National 1/2 Marathon and No Accidents!

This weekend I went down to D.C. to run the National 1/2 marathon and visit my brother and his family. What a great weekend it was overall! The weather was great, the race was lots of fun, and hanging out with my niece and 2 nephews...priceless.
This was the longest race I have done in quite awhile. I really didn't go into it having any expectations. I had picked it as my "race of the month" and was just going out there to run it for fun. Over the last few months I have simply concentrated on getting back to running consistently, trying to run 3-4 times a week, with a longer run on the weekend. I have not been using any type of watch to time myself during these runs and have not done any type of speed work, so I really didn't have any idea of what to expect regarding pace. I decided to just go out there and run based on feel, and that is exactly what I did.
I was pleasantly surprised by my time. It wasn't a PR, but it was better then I had thought it would be for not really training for anything in particular. I am use to running 1/2 marathons during marathon training seasons, so I am usually in prime training mode at the time. One thing I am beginning to learn is that running based on feel tends to work better for me then focusing so much on what the clock says. Listening to my body and knowing when to speed up or slow down seems to work best.
Although the race went well, there was one BIG hitch! I had to deal with something I never had to before during a race- the need to go to the bathroom, badly!! I have heard so many stories, from so many people, so many times about bathroom dilemmas, and I have always been so grateful that I never had to deal with anything like that before...until now. I will not bore you (or embarrass myself) with all the details, but let's just say I shocked myself when I found myself actually contemplating whether or not I should actually go in my pants!!! What???!!!
I can't believe that idea even entered my mind... it wasn't like I was in contention for first place (or even 100th place for that matter) but for a few moments, as I realized I must be doing ~ 7 min/miles and was on target for a good race, I was actually thinking that it wouldn't be so bad if I just went in my pants instead of wasting the time to stop (not to mention putting myself out of GI misery). I even found myself figuring out the details in my head.. I had a change of clothes with me at bag check and there was a gym where I could shower not too far away from the finish line, etc, so maybe it wouldn't be so bad. What???!!!
Luckily, sanity finally found me, and I am happy to report that I kept myself clean and dry for the entire race. I decided on another strategy - limit my water intake and definitely no GU or powerade (that would have really thrown me over the edge) if I wanted to cross the finish line without an accident! Stupid, I know!! I really don't know where my mind was during this race. However, all these crazy thoughts got me thinking, and it led me to realize why I am so drawn to this sport.
Running/racing brings out the competitive spirit in one's self towards.... one's self. The only person I thought about beating as I contemplated sacrificing dry pants (and ever being able to show my face in the DC running community again) for 2 minutes off my time was... myself. How awesome a sport is that?!! You get to be competitive without being mad/jealous of anyone else. (Maybe that is why runners are always so nice to each other)
This sport is so addicting, and so much fun... especially when you have a good race day.
A day like Saturday makes you want to go out there and do it all over again, even if it means maybe pooping in your pants!!!!!

To go with the "I am Runner..hear me roar" attitude

Oops... I forgot to mention the amazing giveaway that is going on right now at Goals for the Week.

What would put me into an even more "I am woman/runner... hear me roar" type mood right now would be the awesome running outfit from Athleta that Anne Marie is giving away. Check it out here and get in on this amazing giveaway!

I am runner...hear me roar!

I was dreading my long run this weekend because of the horrid weekend weather forecast. Last week's weather was glorious- it finally felt like spring- and made running feel sooooo good. I felt like I had a huge smile on my face throughout the entire run. I just knew, given the predicted forecast for Saturday (35-45 MPH winds and torrential downpour), that I wouldn't be feeling that way again this weekend.
So, I planned ahead. Friday night I loaded up my Ipod with some fun songs to help me get through the dreaded run.
When I first got out there in the morning, it wasn't that bad. However, about halfway into it, the rain and the wind came full force! My reaction at that moment actually surprised me. As the rain came spitting down and the wind tried to knock me out, I smiled. Suddenly, I felt like this powerful warrior, and I heard myself saying "bring it on"! The scene in Forrest Gump, when Captain Dan climbs on the rigging during this incredible storm and angrily shouts, "you call this a storm!" flashed through my mind. The wind was literally trying to knock me down, and I was giving it all I had to stay linear on tired feet. At that moment that I felt like a "real runner" being out there doing my thing, despite the elements. I felt strong! I felt unstoppable! I felt like "I am woman..hear me roar"!!!
Something happened to me out there in that storm. Just like Captain Dan on that boat, I felt like I was confronting my inner demons, and came out of it feeling stronger then I have in a very long time!
I sure hope this feeling stays with me at least until after the National 1/2 next Saturday!

Spring..Is that you?!?!

What a gorgeous morning! 45 degrees and sunny! It sure made it easier to get up this morning to go for a little run around the park. It also motivated me to come home and do a quick 30 minute physique 57 arm and ab booster video. After all, spring is just around the corner which means it is just about that time of yearto kick off "bikini blast-off" season! I chuckle when I write this, because every year I seem to get myself psyched to start "bikini blast-off ", only to find myself repeating every Sunday night, "ok.. this week REALLY starts bikini blast-off". This seems to continue all the way to the end of the summer. I seem to finally start getting myself in better shape right around fall, which lasts just to about the holiday eating frenzy!! My friend and I always use to remark how we always seem to be in better shape during the fall into winter rather then spring into summer when it would work better for us. After all, trying to get away without wearing shorts all summer is pretty difficult especially during the hot, humid days of August!
Anyway, maybe by starting a little bit earlier this year, and actually writing out a plan to help me get "bikini ready" will bring me better luck!
So, this weeks goals are:
1) 5 days of cardio ( 4 days running, 1 day cross-training )
2) 3 days arms/abs ( 2 physique 57 workouts, 1 boring routine at the gym)
3) Portion control!!!!

