Half Marathon Report

Well that race certainly didn't go as I had imagined. Though I was already a little shaky on how I thought my experience might pan out -- I had no idea that digestive issues would be my biggest concern. Yesterday marked my very first mid-race porta-John break . . . for an entire minute.

Somehow I still PRed by 10 seconds with a time of 1:44:16. Don't ask me how.

I'll be posting a full race recap on WalkJogRun sometime soon. But in short: I started the first 6 or so miles firmly with the 1:42-ers. (I wasn't wearing a watch, but I asked around what our pace was, and I was totally surprised I felt so effortlessly comfortable there.) However, also early on -- my stomach was churning (long story, but I think it was related to some other women's issues -- eek! -- TMI), so I slowed down quite a bit after hitting the 10K mark and mentally decided it just wasn't my day.

Also: Holy wind! On all -- ALL! -- the uphills!

When I got to around mile 8, I knew if I didn't stop -- my race wouldn't be pretty. So, I made the tough decision and said goodbye to a PR, at least I thought. The only other time I used porta-Johns during a race was when I did this same half marathon when I was pregnant. (Here's more about training for distances races while pregnant.)

When I returned to the course over sixty seconds later (I counted . . . in horror), I found myself next to this awesome woman my age and we struck up a conversation. We had tons in common (daughters, interests, pace, etc.) and she was holding strong and steady. She mentioned how we could still break 1:45 -- and I was absolutely thrilled. So, we ran together for the rest of the race. We also smiled and chatted the whole way to the finish, which actually puzzled a lot of other racers and spectators.

That's one of my favorite parts of events. I don't do many these days, but whenever I do, I encounter to the coolest people! So, I saw the clock in the distance and knew I could break my previous time if I gunned it to the finish. I crossed the line with energy to spare and I don't even feel sore today. Definitely frustrated that I didn't meet my full potential, but at the same time -- a PR is a PR!

Most of all, I'm impressed that my training plan improved my running strength so much, even though I wasn't able to stick 100% to it. Consistent running -- however it looks -- really does pay off. Getting in long runs -- at any pace -- really does improve confidence. Etc.

Last year I finished in this time (a PR by over 2 minutes) and was totally wiped out. This year? I'm already looking for another race to see if that bigger PR really is in me.

Last year versus this year:


Oh, and Stephen did pretty well, too. (Understatement of the year.) He came in third overall with a 1:13:40 finish. Congrats, Stephen!

There were tons of races this weekend. TONS! 

Did you run one? How'd you do? 

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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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Changing of the Goals

It's funny how we can get so fixated on or dedicated to something, like training, we think is terribly important. Then in an instant, it all seems insignificant and even silly that it mattered so much in the first place. That's sort of where I am with my half marathon training right now (and life in general). I had an awesome week of exercise -- complete with running, swimming, and biking -- and even ran a comfortably fast 10-mile race. I was starting to feel invincible, which is a way I haven't felt in a very long time regarding running.

And then last week I didn't break 10 miles total.

Some of you might know what's going on with us these days. I don't mean to dwell, but it is what it is, so it's hard to ignore. I don't like to be a quitter, however -- I'm almost certain I'm dropping out of October's half marathon. It's just too much to add to the schedule right now and I've made my peace with the ever-changing thing that has now become our lives. We'll get through it and be stronger, better people for it in the end. (I'm starting to think the Wineglass Marathon is jinxed anyway -- the last time I ran the course, I DNFed.)

What I'm taking the time to focus on with my running and myself is just getting one foot in front of the other. Not so much for my physical health (though keeping it up during rough times is certainly important), but more for my mental well being. There have been days when even the thought of lacing up my sneakers and jogging down the street makes me shudder. When I have absolutely no energy to give to anything but stewing and worrying about things I can't control. When looking outdoors and thinking of taking time for myself -- even 20 minutes -- seems far too selfish.

What I realized on tonight's extremely labored and uncomfortable 4-miler (that should have been 12) is that there's nothing selfish at all about taking care of myself. That the number of miles and the pace don't matter. That walk-breaks when I get too inside my head are necessary and welcomed. That just moving along and getting nervous energy out in a positive way is important for me and for those around me.

