Discovering The Joy of Trail Running

Last Sunday's long run represented a milestone for me. I finished a 16 mile trail run with my running buddy Christine! It's the farthest I've gone since I started running last June. I haven't run much on trails until recently, and I've found I really like it!

Trail running isn't as speedy as road running, but that doesn't mean it's easy. The trail's uneven surface requires you to use your leg muscles and core for balance, and the obstacles and hills prompt you to pick up your feet which strengthens your quads and glutes. I think over time trail runs will make me a stronger runner.

Trail runs bring another element to the standard road-running routine. They allow you to surround yourself with nature, forming a protective barrier from the car exhaust, noise, concrete, and buildings. Trail running reminds me of how running is supposed to be, a world that is not dominated by storefronts and sidewalks. Venture away from the roads and you'll find it in the narrow, worn footpaths that divide the parched plains teeming with nomadic wildlife, or the foggy country dirt path that smells of honeysuckle and hay, or deep in the forest mountains where the aroma of spruce and evergreen saturate the air and haunting echos of eagles call in the distance. There's adventure, beauty, and peace in these places, which brings a sense of accomplishment and general happiness in completing such a run. What we find in those trails is a different perspective and a place in the heart and mind that aren't accessible on suburban streets. 

If I sound like I'm romanticizing trail running, maybe I am. Everyone experiences trails differently because we're looking for different things. Yet most of us who pursue those remote paths will find what we need along the way.

A New 5k PR!!

Mental Wellness 5k

It started sprinkling when I left the house, but I wasn't too worried because I had looked at the weather map and it was just a small rain cloud that was expected to move through the area quickly. When I arrived at the race, I found Christine and we ran a warm-up half mile. I'd never warmed up prior to a race before, but I knew a lot of runners did that, so I thought I'd try it out and see if that would help with my breathing initially. In the past, I often start out too fast and it takes me forever to get my breathing back to normal. At first I was worried about not having fresh legs, but as I ran farther, I realized that I could often do negative splits...that my runs per mile were faster the longer I ran (up to a certain point, that is). I figured this half mile was just enough to get the blood pumping. I think it worked!

When we were finished with our warm-up, we took to the start line. Just as we were heading that way, it started to pour! It was a very wet beginning of the race! Because of the higher temps and the humidity, the rain wasn't all that bad. I started out too fast, which is always the case with me, however since it was just a 5k, I figured I had a good shot at managing threshold pace for that distance - or at least close to it.

I decided not to look at my Garmin because I knew that would excite me either way. If I was too fast, I figure it would give me a good reason to slow down, but if I was slower than expected, I would feel as though I had failed. So instead I focused on my breathing...2 in, 3 out (meaning two strides per breath in, and three strides per breath out). That lasted for the first mile, and then it was two in, two out.

I tried not to focus on how I felt, because I didn't feel all that great - it was uncomfortable, but doable. I was able to talk to a few people while on the route, which was great! Ran behind two HS track girls for a while (one of them sped up and won an award in her division). Then I ran with a little guy who couldn't have been more than 13 years old. I told him he was doing very well and he said, "Thanks. It's my first race." What?!?! I told him he's a future track star...then he sped off into the distance. Then I kept pace with an older guy for a good mile, then I high-tailed it towards my next runner, who I'd seen in races before. She was very fit, and I had to admit that it made me feel good about where I was on the route.

We're close to the finish! Everyone was breathing hard. It was 100% humidity - awful. I ran off the canal path, which dipped slightly before it rose onto the street. I used that to my advantage to get some good speed before landing on the street which was, unfortunately, all up hill. Even at that moment, with only a block to go, I wondered if I could still maintain my pace...much less sprint to the finish. I tried running harder once we turned the corner and saw the finish line at the top of the hill. It seemed so far away! I just tried to keep my pace, and the last 20 feet I sprinted, because that's all I could do.

