tag:blogger.com,1999:blog-54492168581637033452024-03-13T06:02:33.710-04:00Rob Marathons for AICROn May 9th I started a marathon training program. The goal is to complete the Marine Corps Marathon in DC on October 31, 2010 while raising money for the <a href="http://www.aicr.org/site/TR/Marathons/teamraiser?px=6936353&pg=personal&fr_id=1090">American Institute for Cancer Research</a>. I'll fight through 26.2 miles for those who are fighting for their lives.Rob Runs (Slowly)http://www.blogger.com/profile/07141614220943456079noreply@blogger.comBlogger48125tag:blogger.com,1999:blog-5449216858163703345.post-90282730728560644972011-09-28T11:51:00.000-04:002010-09-28T11:51:54.838-04:00<a href="http://www.tickerfactory.com/"><br />
<img border="0" src="http://tickers.TickerFactory.com/ezt/d/4;10752;444/st/20101031/e/Marine+Corps+Marathon/k/52b9/event.png" /></a>Rob Runs (Slowly)http://www.blogger.com/profile/07141614220943456079noreply@blogger.com0tag:blogger.com,1999:blog-5449216858163703345.post-92164660036716404972010-11-02T16:07:00.000-04:002010-11-02T16:07:24.948-04:00DONEI did as well as I could have expected, making my realistic goal time of 5:45 (and 44 seconds). It still hasn't entirely sunk in yet so more to come later!<br />
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On Haines Point. Kathy, in the middle, didn't make it to the end, having to bail around mile 17 or so. Hengameh and I split up around mile 15. <br />
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On the 14th Street Bridge, the least happy place on earth, shortly before mile 21.<br />
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Just... one... more... step!<br />
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We met down at Ken-Gar, where it all began with a 7 mile run on Mother's Day. The group has dwindled as some have completed their marathons and others have dropped out but we had a decent group of 12:30s. It was nice to be back on an old familiar trail, one that I'd been sick of seeing months ago but was grateful to encounter yesterday since I knew it so well.<br />
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I started the day feeling pretty awful, I had a headache and a stomach problem that I just couldn't shake. Around mile 2.5 I was feeling a little better, good enough to skip the bathroom stop and take off my jacket. But the headache didn't subside and the constant beeping of one of the runner's Garmins was like a knife in my eardrum and I just couldn't take it. I abandoned my dear friend to let her run with Beepy and I chugged along with a few other members of the group.<br />
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I often tend to lose some steam (mostly mental) after the turn-arounds, something about having to go back the same way always seems a little draining. But not this time, in fact Eugene and I pushed the group to go faster than we had been running. Not crazy fast, but a decent pace that we were able to maintain while chatting with Robin who ran his marathon in Chicago two weeks ago. I think we only stopped for a brief walk break at intersections and for a few seconds at the turn around, it was a pretty solid run.<br />
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Around mile 8.5 I started to feel pretty awful again, I actually wasn't sure I'd make it back to a bathroom but figured my best chance was to speed up and get there as fast as I could. I blew past everyone else in our group, especially in the last half mile, just to get it over with. Despite feeling like crap I ran pretty well, certainly not my fastest 10 miles (that was 1:55 during the Philly half) but a good time for our last easy long run. Less than a week to M Day!Rob Runs (Slowly)http://www.blogger.com/profile/07141614220943456079noreply@blogger.com0tag:blogger.com,1999:blog-5449216858163703345.post-41633621928739502762010-10-25T10:24:00.000-04:002010-10-25T10:24:14.565-04:00Track Workout - 10/20/10 - 5.15 miles 57:18As members of the group are running their races the number of participants at the track gets smaller and smaller. It was always less popular than the long runs anyway but this particular night it was especially empty. It was to be an easy workout, two warm-up and two cool-down laps, 3X1200s. I ran the first two laps with Coach Carol who was the only other member of our pace group there before Eugene showed up.<br />
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And then we ran. And ran, and just kept running. Completely ignored the cool-down laps or the instructions to take it easy and run 30, definitely no more than 60, seconds faster than LSD pace. When all was said and done we averaged about 11.07 miles, about thirty seconds faster than the fastest we should have been doing. But it felt good and I wasn't in any pain or tired so I kept going, finishing the last lap at a 9:54 pace.<br />
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I was afraid of pushing and hurting myself but all seemed well after the run. My knee was a little sore so I iced but it recovered quickly. Things are looking pretty good!Rob Runs (Slowly)http://www.blogger.com/profile/07141614220943456079noreply@blogger.com0tag:blogger.com,1999:blog-5449216858163703345.post-67640664810170887282010-10-18T13:51:00.000-04:002010-10-18T13:51:21.614-04:00Trail Run - 10/19/10 - 14 miles - 03:00I am less than two weeks away from becoming a marathoner. Holy crap.<br />
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Sunday was our dress rehearsal. We got to meet an hour later than usual, at 8AM but luckily they didn't make us go out in waves (I have no idea what time I'll actually start the race). We were to wear what we plan to wear marathon day and take any liquids and fuels we'd be using. We were also supposed to get up early to best simulate race day but there was no way in hell I was getting up at 4AM when I didn't need to leave the house until after 7, I'd just fall back asleep. So I got up at six. I still should have left a little earlier since the Bethesda Arts Festival meant I had to drive around in circles to get to the usual parking lot at the beginning of the Capital Crescent Trail.<br />
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We had a group five strong, no coach since ours had just run a marathon the day before. But it was an out and back on a course we'd run a dozen times so it was no problem. We ran as a group down to Georgetown, taking brief walk breaks every two miles or so to get some fluids and a quick bathroom break at mile 5. Somewhere around mile 8 my right knee started bugging me again, after last week's great run I thought this knee thing was behind me. It didn't really slow me down any and was just a minor annoyance more than anything else but I can't imagine having to deal with it for an additional 12 miles. I had it strapped but I think the patellar strap may have done more harm than good since the pressure point of the strap is especially sore now.<br />
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We ended up finishing in three separate groups, I finished in exactly three hours (including at least one of the stops where I forgot to turn off the Garmin, I think we actually ran about 2:57). The idea was to start slow then gradually speed up for the second half of the run but I knew out of the gate that wasn't happening especially since the second half is all up hill. Looking at the splits we kept a steady pace the entire run which works for me. I struggled a bit more than on the previous week's 20 but overall it wasn't a bad run. I have a few more things to figure out before race day, but there's plenty of time. 12 days, 16 hours and 8 minutes worth...Rob Runs (Slowly)http://www.blogger.com/profile/07141614220943456079noreply@blogger.com0tag:blogger.com,1999:blog-5449216858163703345.post-49780893673323966622010-10-18T13:06:00.000-04:002010-10-18T13:06:23.355-04:00Track Workout - 9/13/10 - ?? ??I had some Garmin issues during the track run, I have no idea how far or how fast or how long I ran. I know it was at least 3 miles, I'm pretty sure it was about 5. Oh well!<br />
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This was my first workout at the "new" track, we'd been running at the local community college but have moved to a high school for the remainder of the training (only two more track runs left). Somehow it seems smaller even though it's certainly not and it's much softer and newer, the college track has some cracks and bumps and one section is right under oak trees which are dropping acorns like crazy. This one doesn't have great lighting but it's much better.<br />
