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Friday, December 30, 2011

Miles 591-594: A slight detour - Una mattina

When I first viewed the two videos by TSO Photography posted previously on this blog, the accompanying music stirred me as much as the beautiful photography. Especially the song in The Mountain. Luckily, we live in an era where tracing the string of an emotion back to its source is a simple hop skip and a jump.

The artist is a minimalist classical pianist named Ludovico Einaudi and the song was taken from an album called Una Mattina.

When I read the description, I impulsively purchased the entire album:

Italian composer Ludovico Einaudi's 2004 follow-up, Una Mattina, is inspired by a much more simple premise, his daily routine and the Piedmont vineyard where he resides with his family. The 12 autobiographical, contemporary, and minimalist classical pieces are all piano-based with the exception of two tracks featuring cellist Marco Decimo ("Resta con Me," "DNA").

Lucky for me, the song chosen for the video was not an anomaly on the album; Una Mattina as a whole is fantastic.

What I love even more is the depth the song titles provide:

1. Una mattina - One/A morning
2. Ora - Now/This Moment
3. Resta con me - Stay/Be with me
4. Leo
5. A fuoco - A fire
6. Dolce droga - Sweet drugs
7. Dietro casa - Behind the house
8. Come un fiore - Like a flower
9. DNA
10. Nuvole nere - Black clouds
11. Questa volta - This time
12. Nuvole bianche - White clouds
13. Ancora - More/Still/Yet/Again

The reason for this long tangent? It's winter, the nights are long but beautiful, and when I run these evenings sometimes my mind just wanders in non-verbal thought. If it had sound, I think those thoughts would sound something like this album. Recurrent yet varying melodic strains, hushed and wondering at the world and its boundlessness.

Yesterday I ran four miles at negative splits - 8:57, 8:52, 8:47, and 8:29. Negative splits was something I never thought I would do well.

Miles 591-594: Practice, practice, practice.

















Wednesday, December 28, 2011

Miles 588-590: A punch in the gut

I had seen this clip before, but not this video. Because I run - and like all runners, have done so through pain - and because I have a cousin who runs for an university cross country team, I have an acute appreciation for this story.

ESPN: The Finish Line 2 - Short Feature from Evolve Digital Cinema / IMG on Vimeo.


Last night, after work, the sky was cleared after a strange blustery afternoon rain. It was warm and windy and I ran my three miles fast.

Miles 588-590: It felt really good and I was grateful.

Sunday, December 25, 2011

Miles 584-587: Side by side

Today has been a most lazy day. After spending yesterday evening in the company of dear friends indulging in good food and (too much) drink, today has found me mostly on the couch, sometimes reading a book, sometimes watching TV.

After an unplanned nap, James and I went for a run.

It was chilly but not cold and we found ourselves running what we call our Regular Route, the four mile loop. Shaking off the sloth of the day felt good and I discovered that Friday's heart rate reportings were most definitely off. (152 makes more sense, methinks.)


Today I am grateful for my husband and our mutual love of running. Three years ago when we started running in North Carolina, we were both out of breath after one mile and forced to walk.

I rather like that we now have a Regular Route, that it is four miles and we talk breezily as we run side by side, only stopping to avoid cars.

Running is a gift I get to give to myself every day I want to. Running with someone I love just makes it sweeter.

May your Christmas's be just as sweet, filled with warmth, health, and love.

Saturday, December 24, 2011

Miles 579-583: My Beating Heart

Merry Christmas Eve! Yesterday morning, after three chocolate chip cookies and three cups of coffee, I put on my new watch, my new running shirt, and my now familiar Spectrum of the Sky Album and went for a cruise. It was 63°F!


I'm wondering if the caffeine and the sugar had anything to do with my performance - it was a good run, I felt good on my feet, my lungs are almost completely cleared, but my HR averaged at 174. Maybe I just don't quite understand heart rates yet but according to my age and resting heart rate, 174 bpm is supposed to be me running all out, balls-to-the-wall. I certainly didn't feel that way. And 224 bpm? Shouldn't that be a heart attack?
Maybe I didn't seat the monitor properly. All in all, pretty cool.

Last night a group of us attended a Carolina Hurricanes game (in which they pulled out a win - good times!) and while on our way to Raleigh, we talked about what our goals for 2012 may be. At this point, I'm not really sure what I want to plan for myself, as The Plan was a bit of a flop.

But if I look at it as a roadmap for accomplishing some goals - and let's face it, all roads wander - I'm pretty happy with where it took me. 

I'm ending 2011 with a strong heart, strong legs, and some pretty awesome memories.

It has been a road worth traveling.

Friday, December 23, 2011

Miles 575-578: Hope for 2012

That's what this video fills me with:


The Mountain from TSO Photography on Vimeo.

Apparently I was a good girl this year, as I received a package in the mail with my very own Garmin Forerunner 405, complete with heart rate monitor.

On Tuesday, my hacking had subsided enough to warrant a test run.

As with my experiences with James's watch, it was pretty cool, hearing the little beep as the miles went by. Given my recent illness, the stats weren't all that impressive, but the geek in me is excited about having the stats.

Speaking of which, it's time for a run.

Sunday, December 18, 2011

Miles 555-564, 565-570, 571-574: A Race, a New Route, a Night Run, and a Video for Winter

This post is not going to be nearly as long as the title.

I write on the tail-end of what I hope is my last sinus flare-up for 2011. Sadly, this has shredded any last bit of hope I had for puling out a victory on the 711 goal front. But despite falling short, 2011 has been a great year for running.

We rounded out our race season with my first 10-miler. I missed my goal of sub-90 minutes by 30 or so seconds, but the race was still amazing (and crowded with some fast runners!) and an awesome experience for our little gang.

The following Sunday, Glenna took James, David, and I to the Greenway, a neat spot in Smithfield. It's a nice out-and-back six miles and we warmed up afterwards with a Cracker Barrel breakfast.

This past Tuesday, James and I ran a quick four miles together in the still and chilly night. The tightness and dryness in my chest should have clued me in to the illness that was coming, but when you're feeling good and running well, you don't always want to believe your body's signs.

So since Wednesday, I've been resting and letting my body catch up on sleep and vitamins.

As Christmas draws close, I offer this beautiful video as a meditation on the gifts we are offered everyday.


The Arctic Light from TSO Photography on Vimeo.

Thursday, December 1, 2011

Miles 550-554: Starry night

45°F, clear and calm. Nobody about, only random barking dogs.

Star light, star bright, first star I see tonight, I wish I may, I wish I might:

Let me finish The (modified) Plan.

Sunday the gang heads to Greenville for the 7th Annual Dash for Cash and I will run my first 10-mile race. My goal is to go sub-90 minutes. 

Miles 550-555: Fast five miles, 43:21.

