In the past two weeks I've run another 23 miles, but the nagging pain in my right leg is getting harder to ignore. After the long run in the freezing rain I've only managed to run twice each week.
One of my runs was Saturday, 11/5. I got up early to meet the team at Fletcher's Boathouse on the Potomac River in Georgetown at 8am. I got there a little late and found no other Team Challenge runners there. I figured they had already started running, so I warmed up and got on the trail. I'd been looking forward to this run since it is right under GU and along the river. I got a thrill looking up at alma mater as I approached the Key Bridge from the north and then ran along the riverfront to the Kennedy Center before heading back up to Fletcher's.
It was a great day for running. The sun was shining and it was a bit chilly. The weather was nice enough to draw some people out, but cold enough to keep the trails from over-crowding. The course I chose heading south was a good challenge, too. I started close to the high point above Fletcher's Boathouse and turned around at the Kennedy Center right along the water. That meant that I was running up hill most of the way back. I like it that way. It's a way to maintain the challenge throughout the whole run.
When I got back to my car after a one-hour run I checked my email to see if there was a clue as to why I hadn't seen any of my Team Challenge Teammates and found out that earlier in the week, the training session had been moved to the Custis trail in Arlington. Oh well!
The morning wasn't a total loss. I drove into Georgetown and had breakfast at Booeymongers -- a GU student favorite. I hadn't eaten there in years and I drank in all the atmosphere while I ate my breakfast.
Two days later I recorded another first, I ran in the morning, then went into work. I hadn't tried this before because it's usually too dark to run before 6am, which I need to do, since I have a 1:45 minute commute into work. But, we had just fallen back into standard time, and it was now a bit brighter earlier in the morning. I ran the two short laps in my neighborhood while I waited for the sun to rise before taking the big lap down to the elementary school and construction site at the perimeter of the neighborhood -- 5.2 miles in total.
The time was on my mind. I kept thinking about what I would have to do when I got back to the house and wondered if I'd be able to catch the 7:35 bus or have to wait until the 8 o'clock bus. Even though I was distracted, I ran a pretty good pace 9:32/mile.
However, since I was in a hurry, I did not ice down nor rest after the run. I got home, stretched a little, took a shower, ate breakfast and ran out the door to catch my bus (8am). It may have been the lack of icing and rest, but more likely just the accumulation of wear and tear on my body over these last few weeks. My usual soreness after running continued to intensify through my bus ride and the mile-long walk to work and throughout the day. The dull pain in my ankle turned into sharp pains in my glute and the top of my foot. I was almost limping for the next couple of days, but definitely in some pain.
Because of the pain, I skipped the Wednesday workout. By Friday I was feeling better and working from home, so I decided to run 6.2 miles. After this run the pain came back more intensely. So much so, that it was hard to sleep Friday night.. I couldn't find a comfortable position and moving from one position to another was painful. The most comfortable position was standing up and staying still. Of course, it's hard to sleep that way.
By Sunday the pain had subsided some. I got up out of bed without wincing, but still I decided to skip the evening run with the team. It was to have been the longest run yet -- 2 hours. At the current pace I've built up to, I would have run about 12 miles -- just 1.1 miles short of a half marathon. But I feel good about being able to complete that distance right now as long as I'm healthy, so I think taking a few more days off is in order.
Wednesday, November 2nd
running time in minutes: 45:25
total distance: 5.2 miles
mile pace: 8:44
Saturday, November 5th
running time in minutes: 59:56
total distance: 6.4 miles
mile pace: 9:19
Monday, November 7th
running time in minutes: 49:37
total distance: 5.2 miles
mile pace: 9:32
Friday, November 11th
running time in minutes: 1:01:58
total distance: 6.2 miles
mile pace: 9:57
Tuesday, November 15, 2011
Wednesday, November 2, 2011
Building Endurance
My training accomplishments last week include: my first treadmill run, running more than 20 miles in a week, reaching 100 total training miles, and running more than 10 miles in one day. Even though I only ran three times in 11 days, for the first time since I started running, a half marathon doesn't feel intimidating.
This was a very physically demanding week. On Saturday, 10/23 I climbed on the treadmill ready to run for the scheduled 1:40 minutes. Running on a treadmill is very different from running on the road. The most obvious difference is that the road is moving underneath your feet! I realized quickly that I wasn't in control of the pace like I have been. Since I had recently increased my pace so much, I was looking forward to the treadmill -- an opportunity to push my pace a little more.
Boy, was I wrong! I fumbled around for a 1/2 mile warm up that took me almost 9 minutes. Once I figured out the machine I started again, but I couldn't find my stride. My feet were moving much too fast for the speed I had set. By the time I figured this out I was huffing and puffing. I had the foresight to get some water before I started, but not the brains to find a water bottle instead of a plastic cup. I struggled to keep up a pace that I thought I should be able to handle and had a hard time getting the water to my mouth without spilling it. I walked at least two of the 8.5 miles and finished at a very slow pace. To top it off I learned about embarrassing running problem #7.
