just a blip.

After barely running the prior week (due to some wierd bug), I was able to hop right back into things this past week.  I think the key was realizing it would be anti-productive trying to fight through whatever I had and then not starting running the second I began to feel better, but give my body and day or two lag time and make sure it was back up to full health.  Oh, what wisdom!  34 years in the making no less!

I think I'm going to give the USATF 50k Championships in March a go.  I had a great time there last year and would like to try and tackle it again.  While I train for it, I'm going to try and keep focusing on some areas that need improvement (shorter/speed stuff).  This may seem totally counter-productive, but, if I keep my focus on the goal and pepper in a few things I think I can not only make it work, but make it be successful.  I'm still ironing out the details of a training plan, but I'll share it once it's done.

In the meantime, check this sweet logo (from an Australian band).  They work the two-tone to give me a nice name plate.  Thanks dudes.

what happened?...

Last week, I was set to continue my 5K training for another handful of weeks and see where it would take me, but that obviously didn't happen if you look at my total mileage for the week (11 miles!...total...for the week.)

I had a bit of a stomach ache on Saturday, but nothing that kept me from still enjoying T-day leftovers and yummy holiday deserts.  But, then on Sunday I noticed I didn't have much of an appetite.  I ate a little in the morning and for lunch, but wasn't very interested in dinner.  So, I fully expected to wake up hungry the next morning and be on my happy little way.  Well, I was on my happy little way, but not hungry--in the least.  I felt okay, but decided to keep my run short since I didn't eat anything all day other than a couple crackers.  I felt fine running, but still no appetite.  This continued into the next day, so I scratched my workout and just ran short.  Anyway, you get the point.  I ate a few crackers during the week and went a few days without any food, as the thought of it made me nauseous.  I actually felt pretty good otherwise.  No real sickness...just felt a little spacey later in the week.  Friday night I was able to eat some dinner and I now feel like my appetite is back to normal.  So, I'll pick back up with the running tomorrow...luckily it wasn't enough time to lose any real fitness and I can pick up where I left off.

Here's a picture of where I left off...my Island Photography Proof from the Manchester RR. 

Closing the Gap

This fall I've gave myself the goal of trying to close the gap back to where I was last year.  I started with a 21:something 5K run in September and have slowly been whittling it down.  This past Thursday I ran in the Manchester Road Race in Manchester, CT.  It's close to where I grew up and has great tradition behind it.  This year the race was capped at 15,000 and it filled up a few days before the race, making it the largest in race history.  It's a great race--there's a ton of talent, it's well organized, people line the streets along the odd-distance course (4.748 miles) shouting encouragement, playing instruments, and starting their celebrations early.  And, being from the area, it's a great opportunity to see people I don't regularly see throughout the year. 

I closed the gap from last year to within 6 seconds, so just over 1 second/mile, which is the closest I've been this fall to my race times from last year.  I ran with a similar effort to last year (hard, but not so hard I didn't enjoy the scenery, spectacle, and fans along the course), so I feel comfortable making the comparison.  In fact, I closed the race better than I did last year despite running only about 60-50% of the mileage I hit last year.  Sweet.  I'm going to spend a little more time trying to further whittle down my 5K time and hopefully get a bit closer to my PR and then around the new calendar year start up with some new training, which I'm starting to hammer out now.

After the race, I had a great T-day with my fam.

A few pictures from the race are below. (courtesy Courant.com)



I agree.  I heart Safetyman, too.



Speaking of...



One of the many bands along the way.





Runners heading up the hill.





It's thick heading toward the finish.

What a difference...

...a day makes.

Friday was a rough day.  I felt pretty horrible from the second I woke up to the minute I went to bed.  I didn't feel sick per say--no wretched stomachache or head cold--but just felt really "off" all day.  I think that's one of those blessing/curse things of being an athlete...you get so in tune with your body that you can really sense all the little things and notice when the body is slightly off kilter.  Luckily it goes hand-in-hand with knowing how to deal with it and just proceed throughout the day.  Anyway, I felt lousy all day Friday and I had to fight all day to not let my mood totally match it and dash the day against the rocks.  I struggled through a six mile run (can't wait until I'm doing higher volume and those become 12 mile struggles...) and called it a day.

Then Saturday rolls around and I feel great.  I woke up a different person--feeling physically, mentally, and emotionally alert and just plain good.  I was planning on a 14 mile hilly run with Lance and Todd and was happy it was scheduled for Saturday and not Friday, which would have been fairly torturous.  Instead, it was a beautiful day (aka shorts and t-shirt day) and the run was productive.  I followed the run up with a trip to Fitchburg to meet my family, watch Lance's play (very good, by the way), and eat Chinese food from a shin-dig that had a drive through window--could there possibly be any better way to get Chinese food?