Sunday, November 27, 2011

Miles 540-549: Stiff but sweet

Yesterday James and I tackled the sad mess that I cringed to call a backyard.

I raked, James mowed, and we both cleaned off the deck, trimmed the hedges, and straightened up a couple of our flower beds.

So upon waking this morning, I was not surprised to find myself with sore shoulders, a stiff back, and blistered hands.

We had talked about doing a run in Umstead over this Thanksgiving holiday, but last Monday James stepped in a hole at work and rolled his ankle. While not sprained too badly, it was still tender enough to warrant wearing a soft ankle brace and avoid any unstable surfaces.

We headed out for a run this morning, James testing his ankle by running the first 5.5 of my 10 planned miles.

It was definitely a struggle today; a reminder that perhaps heading back to the gym for some strength training this winter wouldn't be a bad idea.

Miles 540-549: Loving this weird fall - 71°, baby!

Saturday, November 26, 2011

Miles 537.5-539: A Day at the Museum

Friday, November 25th was another beautiful, blue-skied day in North Carolina.

James and I used the holiday from work to explore the North Carolina Museum of Art

We wandered the galleries...


....peaked in at the restaurant (awesome installation piece by Chapel Hill's Patrick Dougherty)...


....strolled the garden....

...and explored the path through the sculpture garden.

Miles 537.5-539: 2.5 miles strolling in the sun.

Thursday, November 24, 2011

Miles 524-532 and Miles 533-537.5: Gratitude

Thanksgiving
By Ralph Waldo Emerson


For each new morning with its light,
For rest and shelter of the night,
For health and food,
For love and friends,
For everything Thy goodness sends.



(...and for endless spaces and places to run.)

Sunday, November 13, 2011

Miles 514-518 and 519-523: Home again

Break of Reality:



Break from reality:

Despite being just a hop, skip and a jump from Thanksgiving, the temperatures in St. Louis this weekend has been in the upper 60s. I came prepared for winter with my running tights and long-sleeve tech shirts have not needed either on my runs in Queeny this weekend.

Tomorrow morning we bury my paternal grandfather; as I was preparing to come home on Thursday, I discovered this group on Pandora and on an impulse bought the album Spectrum of the Sky. I don't normally run with music, but when my sister Emily said she was planning to when we went yesterday, I grabbed mine, too. This album has been an amazing soundtrack to running through the park.

Autumn is drawing to a close here; though sunny, it has been blustery and the trees are loosing the last of their leaves. Running the perimeter path in Queeny you can actually see through the large bare branches over the rolling hills down the path upon which you run.

Both runs have been incredibly soothing; and I realized how far I've come to think that a 5-miler in a hilly park at a good clip is therapeutic.

Miles 514-523: Two runs in Queeny; one for Da, one for Maw Maw. Love always.

Thursday, November 10, 2011

Miles 503-505, 506-510, 511-513: Whirlwind

After taking a week off, I ran a quick 3 miler on the treadmill last Monday, packed my bags Tuesday, and headed back to St. Louis for my sister's wedding. Friday morning I snuck in a 5-miler in my favorite park before dancing my heart out at the reception on Saturday.

Tuesday, my family lost it's patriarch; I lost my Da. Da was Maw Maw's husband. My father has lost both of his parents in six months. So I will be heading back to STL on Friday for a huge celebration of his long and colorful life.

Yesterday James and I took advantage of the mild weather and did a quick 3 miler in the neighborhood. It was slightly balmy and, thanks to "falling-back", dark.

My head is a whirlwind of joy, sorrow, and tiredness.

Friday, October 28, 2011

Just Run.

Though I think "select few" is a little melodramatic (I think there are quite a few of us out there!), I still love this. Found here.



Also wanted to send a shout out over to Heather - we've all been where you're at right now.

Tuesday, October 25, 2011

Miles 490-502: Myrtle Beach Mini Marathon


I have not been able to stop smiling since Sunday.

The race at Myrtle Beach on October 23, 2011 will forever stay with me. Perhaps that is a redundant statement, as all of my races stay with me in one way or another.

But, as the previously posted collage of pictures posted suggests, Myrtle Beach was a unique combination of elements that makes it memorable for all of the right reasons.

What makes it all the more fantatsic is that, in retrospect, this race had the potential to go really, really wrong. All because of a Port-A-John line.

After waking pre-dawn, downing the requisite cup of black coffee, and force-swallowing a bagel (will food at 5:30 am ever be appetizing?), I dressed and headed to the race site with James, David, and Glenna.

We half-listened to some tunes, all while lost in our own thoughts. Myrtle Beach was Glenna's first, David's third, James's eighth, and my seventh half marathon. We had spent Friday night until that pre-dawn darkness enjoying each other's company and trying to relax and refuel before finding ourselves toeing the line in anticipation.

Since the race started at Grande Circle Mall (a mammoth sized version of the typical shopping plaza), finding parking was not an issue. We parked and hopped out, heading straight for a last minute pit stop.

The lines were, as they usually are, long and full of excited chatter. While in line, we hooked up with Glenna's trainer Malou and her husband, and the six of us contributed our own bits to the banter.

It was just before the predicted 7 am start-time when we finally were at the front of the line. We were calmed by the fact that we hadn't heard the National Athem or heard the five minute warning. We regrouped and headed towards the corral.

As I helped David fill his Camel-Bak water pack, I looked up at the start line and saw the start clock glowing a with a red "2" before the colon and realized that not only had the race already started, but we were over two minutes into it.

James and I immediately started jogging and David fell into step beside me asking, "Are we running for real? Has the race really started?"

Yes, my friend, while we were pissing, the race gun went off. It is the first race in which I ran that I was not waiting, hopping from foot to foot, in the start corral.

Strangely, this marked difference didn't really faze me; nevertheless  the question floated up, "What pace group is this?" and I immediately started picking around the slower runners next to me. Briefly, I worried about if I would lose too much time finding my way back to my needed pace group of 9:10/mile.  James shouted an "I love you" as he ran past and David melted into the crowd; just like that, we were in the thick of it.

Then I heard a cow-bell.

Just before heading to bed the night before, Glenna and I had given our friend Renee a cow-bell and two tamborines to make noise at the finish line. She, Glenna's daughter Alex and twin sister Jennifer insisted, however, on being there at the start as well. In the midst of the Port-A-John screw up, I had completely forgotten.

But there they were, hollering and waving.

The first few miles are a bit of a blur. I spent most of them dodging newbie runners and walkers (! really? in the first miles?) and trying to normalize my pace. After the Nike+ Sportwatch debacle, I've been relying on my regular Timex. Passing the first mile marker, I saw my pace was right on track. I spent the next few miles calculating where I needed to be. 18:20, 27:30, 36:50, 45:50.

