Strongest Run On Record

This morning as I woke up after a refreshing and much needed 9 hours of sleep, I felt ready to run.  My quads were sore from Thursday nights kettlebell class, but I was looking forward to a nice, easy run.  I knew it would be tough because although it was 37 degrees outside, the wind was blowing strong with up to 40 mile an hour gusts.

When I got to our meet up at Potomac River Running Store the wind was still strong and not letting up, but 20 mins later as we started to walk down to the trailhead, well it was snowing.  My running buddy, Brooke and I were not expected that.  We were pretty excited as we started our run so we had to document it:

Definitely windy, but can you see the snow???

It was a tough beginning to our run.  We were cold, no hats, not many layers, and only she had gloves, but we wanted to get this 14 mile run done with.  Our plan was to keep it nice and easy, but strong.  We started running West toward Leesburg and the wind hit us every step, but we pushed on.  It took us a few miles to get into our run, running the first three miles at 10:03, 10:05, and 9:58.  The longer we ran, the stronger we got.  We had to remind each other that this was supposed to be an easy run, not a run that is pushing race pace.  As we ran, we talked about life and some personal things that really meant a lot.  She has not just become a running partner, but a good friend that I come to value and cherish, especially her advice and support during our long runs.  While we ran we began to reflect on our past runs and about how a few months ago we would have never imagined running this pace.  We were feeling great, the sun was starting to shine, but we still had the wind in our face!

When we got to out turnaround point at 7 miles we took a break and waited while our two other friends, Jeff and Russell, met up with us.  The four of us decided to run the last 7 miles together.  As we began our run back we wanted to the it easy so we decided that we needed to remind ourselves not to run too fast, even though we knew the wind would push us a bit.  We kept an even pace until we got to 11 miles.  At that point we all felt really strong and stopped reminding each other to slow down.  As we approached mile 12, I said, "I think I am going to slow down for the last 2."  Brooke turned to me and said,"I'm not going to let you, you can do this."  She was right, why did I need to slow down when I was feeling so great?  I continued to run at a pace that felt good, but not too fast for the last few miles.  During the last mile, there are 3 hills that I always dread, but with my 3 friends by my side they helped me push through and we finished strong.  I am so proud of all of us.  We all did an amazing job!

Directly after our run!

A few minutes later, back at the store...we rock!

We ran strong...here's the break down:

Mile 1 - 10:03

Mile 2 - 10:05

Mile 3 - 9:58

Mile 4 - 9:31

Mile 5 - 9:48

Mile 6 - 9:41

Mile 7 - 9:44

Mile 8 - 9:39

Mile 9 - 9:45

Mile 10 - 9:43

Mile 11 - 9:49

Mile 12 - 9:25

Mile 13 - 9:15

Mile 14 - 9:22

Time- 2:15:52

Average Pace - 9:40

As a reward and a much needed purchase, I bought a new pair of running shoes.  I love them!  They are the Asics Gel-Kayano 18.  They feel lighter and I'm looking forward to breaking them in over the next few weeks before the race.

My new running shoes!

After this run there are a few numbers to share:

33.5 = miles this week

106.3 = miles so far this month

210.45 = miles so far this year...I know I'll not only make my goal of a 1,000 miles this year, but I will be exceeding it!

What a great run!  I walked away from today feeling as though this is my strongest run to date.  I am looking forward to continuing my improvement!

Kettlebell Class

Over the last few years I have learned to love running as much as I used to hate it, which was a lot.  When I went to the gym, I was the person who avoided the treadmill at all cost.  I would get my cardio on the elliptical or the bike, but NEVER the treadmill.  I would always be sure to get some weights in as well by using the machines and for about a year I worked with a personal trainer one a week.

It's amazing how my focus has changed, especially the last two years, it seemed as though I couldn't get off the treadmill when I'm at the gym.  When I headed to the gym, I run a few miles and stretch.  That's all I would do.  In fact, a few months back, one of the trainers at my gym, Charles, mentioned that I should start working out with him to get some weight training in.  I knew it would be a good idea, but at the time, I didn't want to mess up my training schedule I had for MCM.  And let's be honest, I didn't want to fork out the money either :)

As I began this new training cycle for Rock N Roll Half Marathon, I thought that maybe adding something new would be a good idea. I wasn't seeing the results I wanted in my body, so I figured talking to Charles wouldn't hurt.  As we talked, he shared with me his inspirational story of how he became a trainer and it really made me realized that he cares about the outcome of his clients and he believes in what he does.  It was nice to hear and see a trainer that was involved in his clients lives.  And honestly, what really impressed me is that I happened to mention something about long runs on Saturdays and he remembered that detail.  I know, very small, but I could tell he was committed to being successful in what he does.  Anyway, he told me about different options that I had for classes within the gym.  He mentioned a new Kettlebell Class that was small and offered a more one-on-one experience without breaking the bank.