How many days til fall??

100 Miles!

Finally I was able to hit my 100 mile/month goal for February (102 miles to be exact!). It felt really good to finally be back running consistently for a month. It makes such a huge difference to me both mentally and physically when I can get out there before work and on weekends and go for a nice run. One whole month, without a nagging injury or other life commitments, where I was able to run, run, run.... priceless!

Unfortunately, NAM (National Abs Month) wasn't as consistent. The first two weeks I was very good with my ab work, but I kind of fell behind the last two weeks. To be honest, I kind of backed off a little with the ab work, because although it sounds a bit crazy, I felt as though all the ab work was actually making my stomach look bigger, not slimmer, and I wasn't too happy about that! (although, perhaps it just coincided with that time of month!)

So, for the month of March, it is all about the arms! and of course another 100 miles for the month. I also want to keep up with core (vs. abs) exercises, because I am a firm believer that the core is the key to preventing injury and providing for a more efficient running pattern (which translates into a faster pace).
Race of the Month: National Half Marathon on March 20, 2010.

A LOVE-ly Weekend

After my "feel-good" run last Thursday I was ready to sign up for a marathon. After convincing myself that I was thinking crazy thoughts, I settled for signing up for a Valentine's Day race for Saturday.

What a great decision that was!! It was the perfect way to start off the long weekend and get out of the city.

Saturday morning my guy and I participated in the Bradford Valentine Road Race in Bradford, Ma. We registered as a couple, meaning one of us had to run the 5 mile route, the other the 6k. Since Mr. G is much faster then me, he ran 5 miles, I the 6k. (In the couples category, the couple with the lowest combined time wins). I was actually a little nervous, just because it has been quite awhile since I participated in a race, especially one of such short distances. Running a 1/2 marathon or a 10 miler is a lot different (and a lot easier for me ) then running a 6K. Running such short distances doesn't allow you to settle into your pace- it is all out from the beginning-something I am not really use to anymore! Anyway, we decided not to take the race too seriously, especially since we both aren't in the best shape right now. It was more about just going out there, having fun, and scoring the free box of chocolates. I didn't even look at my watch or worry about my pace, I just went out there and ran. The race course was really nice, hilly and scenic- just the way I like it. Winning first in my age group division, was just icing on the cake and a big surprise! A big surprise because in actuality I was second in my age group. When my name was called, I whispered to my boyfriend, should I tell them that they made a mistake? Well, It turns out that the woman who came in first in my age group, came in first overall, so the kind race organizers I guess decided to spread the "wealth" and instead of giving her two medals, gave me one instead!
After the race, we headed to Newburyport, MA for a wonderful weekend! We stayed at a beautiful inn, The Garrison Inn, and had an amazing dinner at David's.
Sunday we ran the streets of Newburyport, enjoying the town and all it has to offer. Monday, we took a really good yoga class at the local YWCA before sadly, making our way back to NYC. Unfortunately, sometimes having a day off makes you realize how nice it is to have a day off, and makes you want more!!!
All in All it was a great weekend!! The race was great, Newburyport was great, being out of the city was great, and just having some time away with my Valentine was priceless!

The best part of it all is that the fever for "Race of the Month" club is back! Hmmm.... where to race in March? That is the question of the day. Anyone have any ideas for another fun race to do in March? (preferably within driving distance of NYC)

Friendly Advice Friday-Returning from Injury Tip#1

Advice: Jump back into running!!!!

No, not the way you think I mean it.

Before a person can return to running pain-free, they must be able to jump pain-free.

During one mile of running, a person's foot contacts the ground ~ 750 times! The deceleratory flexion that occurs during the landing phase of jumping/hopping is equivalent to the early stance phase in running. Therefore, as a physical therapist, one way to give my patient (and myself) confidence that they are ready to return to running is to put them through a series of jumping/plyometric drills. By practicing jumping/hopping skills in the clinic before allowing my clients to hit the road or treadmill, I am able to observe their technique to ensure that proper alignment and control is being maintained when their foot hits the ground. If their body can handle 750 jumps/hops (and they are able to maintain their form throughout), then, in theory, they should be prepared to handle one mile of injury-free running.

The Brigham and Women’s Hospital, Inc. Department of Rehabilitation, has developed their own return to running protocol. I have found that putting my patients through their Phase II: Plyometric Routine has been a good way for me to critique their form, test their body’s tolerance to high impact and then determine whether or not they are ready to begin a return to running program.

I advise those contemplating returning to running after an injury to review Brigham and Women's protocol. I think that you may find some useful advice. I would also suggest trying the Phase II: Plyometrics Routine. Ideally, you want to perform these jumping skills in front of a mirror, making sure that your knees are staying in line with your hips. They should not be coming in together. If they are, it could mean a variety of different things, one being a sign of weak gluteus medius muscles. (See my post from last Friday for more information on that!)

Of course, I advise those that are seriously injured, to seek the advice of a physical therapist or other medical professional before returning to running. The article referenced above should just be used as a guideline/food for thought.

Happy, safe, injury-free running to all!