What I've been up to lately, Spring Woes, and Beer consumption via 1 Liter Mugs

Front page banner for the Crystal City April 5k Race series.  Look who's making eye contact! (me)

Kind of cool thing.  Was checking out the Crystal City 5k Fridays website and found a picture of none other than yours truly   I'm the only person really looking into the camera!  This one is actually from a year ago but I suppose they need to have something to show and races recycle old footage all the time as it is.

Some 0.0 Miles and BEER!

This was a great find on a walk.  I had heard of the "0.0"
sticker online but hand't seen it until now. MMM BEER!

The picture to our left kind of sums up my last couple of weeks.  After my fun win at the Fly Like an Eagle 5k, and then a 4 hour ultra training run on the Potomac Heritage Trail (most fun I've had in ages by the way) I knew I needed rest if I wanted to avoid serious injury.  This wasn't acute, I could feel something building but I just kind of dealt with it so I could run my 5k and then get one last super long trail run in.

The cause?  Frustrating but almost certainly self-imposed.  Should have taken a little more time off after Boston, should have run fewer miles in the weeks following, should not have run four 5ks within the span of a couple of weeks.  Shoulda, woulda, didnta.  It wasn't the end of the world.  I rested and cross-trained like heck for a week until I felt about 90% solid, did an 8ish mile trail run at Difficult Run (near Great Falls) on a Sunday.  Still didn't feel perfect but getting better.

Then, foolishly, I test ran some Newtons at my Tuesday Fun Run group.  They felt great!  While I was running in them at least - then came the next day, worse pain than I had the previous week.  Something was up in my inner lower leg, as well as the top of my left butt cheek.  Some Google-ing (and convincing myself that I'm a sports physiologist capable of accurate self-diagnoses) helped convince me it was a mild case of Posterior Shin Splints and a sore Piriformis, respectively.  Nothing serious, not painful, and nothing that inhibited normal movement (ie walking or bike riding), but this is not something you want to just ignore and run through, crossing your fingers it will go away.  So I had another week of R.I.C.E, meaning a rest from running, though this time with not as much cross-training as I would have liked.  At a certain point of withdrawal from running you just get so sick of riding your bike or driving to the gym just to see people happily running outside that its easier to just stay home and sulk.  Fortunately I had some other stuff going on to keep me busy.

This downtime did at least give me a chance to enjoy the great weather in more standard, unrunning related ways.  I took my dog for plenty of walks and even let her meander around the trails at times.  It also gave me a chance to catch up on some sleep, work, and all important video games - what male lifestyle would be complete without them right?

Some wondering around taking in the spring smells,  and
 galloping back and forth on the trails.

Happy Beerday!

It was also my birthday last weekend on May 12th.  That's right, every few years my birthday falls on Mother's Day.  Could there be a better Mother's Day gift?  There's probably some kind of immature Oedipus complex slash mama's boy pun in there somewhere - I'll let your imagination do the talking.

While I am typically someone who likes to coast quietly through my Birthday, this year I decided to roll up my sleeves and plan an outing at a private room in a local [dive] bar.  I love beer, especially when served in 1 Liter mugs; I also love all things Bavaria and Germany, so the theme was clear: Oktoberfest.  Things turned out great and it gave me a chance to drag out some friends I hadn't seen in ages.  Sunday I was definitely too hungover to do any real exercising - I mean, I planned it as a rest day ahead of time!

Saying "Prost" to my lady; attempting to drink out of
a balloon; and posing with a group of good friends.

I went for a 5 mile tune up run last night.  Things started out feeling a little achy but gradually improved leaving me cautiously optimistic.  It was also my first day running in hotter (and humider) weather so I blamed feeling out of shape on that.  Running on a warm spring evening did make me realize how crummy winter running can be, its just so nice running while its light out, with lots of other people out on the trails, never having to worry about getting cold.  I might not sound so positive in a month when its 90 and humid though.

