Hot Day for a 10K

I ran the Ringing In Hope 10K this morning in Ashburn, Va.  This race was the "summer race" for Ringing In Hope, and I had done the winter version on New Year's Eve. It was a different course, but the same group organizing the event. 

Even though the humidity was low, I knew it would be a tough race for me because of the sun. With an 8:00am race start on June 25 and no shade, the strong sun was beating down on me for the entire race. In 2009, I ran the Cherry Blossom 10-miler and it was 55 degrees but very sunny. I bonked at mile 5 and DNFed. Even though the temperature was low, the sun really seemed to affect me. 

Yesterday, I was sure to drink plenty of water. I must have gone to the bathroom 7-8 times. I drank Smart Water because it has electrolytes in it. But apparently, I should have been getting even more electrolytes before and during the race. 

Greg and I got to the race about 50 minutes before the start. We picked up our bibs and bumped into my friend Kathy. Kathy was running the 5K and I thought she'd probably win it. (She came in 2nd!-- great job Kathy!) Greg and I warmed up for 1.2 miles, and then found a shady area to stretch and drink some water. We both carried small waters during the race, too. I thought I was getting plenty of water.

At the start line, I saw Karen, the woman who I've talked about in previous blogs as being about my same pace. Although she runs several races each weekend--something I could never do. In the past three races that we've ran together, we have run near each other for awhile, but I ended up passing her and beating her by just a slight bit. Naturally, I use her to kind of gauge how I'm doing in a race. 

Miles 1-2

I tried to go out at an easy pace. I was targeting a 7:40-7:45 race pace so I wanted to go out at about that. Unfortunately, I ended up running a 7:35 first mile. It just felt really, really easy. Karen was way ahead of me, and must have gone out at a pace closer to 7:15. I made sure to back off during the second mile, which I did for 7:50. The course was rolling hills. It was advertised as flat, but we were always going up a hill or going down. Nothing too steep, but the were some very long inclines. Heat + Hills is just not a good combination. 

Miles 3-4

I pretty much knew I was headed for a bonk when I reached the halfway point. It just felt so hard. I was working harder and harder but going slower and slower. I closed in on Karen a bit, but she was still a good 20 seconds ahead of me. She was wearing a fluorescent yellow shirt, so she was easy to spot. My paces were somewhat encouraging, but I just felt awful. Mile 3: 7:45, Mile 4: 7:53.

Miles 5- Finish

Heading for the finish

At this point, I really wanted to DNF. Or stop and walk. It was just so hard to keep pushing. I allowed myself to ease up in mile 5  for an 8:20 pace or otherwise I wouldn't be able to complete mile 6. I told myself that even though this was going to be a slow time for me, I would still probably win an age group award, because there weren't too many women ahead of me. I expected that a bunch of people would be passing me in these miles, because I was bonking so hard, but only one person did, and it was a man. Mile 6 was 8:11. Still a bonk, but faster than mile 5. Granted, mile 6 had more downhill. I was getting closer and closer to Karen, but I never caught her. 

As I ran toward the finish, Kathy yelled out to me "Go Elizabeth" and the way she yelled it made me think there was a woman close behind. I think this was just my own fears, though. I had worked so hard during mile 5 and 6 to simply keep running and not stop, for the sole purpose of winning an age group award. There was no way I was going to let another woman pass me in the last 0.2. So I somehow managed to complete that last 0.2 at a pace of 7:36.  

Finish time: 49:30, average pace of 7:58.

I was really expecting to be in the 47's for this race, based on my recent hot 5K. Even though I bonked, I was glad that I pushed through and didn't stop. I put out a really hard effort, and I'm pleased with how I did given how awful I felt. Plus, it's a 20-second "hot" PR for me! 

After finishing the race, it took me a very long time to recover. I wasn't coherent and able to talk for about 5 minutes.People were asking me if I was okay and I nodded. But I was also a bit confused. I didn't feel like I was in danger of passing out, but I felt so spacey and "out of it". Greg found me and told me to drink water and find some shade. 10 minutes after finishing, I still hurt as if I was running the race. I can't really describe it. I felt like I was working so hard just to "be". I lied down on the asphalt in the shade, which helped, but I was still really spacey for awhile afterwards.

Receiving my Age Group Award

We headed toward the area where they would be giving out awards so I could claim my 2nd place age group award. I saw Kathy again, and she told me that I really didn't look good, and offered to get me some electrolyte tablets. I took her up on it. Shortly after drinking a water bottle with a tablet, I felt much better. Just in time to receive my award which was a gift certificate to a running store. I decided I would use it to buy electrolyte tablets. Kathy told me that just drinking water wasn't enough-- you need to hydrate with electrolytes for hot races. She said that she doesn't race 10Ks in the heat because it really takes a toll on her and it's more than twice as hard as a 5K.

Anyway, I was the 9th overall female (out of 123) and I always like being in the top 10. I typically find myself in the top 4-5%, however, so this top 7th % fits with me not being able to run my potential.

It seemed like I was the only runner struggling to such an extent. Other people were conversational a minute or so after finishing. Greg finished over three minutes faster than me, which is a much larger difference than we usually run for a 10K and Karen beat me. So I know I did remarkably poorly time-wise given my two "benchmark" runners. 

I was so out of it, that I didn't even notice that I was suffering from a major blister/chafing issue until I took my shoe off:

Bloody sock from my shoe chafing my middle toe

Even as I write this, I am a bit dizzy and I don't feel back to my normal self. 

My main takeaways/thoughts from this race are:

- I am glad that I stuck it out and won 2nd place in my age group

- I'm disappointed in my time, but I know it was the best I could do given how I felt

- Fitness wise, I'm in better shape than I was last summer (new "hot weather" PR)

- In the future, I will pre-hydrate with electrolyte tablets and use them during the race

- I will think twice about racing hot 10Ks, unless it's Lawyers Have Heart which I always do.

- I need to "operate" on my shoes to get rid of whatever was rubbing on my toe.

Running Controversies (Part II of III)

And you thought I forgot! This post is a continuation of Part I of the controversial blog series, addressing topics that are often debated among runners. In the previous post, I addressed headphones, barefoot running, and junk miles. Here are a few more.

BQ Times

The Debate: There are actually quite a few debates about the BQ times, and I will tackle two of them. The first is whether or not the women's qualifying times are "softer" then the men's times. Men are obviously built to go faster, but many runners think a 30-minute gap between the men's and women's times is too large. The other debate isn't really a debate, but rather how people are reacting to the new qualifying standards and process for the 2012 event. Many Boston hopefuls are frustrated that their task just got harder, but other runners welcome the new challenge.
My Stance: The movie "The Spirit of the Marathon" provided some history on the Boston Marathon. The qualifying times were set not to make this a prestigious event, but because the number of applications were increasing each year, and they couldn't accommodate anyone. This was before the days of computerized lotteries, so the easiest way to trim down the applicant pool was to set qualifying standards. Over time, those qualifying times have dropped lower and lower as the demand to run this race continues to increase. The prestige factor is simply a byproduct of what the race managers did to control the size of the race.

