Everything

Good morning! I'm getting ready this morning for the River Ramble 5K and wanted to post a bit on what's been up lately and what I expect for today.

I've spent the past month slowly working on muscle imbalances and flexibility. I haven't run long or fast or even on hills at all. I'm being patient and working on this first so that in the future, when I train for a longer race, I don't get injured in the middle of training, take a month to recover, and then poop out in the middle of said race because I'm undertrained. So I'm not expecting to set any speed records today.

That said, I'm going to go out and push hard and run as hard as I can. The past couple of races, while I felt that I did well (Only two races ago I set my 5K PR), I finished feeling like I could have pushed harder. So, today's goal to to go out and give it everything that I have. Let's do this!

River Ramble 10k goals

Two months ago, the 10k distance was a little daunting. I hadn't been running for months, and I just didn't see myself completing the distance with anything but an agonizingly slow pace. But the River Ramble, which offers both a 5K and 10k distance, only permitted team competition for the 10k. And I wanted to form a team - a team comprised of people wearing sparkly running skirts. So I got my running buddy, her sister, and one other runner together to form Team Blood, Sweat, and Sparkle. We ordered skirts from Team Sparkle, which I had read about on the Chic Runner's blog and set out to train for a 10k.

Initially, my goal was to run faster than 9:30 per mile pace. We mapped out a training route that was hillier than the race course, and on the first time running it, I came in at 58:52. That was 9:28 pace! I revised my goal to be about 55 minutes. The next time I ran that route, I cam in at 57:41 -  9:16 per  mile! I was very excited about doing some long runs and a timed mile to work on both endurance and speed, but I got sick with a cold, and then a secondary infection, so I lost about 2 weeks of training. I got back out as soon as I could, and last Tuesday I ran the race route in an amazing (for me) 53:52. Then it was time to rest and wait until race day. My goals for the race were:

• Have a great time running in our sparkly skirts! I wanted us to bring a lot of fun to this race and have a blast.
• My top time goal (aka goal that might be in reach) was to finish in under 53 minutes. That would involve running about a minute faster than in my fastest training run (which I had put pretty much everything onto the table for). 
• If that wasn't achievable, my next goal was to set a personal best. 
• My next goal was to finish in under 55 minutes.
• If I had a pretty stinky race, I hoped to still finish with a pace of under 9 minutes per mile.

So, there you have it!

My next post will be a race recap!

Party in O'burg!

This Saturday, I'll be running the O'burg 5K with 3 friends. We're not running as a team or anything, but it will still be fun to be there with friends. I don't have any big goals for this race - just to run with a time comparable to past times.

Another race came up for the following week that I'd like to do: an alumni track meet at my high school. I'd love to revisit the 100 meter dash again, just to see how fast I could run it 10 years later. I am scheduled to work that day, though, and I don't know if I'll be able to take the day off or switch my schedule. If I can't, I may try a 5-mile trail run the night before. That will be tough because I haven't done any trail running, but maybe the hiking my fiancé and I have done will count as some sort of training.

For now, I'm going to rest up my legs. I've been getting out on my bike for some quick rides pretty often lately and even rode to the track for a practice sprint workout last week. It's been great for getting me used to the bike again. A big problem was a smooth front tire that I had gotten last year that made me slip and slide all over the place and made me feel very insecure. Now that I've gotten a new tire with more traction, I can loosen up the white-knuckled grip and feel more comfortable. I've also made a point to ride through and over spaces that I'm afraid of, like narrow gates or rocks and roots. After all of this riding and running, though, my legs need a little recovery time, especially if I want to feel fresh for Saturday.

So, stay tuned for a race report!

Beginning again

The squares on my December running schedule have all been crossed out for over a week, so I guess it's time to tally up the miles and post a 2010 in review/goals for the new year post.

December was my third-highest mileage month of the year, which I think is surprising, because in my mind, the schedule that I followed was limiting the mileage by giving cross-training and rest a high priority. December's miles bring my total running miles of the year to 500, which is a personal high. The most before that was 350 in 2009.