As you might also recall, I had planned on doing an ultra, the Capon Valley 50k, in West Virginia the morning of my birthday.  I ended up having to sit this one out due to the aforementioned aches and pains.  I could  have done it, but this would hurt and not help my efforts to stay healthy and train for ultras this summer.  If it was a goal race (like Chicago) I would have gone out there and gave it my all, dealing with the consequences later.  However, I'm mature enough now to know I'll be miserable if I have to rest for a month just from doing a non-goal race.  There is always next year - At least I didn't have to wake up at 4am!

Northface is in 2.5 weeks, that means in about 20 days I'll attempt to cover 50 miles on foot.  I have mixed feelings on this, I know it won't go great since I haven't gotten to train the way I like this spring; I also know that I will finish the task, more than likely in a time leaving some middle and back-of-the-packers envious.  The biggest piece of advice that I have heard about ultras and which I have taken close to heart is the following: "Start slow and then Slow Down".  This will be my strategy from the start, along with drinking and eating regularly.

Similar to when I ran Boston, I really am not nervous about Northface.  I think nervousness before a race typically comes from setting an intimidating goal for yourself.  Low expectations = low apprehension level.

Running (and walking) the Potomac Heritage Trail

Trail Running in your backyard

This past weekend was my last chance to get a long, slow, trail run in preparation for my upcoming 50k.  With 2 weeks to go I could not have waited any longer, and since Boston was 2 weeks ago I could not have done this any sooner.  Logistics were tough, since I ran a 5k Friday evening and another one Sunday morning.  I rested all day Saturday since I wanted to be fresh for Sunday's race.

I set out around 3:00pm Sunday from my doorstep to dark skies and some light rain.  This can be a recipe for disaster, but the rain held up and I had enough energy (thanks to a nap and about a half a dozen pancakes consumed after the morning 5k).  I had also been feeling a slight tinge in my lower left leg.  As much as I hate to admit it, this could be the start of a shin splint, but I needed to get this training run in.  Afterward I would be free to rest and crosstrain as much as needed to heal things up before the 50k.

My goals were clear: to spend 4 or more hours on my feet, regardless of mileage (though around 20 miles would be nice), and spend a significant portion of that walking.  Also to use my Ultra Running Vest to make sure its comfortable and fine tune what I should be carrying.

I ran the incredible Potomac Heritage Trail, accessible from where I live in North Arlington via a few connector trails, though the actual trail head starts from Roosevelt Island.  Things started off as planned, which included some tip-toeing over both flat rocky terrain, and scrambling up a series of rocks closer to the intersection with Chain Bridge road.

Part of the infamous rock scramble on the
Potomac Heritage Trail near where it
crosses Chain Bridge.  Hold on to the rail
Easy does it!

This picture doesn't appear to be anything
special, but I see it as beauty in simplicity.
Just you, nature, and an open trail - no
people, cars, or buildings.  This is often
what trail runners strive for.

After making my way across Chain Bridge Road I continue on the trail, make a stream crossing to the other side of Pimmit Run and continue up a steep path to Fort Marcy Park.  After some more steep up and down hill portions there is a section along side the George Washington Parkway.  It feels odd running near cars traveling over 50 MPH especially after having just moved so slowly through the wilderness.  After a few more climbs and ascents the trail flattens out as it nears the Potomac River.  Here I travel along with long a few stream crossing until I reach the next major landmark, the I-495 American Legion Bridge.

Behold!  The I-495 American Legion Bridge passing over the Potomac River.  Though it ind of breaks up the feeling
of solitude and natural beauty, it provides for an  interesting contrast.

After going under 495 I popped out in an affluent neighborhood and took a left on Live Oak Drive.  After about a mile on this road you come to an entry point for Scotts Run Nature preserve.  Scotts Run has multiple routes of trails to build anywhere from a 2 to 6 mile loop out of.  After a couple wrong turns I did a small loop that returned me to Live Oak Drive.  Now it was just a matter of retracing my steps back to the Potomac Heritage Trail to get me home.  I opted not to fill up my water on the way out, but this way veered right onto a side trail about 2 miles after the 495 bridge underpass.

