Three in a Row?

Somehow, over the past three days, I have managed to string together three really, surprisingly good runs. Not the fastest ever, but I felt strong and satisfied each time. I don't know what's happening, or how long it will last, but I'm really happy.

Saturday I did my regularly scheduled long run, which ended up being just seven miles. I had planned to go eight, but I was feeling strong and steady and decided at 6 to finish at seven with a faster last mile. Finish wanting more, I guess. Sunday's run turned into a five mile tempo. The middle three miles weren't blazingly fast by any stretch, but they were fast enough to feel hard and I was strong enough to keep going. And while I tried to recover in the fifth mile, I opened it up the last quarter and felt great.

We're back to summer schedules this week, so while my older son was at basketball camp, my little guy and I took to the Outer Harbor's bike path for the first stroller run of the year. It was a beautifully sunny morning, high sixties with little wind. I'll admit the path away from the waterfront was sunny and warm, and half of our route today was covered in goose poop (my son thought that was the best part). But after a slow warmup mile to get the legs and arms and brain used to pushing the stroller, the next three miles were under eight-minute pace. Which isn't setting any world records, I know. But it was faster than I thought it would be considering my relative lack of fitness, currently, and lack of stroller-running practice.  We covered a nice little four mile out-and-back, and I'm sure I'll be doing more of this in the coming weeks. I'll bring my older son along on his bike; truth be told I wish my little guy could keep up on his training-wheeled bike, but for now the stroller will have to do.

The cost of this photo was a no-time-limit visit to the new playground.

So, after three days of strong, solid running, I feel like I might be back on the path to where I want to be. I haven't been able to string together two solid runs in a row since way back in marathon training. For now, I'm happy with how it's going. 

The reward.

Race Recap: Niagara Ultra Series (Half Marathon)

Living in Buffalo, NY, we are able to jump in on some cool across-the-border Canadian races. Back in March I ran the Around the Bay 30K in Hamilton, Ontario with my best friend, Mo. It boasts that it's "Older than Boston", a fact which is weirdly emblazoned on the back of the race shirts. It was, however, a pretty good marathon tune-up. But that's not the race we're discussing today.

Last weekend I ran the half-marathon distance in the Niagara Ultra series. Coincidentally I'd heard of this race from a flyer (and enthusiastic club member) at the ATB30K expo. Runners could choose from the 10K, half marathon, full marathon or ultra marathon (50K) distances. I wisely went with the half, and decided to use it as a training run.

The race starts in Niagara-on-the-Lake, in a park, on grass, behind Kinsman Hall. This is also where runners pick up their race packets and (actually pretty nice) hooded sweatshirts. The races had half hour staggered starts, with the ultra runners going out at 7AM, marathon at 7:30, half-marathon at 8 and the 10K at 8:30.

At packet pickup. The Queen bestows her good luck.

A personal note here: these bathrooms (shown below, and called "washrooms" in Canadian) were a literal GODSEND. The race started at 8AM, but since I had to drive 40 minutes and deal with an international border crossing, I drank my breakfast and coffee in the car. By the time I got to packet pick-up, things were, um, starting to happen, gastro-intestinally. The doors to these washrooms were locked when I parked my car near them, so I decided to take my chances with the ports-potties near packet pickup. However after I got my number and sweatshirt, the line for the porta-potties had approximately sixty people in it, for the eight porta-potties available. I was beyond distressed. So, I made my way back to my car to drop off my gear and, lo and behold, the washroom door was WIDE OPEN. Lord have mercy, I think I was the first person to befoul use the facilities that morning. It was a pure heaven that only an early-morning runner can know.

OMG this was HEAVEN.

This race is pretty low-key, considering its distances. An example? As we lined up to start, the race director gave us some instructions and notes on the course ("Don't all jam up the start chute; no one's going to win the race in the first 50 meters."), said, "Ready, set go!" and we were off. The course is almost entirely on a bike path that runs along the Niagara River and Gorge. The full and ultra marathon distances take runners all the way to Niagara Falls, but the half and 10K turnarounds are way before that. The course is mostly flat, with some gentle rolling hills along the way. The "hills" are really like transitions from one part of the path to another. The path also runs in front of some gorgeous homes along the Niagara Parkway.

