Thursday, December 27, 2012

Christmas Running

My goal was to have a high-volume week last week leading into the "12 Runs of Christmas" challenge.  Unfortunately, I started the week with a 12-miler on Wednesday that turned into an 11-miler due to a strain in my left calf.  It started tightening up around the 10 mile mark, and I thought I could pound some water and slow down to get it to subside.  It kept getting tighter and tighter until I was sure it was going to cramp hard, so I stopped at 11 miles.  I was thinking that since I never let it actually cramp up I could massage it a bit when I got home and maybe ice it a little in the evening and it would be a 1 or 2-day deal.  I did all of that, and was feeling pretty good the next day.  It was sore, but I thought I might be able to head out for a slow jog and it would loosen up.  Once again, I was wrong.  About a mile into the run my calf started hurting worse than the day before.  Rather than doing what I always do and try to run through it, I decided to walk.  I walked the last 3 miles of a 4-mile "run".  It felt odd to be walking on a trail I've run countless miles on, but I knew that running was only going to lengthen my recovery time.

As a result of the injury, I took a couple days off with hopes of being running again for the Christmas Challenge.  I was going to take a "test" run on Saturday, but my wife surprised me with a super secret mega date.  Her mother is staying with us, and we had the rare opportunity to go out...OVERNIGHT!  Our son is almost 1 1/2 and this was only the second overnight trip we've ever taken without him.  I figured, even though I love running and was anxious to get back out there, this would be way more fun.  My wife booked us a really nice hotel in downtown DC with a hot tub in our room, we drank whiskey and cokes (my favorite adult beverage :-)) in the back of a town car as it drove us around to see the monuments at night, we ate at Charlie Palmer Steak House where I had a filet mignon that practically melted in my mouth, and we ended the night with a soak in our own personal hot tub.  To cap it off, she arranged a couples massage the next morning in our room.  The weekend was absolutely incredible and I didn't think about running one little bit.  We spent the two days captured in each other's company and it was beautiful.

During my massage I realized that my legs were much more sore than I had thought.  Not just my strained calf, but my quads, my calves, my hamstrings, everything was sore.  I'm still relatively new to running and I think I overlook how long it takes to recover sometimes.  I decided to give myself a Christmas present this year and not run until my legs don't hurt.  As I write this, I think I'm there, but today makes an entire week off.  I'll probably get back to running tomorrow or the next day, but I think my strained calf was my body's way of telling me it needed a break.  I'm glad that I was actually able to rest for a bit, and not turn this minor injury into one that I'd be milking for 3 or 4 weeks.  Now I'm excited to get back to running and try out some of my awesome new Christmas gifts!

Training Summary for Last Week:

Monday:       Off
Tuesday:       Off
Wednesday:  11.00 miles; 1:42:35; avg. pace 9:20/mi
Thursday:      4.16 miles; 57:20; avg. pace 13:47/mi
Friday:          Off
Saturday:      Off
Sunday:        Off

Total Mileage:  15.16 miles
Total Time:       2:39:55
Average Pace:  10:33/mi

Happy Running!


Monday, December 17, 2012

The Calm Before the Storm

I took it easy last week, following the Gar Williams Half Marathon.  I took Monday off after the half marathon, and then tried to run on Tuesday but I was hurting.  Not like an injured hurting, but more like an "I just ran 13.1 miles faster than I ever have before" kind of hurting.  I called it quits 2 miles into my run on Tuesday and figured I'd just sort of run for fun for the week.  No pace or mileage goals.  I'd just run to run.  I think I earned that.

The one longer run I did on Saturday was 8 miles, and it was absolutely beautiful.  I ran along the Potomac River on the Mount Vernon Trail.  It was slightly breezy, incredibly sunny, and a cool 50-ish degrees.  I love running past Gravelly Point Park (here are some pictures) where planes take-off and land literally right over your head.  You can also look across the water at the monuments in DC, and on a clear, sunny day the colors are so vibrant.  The contrast between the dark blue water and the sparkling white monuments, with trees intermixed, can be quite a scene.

I plan to approach this week with a little more intensity.  I don't have anymore races lined up before we leave for India in January, but I am going to attempt the "12 Runs of Christmas" challenge.  That will be some big volume for me and I'm a tad bit nervous about it.  I figure that I can have one more tough week, and the first week of the challenge will almost be like a recovery week; however, the second week of the challenge will be tough.  Oh well, here's to trying new things!

Training Summary for Last Week:

Monday:       Off
Tuesday:       2.00 miles; 20:00; avg. pace 10:00/mi
Wednesday:  4.06 miles; 36:05; avg. pace 8:53/mi
Thursday:      Off
Friday:          4.00 miles; 34:15; avg. pace 8:33/mi
Saturday:      8.02 miles; 1:11:10; avg. pace 8:52/mi
Sunday:         Off

Total Mileage:  18.08 miles
Total Time:       2:41:30
Average Pace:  8:56/mi

Happy Running!

