Pre-Packing

I invented that term but since I am so nice I will let you use it, for free, in the future.

Pre-packing is what I call putting stuff you want to pack in a suitcase in a pile until you get enough energy to go up into the attic to retrieve your suitcase.

But in more practical terms it’s also a good way to make sure you have everything you need for your trip.

Right now my pile consists of:

  • Race clothes (singlet, shorts, sports bra, socks, and hat)
  • Swimsuit
  • Sunblock

You can see I have my priorities in order for this trip.

Later today I know I will add the following:

  • Body Glide
  • Gu
  • The Stick
  • Sunglasses
  • Additional running clothes for my shakeout run
  • Small first aid kit
  • flip-flops
  • Post-race change of clothes
  • Compression sleeves

Of course I will add things like clothes and of course my Garmin and running shoes. But I always forget something even when I do make these detailed lists. Last year, I miraculously got everything packed but decided not to check my luggage. Well, that was the one time TSA decided my sunblock and Gatorade pre-race fuel were evil. Of course I forgot to buy sunblock on my first day in Miami and got a bit too much sun. I’m checking my bag this year.

Speaking of my Garmin, it has been acting up for some time now. It often takes several minutes and tries to sync with my computer and just recently over the past couple of weeks it has not been holding a charge for much longer than 2.5 hours. According to the Garmin support folks it needs to be replaced and this saddens me. I’ve had my 305 since 2009 and we have been through so much. I even named my 305 Brooke, after a really hot waitress in Napa. That’s how close my Garmin and I are. For 79 bucks I can get it exchanged but right now I need my current 305 to get me through my Miami. If I time it right I should make it just fine but it’s good thing I’m not running the full marathon.

As the week the moves on I am also weather watching. Nothing looks out of the ordinary for Miami, but here in New York there is a chance for snow on Friday, the day I leave for Miami. I swear, if Mother Nature screws with my trip I will not be happy.

But for now I’m staying relaxed and am pondering things to add to that pre-packing pile.

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One More Week

Whew, I’m in the final week before the Miami. I’m always amazed at how far away these things seem when you first start the training and then all of a sudden race week is here.

Argyle socks make you run faster. (c) Stacey Cooper

Argyle socks make you run faster. (c) Stacey Cooper

Overall though I felt I ran pretty consistently pace-wise and I did have a couple of miles with some negative splits but don’t worry, overall I kept up my reign as the queen on the positive split.

I’m now in race week running mode with a bunch of nice and easy three mile runs through out the week with one five miler thrown in just for fun. I need to make sure that I get these runs in as I always run better when I have been running consistently during the week.

I’m still hoping for hitting my PR but the past couple of weeks have been real tough on my running. I’m counting on the nice change of scenery and warm weather to give me a bit of a boost.

Speaking of weather, there is a chance of a light wintery mix on Friday when I’m flying out of here. Not what I want to hear.

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NYCRuns Central Park 10 Miler

Because of that pesky calf injury I haven’t been running as consistently as I would have liked. With Miami two weeks away it was starting to worry me a bit.

This week was my peak week in training and I can happily report that I was able to indeed make this my peak week capping it off with a 13 mile long run today, 10 of which were a part of the NYCRuns Inaugural Central Park 10 Miler.

If you race in the New York City area you know this is a rare race distance. NYRR only has the one in the Bronx and that was new this past year and the Prospect Park Track Club sponsors one every February.

Today I felt the lack of consistency in my running during my last mile of the race. I was an idiot. I said I wasn’t racing it but I ran my first mile in 10:28. Things just got slower from there on. The good thing is that for the first half of the race I was running at my half marathon goal pace.

It was great to get the rolling hills of Central Park as part of this long run so I really got to test my calf while pushing up the hills and I can happily say that my calf didn’t bother me at all. That is a nice confidence booster going into this final week of training with speed work and the such.

The race was really nice with the smaller field and the awesome hot chocolate at the finish — the perfect recovery drink for a long run in winter. But seriously, thank you for the warmish temps in January.

Oh, and I should mention that I got a PR today by a whole two minutes. I will thank that 10:28 first mile for that.