In addition to more running than ever before, 2010 brought a lot of new experiences for me. Mainly, I trained for and ran a half-marathon, which is the longest distance I've run in my life. I also ran in my second, third, and fourth trail races and began exploring technical trails in nearby parks and have really come to love trail running. I've also learned to incorporate weight-training and rest into my running schedule with very positive results. I even (kind of) set a new 5K PR.

I'm happy to be able to begin the new year on such a good note, because I feel that I'm in better shape than ever before and am just feeling good in general. I think that I'm responding well to the combination of running, weight-training, and rest that I've been following since November and have begun a Wii program (EA Sports Active 2 Personal Trainer) to work more on total fitness. I might have to tweak the intensity of that program since last week it made me too sore to fit all of my runs in, but I'm looking forward to a great year of fitness.

I don't have any definite goals that I'm setting for myself, but one thing that I am definitely thinking a lot about is possibly running a full marathon this year. I'm going to continue slowly working the mileage up to a good base and see if I can maintain it. If I can do that without injury, I might just sign up for 26.2 in the fall...

Winter Trail Series Race Goals

Ok, so I lied. This is not a post about race goals. I don't think that I have any expectations going into tomorrow's race. I just want to get out and run some trails with a lot of other people.

It will be my second time running the Winter Trail Series 5k. The first time was last January, and looking back over my recap, it's strange to see how new trail running was for me then. (That is, technical trail running - not the flat, easy rail-trails.) Since then, I've run in another race and trained several times on technical trails in three different parks, and I actually feel just as comfortable lacing up my shoes for a trail run as I do for a run on the road.

The race is put on by the NJ Trail Series, which seems to be gaining a lot of popularity and has begun putting on a lot of events in northern New Jersey that range from 5ks to ultras. I love that they're providing the opportunity to race different distances throughout the winter.

The temperature at the start should be about 32*, and I'm trying to decide what to wear. I've been running almost all of my runs lately in an Under Armour ColdGear Mock shirt that is probably the most amazing article of clothing I've ever worn. I don't know if it will be too warm, though, and I might just go with a technical tee under a cotton long-sleeve. In any case, I've been feeling really good lately, so I expect to go out and have a good race!

Always an adventure

Somehow it got to be September. The heat dragged on and on all summer, but for some reason, I was a little surprised to notice a refreshing chill in the air and to find myself behind school buses on the way to work. Fall is almost here. That means that the two 5Ks I'm intending to run this month are coming up soon.

Very soon.

The first race is just over a week away and will be held at my high school. I've been anticipating this race for months. My high school was/is known for its successful sports teams, and track is no exception. I was always more of a bookworm than athlete and didn't even consider joining the track team until my senior year, and at that time I had knee issues and didn't really get my chance to be a track star. Maybe it's high school insecurities coming back, but I don't want to go back to the school, see people who I haven't seen since my days of getting hit in the face with soccer balls in gym class, and come in, huffing and puffing, among the last quarter of finishers in this race. I want to go back and prove how far I've come since then. So, as I said, I've been anticipating this race for months.

My original goal was to place in the female 20-29 year age group. Honestly, I did not train enough to reach that goal. In fact, August was one of my lowest-mileage months of 2010. I'm not so insecure that I won't still run the race, though. I ran the course on Labor Day so I could see exactly what I was getting myself into, and it's tough, but I think that I'll be able to survive it and maybe even enjoy it. The first mile and a half has a 200 foot incline, which is what I had been worried about, but which isn't nearly as daunting after my recent mountain-running exploits. After that, the course follows the "Alpine Path" through the woods, and it will be interesting to see where that path is on race day, because I'm still not sure if I took the right one on my trial run. I didn't see it as I jogged up the road, so I asked someone who was out watering plants in his yard. (Entertaining note: He initially thought I was approaching him because I wanted to be sprayed with water.) He told me that I had passed by the path and gave a vague description of where it was. So I turned around and looked for it. Between two houses near where he said it would be there was a path, and it looked like it could have been separate from their properties, but I could not tell for sure. I took a few tentative steps down it. Was I trespassing? Was I going to find myself in a private section of someone's backyard? A man was in the yard of the house on the right. I called over to him and asked him if the trail led to the Alpine School, and he said it did. Just watch out for the bear. He said that the path led down to a marshy area, but I wouldn't get wet because it was covered with boards. I was relieved that it was the correct path (at least, it seemed to be), so I started on my way and quickly found myself on some pretty uneven ground, littered with tree roots, rocks, and branches. Then I got to the marshy area, where I ran into what seemed like a sea of 8-foot high corn stalks. I heard noises around me and thought about the bear, and was kind of scared, because I could not see around me, and the boards were coming up in sections. Quickly, though, I ran through it and emerged from the scary sea into the open and made my way over the rest of the course. Now that I go back and look at the course map and satellite map images, it seems like I should have ended up more to the right side of the school's grounds than I did, and I seriously think that I took a private path that just happened to lead to the same place as the one I was looking for. It's always an adventure.

