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