A huge advantage of taking this route is that I can make a stop at Turkey Run Park, conveniently connected to the trail as indicated by signs along the way.  This gives you access to restrooms and (more importantly) a source of potable water.  There are several options in Turkey Run but I like to wait until the last one near the park headquarters.  On a hot day its smart to fill up both on the way out and on the way back, but this day was just cool enough that I only filled up on the way back.  I carry Nuun tablets and toss a couple in my hydration bladder each time I fill up.  Water is absolutely essential to trail running, not only due to the obvious thirst factor but you would not be able to eat and keep down food products without it.

Natural beauty can be observed in smaller doses as well.

About 3 hours into my journey I was starting to get tired, very thirsty and fatigued.  This is why you do mega-training runs like this, to know what to expect in your trail race and train yourself to handle it better.  You really can't duplicate these conditions on roads hence why I felt it was even more important to get out on the trails.  Once I was getting close I opted for some hilly paved roads to save a little time rather than the aforementioned rock scrambling on the trail.  While it wasn't dark out yet the low light made it tough to see the trail and I was more comfortable on the road.  Made it home around 8:00pm, hungry, thirsty, tired, and with a bit of soreness all over.  Overall a great outing!

20 miles in 4 hours, with a good portion of that walking.

Boston Recap, everything before 04:09:43

Bronze statue of George Washington near Boston Common with the city skyline behind.

The City of Boston

This was my first time in Boston so I was happy to make a little vacation out of it.  We got into Logan Airport Saturday morning giving us the better part of the day to explore the city, stop by the Marathon expo to get my bib, and still have all of Sunday to sight-see.  After shockingly being allowed to check in to our hotel at 11:00am, we headed over to Charles Street to get brunch at The Paramount, a locals favorite diner.  Though it was a long wait in line the Banana Caramel french toast did not disappoint!

Even the churches fly the Boston
Marathon colors!

Thats my number!

Even Hoka One One, my funny looking
shoes had a booth at the expo!

There was a definite "buzz" in the air while walking around downtown and to the Marathon Expo to pick up my bib.  After the expo I was able to strut proudly in my Boston jacket, a must-buy for any first time Boston Marathon runner!  Saturday night we met up with some friends from back home for dinner at Wagamama, an Asian-infused pasta joint.  This was a welcome treat since its a mostly European chain and tough to find in the US!

Sunday we made our way out to Cambridge to look around Harvard yard and get brunch.  In the afternoon we passed up overpriced (and oversold) tours to go to the top of the Prudential Center.  This gave way for great views in all directions of the Boston area, and also an informative (albetit lengthy) audio guide.  I appreciate trivia as well as history so usually enough patience combined with dry audio tours can be quite rewarding.  After working up a thirst I gave in and headed to a bar near the Marathon finish.  This proved to be an invaluable chance to try the limited release Sam Adams 26.2 Brew!  I don't normally drink the day before a marathon but this was an exception.  It was tasty!  Lower in alcohol content than standard Sam Adams and higher in calories.  It was light but full bodied with a bit of a fruit undertone.  Kind of like a combination of the Sam Adams Boston Lager and a Magic Hat #9.

Looking West we see the famed Fenway Park (a game was going on that day!) and the Citgo Sign on the right.  The
Citgo sign is a welcome symbol to Marathon Runnes since it means you are almost done!

The night before the race we headed to the pasta dine-in, a carbo-filled dinner held the night before most marathons in a public place.  I had never been to one of these before but figured now would be a great time to try it.  After attempting to eat my spaghetti and meatballs in a cold, windy courtyard we found an indoor option.  It was a lot of fun chatting with all the runners and their supporters, from so many places, all running at different levels and for different reasons.  I even got interviewed by a local news station while standing in line! No idea if it aired or not.

Day 0

On Marathon morning, any marathon morning, I wake up (typically at the crack of dawn) and feel like its "game time".  Despite not starting until 10:00am, I still had to wake up at around 5:00am.  This gave me enough time to go through my morning routine to "wake up", have a quick bite and get out the door.  Making my way over to Boston Common I met a friend at 6:15am to wait in line and get on the buses that transport the runners to the start.  It was around a 45 minute ride on a school bus and I had a hard time staying awake.  Once we did arrive in Hopkinton we were treated to a huge runners' village with snacks, drinks, and the mandatory endless sea of Port-a-potties.  We made our way to the start corrals at around 9:30am.

