Couch to Comrades

Gone Too Soon

2010-10-05T19:05:00.000-07:00

I've been putting off this post for a long time, hoping and praying that I wouldn't have to do it. Unfortunately, I keep glancing nervously at my calendar and the imminent count-down to 10-10-10 marches incessantly on. Five days to go until I have to attempt my first 26.2.

Now, at this point, I should be nervous in any case. I should be obsessively going over racing strategy. Putting together playlists perfectly catered to ever twist and turn in the Chicago Marathon course. I'd definitely throw some Rick Astley in for North Columbus Drive, and some Deadmau5 for the long straight down lakeshore.

Instead, I've spent the last three weeks trying to nurse a knee back to health after doing significant damage to it on a surprisingly brutal hike in the Marin Headlands - who knew that descending a 2.5 mile long 45 degree incline after an 8 mile hike would take a toll on the knees?

The view was definitely worth it though:

Nonetheless, here I sit with a significant obstacle in my path.

Luckily, I don't think my fitness is going to be a problem. So, I think the plan for now is going to be to suit up, head to Chicago, and try to do the race at an extremely slow, measured pace. I'll drop out at the first sign of the injury flaring up, but overall aim to finish in around 5 and a half hours - a far cry from the 4:20 I had originally been targeting.

And so now, in the week where I should be getting excited about the adventure ahead, instead I find myself skimming through race calendars trying to find a suitable replacement race. Jamaica in December anyone?

In it for the long haul

2010-08-27T07:34:00.000-07:00

Clad in spandex and armed only with $20, a Metro card, iPod, and an energy gel, I ventured out into the quiet pre-dawn New York streets to take on the 20 mile run, the heart of marathon training. It's been a long time since I've felt this nervous about a race or run, but the 20 miler is an entirely different physical and, more importantly, mental beast than your typical long run. This is the farthest distance that most recreational marathoners will run before the actual race, and in some ways is even more difficult than a marathon as you lack the crowd support and adrenaline to spur you onwards. However, I'm very happy to report that my run went fantastic and has left me feeling much more confident in my ability to cross the finish line on October 31.

Unlike my usual waterfront runs, this morning I spent half of my route trotting up Lexington and Park Avenues and through Central Park. Streets that are normally crammed with tourists and hustling New Yorkers were eerily quiet at 5am; it was almost as though I was alone in the city. As I climbed up a hilly section of Park Avenue, I watched the sun rise above the UES - absolutely beautiful and about as close as I've ever come to a spiritual experience. Today's run reminded me why I love the sport so much; running offers you the chance to really appreciate the sacred in the profane and get intimately acquainted with your home turf. The miles literally just melted away as I was too preoccupied in admiring Grand Central sans tourists, taking in the Met's architecture, or chasing pigeons across the trail.

Alright enough romanticizing, as soon as my runner's high wears off I will not be reminiscing so poetically about this morning. Here are a few of my useful takeaways from today's run:

Plan ahead. There's a reason distance running appeals to so many Type A, OCD individuals... Running for hours on end requires a strategy! And organization! YAY. Preparation is critical for a successful 20 miler. Map your route ahead of time, lay out your clothes and gear the night before, think about the timing of fuel intake, etc. If you take care of these tasks before you hit the road, you'll free yourself up to focus on quality running!
Experiment. One of the cardinal rules of marathons is DON'T TRY ANYTHING NEW ON RACE DAY. The last thing you want to do at the marathon is mess around with new shoes, food, pacing, etc. So take advantage of your weekly long runs to experiment with everything from your morning pre-run routine to the best blister-preventing socks.

After a lot of trial and error, I think I've finally found a solid food/hydration plan for my long runs. While most energy gels make my stomach upset (and taste ridiculously gross), slowly eating a Clif Shot over the course of a mile or two is gentle enough for me to handle and provides a good supply of simple carbohydrates to keep my legs going after I burn through my breakfast. I follow up the gel with a huge Gatorade courtesy of the nearest bodega, which I'll nurse for the second half of the run. Remember - if you're running for longer than 75 minutes, always start consuming calories after the first 30-60 minutes. You'll set yourself up for a bonked run if you wait till your legs are already dead. Not even a Gatorade mainline will save you then.
Refuel. Most runners are pretty good about carbing up before a long run or race, but it's equally important to replenish your body's depleted glycogen stores within 15-60 minutes post-run. Look for drinks (or make your own!) with a good mix of protein and carbohydrates. Doing so will drastically cut down on fatigue over the next 24 hours and help rebuild muscle fibers. My personal fave is a big glass of chocolate milk, which studies have shown is actually one of the best recovery drinks. Yum! Runner's World also has some great tips for general post-run recovery that I definitely recommend checking out.
Restraint. One of the most common mistakes among first-time marathoners is running too fast during their long run. Long runs should be taken a minute or so slower than your planned marathon pace, or 1 1/2 - 2 minutes slower than your best 10K time. Running slowly minimizes your chances of injury (obviously a valid concern when running crazy length distances), and is an opportunity to get your body accustomed to moving for 3+ straight hours, a benefit that cannot be overestimated on race day. Save your sprinting flats and rage runs for tempo/track work days - there it's totally acceptable!

Happy running this weekend, y'all!

Weekly Running Roundup: BE MORE EFFICIENT

2010-08-25T06:40:00.001-07:00

In an attempt to force some structure on my blogging habits, I've decided to start posting a weekly roundup of any interesting/life changing running articles, news, workouts, or events. Get ready to be bombarded with KNOWLEDGE, whether you like it or not.

For those wary of the barefoot running trend, a new study from the University of Wisconsin found that simply shortening your stride can increase running efficiency and prevent injuries - similar perks to running sans shoes but minus shelling out $80 for a pair of Vibrams. Also, I would just like to note that I totally beat UW to the punch back in March. BOO YA!

However, the 12+ hours spent in my cubicle may thwart any gains made by even the best running form. According to Pete Pfitzinger, co-author of Advanced Marathoning, sitting at a desk from 9-5 causes "the hamstrings [to] become short and weak and the core muscles do not have to work as you lean back in your chair." Oh, and sitting in a cube also increases vulnerability to ITB syndrome. Fantastic. Maybe Citi will dish out for one of these?

But when in doubt, you can always let external stimuli propel you into better running. NYT's Well blog reports on the interplay between music and exercise. Unsurprisingly listening to up-tempo music often motivates and tricks the body into working harder, performing faster. What better excuse do you need to download La Roux's new album, blast Cascada with pride, or go with some old school Matchbox 20 (oddly enough they're on ALL my running playlists)? Although, there is definitely some merit to unplugging the iPod now and then on your run. Running with just the thoughts in your head can be wonderfully refreshing even if you're not maxing out your speed.

Speaking of speedy runners, three of the world's top marathoners, Samuel Wanjiru, Tsegaye Kebede and Robert Cheruiyot, just announced that they'll be joining the already stacked elite field at Chicago's Bank of America Marathon. With several marathon championships and sub-2:06 records under their belts, these three runners are guaranteed to give spectators a great show at the Chicago marathon, which is renowned for being one of the fastest courses in the world. Greg, you'll be right up there with them right?

Hope you enjoyed your lunchtime information spam; obviously I had a productive morning at the office. Definitely let me know if there are any topics that YOU'D like to read about - clearly this is an evolving project!

Coping with rage hunger

2010-08-23T12:48:00.000-07:00

It's official: my stomach has taken control of my body. Obviously that's a slight overstatement (errr not really), but in all seriousness, my hunger has reached new levels often times leaving me bonking halfway through a run or rage hungering at all my friends. Sorry!

