Week 13 was my last “regular” week before I begin my taper.  It was an exciting week and I’m getting nervous, excited, and ready for Boston! 

I worked the Cherry Blossom Expo (congrats to all racers) and was on my feet a lot.  I can always tell when I’ve worked an expo – my legs are just a little more tired than they should be.  I was, however, able to run 16 miles on tired legs and still feel good/strong.  

Mileage: 49

Monday {8 miles} – It was such a beautiful day and I couldn’t pass up the opportunity to run with BJ before my ladies fun run.  Both runs were easy, and I felt good post-21 miler.

Tuesday {track} – I was tired, and I think it may have been apparent (George stopped me after 8x800m).  In my defense, and after my last 800m workout, George mentioned that “quantity is better than quality”, I deliberately ran each 800m at (or close to) the same pace.  

1.5 mile warm-up and 2 mile cool-down (goal pace: 3:10)

8 x 800m – 3:06, 3:05, 3:04, 3:06, 3:04, 3:05, 3:03, 2:58

Wednesday {5 miles} – I ran 5 easy miles. I’ve really enjoyed running without music for the last 3 months (my iPod broke & I haven’t replaced it) – it allows me to really take in the run and listen to my body.

Thursday {rest day} – I really enjoyed this day off!   

Friday {tempo} – Today was a first: I ran a 5 mile tempo run on the track!  I’ve said it before and I’ll say it again, tempo runs on the track are boring – especially when the last 2 miles are run solo.  But, I felt really strong (and that was really encouraging).  Average pace: 6:28

Saturday {3.5 miles} – Today was a long day at the expo and my legs were exhausted when I got home.  I tried to go for 5-6 miles, but my legs just wouldn’t cooperate and I opted for 3.5 instead. 

Sunday {16 miles} – One of my running friends was able to snag me a Cherry Blossom 10 miler bib. I ran an impromptu 10 miler (progression run), immediately followed by +6 miles.  Cherry Blossom wasn’t the ideal place to run a progression run but it got me ready for race conditions and crowds.  It also helped prepare me for the “start slow, end fast” mentality – it’s really hard to stay steady when people are passing me (I still get competitive during a race – even if I’m not racing). It was a beautiful morning to run and I loved the race day energy (please let the weather be exactly the same for Boston)

13 down, 2 to go!

The countdown is on, and things are starting to get real.  How are there only 3 weeks left before Boston?!

It was another busy week (I have one more busy week, and then some “down” time before the race).  I was on my feet a lot but still managed to knock-out some decent-to-good workouts.

Mileage: 60

Monday {easy 5} – I ran 5 easy miles with my fun run group.  Some of the ladies had just raced the Rock N Roll DC half-marathon, so it was fun to hear race stories and PR’s!

Tuesday {track} – I felt really strong on the track, and ran every interval faster than (the same workout) 2 weeks ago.   We had interesting weather – thunder, lightning, torrential downpour, and sun.
1.5 mile warm-up, 1 x 1600m, 2 x 1200m, 2 x 800m, 2 x 400m, 2.5 mile-cool down

1 x 1600m – 6:17
2 x 1200m – 4:40, 4:38
2 x 800m – 2:58, 3:00
2 x 400m – 1:19, 1:17

Tuesday Night {3 miles} The Brooks Cavalcade of Curiosities was in Annapolis.  I spent the afternoon analyzing gaits, and then decided to lead the fun run.  It was such a nice night and I love running through downtown Annapolis.

Wednesday {5 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 arms, core, and glutes.

Thursday {rest day} – Finally, a day off!

Friday {tempo run} – I felt okay during this run.  I’ve said it before, but tempo runs on the track aren’t my favorite.  I decided to go for 4 miles (plus 1.5 mile warm-up and 2.5 mile cool-down).

Saturday {9 miles} – This year the Cherry Blossoms bloomed about 3 weeks early and I knew if I didn’t go see them soon, I’d miss them for the year.  I talked BJ into running down & around the Tidal Basin (he’s a creature of habit and doesn’t like mixing up the run).  Even though it was really rainy and crowded, we had so much fun.  Plus, the miles seemed to pass by.  It was a great way to see the Cherry Blossoms (and an awesome afternoon run with my hubs).