Only a small portion of the massive runners' village before
the race start in Hopkinton, MA.

Race:  The Boston Marathon

Date: April 15, 2013

Time: 03:18:20

I'm going to stick with only having a visual race recap - that being my last post, "The Boston Marathon in 26.2 Pictures".

A little collage of my Marathon Experience.  Posing by the
finish, a picture of my running with only about 800 meters
to go, and after the finish on Marathon Monday.

04:09:43

We all know what happened when the race clock hit 04:09:43 (or 2:49:43 p.m. EDT).  Since then we have all been bombarded with a mixture of fact, opinion, and speculation (better known as "the news") so I'll stick with only my major thoughts on the event.

Running is something I love, something that keeps me going in life, and is the only true sense of community I'll ever share with so many people. The Boston Marathon is a celebration of that love and a time when all New Englanders come out to support us as runners.  Those bombs didn't just attack the people out there that day, they attacked what I love, and what I have always felt safe doing.

Everyone I knew back home was glued to the TV or computer waiting on details all week but I was kind of beyond that.  Since the attack took place right by the finish, by the TV cameras and bright colors of Boston, it almost seemed like a TV friendly tragedy.  I wanted the authorities to find the responsible parties but I knew it wouldn't really give me peace either.  In the end it was a deranged extremest and his brainwashed younger brother who were found to be the culprits.  Once they were caught I did feel a little better but not much.  The damage was already done.

Before the Marathon that Monday I wasn't sure if I would come back to run again next year.  Whats so great about a run from the small New England suburbs along a country road into Boston?  This Marathon isn't about the course, the scenery, or a PR friendly run.  Its about people - and thats something that can't be bought, duplicated, or manufactured.  Will I be back to run it next year? Definitely.

The 2013 Boston Marathon, in 26.2 Pictures

Run Strong - Now and Forever

This was the day I never wanted to forget, and now I never will.

 

I decided to keep it to a simple, "stream of consciousnesses" style for now.  More pictures, race recap, and updates to come.

How to Carry a Camera While Running (the Cherry Blossom 10 Miler)

Camera Carrying

I had an idea for Boston.  Why not carry a camera with me to photograph the race course from a runner's perspective?  While I certainly wasn't the first person to think of this, I also didn't know the best method for carrying a camera   I had a few ideas: using a spy-belt or fuel belt would work, but I don't really like having stuff tightened around my waste while running.  I could use my Nathan HPL 20 ultra/ hydration vest, but while that would be great for long trail runs its kind of overkill for a road race with drink support.

It also helps to have a cheap digital camera, as some would call a throw-a-way, just in case it takes on moisture and breaks, gets dropped and stepped on, or stolen, you aren't risking your preferred camera (or cell phone which would be equally devastating to lose).  By the way, my preferred camera at the moment is the Canon S95, but at around $400 I prefer to leave that one at home. I used my Panasonic Lumix DMC-S1, a cheapier I got off Woot! one day for around 50 bucks.  Lumix is a great line and it takes solid pictures as long as you aren't looking for anything too advanced.  I put it in a zip-loc bag to keep out any moisture, and then tucked it into my Zensah compression arm-sleeve to keep it in place (and within easy reach).  Worked like a charm!

So how did it turn out?  See for yourself - the 2013 Cherry Blossom 10 Miler in Pictures:

(Upper Left) Race is just about to start as the sun rises;
(Upper Right) runners heading toward Memorial bridge; (Lower Left)
after the turnaround on the Tidal Basin; and, (Lower Right) coming
back from Hains point toward the Washington Monument.

I love when races have the final 1600, 1200, & 400 meters
 marked off, really helps you time your finishing kick; the
final stretch to  the finish line; a "selfie" near the end;
 and, looking back at the finish.

I thought my running photography turned out pretty good!  Especially when you consider trying to keep your horizon lines even, account for decent lighting, and hold a steady enough camera to avoid blurry pictures - all this while running of course.