This week has been case in point. Since Saturday's 18 mile run (!!!), I have literally been constantly hungry. Embarrassingly so. I highly doubt it's professional to be downing your lunch during a 10am meeting, but desperate times call for desperate measures? Obviously my high mileage has forced my body to burn calories like never before, but the issue has also been exacerbated by less than great eating habits for the past couple of months. I most likely haven't been getting as much fiber/protein as I should since Seamless provides at least two of my meals a day, leaving me at the nutritional whim of Tribeca's restaurants. Less than ideal. Besides being fun and wonderfully destressing, cooking is the best way to ensure you get the proper nutritional mix to maximize your training.

So last night, I took advantage of an early exit from the office to swing by the Union Square Greenmarket to scope out the vestiges of summer's produce. Snagged a few pints of shiny yellow and red cherry tomatoes, a couple shallots, and a bundle of fresh basil, which I decided to combine with some pasta and spicy Italian sausage. Perfect combination of carbs, MEAT, and fresh veggies for a hungry runner. I wanted to whip up one of my mum's standard summer pasta dishes, but of course I couldn't find the recipe and was way too lazy to fill out the form for Cook's Illustrated free online trial. So I winged it!

Homage to end of summer tomatoes
(Loosely adapted from the vague memory of a Cook's Illustrated recipe)
2 1/2 pints cherry tomatoes
3 cloves garlic (1/4 inch slice)
4 large shallots (sliced in rings)
3/4 lb spicy Italian sausage
2 tbsp olive oil
red pepper (to taste)
kosher salt
pepper
basil
farfalle or orecchiette pasta
arugula (optional)
pecorino or some other hard cheese, preferably with a little bite

Preheat oven to 300F. Line baking sheet with aluminum foil and place whole cherry tomatoes on sheet along with sliced garlic and shallots. It's okay to leave the shallot rings intact rather than separating as it will help prevent them from burning. Toss vegetables with 2 tbsp olive oil and salt pepper to taste. Slow roast in oven for ~30-40 minutes, tossing every 15 minutes.

While the tomatoes are doing their thing, heat a dash of oil in a frying pan and quickly sear the outside of the sausages on high heat (3-4 minutes). Turn heat down and cook the sausages almost through for another 10 minutes. Drain fat from the pan and then allow meat to rest/cool for a few minutes before chopping into bite-sized pieces.

Stir the sausage into tomato mixture and put back in the oven for another 20-30 minutes, or until the tomatoes begin to burst. While you're waiting for your tomato sausage mixture to finish up, boil water and cook your pasta of choice - I prefer farfalle or orecchiette. After the tomatoes have burst and the onions look nice and caramelized, remove from oven and mix with pasta and arugula if you want some extra veggie lovin'. Garnish with basil and shaved pecorino cheese. Last step, put food to face.
I got a little overzealous in my cooking binge last night, so I also tried my hand at this fantastic recipe for goat cheese and caramelized onion cornbread from Smitten Kitchen! If you like corn, cheese, bread, or really just happiness, then you should definitely bake this immediately. Clearly I had to sample a smidge before getting around to photographing it.

Coming up: tackling the formidable 20 mile run, energy gel reviews, my running bucket list, and more NYRR races!

Why MTA is the bane of my existence

2010-08-16T12:04:00.001-07:00

This past Sunday, Kim and I put on our gamefaces and braved New York's northern most borough for the NYRR Bronx Half Marathon. The race itself went remarkably well. The weather calmed itself down to the mid-70s, Kim didn't die of an asthma attack, and I restrained the urge to run fast, keeping a consistent, slow pace throughout all of the very hilly 13.1 miles. The course was a little...interesting. Took place mainly in residential neighborhoods, some sketchier than others, with quite a few turn-around points and unexpectedly lots of hills. Overall, it was solid training run and I would have given the whole experience a gold star if it weren't for the SUBWAY RIDE OF DOOM.

Now what should have been a straightforward, albeit hour long trip, to the Bronx turned into a two-hour one way ticket to transportation meltdown. Efficiency is not MTA's strong suite it seems. Things started off poorly when Trip Planner blatantly lied to us and left us stranded in the sweltering Union Square stop, waiting close to 30 minutes for the 4 train. Of course upon arriving, the 4 train is 1. packed and 2. going local. Yessssssss, nothing better than a 30 stop trip to the hood. At this point, my inner punctuality freak was stressing slightly that we'd be cutting it close to the start, but I reassured myself that as long as the rest of the trip went smoothly we'd have a few minutes before the gun went off to hit baggage check and stretch.

False. Two stops and 20 minutes away from the race's start, the train conductor announced that due to MTA's epic timeliness fail they were going to expedite the train's route and skip the next couple of stops. WTF. There were maybe a handful of non-runners on the train at 6:45am. So a few hundred NYRRs were forced to chill out on the platform waiting for a new train that would deign to stop at Bedford Boulevard. End story, Kim and I missed the start by 20 minutes and were just 10 minutes shy of them shutting down the starting gate.

Oh, and post-race there were no Manhattan bound trains at our station. Silly me, why ever would I want to go back to the island. So we had the "privilege" of going to the end of the 4 line. I'm just glad we're still alive.

To best express my RAGE towards MTA, I'm offering you a little photographic homage to Sunday's misadventures. Or I'm just looking for an excuse to dabble in Paint after reading waaaay too many Hyperbole and a Half posts. If you, haven't seen this blog, stop what you're doing immediately (well after you finish reading and commenting on my post) and go to this site. Guaranteed hours of procrastination.

1. Chaos after ALL the runners were kicked off the train two stops away from the race with less than 15 minutes till the start. Not okay, MTA.

2. Kim really didn't want her face in this one for some reason. And I was haterading on the world/SO SAD that we missed the start of the race.
3. Awww we've pulled ourselves out of the hate spiral enough for a loveydovey photo.

4. No idea. Whatever, bet this luchador knew better than to trust MTA to deliver his spandex clad ass to the race on time.

Updates (and advice) to the face

2010-08-09T07:03:00.000-07:00

Looking back over my last couple posts, I realize that I've been a bit remiss in writing about how the actual MCM training is going. You know, the point (partly) of this blog? My bad. So time for a training update. I'm officially 4 1/2 weeks through my training schedule aka there are exactly 80 days until the Marine Corps Marathon. OMFG. Just vocalizing that pushed me slightly towards a panic attack.

Truthfully I've been fairly diligent at sticking to the training plan I outlined back in July. In total I've logged 114 miles since July 12. I've slogged through at least one easy run each week (those Friday ones somehow always seem to get dropped for drinks...) and have busted out my stopwatch for weekly speed sessions at the 8th St. Track, which is delightfully close to our new apartment. Cross training has gone remarkably well - light strength training and biking twice a week will hopefully decrease my chances of injury. Fingers crossed.

Unsurprisingly the biggest challenge has been finding the time to squeeze in my long runs. Between going away dinners, birthday parties, and the MOVE FROM HELL, my weekends have been crammed full with non-running friendly activities. So far I've only missed one long run, which isn't too shabby. This past Sunday, I completed a 16 mile run - the farthest yet - and in a few short weeks I have my first 20 miler. Out of my mind. Thankfully I'll be dialing back the mileage a bit this weekend for the Bronx Half Marathon.

So after a solid month of marathon training, I feel unjustifiably cocky enough to dole out some advice on useful training tips:

Do your long run every week! This is hands down the most important part of marathon training, for obvious reasons.
Tap your inner only-child and learn to enjoy spending time by yourself. Unless you're lucky enough to have an entertaining running partner, you'll be spending a lot of solo time on the road. Audio books, language lessons, Euro trash playlists, and your own thoughts will become your new best friends.
Invest in good socks. I know this may sound silly, but seriously, I spent what seemed like an exorbitant amount on wicking running socks a few months ago and my feet have never been happier. Haven't had a single blister! And yes, that was the first image of "happy feet" I could find that wasn't a penguin.

However, there have definitely been a few mishaps since I started training... Here are some of my "bright" ideas to avoid like the plague:

Heavy drinking the night before your long run.
Heavy drinking in general.
Running 16 miles. Hungover. At 2pm in the 95 degree heat. Without a water bottle. In other words, being a bloody idiot.
Wearing light colored running bras... Ladies, running (or ever) is not a time you want to be soliciting awk creeper chest level stares due to unexpected nippage so either layer up or just wear black.