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So other than track conditions not much to report. I ran mostly with Ameenah, she's thinking about dropping out or deferring. I think she should just go for it, she's SO CLOSE, and really if I couldn't make it this year I doubt I'd ever do this training again and I think she feels the same way. Neither of us love running at the moment, we're beat mentally and physically but I know I have enough left for the next two weeks. She's not so sure but I'd be really bummed if she didn't make it to race day. <br />
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I feel like I ran some pretty fast laps like we were supposed to, but I really have no idea. Sometimes it's nice just to run by feel anyway, it's a much more enjoyable experience and one I hope to get back to after the race is over.Rob Runs (Slowly)http://www.blogger.com/profile/07141614220943456079noreply@blogger.com0tag:blogger.com,1999:blog-5449216858163703345.post-25254346424188695862010-10-11T11:24:00.000-04:002010-10-11T11:24:54.419-04:00Trail Run - 10/10/10 - 20 miles - 04:19:37Last 20 miler before the race! Last really long run before the race (next weekend is 14, then 10 - yay for the taper)!<br />
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We were to do the Bethesda loop again starting at Capital Crescent, the same route I did on my last 20 mile run. I did not like this route at all, the first 8 miles were great, 8-12 were mediocre, 12-20 just all out sucked. It's a lot of uphill and on the last run it was a lot of heat then a lot of rain. So while I wasn't exactly excited about it I wanted to see if I could do better this time.<br />
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We had a decent sized 12:30 pace group, six of us including the coach. Maybe a mile or two in the coach let us know that, since her marathon is this weekend (good luck!) she would only be running 10, meaning we'd be left to figure out how to complete the second half of the loop on our own. Hengameh and I looked at each other with a clear sense of dread, we have NO sense of direction and from what I recall the route (through Rock Creek park, through the zoo, Beach Drive, Silver Spring) was not exactly easy to follow. Amongst ourselves we all decided that we weren't going to chance it. We had no idea if the 13s were behind us or how far ahead the other groups were. Some of our group was only running 10 anyway so most decided to run 5 down the trail, then 5 back up, then maybe 5 north? I felt like running back and forth would just kill my motivation so Hengameh and I decided to run 10 down to DC then back up, knowing the last 8 miles would be all uphill. I think it was the right choice.<br />
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We split at 5 miles when everyone else turned around. We stopped at the boathouse in Georgetown, then again at the 10 mile mark for some more fuel and a walk break. Then again at the boathouse, then the other boathouse, then the water stop. Pretty reasonable, it was a stop about every 2-3 miles. Really breaks up the monotony of running that far. I just have to get to Fletcher's, then I can take break, and I only have 5 miles left. I just have to get to the water fountain, then I can take a break, and I only have three miles left. Then, a little over 4 hours later (not including bathroom breaks but including walks) you're done.<br />
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It was a pretty relaxing run, I felt I definitely had more in tank at the end since we took it pretty easy. I had wrapped my troublesome right knee nine ways from Sunday - I had on KT Tape, a patellar strap underneath and an IT strap above my kneecap. And I had no trouble, it was a little sore but I wouldn't even put it in the minor annoyance category. I was waiting for the agony afterward, it was stiff when I got out of the car but since then... nothing. Again a little sore but not nearly as swollen as it has been. I don't know what part of the treatment did the trick but you bet I'm going to keep doing all of it through October 31st. Rob Runs (Slowly)http://www.blogger.com/profile/07141614220943456079noreply@blogger.com0tag:blogger.com,1999:blog-5449216858163703345.post-16795849256673698692010-10-05T11:34:00.000-04:002010-10-05T11:34:25.407-04:00Trail Run - 10/3/10 - 17.18 miles 03:43:37This was my first run along the C&O Canal, starting at Riley's Lock in Darnestown. It's really beautiful back there, trees for shade and the water on either side of the trail. It is all gravel though and while that may not seem like a huge deal it's an uneven surface that can be tough on the ankles and knees.<br />
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I was at the parking lot about 30 minutes early, plenty of time to use the restroom and sit in my car with the heat on 85 and the heated seat on high. It was COLD, I dreaded getting out of the car at all. With about 15 minutes to go a coworker and fellow runner knocked on the window so I got out, figuring it was time to get acclimated to the cold. Even though I had on a light jacket and capris and did the trying-to-keep-warm-dance my teeth were still chattering. Makes for great running weather, but not great standing-around weather.<br />
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I was nervous that my group wasn't showing up but a few minutes before 7 I saw a lot of familiar faces starting to congregate. We had a pretty big 12-12:30 group, I think there were 9 or 10 of us. We ended up splitting up a little as we ran, in the first few steps Ameenah (who I hadn't seen in weeks while she was on vacation and I was so happy to see her I almost cried) fell back because I already had gravel to pick out of my shoe. But we caught up with the group and traveled on in a pack. First bathroom break was around 3 miles in, still going strong. Next bathroom was around mile six, at this point I was getting warm and took off my jacket to run in our team singlet. Ameenah stopped at this point to turn around, I'm amazed that she made it that far after having been off for a while - she's awesome.<br />
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The run was relatively uneventful, I stayed with an absolutely lovely girl named Emily who I've run with on some track days. She's fantastic, very upbeat and positive when all I want to do is complain. With the exception of water refills and bathroom breaks we didn't stop or walk at all so there wasn't much to complain about other than my knee which started bugging me around mile 7. By the time we stopped for water at the halfway mark it was doing that thing where it's really stiff after I stop and it takes me a while to work out the kink. But the more I run the less it hurts and when I get warm again it's a non-issue (unless there's a decline or stairs). I'm pretty sure it's an IT thing so I'm going to follow the KT Tape IT instructions tonight and I ordered a Pro Tec strap. I'm also icing and stretching and trying some light strengthening exercises and will likely take it pretty easy from here on out. I don't know what did it this time around since it hasn't bothered me lately, maybe it was the uneven surface and maybe it was the fact that the two runs I did before this one I did pretty hard, maybe it was that I had a nasty cold and my body just couldn't react to all the stress as well as usual (I hurt much worse than normal after the run in general. I'd rather take it easy these next few weeks and actually be able to make the marathon than run hard now and be too injured on the 31st. Only 25 days left!Rob Runs (Slowly)http://www.blogger.com/profile/07141614220943456079noreply@blogger.com0tag:blogger.com,1999:blog-5449216858163703345.post-45507729731566905682010-09-30T11:25:00.000-04:002010-09-30T11:25:40.801-04:00Track workout - 9/30/10 6.93 miles 01:16Woo! What a workout. I wasn't sure how it would go, I did a wee bit of strength training on Monday night and my legs were still sore, tired and heavy. The weather was cool, though, and I'd just give it my best. According to the coaches this is the time when a lot of us come down with various aches and pains and need to remember that getting the miles in without hurting yourself is the most important thing so if you can't quite handle the speedwork don't sweat it. The workout we received was:<br />