I ended up with a time of 25:13! An average pace of 8:07 per mile!! What?! On the back of a long run less than 24 hours prior, I had run as fast as I could and hit a PR! I was very happy! Even if I hadn't earned 3rd in my division, I still would have been pleased, because there were plenty of other women in my age group that could have taken that spot away easily - they just didn't run today. Ultimately, it's my progress, the hard work I've put into training over the past couple months, that allowed me to reach my new PR, and I'm SO happy that my training is working! It's so nice to see some of that pay off, even if it's in little amounts here and there. Being my first marathon, there's a lot of unknowns, and having a great run like this lets me know that I'm right where I need to be. It's as much of a relief as it is a celebration! Yay! Thanks for the pics, Christine and Gene!

Persistance Pays Off

Today's run was awesome! I planned a steady state run of 6 miles, but felt so good, I decided to tack on an extra mile after doing negative splits. I love, love, love those runs when you finish and sweat is just streaming down your face and you just feel like you could do anything. That euphoria...known as the runner's high, is like a drug - a big lovey-dovey, dopey drug. A high that's actually good for you.

Boy was it hot and humid! Today's heatwave index-high is expected to reach 117. And although I wasn't running in that temperature, it was in the low 80s (felt like mid to high 80s) with over 90% humidity. Pretty incredible that I could actually be feeling good after 6 miles in that. I'm acclimated, and my training IS working!! Now it's just a matter of staying injury-free! I just love running...yup, the high is still there.

Pain Always Shows Up For Track

Although I'm still green, I do know after a year of running where my strengths lie, and it's not in speed work. I cringe when I have a track workout. I procrastinate getting ready for one. I even procrastinate at the start line! I'm reading the Duel in the Sun (the great Boston race of 82 with Beardsley and Salazar), and I came across something that Alberto Salazar said in his training that resonates with me when I'm doing track workouts. He said that you can't avoid pain or being uncomfortable when running, you have to embrace it. You have to look for it, be able to handle it when it comes, and to push through it when you feel like stopping. I know this guy, Pain. He's there at races, on hill workouts, tempos, occasional steady state runs, and sometimes even in my long runs. But he never misses a track workout...I can always count on him to be there. In the past I've tried to avoid him by turning my attention to the scenic route or another jogger - anything to remove me from my current uncomfortable state. But I had to find a way to deal with Pain. When he pays a visit, I should greet him with a handshake, like a competitor. In a way, he is a competitor.

So today I set out for my second track workout since my marathon training began in late May. I warmed up a mile, then stood on the inside lane, in the blazing sun and 97% humidity. I had the track all to myself. I pressed the Start button on my Garmin and began to run. With the first 100 yards behind me I felt great. My heart rate was still low, and the breeze on my face was a welcome change to the same stagnant sticky air I felt when I was standing still. I picked it up around the 3rd turn and as I headed for the home stretch I felt his presence creeping up and in an instant, he appeared. Hello Pain! With every repeat it was more difficult to ignore his constant jabs about my legs being too tired, and I how couldn't possibly keep this pace for yet another lap. As I finished my five reps, bent over, gasping for breath, Pain bids adieu. See you next week.

Here are my unimpressive lap times for five 400 meter repeats:

Warm Up Mile - 9:14
Lap 1 - 6:39
Lap 2 - 6:46
Lap 3 - 7:10
Lap 4 - 7:09
Lap 5 - 7:00
Cool Down Mile - 9:29

Based on the Mcmillan calculator, I should be running 400s at a 6:06 pace. I'll have to work on that.