I started the class almost a month ago and I LOVE IT!  Twice a week, I meet up with a few other people (always less than 5) and take an hour weigh lifting class.  The question that you probably want to know is what is a kettlebell?  These are kettle bells:

These ball size weights with a horn on top vary in range from 5lbs to 35lbs (at least at my gym) and offer a total body workout because of the focus of control.  They offer a wider range of motion than a dumbbell.  I have really learned to push myself and become comfortable with these exercises.  I look forward to going to class and feeling it for the next few days.  I never thought that weigh training would improve my running, but I am finding that it is the only thing I have changed in the last month and I am feeling stronger and faster than I was before.  Of course, I still enjoy the treadmill, but this is a great change a few times a week!  Thanks Charles!

Charles, posing with his kettlebells

Off to kettle bell class...hope it's another good workout!

A Much Needed Run

If you read my post from last night, you can tell that I am in a place in my life where I am figuring things out.  This morning I woke and just wanted to run.  No pressure, just run.  I have been putting a lot of pressure on myself recently and it has become a little unhealthy.  I wanted to run on trail that I have missed because it is out of my way, but I am really glad I made the hike.  This morning, I made the trek to Roosevelt Island where I jumped on the Mount Vernon Trail.

I have run this trail once before, over 2 years ago, but I remembered that it was peaceful and had a great view of Washington from across the Potomac River.  The only goal I had was to run for 30 mins and then turn around and run back.  As I began at Roosevelt Island I focused on just one foot in front of the other.  I felt strong.  As I ran, I looked over to left and saw Washington, it was a beautiful site on a beautiful day.

Views of Washington from the Mount Vernon Trail

Then as I looked over to my right, I realized something.  I was running near Arlington National Cemetery and also the finish line to Marine Corps Marathon.  These 2 places reminded me that there are so many things that I should be thankful for.  I need to remember that millions of people have fought for our freedom and have allowed me to be able to run every day and have helped me fulfill many of my goals without even realizing it.  It gave me a new perspective.  Why was I getting upset because I wasn't making my goal every time out?  It is so stupid, there is no reason why I should be getting upset.  The big picture is much more important.  As I continued to run, I was feeling great!  I ran to Reagan National Airport in 30 mins where I turned around and started heading back.  

Reagan National Airport - Turnaround Point

My last 30 mins I felt so strong.  It was the best run I had ever had.  I know to get to where I need to be it will take more than one run, but this is definitely a great starting point.  I ended up running 6.5 miles averaging a 9:28 mile.  I wasn't thinking about my run and I ran great.  This is what running is all about.

Confidence?

I know it has been a while since I have written a blog, but I have been really busy.  Between working, running, and trying to have some sort of life it has been difficult for me to get on here.  With all that time though, I have had a lot to think about.  This post is really going to put a lot out there and it is a bit scary for me, but I am not one to sugar coat, so not reason to sugar coat here.

For those of you who know me, you know I am 1-very open and 2-very hard on myself.  I am my own worst enemy, but I will be the first to tell you that.  So here goes nothing...If I look at myself from an outsiders perspective, I see a great person who has a lot of things going for her.  I have a successful career, lots of friends, treat people well, traveled, been successful in riding horses and running.  But if I look at myself in my own eyes, I haven't met my own standards...and that is hard.  I try not to compare myself to other people, but I do.  I try to look at where I have been and where I am now and see the huge gains, but I don't see as much growth as I wish were there.  I am constantly fighting with my own thoughts.

Running is a sport where the LARGE majority of people run for themselves, not to come in first place in the race or their age group.  People run to live healthy lives, to push themselves, to see improvement, but not always to be the best in the sport.  I run for all those reasons as well, but I want to be better.  I push myself to be better and recently it has been hard for me to understand why it isn't coming as fast for me as it is other people.  Don't get me wrong, I love running and everything that comes with it, I just want to see my improvement sooner than I am.

