Early to Rise

If you had told me, even two years ago, that I would be happy to wake up at 4:30 to exercise, I would have laughed heartily: "Hahaha!" 

But it turns out that it is actually quite nice! 

There was a girl in my high school chemistry class who came to school with damp (sometimes greenish) hair after waking at 4 to go swimming. - she was at Olympic trial level. I asked her how she could do that and she said she didn't mind. 

I didn't get it but now I understand. When your body gets to a certain level of conditioning the exertion becomes pleasant, the high addicting. And what a great antidepressant!

So here I am at the gym, having woken up at 4:30 and having ran 9 miles by 6:50- yes, A..M. It may rain today and my husband can't watch the baby later (and I don't want to miss Yoga).

Too bad my rest day was yesterday, but it was one that I couldn't rearrange even though the weather was nice, having run 22 miles and 10 miles the two days before. Don't want to break this body that has let me accomplish so much!

Anyway, it's 7:30 and I'm on my way home, already done with my run for the day! How cool is that!

22 Miles in the Rain

Last week it was ice. This week it was rain. Once again I had a great run set up with friends and I thought the weather would squash my plans.

BUT! When I asked my friends from my running group, they all still wanted to come! 6 people willing to join me at 5:30 in the rain! And one at 6:45 to run 10 more miles with me! 22 miles in all and I only had to do the last 4.5 miles by myself!

I love Mom's Run This Town! What a great running group! If you are interested, chances are there is a chapter near you! Find out at Momsrunthistown.com.

I'm not going into a mile by mile recap today. Lets just talk about some differences from previous runs:

Today, I took my Powergel every 5 miles as usual but felt a little wonky (tired and hungry) at mile 18.5. So I took my last gel early and felt better. I kept thinking of a friend who told me that in the Marine Corps Marathon there were big chocolate chip cookies at Mile 20. I was seriously craving one :)!

Other than that, after doing 20 miles twice, 22 didn't seem much harder and I'm feeling good now!

I got a chance to wear my Knuckle Lights for the first time and I love them!

They provide a steady bright stream of light that seriously illuminates the trail and they are very comfortable to wear, even for me and I do not like carrying anything when I run. In fact, they were so comfortable that when it got light out I didn't bother to take them off or run them to my car when I passed by it!

They are also safe to use in the rain.

Thanks to my friends and knuckle lights, I could safely start at 5:30 and be done before 9:30. Then home to my family and some Talenti Tahitian Vanilla Gelato!

Running Long - on the Treadmill . . . And Turkey Hill Homemade Vanilla Ice Cream!!!

I was so excited (I get that way before my long runs). I had a great event lined up for this morning with my running group "Mom's Run This Town." 3 people were going to meet me on the Mount Vernon Trail at 5:30 to run until 6:30. Then we would get back to the start to pick up the second leg-at least one more person who would run 12-15 more miles with me. 

Then it snowed . . . and temps plummeted to the single digits. The trail, the sidewalks, the sides of the road, all covered in a sheet of ice. There was truly no where to run safely. So, off to the gym (that place I go to maybe once a month on average but it is so worth it for these instances).

I started my morning at 6:45 at Starbucks for a Gingerbread Latte. A froufrou coffee drink is part of my long run ritual. The shopping center parking lot was a sheet of black (and some white) ice. But I made it in and out.

Then on to Golds, where happily, their snow plow company had done a bang up job.

Once on the treadmill, the mental games began. I was nervous. Could I REALLY get through 16-18 miles on a treadmill by myself?!? (Somewhere in my head, I knew I was actually going to do 20 miles but I tried not to admit it to myself yet.)

I started at a 9:40 pace with a 2.0 incline. I have read that using that incline helps compensate for the treadmill being slightly easier than road running. I cued up the second half of The Hunger Games on my IPad and away I went.

At mile 4, I switched to a 9:30 pace and continued that until mile 15, taking gels at mile 5, 10, and 15. Always with water!

When that movie was over, I switched to Into The Wild. Then, at mile 15 I switched to music and alternated my pace between 9:30 and 8:00 because the music and runners high gave me a "pick me up." I knew I had this then. I would do 20 miles and love it!