What tips to do y'all have for training?

Have a few backlogged posts on Comrades, FOOD, and other super cool races that I promise to post in the next week or so.

P.S. Less than a month till Comrades sign-up begins. AHHH.

Superior Sex

2010-08-04T12:16:00.001-07:00

Lured you in with the title didn't I? Bahahaha, get your head out of the gutter. I'm referring to why women are often the superior sex when it comes to ultramarathons. Continuing today's trend of articles/blogs for thought, here's an interesting piece on how extreme endurance running often favors female runners. Physically women aren't equipped to compete with men in shorter, faster distances; hence why elite men and women runners race in different fields. However, ultramarathons require more than just a strong heart and set of lungs. Physical size, joint health, and mental concentration are equally important, and it's these qualities that allow women, such as Diana Finkel and Pam Reed, to tromp their male competitors.

The author also touches on the psychological differences between men and women that can give female runners an edge:

"...I firmly believe that good women endurance athletes are also psychologically better than. Men tend to think 'harder, faster, stronger;' women tend to think with more determination and tenacity. Especially the kind of woman who tackles ultra endurance events."

Not naming names, but sound familiar, anyone?

Another Couch Potato to Comrades?

2010-08-04T10:26:00.000-07:00

South African radio DJ Brad Brown attempted to do exactly what we're trying for - he went from being a non-runner to taking part in Comrades 2010. Unfortunately, he didn't make the cut-off time at the 60km mark, so got pulled off with 29km left to go. His story is eye-opening for us trying to do the same thing in 2011 - we can use it as a tale of caution or as inspiration. Nonetheless, this definitely rings true:

"I will be the first person to admit it (now) that it was ambitious of me to attempt what I did and the odds were stacked against me from the start…To be dead honest I am gutted at not finishing the 2010 Comrades Marathon but in the same breath I am brimming with pride at what I have achieved in the last year."

From Couch Potato to Comrades

The West Coast Hails (California Dreaming)

2010-07-29T23:02:00.000-07:00

So it has been far too long since the sole XY in the group (I need to recruit some more testosterone toting team-mates!) Other than general lackadaisical laziness preventing me from writing, I have in fact moved to the West Coast. San Francisco to be specific.

This marks my second full week here, meaning that I've now been here long enough to have settled in to the bar scene, the new office life, and most importantly, the running scene.

Before coming here, I'd heard many a story about San Franciscans being incredibly outdoorsy and active, and hence the running would be splendid. Well, so far my experience would be errring on the good side, but definintely still within the category of "caveat emptor."

The good:

The weather is absolutely perfect for running. In the mornings and evenings there is almost always a light fog, the air is cool and moist, but not unbearably humid. There is generally a good breeze - strong enough to keep you cool, but not so stern that it slows you down when you're running into it. This is all a serious breath of fresh air (I know, I'm sorry) compared to the sauna that is New York in the middle of summer.

Average High Temperature July is 66F (19C) with zero rainfall
Average High Temperature January is 57F (14C) with 5" (13cm) rainfall

The view is generally splendid - the hills mean you get wonderful vistas of the city, and the Embarcadero has views of both the Bay and Golden Gate bridges. It's tough to beat this as eye candy whilst running:

Then again, we are in San Francisco, so don't be surprised if this is the view you get:

The hills are absolutely gruelling and hence incredible for Comrades training:

The Bad:

The hills are absolutely gruelling and hence incredible for Comrades training:

Seriously have you seen these hills?

Block Length and Light Timing is COMPLETELY off for runners. All of the traffic lights in the city are bizarrely short with no specific direction of preference (each way seams to get the same amount of time irrespective of size of road) thus you will find yourself stopping at every...single...light... and trying to run in the direction of traffic on main avenues won't help at all. The only place to get a feasibly long run is on the Embarcadero, or one of the Southern streets in SoMa.

All in all, I'd give San Francisco a 3.5 / 5.0 for runners. The weather means that it's a hell of a lot more comfortable run than in NY, but the hills and the lights make it a frustrating killer, unless running on the Embarcadero, in which case you have to play dodge the tourist!

I'm sure after a few more months here I'll discover more nuances in the running scene here, but that's my take for now. Next up, this Sunday will be taking a 10 mile run in Golden Gate park, which has been recommended to me by many a local as "better than Central Park!" Ostentatious and ballsy to say the least! We'll see...

Who are we?

2010-07-26T07:52:00.000-07:00

For those new to reading the blog, we thought we'd officially introduce ourselves. We've put together a quick "About Us" page, the contents of which are below. We also have a few guest bloggers, and will be sure to update with their details too.

__________________________________________________________

Monica "The Munncey Marauder" Munn

As a panacea to her post-college existential crisis, distance running has become Monica's latest obsession. An avid fan of traveling, running, and all things insane, Monica thought Comrades sounded like the perfect adventure when Greg drunkenly suggested it last winter. But before making her way to Durban, Monica will be tackling the Marine Corps Marathon in Washington, DC this fall along with countless other races across the country. Look for her training in the NYC urban jungle this year!

Running Ethos: Go big or go home

Sheryl "Dr Plodd" Smithies

South African born and bred has always looked upon the Comrades with an overwhelming sense of pity for the insanity of the runners which generally overruled a vague, transient guilt for watching from the comfort of my couch (or the sidelines of the race) drinking a g&t. Greg (the brother) was the one who put this ridiculous idea into her head and it was affirmed by Theresa (also an insane comrades wanna-be). Sheryl is known for being a slight hypochondriac who self-diagnoses and self-medicates and will push through the pain with the help of a good few myprodols.

Running Ethos: Drugs are Good!!!

Greg “Shin Splints” Smithies

A native South Africa, Greg has been on a cross-continental adventure for the last 7 years, living in Philadelphia, New York, and most recently San Francisco. Monica was the terrible influence that unleashed the running animal in him. Greg was the crazy-person who suggested running the comrades (he was drunk at the time, as per usual.) He is known for running too-far too-fast and hence constantly being out due to injury.

Running Ethos: There’s an app for that

Forget about the pain, this is the Comrades

2010-07-23T06:11:00.001-07:00

Time for a Comrades geography lesson! Last night after straggling home from my abysmally painful track workout (5 miles of 800m sprints in July is always a stupid idea, FYI), I cuddled up in bed with my laptop to watch The Long Run. The movie tells the story of a grizzled, veteran running coach who was never able to complete Comrades, but pins all his hopes on a new prodigy who has the raw running talent to be the top woman at Comrades . Okay, so the acting was meh and their depiction of distance runners occasionally left something to be desired, but the movie did me give a taste of what to expect from the race course.

Oh, and the hills. THE HILLS. As silly as it sounds, it's not the 56 miles that truly frightens me. If I run slow enough, I can chug along seemingly endlessly. No, it's the brutal, punishing, steep uphills that leave me feeling nauseated. Allow me to digress for a moment and give you the highlight reel of impossible hills we're going to be forced to climb (or crawl) up.

Cowies Hill: In The Long Run, Comrades is on a down year so the race concludes with the dreaded Cowie's. For us, this is the first major hill we tackle, but from all accounts it's the easiest - a gradual, winding slope. It still takes ~10km to get through, but compared to what comes next it's a cake-walk.
Fields Hill: A little ways after the half-marathon mark, you hit the first killer hill - Fields, which is practically a straight vertical ascent for 2km followed by a quick descent for 5km. I can hear my quads and knees crying already. There's no real rest for the weary for as soon as you think you've earned a respite, Botha's hits you with the next uphill.
Valley of a Thousand Hills: In Cry, the Beloved Country, Alan Paton wrote "There is a lovely road that runs from Ixopo into the hills. These hills are grass-covered and rolling, and they are lovely beyond any singing of it." Keeping my fingers crossed I'll be able to appreciate the beauty of the scenery, but around mile 40 when you hit Paton's landscape, I'll probably be more interested in throwing myself down a hill rather than admiring it.
Polly Shortts: Oh Polly, you sound so cute and harmless. False. Once you hit the "Little Pollys,"it's a grueling 20km climb to the finish line in Pietermaritzburg. Someone better be prepared to carry me up those hills.