Cherry Blossom 10 Miler Race Recap

Finish Time: 1:14:27

Nothing too serious here, just a locals' favorite race to get the legs moving and usher in some Spring weather!  I started out in a mid-level corral which of course is filled with people who should be much further back.  This actually helped my plan on starting out very slow and not trying to "race".  Conditions were cold pre-race, felt like upper 30s but once the sun came up it warmed up quickly into the 40s, perfect running weather.

Out of DC across Memorial Bridge everything stayed calm in the air, and that continued on until the somewhat infamous Hains Point section, a run directly into the wind that seems to last forever (its almost 3 miles).  Once that was over with and we passed the tip of Hains Point things got easier (and warmer), now with a tail wind and on flat ground the final few miles were a good chance to kick things into overdrive.  The final mile also gave you a countdown of the final 1200, 800, and 400 meters to go, perfect for timing a finishing kick.

My time at the 5 mile (half way point) split was 39:03, which means I cut off about 3.5 minutes during the second half of the course.  This was consistent with my game plan of keeping it casual in the beginning and speeding up for a tempo run by the 2nd half.  I got some solid race pace practice in for Boston as well in the middle miles (guessing about 7:30ish miles for the Marathon).

Self Portrait Around mile 8.

While I was rethinking this race as I awoke at 5:15am (and proceeded to stand around in the dark, wearing a singlet in 30-something degree weather on the National Mall while thinking "hey, why didn't I sleep in and just run 10 miles on my own later?") it was definitely worth it - as was my post-race shower and nap.  Next stop: Boston.

New Shoes

I just bought a new pair of Hokas as my first pair are finally starting to wear out.  I got the update of the already great Hoka Bondi B road running shoe simply called the Bondi 2.  It was pretty much love at first run, just a few slight tweaks to the original design.  Things felt a little more cushioned in the forefoot, a tad lighter, and more ventilation all around.  I had also gotten my first pair of Bondi Bs in a size 13.5 (the largest size available at the time), which worked but I really should only stick with my standard shoe size (14).   My toes were able to spread out and relax in the slightly larger Bondi 2s.  Not to mention the color scheme is even more fashionable!

My only slight issue is that I like to have a bit of arch support in my shoes to accommodate my medium size foot arch.  The standard insole is very simple, soft, and mostly flat.  I mitigated this by inserting some blue Super Feet insoles.

My new Hoka Bondi 2 shoes.  First major trial for them
today.  Was it love at first run? YES!

At $160 a pair Hokas might seem expensive to some, but think again, I have logged about 550 miles on my first pair of Bondi Bs (some people even report over 700 miles on a pair), so compare that with the typical 250-300 miles you can expect out of a standard pair of running shoes valued at anywhere from $100-$130. The translates into about $0.29 per mile on the Hokas, and $0.41 from a typical running shoe.  So in the "long run" Hokas are actually about 30% cheaper!

Last Week in General

It was an excellent week in preparation for Boston.  I ran easy pace runs Tuesday and Wednesday, rested Thursday, then did the Crystal City 5k on Friday evening as a tempo run, shooting for an even 20 minutes.  Saturday morning did an easy hour and a half for 12ish miles, and with the 10 miler Sunday finished the week at around 42 miles.  I feel very solid at this point but just need to make sure to complete my taper with minimal miles this week, rest, and some easy cross training.

All ready for a 26.2 mile easy run, also known as The Boston Marathon

No News is Sometimes Good News

Its funny how its easier to report on when things go badly than when they are proceeding as planned.  Take my most miserable miles run a couple weeks ago, which I was able to whine and vent about as a recap.  Since then things have been great, I rested that weekend and then got back at it Monday.  Last week was solid, and puts me back on track not just to run Boston but to be able to carry over into a successful Spring season of ultras.

Training recap for last week of May:

• Monday - 11 miles easy
• Tuesday - 8 miles easy
• Wednesday - track workout, 9 miles total, 2 miles warmup, then distance medly of 800, 400, 1200, 1600, with recoveries.  Repeat, 1 mile cool-down.
• Thursday - 8 miles easy
• Friday - off
• Saturday - 24.25 miles total.  14 miles on mostly roads, then 10.25 more on mostly trails.
• Sunday - 7 miles easy

Total Mileage: 67.25

Saturday's great funday runday route.  Perfect timing too,
total elapsed time is right around my projected finishing
time for what I plan on running Boston in.