Those 4 miles hurt more than I'd like to admit, but what hurts more is that overwhelming feeling of paralysis when I do nothing. I need motion to move forward both physically and metaphorically. And I feel lucky to have running as a coping mechanism. In the past, I'd turn to other things to get by, whether it'd be junk food or one too many drinks on a given night or simply not coping at all and letting issues swallow me whole.

So, for the next however long, because at this point we really don't know, I'll get in miles however I can get them. If that's a single mile every other day -- great. If I feel like doing more, fantastic. I know a 1:40 half is in me somewhere, but it will have to wait. I will keep moving with the only goal being momentum.

And perhaps my sanity.

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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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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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Half Marathon Race Recap

Yesterday Stephen and I laced up to the start of our third Bridge Half Marathon. The weather was great -- not a cloud in the sky and temps in the low-50s. We had a bit of a rocky night, which I'll write more about on Writing Chapter Three, but overall I felt well-rested, well-trained, and well positioned to set a PR.

I decided against running with a watch at the last minute -- Stephen suggested I get a new battery for my old Timex so I could generally gauge my pace, but in the chaos of Ada's bedtime, I just plain forgot. I don't make many excuses as a mommy-runner, but, and this is no joke, anytime we have a race, there is (without fail, it seems) some major tantrum or sleep issue or SOMEthing. It's just part of being a parent, but it also means that lead-up to big events isn't always pretty or ideal.

So, there I was at the start. Wringing my hands, compulsively stretching my IT-band, and wondering if it was a mistake to go blind. I kept reminding myself to go out slow and steady. Conservative and then push the pace later on. I wanted to run negative splits and feel strong.

The gun went off + I started cruising. I settled into what felt like a comfortable pace at first, but when I quickly found myself at mile 2 with a neighboring runner, I learned I was running 7:30/mile! 15 minutes for 2 miles was way too fast for a race this long (I was hoping to maintain maybe 7:50 overall, so likely start in the low 8s), I immediately knew it and may have been heard saying "stupid, stupid, STUPID!" to myself.

Yeah. Definitely stupid.

I pulled back a bit and tried to collect myself. The sun was out and hot -- something we're not at all used to in these parts -- and it was zapping me. I decided at that point to divide the race into the water stations. 2 miles apart. Just make it to the 4-mile station. The 6. The 8. This strategy worked well in some ways, but in others . . . my aggressive starting pace was r.e.a.l.l.y hurting me + my time.

I got to mile 6 at which point the course crosses one of my favorite bridges in the area. I felt empty inside, probably because all I could choke down for breakfast was 1/4 of a bagel and a little applesauce. People were passing me. I was just in a tunnel, ignoring everything outside myself. But before I knew it, I was at mile 8. I knew my pace was slowing, but I had mentally chosen to just keep putting one foot in front of the other.


Ada and Stephen's mom were waiting by mile 9 with some coconut water and Honey Stingers. Oh, yeah. Mile 9 was after quite a hill . . . so when I go to the top and saw them, I was, well, a lot of things. First: Ada has never cheered us on at a race, so I was happy to see her. Second, I really needed that fuel. Third: My IT-band had started acting up and I wanted to stop. But I didn't want to stop. Wow, I really wanted to stop.

I ended up stopping for a good 30 seconds with them to get my sh*t together, because at that point, I was physically and mentally a mess. I hate when people say "oh, well, if I didn't do such-and-such, I could have run THIS much faster" . . . because in reality, no . . . no you couldn't have. I needed to stop and if I hadn't stopped, I'm pretty sure I would have had to walk some of the race.

I digress . . . 

I kept going. Mile 10 = another water station. I sipped and then splashed the rest of the water over my head. My IT-band ached but for some reason, stopping had given me more energy. I picked up the pace and continued to do so for the remainder of the race. Honestly, those last several miles were blurry. I was tired, I was running fast, and the sun was right at my face.

I went all out for the last mile and then when I got to the turn into the finishing area, I gunned it. I don't know about you, but whenever I'm at the end of a race, I get this overwhelming surge of adrenaline, so much that I can't feel my body. I also had this weird crying thing going on, which had nothing to do with a fuzzy sense of accomplishment. I was just happy it was OVER.

