Somehow, today is the last day of 2010. Today is a day when everyone finds themselves a tad more introspective, filled with both regret and the anticipation of a fresh start. Tomorrow morning, we make promises that perhaps we can't keep, but that for at least a few weeks, we believe we can achieve.
2010 was not my banner year. I started off strongly, then found myself seriously derailed by compartment syndrome. From the "easy" surgery to the extremely long recovery, 2010 was a wash of a running year, at least on paper. However, I wouldn't completely erase the experience. I learned a lot about patience, about why other people run and that time really does heal all wounds. I ran my first ultra-distance, joined a dear friend completing her first half marathon and raced my first half marathon back with good results.
I have big goals for 2011. I want a PR in Boston. I want to become confident in my running. To do this, I first need to get over the fact that it's cold, dark and slippery and get my butt out the door. I want to build back up to my regular mileage around 60 miles per week. I also need to continue to work on core strength and strength training. To improve my confidence, I am going to take advantage of almost every race I can find. Even if I use the race as a tempo run, every time I toe a start line, I learn how to manage my nerves and focus on a particular pace.
What are your goals for 2011? How will you get there? Are you being realistic or a bit on the overenthusiastic side?
Happy New Year
~S
Friday, December 31, 2010
Wednesday, December 22, 2010
The Holiday Express
Somehow, it's December 22nd. As I often remark to friends, we are aboard the "Thanksgiving-Christmas-how the f&^% is it Valentine's Day Express." It's enough of a struggle to meet all our commitments during the holidays; how do we even begin to maintain a running schedule? Below are two ways I keep moving during the holidays:
*Commit to 10: You can find ten minutes in your day. Yes, you can. On busy days when I'm too tired/busy/sick to run, I get myself out the door for a ten minute run. Usually it will turn into a longer run, but sometimes, it's just 10 minutes (or 20 if I did an out and back). Obviously the benefits aren't immense, but I get my heart rate up, stave off the "ugh, I haven't run in a week" motivation killer and sometimes end up with a worthwhile run.
*Lunchtime Run: In the winter (at least in the Northcountry), it's cold enough to reasonably run at lunch. I keep a complete set of running clothes under my desk for days when it's way below zero at 5 am, or if I'm exhausted. For winter, I leave a pair of cheap trail sneakers (I bought a New Balance pair from a couple of years ago) kicking around. They have enough tread for snowy days, but can go inside for the treadmill or track. I aim for a 30 to 45 minute run, leaving me enough time to clean up before the afternoon. Work Running essentials?
How do you force yourself out of bed during the winter? What tricks do you have to keep motivation high when the mercury drops?
Run On ~S
*Commit to 10: You can find ten minutes in your day. Yes, you can. On busy days when I'm too tired/busy/sick to run, I get myself out the door for a ten minute run. Usually it will turn into a longer run, but sometimes, it's just 10 minutes (or 20 if I did an out and back). Obviously the benefits aren't immense, but I get my heart rate up, stave off the "ugh, I haven't run in a week" motivation killer and sometimes end up with a worthwhile run.
*Lunchtime Run: In the winter (at least in the Northcountry), it's cold enough to reasonably run at lunch. I keep a complete set of running clothes under my desk for days when it's way below zero at 5 am, or if I'm exhausted. For winter, I leave a pair of cheap trail sneakers (I bought a New Balance pair from a couple of years ago) kicking around. They have enough tread for snowy days, but can go inside for the treadmill or track. I aim for a 30 to 45 minute run, leaving me enough time to clean up before the afternoon. Work Running essentials?
- Dry Shampoo (women): TRESemme has a decent line, just rub in and shake out hair.
- Baby Wipes
- Face Wash
- Mascara, tinted face cream and blush
- Hand Towel
How do you force yourself out of bed during the winter? What tricks do you have to keep motivation high when the mercury drops?
Run On ~S
Monday, December 20, 2010
Race Report: Roxbury Half Marathon
Short Version: I broke (almost) every race week rule and still managed to pull out a win and decent run on a course that a) wasn't marked b) was more like 14 miles and c) had some um, interesting timing (As of writing this, our times are all about 20 minutes slower than we actually ran). I managed to do the last 3 something miles at around a 6:00 mile pace, which was a huge success and feel that overall, I ran my first truly smart race. It isn't a course I'd recommend to a runner who needs more than a start/finish line and a wristwatch, but for me, it was as good a comeback race as I could ask for.
Overall 7th
Women 1st
Time 1:37:xx?