Wednesday, December 12, 2012

Mizuno Wave Precision 12 Review

I purchased these shoes a few months ago, and I've since logged close to 400 miles in them.  They powered me through the 2012 Marine Corps Marathon, and also the 2012 Gar Williams Half Marathon Trail Run.  I bought these shoes expecting the worst, and hoping for the best, due to their relatively low cost.  I've found them online ranging from about $65-$80, and haven't seen them in any of the local running stores.  I have to say that I've been very pleasantly surprised.  They are comfortable, lightweight, very stable, incredibly durable, and I think they look pretty cool too.  Here are some of the specs.
  • 12mm heel to toe drop
  • 9.6oz (listed on website)
  • sole material: blown rubber/X10 carbon rubber
  • midsole material: AP+/copolymer
  • upper material: AirMesh
  • recommended use: running/performance running

The only problem I've had with these shoes is with the fabric loop along the lacing, which you run the laces through.  It's purpose is to prevent the laces from loosening when you tie them, and also, I imagine, to prevent the laces from moving during a run.  This works extremely well, and that's the problem for me.  It's very easy to over-tighten the shoes, which adds a lot of pressure to the top of my foot, usually not noticeable until a couple miles into a run...after the damage is done.  This may be a problem specific to me since I suffered from extensor tendonits last summer, and the lacing issue is far more noticeable in that foot than the other.

Even with the minor lacing problem I've encountered, I LOVE these shoes.  I can't believe that after 400 miles, with the exception of a little dirt, there are very few signs of wear on these shoes.  I would absolutely recommend them as a long distance shoe.  For the serious short distance runner (10K or less) I would recommend something different.  Perhaps the Saucony Kinvara 3, (SK3) or another more minimalist style shoe (Nike FreeAsics GEL-Fuji RacerINOV-8 F-LiteNew Balance Minimus) because of their lighter weight and more responsive feel.

I wore these last weekend for a trail half marathon, and I probably won't do that again :-)  These don't claim to be a trail shoe, and they certainly aren't.  Quite a few rocks along the trail sent a jolt of pain up through my forefoot and into my leg.  They do provide enough cushioning and traction that you could use them for light trail use or a mix of road/trail runs, but there is no doubt that these are a road shoe.

Judging by the amount of wear on the Mizuno Wave Precision 12's 400 miles in, I think I'll get many more miles out of these shoes.  I say 800-1000 miles, if not more.  Because of their insane durability, and nice comfort, I absolutely recommend these shoes for a long distance road shoe.

















Happy Running!

Monday, December 10, 2012

Gar Williams Half Marathon Race Re-Cap


*Update: Here are the official results posted online:
1:47:54
Overall Rank: 56 out of 152
Gender Rank: 43
Age Rank: 14


I was going into this race without any big expectations.  I built a great training foundation leading into Marine Corps Marathon in October, and I've, more or less, continued my training since; however, the intensity of my training has declined quite a bit.  I still have intense training days, but I know that I don't have the same level of drive I had every day leading up to MCM.  There have been several weeks over the past couple months where I only managed to run 3 or 4 times, and got in a whole 2 runs over Thanksgiving.  That being said, I figured it would show in my race last weekend, so, leading up to the race, I planned on running a "scenic trail run" where I'd just "have fun" and be "social".

All of that changed when I read a blog post, Taking Risks, by an extremely seasoned ultra marathoner, Wyatt Hornsby, where he told a short story about his Mohican Trail 100-Mile Run.  It was so refreshing to read someone's perspective, that differed from the usual "run a smart, steady race...pace yourself...nutrition...fluids...etc."  Sometimes I just feel like going out and "running."  When I ran MCM I was more worried about finishing respectably, and near the end of the race I had a choice.  Try to run harder to meet my goal of breaking 4 hours, or continue at my current pace and finish well, but fall short of my goal.  I was scared that I'd fall apart if I ran faster, so I opted to continue along at ~9:30 miles and finished at 4:03:55.  I'm happy with my finish, a PR by 18 minutes, but I feel like I left something out on the course.  I can't help but wonder, "What if I just ran faster?  I may have held on to run a 3:59:02."  Just seeing that time makes me wish, at the risk of completely falling apart, that I had tried for the sub-4-hour marathon.

So, Sunday I took a cab to the start line of the Gar Williams Half Marathon and told myself, "I'm going to run fast.  I don't care about anyone else on this course.  I'm going to PR today, and I'm going to PR big."  It was cold and drizzling, and the trail was muddy with giant puddles scattered everywhere.  It was a perfect setting for a battle.  We all stood shivering on the trail as the race coordinator/volunteer with DC Road Runners made a couple of announcements over the bullhorn, and like that we were off!

There were roughly 300 of us running on a very narrow dirt/gravel trail bordered by a canal on one side, and a forest of trees on the other.  I flew out of the gate and was dodging people left and right, running through the leaves on the side of the trail, and occasionally jumping over sticks and branches on the ground.  I was hardly even aware of the time until my Garmin beeped that I'd covered a mile at a 7:50/mi pace.  I was cruising, but it didn't scare me.  It inspired me to keep going.  I logged the next mile at 8:06, and my lungs were already burning, I could feel my heart beating in my chest and in my head, and I wondered for the first time, "Can I actually hold on like this for 13.1 miles?"

