, I'll probably do a ~14-mile run, maybe less.

I'm so excited and I know that everyone else here must be as well! If it's your first time running this marathon, watch out for the last 0.2 miles- it's very, VERY steeply uphill.

Back to work... gosh, I don't like this whole tapering bit. I want to keep working out like normal but I have to rest up.

Running thru pain

My foot pain has been diagnosed as plantar faciitis, basically an inflamation of the tendons connected to the heal caused by stress (running, in my case). Normally the cure is to take a few weeks off from running, but I don't have that kind of time. I rested/iced/medicated for a few days, then did a 12-mile test run on Saturday and had good results. Constant low-level pain, but it didn't get any worse as the miles went on. And the pain stopped the second I quit running. After two more days rest, I've run on it for four days now, with the pain being a little less each day (with more ice and ibuprofen after each run). It looks like I'll be able to salvage a run for race day. Not an ideal situation (nearly two weeks of missed training) but I'll start the race, and see how it goes.

What Can I Say

Hello to all the FitArlington Dedicated Marathon Participants, this is your colleague who has to inform you that I am out of the race. If you will look at my previous posts, you will see where I mentioned a right knee injury on July 7, 2008. In later post, I told you folks how it was coming along, and then recently, I mentioned that it was still bothering me (I mentioned that I was breaking down and going to the doctor). Would you believe that I got the report yesterday, that I have a torn meniscus and was told that there would be no marathons in the near future. Now I know why I shedded that tear when I was first notified that I had been selected. I am truly upset about this. I was so looking forward to this race. I am truly ready and know I would have been able to complete the entire race. I am scheduled for outpatient surgery on Oct. 28, 2008. It has been a wonderful opportunity and experience. I truly enjoyed the various meeting locations and scenery. Much success and fun when you folks run the race. I am debating if I am going to come and support you folks simply because I know I will have the urge to run/walk the race anyways.

Injuries Can Really Take the Fun Out of Running

A day after being on a high, having completed a 20 miler with the last five miles under race pace, I was quickly brought back down to Earth. At first, I thought the bruise on my right foot was annoying, but nothing to be concerned about. My feet hurt a little all the time during training, so this was nothing new. Then again, the pain was in a new spot, back in the arch of my right foot, not across the ball as usual. Three days later, while running 5:30am 400m intervals, the pain became intense at split number 9 and I had to stop (I was supposed to do 12). I jogged home easy and figured I'd be fine. It only hurt bad during the high-intensity of the sprints. A few days of only bike riding and I'd be fine for my weekend 15-miler.

Sunday came and the pain was mostly gone. I set out to just log the miles slow and easy, nothing to strenuous. I had my last 20-miler coming a week later and then the taper for the race. I didn't want miss a long run at this critical juncture. I only made it a mile and a half before the steadily increasing pain caused me pull up lame. Determined to get some benefit from the day, I turned the 15-mile run into a 10-mile walk. This was a mistake. My forced walk/limp produced an unusual gait and was something new for my legs. The 2.5 hour trek resulted not only in a more-bruised foot, but also an extremely tight hamstring on Monday morning.

I'm taking the entire week off from running and will see how things are again this weekend. I am extremely discouraged at this point. Last spring, a very similar series of minor injuries kept forcing me to put off workouts until I had missed nearly two weeks of training a month before my scheduled race. I tried to come back too fast, got hurt worse, and dropped out. This particular feeling of deja vu is horrible. Stupid feet.

Jelly Beans

I finished my longest run that I will be doing besides the actual marathon this weekend. I run with Arlington Road Runners and our loop went around Hains Point and then up Crescent Trail. It was a beautiful run and I felt pretty good considering the 22 mile distance. The only down side came from some wet socks which proved to be excellent blister magnets.

I've been experimenting with food on my long runs. They recommend that you bring some supplement so that you have enough energy to make it through the run. I stupidly tried one of my long runs without eating breakfast or a food supplement and had to stop before the end because I was feeling light-headed and dizzy. The sport jelly beans are my favorites. Currently the red and orange are my favorite flavors. My food routine now consists of a banana for breakfast and some beans for the run.

Only one more month until the marathon! I hope everyone's training is going well.

20+ miles and onward!

It has been a very long time since I last posted, and I chalk that all up to my new transition from work to school. I've been running on my own the past few weeks and because of my school schedule, have not been able to get to the Tuesday night track workouts. I've been doing my own long runs as well because I just find them more enjoyable than running the same course every week.

This past Saturday I ran for 3 1/2 hours, and it was well over 20 miles, but the majority after Mile 4 was flat. I think that, because I was running alone, I probably slowed down, which isn't good. That's the benefit of the group workout- it pushes me to keep going at a strong and steady pace.

Less that four weeks to go till the marathon, and I really, REALLY want to break my PR of 3:40:58. (As an aside, the Boston-qualifying time is 3:40:59. Yeah, THAT's how close I was, but I made it!)

20 miles and running

I hit two milestones this week: 20-mile training runs and 45 years on the planet. The first one was especially gratifying because I negative split the last five miles, averaging a 7:29 pace. This is a good way to test your readiness for a marathon. Some coaching sites say that whatever pace you can hold on the last five miles of a 20-miler is about what you can do on race day for the full marathon. We'll see. I'll do another 20-miler in two weeks and then begin tapering (reducing the length of the long runs) for race day.
The second milestone also brought some change. I learned that the Boston qualifying time for 45-yr-old men is 3:30. Since I had been training to run a 3:20, this initially seemed like good news. It's a perfect invitation to ease up. But on futher reflection, pride will not let me. I still want to be able to run like a 44-yr-old and get in with the 3:20. It's good to have the cushion, but I don't plan to use it.
Onward!

Working up to 6.2

I've been following Jim Galloway's 10K training plan, as I posted last time. I liked it because it was a lighter schedule than other training plans I saw, but I did worry that it wouldn't be enough training.

During the week I have two shorter runs. This week they are supposed to be 30-45 minutes long. I've been doing about 40+ minutes in and around my neighborhood, just exploring new streets and then finding my way back home. I don't always know how far I've gone, but I think I'm doing about a 10-minute mile pace.

On the weekend I have one long run. This last week it was, for the first time, five miles. I've been using the wonderful W&OD trail for these slightly longer runs. On Saturday I parked in my usual spot, about 2.5 miles in (those mile markers sure are handy), and ran out-and-back to the beginning of the trail. It was a less woodsy, less scenic part of the trail -- much of it along Four Mile Run -- and perhaps for that reason was a little less crowded. But I mostly ignored the scenery and tried to pick up the pace a bit. I kept up about a 9:30-minute mile for most of the course, which made me very happy!

I'm also really good at my one rest day each week.

If there's any part of the plan I'm having trouble with, it's the "cross training" days. For three days I'm supposed to be walking, cycling, doing aerobics, or something. Sometimes I end up walking a little (usually with my son in the stroller) but most days I do nothing at all. I need to come up with a concrete plan so I can make the most of those days in the five weeks before the race.

Still in the Running

Hello Everyone, just an FYI that I am still in the running. I haven't met up with the MCP's lately but, I have been working out. I am still having a slight problem with my right knee. I will more then likely break down this upcoming week and go to the doctor. I'm at a stand still regarding weight loss. It seems as though I'm gaining. How can this be? I guess the more weekly miles I complete, the more I want to eat. I did try Danni's chicken recipe, it was very tasty. MCP had an 18 mile run this past Saturday however, I did not go due to the rain. I see that Henry made it out - what a way to break in new sneakers - hope your foot is better. One thing about MCP come rain or shine you can count on them being at the designated location. I know a few other groups who cancelled their Saturday run due to the weather. I do plan to go this Saturday on the 12 mile run back at Belle Haven Trail (this time with my shorts of ole). P.S. I did print out the information with my Bib number (27304) and the Packet Pick-up hours. Until next time - Peace.

