I’ve had the honor and pleasure of getting to know Dan since joining Capital Area Runners in late December.  Dan is a father of 3 (ages 10 and under) and loving husband to Julie (watch out – she’s a biker/triathlete with legs of steel) – their kids are destined to be great athletes!  He gets up every morning at 4am (I have NO idea how he does it), runs with CAR (or lifts with a buddy at the Pentagon) and then makes his way work – Dan is career Navy and stationed in the area (thank you for serving our country!!).  More than being an all around great guy, he’s become my trusty training partner – and pushes me harder & faster with each workout.  It’s been a real confidence booster to have someone to train with – I find I’m never fast enough to run with group A, but always a little faster than group B – it’s a weird (and boring) place to be.  {Enter Dan Vogel}  Dan ran his first marathon, MCM, in October 2011 – and is working to beat his 2011 time, with a Boston Qualifier.  I have NO doubt he’ll run a perfectly executed race (and get that BQ)!

Name:   Dan Vogel

Age:  39 (Is it wrong that I look forward to 40 since it means I won’t be at the top of the age group?)

Location:  Silver Spring, MD

Years Running:  Hmm. 2 in High School, jogging around for 20 years, just over 1 serious year back at it now

Favorite race distance:  Short – 400m.  Long – ½ marathon

PRs:  High School Track doesn’t count anymore so all my PR’s are from 2011:  ½: 1:31:41.  Full: 3:30:33 (goal is to qualify for Boston)

How did you get into running?  I rediscovered my love for harder running when I spent a year away from my family and found myself with all sorts of time on my hands to workout and run.

How many marathons have you run?  1

Do you cross train or lift weights: Yes.  About 3 times a week.  I mostly concentrate on upper body strength and or some total body high/rep low weight work because of the running volume.  I also swim and bike as the running schedule allows.

How do you find/make time to train:  I wake up at 0400 almost every weekday morning to get a the workout in before work starts.  I have a great wife who lets me leave her and the kids on Sundays – for now.

Favorite place to run:  Hills, tracks, and trails back where I grew up in Pittsburgh.

Favorite/most memorable race:  I ran anchor leg of my High School 4×1 mile team for the City Schools Relay Championships my senior year.  I had not really run the mile in competition much, but ended up chasing down one of the best runners in the city who had a full straight lead to win it for our team.  I never even broke 4:50 in the mile ever again.  Cue Bruce Springsteen “Glory Days” now.

Favorite pre-race meal: Anything that doesn’t taste nasty if you burp during the run.

Favorite quote: For running?  “Every journey begins with a single step.”

Favorite running shoe:  I’m not so particular to have one.  Anything that doesn’t blister?

Best running advice:  Every single coach I’ve ever had has always stressed the mental aspect of running.  I think you put in the miles almost more so that you are confident that you have made an effort and to mentally learn your body than for the cardio.  Getting with a support group of runners even if you don’t do every workout with them is also key!

Running accomplishment I’m most proud of:  Finishing Marine Corps Marathon with no pain or problems and never once doubting that I would.

What races are you currently training for?  Cherry Blossom 10 Miler, Pittsburgh ½, various smaller ones, and yes another MCM.

Four out of five runs this week were run solo (it’s normally 2 out of 5).  I just couldn’t get out of bed in time to make it to the track.  The body is a funny thing, though, when it gets 2 more hours of sleep.  My track workouts this week were some of my best and fastest.

I took advantage of my weekend to really rest up (BJ was out of town, so I had the place to myself!!!). The rest helped fuel me through my (first) 21 mile run of the training program.  The 1^st 20+ miler is never an easy one.  I’m always nervous and apprehensive the night before – what should I expect?  What if my body doesn’t cooperate?   What if I can’t finish the run?  It went better than expected – I felt really strong this week and each run was better than the last.

Mileage: 51.5

Monday {rest day} – Instead of running, I worked the Maryland State Indoor Track & Field Finals meet.  It was so much fun and brought back a lot of memories (both good & bad) from my high school/college T&F days.  There was such a contagious energy, I couldn’t help but have a great day!

Tuesday {track} – I felt pretty strong going into this workout – but knew that I needed to push through mentally since I was running solo.  1.5 mile warm-up, 4 x 1200m, 1.5 mile-cool down

4 x 1200m (goal pace: 4:50)
4:34, 4:35, 4:33, 4:30

Wednesday {4-6 miles} – 5 easy miles is a great way to start out the day!  It was a really nice morning.  I also spent 30 minutes in the gym working on my arms, core, and glutes.

Thursday {4 miles} – I had a Nightlife/fun run event at one my accounts.  It was such a beautiful night for a run (the temperature was in the 60’s) – and I had the opportunity to meet a lot of great people over the course of our (4 mile) run.

