Marathoning....take 2....

I really fail at blogging lately, but I'm trying to get back into it.

So since my last post, I ran the Marine Corps Marathon in just under six hours (5:57:39 to be exact). Kind of disappointing, especially because I had an internal mental breakdown at mile 14 (MILE FOURTEEN I TELL YOU!). Basically, did not take Tums, got feeling ill, didn't eat or drink for 2 hours, and by that time...well it was just finishing at that point.

And because I am my own worst critic and a self-described perfectionist in everything I do (with the exception of cleaning, LOLZ), that only meant I had to try again.

And I tell you, I had a great plan back in December:

1. Train for a fast 5k in February
2. Train for a fast 10 miler in April
3. Train for a fast half marathon in June
4. Train all summer for a fast(er) marathon in October.

Boss, right?

WELL....as I have found out repeatedly this year, planning is useless. (Seriously, ask me about that wedding I'd planned to have sometime next year....)

1. I plum-ass FORGOT to sign up for the 5k, which was Love the Run You're With. Like....walked up to the registration desk, checked bank statements, etc. before it dawned on me that I FORGOT TO SIGN UP FOR THE RACE I WAS TRAINING FOR.

2. Right around March I started to have really bad hamstring pain, which put a huge damper in my training. I was actually considering pulling out of the race, but then the Boston Marathon bombing happened. And let's just say, it dawned on me that this could very well be my last race (I mean, you never know, see post above about planning). So I ran the GW Parkway Classic in something...who knows. Because I had SERIOUS GI issues; the difference between my watch time and bib time was something like 15 minutes.

Oh, and that hamstring pain? Turns out my left butt was "asleep" (not firing correctly), and causing my gait to be off. Pain was gone in about three days. WTF.

3. I knew going into the VA Wine Country Half that SOMETHING was going to go wrong. I mean, I was 0 for 2, how could this one go any better? And, I was right (hooray?). It was humid, hot, gross, and miserable. And it had been a ridiculously cold spring, so I was woefully unprepared for the humidity. In fact, I actually considered going to the medical tent and/or passing out. But if I passed out, they would call my emergency contact, which happened to be my ex-boyfriend (see aforementioned comment re: wedding above). So I finished in - literally - my worst time ever.

Which brings us to #4 - train all summer. Well first thing, I was in Florida, and my great dreams of keeping to my running schedule were dashed due to high humidity and high alcohol levels (hey, I'd just gotten out of a long-ass relationship, quit judging). Then, during week 1 of training, I was driving my baby cousin all over south Florida looking at colleges. Then aforementioned cousin got me sick, like - fever-sick (I can't remember the last time I had a fever). So two weeks went by with very little running, and the running that did happen was slow and miserable.

HOWEVER.

Last week, I finally got back on schedule, due to a couple of things. I realized that being sick with a gross-ass lung infection + asthma + humidity + pollution = nearly fainting, so I did something I haven't done in at least three years - run on a treadmill.

But I was sprinting 9 minute miles. Easy. Like, I might have been able to do 8:30s. And I wasn't coughing my face off. And I wasn't dizzy. At ALL.

Then I was able to do 7 miles yesterday on my first "long run" of the marathon training season. And I actually enjoyed it - I was like, "Damn, Whit, you're drinking your Nuun, out at 7am, it's only 75 or so and cloudy, and you're at Haines Point. This is exactly where I want to be right now." And I even smiled (You should click on that link to hear how I am saying "smiled").

In all, I did a grand total of 19 miles this week: 3 on Monday in my neighborhood, 3 on Tuesday with Pacers, 3 on Wednesday in the gym, 3 on Thursday with Pacers, and 7 on Saturday with Pacers.

Next week, I am aiming to do 21 miles:

Monday: 3 Miles + Weights and such at the gym (In lieu of killing myself in the heat and humidity, I'm going to take advantage of the gym, free weights, and dog-less stretch time.)
Tuesday: 3 miles with Pacers (depending on how I'm feeling, maybe 4)
Wednesday: Speed Work with Pacers (distance is maybe 2-3 miles)
Thursday: 3 miles with Pacers
Saturday: 10 miles with Pacers

I'm planning (dammit Whit, what have I told you about planning!!!!) to do a little more building of my base mileage until I am completely caught up, 21 this week, 24 next week, 28 week after that, before dropping down during my off week. I'm also going to start off only doing 3 every day during the week, before gradually upping my mileage to 4 miles (during the long run off week), then 5 miles at the next long run off week. I think the biggest thing I didn't do last year was keep up with my mileage during the week.