At mile 18.5 I started to feel a cramp in the top of my right foot, so I lowered the incline to 1.0 and slowed down to a 10 min mile. No help. 

I paused the treadmill and retied my shoe looser, shaking out my foot. BETTER!

Back on the treadmill- pace up to 9:15. Then up to a 7:56 minute mile for one final mile at 19 miles and then DONE! 20 miles complete!

189:10 (9.27 minute mile average)

I did it! I doubted it could be done but I did it and am relieved to know that no weather can keep me from my training :)

I had to walk for about 10 minutes afterwards. I stopped for a sec and felt a little woozy. Walking is always recommended post long run because the muscle movement of walking helps pump the blood and prevent blood pooling and dizziness.

Properly cooled down, I headed for home. I wa feeling happy and goofy though and couldn't resist the urge to announce to the recruiters in the gym office that I just ran 20 miles on the treadmill. High fives all around - then home to my ice cream recovery.

Today's treat was Turkey Hill Homemade Vanilla mixed with Plain Greek yogurt in about a 2:1 ice cream:yogurt ratio.

The Greek yogurt adds healthy protein and live active cultures. Also, when the two are soft and stirred together, the ice cream gets a delicious icy consistency much like when it is added to root beer. Also, there seems like there is more ice cream!!! It's delicious. Try it!!!

The vanilla ice cream itself was . . . Fine. Not the best and not the worst. (I highly recommend Talenti Vanilla- by the way.)

But mixed with the yogurt it was delish!

Recovery done right once again.

Running Motivation (and a little about disordered eating)

Let's talk about motivation. Sometimes I don't actually feel like running, and sometimes I feel like running - in my head- but physically I feel sluggish and am not sure how I will actually make the number of miles on my plan.

Here's one way I motivate myself:

I tell myself, "you only HAVE to run 4 measly little miles today- 40 minutes or less. Then you're done."

Then, I get out there and run- and you know what? I rarely ever end up running 4 miles. At mile 1 I'm usually still dragging a bit, "only 3 miles to go."

Mile 1.5, "almost half done!"

 Mile 2 comes and I am already half done with my run!!!

ThenI hit mile 3 and my legs finally loosen up, I feel warm and find that I have shaved at least half a minute off of my pace. Now there's only ONE mile left. But  one mile is nothing! And before I know it, I look down at my GPS and there is LESS than a mile to go . . . But I don't want to stop! I feel great. I'm moving fast, I'm flying. I'm up for 5 miles now!

Mile 5 comes and I realize I could do one more . . .

That's how I managed to do 7 miles on Christmas Day! (TOTALLY worth it with Christmas dinner right after) I ate so well :). And then today, I managed 6.3 miles after promising myself 4, before starting the trip to my parents house for Christmas, round two.

Speaking of food, here is another way I motivate myself:

I have had a lot of trouble with food in my life, eating too much or too little, yoyoing in weight.

When I wanted to get pregnant, I spent a year "getting healthy" and got to a healthy weight. I used "My Fitness Pal" daily before my pregnancy, during, and now, when I am running so much. 

I use it as an iPhone app but it works on the computer too. It keeps track of, not only my calories, but all my nutrients- protein, carbs, etc. and gives me more calories to use when I run.

Here is an example, the Christmas Feast:

I have my basal metabolic rate on the top right, plus my exercise calories in the middle, and my total. I allow myself extra calories for Breastfeeding as well so I am in the red. 

Some might say, "why are you doing this? You're skinny! You don't need to diet!"

Well, I'm not dieting, I am controlling my eating and also making sure I eat enough because I struggle with disordered eating and can't seem to manage things naturally, without a plan. And I hope that my admitting this and sharing my strategies will help someone else.

Anyway, back to motivation:

I plan what to eat for the day and I add 4 miles of running - what I HAVE to do. Then, during my run I often think, if I do those extra miles, I could eat even more!!!

Forget messing with those miserable 100 calorie snack packs, I could have something good! Maybe iiiiice cream :).another good motivation. Running, is the most efficient calorie burning exercise I know of for ease of use and time spent.