Right smack in the middle my calculating, the cow-bell rang again.

Afterwards, Renee told me that they had run red lights, sped 80 mph in 45 mph zones, and sneaked around road-blocks. All to make sure they were at the next stop to wave their "Go, Glenna!" sign, clang their cow-bell, and take pictures.

I tell you, cheerleaders like them are not easy to come by.

Six miles in, I was still running under my needed pace and I was feeling strong. The sun hadn't quite crested the buildings and my sunglasses stayed on my head. I continued to jog through the waterstations, I downed my second vanilla Gu and I rounded into mile 8.

I heard the cow-bell yet again and laughed with joy. There was the cheerleading triad again. I shouted, "I think I got this one!" and, after looking at her watch, Renee affirmed the statement. One downside to the Myrtle Beach half is that the race is a point-to-point, and the course itself is pretty spread out. I did see a couple of husbands toting children in stollers to cheer on their mommies and some modest gatherings of supporters at big intersections, but on the whole, Myrtle Beach runners didn't get the benefit of spectator-lined streets like in Richmond or St. Louis.

The support those three women gave to me, David, James, Glenna, and Malou is signficant; the support they gave to countless other runners is untold.

Heading in to mile 10, I needed to be at 1:31:30; when I looked at the watch and saw just under 1:30, I briefly flirted with the idea of not just breaking two hours but actually smashing it. Running down 28th avenue towards the ocean as the sun crested the building and the ferris wheel loomed into site, I felt a surge of energy unlike anything I've ever felt in a race before.

It was still chilly and my muscles were numb; I was still a 5K from the finish, but I had every confidence that I would finish under two hours.

The Ocean Boulevard stretch was exhilirating and frightening at the same time. I continued to hit my mile marks under my time budget; but it was a straight stretch and I kept wondering when the final turn onto the boardwalk would come.

Finally, I saw runners turning left. I kept moving my feet, drilling for consistency. I didn't want to let this victory slip from my fingers. I could hear the announcer at the finish, but as I rounded the corner, my eyes - I thought - deceived me.

We were running along a curved sidewalk, weaving like a sinusoidal wave in dizzying frequency. I could feel my legs losing momentum. I did not know how much further I had to fun. I frantically checked my watch, weighed my odds - if I step on the gas now, I might burn out; if I don't, I might not break the two hour mark.

Then, as if heaven sent, a fellow runner breathed, "I see IT."

It. The finish-line.

At 1:58 and some change, I threw on my full-burners.

Rounding the final turn of the sidewalk, I saw I had maybe 50 yards. I sprinted like I hadn't ever before.

And as I crossed the line, I looked at my watch.

I pressed stop at 1:59:18.

And for the first time, I burst into tears of nothing but joy. I yelled. I threw my hand in the air. I stumbled over to the volunteers handing out medals and took it in my hand.

I did it.

Miles 490-502: Lucky seven came through.

Friday, October 21, 2011

Miles 475-485 and 486-489: Countdown to Myrtle Beach

Tonight we head south to Myrtle Beach for their Mini Marathon.


There, I will complete my seventh (!) half marathon and my friend Glenna will run her first.

Hopefully this is lucky number seven and I will come in at a sub-2!

This past Sunday's run was our last long run before the race and it's extremely thrilling to be pain and injury-free and to see my friend be in that same place for her first race.

Miles 475-485: Really starting to like these ten milers....

Miles 486-489: The usual four miler, in about the usual pace.

Send good vibes to the coast at 7 am ET - I know y'all are going to be dreaming of 1:59:59!

Monday, October 17, 2011

Miles 471.5-474: Strolling with Meg

Look who came to visit! Everyone, say hello to Meg.

In this picture we are enjoying a wine tasting at the absolutely fabulous Chef and the Farmer, but I assure you, before this event, we did our share of walking.

This October has been surreal. The weather has been positively stunning, with days clear and breezy and sunny and skies so blue it's as if a massive flock of bluebirds is flying forever towards the sun.

Okay, maybe that's a little creepy. But the point is: LOTS of blue.

Friends, walking, and wine on a Saturday. Good for the soul.

Thursday, October 13, 2011

Miles 468.5-471.5: Fleet Feet

Never in my wildest dreams did I think I would begin to regularly have runs where I would describe myself as feeling fleet-footed.

But.

Tonight's run was another sub-9 average and, more importantly, I just. felt. good.

I'm still marveling at how much the change in weather has impacted my running. It makes me wonder what I could do if I lived in a climate that was temperate year-round.


In other news, my friend Meg is visiting from out of town and the Myrtle Beach Mini-Marathon is a week from Sunday. We're going to be 3 for 3 on the awesome weekend scale, people!

October is shaping up to be pretty freaking awesome. Hope you all can say the same.

Miles 468.5-471.5: Keeping a good thing going.

Monday, October 10, 2011

464-468.5: Fast 5 (and a half)!

How about them apples! Maybe I was unintentionally applying the Pose Method to my running?


Miles 464-468.5: Fast and glorious on Sunday morning.

Sunday, October 9, 2011

Miles 456-463: A Walk in the Woods

Well, hello there! As you can see - Saturday we broke from our norm.


For the first time in over nine months, I present to you, a catalog of WALKING! on Would Rather Walk. Or Run.

It seems a little silly that it has taken so long to write about the pleasure of travelling by foot, but - in all honesty - my present home is not very conducive to walking. (For starters, there are very few sidewalks.)

With fall in the air and a strong urge to flock to the hills, James and I headed northwest to Pilot Mountain State Park just north of Winston-Salem to hike, hopefully spy some wildlife, and lay eyes on the rocky crag most people passing liken to The Earth's Nipple.

I had read that during summer and autumn the parking lot near the Little Pinnacle Overlook became extremely crowded during peak hours of 11-6. Since our goal was not just to see the sight but to actually hike, an easy solution was to park at the southern most point of the park and hike the Mountain Trail (2.5ish mile one way) up the mountain.


It ended up being an excellent choice, as we only passed three other hikers along the way. The top, as predicted, was a different story. People of all shapes and sizes made their way from the parking lot to the Little Pinnacle Overlook, scrambling up big rocks to get a glimpe of Pilot Mountain.

I sweated profusely, my heels and big toes blistered, my fingers swelled - but the woods were quiet. We saw a wild turkey sprint up the ravine; I heard and spotted a downy woodpecker; yellow and red leaves fell all around us.

There is a high that I get when hiking that is similar to and yet apart from a runner's high. The endorphins are there, the zen feel of the flow is there, but there is also something more - your senses are sharper.  You are aware that you are a small moving biped in a big, big wood.



Miles 456-463: Roundtrip hiking punctuated by a Honeyrcrisp apple. Fall hiking at its best.