Given this, it doesn't really matter if there is a 20-minute difference between the top male and female finisher, but a 30-minute difference in qualifying times. Data shows that approximately the same number of men and women (roughly the top 5%) finish within the current qualifying times. This means the number of male and female runners should be about the same. There would be significantly more male runners if they lowered the women's times. As for the new qualifying standards, this falls inline with what they have done historically. The applicant pool of qualified runners is too large (with the race filling up within 8 hours) so they are tightening things up.

How this affects me:
Two years ago, I would have been upset about the faster qualifying times, and even more frustrated that I bonked at the RnR Arizona marathon because of the heat-- and then again in New Jersey. But now Boston isn't really a focus of mine. Trying to attain a goal that was based on someone else's standard wasn't healthy for me, so now I am just focused on running my best races possible. By my standards. Over the past three years, my fitness level has increased substantially and yet I keep bonking in marathons. If I had listened to my body instead of stubbornly trying to run an 8:23 pace no matter what, I probably would have set some nice PRs. So for my next marathon (Milwaukee Lakefront) I am just going to try my best, listen to my body, and if I qualify, great! If I get a 3:40, it will still be the exact same achievement that it was when it was a "BQ time".

Unauthorized Bib Transfers (running under someone else's name)

The Debate: You registered for a race six months ago and now you're injured and you can't run it. Or you got sick. Or you just don't feel prepared. Do you give your bib to someone else and have them run under your name? The debate is whether or not this is "okay". Some runners do this all the time, and other runners would never dream of it. Some large races have a process in place for officially transferring your bib to another runner, but most smaller races don't allow this. And then there is the question of selling your bib to someone versus just giving it to them.
My Personal Preference: This is a no-no. I would never run a race using someone else's bib and I wouldn't give my bib to another runner, even if I were injured. When "Elizabeth Clor" appears in the race results, I want that to actually be me and to reflect my hard work and training. And if I were to run a fantastic race but then someone else's name appeared in the results, I would be bummed. If it was a PR, I'd almost feel as if I couldn't really claim it as my own.
My Stance: As long as the rules don't forbid it, then I don't really care what other people do. Well, unless I got beat out for an age group award by someone who wasn't running under her own name. That might irk me.  Also, in larger races like the Cherry Blossom 10-miler, where they explicitly say that they accept more people than the course can actually hold because they know people will not show up, then I think it is wrong to break those rules. I'm guessing that at smaller races, the race directors don't care as long as the entry has been paid for.

Weather-Related Shut Downs
The Debate: In 2007, the Chicago race course was shut down in the middle of the event because the temperatures were rising into the upper 80's. One person died. This got a great deal of media attention and since then, race directors have been more cautious about holding races in severe weather conditions. This year, the St. Louis marathon was shutdown early as soon as the temperatures got into the mid 70's. The debate is weather or not races should be shutdown when it gets really hot, and how hot is too hot?
My Personal Preference: I've only been affected by this once (last weekend) and the race wasn't even shut down, it was shortened. So I don't really know how I would feel if I was running a marathon and was told to stop at mile 18. My guess is that I'd be relieved. I DNFed at Shamrock because of the heat. I bonked at RnR Arizona because of the heat, and I sure would have loved for someone to tell me it was okay to walk to the finish! I also ended up in the medical tent after the New Jersey marathon in 2009 with hypothermia. I don't think that race should have been shutdown, but if it had, I probably would have welcomed it. As someone who is heat sensitive, my preference is to shut it down!
My Stance: I can certainly see both sides of the coin here. Even though I DNFed at Shamrock, I don't think that race was hot enough to be shutdown. It really has to do with how prepared they are with emergency medical crews to handle any incidents. Even though I would personally welcome a shutdown if the race was oppressively hot, I really think that shutting down the race should be a last resort. There are many other runners who are willing to tough it or who aren't as effected by the heat as me, and I can see how frustrating it would be for them if they were having a good race.

I also don't like the negative press running gets about it being dangerous and people dying during marathons. Most of the people who have died (and there haven't been many) had pre-existing heart conditions.

What are your thoughts on these hot topics? (No pun intended for topic #3).

Too Hot For Ten!

This morning, I woke up at 4:45am excited to run my 7th consecutive Lawyers Have Heart 10K. In 2005, this was my first large race ever and it inspired me to do more. Prior to the 2005 race, I was a fitness runner, often running 6 miles on a treadmill, but rarely outdoors and never competitively. This 10K got me out on the road and led to a major positive change in my life (competitive running) so it will always hold a special place in my heart.

Every year, the race ends up being hot. Usually it's unseasonably hot and I'm not acclimated to the heat yet so my times are never fantastic. So my goal for the past few years has been to set a course PR. This year, I had to beat 49:50, which I thought was very manageable, given my recent PRs and speed workouts. I was going to target a 7:45-7:50 pace and hopefully end up at 48:xx.

My husband was unable to run the race due to a work obligation, so I carpooled with my friend Chad. I picked him up at 6:00, which should have given us plenty of time to park, pick up our bibs, warmup, and be ready for the 7:30am start. But despite my planning, we still ended up cutting it close on time. We had to take a detour because 66 East was closed due to construction. Luckily I knew a way around it, but the traffic leading up the closure added about 10 minutes onto our trip.

We arrived at the race, parked and went to get our bibs. As expected, I got a medium shirt. That makes 7 medium Lawyers Have Heart shirts, despite the fact that every year I register for a small. And it's not like I'm picking it up at the last minute either. I typically arrive 45-60 minutes before race start, which is a perfectly reasonable time to show up. I just don't understand why they don't order more smalls since they run out every single year. Furthermore, how hard is it to only give people the shirt size they registered for instead of just letting them pick whatever they want once they see that the shirts run big. Oh well, they make good sleep shirts.

After I got my packet, I went over to where Chad was registering on-site, and he told me that they changed the race to the 5K. Really!?  The person who gave me my bib didn't tell me this, and it was pretty critical information. We didn't know why, but after the race, I ran into my favorite race director, Kathy Dalby, who said that the city officials told them that morning that they were only allowed to do a 5K because of the weather. It was a combination of heat, humidity and smog that made city officials fear that runners would have difficulty breathing.

I was thankful that Chad told me about the switch because otherwise I might not have known. After the race, we overheard some runners saying that they had no idea they were actually running a 5K. The announcer made his best effort to communicate this, but there were many people who weren't paying attention. Before the race, I also overheard some people getting angry that they paid $45 for a 5K. Relax-- it's for a good cause and the change was made for your safety!