One more note on nutrition, which I'm sure I'll talk about more later. I don't actually eat a lot of junk or just eat ice cream. I enjoy Greek yogurt, oatmeal, sweet potatoes, chia seeds, banana and spinach smoothies, fruit, veggies, and cottage cheese as major staples in my diet. Yum!

I hope everyone had a wonderful holiday!

Merry Christmas from me, my daughter Ember, my husband, Bill, and my stepdaughter Sarah!

Oh My Aching Quads!

Well, they aren't really that bad. I can just feel them ( and my calves) when I go up or down stairs - and first thing in the morning. The second day is a little worse as usual. But not bad, really. 

Lets just say, though, I am glad common sense took over and I stopped running at twenty . . . point two. . .miles as planned. That runner's high hit me at the end and I could have gone on and on . . .

Conventional wisdom states to only up your mileage by 10% a week. Others refute that. There are article for and against right now. However, all do agree that recovery is important. That is why I am taking a rest day today. 

Here is my training plan:

This is the Ultrawomen's 50K plan. "Why this plan?" You ask. "Aren't you running a Marathon?"

Well, this plan just looked like more fun :). I like long runs. 

Also, I am really easygoing about "plans" and may or may not follow it all the way. Maybe I will only go to 22 miles and stay there, maybe I will lower the midweek or post long run mileage. Who knows? I believe in listening to my body and doing what is fun and works for me.

I am also referencing Hal Higdon's intermediate 1 plan so I have a minimum goal.

It just looked more fun than the beginner plan.

Anyway, I really like the 50K training plan because it allows awesome long runs but gives an easy week in between for recovery of muscles. Sounds like a good idea to me!

Also, I am planning on running the Marine Corps Marathon this fall, but I have to get in first. It is a lottery this year. I can run the Marine Corps 17.75 K this spring and get guaranteed entry BUT I have to get through on the computer to register without it freezing up. Registration historically fills up fast and I bet this year will be super popular- what with the lottery and all. 

So, I have a plan B. If I don't get into marine Corps, I will run the New River Trail 50K in October. It has great reviews and a reputation for being well organized.  It sounds great, and if I don't run it this year because I got into Marine Corps, I probably will next year. 

Happy Running and Merry Christmas everyone!

20.2 miles!

Today I did my longest run ever! 20.2 glorious miles and I loved every minute of it.

First, let me explain my "training" philosophy. I have trained for a marathon before so I am familiar with training schedules - but I got pregnant after getting to the 14 mile point and never finished training.

Up until last week I was just doing long runs for fun and to see how far my body could take me. But then when I hit 18 miles last week I decided to sign up for a spring marathon. I am now signed up for Rock and Roll DC. Chosen because it is close to home.

Anyway, I am mostly going with "what does my body WANT to do and feel GOOD doing." But I am using a couple training plans for reference. Hal Higdon's Intermediate 1 is kind of my minimum goal ( I am just starting week 9) and Ultraladies 50K training plan is my maximum. Today, for example, I needed at least 15 miles and I felt great so I went for 20.

So, run recap:

I started out at Belle Haven Marina at 7 am. Wearing a tank top, I might add. December 22 and almost 70 degrees already! I also had on my amphipod hydration belt - my first run with it since I didn't have the stroller to carry my water.

Getting ready to start my run.

I ran about 0.2 miles from my car when I decided that 4 water bottles on my belt was too heavy, so I ran back to the car and left two there.

Also weighing heavy on my mind was the weather report on the way down of a "band of gusty showers and thunderstorms" that was due to hit in 45 minutes. I debated going to the gym and hitting the dreadmill but I had so looked forward to this adventure that I decided to chance it. Though I did regret not bringing a ziplock for my phone or putting it in its Lifeproof case.

Fortunately, 0.7 miles down the trail, I saw a clear plastic bag and wrapped up my phone. Now I was ready for the weather!

3 miles in, I was running along the water in Old Town Alexandria and stopped to take a picture of the sunrise.

I felt so happy to be alive and able to run!

At mile 5 I took my first PowerGel. I have experimented with different fueling methods including prunes, raisins, sweet potato purée, and honey, as well as different gels and have liked Powerbar PowerGel, with 8-12oz of water every 5 miles, best for its consistency, convenience, and how it makes me feel. (I also eat a tablespoon of Chia seeds in my oatmeal before a run).

