DC Rock n Roll Marathon Race Report

I foolishly didn't blog much about my training, but a couple weeks ago I ran my first marathon!

While I was thru hiking the Appalachian Trail last summer, I decided I wanted to train for a marathon post hike. The DC Rock n Roll was a natural choice, as it would require no traveling, gave me ample time to prepare, and is known to have a nice flat and high energy course.

I didn't plan out my training runs until January, because I was already consistently running 30 miles per week with 13-15 as a long run on the weekends. I increased my mileage every other Saturday by about 1 or 2 miles, peaking at 22 miles and tapering to race day. So my long runs each week went something like this: 16, 13, 17, 13, 18, 20, 16, 22, 15, 13, race day.

The super long runs really weren't as grueling as I thought! I normally don't listen to music when I run (weird, I know) but I started doing so when I was doing mileage in the upper teens. I listened to Les Mis in its entirety, General Conference talks, or whatever music came up on the shuffle.

Some people ask, "what do you think about during long runs?" This makes me chuckle, because a few hours of "thinking time" during a long run is nothing compared to the all day every day of thru hiking. Sometimes, among thru hikers, people would talk about what they had thought about that day. "Well, first I went through the entire movie of "Ferris Bueller's Day Off", then I thought about what kind of food I want in the next town, and then I was thinking about my 6th grade science project. Oh and I couldn't get "Girls Just Wanna Have Fun" out of my head, either. Yep, that pretty much covers it."

Oh right, this is about running, not hiking.

I didn't really experience any real pain problems during training. At first, I was running in my Vibram Bikila LS shoes until I started getting some tendon pain. It popped up pretty randomly after a fast 12 mile run- even though I had already done a few 16s in them. I begrudgingly bought a pair of Brooks Adrenaline running shoes and didn't have tendon pain ever again. After some runs, I experienced what I guess is shin splints, but it was a more dull ache than some of the descriptions I read online. It went away with ice and didn't present any problems.

For some reason, in my three week taper, I felt kind of sluggish and tired, even though I was drastically reducing my weekly mileage. Also, the day before the race, I started feeling some cold symptoms come on (really unusual for me- I rarely get sick). I really didn't think race day would go very well. Oh, and the forecast was in the 30s and rainy, so my expectations were kind of low.

The day before the race, Friday, I left work early and took the metro downtown to go to the expo. Originally I planned on running with a friend, but she developed some injuries during training and had to scratch. I wished I had someone to walk around the expo with, but let's be honest, I can be kind of a loner sometimes. I'm cool with it. I grabbed lots of samples, wished I had money to buy some cool products and gear, and got really intimidated by these moniters that showed a video of the whole course.

Okay, it seemed long just standing there watching it in fast speed. And I think I can run it?

Of course an awesome feature of the expo is the free samples. I love getting samples. I'm such a cheapskate, it's like a dream come true that I could walk away with enough little Larabars and GU to last for a while. I paid $100 to enter this race and I'm going to get my money's worth, dang it!

This was my first really big race with corrals and all the high energy that goes with it. Me and 30,000 other runners trying to use the porta potties, check gear bags, and get in the right corral. I made some friends in my corral, and before you know it the gun went off for the first group. Eventually it was our turn to start and I could not BELIEVE that I was actually running a marathon. I do this at the beginning of all races, short or long. I actually get a little emotional, just feeling so grateful and excited that I'm actually doing something I've prepared so much for. My wedding? Nope. But all of my races and big horse shows and randoms times of my thru hike? Yup.

One thing that is so cool about these big races is the spectator support. I wish I could've taken a picture of all the clever signs people were holding. Instead I'll turn to the Googles. And people giving out food! People who were not affiliated with the race organizers, standinging in the middle of the course with a platter of peeled oranges. Or sitting on the bumper on the side with a big bowl of gummy bears.

After a few miles I hit a good stride and time passed pretty quickly. Most of the other runners were doing the half, so it was a little humorous/annoying when everyone around you is saying things like, "Just 3 miles left! Almost there!". Yeah. 3 miles plus 13 more. Thanks for reminding me. Once the half runners split off, it was a lot more quiet and lonely.

