Boston Training: Week 12 Summary

When I finished my 20+ miler at a 7:32 pace this morning, my legs said, "Oh, yes. Now we remember what a 67 mile week feels like." Actually, I feel really good. Nothing is particularly sore, just fatigued which will be helped by a day at the pool tomorrow. This was my highest mileage week and it is just a confidence booster for me. Do I NEED to put in that many miles? Maybe not. But, it makes me feel good. 

TOTAL:  67 miles

3/19 (Monday) - Pool Running 1.5 hours
The diving well was full of CAR pool runners (Allison, Cristina, Amy, Maria, Jessica and Ann) this morning. A lot of people are in recovery mode from last weekend's races. It was fun to talk about the weekend. Many different experiences in one race! 
3/20 (Tuesday) - 8 miles EASY AM
No intervals today as I recover from this weekend's race. I saw some pretty serious lightening along the Mt. Vernon Trail as I was headed toward DCA and right at the turn around point, it started raining - hard. It felt good, but I pretty much looked like a drowned rat when I finished.
3/14 (Wednesday) - 8.25 miles EASY AM; 5 mile EASY PM

My body feels really good, but I am just a little emotionally drained. I have some family stuff going on and it is hard to be away from home - especially as my parents are aging. I got some more easy miles in today though. Since I was feeling a little uninspired, I decided to listen to some music this morning. I turned around at Lady Bird Johnson Park and then ran into Mason, a CAR teammate who is also running Boston. I felt sloggish the first half of my run but running with Mason helped me to pick it up a bit and I felt good for the rest of my run.  Again, I was a bit grumpy and pouty tonight for the Fun Run, but the 5 miles felt great. My mood was lifted with the purchase of a new pair of speedy race shoes!

Do these look speedy?

3/22 (Thursday) - Pool Running 1 hour AM; 7 EASY PM
I joined Jessica Chin for a pool run at Washington & Lee this morning. She is a little firecracker of a runner and a great, supportive CAR teammate. I can't wait to see what she does in future races! Then, this evening I just did an easy 7 in the mid-summer-like March heat. Ha. We are having some crazy weather.
3/23 (Friday) - Tempo AM; Lunch Time Yoga
My tempo runs this training cycle have been confusing for me. I used to love tempo runs and my past couple have been pretty tough. Needless to say, I was nervous to see what I had in me for the one this morning. I wanted to focus on staying relaxed. One thing that was not relaxing me was my watch. It kept beeping. It has been doing this at the track lately. This beeping caused me to keep looking at it, which then kept me focused on the pace instead of on how I felt. After mile 2, I tossed my watch to the coach. Enough already. Even though I do think that a lot of my personal racing/training success over the past couple years can be directly attributed to being aware of my pace, I think it is holding me back now. It stresses me out and defeats me. I did a 4 mile tempo feeling pretty good the whole time in 29:16. Right on (or a little below) goal pace! This was a confidence building run. The shiny new speedy shoes didn't hurt either. I met Crystal, yet another CAR teammate, for Lunch Time Yoga at Pure Prana this afternoon. Crystal ran the full RNR marathon this past weekend and crushed it! The Yoga class was just what I needed. I would even almost classify it as a restorative class. Easy, nice, long stretches. I felt very refreshed after the class. I think I may have dozed off during Savasana which would explain why I felt so refreshed.
3/24 (Saturday) - 10 miles
I was excited that Amy was running 10 today. I like running with her. She manages the pace well. Also, I felt like I needed to be around some positive, uplifting running energy which she is always good for. We started at Fletcher's Cove and ran on the Capital Crescent Trail up to Bethesda. Even though it was only about 60 degrees, it was super muggy and I was drenched by the time we got to the turn around point. The tree pollen was also so thick. It made breathing challenging, but we still managed to have a really great run. We ran a little faster than what we had planned and that may have been my fault. I have been told two times this week to stop pushing the pace - which I appreciate because I don't realize I am doing it and I don't want to be a pain to run with. 
3/25 (Sunday) - 20.56 miles
This was the last 20 before Boston! Woo hoo! We lucked out with the weather. I thought we would get rained on, but it was pretty clear and cool the entire run. I started out with Melody and Dan joined us at about the 10 mile mark. I was determined to keep up with them until at least 14 miles. Miles 7-14 of the run, I really should be running about an 8:30-8:40 pace, but we were running in the 8:2Xs, a couple 8:1Xs and then one 8:0X. I felt good though. I think it may have caused me to run a little slower the last 1/3, but I still felt awesome and my last 5 miles were at or under race pace. 

