What else?

So now, reevaluating things during my newest setback I'm left wondering, what else is out there?

A Direction in Life

I never intended to make this a "pink cupcake" blog, that is to say the primary focus is on running and things related to running.  I have come across a lot of running blogs (which I call "pink cupcake" blogs) that are really more about baking, pink decorations, and social events than anything else.  However, that being said, I am going to cave in a little and expand my horizons because you know what?  Running really isn't that interesting, its how you connect it with your life that matters.  And when you are injured or just in maintenance-mode and not really racing much, there isn't a lot to report on.

Re-planning my plan

I have at least adjusted my plans moving forward.  I am basically going to rest for the remainder of January, then slowly try to build back up in February.  I have a Marathon to run in DC during Mid-March.  If I can do a 22 mile long run 2 or 3 weeks out from this Marathon with ease ill give myself the green light to run, albeit at an easy pace.  If not, I have the option to switch to the 1/2 Marathon.  Completion of either events should mean I am at least in good enough shape to run Boston.

Speed work? Possible.  Back-to-back weekends? Not for a while.  5 hour trail runs? Don't even think about it.

What else is out there?

For some reason runners seem to really take to Happy Hour when they aren't able to run.  Maybe its just the next logical outlet for our addiction loving personalities, or at best a way to fill the time with things we enjoy - friends and beer - when running isn't an option.  Some of my favorite spots to grab a beer are World Of Beer and Galaxy Hut (in Arlington), and Church Key, Iron Horse, and Elephant and Castle (in D.C.).

 

Its amazing, as busy as everyone is around us at work, how much free time you really do have.  When you plan your life around running 12+ hours a week, you have to think of stuff to fill that time with when you are resting.  Certainly a few hours a week is filled with gym time, spinning classes, and long walks.

I'm also a big movie buff (though some would say 'snob'), so I have spent some of this down time since Chicago re-watching some of my favorites as well as catching up on new releases.  That being said, I'll share my 3 all-time favorite movies:

• Sideways (2004)
• Lost in Translation (2003)
• The Graduate (1967)

These aren't just great movies, they are movies that I relate to on a different level than the typical blockbuster or tear jerker.  Sure, its easy enough to say your favorite movie is something obvious, like Titanic, The Dark Knight, or Shawshank Redemption - but this wouldn't really inform someone about you, just reinforce what is already known.  For more movie info, see my movie mini-blog (under construction).

I also enjoy playing guitar, so downtime at home usually means more guitar practicing.  I own several guitars, 1 electric and 2 acoustics, as well as a ukulele. I enjoy playing acoustic the most. I'm not great, but I can carry a tune and sing.

Some of my favorite songs to play at the moment are (with links to youtube videos):

• "Sonnet" and "The Drugs Don't Work", by The Verve
• "Elderly Woman Behind the Counter in a Small Town", by Pearl Jam
• "Can't Keep", by Eddie Vedder (on Ukulele)
• "Barton Hallow", by The Civil Wars
• "Grapevine Fires","Someday You Will Be Loved" and "Title and Registration" , by Death Cab for Cutie

And this is just a great picture I took of D.C. from Arlington a few months ago. Enjoy:

On the up-and-up

Speaking of all this resting, I was starting to feel better so went out for an easy 4 miles a few nights ago just to test the waters.  The back pain came back enough to know I need to keep resting.  I should have been more frustrated, but I have almost arrived at a strange state of calm - just accepting that I can't rush things, and should not set any goals for myself unless I am fine with being severely disappointed.  Wow, that sounded depressing.  Sometimes its like there is a greater force that doesn't want me to run.  I know I'll get better, but it just isn't "fun" if you are constantly worried about your next injury or not being able to push it.

I keep gradually feeling back to normal, so I'll try a few more days of cross-training before I attempt to run again.

WTF : "Back" to the couch

And the injuries go on...