Hope this message catches you on a "good" day, but if not--and even though it's cliche--I think the hard days make the good days all the sweeter, helps us be a little more thankful, and allows us to be mindful of others thereby connecting us to that which is humanity.

East Windsor Memorial 5K

Last weekend I made the relatively short trek to CT for a visit with my mom and a road race, the East Windsor Veterans Day 5K.  I ran in this race last year, placing first for women and third overall, in a time of 17:48.  Going into this year, based off the workouts I was doing, I figured that if I ran 6:00 pace it would be a good race and another step in the right direction.  The weather was great and I had good company for the warm-up and cool-down, which always makes the race experience all that much better.

After the gun went off, I quickly found myself in second place (for women), with the first place woman about 10m ahead of me.  By the first mile mark she was probably 4-5 seconds ahead of me and I was bouyed by the fact that my split was 5:48-5:49 and I felt comfortable...especially since the only time I have moved at that pace or faster since May was some 200's earlier in the week.  I love how aerobic fitness trickles down...

Back to the race, I figured that if I was going to catch the leader, I needed to do it in the 2nd mile where there are a few small hills.  I set out to do so, but the gap did NOT diminish.  The last mile has a few small rolls the first half, but then a gradual downhill towards the finish.  At the 2 mile mark, the leader seemed to throw in a surge and I figured I wasn't going to be able to close it up, but in the same thought decided that I would at least try.  In the middle of the rollers, I caught up and decided I had to pass then, knowing full well it may be a bit early for me to try and hold on for the rest of the race.  But, I went for it and being in front, trying not to get caught, and having no idea of what was going on behind me helped me push to a 18:13, beating my "hoping for 6:00 pace" out of the water.  I thought I was being very realistic with my 6:00 pace attempt, so this was a pleasant suprise and a great boost.  Yeah, it was 25 seconds slower than last year, but I'm at a different point with my training now so making that comparison is fairly useless.  I will, however, make the comparison that at a road race about a month earlier I ran 20 seconds/mile (almost to a T) slower than the previous year and at this race I ran about 8 seconds/mile slower than last year.  Getting there...

Oh, and in the injury update, I wore flats for the first time since the spring too...they felt great and my achilles was totally cool. 

Shout out to my sister-in-law who set yet another PR this fall...taking about 30 seconds off her old 5K time.  She has PR'ed...and not just PR'ed, but HUGE PR's...in everything from 5K-1/2 marathon this fall.  She's in the Brooks ID program, so if you see a nightlife singlet coming at you, watch out!  And, a side perk to her running was I was able to play with my niece for a while before having lunch with my mom...a great day.

I have to start remembering to take a camera to races, so I can throw a few pictures up...

Catch Up Time

Okay, it's been a while since the last posting, but things were a bit hectic.  The good news is that the running stayed in place and continues to progress.  I'll pat myself on the back and say I've been good about making it a priority.  And, I guess it's a relatively easy thing to make as a priority because I enjoy it, but I do tend to push it aside when things crowd in.   

Anyway, I wanted to keep hills as an integral part of my training and although I haven't done a specific hill workout in the last two weeks, I have intentionally run some particularly hilly routes and have made an effort to not slack on those sections.  The other day I was running with my brother and he started to pull away from me on a hill (not totally atypical) and I said, nope, and made an effort to fight my way up it.  So, the strength part is coming along and I think my calves and achilles are benefitting from it and hopefully it should help me stay injury free.

The weather has been pretty good for running...relatively warm afternoons and the rain seemed to be strategically timed this past week.  It will stink a bit when the clocks get set back next week, but so it goes. 

What else...oh, I left off a while ago saying I was going to continue with a train of thought about why this time around I feel different running.  I'll get to that in the near future...

Hitting the Hills

On Wednesday I planned on doing a track workout, but there was a field hockey game on the infield, so I switched plans and did a hill workout instead.  There's a grass hill not far from the track so I headed over with my training partner of the day, Todd.  He loves hills, so he was totally game for the switch.  The grass hill was great, taking just over 1:40 to go the distance.  It started with a steep little incline, then kept rising, but at a much more modest rate.  After reaching the top, we jogged down and started over again.  This time on the descent, we were met by a not-so-friendly dog.  Hair raised, teeth showing, and growling...not very friendly.  We attempted another one and were met part-way up the hill by this same guy and realized it was not going to be feasible to try and tempt fate, especially since he was right in our path.  We decided it was going to be more productive (and safer) to move to elsewhere.  As a side note, I used to be pretty scared of dogs while running--as a result of being bit by one during a run--but I am not as worried as I used to be.  So, this switch was realistic and not totally fear based.