The clock in the distance . . . 1:44:25, 26, 27, 28, 29, 30. I crossed the line and basically roared with YEAHHHHH! I did it. Somehow I managed to PR by just over 2 minutes (my previous was 1:46:27 at the Runners World Half in October) after an ugly, dumb-with-a-capital-D race.


My official time is 1:44:25, 7:55/mile, 17th out of 169 in the 20-29 female category, 192 out of 1076 overall.

(Stephen ran a 1:16:19 and placed 5th in male overall, which is fantastic, but not a PR for him. In fact, he even ran some 13.1 distance training runs at that pace. He says it just wasn't his day and he made a decision early on to pull back and enjoy. At mile 9, he got some gusto and passed three front-runners before crossing the finish.)

Happy + proud. I trained hard for this PR. Overshadowing all of that, some pain.


My IT-band was really warm and icky feeling and feels no different today, so I'm going to lay off it for the next week. In the final miles, I don't remember much, but I do remember bargaining with myself.

I know I shouldn't make any rash decisions, but there's a chance I might drop to the half marathon in the fall. Not because I'm wussing out . . . but because if I'm getting IT-band woes during the half, you KNOW I'll get those ten-fold during full marathon training.

I didn't have any inklings of it returning during my training this time around, so I thought I was over it. Anyway, I've been there and done that, twice, and I don't know if I'm ready or willing to deal with it again.

Not one of our better photos together. I just needed a shower :)


Did you race this weekend? I feel like there were 10,000,000 races. How did you do? Or have you signed up for anything recently? Tell me your running-related news!

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Brooks Pure Flow + Running Naked

A while back, I mentioned switching from my long-beloved Nike Frees to the Saucony Virratas.

There wasn't anything wrong with Nike. I just hadn't switched brands in years and wanted to try out another pair of minimal, yet still cushioned shoes on the market. Stephen recommended the Virrata -- so I had high hopes. Unfortunately, after a couple test runs, I couldn't get the sizing right, which I read is a common issue.

Either too tight or too loose. So, I took them back.

I considered buying another pair of Frees (which would have been my 6th!), but ultimately decided I'd like to get something with a bit more cushioning for my upcoming marathon training.

On a whim -- and because they felt amazing when I tried them on -- I purchased the Brooks Pure Flows.

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I suppose I should mention that unlike most reviews I've read, this is not sponsored. I bought the shoes myself and have no affiliation with Brooks. Also: I like to run in my shoes for at least a month or so -- long runs, speed workouts, all different sorts of things -- before giving an honest, informed opinion.

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What struck me most was how comfortable the Pure Flows felt on my feet from the moment I put them on. I am used to running with a low drop -- so there wasn't much of a difference as far as how my foot was hitting the ground. The main change was in the cushioning. Nike is more stripped down in this regard, which has been fine and even helpful in strengthening my feet all these years.

But with all the miles I plan to log over the summer and into the fall, I thought it might be nice to add just a bit more shock absorption. The cushioning on the Flows is really lightweight, though, so I didn't feel like I added extra weight or bulk for a cushy ride.

Here are some features straight from the website:

• The lightweight construction and lush cushioning of the PureFlow 2 are a perfect match.
• Comfort features engineered in a lean way like a shaped BioMoGo DNA midsole that gives your feet a cushy feel without added materials.
• Neutral to Guidance runners can experience a run for the senses without losing the comfort of dynamic cushioning.
• With a wider Nav Band coming up the lateral side and grabbing the midsole, the foot receives arch support without the bulkiness of underfoot materials.
• A center strike pod provides guidance in finding the natural landing zone.

These shoes have been very comfortable on long runs (I've done up to 13.1 miles in them) and supportive during some of my more difficult workouts like mile repeats. This is my first experience running in Brooks, but so far it's been a good one.

I suppose my only issue is when I run over 10 miles, I do get some rub marks on my arches. I have really high arches and don't wear socks, so I don't know if that's part of my issue. I also didn't know if I'd like the asymmetrical lacing system -- some wearers say it gives them pain in the arch -- but I've had no issues.