Thursday, October 6, 2011

Miles 452-455: Working out the kinks

I am so glad that I have been running long enough that I am passed the point where major pains frighten and threaten to lay waste to all my plans. Heather, I totally felt your post. (Except, you know, I've never actually gone to the doctor to confirm diagnosis. Kudos for you with that.)

Tuesday's run was nothing fancy, just standard issue 9:15ish miles.

I really felt Sunday's run in my calves, though. I made a conscious effort to push off the balls of my feet to stretch them that much more.

All I could think during this run - aside from THANK YOU GOD FOR BEAUTIFUL FALL WEATHER - was if I, at the amateur level I am, can feel individual muscle fibers and tweak foot falls to stretch them out, what level of attentiveness - dear lord! - must professional athletes experience on a day-to-day basis? Must be, by turns, exhilarating and excruciating.

Miles 452-455: 37 minutes of exchanging pleasantries with the sun; because, you know, it's not trying to bake me alive anymore.

Tuesday, October 4, 2011

Miles 442-451: Fastest 10!

Fall has officially arrived in North Carolina.

And I am loving every second.

Sunday's long run featured a long-sleeved tech shirt with shorts in the apparel department; it's been a long six months since long-sleeves have made a showing.

I've always loved the transitional seasons of spring and fall; and North Carolina's lingering awesomeness of 75° days/55° nights just sweetens the pot.

Most notably, since moving out east, I've been pleasantly surprised with how much of a performance boost I enjoy in those first few cool (and usually dry) weeks of fall.

This Sunday was a particular joy, as I can now boast of what I am sure is my fastest 10-mile time yet at 1:32:28, with the last mile clocking in at 8:39.

 Myrtle Beach, looks like I've got a rendez-vous with a sub-two at you.

Monday, October 3, 2011

Miles 435-438: Sugar high! and Miles 439-441: I'll-be-damned-if-I-know low

The effect upon one's running that eating crappy (read: overly sugary, overly greasy, but OH so good) food is a bit of a gamble.

Last Tuesday I rolled the dice and enjoyed the lingering effects of a rather large piece of carrot cake - the sugar was pure electricity in my blood. Four miles of WOOHOO!

You can imagine my surprise, then, when I ate well last Thursday, hydrated properly, and could barely get out three miles. I felt light-headed, disconnected from my body, short of breath, and all together out of it. Just shy of three miles of EEEGAD!

Sunday, October 2, 2011

Miles 426-434: Glenna's First Niner

I had the pleasure of running nine miles with Glenna last Sunday. My delay in posting about it is in no way a reflection of my feelings about it. These days, the procrastinator in me is sneaking back control, threatening to shatter what little discipline I've gained in this past year and distress my sleep.

This run was fairly memorable, not for its speed or its distance, but for it's conversation. First, for the sheer fact of conversation - Glenna has arrived at the place where she can talk while run (though I know she thinks otherwise) - and secondly, for the topics that we probed, most too personal to write about here.

This Sunday run reminded me again of the wonderful communion of running with another person. This Sunday run's conversation reminded me of the even more profound grace of running with a friend.

Miles 426-434: A little less than two hours, sweating it out in so many ways.

Thursday, September 29, 2011

Running is a Mental Sport. And we are all insane.

Dooce.com's author Heather Armstrong is quickly discovering this.

After crafty Sarah (seriously, check out her Etsy page!) turned me onto Heather's blog last year, I have been a daily reader. You can imagine my excitement upon reading that she was running her first marathon as to raise awareness for Every Mother Counts. I'm always curious to hear about another newbie runner's experiences, but to hear it from the witty mouth of Heather promised to be an awesome ride.

From her first published experience of the runner's high to her more recent half-marathon training run detailing - among other things - the normal initial aversion to energy gels, her blog's chronicles put my paltry storytelling to shame.

But, folks, I'm not surprised - that's why she makes money doing it.

It would follow, then, too that her readers often make extremely hilarious and/or insightful comments. I particularly enjoyed this tidbit, about the fickle nature of the run:


Good luck, Heather! 

Thursday, September 22, 2011

Miles 422-425: What's wrong with you, fool?

This entire week has been a continuation of last Friday's fall premonition: rain, gray, and more rain.

After Sunday's longer-than-planned run, James and I rested Monday and started fresh on Tuesday (in preparation for Myrtle Beach's Half Marathon on October 23rd!) with a short 4-miler.

At 5:30, it was admittedly humid - St. Louisans, hear me, the humid we all liken to "swimming through the air" - but it was fairly temperate.

But humidity wasn't the reason my husband turned to me in the first quarter of a mile with a look of horror on his face.

I knew that Sunday's tour of Umstead did a number on my calves, shins, and ankles; but I had drastically underestimated the impact it would have on my first run back.

The first mile I wasn't exactly running - it was more of a drunken lumbering in which I had to stare at my feet to make sure that I was actually connecting with the ground. And dear god was I slow. My feet were all akimbo, my arms flapping helplessly like T-Rex arms, and I just prayed that my muscles would loosen up and I'd be able to complete the circuit without having passers-by question my mental faculties.

Thankfully, they did.





Miles 422-425: Nice set-up for some negative splits!

Monday, September 19, 2011

Miles 413-421: Umstead Wanderings

When James and I were first dating, we used to go hiking in the surrounding parks of the Southern Illinois's Shawnee Forest.

Often on the way to these parks and sometimes while in them we would, so to speak, get lost.

I don't like to say "got lost" because if you are on a road or on a path, you aren't really lost. You can always use a map to find your way back.

So....I had to laugh when I pulled Sunday's Garmin info. What do you see?


If you see not one but two times when the path we followed wasn't the exact route, you win our prize.

I've mentioned before on this blog that I cut my running teeth on the paths of Queeny Park near my parent's home in Ballwin, Missouri. That park has the distinct advantage of having - at it's widest circumference - a path that is no longer than 4.25 miles.

Meaning, if you happen to stray and take one of the dissecting paths, you will find yourself back on track fairly quickly and only have the added a mile or two to your run.

Umstead, however, is a different (a wonderful, I might add) beast.

At it's largest circumference, the path is can traverse (best I can tell) close to 10 miles. Meaning, if you happen to <<ahem>> stray and take one of the dissecting paths, you may find yourself heading towards the second of two park exits and staring down the last miles of an unintended trail half marathon.

Luckily, my "whoops" radar went off not to long after we had passed the first left turn-off (which, as James pointed out, was the marker we were looking for) and we turned back after half a mile.

(James's proclamation: "Next time we bring the damn map!")

It should be noted that my cheerful tendency to believe that you're not truly lost when you're on the path works okay for hiking, but can be a bit of a disaster when you've already been running hills for six miles on a cool but humid Sunday morning. We were positively parched upon arriving back at the car.