You Can Learn A Lot From the Tread On Your Shoes

Ever wonder what you look like when you run? Or how your body mechanics work when you're running? Take a look at the bottom of your shoes and you'll find the answer. I'd forgotten this little trick until I saw my sports therapist the other day. I'd gone in for an injury, but had a few questions for him. One of those questions was why one of my feet tended to slap down more than the other when I ran. He didn't take me outside to watch my stride or form, or ask me a bunch of questions on how I run. Instead he asked me to show him the bottom of my shoes. The evidence lie in the tread - an imprint averaged out over miles and miles of running could be clearly seen. I was over-striding on my left leg! The tread on my left heel was worn down to a nub, while the heel on my right shoe looked almost new. Later on the next day, I studied my shoes a bit more and began to visualize the impact points on the bottoms of my feet, and how my form would look based on those impressions. What an amazing yet simple way to determine how I ran! Next time you are having issues, or just curious about your stride, check out the tread on your running shoes. They just may have the answers you are looking for.

Marathon Training - Getting Stronger Yet?

Week six is over and seven is beginning today! Here's a breakdown of last week:

Monday - Heritage Festival 5 Miler - Great race, great time, but for my strenuous efforts, I was rewarded with a recurring hip issue for not stretching properly afterwards.

Tuesday AND Wednesday - Race took its toll and did not run either of these days.

Thursday - First run on some new terrain without the constant hills. The change in a flatter terrain has really helped my tight calves and shin splints. I also noticed while I was driving home I got my "Runner's Salt Facial." You know what I'm talking about - when the sweat dries and all you have left is the crusty salt residue on your skin which tightens up so much you can hardly smile. At least you know you worked out, and it meant that I was in for a salty treat when I got home!

Friday - Another humid, hot 5 miler, but I ran it at a reasonable pace (9:29), so it was as enjoyable as possible.

Saturday -  I biked with my hubby downtown for about 13 miles. It was GREAT! I really enjoy biking. My top speed was just a tad over 21 mph, but I don't think I held it for more than a couple minutes. :) Not only does it take the stress off your legs, but you get a great cardio workout (it's different than running, but very effective, and I like the variation.)

Sunday - Long Run! We went down on our mileage this week to 10 miles, so next week will be a killer. It was...you know what I'm going to say...hot and humid! Add a bit of sun to that and it was tough, but this was our slow run, so it wasn't too bad.

Monday -  So now it's on to week #7. Today I ran 5.34 miles with temps in the mid to high 70s and 84% humidity. And you know what? My average pace was 8:54! Not too shabby, eh? I think I'm getting used to this weather. I was even a little disappointed that my run was over. As I was leaving, a group of kids started to play a game of soccer. Darn! That would have totally kept me entertained for at least another 2 miles around the field! Oh well, I enjoyed the run. And I remember reading some article that said: When you're in training, you should end your run feeling like you could do it again. I guess I was where I needed to be.

Heritage Festival 5 Miler

The power of adrenaline never ceases to amaze me. Sure, I'd run that fast in the winter, but not in 75 degrees with 70% humidity! My goal going into the race was to beat my time from last year. I like to know that I'm making forward progress. Of course, this wasn't too difficult because last year's time was based on my 2nd road race. Now that I had a full year of running under my belt, I should expect a bit more, right?

Boy was it humid - sticky skin, hair that frizzes immediately - you're sweating before the gun goes off. Speaking of the starting gun, there's never much of a warning and it always scares the heck out of someone. I mean, we know it's coming, but then we get to talking, and pretty soon "BANG!"

So we're jogging along and I'm looking around at all the scenery, taking in things that I swear I'd never seen before. I'd been down that road I can't count how many times, and yet there's always something I miss, something that makes me say, "Oh, so that's where that is!" Ok, maybe it's not the best time to sight-see, but I use that to take my mind off of how tired I feel - at least until I warm-up.

Everyone went out WAY TOO FAST! And yes, I got caught up in that too - my fastest lap was my first. I knew I was running too fast, but people were whizzing past me. I didn't want to be at the back of the pack! So I tried to keep up, but I let a lot of people go. And although I don't remember everyone I passed later on, I like to think that I passed all those people back that passed me on the first mile. :)

I met up with a father/daughter team on mile 2, and we exchanged a few words - very nice! I ran with them for the next two miles, as they were going at a pretty good pace. At mile four I decided to pick it up a bit and finished a little faster than the previous two. Yippee! I ended my run out of breath (just as it should be), and felt as though I gave it pretty much all I had. I was pleased with my average pace and overall time - beating last year's pace by over 40 seconds per mile!