Overall, I'd give the shoe good marks. I'll continue wearing them and probably invest in another pair when it's time. They are even feeling good for what I think is the beginning of a bunion of my right foot. But that's an unfortunate story for another day.


TRAINING UPDATE:

The half marathon is just 4 days away! I have a yoga class tonight and then 6 x 400s at 5K pace tomorrow and then two rest days. I would be lying if I told you I feel confident at this point, more like freaked out.

Here's last week's workouts:

M: 13.1 mile long run in 1:50:00 -- 8:23/mile
T: 3 mile recovery run
W: 1 hour hatha yoga at gym
R: OFF
F: 5 mile pace run: 7:50, 7:42, 7:43, 7:40, 7:33, + 1 mile 8:20 (cooldown)
S: 3 mile recovery run
S: OFF

I've never been a fan of wearing a watch while training. I have, however, grown to appreciate knowing some of my stats to help push my training. Wearing a watch during a race? I just don't know what to do. I actually think I am going to run naked -- sans watch -- because I don't want to push the pace too hard and bonk in the middle of my race.

Or should I?
No. I shouldn't.
Maybe?

The danger with that is running blind and possibly missing my goal. Strangely enough, to get under 1:45 -- I only have to take like 6 seconds off my miles from my steady 1:46 finish (I've done three recent half marathons steady in the 1:46 range).

What should I do?! Stephen says I should wear the watch and not look at it until the middle of the run . . . but c'mon! I can't just ignore that it's there! Lots of exclamation points. This is definitely an emotional issue.

Whatever I choose, the race is going to come and go, and I will just run the best I can. I haven't actually raced a race to PR in a long, long time. I guess I'll feel cheated if somehow I don't reach my goal. I've put in the work. I've matched the paces. We shall see what happens.

Who else is racing this weekend?
Or do you run in the Pure Flows?
Any last-minute racing advice for me, please?!

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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?"

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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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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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Half Marathon Plan + Reader Question

Lauren asks:

"So many of my friends and so many bloggers I follow seem to do races almost every weekend. I have done a few 5ks in the past, but I don't have any plans to do anything soon. I don't enjoy racing much, though I have been happy with my finish times. I don't have the money either, as I am in graduate school at the moment. Do any runners run, but not race or race infrequently?" 

Interesting question. I haven't talked much about my race plans for spring. That's probably because I don't have terribly many. I used to love lacing up to the start, getting in a good effort, and enjoying that feeling of success after crossing the finish. For whatever reason, I just haven't been enthusiastic about racing this year. 

There's really no reason I can think of. It's been a bit less convenient and more stressful adding Ada to the mix. Trying to get childcare and getting in consistent training. Money has been an issue for us, too. When we added up what we used to spend on racing, we were floored to say the least.

In my opinion, I don't think there's any requirement to run races as a runner. It may feel like you're missing out, and in some ways you are and you aren't. Racing gives you an opportunity to connect with other people who are passionate about the sport, to put yourself to the test and see hard work pay off, and to have something to work toward with your training.

RUN FOR FUN

I don't think there's anything wrong or lame or silly about running for fun. Even if that "for fun" includes some serious speedwork and long distances. There's no reason you can't run for your own goals and aspirations without having to prove it somehow to the running gods on a specific day or course. And if you want to connect with other runners, you can do that with a running club or friends.

My own racing frequency has gone down from running maybe 20 races a year to just a handful. I'm still running or beating my old times and still holding onto a consistent running schedule. I feel great and I have little plan to change or do more in the near future.

I also have a hell of a lot more free time on the weekends and just a little more money in my pocket, which I'll take at this stage in my life. That all being said, I'm running a half marathon the first weekend of May.

Here's my training plan.


At the time when I wrote this post originally, I was all set to run Saturday's 5 and Sunday's 12. Then i got super sick. So, I'm already seeing that I'll need to bend/adapt. It's possible to still be OK and miss key runs, but it's not ideal.

My goal is to run under 1:45. I don't know how well I will be able to stick to those pace runs because that type of training is new to me + as I mentioned, things just come up. And I have opted to include a nice chunk of cross-training because I am loving the pool and the opportunity to take yoga classes through our gym.