Now I turn my complete focus on Miami. I will be in my happy zone weather-wise and look forward to running on the course again. I need this warm weather and sun and women wearing just sports bras and booty shorts.

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Just Plain Old Slow

Yes, I am a slow runner. We know that but what I have also known is that I also tend be a slow healer. I learned this as fact when 12 years ago my doctor flat out told me, “You’re just a slow healer.”

It’s really hard to patient when this healing stuff is going on. I had the quad issue while training for the  marathon and it took about a month for it to finally feel better even after a week of complete rest. Now this training cycle it has been my left calf, also about a month into it and a full week of rest.

I’ve been doing the RICE thing, Tiger Balming, Bio Freezing, KT Taping, and compression sleeving. Some days it would feel fine and others just painful. I got through the Joe K 10k, which I was worried about with all those hills. I wore my compression sleeve and I got through it.

This morning it seems to suddenly be healed. No pain while running and no tightness afterwards. This is how things go for me. Lingering pain and then nothing. Sort of like the  muscle just gets tired of being the drama queen and wants to move onto something else.

I’m not complaining, it gives me peace of mind as I enter my high mileage week of training. I’ll still treat the calf with some extra TLC but I know I won’t have to worry.

As I say that I’m knocking on some very nice cherry wood, although it’s slightly rotted. I hope that doesn’t jinx me.

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Joe K 10k

I don’t like winter and running in the winter is not one of my favorite things in the world, although I am learning to appreciate it.

When I first started running my introduction to winter running was the Joe Kleinerman 10k and Ted Corbitt 15k. Both are always in winter and almost always seem to fall on some of New York City’s coldest days. When I first did these races the temperatures were in the 20s with a wind chills in the teens. I remember my friend and I wondering why we chose an outdoor sport, after all there are plenty of indoor sports where they have things like heat. They even have indoor swimming pools.

But alas, I stuck with running and my attachment to both the Joe K 10k and Teddy C 15k. I consider Joe and Ted to be close friends although they are both dead and I never knew them. You have to like these guys to run in cold weather.

I rocked Teddy’s race in December but felt as though I just made it for Joe. I will blame that on the holidays and not running as consistently as I would have hoped. While it was on the cold side it certainly wasn’t as cold in previous years but I was chilled at the start and just couldn’t get warm enough. I was worried about my calf, my toes were numb, and my fingers were just about numb.

After the first half mile I had the funky sensation in my fingers and toes when you can feel the circulation returning to them and dealt with that discomfort for the next half mile. Then I started to get warm and took off the layers. The one thing that never does well in the cool weather are my sore muscles.

I’m always aware that I have an IT Band when it is cold out. It really feels like it’s flapping in the wind. I know that’s odd but that’s how it feels. It doesn’t hurt, it just feels like it’s flapping around in there.

So this one was a somewhat slower 10k and my pace wasn’t near my half marathon goal pace. But I survived it and I fully believe that we need to have one of those races/runs during a training cycle. If you’re in the right frame of mind they can help you refocus and fine tune the rest of your training. Of course, as we all know when you’re not in the right frame of mind it just sucks and the world is going to come to end. It worse than the Mayan Apocalypse.

So it’s time to narrow my focus and make sure I run consistently for these next few weeks before Miami. My goal pace is still very much alive and I know I can accomplish that goal if stay on track.

Joe and Teddy would like that.

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Peace Out 2012

Big picture-wise, I am happy to see 2012 in the rear view mirror.

My mother spent 10 months of 2012 either in a hospital or nursing home/rehab facility. That translated to me spending all but four days with her in those facilities. I need a vacation — desperately.

Aside from my need for some time away from illness and hospitals I can honestly say that some good things really did happen in 2012.

Yes, there is that knowledge about not taking anything for granted, counting your blessings, and letting the people you love in your life know that you love them. But there were some good things and these things only happened because of my mother’s illness.

I got to meet some of the most incredibly wonderful people, people I would not have met if my mother were healthy. The doctors, nurses, and techs who took care of her are amazing people and many times they took care of me just as much as they cared for her.

