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!