The bright side was that I learned another lesson for the road -- don't give up. About halfway through I thought about stopping. I rationalized that I had already gotten a much tougher workout than I would have had outside, but I didn't stop. I adjusted my strategy; took more walk breaks; and ran the allotted time. I'll remember this on race day and use it if I need to.
I didn't realize until days later that during this run I reached 100 training miles! nice
I rested Monday and Tuesday and ran in my neighborhood on Wednesday morning. I felt refreshed and ran five sub 10-minute miles. The run felt pretty easy compared to the treadmill run.
Saturday was another day for firsts. My first run in sub 40 degree weather; my first run in the rain; and my first time running more than 10 miles! nice
I joined the team in Crystal City for our planned hour and fifty minute run, but not before checking my email three times the night before and once right before I left the house at 7:15 a.m. The forecast was for temperatures in the 30s and rain that would turn to snow and I was looking for an excuse to skip it. But no emails came in, so I ignored the snow on the cars in my neighborhood and headed into Crystal City.
Right now the only running equipment I own is a pair of running shoes with 100 miles on them and a dry-fit team shirt. I almost bought reflectors and lights for night running until I realized that I could wrap my headlamp from Home Depot around my wrist and clip the tail light from my bike on the back of my shorts. The spectacle amazes the neighborhood kids.
I don't own: non cotton running socks; running pants; synthetic hat or beanie; impermeable gloves; utility belt for small water bottles, phone, keys, etc.; a rain coat. I dressed for the cold weather, though. I wore track pants on top of my shorts, a cotton t-shirt under a long-sleeved shirt under my team shirt, and my "rain coat." I've always called it my rain coat, but Melissa would always correct me, "It's a wind breaker." And she was always right. This jacket has never repelled more than a light mist.
The seven other crazy (I mean dedicated) people who showed up for the run were inside the Crystal City Mall, staying dry and warming up when I arrived at 8 a.m. I noticed that everyone else had running pants -- tights, essentially. We mapped out a run that would take us south along the Mount Vernon Trail along the Potomac River, past the airport and into Alexandria, turn around at Orinoco Park, then past our starting point far enough to be able to complete an hour and fifty minutes. We did our final stretching and chatted a bit more. I made a last-minute decision to shed the track pants when one of the coaches suggested I might want to have some dry clothes for after the run. Smart idea. So, I walked out of the mall and into the rain with my wool beanie tight on my head, my wind breaker zipped up with hood up, winter gloves holding on to a water bottle in my left hand and a plastic zip up baggie in my right hand containing my cell phone and iPod, which doubles as my timer, and my bare knees.
The wind would be at our backs for the first 3 3/4 miles down to the first turn-around, but there was no avoiding the light rain coming down. It would eventually soak through all of my shirts, my socks, my beanie, my gloves, everything. It's a good thing, too. I think the soaking prevented embarrassing running problem #7 from staining my shirts. The next time I'll wear my dry-fit shirt as the first layer.
Predictably, there were few other people on the path. On a nice day, Mount Vernon Trail would be packed with runners, bikers, and walkers. On this day, the only dodging I had to to was to avoid puddles and worms on the path. Yes. I was avoiding worms.
For the first 4 miles or so, I ran with a teammate and a couple coaches. First with the teammate, then later on, two coaches met us along the way. One stayed with my teammate and the other ran with me, pushing my pace.
It was cold out there. My legs turned pink before I turned around into the wind, but really, I didn't mind that much. Once I got out into the rain I was wet and gonna stay that way. Heading north into the wind I decided to pick up the pace and left the others behind -- slowly. I was able to push for a while, but then had to slow down. I couldn't find all the mile markers, so I don't have mile by mile splits, however, I know that I maintained a pretty steady pace over the long haul and finished a bit slower than 10 minute miles.
Since I was running for time, I had no idea how long I'd run. It wasn't until I got home and mapped my run that I realized I had run 10.5 miles. Fantastic! I was definitely tired, but not exhausted and not hurt. That is progress.
Sunday, October 23rd - treadmill run
running time in minutes: 1:39:02
total distance: 8.5 miles
mile pace: 11:39
Wednesday, October 26th
running time in minutes: 48:06
total distance: 5.2 miles
mile pace: 9:15
Saturday, October 29th - sub 40 degrees, raining
running time in minutes: 1:47:10
total distance: 10.5 miles
mile pace: 10:12
This was a very physically demanding week. On Saturday, 10/23 I climbed on the treadmill ready to run for the scheduled 1:40 minutes. Running on a treadmill is very different from running on the road. The most obvious difference is that the road is moving underneath your feet! I realized quickly that I wasn't in control of the pace like I have been. Since I had recently increased my pace so much, I was looking forward to the treadmill -- an opportunity to push my pace a little more.
