National Running Day

Happy National Running Day! I started my celebration over the weekend by getting back into more serious training. I did a 3.1 mile loop around my neighborhood at 7:30 pace on Saturday. Then on Sunday I met up with a new running buddy to tackle 10.5. We stopped for a couple quick water/walk breaks, but despite the mental challenge -- it feels good to run distance again.

My marathon training starts on Sunday. I'd be lying if I didn't tell you guys that I've had second thoughts about the Wineglass Marathon. Now that Ada's rounding the corner into 3-year-old territory, baby fever is hitting me . . . hard. It also seems like every woman I know has either just had a baby or is announcing a new pregnancy. We always knew we wanted a larger age gap between kids -- but now that I'm signed up for something that means I shouldn't get pregnant -- it's all I can think about.

Regardless, I'd like to stay with the original plan and run the race. I have decided I am going to run this plan, which is basically Hal Higdon's made into a 4-day/week schedule:


I think I'll modify it just slightly because I'd like to run more than one 20-miler. Otherwise, I haven't run this type of distance since 2010, so I am not going to be a hero and try to do anything terribly ambitious training-wise. My goal is to complete the season injury-free and finish the race strong regardless of time. To me, this mileage -- especially those mid-week numbers -- seems totally doable. We'll see how I feel when I start running over 14 miles at a time, which is the farthest I've gone in years and years.

In other running-related news, I recently switched shoes.


I went from the Brooks PureFlow 2 to the Nike Free 4.0 Flyknit. (BTW: This post isn't sponsored.) I am a long-time Nike Free fan, and I gave up on the shoe when they switched over to a bulkier mid-section on it. Anyway, the Flyknits are a bit of a splurge . . . but they feel lighter than air and don't rub and have all the great features of the shoe I remember from way back when.

It took me a couple weeks to truly acclimate back to the Free platform, as the PureFlows definitely had more cushioning. Now that I've adjusted, they are really comfortable. No rub marks or blisters after my long run. They also just feel great slipping into on a very hot day (I never wear socks and have this weird thing about my feet being too hot. Makes me feel claustrophobic!).

I'll probably get out and run for maybe an hour later today (around 7 miles for me -- we'll see). I have trouble transitioning from spring weather to summer because it's basically cold here until, well, now and then the temps jump abruptly into the 80s, leaving little time to realize what's happened. One of my goals for the summer is to get good about hydration before a run so I'm not desperately thirsty and headachy at the end of the run. I see lots of chia frescos in my future.

Fellow runners: How are you celebrating today?

And if you'd like to check out some more running posts from the archives, visit our Running Page. I love looking back in time to my old training. I can't believe how much running used to be, well, the center of my universe! It's still very important to me, so I am excited to dive back in with this whole marathon business!

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I Might Be Crazy

Call it a post-race high . . . or just insanity. But yesterday afternoon I registered (again) for the Wineglass FULL Marathon that's being held on October 5th this year in Corning, NY. I'm sure many of you remember how both of us registered last year for this race after writing a long, rambling post about if that 26.2 sticker ever expires.

Then we eventually switched over to the half. Then life got crazy and we skipped the race altogether.

// WHY?!?!?!

I don't know why I feel compelled to do another marathon. I have this love-hate relationship with the distance. Well, minus the love. I think a lot of my fascination has to do with my last attempt, where I earned my first DNF at a race ever. It was a horrible experience, and I suppose I've been waiting all these years for my redemption run.

What's different about my commitment this year is that Stephen has graciously offered not to race that weekend -- at all, which is rare. We do mostly the same races, and in the past I've worried that marathon training would push our family over the edge. I know lots of couples with kids who can train for mega-distance, but the whole idea puts my world order out of whack. Gives me anxiety and is, thus, counterproductive to my training. So, I am thankful we won't be juggling 20-milers while passing our toddler (preschooler?) back and forth between us.

And on race today, Ada will be with Stephen . . . so I don't need a second worry there either.

I also know for certain that after the race is crossed off my list, we'd like to go for baby number 2. So, this is a last hoorah race of sorts. I know myself, and I know after we have another baby, doing a full marathon won't be comfortable until another almost 3 years later. (If ever, honestly.) Half marathons aren't too much to muster with sleepless nights and breastfeeding and other mishaps, etc.

But fulls? Yikes. No thank you.


// GOALS

As for goals, I've made grand declarations in the past of busting through the 4-hour mark. (My PR is 4:10:40, and I've trained for three races, but only laced up to two and completed 1 due to injury.) A crazy calculator armed with my three latest race times said I could finish in 3:28, to which I nearly fell off my seat laughing.

Obviously I'd love to run a strong time, but I think this marathon business is more about the training and the process versus the race itself. This is something huge I'm doing just for me before my body and mind are again shared for months/years. It feels selfish knowing I'll need so many hours to train, but now's the time to do it.

// TRAINING

That being said, I want to train properly. I will likely follow some hybrid of Hal Higdon's Intermediate I plan with possibly a day of cross-training in place of one of the easy runs. The main mission is to avoid injury, and I'm already in better shape this year versus last in that regard. (At last year's half marathon race, I felt like my IT-band was going to snap at the finish line. This year? No pain.)

Last year I had tossed around the idea of trying one of those 3-day plans, but I'm no so sure about that. I'd love to hear more experiences with those programs, which are intended to lessen risk of injury and use lots of cross-trianing to keep up cardiovascular endurance.

Whatever I do, I'm running another MARATHON . . . and this time I have no excuse but to finish the darn thing. I woke up today feeling slightly insane and a lot unsure of myself. Oh, and $100 poorer. But I'm hoping to share bits and pieces along the way and hopefully gain some friends and build confidence through chatting with those of you in the same boat!

Anyone else registered for a fall full? Even Wineglass? Training begins in like a month!