As I've heard from every marathoner ever, mile 20-25 is just a KILLER. So close to being done, but still so far. Normally I don't walk at ALL in my runs. If I need to stop for something (getting some Gu out, adjusting clothing, whatever) I usually stop completely so my Garmin will stop. Then it doesn't mess with my mph average. :) But this race? Not so. I was doing everything I could do get to the next water station or mile marker to let myself walk for 45 seconds. I felt kind of dumb (isn't this a race? aren't you a runner?) but everyone else is doing it... so.... as long as there's no photographic evidence that I walked during a running race I'm good.

It's so funny to me the things that you think about to pump yourself up or convince yourself to get to the next mile. "Okay, 8 miles left. That's like your regualar morning run. You can totally do this! Pretend you're starting at the house. Okay, now you're turning onto Stonewall and passing the church." And later, "3 miles left. A 5k. Remember when you did a 5k in 22 minutes? Soon you will be totally done and can eat the biggest sandwich ever. And ice cream. Gotta get some ice cream."

When I got to mile 25 and could see the DC Armory in the distance as the finish line, I had all sorts of newfound energy and picked up my pace to get this blasted thing over with. In this stretch, I found my parents and husband to cheer me on. My mom ran a few tenths with me and then I (kind of) sprinted to the finish.

the BEST supporters ever

I'm glad I did this, but I don't see another marathon in the near future. While I was running (probably in the mile 20-25 death zone) I was thinking, "Man, give your body a break!" So I am. I'm looking forward to some long bike rides and day hikes and things that are much less stressful and jarring than running. I LOVE running, but I am tired.

I love that I can officially say I'm a marathoner!

Kitten is ready for the AT!

One year ago today, I stepped foot on Springer Mountain and began my thru hike of the Appalachian Trail. In honor of this glorious anniversary, I present to you REI's April Fool's Day contribution:

 

 

As expected, I dearly miss the trail and think about my hike constantly. One thing that helps is reading blogs from this year's crop of thru hikers. I have several blogs that I’m reading and it has been so fun to read about their first couple of weeks. I love seeing the different attitudes and perspectives each hiker has while experiencing the same trail. While I'm rooting for all of them, there are sure to be some that don't finish. Husband and I may or may not have some bets going on, creating our own Fantasy Thru Hike.

If you’re interested in following along, see this list I've compiled on my personal blog.

The only cure for thru hiker fever is to plan another one, right? PCT 2013 anyone?

Love yo body

image from here

Spinach Smoothies

For the past year or so, I've been making a green smoothie a part of my normal morning routine. I love being able to get a serving of vegetables for breakfast! There is a surprising range of flavors you can get depending on what you pair with the spinach.

There are three parts:
- Spinach, a couple large handfuls
- Fruit, to your liking. (I do two pieces, like an orange and a pear.)
- A liquid (I use soy milk or almond milk. Juice is yummy, too, but adds a lot of sugar)

Plus any extras, to give it more flavor, texture, or make it more filling:
- Protein powder
- Oats
- Granola or cereal like Grape Nuts
- Nuts or nut butter
- Ginger root
- Cocoa powder
- Cinnamon

There's no right or wrong way to make this- just throw everything in a blender (or better yet, use an immersion blender!) and blend to your desired consistency. Too thick? Add more liquid! Not sweet enough? Add fruit or juice.

It's fun to see what different flavors go well together. I was surprised at how well cantoloupe goes with my chocolate protein powder. And grapefruit? Uh, yuck. I love grapfruit, but somehow putting it into a smoothie makes the whole thing really nasty. Bananas are one of the most versatile ingredients, but unfortunately for me, I have a banana intolerance and don't get to reap the benefits of this inexpensive and portable fruit.

To see more recipes and pretty photos, check out this blogger's master green smoothie list!

PS- Apparently, smoothies are better when they are consumed through a straw, out of a mason jar or other unique glass, and/or with a pretty cloth napkin. Food blogs just kill me.

Stuff I Dig: Immersion Blenders

For Christmas, my mom got us an immersion blender from Costco. We love it! As an avid spinach smoothie drinker, this is the perfect kitchen tool. Regular blenders are hard to use for a single serving smoothie and require more cleanup. Those little smoothie blenders just don't work very well. But this immersion blender, or hand blender, is perfect.