Overall this race, which is an out-and-back, has a park-like feel. The course was mostly shaded, but the open parts were really sunny. Considering this race is at the end of June, it could have been awfully nasty and humid. After a coolish start (mid-sixties) it warmed up quite a bit but wasn't totally oppressive. I ended up carrying my fluids (Tailwind in a hand-held bottle) because the water stops/aid stations were every 5K, and I didn't want to be too far away from water in the heat.

Personally I ran like garbage for the last part of the race. The first eight miles were decent. I had planned to stay right around 8-minute pace, which I held (sort of, was under for a few miles) through 8 miles. The last five were rough. I did a lot of walking, mostly because I just stopped caring about any kind of finish time. I did string an entire mile of running together from 9-10, but after that I just plain ran out of gas. Ah well. If nothing else, this race showed me where I need to improve, and that's never a bad thing.

The finish, as you can see below, was also on grass. This course was a literal out-and-back, so the last 20 meters or so were on the uneven surface. After receiving my medal and a bottle of water, I went back to watch my friend finish and then got the heck outta there.

Oh sweet finish line, there you are.

I'd definitely do this race again next year. For as home-spun as this race was, it was very well-organized and attended. The race pics were all posted on the Niagara Ultra's Facebook page by the next day. Imagine that: professional race photos FOR FREE. Despite my resemblance to Gollum in all of them, I was impressed.

Lookin', uh, yeah.

 So for now I have my point A, and it was my performance in this race. Looking forward to working towards points B and beyond.

Caught these two finishing hand in hand. Cute, right? 

Music Magic?

Today's run was far better than Tuesday's. Although I only ran four miles, it was the best I've felt in awhile. Not fantastic, and I've definitely had better runs, even recently, but easier, less stressful.

Read that: less STRESSFUL. Let me break this down for you: there's no hope for me ever making the Olympics, or even being wildly competitive even in my city. So why should I see running as stressful? Is it because I'm not running as fast or as well as I was not that long ago? Probably. And that's kind of silly. Who cares?

Well. I guess I care. I enjoy getting better and faster, and it kinda sucks feeling like I'm getting old and slow. 

But today went pretty well. I wonder if it has anything to do with listening to music? The past few months since Boston I've been running music-free in an attempt to get a handle on easy paces and being focused. Maybe, though, I have it backwards. The music does seem to help me stay focused on what I'm doing, and helps me keep going. 

My last mile today, for what it's worth, was a 7:13. I'm not saying it felt easy or even good, but it wasn't impossible. I'll take this as a little victory and hold on to it.

Implosion

Face full of fire, legs full of rocks, lungs full of mud. That pretty much sums up my run today.

I had modest aspirations of running an easy six. Last night's CrossFit workout included about a gajillion back squats and fronts squats and split jerks and box jumps, which could explain my heavy legs today. But not my burnt-out lungs and brain.

I don't get it. Just a few months ago, despite marathon training not going exactly as planned, I was still running well, able to string at least a seven-miler together without incident. Now I feel like I'm lucky to get in three without having to stop. Is it anxiety? One day the run will feel good, rather effortless, if not quite as fast as I'd been running during training. The next one will be an all-out disaster.

What is happening to me? Do I need to cut back on the frequency or intensity of my CrossFit workouts to get in decent training runs? Is it the heat and humidity? Am I just broken, irreparable? On these awful runs I just want to sit down and cry. I am beyond frustrated and don't understand what I'm doing wrong. Even slowing down pace doesn't always seem to help.

I'm taking a rest day tomorrow, from everything. No weights, no WODs, no running. I need to seriously re-evaluate what the hell I'm doing before I go crazy.

Oh, Still Running?

One tenth of the items packed for Boston weekend.

You know, I have these great ambitions. Back in the winter is was to chronicle my training to the Boston Marathon. I'd record each run, its highs and lows, mile splits, and be generally inspired by my own badass self, propelling me to a PR on April 20th.

Just a little off the 3:20 I'd been training for.

Um, ha ha. Womp womp. Cool story, bro.

Back in January, right after my last post, I had a gnarly bout with my left Achilles. As it turns out running on tired legs through the slippery snow isn't the greatest workout for already-overtaxed calves. Add to that I'd been running in my beloved Adidas Energy Boosts which, though light and comfy, put a lot of strain on my Achilles. I ended up taking a week off running, doing some cross-training indoors, and then getting back to running.