So that's a long story of what's happening in the Full-Whit universe. I really am going to try to continue and blog this marathon training this year, because I feel like it motivates me and allows me to overanalyze every single thing that I do, which is kind of my cuppa tea.

So with that, I leave you with a little bit of running humor. I'll be here in just a few weeks....

Milestone - 10 miles

Last Sunday, I ran for 10 miles.

You got that - Ten Miles.

My very first double-digit run.

Not only that, but I ran it at an 11:30 pace.

RunKeeper Result

I'm not going to go into super detail on this,but I will say a few things:

- My proverbial "wall" is around 7.5 miles.
- Eating goo at 5 miles is too early - need to do it around 6 to prepare for proverbial wall.
- I grinned like an idiot the last two miles
- Napping is essential post-run (HAH!)

Tomorrow I will go north - over the bridge and into National Harbor on the actual path I will be running next Sunday. This is good, because that's the part that I'm most concerned about (the bridge and the final loop around). I should be hitting the bridge (going back) right around the same mileage as during the real race.

Monsoons = Not Good

So, in addition to the earthquake, hurricane, and threat of terror attack that Washington DC has experienced in the past month, we also had a monsoon the past few days. The remains of TS Lee were stuck over us for three days - causing widespread flooding and road issues and such. Living in a  flood plane (why, oh why did I do that again?), I was concerned for my home and property, so I teleworked for three days.

After three days of staying indoors - no running, no nothing, this is what happens:

And also, you get crappy runs.

RunKeeper Result

Total Distance: 4 Miles

Total Time: 47:22

Avg Speed: 5.08

I was supposed to do intervals on Thursday with Pacers, but, as with last week, schtuff got in the way. AKA it was flooding and monsooning. By the time I got out, it was already getting dark, and I didn't have time to do a full 6 miles. So I switched around Sunday's and Thursdays, and opted to do 4 miles instead.

Let's just be short and sweet with this and say this was not a good run. I tried to go super fast on the outset - still feeling good from Tuesday's run - and it completely screwed me over. In addition, I brought no water, didn't fully hydrate, and was supah!hungry.

However, I did end up jogging halfway up the WW bridge, which is the path I'll be taking on my half. I hope to run that at least three or four more times prior to my race.

I did walk some of it, which was, you know, not what I'm supposed to be doing here, but I forgave myself.

It had been a weird week.

Kicking Ass and Taking Names

Last night was Tuesday, and Tuesday means the Russell Route for Pacers.

So I start out, back of the pack, running my merry way. Right around the normal point - about 1 mile in when it starts to get a bit hilly - I lose the rest of the group - as they are much better at running up the hill.

Then my music stops and I hear my phone ringing.

"...This is Whitney..."

"HEYYYY!"

".... Hello?"

"HEY WHITNEY!"

It's my baby cousin.

"H-Hey bubs, how are you?"

"I'm bored."

(Starting up the Hill of Doom (R))

"That's cool, how's school going?"

"It's good, I like my classes."

"(puff puff) That's awesome! What classes are you taking?"

"Oh, you know...." (tells me his classes)

"(puff puff puff puff) Uh-huh!"

(Continuing to talk)

"(puff puff puff puff puff puff puff puiff) That's wonderful!"

(Continuing to talk)

"Hey bubs, I'm going to have to call you later, I'm at the top of the hill."

"Oh Ok."

"Love you KIDDO!"

---

Yeah, you read that right, ran to the top of the hill, still able to talk.

Not only that, but the awesomeness continued with running with a couple of fun runners all the way home.

RunKeeper Result

Total Distance: 5.4 miles
Total Time: 56:41 (new record!)
Avg. Pace: 10:30/mile (new record!)