Nevertheless, all in all, the near nine miles we ran were absolutely glorious. A wonderful post-Chicago long run, complete with the faintest smell of fall, rain, and wind.

Miles 413-421: 100ish minutes running through a park I'm quickly falling hopelessly in love with.

Friday, September 16, 2011

Miles 400-412: 10 Years Later - Chicago Half Marathon

I had grand plans to go running today to celebrate the first tinge of fall in the air but fall in North Carolina often means rain. And it is presently raining.

So instead it's a glass of tempranillo and an overdue recap of the 2011 Chicago Half Marathon.

Running this race was significant on a number of levels. As the race was on September 11, the medal we all received featured the "We Will Never Forget" slogan down the ribbon. Of course. And I can't really diminish the importance of that date in this particular post. Because where was I on September 11, 2001?

I was in Chicago.

-

Specifically, I was at DePaul where I had only been, due to the quarter schedule the school follows, for two weeks. I had only been in college for two weeks and I had already worked myself a nice little schedule where I got up early, showered, and headed with the book I was presently reading to the student center for breakfast. I was in the student center, eating and reading contentedly, and I only briefly glanced at (and definitely did not process what was on) the two TVs. I didn't even notice there were only a handful of other students in the student center. It was only when I arrived at my first class - 8:10 Class of HON 104, World Religions, of all things - that I found out what was going on. My professor dismissed us, as the university was officially closed.

As I walked back to my dorm room, campus was eerily quiet. The few people I passed were all on cell phones, which is especially striking because cell phones were a novelty then (i.e. very few people I knew had them). In the dorm, everyone's doors were open and TVs were on, and the murmuring of hundreds of students blurred into a hum.

Going off to college made me feel so important, like such an adult; having an event like that occur so soon afterwards made me realize how insignificant I really am, how frighteningly the big the world is.

-

To find myself on Lakeshore Drive, ten years later, watching the sun rise and spotlight the skyline of the city that shaped me irrevocably - whose arctic winds have left lingering chills in my bones, whose multicultural people have made me so much more compassionate, and whose ever-shifting landscapes makes my heart flutter - is powerful beyond words.

I was nervous coming into this race. I wanted to do Chicago proud. I wanted to make this race special, so I would never forget. I had two goals: 1) to run the entire race without stopping and 2) to break the two hour mark.

James, his mother Cathy, my mother Janet, and myself all headed to Jackson Park for the start in the wee hours of dawn on Sunday. We nervously chatted in the dark - Cathy anticipating her first half-marathon, Janet running her first race since St. Louis's Half Marathon, James and I just wanting to do well - and shifted from foot to foot, waiting for the National Anthem. We were all ready - loaded up on carbs from a pasta dinner the night before, well-rested from an early night sleep - but pre-race nerves never seem to go away.

After a beautiful harmonized a capella rendition of the anthem (most race versions are not so sweet), we made our way to our corrals. James up to B, Cathy and I to F, as Janet waited for the 5K start a little later.

At 7 o'clock sharp, the gun sounded and we bounded off, looping around Jackson Park before heading out Lakeshore Drive. Four miles in, Cathy and I was clocking even 9:15 splits, breathing easy, and enjoying the crowd support. A guy in lime-green running shorts and a cape was shouting, "Happiness is a choice! Choose to enjoy this race!"

Unfortunately by mile 6, Cathy's knee - which had been worrying her - flared up and slowed her down. After the water station at mile 8, she graciously high-fived me and sent me on my way.

Miles 8, 9, and 10 all went fast and smooth. I continued to clock 9:05-9:15 splits and felt I surely had this race at a sub-2 - FINALLY - in the bag.

Mile 11 was tough and made tougher by a guy on a bull-horn announcing that we had crossed it at least a half mile before the sign said so.

(Note to spectators/cheerleaders: non-specific encouragement is ALWAYS the best way to go. If you tell me it's the last hill before the finish, I'm going to cry when I surmount it and then realize you lied and there is another between me and the finish.)

For the first twelve miles, I never saw the 2:00 pace group, but with less than a mile to go, I started to hear the crowds hollering "All right 2 hours!" and realized they had caught up to me.

Because I had started before them, I knew that if I finished with them, I would just miss my mark. But I was so tired. So with a half a mile to go, I forgot about Goal #2, honed in on the pacer - "You guys have got this in the bag! Make your legs move faster before you let them move slower! We're closing in on the home stretch! Don't lose heart yet!" - and focused on Goal #1.

I was not going to stop running.

I almost lost it in the last third of mile 13. The cry choked my throat and I turned to the pacer and said, "Please, tell me I can do it, tell me it's just around the corner. I need to know I can do this." I don't know the words she said, but her tone was soothing and encouraging.

The finish line flags in site, the crowds six-people deep, I dug deep into that place where pain does not go, and tried moving my legs faster.

I had the fleeting thought that if I kept up this pace I was going to puke all over these nice people, who all had the same goal that I did.

So I slowed down. Tossing my cookies in the site of the finish line, in front of hundreds of people, all over other runners just did not seem worth the sub-2 hour finish.

But I did not stop running. Somehow my nearly-numb legs carried me across the mat and I stopped my watch.

2:02:22

Miles 400-412: A respectable showing for the city I love.

Thursday, September 8, 2011

Monday, September 5, 2011

Thursday, September 1, 2011

Wednesday, August 31, 2011

Miles 378-380: 380 at 80°F!

In the wake of Hurricane Irene, husband James has been pulling 12 hour days at work cleaning up the mess 24 hours of wind and rain can leave behind. And while this has not been entirely pleasant, the mild weather that has set in after most certainly has!

We went for a quickie run last night at 6:30, when the temperatures were just a hair over 80°F.

Oh happy day.


12 days until Chicago's Half Marathon - may the weather be as lovely then as it is now.

Monday, August 29, 2011

Miles 346-377: Trying, but failing

Normally it is my thoughts that move faster than my mouth, causing me to speak in fits and starts.

Now it appears life has been moving faster than my thoughts, and it is my writing that has suffered.

Several times I have sat post-run, buzzing with the desire to write but finding myself unable to string together coherent sentences.

The end of summer has been a whirlwind of activity, both at work and at home. My parents came for a nice long visit last weekend; this weekend, we dealt with Irene and her aftermath.

And now I find myself only two weeks away from Chicago, hoping that I'm ready.

8/13: 8.5 miles with friends on Seymour Johnson Air Force Base
8/16: 3 easy miles
8/18: 3 easy miles
8/21: 10 miles with James
8/24: 4 miles
8/25: 3.5 miles - tempo run fail

Thursday, August 11, 2011

Miles 330-333, 334-337, 338-341, 342-345: Sweating out the snot

Post-Bix and post-sinus flare up, I've been doing what I can of The (Sub)Plan. Getting sick and derailed from the schedule I had been keeping is terribly frustrating, but, as today mark's exactly one month until the Chicago Half Marathon, I'm trying to focus on what's coming in the next four weeks not what I've been dealing with for the past ten days.