Huh, maybe I am doing something right! :)

Hydration Vest? I'm Diggin' It!

I tried out my 2011 Nathan Intensity Women's hydration vest for the first time yesterday morning and I was quite pleased with it! Plenty of pockets for food, keys, an extra drink, and more. I'll probably never use the full water capacity (72ozs), and not sure I'd want to as it would weigh at least 2 extra pounds I'd imagine.

It was extremely humid (over 90%) with rising temps, so I was able to put it to good use. I was surprised that I didn't get hot with the vest on. And maybe it was because I'd read previous reviews about the sloshing water being bothersome, but I had no problems at all. The big benefit I found with a hydration vest in comparison to the regular hydration belt was easy access to water. No pulling the bottle from behind you, opening it up, then having to put it back blindly and hoping it will stick. That wastes a lot of energy and is impossible for me to do while running. I was able to run through two water breaks with this vest, which for me is really impressive.

After nine grueling miles up hills and down, I was finished. And even though I had easy access to water, I still found myself in desperate need of liquid after the run. Darn. So the vest doesn't cure my bad habits for not hydrating properly, but it's a good start.

Runs I Look Forward To - The Long, Slow Distance

I always enjoy long runs not just because they are run at a slower pace, but because I can gab with my running buddy, Christine! Today's run was tough because of the humidity (we were told it was over 90%)!

Here's a piece of our conversation where we were just trying to keep going:





"Let's start running at that big tree."
"Ok"
"Don't count the little trees, just the big ones."
"Do we just stop at the trees on the right or do we count both sides?"
"Oh, yeah, let's do both."
Run, walk, run walk, run walk.
Four houses down...
"I hope nobody's watching us."

We talked about our marathon training, why we run, the weather, our family, & friends, our plans for the weekend, our jobs, our injuries, other runners, electronic devices, books, food, and more. It's not just a run, it's a social cardio event. It starts my weekend and closes my training week. It's the cohesive binding in my book of running, so to speak, and I am a better runner for it.

After my run today, I will have run 20 miles in less than 24 hours! (9 miles yesterday, 11 miles today) Cool, huh? Just had to throw that in there...:)

Humidity + Shin Splints + Dehydration + Run = Torture

It's runs like these that make me wonder why I ever thought I could run a marathon. Brutal I tell ya. I stopped FIVE times in six miles today. Here's the low down:

• .5 miles - Calves so tight I had to stop and stretch. Painfully tight!

• .75 miles - repeat what I said above.

• 2 miles - repeat what I said above.

• 3 miles - foot's going numb - first one, then the other. Found out after doing a bit of research online that it's likely due to shin splints and tight calves! Imagine that.

• 4 miles - Just plain tired. Dehydrated and hot.

Now I like to stop my Garmin when I take my walk breaks. Yeah, it's cheating, but my times look so much better! :) So my running pace averaged a 9:23, but with all the breaks I'd say I probably (hopefully) averaged a 10 minute mile.

I ran this morning around 9am (first mistake - should have run 2 hours earlier), and it's now 9:30pm and my legs have finally stopped throbbing. It was only six miles for heaven's sake! Geesh. Tomorrow I'm supposed to run eight miles. Eight miles. After writing some pretty sarcastic and crude things, then using the delete/backspace key, I should look at this as a lesson learned. I don't hydrate well, never have. I've been lucky so far, but there's no way around hydration in a marathon. If I can get into the habit of drinking just a couple swallows every mile, then that's immense progress, and should allow me to complete my run without feeling so drained.

Will tomorrow's run be more productive? Will Kim use what she's learned and hydrate properly? Will she ever run again!?! Dun, Dun Dunnnnn....Stay tuned...