I also read an interesting article today that talked about lactic acid build up. It basically said that you have to train to increase your ability to exercise without lactic acid build up, and that everyone's body had a different threshold. I can honestly say though that I did not have any pain or soreness after this run.

Hooray!

Tampa Run the Sequel

Sequels are never as good as the original. Thus is the same with this run.

I had been canvassing the Tampa Convention Center all day, trying to rid myself of the 1200 pamphlets I had brought down with me. Around 4:30, I decided to go out for my run - seeing a big black cloud in the distance and hoping I would have a repeat of Le Monsoon.

No such luck.

So not only was I exhausted from running around a conference for four days, but now it was supah!Hot and sunny outside. That and I had a 6pm dinner date with my clients. So I decided to rein it in early, and only did a little bit:

Runkeeper Result

Total Distance: 4.29 miles
Duration: 53:50 (yikes)
Avg. Pace: 12:32
Avg Speed: 4.79
Elevation: 178
Avg heart rate: 157

My immediate comments were "Blargh - Exhausted from Conference." Think that sums it up.

Hill of Doom (R) Part Deux

I did it!

I ran up the Hill of Doom (R)!

It was awful and my heart rate peaked at 188, but I did it!

Runkeeper Result

Distance: 4.05 M
Duration: 47:22
Avg Pace: 11:42
Avg Speed: 5.13
Elevation: 159
Avg BPM: 165
Peak BPM: 188

So I did a fairly consistent pace, and actually got a bit faster in the last part! What worked for me today was looking down and keeping focused on the completion of all of the areas that normally I don't do well on (hills, and the last quarter mile). The problem was my knees began to ache in the last mile, and I started to feel sluggish.

So I'm icing with my friend the bag of corn, and hoping that it's just my body adjusting to longer miles. I'm very proud of myself for running up that hill today, and as I told Carson earlier, now I have to do it every week.

Kind of exhausted now, so I'm going to let my chocolate milk chill, have that, and then go watch nerd!TV and fall asleep.

No yoga tomorrow, as I will be up the street in Baltimore all day. So we'll see how Thursday goes...:/

Sunday Long Run and the End of Week 1

Runkeeper is down and so I cannot post my results. But here are the basics:

Distance: 7.15 miles
Time: 1:26:11
Avg Pace: 12:03/mile
Avg. BPM (New!): ~166 (more on this later)
Peak BPM: 181 (I think)

So today was my first "long run" - on schedule to do 6-7 miles. I've done 7 miles previously, when I was training for that 10K-that-became-a-5K, so I knew I could do it.

This morning was mercifully grey, rainy, and windy - a miracle for August. I woke up at 6:30 to the glorious sound of my coffee being ground and brewed, and took Miss Priss out for a morning walk to loosen up the joints. Came back and alternated a cup of coffee and water, along with my balance bar. Around 7:30, I strapped on my brand new heart rate monitor, turned on my tunes, and headed out.

So that heart rate monitor is a new acquisition. I've been concerned with my hill work that I'm over exerting myself, and wanted to check and make sure. So I invested $35 and bought a real simple one on Amazon, the  Timex T5G941 Heart Rate Monitor Watch. It comes with a watch and a chest strap to keep track.

Now, I goofed and accidentally started it again when I quit running, so I don't know if my average or peak are right. What I do know is that every time I looked at my watch, I was somewhere around 160-165, and when I did run up the one hill, I did see a 181 at one time.

But I digress, back to the run!

The first mile was awful - I was creaky, I was sore, my left knee was bothering me, and I wondered if I was going to finish. I run this mile at least three times a week as part of my normal 5k run, so it's pretty familiar to me. I tried to quiet down and just run, and before I knew it I was at the Woodrow Wilson Bridge and turning downwards. Glorious wind, GLORIOUS WIND blew in my face, and it started to rain. I love running in the rain; it's so cooling and refreshing.

I turned into Old Town Alexandria and was reminded again why I love where I live. Beautiful old townhouses greeted me as I jogged on, right around 5mph. Down on Wilkes St, there is a small tunnel that takes you under the big hill in Old Town Alexandria that runs the length of the city. I think it might be an old railroad thing, but I've never gone to look. Should probably do that.