Sunday {21 miles} – My LAST 20+ miler (cue excitement)!  I wasn’t sure what to expect – the weather was supposed to be terrible and I was putting a lot of pressure on the “last 20+ miler before Boston”.  I’m happy to report that I felt better than I had expected. Exactly one month later, I’m (getting) faster than when I previously ran the same workout (I’m hoping that speed extends through April 16, 2012)

{check out Jessica’s post about yesterday’s long run.  She totally rocked it, and ran her highest mileage week to-date (67 miles!).  She’s going to #rocktherun in Boston!}

12 down, 3 weeks to go!

The Brooks Cavalcade of Curiosities is in town & coming to a running store near you!

Fleet Feet Annapolis
Tuesday, March 20
1pm – 7pm

Charm City Run
Wednesday, March 21
4pm – 9pm

Fleet Feet Gaithersburg
Thursday, March 22
4pm – 8pm

Richmond, VA
March 26-March 30, including Momument 10K
{various locations in Richmond}

The nationwide Brooks Cavalcade Tour of Curiosities has been touring the country since 2010, making stops at race expos and running stores to spread the “Run Happy” word.

What’s on the BUS?  The bottom level is filled with games, FREE giveaways for all attendees (including a FREE pair of Brooks shoes), and a special “oddities” exhibition that include “bunion boy’s” malady, and the world’s biggest shoe (also, new exhibitions have been added for 2012!)

The top level will be stocked with Brooks fit experts who will be performing video gait analysis for all attendees!

If you are around and want to see the Cavalcade of Curiosities, I’ll be working both the Annapolis and Gaithersburg locations (Fleet Feet, only).

Have you seen the Cavalcade of Curiosities?!

This was a busy week and I was on my feet {a lot}.  I absolutely love my job, but expos can be hard on the body – I usually work 14+hour days and I’m standing the whole time.  Thankfully George took all of this into consideration and worked my me/my schedule to plan out Week 11 workouts.  I was flexible but still tried to get in as much mileage as I could (given my crazy schedule).  And instead of forcing the 20+ miler, we decided it would be best if I ran 16 miles with marathon pace pick-ups sprinkled throughout.

The week ended with the INAGURUAL Rock n Roll DC – a huge event for CGI (and Brooks – the official apparel & footwear sponsor).  Congratulations to ALL racers and to all of my friends who ran!! (especially, Jessica @ Pace of Me, who ran a PR and Boston Qualifying time.  I’m so proud of you!)

Mileage: 42

Monday {5 miles} – I had raced 5 miles the day before, but felt good.  I was able to lead the fun run to a 9 min/mile pace.  Spring has arrived and it was a gorgeous night for a run!

Tuesday {track} – I felt good but my calves were still a little sore from racing.  I took it easy and ran 2 set of 1600/800, instead of 3 sets.

1.5 mile warm-up and 2 mile cool-down
1 x 1600m – 6:25
1 x 800m – 3:02
1 x 1600m – 6:25
1 X 800 – 3:04

Tuesday Night {St. Patrick’s Day Fun Run} – I hosted a themed fun run at Fleet Feet Annapolis.  100+ runners showed up, dressed in festive costumes.  I was asked by the owner to lead the runners around the 3 mile loop.  I agreed, not realizing how fast some of these guys would want to run.  And not wanting to let anyone down, I stuck with them the whole time, averaging 6:45 pace…. so much for a “fun run” {ha}
{A HUGE shout-out to Team Sparkle & Sparkly Soul for hooking me up (and my fun runners) with awesome sparkly green running attire} 

Wednesday {4 miles} – I had time for a 4 miler before heading to the Armory for expo set-up.  It was a beautiful morning and such a great way to start the day!

Thursday {rest day} – Took the day off, and I needed it – especially after being on my feet all day.

Friday {4 miles} – Another busy day, with just enough time to squeeze in 4 miles before a work event, followed by the expo.

Saturday {3 miles} – I ran 3 very painful miles after working 15+ hours, including a 3:45am wake-up call.  My legs hurt, my feet hurt, and my body hurt.  I was hoping to run more, but listened to my body and cut my run short (and ran very slow).

Sunday {16 miles} – This run was both physically and mentally hard – my body was exhausted from little sleep and working long hours.  However, it was a beautiful morning to run and I was thankful to have Dan & Lauren pushing me through the workout.  I am happy to say, that despite being exhausted and hurting, I was able to run all marathon pace pick-ups at or below the 7:45 min/mile goal (I wasn’t much faster, but I was still able to push through the pain).  Hard runs are never easy, but I enjoy 1-2 really tough workouts before a race.  They build mental toughness and help me remember, on race day, what pain and pushing are all about.