Stretch, then Stretch...then Stretch Some More

When I first started running, I had stretch-related issues with my hip, then my IT band, then my quads, and now my calves. Over the past year I've learned what to stretch, for how long and when. With time, I imagine I could go through the entire muscular system and the act of stretching would take longer than the run itself.

I'm being facetious of course, but stretching does take time and without it, I would surely injure myself as I've managed to do so adequately in the past. I've learned the following stretches help me out before, during and after my run:

• leg swings (from side to side, and front to back)
• quad stretches (holding foot with bent knee - although some say this is not the best method. It works for me though.)
• calf warm up - I call it "tip-toe walking" Start by walking on your heel and end by raising yourself up on the ball of your foot.
• I also stretch my calf - both the upper calf muscle and the lower calf muscle (soleus)
• I always shake out my legs, arms and roll my head from side to side.

Onlookers would expect some spectacular performance after all that warming up, but I'm sure I disappoint when I start my warm up mile at a sprightly 10 minute pace! :)

After my run, I do a slow jog just .1 miles, then end with basically the same as above along with some light lunges, IT band stretches and piriformis stretches. I'll occasionally roll my foot around in a circle - both clock-wise and counterclockwise. Pointing and flexing the foot helps too.

I've noticed that once something is tight, it's very hard to get it loose again. That's why it's imperative for me to stretch religiously so that my muscles don't have the opportunity to get tight. It's easy to forget a stretch too, and with one slip you can be waiting for the doc in physical therapy.

What do you do to maintain your flexibility? What are your stretching routines?

Intervals - My New Tough Workout

Yesterday I decided after running a mile warm-up to incorporate some interval training. I set up my Garmin for interval workouts (which is so cool - love that Garmin) where each of the 6 intervals lasted 8 minutes at 5k pace with a 2 minute recovery walk. Of course, I didn't do this on a track, I did this on a road with rolling hills, making the effort even more difficult. After two intervals I was exhausted, but I kept going. Knowing that I only had about a mile till a recovery allowed me to run faster than I normally would have. This is one of the benefits of interval training, along with improving your form, and reaching your anaerobic threshold which increases your oxygen, number of cells, mitochondria and capillaries surrounding the muscles, and so on.

One thing I didn't count on was my calves cramping up the first 2 intervals during my recovery walk. Of course, this all makes sense in retrospect because I don't officially warm up until mile 3.5 to 4, which is about where I'd be after my 3rd interval. But unfortunately, when one issue is resolved, another one appears, and this time it was my lungs! I couldn't get enough air - anaerobic threshold is reached! The other thing about intervals is it allows your body to reach and hold that threshold for a bit so you're training your body to get to a higher max threshold, and the recoveries help to remove the lactic acid so you're not incredibly sore the next day. It's actually quite an ingenious workout when you know the science behind it all.

In the end, I was able to run 5 intervals...ahhaa...no one to push me except myself. Could I have completed 6 intervals? Yes, I think I could have, but I wanted to stick to my weekly mileage since 2 weeks ago I was rewarded with shin splints for my overage.

It's a weird feeling to like something and hate it at the same time. I know that intervals are good for my training and I feel great when they're done, but while I'm doing them I curse them! Maybe next time I'll decrease my time from 8 minutes to 5 minutes, and try them on a flat track. We'll see if that makes me change my attitude while doing them...I bet it won't. :)

A Run for the Doggies!

Today was the SPCA Rescue Run! At 7am, the gun went off and so did we. After my long run with Christine yesterday, I was tired the rest of the day. And although I felt like my normal self today, I could tell that I wasn't 100%. I had no intentions of a PR today. I went out with Christine and we stayed together for the first 1.5 miles. We talked and it was really enjoyable! I looked over one time at her and she was taking a picture of herself while running! :) She's so talented! The other runners huffing and puffing around us probably thought we were crazy!