New Shoes and Soggy Socks

Getting new running shoes always has sort of a Christmas feel for me, but there are some down sides. I've always been leary about gettting new shoes two close to a race date. No matter how good they feel in the store, flaws inevitably turn up on long runs. These usually show up in the form of blisters. The other negative is I don't like the shiney glean they give off on the trail. Makes me feel self conscious, that I look like some kind of raw dude who decided to become a runner and has to have the latest hi-tech whiz-bang set of foam rubber and mesh out of Beaverton, Ore. They scream "this guy never runs, he just likes the shoe!" For me, the sooner I can get them muddy, the better.

Which brings me to last Saturday. I had my new Saucony's on, I had worn them three times for runs of 8, 12, and 13 miles. So far, so good, except for the small blister on my left achilles, which happened during the Abebe Bikila Half marathon. This time, I'd wear better socks. I did, but too little avail. They got soaked in the rain and standing puddles that quickly formed. The low-top socks eventually slid below the top of the shoe, exposing the blister. It soon burst and began to bleed. I didn't know this because I was soaked head to toe (or head to blister, I should say). When I completed the 18-miler, I pulled of the sock to wring it out, and the rain water ran red.

Little did I know the blood was sufficient enough to stain the top of my shoe. That's the left one, on the right. That's my silver lining from a miserable run. This stained shoe will be worn as a badge of honor.

Jogging Again!!!

It has been a while since my last post. Typing with one hand takes some learning. I guess the more I type the faster I will get. I like some of the others, have had leg injuries. Mine is due to the fact that my right side is really trying to compensate for my left side. I never knew how challenging it would be to learn how to jog again. When I see somebody jogging- - I will watch them and try to focus, and see how I can make my pace or pattern more rhythmic. It is so hard getting that rhythmic pattern down again. Physical therapy helps as well. My therapist works with me on muscle strengthening, balance, and getting a more normal running pattern down. I attempt to jog on the the trail close to our home in N. Arlington- - about 3 miles. I attempt to jog it as smoothly as possible. I just hope to run the race to be able to show my son that no matter what life puts in front of you. . . You must never give up! One of my favorite quotes is: "You may encounter many defeats, but you must not be defeated." by Maya Angelou

Great Running in San Diego

What a great summer! We certainly have been lucky with weather here in Arlington.
I did get away for a week and enjoyed some great morning runs in Ocean Beach, San Diego. I only run 2 or 3 days a week, but I try to run 5 - 6 miles each time. I am hoping that is enough to get me to the 10K injury free and happy.
Hope everyone is doing fine and feeling positive about the future. I feel for those of you who are trying to do the marathon. It is a long haul and I wish you all good luck.

A woman with a plan

It has been a long time since I last posted. For one week I have an excuse: I was in a cabin on Lake Michigan, without any access to the Internet (ahhhh!). There was nothing but a beautiful beach, picturesque countryside, and very cool weather (highs around 70). I ran 3 days that week, about 3 miles each time.

I did the same number of miles at home the following week, and realized with some pride and pleasure that a 3-mile run has become easy for me. I can do it with some "speed" (i.e., a 10-minute pace or slightly less) if I choose, and I am not wiped out at the finish. I could definitely run farther. Time for a training plan.

I searched online for 10K training plans, and chose the simplest one I found -- Jeff Galloway's. It requires three days of training runs each week (two short and one long), plus three cross training days and a rest day. No fartlek or speed workouts. I printed it out and put it on my refrigerator, and now I track my progress daily.

This morning I ran four miles with a friend and her dog on the W&OD trail. The conversation made the time (and distance) fly by, and I definitely felt like I could have kept running for a while. I can't wait to do five miles next weekend!

Magic Remedy

After a minor foot injury and taking a week and a half off I am back on track. I was doing my 16 mile run through Rock Creek Park with the Arlington Road Runners Club and I woke the next day to a very tender foot. Not owning a car and having to walk to work, the grocery store, and all other errands make this type of an injury much more annoying than I could have imagined.

I spent the week limping before I had an X-Ray which showed nothing was wrong with my bones. My doctor used to be an EMT for the Marine Corps Marathon and told me he used to watch people collapse on the Memorial Bridge right around mile 21 (subliminal hint to get me to quit?). Things were not looking good. I took the long runs off and figured I'd give running a try after walking felt natural again.

This Saturday I did my first long run back, 18 miles! My foot felt fine the whole run but when I stopped to refill on some water I immediately noticed the same pain was back. A coworker and a runner at ARRC told me to try an ice bath. I used to be forced to do ice baths for crew and a fair warning to all this is not for the faint of heart. I filled my tub up with the coldest water and emptied my freezer's ice supply into it. 15 unbearable minutes later I got out and gave each of my feet an additional 20 minute ice bath.

As much as I whined the whole time about my frozen limbs and the fact that our margarita ice supply was now gone the ice bath worked like a miracle. My foot didn't hurt at all afterward. On top of that, my typical grandma waddle on long run days from tight hips didn't happen either. I walked like a normal functioning person for the rest of the day.

The ice bath is now a permanent part of my routine.

exploring the C&O

Yesterday morning I headed out early for my weekend long run. The weather was pleasant- not too warm or humid. I ran from my apartment up Quincy St, which turns into Military Dr, all the way up to Chain Bridge. Crossing that, I was supposed to meet the Pacers running group at Fletcher's Boathouse. But the weather was so nice that I decided to instead go west on the C&O towpath and do my own run.

I went out to the mile 10 marker, turned around, then ran all the way down to Georgetown, across Key Bridge into Rosslyn, then decided that three hours of running were enough and wobbled the remaining way back home. As if that weren't enough, I swam 2km (slowly) in the pool that afternoon!

If you haven't been on the C&O towpath, I highly recommend it. For those with a car, there's a parking lot around the mile 7 marker, so you can get a feel for a different part of the trail. Yesterday was definitely the farthest west I've gone on that trail. What I would love to do one day is go as far as I can and not have to worry about getting back home. Ideally, I'd be able to take a bus or have someone wait for me in a nearby parking lot to drive me back home.

Measure by Measure

I've been using my block in South Arlington to run 1/2 and 1-mile intervals. I measured the distanced last year with my car, but I've never been confident that the distances were just right. So when I saw local running legend Jay Wind at our Marathon Charities Partners training group last Saturday, I asked him if I could borrow his measuring wheel to check my route. This device is accurate to the foot.

Turns out, my 1/2-mile course was about 30 feet short. The Mile course was 50 feet shy. All those good feelings I had about my improving intervals quickly faded. Those fast splits I had posted now didn't seem that impressive. But, at least, now I've got an accurate course for speed work right out my front door. I start using it next week.

small run

This past Saturday I ran the ASYMCA mud run in VA Beach. It was fun, and I got a bit muddy, but oh it should have been called a Sand Run! Most of the 8k course involved running on dry sand, which can quickly tire out anyone, but I got my best time ever of 51:05. 4th in my AG. If this were a standard road race, I would not be impressed with that time.

Here is a picture, for your enjoyment:-)

I skipped the track workout at W-L last night because of the fact that my stomach requires a bare minimum of two hours between eating something substantial and running. Biking and swimming are usually ok after half an hour or so, but not running. I didn't get home till 6pm yesterday and I was hungry. There was no way I could just not eat till 8:30pm! So in the interest of instant gratification, I chose food over a workout. Sigh.

I did go swimming this morning, and then did some aqua-jogging. Does that make up for a track workout? Am I the only one who dislikes evening track workouts?