FLEXIBILITY IS KEY

It also gives me some flex if I do miss a long run or other important workout, I can skip the cross-training and replace it with whatever I missed. If you have kids or other large responsibilities at work or school, you likely understand how stuff comes up. Ada and I both have nasty colds this weekend (must have caught it from Stephen last weekend!), so I may have to push my long run back, etc.

If I have unlimited time to work out, I'd probably do a bit more running and fit in the cross training by doubling-up. I used to spend hours working out, but time is at a premium. I am really happy Stephen and I been able to find a relatively good balance.


Thanks to Lauren for her great question. I'd love to know your thoughts, too.

Do you love running, but hate racing? Or is your budget tight and not allow room? Or any other similar circumstance?

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Runner's World Half Marathon Recap

If you remember, the last half marathon we ran was way back in May. It was my first big deal race after having Ada, and I surprised myself with a finish in the 1:48 range. My training had been hit-or-miss, but relatively solid. My goal for the Runner's World Half was to commit to running 5 days a week and to not miss any long runs if I could help it.

How did I do? I'd say well. However, I didn't meet either of these training goals. My training ranged between 3 and 5 days a week, but most weeks I'd finish 4 runs. Usually on Tuesday, Wednesday, Friday, and Sunday. As for long runs (Sundays), I pushed many to Mondays and I missed 2 of them entirely.

Stephen had been telling me about the course for months. (Image from the RW Half Participant Guide.)

That the website described the streets of Bethlehem, PA, as "hilly" and "challenging" -- but I didn't pay it much attention. I've done tons of courses with rolling hills, and I consider tackling inclines a strength of mine. I trained on some hills, but, as I found out on race day, not nearly enough.

OK. So, here's us before the race. (I'm very car-sick in this photo!)


At the start, I decided to take off my long-sleeve in favor of my sleeveless shirt. I have such a hard time knowing what to wear while racing, and I usually end up too hot. The weather was almost perfect -- cool, but with promise of warming up with some sun.

I positioned myself ambitiously, right by the 1:45 pace group (8:00/mile). I've never run in a pace group, so I thought this might be a good time to try it out. Before I knew it, I was off and running. After a slight decline, the first hill revealed itself. I made it up just fine, but was lagging a bit behind the group. I figured as long as I kept their little signs in view, I'd be fine.

One thing I haven't given much thought to before is downhills. I'm probably going to dwell on all the climbing I did in this race. But I think the declines balanced them out. Anyway, I race on those declines. Fast. But not many people do. I think it's silly not to take advantage of such a controlled fall like that. (If you want to try it out, make sure you practice. It uses different muscles.)

Back up for a second. To the expo, where we got this great family photo taken.


At the expo, I heard people saying over and over again that once you get past mile 7, the hills were done (with one exception) and it was just coasting to the finish. I let that dictate how I powered up all those hills. I RACED them, which is unusual for me.

I should have looked at the elevation chart beforehand.


Or maybe not. In all, the elevation gain was over 800 feet. That's the most I've ever done in a race, and I've completed some very hilly courses. I kept thinking those first seven miles, which were a complete blur, that it would be over at the 7-mile marker. But as you can see from this chart, one of the biggest hills is between 7 and 8.

I guess I misinterpreted what "after mile 7" meant. So, this is really the part I can remember. After I hit mile 7, things leveled out, and I thought I was in the clear. No one in my pace range spoke very much. They were all very focused. This is how I can tell I was actually racing, because I didn't mind. Sometimes I am way too happy and giddy, which shows me I'm not expending enough energy.

A man jogged next to me and said he'd be using my pink cap to pace himself the whole race. Soon after, we passed by some houses and his whole family was there cheering him on. I think he had three daughters. Fun!

Also at this point, he blew past me because I saw that gigantic hill. Seriously: Seeing the hill was so demoralizing. I thought I was done for a while, so I think I even swore under my breath. I made it up, but my legs felt like there was nothing left. I hadn't trained for this type of difficulty, and because I was car-sick, I didn't eat a huge breakfast. I think my energy stores were low.

However, things looked up -- or, rather, down -- after that. The neighborhoods were absolutely gorgeous with all the colorful leaves. There were lots of people sitting outside their houses cheering. It reminded me a lot of the Boilermaker in that respect.