I'm officially scared shitless. End story. Amby Burfoot, an accomplished American marathoner, once commented about Comrades that the "Up run is just one big piece of hard work. It keeps coming at you and coming and coming, and it never gives you a break. Never." Great. Good thing I'm a masochist? Burfoot finished his Up Comrades a few years ago, sneaking in under the 12 hour deadline with a nice 50 minutes to spare. My goal is less ambitious - a time of 11:59:59 will suit me just fine.

Corpse colored hot pockets aka Kim's foray into barefoot running!

2010-07-22T21:00:00.000-07:00

Continuing with the past week's theme of running accouterments, today Kim dissects her first crack at barefoot running. Beat me to it! Oh and sadly I wasn't creative enough to come up with the phrase "corpse-colored hot pockets" to describe the Vibram FiveFinger gloves; credit goes to the crazy reviewers at Runner's World for the most apt description ever.

Hi everyone! Back for guest post numero dos, on something that seems to be stirring up a lot of attention lately: barefoot running. In the past two to three weeks, I've seen two huge articles about the idea that maybe we weren't built to use extremely padded running shoes, another on what walking in heels does to one's foot over time, gone on a soul/sole-searching quest to get Monica new running shoes, and managed to get into a position where I attempted a barefoot run myself.

First, we set the stage with Monica's quest for new shoes, which ended successfully (see her post below), and demonstrated how big of a difference the right pair can make when running insanely long distances (or short ones!). If you've ever ended up with ankle or knee pain from running, chances are you may part of the majority of the population whose feet either overpronate (ankle turns too far inward) or supinate (ankle turns too far outward). The trick to being able to run comfortably is usually thought to be the correct pair of shoes, which can help you correct your stride to be more neutral and place less stress on your joints...

Or maybe not! There have been small pockets of barefoot running devotees forever, and Abebe Bikila even won the 1960 Olympic marathon in Rome running barefoot, but I'd say that the new interest peaked with the release of Born to Run, about the Tarahumara of Mexico who basically run ultras for fun, in little to no shoes. So, when Monica's mom forwarded this article, and I ran into this one a day later, it didn't seem all that odd.
The theory goes that while wearing shoes, you put too much pressure on your heels striking the pavement. If you run barefoot, you shift the impact more towards the balls of your feet, roll them, and generally move in a more evolutionary natural way. Is it true? Arguable. But, each time I bus on up to NYC for another NYRR race, the number of people running in Vibram FiveFingers or Nike Frees seems to increase. And our lovely tester-of-all-things-running Monica has started saying it'd be something she wants to try.

So, when I accidentally left my running shoes down the shore (whoops) and set out to run 6 miles in old shoes from crew (let's recall that crew is more of a horizontally oriented sport), it wasn't long before I was ready to stop running because I'm now incapable of running without my lovely Asics. There is nothing that will make you want to stop running more than imminent blisters. Around the same time, I was moving inside for my last two miles (still training my asthmatic lungs to deal with humidity). The idea that immediately pops into my head is to finish up the last two miles barefoot. Good plan?

Eh, mediocre plan. One caveat most people will note about barefoot running is that it takes some getting used to. I learned a lot about my stride in those two miles, including that I drag my feet horrifically. Poor form aside, you can definitely tell the difference between what feels natural in shoes and what feels most comfortable without them--I found myself on the front outsides of my feet looking more like a dancer doing a terrible job at leaping than a runner. Overall, I'd probably try a pair of "barefoot" shoes on short distances, and stick to my nice support shoes for longer ones. The muscles used in running without shoes change pretty dramatically, and I woke up sore on Wednesday to atone for throwing my body into something it wasn't used to.

The real solution? Just run on the beach!

Fake it till you make it

2010-07-17T14:10:00.000-07:00

Yesterday the New York Times published an article on the latest discovery in the science of running. According to sports scientists, long distance runners can improve their performance by rinsing their mouths with a carbohydrate solution. That's it. No messy energy gels, no mid-run snacks, just a highly concentrated starchy solution that you don't even have to swallow. Simply swishing your mouth out with a carb solution apparently activates sensors that trick your brain into thinking carbs are on the way. In turn, your brain prompts muscles and nerves to work harder with the promise of fuel. All lies but it works.

For shorter runs, this finding could be great news for runners, particularly those who's stomachs are easily upset by food or are prone to cramping. Consuming sports drinks or solid carbs doesn't technically affect performance during shorter work-outs as the body can't metabolize the carbohydrates for food in under an hour. But interestingly, the study shows that even if your muscles don't have time to use the carbs for fuel, carbohydrates still activate brain areas associated with muscle activity and rewards, which caused participating runners using the solution to go farther during a 60 minute test run. Endurance runners take note - marathoners will still need to work in carbohydrates/calories, however, as during extremely long exercise sessions muscles need new sources of glycogen to replenish burnt-out reserves. Definitely considering giving the carbosolution a shot on my next tempo run!

Speaking of psychological trickery, Kim and I will be employing a somewhat unrelated technique to make us feel like we're hardcore at August's Bronx Half Marathon - skanty running. No, we're not ACTUALLY running naked, although there are nude races (there is absolutely no way that is comfortable for either gender). More accurately Kim and I will bust out our fiercest skimpy running outfits for an extra shot of confidence (or shame) at our next half marathon. After seeing a shiny gold Lady Gaga-esque corset running top at Paragon's two weekends ago, Kim and I were sold on the idea. Awesomely, that photo is in the top ten results when you search for "shiny gold sports bra." Done and done. While we may not be speed demoning through the course in the late summer heat, we'll definitely look the part for a PR in spandex hot shorts and running bras. Yes, we're going to be those runners. Judge away.

These shoes are made for running

2010-07-13T21:42:00.000-07:00

Saturday morning Kim and I dragged ourselves out of my bed and sleepwalked up to 110th St. (UGH) for NYRR's Splash and Dash 10k. Given the pea soup like humidity, there was very little dashing occurring; most of the run took on the form of a slow plod up and down hills. Regardless, I finished comfortably without feeling like I exerted myself too much, which was the goal of this particular race. As I discovered today (yay first day of training!), the majority of my marathon training runs are mind numbingly slow, so I need to get reaccustomed to running very relaxed pace . I mean seriously, 11min miles?! Rationally it makes sense - slower miles means decreased chance of overtraining, injury, and builds critical mental capacity to get through multi-hour runs. Guess it's time for me to invest in some good books on tape. Very tempted to get a subscription to Audible so I can zone out on easy runs while listening to the New Yorker.

Second important takeaway from Saturday - I needed new shoes like nobody's business. By the first mile, my toes were screaming for a toebox that didn't feel like stabbing knives into my nails. Not fun. Running shoes should be replaced every 300 to 500 miles as over times sneakers lose stability and shock absorption capacity. I've been overdue for a new pair for a month or two now, but far too lazy/cheap to go by Paragon's in Union Square to get fitted for a new pair. For any NYRR members out there, FYI - Paragon's offers a 10% for all running related gear. Definitely helpful when you're dishing out for a new pair of shoes!
Immediately tried on the latest version of Brooks GTS Adrenaline, which have been my go-to shoe for the past 6 years. However, after numerous problems with blisters and pain with my last pair, the running specialist offered me a pair of Mizuno's to try on that were in theory better suited to my feet. Despite my initial skepticism and loyalty to my beloved Brooks, the Mizuno Wave Inspire are AH-MAZING. So much lighter, springier foam, and a snugger fit. I feel horrible for cheating on Brooks like this (yes, I am that sentimental), but it was time for a change and I definitely felt like training started off on the right foot (pun entirely intended) with a new pair of shoes. Was enjoying my run so much today that I accidentally ran more than my prescribed six mile easy run. Whoops? Hopefully they'll keep me this fresh throughout all of training!