We jogged over to a nearby road and tested out it's hill.  It took about 77 seconds to run and was a great workout.  As I was running, I was reminded that as I return from my layoff, I wanted to make sure my muscle strength was brought along in-line with my aerobic system, in order to prevent the type of injuries that I seemed to be incurring.  What better way to work on my muscle strength than hills.  I'm going to try and make this a regular part of my training.  I used to do quite a bit of hill running and found that I responded well to it.  So, hills, hills, hills it is.

Honeymoon Suite

On Wednesday it was cold, dark, and rainy.  In other words, it was a trifecta for killing any get-out-the-door-and-run motivation.  I was sitting at my computer wrapping up some work and looked at the rain coming down and sighed while I packed up my belongings to call it quits on my work day.  As soon as I hit the fresh air, I smiled and felt ready to take on the challenge of getting myself out running on this dreary day.  In fact, as I drove to meet a few people for my run and turned my windshield wipers up a notch, I found myself really happy and excited to go running in the rain.  Perhaps I'm still in the post-injury honeymoon stage, but I'm starting to think it may be more than that.

On one level, I am excited to be back running--it's simply an activity that I find pleasant.  It creates a time and space where I feel alive and at peace.  A time and space where I feel both stretched and comfortable.  A time and space where everything is simplified, yet welcoming to complex philosophical and theological pondering.  A time and place where I feel stimulated and soothed. 

On another level, it is exciting to feel like I'm starting over in some regards.  I have the opportunity to build towards a challenging goal and test my will, discipline, physical and mental self as I work toward qualifying for the 2012 Olympic Marathon Trials.   It is comforting to know that I did it before and am familiar with what is needed to achieve that goal, but I am also mindful that I am trying to do it in different conditions.  Running with Hansons-Brooks was a huge gift and one that I will always be grateful for receiving.  It was an ideal training ground with ideal coaches and ideal teammates and ideal preparation.  I may not be in ideal training conditions this time around, but I am enjoying the challenge of creating them and dealing with it when not.  Rather than looking at what I don't have in terms of that ideal training setting, I am really appreciating what I do have (and doing what I feel I am "supposed" to be doing with the rest of my non-running hours).  Running in the wind and rain on Wednesday, I was all smiles as I ran around the first turn of the track, as I was so happy to have great people running alongside me, sharing in laughs, effort, and goals. 

I started to write another paragraph but I was getting into a whole other topic, so I'll save that for another day and just stop short here and say there's at least one more reason I want to share as to why I think this is more than just a honeymoon-stage.  Instead, I'll say that my workout on Wednesday went well...I've stuck with doing stuff at 6:00 pace and letting my body adjust to that in small doses.  The first time I was on the track, my achilles was pretty tight after, but this go-around I only had a little calf tightness.  The pace feels comfortable and I'm ready to start doing some longer intervals and being a little bit more aggressive.  My body has been responding really well to what I've thrown at it, so I'm going to stick with this gradual, progressive plan and let things develop in their own time.

Good luck to my Michigan girls (ahem, women) at Chicago this weekend!!

Tony Danza

Quick...

Yup, Who's the Boss. 
How good was that show?

Last Sunday, I went out early for what is currently my long run--10 miles.  The prior week, I had done the same run and was feeling pretty darn tired out by the end.  This week I ran it considerably faster and felt a ton better.  It was nice to finally feel like I was in control of the run, instead of the run being in control of me.  I felt like that again today while I was on the track.  The workout isn't anything to write home about in terms of volume or speed, but it served its purpose of reclaiming some fitness and allowing my muscles and tendons an opportunity to adjust and strengthen themselves.  I felt like the injuries that seemed to be cropping up were related to muscle weaknesses or imbalances and I need to make sure they are corrected and strengthened as I progress. 

I've been running long enough to know that sometimes the run is the boss, but it was nice to be on top the last few days.

Bouyed

Bouyed by how my Achilles felt after the Anne-Marie House 5K (one of my longer runs so far--w/warm-up and cool-down--and moving a little quicker than I had), I decided to hop into my brother's workout on Wednesday.  He was doing a broken up tempo run on the track and I jumped in for every other quarter.  I ran the quarters in 88-89--again, to see how it felt and my Achilles would react.  I'll sure be happy when I can stop being concerned about this tempermental 3 inch section of my leg!  I felt good and it was fun to be doing something different than what the past few weeks consisted of. 