Boston Training: Week 11 Summary

A very interesting week. My race did not go as well as I hoped, but we live and learn. Most of the things in my training that don't go well are totally within my control and have nothing to do with actually lacing up the shoes and moving. I have to get my act together...period. I did do my core work and strength training  more consistently this week which always makes me feel better. Four weeks to go!

TOTAL:  45 miles

3/12 (Monday) - Pool Running 1.5 hours
I got a lot of sleep this weekend, so felt well rested getting into the pool. I contemplated running instead since I will be racing a half this weekend, therefore not accumulating many miles this week. You know, stock-piling miles at the beginning of the week. As soon as those words came out of my mouth, I knew it was a bad plan. Silly. Silly. Monday is my day "off" and my day in the pool. We will keep it that way.  Allison, Cristina, Jessica and Ann made the time fly by. 
3/13 (Tuesday) - Intervals AM

I knew we were doing some sort of 1600 and 800 combo but I missed the opening comments by George with what I was specifically supposed to do (in the restroom). So, I ran whatever I was told and stopped when told to stop. I ended up running two sets of alternating 1600s and 800s with recovery in between. I ran my first 1600 in 6:58 and my 800 in 3:20. Then my second 1600 in 6:56 and 800 in 3:18. Those miles pile up fast. It was beautiful outside this morning! Tank top and capri type of weather. I am actually sweating again which feels wonderful. Not that I wasn't sweating before when it was chilly outside, but it tends to evaporate very quickly on me if it is below 50 degrees. Spring is in the air!
3/14 (Wednesday) - 8 miles EASY AM; 5 mile EASY PM

My glutes were a little sore this morning, but the soreness worked it's way out after awhile. I am not crazy about this darkness, but no use whining about it. At least I get to see the sun rise. The Fun Run 5 miles flew by with Allison and a few others. Hopefully we will get bigger groups now that some of the marathons are out of the way and it is light out when we start at 7pm.
3/15 (Thursday) - 5 EASY AM
Since I am racing this weekend, I will will not be doing the tempo run and just did 5 easy miles today with a lot of stretching, strengthening and foam rolling.
3/16 (Friday) - OFF
Race tomorrow.
3/17 (Saturday) - Rock-n-Roll USA 1/2 Marathon
Poor execution on my part on many different levels - I am not going to say too much about this race other than that. I am disappointed. I am upset and can not even think or talk about it really without getting upset. All I know is that I am in better shape than I was last year at this race and only posted a PR of :21. That is a sucky feeling. I don't need coddled or my head patted. I just need to move forward, making the changes that are going to turn this into something positive. On a much happier note, it was fun to see all of my CAR teammates post some amazing results. There was a some other disappointment as well, but it will make us stronger runners.

Some of the CAR ladies pre-race! (Including DASH!)

3/18 (Sunday) - Head Cheerleader at the Shamrock Marathon and 1/2 in VA Beach

We headed to VA Beach right after everyone finished Rock-n-Roll. Very inspiring performances with a bit of heartache but again - What does not kill us makes us stronger. Right? We probably ran at least 4-5 miles spectating alone! Fun weekend.

After watching the 1/2 marathon start, saw the sun rise over VA Beach.



You Will Be Mine

This weekend, I will be racing the Rock 'n' Roll Half Marathon in DC! Woo hoo! I miss racing. To be honest, I kind of forgot that I was racing this event until last week. I didn't really forget. It just was not on the forefront of my mind. I have so many CAR teammates and friends running either marathons or half marathons this weekend as their goal races, I was more excited and focused on what they were doing.

After cheering everyone on at the St. Patrick's Day 8K this past weekend and witnessing some pretty spectacular performances, I caught the racing bug. I went from not really thinking about it to total obsession.  I couldn't sleep on Monday night because I was so pumped up. But, let's get back to reality here. My goal race, the Boston Marathon, is in less than 5 weeks. I still have a lot of work to do. The goal of my half marathon this weekend should be to gauge my fitness level. Push myself hard, but not too hard because I have to continue training next week. Hopefully, I will gain more confidence or at least have a realistic view of where I am once I cross the finish line.

Ok. Enough with the sensible talk. I am still pretty excited about this race. I have run it two times before. In 2009, I ran my slowest half marathon ever on this course in 2:06:35. In 2011, I came back with a vengeance finishing in 1:43:52 but did not enjoy the race one bit.  I don't particularly love the course, but feel like I have it in me to conquer it and LOVE it this year. 

