Track Workouts: The Necessary Evil

It is 5:01 am and my alarm blares loudly, I quickly turn it off so that I don’t wake up my husband or 8 year old who is snuggled up in between the two of us. I take a deep breath and think to myself, “If it is raining I am getting back in bed!” I roll out of bed and tip toe down stairs and am greeted with a frigid blast of air as I crack open the front door to check the early morning weather. It is wet, but doesn’t appear to be raining…Damn! Then I quickly check my phone to see if anyone cancelled for the morning. Nope, just a text making sure I am still on my way…Damn! I stop for a brief second to consider the possibility of climbing back in bed, but instantly realize that if I don’t go I will regret it the rest of the day, so I rush back upstairs in the dark and put on my running clothes making sure I am in plenty of layers ( just in case I get warm). Grab my jacket, water bottle, a banana and head out the door ready to meet up with the Honey Badgers. Thank goodness my truck has seat warmers!

 It is Wednesday morning, which only means one thing…TRACK PRACTICE!  Some people say they love track, others seem to have a love/hate relationship, for me, I guess I would say I tolerate it, but there is certainly no love. It is simply a necessary evil, as far as I am concerned. Track practice and doing speed work are important training tools even for long distance running. It is an opportunity to build strength and push us in ways we can not push ourselves otherwise or on long runs. It is essential, I do it, I am glad when it is over I am energized by rush it gives me…but I never look forward to it.

 I arrive at the Starbucks parking lot at 5:15, just hoping for a few more minutes of the warmth in my car. While I am getting my gloves, ear warmers and head lamp on I notice it is starting to drizzle. “UGH”, I take a deep breath climb out of my truck to greet the gang. Within minutes we are headed off down the trail, on our way to the track, already talking and laughing.

 During the school year, we usually finish track about the same time school starts and learned (the hard way), that we do not want to get stuck in the parking lot as the students are coming to school. So we park about ¾ of mile away and run along a trail to the local HS Track, where we finish our warm up and stretch, before the workout begins.

 Today we are doing 3 miles warm up (and yes, I did warm up and even took off my top layer), then a fast 800, easy 400, fast 400 (1 mile total), four times, followed by a 2 mile cool down, which includes the run back to the cars. The one nice thing about track is even though we are all different speeds; we can pretty much stick together, we there to encourage and push each other throughout the entire workout. We might not be running side by side, but we are all in it together.

 As we finish warm up it starts to rain harder, and it is cold. Fortunately, our bodies are warm and our minds are numb (or maybe our bodies are numb and we are just out of our mind! It is hard to tell this early in the morning!) I grab a quick sip of water and start on the speed work, 800 fast (that is two laps around the track). “I am only going to do three,” I tell myself. Knowing full well I will do all four in the end. But somehow pretending I am going to do less makes me feel better.

 As I complete the first hard 800 and settle into the easy 400, I started reminiscing about college, when I would get up early in the morning to head to the pool for practice. I swam all four years at West Virginia University on a scholarship, so practicing early in the morning was something “I had to do.” But now, 20 years later, I am running around in circles (strangely similar to swimming up and down the pool) on a cold, dark, rainy morning, by my own free will! My how times have changed! I start my fast 400, trying to focus on my speed. By the time I finish the first set, it is raining hard, the rain drops stinging a bit as they hit my face.

 It is still raining as I finish up my third set, but I am in a groove and don’t mind quite as much now. I am almost done, that is all that matters now, the finish line is in sight! I start my final set and run by the others taking their break between sets, “Great job” they yell, as I run past, which gives me that little boost I need to get through the final set. Finally I am done, I am breathing hard, I am wet and steam is pouring from my body, emphasizing the extreme temperature difference. The rain is beginning to slow as I start my cool down laps. Within minutes we have all finished the hard part of the workout, once we are all together we let out a little victory “WHOOP” and finish our laps. We gather our things and head back down the trail to our cars.

 As we head home, we talk about our plans for the day, what we have going on and plan our next run. I start cooling down and I am getting cold, but I am exhilarated by the workout and love sharing this with such great friends. I know there was no way I would have stepped out my front door on a cold, rainy morning,  if it wasn’t for my  friends waiting for me and there to encourage me. Track is a necessary evil, but I guess really it is not all that bad! Until next Wednesday!