Distance: 13.8 (we think)
Long Version:
Race Week: I was an epic disaster. I went out Thursday night for an event and had too much wine, so I didn't sleep well and was dehydrated going into Friday. Early Friday morning, we had McDonald's breakfast (I did oatmeal, but still) and headed to CT. Upon arriving at the hotel, I realized that I had no Body Glide and two pair of socks, both with significant holes. We went out to the course to check it out, then attempted to find a place to eat dinner and settled on Don Julio's Italian. Despite having strong reading comprehension skills, I managed to end up with a battered chicken on a bed of arugula instead of the chicken parm I thought I was getting. So much for eating some carbohydrates. I slept well from about 10 until 2 on Friday night, then fitfully until the alarm rang at 6:15. I attempted some French Toast at breakfast but was anxious, so only got in a couple of bites and some water.
Course: The course was beautiful and also one of the hilliest that I have ever run. About 60/40 dirt to pavement, it was kind on the legs. There were a set of screaming downhills, followed by grinding uphills and there wasn't much flat to be found. Markings proved to be the biggest issue. Despite the RD telling us that the pavement was marked, almost no runner ran the same course. The group I was with ended up doing about 13.8 miles after a missed turnaround on the first leg.
Race: After a ten minute warm up, I stripped down to my race outfit. It was only about 20, so I opted to keep my jacket on, despite knowing I would need to shed it later. It made it until mile 4. We herded over to the start line a little before 8:30. Unfortunately, the start didn't go off until about 8:50, giving us plenty of time to get cold and grumpy. Somehow, during this wait, my nerves subsided. When the start went off, I was relaxed and ready to run my own race.
Mile 1: I used the first mile to settle into a pace and warm-up and came through the first mile in about 7:30.
Miles 2 through 7: For the first time ever, I ran with a pack. A group of men joined me right around 1 mile and instead of letting them pass me, I worked with them over the next 5 miles. We talked a little and one of the local runners told me more about the area, which was a great distraction. I took a Gu as I was starting to feel the week of terrible eating.
Miles 7 through 10: After a mix-up at the turnaround, we were back on the loop, where no more course mistakes could be made. I decided to break free of the pack because the pace felt too comfortable. I came through the 10 mile at 1:16, about a 7:36 pace, and decided it was time to work. From here until the end, I was alone.
Miles 10 through Finish: This section started with a grinding uphill section and I was definitely feeling the earlier hills. I worked on maintaining good posture and turnover and just kept telling myself to leave it out on the course. My work paid off and I came through the finish just after 1:37, meaning that I geared down to somewhere around 6 minutes per mile.
For the first time ever, I was happy with a race performance. I couldn't have given much more than I did and I ran a patient, smart race. I started to trust the benefit of working in a pack and it is something I hope to explore more in Boston and beyond.
Grumpy Me at the Start Line, rocking some Carolina blue tights.
I'll post some race pictures when they are available. They are sure to be a doozy, with both happening on big climbs.
Run On. ~S
Overall 7th
Women 1st
Time 1:37:xx?
Distance: 13.8 (we think)
Long Version:
Race Week: I was an epic disaster. I went out Thursday night for an event and had too much wine, so I didn't sleep well and was dehydrated going into Friday. Early Friday morning, we had McDonald's breakfast (I did oatmeal, but still) and headed to CT. Upon arriving at the hotel, I realized that I had no Body Glide and two pair of socks, both with significant holes. We went out to the course to check it out, then attempted to find a place to eat dinner and settled on Don Julio's Italian. Despite having strong reading comprehension skills, I managed to end up with a battered chicken on a bed of arugula instead of the chicken parm I thought I was getting. So much for eating some carbohydrates. I slept well from about 10 until 2 on Friday night, then fitfully until the alarm rang at 6:15. I attempted some French Toast at breakfast but was anxious, so only got in a couple of bites and some water.
Course: The course was beautiful and also one of the hilliest that I have ever run. About 60/40 dirt to pavement, it was kind on the legs. There were a set of screaming downhills, followed by grinding uphills and there wasn't much flat to be found. Markings proved to be the biggest issue. Despite the RD telling us that the pavement was marked, almost no runner ran the same course. The group I was with ended up doing about 13.8 miles after a missed turnaround on the first leg.
Race: After a ten minute warm up, I stripped down to my race outfit. It was only about 20, so I opted to keep my jacket on, despite knowing I would need to shed it later. It made it until mile 4. We herded over to the start line a little before 8:30. Unfortunately, the start didn't go off until about 8:50, giving us plenty of time to get cold and grumpy. Somehow, during this wait, my nerves subsided. When the start went off, I was relaxed and ready to run my own race.