OOH, OUCH

Hello Everyone, it has been a while since I last posted. I was on vacation. I didn't travel. I got some good rest, relaxation, and exercise. I am continuing to mend with my knee injury and am running again. I realize that all I am focusing on is cardio. I need to get back to the weight training portion of my exercise routine. I met the MCP this past Saturday at Belle Haven Park. The PHD was right, what a beautiful route. The people on the trail are so friendly and courteous. I also experienced a first time mishap on this run. Would you believe that I brought a new pair of shorts the night before and wore them on Saturday. My inner thighs got so chaff I could not complete the 15 mile run. Once I got to the two and one half mile H20 station, I asked for a ride back to the Belle Haven parking lot. Once I got out of the car, I realized that I was bleeding. Oh my, quite embarrassing. I did complete 11 miles. Back to my shorts of ole'. Talk about a hurting thing. It's funny now, but, it wasn't funny at the time - ooh, ouch.

Getting back on track

Missing the track workout last Tuesday didn't set me up for a good week. It was easy to make excuses why I didn't have the time to go out and run. The heat and humidity! After missing a few runs, I was worried my body would forget all the progress it had made.
But now I'm back on track. I went to the track workout on Tuesday and was able to complete the workout. My body still fights the first mile or two, but after I warm up I can focus on enjoying being out for a run. I have vowed to make running a priority and not miss any more track workouts!

Wednesday Nights at W-L

For speed work, I like visiting the track at Washington-Lee HS on Wednesdays. There are usually several local running clubs that do interval workouts here. The concentration of other runners picking up their knees and pumping their elbows is infectious and motivates me to push harder.

That said, running 400-meter splits is the hardest running I will do as part of my training and, quite frankly, it scares me a bit. At least twice I have had my training for major races come to naught because I pulled a muscle doing these sprints. I try to warmup and stretch properly, but always know that a pulled hamstring could be just one step away.

3 miles (without stopping)!

I thought that would be a fun title to use immediately after veganista's previous post.

The slump continues -- it is hard to get psyched up for running most days -- but I'm still managing to get out at least three times a week. The official race registration helps me keep my eye on the goal.

I also reached a milestone: 3 miles without stopping or walking. I did it for the first time last week, without my son in the jogging stroller. I ran 3 miles on Sunday with him in the stroller but I couldn't do it without walking a little. That extra weight really makes a difference (at least in my head).

When I first contacted the coaches of the Marathon Charity Partners training group and asked about a training plan, they pointed me to a guide to getting started. Then they said, "When you are running three miles without stopping, three times a week, for four weeks, get in touch with us for a training plan." I hope to be at that point by the end of August. Then I'll have two more months to build up to six miles.

18 miles!

On Saturday I ran 18 miles, and thankfully the weather wasn't too terrible. I had decided the previous weekend that I miss doing my own long runs, and that I was tired of running the exact same course with the group every Sunday.

Anyways, when I got outside on Saturday morning, the sky was cloudy and it was barely sprinkling. For half a second, I hesitated and thought about going back in because of a potential downpour. What a silly thought! I banished that thought and was glad I did! I can't describe how great it feels, mentally, to be running. Sure it may be physically uncomfortable sometimes, like after 2 1/2 hours, but I love it so much when I pass people going in the opposite direction. When I'm biking on the trails, I get wistful as I pass by runners. I feel like I'm missing out on something great.

It's a silly thought, right? I mean, I could bike for 2 1/2 hours and the only thing sore might be my derriere. But if I run for 2 1/2 hours, my legs, back, feet, everything is feeling that soreness. It's a good soreness though, but running does take it's toll on the body. I'm glad I got a good 18-miler in this weekend, because next weekend I won't be able to run as much. I have an 8k mudrun in VA Beach on Saturday, and there really aren't that many places to run in my hometown.

I'll let you all know how the 8k goes! It'll be fun because it's not just a run, it's an obstacle course. Tires, a wall, who knows what else, and of course.... a MUD pit!

Hot summer slump

I've hit a slump. It's hot. I've been working & taking care of my son alone for two weeks, and I'm exhausted. I took last Friday off, which was poor planning, because I had a busy weekend and no time for runs Saturday, Sunday, or Monday.

Well, maybe I could have squeezed one in, but I'll be honest: I just didn't feel like it.

Yesterday, after four days off, I still didn't feel like it, but I didn't feel I had a choice either. If I take too many days off I will lose any hard-earned progress I've made. I went out late in the morning for a 3-mile run; it was already hot, which made me grumpy, plus I was tired from a busy weekend. I felt like I was moving very slowly, which I confirmed by checking my watch at the end of the run -- 43 minutes for 3 miles! Yikes.

After I got home I mapped my route and realized my mistake. I meant to run 3, but I accidentally ran about 4 miles. I felt a lot better about my pace (11-minute mile) after that.

Then the FitArlington program sent me a link to register for the 10K. After I did, I instantly felt more motivated, with my long-term goal more concrete in my mind.

It didn't hurt to be reminded that other people are watching me work at this and checking in on my progress ... I hope that will be motivation enough to get me out the door for my next run.

Hills

Once you think you've got the "pacing" thing down, try a few hills to get a reality check. The training group to which I have been assigned--Marathon Charity Partners--did the Riley's Rumble Half Marathon on Sunday. The course starts near the Potomac at Seneca Creek, MD, then climbs the foot hills for six and half miles inland, the returns on the same course. The rolling course had few flat spots and played havoc with someone like me who is working to keep a consistent pace. My miles splits ranged from 8:30 down to 7:13. That kind of variation is not good for optimum efficiency. The way to achieve your best time is to run as evenly as you can from start to finish.

The smart thing to do on a variant course like this is throw out the mile markers and focus on two splits: first half and second half. For that I did quite well. 50:40 going out, 50:41 coming back for 1:41:21 total. That's a 7:45 average. I want to run 7:30s in October, so I need to be a little faster. But since its only July, I'll take it for now.

Sunday's long run- same old trail

Yesterday I ended up running nearly 18 miles, but not all at once though. I ran from Ballston to Theodore Roosevelt Island, where I met up with the Miles Ahead running group. Then we ran from there up the Capital Crescent Trail (yet again) and I went just past the Mile 4 marker to Little Falls Expressway. http://www.gmap-pedometer.com/?r=2119535

The route I mapped above is not chronologically correct, since it shows me doing the Capital Crescent loop first, and then the run through Arlington. But it was easier to create this way....

Anyways, after the run I was literally dripping in sweat. Every part of my skin was saturated in sweat. And even with my sweat-wicking clothes, they were drenched and I could easily wring sweat from my shorts. It seriously looked like I had taken a shower (but I'm sure none of us smelled that great!) I had started out with a full Camelbak and it was completely empty when I finished my run.

Even though summer running might be hard, it just feels so wonderful to be so thoroughly sweaty afterwards and really feel like I got an awesome workout. I'm getting way bored of always running the same route with the group- next weekend I'm heading off on my own and will either hit the W&OD trail or the Mt. Vernon trail, and maybe even make a loop around East Potomac Park.

Getting in my weekly miles

I have started to become a bit obsessive about making sure I put the miles in during the week and the long run, because I have noticed that my exercise tolerance on the long runs has started to improve.

This weekend I was slated to do a 13 mile long run -- I was cramping Saturday morning and had been invited to a birthday party for a 4 year old Sunday morning. So when was I to do my 13 mile run? I realized my best and safest option was running on the clubhouse's treadmills.

While it isn't the best venue, it is safe. But I have to say, it is really mind numbing to run and walk 13 miles by treadmill -- there is only so much Law and Order of any variety I can watch. However, I had to get my miles in and so, I did complete the run.

The good thing I can say is that my running to walking ratio has improved -- I ran 9 miles and walked 4 miles. People should buy stock in ibuprofen and gatorade -- they're the two products assisting me in pursuing this training regimen.

Anyway, I just enjoyed a great hot shower and am looking forward to some heavy carbohydrate loading!

Reuben

Wake up early if you want to avoid the heat.

