Not Running around the World

It's been ages, I went pretty blog-silent during my last Oh so Frustrating Up and Down Marathon Training Cycle. I went into January a little excited and very nervous about putting a goal out there to run a 3:30 marathon in May. I've run four marathons, trained for a few more and figured that now was the time to ramp up my training and really focus on speed work. I used my previous training plan from Runner's World as a guide but also looked around for alternate speed workouts and calendars. Looking back I see that I went in too deep too fast and ended up "over training." After about a month and a half I came down with a wicked cold. Then my hamstring started acting up again after months of feeling fine. Finally, I woke up one morning to the dreaded 'bruise on my heel' feeling when I stepped out of bed. I scaled back, stopped cross training, went to the pool, I even took time off, missing an 18 and a not completing a 20 (ew.). It was too little too late and I ran the last month of my training full of doubts about  running my goal pace in May.
As it goes, I had to go offshore for a couple weeks at the end of April. Due to the timing I let Sugarloaf pass by and reset my sights on the Vermont City Marathon in Burlington on Memorial Day weekend. This way I could get back to land, hit it hard for a week or so and then start a slow two week taper. Honestly, I still doubted whether I would run at all.
My main concerns were;
1. My right hamstring would start to really bother me about 7 miles into any run.
2. I had developed plantar fasciitis in my left foot and it was starting to hurt all the time.
3. I wasn't sure if I had lost too much strength and stamina when I scaled back after getting sick.
As the week got closer I had pretty much decided not to run. I looked up the rules for a deferral or refund on the entry fee and found you could only request a deferral over a month before the race. (Which seems pretty silly to me.) A few people and articles were pointing out that continuing to run on a foot with PF could lead to long term damage. I felt that I had probably already passed that point and that I would have to take a considerable amount of time away from running in order to fix it. I also knew that if I didn't run a race I would feel like I hadn't run a full training program and I would take some time off, possibly my foot would feel a little better, and then I would jump back into training somewhere in the middle and push for a summer race, probably hurting myself more. I figured I could either stop running now or run the race and stop afterwards, the damage was already done. I needed an end to the training I had been doing since January. Call it stubborn but I wanted some form of closure. I had had an emotional, frustrating, long few months and I needed a race to finish it.
In the end I ran the race. Since then I haven't run a step and my foot still hurts. Stand by for the race recap.  

Winter!

Happy winter!

I know, I know. I’m the least consistent blogger ever. But with longer runs come more time to think of things to write about. I’ve been running and swimming and biking when I can. It’s dark and cold and all of that and like everyone else, it takes a toll on my training and apparently on my writing. But here’s my first post in 2016

Yesterday I got out for a long run before the wind and snow really picked up and fell down, respectively. I had made plans to meet up with one of the women from a local running group and as I lay in bed on Friday night I flashed back to last year on this weekend. It was the first time I ran with Narragansett Running Association and was my very worst long run ever. I was pretty anxious about a repeat performance. I figured it couldn’t be as bad as last year and if it was I could bail early, as we were meeting another member who was only running 12. We met at the parking lot at Narragansett Beach and decided to run north and upwind first. Route 1A runs north/south and isn’t very busy that time of day/this time of year. We ran out for 6 and turned around and enjoyed the tailwind back to the beach. Mary jumped in her car to get ready for her daughters manicure birthday party and Michelle and I carried on south for the remaining 5 miles. We turned around into a strengthening headwind and made it back to the beach where the wind was blowing onshore at 25+ knots and the snow was just starting to fall. It was a really fun run with two new people who encouraged me to stick with speed training and keep trying to qualify for Boston.