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Pre-Race Jitters

The running talk in this space has quieted considerably, but I'm still training away for my upcoming half marathon. Or should I say, I'm tapering since the race is Sunday! My original goal was to crush my 1:44:25 time at last year's race with a speedy 1:40:00, or as close as I can possibly manage. In the past, I haven't been one to make many excuses about my training, but this time around?

Yeah. Things didn't go as well.

I actually signed up to be part of a training program through our local running shop, and I started out strong with the pre-season training and even through the first half. Then we put our house on the market, my parents moved (meaning less childcare and help with boxes), and things started to go south. It wasn't that I stopped running entirely, but my usual exercise times got interrupted by mad-dash cleaning sessions, random house showings, and all that jazz.

Instead, I spent the last half of the cycle just trying to get in a few long runs, hill training sessions, and suitable base mileage.

I'm also going to be lame and say that it's because of the weather as well. But seriously -- I ran outdoors this entire winter, averaging around 25-30 miles a week in negative temps and on snow-covered roads. I don't even think I ran a single treadmill mile! When the temps and snow didn't improve much into the spring (our heat is still on!), I just HAD IT and needed to drop back for a mental break.

I ran a lot of 10-milers, a few 11-milers, and one 12-miler. In previous half plans, I'd do at least one 13+ mile run, but I'm thinking (hoping) it won't matter terribly much. The good news: I did PR at a couple races throughout the period of my training, including a 4-miler (29:09) and a hilly 15K (1:13:24). The PRs were minimal, but I'm wondering if I'll at least be able to maintain last year's time or even get slightly faster.

Anyway, instead of taxing my legs with another long slog over the weekend, I decided to challenge myself with one last fast dash before the taper.


I didn't really plan to go my 5K pace, and I even pulled back in the second mile. However, I feel strong knowing that on my own, I did a 7:20, 7:25, and 7:09 mile (with quarter mile cool down) on neighborhood streets. Had I really gunned it, I'm confident I could have averaged my current 5K pace of around 7:08/mile -- all somehow without organized speedwork. Hills, you guys. Even if you do them slowly, they give some major rewards.

My plan for the race is to take it as it comes. Right now, I do not think I'll be taking a watch with me to track my time. I don't want to force a certain pace knowing that I didn't practice it much and risk injury or totally bonking. I often run blind during races anyway and try to do everything by feel. Instead, I'm going to do the best I can to rest and rejuvenate over the next several days, to sleep well, and to hydrate + feed my body some good fuel.

The situation is what it is. I don't run as many races these days, so I am slightly disappointed in my shoddy training efforts because it's not like I have anything else on the calendar . . . but at the same time, I didn't completely fall off the wagon. I am totally ready to run a solid half marathon, just not the super speedy one of my dreams!

What do you do when a training cycle doesn't go as planned?


// MORE RUNNING STUFF

• Protein-Packed Pancakes
• Anatomy of a Good Training Diary Entry
• 3 More Allergy Relief Methods for Runners
• 5 Reasons You Might Feel Drained
• 6 Places to Walk This Spring

Also: WalkJogRun, which is this great running app + place where I have one of my writing gigs, has just released a NEW version of its app today with an awesome, real-time pace coaching feature. I don't get paid for clicks on my articles or any incentives to share this news with you on my blog. Just think it's a neat feature -- especially for those of you who use your phones as your fitness tracking devices.

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Last Week's Training

The time change did not treat me well with regard to my 10K training. Stephen and I usually split up the evening for working out, and I always want the later shift. By the time my turn rolled around, though, I was greeted with frigid air and pitch black skies.

Not fun at all.

Here are last week's workouts.

M: Rest
T: 4 miles
W: Rest
R: Rest
F: 6 miles
S: Travel day (spa weekend)
S: 5 miles

Total: 15 miles

Yikes. That's a far cry from the 30 miles I was supposed to run. So far, though, I'm back on track for this week. I even have my Sunday 10-miler scheduled with my running buddy. The truth is: I usually have some trouble transitioning when either weather or daylight changes. It's just something I know about myself as a person and as an athlete, so I wasn't terribly worried that I fell a bit behind.

That being said, I am excited for this season of running -- even if it means retreating to darkness and wearing all my layers at once. Stephen and I returned to our gym after a long hiatus. We ran on the treadmill, did some kettlebells, and finished with burpees. My old yoga class was also being held at the same time. They just converted the standard pool to a saltwater one. Ada is now at a point where she can re-try the gym daycare, too.

Despite my body's desire to hibernate in winter, I usually find this season as an opportunity to get fitter than ever. I don't know if this is a shared experience or not. I slog my way through my outdoor miles, but when I head indoors more, I challenge myself to go faster (to avoid boredom on the treadmill), try new things (like strength training, which is always a struggle for me), and stretch (via yoga).

How do you change things up in winter? Any ideas to share?

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Social Media + Workouts: Helpful or Harmful?

A couple weeks ago, I wrote an article for my gig at WalkJogRun about social media + workout motivation. For the most part, I see a ton of positives going out and running/walking/swimming/biking/etc. and then sharing the details on Twitter or blog for a boost of confidence. I've had some trouble, especially since becoming a mom, with sticking to training plans -- and sometimes a little "way to go!" or "great pace!" from a friend or even stranger has made time spent moving more gratifying.

Sometimes.

But then I thought about it on the flip side, because I've certainly had days and even entire periods of my life when social media sweat session boasting has irked and even derailed me. Of course, it's all on me how I decide to spend my time + interpret information + subsequently stew in my own annoyance/frustration/whathaveyou . . . but, as an example, I had to block from my feed almost all my running club buddies for the latter part of my pregnancy.

(Yeah, guys. Sorry about that.)

It was in late summer and early fall -- at the height of marathon training season. And they were on fire. I felt happy for my friends and enjoyed living vicariously through their training. However, hearing about all those 20-mile long runs as my own had dwindled to single digits and then to zero did anything but invigorate me. The constant, up-to-the-minute reminder of how far I'd fallen "off track" was actually quite upsetting, even when I felt confident in my own decision to do what I was doing.