Mile 1: I used the first mile to settle into a pace and warm-up and came through the first mile in about 7:30.
Miles 2 through 7: For the first time ever, I ran with a pack. A group of men joined me right around 1 mile and instead of letting them pass me, I worked with them over the next 5 miles. We talked a little and one of the local runners told me more about the area, which was a great distraction. I took a Gu as I was starting to feel the week of terrible eating.
Miles 7 through 10: After a mix-up at the turnaround, we were back on the loop, where no more course mistakes could be made. I decided to break free of the pack because the pace felt too comfortable. I came through the 10 mile at 1:16, about a 7:36 pace, and decided it was time to work. From here until the end, I was alone.
Miles 10 through Finish: This section started with a grinding uphill section and I was definitely feeling the earlier hills. I worked on maintaining good posture and turnover and just kept telling myself to leave it out on the course. My work paid off and I came through the finish just after 1:37, meaning that I geared down to somewhere around 6 minutes per mile.
For the first time ever, I was happy with a race performance. I couldn't have given much more than I did and I ran a patient, smart race. I started to trust the benefit of working in a pack and it is something I hope to explore more in Boston and beyond.
Grumpy Me at the Start Line, rocking some Carolina blue tights.
Run On. ~S
Wednesday, December 15, 2010
Stretch and Strengthen
Somehow, these two exercises escaped me, so I'm sharing them here. As other post-CECS runners can attest, compartment release doesn't necessarily erase pain and soreness. The compartments may be decompressed, but we now combat significant scars deep in the anatomy of the calf. Calf pain is perpetual enough for me that I rarely list it when whining about what hurts on any given day. I'm going to begin to build these two exercises into my routine; if you do too, let me know how they work.
Heel-Toe Walk: A spinoff on one of the diagnostic tests for CECS, this can also help build strength in the lower leg compartments.
Walk across a flat surface on your heels. Return to start while walking on your toes. Repeat 2 more times.
Compartment Stretch:
Start in the standing quad stretch, one leg pulled gently behind, with the foot in your hand. (Use a wall for balance if needed.) Shift your hand such that you are grabbing the toe of your shoe (toes pointing skyward). You should feel the stretch in the anterior and lateral compartments (as opposed to the quad in the traditional version of the stretch.)
And that old disclaimer: I am not a doctor or a physical therapist, so you know, contact one if you don't regularly stretch or move.
Run On. (And stay warm, the deep freeze is back).
S
Heel-Toe Walk: A spinoff on one of the diagnostic tests for CECS, this can also help build strength in the lower leg compartments.
Walk across a flat surface on your heels. Return to start while walking on your toes. Repeat 2 more times.
Compartment Stretch:
Start in the standing quad stretch, one leg pulled gently behind, with the foot in your hand. (Use a wall for balance if needed.) Shift your hand such that you are grabbing the toe of your shoe (toes pointing skyward). You should feel the stretch in the anterior and lateral compartments (as opposed to the quad in the traditional version of the stretch.)
And that old disclaimer: I am not a doctor or a physical therapist, so you know, contact one if you don't regularly stretch or move.
Run On. (And stay warm, the deep freeze is back).
S
Monday, December 13, 2010
Another Product Review: Winter Gloves
I know I've been giving Ski Rack a lot of love recently, but there's a reason for that: they carry good gear at reasonable prices, and create an atmosphere where elite athletes and weekend warriors alike are welcomed.
I suffer from a condition called Raynaud's, which means that my fingers and toes are painfully frozen at any temperature lower than about 50 degrees. I wear gloves in the frozen food section of the grocery store year round. As a result, winter running can be incredibly painful. I've tried gloves, I've tried mittens. Thin gloves result in pain, huge mittens result in hands that get so clammy, I have to take them off mid-run. Not a great solution on either end.
When I was in Ski Rack last weekend, the 180s Ultralite Running glove was recommended to me. I was skeptical to say the least. The fabric was thinner than most windbreakers, with a glove inside a mitten construction (hereafter: glitten). They did come with the required fleece strip for nose wiping (gross, but totally necessary. Don't lie, you do it too). I liked that I had the dexterity of a glove with the (alleged) warmth of a mitten. At $25, they were much more reasonably priced than other running gloves. I decided to give them a try, with the idea that they would at least be a good glitten for late Fall/early Spring.
Much to my surprise, they are really warm. I've worn them comfortably from 30 degrees down to 0. My hands were a little warm at 30, and a little cold at 0, but I never had the throbbing/white/frozen feeling that I usually do. They are particularly great between 10 and 25. My hands were warm, but not sweaty. I would actually describe the feeling as comfortable, which is something my hands rarely are.