I ran north along the Mount Vernon trail until I passed Dangerfield Island at 8:30. I knew some girls from my running group "Mom's Run This Town" were meeting there at 9:00 to run and I wanted to stop and say hi. So I kept running north for 15 minutes so I could turn around and get back by 9:00. I passed Regan National Airport and turned around.

At 9:00 - mile 11, I was back at Dangerfield Island and stopped at the bathroom, took another gel and stopped to say hi to the girls from my group. Then I continued south.

I was back in Old Town about mile 14 and feeling great. Visions of running 21 or 22 miles or heck, a whole marathon, were racing through my head as my pace picked up from a 9:30 mile to 9:15. 

At mile 15.8 the rain hit and hit HARD - i could barely see at firstI was about 0.7 miles from the bathroom and 1 mile from my car. I stopped in the bathroom to take my last gel and check my phone. The plastic wasn't helping much in that downpour. I took it out of its case and dried it- it seemed okay.  Then I called my husband in case he was wondering how I was doing and to let him know I had about 4 miles left and was doing fine in the rain. I wrapped my phone in toilet paper and the plastic again, stuffed it in my bra, and ran the 0.3 miles to my car to drop it off.

At the car, I also took off my Garmin Forerunner 10 GPS watch, dried it, and covered it with a plastic wrapper I had in my car, since it was not waterproof. Then I continued south on the trail for 2 miles out and 2 miles back to complete 20 miles.

I'm glad I ran in the rain. I hadn't run in a soaking rain before and didn't know how I would do. Would I get blisters with wet feet? Would I be too uncomfortable? Turns out, I was fine and it was actually refreshing! Now I'm not afraid to run in the rain again.

Side note: I looked up "proper care for wet running shoes" and learned I should take out the insoles and let them air dry away from direct heat such as a radiator which can dry out the materials in the shoe.

Back to the run. At mile 18 (my previous longest run - completed last week and inspiring me to sign up for a marathon- I turned around and headed back to Belle Haven and my car. I was still feeling good. Nothing was hurting but I was finally starting to feel like stopping at 20 whereas before, I wanted to KEEP GOING!

At mile 19.5 my body started to talk to me - just a little. No pain, just . . . hard to describe  . . . I was starting to feel the pounding.

At mile 19.9 the feeling was gone as another wave of "runner's high" hit and propelled me to run just a little past the Marina and finish 20.2 miles "so I could say I only had 6 more miles to complete a marathon."

Why did I stop? Well, I told my husband and toddler that I would be back by 10:30 and it was 10:25. Also, even though my body said Go! Go! Go! I didn't want to push it and up my mileage too quickly. I have never done 20 miles and don't know how I'll feel tomorrow.

I got in my car, drove home, and snuck upstairs before my toddler saw me to change into some dry clothes. Then, I had half of a large sweet potato, and some Talenti Eggnog Gelato mixed 2:1 with plain Greek yogurt. Yummy! Before cuddling with my little girl for a nap.

A perfect ending to one of the best mornings of my life.

Häagen Dazs Peppermint Bark Ice Cream

The Run: Tuesday, Dec 3. 17.13 miles at a 9:30 pace. 1,555 calories burned.

The Ice Cream: Häagen Dazs Limited Edition Peppermint Bark Ice Cream. 280 calories per half cup. 3.5 servings per container for a total of 980 calories. 

Yummy! This was pure pepperminty Christmasy goodness in a bowl!

The base is white chocolate ice cream. To me it had a hard to describe flavor. It didnt taste like white chocolate (which doesn't taste chocolatey at all.) And it didn't taste like dark chocolate. It was kind of an in between flavor - like the way a chocolate mint plant smells chocolatey. I liked it.

The additives were candy cane pieces and white and dark chocolate chunk pieces as pictured on the container. Here is how they look in real life:

In my opinion, there were just enough.

 I really enjoyed this flavor after my run! I had also bought Talenti Peppermint Bark and tasted both before deciding which to eat. I am usually a huge fan of Talenti but not this flavor. The hard chocolate shavings tasted cardboardy and there was very little peppermint flavor. Definitely go for the Häagen Dazs!

Below: Christmas in a bowl.