Last weekend I ran the Run Your Heart Out 5k in Reston.  It was cold, freezing in fact.  The temp was 23 degrees, but felt like 10.  There was snow on the ground, but in my head I wanted to PR.  I wanted to run faster than 28:10, my PR from my New Year's Day 5k.  As I ran my first mile, I was right on track to do awesome...I was running a 8:45 mile, but after the first mile marker I slipped on a wooden bridge covered with snow and it really shook me...a lot.  I slowed my pace to 9:45 for the next mile and then picked it during mile 3 to finish in 28:42.  I was really bummed out, but I know I shouldn't have been.  I know I should be thinking, that last summer, all I wanted was to finish a 5k in under 30 mins and I am doing that now, but unless I see constant improvement, I don't see myself as doing well.  With each race I expect to improve, but that doesn't always happen and I have to learn that.  It is really hard for me.

Run Your Heart Out 5k

With Amy, Jodi and Jess

Yesterday I skipped my long run of 12 miles to run another race, the GW Birthday Classic 10k in Alexandria.  I worked really hard this whole week to push myself and feel confident to beat my PR and previous time at this race last year (58:39).  I had my eye on running it in 55:00 or under.  I was confident that I could do it.  Yesterday morning as I headed to the start line, I decided that I wasn't going to focus on my watch and just run strong.  I figured if I needed to push it the last few miles I could.  As it turned out, I ran by feeling and I finished in 56:59...a PR by almost 2 mins.  I should have been ecstatic, but I wasn't.  I just kept thinking, why didn't I do better?  I know I could have pushed myself, but I didn't.  I know if I had I would have been able to make my 55:00 goal.  I can't run the race again, but I need to learn to be proud of where I have come.  Instead, I decided that since I didn't make my time goal, I should keep running to at least get my distance for the day.  So I headed to Burke Lake to finish 12 miles for the day.  It may or may not have been the right thing to do, but I needed to feel successful in some aspect of my running for the day.

I am well aware that I currently have the wrong focus with my running and it is so hard for me to switch my focus.  I read the following quote today:

After reading this I realized I need to read this EVERY DAY.  I am a great person and it is amazing that I have been able to overcome challenges in not just my running, but in life.  I need to be proud of me.  Although I will still focus on improving my running, I also need to focus on the sentence above that says "Be confident with who you are."  It won't happen overnight, but one day I will learn to find the confidence within.

Reflections on 8 Miles

This morning I woke up moving very slowly and feeling tight in all my muscles, but especially in my adductor, which was causing me some frustration last week.  I would have been very happy heading back to bed and sleeping for a few more hours, but I knew my running buddy Brooke was waiting for me.  Being felt that you are held accountable for your runs always helps on mornings like this.  The plan was to run just 8 miles because this is a recovery week so the milage goes down.  Even though the long run milage is low, this is when we practice running race pace.  So for the first 4 miles we were going to keep it nice and easy and then pick it up for the last 4 to a 9:13 pace.  Brooke and I both have the same goal to run our half in under 2 hours, in order to do it we need to keep a 9:13 pace for 13.1 miles.  So here's how the morning went...

Mile 1 - 10:12
Mile 2 - 10:08
Mile 3 - 10:11

These first three miles Brooke and I took time to catch up and discuss the fact that we are working on saving money.  We weren't really paying attention to our pace other than knowing that we needed to use these miles as a warm-up.  After about the first half mile I wasn't feeling nearly as stiff and felt like I could nail this run.  The miles went by fast and the time to catch up was nice because it has been a few weeks since we had seen each other.

Mile 4 - 9:06

After the first 3 miles I was feeling really good and unintentionally ran in-front of Brooke and before I knew it I was running at a 9:06 pace.  After mile 4 we took a quick break, drank some water, had a chew and decided for the next 4 miles we would stay together, but pick it up 15 seconds every mile until we got to our race pace.

Mile 5 - 9:26
Mile 6 - 8:58

The next two miles we pushed it more than we thought, but we were feeling really strong.  Around mile 5.5, I started to feel dehydrated so I wanted to break again for a water stop at mile 6.  There we talked about slowing down to about a 9:10 pace.