Friday {tempo run} – I couldn’t wake up in time to run with CAR, so I opted for a (boring) 5k tempo workout by myself (ha).  I actually think I’m faster when my body has time to “wake-up” – I’m still half asleep at 6am.

I ran a 19:57 5k – 6:18, 6:26, 6:16

Saturday {6 miles} – I had a work event in the morning (The Burrito Mile – kids ate a burrito and then ran a mile, it was quite the scene) and ran as soon as I got home.  It was a very cold, very windy day.  I was happy when my run was over.

Sunday {21 miles} – My first 20+ miler of the training program.  I was well rested going in to this run, but still felt really nervous.  Once I started running, I was good.  It was a beautiful day – the perfect day for a long run.  It also helps me mentally to break up the run into thirds – and this run was no exception.  I loved running with Jessica & Dan – they are such a great running crew – and we really pushed each other.  Since it was a progression run, we started out slower and gradually increased our speed.  The idea is that the last 1/3 (of the workout) is run at marathon pace (or faster).  For me, and my goal, that is 7:45/mile.

I felt better than I expected, so I really pushed it in.  I ran my last 6 miles in: 7:37, 7:37, 7:33, 7:30, 7:30, 7:03.  I ran a perfectly executed progression run, and I couldn’t be more thrilled!

8 down, 7 to go!

today I celebrate my most favorite drink in the world, and blog namesake, the margarita!

February 22 is National Margarita Day.  That’s right, folks – an entire day devoted to Tequila, Triple Sec, Lime & Salt. 

Whether you like your margarita(s) on-the-rocks or frozen, today we honor {and celebrate} our love for good tequila and the important role it has played in so many lives.

Cheers!

Do you like margaritas?  On-the-rocks or frozen?  Traditional or flavored?

Share your favorite recipe below or tag {will run for margaritas} in your best “I love drinking margaritas” picture!

Week 2 of 2 very busy weeks!  I feel like I can finally breathe again.  And while I didn’t get as much sleep as I would have liked, I can see the light at the end of the tunnel (so to speak).

I’m taking a quick break from working the Maryland State Indoor Track & Field Finals to write this post.  Track meets bring back a lot of memories – both good and bad.  I see my 14, 15, 16, 17 year-old self in all of these kids.  It’s funny.  It’s entertaining.  It’s exciting.  I can feel their energy and it’s totally contagious.  Hopefully that energy will carry me through the rest of the week (and on my 20 mile run)!

With the exception of being a little tired this week (and not making it to one of the early morning track workouts) I felt really strong this week.  After all, it was a week full of LOVE and good things!

Mileage: 44

Monday {rest day – 4 easy miles} – We/Pacers hosted a Valentine’s Day themed fun run for our ladies!  It was so much fun.  We had a lot of new faces, and celebrated the run with (post-run) wine, cookies and chocolate. 

Tuesday {5 miles} – Brooks sponsored a Nightlife event and Valentine’s Day themed fun run at Pacers in Logan circle.  We had 40+ runners (one of the largest fun run turnouts to date) dressed in Nightlife apparel and lots and pink, red and purple.  It was a lot of fun!  I rocked my pink Team Sparkle skirt in honor of Valentine’s Day {and love}.  And just when I thought the fun run couldn’t get any better, my favorite valentine, BJ, joined to make it an extra-special work event!  

Hanging out with fun run leader and good friend, Elyse Braner {rockin’ Team Sparkle skirts}

Wednesday {track} – I couldn’t wake up early on Tuesday morning (I think it had something to do with the Caps game the night before), so I switched my track workout to Wednesday.  I ran after work and there was such an energy at the track – the amazing weather helped. 

6x800m, 2 mile warm-up and 2 mile cool-down (goal pace: 3:12/800m)
3:00, 3:08, 3:05, 3:01, 3:01, 2:57

Thursday {rest day} – Yoga rocked my world.  I felt strong – it’s amazing what weekly yoga can do for flexibility.

Friday {tempo run} – Running 4 miles on the track is even more boring than 3.1 miles (I had the same complaint last week) – but Dan really helps me push through these workouts.  Physically I’m fine, but I start to “lose” it mentally.  I’m hoping these workouts make me tougher!   

4 mile tempo run, 1.5 mile warm-up, 2 mile cool-down (goal pace: 6:40/mile)
6:26, 6:39, 6:37, 6:25

Saturday {14 miles} – I had a work event with one of my accounts.  I met their marathon training group at Gravely Point for a long run.  Double bonus when I can run and work at the same time!  It was a beautiful morning and I got to meet a lot of new people. 

mini-celebrity:  I had a {mini} blog fan club.  I’m flattered when people “know” me & my blog.  THANK YOU Lisa, Kerrie & crew for following and supporting {will run for margaritas}!!