Run, Lola, Run aka Running in the Garden of Horses

2010-07-06T18:35:00.000-07:00

Today we have a lovely guest post from Dasha (!!), who managed to work in a touristy run while visiting Stuttgart. Obviously Dash isn't in Germany in the photo, just evidence that running is also very handy when terrorizing Tanzanian goats...

So while Monica has been training for her 192,839,280kilometer-uphill races, I am lucky if I motivate myself for a 200 meter trot every other week. However, while I was visiting the lovely German city of Stuttgart, I got dragged out for a run by one of my friends. Now, to be fair, my friend K works on one of the U.S. military bases in Stuttgart and actually has a physical component to his job; therefore, our definition of "running" was a bit different.

I am currently on month 2 of 8 of an around the world trip, and I have to admit that running is one of the best-est ways to see a city. Not only do you cover the territory faster, but many popular running paths are just the exact mixture of passing by some very scenic sites, and being off of the tourist path. Stuttgart is Germany's sixth largest city (at least according to Wikipedia), and has a very nice public park right in the center. The name Stuttgart roughly roughly means "Garden of Horses" from "stout" for horse and "garten" for garden or compound. Interestingly, some hypothesize that the Stuttgart city seal is actually the basis for the Porsche logo; so it seems like the perfect place for a run!
One thing about European cities is that they are just so much more friendly for pedestrians and bikers. Some cities (like London) have bike paths that are adjacent to the roadway, while others (like Stuttgart) have bike pathways adjacent to the sidewalk. Word of wisdom, beware of the later! While running in Stuttgart was very nice because it involved a minimal amount of street jogging, the cyclists can freaking get ya! One thing that is kind of funny slash peculiar is that Germans do not jaywalk. Ever. Now, as any city runner can tell you, jaywalking is an essential part of actually being able to run in a city. So while I am sure we offended German sensibilities with our rampant jay-running, it definitely beat waiting for every street light.

The Stuttgart public park is quite large and very beautiful. Because my legs gave out after the first 35 minutes of our run, I was very thankful that the park also had an extensive kids' playground. While my friend elected to keep running for another few miles, I enjoyed some quality swinging on the swings time! As much as the layout was very pedestrian/biker friendly, I really wish they had stuck some water fountains somewhere in the park; thanks to global warming this summer has been an unseasonably hot one in many parts of Europe, and with temperatures close to 90 by the time we hit the park, I was really wishing for a hydration option (guess I should purchase a hydration belt, right Monica?). On the way back I was re-energized by views of the castle, and (not going to lie) dreams of the beer awaiting me at the end of the run. Nevertheless, I would be lying if I didn't admit that the following days my legs were begging for mercy.

And so it begins

2010-07-05T13:27:00.000-07:00

One week from today training for the Marine Corps Marathon officially begins! Rationally I should be nauseatingly nervous, but quite honestly I'm downright excited for training to start in earnest. Like schoolgirl on prom night excited. For the past year, I've run consistently - slowly building my base and tackling distances that this time last year I would have scoffed at. While I've talked about running a marathon for years, I never took the leap and committed myself to the actual running part of the dream. Minor details. This time is different though. My registration fee is paid, marathon tech t-shirt has arrived, and most importantly I'm now confident in my ability to log the miles necessary to pull this off. That's not to say I don't envision moments when I will want to burn my Brooks sneakers and quit. Thankfully the combination of a detailed training plan, tons of NYRR races, and my amazing race partner Kim should be more than enough to keep me on track.

After several weeks of research, I've settled on a 16 week training plan courtesy of Runner's World. The plan offers a solid combination of easy runs, speedwork, gradual mileage increase, plus necessary rest/cross-training days. Every three weeks the mileage backs off a bit to prevent injuries and burn-out. A sample week will look something like this:
Mon/Wed/Sat - Rest / Cross-train
Tues/Fri - Easy run (6-8mi)
Wed - Tempo run / speedwork (5-9mi)
Sun - Long run (10-20mi)

I won't be running more than 4 days a week, a prospect that does slightly worry me. My natural impulse is to run as much as humanly possible in preparation for the daunting task of running a marathon. Clearly, however, that would not be a particularly responsible or safe way to go about training. As much as I'm looking forward to the MCM experience (and Comrades after that), running is an activity that I'd like to continue throughout my life, which means not blowing out my joints in my mid-20s as a result of overambitious training. Me, take on more than I can handle? Neeeeever.

Sadly Kim and I won't be able to train daily together for the race, but we have signed up for a bunch of races this summer/fall to keep us honest and force us out on the dreaded 20 mile long runs. Yes, runs. Our training plan includes three 20 mile runs before the actual marathon. AWESOME. Luckily, many of NYRR's summer races are timed perfectly to overlap with the training plan's scheduled long runs. It will definitely be a ton easier to slog through 3 hour runs with volunteer manned water stations and post race bagel/banana stands. Also speaking of race prep, Kim and I are in the market for a team name. Any ideas? Something preferably that won't raise awkward questions from my parents when they see it printed on our singlets...

Upcoming races:
July 10 - NYRR Splash and Dash 10k
July 24 - NYRR Queens Half Marathon
August 1 - NYRR Marathon Tune-up #1 (14M)
August 15 - NYRR Bronx Half Marathon
August 28 - NYRR Marathon Tune-up #2 (20M)
September 19 - NYRR Marathon Tune-up #3 (20M)
September 26 - 5th Avenue Mile
October 31 - MARINE CORPS MARATHON

Too hot to handle

2010-06-30T06:22:00.000-07:00

After over a week of 90degree sweltering days, it's official - summer has hit New York City. For most New Yorkers, that means cranking up the A/C, escaping to the Hamptons, or searching for entry into the city's elusive private pools. For runners, though, it's the time of year that most of us dread - a potent combination of long training runs for the fall marathon circuit and suboptimal weather (to put it mildly).

Luckily the folks at Runner's World complied some tips on surviving long, hot runs. Adjusting your schedule to take advantage of cooler mornings, bringing some speedwork onto the treadmill, and finding creative ways to avoid dehydration are all solid ideas to train safely in the summer heat. A big challenge for a lot of runners is staying hydrated, which is critical to running in high temps. If your running route isn't littered with water fountains, then you might want to considering investing in a hydration belt. While it's not the sexiest fashion accessory out there, the belt holds up to four small water bottles and also has a small pouch to store your keys, Metrocard, and snacks for those extra long runs. Definitely very practical. Kim and I even bought matching red belts at the Broad Street 10 Mile Expo a few months ago! Sadly they were out of hot pink...

Personally, I'm a total wimp when it comes to hot, humid weather so I've been sticking to the treadmill for the past couple weeks. Unfortunately, that's not going to cut for my long weekend runs once marathon training starts in two weeks. Early morning (ugh) runs are going to become a staple of my running lifestyle. This morning, I decided to bite the bullet and start getting in the habit of waking up early for runs. Got up at 5:30am and sleepwalked my way over to the FDR for a 6 mile run. Eventually woke up a few miles in and enjoyed the miraculously beautiful weather and fresh breeze coming across the river. Best way to start the day!

Speaking of staying cool, Kim and I will be braving the heat to run the NYRR Splash n'Dash 10K next weekend. 10K may not sound very far, but by 9am I'm sure the humidity and heat will make the distance a bit brutal. Thankfully the race finishes at Lasker Pool in Central Park and the fabulous NYRR race coordinators have reserved it for race participants to take a refreshing post-race dip.

