Scope it out 5k

I've finally been in DC long enough that I've run most of the big courses and races. And while it is nice to try new things, it is also great to return to familiar races. The Scope It Out 5k was the first time last year that I broke 20 minutes. While last year, it was my goal race for March, this time it is just a tune-up race en route to my big April races (Cherry Blossom 10 Mile and Pikes Peak 10k). So there was no taper this time: I trained through this one, with a difficult workout just prior:
I had a great, hard workout on Tuesday that was a brand new one to me. Many of my workouts that I've done are similar iterations of each other. Mile repeats, or 800s or progression runs: I have been doing them all since 2010, and only the times have changed. It's rare these days to have a brand new one, but I got one sent to me that I was so anxious to try out:
20 x 400m with 100m jog in between each, starting at 99 seconds and work down to 94 seconds, knocking off 1-2 seconds per "mile" (4 x 400). So, in a way, it was like a 5 x 1 mile progression run, just broken up differently. I think the most 400s I had ever done was 10, and here we go doubling that and picking up the pace. I was anxious: both excited and nervous for this mighty different workout. There was a sense of duality about the whole thing: both nervous and excited. It looked both long and short (after all, each interval would be done in under 100 seconds). The recovery was the shortest, but the number of intervals was the greatest. But I averaged 1:35 for them (6:20 pace) and even got the last one in 88 seconds!
It overall was a success. Standing at the start, it seemed daunting. And there were moments throughout, lap 6, 12, 17, for example, when it just felt arduous. I was constantly toeing off and it was literally flying by. My mind shut off the rest of the world, the rest of my day, the things to be done. It was just e and the track. In the field, the women's lacrosse team was practice, and occasionally my eye wandered over to them. And in the baseball field behind me, the men's team had a baseball game, and so sometimes my ears picked up on the cheers or the crack of the bat. It was a great workout, but definitely not an easy one right before a race. I also was helping my boyfriend move across town and got in some good lifting in the days leading up to it, and that wiped me out a bit.
I had a nightmare the night before the race that I missed the start of the race and had to just do it as a time trial all alone. But was very relieved to wake up and just have it be a dream. I did my warmup from my house and got there with plenty of time to spare.
Last year, I was the fifth woman, and as a result, I figured I could get up to the front this time. No Olympians or trials qualifiers. Just a couple of other fast looking women. One woman told me, "You look serious," and then proceeded to move a few rows back. When the gun went off, I tried to take off as fast as I could, but it was hard to get the legs moving. I saw a few girls go out way in front, but a couple who were more in reach. I came through the first mile in 6:25, which was a little slower than I had hoped. I started to pick things up a bit...but things were pretty spread out, so it felt almost more like a solo run with a few scattered guys around me. I couldn't even see the women in front of me. Mile 2 was 6:17, so I was definitely picking things up and working my way through it. Last year, I felt so light and easy doing it. Not this time, but I was making progress, and mile 3, 6:11, the finish line was in sight. I did my best to finish strong, and I did in 19:50 flat.
26/2280 overall
4th woman
So while this was not a PR (off by 30 seconds), I was really pleased with the effort. This was not my goal race, but now I am getting to the point where I am running sub 20 in the 5k with some degree of consistency. I am learning to push at the end when it is uncomfortable, and I look forward to using this speed in my April races!
(These pictures are from my last race, the St. Patrick's Day 8k, but on the same course. Weather was much sunnier that day!)

Making a run on the Capitol!