5:00 am became a time of day that I greeted on a regular basis by going out for a run. Since I was visiting my mother in the hospital every evening my running schedule had to change and that meant heading out before work. It wasn’t easy, in fact early on 5:00 am won our morning battles by forcing me to turn off the alarm and roll over in bed. But I eventually came around and appreciate those morning runs. There are four other people out there with me every morning. Yes, it’s dark in the winter but it is incredibly peaceful and now I know what all those morning runners mean about it being a great way to start your day.

This early morning running also helped me to run more consistently. It was easier to blow off a run in the evening but knowing 5:00 am would be my only shot I got out there more often.  I only had an hour to run so that meant that I would have to focus on what each run would be. Some days they would be easy recovery runs and others they would turn into tempo or speed work. I became I better runner and my recent improved pace shows that.

I also managed to train for a marathon during my mother’s illness. My last 20 mile long run was on the weekend before she came home. In a way she had very good timing. But alas, that was the marathon that was not to be. It took me a while to get over the cancellation of the NYC Marathon, but again it helped me improve as a runner. The marathon always teaches you something, apparently this is true even if that marathon gets cancelled.

I didn’t hit my goal of 1150 miles for the year. In fact, I missed it by 300 miles. See above about only getting to run for one hour every morning, plus me being slow and all. In 2011, I ran a total of 1120 miles so the additional 30 would not have been far-fetched based on the races I had planned to run.

I got to Miami to run the half marathon last year and had a great time. That race didn’t turn out as planned but it was a great weekend. I’m planning to go back again this year, see above about needing a vacation. But now I’m trying to hunt down people who would actually like to see me get that time off that I deserve and help take care of my mother during this time. I can’t be the one shouldering that burden all the time.

While the challenges I faced in 2012 gave me some more gray hair there was some good but I am happy to see it go. Here’s hoping that 2013 has more good that doesn’t come from something bad.

 

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Half Way There

I’m at the half way point of my training for the Miami Half Marathon and things are looking pretty good.

So far I have really enjoyed the Runner’s World Challenge training plan. I haven’t done much with the message board support group but do plan on checking out to see if anyone else is training for Miami.

The running aspect of the plan the exact change of pace that I have been looking for. I like the speed work portions of the plan and I enjoy how the long runs balance out.

This week also happens to be my step down week which couldn’t have come at the right time. This easy, low mileage week has given me the chance to get some extra rest for more sore left calf. I’ve got a nice five mile long run tomorrow.

I was finally able to locate the knot with good old fashioned plastic massager and that has made all the difference in the world. I also have to remember to shorted my stride a little bit as a run up hills as it most often hurts when I stretch it out as I run up the hill.

Thankfully, the Miami course isn’t really hilly, even though last year’s female winner said it was. I only remember the slight up hill near the start as we entered the MacArthur Causeway and maybe one or two smaller “hills” along the course. Miami is pretty flat and that makes me happy.

Next week, we get serious with 10, 11, 13, and 11 miles each weekend until the half. This will be the first half marathon where I don’t have a 14 mile long run so I am really interested to see how this goes. But my pace has been steadily improving and I feel pretty strong when I’m out there running. That is exactly where you should be at the half way point.

 

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Last Minute Gift Ideas

One thing I enjoy most about the holidays is the fact that I get some extra days off and can get some longer runs in. Another one is the hope that Santa might leave a few running related accessories under the tree.

If you have a runner in your life it’s these little every day accessories that can make any run that much better.

Not that I’m pimping myself, well maybe a little, but I do have a little Amazon Store that features many running accessories that your runner will enjoy. I have used every single item in the store and I can highly recommend each and every one, otherwise it would not have made the list.

Even better, most of the items (the last time I checked), are available through Amazon Prime so you can get your stuff in two days for free if you are a member.

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Mucho Pantalones

I do not like winter. I grew up in the desert where winter lasted two months and the temperature rarely went below 30 degrees. Give me 110 degree weather any day!

Shortly after I started running again I had signed up for the Joe Kleinerman 10k in Central Park, my first winter race. It was fucking cold and I remember joking with a friend that we had to choose an outdoor sport instead of something indoors with heat.