I have started running in my new shoes - my second pair of Brooks Ravenna. My only complaint with them is the amount of white. What is so pretty and shiny today will be quickly dingy with the fine dust of the Eastern North Carolina sandflat that I live in.


Miles 330-333: Treadmill wheezing.

Miles 334-337: Outdoor easy running/sauna therapy (what else do you call running in 95°F humidity?)

Miles 338-341: Outdoor easy running/sauna therapy 2

Miles 342-345: 2 x 1 mile repeats on treadmill at 8:27/mile pace

Miles 323-329: Davenport's Bix 7

What now feels like many moon ago, I participated in my inaugural Quad City Times Bix 7. After that race, I spent time with my husband's family, flew home, caught a sinus bug, convalesced from said sinus bug, got swamped at work, rode go-karts and played putt-putt in 100 degree weather, and painted my living room.

In the sake of catching up, I'm posting some of the videos and photos I shot while in Davenport.

It bears noting that I was one of three Youngers running in this year's Bix. My mother-in-law Cathy ran her twentieth race, James ran his second, and I my first.  It was truly one of the most awesome and memorable running experiences of my life. Cathy ran a few steps ahead of me the entire race and pushed the pace. We finished in just over 66 minutes. The crowds, the volunteers, the post-party - everything - was awesome.

Especially those Whitey's popsicles they were handing out at the end. I had no idea a grape popsicle could be so orgasmic.







Verdict? I'm thinking this has to become an annual Youngers affair.

Friday, August 5, 2011

Move

I know that the name "Would Rather Walk. Or Run" is a bit of a misnomer, because I haven't written very much about walking.  But I do love to walk. When I'm able, I prefer it over any other form of transportation.

During today's blogroll reading, I found this little bit of perfection (via Dooce). Enjoy.


MOVE from Rick Mereki on Vimeo.

Thursday, August 4, 2011

Runner Interrupted.

After an awesome run at the Bix 7 on Saturday, I woke Sunday morning with an intensely painful sore throat.

Which, based on previous experience means only one thing: sinus flare up.

I guess they are infections. I suppose I could go to the doctor every single time. But I'd rather save the drugs for when I really need it.

About 50% of the time I travel, I end up with one of these. It's probably a combination of too little sleep (too excited), dehydration (too excited to remember to drink water and/or to restrict consumption liquids of the dehydrating kind, e.g. coffee and alcohol), and foreign airborne particulates invading my nasal cavity (the volume breathed increased by the deep breaths taken to reign in my excitement). My most memorable flare-up? After celebrating a friend's graduation in Minneapolis, I boarded a train with a full-on sinus headache, significantly impaired hearing due to blocked Eustachian tubes, low-grade fever and a box of Kleenex that, 10 hours later in Chicago, had been turned into vessels of frighteningly green snot.

Yes, I know. Drugs are wonderful. But, in my experience, two days of pain and fatigue coupled with lots of sleep, fresh fruits and veggies and tea is usually all it takes for me to get back on my feet.

So! Today I am in the "sound worse than I feel" stage and tomorrow will bring the Bix 7 post and a brief recap of tonight's first run back after a summer sinus flare-up.

But hey, if this is the only hiccup in The (Sub)Plan, I'm thrilled.

Sunday, July 31, 2011

Miles 317-322: Tempo on the Treadmill

Wednesday session on the treadmill: 6-mile tempo run, middle 4 miles at 9:05/mile pace.

Blogpost fail.

Miles 317-322: Erin 4, Treadmill 0.

Tuesday, July 26, 2011

Miles 312-316: Beating the heat

Today I happily report that, despite post-rainstorm 70% humidity, I was extremely successful in today's 5-mile easy run.

In retrospect, I probably ran a little too fast. Since I'm back to my tried and true Timex digital, I can only report that my total run time was 46:41, translating to a roughly 9:20/mile average pace. The (Sub)Plan calls for 10:30/mile pace for easy runs, and I've already amended it down to the 9:40-10:00/mile range. I'm really starting to buy into this whole holding-back concept on prescribed easy runs; I really shouldn't be happy with going faster.

But, given the weather, that I actually felt really good - like weirdly good - throughout the run, and that this week's schedule is kind of gone to pot as it is due to upcoming mini-vacation and Bix 7 run on Saturday morning, I'm going to relish that not only did I not feel like dying, I actually felt strong.

Hot and sweaty and thirsty and all around gross, but still strong.

In other news, my new running shoes came in today - Huzzah! - and though I won't start breaking them in until after we return, the simple smell of clean rubber is enough to make me smile.

More details on the new duds tomorrow; back to re-hydrating for me. 

Sunday, July 24, 2011

Miles 303-311: Hot run firsts

Today was so steamy I succeeded in pruning my fingertips with sweat.

That's right, people. By the end of the nine mile (and some change) run, I was literally bathing in my own sweat to such a degree that the whorls and arches of my fingerprints were standing in bas-relief.

Since James and I had invited Glenna and David to join us for today's run, we were not alone in our utter sweatitude.

David actually won the award, being able to tip liquid from his shoe and wring it from his shorts.

Got to love North Carolina summers.

On the whole, it was another successful long distance run, began not long after seven in the morning. It was also good conditioning for the fast approaching Bix 7 this coming Saturday. If history repeats itself it will either be sweltering, raining, or both.

After seeing how much liquid I can produce of my own, I'm really hoping for just a typical Midwestern furnace of a summer morning.

Friday, July 22, 2011

Miles 294-298 and 299-302: Banging 'em out on the treadmill

Because there is only so much that one can write about running on the treadmill in the air-conditioned gym, I'm going to use this little space of internet to celebrate crossing the Mile 300 threshold. Go me!


Also, for your viewing pleasure, a short clip from a great film, Spirit of the Marathon.



Wednesday, July 20, 2011

Miles 288.5-293: Beating the Heat

The following chart is taken from Mindy Solkin's  "Runnning in the Heat; Respect Your Body, Respect the Heat"

HEAT INDEX CHART


As yesterday at 5:55 found my home experiencing 97°F at 35% humidity, my post-work 5-mile run would have put me squarely in the 105°-110°F apparent temperature (orange) range, which Ms. Solkin describes as the range at which "heat cramps or heat exhaustion [is] likely."