<div class="MsoNormal">2 x 1600 [30-60 seconds faster than LSD pace] recovery lap between each 1600.</div><div class="MsoNormal">Break;</div><div class="MsoNormal">2 x 1600 [30-90 seconds faster than LSD pace]</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">With a warm-up and cool-down, or just all the laps at LSD pace. Somehow we got ourselves all confused and ended up not doing any recovery laps, just breaking for water every mile. I was running with Kathy and Eugene, they're usually a bit ahead of me but they were the only other members of the 12-12:30 group there so I'm glad they let me tag along. They always look so much faster that I figured I'd never be able to keep up but I hung with them the entire time, by the end of each mile I definitely needed the break but without them I never would have pushed myself so hard. I knew we were moving at a pretty good clip but I didn't expect to end up with an average pace of 11:00, including the warm-up and cool-down. Because I am quite proud of this one I will even share the splits:</div><table border="0" cellpadding="0" cellspacing="0" class="dr-table rich-table " height="0" id="j_id139:normalTable" style="width: 0px;"> <!--[if !mso]> <style>
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<tr height="20" style="height: 15pt;"> <td height="20" style="height: 15pt; width: 48pt;" width="64">Summary</td> <td align="right" class="xl65" style="width: 48pt;" width="64">1:15:56</td> <td align="right" style="width: 48pt;" width="64">6.93</td> </tr>
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<tr height="20" style="height: 15pt;"> <td align="right" height="20" style="height: 15pt;">5</td> <td align="right" class="xl65">0:10:47</td> <td align="right">1</td> </tr>
<tr height="20" style="height: 15pt;"> <td align="right" height="20" style="height: 15pt;">6</td> <td align="right" class="xl65">0:11:16</td> <td align="right">1</td> </tr>
<tr height="20" style="height: 15pt;"> <td align="right" height="20" style="height: 15pt;">7</td> <td align="right" class="xl65">0:11:08</td> <td align="right">0.93</td> </tr>
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</tbody></table><div class="MsoNormal"></div>Rob Runs (Slowly)http://www.blogger.com/profile/07141614220943456079noreply@blogger.com0tag:blogger.com,1999:blog-5449216858163703345.post-47311861424318294022010-09-27T10:39:00.000-04:002010-09-27T10:39:16.285-04:00Trail Run - 9/26/10 - 10 miles 02:00Best group run EVER. Seriously, this was epic. It was an all-morning event, starting with a group photo taken in front of the Department of the Interior at 19th and Constitution in DC. From there we took off and ran I don't even know where, here's the map but I sure couldn't find the route again if I tried:<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvsQKjk-IdxutT8qXKXr4hc4NTL8nboA_6Cm3daG6mM79qmvU_-wKU6oGhSwRB1W-UYvEmMrwXvpJqLZTpjWxnR0YIm0UrqRLtAWa9W_Os4G2DOeXtPXA7cMWfdJcRkTK2GAmizy8pNnJN/s1600/DC_Run.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="285" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvsQKjk-IdxutT8qXKXr4hc4NTL8nboA_6Cm3daG6mM79qmvU_-wKU6oGhSwRB1W-UYvEmMrwXvpJqLZTpjWxnR0YIm0UrqRLtAWa9W_Os4G2DOeXtPXA7cMWfdJcRkTK2GAmizy8pNnJN/s320/DC_Run.jpg" width="320" /></a></div>Much of this is part of the Marine Corps Marathon route so I'm really glad I got a chance to run it with the group. I ran with Hengameh only, in between the 12:00 and 12:30 pace groups and we had a great run. We felt good, we felt fast, we ran negative splits! 10 miles in exactly 2 hours for an average pace of exactly 12 minutes. Nice!<br />
<br />
Though we took off in our pace groups the plan was for everyone to meet around mile 7.5, we felt bad that folks from the 9 minute group had to hang around and wait for us but sure enough they were all there when we arrived, cheering us on as we ran to the meeting spot. When everyone had gathered all of the coaches save for Andy and Lori took off ahead of us. We stayed back and learned that we would be running, pretty much as one big group, the last .2 miles of the marathon course up to the Iwo Jima memorial (that's a tear-jerker in and of itself). And we did. As we ran up the little hill the coaches lined the path, cheered us on and gave us high-fives. Remember this feeling, they said, because it'll be even more amazing on marathon day.<br />
<br />
We then ran back to the Department of Interior where we enjoyed a brunch of veggies, bagels, cookies, peanut butter and orange juice (or mimosas for those boozehounds among us). We munched while listening to Andy and Lori give us pre-, during- and post-race tips they've learned from years of racing. I think they both got choked up at points, I know I did. We're so close we're really starting to feel like we WILL do this.<br />
<br />
Before we left we received our singlets. Every year the group suggests different mottoes or phrases for the back and the coaches pick one:<br />
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<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioPaHGP4p3K-kf7g3we2-az0DTzo44XlAW-W22rKWWEs9xo9ebm4ry0OE_1_n6AwRkdomqV4WtWvQjXlZPZAXEx2AETcgD0GDp0fk_OX3ys-R-Jna2d2qdB68xdrwgiQAiFd6G8TtqNDYT/s1600/63382_750465883197_606674_41837355_3021476_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioPaHGP4p3K-kf7g3we2-az0DTzo44XlAW-W22rKWWEs9xo9ebm4ry0OE_1_n6AwRkdomqV4WtWvQjXlZPZAXEx2AETcgD0GDp0fk_OX3ys-R-Jna2d2qdB68xdrwgiQAiFd6G8TtqNDYT/s320/63382_750465883197_606674_41837355_3021476_n.jpg" width="320" /></a></div>I had the courage, now I just have to make sure I have the determination! Rob Runs (Slowly)http://www.blogger.com/profile/07141614220943456079noreply@blogger.com0tag:blogger.com,1999:blog-5449216858163703345.post-26990844803676529422010-09-23T10:15:00.000-04:002010-09-23T10:15:21.469-04:00Track Workout - 9/22/10 - 2.75 miles 30:00Good thing this weekend was nice and cool because it certainly wasn't last night! Temperature was back up to 90 and it was terribly humid. Not a whole lot to report as we got rained out less than halfway through our workout. We're pretty tough, we'll run in showers and downpours but we won't run in thunderstorms.<br />
<br />
I forgot to start my watch for the warmup lap so I'm guessing at total time here, I think it's pretty accurate though. We didn't get a whole lot of mileage in but what we did do was pretty fast so at least they were quality miles! I'll have to make up the mileage and turn tomorrow's planned 5 miler into a 10 or so. It's supposed to be even hotter tomorrow but hopefully it won't be too bad in the morning.Rob Runs (Slowly)http://www.blogger.com/profile/07141614220943456079noreply@blogger.com0tag:blogger.com,1999:blog-5449216858163703345.post-29054291911706849292010-09-22T22:53:00.000-04:002010-09-22T22:53:22.741-04:00Half Marathon Photos<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfRgeAWxaAPR4zCPhYOLNuEjj_zPVwncTY4-95FPzhP193Zs4dEm4Xxi4jp3qwW82FdbqPIDBFo52kjLm6M-K6BQWD3ec4Rer6wjAjho-ZmWLcRhs_jM7zFcDWMVpaZJ7SFmOmqhamYq4S/s1600/cp20x30-PHIU0220.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfRgeAWxaAPR4zCPhYOLNuEjj_zPVwncTY4-95FPzhP193Zs4dEm4Xxi4jp3qwW82FdbqPIDBFo52kjLm6M-K6BQWD3ec4Rer6wjAjho-ZmWLcRhs_jM7zFcDWMVpaZJ7SFmOmqhamYq4S/s320/cp20x30-PHIU0220.jpeg" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjd313g4L0t7REFRxYrL7h-iUpM00VRQSJQ97Bmi3Bejqs1yCvsKy-CiHjjOI7JnFgL4ekJ5dn1DB0fTmYEmM5MNZgauX8ECksvdyLYmK7ZNwHLZtdFpIXkCkJuTWP_unsQqIaGKF9UByDy/s1600/rt20x30-PHJF3793.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjd313g4L0t7REFRxYrL7h-iUpM00VRQSJQ97Bmi3Bejqs1yCvsKy-CiHjjOI7JnFgL4ekJ5dn1DB0fTmYEmM5MNZgauX8ECksvdyLYmK7ZNwHLZtdFpIXkCkJuTWP_unsQqIaGKF9UByDy/s320/rt20x30-PHJF3793.jpeg" /></a></div><div class="separator" style="clear: both; text-align: center;"></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimq5XyGjlovDWa7Fq-LuPnIJtHWWXZw2QLLWUKET1JtoaM4mGAiP2szjoLgLEg7mGmOPIHeqJ6YMyRm8SkiTUXJmtuMV7L-nzN8zHlmRZ64yBA_ezGmf67mmggqY0cMYnVRlwdmFdOX5BJ/s320/cp20x30-PHIT0672.jpeg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Heavy Medals</td></tr>