At other times, I've looked at my Facebook wall or Twitter feed or favorite blogs or Instagram snapshots and felt like "why the hell can't I muster enough energy to train for X, Y, or Z?!" Or "So-and-so is doing THIS, what's wrong with ME!?" You know, "Since when did we all have to exercise twice a day or run ultras to be REAL athletes?" Or other nonsense that I've thought in the past year, month, week, hour.

I am certainly guilty of posting mostly my best workouts. I certainly favor sharing PRs versus total bombs for race times. So, I suppose this isn't really a rant but rather a curious prodding. How does social media influence your exercise, if at all? 

What are your positive/negative experiences?

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Catching Up

If my first week of 10K training is indicative of how the rest will go, I think I'm going to be in good shape. With the exception of shifting my long run from Sunday to Monday (to accommodate a travel-date, which I'll get to in a moment), I got in all my workouts and even fit in a run with a friend.

M: Off
T: 5 mile, fartlek
W: 4 miles, 34 minutes -- 8:22/mile
R: 6 miles, 54 minutes -- 8:54/mile
F: Off
S: 5 miles w/ friend
S: Off
M: 8 miles, first 4 slow, second 4 fast

TOTAL: 28 miles

+    +    +    +    +    +    +

Besides running this weekend, Stephen and I took a little day trip to Corning, NY, which is a small "city" about 40 minutes north of Wellsboro, PA, the town where I grew up. We had both planned on running the Wineglass marathon here, and then dropped to the half marathon, and then dropped the whole thing altogether due to Ada's surgery.

Still, we wanted to make a visit just for fun.


We first grabbed brunch at The Cellar. I ordered the Green Goddess omelet (incredible! full of asparagus, pesto, chevre, and mushrooms). Stephen got the Eggs Benedict with smoked salmon. I also sipped the most peppery Bloody Mary I've ever experienced (read: delicious), and Stephen got his fill of french press coffee.

After that, we strolled in the chilly air, taking in the sights + scenes.


It was fun gallivanting around just the two of us.


Completely off topic, but Stephen won a half marathon last weekend. Like, won the whole thing. He finished in 1:12:39 (5:32/mile), smashing his previous record by 2 minutes. The best part? He won a blanket, among other things. (It's the little things . . . ) Great job, Stephen!

If you didn't notice from the photos, stuff was a little dead in Corning because it was, well, a Sunday morning. Next time, we'll have to go either later in the day or on Saturday when everything is open, the farmers' market is in full swing, etc. Regardless, we found our fill of stuff to do. Next time I really want to check out the Museum of Glass and make a necklace.

Before we left, we visited the Market Street Brewing Company.


We sampled and savored -- the Wheelhouse IPA being our favorite. It was cool to chat with the owner, and for those of you who live in/around the Finger Lakes, you should definitely check out the Finger Lakes Beer Trail. I've never been much into wine (which is what the region is famous for), so this newer trail is exciting!

We stopped by my childhood mall on the way home (and by that, I mean it was the closest mall to us growing up, about 1 hour away!). We ran into my grandparents, which was an awesome bonus. And I couldn't resist grabbing an old favorite treat of mine.

Happy Halloween to me! (Truth: I bought two of these guys.)


I think it's been like 50,000 years since I posted a weekend recap like this one. Probably because most of our weekends are super duper low-key. It was a nice change of pace, that's for sure. And something we need to make more time for, even if it means shifting long runs to fit in lots of brunch food, drinks, and ridiculously amazing desserts.

Happy Tuesday!

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Training Seasons + My Winter Running Goal

Exactly two years ago -- when I was around 34 weeks pregnant with Ada -- I dramatically slowed my running. I decreased the frequency of my workouts, the speed, and the distance. All of it. At the time, I had mixed feelings. Running was so much of my identity. Seemingly one of the few things left that was mine and mine alone as my body had changed + softened and my mind had filled with thoughts of baby 24/7.

However, running had also become progressively uncomfortable at this stage. Not painful, but the pressure on my bladder wasn't pleasant. The energy I had in the second trimester had waned. My muscles and motivation didn't recover so quickly. I could have pushed harder, yes, but ultimately decided to give my body the break it was telling me it needed. I jogged barefoot miles on our treadmill and favored long, brisk walks and prenatal workout DVDs.

Somehow my mind transformed to the maturity of a 12-year-old about this change. I worried I'd never EVER be fit or fast AGAINNNNNN. That taking a break would somehow be the end to something I had fought so hard to continue, to prove to myself that I could maintain. I worried I'd never regain the competitive spirit or stake claim to the activity that allowed me to think, to feel strong, and to exude body confidence.

So, it's been a long journey, but here I am today, having gone through varied seasons with my training -- from not running at all after birth or very little due to discomfort/newborn sleep to PRing at all distances from the 5K (22:18) to half marathon (1:44:25). I'm happy I've reached a good balance with training/life, but sometimes I wish I was more motivated. My younger self could stick to training plans 99.9% because I had the drive and (all the) time (in the world) + limited responsibilities outside my desk job.

Honestly, it also seems when I became a mom, my competitive spirit took a back seat, for which I have no excuse other than not putting as much value on it. I don't necessarily miss the urge to push myself to the max or that distinct craving for new PRs. To prove to myself and, of a strange, chief importance, to others that I'm a badass athlete.

I guess you could say I've mellowed. Maybe it was the mom-factor or perhaps it was turning 30. I'm aging like a fine wine. I sort of revel in this new sense of centered-ness that comes from within. What I do miss, though, is consistently making time for something that is mine, and that's what running is to me.

I knew a new goal was in order, but after years of training for half marathons with the same old plan, anything else seemed too much/risk of injury (marathons are murder for my IT-band) or too little/too intense (hello, my love/hate relationship with 5Ks!).

It's hard to break out of a rut, isn't it?