Boy, was I wrong! I fumbled around for a 1/2 mile warm up that took me almost 9 minutes. Once I figured out the machine I started again, but I couldn't find my stride. My feet were moving much too fast for the speed I had set. By the time I figured this out I was huffing and puffing. I had the foresight to get some water before I started, but not the brains to find a water bottle instead of a plastic cup. I struggled to keep up a pace that I thought I should be able to handle and had a hard time getting the water to my mouth without spilling it. I walked at least two of the 8.5 miles and finished at a very slow pace. To top it off I learned about embarrassing running problem #7.
The bright side was that I learned another lesson for the road -- don't give up. About halfway through I thought about stopping. I rationalized that I had already gotten a much tougher workout than I would have had outside, but I didn't stop. I adjusted my strategy; took more walk breaks; and ran the allotted time. I'll remember this on race day and use it if I need to.
I didn't realize until days later that during this run I reached 100 training miles! nice
I rested Monday and Tuesday and ran in my neighborhood on Wednesday morning. I felt refreshed and ran five sub 10-minute miles. The run felt pretty easy compared to the treadmill run.
Saturday was another day for firsts. My first run in sub 40 degree weather; my first run in the rain; and my first time running more than 10 miles! nice
I joined the team in Crystal City for our planned hour and fifty minute run, but not before checking my email three times the night before and once right before I left the house at 7:15 a.m. The forecast was for temperatures in the 30s and rain that would turn to snow and I was looking for an excuse to skip it. But no emails came in, so I ignored the snow on the cars in my neighborhood and headed into Crystal City.
Right now the only running equipment I own is a pair of running shoes with 100 miles on them and a dry-fit team shirt. I almost bought reflectors and lights for night running until I realized that I could wrap my headlamp from Home Depot around my wrist and clip the tail light from my bike on the back of my shorts. The spectacle amazes the neighborhood kids.
I don't own: non cotton running socks; running pants; synthetic hat or beanie; impermeable gloves; utility belt for small water bottles, phone, keys, etc.; a rain coat. I dressed for the cold weather, though. I wore track pants on top of my shorts, a cotton t-shirt under a long-sleeved shirt under my team shirt, and my "rain coat." I've always called it my rain coat, but Melissa would always correct me, "It's a wind breaker." And she was always right. This jacket has never repelled more than a light mist.
The seven other crazy (I mean dedicated) people who showed up for the run were inside the Crystal City Mall, staying dry and warming up when I arrived at 8 a.m. I noticed that everyone else had running pants -- tights, essentially. We mapped out a run that would take us south along the Mount Vernon Trail along the Potomac River, past the airport and into Alexandria, turn around at Orinoco Park, then past our starting point far enough to be able to complete an hour and fifty minutes. We did our final stretching and chatted a bit more. I made a last-minute decision to shed the track pants when one of the coaches suggested I might want to have some dry clothes for after the run. Smart idea. So, I walked out of the mall and into the rain with my wool beanie tight on my head, my wind breaker zipped up with hood up, winter gloves holding on to a water bottle in my left hand and a plastic zip up baggie in my right hand containing my cell phone and iPod, which doubles as my timer, and my bare knees.
The wind would be at our backs for the first 3 3/4 miles down to the first turn-around, but there was no avoiding the light rain coming down. It would eventually soak through all of my shirts, my socks, my beanie, my gloves, everything. It's a good thing, too. I think the soaking prevented embarrassing running problem #7 from staining my shirts. The next time I'll wear my dry-fit shirt as the first layer.
Predictably, there were few other people on the path. On a nice day, Mount Vernon Trail would be packed with runners, bikers, and walkers. On this day, the only dodging I had to to was to avoid puddles and worms on the path. Yes. I was avoiding worms.
For the first 4 miles or so, I ran with a teammate and a couple coaches. First with the teammate, then later on, two coaches met us along the way. One stayed with my teammate and the other ran with me, pushing my pace.
It was cold out there. My legs turned pink before I turned around into the wind, but really, I didn't mind that much. Once I got out into the rain I was wet and gonna stay that way. Heading north into the wind I decided to pick up the pace and left the others behind -- slowly. I was able to push for a while, but then had to slow down. I couldn't find all the mile markers, so I don't have mile by mile splits, however, I know that I maintained a pretty steady pace over the long haul and finished a bit slower than 10 minute miles.
Since I was running for time, I had no idea how long I'd run. It wasn't until I got home and mapped my run that I realized I had run 10.5 miles. Fantastic! I was definitely tired, but not exhausted and not hurt. That is progress.
Sunday, October 23rd - treadmill run
running time in minutes: 1:39:02
total distance: 8.5 miles
mile pace: 11:39
Wednesday, October 26th
running time in minutes: 48:06
total distance: 5.2 miles
mile pace: 9:15
Saturday, October 29th - sub 40 degrees, raining
running time in minutes: 1:47:10
total distance: 10.5 miles
mile pace: 10:12
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