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimq5XyGjlovDWa7Fq-LuPnIJtHWWXZw2QLLWUKET1JtoaM4mGAiP2szjoLgLEg7mGmOPIHeqJ6YMyRm8SkiTUXJmtuMV7L-nzN8zHlmRZ64yBA_ezGmf67mmggqY0cMYnVRlwdmFdOX5BJ/s1600/cp20x30-PHIT0672.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div>Rob Runs (Slowly)http://www.blogger.com/profile/07141614220943456079noreply@blogger.com0tag:blogger.com,1999:blog-5449216858163703345.post-42549213033817202902010-09-21T09:13:00.000-04:002010-09-21T09:13:40.339-04:00Philly ING Rock N Roll Half Marathon - 13.1 - 02:35:04First official half, done! I'd run 13 miles, or more, several times before the race but this would be my husband's longest run (by about a mile) yet. Before I started training for the Marine Corps this was my goal race for the year but now I had to "run it, not race it." Not like I'm really competing anyway. We drove from Maryland to Philly (my hometown) on Saturday morning with our two Great Danes - for anyone else ever staying in Philly the Loews at 12th and Market is extremely pet friendly! All four of us crammed into a queen sized bed Saturday night so nobody got a whole lot of sleep. I was painfully nervous on Sunday morning, especially after a dog-walking outing on Saturday night left me with a really sore and stiff right ankle. But we suited up and walked the mile and a half (or more) to the starting line.<br />
<br />
I had a few goals for the race, in order:<br />
Don't die - Check.<br />
Don't walk - Check.<br />
Come in under 2:45 - Check.<br />
Average somewhere between 11:30-12:00 miles - Check.<br />
Don't hurt myself and compromise the rest of my training - Check.<br />
More details and photos after the break!<br />
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We both registered with an expected finishing time of 2:30. Last week I realised that this would be way too fast for me, there was no way I could run a 2:30 half without killing myself. I was terrified about either getting trampled or burning myself out trying to keep up with the field. Neither turned out to be much of an issue but we did go out way too fast with a few miles under 11 minutes. My husband would get ahead of me and keep looking back, eventually I caught up around the 5k point and told him to just go without me. This was his goal race, he wanted to leave it all on the course so there was no reason he should have to wait for me. <br />
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It was really pretty smooth sailing through mile 10. The weather was nice, if a little warmer than I'd expected, and some parts of the course were incredibly sunny. We wound around through Center City before heading back up the Parkway, out Kelly Drive, then back down West River Drive (which I guess is MLK drive these days, not sure when that happened). There was not as much rock n roll as I expected, some of the bands were playing at more than one mile marker so by the time we hit some of the stages they were just blaring CDs. It was relatively well supported though some of the Cytomax/water stations seemed a little sparse and they were only on one side of the road and I often didn't want to cross all the way over to grab something. There were also salt packets an Gu offered at two points.<br />
<br />
My 5k split was something like 34:59 (only a minute slower than my best 5k race), 10k 1:10. I hit 10 miles at 1:55 which is by far the best 10 miles I've ever run. I had Gatorade with me and grabbed a cup of water here and there but never stopped or stopped to walk. I knew that I'd feel much more confident about the full marathon in October if I could run the entire 13.1 now. For all I know I might have come in faster if I'd done a little run-walk but I feel pretty decent about it. <br />
<br />
My right ankle was really stiff, on the inside, when we started but the longer I ran the better it got and by mile 5 it didn't hurt at all and it clearly didn't slow me down. West River Drive is really sloped for drainage at some points, I struggled to find the flattest part of the road but the slope was rough on my ankles and my right knee. Around mile 12.5 my right knee did... something, same thing it'd done last week on my 12 mile run. Whatever it is hurts only on downhills, everything else is fine (it's on the outside, right below the kneecap, I thought it might be an IT thing but I read that tends to be above the knee?). I stumbled and shook it out but I knew there would be no downhills so I didn't worry about it too much. I'd caught up to my husband at mile 12 or so, he was pretty burnt out and taking walk breaks. Like a complete ass I left him behind, I feel pretty bad about it and I really should have just stayed with him. <br />
<br />
My last four miles were the slowest but still not too bad with 12:42 being the slowest. I could have, and should have, paced better. I usually do long runs with a group doing about 12:30, I've never been able to pace myself well even with a Garmin. There was a very slight hill right before the finish line, the sidewalks were lined with cheering spectators which really gave me a little boost. I crossed the finish line and waited for my husband who came in about 2 minutes behind me. I can't wait to see our medal picture, he wore his bloody shirt like a badge of honor (I couldn't find the Body Glide that morning, his poor nipples). He's awesome, I can't imagine running in that condition! <br />
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Some photos:<br />
Phoebe enjoying the accommodations at Loews:<br />
<img src="http://i27.photobucket.com/albums/c165/robscurves/Phoebe_at_Loews.jpg?t=1285000591" /><br />
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Ready to race:<br />
<img src="http://i27.photobucket.com/albums/c165/robscurves/ready_to_run.jpg?t=1285000591" /><br />
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The finish line with City Hall in the background, taken from the top of the art museum steps:<br />
<img src="http://i27.photobucket.com/albums/c165/robscurves/finish_line_philly.jpg?t=1285000591" /><br />
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Heavy medals, a blurry shot of me and my incredibly handsome husband a few hours later (after several drinks):<br />
<img src="http://i27.photobucket.com/albums/c165/robscurves/medals.jpg?t=1285000591" /><br />
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And now the stats:<br />
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Chip time - 2:35:04 (11:50 pace)<br />
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Garmin splits - it lost 2 minutes somewhere and read 2:33:38. I forgot to turn off the auto-pause and I'm guessing it stopped when I grabbed some water or something and didn't start right away but I think I can pinpoint where it lost those minutes (mile 4 for sure). It also measured 13.3 miles which is probably pretty close to accurate with the corners and weaving in and out of traffic:<br />
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1 0:10:46<br />
2 0:10:56<br />
3 0:11:17<br />
4 0:09:43 (pretty sure we can add those two minutes here!)<br />
5 0:11:29<br />
6 0:11:21<br />
7 0:11:21<br />
8 0:11:41<br />
9 0:11:42<br />
10 0:11:52<br />
11 0:12:17<br />
12 0:12:36<br />
13 0:12:42<br />
14 0:03:46 (.31 miles)Rob Runs (Slowly)http://www.blogger.com/profile/07141614220943456079noreply@blogger.com0tag:blogger.com,1999:blog-5449216858163703345.post-31346121391705964432010-09-16T16:29:00.000-04:002010-09-16T16:29:21.430-04:00Track Workout - 9/15/10 - 5.29 miles 01:09:51I had a good feeling about the workout when I got up in the morning, I had a new pair of CW-X Performx tights to test out and the weather seemed pretty cool which usually bodes well for a good run. I hit the bathroom at work to squeeze into my tights around 5:15, leaving plenty of room because it seriously takes forever to get those things on. They made all kinds of squeaky noises as I wriggled and pulled and pushed and shoved but they fit well and are quite comfortable. Perhaps a little overkill for someone as slow as I am but I'll take all the help I can get.<br />
<br />
It was warmer than I expected at 6:30 but not humid, I don't think I sweated on my new tights at all (which get a big thumbs up, love 'em). Because our group is so large and school is back in session they led the group on a warm up lap around the neighborhood instead of through the campus but I chose to just hang out on the track instead with a recovering runner and my dear friend Hengameh. We've all got some kind of minor injury so we walked one lap then ran four for the warm-up at a reasonable warm-up pace (not the speedy mile we usually end up doing with the group, I much preferred this). The on to the workout of 4x1200 40-60 seconds faster than LSD pace with a recovery lap in between each set. We walked the recovery laps as I tend to do and we ran at a good clip for the 1200s.<br />