For the Greater Good: =PR= & Saucony Trail Run

It is mid-January and the weathermen predicted a beautiful, sunny and 60 plus degree day: perfect for a trail run in Algonkian Park. Potomac River Running (=PR=), a locally owned Running Apparel Company and Saucony joined forces and planned a trail run on Sunday January 13. Algonkian is located in Sterling, Virginia and is home to a beautiful trail that stretches and winds for miles and miles along the scenic Potomac River. It is also the home of the North Face Endurance Challenge, where I will be running the 50 miler in June.

In May of 2012, I starting working for =PR= as part of their event staff. While there a many aspects of my job, one of my responsibilities is to help with various events hosted by PR. We have hosted holiday parties at various stores, scavenger hunts along the WO&D trails, evening fun run and more! (for a complete listing of PR events see the calendar page).

Today, along with Saucony, we hosted a trail run, complete with water, donuts and hot chocolate! PR provided the treats and Saucony was on site to provide trail shoes for runners to test drive and ViZoPRO vests to wear.

The trail run provided a great training opportunity for me, since we would be running along the same course as the North Face. I planned to meet up with my friends (the Honey Badgers) and we were going to tackle the trails together. I was excited and really looking forward to fun, the challenge and the training.

At at work meeting earlier in the week with Keira, a member of the PR Event & Marketing Team, she mentioned that we had over 200 RSVP's for the Trail Run with Saucony! Wow, 200 people plan to come and run the trail, this was going to be fun! With the amazing weather predictions, we were sure it be a hugely successful event.

As I woke and dressed early this morning I planned for a beautiful sunny day, but as in my usual manner, I took several additional layers "just in case" (I really hate being cold, so I almost always have an extra layer or two on hand!) Fortunately I had the extra layers, because, as is often the case in the DC area, the weathermen were a little off on their forecast. It was in the mid-40s, foggy and misty. As I drove to the park early to help Keira set up, I wondered how many people would choose to stay home snuggled in their warm beds. It didn't take long to get the answer to my question, within about 30 minutes over 130 people had assembled, braving the cold misty morning ready to run the trails. The runners ranged from first timers to well seasoned trail runners. After all of the shoes and vests were handed out, directions were given and we were set to go...

I worked with Keira checking in and greeting everyone, gave general instructions and had a great time seeing friends and meeting more member of our great running community. With so many registered we quickly realized we needed more donuts! As everyone put themselves into groups and set off along the trail, I decided to stay back and "man the fort" while Keira hurried out to buy more donuts for the hungry trail runners.

I was naturally a little disappointed at not being able head out along the trail, test the terrain, and run with my buddies. But I really enjoyed manning base camp and greeting the sweaty and muddy runners as they returned by offering them donuts, water and hot chocolate. The smiles on the faces of each runner as they returned made me smile and realize how much I love my job, being part of the =PR= Team and such an amazing community of people who just simply love to run. For over an hour I welcomed runners back (we asked that each runner check in and out, so we were sure not to lose anyone out on the trail), listened to their stories of mud, rocks, creeks, hills, fun (getting lost) and helped collect the jackets and muddy shoes! Thank you =PR=, Saucony and all of the runners who braved the weather. I will be out there next time, hitting the trails with you!

Making Friends...with my Foam Roller

In all aspects of life it is important to have friends. Friends help in many ways, they laugh with us, cry with us, support us through good times and bad. They can get you into or out of trouble, make you happy or mad. But most of all friends are there to help you when you need it most. Sometime the friend you need most when you are a runner is the one making you do something you just don't want to do...like taking time each day to stretch and foam roll your legs!

If you run any significant amount of miles on a daily basis, you know the aches and pains your legs feel. Even when you are in good shape the constant pounding can really do a number on your leg muscles, joints, ligaments and tendons! Every runner knows they should stretch and or roll on the roller (daily), but seriously and be honest, how many of you really do it (daily). If you are the one sitting in the front of the room with your hand raised, good for you! But if you are like me and the rest of the class, then you are probably sitting there with your eyes on your feet, hoping the coach is not looking directly at you!

Last year I had high hopes and big plans for 2011. I was training for the Marine Corp Marathon and New York Marathon, back to back weekends in October/November and had registered for the Goofy (part of the Disney Marathon Weekend, where you run the half on Saturday and the full on Sunday in early January), it was all going well until the end of August when I started to feel a slight pain on the outside of my left knee. It wasn't so bad that it kept me from running, so I continued to train regularly and did what many do, tried my best to ignore the pain. I even remember saying, "I am not really injured, I just have a "tweak" in my knee!" I made it through the early fall with only a minor increase of  pain, but still not so bad that I couldn't manage.