Cuisinart Hand Blender

 

We use this for spinach smoothies, pureeing soups (this roasted acron squash recipe is my favorite!), and the food processor attachment for quick jobs when we don't want to get the big food processor out. I hate chopping onions, so this little tool is awesome. Clean up is a cinch because the wand detaches from the base with a quick press of a button, and after a rinse in the sink it's ready to go again.

When the subject of immersion blenders first came up between Beau and I, I was describing it and he said, "Yeah, a milkshake maker." Depends on your perspective, right? Green smoothie maker... milkshake maker... whatever your heart desires.

 

Want to jump on the green smoothie bandwagon, but not sure where to start? This week I'll post on how to make a great spinach breakfast. I'll give you a hint: you need a bunch of spinach, some fruit, and it's super easy.

Fit-tastic Friday Links

1. Love this article from Runner's World about thinking while running. One of my favorite things about running is the forced alone time. What do you think about when you're running?

2. I don't even know what to say about this. In college, I focused a lot of my research papers on body image and the influence of the media. Even after pages and pages read and written on this subject, why do I still not have an answer?

3. Active.com has some really good articles, like this one titled "What Happens to Your Body During a 30 Minute Run".

4. I cannot get enough of this no sugar banana cranberry bread! I've made it 3 times in the past several weeks.... it freezes well and makes a great snack.

We're off to the hills this weekend for an overnighter on the AT. Happy Friday!

preventing running injuries

I love running. I really really do. I can't believe I can truthfully say that! For the longest time I hated it, and while I haven't been able to come up with a magical formula that will turn a hater into a believer, I did attempt to provide a few ways to make yourself like running.

So here I am, a self proclaimed lover of running, and I did a silly thing called sign up for a marathon. It wasn't until I did my 20 mile run last weekend that I felt like I was really getting prepared. One thing I have been ultra paranoid about as I ramp up the mileage is preventing injuries.

Here are some tips:

1) Streeeeeetch. Taking a few minutes before and after runs can make a huge difference. If you're pressed for time like me, at least focus on your personal problem areas. Forward seated fold for hamstrings, pigeon pose for the IT band, and calf stretches are some common runner tight spots. Bonus points for doing yoga a couple days a week and, of course, the foam roller is your friend!


pigeon pose, for the IT band: photo from here

2) Ice. Even when nothing hurts. After my long Saturday morning runs, I'm icing all weekend on various parts that are sore or stiff. Shins, ankles, feet, anything! My coworkers are getting used to seeing ice packs strapped to my legs after my mid week runs. It's amazing how well this works! When I was thru hiking the Appalachian Trail, I "iced" my feet in springs and creeks each night and had ZERO feet issues, even though I was very aggressive with my mileage- covering 120 miles per week.

3) Are you taking it too fast? Doing too much too fast is pretty much the most common way to getting an injury. Plan out your weekly mileage to make sure you're not increasing more than your body is ready for. A good rule of thumb is the 10% rule: Never increase your mileage or intensity by more than 10% per week. Maybe you've been running 10 miles per week and want to increase- the next week, just try 11. If that's fine, the next week try 12. It seems really slow, but your body will thank you for it. I'm finding with my marathon training that I'm having to actually reduce the number of days I run. Normally, I run 2-3 times during the week, and then a long Saturday run of 13-15 miles. My weekly total is between 32-38 miles. For marathon training, my long runs are much higher, between 16-20. In order to keep my legs happy, I'm running twice mid week, plus my long Saturday run, making my weekly mileage total between 36-40. My weekly mileage is just a tad higher, so increasing my fitness level, but not over training and hurting myself. If you do find that you're having some pain...

4) Take off when you need it. Nothing makes me crankier than taking unplanned days off of running. Switching up your workouts with cycling, weight training, or classes at the gym can ease up your achey runner joints.  If you're injured more than just what a few days will heal, maybe an extended break is needed.

5) Evaluate shoes or gait. If all of the above isn't working, maybe you need a different or better pair of running shoes. A good running store will have experienced employees who will put you on their in-store treadmill to evaluate your running style and match you to a good shoe. Or, maybe you have issues with your form that's causing you trouble.



Brooks PureConnect 2: image from here

Of course, any prolonged pain or discomfort should be addressed by your doctor. But hopefully, by following these steps you can avoid injury and run with happy legs and feet!