During this point, my left earbud crapped out on me, which was very sad, but I kept going anyways. Really, Steve, can we please hurry up with that iPhone 5? My 3GS is dying over here.

Then I was on Union Street, right by the water. I took a detour down a gravel path and ran right up the water, which was high from the rain. Then, back on Union, I crossed King Street, and headed towards Oronoco Bay Park, taking another detour on the gravel. Surprisingly, I had gone about 3 miles at this point, and was still feeling good. I went up my first hill from Oronoco Bay Park back onto the Mount Vernon Trail, and watched my heart rate spike from 165 to 175. Definitely felt it in my head as well - something to keep an eye on.

Kept going all the way to the 3.5 halfway mark, and then took a minute to stretch the knees and drink some water. I had filled my two water thingies with NUUN-water that had been diluted (not intentionally, but it was dark and I was filling all of my water bottles and didn't realize it until it was too late). I actually liked having just a little bit of NUUN; it was so cool out I wasn't sweating nearly as much as I have been.

Starting the long 3.5 miles back, I felt a bit sluggish getting back, but worked through it. My one working earbud was floating easy slow running music, which is the best for longer runs. I had run a little farther than 3.5 miles, just in case I took a shorter route back. I hate having to run past my house in order to get a full mileage in.

Back on Union Street, past King Street, and into the residential area. I passed these two guys who I think I had passed on the way in, and they were walking, up to the point where they saw me, then they started running again. They turned up hill, and I decided to take a detour closer to the water around Ford's landing.

That's my favorite spot in Old Town and I am reminded again of how much I miss living near the beach. Around the townhouses I went, taking stock of the WWB nearby, and gauging the slope of the bridge for the race. I also decided that I need to figure out exactly where the race is going to end, and run at least three times past that point.

Up ahead, there was a  muddy, unpaved hill, and I made the strategic decision to walk up it. Not worth destroying my ankles. Then I continued past Lee street back to Royal , and back to the Woodrow Wilson Bridge.

To get back to the Mt Vernon trail, you have to climb up a big ol' hill (not as bad as the Hill of Doom (R)). I made the decision to run up the hill, watching as my BPM went from 165 up to 180. But kept going!

Then it was an easy run, and I realized that I was actually .25 miles farther than if I was running a 5k, which meant that I could run 7.25 today if I were to run the whole thing. That makes the last mile and a half a lot easier when you realize it's only 1.25 miles instead.

It wasn't until I was at 6.75 that I started to feel myself dragging al little bit, and it was the first and only time I had to tell myself to not quit. That, in and of itself, is an accomplishment for me.

I saw those two guys again, walking, and took great pleasure in passing them as I dashed to victory.

All in all, I did 7.15 miles today, and then came home and was licked to death by Miss Priss. Did perhaps 15 minutes of stretching afterwards, and put on the ankle brace, as my right ankle felt like it was swelling a little bit.

I feel incredible about my run today, and after this entire week, I feel like I can do this half marathon. I won't be the fastest, but I will be able to run the whole thing. I also have decided that I kind of like longer runs. I can get into a rhythm and just let my mind wander.

So that's all for today, friends. I'm feeling a little sore in the joints, but working to stretch them out (probably put some ice on the knees as well).

Actually thankful for tomorrow's rest day.

/W

My old friend...the bag of frozen corn

Tonight was the Lost Dog 5K#2 race. We'll get to specifics in a hot second, but I would like to take a moment to state that my old friend, Mr Frozen Bag of Corn, has re-appeared.

Knees began to tweak a bit during the race today - might need new shoes (can't remember when I bought these) or most likely new inserts.

So for now I am icing as a precaution. Hopefully Sunday's run will be less painful as I will be resting all day tomorrow.

On to happier things :)

LOST DOG RACE #2!

Zoe and I got there late because Mommy took a nap and then watched Stephen Colbert and then said, "oh snap!" and Route 7 is teh awfulz. But we got there before the race started anyways, so that was good.

First mile was pretty decent, I think we ran it under 11 minutes (full pace thingy once Pacers gets it uploaded). They moved the race 600M south on the trail in order to give us more room to race, and the race actually went a lot better.