My plan had been to race MCM and go for a best time, then run NYC just to say I did it. One week between marathons is not recommended or the best idea even under ideal circumstances, but since getting into NYC in nearly impossible, I was going to give it a go. Unfortunately, due to circumstances, unrelated to my knee pain, I had to drop out of the NYC marathon in the early fall, I was frustrated and disappointed but still has my sights set on MCM. As race day approached I was feeling more and more anxious about my knee pain. I was generally able to run at least 18 miles before my knee really started to hurt, I figured with adrenaline pumping and crowds cheering I could make it a few more miles without too much discomfort.

As the starting cannon (yes, cannon, this was the Marine Corp Marathon!) boomed me and 30,000 of my nearest and dearest friends started off on our 26.2 mile trek. About 3 miles into the race I ran into one of my training buddies and first time marathoner, Amy! We were so excited to have found each other so early in the race. We ran most of the race together talking and laughing, pushing and encouraging each other, like friends do. Together we tackled Haines Point, flew past monuments, ran past the Capital and "beat the bridge"...then came Crystal City (mile 21-23). By the time I left Crystal City, with the finish line in our "sights" my knee really started to give me trouble. Every step I took felt like a knife we jabbing the outside of my knee. I did my best not to hobble, as I didn't want to cause more problems later, and hung tough until about mile 25. Not wanting to hold Amy back I encouraged her to finish strong and said I would see her after the race. I slowed a bit and finished the best I could. And in fact it was a best, I had run my best time by over 6 minutes and I was thrilled! My knee hurt, my legs were tired, but I had PR'd in my marathon and I was happy.

It is normal to take a few weeks off of running after a marathon to give your body time to rest and recover. Or at least a week off and then start back with a couple of slow easy runs. But, not me, I still had a race to train for, I had a goal, I was running the Goofy in January. So instead of resting or giving my knee a much needed break. I took a few days off and then set out for a 8 mile run. I figured I would start out easy and see how it went. The first mile wasn't too bad, but as I rounded the corner and started on the second mile I felt a pain so sharp in my knee that I nearly crumbled to the ground. I stopped gathered myself and set out again, made it about 1/2 mile and again another jab to the knee. Now at this point, I was nearly two miles from home and about 3/4 of a mile from a friends house, running was out of the questions, so I walked, and then begged my dear friend for a ride home.

After giving me a hard time for running so soon after my marathon, my friend suggested I call a doctor she knew. I really didn't want to go to the doctor because I wasn't really injured, it was just a tweak, right?!. But being the best of friend, she convinced me to call. To my surprise, they were able to get me in early the next week. Upon examination, we found that I had "IT Syndrome" (very common running injury, basically tightness of the ilio-tibial band, which is the tissue on the outside of the leg that runs from the hip to just below the knee) he did tell me I had to take time off, but only 2 weeks and I could still exercise as long as biking and the elliptical didn't bother my knee (which they didn't), so I was able to continue to train for the Goofy. Dr. Thompson is a Sports Medicine Chiropractor and his goal for his patients is to keep them moving. I went in three times a week for various treatments and was told to stretch and roll on a foam roller every night at home. Ugh...rolling every night, really?! But I did as I was told and I started to see improvements.

As it turned out, I wasn't able to keep up with the training like I had wanted and decided that it was best if I sat this Goofy out. I continued with treatments and by Christmas (Christmas Eve day to be exact) I was able to start running again pain free!!! WooHoo! I kept up the rolling, but truthfully only a few nights a week, for a few more weeks. But as I felt better and better, I did less and less rolling. Soon the roller was all but a forgotten toy laying behind the living room chair.

2012 has come gone injury free. I ran a half marathon in March, a 50K trail race in June, then trained and race the Marine Corp Marathon again in October...all without pain! So here I am in January of 2013, still pain free, but training for the longest run yet....50 miles. I have the usual aches, pains and muscle soreness associated with miles and miles, but so far nothing to be worried about. Nearly every day I see my old friend, the foam roller, laying abound my house looking sad and lonely (the kids don't even play with it anymore) and think to myself that I really need to take care of my legs and roll a little bit each night. I still enjoy the love, support and encourage of my dear running friends, so I guess it is time to reacquaint myself with my friend, the foam roller! After all, we all need a few good friends to help us through this journey called life.