Chad and I went back to my car, put our bibs on and warmed up. We only had time for a 0.6 mile warmup, but I was okay with that given that I wanted to stay "cool" and not warmed! I had mixed feelings about the change, but I didn't really have time to think about it too much. I had to focus on running a strong 5K and think about what my goals would be. I decided that I wanted a "hot weather" PR, which would be sub 23:21. I also had a stretch goal of sub-23, but given the weather, I didn't think that was likely.

The start line was extremely crowded, and there were quite a few people in the front that clearly didn't belong there (yes-- you wearing the race t-shirt and pinning your bib number to the back of that shirt). I lined up in the area marked 7:00-8:00 pace, but I don't think most people were paying attention to the signs.

Mile 1 -  7:20
When we took off, I started at what felt like 5K pace. I didn't really have a strategy. I was just going to do what felt like 5K pace and see how long I could hold onto it. I had been planning on wearing a heart rate monitor for the 10K, but once it got changed to the 5K, I decided to ditch it because the purpose of the monitor had been to make sure my HR didn't get too high too soon. But I knew it would during a 5K and didn't want the numbers to scare me.

Speaking of Garmin data, whenever I looked down at my Garmin, I saw this "approaching turn" message that I had never seen before. Somehow, without fail, my Garmin knows when I am racing and decides to act up in ways that it never does when I am training. I have been wearing this Garmin for two years and I have never seen the "approaching turn" message. It was annoying because I couldn't see any data under it, so I just stopped looking at the Garmin.

Mile 2 - 7:27
We got the ice cold sponges at the beginning of this mile and I loved it. That's my favorite part about the race! I put mine on the back of my neck, my forehead and my wrist and finally I tossed it aside. I had also carried a small bottle of water for the first mile which I ditched in order to get a cold sponge. It was so nice to be turning around so early in the race. During this mile, I was really thankful that it was a 5K. It was just so hot with no shade and the sun beating down on me.

Mile 3 - 7:22
The idea that I was only running half of what I expected really fueled me to keep pushing. I remembered how many times I had struggled through the last mile of this 10K and told myself that I only had two miles behind me, not five, so I should be able to be strong. I told myself I could still meet my goal if I kept the pace under 8:00. I was fairly certain that it would be a huge struggle, but my pace really surprised me. In nearly every past LHH, my last mile was always the slowest. This time, it was different! It started out on the slower side, but once I realized that I was less than half a mile to the finish line, I really picked up the pace and just flew down that final hill, passing quite a few people.

Last 0.1: - 5:59 pace
Okay, I don't really believe that this was my pace. That last 0.1 is under a bridge so I am pretty sure my Garmin was affected by that. I also recall the first 0.1 reading in the 9:00's, so this was compensating for that. And based on my finish time and average pace, my first mile had to have been closer to 7:15. Anyway, I did have a very strong sprint to the finish line and I was super excited to see that the clock was under 23 minutes!

Finish time: 22:43, with an average pace of 7:19.

I placed 18 out of 391 women ages 30-34 (top 4.6 percent)
I placed 111 out of 1633 total women (top 6.8 percent)

After recovering from that final kick, I met up with Chad who had run exactly two minutes faster-- a 20:43. Congrats, Chad!

I am very, very happy with my race performance. I set a new "hot weather" 5K PR by 38 seconds, I met my stretch goal of sub-23, and I didn't bonk. This might be the first LHH where my last mile was strong. I contribute my success to:

• Drinking plenty of water on Thursday and Friday
• Being more acclimated to the heat because summer came really early this year
• Having the confidence from the half marathon that hot races don't have to be disastrous, if you have the appropriate expectations
• Knowing what 5K pace "feels" like when uncertain what pace to target 
• Just getting faster overall :-)

The day ended on a down note when I got pulled over for using my cell phone while driving on M. Street. Greg had just called and of course I wanted to tell him about the race, and since they are legal in Virginia, I hadn't even thought about it. Apparently all I have to do to get the fee waived is go buy a hands-free device and send the receipt to the DMV. There are no instructions anywhere online as to how I need to do this, so if anyone has experience, please let me know. I'll probably just end up calling them and being put on hold for 3 hours.

But screw the ticket- I had a good race in spite of the weather!!!!!

Ladder Intervals

Mizuno Elixir 3 Lightweight Trainer

This morning I ran my first interval workout on the track since my stress fracture injury this spring. The last time I had done "land" intervals was mile repeats back in early January. I wanted to wait until my shins were 100% pain free and "awareness" free. It was also my first time wearing my Mizuno lightweight trainers since the injury. I had been training and racing in my Brooks Adrenalines, which are heavier than what I usually race in, just to be on the safe side.

The weather was such a relief. 53 degrees and low humidity. We haven't had weather this nice in nearly a month!

Injury & Intervals
Throughout February, March and April, I did pool intervals once a week. They were hard. Even harder than land intervals on a track because I pushed myself to the absolute max, really wanting to make sure I maintained my fitness. I had even received comments from the lifeguards and other swimmers to the affect of "don't have a hard attack" because my breathing and grunting noises were so loud. My friend Dash calls this the "primal scream" and I pretty much screamed while pool running. As evidenced by my PRs and training paces post-injury, I maintained my fitness, if not actually improved it by doing pool intervals.

This morning, I harnessed the mental "game" I used to stay strong during the pool intervals to give it my all. I kept thinking to myself that I worked so hard in the water, I needed to work just as hard on the track to maintain what I had built.

My husband and I ran to the track for our warmup, did the intervals and then ran back.

The Workout
I chose an interval set that looks somewhat easy on paper, but yet always surprises me at how difficult it is when I actually do it: ladder intervals. I took this workout from Hudson's Run Faster book and I've done  it a handful of times over the past two years. The workout is 1 min, 2 mins, 3 mins, 2 mins, 1 min, 2 min, 3 mins with equal duration recovery jogs. I forget how fast the book says to do them, but I do each one as fast as possible, keeping in mind that I don't want to burn out before the intervals are complete.

I usually use my HR monitor and aim for 187-189 starting at the second interval, but my HR monitor was acting all wacky this morning, telling me I was at 200 during the warmup. The HR data is all over the place, but based on effort, I know I was on target, if not above!

Interval	Duration	Distance (miles)	Pace
1	1:00	0.16	6:10
2	2:00	0.32	6:11
3	3:00	0.46	6:29
4	2:00	0.32	6:18
5	1:00	0.16	6:17
6	2:00	0.31	6:24
7	3:00	0.45	6:36

Total Distance (including warm up and cool down): 6.5 miles

I could tell I was accustomed to pool intervals because as soon as my watch beeped I just stopped and stood still for about 10 seconds before starting to walk/jog again. (In the pool I just go completely limp.) I don't care about what the recovery paces are. I go as slow as I need to go, and walk the first bit, just to make sure I recover and am prepared for the next one. My former coach said that I should do whatever it takes to recover in between intervals so I could make sure I hit the heart rate targets I needed in subsequent intervals.