Anyway, I guess this post is just a long-winded way of declaring that my new goal is to run a winter 10K in 46:30 or faster. I'm going to follow a more advanced plan that's challenging, but far different from the plans I've grown accustomed to. That photo above is from my run last night. I'm ready for speed. I'm excited to try something new. I'm also looking forward to carving out more time for myself as a runner and mom. I don't do enough of it. And I'll write more soon.

What are your cold weather training plans?

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Last Week's Workouts

As I write this, Ada is having her very first uninterrupted, normal-wakeup time sleep in the past . . . several weeks. I feel extremely blessed to feel a bit caught up in my own rest and hope this trend continues, for all of us. I am pretty sure our neighbor will be mowing his lawn smack in the middle of her nap today (update: it rained all morning -- so no mowing -- hooray!), so I need to remember how I feel right now when she's inevitably stirred.

Today I wanted to write about my last week in workouts -- I haven't done it in a while. And despite being drained and pulled in a lot of different directions lately, I'd really found my groove between running around the neighborhood, utilizing our gym's childcare, and participating in races.

(Thanks for the photo, Laura!)

M: 30 minute stationary cycle + 5 mile run
T: 3 mile run
W: 1 mile run warmup + 30 minute stationary cycle, kettlebells + 4 mile run
R: Rest
F: 1/2 mile swim, 50 burpees, 3.2 mile run
S: 1 mile swim in 45 minutes
S: 10 mile "race" -- treated as solid long run at 8:10/mile (1:21:31)

= 60 minutes indoor cycling, 26.2 miles running, 1-1/2 miles swimming

*   *   *   *   *

I've been having motivation issues getting in my double digits runs lately, so I was happy to sign up for last weekend's race in our old stomping grounds, Ithaca, NY. I started the first half (a 5-mile loop) out at about 8:30 pace and then decided to run my goal half marathon pace (7:50 -- 1:42 finish versus the aggressive 1:40 I originally set out to meet) the rest of the way. I did this all based on feel, but my overall pace ended up at 8:10, so I think I met my mark.

It was actually sort of emotional for me to run through my old neighborhood -- but that's another story. Add to that the small group of 10-mile runners and I was totally alone most of the way. It was a strange experience because I can usually see at least someone ahead of me or hear someone behind me. I got a feel for what Stephen regularly experiences when he's in the front of the pack (though I was definitely in the middle!). I didn't realize it at the time, but I got 2nd for my new 30-39 age group!

Overall, I am somewhat foolishly hoping all my time on the bike and in the pool will supplement my half marathon training and replace some tempo workouts. With the steamy and hot end of summer and attempting to become a morning runner (which is on hold with recent events!), I have missed a lot of those hard effort workouts. There's really no good excuse, but at least I'm staying active most days of the week.

Oh! And here are some other things I've written related to running lately (btw, I don't get paid per click on these -- so there's no incentive for me to share them here. I'm just loving this new gig with WalkJogRun!)

• How Giving Blood Affects Your Running
• Benefits of Racing Close to Home
• How to get the Smell Out of Running Sneakers 
• Banana Breakfast Bars
• Shedding Light on Running in the Dark
• Walk/Jog: Why You Should Do Both
• Nutrition Guide for Vegetarian ALL Runners

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Running Lately

My training lately has been solid. I had planned to run the Boilermaker 15K this coming weekend, but due to various circumstances, we ended up selling our bibs. Now, I'm running consistently . . . but with no real race until October.

So, I'm trying some new tactics with a couple non-race goals in mind:

• Increase weekly mileage (to 30-35 miles) 
• Run 5-6 days/week
• Incorporate strength in a sustainable way

Here's the last two weeks at a glance:

M: 3 miles
T: 4.5 miles
W: 5 miles
R: 3.5 miles
F: OFF
S: 6.5 miles
S: 4.5 miles
= 27 miles

M: 5K + .5 cooldown
T: 4 miles + kettlebells/pushups/burpees
W: OFF
R: 6.2 miles -- x-country run
F 4.25 miles + pushups/burpees
S: OFF/travel
S: 10 miles at 9:12 pace
= 28 miles

I didn't try any strength that first week back after being sick, but even just one day of kettlebells last week was tough. I'm hoping to take a class at our gym which is 45 minutes long, twice a week -- hopefully other people and a scheduled time will motivate me to stick with it.

Mileage-wise, it has taken me a really long time to push past 20-25 miles a week. When I was breastfeeding, I felt the energy was literally sucked out of me several times each day -- and running 4 times a week was a gigantic accomplishment. Then, I got used to running 4 days a week because it allowed my body to rebound and avoid injury.

Now? I'm feeling strong and, all of a sudden, ready for more. As I prepare for pregnancy with number 2, I'd like to develop a bigger base, too. So, I've been experimenting with 5-6 days a week and -- so far -- haven't had any issues. I have been making sure to increase weekly mileage slowly from week to week and am thinking I will likely top out around 30-32 miles this coming week.


The heat + humidity has played a major role, but not necessarily in a bad way. Make no mistake: I HATE summer running. But it forces me to slow down most days and run my hard workouts hard and the rest at much easier paces, which taxes my body less, too.

>> Take yesterday's long run -- 10 miles at 9:12/mile (as logged on my Garmin 10). Usually I run my long runs between 8:15-8:30/mile, depending on distance . . . but with the humidity, I just went along at what felt comfortable.

>> Today, I was able to go out and run a shakeout run without any aches + pains + tiredness. Yet, I was also able to show my speed on last Monday's 5K hard effort with 7:37/mile. I've never been one to go as easy as I should on maintenance days, so learning how it works, when to hold back, and when to go fast has been a big step.

Have you been doing anything new with your training?

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Boilermaker Training Plans

It's been effing hot and I hate running in the heat. Last night's 4+-miler was in 87, sunny, and super muggy. With pollen basically choking me the entire way. It's everywhere. Ick. BUT I've started my training for the Boilermaker 15K that is in about 8 weeks. (Oh, crap -- we still haven't made hotel arrangements!)