It Sounds Like a Good Idea!

Have you ever made a plan, had an idea or set out to do something (anything like tackling a home project, taking the kids on an outing, taking a trip...), but when the time comes, the first things that comes to minds is "what in the world was I thinking?" That is how I sometimes feel about running and setting running goals (like running a 50 mile. . . trail race . . . in June!). While talking to friends and family, reading about running, logging miles into my calendar, planning my next run, I always feel excited and confident and can't wait to get out there, pound the pavement, run that next long run. But sometimes as I trudge through those first few (freezing) miles, I start wondering "what I am doing?"

Saturday I ran my first 13.1 mile run and felt pretty good, so I planned to run on Sunday out in Ashburn. Just an easy 6-8 miles on the WO&D, no pressure, just a "little" run. But Saturday evening some of the Honey Badgers (my awesome running buddies - more about the Honey Badgers in another post) sent me a text asking if I wanted to do a 10 mile trial run. "YES, OF COURSE" was my immediate response! I was psyched! I needed to start getting out on the trail and let's face it, I will run on my own in the neighborhood, but not on the trail.So I was really excited to get out there for the first time in 6 months! If you have never run the on a trail, I highly recommend it! It is awesome...freeing, less pressure, easier on the joints, beautiful and totally different, simply put it is FUN!!!

So Sunday morning I woke feeling excited about my first trail run of the training cycle! Excited to do something different, run somewhere new and be out in nature (and hoping not to get lost - been there, done that!). After making sure I was well fueled, had plenty of water, I headed out to meet up with the Honey Badgers and we set off...I was eager and ready!

The trail strarted off next to a stream (or creek or run, I am not really sure), and even in early January it was beautiful. I can only imagine what is will look like in a few short months when everything is green again. It was so nice to be running somewhere new and different, to be jumping over tree branches and puddles, skirting the mud, crossing creeks on large stones. We stopped several times just to breath deep and appreciate being out on the trail. Honestly I am still not really sure where we were and it really didn't matter, we were just running, talking and enjoying this time away from the rest of the world.

About half way through, I started getting tired. I was much more tired than I expected, I was breathing hard and my legs were getting achy , my feet were a little sore, I couldn't decide if I was hot or cold and that was when it happened...the thoughts started creeping in, those thoughts we don't like to talk about, the dark, scary doubts!

 I was only about 5 miles in and I wanted to scream "WHAT IN THE WORLD WAS I THINKING...50 MILES OF THIS, I can not believe that I signed up to run 50 miles in the woods! I will never make it!" I mean really, who in their right mind not only plans, but registers and pays to run 50 miles!!! ME!! That's who, the crazy one!

I slogged through the rest of the run, truly enjoyed the trail and the time with my friends, but was so happy to be done. Happy to give my legs a break. Thrilled to say "I just did a 10 mile trial run!. Once I was safe in my car, headed home to take a shower and hug my kids, I realized that I really was psyched to be training for a 50 mile trail run! It will be a challenge and there will be many more times when I will think I lost my mind (and there are times, I am sure I will be losing my mind), but running 50 miles is something I want to do. Why? I can't really put it to words...I guess to prove to myself I can, to see how tough I really am, to show my kids that if you work hard enough you can do anything! There are lots of reason why and each time I think about it, I have a different answer. I can not say for sure how I am going to feel afterwards, or if I will want to stop half way, or if I will ever do it again. But the one thing I do know for sure is that accomplishing the goal of running 50 miles will feel so amazing and I will be so thankful for the entire experience! I just can't wait!!!

And yes, I am a little nuts! :)

13.1 #1...Running with Friends

One of my goals for 2013 is to run thirteen 13.1 (runs/races) and today I ran my first one of the year! I am still technically in "pre-training" mode for my 50 miler, my official training won't start until mid-February (16 weeks out from the race). So for now, I am just trying to build up my weekend runs so I am ready to start my training cycle with 16-20 mile back to back long runs when the time comes. It was a beautiful, but cold morning for a run, but the miles seemed to fly by I chatted with some wonderful running friends.

After my third marathon in March 2011, and logging hundreds of miles by myself, I knew I needed a change. I needed to follow a true training plan, I needed to find new routes, I needed friends to run those long, grueling miles with. And I found all three, with the Potomac River Running's Distance Training Program! Now after participating in 4 "sessions" of the DTP, I have run 2 more marathons, several half marathons and a 50k trail run, I have run a PR in nearly every race and met many amazing people who simply love to run! Following each and every run I am more and more grateful for my running family!