As for my intervals. . . I was amazed at my paces! I've never done intervals this fast!

The most recent workout I could find in my log was from June 2010 (I could have sworn I have done this workout since then), so I used it for comparison. The weather for last year's workout was 65 degrees, so about 10 degrees warmer, but still with low humidity. The weather alone account for some of the difference, but certainly not all of it.

Here are my paces from June 2010 for the exact same workout:
7:03, 6:45, 6:50, 6:49, 6:47, 6:43, 6:52

Back then, I think I was pretty excited to be sub-7:00. So I think that a course PR in the 10K next weekend should be attainable. It will be my 7th consecutive Lawyers Have Heart 10K, and I hope to beat last year's time by at least a full minute.

My shins were 100% fine and the lightweight trainers didn't cause any problems. I couldn't be happier with how my return to interval running went!

Alexandria Running Festival Half Marathon

I ran the Alexandria Running Festival half marathon this morning. It wasn't a fast race due to the weather conditions, but I am happy with my execution.

Background
I decided to run this race back in March. I was just coming off of three stress fractures and I wanted a goal race to train for. I knew when I signed up that the race would likely be hot, but I still wanted to be able to run a half marathon this season.

Training
My training mileage for this half marathon was lower than it has been for any half marathon over the past three years due to the injury. However, I supplemented it with swimming, pool running and the elliptical. Here is a graph of my land mileage leading up to the race:

Weekly Running Mileage (land)

My longest run was 12 miles, and I did two of those on the two weekends leading up to the race. I had done one 11-miler and everything else was in the single digits. One victory for today was actually completing the 13.1 miles, a distance I haven't run since early January.

My training included two 5K races and one 8K, two of which were PRs. But because these races had much cooler conditions, there was no way I could expect a half marathon PR. My goal was just to run my best without bonking.

Pre-Race
Earlier this week I think I suffered from dehydration. I attempted a 7-mile progression run at modest paces, and I bonked. Afterwards I felt weak and on the verge of passing out. The next day, I woke up and the room was spinning. I was planning to run again, but I was far too dizzy. I even waited a few hours before I felt safe to drive to work. Since then I have been drinking LOTS of water. It was a scary reminder that not drinking more water than you think you need can be dangerous when it's so hot and humid out! It also forced me to do more of a taper than originally planned. This week, I ran 7 miles on Tuesday and 5 miles on Friday, and that was it. I went swimming on Monday, but there was no other cross training involved. I think I was very well rested and hydrated by the time this morning rolled around.

Race time was 7:15, so that meant that my husband and I had to leave our house at 6:00.  We woke up at 5:00, I ate 2/3 of a salt bagel, drank a cup of water and we were off.  About 5 minutes into our drive, I realized that I had forgotten my Garmin at home. I told Greg that I would just have to deal, but he encouraged me to turn around and go back for it. I remembered Amy's race report where she ran a fantastic marathon without looking at her watch. I also remembered the Houston Half marathon from 2008 when my watch failed and PRed. I thought it might be good to experiment, but I decided to go back for the Garmin, because I wanted to monitor my heart rate. I was afraid that I would go out too fast and overdo it if I ran by feel.

Now I was worried about us being late to the race, but everything turned out okay. The race was even delayed by 10 minutes (grrrrr) so we were definitely fine. They had run out of shirts by the time we got there, but I think you can email the race director and he'll order more.

I carried my own bottle of G2 with me because I know that doesn't upset my stomach and I would know exactly how much I drank. I also planned to take one honey stinger energy gel at mile 7.

The Weather
It was forecast to be 71 degrees at race start, and that felt pretty accurate. It was very humid, but thankfully it was overcast. In fact, we really lucked out with the clouds. The forecast was for it to be sunny but the sun didn't come out until after I finished. If it had, I think I would have been a few minutes slower. I feel like I just bake when it's sunny.

The Course
This was a challenging course. There was an area that had a park as part of it that we had to circle three times. It was a loop of about 2 miles. There were quite a few twists and turns and ups and downs. At times, the course was very narrow and it was impossible to pass anyone. I felt bad for the really fast runners who had to spend their third lap weaving through people who were still on their first lap, or second lap for that matter. Because of how the course was, there was no space in many cases to pass people on the grass or on the side. This frustrated me at a few points, but I wasn't trying to race it competitively like the front runners.

Miles 1-4
I figured I would start out at a pace of about 8:40 and try to run the race as a progression- maybe landing somewhere around 8:00. During the first few miles there were quite a few people who passed me. It was hard  not to let this affect me, but I stuck to my plan. I stayed in tune with how I felt and monitored my heart rate. I was in the "recovery" zone for the first mile and clocked an 8:22. This was faster than anticipated, but the heart rate was happy with it, so I decided I would do a very gradual progression from 8:22 down to 8:00.

Mile 1: 8:22
Mile 2: 8:20
Mile 3: 8:17
Mile 4: 8:16

Miles 5-9
Everything had been going smoothly when all of a sudden I noticed that my heart rate was well into the tempo/LT zone. This was to be expected. It is a half marathon after all, but it's like it just suddenly jumped up and I was now working hard. Soon after, I found myself slowing down. Miles 4-10 were the ones that went around the park area 3 times. I couldn't wait to get out of the park. I kept getting stuck behind runners/walkers who were still on an earlier lap and it was hard to maintain a "groove".

At around mile 5, I found myself running behind the woman I had met at the 8K last month who runs tons and tons of races. I said hi to her, and that I saw her photo in Washington Running Report. Her insane number of races is her claim to fame, and I was guessing she probably ran a race yesterday. She said she was taking it easy, and I thought I'd stick with her for awhile, but then shortly after I found myself running ahead. No doubt that if there is a local race tomorrow- she will be there!

I took my Honey Stinger energy gel at mile 7, as planned. I figured the calories from the G2 would fuel the first half of the race and then the honey would fuel the second half. This worked out well and I had no stomach issues.

Mile 5: 8:13 (fastest mile of the race)
Mile 6: 8:43
Mile 7: 8:37
Mile 8: 8:55 (slowest mile of the race)
Mile 9: 8:40

Miles 10-13
By mile marker 10, I was finally out of the park! Now it was just road running. Everything thinned out because I was no longer running with people who were on their second lap. There weren't many people around me. By this point, I wasn't really looking at my Garmin, but every time it beeped, I continued to be surprised. After I saw that 8:55 for mile 8, I was sure that all subsequent miles would be in the 9's. I was pleasantly surprised that they weren't!

According to my Garmin, my heart rate stayed in the tempo zone the entire time, but yet I wasn't really pushing. I was afraid to push too hard, and I saw no reason to kill myself during this race. It was that magical "comfortably hard" feeling that a tempo is supposed to be so I thought it must be great training.