Last fall, my brother, our friend Todd, and I did workouts together every Wednesday.  It was a good workout group and I'm hoping to make my way back into the workout wednesday routine.  But, I'm going to be realistic where I'm at, so I'll swallow (and no doubt choke) on my pride and just try and hit paces and interval lengths that are representative of where I'm at, not where I want to be.  As I was doing the 4's, I thought about how I want to be able to run this pace for a much, much longer distance, but if I can only do it for 400m at a time right now, that's okay, too.


My run last night started in the dusk and finished in the dark so I got to sport my headlamp. I'm used to wearing it in the winter, so it was a treat to be in a tank top while sporting it!



Anne-Marie House 5K

Earlier this spring I was contacted by Dennis St. Lawrence and asked to participate in a fundraiser for the Anne-Marie House in Hudson, NH, which provides emergency transitional shelter, meals, and services for families experiencing homelessness.  The house is part of the Greater Nashua Interfaith Hospitality Network (GNIHN), a 501(c)3 nonprofit organization.  Their vision is to eliminate homelessness one family at a time.  Beautiful.  And, it seems as if they have already made a huge difference in the lives of a number of families.

When I was contacted, I didn't know where I would be living or what I would be doing in the fall, so I expressed my interest in helping, as long as I was in the area.  When I found out I would be around, I called Dennis and said I would be there to help, but wouldn't be able to do much in terms of racing...that whole Achilles lay-off thing.

It was a great afternoon with a lot of people out to support the cause.  I felt horrible warming up and didn't have a game plan.  My main goal was just to get in 8-10 miles and not do anything stupid to my Achilles.  I started the race pretty conservatively and then picked it up as I went along.  I ran 20:31, which was the first time I dipped under 7:30 pace since starting running again.  Good to know it's still possible and not bad since I felt comfortable and purposely wasn't trying to race.  My brother said I could run on his XC team...maybe even Varsity.  Sweet. 

It was a well organized event for a great purpose. I hope to return next year and continue to support the Anne-Marie House.

Thank You!!

I wanted to take a quick moment and thank my sponsor, Hammer Nutrition, for being so supportive during my lay-off this summer. While I want to represent them well and be able to show them fast times and high places, I felt no pressure to perform this summer. In fact, I even received words of support for my decision...just another reason why they are such a wonderful company. They make products that work and taste great and truly are an athlete-centered company. Thank you Hammer Nutrition!!

(And thank you to those who have shared with me that you tried Hammer Nutrition because you saw that they sponsor me…I’m sure you are enjoying it as much as I am!  If you have any questions or want any suggestions, please don’t hesitate to leave a comment and I’ll reply.)

Also, a thank you to Marx Running & Fitness in Acton, MA for taking a similar stance--support and patience.  They (Mark) hooked me up with some great gear and race support...then I stopped running.  It's nice to have people say, "it's okay...you'll be ready when you're ready" and be totally cool with it, even after pumping time and money into you.  Thanks! and I'm looking forward to getting the singlet back on!

Long Run

Today I did the longest run since coming back...a solid 10 bangs.  I still have a cold, but wanted to give it a go, especially with the company of Lance (brother) and Mae (brother's dog) and since I "tapered" for it the day before.  It was a fairly hilly 10, but we hit up some great dirt roads and logging trails. 

I was super sleepy when I woke up this morning, so as I sipped my coffee and scanned the internet, I was stoked to get some inspiration in the form of a Runner's World interview with Hansons-Brooks runner and friend, Desiree Davila, who's going to crush it (along with her teammates, no doubt) at Chicago this October.  Inspired, I put on some of my sweet Brooks gear from my time with the team and happily headed out the door.

Here's a snap of me after the run, faking feeling fresh.

And then here is one of me, with my eyes half-closed that more properly represents how I felt.
  

Establishing A Routine

Yesterday I was as sick as a dog.  (I wonder where that saying originated from....hhhmmmmm.)  My eyes burned, my nose dripped, my throat ached, my sinuses throbbed, and my eyelids drooped.  I was miserable and it was pretty darn late when I left work.  I debated about running and whether it was a bad idea being sick, but I really wanted a touch of fresh air and to start getting in a good routine of getting my runs in whether I was at work late and/or hungry and/or tired, etc, etc.  After an achy first few minutes, I had a nice run.  It started to get really dark towards the end and I reminded myself that I should throw in my bag my uber-cool safety devices: headlamp and reflective vest.  (I had never really run in a headlamp too much until last year...I did some early morning runs when it was dark out and since there are no street lights and only woods, it was essential.  It's a light weight, low cost Petzl.  I don't have a lot to compare it to, but I give it a thumbs up.)  Either way, safety first!  (I spent the first week of school going over laboratory safety, so it's fresh on the mind.)