Sub-1:40...you will be mine. :)

Boston Training: Week 10 Summary

This was a very interesting week. Some of it, I would like to forget, but of course I learned a lot. I ended on a high note and look forward to the week ahead. 

TOTAL: 55.25 miles

3/5 (Monday) - Pool Running 1.5 hours
I felt pretty good this morning. I could have used some more sleep because I was feeling a little drained, but left the pool feeling relaxed.  Allison and Cristina were great company!
3/6 (Tuesday) - Intervals AM

The plan called for 1 x 1600; 2 x 1200; 2 x 800; And 2 x 400. Again, a brand new type of workout for me. I ran the 1600 kind of fast at 6:50. My first 1200 was 5:10. I am not sure what my second 1200 was, but I am assuming it was a little faster than that. I ran the 800s in 3:20 and 3:22, then was shut down. I can't say I wasn't a little disappointed and frustrated (I WANT TO GET FASTER) but that feeling quickly faded knowing that there was a reason. I did feel my form breaking down a bit. I am not going to get faster with an injury.
3/7 (Wednesday) - 6 miles EASY AM; 5 mile EASY PM

Wednesdays seem to work for me to do double easy runs. I ran on the Mt. Vernon Trail this morning, at an easy pace and had another coughing fit after I was done. Hmm. I wasn't running hard. Then, tonight I did a warm up with some drills before I met the Fun Run group and had another coughing fit. I was fine after the 5 mile run with the group. Very curious. At least I am not coughing during my runs. In any regard, it was an awesome night along the WO & D. Allison made her debut appearance (yeah!), along with Amy, Joe and George. We hardly needed a light because the full moon was so bright!
3/8 (Thursday) - Tempo PM
A beautiful, but breezy night. I started out with a 3 mile warm up. Then THIS happened and a 1 mile cool down. I will not dwell anymore on this workout. All I can say is that I am so very thankful to have such a wonderful support system. The comments, texts, emails and conversations I had with various CAR teammates gave me the supportive "kick" I needed.  Thanks also to my "virtual" training partners for their words of wisdom. 
3/9 (Friday) - OFF
I needed this.
3/10 (Saturday) - 20.75 miles LONG RUN

There were only a 4 of us running the 20 mile loop today. I pretty much knew I would be running by myself for most of the run an I was OK with that. I had my progression plan mapped out. 9 minute miles the first 7; 8:30-somethings for the next 7; Then marathon pace for the last 7. I even stated it out loud to hold myself accountable. Well, I did the first 7, averaging an 8:40 pace. Way to follow my plan, right? But, I felt really good and pulled myself back several times. I adjusted my plan a little and since the next 7 miles were going to be hilly, it was suggested I just hold it steady. No problem. So, I ran those in 8:28; 8:34; 8:55 (no idea why this was so slow - I didn't feel it); 8:32; 8:28; 8:19; 8:15. That's not holding it steady, but again, I felt good. George joined me for the last 2+ of this segment and it really came at the perfect time because I didn't really know where I was going, fearing getting lost in Rock Creek Park and I was beginning to get a little mentally fatigued. Again, I adjusted my plan for the rest of the run and just take it slow and steady until I got to Bethesda, then kick it up to slightly below marathon pace for the last 5 miles. (Um..."below marathon pace" was not in the pre-run plan..at all) I nailed this section. 8:45; 8:48; 7:58; 7:50; 7:42; 7:36 and then the last .75 mile was at a 7:22 pace. I felt awesome at the end. That is great feeling. This obviously was not a perfectly executed progression run, but I still feel really good about it. I think it was important for me to be able to adjust my plan at certain points of the run and understand that it is OK to do that. I had a big breakfast after the run, then a wonderful massage - talk about being completely relaxed. I have not felt that relaxed in such a long time. So relaxed I even took a nap after my massage. Ha. That never happens. It was well after 5pm before the, "So, what do you want to do today?" conversation happened. Ha. It was practically time to go to bed again by that time. Ahhh...the life of an endurance athlete. I live a pretty exciting life. 
3/11 (Sunday) - 8 miles EASY PM
Once again, I was a spectator, cheering on my CAR teammates at the St. Patrick's Day 8K in DC. Yes, I do actually run races too even though I have been more of a cheerleader than race participant this year so far. I had the option of running this race, but decided to do my 20 mile run yesterday and then race the National 1/2 Marathon next weekend. Some people are doing both, but I think that 20 mile run was important for me to get in as I keep my goal race in mind which happens to be 5 weeks from tomorrow. YIKES! There were some really inspiring and outstanding individual performances/PRs today AND they came in 2nd in the co-ed Team division! 