I had a smoothie on the way to the race this time (and a Panera brownie around 4pm) but didn't drink as much water. Felt it, but pushed through anyways. I'm learning that when I want to quit, I have to keep going. Then, when I want to quit again, I keep going. The third time in succession that I want to quit, I can walk. That's how I ended up running 5 miles yesterday at 10:30.

I think my finish time tonight was around 33:30, which is a full minute and a half better than last week's. I'm happy with it - Zoe still didn't win for her size group. Sad :(

That's all for now, and here's hoping my knees can rest up during rest day tomorrow.

/W

-----

Here's the official results

104  16/28     119 Whitney   25 F 33:28.9 (GUN) 33:01.2 (NET) 10:38 (PACE)
105            329 Zoe          D 33:29.7 (GUN) 33:01.8 (NET) 10:38 (PACE)

---

Here are some pictures:

Run #1 - Up, Up, and Ergh

So today was the official kick-off for my half training. According to my Runner's World Half Marathon Schedule, today was supposed to be 2 miles, with 7x1:00 (minute) Aerobic Intervals, then another two miles.


Tuesdays are also Pacers Fun Runs, which include the Hill of Doom © (more on that later), which doesn't lend itself to doing intervals, as you're just trying to make it up the hill. 


So looking ahead to Thursday, I noted that there was a 4 miler scheduled, with four "gentle pick-ups" (slowly running faster until you can't run anymore). 


Ah-ha! 


So I'm switching up the routine, much like I'm switching Saturdays' 3-4 miler to Friday as the next Lost Dog 5k. Looking forward to my first long run on Sunday though.


So back to today's run:


RunKeeper Result


Total Distance: 3.91 Miles
Duration: 45:10
Avg Pace: 11:32
Climb: 175 Ft


If you click on the RunKeeper result, you can see that smack-dab in the middle of the run is the Hill of Doom ©. I have been able to run up this hill once in the 5 months I've been running with Pacers, and that was the first night I attempted it. Tonight's running buddy, Carson, said that it might be a mental block - now that I know how bad it is, I psych myself into not doing it. 


So I'm telling you, internets, that I will run the hill next week. 


Today's run was smattered with a random asthma flare-up, which may have to do with the fact that I took my inhaler about five hours early, and didn't puff again until I was in the middle of running, which meant I didn't get any medication. Not to mention the intense burning in my boot-ay from the Hill of Doom ©. 


However, running with Carson on the way down proved to be a good way to keep going, so barring any more random asthma attacks, I will run the hill next week.


You hear that? I will run the hill next week. 


Two other points of note from tonight's jaunt:


1. I think I need to hang back and run slow and not get caught up in all of the supah!runners that go springing off towards the hill like antelope. Looking at my pace, for the first half mile I'm running a good 9 minute mile - which is waaaaaay too fast for me. 


2. I also am flirting with the idea of trying the hill by myself, and seeing what I can do without the self-inflicted pressure of having to run "fast." If I can prove to myself that I can run up and down the hill with no problems, then I think I can do it with the group. 


So, all in all, first "training" run was ok. A long way to go to get to 13.1, but I feel like I'm on my way!

Lost Dog 5k #1

Miss Priss (Zoe)

(So I'm a few days late on this post....)

Ever since I rescued Miss Priss in Feb 2009, I've been a little nutso about animal rescue. Yeah, I've turned into that person who will give you the evil eye if your dog is not spayed or neutered (for serious people, just do it. there are plenty of dogs out there who need homes, we don't need your litter of puppies too).

I digress.

So, Zo-bo came from Lost Dog and Cat Rescue Foundation, and therefore, they are my "charity of choice." Every Sunday, from 1-4, I hang out with some pooches in need of good homes. It's a great way to spend an afternoon, if you have nothing else to do.

I digress again.

So, I had been going a couple of weeks, running with Pacers Running Stores on Tuesday, volunteering with Lost Dog on Sundays, happy to have my two organizations separate.

Until I saw this:

Lost Dog 5k Series

FOR SERIOUS? ANIMAL RESCUE AND RUNNING? SIGN ME UP!