The rest of Saturday was spent holed up at a friend’s house in a post run haze. The snow was coming down all day. Though it wasn’t the Storm of the Century, Snowmageddon or even a blizzard, it was a good winter storm to ease into the season of winter storms. It hit hard and fast, dropping about a foot in just about 12 hours and it hit on a Saturday morning so it didn’t disrupt commutes or schedules all that much. It was also followed with a sunny, blue sky day.  Rhode Island is definitely not New Hampshire when it comes to snow removal. (I have yet to see a single plow guy interviewed on the 6 o’clock news here!) Having Saturday night and Sunday morning to clear the roads made them ok to drive on, impossible to bike on and just fine to run on. Sundays are supposed to be bike and hike days, group bike ride and Laser Frostbite sailing. Since the roads were not clear enough to ride on I set up my new stationary bike trainer and had a ride inside. I did an hour of interval training with a Motion Traxx workout. Gatorade teamed up with Motion Traxx a few years ago and released some free workout downloads before Apps were all the rage. Now there is a great Motion Traxx app that is loaded with workouts for when you just can’t be asked to motivate yourself, i.e. on the treadmill or stationary bike. (There are elliptical workouts on there too but I just can’t figure out why anyone wants to use an elliptical). Go download the App, it’s great for working out indoors.

Rhode Island is not New Hampshire and Middletown is not Newport when it comes to clearing sidewalks...

As for sailing, I figured it would take awhile to shovel out the boats so I headed down to Fort Adams early with my shovel at the ready. Sign number 1 you shouldn’t be going sailing is that you have to take along a shovel. Sign number 2 you shouldn’t be going sailing is the windspeed and temperature are the same. In today’s case, 25* and 25knots. I struggle to hold down a full rigged Laser in 20+ but the forecast had the breeze dropping off after noon. We dutifully met and shoveled out the boats and waited for the wind to drop. By noon it was still gusting to 30 so they called it off. (I have a feeling a 3pm kick off for the Patriots swayed a few of the votes.)

Though I was disappointed, mostly because I had already struggled into my wetsuit, I was pretty happy to have a chance to run on such a nice day. All of the articles and books say that recovery runs are as important as training runs. I have a hard time going out and not pushing so it was nice to have a wide open afternoon to sloooww dooowwnn. A great way to make myself slow down is to run a new route and take my camera along for the run. It forces me to look around and see my own back yard with new eyes. This area really is beautiful and the fresh snow made it extra special today.

I wrote this while eating some recovery oatmeal and am headed down to watch some *cough Professional Athletes cough* and have a recovery beer. Happy weekend and don’t let the snow scare you, get out there. There is no bad weather, just the wrong outfit.

Reasons to Run

Nature has done one heck of a job with Fall in New England this year. The colors, the mild temperatures and lack of hurricanes and Nor’easters have kept me running, biking and grinning from ear to ear! As excited as I am for ski season, I am very happy for the extended Indian summer we have been given. As the days have gotten shorter, after work R&R (Runs and Rides) have moved to sunrise R&R in order to avoid getting run over in the dark. This fall has been more about getting out and enjoying it than anything else. I have met up with friends to run or ride and, as my roommate pointed out, managed to resist the urge to drop them when I got antsy! More about group training later but for now let’s talk about reasons to run. (or ride, or hike, or whatever, just get out there!)

Over the last year I trained for two marathons and though I didn’t end up running one in the spring and opted for the half this fall, I’m taking a little break from structured running. Don’t get me wrong, I’m still out the door at stupid o’clock on most mornings, I’m just heading out without a plan or workout in mind. I love a solid training schedule and structured workouts but it’s important to get back to running for fun, because that’s the root of it. Races, miles, PRs, splits and paces are all key but running is the thing.

People always ask, “why do you run so much?” I don’t have a good go to reply, especially for people that aren’t runners so during each run over the past month or so I have chosen a reason for running that day. The list is on going but I have a pretty good start;

1. Because today I had the Cliff walk all to myself!

After a tourist packed summer that’s pretty great!

2. Because it’s a reasonable excuse to wear neon.

            Safety first.

3. Because hill repeats is the best workout you can get when you only have 15 minutes!

            Sneaky workouts are exciting!