Today, I tested out some new trails, which I was rather unsure about.  The only people I had ever seen at the parking area were two pretty intense looking mountain bikers.  So, I figured it may be rather technical, single track that may not be great for running.  But, it was great!  I figured out a loop and then added on, making somewhat of a figure 8.  It was late in the evening, so the way the sun hit a few clearings in the woods was rather majestic.  And, there was a really cool foot-bridge.  FYI, I greatly enjoy a good foot-bridge...I don't know why, it's just one of those things.

Anyway, I'm off to a good start this week and the Achilles is doing well.  I wish you all well.

Kickin' It Off

Soooooo, it’s been a while since I’ve posted. Why? I don’t know. I guess I felt like I didn’t have anything too interesting to write, I was too lazy, and I was waiting to have BIG news to relate. I’m not sure I have anything too interesting to convey, but that, I suppose, is not for me to decide. I have news and I’ll share it---that’s what this whole blog thing is about…right?!

Along those lines, a few months ago I was emailing back and forth with one of my friends and she mentioned my blog and I wrote back something to the effect of, “yeah, I really need to update it. I need to write more often and be more witty.” I can’t make any guarantees about stunning wit coming to you (and probably surely not right at this moment), but I am going to make a concerted effort to update more regularly. Whether or not I have major news…because all the little parts that eventually lead to something major may hold their own degree of importance. Is it not the journey that we are urged to enjoy and view the significance of?

To get this rolling, let me give you a brief update of where I’m at right now.

I voluntarily took a long layoff from running this summer. I have had a nagging Achilles the past few years and while it gave me very little problems, I knew it had a degree of inflammation and limited mobility. It seemed to be getting worse early this summer (even with reduced mileage and intensity) and I figured that in order to take a step forward, I was going to have to take a step back.  It took quite a while and there is still a bit of scar tissue, but I think it was worth it. Despite what happens running-wise, it is nice to be able to not limp around the house upon rising from bed, after sitting still for a few minutes, and, of course, after running. It is also refreshing to not hobble through the beginning of a run, waiting for it to “warm up” or “loosen up.”  I think it was causing other problems and was definitely a weak part of my chain. 

I just started to run again recently and I plan on taking it fairly easy to start, especially since there is still a bit of scar tissue and I'm turbo out of shape.  While running this morning, I was talking with my brother and saying that I would like to try and qualify for the 2012 Olympic Marathon Trials, but that it was going to take a (very) concerted effort to do so. But, I think I’m going to go for it and see what comes. I know that I just can’t rush trying to get a qualifier or I’ll end up back on my butt, so I’ll take it as it comes.

The other news is that I got a new job...a job that I'm very excited about!  This past year I substitute taught and spent most of the spring and summer applying for college coaching jobs, but no dice. Then, right at the end of the summer I applied for a high school teaching position (chemistry), which I was also interested in doing, and I was hired less than a week before classes started. Suffice it to say, it’s been a lot of work, but I’m really enjoying it. As it relates to running, I’ve been so busy that it has tempered my running, which is good for this “getting back into it” stage.  Going forward, I’m going to have to plan and schedule my runs and make sure I get them in despite what goes on during the day or how tired I feel. I’m a routine person, so once I get it ironed out I should be good.

Well, that was not witty, but an update’s an update (and I stacked wood for over 5 hours today), so it is what it is. I’ll be more regular in updates, more open in my writing, and perhaps even more entertaining.

Sustained Excellence

Sustained excellence. 

I just read this phrase in a Vern Gambetta blog post.  It's a challenging concept and one that I think is worthwhile to structure a life around.  Be it sustained excellence in our relationships, work, or hobbies, it is both a meaningful and commendable pursuit.  What does it take to maintain excellence?  Are the tools used to cultivate excellence the same tools to sustain excellence?  What comes first, the sustaining or excellence part?  I don't think there is a definitive answer or singular path for people to follow.  Perhaps, this is why it is so challenging...it is often misunderstood from the outside.  I think there are a few commonalities in these varying paths.

1.)  Excellence is as much a state of mind as it is a state of habit or action.
2.)  Excellence-even sustained excellence-will look different at different points of your life.
3.)  Excellence is often misunderstood by those on the outside.
4.)  Sustaining excellence is perhaps more commendable and impressive than achieving a moment of excellence.
5.)  Excellence, like all things in life, ebbs and flows. 
6.)  Achieving excellence requires diligence and self-confidence.
7.)  Sustaining excellence requires diligence and self-confidence.
8.)  When excellence overrides perspective it is no longer sustainable excellence.