As if it wasn't enough fun getting lost, I finished running the course and ended on the track at my high school, cooled down and stretched, and tried to leave, only to find that the gate to the track had been locked. Luckily the person who locked it was still around. Talk about accidentally trespassing, though!

I was pretty exhausted, but the weather was perfect for running, and I didn't want to stop, so I drove a few minutes to a state park with great single track trails. I stopped in to the park office to pick up a trail map, but the only one they had did not have the trails color-coded and was not very useful. So I set out with an idea of what trails I wanted to run and proceeded to miss a turn and get very lost. What I thought would be a fun 20-minute jaunt in the woods turned into a 45-minute quest to be reunited with civilization. I can't deny that I was having fun on the trails, but I had started off the day sore from some sprints I indulged in the day before, ran a hilly 5K course, and then had no idea how much farther I'd need to run to get back to my car. Again, it's always an adventure.

I think that the workout I got that day was really good for me. On Tuesday I was sorer than I have been since the half-marathon in May, but it was a good feeling, and Wednesday I went for an easy run during which I loosened up and just felt so good. Being outside, feeling my heart pumping, and putting one foot in front of the other was pure happiness. I can't wait for tomorrow's run to see what new adventures lie in store for me.

You never can tell

Wow. Just 1 week ago I would have never thought that I might not be able to finish the half marathon. You never can tell what's going to happen, though. I had been trying to come up with goals for this race, and now I know that I just want to cross the finish line with a smile, no matter what the clock says.

Luckily, whatever is wrong isn't that major. My hip hurts, and that will heal. I'm a little confused as to what is making it hurt, though, since it didn't happen until after my major training was over. It started with a fast 2-miler last Wednesday morning. (I didn't realize it was as fast as it was until I came home and looked at the clock. I wasn't intentionally pushing the pace.) That night, my hip hurt. I put some ice on it, and by Thursday afternoon, it was gone. Friday I did another 2-miler, slower, with no pain, and then I ran 5 easy miles on Sunday. It was the 5 miles that really did it. I had warmed up and stretched thoroughly, but stopped and stretched my IT band at mile 1.5 because my hip/upper thigh felt tight. I stopped and walked a few times, too. By the end of the run, though, it hurt to walk. The pain traveled down my thigh, into my knee, and then down my lower leg. I'm sure that whatever it is will heal with rest. I can't believe how frustrating it is to have this happen so close to the race, though.

On Monday night and all day Tuesday, I went to the library conference held in the same location as the race. I walked through the exhibit hall and talked to book vendors, thinking to myself, "In a few days, the vendors here will be selling me GU and sneakers instead of audio books and book-display shelving." I had intended to run on the boardwalk where the start/finish line will be, but I didn't, figuring that total rest is the best thing for me until Sunday. It was comforting to be there, feeling familiar with the place, already having memories of it and knowing that I'll be making more.

The race is only 4 days away, with a weather forecast of sunny with a high of 81*. Both my dad and my dedicated support staff will be coming to cheer me on. I'm really excited about it, to the point that I'm dreaming about it. Let's hope that my hip feels better in time!