These people leave me in awe. So lucky to train with such a talented group!

Oh - and then after watching them, I ran a very easy recovery run with a lot of stretching and core work after. It was sunny and in the low 60s - perfect. How could I not go outside?!?

THAT run

I usually have one pretty discouraging run during each training cycle. The one where I want to hang up my running shoes and find a new "hobby." Well, last night was THAT run. I had a 4-5 mile tempo run on the schedule. I felt good during my warm up and the first mile of the tempo was right on at 7:17. Then, I started feeling a heavy/tight sensation in my chest. I kept looking down at my watch and my pace was slipping as each lap went by. By the 1.5 mile mark, I was running a 7:30 pace and literally could not catch my breath. I felt like I was gasping for air. I stopped at mile 2 telling George that there was something wrong. It took me a good 5 minutes to regulate my breathing. Even after a really tough interval session, my breathing is back to normal within 30 seconds. 

My last tempo, 2 weeks ago was beautiful. I should be able to do this workout with no problem. How am I am working so hard and losing fitness at the same time? I know that is not the case, but is how my brain is processing it. It's frustrating because I don't know what is going on.

• Was it the time of day? I always feel a bit more sluggish at night. I don't really like running hard in the evenings, but thought it would be a good idea since I am doing my 20 miler on Saturday. I am not doing any more intervals/tempos at night.
• Allergies? Maybe? I have no congestion or anything though. I would have no problem taking something that I knew would help me, but I resist going on any medication because my body will react to every side effect listed on the box.
• Nutrition/Hydration? I did eat and drink yesterday. I didn't do anything different. I do feel like I am retaining fluids because I have felt a little "puffy" the past couple days - bags under my eyes in the morning, my fingers are stiff and feel a little swollen. So, I just need to drink more water today.
• Are my iron levels low? I have had shortness of breath when my iron levels were low before but nothing like what I experienced last night.
• Stress at work? Yes, work has sucked the past two weeks but I am usually able to shake that off soon after I leave the office.
• Sleep? I didn't have the best night of sleep on Wednesday night, but I got a solid 7 hours.

Again, I really don't know. I tossed and turned trying to fall asleep last night dwelling on this and how I should be peaking now, 5 weeks out from Boston. I should be feeling great. That kind of thinking just makes me hyperventilate. I AM DONE. I am just going to chalk it up as a one time "fluke"...my bad run this training cycle. I am going to take a rest day today, take my vitamins, eat lots of fruit and veggies, drink water, drink water, drink water, get a good night of sleep,  and have an awesome 20 mile run tomorrow.

Our greatest glory is not in never falling, but in rising every time we fall.– Confucius

Fall seven times, stand up eight.- Japanese Proverb

I am a Brooks "Fanatic"!

I got some pretty awesome news yesterday. I have been accepted into the Brooks Fanatics program! I am really so excited for this opportunity to represent such a stellar company while running, racing, volunteering and supporting the running community.

Last month, I got an email from a high school friend, Adam, letting me know that he nominated me for the program. (If you remember, Adam helped me out in countless ways as I was training for the 50 Miler. The guidance and the support provided by him and his wife, Cindy, as I was training was unbelievable. I owe them a lot.) I received an application from Brooks soon after and thought - why not?  

Brooks has always held a special place in my heart.

The Adrenalines were my first pair of running shoes that carried me through my first marathon in 2005.

• The Cascadias saved my feet and ankles as I ran through 15 miles of the roughest terrain I have ever experienced during the JFK 50 Mile race.

• I BQ'd wearing the Glycerin Tank.

• I have also recently fallen in love with the Silver Bullet Jacket which keeps me toasty on those windy days along the Potomac.

This really comes at a perfect time. As I mentioned in a previous post - which I can not seem to find or it may be possible that I just wrote it in my head (ha) - my goal all along since I started distance running was to qualify for Boston. It came much sooner than I anticipated. So in typical Jessica fashion, I am already beginning to worry about what I am going to do AFTER Boston. How will I feel after completing a major life goal? Will running marathons still mean as much to me? Will I still want to do them? I think I pretty much know the answer to these questions, but why not worry, right? Ha. I do know, as I have said before, that I want to become more involved in the running community but what form that takes is really so up in the air. I have no vision of what I want that to look like and that is uncomfortable to me BUT involvement with Brooks will be a great first step in helping me figure it out!