I saw my husband at a turnaround point and he seemed to be about a minute ahead of me. Mile 12 was all downhill which made things easy. Mile 13 seemed to last forever and there was a huge hill. (Anyone familiar with the races run near the AMC Hoffman Theaters should be familiar with this hill). It's a monster to deal with at the end of any race, but a real treat once you get to the top and start running back down. Once I got to the bottom, I decided it was finally time to really push and finish strong. And I did-- a 7:20 pace!

Mile 10: 8:37
Mile 11: 8:39
Mile 12: 8:20
Mile 13: 8:29 (this included the hill!)
Last 0.1: 7:20 pace.

Post-Race
My official finish time was 1:50:50. Greg was waiting for me at the finish line-- he ran a 1:49:18.

I placed 222 out of 998 runners (male and female)
I placed 28 out of 178 women ages 30-39.

Post-race.

As I expected, my ranking is a lot lower than it typically is for races because I think I am more affected by the heat than the average runner.

I am happy with how this race turned out. Given the forecast, I was expecting something along the lines of a 1:55. I realize that I ran the race over 9 minutes slower than my PR, but given that I am typically nearly 1:00/mile slower in the heat, this was a win for me. A new "hot weather" PR in the half marathon. The last hot half marathon I ran was in 2:03. Most importantly, I kept a fairly even effort and did not bonk! I think I could have pushed harder and ran a little faster, but it just wasn't worth it for me.

My shins were perfect. Not even a hint of awareness. My feet felt achy and sore for most of the race, but that may have been because my shoes only had 12 miles on them prior to the race. And I think I should have broken them in more. No post-race soreness either, although that could change tomorrow morning.

Looking Ahead
This was a great training run for the Laywer's Have Heart 10K in two weeks. I run that race every summer, so I use it as a benchmark. Thus, it's super important for me to do well!

I will "officially" start training for Milwaukee at the end of June, and in the meantime, keep my weekly mileage in the 30's plus cross training. Thanks for reading if you made it this far!

Oh The Weather Outside is Frightful

As is typical in the Washington DC metro area, we have transitioned from winter to summer with about 2 weeks of spring in between. I try not to gripe about the weather too much because I can't control it, but it was just a few weeks ago when I was setting PRs for tempo runs and such in the cool mornings, and now my training pace has slowed by at least 30 seconds per mile.

I am registered for the Alexandria Running Festival  half marathon on Sunday. When I signed up, I knew that it would likely be a hot race, but I wanted to run it anyway because I wasn't able to race anything longer than an 8K this spring due to injury. Humidity typically doesn't become an issue until mid-June, so I thought I might get a pass on that. But the forecast is calling for hot, sunny, humid weather. 

This morning, Greg and I attempted a 7-mile progression run. It was about 69 degrees and extremely humid. We choose a relatively hilly route and I bonked during the 6th mile, while running up a hill at an 8:30 pace. I was running at paces that felt "easy" in San Francisco but now with the humidity I was in my tempo zone. My heart rate was skyrocketing and I knew I was overdoing it, so I decided to really back off the pace and just take it very easy for the last mile and a half. I completed the 7 miles, but felt weak and spacey afterwards. I don't think I could have run much further. So, if this is how I felt after 7 miles at an average 8:51 pace, how am I going to manage a half marathon in weather that's predicted to be even hotter? Granted, I will take more care to pre-hydrate and there shouldn't be as many hills, but it will still be hot and humid.

So now I'm wondering if I should take this half marathon really easy (as if it were just another long run) or if I should try and push for something maybe in the 8:20 range. (Note: my PR pace is about 7:43). Should I wear a heart rate monitor to make sure I'm not overdoing it? And let that guide my pace? What if I ran it as a really long progression run? I am completely torn on what approach I should take. I think I am much more sensitive to these types of conditions than most runners. While others can still be competitive in hot weather, I usually cannot be, and my placement falls well below what it usually is. 

Really my only goal here is not to bonk. I've bonked in hot half marathons before and it's not pretty. I got a taste of bonking this morning and even for a mile and a half it was miserable. We'll see what happens. . .

As for my training leading up to the race, I ran 34 miles last week, but I backed off the cross training. This week will be a slight taper week with 7 miles today, 6 tomorrow and then 6 on Friday. I also swam 1100 yards yesterday. I'll focus on pre-hydrating and getting enough sleep so that none of those things are a contributing factor to a potential bonk.

New Scenery: San Francisco Running

This morning I had the opportunity to run in San Francisco because I am here for a business conference. I've never been to this city before, but I'd heard nothing but wonderful things.

I knew that it was going to be hilly, but when I saw how extreme the hills were, I thought that there was no way I could realistically go for a run. My hotel is in Union Square, and there is a hill next to it that has like a 25% grade. I probably would have to walk up this thing and it's long. I thought that using the hotel treadmill might be easier and safer, but my Facebook friends convinced me otherwise.

Prior to coming to San Francisco, I had scoped out this route. Some of my friends assured me on Facebook that once I got down to the water it wouldn't be hilly, so I decided to go for it. I am SO glad I did! What a beautiful run. It was so exciting to be in a brand new city, running through areas I had never seen before but had read about.

The Bay Bridge (I didn't take this photo, but this was my view)

The weather was amazing. Mid 50's and not humid. If it's truly like this all the time, then the people who live here are spoiled. I left my hotel started running in the direction indicated by the map. The sun had just come up and there weren't many people around, so I was a bit scared. But it was a nice area, so I just made sure to keep my wits about me and look strong. The first mile was all downhill. Not as dramatically steep as most of the hills seem to be here, but it was still a hill. I logged a 7:23 pace, which felt easy, so I am not sure if my Garmin was off or if it was the downhill + awesome weather that accounted for this.

At about 1.2 miles, I was at the Embarcadero. I could see the water and a massive bridge. It was so beautiful and amazing. I thought it was the Golden Gate Bridge but I later realized it was the Bay Bridge. Still it was amazing. I soon realized I was in my element as plenty of other runners started to show up. This must be where everyone in San Fran runs because it's not so hilly. I followed a man in an Ironman shirt for awhile because I figured he'd keep me on the right route and prevent me from veering off accidentally. I felt like I was in a race. There was always at least one other runner in sight-- usually like 4 or 5 others, and we were all running the same route. Plus, the scenery was completely new to me.

I continued to be shocked by my pace given my easy effort level. I assumed that after the downhill it would go back to my "easy" pace of about 8:40-8:45 but it remained on the fast side. Maybe the Garmin was off, or maybe I was just so excited to be in a new area that I had extra adrenaline.  My intention was to run 7 miles, but I missed the road I had to turn on to get back into the city (Market St.) so I ended up running 7.5:

Mile 1: 7:23
Mile 2: 8:30
Mile 3: 8:09
Mile 4: 8:20
Mile 5: 8:15
Mile 6: 8:25
Mile 7: 8:51 (back up the hill)
Last 0.5: 8:57

7.5 miles, 8:19 average pace. It felt easy and the scenery was amazing. Afterwards I just felt so invigorated and I was overcome by feelings of "I love running so much!" I sometimes don't get that feeling when running the same routes over and over near my house.