Green Light, GO!

A few weeks ago I received the go-ahead to start running again, in a gradual, progressive manner.  The doctor I'm seeing is a chiropractor with a physical therapy and massage background.  She's great and I really lucked out, as she moved from IL about 2 weeks before I hurt my knee and wasn't even officially open yet when I first started seeing her.  (Thanks for the great recommendation Jeanie!!)  She kindly took me in, gave me sound advice, and great treatment.  She also "got it," meaning she understood that I had certain competitive goals and trained at a certain level.  It's the worse going to a doctor's office and getting dismissed with the following.  "You run how much?  No wonder you're hurt.  Take time off."

Ugh.

But, she got it and I highly recommend her.  She looks at injuries from a multifaceted perspective and promotes a holistic understanding of health, fitness, and function.  She's a pretty cool woman with a wicked sweet tree house to boot...no joke.  But, even more importantly, she's one of those rare people who have the ability to heal on many levels, as I always leave feeling mentally, emotionally, and physically better than when I walked in. (She also has a neat background with terminally ill patients and has a great vision about where she wants to take her practice.)  Anyway, if you're in the Hancock, NH area, check out Dr. Clark at Back to Life, LLC. (link on left)

I've felt pretty good since starting to run again.  I'm taking it gradually, but my knee seems good.  I still have to do certain rehab exercises and hit the bike once in a while, but it's all good..especially since the last few days have been gorgeous.

There's a great spring/summer series in this area called the Summer Sizzlers.  They are as good as local, grassroots running gets.  Relatively small fields, that seem to be on the rise, a relaxed atmosphere with some good competition, and a fun post-race celebration.  It's a great way for me to meet more of the local running community and share the enjoyment of running with others.  Although I've only run on two of the four rotating race courses so far, it is clear there is a distinct theme...Hills!  They make for an enjoyable Monday night workout, so again, if you're in the relative vacinity, I recommend the Summer Sizzlers...President Lincoln made it out to last night's...so what's your excuse?

NHPR

Below is a link to piece that aired on New Hampshire Public Radio.  It's a Boston Marathon feature that highlights Heidi Westover and myself.  The link to the audio is above the transcript.

http://www.nhpr.org/node/32030

A wise, old man once said...

Okay, he's not old, but maybe, just maybe, he is wise.

This past summer my older brother, Aaron, was training for the Chicago Marathon and putting in more miles week after week than ever done prior. He kindly let me tag along during his build-up. One day while running one of my favorite trail routes (the aptly named "dog loop") we started talking about how his wife, an avid runner herself, expressed some concern about overuse and injury, as he struggled with injuries in the past. She wanted him to get to the start line healthy and in the best shape of his life, but she was all too familiar with his past injuries and how they could sneak up on him. During the conversation, while skipping over some small rocks and roots, he said, "I would be really upset if I became injured because of doing too much or doing something stupid with my training, but if I, say for instance, tripped on one of these roots and whacked my knee on a rock and sustained an injury I would be considerably less upset."

"Really???" I questioned.

"Yeah, I mean the training is something I can control and if I get hurt from it, I'm directly responsible and could have prevented it, but if it's something random, it's nothing I did or didn't do. It's out of my hands."

My underlying control freak peeked her head out and started to debate how something so random, so uncontrollable wouldn't make him more upset. I saw his point, but wasn't sure if I could whole-heartedly agree.  For some reason, this conversation stuck with me and would pop into my head every now and again and I'd debate the merits of each. On one hand, you want to push the envelope and ride the red-line (risking what you can control) and on the other, if something is out of your control how can you be overly put-out by it?

Well, little did I know this conversation was going to turn into my reality. A little less than 2 weeks before I was to run the Boston Marathon, I stepped into a shallow pothole while running. Something I've probably done a thousand times before, but as soon as I did it, I thought, "not good." My knee was immediately stiff and achy, but figuring it would loosen and shake itself out, I continued to run. This lasted only another two miles and I was relegated to walking back. I bagged my workout and went home to ice and take some anti-inflammatories. Suffice it to say, it got worse before it got better and it's still on the mend. I've tried to run twice since it happened.  The second attempt I made it a total of 11 minutes and then sent the email I didn’t want to send, saying I would have to withdraw from this year’s race and the women’s elite start.