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The inside of my right ankle hurts like hell, worse when I stopped moving to take a drink of water so I suppose the solution is to never stop moving. It's moderately sore and swollen now, a bit stiff, but not really painful when sitting or walking. It didn't slow me down or affect my gait so I'm trying to just baby it and not worry about it too much until after Sunday's half marathon. Just 44 days until Marine Corps, no way I'm stopping now!Rob Runs (Slowly)http://www.blogger.com/profile/07141614220943456079noreply@blogger.com0tag:blogger.com,1999:blog-5449216858163703345.post-85805281039833527212010-09-13T14:24:00.000-04:002010-09-13T14:24:52.405-04:00Trail Run - 9/11/10 - 11.95 miles 02:26The group ran the Parks Half Marathon on Sunday 9/12 but since Bo and I are running the Philly half next week I decided to volunteer for that event instead and we ran our last long run on Saturday. It was supposed to be about 10 miles so we found the perfect loop, <a href="http://www.rockvillemd.gov/recreation/bicycling/bike-improvement.htm">Rockville's Millennium "Trail."</a> There is no actual trail involved, it's a 10.6 mile loop around the city on asphalt and concrete sidewalks. It's marked, though, at half-mile increments with plaques embedded into the sidewalk so it's pretty easy to follow. If you can find the starting point...<br />
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We figured the best place to start, and easiest to park at, would be Mile 0. Got there, parked... got confused. It was before 6AM so completely dark and we weren't entirely sure where the trail started. We headed out one way, then wound through the neighborhood trying to stay on track. About a mile and a half later we found Mile 0, so immediately out 10.6 mile run would turn out to be closer to 12.<br />
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The reviews said there were no hills of note, nothing too challenging. I would like to take this time to publicly disagree with both of these statements as there were some climbs that left us huffing and puffing. I guess it is mostly flat but there were enough hills for me, thanks. On a downhill around mile 5 something horrible happened to my right knee that made steep declines absolute torture, we were so far in that turning around or continuing were about the same distance so we just kept going. Running up, on flat road or on moderate downhill slopes was fine but I had to walk all of the stepper downhills and I'm pretty sure I cried at one point. It's been fine since, stiff when I get up after sitting or wake up in the morning but fine going up and down stairs and such. I have a new pair of CW-X long tights coming today and am picking up some more KT Tape which I've been using for my ankle - hopefully either or both of those will help. <br />
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Even with the walks downhill, which were the only walks we took, we averaged a 12:13 pace which isn't too shabby. By the end I was just kind of miserable, something about heading out planning for 10.6 and reaching that mark and knowing you still had over a mile to go kind of messed and looking back I should have taken in more fuel. I had one gel and not nearly as much Gatorade as I thought I drank. We started fast, too fast, so out last miles were a bit slower but all things considered we had a really good run. We're both in the 2:30 finishing wave for the Philly half, given Saturday's run I think I might actually be able to hit that (especially since there are no steep hills). I'm sure Bo will crush it, he wants to leave it all out on the race course whereas I need to save some energy for the last six weeks of marathon training. I still can't believe our first half is less than a week away, I'm so glad Bo will be doing it with me!Rob Runs (Slowly)http://www.blogger.com/profile/07141614220943456079noreply@blogger.com0tag:blogger.com,1999:blog-5449216858163703345.post-44744910784719515092010-09-07T10:59:00.000-04:002010-09-07T10:59:53.438-04:00Trail Run - 9/5/10 - 18.64 miles 04:00:15After we moved four years ago, and before I changed jobs, I had a pretty miserable commute from Gaithersburg to Bethesda. It was only about 20 miles but I had to leave around 6:30 if I had any hopes of making it in under 45 minutes and getting to work by 7:30. And I had it pretty lucky, since it's a commute toward DC people come from much farther out than I did and spent much longer in their cars. I used to complain about the hour-long commute when it only takes like 15 minutes on a weekend, this Sunday I ran that commute and it took me four hours. Which was actually less painful than driving it.<br />
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Bo and I met the group at Shady Grove metro, Bo was going to run somewhere around 9 miles with us before he peeled off to hit another metro station while we would run another 9 down to Bethesda. The route started at the station and wound through a neighborhood, down to Lake Needwood, south to Ken-Gar and at some point after the Mormon Temple we turned toward Bethesda. Until that point I knew exactly where we were going but I couldn't find my way to Bethesda again if my life depended on it so I'm glad I had a group to stick with.<br />
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I was kind of surprised at how many people were out for a holiday weekend, we had a little 12:30 pace group of 6 (including Bo) and we stuck together pretty much until the very last mile when some of us got tired and others got a second wind. I was in the exhausted category, around mile 15 my legs started to get really heavy but I did pass two members of the 12 minute group in the final half-mile. The route was one we'd pretty much done before, relatively smooth except for the road into Needwood, The Silencer (which Bo owned, we've never seen anyone run up it faster than on flat road), and then three hills into Bethesda. We ran the first of those and it just wore me out so we walked the other two. With the exception of those hills we didn't stop other than for water and bathroom breaks (and popsicles at Ken-Gar!) when available so we had lots of good long stretches of several miles with no breaks. <br />
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After Bo left I ran mostly with another girl whose name I never got, I've never really talked to her before because she usually ends up ahead of me but I was really glad for the company and she's really awesome. She took off like a bat out of hell the last mile but I did catch up to her for the metro ride home.<br />
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About two miles from the end I really, really wanted to start taking walk breaks. But I didn't. I slowed down, probably by quite a bit, but I refused to let myself walk. The last thing you do is run through a tunnel and as soon as I saw the light at the end I knew I was home free, I knew I was so close to finishing that I just "believed" myself forward. <br />
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So it was a good run, a steady, decent pace on a lovely day. Though I wouldn't want to commute to Bethesda on foot every day.Rob Runs (Slowly)http://www.blogger.com/profile/07141614220943456079noreply@blogger.com0tag:blogger.com,1999:blog-5449216858163703345.post-45836757295523303802010-09-06T18:59:00.000-04:002010-09-07T16:10:39.068-04:00Ya gotta believeSometimes you just gotta do what you gotta do, and sometimes what you gotta do is believe.<br />
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Coach Andy is a Mets fan, through and through, and before one of his NYC marathons he spotted a Tug McGraw booth at the expo. They were selling random little odds and ends benefiting his brain cancer foundation and Andy picked up a "Ya gotta believe" bracelet. Apparently this was the rallying cry of the Mets back in the early 70s when they weren't doing so well, McGraw took up the slogan and ran with it, he believed and I guess everyone else started to believe as well and they made it to the World Series (where they lost in game seven to the As). I would like to note, as a proud Philadelphian, that in the photo on the package Tug is wearing his Phillies uniform and that he was on the team that won the series for Philly in 1980. <br />
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During that marathon Andy would glance down at the bracelet and believe, he believed himself into a Boston-qualifying finish. Over the years he's given the bracelets to friends in need of a little push and program members who appeared to be struggling. Every one of those people met their goals, whether it was to qualify for Boston or just finish their first marathon.<br />