4 miles: 7:38, 7:45, 7:38, 7:41
3 miles: 7:48, 7:45, 7:32
2 miles: 7:37, 7:37
1 mile: 7:31

{I can’t even believe I’m saying this}

11 down, 4 to go!

Since I’m not able to race the Rock ‘n’ Roll DC Half-Marathon next weekend, I decided I would race the St. Patrick’s Day 8k instead.  Coach George wanted me to get (at least) one race in the books before Boston – and he suggested the 8k.  While it’s not the ideal distance for a marathon goal-race, it is a flat and fast race (one that would, hopefully, boost my confidence).

As a result, my {week 10} training involved less running and more “taking it easy”.   

Mileage: 30

Monday {5 miles} – Coming off of a 17 miler, I took this run really easy.  I felt good, but around mile 3, I could tell my legs were tired.  I backed off the pace.

Tuesday {track} – I felt really good at the track.  It was a change of pace from the usual 800m or 1200m workouts (not sure if you had noticed a trend) and it was nice to mix things up.  It’s also lighter earlier now, and the sun makes me feel awesome!

1.5 mile warm-up and 2 mile cool-down
1 x 1600m – 6:20
2 x 1200m – 4:40/4:41
2 x 800m – 3:02/3:01
2 x 400m – 1:24/1:20

Wednesday {5 miles} – I ran 3.5 miles in the morning; and 1.5 miles in the afternoon.  BJ and I had originally planned to run together but work events got in the away.  I joined him for 1.5 miles in the evening.  It was an awesome day – warm temps and sun.  {I can’t wait for Spring}

Thursday {rest day} – Took the day off, and I needed it – especially after running around all day and being on my feet for 8 hours.

Friday {5 miles} – I worked packet pick-up at Pacers Logan Circle – which was a lot of fun and got me excited about the St. Patrick’s Day 8k.  There is such an energy about races/expos/packet pick-up and I love it!  After packet pick-up, I hit the trail for an easy 5 mile run.  Another beautiful day in DC!  

Saturday {rest day} – I rested up – big race tomorrow {wink}

Sunday {RACE – 8k} – I’ll write a full race report (and post) but I had a great race!  I felt really strong, fast, and comfortable.  It was a major PR for me (by 3:30 minutes) and I finished in a time of 32:02!!  Training is paying off.          

10 down, 5 to go!

There are mixed opinions about ice baths and Epsom salt baths, specifically after a long run or hard workout.  I’ve always been an Epsom girl – I love baths & I love scented salts – and with both marathon training cycles through the winter, the last thing I want to do when I walk in the door from a 22-miler is sit in a bath with (lots of) ice. 

I’ve asked my coach, my chiropractor and my ART doctor (plus a handful of marathon friends)- and the jury is still out.  Ice works for some, Epsom works for others (although Coach George is a total believer in ice). 

Here’s my (personal) problem with ice: it’s cold.  Like, really, really cold.  And it’s uncomfortable, especially when it’s 20 degrees outside.  I just can’t bring myself to do it.  Plus, I have flashbacks to college track & field – those ice baths were no joke!

I much prefer Espom salt baths and find that they really work for me.  When training for my 1^st marathon, I discovered Endurasoak – a mineral bath that promotes post-workout recovery and reduces pain from training related injuries.  Very similar to Epsom, I mix half Epsom/half Endurasoak for a post-run bath.  My legs feel fresh (as fresh as they can after 22 miles) and I’m able to enjoy the day (e.g., I don’t have to slum it on the couch all day). 

And while the question remains unresolved (at least for now), there are benefits to both:

Epsom Salt
-Magnesium (found in Epsom salt) helps draw inflammation out of the muscles
-Helps muscles and nerves function properly
-Combat muscle fatigue
-Relieve pain and muscle cramps

Ice
-Ice reduces swelling – this will decrease the amount of time an injury needs to heal
-Ice also numbs the area, thereby reducing pain
-Ice creates a short-term change in muscle tension

So, for now I’m {mostly} sticking to Epsom – but I’m not ruling out ice, especially during our hot & humid summers.

Do you ICE or EPSOM? 

{Note: my opinions are personal and I am not a doctor.  Do what works best for YOU and your body!}

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.