I'm registered for the Nike Women's marathon in October, so I will be running here again this fall. I'm planning on that race being a "fun run" without caring about my time. And now I am more excited than I was before!

Tomorrow I'm planning to run again, and then I fly back tomorrow evening. I'm so glad I didn't go for the treadmill option!

Running Controversies (Part I of III)

Welcome to my three-part controversial blog series!

My husband suggested I write another poetic blog about running in the humidity, but the creative juices aren't really flowing that way. So in this three-part series (to be written over the course of the next several weeks) I'll share my thoughts on what I perceive to be the most highly debated running topics among runners.

Headphones
The debate: Some runners insist on always racing with headphones, while other runners get annoyed with the headphone wearers because they can't hear what's going on around them.

10K from 2007 after removing my headphones.

My personal preference: I used to always train and race with headphones and music was a large part of my running. I stopped racing with them just over two years ago when I wanted to be "free" of equipment. Also, sometimes the songs would get on my nerves when it was late in the race and I just wanted peace. Then I met my husband and we started doing most of our runs together, which meant no headphones so we could chat. So now the only time I would ever listen to music on the run would be if Greg wasn't with me and the run was on the longer side. I enjoy racing without them, but I do sometimes think that the extra "pick me up" might help motivate me.
My stance: I don't agree that safety is a valid reason for banning headphones in most races. The exception is if it's a smaller race and the road is not blocked off from cars. Then safety does become an issue. Otherwise, it might be annoying for others trying to pass you, but you aren't at a high risk for being trampled on. . . I don't think! I think there are things that people do in races that are much more "unsafe" than using headphones, such as jogging strollers in the front or middle of the pack, suddenly stopping to walk without pulling over to the side, throwing your cup on the ground where someone else can easily slip on it, etc. As for the rules, people are going to break the rules and wear headphones, which is why I don't agree with banning them. The fact of the matter is, A LOT of people like running with headphones, so banning them isn't really practical.

Minimalist Shoes/Barefoot Running
The debate: Minimalist shoes, designed to mimic barefoot running, are becoming increasingly popular because it's seen to be more natural. Many runners believe that barefoot running will make them faster and less injury prone.

Vibram Minimalist Running Shoe

My Personal Preference: I've never been tempted to do this. I like my running shoes. When I wear less supportive shoes or worn-out shoes I definitely feel it in my legs. I tried running in the Kinvaras (which aren't even minimalist-- just a lot lighter than most shoes) at an expo once. I only made it about 5 or 6 strides until my legs and feet started to feel unhappy. I do realize that minimalist running is something you have to work your way up to, but it's just not a goal of mine.
My Stance: My husband brought up a good point: although humans were meant to run barefoot, we were not meant to run marathons on asphalt or concrete. Maybe if all races and runs were in the grass or a dirt surface, I might be more open to the idea of it. I also think that the amount of research that has been put into making today's running shoes what they are far outweighs the theory that barefoot is best.

Junk Miles
The debate: One school of thought is that the best approach to getting faster is to run more miles. 50 miles a week is better than 40. 60 is better than 50. The other school of thought is that the quality of the workouts is more important than the quantity of the miles. Unless a workout has a specific purpose, then it's just "junk miles".
My Personal Preference: Before my recent injury, I took the "more is better" approach. I didn't consider any miles to be junk miles because if I wasn't doing speed work or a long run, I was simply building my aerobic capacity and training my legs to spend more time running. Usually I only did one speed session per week (alternating intervals and tempo runs) because I thought more than that would be too much, given my relatively high mileage. However, when I trained for my best marathon ever back in the spring of 2008, I was running fewer miles but with two speed sessions per week. Now I am not sure what's best. I still think you need high weekly mileage to succeed at the marathon, but I might be better off reducing my overall mileage in exchange for an extra speed workout each week. In thinking about how I will train for my next marathon, I know I'll be doing a lot more cross training than ever before, so it will be lower mileage, and some of the weeks will likely include two speed workouts.
My Stance: I don't really believe in "junk miles" unless you are running so many miles that you are over training and wearing yourself out. I think that running an 8-miler at an easy pace for the sake of "general aerobic" fitness is just fine. However, if this run comes the day after a 20-miler just to get some more miles in, then maybe it's moving toward "junk".

I'll cover more exciting and controversial topics in the next blog in this series. Meanwhile, I ran 33 miles this week, plus 80 minutes of pool running and 1500 yards of swimming. Half marathon in two weeks!

"Coming Back" Vs. "Being Back"

At what point do you cross the threshold from "coming off of an injury" to being "recovered" from an injury and back at normal training? It's a gradual process, and I don't think there is really any particular day I can cite as being "recovered". But I think I have finally crossed over to the other side!

Coming Back
What does it look like to come off of three stress fractures? Not that horrible. For the first few weeks, I followed Pfitzinger's post-injury plan which was specifically written for stress fracture recovery. At first it was run/walking a few times per week and the walking gradually disappeared. I continued to cross train consistently because I wasn't running enough to maintain my fitness level. In April, my focus was on gradually increasing the mileage (by about 10% each week) and introducing short races and speed work. Here's the run down:

April 4: REST
April 5: 4 miles (plus pool running intervals)
April 6: 6 miles (plus elliptical for 45 mins)
April 7: (pool running + swimming for 70 mins)
April 8: 4.1 (5K race @ 7:19 plus warmup)
April 9: REST
April 10: 6 miles (plus 90 mins pool running)
Land Miles: 20.1, Pool Miles: 22, Elliptical: 45 mins, Swimming: 800yd

April 11: (Elliptical for 50 mins)
April 12: 5 miles (plus pool running intervals)
April 13: 5 miles (plus pool running & 1200 yd swim)
April 14: (Elliptical for 40 mins)
April 15: 5 miles (inc. 3.5 @ 7:27)
April 16: (90 mins pool running)
April 17: 8 miles
Land Miles: 23, Pool Miles: 19, Elliptical: 90 mins, Swimming: 1200yd

April 18: REST
April 19: 6 miles
April 20: 5.5 miles
April 21: REST
April 22: 4.4 miles (5K race @7:11 plus warmup)
April 23: (pool running for 80 minutes)
April 24: 9 miles
Land Miles: 24.9, Pool Miles: 8

April 25: (Elliptical for 49 mins)
April 26: 4.5 miles (plus pool running intervals)
April 27: 9 miles
April 28: (1500 yd swim + 20 mins pool running)
April 29: 7 miles
April 30: REST
May 1: 6.5 miles (8K race @ 7:24 plus warmup)
Land Miles: 27, Pool Miles: 8, Elliptical: 49 mins, Swimming: 1500yd


During this time, I was careful to increase my land mileage by 10% each week, but I didn't have a goal for the other cross training. I just did what I felt was enough to keep me fit without tiring myself out too much. There's probably a lot of variation from week to week (like the week of the 18th when I purposely did less to "taper" for the 5K). I didn't have a plan-- I just took things week by week.