Thankfully, I can't recollect suffering from either. However, I've mentioned before that I tend to hit a wall if I run in the heat, and this little blurb finally helped me understand why:

Overheating is the result of inadequate cooling; when the body cannot keep up with the demands of evaporation of water from your skin. When the body heats up internally, it starts to sweat and sends more blood to the skin where it is cooled by coming into contact with the relatively cooler skin. However, while running, your body's demand for oxygen to the muscles means less blood will flow to the skin and this is when overheating occurs. And thus begins the tug-of-war within your body, especially if you want to keep up a certain pace. Either the blood (and oxygen) goes to your muscles to keep up with the pace demands and you start to overheat because less blood is going to the skin for cooling - OR - the blood goes to the skin for cooling, but less blood goes to your working muscles meaning you'll be forced slow down. 

Obviously, I fall into the latter category.  I sweat profusely, turn a violent shade of red, and then as I begin to feel light-headed, my legs simply won't move faster than a shuffle. Which, I suppose is better than dealing with fainting spells or rapid-onset muscle spasms of the excruciating kind.

Though, it does make me feel like a bit of a wimp compared to my husband. I've struggled for a long time to try and explain exactly how I feel and how running slower isn't really a choice for me in certain temperatures.

Thankfully, John Hanc's article "The Heat is On" in the latest Runner's World came to my rescue. I am simply an inferior specimen (i.e. one who's core temperature increases more quickly than my running machine of a husband) who needs to spend some time figuring out exactly what I need to do to hydrate and cool during long runs outside.

Or, as did yesterday, I can - and should - opt to go to the air-conditioned gym.

Once again, I emerged victorious.

Miles 288.5-293: Erin 3, Treadmill 0.

Monday, July 18, 2011

Miles 280.5-288.5: Blessings and Curses

After a very lazy Saturday (think pajama-day-TV/book/movie marathon complete with Korean take-out for dinner), I woke early to a 63° Sunday morning!

(!!!!!!)

After feeding the cats just past six, I walked out onto the porch and startlingly basked in the beautiful chill of a spring morning.

Having woken early on Saturday morning to work half a day, James was less than amused by my noisy coffee-making and general prancing about; once he realized how awesome our long distance run was going to be, he perked up considerably.

The 8-mile run turned out to be every bit as lovely as I hoped. We kept right smack at a 9:45 pace for the duration and held conversation for the entirity. Yesterday's run re-energized me in the way that the first cool weather run in the fall does. To not struggle for breath against the heat and humidity and to not sweat in torrents was the sweetest gift Mother Nature could have given me yesterday.

Especially because of what happened Saturday.

You will note that I do not have any fun pictures or graphs to share with you today. It is with sadness and frustration that I report that I will be returning my Nike+ Sportwatch and retract my initial review and endorsement on purchasing.

As I have written in my return note to Nike, I maintain that the watch is fantastic - easy to wear and easy to use. However, the other half of the package (and a big reason so many people have paid $200 for this watch) is being able to store, access, and analyze the data on your computer post-run.

And there, something has gone completely wonky.

On Thursday, I noticed that my watch uploaded the data from the run, but wouldn't let me access the GPS route information. I just chalked it up to the Nike+ website always being a little buggy and didn't think anything of it. On Saturday, I noticed that the Nike Connect application wasn't registering the device, so I unplugged from and replugged it into the USB port.

Windows does not recognize your device. Please uninstall and reinstall.

Funnily enough, I had had a similar problem with a USB port with my coworker's computer. However, that error was seated in a USB issue - nothing worked on any port. But my issue was seated with the watch; James's Garmin remote antenna, however, for example, worked just fine.

(Yeah, that was especially annoying.)

I tried all of the usual steps - uninstalling/reinstalling the program and drivers, checking for any Windows updates that could have interfered, restarting the computer. No luck. Then I search on the Nike+ forum site.

Where I found 16 pages on the same issue, dating back to the launch in April.

Everyone - from people running Windows XP to Mac Air - had little trouble for the first few weeks to first few months, only to have the watch suddenly stop communicating with their computer. Particularly frustrating? The watch still will charge in the USB port, but it won't transfer the data. This runner summed it up well:


I also find it troubling that there wasn't even a whiff of these issues in the internet air when I was first researching the watch. The internet buzzed with positive reviews - nowhere does anyone report on this issue. Additionally, as the above runner says, there is zero information in their FAQs about how to deal with this challenge. I smell cover-up.

James's position on the issue? "Should've got a Garmin."

Thursday, July 14, 2011

276.5-280.5: Falling Short on Speed-work

Today's schedule called for 2 x 1 mile repeats at a 8:25/mile pace with a warm up and a cool-down mile.

But before I go into how that went down, I'm sending a shout out to my dad on his birthday.

Off the coast of Cozumel, Mexico on a dive boat, December 2005
Mike Macauley, you are everything a daughter could hope for in a father and then some. We've had so many adventures together and I'm looking forward to so many more. You've taught me that while planning has its place, so much of this life is how you live it each day and taking each moment in whatever form it may come.

While you are healthy in the general sense, you've had more than your fair share of hospitalizations for illnesses, injuries, and complications that run the gamut. Even still, you've held on to your belief that the world is for seeing and home is being with people you love.

Wishing a very happy birthday to you from many miles away.

---

My father and I have never ran together but, as a swimmer, he knows the meditative pull it has with me. I imagine that his mind wanders similarly during his many laps.

Speed-work has a meditative quality to it as well, but it takes a very different form. Intent focus on breath and form is necessary to achieve your set goals. And when your breath is all over the place because you didn't hydrate properly and your form is weak because you are sore, it's easy to not hit your marks.


See that lovely plateau roughly between miles 1-2? Should have had another one:

On the plus side, this was my first attempt at mile-repeats not on a treadmill and that I even managed to maintain a relatively steady, faster pace (not nearly fast enough) for one mile makes me happy. But it's frustrating knowing that if I were on a treadmill, I could have banged out the 2 x 1 at 8:25/mile. It would have been tough, and I would have been dying, but I would have done it.

Then again, when faced with the prospect of flying off the back of the treadmill, I don't really have a choice, do I?

Maybe I'll take myself to a track next go round.

Wednesday, July 13, 2011

Cross-Training Days: The Story of a Honey Bun

I know I had seen the packaging before, from my grocery days, in the snack isle:

Around these parts, those who find themselves with a hankering for something sweet will, as they say, run to the store, and get themselves a honey bun.


Unfortunately (or maybe fortunately), James - not I - overheard the following conversation between middle-aged men working on the machines next to him.
.....

Guy 1: What you been drinkin'?

Guy 2: Some brew. Some brew and some vodka.

Guy 1: Yeah, I been drinking some brew, too.

Guy 2: Yeah, I got a new job, so no more smokin' but I been drinkin' some brew. <rubs abdomen, pats side> I've been trying to watch what I'm doing though, trying to watch what I'm eating, you know?