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I have one of these bracelets now and have adopted this silly little slogan. I'd had three rough long runs in a row (though Andy said that they really WERE three rough runs so that made me feel better) and was starting to have a lot of doubts. More often than not lately I'd head out the door already feeling defeated. I know that, toward, the end of a run, the biggest hurdle is usually mental and here I was starting out already having to overcome that roadblock. The training is hard enough, no need to be harder on myself than necessary.<br />
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So no more whining (okay, maybe a little). No matter how tired I am at 5AM on a Sunday or 6PM on a Wednesday I will head out the door with my head high and my legs strong and my thoughts positive. I will believe that I can finish the scheduled run, I will believe that I can finish the marathon, I will believe that I will meet my fundraising goal for AICR. I have no choice, I gotta believe.Rob Runs (Slowly)http://www.blogger.com/profile/07141614220943456079noreply@blogger.com0tag:blogger.com,1999:blog-5449216858163703345.post-65049881217188608852010-09-02T11:56:00.000-04:002010-09-02T11:56:21.155-04:00Track Workout - 9/1/10 - 5ish miles, maybe?Like Andy said last night, it shouldn't be 93 degrees at 6:30PM in September. And yet it was. But the air quality had gone down from a code red to a code orange so the track workout went ahead as planned. <br />
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The workout was to be "the ladder," which I don't think I'd ever done successfully:<br />
<div class="MsoNormal">Warm-up around campus</div><div class="MsoNormal">1x400 (recovery lap)</div><div class="MsoNormal">1x800 (recovery lap)</div><div class="MsoNormal">1x1600 (recovery lap)</div><div class="MsoNormal">1x800 (recovery lap)</div><div class="MsoNormal">1x400 (recovery lap)</div><div class="MsoNormal">Cool down around campus (yeah, I skip this on hot days)</div><div class="MsoNormal"> All but the recovery laps to be done 40-60 seconds faster than LSD pace.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">It wasn't humid but it was pretty hot so we planned to take it relatively easy to begin with. Ameenah and I ran our first two sets together, walking the recovery laps, before her asthma kicked in. She could have gone home, but she didn't. She hung around and walked laps because she's THAT bad ass. I ran the rest with a new buddy, Emily. All three of us had forgotten our Garmins and didn't even have watches so we didn't know how fast we were going but we knew it was uncomfortable and not something we could sustain for more than a mile so we figured that was pretty good! I really felt like we were pushing it, and things always feel a little harder when it's hot out but I just know, physically and mentally, we kicked ass. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">I went in doing my best to feel positive about it, knowing that I'd do my best with the weather and no matter what happened I wouldn't feel upset or discouraged. And I did SO MUCH better than expected, it wasn't exactly a repeat of last week's track run but it was as close as it was going to get given the circumstances. Glad to be able to put another solid run on the books.</div>Rob Runs (Slowly)http://www.blogger.com/profile/07141614220943456079noreply@blogger.com0tag:blogger.com,1999:blog-5449216858163703345.post-75168242499990336412010-08-29T19:20:00.000-04:002010-08-29T19:20:34.165-04:00Trail Run - 8/29/10 - 14 miles 03:05:53There isn't much to say about this run, it was simple, easy, and awesome. <br />
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We met at Lake Needwood this time, a relatively small group of runners since many in our program had chosen to run the Annapolis 10 mile race this morning. I had little desire to get up early to run a race on a hot August morning so Lake Needwood it was. The route was one I knew well, down to Ken-Gar and back, so even if no one else from my group made it I knew where I was going and had no worries about making the trip.<br />
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Turned out there were four of us that stuck together the entire run, the biggest 12:30 pace group we've had since... June? It was definitely the best group run I've had in months, pretty sure I can say the same for the rest of the group too. It was uneventful, we just hit the road together and ran. We stopped for walking drink breaks every 2 miles, at a water fountain or two to fill up and at the bathroom at the mile 7 turn around. <br />
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I knew the route and it's not a particularly easy one, it's a little hilly with two real monsters. I decided on the way out that I was going to run those two hills if they killed me. I did, and they didn't. I charged up The Silencer and the hill back into Lake Needwood with no problems. I guess they get easier each time you do them so I should probably subject myself to them more often.<br />
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So that's it, I guess there's not much to say about a good run! I finished with Eugene right by my side, Ameenah right behind us and Hengameh not far behind her. We cheered each other on, we high-fived, and we went home.Rob Runs (Slowly)http://www.blogger.com/profile/07141614220943456079noreply@blogger.com0tag:blogger.com,1999:blog-5449216858163703345.post-48248276449233962492010-08-26T10:10:00.000-04:002010-08-26T10:10:48.049-04:00Track Workout - 8/25/10 6.4 miles 01:18How's that for some speed work? Last night's workout was AWESOME. The weather was decent, about 75 degrees and not humid, which I think was a huge help. I was also really trying to have a deliberately positive attitude, more often than not I think it's my mental defeatist state that makes these workouts suck so much.<br />
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As usual Ameenah and I ran together, she really has been my rock throughout this program and I don't know what I'd do without her. Our 12:30 group has really fallen apart, which is pretty sad. Some people have been AWOL for a while now, possibly having dropped out altogether. Some of the 12:30s decided they can run faster, some slower, Ameenah and I are pretty much right around 12:30/12:45 on a good long run day. <br />
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We did the warm-up lap around campus, about 1.25 miles, a little slower than usual but probably because we went the opposite way this time which is a little hillier. I was worried that would ruin my performance for the remainder of the workout but it turns out I had nothing to worry about. The workout was to be 4X1600 at 40-60 seconds faster than LSD pace with a recovery lap in between. We're not too good with figuring out what that means so we did four miles with a walking recovery lap (most groups jog, we tend to walk) in between each mile. I think knowing we had those recoveries coming was a huge mental boost, we OWNED those miles. During the 20 miler Coach Carol said a steady run/walk program got her through her fastest marathon ever, maybe there is something to that after all. <br />
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Overall pace, including 3/4 mile walking, was 12:12. Because of those recovery laps I don't have a real good idea of how fast we did the actual running but Ameenah was smart and kept track, we were around, if not a bit under 11 minutes per mile. That's pretty speedy! And we didn't feel awful, we felt a little tired at the end of each mile but overall really good. I did the last .4 miles at a 10:46, that's really good for me especially at the end of a tough workout. We absolutely felt like rock stars at the end. We haven't had a group run that encouraging since the last sixteen miler a few weeks ago. REALLY needed that boost!Rob Runs (Slowly)http://www.blogger.com/profile/07141614220943456079noreply@blogger.com0tag:blogger.com,1999:blog-5449216858163703345.post-17519145017392124952010-08-23T14:04:00.000-04:002010-08-23T14:04:23.516-04:00Trail Run - 8/22/10 16 miles 03:53:51I was both looking forward to and dreading this week's run. The route was to be from Capital Crescent in Bethesda down to Union Station, we'd done it before though taking a shorter 12 mile route, and I knew it down to about Georgetown at which point I had no idea how to get to the metro. Wouldn't be a big deal since we're traveling in packs but I knew coach Carol, who I can always count on to stick by me, wouldn't be there and I knew Hengameh was out of town. I wasn't sure if Ameenah would be back since she was gone last weekend so I seriously doubted I'd have anyone to stay with that knew the way down there (I was right). Despite that I was looking forward to a nice downhill 16 miles, I knew it would have to be a better run than last week (I was wrong). <br />