Running along the beach front Durban

2010-06-20T11:33:00.000-07:00

A long-awaited Hail from the lone runner across the sea in deepest, darkest Africa. I decided to take the proverbial bull by the horns and actually grab a friend for a proper run last Sunday. Up to now, I have only managed a few kilometers here and there before my hip-hop dancing class twice a week. But now that the World Cup is here the city has really done a lot of plastic surgery, giving it a beautiful face lift. Our beachfront has gone from being a rather dirty, unsafe area, inhabited by many street children, vagabonds and petty criminals to one of the most beautiful beach fronts I have ever had the privilege of walking on. The police presence is phenomenal and the absence of all the usual suspects suspiciously obvious. All walks of life are making use of the new walkway, people with their dogs, people rollerblading, cycling, walking and running. Even some wheelchair athletes make use of the broad walkway to get some sunshine. The sand artists make the beach so much prettier with their sand castles depicting many African themes - the big 5, the new stadium, people suntanning. Throw them a few bucks and make their day.

Starting out on the run was easy, taking in the sights and wondering where many of the tourists were from (uh - duh - that was obvious, they were all wearing their country's football jersey). With no stops along the way, we made it all the way from Sun Coast Casino to Ushaka Marine world at the other end. For once, I really was not worried about making it all the way back. The absolute energy from all the people strolling, running, cycling along seemed to sweep us to the end. Once we made it all the way back to our car, it was lovely just sitting, having a drink and taking in all the people going by. Behind us the new Moses Mabhida stadium stands proudly and guards us. A true feather in Durban's cap. I am so happy to say that I am proudly South African- can you feel it? IT IS HERE!!!!!! Comrades, here we come! AYOBA!

Comrades Training Schedule

2010-06-16T11:57:00.000-07:00

Both Monica and I are training for marathons in October (I'm doing Chicago, she's doing the Marine Corps.) So up until we finish those (hopefully with sub-4h20 finishing times for a better Comrades qualification), we'll be doing our own separate training.

However, once that's done, we're going to have the long slog to ramp up from 26 miles to 56 miles. If you're interested in what that sort of a training schedule looks like (or if you want to follow along!) our training calendar is now available here:
Comrades Training Schedule

Running across the Bridge of Sighs

2010-06-08T12:11:00.000-07:00

Hello from Venice! Just spent the past four days exploring the alleys, canals, and wine bars of this lovely city and of course, had to top off the trip with a run. Exercised both my running and crazy muscles this morning when I went I ventured out of the hotel at 6am to brave the streets. Armed only with my Hoya basketball shirt and slip of paper with my hotel's name, I spent the next 40 minutes sprinting up and down the myriad of stair cases (unexpectedly good hill training for Comrades...) and getting a chance to see the city finally sans touristas. Not only a fantastic run but also managed to avoid being kidnapped and getting trafficked. You think I jest, but seriously my mum was having vivid ightmares about this... Minor details.

Photos of Venetian adventures to come soon!

All my runner ladies

2010-06-01T06:09:00.000-07:00

Courtesy of Kim, a great article on "8 Wonder Foods for Female Runners." These days it's impossible to pick up an issue of Runners World or troll a running blog without reading an article on the best foods, ingredients, or crazy Native American protein powders to supplement your running and maximize performance. However, many of them force readers to search out ingredients that you could only maybe find in your local veganlocavorefairtradesustainablyorganic market. Eh, that sounds like far too much effort. This article offers accessible advice for health conscious runners, and some tasty recipes to help you tap the various benefits of several foods. Although the author gears the article towards female runners' needs, the nutrition tips are applicable for most athletes. Pretty sure pomegranates' antioxidant power doesn't gender discriminate.

Personally, I'm usually slightly skeptical of the ever changing "food of the day", preferring to focus on eating well balanced meals full of fruits, vegetables, whole grains, and MEAT. Hey, I'm a growing girl - I need my protein. Speaking of healthy running snacks, spent Memorial Day having a much needed bakeathon and whipped up a massive batch of my favorite whole wheat muffins. NYTimes' Mark Bittman posted this recipe a few months ago, and it's absolutely one of the most flexible quick-breads I've tried. The recipe can hold up to 3/4 cup of whatever add-ins you like, giving you so many yummy variations! For the past month, I've been itching to get my hands on all the fresh berries abounding in my farmer's market. So Monday I picked up some fresh blueberries, threw in a handful of oatmeal and poof! oatmeal, blueberry whole wheat muffins. Definitely my new favorite combination!

What recipes are you dying to try this summer?

Summer in the city

2010-05-30T12:19:00.000-07:00

Annnnnd I'm back. After a month long sabbatical from "Couch to Comrades," steel yourself for weekly blog spam. The radio silence doesn't indicate a lack of running, I promise. Last weekend Kim and I ran the NYRR Brooklyn Half Marathon (recap to come in a second!) and I've been plugging around 30 miles a week for the past month in preparation for the start of marathon training in July. But to be honest, my ongoing premature quarter-life crisis has left me with little motivation to write about the same old, same old runs.

As most recent graduates will admit, this time in our lives is an exciting, promising, debaucherous chapter but still quite full of uncertainty. Friends move in and out of your life, apartments change seemingly every month, and five year plans rarely pan out as we envisioned. And for the first time, we're left without an obvious next goal to work towards. High school and college rolled by in a blur of standardized exams, college applications, club elections, job hunts, and theses, but now the next step is less clear and pursuing our true passions can often feel difficult, if not downright impossible.

Amidst this continual change, running serves as a much needed constant for me - not just a daily challenge but also a way to connect with friends no matter how much distance time puts between us. This fall, Christine, Mike, Tom, Kim, Greg, and I will be running marathons across the country, and I'm keeping my fingers crossed that I'll be on the sidelines at every race cheering them on. As I've mentioned before, what better excuse for a reunion than a life-changing race!

Last Saturday, the Brooklyn Half reminded me why I adore running and why I've committed to running the Marine Corps Marathon this fall and Comrades next year. The conditions were perfect for a long race, the crowd support throughout the course was inspiring, and running with one of your closest friends makes the miles fly by. After a month of less than inspiring 6 mile runs, the half marathon was definitely the perfect antidote to my stuck-in-a-rut blues. Also amazing was seeing Maddie, who was visiting her friend Anna (who totally rocked the half) for the weekend! After the race finished, we all met up to grab some post-run carbs courtesy of Dunkin' Donuts (no way we could stomach Nathan's hot dogs), and sat around on the Coney Island boardwalk noshing and catching up. Always wonderful to see old friends and compare running war stories. With two marathons already under her belt, Maddie's definitely an old hand at this long distance running thing and has been a bit of a running inspiration for me :)

Upcoming races: Before listing my running ambitions for the summer, I shall caveat to hell that I am not built for hot, humid weather. It doesn't matter that I've lived on the swampy East Coast for the majority of my life; I've never acclimated. So forewarning that there may be a few too many whiny posts about horrendous racing conditions and skipped long runs. Yes, I am a wimp. The Wall Street 3M on June 24 is up next, followed by NYRR Splash n'Dash 10K in the beginning of July. Kim will be headed up to the city later in the summer for some lovely training runs and the Bronx Half Marathon. Call me crazy but I'm actually looking forward to 15+ mile runs every weekend!

Pepita says time for a RACE RECAP!

2010-05-03T19:55:00.001-07:00

Okay, sorry for the obnoxious inside joke title but had to give a shout out to Team Pepita (aka Kim, Tim, Mike, and I) for the great hustle at Sunday's Broad Street 10 Mile in Philly! Despite horrendously hot and humid weather, the race was fantastic and the perfect excuse for a Georgetown reunion. After fetching my hungover self from the Boltbus station on Saturday afternoon, Kim took me on my first real tour of Philly, making sure that we hit up all the important cultural and culinary sites. Mmmm Amish apple dumplings are definitely my new favorite way to carboload!

