The Toll

Well, my running and lack of sleep this past Saturday caught up with me this week. I have struggled on my runs the past couple of days. I am proud to say, though, that I endured and logged the miles. On Monday, I had planned to run 5 miles but had to give up the treadmill after 3.5 miles. It was a good run considering I had done my long run the day before. On Tuesday, the treadmill was not available so I cross-trained. I did 20 minutes on the elliptical, 20 minutes on the bike, and 5 minutes on the stair climber. I personally can't tell that the stair climber is that effective. Wednesday, I set out to run 5 miles but struggled. It was one of my most challenging runs to date. I just didn't have my usual energy and my heart rate was elevated. Usually my heart rate is around 150 bpm but on that day it was running closer to 160 bpm. I kept running but at mile 4 I had to back it off and walk for a little while. I walked 0.2 miles and then started running again. After my run, I did stretching and some strength on my arms, chest and back. Today, I ran 5 miles again and was still struggling. Once I got about 3 miles into my run, I got a burst of energy and was able to complete the distance runnning 10 minutes/mile. I let down the incline, though, so that helped. I stretched afterwards.

I realize this week that I am in the most difficult time of my training...the month leading up to the event. I know I am no elite runner, but I have never run these distances before and it does somewhat takes it toll. I know every mile I log, though, brings me closer to my goal so I continue to push through. I always feel good when I complete a run.

I had another disappointment this week. I gained 1.6 lbs. when I weighed last night. I have been steadily losing the past month. I realize my body has to adjust sometimes so it could be due to water weight (I had a lot of sodium with dinner the night before) or the build up to that time of the month. Either way, it reigns me in and I have to be ultra aware of what I put in my mouth if I am going to continue to lose. I must err on the conservative side when tracking my food. I think my body is trying to tell me that it is happy with where it's at, but I am not satisfied yet. The story of my life...I am never satisfied.

Week wrap-up

This week has been a good week for running. It's my first week to run 20 miles in one week. On Tuesday, I cross trained by going to the driving range to hit some golf balls. I hadn't played golf since I moved to D.C. and actually probably haven't played in about two years. It showed!! I think it took me about ten times just to make contact with the ball. I soon figured out that I was pulling my head and right shoulder up and needed to slow down and relax as well. Either way, it was beautiful seeing a full moon rise in the east and I enjoyed being outside. Spring is here!

On Wednesday, I ran in the gym on the treadmill. I did 3 miles in about 29 minutes on a 2% incline. Thursday was my day of rest since it was a full day of meetings, a work happy hour and then going to a concert with Maureen. On Friday, I ran 4.5 miles on the treadmill in about 46 minutes (I think?). I did a 2% incline most of the way and increased the incline to 5% for about 1/4 of a mile and then did the last 1.5 miles at 2.5% incline. I also did strength and stretching.
On Saturday, I golfed with some friends in Manasses. It was a beautiful day but chilly with a strong wind.

Today, was my long run. I ran 8 miles in 1:27:12, which is a pace of 10:52 minutes/mile. I am pleased with my time!!! My average heart rate was 149 bpm which is the low end (70% of max heart rate) of my target heart rate zone for cardiovasular activity. I also burned 675 calories.

This is the first time I have run this far and found it got easier, the longer I ran. It was difficult at some points, especially since there were rolling hills with several big ones, but I just kept pressing on. In the beginning I could feel a tug in my left knee but the feeling subsided about a mile or so into the run. I can definitely feel the distance, though, in my legs. Mind over body...

The run today has given me the confidence to know that I can do the half marathon. I am especially proud of the fact that I ran the entire distance without my music. The rhythm of my breathing helps keep my pace. Thinking back now, I can't remember what all I thought about but I know that it doesn't necessarily matter. I was focused and finished and without water. I didn't sleep much last night due to drinking lots of coffee yesterday which is rare for me. The caffeine has such a profound effect on my body now when I drink coffee. In face, the caffeine was probably still at work today because I woke up by 9 am and has had lots of energy today. I made up for this caffeine intake this morning by drinking lot of water. I know I will crash tonight and sleep well.

Feelin' it

Wow, I just sat down after being on my feet for the past hour and a forty-five minutes. As I bent my knees to sit, I could feel it...a little, bitty feeling. Pain, I guess, but nothing major and only for a split second. As I sit here, I feel slight pain in my back. I am sure from standing and maybe slouching earlier. I sat in a meeting earlier for two hours and didn't sit straight, abs taut, like I should have.