I don't have a goal for this race except to beat my last time, which -- in 2010 -- was 1:13:45, 7:55 pace. I'm thinking it won't be terribly difficult since my recent half marathon was run at that exact pace. Rather, I RAN it at that pace, stupid passive voice! 

Possible secret weapon: 

I added a spinning workout to my routine last Wednesday. A way to get my legs moving fast without impact. And with the added resistance, I know it's helped in the past shave seconds, even minutes off race times.

As much as I'm dreading it (because it's so damned hard to get back into spinning after a 2-year hiatus), I'm going to give it another go tonight. Does anyone else have the Spinning Turn + Burn DVD? I swear the instructor must have been sleeping with half the class with all those swoon-eyes.

(My mind wanders to strange places when I physically challenge myself.)

15K PLAN:

To develop this plan, I used Smart Coach via Runner's World at Jen's suggestion.I likely won't run my easy miles at certain paces (I usually come in around 8:25/mile versus 9+ -- but with the heat, who knows?) However, the harder workouts are definitely something I'm sticking to. And the good news? They aren't all that far off what I did in my last training cycle.

I like that most weeks are just 4 days of running and those that are 5 have some pretty low mileage. I'll be fitting in a spinning workout + a yoga class each week, too.

I'm not so sure about the 1:10:50 magic number that the calculator came up with for my finish time. The course is hilly and hot, hot, hot. But at least doing the speedwork to try and achieve this goal will help with my longer-term 1:40 half marathon plans for the fall.

So, that's what's going on in my training. How about you?

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The Marathon Decision

After I crossed the finish line at the Bridge Half Marathon, a lot of thoughts ran through my mind. First: "Hell YES! A new PR!" but that was quickly overshadowed by: "Ouch. Why is my IT-band hurting after months of being completely fine?"

I spent the rest of the day frustrated, icing my knee on // off to get ahead of the inflammation. I stretched and rolled on some BioFreeze, too. Lots of you suggested massage via foam roller, which I do religiously, but never seems to help much.

Then I started to have flashbacks to 2010. The last time I dealt with this injury in acute-mode, except on my other leg. I took 11+ weeks off and had to resort to aqua jogging, rigorous physical therapy, and even cortisone therapy (not injection, but STILL!). Even when I felt "better" it was a long road back rife with walk breaks and all sorts of disappointing workouts.

When the pain continued into the next morning, I had pretty much decided that doing a cycle of marathon training -- even if I didn't get injured -- followed by a 26.2 race might be a recipe for disaster.

See me gritting my teeth here?


I guess for now I'm letting my marathon sticker expire.

I've reached a point in my running "career" where I'd rather be happy than hurting. If that means less aggressive or impressive goals, so be it. I'd rather not be the person constantly canceling out on training runs, making appointments to see specialists, or talking about the best KT taping methods.

And strangely enough, after I had clicked yes to submit my change of registration for Wineglass -- my IT band mysteriously got better. Coincidence is more likely than what I'm thinking was the whole pain-thing being some sort of divine sign. Still, I think half marathons are my sweet spot.

I haven't chosen a training plan, but I know the following worked for my last cycle.

• 4 days/week running schedule instead of 5 or 6
• Speedwork -- 800 repeats and mile repeats, mostly
• Tempo workouts -- running at or faster than race pace
• Strength training -- mostly kettlebells and squats
• YOGA -- less for the athletic aspect, more for the stretching

Here's where I think I can improve:

• More cross-training, I want one day in the pool/week, if possible
• More variety -- definitely adding at-home spinning to the routine, maybe every other week
• Longer tempo workouts -- increase from 5 to 8 being the longest
• Longer long runs -- I'd like to do a couple 15-16 mile runs in the next cycle
• More practice -- perhaps a test race is in order?
• More watch runs -- I hate it, but running occasionally w/ a watch helped me get faster

I'm starting a training log on this site soon. Once I pick my half plan (which will likely be similar to the last go-around, just longer than 8 weeks), probably. As you can see, my goal is 1:40 (7:37/mile) . . . how realistic that is, I'm not sure. But I'm going to do my best to try.

So, more about training soon! And tomorrow I'll write about some diet plans. Well, not actually dieting, you know the drill. Also, some of you asked what I do between training cycles -- I could write about it, but in short -- I just do some unstructured running. Get my legs moving and think about what's next.

Are you chasing any big goals for an upcoming race? How do you tweak your training from event to event?

Pssst: For a review of the Brooks Pure Flow (that I'm wearing in the race photos), just visit this post. Again -- totally not sponsored -- they held up great for my race. Very light + comfortable.

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Reader Question: Juice Fast + Training

Briana asks:  

"I finally watched Fat, Sick, and Nearly Dead a couple weeks ago and Joe's journey with juicing has inspired me. My own eating habits aren't the best especially since I have increased my mileage. I am training for my first half marathon that's in late May. What I'm wondering is if you have any experience with juice fasts combined with regular running?"

\\\ /// \\\ /// \\\ ///

I wrote back to Briana right away because I don't have any specific experience with fasting -- with or without food -- so I'm not the best person to ask. However, her question stuck with me because I think it's a common one these days. I see variations of fasts popping up in my Pinterest feed almost daily.

I've dabbled with juicing, even going to great lengths to make juice at home using my blender versus buying a juicer. In my own experience, when I've had fresh juices -- plain carrot is a favorite -- I feel this amazing rush. Whether that feeling is psychosomatic or not, I don't think anyone can deny adding juice to the everyday diet can be a good thing.

But can it stand alone? I'm not so sure.

And support running? I'm really skeptical.


For those of you who are unfamiliar, a juice fast is when a person chooses to consume only 100% fresh fruit and/or vegetable juices for a set amount of time. I've seen fasts from a few days to months at a time. Proponents claim a number of benefits, including a cleansed and regulated colon, a strengthened immune system, increased mental clarity, increased energy levels, and more (source).

A lot of these quick detoxes or more long range plans look enticing, but when combined with an athletic training plan, my first thought is: BAD IDEA. Since I don't have any first-hand knowledge, I thought I'd toss this question out to you guys.