My long run Saturday went perfect.  It was 2 weeks out from Marathon weekend leaving me with a 2 week taper which is sufficient for an easy pace Marathon.  I started out on a 14 mile run through Glover Archbold Park in D.C., continued through Northwest D.C., and then back through Rock Creek Park.  Our small group ended back in Arlington near Iwo Jima.  After a short cool-down and some re-hydrating I continued on solo for some steep up-and-down trail work and then a coast back on the flat C&O canal.  During the morning I drank and refilled my hand bottle 3 times, ate 3 Gu's and took in 4 Hammer Endurolyte capsules.  Finished feeling strong - I kind of wanted to run 2 more miles just to have run "a Marathon" but then my brain spoke up and reminded me this would serve no purpose other than to risk injury/exhaustion.

I think its safe to say my injuries are healed, and that I won't be "hitting the wall" at Boston.

Coming Soon: Boston

Yup, I'm finally running the Boston Marathon.  At one point I said I would never do it, but apparently (as everyone feels the need to tell me) you just have to run Boston.  Its the most famous and oldest continuously run Marathon in the country, one of the 5 World Marathon Majors, has crowd support all along the entire course, and has those notorious qualifying times that keep most runners out (or should I say, keep out most men under 40 who aren't running for Charity - more on the later).

That being said, I must admit that I'm not all that excited about running Boston.  I think there are two types of Marathon Runners (well, there are lots of types but for the purpose of this discussion ..): those who set out to run a Marathon PR and want to see how fast they can run 26.2 miles regardless of the locale, and those just want to run Marathons in cool new places.  Its the difference of wanting to have a great race and wanting to participate in a great race.  While its a fine strategy (and probably a smart one) just to see if you can finish your first marathon in a respectable time, I also find plenty of runners who just want to run lots of different Marathons and have no goal to get faster or better at them.  These are the runners who will usually share their Marathon "bucket-list" with you.  Its still admirable, just covering over 26 miles on foot is no easy task and one that most of the population will probably never do - plus we obviously need people to be exercising more (not less), but as more of a purist runner I can't help but notice a distinction.  And by the way, I really hate the term "bucket-list".

Then there are the Charity Runners.  The other day I was talking to a co-worker about running Boston, and another co-worker listened in and came over to ask me "are you a real runner or a charity runner?".  While I thought this was funny I think its a bit harsh to not refer to someone as a real runner just because they can't BQ.  However, I appreciated her point.  Training yourself from someone who can't run a mile to being able to qualify for Boston is a daunting task, and I don't like that by running for charity people can avoid it.  

In case you aren't familiar, running for charity really means that instead of the normal race entry fee, you agree to "raise" a much higher amount (somewhere in the 1,000s of dollars), some of which will be donated to charity.  While I have nothing against charitable contributions, I'm not a fan of people who never cared about a certain cause before, now trying to raise funds for it just so they can run a race.  Seems kind of selfish - if they actually cared about the cause they would have already been selflessly raising money for it (and not just to run a race).

So, while I am excited to be running "the big one", [previously] reserved for only purist runners, its not the same feeling as setting a new PR. Its kind of like graduating - you know you are the real deal and that all the hard work is behind you, but you just have to walk across that stage and get the piece of paper that proves it.  Except instead of wearing a gown and funny hat ill be wearing the same short shorts and funny shoes that I wear on all my training runs.

Running and racing is more than just about Marathons, its about the 5ks and 10ks, the Ultra-Marathons, the season long training cycles where you grow, and the easy runs where your only goal is to enjoy yourself.  Somewhere along the line the Marathon became the sexy distance that would afford each participant bragging rights around the office.  Kind of reminds me of that funny running quote: "How do you know if someone ran a Marathon? - Don't worry, they'll tell you!"

My Most Miserable Miles

My Most Miserable Miles

Every runner has those workouts that just go terrible for one reason or another.  Fatigue, hunger, dead legs, sleepyness, sore muscles -- the list goes on.  Friday I had probably my worst run yet.  Lately my weekends have been packed with activities (also known as commitments, some involving out of town travel which makes getting a long run in very difficult), so I worked extra during the past week to facilitate a long run early Friday afternoon.