Sunday {5.5 miles} – I had a busy day: church, run, make 2 appetizers, BBQ with friends.  I had just enough time to get in a run before I had to cook and leave for the party.  It was a beautiful day and I felt really strong post 14-mile run (and very little sleep). 

7 down, 8 to go!

I’d been following Jessica on Twitter (@irun26at8) for a year – but it wasn’t until we started training for Boston that we met in real life.  Jessica is awesome, so genuine and beautiful – and I’ve loved getting to know her!  She ran her 1st 50 miler in Novemeber and totally rocked it (and I have a feeling it’s not her last).  I get to hang out with Jessica 2-3 times a week, and love doing my long runs with her.  She gets faster each week and inspires me to get better/faster.  I can’t wait to see what she can do at Boston!

Jessica blogs/tweets about her journey at  
blog: http://zero2fifty.blogspot.com
twitter: @irun26at8

Name: Jessica Karazsia

Age: 36

Location: Falls Church, VA

Years Running: 11

Favorite race distance: Marathon

PRs:
5K: 21:50
10k: 45:49
10 Mile: 1:14:35
1/2 Marathon: 1:41:48
Marathon: 3:39:45
50 Mile: 9:12:07

How did you get into running? I was a competitive tennis player in high school and have always loved working out. My gym workouts got really boring, so I started running outside. One February morning in 2005, I was running and decided that I needed a goal.  I had never done a race longer than a 10K but really wanted to do a marathon before my 30th birthday. I thought I would give training for the Cleveland ½ Marathon a whirl and if that went well, then I would continue my training and run the Chicago Marathon in the Fall. I haven’t stopped running yet!

How many marathons have you run? 7

Do you cross train or lift weights: The majority of my cross training at this point is pool running, yoga and core work. I pool run 1-2 times per week, try to fit in at least 1-2 yoga classes and work my core 3-4 days per week. I truly think that is why I have been able to stay injury-free for so long. When I slack off of my core work, things start to ache.

How do you find/make time to train: It’s tough to find the time, no doubt. I find I am most successful when I do my training in the morning. My day is more controllable in morning. My mood and motivation tend to waver as the day goes on but no matter what – whether I do my run in the morning or at night I always feel awesome afterwards.

Favorite place to run: In DC – The Capital Crescent Trail, eventually moving up on the C&O Canal path.

Favorite/most memorable race: Marine Corps 2010. My marathon PR going into that race was a 4:15. My goal was to run a sub-4 hour marathon. Everything came together that day and I ended up running a 3:39:45, qualifying for Boston. It changed the way I viewed myself, my abilities and my potential in more ways than I could ever list.

Favorite pre-race meal: I usually eat a late dinner (that includes a baked potato) the night before the race. Then a Balance Bar and a banana before the race starts with lots of water.

Favorite post-race food: Pretzels

Favorite quote: Our greatest glory is not in never falling, but in rising every time we fall.– Confucius

Favorite running shoe: I am enjoying my ASICS Cumulus right now, but also will rotate a pair of Brooks Ghosts in…on the trail I wear nothing but Brooks Cascadias.

Best running advice: Embrace rest and recovery. I had a really hard time buying into this before I started training with the Capital Area Runners and George Buckheit. I would go out and run the distance that was in my plan as hard as I could for however long I could sustain it. I am lucky I have not been injured. That’s a horrible way to train. Your body needs time to heal and rebuild. By incorporating this into my training, I have seen a lot of improvement already in just the way my body feels and moves.

Running accomplishment I’m most proud of: BQ-ing at Marine Corp 2010 but a close 2^nd would be finishing the JFK 50 Mile race in 9 hours, 12 minutes and 7 seconds.

What races are you currently training for? Boston 2012!

This was a busy week (followed by another busy week).  I had 5 work events over the course of 7 days, and celebrated BJ’s birthday.  I’m down-right tired. 

I was reading Jessica’s {week 6} recap and her theme was Sleep! Sleep! Sleep!  I’m stealing that catchy phrase and applying it to my life this week.  I need more sleep. 

Other than sleep, I felt pretty good this week.  One more week of mayhem and I should (fingers crossed) be back to “normal”.  

Mileage: 41

Monday {rest day} – My mom was in town from FL for a work trip.  We met up for dinner and it was SO much fun to see her.  I miss my mom like crazy! {also confirmed – my mom has purchased her tickets for Boston!!}   

Tuesday {track} – I felt pretty strong going into this workout.  I also feel really lucky to have a solid group (4-5 runners) that run the same pace.  It makes for an interesting workout.  1.5 mile warm-up, 4 x 1200m, 1.5 mile-cool down

4 x 1200m (4:50, 4:36, 4:34, 4:30)

I also had a work event (Nightlife fun run)at one of my accounts – 3 mile run.