It has been a few weeks since I posted any comments. I have been running twice a week and see some definite progress.
Midweek I run in my neighborhood which provides plenty of hills. Saturdays, I have been meeting up with the Arlington Road Runners at Gateway Park. This past weekend, however, I decided that the road runners leave a little too late in the morning. They gather at 6 a.m. and by the time the groups head out it is already getting a bit too warm for me. This past Saturday I left the house at  5 a.m., ran over to the C&O canal at Chain Bridge and ran to Georgetown and back.  I think I ran close to 9 miles and thanks to my new ipod shuffle, cool temps and flat ground I had a great time. I didn't even need to carry water, as it is not too hot when you go out that early and it started to get light soon after I began. Yes, after waking at 4:30 a.m., I must admit that I was a little tired later that morning, but I had the rest of the day to catch up on my sleep and enjoyed a couple of short and delicious catnaps. I just treated the remainder of the day as a day of rest which is something that we all can use one day of the week. 
After years of not running I thought it would take much longer to come back, but I see real progress and I am enjoying this very much. Keeping my fingers crossed that I can  continue without injury. I am pretty happy that I am doing this. The first step out the door is always the hardest.   
We are lucky that we live in a great place for running.

Google will Rule the World

So like probably everyone else, the summer brings the opportunity for travel to scenic destinations, visiting old friends etc. This weekend brought the opportunity to travel to Rhode Island and visit my college roommate. However, while I packed for the trip I thought about how am I going to do my long 16 mile run. I packed for the run bringing along the shoes, ipod, bandaids, etc.

When I got to Rhode Island, I looked around and came up with some ideas as to wear to run but had no idea what distance I was contemplating. But like almost everything else on the internet, Google came to the rescue with Google Pedometer. I came up with a route which ran me along the ocean with very minimal backtracking or complicated turns. I must say pretty cool technology. I ran the route this AM and was able to maintain my goal of a 10minute pace throughout. Bit uncomfortable at a few points during the run but powered through. I must admit at the end I came back to my room and slept for about an hour. So I feel OK, but this is by far the farthest I have ever ran. Another week down and one step closer to the Marine Corps Marathon...

Lubber Run Loop

My original thought for this blog was to find new places and routes through Arlington and write about them. I've recently branched out from my normal Custis run out to Key Bridge and back to do a 5 mile loop connecting some of the local running paths. My favorite part about this loop is running through Lubber Run Park which has a beautiful shaded path along a creek.

Here is the route. Starting from the Ballston Metro station you'll head over to N Carlin Springs and then turn into Lubber Run off of George Mason Dr. After running through Lubber you'll make a right along Rt 50 and then catch the Bluemont Park trail off of Granada. This part is a little confusing because there are a lot of running paths going different directions. I always check my route out on gmaps before I leave to avoid getting lost. Once you're on this trail you're basically running through the heart of Arlington's parks and I passed tons of people playing basketball, soccer, baseball, running, cycling, rollerblading and skateboarding.

I stay on this route until Bon Air Park where I cut across the soccer field to connect to Custis. Alternatively you could stay on pavement and go around the field to get to the same place, the route will just be a little longer. Custis takes you back along route 66 and then I turn south on Stafford to run south past Washington and Lee Highschool and back to Ballston.

A little bit of a warning there are some fun hills along the way!

Another kind of progress

The other day I was pulling on my shorts and realized they were a bit looser than they used to be. Hmmm, I thought -- I must have lost weight!

I remembered that I had thoroughly weighed and measured myself in mid-May, and written all the numbers down, before trying a different exercise program (that lasted real long, ha). I dug out that scrap of paper, the tape measure, and the scale.

Since then I have been running three times a week for five weeks. I have lost five pounds, and one inch around my most troublesome area, my waist. Hurrah!

Over the last five weeks, I've been focusing on the fact that running is good for my heart, my lungs, my strength and stamina, and my mental health. I'd almost forgotten that I am also running to lose the weight leftover from my pregnancy (and maybe a little more).

Those numbers aren't huge, I know, but measurable progress, no matter how small, is thrilling.

a newly-minted triathlete

Gosh, it's been a while since I posted, hasn't it? Well, on Sunday I competed in my very first triathlon- it was very small, nothing like an IronMan!! But at least now I can call myself a triathlete, but I'm hoping to do another sprint tri before the Marine Corps Marathon.

I took the day off yesterday and just did some yoga, but this morning I went running and it felt so great! I don't know if I'll be going to the track workout tonight because the temperature will be in the 90s and/or there's going to be thunderstorm. I think that all my run training has been paying off because in the tri, the running was definitely a cake walk compared to the other two legs of the race. And unlike in my training, I didn't feel debilitating soreness in my legs after hopping off my bike.

While my runtime was not fast by any standards (26:00 for a 5K), I was happy to that I passed several people on the run.

If I don't go to the track workout tonight, I'll do the workout tomorrow morning, but there's something about working out with a group that pushes each individual to try harder. I think it's because we all have that competitive spirit in us, no matter how hidden it might be:-)

Working Through Vacation

As summer moves along its inevitable that some of my long runs will have to be on my own. I went to Panama with my boyfriend and his family and was supposed to do 12 miles for the long run. I thought I might be able to run outside but it ended up that the resort we were staying in didn't have the safest surrounding community. Another factor was the heat and humidity which I will try to avoid at all costs (although DC isn't much better). Instead I got desperate and found... a treadmill.

I hate treadmills. I think running on them is boring let alone running for 120 minutes. I tend to get psyched out when I can see my time and know how much more I have to go. To keep myself interested I made myself listen to 5 songs without looking at my time and then I would check out the time and be motivated by how much time had passed. It ended up that 5 songs lasted me about 20 minutes so I did 6 sets of 5 songs. This definitely helped me get through the workout.

Aside from my boring treadmill run Panama was beautiful and I was able to run on the Panama Canal Causeway which goes alongside the Bridge of the Americas connecting the two continents. Pretty Sweet.

Down, but, Not Out

Hi Everyone, just an FYI that I am still having a little problem with my leg however, I did start back walking on Friday, July 11th. I walked also on Sunday, Monday, Tuesday and will walk today. My walks take one to two hours. I will join the Charity Partners this Saturday and walk.

Mama needs a new pair of shoes

Well, not anymore. Until yesterday I had been running in a year-old pair of sneakers intended for cross training, which I wore to many step aerobics classes. They are comfortable, have lots of cushioning left, and I thought they were fine for running. But then I noticed my feet were often sore at the end of the day ..... hmmmm. And then I got a $10 off coupon from local running store Pacers in the mail. I figured that was a sign to invest in a real pair of running shoes.

Normally when I shop for shoes, I check out how the shoes look, and how much they cost, before I even try them on. But this time I bit my tongue and didn't ask the price, and I made it a point to not look at the shoes. The most important thing -- the only important thing -- was how they felt on my feet.

The salesman was very helpful. This kind of service is probably not surprising to those of you who have been running a long time and buying appropriate footwear, but it was a real treat to have someone measure my feet, watch me walk, suggest shoes that would be good for my feet and gait ... and, when I couldn't decide between two pairs, suggest I try on one of each. (Brilliant!)

I walked out of the store with a brand new shiny pair of very comfortable running shoes, and tried them out that night. That's when I realized that there is more to running shoes than cushioning. These are much more light and flexible than my old crosstrainers, and my feet are thanking me already.

Hitting the Wall

I hit the wall last Saturday on my long run (13 mile). Two factors affected my performance -- one in my control, the other not. I came to realize that I hadn't eaten properly that morning and ran out of fuel -- which I will not do again. Unfortunately, the heat and humidity wore me out and my pace was most definitely affected. I'm just thankful that I completed the distance, made it home safely and didn't suffer any significant ill effects. And everyone may want to buy stock in ibuprofen, because I'm using it.

Despite my performance during the long run, I was able to enjoy the venue -- the Belle Haven route is quite beautiful and I got to see some lovely parts of Alexandria.