Being Back
After all that, I think I am officially back. I don't have any shin pain when running, although I will occasionally have an awareness of where the fractures were when just sitting at rest. This freaks me out a little bit, but it always goes away and hasn't yet affected any of my runs.

Last week was 30 land miles, 14 pool miles and 1700yd swimming. This includes an 11-mile run-- a distance I have not run since early January. I'm still doing track intervals in the pool, because I'm afraid to introduce another day of speed work into my routine. The pool intervals are extremely challenging and I am confident that they are doing their job, so I am not in a hurry to get back on the track.

I'm now at a point where I can start thinking about summer races.  I've decided to not do any more short races in May. This was a tough decision to make because I feel like I was "robbed" of the nice cool March races and now in May it seems like we still are having some cool mornings.

However, I am focusing my training on the Alexandria Running Festival half marathon on May 29, and I need to prioritize longer runs over races. The longest I will probably do leading up to the race will be a 12-miler, which is a lot lower than my previous half marathons over the past few years. Typically I am in marathon training mode and I have at least one recent 20-miler under my belt prior to the half. As such, I am not expecting a PR at this distance. With a May 29 race, I'll have to adjust my time goal based on the weather, but my real goal will simply to be to run my best possible race and not bonk.

I'm both cautious and optimistic about my comeback. I think the time off was probably a much-needed break after years of high mileage and that the cross training will be a nice long-term supplement.

Patriot's Cup Corporate Challenge 8K

This morning I ran the Patriot's Cup Corporate Challenge 8K race in Fairfax. I had never heard of this race until my husband brought it to my attention. It's a race to benefit The Arc, which is an organization that helps individuals with intellectual and developmental disabilities. Large corporations sponsor the event and form teams. Greg works at Lockheed Martin and they are very competitive about this race. Lockheed Martin had three teams with 5-8 people each. Two men's teams and a women's team.

My goal was a 36:45, which was predicted by the McMillan calculator from my 5K race last weekend. But I would have been happy with anything under 37 minutes.

Greg and I got to the race, took a team picture with his co-workers and then did a 1.5 mile warmup on the course. The course was fairly hilly. I would call it "rolling hills" for most of the race with a few larger ones tossed in there. There weren't any flat stretches. After the warmup, we lined up at the start line. The weather was surprisingly nice. It was overcast and 57 degrees. I think the overcast sky made all the difference because sunny and 55 can be tough on me.

Miles 1-2
These miles were smooth sailing. There were definitely hills, but I stuck to my tried-and-true strategy of even effort: flying on the downhills and running conservatively on the uphills. Mile 1 was 7:23, Mile 2 was 7:24. I was running very close to a woman who I thought I recognized from last week's 5K. In the 5K I remember running close to her for the first mile and then passing her. I wasn't positive it was the same woman, but it looked a lot like her.

Miles 3-4
This was the toughest part of the race. Both Greg and I had mile 3 as the slowest mile. 7:45 in my case. There was just this big long section of hill that didn't seem to end. I ended up passing the woman who I had been running behind, but I continued to hear her, so I know she must be close.  I was able to redeem myself slightly in the 4th mile (7:35) but I couldn't take full advantage of the downhill because I was trying to recover from all the previous uphills.

Last 0.97
There was a nice downhill for the first half of this mile and I was cruising along at a 7:15. But then, there was this really long uphill stretch that just really got me. I felt like I was crawling up the hill. I knew I was so close to the finish line, but I just couldn't make myself go any faster. According to my Garmin, my pace for the last mile was 7:26, but the Garmin also had the course measured slightly shorter than an 8K. But because the large majority of courses are longer than my Garmin distance (making my official pace slower than Garmin) I'm perfectly fine accepting a slightly faster pace than Garmin for this race.

Winning first place in age group 30-39.

My finish time was 36:46, and I won my age group!  I was the 7th overall female (not sure how many total there were). My Lockheed Martin Women's team won first place for the women's division. Greg ran a 34:31-- he's gotten so fast lately!

I also got to talk to the woman who I had been running near, and she won her age group (40-49). It turns out that she was the same woman from Crystal City and that she was running 4 races this weekend. Yes, 4 races in one weekend. WOW!!!!

My analysis of this race was that my "Garmin" pace was slower than I would have liked although my "official" pace was right on target. However, I was basing my goal off of a 5K that wasn't nearly as hilly as this course. So given all of that, I am very happy with my performance. I ran hard and got in a fantastic speed workout. This is a PR by about 3 minutes, but the last time I ran an 8K that wasn't in ridiculously hot weather was 2007.

In terms of coming back from my stress fractures, my longest run to date has been 9 miles (I've done two of those), and this race wraps up my highest mileage week post-injury at 27.  I'm also still swimming, pool running, and using the elliptical.

Shiny New 5K PR

I gave away the punchline in the title. I ran a 5K PR last night at the Crystal Run 5K Friday. Granted, it was only a 3-second PR, but when you're talking about a 5K, every second counts. And when you're only seven weeks into post-injury training (maxing out at 23 miles per week so far), I think it's pretty significant.  I ran this exact same race two weeks ago, and I beat that time by 22 seconds.

Pre-Race
Crystal City is about 26 miles away from where I live. In rush hour traffic on Good Friday, that meant driving for 80 minutes. Yes, it took nearly an hour and a half to get to the race. There was an accident on the highway so we took other roads, and I am pretty sure that 95% of the 50+ lights that we hit were red. I was seriously questioning if we were going to make it to the race in time and Greg vowed that he would never run another Crystal City 5K Friday. It was very stressful, but Greg pointed out that it gave me something to focus on other than the race. However, when I got out of the car in the parking lot, I noticed I was shaking.

We had enough time to warmup for 1.3 miles and get to the start line.

It was raining steadily. Not a downpour, but more rain than there had been at the previous 5K two weeks ago. It was windy, as it always seems to be in Crystal City, but it didn't seem to be as bad as the April 8 race.   There were only a few times when I noticed it being a limiting factor, whereas two weeks ago, the wind dominated my entire second mile.

This was also the "Red Dress Run" for the American Heart Association and participants were encouraged to wear red dresses. I complied. Unfortunately, I wasn't able to wear my Mizuno Elixirs (which have red in them) because those are lightweight trainers and I wanted to be extra careful about not re-injuring my shins. So the trusty Brooks Adrenaline it was.