4. Because I’m in Bermuda and the other crew haven’t done the beach loop.

5. Because the track is empty early in the morning.

6. Because the sunsets have been epic and I don’t want to miss one.

            they never get old…

7. Because my new shoes finally arrived!

           

8. Because it’s November 12 and it’s still 50 degrees outside.

           

9. Because you can’t bike in the rain but you can run anytime!

10. Because I moved into a new apartment and I have a new local loop to explore.

So what’s your reason? Put on a reflective vest and some long tights and get out there this weekend.

Ocean State Rhode Race 1/2 Marathon and Jamestown Classic Gran Fondo

It's October! I haven't posted in awhile because this summer was so hot and humid that I was too sweaty to type! I don't know why it hit me so hard, I've trained for marathons in the Caribbean after all, but the humidity here in Rhode Island was a struggle for me this summer. There were times that I seriously doubted my ability to hydrate and rehydrate after relatively short distances. Needless to say I am very happy with the arrival of fall and all that comes with it! The changing season brings a new energy to running and training. I don't know if it's the need for long sleeves, the great excuse to wear neon, or the Facebook feed full of marathon news, I just know that I get a bounce in my step every year around this time.

A few months ago I decided to curb my training towards pushing my half marathon pace, instead of going for another full. I have never been a particularly fast runner and finally decided to get out of my comfort zone and see what happens with more focus on speed and tempo training.

My brother in law signed up for the Rhode Island Triple Crown half marathon series this summer and the Narragansett race was the last in the series. I was out of town for the Jamestown Half so I didn't qualify for the Triple Crown but wanted to run Narragansett with him. Sunday morning arrived with perfect weather for a run. The course was windy and up and down, which is my favorite type of course, there's always something to focus on and I never get bored. For all the little ups there was a good down and there were plenty of turns to keep me entertained. The pack was small, just over 450 runners, and the front group was just my style. I had a goal time of 1:38, knowing that holding onto a 7:30 pace for that distance was going to be uncomfortable but hopefully doable. From the start I had a pair of leggy guys behind me that I wanted to stay in front of. We did some leap frogging and I put some distance on them when one of them stopped for the Porto at mile 7. (Hey, when you gotta go, you gotta go). As I approached mile 10 they caught back up and we exchanged the running equivalent to a passive aggressive high five.

Me- "Oh, you're back."
Them- "Yea we are, you're motivating the shit out of us."
Me- "Yea, ditto, but I think I'm about to get passed!"
Them-"Keep it up, we'll see you at the end."

They took off and I churned through the next couple of miles trying to push negative thoughts out of my head and fatigue out of my legs.
Inner dialog went something like this;
Challenge to overtake people in front. Focus on passing one at a time. Focus on the girl. Ok, not catching that girl, passed another one though. Breath. 25 Mile marker for the marathon, that's 1 and a bit for me, go. 1 to go, push. There's always more left. PUSH. Hey! The fam! Finish strong.

I glanced up at the finish clock as I approached the finish and for a quick oxygen deprived moment I couldn't figure out what it said. 13.820? huh? It wasn't until after I crossed and got through the tent did I process what the clock said. My watch was set to pace and distance, not elapsed time. I finished in 1:38:17 and it felt pretty good. And by pretty good I mean uncomfortable and hard the whole way, just what I wanted.

My brother in law finished, completed his Triple Crown and knocked 10+ minutes off his previous time!

This morning was the 40th Annual Jamestown Classic Bike Race and Gran Fondo. One lap around Conanicut Island, 19 miles. It was my first bike race in a big crowd. Being a runner and just a little stubborn I struggled with the concept of not riding my hardest the whole time. The fast pack pulled away very quickly and I ended up with some stragglers in the second group. I picked up a girl happy to have a free ride around mile 4 and carried her for longer than I was psyched about. We broke apart and I pushed the rest of the ride with two very tall men in orange jerseys. It's completely foreign to me to allow someone else to work hard and push past them at the end. I knew that I should slow down and hang on someone's hip but couldn't figure out how to do it, especially with my pride in the way! I'm sure I worked a hell of a lot harder but beat both guys at the end, and the girl from the beginning of the ride. I finished in 57 minutes and a new game to learn!