On a positive performance note, I've been able to get in three good runs on the treadmill this week. Other than walking the first 1/4 mile on each run on purpose to assist with stretching, I've finally able to run the entire distance -- either 4 or 5 miles. So I am going to celebrate that success at dinner tomorrow night!

I'm looking forward to this week's long run -- I've never been to Fletcher's Boat House and I hope that I don't find a wall there. Good luck to every one as you approach your long run this weekend!

Reuben

Sidelined due to illness and Injury

After being sick for almost two weeks and after a fall on the path, I have to get started all over again. Frustrating! So I think I will have to adjust my goals and perhaps shoot for a half marathon instead of a full.

Wish me luck as I get moving again!

"Track"ing the fun

On Tuesday evening, I went to my second track workout with the Pacers group. And I dreaded it for three reasons:

1) I don't like evening workouts
2) I don't like exercising in 90-degree weather
3) I don't like the repetitiveness of the track

Despite it all, I sucked it up and ran the whopping two blocks to the track. That was probably five minute of running, but I was a bit tired by the time I got there. I think it helps that I'm not alone in how I feel about these workouts- there are some others who dread them as well. But we realize that they're only going to help us.

We always start off with goofy warm-ups, like running and kicking back to touch our butts. But for me, it serves as a mental warm-up (because it's already 90 degrees!) that I am here with a group, and we're going to run intervals. Let's see if I can remember what we did, in track jargon:

2 x 400 (easy) off 200
1 x 1600 off 800
3 x 800 off 400

Some people did another lap or so after this, but I was pooped!! I did feel good though, especially on the last round, because I started after everyone else but passed several people in my group. I even sprinted the last 80 or so meters:-)

Starting next week, I'm going to work at getting back to my previous running level, where I was able to put in a 10-mile run before work.

Running with 50 extra pounds

My husband just left on a three-week business trip. While he's away I will have to take my son with me every time I run. I push him (26+ pounds) in our all-terrain stroller (23 pounds). Let me do the math for you: I'm suddenly running with almost 50 extra pounds.

No wonder it took me 32 minutes to run just 2.5 miles with him last night!

On the bright side, I am walking less and running more. I learned that if I slow my pace way down when I feel out of breath, I can keep jogging and don't have to stop. Sometimes that means my pace isn't much faster than a walk, but at least I don't lose running momentum.

Interestingly, I feel less self-conscious about running really slowly when I am pushing the stroller.

For those of you who are curious about running with a stroller, I am using the BOB Revolution (about $400 for a current model). We actually bought this stroller when my son was very young, before I started running. We wanted a 3-wheeler because they navigate bumpy sidewalks and curbs more easily, and can go off-road onto trails or the towpath. It is our everyday stroller (and I mean every single day) and we have been very happy with it.

Conveniently, the Revolution can also be used for jogging. (The front swivel wheel, which is so handy for making tight turns, can be locked into position.) We never thought we'd be using it for that -- but here I am!

Progress Report

So like a few of the other marathoners-in-training, I have also missed a few of the longer weekend runs recently. I have been doing them at other times, trying to run the same exact routes when I am in town. This weekend I found myself on a business trip to Fairbanks, Alaska. This was really a challenge to find a 14 mile course for the long run. (I must say however the 22 hours of sunlight made it convenient for my long run on Sunday night.) Also, as some may have experienced, people tend to look at you funny when you respond to their question as to how far are you going to run - 14. As an aside I spoke to the hotel desk clerk who I overheard saying she has been doing a lot of running recently. I asked," Where do you run around here?" Answer - "Outside." Yeah... So I did some internet research on possible running clubs etc. in Fairbanks and came up with a few routes courtesy of the U.S. Triathlon Association. They have a seven mile loop around the University of Alaska at Fairbanks. (Also big news in the Fairbanks paper, they had 37 people register for the Sourdough Triathlon.) Well, I ran around the city for a while along the Chena River and decided to run the 7 mile loop. Mistake #1 - City boy did not take into account what some would refer to as "hills" or 3/4 mile long hills. I did some math and figured I run pretty standard pace of 10 minute miles so the run should take roughly 2hrs 20 minutes.
So I stopped running at 2:20 only to find myself 4 miles from the hotel, saturated in sweat, and a decreasing outside temperature. (Mistake #2) All of which have lead me to purchase a garmin running gps to hopefully minimize future mistakes. Back at the hotel, I found myself cold and a bit uncomfortable. Knees were sore and apparently suffering from some pretty uncomfortable abrasions in various places. All minor and felt better after a shower and 2 extra strength tylenol. Now back in Arlington, resuming "normal" life. I'm not going to be in town again this weekend but no where as exciting as Alaska. I'll be doing more research on where to run...

Diet Tips

Two dieting tips that have worked well for me are:

• If you are hungry before a run or workout, a banana and a handful of unsalted or low sodium almonds can proved quite satiating while not sitting too heavy. (TIP: if you can't find unsalted almonds, you can always rinse the salted almonds under running water before eating) An especially tasty variation is substitute peanut butter for the almonds and put the PB on the bananna- wash down with a glass of skim milk and you'll be feeling great!
  
• Healthy chicken with flavor!! The best way to prepare a flavorful, healthy chicken breast is to spay a non-stick pan with a Pam-esq spray(they now have Smart Balance Spray with Omega-3 and healthy mono and poly fats). Set the burner to medium. Before placing the chicken in the pan, lightly coat each side of the chicken with McCormick salt free Garlic and Herb Seasoning (this seasoning adds no sodium, fat, calories, or carbs and is VERY flavorful.) Place the boneless, skinless chicken breast in the pan and sear each side for about a minute. Once seared, cover the pan with a lid and cook for an additional 5-10 minutes (you will have to monitor cooking times on your stove to determine what is right for you). The end result is a juicy, flavorful chicken diner that is low fat, low sodium, and generally pretty darn good for you!
  

Chugging along

My sprint triathlon is coming up this Sunday and after that, I plan to begin hardcore marathon training. As I might have mentioned in an earlier post, I've run several marathons, but not find myself to be on somewhat of a plateau. The main thing I've heard to improve is to increase the mileage. Starting next week, I need to begin raising my weekly mileage to 50+ and hopefully 60 by October.

That is an extraordinary feat, in my opinion, and it'll mean running at least four days/week, plus a speed workout on the track. I've been training a bit with the Pacers running group, but so far I'm not reaping the benefits of these "group" runs. I say "groups" because I always end up in the middle and alone- too slow for the speedy group, too fast for the run/walk group. *sigh*

Speed workouts are bound to help me- they can't hurt! Except that I hate running the evening. Last Tuesday I skipped the group workout because it was 90+ degrees, and did the same track workout by myself on Wednesday morning. There's a big different between 67 and 92 degrees!!

I find it disturbing that I'm getting tired out by these "long" runs. "Long" as in 12-14 miles. How will I get back up to 26.2?? Well, in all fairness, yesterday ended up being a total of 17+ miles for me, so that's not too shabby!

UhOh a Setback

UhOh, I experienced a setback this week. I'm going to blame it on my not stretching enough.

I stretched briefly on Monday, July 7 and began my run. I ran from Wilson Blvd and Highland Street to Lee Highway and Veitch when I began to experience right leg and knee pain. I began to alternate my run between the grass and pavement (hahahah).

I made it down to the Rosslyn corridor when I realized something was wrong. I walked from Lee Highway and Fort Meyer Drive to Fort Meyer Drive and Route 50. As I proceeded to walk up Route 50 I had to stop and telephone a co-worker to come and pick me up. I have not been able to exercise this week.

I did start back on Friday with a slow walk and of course, I cut my route short. I will more then likely do my own routine this weekend and get ready to meet the Charity Partner next weekend.

P.S. talk about wanting to eat everything.

Feeling stuck at two slow miles

There are so many different runners with different stories in our group; you may or may not remember that I am the one training for the 10K totally from scratch. Until I joined this program, I had not been running in at least five years.