My long run rules (which were all disobeyed): 

• Give yourself plenty of time - time to get ready, time for the run (taking into account breaks), time to stretch, cool-down, and mentally unwind after.
• Get a full night's sleep - either a solid 8-9 hours of sleep the night before, or at least run first thing in the morning so you are fresh.
• Don't go out hungry - in fact, I like to eat 1-2 big, carb-filled meals within 36 hours of a long run.  Working off a light dinner and breakfast is not enough to get you through.
• Don't run long after work - work is mentally exhausting and tires you out.  Trying to squeeze in a long run after work in the evening is difficult and can off set the rest of your week as well. 
• Don't go long if you are sore/ dead-legged.  It sucks when you have "dead legs", the term for general soreness and fatigue that runners get from time to time.  

I should elaborate on the “dead legs” rule.  It’s hard to tell why you have dead legs.  Sometimes its from overtraining, sometimes its even from undertraining, and sometimes you just have no idea why you feel so tired.  While you can still pound out some shorter training runs you really shouldn't attempt a long run on dead legs (with the exception being the 2nd day of a focused back-to-back long run weekend).  Most of the time when you head out feeling tired your legs and cardio have a habit of “waking up” 20-30 minutes into a run.  This was not the case Friday.

It was almost surreal.  Within the first mile I felt as if I had just finished a marathon.  I wanted to stop, or at least slow down.  4 miles in, after tip-toeing a bit around some rocky terrain on the Potomac Heritage Trail I stopped and sat down; this is usually a mistake because you don't want to get back up and laying down is the next logical decision.  The idea of doing a 20-24 mile long run was out the window and at this point even the 16 mile option was too risky.  I opted for a tried and true trail loop of 12 miles.  This should get me back to my destination before my 3 hour cut-off (speaking of, I hate having a time cut-off to make!).  I trudged on, running across the key bridge into DC and on to the C&O Canal towpath.

I'll share some data - no laughing! 

Something was seriously wrong.  It wasn't dehydration at least - I wasn't thirsty and had my hand bottle filled with water + nuun just in case.  After about a mile of running I began alternating 5 minutes of walking and 5 minutes of slow running.  After a stop at Fletchers boathouse to use the restroom I continued my strategy until I reached Chain Bridge Road, ran across, and then began a long, slow walk up the huge hill to Military Road.  At this point I was able to employ the common ultra-running tactic of running down the hills and walking back up the next hill.  I made it to Difficult Run, walked up another huge hill, almost dizzy and stumbling at times, and continued walking through Arlington until I made it home.

Bam! 12 miles in 2 hours
and 23 minutes!

All I could do was lay there.

Not that I have a flair for the dramatic, or stressing over every detail of a run, but I rarely go into detail on any one training run.  Unless of course it was so memorable that it requires explanation.  Runs that are memorable in a good way are usually races where you set your Personal Best times.  You are reading one that was memorable in a bad way.

I still take positives from this.  It was a big system stressor, and (in theory) once you finish a workout like that and recover you get stronger.  Training for ultra running often involves a lot of walking.  During ultra marathons you typically walk up hills to conserve energy, and walking uses different muscles than running so you have to practice some.  I will be more cautious in the future too about safety, although I am already pretty safety conscious.  It’s a misconception that it has to be freezing out to get hypothermia but in reality if you are exposed and tired enough you can suffer from hypothermia in as warm as 55 degree weather.  It wasn't particularly cold that day (probably around 50 degrees F) but I’m pretty sure I was on the verge of hypothermia by the time I got home.

A workout like that also keeps your ego in check – getting passed by stroller runners and beginners reminds you that you are not a superstar.  It was a good experience in that I have a feeling what it probably feels like right before you DNF (or, “do not finish”) an Ultra, something even seasoned veterans of the sport contend with.  Another plus is that it was still 12 miles covered, even if by run/walking, and didn't do much damage to anything since it was so slow.

One last positive is that there is now little chance that I will set out on a run and worry its going to be my “worst run ever”, since the bar was just set pretty low!