All in all it was a beautiful fall weekend and now it is time to enjoy one of the other perks of fall, Pumpkin Beer!!

Just two tens...

I spent the first part of this week up in Maine. I am incredibly lucky that my grandparents got tired of traveling around at the Army’s whim and bought an old inn in Five Islands, Maine in the late ‘60’s at which to spend their summers. The harbor is full of lobster boats and the early hours of the morning are filled with gulls calling and diesels coughing, both looking for today’s catch. At 5:45 this morning I woke up to the sun streaming into my eyes and the gulls cackling in my ears. I knew I needed to get out early in order to run a few hours before the hot, humid weather that has been unrelenting this summer made it unbearable, so I crawled out of bed. Armed with my fancy fuel belt full of water and a couple sticky Chomps I headed out the door.  Route 127 is a winding, rolling coastal route with little to no shoulder that runs out along Georgetown Island to the Route 1 bridge in Bath. It rolls up and down past the various harbors, bays and inlets that connect the Sheepscot and Kennebunk River. It is a beautiful place to run.

The first 10 miles rolled along with little traffic and a pretty good pace. Ten miles is my favorite distance to run and to get through today I kept repeating, “It’s just two tens…” but it’s not really. Just like the halfway point in a marathon or any long distance isn’t really half way. As the miles behind you increase, the remaining miles get exponentially harder. Two tens would be fantastic if they didn’t follow each other. The second ten miles is always going to include the fatigue and strain from the first ten. We train in order to build the muscle strength and memory required to get through the fatigue and on to the finish. Every middle distance, midweek run is building towards a more solid long run and the ability to finish a distance not previously run. Increasing what we run increases what we have the ability to run. Last week everything hurt at 13, this week it was 15. Endurance, like anything, needs to be built up slowly.

After running my Father asked me to take the little boat that I learned to sail on around to the boat ramp to haul it out. Though it’s not more than 10 miles to the boat ramp the trip around runs through some pretty strong tidal rips and narrow bays. I always remember a particularly bad trip from when I was very young and we were sailing the boat around. We must have timed the tide wrong and not checked the weather because when we rounded the corner for halfway we sailed straight into a building southerly and ebbing tide that prevented us from making any windward progress. My father was a pretty new sailor and the weather was more than we had seen up to that point. Thinking back now we did everything wrong. Our experience with the boat and sailing was limited. They say there are few things more dangerous than a sailor that knows a little! Like running, we get better at things the more we do them. Experience is key. Just like runners need to build muscle memory, sailors need to build tiller time.  Mistakes are the best teachers. Heading out the door without enough water (for a run) or without checking the tide (in sailing) can have a massive effect on the outcome of the day.

Taking the boat around to the launch this time seemed like a walk in the park. A few years, plenty of experiences and just a few mistakes have made me into a boat captain with 80,000+ sea miles. As I rounded the corner with a full running behind me I watched a small sail boat tacking it’s way out of Robinhood Marine. They were not making any forward progress, the tide was against them and the wind was light. It reminded me that there are always going to be people who are just starting out. Starting to run starts with a few steps, starting to sail starts with a few frustrating days on the water. But what’s important is that we keep moving forward. In the case of trying to make way against an incoming tide, however, move backwards, go back to the dock and wait it out!

A 20 miler is never easy. It gets less painful with proper training and gradual increase of miles. No matter what your long distance is right now, it’s probably going to hurt because it is more than you have done before. Amazingly, though, our muscles adapt and get stronger.  Human physiology proves that we are made for running. We sweat instead of pant and we have lots of sweat glands, more than we would need otherwise. Our joints and limbs can take more impact and shock than required for a species that just walks. The body is a pretty incredible thing and though nothing in my body felt incredible for a day or so after the run, it will be stronger next time. 