In June, I started by running one mile, three times, in my first week. While pushing the jogging stroller, it took me 11 or 12 minutes to run a mile. I was shocked and discouraged -- I could have walked faster! Without the stroller I was able to do a mile in a comparatively speedy 10:15.

In week two, I had planned to run two miles three times. But my dad, a longtime runner and six-time marathon finisher, wisely pointed out that it's hard going from one to two miles -- doubling your distance! So I eased up to 1.5 miles instead.

Last week I moved up to two miles. Now I feel stuck at this distance. I ran a mile in 9:30 a few days ago, so that is a little encouraging -- I'm getting faster. But I can't run two miles without at least one break to walk a few yards and catch my breath. (Question: why do my lungs take so much longer to get in shape than my legs?) I want to get comfortable at this distance before I increase to three miles. Are there any other runners out there in the same boat?

1 Month Update

Although I haven't made it out to all of the Saturday runs, since the first run I have followed the coach’s instruction to run 12-14 miles during the week, and then 9-12 miles on the weekend (generally on a Saturday run.) During the week I do moderate weight training M-F and complete my daily workout with a 2.25 mile run on the treadmill (last 1/4 mile being the cool down). I have found that the "Hill" setting is especially effective at teaching me to maintain my pace over varying inclines (this has really improved my outdoor running). I have also begun focusing on leg strengthening exercises. Squats and lunges have proven the most beneficial for me and they can be done with or without weights which is handy when traveling (which I do often).

Of course, with any effective exercise routine, there must be a well planned diet in place to support it. I will be posting my two dieting tips on Monday July 14th.

My story

I am honored to be selected as one of the participants in FitArlington Marine Corp 10k/ Marathon Training. I will only be doing the 10k.

I wanted to participate in this amazing race to help my self get back on my feet. In 2006 I had an AVM ( arteriovenous malformation) rupture in my brain, which caused an Intracerebral hemorrhage and a Hemorrhagic stroke. An AVM is a congenital defect that I was born with. Basically, there was an abnormal vessel in my brain. You never know if you have one and there are really no signs and symptoms until it ruptures. Seizures and headaches are the most generalized symptoms I had neither.

I had been a jogger for all my life. When my son was little I enjoyed jogging with him. Jogging was my passion. I felt that after I had my stroke it was ripped away. When I saw on the website that I could sumit my story, and maybe I would be selected. I was so excited to just give it a try. To me when I saw that I was selected I felt I had won a million dollars!!


Arlington has been a great place for my family and I. I was very blessed that my AVM ruptured in a region where there are some of the nations and world’s best neurosurgeons.

I wanted to do this to show my son and others that no matter what life puts in front of you. . . You must never give up!!! We all have our own daily fights, and this is mine. I am not going down without a fight. Toni Perez

That's terrific! or Are you crazy?

Those have been the two types of responses I receive when people learn that I am training for the Marine Corps Marathon. And there are times still when I have the same response myself.

I have always wanted to complete a marathon -- and I've wanted for a long time to get more fit. The Fit Arlington program came at the right time in my life and I'm glad for the opportunity.

About running and me. I never enjoyed running in the past. However, I didn't realize the difference a good pair of running shoes makes. I have found that I can run on a treadmill for a lot longer than I've ever done in the past and I continue to enjoy it.

I missed last week's long run with Marathon Charity Partners (MCP), as I left town for the 4th of July weekend. But I made sure that I got in several miles of hiking, brisking walking and scrambling upon rocks doing the Cliff Walk in Newport RI. If you've never been, the Cliff Walk in Newport permits amazing views of the Atlantic Ocean on one side and magnificent views of the Newport Mansions on the other.

In preparation for this week's long run with MCP, I went running on my current route -- from Columbia Pike, past Fire Station 5 in Pentagon City to the edge of Crystal City and back. This week's long run (12 to 13 miles) takes us from Belle Haven to Riverside Park -- a route I have never taken before. So, I'm looking forward to the run and seeing the sights.

Reuben

Thank you FitArlington Selection Committee

I shedded a tear when I found out that I was selected as a participant in the upcoming 10k Marine Corp. Marathon. I would again like to thank the Selection Committee.

Once I received word of my selection, the very next day, I was assigned to the Marathon Charity Partners Group. Two days after that, I met the Partners at the Crescent Trail in Bethesda for a nine mile run.

If I must say so myself, I did pretty good for it being my first time in training for a Marathon. I completed the run/walk in two hours. The group meets each Saturday at 7:00 a.m. There is always some type of presentation before we begin (proper warm-up, stretch, clothing, shoes, etc.).

Thus far, we have met at Crescent Trail (nine- mile- run), Lady Bird Johnson Park/Columbia Island Marina (eleven- mile- run) and Carderock Trail (twelve-mile-run). "Man oh man", how refreshing.

It took me three hours to complete the Carderock run. I do notice that I complete the run/walks in a faster time when I am familiar with the route (Columbia Island Marina). I am truly loving this step up in my exercise routine and am so happy that I am able to complete these challenges.

I have already lost an inch or so around my waist and a few extra pounds! I tend to focus on weight loss in ten pound increments. I can now say that I am getting ready to tackle a new set of scale numbers (hip, hip, hooray).

Ballston Blurb

“You’re running a 10k while the whole city runs a marathon?” So go the comments from friends, family and lately myself, since committing to you, my fellow taxpayers of Arlington, to deliver a respectable finish this October. By that I mean a 10-minute pace or a 62-minute conclusion, though we’d hope for better. Well sure, before I pinned on this bib I already ran at least twice per week for 30 minutes and for 12 years, though it has yet to feel like a habit. And in that first year of jogging I even creaked in a 10k race, which remains my only race to this day. But my second race, come October, will be different. First, I’m now aged 47. Second, I hate exercise more than when I started. Will I finish this October? No question, Yes. I owe it to you for seeing me wheeze by these myriad dawns, and with thanks for sometimes yielding the crosswalk, sometimes leashing your dogs, and sometimes placing your butts in trash cans although most often not. This summer watch for me stretching calves if not at the rising sun then at least at the first morning taillights of Arlington’s parking enforcement, whose awesome breadth spans all but the Central Library. Or circling the track of Washington-Lee, one of the nation’s costliest, as I build from a barely-in-motion amble to a modest hurry to a plausible jog to an all-out knockknee, all within a highly visible radius of the dewy beer bottles and gently tumbling food wrappers from the 7-11 clientele at Ballston Metro. Having hoped for a well-matched 10k training group but left adrift, then shopped online for a solo program and completed my first week, I’m flush with false confidence. So after the race I’ll let you know what kind of time I’ve run, what kind of time I’ve had, and whether I’ve been good value for your property tax. See you at Iwo Jima. Thanks.

Better Late Than Never!!!!

Ok, so I am finally taking a moment to post. I am new to bloggoing and I am finidng out that is is quite cool. I am also new to the idea of running 26.2 miles, but I am determind to do it. I have been to two of the MCP training runs and have been participating in the four and five mile "fun runs" sponsored by Pacers in Arlington.

I am a new 34 year old who has lived in Arlington since 1997. I am a high school health teacher and I thought what a great way to practice what I preach by training for and running a marathon. I may inspire a few students to do the same. Actually a few of my students, who have graduated, have run the Marine Corps Marathon.

I have had the idea of running a marahon for a while. Once upon a time it became one of the items on my things to do before I die list. Don't worry, I am not planning on doing that anytime soon. I am excited to participate in this training experience and I hope it will allow me to finish the marathon, that is my ultimate goal.

As of now I would say my mile is between 10-12 minutes. I am working on picking that up and making it closer to 10. With each day, I think I will get closer and closer to that.

So I understand I'm a late comer to the blog but I certainly don't want to be the slacker in the crew. Intro, etc...