Just a downer update, sometimes I really hate running.  I love it, but when I can't run it drives me crazy.  Its those times where I almost wish I didn't love to run, wish I was one of those people who just looks for any excuse to spend quality time on the couch or indulge in daily Happy Hours.  You know when you are on a run and pass those cool people in their roaring-20's (or any age for that matter), yucking it up in the bar, or maybe rushing home from work to catch their favorite TV show, or maybe they just finished up a rousing 30 minute workout at the gym (and they hated every minute of it).  Those people don't care if they are injured and can't run.

So after all those weeks rehabbing my stress fracture incurred running Chicago, I finally made progress back to a decent weekly mileage of around 45-50 Miles Per Week.  Last weekend I had a great 16 mile long run Saturday morning at a nice easy pace with my running club, then Sunday set out for a nice size trail run.  Though I felt tired and dead legged I pushed on.  This was a mistake, I should have turned around 1 mile in and gone home, but I was stubborn.

11 very exhausting miles later I finished up.  Though I was feeling very tired and sore all over, it wasn't the "injured" sore, but instead just the "wow what a great weekend of training" sore.  All the aches cleared up within 24 hours.  But something just didn't feel right in my back.  I have this weird tightness/ stabbing pain in my lower right back, anytime I take a step or "stomp" on my right leg.  I rested 2 days, crossed trained the 3rd day; by day 4 it felt a little better, now is day 5 and its still not feeling great.   I am currently signed up for 2 Marathons, a 50 k and a 50 Miler this Spring.  Airfare booked for Boston.  The thought of battling injuries in the coming months is not pleasant.

I know its my own fault (who else's fault could it be?).  I laid out a great plan for coming back and have already violated a few of my self-imposed limits.  But I had come back gradually, went by feel, and then when you are feeling great whats the point in dialing it back?  The trails were slippery that day, and already running on tired legs I must have pulled, twisted, or strained something at one point.  No idea at which point that was.

I was initially freaked out by the thought of Sciatica, or damage to the Sciatic nerve that can cause serious and long term injury.  After asking around and doing some reading I think its just a lower back strain.  The consensus  seems to be that it could take anywhere from a few days to a few weeks to heel up.  Lower back pains apparently aren't too severe, since you get a lot of blood flow back there things should heal up nicely. This article on Pulled Back Muscles and Lower Back Strains seems to describe my symptoms.  The cure? All that crap I hate - resting, ice, stretching, NSAIDs, heat pads, cross training (maybe not in that order).

Right when I think I'm out, they pull me right back in!!

"Tentative"

What does it mean to be Tentative?

ten·ta·tive

 [ten-tuh-tiv]  Show IPA

adjective

1.

of the nature of or made or done as a trial, experiment, or attempt; experimental: a tentative report on her findings.

2.

unsure; uncertain; not definite or positive; hesitant: a tentative smile on his face.

This is often the essence of a training and racing schedule.  To construct a schedule to meet your fitness goals and race objectives, plan not to deviate, and then to constantly readjust along the way.

Don't you just love those advanced Marathon training programs that
don't give you a day off, have you doing insane tempo runs, track workouts,
and of course expect that you won't get injured!  Yes, they get you  into
incredible shape, if you are one of the few and incredibly lucky runners
who doesn't get injured!

Case in point: I had wanted to do a 50k on February 9th just as a training run, then found out a good friend of mine is having his 30th birthday party the night before.  As much as endurance type training can strain our friendships and interpersonal relationships, sometimes you need to choose in favor of "real life".

That is really the best case scenario - choosing to adjust your training on your own will.  Usually more often the case is when you are forced to adjust due to injury.  Its always better than to take a few extra easy days or rest days to prevent an injury, than to have one pop up and have to take multiple weeks off.

Hence, my Tentative 2013 Race Calendar has already changed a few times and will probably change a few more times.  The only things really written in stone are the 2013 Boston Marathon and the Northface Gore-Tex 50 Miler.

Great Runs

Now that I'm feeling back to normal I have the pleasure of taking those weeknight runs that make you feel amazing!