Mile 1: 7:06
I got off to a slow start. Even though I started close to the front of the pack, there was still quite a bit of crowding in the first quarter mile, and  I glanced down at my Garmin to see a 7:30. I didn't want to expend too much energy weaving through people, but I had to get my speed up. During this mile, I told myself that I would be my own mental coach. And I was going to pretend that I was two people: myself and my coach. And that the coach had to be positive but pushy, and that I had to listen! I had read a blog earlier in the day that said "speed comes from being relaxed" so my coaching self reinforced that to me throughout the race.

Mile 2: 7:10
I was determined not to let this mile kill my race like it did two weeks ago. There was still the same incline, but the wind wasn't as bad. I drafted a little, too, which helped. The person I was drafting off of was running faster than me so that motivated to keep up with him so I wouldn't loose my wind shield.

Mile 3: 7:08
By this point, I thought I could PR, even if it was extremely slight. I told myself to just hang in there for the first half of the mile, and then really just give it everything I had the second half of the mile, starting my finish line kick before mile marker 3. I remembered from last time how the last 0.05 were on a slippery, curved incline. Losing time would be inevitable so I tried to make up for that beforehand, and during that final 40 feet to the finish line. I kept telling myself to relax but push, and I did. I pushed really hard during the last half mile, and for the last quarter mile, my Garmin was showing that I was solidly in the 6's.

Finish time: 22:18, which was good for 15th female out of 392. My ranking wasn't as high as April 8, but there were five women who ran sub-20:00 last night. And when I raced two weeks ago, there were no women who broke 20.

I'm super excited about my PR and how I mentally coached myself throughout the race. I had a race strategy based on my experience from two weeks ago and I stuck to it.

Greg ran a 26-second PR with a 21:11. He just keeps setting these massive PRs!!!!

Overall it was a great night, and well worth the 80-minute rainy drive for those 3 seconds of the PR. :-)

Here is a link to the Video of me crossing the finish line.

Missed.

I was supposed to run the GW Parkway Classic 5K as my first race post injury. The race is scheduled for Sunday morning. However, if the government were to have shut down, there would be no race. My backup plan was the Crystal City 5K last Friday night.

At 6:00pm, it looked as if the government would in fact shut down. No decision had been made and they were still arguing over what they were actually arguing over. Plus, one of the articles I read said that even if they DID agree to something, there wouldn't be enough time to write something up and make it official by midnight. So I went ahead and raced Crystal City, telling myself I would cry and throw stuff if the government didn't shut down and I could have raced the Parkway. I thought about finding another 5K on Sunday as a backup instead. But none of the ones I found were as appealing as the Crystal City race. And then I would be kicking myself for not running Crystal City. 

There are quite a few reasons I would have preferred the Parkway over Crystal City. After all, I don't shell out $45 for just any 5K. The Parkway Classic is special to me. I registered for this race long after it closed, thanks to my affiliation with Pacers. And when I did, I was super excited about it. I love this race because the course is fast, it's well organized, it's point-to-point and I've participated most every year since 2006. The weather forecast for Sunday at 8:00am was overcast and 53 with nearly no wind. Ideal. Crystal City, on the other hand, was rainy, slippery, windy at points, and with quite a few hairpin turns.

When I woke up this morning, I did cry and throw stuff. The Parkway Classic is on and the Government didn't shutdown. I made the wrong choice.

I want to run the Parkway Classic!!!!! Badly. But I know it's not smart because I am just returning from multiple stress fractures. And I might be disappointed with my time, having just run a 5K less than 48 hours prior. Dammit!!!! I just feel so stupid. I should have known that those politicians wanted to look like heroes at the last minute. I should have just found another 5K backup and had more faith that the Parkway Classic would run. And why, why did the government have to wait to the very last minute to make this decision! Seriously!!???  You couldn't have come up with this on Friday morning? 

Anyway, my race was so-so. I ran a strong first mile, had a difficult time in the second mile, but then came back strong during the last mile. And the point 0.1 might have been my slowest ever for a 5K. . . . 

The course: relatively flat, but with inclines and declines, about three hair-pin turns and several "curve-arounds" with a curvy uphill finish.

Mile 1: 7:08

This was my goal pace for the race, and I was elated that I ran exactly on pace for the first mile.

Mile 2: 7:24

What I didn't realize about mile 1 was that the wind was at my back. It wasn't an overly windy night, but with all the tall buildings in Crystal City and the gusts that would come, it got to be very tiring. There was about a half-mile stretch during the second mile where I was running directly into the wind and the course was on an incline and I just felt like I was in a losing battle. At one point, my hat flew off  my head, and I was barely able to catch it. I ran the rest of the race holding my hat. I was actually in the 7:30's for most of the mile, but as it ended, I was able to pick up the pace a bit and net a 7:24. 

Mile 3: 7:12

I was highly discouraged by my second mile split and knew my goal of a 7:08 average was shot. But I still wanted to run strong so I forced myself to push. I passed several people in this mile, which was very encouraging. 

Last 0.1: Slow.

Slippery Surface Finish

I didn't stop my Garmin as soon as I crossed the line, so I am not sure exactly what my pace was here, but my problem was that this finish was around a curve, that was going uphill, on a slippery wet brick surface. Because the surface was more slippery than the rest of the course due to it being brick and it was on a curve, I was afraid to take this fast and slip so I actually slowed. My Garmin data shows a spike at a 14:45 pace during that last 0.1. 

Official time: 22:41, 20 seconds slower than my PR.

I wasn't thrilled, but I also think it's a decent time, given my highest mileage week was 18 miles and prior to that it was even lower. I was also happy that my shins didn't hurt. I never take that for granted. I think that the wind in the second mile, combined with the slippery pavement and hairpin turns really affected my momentum. This is why I think that I would have run maybe 15-20 seconds faster on the Parkway. No hairpin turns, the pavement wouldn't be wet, the forecast doesn't have the wind. The last stretch is on a long straightaway so you can see the finish line and have a strong final kick. That last 0.1 last night was my slowest portion of the race, simply because of the wet brick surface going on a curved uphill. 

Have I mentioned yet that I REALLY want to run the GW Parkway Classic tomorrow?????  It's going to take all the restraint I have to not go and run it. I just have to remind myself that even though the risk of re-injury is very small, if I were to get re-injured, I would seriously never forgive myself. And after having raced last night, I don't think my performance would be what it could have been if I hadn't done Crystal City.  I'm so frustrated!!!!!!! And I know it sounds horrible, but now I am just insanely jealous of everyone who does get to run the Parkway. 

I am still blaming myself and feeling like I am so stupid for deciding to race last night. I really wasn't in the mood for it. I felt sluggish all day. BLAH! :-( 

The good news is that I was one of the top ten women: 9 out of 396. This is the top 97th percentile, so I guess I really can't complain about that. 

My next race is the Crystal City 5K on Friday, April 22. Hopefully I'll do better, but I feel like everything these days is just out of my control. All I can do is try my hardest.