Until this year, my winter running has been limited. Sure I run in plenty of races and ran every weekend with maybe a run in the evening. They were limited and never very far. Even last year when I was training for the Miami Half Marathon I didn’t run that much and mostly focused on my weekend long run.

Because of this I never focused too much on buying a lot winter running gear. I had enough to get me through the weekend. If I wanted to run more, I quickly found that I didn’t have any clean running tights. Like that Progressive Insurance commercial, I was often left standing there saying, “No mas pantalones.” This meant no running.

But now that I am up at 5:00 am four days a week to go running I had to remedy the pantalones situation. Sorry, I just cannot re-wear my running tights for multiple days in a row. I just can’t.

Roughly around this time, I was gifted two pairs of running tights and gifted a pair of the wrong size to someone else. We’ll refer to that as The Great Pantalones Exchange after the God’s Love We Deliver race. Then game Black Friday. While others were battling the crowds to Christmas deals I was all comfy on my warm sofa buying running tights for 70 percent off. Yup I bought two pairs for a total of 40 bucks. They have quickly become my favorite tights.

I also bought a few winter running pull-overs that have made me very happy. While the running tights are black I do have to ask why women’s running clothes always have to be pink or purple and look so damn feminine? But that’s a post for another day.

Right now, all I know is that I have mucho pantalones to try my best to enjoy this winter weather.

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The PR Hat Trick

Somehow, I managed to get a PR during today’s NYRR Ted Corbitt 15k in Central Park. This makes three races in a row with a PR. I had hoped I would get this PR but I wasn’t sure it would happen. Sometimes I need to stop thinking and just go with the flow.

For the past couple of weeks my left calf has been bothering me. I can’t tell if the muscle has knotted up but it’s sore, hurts to stretch it, and at it’s most painful sore to the touch. I have been stim treatment, foam rolling, sticking it, easy stretching, and ice with the occasional ibuprofen. I even rested it for a week.

Since my scheduled long run for this weekend was nine miles or a 10k with some miles at half marathon race pace I thought I would split it up a bit. But as I was going to bag check my calf started to make itself known. Excellent timing, calf.

Not wanting to make it worse I readjusted my plan a bit, in particular how to attack the hills, so that I could at least get this long run in.

One of the hard things I’ve had with this newfound speed is trying to figure out how to approach a longer distance race. I now know I can run a 5k or 4 mile race with an average pace somewhere in the high 10 minute range. But how would this translate to a 15k? One way to find out.

So, with a revised strategy for the hills I took off and the calf felt tight but thankfully it started to warm up and feel better in the first mile. The first challenge was going up Cat Hill. My new strategy was to take shorter strides because my calf hurts the most when going up hill and stretching the calf out fully on a long stride.

After getting up and over the hill pain free I was then able to take advantage of my speed a bit. I love that I can run faster and feel comfortable doing it. No huffing and buffing thank you very much!

Things were going along nicely until I got the five mile mark when my calf said, “WTF are we doing out here?” But at five miles we were going to finish. Suck it up calf. My pace did slow down a bit and my original hopes of getting a huge PR were dwindling.  I kept looking at my Garmin and doing math, it would be close. Then I would remind myself to get some PT this week. This is how that entire mile went.

I decided to walk up the upper half of Cat Hill on our second loop to make sure the calf would make it through the rolling hills of the west side. I don’t regret that one bit. At the time I thought it would kill my chances at the PR but the calf started to feel better, bot awesomely better, but enough so where I could but some speed on.

As I approached the seven mile marker, my quick math told me my PR would be close but I had to push when I could and I knew that I would have to do this on the downhill segments. Thank you, west side of Central Park.

So yes, as I said right off I got that PR and I got it by three minutes. I was hoping for 10 minutes when everything was feeling great so I will happily take this one.  My average pace was 12:02 the exact same pace that I got my Half Marathon PR. That makes me excited.

If I ran this race on the hills of Central Park with a bum calf, this puts me in good shape for working towards that PR in Miami at the end of January. I am incredibly excited right now.

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