I'm 34 years old, married with children and have lived in Arlington now since 1997. I originally moved to Arlington from Suburban Philadelphia for shocking, a government job. Since that time, my physical fitness/nutrition has been up and down. Therefore, when I saw the announcement I said why not at least submit my name... There's no way I would actually get picked... As an aside it's funny when I describe this whole thing to my friends because I struggle with my word choice, I won the lottery???? So the idea of running 26.2 is certainly daunting but I have friends and co-workers who have done it, some multiple times, so why not me.

I am writing this blog after a few weeks of training with the Arlington Road Runners Club. Initially was a bit concerned about starting off with a nine mile run. When we met that first morning, I was comforted to know that there were several different pace groups and if I didn't meet some timeline I didn't face removal.... I seemed to fare OK. I have a bit of a problem figuring out what my pace should be but was OK for 9. Then the next week we did 10, then 11. I did 12 this morning. Feel a bit tired but not in pain, etc. Pretty happy with my progress thus far. We'll see how things develop.

Life is like a box of chocolates....

...a sugar free, low cal box of chocolates. OK, to be fair, maybe that isn't life- maybe that’s just my life.

Since this is my first post, perhaps I should begin with the basics- who I am, why I am participating in this program, and what I hope to accomplish.

The Who:
I'm in my mid 20's and have lived in Arlington for just over a year. Of the many cities I have lived in, Arlington (Ballston) has been the most supportive. I originally moved here to shorten my daily commute (previously over an hour drive each way, now just a 3 minute walk!!). However, as I assimilated to the Arlington lifestyle I have found myself leading a healthier, more mindful life. I exercise daily, eat relatively healthy, and enjoy the benefits of a car-free diet. I am undoubtedly in the best shape of my life and am officially addicted to the endorphins.

The Why:
For the past few months I have made dramatic changes in my lifestyle. I have begun to exercise daily, monitor my diet, and volunteer with various organizations (I'm especially passionate about the Green Revolution- taking it beyond the faddish trend it currently is, and transforming it into a way of living for all). Despite all of these efforts, I did not have the support, resources, experience, or confidence to attempt that which I did not believe I could accomplish. I knew that through the FitArlington program I could fill these voids.

The Goal:
My goal is to break through my current plateau (mental and physical) - gaining great endurance, health and a toned body in the process is just a bonus. When I first read of this opportunity I knew that this was my chance- to make a commitment to myself and to the FitArlington team, to potentially inspire others to challenge themselves, to meet likeminded people and create new friendships, and to find an excuse not to make excuses anymore. I look forward to sharing what I learn through this program with all of you.


I will be posting weekly with tips and advice based on my training as well as some of my challenges and successes. Thanks for your support!

first track workout

Yesterday evening was my first track workout with the Pacers team. Dang, so many people are so fast! Even the ones who don't look like they should be fast were still giving me a good challenge. We did 6x800 and while I was not as fast as I would have liked, I was able to keep a consistent time. In fact, I think my last rep might have been my fastest, at 3:29! I've got a LOT of room for improvement, though. The weather yesterday helped too, because it wasn't 150 degrees. I'm sure the temperatures will start getting up there soon, though. I need to keep up with these track workouts to improve my speed.

In addition to these track workouts, I really do need to be building up my long runs, because I've only done 11-12 miles each the past two weekends. Granted, I didn't stop to walk at all during those two runs, but the marathon is less than four months away and I want to be able to blaze through it with flying colors. Last year I did great for the first 22 miles, then slowed down drastically the last four. This year, I want to build on that AND keep going after Mile 22 and achieve a new PR!

Answering the whys and laughs

When I told my family I was running a 10K, they said why? When I told my boyfriend I was running a 10K, he laughed. I answered the whys and laughs by showing up to week 3's track workout.
Deciding to train and run is out of character for me. I've jogged recreationally but never with any focus. When I saw an ad for the FitArlington group, I thought it was my chance to become a runner. I want to take this opportunity to change my lifestyle and add a great habit.
As the weeks pass, running is becoming easier. I have a long way to go, but I can see the finish line.

Toe Nails

Hello! I'm excited to contribute my first blog entry. First a little background. I've just celebrated my first year of residency in Arlington after moving here after college. I'm originally from Eastern Pennsylvania (right on the Delaware River) in a small rural town (pop 850). I love being in Arlington and near DC with everything accessible without a car. I've been a recreational runner since high school, and rowed crew for a few years in college. I've completed two 10 milers but this will be my first marathon. I'm hoping to use the training and mileage as a way to discover new areas in Arlington and DC that I wouldn't normally see running my typical biweekly 3 mile loops. Obstacles that I foresee and am already experiencing are scheduling my workouts around work, tutoring, friends, and summer vacations. My new couch has also not been very supportive of my goals but we're working it out.

After being in the training for a little over two weeks I'm already starting to see the beginning stages of wear and tear on my body and the first thing to go is the toe nails. After getting up to 10 miles last weekend (the farthest I've ever run!) my second toenails on both feet have gone black and blue. I've always liked running as a form of exercise and a sport because it doesn't require much commitment in the way of expensive equipment. Walking into a bike shop makes me want to cry with the amount of money that is potentially involved with each feature of the bike. Despite this, I think it may be time for a trip to the running store for some new shoes or some dark colored nail polish.

I started with Arlington Road Runners three weekends ago and first ran the Custis trail. I'm living in Ballston so this is my typical home run and I got a little overeager with my pace and ended up needing to walk towards the end. The monotony of running the longer distances is much harder especially after being used to running the same trails at a faster pace. The next weekend we went through the city along the monuments and I kept my beginning pace much slower and was able to increase my pace throughout and finish strong. The people in the running group are interesting to talk to and the conversation forces you to stay at a reasonable pace.

group runs assessment

Wow, I'm really enjoying reading everyone's posts here in this blog. It's so wonderful to be part of a group and have the common goal of running strong. We all come from different backgrounds and abilities, but I know that we will all do great come race day. Now here's a bit about my running:

Two Saturdays ago, I joined up the run from the Pacers store at 6:30am. It was such a small crowd and I was thinking, "This is the entire Pacers Racers crowd??" I and another woman ran together, about 12 miles. The terrible part is always running up the Custis trail from Key Bridge through Rosslyn. Oh man, that hill is long and steep!

Anyways, I realized that it was actually the Sunday run that's the main group run. So I showed up yesterday at Roosevelt Island. I don't really like that we start at 7:30am, because it's already scorching by then, but I have to remember that most lazy people are still asleep at that time! There was a "fast group" that was way too fast for me, and a "slow group" that was way too slow for me, so I was the oddball in the middle, haha. I think I ran about 11-12 miles, and even with the blazing sun and heat, I didn't walk at all.

Just like last Saturday's run, this run was along the C&O canal. Parts of it are nice and shady, but I hope we run on some other trails as well in the upcoming weeks, because I like variety! Tomorrow evening I'm planning to join the group for a track workout at Washington-Lee HS. First of all, I always perform sub-par in evening workouts and second of all, I am terrible at track/speed workouts. But that's the point of all this, right? For me to improve!

Doubts and Excuses

The Saturday run today was 7 miles along my favorite C&O Canal, but before getting myself out of bed and getting there by 6 a.m. I made all kinds of excuses why I could not run this morning.
I was up with bad dreams during the night.
I was worried about news about a family member.
My hip hurt.
My leg hurt.
It was going to be too hot.
After tossing and turning all this over in my head I decided that staying in bed would not solve the problem with my family member's medical condition, nor could I do anything about anything at 6 in the morning, and I remembered that although my leg hurt while I was in bed, it didn't hurt while when I ran last weekend, so perhaps it will not hurt today. As far as the temperature, well... it is only going to get hotter, isn't it?
So I got up and got out and met the Road Runners at Gateway Park and had a wonderful run along the beautiful C&O canal. It was hot, but not too hot on the lower path which is all in shade. My leg didn't hurt and I was back at home before 8 a.m. and feeling kind of proud of myself for not giving up and not giving in to negative thoughts. Plenty of time left in the day to deal with other issues.