Overall, this is the best running glove I've come across:
*Preserves dexterity
*Option to be a glove (mitten tucks into itself) in warmer weather
*Metal touch pads to operate phone/iPod
*Wind/Water Resistant
*Reflective strips
Link to Ski Rack:
http://www.skirack.com/browse.cfm/4,10408.html
Link to 180s Website:
http://www.180s.com/
I suffer from a condition called Raynaud's, which means that my fingers and toes are painfully frozen at any temperature lower than about 50 degrees. I wear gloves in the frozen food section of the grocery store year round. As a result, winter running can be incredibly painful. I've tried gloves, I've tried mittens. Thin gloves result in pain, huge mittens result in hands that get so clammy, I have to take them off mid-run. Not a great solution on either end.
When I was in Ski Rack last weekend, the 180s Ultralite Running glove was recommended to me. I was skeptical to say the least. The fabric was thinner than most windbreakers, with a glove inside a mitten construction (hereafter: glitten). They did come with the required fleece strip for nose wiping (gross, but totally necessary. Don't lie, you do it too). I liked that I had the dexterity of a glove with the (alleged) warmth of a mitten. At $25, they were much more reasonably priced than other running gloves. I decided to give them a try, with the idea that they would at least be a good glitten for late Fall/early Spring.
Much to my surprise, they are really warm. I've worn them comfortably from 30 degrees down to 0. My hands were a little warm at 30, and a little cold at 0, but I never had the throbbing/white/frozen feeling that I usually do. They are particularly great between 10 and 25. My hands were warm, but not sweaty. I would actually describe the feeling as comfortable, which is something my hands rarely are.
Overall, this is the best running glove I've come across:
*Preserves dexterity
*Option to be a glove (mitten tucks into itself) in warmer weather
*Metal touch pads to operate phone/iPod
*Wind/Water Resistant
*Reflective strips
Link to Ski Rack:
http://www.skirack.com/browse.cfm/4,10408.html
Link to 180s Website:
http://www.180s.com/
Friday, December 10, 2010
What makes the dawn come up like thunder? Courage!
I am the Cowardly Lion of running. There, I said it. This is neither breaking news nor a surprise, but like most character flaws, hard to admit to yourself and others.
Even before surgery, I avoided racing (and speed work) because it was more comfortable to not know how fast (or slow) I was, an extension of the "if a tree falls in the forest" logic. After surgery, I've used recovery as a crutch. My surgery was on April 7th. I started running again in earnest in September. It's now December and I'm still jogging along. Part of that is that I am still in some pain. A bigger part of that is that I'm afraid to find out what happens when I start pushing it again.
What if I never run fast again? What if I never reach my goals in the marathon? What if I never PR? Alternatively, what if I am recovered and ready to run fast in Boston? Am I ready to plunge back into training, putting hours a day into running?
In deciding to run this half marathon next weekend, I find myself panicked. I recognize the need to push myself and the benefit of assessing my current speed. But what if I fail? I've had a few quality workouts in the past couple of weeks. I comfortably held estimated race pace for 4 miles on the treadmill. I ran a set of three minute 800s and am still walking. I slogged through 14 miles in snow and wind (okay, not quality, but a good character builder). Still, I am not prepared to confront the truth revealed by a real-life race.
The bigger question is, who cares? I assume that people will not like me less if I don't have a great race. I would guess that the readership of this blog (which, from the Google Stats, is alarmingly high) won't decrease if I blow up. So who does care? At the end of the day, it's probably only me. In all honesty, I'm never happy after a race even if it does go well. I am notorious for finishing a race and shrugging off congratulations with a litany of things I could have done differently.
So, how do you find courage? How do you push through doubt to give it a try? What confidence builders get you to the starting line?
Run on.
~S
Even before surgery, I avoided racing (and speed work) because it was more comfortable to not know how fast (or slow) I was, an extension of the "if a tree falls in the forest" logic. After surgery, I've used recovery as a crutch. My surgery was on April 7th. I started running again in earnest in September. It's now December and I'm still jogging along. Part of that is that I am still in some pain. A bigger part of that is that I'm afraid to find out what happens when I start pushing it again.
What if I never run fast again? What if I never reach my goals in the marathon? What if I never PR? Alternatively, what if I am recovered and ready to run fast in Boston? Am I ready to plunge back into training, putting hours a day into running?
