Cavalcade of Curiosities

March 20, 2012 by · 2 Comments

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?!

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Boston Marathon Training {week 11}

March 19, 2012 by · 14 Comments

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!

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St. Patrick’s Day 8k {race report}

March 13, 2012 by · 21 Comments

The St. Patrick’s Day 8k was my one race before Boston.   The one to test my fitness level; the one to see if my training was paying off.  An 8k was not my ideal distance for a marathon goal-race but with work commitments and expos, it was the only race I could run (pre-Boston).  And while I was hoping for a shiny new PR, my real goal was to run a perfectly executed and smart race. 

I did everything right the night before: ate a healthy meal, opted out on wine, changed (most of) the clocks in the house, laid out my race outfit and pre-race meal, prepared a water bottle, called the cab, made sure my iPhone would auto time-change, set 2 alarms, and went to bed early.transition areaI set my alarm for 7:00am (with a 7:10am back-up) and arranged for the cab to arrive at 7:45am.  That would give me plenty of time to digest my food, check my bag, stand in long (porta-potty) lines, warm-up, and not feel rushed. 

I woke up at 7:57am.

Damn you, Daylight Savings Time (especially on race morning)

I woke-up feeling mad, upset, and rushed.  Thankfully, everything was prepped and ready to go.  I prefer a less-rushed morning, but I got ready in 7 minutes and still managed to get out of the door by 8:04am (the time my friend originally wanted to leave).  

The cab ride was quick and we were downtown in less than 15 minutes.  I was still a little anxious and flustered, but kept thinking “this is not the goal race, Boston is”.  (That helped a bit).  I ran into Capital Area Runners and started to feel better – I was ready for this race, even if my morning didn’t go quite as planned. 

I didn’t really have a “plan” for this race, but was thinking I should start out around 6:40/6:30 pace and see how I was feeling.  From there, I could pick it up (that’s what I was hoping for) or keep it steady at the current pace.  I felt really strong after the 1st mile – I was comfortable pushing the pace a bit – and decided I could run just a little bit faster.  It also helped to have people pushing me (my training partner, Dan) and people cheering me on (Coach George, Cheryl, Jessica and Dash).  Add another 6,000 runners, a lot of awesome St. Patrick’s Day themed costumes, and great racing weather to feel good enough to run a perfectly executed race.

Mile 1: 6:22
Mile 2: 6:32
Mile 3: 6:35
Mile 4: 6:24
Mile 0.96: 6:07Capital Area RunnerThe race had a lot of twists, turns, and tight corners (races in DC are crazy) – but I ran an 8k PR (by 3:30 minutes) and I couldn’t be more excited!  More than anything, I felt confident with my fitness level/abilities.  I felt strong and fast – a great feeling heading into my final weeks of marathon training.   

Pacers and Capital Running Company put on a great race, it was really well executed, planned and staffed.   In addition to personally having a great race, most CAR members ran PR’s, too (with a handful of AG wins!).  It was an awesome day!

Time: 32:02 (6:27 pace) + New PR
Place: 131/6000
Female: 21/3571
Age Group: 11/1039

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Boston Marathon Training {week 10}

March 12, 2012 by · 7 Comments

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.          

Melody Jones, Pacers, Melody Parry Jones10 down, 5 to go!

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To Ice or Epsom?

March 7, 2012 by · 22 Comments

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 1st 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!}

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Boston Marathon Training {week 9}

March 5, 2012 by · 13 Comments

I think I’m on bit of a runner’s high.  Last week was my highest mileage to date (bonus: I felt good) and it ended with a perfectly executed 21-mile progression run.  This week I felt strong & rested (finally) and ended my week with a perfectly executed 16.5-mile long run with marathon pace pick-ups sprinkled throughout.

To add to the high, I received an email from Boston Athletic Association.  I’m 6 weeks out but the reality of Boston is starting to set-in – and I couldn’t be more excited.  Plus, I have (most of) my favorite people coming to support me, and I’m thrilled to have my mom and sisters with me on race day (it’s been since December since I’ve seen them).  

Mileage: 48

Monday {4.5 miles} – Coming off of a 21 miler, I took this run really easy.  One of the benefits of co-leading my women’s fun run, is that someone has to bring up the rear – and it’s usually me.  I get the opportunity to take it easy, shake out my muscles, and chat with some really wonderful women.    

Tuesday {track} – I was well rested going into this run, and was ready to add more repeats to my run (I typically run 6 repeats).  I felt good, and ran a little faster than my target pace (Coach George “yelled” at me on more than one occasion – “volume is more important than speed”).  I finally (kind-of) got it right by #6.   

8X800m, 1 mile warm-up and 2 mile cool-down (goal pace: 3:12/800m)
3:05, 3:05, 3:06, 3:06, 3:06, 3:10, 3:08, 3:06

Wednesday {5 miles} – Mother Nature couldn’t make up her mind.  It rained when I needed it to stop, and didn’t rain when I wanted it.  The rain made for a very wet and cold 5 mile run, post-run, in the dark.  2 things to note about runs that suck:

a)      They make me stronger mentally
b)      I feel like a bad@$$, because I usually the only fool person on the trail    

Thursday {rest day} – Mother Nature made up her mind, and gave us glorious 70 degree weather!  BJ and I went for a short, but awesome, bike ride.  It was fun to hang out with BJ and enjoy the beautiful day.   

Friday {7 miles} – Coach George nixed the tempo run, and instead suggested we run easy, long miles.  It was a really nice morning, and I enjoyed running 7 miles in the sun.  I felt good (and ready for my long run on Sunday).

Saturday {7 miles} – I conned suggested that BJ run 7 miles with me.  These runs are conversational, and easy, and I love running with my hubs.  It worked!  The morning started out terrible and gray – but by the time we laced up our kicks, the sun was shining.  We had a great run, and it was fun to run with BJ (it doesn’t happen often when I’m marathon training).

Sunday {16.5 miles} – I felt excited going in to this run – 16.5 miles is so much easier than 21 miles (wink).  I turned down a night out (Chris Franjola from Chelsea Lately was performing at Arlington Cinema and Drafthouse – and I LOVE Chelsea Lately) but I’m glad I did.  I felt rested and ready to run.  16.5 miles with marathon pace pick-ups sprinkled throughout – 4 miles at MP, 3 miles, 2 miles, 1 mile; 1 mile recovery run between each set.  My goal pace is 7:45/mile, but I was able to consistently run around 7:35/mile.  The head wind on the way back was nearly unbearable – but I pushed through and felt really good when I finished my last pick-up.  {2 long runs in a row, and I feel good – now, I just need this to last for 6 more weeks}       

9 down, 6 to go!

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Athlete Bio {Dan Vogel}

February 29, 2012 by · 3 Comments

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 VogelCapital Area Runners

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.

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Boston Marathon Training {week 8}

February 27, 2012 by · 9 Comments

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 1st 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!

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National Margarita Day

February 22, 2012 by · 5 Comments

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!

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Boston Marathon Training {week 7}

February 21, 2012 by · 6 Comments

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!  

Elyse Braner, Melody Parry Jones, Pacers, Brooks Running, Team Sparkle, Team Sparkle Skirts

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!

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