What a difference a month makes: St. Patrick's Day 8k

Exactly 4 weeks ago, I had my rust buster 5k, which I averaged 6:33 pace. It didn't feel great, and I was in the middle of a yucky stint in training. A week after, I finally got on track, and had 3 weeks of very consistent, near-perfect training. I was ready and excited for my 8k today. Sarah told me to aim for somewhere between 6:30-6:25 pace. Part of me was a bit dubious: a month ago, I couldn't even average that in my 5k. But, as I reflected on some pretty good runs, I decided I needed to just go for it.
Spring ahead! Really, on race day, I had to lose an hour? Oh well. I actually got a pretty good night's sleep for spa change and even woke up before my alarm. Always a good sign. The weather was absolutely gorgeous: sunny, low 40s and no wind. Perfect perfect. And the race was close enough to my apartment that I could run there and have that serve as my warmup. I made a friend (someone else running to the race) and we ran most of the way together. Still amazing how that world of running can just open up so many conversations. It served as a nice distraction, and before I knew it, it was time to toe the line. I positioned myself in the fifth row. I knew our local Olympian Clare Hallisey was there, as well as a few Olympic trials qualifiers and it was my hope that I could just hitch on behind them and go. Looking at last year's results, I was aiming to come in between the top 20-30 women.
I came through the first mile in 6:20, which was too fast, but I've come to expect that. It doesn't freak me out anymore, and it just means I pull back in mile 2. And that is exactly what I did, getting through it in about 6:30. I was feeling good, and while it was a fast pace, and faster than my workouts, I was hanging on fine. There were a lot of people around me, and I was using them as motivation. Yeah, it is nice to be up in front and place really high, but it is much harder/lonely. You end up doing much more work. But that was not the case. I felt myself holding back a little, and I knew I would start aiming to pass people at mile 3, with a second kick at mile 4. And that's exactly what I did, slowly picking off person by person and moving up. The final mile (well, .97) was hard, and there is a point when you can see the finish from far away. But before you get there, you go around a block, and then back to the finish stretch. It definitely plays with your mind. At this point, I had been getting closer to another girl, but could not catch her. I didn't care: there was only so hard I could push at that point. As I was getting closer to the finish line, I could see the clock in the 31:50s ticking. I was hauling ass, and the announcer even said, "Is she going to make it?! She's so close!"
31:57!
Woooo! 6:26 pace and right where our plan had been. Yes, that was my 10k pr pace too, but this is still early in the spring season.
20/2214 women
120/3772 overall
I came in the top 20 women and the fact that some of women ahead of me were elite runners...I will take 20 just to be within shouting distance to them. It was a beautiful day for a spring race and a great confidence booster. Yes, 2013 started off slowly, and with some bumps, but I am in a groove now! Last month, I pushed to run 6:33 pace for a 5k, and I ran this month faster in a longer race. These things take time, and I look forward to getting in some more races this spring.

Let go

I am learning to let go a little, and countering everything bundled up in my type A personality. I had two weeks of light training - self-imposed. The first week my knee was bothering me, so I mainly cross trained (and then did the rust buster). Two days after, a few hours after a run, I got slammed with a bad cold and took the rest of the week off. I didn't exercise from Wednesday through Sunday - very unusual for me. Part of me wanted to jump out of my skin. The other part was too tired to move and just took it for what it's worth.
In the meanwhile, I have shifted some of my energy to just being single-minded and focused on revising my dissertation proposal. So, it is possible that I may not have the speediest running season this spring, but if I get my proposal passed, it will all be worth it.
However, a couple of weeks ago, I did return to the track for the first time in 3 months. It was a short workout, and the speed part only totaled 5k. However, I was able to get my legs moving. And I do love getting on the track and working my way through a workout. And then I had a full consistent week of running. 48 miles total for the week. That included a half marathon (informal) run on Sunday, and a tempo run on Saturday.
I am cautiously optimistic. I had the best week of running last week of 2013. I am getting stronger and figuring out how to regroup after a bumpy few weeks. Last week was tenacious Tuesday (what's used to call my track workouts). While it was pouring rain and windy, I was still ready to go. However, by the time I was done with the warmup, there was a lacrosse game going on the turf, spilling onto the track. So I did something I haven't done since January 2010: speed work on the treadmill. This workout is challenging to begin with(since it is all about changing gears), and the treadmill does not stimulate excitement for me. But, it did allow me to be very consistent with pace. In the end, I was right on target. 2.5 mile warmup, 2 x 1.5 mile with half mile jog in between and 2 x 800. The 1.5 mile is broken up into 3 continuous 800s, changing pace with each one. The first 1.5: 3:20, 3:11, 3:20. The second: 3:11, 3:20, 3:10. Then the 2 separate 800s were 3:07 and 3:05. Pretty good considering I haven't done a ton of speed work lately. I am going to do an 8k on the 10th, and now I'm starting to feel like I can actually make a good race out of it.
Last week on the tempo run, under my Boston jacket was my Olympic shirt (which I bought this summer). In a way, both provide motivation. It took a lot of hard work to get to Boston. And it took Olympians a lifetime to get to London. Surely I can get out in the dreary weather and put out a good effort, even in less than ideal conditions. No cutting things short, no cutting corners.
I am becoming consistent again, feeling strong again, and returning to that hunger for excellence.
I had written most of this on Wednesday morning, and it briefly seemed as if I spoke too soon. I fell down walking to class, and banged up my knees really hard. Really?! I had just gotten on track again, did I really just blow it? No. I took Thursday off, and did easy cross training on Friday, and by Saturday, everything was back to normal. Thank freaking goodness. I got in another hilly self-created half marathon on Saturday. Then on Sunday, 3 x 2 x 1 mile run. This is a other cool variation on a tempo run. It breaks things up a bit. 3 miles at 7:13 pace, then half a mile easy, then 2 miles at 6:53, then half a mile easy, and then 1 mile in 6:34. It felt great to get in good turnover. Yes, it got hard in the end, but that's the point. With the warm up and cooldown, it totaled 12 miles, bringing the weekend's total to nearly a marathon. I have to say, I've focused on the shorter distance stuff for so long, it's been nearly 2 years since I've done a 20 miler. My how things change.
And really, I need to let go when everything doesn't go according to plan. Some days or weeks or months do not exactly fit what we expected. But that's how life goes, and the more I can let go and roll with it, the better off I'll be in the long run, literally. Last fall I had a few weeks when I was inconsistent, and eventually, things returned to normal and I had some of the best races of my life. I'm not saying that that will happen again, but you never know.
And sometimes, not knowing is half of the fun.