First, here's some information/personal experiences:

Do Juice Cleanses Work? 10 Truths About the Fad (Huffington Post)
My 14 Day Juice Fast (HighExistence)
How I Ran 20 Miles Whilst Fasting (Running On Juice)
Beginner's Guide to Juice Fasting (Living Green) 
Burning Runner: Preparing for a Juice Fast (Competitor)
The Juice Clease: A Strange and Green Journey (New York Times)
10 Tips for Before, During, After a Juice Cleanse (MindBodyGreen)
Intense Exercise During Juice Fast? Is it Even Possible? (Nina Cherie, Ph.D)

I am inclined to keep eating a balanced diet while training -- complete with all the food groups -- adding in juices for an extra boost.


Briana's question inspired me to make a fresh batch of juice at home last night. I combined 3 apples, 2 blood oranges, and 8 carrots with a good amount of water + blended in my Ninja blender (or, as we affectionately call it, the poor man's Vitamix) + ran it all through some cheesecloth to strain. 8 cups of juice in all.

I guess my (somewhat ignorant, but I don't mean in the pejorative sense) answer is that I don't think drinking ONLY juice while training for a half marathon is a good idea. I think adding juices to your diet might help you clean up messy eating habits and give you some of the benefits without having to make a drastic change. I'd wait until the race is completed to try a full-on juice cleanse.

What's your take on this question?

Can you smash 20-mile runs drinking only juice? I'm not promoting or condemning the practice. It's such a massive trend these days, I think it's an interesting topic for discussion!

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Half Marathon Training Update

I have less than two weeks till the half marathon, and I've begun a slight taper so my legs will be fresh on race day.

M: 12 miles long // didn't take watch
T: 3 miles easy recovery
W: 4 sets squats + 1 hour yoga at gym
R: Rest
F: 4 miles, first 3 @ 7:30/mile sustained + cool down at 8:30
S: 6.35 miles -- Run for Boston
S: Rest, home alone during Stephen's 77.7 mile relay race

I've pushed my long runs to Mondays for a variety of reasons. What's not on this chart is my last real long run that I completed yesterday: 13.1 miles in 1:50:00, 8:23/mile. Phew. I'm glad that's over. Thankfully the distance/my endurance is coming back, and I'm feeling much less worried about upping my mileage for my fall marathon (Wineglass).

Overall, I'd say my training this cycle has been relatively consistent and strong. Just to help recap, here's a look again at my plan, which I didn't follow exactly . . . but was pretty close:


Cross-training, specifically swimming, was going to be a new focus for me this time around. What I didn't anticipate is that our gym would be working on our pool for several weeks, so I've been unable to log those yards, ultimately taking an extra rest day. I'm not thrilled because swimming has really helped with my cardiovascular training, but I'll survive.

I have done at least one good 1-hour session of yoga each week, whether it was at the gym or at home. Between the stretching/strengthening and running 4 days a week versus 5, I'm feeling much less injury-prone. It's also helped with our family/life balance -- it's hard when both parents are training, but somehow we're making it work.

Last, I've been impressed with how I've actually completed the hard pace workouts and have even pushed the times I outlined in this plan. I have stuck with it, which I'm hoping gains me some results -- as in a sub 1:45:00 finish.


THE PROBLEM WITH TRYING

And at the same time, knowing that I have tried + devoted such energy to my training is mentally psyching me out. I usually put in a good effort, but either can't quantify it (don't wear a watch or time myself) and/or don't stick to those key workouts. Then I have a convenient excuse on race day if things don't go as planned.

Honestly, I've poured my heart into this training. If my time is stagnant or even slower, I'll be crushed and somewhat disheartened. Frustrated. And maybe even angry. I feel like by now I should be able to accomplish my goal. I guess we'll wait + see.

There's safety in not trying, right? It's been my method for most races. I'll put in the miles, but -- ultimately -- it's a gamble race day if I PR or not. It's worked for me. I've gained faster race times at a lot of events and, at others, had a safety net for my ego.

And maybe mentally this method helps because race morning when everyone is lining up and nervously chattering before the gun goes off, I can say "well, I didn't really TRY, so we'll see how I do." It takes the pressure off somehow.


Do any of the rest of you share in my experience?

Do you train really hard and gun it for your personal bests? Or, like me, do you like to just see what happens?

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Thoughts on Boston

I can't write another post about running without first sending our deepest love + sympathies to the runners, spectators, volunteers, etc. impacted by yesterday's tragic events in Boston. As much as the attack has stunned us as Americans . . . we, as runners, are far more disheartened than we could have imagined.

Marathons -- especially the Boston Marathon -- are events rife with energy, pride, and soul. I don't even need to explain to other runners the strong sense of unity, of camaraderie among all people of all shapes/sizes/colors/genders/beliefs that arises before, during, and after those 26.2 miles.

At most races, for that matter.

It's a spirit so absolutely antithetical to the motivations behind terrorism, which makes the whole thing even more difficult to reconcile. (As if these sorts of things can ever have sense made of them.)

You may be watching the news. But if you'd like some less sensationalized thoughts to mull over:

Explosions and the Meaning of the Boston Marathon  

(The New Yorker)  

From Marathoner to Medic in a Moment  

(Runner's World) 

Runners Share Stories of a Day that Turned Tragic  

(Runner's World)  

Heroes on Boston Marathon Day
(social media collection)

A Time to Unite  

(#RunChat)

"If you are losing faith in human nature, go out and watch a marathon"  

(Washington Post, great quote by Kathrine Switzer)

Now I don't feel like writing much about my training, but I'll give a brief overview because it's been two full weeks since I've updated my half marathon training cycle.

In NYC, I planned to run very little but managed two 6-milers and a 4-miler. I'll write a post about sightseeing via running another day (it was going to be my focus today, but things change). Overall, a good week, though with all the walking we did, I was spent and skipped my long run.