Boston Training: Week 9 Summary

I really wanted to log a 60+ mile week and I somehow managed to eek out 62.27. It wasn't easy though. It was pretty "easy" when training for the JFK 50 miler to log 60-70 mile weeks on 5 days of running only because I was averaging 35-40 miles each weekend. I DON"T WANT TO DO THAT AGAIN! But, the miles did quickly add up. I would like to continue to focus on volume over the next few weeks, adding some double easy run days.

TOTAL:  62.27 miles

2/27 (Monday) - Pool Running 1.5 hours
I really wasn't too sore from my 20. More stiff (right when I got out of bed) than anything. I love the way I feel when I get out of the pool. I am so loose and relaxed. It's really a perfect way for me to start my week. The 90 minutes flew by thanks to the company of Allison, Cristina, Tim and Charlie.

2/28 (Tuesday) - Intervals AM
The plan called for 8-10 x 800s. I have never done more than 6 x 800s in a row, so I was kind of intimidated walking onto the track this morning. I didn't let it stress me out though. I decided after the first 800, to just relax. Take one 800 at a time. I can not think of it like, "One down! Nine to go!" It discourages me. One step at a time, one lap at a time and before you know it...I was done with 8! My silly Garmin was acting up again, so I don't have the actual splits. My goal was 3:22. The first 800 was 3:25 and then after that, each 800 was somewhere between the 3:15 and 3:20 range. I felt good and it was fun running with Amy and Elizabeth. I can't wait to hit that 10 mark!
2/29 (Wednesday) - 6 miles EASY AM; 5 mile EASY PM

I really want to start logging some 60+ mile weeks so have decided to add a double run day to the mix. I started with a 6 and a 5 miler today. I will gradually increase the distance for the morning runs. I felt really good both runs. It pretty much down poured for the entire CAR Fun Run in the evening, but it was in the mid-50s, no wind...it actually was FUN! But, note to self - always put my hair in a bun or braid if running in the rain. Because my hair is a little curly, my pony tail ended up being a 5 lb rats nest that took me a long time to comb out.
3/1 (Thursday) - 10.2 miles EASY AM
My legs were a little heavy this morning but I was able to forget about them for the most part because it was soooo beautiful out on the Mt. Vernon trail as the sun was rising. If you have never run on this trail at sunrise - you are missing out. The colors are amazing and the DC skyline is always breathtaking. AND the sun was actually hot! A little glimpse of summer!
3/1 (Friday) - 8.1 miles EASY AM
I missed going to the track this morning. I am getting pretty bored running by myself. I felt better today, physically than yesterday and was definitely not as tired. 
3/2 (Saturday) - 8 miles EASY AM

It was a very rainy morning running on the Mt Vernon Trail through Old Town towards Belle Haven. Usually on Saturday mornings, the paths are jammed packed. Today, all was quiet. I know that tapering for the big marathons in the area is starting up and it was rainy, but I expected to see more people out. I did some light free weight and core work - and lots of stretching when I got back to the gym. I want to feel good for tomorrow's run.
3/3 (Sunday) - 16 miles LONG RUN AM
I have never done any workout like the one we did this morning. The plan was to warm up for 2 miles; Run 4 miles at Marathon Pace (8:00 min miles for me); 1 mile easy; 3 miles at Marathon Pace; 1 mile easy; 2 miles at Marathon Pace; 1 mile easy; 1 mile at Marathon Pace and then cool down for a mile. My teammates who are training for National and Shamrock marathons did this workout a couple weeks ago and really liked it. I knew that even though I would be starting with the group, I would probably be doing it alone and didn't know if/how I would be able to make myself surge, then slow down, surge, slow down, etc...but, I did it. These new workouts really have been building my confidence level. When it comes to trying new things, I just always assume it will take me a couple tries to get it right. That's just how it is with me. Things don't normally come easy for me, but I am stubborn enough to keep at it until I perfect it. I got it right this morning on the first try. :) I'm not saying it was easy but it felt good to nail a workout on my own. My first 4 mile splits: (Strong tail wind) 7:47; 7:44; 7:58; 7:48. 3 mile splits: 7:52; 8:02 (turn around and start running into the wind); 7:58. 2 mile splits: 8:00; 7:58. 1 mile 7:56. It was pretty windy on the way back and that sucks, but what am I going to do about it? I also had this little coughing fit once I stopped which is very strange. My voice is a little raspy now. Allergies? Maybe. Th pollen counts are really high in DC this week.