Watching it come full circle: Love the Run You're With 5k

Like last spring, I selected "Love the Run You're With" as my spring rust-buster race. However, unlike last spring, it wasn't 20 degrees with 20 mph winds. 30 with 2 mph winds was much nicer! Brisk is good, especially when it's sunny. As has been unfortunately precedent with the past few races, I had a difficult time falling asleep. It stinks, because I wasn't even that worked about this race. It was just all about getting out there and testing the wheels for the first time in a few months. Oh well. You have to run with the cards you're dealt with.
Last year, I ran this race in 20:40, and came in 5th place. I figured a slight improvement on my part, depending on the competition, could mean a top 3 finish. As I walked to the start, who did I see but Claire Hallisey, the British Olympic marathoner who lives in Arlington, VA. Nope! No chance at that with an Olympian in the same race! But still, it is a cool feeling to not just be in the same race as an Olympian (because if you do any major marathon, there is the possibility that Olympians are there), but somewhat close together at the starting line. The gun went off, and we were off. I had little to no expectations for this race. Somewhere around the 20 minute mark seemed like a fair guess for what I know about this course and the fact that it's early in the season. This race starts off with a pretty steep hill. Last year, it was a shocker, this time, I felt more ready for it. I hit the first mile in 6:37, and the pace felt a little fast. I knew I wasn't going to be pulling out a PR on this day, but I was just hoping to have a good race. After the second mile, I was able to start thinking about picking things up and starting to pick off people. This is my favorite part of racing: ramping up and shifting gears. Now, there were some back and froths with people, but I did pass more people than got passed. As I hit the 3 mile mark, I could see the clock ticking. I knew sub 20 was out of my grasp, but was determined to just get in a strong finish.

In the pink top on the right

20:20 (6:33 pace)
16th woman out of 1,084
60 overall out of 1,723
So funny - that time last year would've put me as fourth woman and age group winner. It all depends on the year you run!
Not too shabby for a rust buster. 20 seconds faster than last year, which is good progress. Last year, 20:20 was my PR, and now my PR is 19:21. So a minute faster than last year, a minute slower than my best. My fall rust-buster was a 5 miler at 6:30 pace - faster for longer. But..If 20:20 is what I can on a "B day," I think that's a good sign. I know sometimes my standards can be ridiculous: I need to chill out, relax, and just have fun. I got to run near an Olympian, who went on to run 17:55 for the 5k. That's not an every day occurrence. Last year, I was the fastest single girl at the race (with it being a Valentine's Day race, they have those categories). I was just a few days away from meeting my boyfriend, and we are approaching our first anniversary. This year, I was 7th in the taken category - and all the happier. I do Love the Run I'm with, and the guy too. 2013 - lookout!