Last week was fine. Two high notes: I got in a difficult workout I've been dreading. 4x1600 at 7:20/mile, a total of 7 miles in 55 minutes. Felt speedy and really happy I'm making the effort to actually do speedwork this time around. Then I ran a 12-mile progressive long run yesterday afternoon and felt surprisingly strong, which is a huge improvement from last year's training cycle where I definitely was building mileage again after my pregnancy.

Then last night Stephen pointed out that I somehow haven't been living in real-time and that I actually have another week of training before the race (my training plan wasn't dated and I kept thinking the race was earlier than it actually is). I am going to repeat last week's workouts this week, so round 2 of 4x1600 is on Thursday. Phew.

I think that's enough for today, all things considered. I know many of you would like some notes on my new shoes, the Brooks Pure Connect, so I'll try to do that soon. I have run in them exclusively for the last several weeks and feel like I wish I had switched sooner.

If you have thoughts to share (or poignant + anti-CNN or FOX news articles -- I absolutely hate that they are sharing the carnage in such graphic detail) about Boston, leave them in the comments below.

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Training the Mind

First, let's recap last week in running.

M: 3 easy mile recovery from the steady 12-miler
T: 800 m swim + squats (4 sets w/ 12 reps), kettlebell swings/etc.
W: Yoga
R: 3 x 1600s (7:46, 7:42, 7:40) + 3 miles warmup/rest/cooldown = 6 total 
F: OFF
S: 5 miles at 7:42 average = 38:20
S: 10 mile long run at 8:30/mile = 1:25:00

I've had this huge awakening with my training. It all started by DOING the speed workouts and pace workouts and tempo works prescribed in my plan. I always did these workouts in the past by perceived effort. And it worked well for me. It can for you, too, especially if you're a beginner or don't want to be strapping a watch on your arm for every workout.

In my head, running under 8-minute miles in a workout always seems crazy hard. In the past, it would intimidate me for days and psyche me out in the end. So, I'd just keep doing my thing. Running what felt harder to me than an easy run and hoping for the best. I've PRed using this method, but I feel in the past year, I've been a bit stagnant.

I'd love to break 1:45 in this upcoming half marathon. And, in consultation with Stephen, I've realized this goal will entail some specific pace training. I've been borrowing his watch on runs and -- get this -- actually REALLY sticking to the workouts. I've had some major successes with my times + confidence, mostly due to:

1.) Believing I can do it. 

 Running is so much more a mental sport that we think. By "knowing" in my mind that I can achieve these paces, I have been able to get faster. Keeping in mind that I'm not reaching outside my ability based on race times (for those of you wondering how I'm determining the "right" pace, I'm using a pace calculator I wrote about a while back -- when my goals were a bit ambitious, I might add).

2.) Running just 4x/week.

A reduction in the number of running days has had a huge impact on my training. I feel much more fresh at the start of a workout. I look forward to running workouts versus dread slogging along to log more miles. Just another reason cross-training rules. And at the level I'm "competing" at, 4x a week is enough to see results. Or so we'll see.

But this week is mostly about walking. All day long. So, I'll get back to it.


How do you train your mind?

Have any stories to tell about running faster by b.e.l.i.e.v.i.n.g you can do so?

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Running Recap

Here's last week in running. Definitely was a good one.

M: 3 easy miles (I was sick, but felt good to get out)
T: 3 treadmill miles at 8:30/mile + kettlebells and squats
W: 1 hour Ashtanga yoga DVD
R: 4 x 800s at 7:30 pace w/ warmup + recovery = 5 miles in 41 minutes
F: OFF
S: Tempo run -- 4 miles at 7:57/mile = 32 minutes
S: 15K + extra miles to add up to a long run of 12 at 8:16/mile = 1:40

= 27 miles total

This week I committed to running actual speed and tempo workouts outdoors. I have always been intimidated by these types of runs. I would dread and dread them . . . and now I know why. I set the paces too fast! Trying to do sub 7-min mile pace for whatever reason. Too hard!

So I worked with Stephen to slot the appropriate times down for my half pace goal of 7:55/mile. Surprisingly, these runs were difficult, but not at all impossible. I'm hoping they pay off, but I did start them late in the training cycle. We'll see, I guess!

I'm a bit disappointed I didn't get in my mile swim, but that's just icing on the cake.

I had originally intended to run yesterday's race as an actual race. Try to dip under 1:13 and PR for the 15K. But I had two things going: 1.) I am still recovering from a chest cold and have been getting coughing fits after hard efforts 2.) I haven't run more than 10 miles at a time since October and, with my half marathon is fast approaching, I wanted to run 12 miles, not race 9.3.


So, a half mile or so in, I settled in with some of my running buddies, and we decided to run as a comfortably hard long run. It was awesome to chat throughout the course, take our time at water stops, and finish with huge smiles on our faces despite some hills at the end. Our time was 1:16:59 (8:16/mile), not a second longer.

Stephen did great, though, and set a new PR of 52:32 (5:39/mile) + came in third overall.


Otherwise, this weekend Stephen played shoe matchmaker for me (it's been 6 months -- my shoes are dead!) and -- for once in the past 2+ years -- they aren't Nike Frees. I still love that shoe, but with marathon training on the horizon, I wanted something minimal . . . but with more cushioning.

So, I got the Saucony Virrata.

I haven't run in them (planning to do a slow three later today), so I'm not sure if I'm keeping 'em yet. But I hope to do a review soon if they agree with me. If you'd like to read more about them, Michele (NYC Running Mama) did a review recently.

How was your last week in workouts? Anyone run a race or PR this weekend?

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Running + Kathrine Switzer

I rarely write about running anymore.

I'd like that to change because my training is going well. Plus, most common questions streaming into my inbox are running-related because so much of what I used to write was dedicated to miles + races. Remember that? Yeah. We have a whole Running section on our site.

So, I thought I might start a weekly update on what I'm doing for training these days, etc.

Sound good?