Last long run before the race

I felt great from the moment I stepped on the trail today for my second 10-miler. I was not feeling the greatest before the run (cramps - not an injury) and, fearing that I might end up stranded at the farthest end of the out-and-back route barely being able to walk, I seriously debated whether or not I should postpone until Monday or Tuesday.

Thankfully, that was definitely not the case. I started up at a faster pace than usual, but I was comfortable, so I decided to hold that pace as long as I could. The first mile was about 10:25, and as far as I could tell, I held that pace, give or take a little, for the whole run. It got a lot more difficult once I hit 8.5 miles, because my legs were starting to tire and the wind picked up, but I definitely was consistent. I think that's a good sign. All of my long runs so far have been in the 11:45-12:45 minute-mile range, and I was beginning to think that I wouldn't ever be able to pick up the pace.

This was the last long run before the half-marathon, which is now only 2 weeks away. Now that I'm basically finished with training, I'm starting to think about time goals, and I'm not really sure what my expectations are for myself. I pushed myself today to hold the pace for the last two and a half miles, and it took some of the fun away from the run. My favorite thing about long runs is how leisurely they are, and how I can be amused by seeing turtles sunning themselves on rocks in the river or by stopping to pet a horse. At the same time, I felt so proud of myself for pushing through and not slowing down at the end, and I know that once I'm racing, my competitive nature will come out. I'll probably I know I'll end up wishing that I could have run it under 2 hours. Which is ridiculous, because I didn't train for that. I trained to finish the distance of 13.1 miles, regardless of time.

On my registration form, I estimated that my finishing time would be around 2:20:00. That is a reasonable goal, considering that's the pace I ran today. I just hope I don't get too attached to my stopwatch to enjoy the experience! I'll give it some more thought and probably post again about it as the big day draws nearer...

Happy New Year!

Happy new year! Today is the day when I usually would make a resolution or set goals for the new year. Instead of setting goals, though, this year I'm approaching it as planning new things that I'd enjoy doing. So this post is the conclusion to my 2010 List O' Fun.

10 Fun Things To Do in 2010:

#1: Run a half-marathon
#2: Run on single-track bike trails
#3: Do some speedwork
#4: Run in the mountains
#5: Volunteer at a race
#6: Experiment with cute hairstyles at races
#7: Explore places in town that I haven't been before by running
#8: Try out the Try-It-On Triathlon
#9: Run in the 5K hosted by my high school
#10: Maybe...just maybe...run a marathon

Volunteer at a race:
I'd like to see a race from the other side and give back, in a way. I started considering this when I couldn't run, but it would be just as meaningful and important when I can run.

Experiment with cute hairstyles at races:
I've never focused much on how I look during races, but reading the Chic Runner's blog has made me want to try out some cute hairstyles like bows and pigtails. It would be fun, and maybe the race pictures would actually be postable. (Notice how I never post race pictures?)

Explore places in town that I haven't been before by running:
There are some roads in my town that I haven't been down in so many years that I can't remember where they go. What better way to find out than to run there?

Try out the Tri-It-On Triathlon:
I almost entered myself as a contestant in CNN's FitNation Triathlon Challenge, but decided to try something less expensive and intense first. There's a local triathlon held every September that has canoeing instead of swimming, and the biking section is for mountain bikes. I've been thinking about doing it for a few years, and I think that 2010 will be it.

Run in the 5K hosted by my high school:
In 2008, my high school started hosting an annual 5K. I didn't participate that year because I hadn't been in training and didn't want to embarrass myself with bad results. (It's kind of pathetic, but true.) Then this year it fell during the time when I couldn't run, and I'd like to make up for it in 2010. This is, in a way, a time goal, because going back to the track that I had so many hopes for in high school, I really want to place in my age group in this race. To do that, I'd definitely have to run sub-25 minutes - maybe even faster. I guess we'll just have to wait and see what September brings. I hope to be able to be that fast, but if I'm not, maybe I'll grow as a runner if I have the guts to sign up for the race knowing that I won't be able to place.

Maybe...just maybe...run a marathon:
All right, this is a big maybe. It depends on how I feel and what my priorities are. After the half-marathon, I might decide that I'm not ready for the big one yet, or I might send in my registration the next day. It's out there, though.