I feel very lucky to have found a group of extraordinary people who share my passion for running and for life. Running for miles and miles alone can be amazingly therapeutic and great for the soul. I find it gives me time to think things through, make plans, often gain a new perspective on any given situation. But it can also be very lonely, especially when you are by yourself day after day, long run after long run! However nothing can replace the time spent running with friends! We have a saying, "what is said on the run, stays on the run!" And this is so true. While pounding the pavement for, sometimes, hours it is amazing how much you learn about each other. It is an intimate time spent, talking, sharing, laughing, crying, yelling, whooping and sometime running silent.

Today was one of those days, where I met up with my usual group of friends and headed out on the trail, but within the first few miles ran up on several other friends that I haven't run with in months. As we continued along the path, feeling the warmth of the sun on our faces, we all remarked how lucky we are to spend this time running along the trail with each other, catching up on life, greeting other runners along the way, pushing each other, encouraging each other, holding each other accountable and rejoicing together when we complete our goal.

As I headed home feeling satisfied with myself for completely my first 13.1 for the year, I was also thankful for having such an amazing group of running friends to share my miles with! And I look forward to our next run and many more miles together.

(Pre)Training Starts Here

Yesterday marked my first day of training for the North Face Endurance Challenge 50 miler. Wow...50 miles....that makes me smile with excitement and nervousness all at the same time. Last year I completed the 50K (that is roughly 31 miles and loved it! I crossed the finish line with a huge smile on my face and immediately thought "I want to do this again!" I know this sounds a little crazy, but I did! It was amazing.

The race was extremely well organized, the course (a beautiful trail from Algonkin Park to Great Falls and back ) was very well marked, they offered great aid stations and a terrific after party! I loved running through the trails (and mud) with the Potomac River as a constant companion. There were hills and flats, mud and creeks, rock, stumps, gravel and dirt. And I can not wait to do it all again.

But 50 miles....that is a long way and to be honest causes a little anxiety, but a great sense of adventure too! That is exactly how I am choosing to look at this run, as an ADVENTURE! Isn't that what life is anyway, an adventure?

Get this party started!

As I ring in the New Year and reflex on 2012, I am amazed at all that has happened in the past year. Each year brings new joys, new friendships, new changes  and new challenges. And 2012 was no exception.

In the past year, I ran 1500 miles, I completed my fifth marathon and ran a 50K trail race. I have made friendships that I treasure more than they will ever know. I started a new job, struggled financially, made peace with some difficult situations, worked hard to help my children be the best they can be and made more of an effort to focus on myself and my own happiness! After all I am a mom first! But I am also a wife, a sister, a friend, a daughter and an employee! I am very busy and feel like I am walking on a tight rope while in constant motion, constant thought and often in constant conflict (usually with myself).

As I move into 2013, I have (for the first time in my life) really reflected on what I want to change in my life and made some resolutions. I have decided to share some of my "resolutions" and goals for 2013 and to write about them. I have found in the past that "keeping track" makes me more accountable to myself. After reflecting and listing my resolutions/goal I determined my primary focus for the year is BALANCE!

• Balance my time between my three jobs better; two of the three jobs are from home and often my "work time" is mixed between the two jobs.
• Balance work and home (since I mostly work at home; I am almost always working in one way or another) and need to focus on stuff at home a little more (laundry, dishes, cleaning bathrooms, simply relaxing and hanging with the family, etc.)
• Balance time and efforts with my three kids. All three are so special and unique, they each require different amounts of attention at different times.

My primary (running) goal for 2013, is to focus on the enjoyment and not speed of running. Speed will come as I get stronger, but I need to enjoy running!

• Train for and complete the North Face 50 miler (June 1)
• Run thirteen 13.1 in the year 2013...not all of them will be "official" half marathons, but will designate thirteen runs through out the year as a 13.1
• Relax and enjoy the process of running and training
• Increase my strength

My final goal is to "blog" about my experiences through out the year, so that I may better be able to reflect on my own life and to be truer to myself. I plan to write about running/training and my day to day life (I promise not blah blah blah about my life!). I know that we all struggle day to day, but sometimes it is comforting to know that others are going through the same things you are!

Here is to staying balanced and a new and better year! Here is to 2013!!!