So, how did my race go? Very well!! My goal was to run the 8k (5 miles) in 48 minutes. I started out in the middle to the back of the crowd so as not to get in the way of the "elite runners". As we started out, I tried to pace myself and find someone I could pace with. I focused on a large man that seemed to know what he was doing and was keeping a steady pace through the crowd. I stayed with him up Pennsylvania and onto Louisiana. After a while I knew it had been at least a mile but never saw this mile marker. I had no way to gage my time on my first mile! I looked down at my watch and it read 13 minutes and I had not seen the first mile marker. Thus, I picked up the pace. By this time, the man was running out of steam, I could hear him breathing hard and slowing down. I had to leave him behind. Finally as we ran back down Louisiana, I saw the mile 2 marker. My time was a little over 20 minutes so I was a bit behind but close. During mile 3, I felt great. I was getting faster and even though I hadn't found another to pace with, I thought I was making good time and not expending to much energy too early. Now, this is a good time to take you back and talk about the little things you have to think about when, one, not only doing a race, but two just being on your own. These are the times when I can appreciate having someone in your life that you know is there to do the little things like hold your stuff while you run for 45 minutes. Since I was running this race by myself, I didn't have anywhere to put my necessities like my ID, debit and metro card, cash, key (to my car), and chapstick. My key went on my shoelace, the chapstick in my sports bra (yes, in my cleavage), the cash and cell phone in my pocket, and the cards in my sports bra on the right side between my chest and shoulder. The pocket in not made big enough to hold credit cards. Now, back to the race; I am in a good rhythm and feel that I am getting faster with every step. From behind, a woman tells me: "I think you dropped your license back there!". I immediately stop and turn back to look for it. I am now going against traffic, people are looking and gasping at me like I am crazy, and I am frantically searching the asphalt pavement among hundreds of legs and feet coming at me. Finally someone else hollers, "I think the cop over there has it". I run over to the cop who with a smug grin says, "What's your name?". Evidently he can't "ID" me because I have sunglasses on and I do look A LOT different than my picture. I blurt out "Audrey Copeland" all the while thinking quit being a wise guy, who the heck else is stopping to look for a license? Well, that did put me behind, as I sped back up to reach my pace I started passing people for the second time. It's a bit disheartening to see yourself having to pass some again and realizing that this may really cost you. Well, it just made me work harder. I finally found a couple of women to keep pace with. Soon I realized it was a group of runners that probably work out together on their long runs. I did my best to keep up with them the rest of the race. Finally we passed the mile 4 marker as we turned back on Pennsylvania. I realized then, that I could make it if I kept pressing on. I just kept telling myself "one more mile, one more mile, less than 10 minutes". Finally after another detour onto 10th street and back, I could see the finish line. I held off a little longer and then turned it loose for the final stretch. I knew as I crossed the finish line by looking at my watch that I was just over 48 minutes, even with the setback. Thank god!

My official time was 48:06. I ran a pace of 9.68 (9:41 minutes/mile) which my goal was 9.66. Not too bad...
Out of all the women, I placed 1269 out of 2489. In my division (25-29 years old), I placed 419 out of 789. That puts me right smack dab in the middle of the pack.

Today, I ran 4.5 miles outside. It was eighty degrees today and felt great. I got a bit warm during my run and I definitely struggled a little due to my legs being tired. I made it (in 48 minutes), though, and felt better for it. I also biked to work again today. No wonder my knees are complaining a little...

By the way, I have been on my feet for the past hour and a half or so cooking an Indian dish. I had some chicken I need to cook and decided to try a new recipe.

Spring Race Tomorrow!

Tomorrow I am doing the St. Patrick's 8K and I am very excited and looking forward to it. I feel like I am well-trained and hopefully can turn out a good time (a good time for me, anyways). Let me catch you up on my week... Wednesday I ran 4.5 miles in 46 minutes and then walked for an additional 25 minutes for a total of 6 miles, Thursday was strength and stretch day, and yesterday (Friday) I ran 2 miles in 19 minutes. I also rode my bike to work, rode the recumbent bike for 15 minutes, did a few weights, stretched and went swing dancing last night. Great day in terms of being active. Today I am resting since I have the race tomorrow.

Miss me?

I realize it's been a while since I posted. I have an excuse. My internet at home has been out since last Thursday since our new tenant decided to secure the wireless network. How nice of him except he failed to let me know about this. Anyways, I still haven't got back on the network at home so I am writing from work.

So the last time I posted was on Monday of last week so let me catch you up. On Tuesday, I did my cross training which was 50 minutes on the recumbent bike. Wednesday I did a 3 mile run on the treadmill and Thursday I ran 4.5 miles outside. Friday I did stretch and strengthening, Saturday was rest, and Sunday I set out to run 7 miles but actually did about 6.4. I thought I had done close to 7 but hadn't mapped out the route so wasn't sure. When I drove it later, I realized it was only 6.4 miles. I did 6.4 miles in 69 minutes so that's fair enough. The time should have been my first clue that I hadn't done a full 7 miles.

Yesterday should have been a day of rest since I did my long run on Sunday. I didn't want to waste my rest day on Monday, though, so I ran 2 miles in 21 minutes and then biked for 20 minutes. I did a little over 5 miles on the bike, no big deal. I also did 8 minutes on the arm machine to complete 50 minutes of cross training for this week. Today I ran 4.5 miles in 47 minutes. Until the last mile I was on a 2% incline and then lowered it to 0% for the last mile. My legs were hurtin'.

I have registered to run an 8 K this weekend. I am excited about that and it appears I will be doing it all alone. That's ok, I like running alone and this distance (5 miles) hopefully won't be too difficult. Here is more information on the race: http://www.runwashington.com/other/stpat02list.html.

I can definitely tell a difference in my body with my increase in mileage each week. I am losing weight and my clothes are feeling looser. I need to remember this feeling in the fall when I tend to gain a little. The best feeling of all is being able to feel my muscles and feel that they are getting harder. I simply feel stronger and it feels good.

As far as my nutrition goes, I have decided to cut out sweets for a while (40 days to be exact). Although I eat pretty well, I realize I was still addicted to sugary foods and needed to cut down on those. So far, it hasn't been much of a challenge, but I am sure it will be at some point. I simply did not buy my usual sweets at the grocery this time. Instead I am turning to dried apples (which are actually excellent!), yogurt, fruit, granola, etc. This is all stuff I normally eat but now I am substituting them for desserts.

The thought of running 13 miles is still overwhelming at times. I just have to keep telling myself that I am training for it and will be properly prepared. It's not the end of the world if I have to walk, but we all know me, and I don't want to walk. Not one step...