Fun Running

Last night was nothing special, though at the same time it was amazing.  Ran to and from my usual fun run group at PR Running in Ballston.  Proceeded to do 5.5 miles with them at about a 7:30 pace.  Total mileage was about 8 miles.  Clear and cool out (but not too cold).

Back to Track

What track you ask?  I run the Wednesday night track workouts with my running club, DC RoadRunners at the Washington and Lee Highschool in Arlington.  Its a highschool that looks as nice as some liberal arts colleges - thats Arlington for you!

The W&L track from above.

Tonight's workout was intimidating,  a "ladder", all done at tempo pace (tempo pace being about your 10 mile race pace, which I determined is about 6:08 minute miles for me).  After about a mile and a half warmup, we did an 800 meter interval (2 laps around the track), with a 400 meter rest of very easy jogging, then a 1200 (3 laps), a 1600 (a mile), and then finish it off with a 2000 meter repeat (5 laps), all with 400 meter easy jog recoveries separating each repeat.

Incredible workout, felt invigorating.  A month of those and anyone is sure to get faster.  Then a very easy 1 mile run home to cool-down.  I'm chasing down that 10k PR!

2013 Tentative Race Calendar

Now that I am confident in making a comeback I am already planning my 2013 races, and yes I realize its probably a little early to be thinking about a year of races - but its just so fun to plan out!  Though this might sound obsessive compulsive (runners are typically Type-A personalities), its pretty logical.  Most serious runners I know have their calendars planned out a a year in advance.  Though this doesn't allow for the "spontanuity of life", it does allow you to accomplish your racing goals, hit PRs, and not have conflicts with work and personal/family life.  Planning things out in advance is also cheaper, as races often increase in price as time goes on, and booking hotels and air travel is usually more expensive last minute.

These races could very well change (I haven't registered for all of them yet) but this is what I would like to do.  I do not plan on attempting a Marathon PR so I feel as though a multiple marathon spring is doable.  I hate to think about getting injured again, but an injury could also lead to some schedule juggling. My focus race for Spring is going to be the Northface 50 Miler.  My goal is to get around 8 hours, maybe 8:30.  This should be enough for a top 20 finish.  Its a tough, hilly course so its hard to accurately set a goal.  In a flatter 50 Miler I would like to try and break 8 hours.  This will mean a Spring of mostly ultra style training (which probably means my 5k times will suffer).  I'm not really sure what to plan for myself mid-summer, but I will probably need a break from long distance racing so my only plan for June is no plan at all.   Fall is too far off to really know for sure other than that I would like to do Marine Corps and JFK50.

I would like to do some traveling in early Fall as well so this will off-set my Fall goals.  Oktoberfest has been calling my name for way too long!

Beer, how I love you. Prost!

So here is my tentative schedule for Spring and Summer of 2013, with a few comments on each:

• Feb 9: Holiday Lake 50k++  - Update: so much for this. Going to a Birthday Party the night before so I won't be able to do this race.  Probably for the best if I want to continue my conservative approach.
• Feb 23: Have a Heart 5k (PR? I'll go for it! Good test for my speed building sessions)
• March 10: Fort Hunt 10k (PR? Go for it!)
• March 16: Rock-n-Roll USA Marathon (in D.C.), (PR? no way, make it a training run)
• March 23: Terrapin Mountain 50k - Once again, this probably isn't realistic.  If am need the rest I should take it, and if im up for a big back-to-back training weekend I can just stay local.  There is a St. Patrick's themed 5k I plan on doing back in Warrenton this weekend at least.
• April 15: Boston Marathon, (PR? no way, time to have some fun!)
• April 21: GW Parkway 10 miler, (PR? nope, pacing a friend and showing off my Boston swag!)
• Late April: Fly Like an Eagle 5k, (PR? Quite possible as long as I'm rested - go for the repeat win!)
• Early May: Corporate 5k, could be a win!  Not like there are a lot of runners at work, but my company does have a few speedsters (PR? slow course, but its possible)
• May 11: Capon Valley 50k, (PR? Possibly, its a hilly course so might be tough.  However I do want to go all out since it will be my last shot at the 20-29 yr old age group! My B-day = May 12th)
• June 1: Northface 50 Miler, (PR? Well, yes it will be a PR since it will be my first 50 miler!)
• August 4th: Dahlgren 50k, (PR? Probably not since it will likely be 90 and humid out, but I would like to have a respectable finish - top 10?)