Here's last week's at-a-glance from Daily Mile:


M: 2 mile treadmill at 7:45/mile + kettlebells/squats
T: Off + Jillian yoga
W: 5.5 easy miles around the neighborhood
T: 4 mile treadmill run in 32:30 w/ kettlebells + squats
F: Totally off
S: 3.5 miles easy
S: 10.3 miles w/ a buddy at 8:33/mile

25 total miles for the week, which is what I'm trying to do these days. Once the weather warms, I think I'll hit 30 miles more regularly. A lot is dictated by how much ice is on the sidewalks, since I really don't love treadmill running. I didn't do as much cross-training as I'd like, so I'm hoping to get in the pool at least once.

Also looking through my archives this morning, I discovered that the vast majority of running information I heed has been written by men. And that's all fine and dandy because Hal Higdon rocks my socks off and all. But I thought it'd be nice to collect some advice and training plans written by great women runners, since I'm sure many of you reading this post right now are of the female persuasion.

There are so many, so this feature will be ongoing. Today I'm featuring Kathrine Switzer, the first women ever to enter the Boston Marathon, because I've seen her speak at the Boilermaker 15K + just recently saw her in the documentary Run For Your Life.

If you are a female runner -- no, a runner of ANY persuasion -- this photo is likely familiar:


"MARATHON WOMAN"

Kathrine was born in Germany, grew up in Fairfax County, VA, and later attended Syracuse University for journalism (Source). As I mentioned above, she broke the gender barrier in the 1967 Boston Marathon -- she was also women's winner of the 1974 NYC Marathon, among many other awesome running accomplishments, and was inducted into the National Women’s Hall of Fame in October 2011 for "creating positive global social change" (Source).

In her own words:

"If you are losing faith in human nature, go out and watch a marathon.” from 26.2: Marathon Stories

"There is an expression among even the most advanced runners that getting your shoes on is the hardest part of any workout”

Quick Tips:

• Record every run; it keeps you honest and it’s motivating
• Only have 10 minutes; That’s better than no minutes, so get going
• Missed a workout? Don’t feel guilty, just start again
• More . . . 

Reads:

Adventures in Feministory: First Woman to Run the Boston Marathon (Bitch Magazine)
The Pioneer: Kathrine Switzer (Runner's World)
Boston 1967: When Marathons Were Just for Men (BBC News)
Kathrine has also authored a variety of books about women's running


Above is Kathrine running the NYC Marathon in a tennis dress (Image Source). Guess skirts aren't such a recent fad after all! Speaking of the city -- we're planning to visit first week of April. At least that's what's in the works right now.

Where are your favorite running spots and/or local spots? Kid-friendly spaces, too. We've done the tourist thing throughout our lives, so we'd like to delve deeper.

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Thursday Things

I have a fantastic recipe ready to be posted! Roasted Butternut Squash Miso Soup. Sounds delicious, right? I can't find my camera cable, so it'll need to wait until later. I have a few random things to write about in the meantime, so I thought I'd get all that out now.

First: Do you remember Geocities websites from the mid-1990s?

Stephen and I were talking last night about the advent of the internet, because we're dorks, and all of a sudden I remembered that in sixth or seventh grade . . . I had a website. Not just any site. A t.r.i.b.u.t.e site entirely dedicated to the late, great John Lennon (image credit).

I would sit for hours on our little big Apple computer waiting for the dial-up to load as I edited my site. I learned basic HTML all on my own and even got into fancy stuff like tables. Oh, and the background to the page was definitely an obnoxious animated GIF. I also remember finding a GIF of a flickering white candle. Oh, goodness.

So, I searched high and low last night to see if any evidence of this embarrassing prepubescent project was online. Unfortunately, Geocities is long gone after Yahoo acquired it a few years back.

There is an archive, however, located at Reocities. If you know your old address, you're set. Sadly, I can only remember that I was in the Hollywood neighborhood. (Because when I was 11, Hollywood was probably the most exotic and exciting place I could think of. I remember taking great care in choosing this location!)


#2: If you take way too many photos like I do, you may want to check out some deals I posted today on Wise Bread. The first is from Walgreens, where you can get an 8x10" Collage Print for free. And the second is from Shutterfly where you can get 101 4x6" prints for free with only $7 shipping.

I already ordered my collage print (above) and just need to go pick it up.  Tonight I'll try to figure out which photos to get for the Shutterfly deal since it expires tomorrow! Just wanted to give you a heads up if you don't normally check out the deals I post over there daily.


#3: I decided against running half marathon number two this weekend. At first, I thought my IT-band might be acting up again. It seems to be OK for now. Still, I am not feeling like racing mentally or physically. My effort at the Runner's World Half Marathon was enough for this season. I am, instead, setting my sights on some new goals for winter.

I write about it every year, but there's a 10K series in January. I'd like to actually train for it this year to try to PR at that distance. I've never run a great 10K time compared to all my other distances. In fact, if you look at my performance projections, I should be able to run in the high 46s.

I think that time might be too ambitious for this year, but we'll see.


I am tentatively going to follow Hal Higdon's Intermediate 10K plan for the next couple months. But with the long runs from the Advanced plan, or possibly longer. Probably not over 10 miles, though. Then I'll get back to half marathon training in the spring.


#4: Stephen is thinking of starting his own blog. I am including this only because he needs some extra motivation to get it started. It won't really be in the same type of format that my blogs follow. Instead, it would be more of his training log, workouts, and race reports. Strictly about running.

I know from my surveys in the past that there are some guys who read here (hey, guys!). I just thought you might be interested to know that he's planning on it. Probably going to focus on minimal shoes, training at the advanced level, and other hardcore running stuff.

I'm actually quite excited to read what he writes. As much as we spend a ton of time together, our training remains very separate.

Oh, look. Stephen's home from work right now! Time to go bug him about his new project! If you read Writing Chapter Three, today I posted 20 At-Home, Indoor Activities for (Pre)Toddlers for the upcoming winter months.

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