And speaking of 15Ks, I wasn't wearing a watch, but by my estimation (and the 9-mile clock marker), I think I did close to my PR on this course for that distance. That was a long way of saying I was speeding along quite well despite feeling so tired.

But the 1:45 group was nowhere to be found.



I thought of Stephen. Poor Stephen. There are no groups for his pace. Running in the top five must be so lonely. Thanks to Kerris (congrats on your race!) for passing along this great photo her husband took of Stephen -- not knowing it was him!

I said the first 7 miles were a blur, but really the rest was, too. I just remember that the weather was perfect. The leaves were beautiful. Bethlehem was beautiful. People around me started to pass me. I was keeping steady-ish, though. But others were speeding up. I heard a few say "we can still make 1:45," so I figured I was somewhat close to my goal.

I started making promises to myself at mile 10. I'll never make myself run a full marathon again -- I will stick to halfs like these, as they are definitely enough challenge. I will give myself an entire week off from running. I'll eat an entire pizza when I'm done. Just don't stop. I'll do anything for you, Ashley, just finish the damn race.

Somewhere in those last couple miles, we passed through Moravian College and some of the historic district again. (These are old photos from when we raced the Lehigh Valley Half a few years ago.)


I also passed by Runner's World Editor at Large Amby Burfoot, who was looking to beat his 1:48 previous PR. He must have! Everyone was saying hi and thanking him for all his hard work. That was one super cool thing about this race. All the RW writers, editors, staff. They have helped me so much with my running, I felt honored to be racing alongside them.

I got to the final mile and my legs were burning. It reminded me much of my marathon days, so I could tell that this course was leagues above what my training prepared me for. I decided (having no idea where I would finish time-wise, Zen-runner that I am), my goal was just to bring it in without stopping. Even if that meant slowing a bit. Which I did because there's a slight, slight incline for part of that final mile.

As we approached the end, I heard drums, cheering, and saw this awesome flame above the finish line. The whole steel mill structure where the race made its home base was asolutely incredible. I wrote more about it on Writing Chapter Three. Anyway, I saw the clock. 1. 4. 6 -- OK I was CLOSE!

Then 35, 36, 37, 38, 39 . . .  ever-ticking along.

I sprinted because I DID NOT want to go over into the 1:47s. And I did it. I think the clock time was 1:46:42 or something like that. But my official time was 1:46:27. A whole 4 seconds off my pre-baby PR at Lake Placid in 2010.

It might not be 1:45, but on that course, I'll take it.


The best part? I r.a.c.e.d the entire half marathon, hills and all. I may have slowed down a couple times, but not by much. My average pace was 8:07, only 7 seconds over goal. At the end, I wanted to collapse, not take cute photos or Tweet my good news. My biggest accomplishment is that I feel competitive again. I'm giving it everything I have, perhaps more than I ever have . . . and only one year after Ada was born.

I didn't think it would be possible. Then I saw Stephen, who first congratulated me and then quickly told me that he had crossed the line 3rd OVERALL. But his story is one for another day.

Recovery has been rough. That day, I took two very long showers because I felt so out of it. I took Monday off from activity, but returned to some easy jogging Tuesday and there was yesterday's pretty jaunt. I was thinking of doing another half in two weeks, but I think I may allow my body more time to heal.

Whatever I do, I know I'll be back for next year's race. The event was super organized, featured stunning scenery, allowed me to run with some amazing people, and -- despite the difficulty -- was fun. Thanks, Runner's World. What a great race!

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The Progressive Long Run

October issue of Runner's World was waiting for us in the mail this afternoon. Interestingly enough, there's a bit about key workouts to finish races faster. One of these methods? The Progressive Long Run, which just happens to be what I did for this weekend's 10-miler.

Sort of . . .

Actually, I completed this type of workout by mistake. As I've written in the past, I don't normally run with a watch, but in order to meet my PR goal, I have been taking Stephen's Garmin along, just not looking at it. I set out to run the first part of the run very easy and then get faster as time went on by perceived effort.

Progressive Long Runs are much the same:

• Run first quarter of total distance easy. Your goal pace plus 45 to 60 seconds. 
• For each successive quarter, run goal pace plus 30 seconds, then 15 seconds. 
• Gun the final mile close to race pace.

