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!