I slowed down slightly, but logged mile after mile in the 8:20-8:40 range.  This was insanely fast considering my PR for a halfmarathon was 1:56:58 (avg. pace 8:56/mi).  As the miles went by the burning in my lungs and the screaming in my body never really decreased, but somehow became more manageable.  After hanging in there for so long, I got to roughly the 10-mile mark and felt that I had the same choice as during the MCM.  I could continue at my current pace and certainly PR, or I could run faster and break the 1:50:00 mark.  In large part thanks to Wyatt, I decided to run faster.  I logged a couple miles in the 8:20's and finished with an 8:02 mile.  I reeled in runners that had passed me earlier, and it felt great.  I felt competitive.  I felt like a runner.  I crossed the finish line at 1:48:03*.  My lungs were still on fire, my pulse was pounding in my head, my hip-flexors ached, and I felt great.  This was the first race that I can honestly say that I left it all on the course.

Training Summary for Last Week:

Monday:       Off
Tuesday:       4.03 miles; 33:55; avg. pace 8:25/mi
Wednesday:  4.01 miles; 32:45; avg. pace 8:10/mi
Thursday:      Off
Friday:          Off
Saturday:      4.00 miles; 34:05; avg. pace 8:31/mi
Sunday:        13.1 miles; 1:48:03*; avg. pace 8:15/mi

Total Mileage:   25.14 miles
Total Time:       3:28:48
Average Pace:  8:18/mi

Happy Running!


Tuesday, December 4, 2012

Eventful Sunday

Unfortunately, last Sunday I wasn't able to run the DC Road Runners 10K Bread Run.  I missed the registration!  :-P  That was kind of a stupid mistake on my part.  I just didn't think there was a possibility of them selling out.  They reserved the last 25 spots for race-day registration, but I just didn't feel like going all the way to the race with only a chance at running.  I did, however, register for the Gar Williams Half Marathon, also hosted by DCRR, next Sunday.

Since I missed my 10K last Sunday, I decided to run a 10K on my own on Saturday, and then a 20K on my own on Sunday.  It felt great to finally run a little distance again.  I sort of forgot that it takes me 4-5 miles to get in my groove on a run.  The weather was great both days, and my Sunday 20K turned out to be quite eventful!

As I was running along the Custis Trail in Arlington, VA, about 5 miles into my run, a little girl yelled out the window from the back seat of her parents car, "Yeah, do it!"  She was probably only 6 or 7 years old, and it made my day.  They were just sitting in a church parking lot, either waiting to go in, or waiting for someone to come out, and she looked so genuinely excited that I was running by.  Her enthusiasm matched that of the most passionate marathon supporter I've seen.

The next big event of my day was witnessing a big motor vehicle accident on Lee Hwy.  I was running along, about 6.5 miles in, and heard a blaring horn, which prompted me to look up in time to see an SUV t-bone a BMW sending it slamming into another vehicle heading the opposite direction through the intersection.  The smashed up BMW came coasting straight toward me and stopped about 10 yards short.  I ran out to the vehicle to help out the lady inside.  Her door was smashed shut and all of the airbags in the vehicle had deployed.  Luckily she, and no one else, was really hurt in the accident.  The poor lady was really shaken up after her pinball ride through the intersection.  I asked her if she felt like she had any head or neck injuries, then helped her crawl out the other side of the car and answered the nice OnStar lady's questions for her.  I've never had OnStar in any vehicle I've owned, and it was kind of funny talking to someone through the speakers in the car.  Not that I did anything too helpful, but she seemed to really appreciate another human face to talk to after a traumatic experience like that.

I continued on my run after police and paramedics arrived on the scene.  I was going to run 14 miles, but decided I'd better just turn around and head home.  The rest of the run went great, and I felt better running than I have in a long time.

I'm not exactly looking to PR this weekend at the Gar Williams Half Marathon.  Technically it will be a PR because I've never ran an official race other than a marathon.  I just don't think I've logged adequate mileage and speed work lately to beat my current training PR for 13.1 miles.  I was looking good immediately following MCM, but over Thanksgiving I slacked off a bit.  I plan to go out and run the race, and, at the very least, enjoy my run.

Training Summary for Last Week:

Monday:       Off
Tuesday:       4.15 miles; 36:50; avg. pace 8:52/mi
Wednesday:  4.12 miles; 37:05; avg. pace 9:00/mi
Thursday:      Off
Friday:          Off
Saturday:       6.20 miles; 54:50; avg. pace 8:51/mi
Sunday:         12.44 miles; 2:01:45; avg. pace 9:47/mi

Total Mileage:    26.91 miles
Total Time:        4:10:30
Average Pace:   9:19/mi

Happy Running!