Starting from scratch

Wow, there are a lot of seasoned long-distance runners in our group. I'm at the other end of the spectrum; I'm out of shape and have not been exercising regularly. I will be training for the Marine Corps 10K, a more realistic goal for me.

A long, long time ago I was on the high school varsity cross-country team -- before you get any ideas about how fast I was, let me tell you that a) there was room for five girls on varsity, and b) there were five girls on the entire team. I was the slowest runner on the team, but I liked running, so I trained as hard as anyone else and I tried to be a good teammate.

But in college I stopped running, and for the last 10 or 12 years I've exercised sporadically. Nothing sticks for more than a few months at a time.

Since the birth of my son 1 1/2 years ago, things have been even more challenging. Despite daily walks to the playground, I remain 15-20 pounds overweight and out of shape. And taking care of a toddler means I have less time to focus on my own fitness.

Last year when my husband, son and I moved to Arlington, a 5-minute walk away from Thomas Jefferson Community Center, I vowed to take advantage and get back in shape. I started going to the aerobics and spinning classes, 2-3 times a week if I could. It worked for a while, but ultimately I found that -- as primary caregiver to a toddler and with a husband who travels frequently for work -- my schedule is no longer my own. After a month or more of regular workouts I'll miss a week or two, and I'm practically back to square one.

I decided I needed to find a way to stay fit that I could do while taking care of my son and working around his schedule. So, after a long hiatus, I've returned to running. I've put in a few miles over the past two weeks with the jogging stroller, and I'm up to 1.5 miles now, with only a little bit of walking. Let me be your inspiration as I move from 0 to 10K in 4 months!

Age is no excuse to give up!

I am very grateful for the FitArlington program. We are all quite fortunate to live in a county that gives us so many opportunities to stay active, both physically and mentally. I have taken advantage of classes at Madison, Langston and Lee Centers. Arlington has so many lovely parks and paths where we can get away from the noise and distractions to enjoy nature in our own neighborhoods. I just love the C&O canal where we can see the blue heron, the turtles sunning themselves on the logs and the ducks and geese with their little babies gliding along in the water. Arlington is such a great place to live. We can actually walk from one end of the county to another without really having to go into traffic, thanks to all the bike trails. The new bike lanes and the small ART buses that go through the neighborhoods help us feel safer when we do take to walking in the streets.

Many years ago I realized that a big part of enjoying life is feeling well and exercise has been so beneficial in keeping my spirit and energy up even though the years keep ticking by. The first marathon I ever ran was the Marine Corps Marathon 10 years ago. I was facing my 50th birthday and I set that goal to run a marathon as a distraction. I had to concentrate on training and running a race which left little time to worry about getting old. Sounds silly, but it worked and I went on to run 2 more marathons after that. Now, with the support of FitArlington and the Arlington Road Runners Club to help me get back to running, after several non-running years.

I don't think that one has to run to stay fit. I don't think we have to be fast or run marathons, but we do need to use our bodies if we want them to stay strong so that we can contribute, rather than be a burden to our families and so that we can enjoy all the great opportunities that are available in our lives. I encourage all my fellow "seniors" to get up and do something. Find something that you enjoy, enroll in recreation class, dance, do yoga, swim, go for an early morning walk, or walk to the grocery store and leave the car at home. Don't give up on your body and you will be surprised at the benefits to you and to others in your life.

This first entry was a bit of a pep talk, but in future entries I will admit to the pain and doubts that sometimes arise when I have to get out there and keep putting one foot in front of the other. I try to remember what my water aerobics teacher said to me at 6:00 a.m., " it never enters her mind not to show up." That frame of mind is my new goal.

Chasing something, though I'm not sure what

I'm honored to be one of 10 Arlingtonians sponsored by the FitArlington program to run the Marine Corp Marathon in October. I have done marathons before, but 2 years ago I made some major lifestyle and eating changes and lost 45 lbs. [This is me in before-and-after photos]. I ran the Richmond marathon as part of the transition and shaved more than 45 minutes off my first marathon time. My younger brother then challenged me to cut another 15 minutes to try to qualify for the Boston Marathon. This is something I never thought possible being a last-one-picked-on-the-playground kid growing up. So here I am. I'm mixing long runs on Saturdays with intervals and up-tempo runs during the week. Low-mileage, high-intensity, with cross training in between. Wish me luck. I'll need some of that, too, to run a sub-3:20. At age 44, some might question my pursuit of speed. Why not just be happy to be able to go the distance? Am I having some midlife crisis? I don't think so. But even if I am, I know I can't afford a Porsche, so I keep running.

The idea for me is to get in shape and finish the Marine Corps in a decent time. I ran it once before in 1989 when I had a year at the War College and plenty of time to put in miles, as well as plenty of encouragement. Since then I've never had that kind of time and I don't expect to have it again. So training by a schedule is a must. I can do 3-5 miles every morning and the longer run on the weekend, but when we get up to the really long mileage I'm not sure how that will work out. Deal with that when it comes.

At the moment I'm last week's long-run behind but with a good excuse from just having finished a bike vacation (with Bike Virginia). Undoubtedly biking grows the wrong muscles, but it is good for the lungs and should be good for endurance. I was out four to six hours each day, but also developed the habit of eating every 90 minutes or so. No one comes back from Bike Virginia tours any thinner.

Running along the canal path, on 4 Mile Run between Bluemont and Colombia Pike Park, and on a little back trail that follows the Metro tracks between Arlington Memorial Cemetary and the Pentagon Parking lot are some of my favorites routes. I also have a longer loop from my house (on N. Danville Street) to a path along the Arlington Blvd siding road to where it crosses 4 Mile Run, the through the park to the W&OD, then back on the Custis Trail. That runs 8-10 miles depending on whether I loop through Lyon Village or go further down on the W&OD.

I'll be with the Orange Group again this Saturday. If I keep up I'll be happy with that. See you then.

Brad

running to improve

I'm very glad to be a part of FitArlington and hope that through my blog entries and marathon training, I can be an inspiration for others to take up running.

I have been running marathons for eight years and I am currently training for my third Marine Corps Marathon. It was also the first marathon I ran in October 2000. I technically am still training for triathlon that's in 3 1/2 weeks, but it's only a sprint, so I'm doing some marathon training simultaneously. In terms of finishing times, I haven't seen a vast improvement in the past few years, but my recovery time has gone from weeks to days to only 1 1/2 days.

I'm hoping to re-qualify for the Boston Marathon, something I just barely did 2 1/2 years ago. A funny note- my qualifying standard is 3:40:59, and the time I got was 3:40:58. Yeah, I literally had ONE second to spare. I haven't been able to run that fast since, so I'm hoping some formal training will help. And I'd also like to meet other runners. Before this entry gets too long, I'll end it here. I have lots more to write, though!

Running in honor of my son Mason

My son Mason lost his battle to brain cancer 8 months ago. He was 5. My sister Noel, a childhood cancer survivor,will also run the race with me and raise funds for Mason's Fund at Children's National Medical Center. We will post more details about our efforts here. You can read his story at www.masonleach.blogspot.com.

Sometimes the best way to stay motivated is to have a cause to run for.

Getting Started

Ah the joys of running after so much time off. I just got back to running about a month ago and prepping for the race. You realize how much you lose in fitness when you stop for awhile. But the race looms ahead and the extra weight I am carrying is a good motivator.

Every step I take is a step twoards a better, fitter life. I have also tried to mix it up by playing tennis with my son, water running, and walking so I get moving in different ways.

I think the toughest part right now is just getting out the door and doing it in this heat. I have to wake up with the chickens or go later in the evening. I have to remember that even if this takes time away from my family, this means I will be around longer when I am healthier.