I'm not going to say I wasn't upset or didn't think about all the times I got up in the winter dark and donned a headlamp before going to work or the tough workouts I suffered through, but there was nothing I could do, so I kept it in perspective and got over myself.  It was out of my hands and I can relish in the fact that my training never pushed me over the edge and the goal of listening to my body in this training block was achieved.

So, as another wise man once said, “control what you can and roll with the rest.”

USATF 50K Championships

Last Sunday on March 7 I competed in my first ultra race.  The genesis of deciding to do so is outlined in my prior blog.  Basically, I was feeling really aerobically fit, saw the application, and decided to go for it.  Mix it up and try new things.  The race was the 2010 USATF 50K Championships and I took first place in a time of 3:34:26.

  
I planned on going out relatively conservatively and testing the waters from there.  But, I blew this from the first few steps and ended up going out quicker than planned, passing the first mile in 6:40.  I'm usually pretty good about sticking to a game plan, but I think because I was on the fence about how to run it, I just went by feel.  I slowed down a bit the next few miles, but not a lot.  So, at that point I decided to go with it.  I was in a nice, comfortable rhythm and decided that since I didn't know where my boundaries were with the distance the only way I would find out was if I bumped up against them.  I decided that: 1. this might have a very painful ending.  I was okay with that.  And, 2. the given pace/effort would not sacrifice my training for the Boston Marathon.  That was the go-ahead.

I was in a nice rhythm for the first six laps and even the seventh loop (the course was 10x5k loop, which rolled a bit), although if you check out the lap paces on the results page my seventh loop looks slow, but this was due to a bathroom stop.  The last few laps were tough, particularly the next to last lap.  I knew I was fading, but I felt that I "managed the fade" pretty well.

The race was also a great opportunity to practice fueling for the marathon...I took in 4 Hammer Gels (one about every 45 min., although I took one or two of them in half-portions) and water.  Go Hammer!

Overall, the race was a blast.  It was a unique and tough pain to work through the last few loops, but leading up to that I felt smooth and steady.  Everyone at the venue was so nice.  The other competititors in the 50K and 25K were really kind, supportive, and encouraging.  The volunteers did a wonderful job--not only were they spot-on with working at the aid stations, but they really seemed to be enjoying it.  The race director, Amy Goldstein, did a great job and was very personable before and after the race.  If anyone is looking for an introduction into the world of ultra's I would highly recommend this race.  The logistics were easy and the event was wonderful.  Of course, the nice, almost spring-weather didn't hurt, either.

Perhaps one of the best things from the race is that my recovery went really smoothly.  I'm still on the look-out for any latent fatigue or aches, but after two easy days for running, I felt ready to get back into things full-swing.  From here until April 19, I need to emphasize marathon-pace and faster running.  I have been doing workouts at this pace throughout the training segment, but I need to really lock into it at this point. 

The photos are graciously from Mike Polansky, President of the Greater Long Island Running Club.

Race Director, Amy Goldstein, congratulating me on my win.

Long Overdue Update...

Things are going well.  We've had a decent amount of snow the last few weeks, somewhat complicating training, but it has been manageable for the most part.  And, now, spring is getting closer and closer, which is always something to look forward to.
Regarding my training, I'm at a point wehere I feel my aerobic conditioning is really good.  About two weeks ago, I began to feel that this part of my fitness really "clicked."  I was steadily moving my mileage up and began to recover well between runs and not feel totally wiped by heavy distance days.  It's always nice to take a jump in your conditioning and feel that "click" in training.  On flipside, I was (am?) struggling a bit with workouts (speed work), but I'm excited to emphasize them the next few weeks.  I'm optimistic about fitting the puzzle pieces together and having them mesh at just the right time.

Before full-on tackling this speed issue though, I, on a whim, signed up for this weekend's USATF 50K Championships in NY.  I haven't trained specifically for this race, but I think the training I've been doing lends itself to it.  So, I found out about the race and signed up 3 hours before the deadline.  I plan on using it as a stepping stone in my Boston training and for that reason I'm still deciding how aggresively I want to run it.  It's unknown territory and I'm looking forward to the adventure.  My adventure, which is a great opportunity to practice fueling for the marathon, will be fueled by Hammer Nutrition, my great sponsor.  I recently received a new shipment of drink mixes, gels, and supplements.  The new Montana Huckleberry gel is AWESOME...it tastes so good! 

Well, I have to hit the road.  I'm driving to the race site and checking out the course and then staying at a friend's for the evening...Thanks Pete! 