Training with Lauren on my mind

Lauren en route to 2nd place in the Navy/Air Force
Half Marathon in 1:21 in September

The week before Sandy Hook, I had a sudden loss of my own. A running friend of mine, Lauren Woodall Roady, was killed by an off-duty firetruck in Kentucky after competing in the SATF Club Cross Country National Championships. I first met her after a 5k in March, in which we both had PRs. She came in second and went sub-19, I came in fifth and went sub-20. We did a 3 mile cool down together and talked about runs we had done, life in DC, etc. Very nice girl, and had just joined the Georgetown Running Club racing team, a local competitive team. After that, I saw her at half a dozen DC races, in which she consistently achieved new PRs. When we met, her PRs were 18:55 for 5k, 41:46 for 10k, and 1:28:30 for the half marathon. In less than nine months, Lauren dropped those PRs to 17:53, 36:35, and 1:21:41. She was turning into an emerging elite quite quickly, and her hard work ethic was quickly paying of. While she was consistently faster than me, we had a lot in common and both were very engaged in DC running and happy to talk after races. While I don't know if we were quite friends, saying we were mere acquaintances diminishes that special relationship you build with fellow runners.
I was so sad to hear that she had passed away in such a tragic accident. This was a woman with such potential, both on the roads and off. Lauren was only a few months older than me, had recently gotten married, and had her whole future ahead of her. 
I've been thinking about Lauren a lot lately with the spring racing season right around the corner. Without a doubt, she would've been at a lot of the races on my schedule, and beat me handedly. 
I've had days when frankly, I didn't want to hop on the stationary bike at night after a long day or slog it out on the roads. I could easily skimp out, but Lauren has been on my mind a lot. Her dedication to running and training was admirable, and certainly worth of emulation and imitation. So, the days when I haven't been as anxious to work out, I offer my sessions up to her. She would've been out in the cold or the gym, striving for improvement. It's the least I can do for someone who was so passionate about this beautiful sport.

My running renaissance in DC

Me with one of my old running partners, 2 days before the 2009 inauguration

This is a bit overdue after the inauguration. I had moved to DC only a few months prior to the 2008 election and Obama's 2009 inauguration. I was there at the National Mall, all excited about the promise of hope and change in the future. I was also in the early stages of training for my first marathon.  I couldn't help but reflect on the difference four years had made. Back then, I was excited about finishing my first marathon, and doing a few races around DC. I had no idea where I was going: in my history program, my running, my life, and my way around DC.
Four years later, DC is my home, and the National Mall is my running playground. Some of my routes have been the same since 2009, when all the magic began. Others are new and/or improved. I have places to run in Maryland, the District, and Virginia: each with unique and varied paths. I've also found a series of races to embrace and call my own too, that I can return to year after year with excitement. And, since DC is so rich in running, I can try new ones annually as well.
I remember running around the National Mall in 2008 and felt like a tourist. The city was still so new to me, and I felt more like a visitor than a resident. Would the monuments appear ever just a regular buildings? Or would I always stop and marvel along the way? Perhaps it's a little of both. I see the Capitol every day on my walk to the metro, and hit all of the monuments during my runs. I do not stand transfixed anymore, but quickly take it all in as I go by. I'm still not completely perfect with direction, but I do know my way so much better than I did four years ago.

And DC opened her running arms to me. I was fortunate in my second year to become a part of the Pacers Ambassadors program in conjunction with the Pacers Running Stores. Not only did they provide me with a little gear and the opportunity to volunteer at local races, they also connected me with a group of dedicated local runners who I had never met.  
I found out the other day in a RunWashington.com survey that this blog has been nominated for "Best Local Running Blog" in DC! So, if you've lived or visited in DC and done some running here, fill out the survey (which asks about favorite running spots, races, etc) and on questions #13, vote for the medievalist!
Running in DC gave this medievalist a renaissance. This blog is part of that too. It's allowed me to dialogue about races, training, but it's also connected me to a very vast and talented community of runners and readers. I wouldn't have paired running and writing together initially, but the two ended up going hand in hand, or hand and foot, as it were.

