Cool down with a view

Last night I ran on the CC trail. I set out to do 8 miles but it got dark on me, I was nervous on the trail alone, so I turned back after 3.5 miles. Good thing I did cause it was dark when I arrived back in G'town. The last couple of miles, I ran on the C&O Canal and stopped before Key Bridge where there is a stone overpass over the CC trail. The stone over pass is remnants of an old bridge over the Potomac or possibly just the over pass for the railroad. Anyways...this hill affords a beautiful view of Key Bridge, Arlington and the Potomac. Absolutely gorgeous at dusk. I did my stretching here. Next time, when I have more time, I plan to walk out on the overpass (two stone ramps on each side that lead towards the Potomac) to do my stretches. I had a great run but was nervous running on the trail alone....thanks to some co-workers for making me paranoid. Most others on the trail were bikers.

Today I planned to do an extra mile in addition to my planned 5 miles since I only ran 7 yesterday. However, I ran short on time and instread just did a few miles on the recumbent bike and weights. I can do the run tomorrow. It feels nice to allow myself some flexibility. I didn't have time to do the 6 mile run because I met a friend for dinner to let her borrow my bike for the weekend. While on the phone planning dinner, she referred to me as an "aderanline junkie" when I told her I wasn't getting my run in. That's always interesting to hear. When I think about it, though, she's right. I get a high off running like I have never experienced before. Endorphins are good....

Over half way there!

10 weeks down, 8 to go. This morning I ran 17 miles. It was exhilirating. I finished in 3 hours, 8 minutes. I have had a hard time deciding whether to incoporate walking breaks into my running during these long distances. Today gave me the confidence that I can actually complete this marathon without walk breaks (I hope!). I do plan to walk at aid stations so I don't run over anyone or swalllow my water wrong and choke to death. That would be bad. All this training and then I don't swallow right.

Last night I spent the night at Chris and Charles' house. Chris and I had planned to run 8 miles last night but I got stuck in horrible traffic on GW Parkway (It took me 40 minutes to get from the McLean exit to Turkey Run...frustrating). Anways, I didn't get to Chris's until 7:30 or a little after and then we didn't get to the new trail we were trying until almost 8....the sun sets just before 8 pm these days. The new trail was hard to find, turned out to be concrete, and it was getting dark. We ran for all of 5 to 10 minutes and gave up. We walked for a while, talked through some strategy and called it a night. We picked Charles up and went for sushi...yummmm.

We decided to keep an 11 minute/mile pace for the run today. You learn through training that your long runs should be a minute to 90 seconds or more slower than your race pace. This has been a challenge for me. I want to run 10 min/mile for every run. That makes it simple, I times my mileage by 10 and that's how many minutes it will take to run...kinda like the metric system. I am learning to start out sloooowwwww and then I can speed up towards the end. This is a strategy that works and I know it. It worked for my half-marathon and it worked today. Our first mile was a little long...more like twelve minutes but from there on out I tried my damnest to stay at 11 min/mile pace. At mile 13, I started picking it up and the last two miles, I know I did a bit better than a 10 min/mile pace. It felt great!

Chris and I ended up running most of the distance alone (by ourselves). She fell back which is probably pretty smart because I tend to get ahead of myself. I was nervous that I might run out of energy or "hit the wall" but it never came. This is due to running smart. I drink water every 20 to 30 minutes or more often as needed, eat a gel every 45 minutes (with water), and then drink gatorade for the last 30 - 45 minutes as needed. I have learned that the sports beans are too heavy for me and cause stomach trouble. The gels seem to be the right consistency for easy digestion and if taken every 45 minutes, give me the energy I need. My favorite so far is the banana flavor. Having the gels actually makes the run easier because you have something to look forward to...I get to eat in so many minutes, YAY! Now, I bet you are wondering how I carry all this on me. I bought a fuel belt with six water bottles and a pouch. I highly recommend it. It's my "gas tank" and I love it. The location of the water bottles are evenly spaced on the belt to distribute the weight on your waist.

All the running is taking its toll on my legs. I am not in pain but I can tell there are aches in my knees. Today I didn't have too much trouble with my legs but I think it is because we were running on a gravel/dirt path. I am considering beginning to take glucosamine but have to do my research first. I don't like to take any kind of medicine or supplements...heck, it's rare that I pop an ibuprofen but if that stuff really does help your joints, then I plan to look into it.

Other things I have learned through training:
1. Eat your (complex) carbs. Especially a good dinner midweek and the night before the weekend long run. Complex carbs are the whole wheat pasta, brown rice, quinoa, etc.
2. Stick to the training program. The more I run, the more prepared I will be come race day.
3. HOWEVER, I must run smart. Quality is better than quantity in most cases. You can't make up a run...don't try. If I miss a run, I just get back on schedule the next day. If I miss multiple runs (which I don't do), I am hurting myself.
4. Think ahead...build extra week(s) into the training plan for vacations, trips for work, etc.
5. Stay hydrated and fueled....drink water on runs 6 miles or more or any runs in the heat. Drink water and eat on runs over 8 or 9 miles.
6. It's more mental than anything else. My body can handle it if I train properly. I have to maintain control over my thoughts.
8. On the mental note, appreciate what running does for you not just physcially but emotionally and spiritually. Without running, I would have never noticed the peaceful nature of a doe leading her fawn across the path just ahead of me or a chubby little groundhog trying to keep pace with me. I wouldn't have that time to sort through thoughts, daydream, THINK. How can I not become deeper spiritually when I know where I was just 4 years ago and where I am now? Enough of that sentimental stuff...
7. REST is vital, at least two days a week... no running. One of those days can be cross-training, though.

Ok, I am done thinking for right now...more to come!

Where have I been?

I realize I have not wrote in a month. Why? Because I am busy running! I know I need to write more, but it has been a busy summer. So what's been going on since I last wrote? Well, I am now on week 8 of my training. The "true" way I identify my weeks, though, is by the length of my long run. Tomorrow I will run 15 miles. Last week I did 14. The first 9 miles went very smooth since I was running with Chris and Lisa. However, the last few miles were slower. My legs were hurting. I learned that I ran the first 9 too fast. That is my biggest challenge....slowing down my pace so that I can go the distance. I am not a fast runner in the first place but it must eventually sink in that I can't do 15 miles at a 10:00/mile pace. I learned that on the 14 mile run.
The past two weeks of running have been excellent (ever since I returned from a surprise visit to Nashville for my Mom's b-day). Before that, my motivation had been waning but it's back and seems to be back with a vengeance. I hope it stay and carries over to my dissertation!
I am a bit perplexed that my running went so well this week. I have had several late nights, staying up until 3 am, working on a paper. Wednesday night I didn't sleep at all. It's curious the effect that stress (and coffee) has on our bodies. I seem to be more sensitive to caffeine now than I have ever been in my life and wonder if running contributes to the effect.
Tonight I ran about 7 miles. I did a regular loop around McLean that I have run many times but just recently started running it in the reverse direction for a change. I had a great run...felt good, steady pace. There was record-breaking heat this week but today felt great.
My thoughts went back to last summer and how I spent my time then. Now, I spend my time running. It's been a year and I am in a better place. It's all about progress....

I am going to make an effort to post more often. Until then....