Although we didn't PR, it was a great recovery run and we even had enough energy to sprint to the finish! The t-shirts, although just a cotton shirt (no tech t) are really cute too! It was tough getting up this morning, but afterwards I always feel so much better.

This was a great end to my 2nd week of marathon training! Tomorrow will be the start of week 3, where I will begin core training at the gym, attend some yoga classes and start lifting some weights. Ugh! I"m going to be sore by the end of next week. And my running buddy has family visiting, so no long run to look forward to! :( Week three will be tough...

My Sworn Enemy Has Returned - Shin Splints!

Well, that didn't take very long, did it. :( I was supposed to run six miles today, but ended up doing four. I was mad, so I really ran hard on mile three. Take that, stupid shin splints. They aren't bad, just painful enough to know that I needed to cut my run short. No worries though, I'll ice it and cross-train tomorrow instead. I have a feeling that it's because I'm not stretching my calves enough. After the first mile today I had to stop because my calves were so tight. I'm sure it was pulling on my medial tibial muscles. I have been devout about stretching from the knees up, but have not properly stretched my calves. It's all connected...I can't sluff off when it comes to stretching. You wouldn't think that would be hard to remember or do, but stretching is sometimes harder than the actual run! For me, stretching is absolutely necessary to stay injury-free. I have yet again learned my lesson.

Tomorrow I will look to my bike for cardiovascular comfort. Maybe I'll test out the waters on Thursday. I've got a bike ride on Friday, a long run Saturday, and a race on Sunday! I hope I'm feeling better by the weekend! Week 2 of Marathon training looks to be a bust. :(

Marathon Training Week One - Done!

The first week of marathon training is complete and it's time to start the next! My weekly mileage goal was 33 miles and I ran 34.5. I also cross-trained on the bike for about 25 miles too! Boy that cross-training helps. It really gives my legs a chance to recoup from pounding the pavement.

I admit, I started too high on my weekly mileage. I'm used to 28 miles a week, so this was over the 10% rule. Because of that, I'll repeat this same mileage again this week. I don't feel tired, and I've monitored my RHR every morning and so far so good.

Unfortunately, this Summer is looking to be a brutal one! The next three days are in the 90s. Let the early morning runs begin!

Today is an off day, but I'm staying motivated with a Netflix movie I rented called, Marathon Challenge! Sweet!

Happy National Running Day!

Six miles on the treadmill! Woohoo!

Today is National Running Day!

And the 3rd day of my marathon training program. I WILL run today...I WILL run today. Things are a bit crazy this morning, but I WILL run today!!

I feel guilty because I didn't run yesterday. It was too darn hot. And yes, I have a treadmill, but business demanded most of my time and by the end of it, it was already 9pm

Had a great time on Monday running with my marathon buddy, C.! Here's our after-run pics!

The humidity made for a tough workout, but I felt so much better the rest of the day! Thanks for the pictures and the run C!

So, my next run will be on the basement treadmill (not my favorite setting) TODAY! :)

Marathon Training Officially Begins in Six Days!!

My first marathon will be October 2nd at the Wineglass in NY. I'll begin my official training on the 30th, which just happens to be my birthday. A gift that will keep on giving until October 2nd. Then a memory that will last a lifetime. I'm not doing this alone, thank goodness! My friend, C. will be training with me so I'll have a fantastic running partner on those long runs. I'm going to shoot for 60-70 miles a week at my peak.Yeah, we'll see how that goes. :)

I ran 5.71 miles today and it was brutal! It was 86 degrees, but the weather channel said it felt like 96 with the humidity. What a battle that was getting through just those couple miles! I tried to slow down, but it's difficult when you've been running at a certain pace through the winter and your body is used to that. Normally, it takes me 3.5 to 4 miles to warm up, then I'm good to go. But today my body was fighting me all the way. I've decided when I run tomorrow it will be MUCH earlier and cooler! This heat stinks!