What happened to the mega mileage?

It is generally a sign that things are a little rocky if I stop blogging.  And if you've been following things since Thanksgiving, you can do the math and figure this out.

In November, I started off on a mega-mileage cycle.  In 4 weeks I ran 67, 58, 70, and 42 miles.  I was feeling great.  I couldn't believe how much running I was doing, but I was absolutely loving it and felt ready to take on another month of it. Then I started the second cycle: 68, 61 miles.  And then I could tell at the end of week 6 that things were a bit rocky.  My legs ached doing the double runs, but that was normal, right? And my pace had slowed down on the runs, but that was normal too. But by New Year's Eve, my last run of 6.1 miles took nearly an hour.  New Year's Day, I trotted it out for 3.4, and then took a few days off.  Still wasn't convinced though, and was pretty bummed.  Instead of a week where I would go sky-high in the mileage, and hit a new PR of 75 miles, I scraped by with 30. It wasn't quite knee pain, but the knee was definitely sore and I couldn't ignore that. I e-mailed Sarah and asked for some unscheduled running time - no plan, no schedule. The following week, I started to add in those old ITB exercises. 

My best friend Kathleen, her dog, and me in Providence

Say what? If you didn't know me then, you'll know now that in Winter 2010-2011 I developed ITBS on the cusp of training for Boston 2011. Thanks to my mom pushing me into physical therapy, I got a set of awesome exercises that strengthened my leg to a 3:27 PR. I used to do those twice a day, but after the marathon, I would only do them sporadically.  But now, I am back into the groove of doing them.  It also helped that two weekends ago, I spent the weekend in Providence with my best friend, Kathleen.  She was my first running buddy in high school, and used to kick my butt on 3 mile runs.  I remember asking for walk breaks or to slow down. Anyways, we had a wonderful weekend together, including a couple of nice 3 mile runs through Providence. It did the body good too. Time together with the important people can just work wonders. Only ran 18 miles for the week, but I did not care.

The semester started last week, and I returned to running 4 days a week, with 3 days of cross-training. 6 on Tuesday, 7 on Thursday, 7.3 on Saturday. My legs weren't complaining anymore, so I opted to try a longer run on Sunday. I ended up covering 11.5 miles in 90 minutes, and I felt like I was in such a good rhythm.  Everything just flowed - I didn't feel tired, my knee didn't hurt, and I felt great. 

And with that, I solidified my race schedule for the spring, and commenced a training cycle. 4 days of running, with 3 days of cross-training. My rust-buster 5k is less than 3 weeks away, and then after that I'll have 4 weeks before my next race. The Cherry Blossom 10 Miler will be my big race on April 7th.

It's hard to admit one's limits. Bodies can only take so much.  For some, that's 30 miles a week.  Or 100. Or if you're Deena Kastor back in her Olympian days, 140. I learned that I cannot reasonably run 65+ miles a week for more than a couple of weeks. And that's okay.  Sure, I'd love to be like some of you and crank out 5 weeks of 70 mpw, but that's not me. The mega mileage was a great experiment, but it also taught me a great lesson too.

We each have our own unique system and set of capabilities. Learning about what works for each of us is all part of the adventure on the open road.