Wednesday {4-6 miles} – I had a work event on Thursday, so I switched days.  Wednesday – rest day, with the exception of a 30 minute workout in the gym: arms, abs, stretching.   

Thursday {rest day} – I had a Valentine’s Day themed run at one of my accounts.  It was such a fun event.  I can’t say it enough – fun runs are definitely a perk of my job!  4.5 miles

Friday {tempo run} – Running 3.1 miles on the track is boring but thankfully I had a running partner and it was fairly painless.  The good thing about a 3.1 mile run is that the workout is over quickly: 7:02, 6:57, 6:56

(In college I had a love/hate relationship with 200’s on the minute.  It was the quickest workout in history (8-10 minutes, depending on how many 200’s we had to run) but also one of the hardest (we ran a 200m every minute, whatever time was left – usually 28-30 seconds – was our rest before the next 200m.  This workout reminded me of college – tough but over quickly). 

Saturday {16 miles} – I ran 16 long, slow miles.  I had a work event in the morning and was unable to run with CAR.  When I got home, I convinced BJ to help me on my run.  I ran 10 miles by myself, and then he ran the last 6 miles with me.  It definitely helped improve moral – I was starting to hurt on the run.  2:16:00 minutes (8:30 average pace)

Sunday {4 miles} – I had a work event for a large portion of the day, so I had to squeeze in a run.  I actually felt really good (after running 16 miles).  It was a really cold, windy morning – but felt nice to get out in the crisp morning for a 4 mile run. 

6 down, 9 to go! {no longer in the double digits}

Kick off your spring training with Jeff Horowitz, author of My First 100 Marathons and most recently, Smart Marathon Training.  Water Street Gym, located in Georgetown, is hosting a book signing event on Sunday, February 12 from 11-1pm.  Others on hand include, Rebecca Schritchfield – sports nutritionist, Dr. Kevin Maggs – chiropractor and owner of Active Spine & Sport, also preforming gait analysis, and yours truly – Brooks rep, showcasing the new Spring ’12 line and offering a 10% {Brooks} discount at Georgetown Running Company.
 
Food & Drink will be provided.  Invite your friends, runners, triathletes, or others that might be interested. No RSVP necessary. 
 
Who: Water Street Gym, Jeff Horowitz, Rebecca Schritchfield, Dr. Kevin Maggs, Melody Jones, Georgetown Running Company race team, Cyclelife race team
What: Jeff Horowitz Book Event (and other fun activities)
Where: Water Street Gym, located at 3255 K Street NW, Washington D.C. 20007
Other: No cost, no RSVP required.  All are welcome.

The next couple of weeks are going to be hard for me – I have back-to-back weekend events, night events, travel and marathon training.  I don’t mind the night events or even the travel, but I am worried about my long runs.  How am I going to get in the miles?  Will I have to run by myself?  Week 5 is the start to  the mayhem – and I’m learning the flexibility is key to marathon training (and life, for that matter).

Mileage: 45

Monday {rest day} – I co-lead a ladies fun run on Monday nights at my local running store.  I use the fun run as an easy, slow run – it’s the perfect way to work out my muscles from all of the weekend miles.  4 miles.  

Tuesday {track} – This workout was hard for me.  I didn’t feel as strong as I would have liked, but I pushed through the workout and was happy with my splits.   2 mile warm-up, 7 x800m (1 lap recovery), 2 mile-cool down

7x800m (3:07, 3:04, 3:04, 3:03, 3:03, 3:02, 3:00)

Wednesday {4-6 miles} – I had a Nightlife event at one of my accounts and use this event as a workout (one of the perks of my job).  Hill workout for 5 miles with the group. 

Thursday {rest day} – I took the day – and needed it! 

Friday {tempo run} – I had to rearrange my weekend schedule, so I ran a modified tempo run.  5 miles at 7:30 pace, with the last 2 miles at tempo pace (6:37).  I did not run on the track, so there were a lot of variables including, traffic lights, cars, etc.

Saturday {14-16 miles} – I ran 15 miles (progression run).  I was exhausted from my week (travel, work) and it took a couple of miles for me to feel good.  Last 4 miles were close to race pace (Miles 11-13 at 7:40 pace, Miles 14-15 at 7:17 pace).  I was happy when it was over.   

Sunday {6-8 miles} – I ran 7 easy miles (8:15 pace) and felt a lot better than I was expecting I would (with the high mileage on Sunday).  These runs really help work out the kinks and soreness.

5 down, 10 to go!

How do you get through long runs when you are solo?