My goal is 1:45 for the Runner's World Half Marathon. Here's how that works out for pace:


My run is an example of a more conservative approach. (Surprise, surprise!) But since it was similar, I may just try to do it again -- with more attention to the specific paces -- sometime soon. If you'd like to be more aggressive, try Stephen's method.

Here's his latest long run:


Stephen notes that you likely won't want to try this approach every week. Just a few times a training cycle. In this run, with each mile, he made a conscious effort to increase his pace. His last mile before his cool down is just below goal half marathon pace (5:34/mile or a 1:13:10 finish).

Even if you don't run sub-6 minute miles on long runs, you can still benefit from this type of training. And if you're like me and don't love running with a watch, do it all by perceived effort. You might not be exactly on pace, but you'll still gain overall fitness and perhaps even get a PR out of the deal.

What workouts do you incorporate into training to help meet your goals?

I used to run lots of races as my speedwork because I have always been horrible at keeping disciplined to do it on my own. Now that we're on a stricter budget, I can't just spend money all the time. So, it's been hard, but I've been chipping away at workouts like these and I think I'm actually improving. Not only for this particular race, but as a runner in general.


And today on Writing Chapter Three you can see how Ada and I fared on our own now that Stephen is back at work for the school year.

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A Fall Half Marathon

Happy Friday, folks! It's a dreary one here in upstate NY. But in a way, I like it. Leaves are beginning to fall (yes! already!), and my favorite season is now upon us. Autumn also means another racing season. One that isn't too humid for my liking.

Woo to the hoo!

I've signed up to run race the 1st annual Runner's World Half Marathon on October 21st. That's 9 weeks away, so I'm already completing week three of training. I'm following Hal Higdon's advanced training program, but cutting out Monday's run and lengthening a 3 mile run each week as I see fit.

Runs make up 5 days of my week. Rest, 2. I might consider adding some cross-training, but right now I'm trying to get back into the rhythm of serious training. It's an adjustment. My body is feeling it. I'm pushing myself. I'm ready to go outside my comfort zone again for the first time since I became pregnant 18 months ago.

Here's a glimpse . . .


I'm trying my best to follow this plan to a T, since I haven't been strict with my training since before having Ada. It's difficult to re-learn the discipline, but I think it will be rewarding in the long run. Still, I am taking liberties -- for example, this weekend calls for a 5K race. I'm doing that next weekend instead.

I ran my first double-digits run last weekend since June. It was tough and I almost gave up at mile 9 because it was hot and my legs were tired. Seeing 10 pop up on Stephen's Garmin was rewarding, though. I feel motivated to reach my sub-1:45 goal. A new PR for me, hopefully.

Otherwise, my runners club friends have been fantastic at keeping me accountable. I've had lots of company on training runs and kind words said in my direction. You gals are the best!


If you ever told me that nine months after having a baby I'd be back into my pre-pregnancy shape, or even fitter, I would have called you a liar. Now? I am a believer.

There won't be any more postpartum body updates. 9 months of pregnancy. 9 months after. There's no reason to dwell there any longer. No photos, since I look pretty much the same. (Plus, we took enough on Writing Chapter Three this week.) My weight, however, is now back where I started. Some of the time. I still waver in a three-pound range.

Eh. I'll admit, I do take pleasure in being back closer to "normal," even if I use a number as a gauge. I am starting to get definition in my abs again. But, seriously. None of this has been without struggle and frustration.

To pregnant or other postpartum women out there: Breastfeeding isn't a miracle weight-loss tool. At least, it wasn't for me. Even running/working out hard isn't going to necessarily get you mind-blowing results. The weight dropped off ever-so slowly for me. There was no rhyme or reason to it. My body did what it wanted to do.

So, if it doesn't happen immediately for you either, that's totally normal. But through patience and understanding your body and new priorities, you, too, will normalize after a while. Or find a new normal. Or get fitter/stronger/slimmer/etc. Our bodies and lives are so different, there's really no telling.


Anyway, back to running! I invite you to join me as I chase a PR in the half marathon this fall. And I'd love to know what races you all are running and how you plan to succeed.

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