Tmill

In the middle of the week, I did a treadmill workout due to snowy and unclear roadways.  I warmed up and cooled down outside with Mae, the d-o-g.  It was a great opportunity to test out my new flats, the Mizuno Wave Ronin 2.  The club I run for (Team R.UN) is sponsored by Mizuno, so I got a bunch of sweet gear from Marx Running and Fitness (Acton, MA) last weekend.  The Ronins were comfortable as soon as I slipped them on and I didn't think abut them during the run--perfect!  I'm looking forward to using them in more workouts and races. 

As for the workout, it didn't go exactly as planned, but I ended up doing 2 x 2 mile, 2 x 1 mile repeats and still got in a good workout.  I struggled more than I expected, but I'm not convinced that I made the right road-treadmill conversion, especially with the temperature soaring near the wood stove.  I hope to revisit this idea, but after my long run today, I don't think I could successfully string together a logical argument.  The long run went well and I hope that my recovery follows suit.  Have a great weekend!

Seven & Seven

7-7...There are 77 days until the Boston Marathon.  Yup, I counted and now have an ongoing count-down.  After being out a bit with a sore foot, I did my first workout today.  It was an eight mile cut-down, just to get in a little faster running and see where I was at.  It's a good introductory workout and I have some past results (although not on this course) to compare it to.  I typically stuggle a bit with cut-downs, so it was a good tester, too.  It went well and I enjoyed doing it.  It was appropriately hard and I'll have to see how the course goes next time (to get a better baseline for effort vs. pace), since it rolled quite a bit with a couple of decent hills.  I enjoyed some orange hammer gel post workout/pre-cool-down to hasten the recovery....mmmmmm.

Day Two

Today was the second day of "testing" out my foot after taking a week off due to a little twinge.  Normally small aches, pains, and twinges don't derail me, but this was in a spot where I previously suffered an injury and missed a lot of time.  I wasn't willing to gamble with this one.  Anyway, it went well.  Actually, I think it felt better than yesterday, which was particularly encouraging as there was some snow covering during the run and I didn't know if any slippage would negatively affect it.  I'm still going to take a few more days on the easy train, but am looking forward to shortly ramping things up.  Hope you had a great day today.

Test It Out

Today, I tested out my foot after taking almost a week off from running...prognosis?...good.  I can't say I didn't feel anything in the ball of my foot (but that would be weird too, no?), but it wasn't bad.  I felt it every now and again, which isn't too bad for being overly focused on it.  It was a little sensitive post-run, but not much a bit later into the night (although I've been babying it).  And, again, I was so focused on how it felt that perhaps it wasn't too far from normal, but since I don't normally "dial-in" on it, I may just have noticed a difference that may (or may not) always exist.  I'll see what tomorrow brings and just try to slowly progress things.  Either way, the break was probably good...I'm really excited to start training for Boston and it ensured my being rejuvenated going into that training.   

Respect the Recovery

The other day, while running a loop craftily named TL8--that's "town loop 8" and the name pretty much says it all--I was thinking about how important recovery is to a training plan.  I complimented myself on how I've slowly become better at following this concept, but also reminded myself that I need to continue to incorporate it.  I need to view it as an equal partner with work and not as an unwelcome guest. 

Perhaps this was merely mental prep work, as I've been out of commission the past few days.  I felt a twinge under the ball of my foot.  Normally a twinge would not make me alter my plans, nevermind temporarily hang up the shoes, but it was in the same spot and similar in feeling to a prior injury that kept me out for over 4 months.  I was planning on running a track race today, but it just wasn't winning on the risk v. benefit scale.  I'm hoping a few days off clears it up and am thinking it will.  Unfortunately I'm not sure what caused it--perhaps running on snowy roads, doing some speed work, some slippery uphills--from my understanding it could be any, none, or a combination of these things. 

That being said, my run was really nice.  It's a great rolling loop that is mostly on back roads, many of them packed dirt and lined by the woods.  There was a decent snowfall this last week and the trees are still covered in snow, so it made for a pretty run.  I love feeling a part of nature and definitely felt it during this run.  Bonus!

Hancock, NH (Jeffrey Newcomer)

Welcome to my Running Blog

Welcome to my running blog!  Through blogging I hope to share my running and racing experiences, while providing a platform to promote my sponsors.  I have been fortunate enough to meet many great people and develop some wonderful relationships through running, so it is my hope that this will also be a silken thread added to reinforce that web (or network, but that sounds too contrived) of friendship.  Also, I'm often asked about my training and thoughts on training and the racing scene, so perhaps this will provide some insight.  I hope to have regular posts, but I'm still in the process of getting it "up & running", so there may be a few format changes along the way. 

That being said, welcome!