In deciding to run this half marathon next weekend, I find myself panicked. I recognize the need to push myself and the benefit of assessing my current speed. But what if I fail? I've had a few quality workouts in the past couple of weeks. I comfortably held estimated race pace for 4 miles on the treadmill. I ran a set of three minute 800s and am still walking. I slogged through 14 miles in snow and wind (okay, not quality, but a good character builder). Still, I am not prepared to confront the truth revealed by a real-life race.
The bigger question is, who cares? I assume that people will not like me less if I don't have a great race. I would guess that the readership of this blog (which, from the Google Stats, is alarmingly high) won't decrease if I blow up. So who does care? At the end of the day, it's probably only me. In all honesty, I'm never happy after a race even if it does go well. I am notorious for finishing a race and shrugging off congratulations with a litany of things I could have done differently.
So, how do you find courage? How do you push through doubt to give it a try? What confidence builders get you to the starting line?
Run on.
~S
Tuesday, December 7, 2010
Saucony Kinvara Review
I have a far more introspective blog entry that I should be writing about courage and confidence, but instead, I'm going to do a first impression shoe review.
At Ski Rack (www.skirack.com), I got to play around with some of the new minimalist shoes on the market. My requirements? Small difference between heel and toe, low profile heel cup and otherwise no bells and whistles. Perhaps this was an overreaction to my failure of a shoe purchase earlier this Fall, but after two months of struggling through a neutral cushioned shoe that made every run feel awkward, I was ready to head back to a simpler shoe. I had previously fallen in love with the New Balance 737, but as with some love affairs, New Balance crushed me by pulling it off the market. The 737 was light and simple, perfect for someone like me, who basically needs something to protect my soles and not much else.
I tried the Kinvara first and was immediately impressed with the level of comfort. I also tried an offering by Brooks and by Pearl Izumi. The Brooks shoe was a unisex shoe and felt too boxy for me. I like to have a good feel of the road and feel secure in a shoe, so I nixed that offering. The Pearl Izumi had a narrow fit, which didn't feel great on my super high arch. After trying the Kinvara again, I decided to go with it, adding a bright orange shoe to my collection.
My major concern was whether my feet would freeze in the highly vented shoe. To my surprise, my feet were completely comfortable, even on an extremely cold and windy Sunday night test run. All told, the shoe was a hit. I felt light and efficient and for the first time since surgery, like running was a natural choice for me. As others have noted about the switch to a more minimal shoe, my calves were a little sore, but no more than usual for me. I did notice that my feet were much more sore than normal after the 8 miler. Overall, however, the fit was great out of the box and besides needing some adaptation time, I think these are going to be an awesome shoe for me.
Of note, for runners in the Burlington area, Ski Rack is competitive on price for this shoe, coming in less than Roadrunner Sports and of course, is one of our local options. The service is great too and the ability to return a shoe without a lot of hassle if it just doesn't work out is worth it, at least in my estimation.
At Ski Rack (www.skirack.com), I got to play around with some of the new minimalist shoes on the market. My requirements? Small difference between heel and toe, low profile heel cup and otherwise no bells and whistles. Perhaps this was an overreaction to my failure of a shoe purchase earlier this Fall, but after two months of struggling through a neutral cushioned shoe that made every run feel awkward, I was ready to head back to a simpler shoe. I had previously fallen in love with the New Balance 737, but as with some love affairs, New Balance crushed me by pulling it off the market. The 737 was light and simple, perfect for someone like me, who basically needs something to protect my soles and not much else.
I tried the Kinvara first and was immediately impressed with the level of comfort. I also tried an offering by Brooks and by Pearl Izumi. The Brooks shoe was a unisex shoe and felt too boxy for me. I like to have a good feel of the road and feel secure in a shoe, so I nixed that offering. The Pearl Izumi had a narrow fit, which didn't feel great on my super high arch. After trying the Kinvara again, I decided to go with it, adding a bright orange shoe to my collection.
My major concern was whether my feet would freeze in the highly vented shoe. To my surprise, my feet were completely comfortable, even on an extremely cold and windy Sunday night test run. All told, the shoe was a hit. I felt light and efficient and for the first time since surgery, like running was a natural choice for me. As others have noted about the switch to a more minimal shoe, my calves were a little sore, but no more than usual for me. I did notice that my feet were much more sore than normal after the 8 miler. Overall, however, the fit was great out of the box and besides needing some adaptation time, I think these are going to be an awesome shoe for me.
Of note, for runners in the Burlington area, Ski Rack is competitive on price for this shoe, coming in less than Roadrunner Sports and of course, is one of our local options. The service is great too and the ability to return a shoe without a lot of hassle if it just doesn't work out is worth it, at least in my estimation.
Subscribe to:
Posts (Atom)