Mile 7 - 8:46
Mile 8 - 9:29

Once we got back on the trail though we just took each step in stride.  We started off together, but then I slowed down after mile 7 and let Brooke run about 100 feet ahead.  I think that when we started working on race pace today we were feeling so good that we forgot that we still had more miles ahead of us.  Although we seem to be doing great with pace, I think we need to be aware that pushing too fast too soon can slow us down in the end.  Overall though, it was a great run, with great company and both of us walked away feeling proud that in just over a month we have really improved in not just our race pace, but also in our own confidence that we can rock this race in a little over a month and a half.

8 miles - 1:16:19
Average Pace - 9:32
I was also really excited that 5 of the 8 miles I ran were under a 9:30 pace and I was only planning on doing 4 miles faster than that!

800s

As I left the track tonight my mind wondered back to high school and my thoughts on running 15 years ago...yes, 15 years ago!  I HATED running, I remember that stupid ticket run at Robinson and I would dread it each time it came around.  A ticket run is where the gym teachers would punch a ticket for each lap we ran.  I would always do the minimum amount of laps required to pass.  My miles now are not even close to what they were in high school.  I was slow because I didn't want to put effort into running, cause I just didn't like it. I would run around a 13 minute mile and that was if I was trying.  In high school, kids are able to excel much more than as adults or so I thought.

If you have been reading my blog for a while, you know that I started running just a few years ago, yet I keep improving and today was one of those days where I was really proud of how far I have come.  15 years ago I would have never said that my adult-self would be running 5ks let alone a marathon.  Now I am running the best I have in my life.  This morning I even woke up to run 2 miles at the gym before I went to work, just to get some extra mileage in.  Then tonight we ran 800s, I started with a mile and a half warm, did my 8 800s, and then had a half mile cool down.  Just one month ago we did the same workout and I wish I had done my splits the way I did tonight because then I would have a true comparison, but I can tell I did much better.

Here are my splits from December 21st:
1st and 2nd 800 - 8:55 (about 4:23 each)
3rd and 4th 800 - 8:25 (about 4:13 each)
5th and 6th 800 - 8:30 (about 4:15 each)
7th and 8th 800 - 8:36 (about 4:18 each)
Average pace - 8:34

Here are my splits from tonight:
1.5 mile Warm-up - 13:56
1st 800 - 4:09
2nd 800 - 4:12
3rd 800 - 4:11
4th 800 - 4:10
5th 800 - 4:11
6th 800 - 4:13
7th 800 - 4:20 (I wanted to take the second to last one slow so I could push it during the last one)
8th 800 - 4:02 MY FASTEST!!!
0.5 mile cool down - 4:57
Average pace - 8:44
Total mileage at track - 6 miles
Total mileage for the day - 8 miles

Although the average pace is slower tonight, that also includes my warm-up and cool down.  I have come a long way in a short period of time.  I can't wait to see what each race brings, most importantly the one on March 17th!  Bring it Rock 'n Roll Half Marathon!  Oh, and that ticket run...I'll do one of those again too ;)

Perfect quote for the night!

A Race a Month in 2012?

After the first three weeks of 2012 I have surpassed my goal of 20 miles a week and that puts a huge smile on my face!  The first week - 21.7, week 2 - 22.7, and week 3 - 30.5!  This is much better than I had originally expected myself to do.  That means in the first 21 days of the year I have averaged just over 3.5 miles a day, that includes days off!  So now for a new goal...at least one race a month for a whole year.

I already completed the New Years Day 5k for January.  Now the schedule for the rest of the year, here's what I m thinking...

• February 12 - Run Your Heart Out 5k
• February 18 - GW Birthday Classic 10k
• March 4 - Reston 10 miler
• March 17 - USA Rock 'n Roll Half Marathon
• March 18 - Run for Haiti 5k (Maybe)
• April 1 - Cherry Blossom 10 miler
• April 22 - GW Parkway Classic 10 miler
• May - Any suggestions???
• June - Any suggestions???
• July 4 - Firecracker 5k
• August 19 - Leesburg 20k
• September 2 - VA Beach Rock 'n Roll Half Marathon 
• October 7 - Chicago Marathon
• October 28 - Marine Corps Marathon
• November 17 - Marine Corps Turkey Trot 10k
• November 22 - Turkey Trot (Not sure which one)
• December 9 - Run with Santa 5k

That all being said...what races is everyone else doing?  Anyone want to join me at any of these races??