So we had the first one last Friday, and Zoe and I were so ready! Well, I was ready, Zoe....has not been running with Mommy as much because it's been so hot (seriously, the DC metro region has been slammed recently). But realizing that we sort of had a 5k coming up, Mommy started dragging Zoe out with her late at night to run.

Race Report
We got there super early because I'm my mother's daughter. LDCRF was doing a cool thing called "Rent-A-Mutt" where we had 10 of our own dogs available for runners who either did not have their own dogs, and they went like hotcakes before the set up had even finished! Dogs of all different sizes and shapes were there - and everyone was happy to be out with their pooches.

The only problem seemed to be that the race was held on the Washington and Old Dominion Trail - which they did not get the permits to shut down the trail.So we had to deal with some obnoxious bikers (one who used colorful language. I proceeded to scream back at him that he was a tool). But the weather was mercifully beautiful, and with Zoe strapped around my race, we were off!

There were only 250 runners in the race, and, looking around, I heard lots of people say things like, "I haven't been training" or "It's so hot!" So I was all, "Hey, maybe I'll actually get a decent place in this race!"

Final Stretch!

Psh, fat chance.

I was so excited about all of the excitement that I forgot to eat close enough to the race. So before we even started, I was hungry. And Zoe was totally more interested in smelling everything on the side of the street. So I had a 18 pound dead weight for a lot of the race, and was hungry.

Off to a good start. /sarcasm

We did the first mile pretty easy, and the trail was pretty. Towards the end was a rather large hill, and somebody lying to us that water was right around the corner (it was, just not RIGHT around the corner). Zoe with her bottle nose drank straight out of the cup, and I was actually feeling fairly hydrated - just HUNGRY.

We looped around and came back, and I started to feel the pangs in my stomach turn into light-headedness (damn physiology). I was running with one of Lost Dog's Foster Moms (of which I am one, just not right now), and she started to pull ahead of me by a while.

Perhaps the most annoying thing were these two girls. So I am slow and steady running, running, running, and these girls would run, then walk, then when I either just passed them or was about to pass them, they'd put on a burst of speed and start running for a minute. Then repeat. And repeat. And repeat.

Look, I'm sorry my dog is 18lbs and faster than you. Just let me freaking pass you.

ANYWAYS, we made it to the end, and got some good pictures! Not to mention I looked hott in my Lost Dog "Ask Me About My Fosters" Shirt (no picture of that yet - will post when I find it).

So here are our results:

135        329 Zoe         D 35:06.8 (GUN) 34:26.7 (NET) 11:06 (PACE) 
136  19/34 119 Whitney  25 F 35:06.4 (GUN) 34:26.7 (NET) 11:06 (PACE)

RunKeeper

I'm not  super thrilled with 11:06, but I'm not horribly upset by it, considering I was hungers and Zoe was more interested in sniftering. 

Besides, I have 3 more races to improve - and dang it, we will get that medal !

Zoe and Me Before the Race

Week 1 - Here We Go!

Ok, so I think I'm going to start a blog to track my 8 week half marathon progress. Why? Because I think my boyfriend/mother/friends/facebook friends are tired of hearing me talk about my running progress. And I have to talk to keep myself motivated. And I kind of miss having a blog. So there.

For those who don't know, I'm an asthmatic/formerly fat kid with lots of excuses as to why I "couldn't" exercise as a child. In January of 2009, I went to a new doctor that wasn't my best friend's dad (love ya Richard :)). I told him I was running inside, on the treadmill. "Why can't you run outside?" he queried. "Oh, because I'm an asthmatic." I replied. "Bull shit, here's an inhaler, get your ass out there and run."

Well ok then.

Since then, I've completed five 5k races, I run with Pacers Fun Runs every Tuesday, and have *gasp* signed up for the Woodrow Wilson Bridge Half-Marathon on 2 October. And thus we get to the point of this blog.

8 weeks from today, I will be running 13.1 miles from Mount Vernon to National Harbor. To date, the longest I've ever run was 7 miles in preparation for a 10K the day before my 25th birthday (jerks changed it to a 5k due to "high humidity"). So we've got some work to do.

We can do it!

Half-Whit ho!