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I left in the rain for CCT hoping that the rain would cool things off but it didn't, it was only 80 degrees but 90% humidity which is just really rough to run in . I arrived shortly after Ameenah, I was SO GLAD to see her! We chatted and fueled up before Andy gathered us all together, explained the route briefly and called for the coaches. 12 minute and 13 minute groups had coaches but there was no one for the 12:30s. Andy attempted to give a group of six girls directions down to Georgetown, around Haines Point (whatever that is), across the mall and to Union Station. It should be noted that Andy is pretty directionally challenged to begin with so I didn't have a good feeling about it. Ameenah and I decided to just run together, she felt pretty confident that she could get us down there.<br />
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We made it to the first water fountain, about 3 miles in, right on our 12:30 pace. Those miles really flew by, we were there before I knew it. Another two miles and we were at the bathrooms at Fletcher's Boat House, no sweat. We ran into the 12 minute and 11:40 pace groups there so we weren't too far behind. Then Ameenah started dragging, like me the week before she'd been on vacation and hadn't run. We started taking walk breaks, no way I was going to leave behind a struggling runner when we were each others only comfort. She's stuck by me through rough days before, it really is a team sport and that support makes all the difference.<br />
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We made it down to 8 miles and by that point we'd completely lost track of the groups ahead of us and were pretty sure the group behind us had turned around. Instead of risking getting lost running in circles in DC we decided to head back the way we'd come. To this point I was feeling pretty good but Ameenah decided she'd run to the start of the trail and walk the last 7 or so back. Once we hit the trail she insisted that I go ahead without her and as much as I hated to do it I took off. Felt great for maybe the next 15 minutes, then it all just went to hell.<br />
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I never got into a rhythm, I tried to put myself on a scheduled run/walk system but failed. I had spurts where I could run for 10 minutes without a break and times when all I had was three minutes to give. I was hot and dizzy, despite being well hydrated and fueled, I'd drench myself with water from my bottle to keep myself going another few minutes. Around mile 10 I got a weird pain in the back/side of my left knee, it happened around mile 18 last week too but hadn't happened since. I don't know what it is, it's still sore and swollen today, it hurt like heck and made my calf cramp which didn't help. I knew the last 4.5 miles would be uphill and that did nothing for my miserable mental state. I did finish the last half mile running but it took me almost four hours including the water and bathroom breaks. I saw the faster groups getting back off the metro on my ride out of Bethesda.<br />
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I'm still not sure what this weird leg pain is or what caused it. The only common denominator between the two runs was my CW-X capris, maybe the compression around my left knee had something to do with it. Last week I ran twice in one of my skirts, 7 and almost 6 miles, and had no pain (that 7 miler with Bo was awesome, tough, grassy, gravelly, hilly and we still averaged 11:46). It's a little swollen today and gets stiff after sitting but hopefully it'll resolve itself soon.<br />
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So that was three tough long runs in a row, a little discouraging. Though apparently I wasn't the only one, we did get a group email telling us not to get too disappointed and that the last three were really rough training runs. We have plenty more before the marathon so I'm not giving up on them now! Rob Runs (Slowly)http://www.blogger.com/profile/07141614220943456079noreply@blogger.com0tag:blogger.com,1999:blog-5449216858163703345.post-35927637472866557622010-08-16T13:36:00.000-04:002010-08-16T13:36:31.459-04:00Trail Run - 8/15/10 20 miles 04:35:51Well there it is, the big 2-0. It doesn't get any bigger than that until marathon day. We have two more 20 milers scheduled and I'll miss one since it's the Sunday of the Philly half marathon. Oh darn.<br />
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I didn't have high hopes for this run (and I wasn't disappointed). We'd been on vacation the week before and had only gotten in one 3 mile run which didn't go particularly well since we were extremely hot and not very well hydrated. My right thigh was bothering me for most of the week though when we sprinted through the Houston airport Thursday night to make a flight that was delayed anyway I didn't notice any pain. <br />
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We were doing what they call the Bethesda loop, starting at Capital Crescent and heading down to Georgetown before heading back up through the zoo and Beach Drive to the stables in Silver Spring then back to Bethesda. The trip down to Georgetown was uneventful, I felt mentally tired but physically fine. It helps that the trip out is all downhill for the first five miles. (Bo ran out with us for the first 5ish before turning around making for his longest run ever, he rules.) After a stop at Thompson's Boat House in Georgetown I just never really got back on track and after mile 12 or so I really started dragging. At mile 12.3ish we were greeted by a member of the 11 minute pace group who, while rehabbing an injury, decided to support us by setting up a table with pretzels, jelly beans, ice, water and popsicles. That was AWESOME. We stopped for quite a few minutes to munch and recoup before continuing.<br />
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Every step from mile 10 on was steadily, slowly, up hill. Some steep hills but mostly just a gradual climb to the end. And it started pouring rain around mile 14 or so and while I don't mind getting wet I really hate having water in my shoes. The little blisters and hot spots were made much worse by the sloshing and I really started struggling with about 5 miles left. My chest hurt (nothing serious, just some <a href="http://www.mayoclinic.com/health/costochondritis/DS00626">costochondritis</a> flares) making it tough to get a deep breath so I kept having to stop just to breathe in. We stopped at the stables for another break and I got a bit of a second wind but it didn't last too long. I wanted to make the last two miles a steady run but it didn't happen, I did have some energy left but the chest pain was just too much to struggle through consistently. I took three walk breaks during the last two miles but finished feeling okay. My Garmin read 20.06 miles but a lot of other people said they showed 20.76 for the same route (including the mile 18 "shortcut" up some of the most ridiculous hills I have ever seen). <br />
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The group leaders said this is the toughest run in the program, tougher than the marathon even. I didn't have a good run but all things considered an average pace of 12:51 for 20 some miles isn't too shabby. I feel okay today, a little sore but not as bad as I would have thought (though sore enough to have ordered The Stick from runningwarehouse). I guess if I can do this I really can finish this marathon. I just wish it would hurry up and get here, I can't believe it's still two months away!Rob Runs (Slowly)http://www.blogger.com/profile/07141614220943456079noreply@blogger.com0tag:blogger.com,1999:blog-5449216858163703345.post-82895559336982648752010-08-16T13:09:00.000-04:002010-08-16T13:09:44.986-04:00Trail Run - 8/7/10 18.13 miles 04:07:41This was a tough, tough run. Running 18 miles is no joke to begin with but doing it all on your own (in silence because you forgot your iPod) borders on insanity. <br />