2010 List O' Fun

Why did I sign up for a half-marathon 7 months in advance at a time when, on doctor's orders, I couldn't even run? Good question. The answer is #1 on my 2010 List O' Fun. Read on and I'll explain.

There have always been different reasons why I run. In high school, it was because I wanted to prove that, geeky as I was, I could join a sport and be good at it. In college, it was to lose weight and relieve stress. After college, it was to participate in road races and feed that competitor in me that didn't get enough in high school track.

I started out 2009 with that competitive motivation. I was determined to lower my 5K race times and place higher in my age category, and when I couldn't keep up with my running buddy, I increased my mileage so I wouldn't be left behind. Then something interesting happened: I went out for long runs and didn't look at the stopwatch. I really liked these runs. I started looking forward to them all week. My self esteem was boosted, and instead of running to lower my race times, I ran because it was my hobby and I wanted to do more of it. I became more laid-back about races and ended up running my fastest times ever in the 5K. Most of that is because I had, unwittingly, built up the base needed for speed, but a lot of it was also that I was having more fun.

And now, after getting shin splints and not running for 3 months, I have a long list of ways that I want to have fun by running in 2010. In some ways it is like a list of goals, but in other ways, it's just a brainstorming of ideas. I expect that I'll be running for many years to come, so there's plenty of time - I'm just so excited about it all that I want to do everything as soon as possible. I'll start working on it in 2010. So here it is, my 2010 List O' Fun! Instead of listing everything right now, I'll focus on one item per post.

#1: I want to have fun by running a half-marathon.

I've had this goal ever since this summer when I realized that my long runs were just a few miles shy of a half-marathon. Now, although it's not until May, I can't wait for the experience. It will be my first really large race. I can't wait to get into the corral at the start and feel the energy from all of the other runners and then have lots of crowd support during the race. It's always been nice to wave to people who stand on their porch as a 5K takes place on their road, but I think that this will be a different experience. And I'll be able to be a spectator as well! After I'm done, I'll be able to watch the full marathoners cross the finish line. And there will be professional race pictures along the course (the support staff will probably be relieved not to have photographer duty!). There is so much that this race will have that I've never experienced before, and I can't wait to enjoy it all.

Forgot one teensy little thing...

I had 1.5 miles on the trail to run today, so I walked a half mile, ran a half mile, and then turned around and ran the mile back. I just forgot one teensy little thing -- to stretch! I don't know why I thought that walking would be enough of a warm up, especially since the weather was chilly. I felt a little stiff as a result, but other than that, it was a good run. It snowed a few days ago, and there was some snow and ice left on the trail, but I tip-toed through it and didn't slip. I actually felt more stable running than walking, since there's so much less contact with the ground.

I'm really pleased with the fact that my shins aren't a problem anymore. I'm more confident about being prepared for the half marathon, and I can't wait to see what other adventures I'll find for myself in 2010. I'm really looking forward to running more technical trails, and maybe I'll do some running at higher elevations. Depending on how things go, I might even sign up for a marathon...

But first things first: I have 20 more weeks before the half-marathon. I have to safely work up to being able to finish that. The rest of my week looks like this:
1 mile on Thursday, and then 3 on Saturday -- the longest run since September!

New goals

Since last winter, I had the goal of speeding up my 5K pace to an average of 8 minutes per mile. I came very close with my last 5K, which had an average of 8:07 per mile. (That was actually my fastest mile time in high school, so I'm happy to see that I'm in better shape now than I was then.)

I'm confident that if I had been able to continue running throughout August and September, I would have been able to reach the 8-minute mark. That didn't happen, though, so I'm re-setting that goal for next year. For now, I need the time to rest and recover from whatever is wrong with my shins. If I let myself recover fully, I should be able to slowly get back into running over the winter and build up safely to the half-marathon in May.

I'm not going to think about a plan for reaching the 5K goal pace yet. I think that the half-marathon training will give me the base I need, and then I can work on that elusive goal-pace next summer, or even next fall.