Cheaters Never Win: Shimmer in the Darkness

Last night I started watching the Lance Armstrong/Oprah interview, and frankly, I wanted to kick him in the pants.  USADA called it the most sophisticated doping program, and I believe it.  Because frankly, America watched in amazement as this cancer-comeback kid grabbed title after title in the Tour de France.  We poured money into LiveStrong bracelets and supported the charity that he was the face of.  Livestrong is an incredible charity, and played an important role in my grandpa's life.  So I can't rip him entirely apart, because he did a lot for the fight against cancer.  But.
I am looking at a liar, a manipulator, a bully, and a cheat.  Thirty minutes in, I had seen enough.  He can explain away everything, and say that his cancer provided him with justification to do anything to win, but no.  He lied, he cycled across the finish line of some of the biggest competitions in the world knowing that it was through blood doping and EPO that fueled his victory.  And so I'm done reading all about his plan, his rise to fame, and all of the garbage now.
Cheaters never win.  Lauren Fleshman had a great post about it.  99% of the athletes are not doping.  It dirties the sport and threatens to take away the purity of our beloved sport.
So, a big role model bit the dust.  But, there are still so many to go around.  Deena Kastor, Meb Keflezighi, and Shalane Flanagan are all American Olympic medalists and they didn't lead a covert operation to switch out their blood in order to do so.
Our world keeps getting a little darker as stories like this.  But it's those who keep winning and fighting in the face of all of that take away the tarnish and put back a hint of a shimmer.

2012 in review

A year in review:
Oh two-thousand-twelve
So many details to delve
Into, the running
the racing felt stunning.

Aimed for shorter distances instead
Found there was nothing to dread.
There was no 26.2
And I found I didn't say "boo hoo"
A year without a marathon
There were great races I stumbled upon.

Ran my first track race
Four searing laps at a grueling pace
San Fran opened her golden gate
Winning a race sure felt great
Army Ten Miler was run Army Strong
I could keep the pacing all day long.

Three mythical barriers went crack:
The mile, 5k and 10k took a smack.
16 races were run in all
Some in Rochester, some around the National Mall.

I ran from coast to coast
Doing what I love the most
High mileage and double days
Smiling amidst the Santa Cruz rays.

Began life as a professor
Kept each student from becoming a transgressor
Worked in California as the Dean
Kept the kids in line without acting too mean.

Met a new man who cheered me on
And became someone who I depended on
Found new joy beyond the run
Grateful for someone to share in the fun.

Oh two thousand twelve
It's time for you to shelve
And wipe the slate clean
In welcoming 2013.

PRs 1 mile: 6:02 /5:51 (May)
5k: 20:23/19:21 (October)
10k: 41:27/39:50 (November)
10M:1:23:18/1:06:10 (this was 3.5 years old) (October)
Miles run: 1900 on the dot
I aimed to get 4 glasses of water and 8 hours of sleep each day.  It didn't always happen, but I know I was more hydrated this year than any other year.  And I definitely made a more concerted effort to get sleep.

Goals for 2013:
1 mile: (A) 5:45 (B) 5:47
5k: (A) 18:59 (B) 19:10
10k (A) 39:20 (B) 39:40
10miler (A) 1:04:59 (B) 1:05:30
Get my dissertation proposal passed!

I spent the last few days of 2012 running and visiting with friends and family.  My boyfriend came into town and was able to meet some of my girlfriends from high school (and their husbands and babies -we are all grown up).

2012 is in the books - let's see what is to come in 2013!

Peace on foot

Merry Christmas, everyone!  We had a very nice Christmas in Spencerport.  It was just me, my parents, and my brother for Christmas Day, and it was a great day.  After my brother got on the train to go back to NYC, I laced up for a Christmas Day run.  I've never run on Christmas Day.  My dad and I went bike riding last year because it was 50 degrees, but I've never run.  I didn't run twice, like Mo Farrah, but I did head out to run 8 miles.
In a cold, weary world, and in a chilly little town, there is still peace on foot.  Hardly anyone else was outside as Old Man Winter yawned and the last winter rays of sun vanished from the sky.  Lights from the houses illuminated my path, as I meandered through my hometown.  There weren't many cars to dodge.  I had no pace expectations to hit.  My head was clear, my legs weren't too heavy.  It was just me and the run - nothing more.

Christmas on the Erie Canal

Near the end of the run, it had grown dark, and I unplugged my headphones to just enjoy the silent night.  But after moments of quiet, what did my perked-up ears hear?  Christmas carols.  From a nearby church, a classical version of "Frosty" was playing and could be heard from blocks away.  So beautiful and simple on Christmas Night.
I am neither ignorant nor delusional.  I know that life is not perfect, and that our world is flawed and can be cruel.  But on one night, the holiest night of the year, in the sleep town of Spencerport, there was peace on foot.