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I wasn't sure where to go for a 9 mile out-and-back route so I went down to Ken-Gar since I'm familiar with that. The initial plan was to go north for a bit before turning around and finishing up on the south side. North is a much tougher, hillier route and I didn't think I wanted to do 9 in that direction but once I started going I decided it was a nice change of scenery (we do south A LOT) and just kept trucking. I was pretty much waddling from the beginning, doing 13 minute miles even though I felt like I was going faster. No need to stress or speed, I wasn't out there to kill myself just to get the miles in. 7 miles north I hit Lake Needwood which is perilously close to my house, almost close enough to call Bo and say "hey, come get me." But instead I trudged up one nasty hill to the parking lot, took a break at the portapotty and headed back south.<br />
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Around mile 10 I started hurting, my right thigh was tight and sore and the top of my left foot was achy in all kinds of new and exciting ways. I ignored it the best and two miles later I hit The Silencer. And I owned it. I may have waddled, or trudged, or crawled but I sure didn't walk those .14 miles or sheer hell. I kept running until I hit the little park on the other side and stopped for water. I had to decide then whether to keep heading south, running past the car, or to wander another trail north for a few miles to get in the extra four I needed. Since I was hurting and struggling so much I decided, perhaps unwisely, to hit the Henson trail north. I figured if I got to the car I'd probably get in it and maybe I should have stopped anyway but darn it I was finishing these miles!<br />
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So north again. More hills. More pain. Bo called around mile 14.75 and asked if I wanted him to come pick me up. Tempting, but no thanks, I can make it from here. It's only a little over three miles, right? So on I went, taking some walk breaks. When I got back to the little park I realised I'd overshot and it would be more like 18.5 miles when I got back to the car. Oops.<br />
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At 16.88 miles I was waiting for a light with a guy on a bike. He asked how far I was going and I told him, he said "Man, that's nuts. I'm supposed to do 10 tomorrow but 18 is just crazy, that's a long, long way." I agreed and dragged my sorry butt across the street, each wishing each other good luck. <br />
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I stopped at 18.13 miles and walked another .35 or so back to the car, I just had nothing left at that point. With the exception of my calves everything hurt by that point, even my arms were sore and I had a bruise on my hip from one of my water bottles. I barely had enough energy for 10 minutes of stretching before I got back in the car. I wasn't really mentally or physically prepared for that run but I made it. Running alone is tough, all you've got is your own pain and misery and no one to share it with or to encourage you. I didn't feel quite as accomplished as after the 16 miler but I'm proud that I did it on my own.Rob Runs (Slowly)http://www.blogger.com/profile/07141614220943456079noreply@blogger.com0tag:blogger.com,1999:blog-5449216858163703345.post-46839341543681121702010-08-05T13:41:00.000-04:002010-08-05T13:41:43.954-04:00Track Workout - 8/4/10 5.29 miles 01:05And... there's August. It was HOT last night, hotter than any of our previous runs and you know how much I complained about them! Heat index of at least 100 degrees, today there's a heat warning so running would have been cancelled. One of the guys who's been doing this for over 10 years said it was by far the hottest he'd run in with the group.<br />
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Very few people showed up last night, likely because of the heat. It wasn't until a little after 6:30 that anyone near my pace arrived, I was worried that I'd have to bring up the rear all by myself. But coach Carol arrived and saved the day, she's been the one coach who will always stick by me no matter how hard a time I'm having. She's been on vacation for a few weeks so I was really glad to see her again!<br />
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The workout changed from something like 4x1600s to 6x800s to "whatever" due to the weather. I did the warm-up around campus then 5 of the 6 sets before I headed home. I really wanted to get home a little early, ice down, and get more of my cleaning done before vacation on Sunday. I did get home and ice but that was about it. I was also given an early birthday present of customized chocolate (my favorite is the sea salt, pop rocks and vegetarian bacon Bo made) which totally made my night.<br />
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We did our 800s under a 12 minute pace, took it easy on the recovery laps and stopped to drench ourselves with the hose once or twice. I was starting to feel a little unusually sore by the last lap, since I'm running the long run on Saturday this week I wanted to save a little more energy so I ditched the last .75 miles. I don't feel too bad about it, I kicked some pretty good butt for the 5.29 miles I was out there anyway. Rob Runs (Slowly)http://www.blogger.com/profile/07141614220943456079noreply@blogger.com0tag:blogger.com,1999:blog-5449216858163703345.post-65249042203689466392010-08-03T15:22:00.000-04:002010-08-03T15:22:19.170-04:00Trail Run - 8/1/10 - 16 miles 3:30ishWhat a HUGE difference 15 degrees make! Sunday morning was cool (relatively, it was 67 when I got to the parking lot) though still a little humid. Maybe I'm giving the weather a little too much credit but this run was awesome.<br />
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We had no coach, neither did the 12:30 group, but we all knew where we were going and luckily someone had marked the way in chalk when it became confusing. We started out as a little group of four intending to do a 13 minute pace. After the first mile or so we became two groups of two with Ameenah and I taking off a bit faster. We didn't really mean to but we just both felt too damn good to slow down. Not that we were speed demons but we kept a good pace around 12:15-12:30. We passed the 12:30 group at a water stop when they waited for one of their runners to use the portapotty and it was quite a while before they caught up. We stopped around mile four for a Gu and a water refill, then at the stables at mile six for a brief walk and at the turn around to gingerly tip-toe down a steep curved hill with live traffic and around mile 10 to shake gravel out of my shoe.. We were happy, energetic, and feeling strong. I kept saying "I shouldn't feel this good at mile 8, this doesn't make any sense!"<br />
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Of course it didn't last the entire run and the last six miles we slowed a little. I stopped more than I needed to so I could wait for Ameenah who wanted to talk more walk breaks. I would run ahead and wait at a stop sign or water fountain, then we would run together until she felt like walking, I would run ahead and wait. Eventually she told me to just go and I finished the last 3 miles or so on my own, walking only across an intersection and up one small hill because I was getting a blister on the bottom of my foot and it was bugging me. I passed the 12:30 groups while they were waiting at the bathroom again, they caught up to me about .5 miles from the end and we all finished together. When we came into view of the parking lot one of my running buddy coworkers came over and ran the last bit with me, I thought she was nuts for wanting to take another step after 16 miles. But then I sat and waited with her and when our other coworker came in, about 25-30 minutes after I did, we both got up and ran the last bit with her too (and I discovered it felt pretty good, got rid of some of the stiffness from sitting). I never felt bad, my legs were a little tired but I was never mentally exhausted and cranky. I certainly didn't feel, physically, that I'd just gone 16 miles. I lost about .75 miles when I must have stopped my Garmin (which I don't actually remember doing) but some fancy math shows total running time of about 3:30.<br />
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Definitely the most encouraging run I've had in... forever. Nothing went wrong, the weather cooperated, I ate and drank well and felt healthy. I hope the rest of the training goes as smoothly.Rob Runs (Slowly)http://www.blogger.com/profile/07141614220943456079noreply@blogger.com0