After loading up on food, Kim and I headed over to Lincoln Financial Field to pick up our bibs and packets from the race expo. Luckily by the time we arrived, most of the runners had already come through so we were able to grab our packets without a hitch and then spent a little time wandering around the expo searching for free schwag. Not much in the way of free goodies, but Kim and I did come out with our AWESOME NEW HYDRATION BELTS. These will be a much needed running accessory as we delve into marathon training this summer. Obviously we got them in matching colors, although we did restrain ourselves from purchasing them in highlighter pink. The ridiculously good looking photos of us modeling the belts will be posted shortly...

In order to get us PSYCHED for the race, Tim brought Without Limits, the 1997 cult classic that documents the short, but amazing life of famed American long distance runner Steve Prefontaine. Our viewing session on Saturday evening was cut a bit short due to exhaustion, but watching some of Pre's record-breaking runs definitely put us in the mood to dominate the race the next day! Scope it out for yourself:

As for the actual race, well, for what was supposed to be an "easy" ten miler, the Broad Street run turned into one of the most painful (albeit fun) runs I can remember. To put it mildly, I was woefully unprepared for the realities of running in 80degree, disgustingly humid weather. Yes, I am being a whining wimp but seriously, who actually enjoys running when the air has the consistency of pea soup?! No matter, Philly put on a great show for the race with spectators cheering us on along the entire length of the course, fire hydrants spraying down the runners, and, of course, the Rocky soundtrack blasting from more than one apartment window. While our times may not have been exactly what we hoped for, Team Pepita survived and managed to go enjoy the CcTC post-race tent party and keg. Win!

Which running conditions do you prefer - freezing snowpocalypse or humid hot mess?

Up next: NYRR Brooklyn 1/2 Marathon on May 22. Kim's heading back to the city to brave another NYRR race, this time on the opposite end of the weather spectrum. She, being an intelligent non-procrastinating individual, actually registered for this race. I, being total fail, missed the sign up. Minor details. So I'll be ghost running (i.e. sneaking) into the race. Sadly I won't get credit as part of the 9+1 to auto-qualify for 2011 NYC Marathon, but since I've already checked off six of the nine races, I'm not too concerned. Keep your fingers crossed it's an abnormally cool day!

MCM history lesson courtesy of Kim!

2010-04-29T19:50:00.001-07:00

So as Monica announced, the two of us are now officially committed to running the 35th Marine Corps Marathon on Halloween in Arlington and Washington, DC. I’ve been set on running it since about December, and am super excited that Monica will be joining (I can’t say I expect to be able to keep up with her…I have no desire to do anything but finish, and maybe not be picked up by the stragglers’ bus at mile 20). I’ve been marginally involved with the MCM for the past two years through running the MC10K, which is held at the same time as the marathon, and ends up at Iwo Jima a couple hours before the first marathon finishers cross the line.

The MCM bills itself as “the People’s Marathon,” primarily because it doesn’t do anything to try to attract professional runners—there is no prize money, and no appearance fees paid to the professionals who boost the standing of some other marathons which will remain unnamed in case I ever decide to run them. As a result, I think the MCM is about as unintimidating as you can get for marathons (you know, one you get over the fact that it’s a marathon and all).

Despite the lack of big names and prize money, the MCM is one of the biggest marathons in the country, with about 20,000 finishers (at least according to Wikipedia). This year, it sold out in less than 6 DAYS, which means there are 30,000 people set to start training. The marathon is always run on the last Sunday of October, and that weekend in DC, it’s pretty easy to pick out at least a few dozen people in town for the marathon (not including the thousands flocking to the convention center or armory, which normally host race packet pickups, and which have now successfully motivated me to make the jump from the 10K to the marathon).

The MCM manages to hit a ridiculous amount of DC landmarks on a loop around the Mall and Capitol, at least two bridge crossings (I think there’s more, but the last time I watched the 4+ minute video just tracing the course, I started getting tired, so let’s avoid that for now—the video is actually being updated, so no links available). I’m looking forward to the loop around the reservoir and through M Street, personally.

The MCM will be set up at the expo for the Broad Street Run, so as Mon put it, “we can be sketchy and excited super early and take tons of pictures for the blog!” It’ll be nice to get an early dose of enthusiasm, too.

Registration for the Marines Corps 10K opens on May 5th. Everyone who isn’t quite ready for a marathon, but looking for a great race should sign up!

In any case, I’ll be needing some serious encouragement through this process, and hope that I’ll see you all at the finish line!

Broad Street 10 Mile!

2010-04-27T11:00:00.000-07:00

So turns out after all I AM signed up for the Philadelphia Broad Street 10 Mile race this Sunday! Confirmation was lacking until this morning when Kim found my bib number on their website (thanks, dear). Like many other long distance races, the Broad Street 10 miler sold out for the first time in its 30 year history. Online registration closed earlier than expected in March so I was forced to snail mail in my application and wait for written confirmation that I had a spot. Radio silence. However, according to their website I got in and am all set for Sunday! Lesson learned that I shouldn't procrastinate race reg in the future so all this confusion can be avoided, especially since more and more races are filling up faster than ever.

Really looking forward to this race as first and foremost it'll be a lovely Hoya reunion to run with Kimi-chan, Mike, and Tim! This is the second of many races Kim and I will be running together in preparation for this fall's Marine Corps Marathon. Woot! Also this is my first trip to Philly (I know, total East Coast fail) so Kim and I will do a little exploring on Saturday. Perhaps we'll even run into a veryvery drunk Greg who's skipping out on this race to go to his friend's 4 day bar-hopping bachelor party. His liver may never be the same again.

Anyways, if any of y'all live or find yourself in Philly this weekend, we'd love to see you at the finish line!

Running mojo

2010-04-26T15:54:00.000-07:00

Totally nosegaming responsibility for my lacking of posting over the past two weeks to earnings season. That and a bad case of spring fever that has left me totally unwilling to touch a computie after walking (read: SPRINTING) out the office every evening. Very excited to report that my knees have finally stopped bothering me and my running mojo has returned after two months of icing, knee straps, and MOTRIN. So happy.

Last week's runs included:

Tempo Run: 2 miles warm-up at 9:45mm, 4 miles at 8:45mm, and 1 mile cool-down at 9:30 for a total of 7 miles
Speedwork: 2 miles warm-up at 9:30mm, 7 x 900 at 7:45 pace with 1 minute jogs at 9:20mm, 1 mile cooldown
Long Run: slow 10 miles at 10:00mm. Circled downtown Manhattan per usual and enjoyed the GORGEOUS weather on Saturday.
Recovery Run: Chill 5 miler at a comfortable, untimed pace. What? Not every run has to be aiming for a new PB.

Now that it's spring (and sometimes warm), running attire etiquette is definitely a topic on my mind/in my field of vision... In the winter, it's no big deal - everyone piles on layer after layer of fleece and spandex to stay warm. Well except for this NYRR runner, who bares it all no matter how cold it is. However as soon as the temp inches past 60degrees, many runners drop their clothing like it's hot. The Runners World jury was divided on if it's ever okay to run without a shirt. Let's be honest, if a guy's in great shape I'm probably not going to complain if he nixes the shirt. But generally those aren't the runners who've decided to bare it all from the waist up, and so I'm often left with retinal scarring. Sadly I'm resigned to the fact that this phenomenon will only increase as we enter the brutally hot and humid NYC summer.

Thoughts - yay or nay to shirtless running (or sports bra for the ladies)?

Stay tuned for a recap of Dasha's and my adventures in the NYC Scavenger Hunt (!!) and how running actually makes you good at life/helps you win free food. Mwuahaha!

Live and learn

2010-04-14T04:45:00.000-07:00

After a week off the blogging train in order to pay a little attention to life/work/drinking (my liver was feeling a little too healthy), I'm back with running updates that are: a.) fun, b.) interesting, c.) intellectually stimulating, d.) psychotic or e.) all of the above. I'll leave it to y'all to decide.