In the snow. And wind. And ice. And then back to the treadmill more often than I wanted.

Two days before the marathon, along the Charles River. Weather looks nice, huh?

Anyway. The short story is, my training was sub-par this time around. I am still working out the reasons for it, but mostly my attitude was terrible. I dreaded every workout, hated running in the freezing temperatures, got pissed every time I had to bundle under every article of winter running clothing AT THE SAME TIME. By the time the race weekend came around, I was mentally spent.

A couple of things I failed to do were to adjust my time goals and expectations to match my training, and change my attitude to truly enjoy the race experience. When race day rolled around, and the weather was, uhhh, sub-optimal (read: soaking wet and chilly), I simply got halfway and said SCREW THIS. I think if I had adjusted earlier on in the training I would have been better mentally prepared for the day.

Or maybe not. Who can say?

Anyway. I feel like part of me broke somewhere between training for Boston and the actual race. Currently, I'm working on true recovery runs. For a few weeks this meant running without a watch and not stressing about pace. I can't say honestly that I believe I'm in the best head space, running-wise, but not worrying about hitting certain times has helped get me to a better place.

Although a certain footwear company also uses this as its motto, I like to think I adopted it first.  Potato, potahto. 

So for now, I have a half marathon next week that I am truly using as a baseline, a new starting point. I can't expect to run the same times I was running three years ago when I'm doing different work. I do think I need to cut back on CrossFit a bit. It feels counter-productive, despite how much I enjoy it. I'm going to eat that elephant, one bite at a time. It just might take me a lot of really small bites to get there.

You haven't seen the last of me. 

Freaking Cold

Damn, it's cold out there. I mean, it is January and all. But still, brr. Yesterday I got in an easyish six after a crazy, burpee-filled WOD. My back is a little wonky after Monday's workout, and after a half mile I thought I'd have to turn back. That, and the stinging, biting, freezing wind and snow directly in my face was giving me just the slightest pause.

But I stuck it out and eventually my back loosened up. By mile 2 I was pretty much in my groove again. 

Today looks even colder, windier and snowier. Trying to gear myself up for this. The plan is to do hill repeats, but Saturday we're heading to Chestnut Ridge, which is our hill destination around these parts. Maybe I'll do a mix of hills and easy. 

Soaked to the Bone

I kind of love Sunday runs. They're the yin to the Saturday run's yang. Mellow, time to regroup and reflect on this whole process; simultaneously closing out a week of training while ushering in a new one. Wiping clean the slate of Saturday evening's transgressions.

It was fucking pouring out today, though. Just six, which turned into 6.5. Absolutely hideous torrential rain the entire time. My stupid yurbuds earbuds kept slipping out of my ears. Of course it stopped raining as soon as I turned onto my street. Ah well. I did it. Six and a half miles closer to Boston.

Long Saturday Yet Again

10 miles more! Ran today with my RBFF and real-life BFF Mo. We usuallydo our Saturdays together, leaving our houses at the same time and meeting in the middle. This time around I'd like to mix training plans a little. I had success with Hansons, but also ran my best half with Hal Higdon's advanced II program. 

That said, Mo and I ran the first 8.5 together at a leisurely pace. I ran the last 1.5 closer to marathon pace. Well, faster, actually. But I do think running faster when tired helps physically and mentally prepare one for those later marathon miles. I'm going to do the last 20-ish percent of every long run at pace (7:30) to see how I feel. 

2015, Bring It On!

Bet you thought I was gone, huh? 

Well, probably not since literally NO ONE reads this.

But here we are, January 1, 2015. A day, every year, when people around the world take a deep breath, put their dreams and hopes out in front of them, and jump in. Or at least try to. I do not make resolutions, but I do always try to keep improving.

This year I'm training for the Boaton Marathon. April 20 I'll be lining up in Hopkinton, and I can hardly believe it. I'm in week 3 of the Hanson's training program. I'm tweaking it a bit to better address my weaknesses and schedule. I'm also doing CrossFit workouts three times each week.

Today's run was a windy and cold six-miler, supposedly at pace. If I can run 26.2 in 7:30 miles, I'll be thrilled. It's a big goal, but I don't think it's impossible.

Maybe I do make resolutions.