I might toss a few other 5k's or 8k's in there.  I have more middle distances races I would like to do, but unfortunately utilizing a weekend for a junk-race kind of sucks that time away from Ultra Training.  You can't get a mega back-to-back training weekend in very easily if you are doing a race!

All these races might look intimidating and give a high risk for injury, but I'm promising myself I won't be a "mileage nazi".  That is to say, I'm not going to be overly concerned with weekly mileage in favor of getting my long weekend runs (and back-to-back long runs) in, feeling strong and healthy.  Rest every Friday, Spinning every Monday.  Maybe 6-8 miles on Tuesdays and Thursdays, and track work wednesday (for about 8 miles total).  No more than 18 miles of running at a time on roads, if I need more do trails.  If I need a long run Sunday do almost all on trail.  I would like to have a few high mileage weeks in the 75-85 MPW range, and if I am feeling really worn down I'll even consider a couple "down" weeks of under 30 MPW with multiple rest days.

Could be a very successful year in my evolution toward Ultra-Running, or a complete failure - only time will tell.

So Long 2012!

Last Race of the Year - First Race back from Injury

Race: Fairfax 4 Miler
Net Time: 24:32.0
Date: December 31st, 2012

My last race of 2012 went on pretty much as planned.  I have been doing the The Fairfax 4 Miler for the past few years, starting when I lived in Fairfax.  Though I am now in Arlington its nice to come out for a race and catch up with my old Fun Run crew every now and then.  This was my first race since coming back from injury and although I can't say I felt 100% myself, its safe to say the injury is healed.  This certainly isn't to say my fitness is back to where it should be, but after 6 weeks off, and only 4 weeks back of mostly easy running I felt pretty strong during the race.  I also weigh close to 10 pounds more than a year ago, which will cost you in terms of speed, but I got bored when I couldn't run and thats what all that weight lifting gets you!

The race panned out like this: the first mile was just getting used to a race pace, which felt weird after all the time off.  Got out of the gates as planned, but felt like I was running too fast and didn't want to burn out, first mile was about 6:15.  It was also on a gradual uphill, then as the road leveled out I was able to get into more of a groove of I'm guessing 6:08ish miles.  We had another couple hills (and descents) around the 3.5 mile mark.  Coming up on the final mile I felt strong starting to catch up with some of the whipper-snappers who passed me earlier.  In the final 1000 meters I had a strong kick and passed 5 or 6 people, running that mile in probably around the 5:50s.  As great as racing felt, I was actually a bit sore the next day after only 4 miles.

Though the race went well, I still finished 15 seconds slower than it took me the previous year.  This is to be expected after all that time off, but still disappointing after all the miles I ran in 2012.  Somehow I managed to place 3rd in my age group, despite finishing over a minute behind 2nd place in my 20-29 year old age category. Not too shabby!

Not my best effort, but 3rd place in my
 age group.  I'll take it!

Speaking of miles ran in 2012, I went through all my spreadsheets (yes - I keep detailed mileage logs and spreadsheets of all my training), added everything up, and found the grand total to be over 1,900 miles run in 2012.  My goal was to run 2,012 miles in 2012, but considering the time off for injuries I was elated to see over 1,900 miles in the books! Far more than any other year to do.

So what are my goals for 2013?  I should have a post coming up about that soon enough, but in short I want to set a 10k PR, continue getting into Ultras (50k's and 50 milers), and I would like to match or exceed the year in miles - at least 2,013 miles in 2013!