So go a little further than usual this weekend and take in the view as you do!

Fuel belts and a Boat Full of Girls

So I bought a fuel belt. I avoided this moment for as long as I could. Fuel belts look uncomfortable and just ridiculous. In order to avoid the ultimate running geek purchase I bought a hand held 8oz water bottle and ran with that, refilling it when I could. Then I bought another one and ran with two. I planned my long runs around public restrooms and water fountains. Finally, after being thirsty for a 15 on a pretty average weather day (not too hot, not too cold) I decided that it was time. Thankfully a trip up to Burlington and the Outdoor Gear Exchange was well timed and I found one on the 'I thought I was going to become a distance runner but then I realized it was really hard and gave up and bought a SUP' rack. I tried it out on a hot and humid Tuesday last week. The humidity has been brutal the past couple weeks. My mileability lessened with each passing one. Intending to go out for 10 I ended up with a very sweaty 7 and appreciated having plenty of water to get me through. It wasn't too uncomfortable, surprisingly, but I still looked pretty silly. 

I gave it the ol Sunday morning long run test this morning and it proved pretty essential in a 17 mile out and back. I ran my usual long route from Kelley's house to the beaches and back. Starting from Portsmouth in the morning is great. The first two miles of any run from here winds through a farm and down across a gully that has a secret path to the beach.The route runs along the Sakonnet and to the Middletown beaches. It is off the main road and so far away from the chaos of Newport in the summer. On the way home I run down Wapping Road and between Rocky's Orchard and Glen road I feel like I'm getting a wapping! It just keeps going.....and everything hurts and I'm dying.... but then I turn back onto the dirt road and through the farm once more and I'm back! A hard finish to 17 that probably should have been 20. Marathon in October?? 

As for Sailing:

I sailed on this new boat/work of art in Martha's Vineyard last week. Funky stuff designed by Frank Gehry. We raced in Edgartown Yacht Club Race week which was a pretty small event. The RC insisted on starting us early each day and we sailed short windward leewards in light, shifting breeze. The boat is heavy and feels heavy especially in light air. The last day was a Round the Island race with 12-15knots of wind. We managed to put up most of our sails and had a great sail around the course! 

The next weekend I made my way to Camden for the Annual Girls Team race on Sapheadra. This year we allowed one male to join the crew, Sharkbait, the boat cat. We competed in the Camden to Brooklin Feeder race and the Eggemoggin Reach Regatta on Saturday. The weather was fantastic both days with no fog and wind from 10-20 knots. It's a great race with a wonderful crew of amazing women. It is one of my favorite weekends of the year! 

                                      

Early run in Camden before the Eggemoggin Reach Regatta

Sailing Sapheadra in Brooklin

Track Tuesdays

After a pretty relaxed spring of running what and when I wanted it's finally time to get back into it. The Bristol Half was a good kick in the butt to get started. I'm trying to turn Tuesday into Track day because alliteration makes for good blog titles if nothing else. The Gaudet Middle school is a couple miles from the house and who doesn't like seeing their name on a huge sign as they pass through intervals? (Even though they use a soft T here in RI, Gaud-ehh). I started last Tuesday with a 400 ladder (4, 6, 8, 12, 16, 12, 8, 6, 4) and put in 5X1000 yesterday. Track Thursday also has a nice ring to it if you're too tired on Tuesday morning...

As for distance, I covered 15 miles on Saturday after the half and took last week off to discover the thrills of road biking. I'm loosely basing my distances on a potential full on October 11. It is crazy to think that I'm in the middle of a 16 week program for October! Where did summer go? The fight between the Newport Marathon and the RI Rhode Runner Marathon continues and they have scheduled both for the same day in the fall. Do we really have that many runners in this little state?

In more exciting news downtown Newport has a running store! It's not great and they only carry Brooks, New Balance, Asics and a hand full of Run NPT t-shirts but it's exciting none the less.

Have a great weekend! Get out there, drink water, hit the pavement and then hit the beach!