Guy 1: I know.

Guy 2: Yeah, it's hard though, man. I be at work in the morning, eating a honey bun, and man, I keep eating a honey bun, and next thing I know I've lost track of how many I've eaten.

Guy 1: Ain't that the truth.

.....

Say what?!

I applaud the man for making it to the gym. Last I checked one honey bun had enough sugar and carbs to jack you up proper; I have to imagine the consumption of several would be enough to send a middle-aged man of some girth spiraling into sugar-induced food coma.

I've not yet tasted one, but something tells me if I ever aspire to run a marathon, I should plan to have someone meet me at mile 18 with one.

Cross-training: good for the body, great for the stories.

Tuesday, July 12, 2011

Miles 271.5-276.5: Ode to a Treadmill

Today was super hot. Like plastic-meltingly hot.

Definitely not run 5 easy miles weather. Not at 5:30 after work, not at 7:30 after dinner, not even right now, at 9:30, where it is currently 92°. No joke.

But I'm telling you, people, I'm keeping the faith this go round, so back to the gym I went.

The worst things about the treadmill are: 1) it's at the gym, which is equally full of wonderful, polite active people getting their endorphin fixes and gymbos (those over-inflated gym rats whose mamas never taught them it's not polite to stare) and 2) it's boring.

Thankfully, treadmill running has ceased to be painful, which was my initial challenge. And luckily, I've been fairly successful with abating the boredom with awesome mixes on my iPod. But sadly, there is nothing I can do about the gymbos.

So I ran my five miles, keeping it slow around 9:30-10:00/mile pace and somehow profusely sweating still, despite being in air conditioning.

Today's mix featured the eclectic likes of 90s post-grunge (Oleander), multi-instrumentalism (Wikipedia's word for Andrew Bird), bluegrass (The Infamous Stringdusters), and classic electric guitar (Jimmy Hendrix).

What gets your feet moving? 

Miles 271.5-276.5: Erin 2, Treadmill 0.

Monday, July 11, 2011

Miles 264.5-271.5: Long Distance Sunday

Yesterday morning James and I got up early; judging from my squinty eyes, you would think a little too early.
(Yes, I am shamelessly showing off my new watch like a freshly engaged schoolgirl. But James was also newly outfitted with his CamelBak. Running geeks, much?)

We dropped off our car at David and Glenna's house and we all headed to Raleigh to run in Umstead Park, which is quickly becoming one of my favorite spots. Why must you be 60 miles away when gas is $3.50/gallon?

With a prescription for 8 miles at an easy pace, the men headed off to run their hearts out on the Company Mill Trail while I took Glenna on a slightly less punishing route.

Slightly, being the key word.


Our average pace ended up being around 14:30, mainly owing to the final mile, which we walked. In actuality, our true average was closer to 13:30/mile. And running through the hilly (nearly 1000 feet in elevation gain - 200% more than pancake flat Goldsboro) woods in 86° weather while steam rose from the pineneedled path beneath our feet at that pace ain't too shabby for a long distance run.

And really, Sunday's run wasn't really about speed for me; it was about getting to run in a beautiful park with a good friend. A good friend who less than a year ago probably couldn't have walked the hilly seven miles we ran yesterday.


And while our husbands are equally fleet-footed, yesterday we dominated. We may have run slow, but we ran 7 miles; James and David ran balls-to-the-wall for 5.2 miles.

Miles 264.5-271.5: further proof that Sunday long-distance runs are always the best.

Saturday, July 9, 2011

Miles 260.5-264.5: Friday Freedom Run Redux

The (Sub)Plan has resurrected and revamped Friday Freedom Runs: according to the schedule, I will always be running on Fridays and the runs will always be easy runs (10:00-10:30/mile pace) of short distance (3-4 miles).

Very apropos.

The weather gods even decided to smile on me, granting a pocket of dappled sunshine in which to run outside. I put my watch and shoes and eschewed music. And I'm glad I did. As you can see, I had a hard enough time going slow without music pumped into my ears.


My goal was to run a 10:00/mile pace; while my average hit it almost on the nose, you can see from the graph that my speed was anything but consistent. My splits were 9:38, 10:09, 10:16, and 10:26, but I ran anywhere from 8:00-12:00/mile in each of those miles.

If I want to break 2 hours at Chicago, I must run just under 9:00/mile for each of the 13.1 miles. Practicing consistency and getting to the place where I can deliver this pace with as little variation as possible seems to be key in accomplishing this goal.

Miles 260.5-264.5: learning that sometimes the slowest are both the hardest and the most important.

By the way, check out Paper Bird. Or, just listen to their song below. 

Thursday, July 7, 2011

Miles 255.5-260.5: First Tempo Run

In weather related news, we are now on our second evening of rain. Even my Gmail account reflects the deluge of storms.


Today's schedule called for a 5-mile tempo run, with 3 of the miles at 8:54/mile pace.

The first time I read this schedule, I stared at the word tempo. The word recalls memories of third grade band practices where our wiry bearded music teacher beat a drumstick against a cowbell to keep time.

Tempo. Run. WTF?

After Googling "tempo run," I read the first returned result, a 1999 Running Times Magazine article. Insights gained: a tempo run aims to increase lactate threshold by forcing you to sustain a "comfortably hard" pace for 20 minutes, bookended by 15 minutes of warm up and cool down.

Second returned result, a 2007 Runner's World How-To added this physiological nugget: "During tempo runs, lactate and hydrogen ions--by-products of metabolism--are released into the muscles [...]. The ions make the muscles acidic, eventually leading to fatigue. The better trained you become, the higher you push your "threshold," meaning your muscles become better at using these byproducts. The result is less-acidic muscles (that is, muscles that haven't reached their new "threshold"), so they keep on contracting, letting you run farther and faster."

Until today, I had never attempted an actual tempo run. I had always feared that I would not be able to maintain the required pace consistently, that I would either run too fast or too slow and then compensate as the time ticked down to make up for being either grossly winded or too far behind pace.  And since (even despite recent successful encounters) my relationship with the treadmill is tenuous at best, the idea of running, as the schedule suggests, a mile to warm up, three miles at roughly 6.8 mph, and another mile to cool down all on a conveyor belt seemed ludicrous. Ludicrous, even though the treadmill would obviously force me to run at the designated speed for the training run.

I presumed my new watch would allow even me, a newbie to the tempo run, to exercise control over my pace and accomplish the goal of pushing the LT envelope without having to trod on the machine. Because of said storm, however, the treadmill won out over the watch.

Despite my nerves, it was a startling success.

I ran the first mile at a 10 minute pace, the next three at 8:35-8:50 minute pace, and the final mile back a 10 minute pace.

Miles 255.5-260.5: Erin 1, Treadmill 0.