After over a month of responsible running, knee straps, ice packs, and an obscene amount of ibuprofen, my knees no longer drive me to long for amputation on every run. Victory! Knock on wood they stay this way. I'm restraining the urge to ramp back up to running 6 days, however. Until I'm forced to log killer mileage during Comrades training, I will be sticking to running a mere four times a week with crosstraining/yoga on the other 3 days.
As you can see (or probably not given the suboptimal quality of a BlackBerry camera), I busted out the old graph paper and charted my training plan for the next 9 weeks. Don't get me wrong, I love the Runner's World Smart Coach training plans, but since my schedule is so wonky and I have some traveling coming up in the next couple of months (Italy!!), it's often difficult to put together a plan that I can consistently execute. My new schedule sticks to the aforementioned 4 runs a week, focusing on quality miles over quantity. Each week includes a tempo run, speedwork, long run, and one recovery run. Mileage increases every week by 10% then drops back in the third week to allow for additional recovery or to accommodate a race. The goal for the next 3 months is to maintain a base mileage of around 30 miles/week, AVOID injury, and incorporate some good fast running to keep my times down and sanity in check.
Marathon training starts in earnest on July 12th!
"Running in Marathons: Facebook Made me Do It" - what is Facebook, the new excuse for every good/poor life decision? Possibly. Stumbled upon this article last week during my daily morning blog/newspaper run through. Although a bit simplistic in its analysis, the article raised some interesting points on the intersection of the Internet, social networking, and running. Little old blogging me is clearly in no position to judge. At least I haven't created a Facebook fanpage for this blog. Yet...
Oh. Umm. Lastly. About that race and long run this past weekend. First and foremost, I'd like to place full responsibility on Shaun Gregory Smithies for the massive consumption of hefeweizen that occurred on Saturday, April 10th. There generally is no way that 7 hours of daydrinking will bode well for athletic performance. Case in point, Sunday's Run as One 4 miler in Central Park. Despite massive hydration the morning of, I was clearly still in a tipsy/hungover state upon pitching up at the ungodly hour of 8am. Minor details. The course started off on the east side of 72nd Street and proceeded immediately up Cougar Hill in the first mile. After assessing my subprime running condition, I made the intelligent call to run conservatively the first two miles at a 9:30 pace then speed up a bit on the downhills for the final two miles if I was feeling up to it.

Per usual intelligence was short lived. I bounded up Cougar Hill in the first mile, sprinted along rolling hills and passed the second mile marker in under 16 minutes. Against my better judgment, however, I grabbed a water cup at the aid station before mile three to take a tiny sip in order to soothe my parched mouth. Quite possibly the worst call ever. As soon as that ice cold water hit my injured, battered stomach, I thought there was no way I would survive, let alone finish that race. Enter boot and rally - very clearly not my classiest moment. Nonetheless, pulled myself together and finished the race in a skotch over 36 minutes (~9:15 pace). Not as great of a time as I'd hoped for, but the fact that I even crossed the finish line was enough of a victory for me and a legit excuse to skip my planned 8 mile run home. Win some, lose some?

Live(ish) blogging the NYC marathon lottery

2010-04-07T05:44:00.000-07:00

12:31pm Sadface. Wasn't accepted into the NYC marathon. But will be running the 2010 Marine Corps Marathon with Kim!!

"Dear Monica K. Munn,

YOU HAVE SUCCESSFULLY REGISTERED FOR THE 35th MARINE CORPS MARATHON! Your registration confirmation includes any items purchased. For your convenience we have included the waiver you consented to during registration. "

12:22pm As for the elites field, Mary just announced that Deena Kastor, one of the all-time greatest female marathoners, will be competing at the 2010 NYC marathon. Equally exciting will be an appearance from Meb Keflezghi, the male winner of the 2009 NYC marathon and the first American winner since Alberto Salazar in 1982.

12:18pm 9th and final name from NYC is Lenn Burman (sp?)! I have no idea who you are, but I'm jealous you're in!

12:15pm Called the first three runners from the States to get the marathon, representing Oregon, Detroit, and Dallas so far. Just a small slice of the diversity that is the NYC Marathon.

12:11pm Win! Finally got the live stream to load. However, Mary Wittenberg, the CEO of NYRR, is speaking in slow-mo and sounds like a robot thanks to the crappy quality and overwhelmed site. Minor details.

12:04pm Okay, NYRR site, it's time for your video streaming to start working. Reality check is that I will probably have to wait till 12:30 to find out if I made the marathon as that's the time runners can check their online profiles to confirm status. Boo.

11:52am Less than 10 minutes now and the video link is active! Woooo!!

11:24am Speaking of lotteries, NYT had an interesting article a few weeks ago about the rising popularity of endurance racing events, which has forced many marathon organizers to adopt lottery systems to select participants.

11:00am ONE. HOUR.

10:14am Paul's insightful BBM commentary on my foray into live blogging - "What is this liveblogging crap? 'I got it' or 'I didn't get it.' Riveting." Thanks, friend, see if I let you GUEST BLOG at any point in the future.

9:56am For your reading/procrastination/personal edification, here are some random facts about the NYC marathon:

Over 2 million spectators line the bridges/streets/parks of NYC to cheer on runners. That's roughly the population of Namibia!
An 8-year old ran the marathon in 3 hours! WTF. Apparently a pint sized runner from MO finished the marathon in 3:00:37 back in the late '70s. Feeling grossly inadequate now.
Only 55 runners finished (out of 127) the first NYC marathon in 1970. Compare that with the over 40,000 runners who completed 2009's race. Crazy CAGR whaaaaaaat?
P Diddy ran the New York Marathon in 4:14:54 and raised over $2 million dollars for charity, setting a ridiculously high bar for charity runners everywhere.

9:30am Oh, p.s., you can watch the lottery LIVE here. Gotta love technology.

9:02am I am officially spazzing out. In less than 3 hours, the results of the 2010 ING NYC Marathon lottery will be posted online, making thousands of runners incredibly giddy and countless more despondent. Regardless if you're in or out, NYRR is hosting lottery parties at bars across the city to celebrate/drown your sorrows. LOVE IT.

As I clearly will get negative work accomplished this morning, expect a semi-constant stream of word vomit, a close cousin of live-blogging, about the marathon, random trivia, and general excitement.

We are always running for the thrill of it

2010-04-05T11:25:00.000-07:00

"You're running HOW far? At WHAT time?' Unsurprisingly this was my parents' reaction when I casually dropped that I planned on running 11 to 12 miles at the god awful hour of 7am on Sunday morning. I intended to head up to Ronald Reagan Airport then loop back to my house, a distance that my stepdad would literally have had to bribe me to BIKE with him when I was younger. While I've kept my parents abreast of all the races from the past few months, I suppose that seeing truly is believing, especially when it comes to their formerly commitmentphobe runner daughter.

Speaking of which, I finally discussed my Comrades ambitions with my parents. Obviously I have no qualms broadcasting this goal and its progress over the internet to my friends and friendly stalkers, but something about vocalizing it to my parents carries so much more weight. In many aspects of my life, I frequently delay telling the rents about major developments, be it a new apartment, the end to an ongoing break-up, or even my class schedule, preferring to wait until things are utterly finalized.

While my parents have always been incredibly supportive of anything I set my mind to, I suppose part of my reluctance stems from my fear of disappointing them if I don't go through with endeavors, coupled with a small desire to avoid fielding questions about things/people/places who's 15 seconds of my fame in my life have already passed. However, at this point I can firmly say that I am committed to running Comrades (body allowing) so it's important to loop in my family on my next big life goal. My parents' reaction to the Comrades discussion was slight skepticism (which is COMPLETELY understandable), but mainly support and encouragement for which I am very very grateful. Looking forward to many copies of Born to Run for my birthday. Always need the relevant research material!

What inspires you to get out there? Totally tangential but has anyone read Born to Run - thoughts?

I DID follow through with my 7am long-run on Sunday morning, getting up before even my mother. First time for everything. Fueled up with my standard pre-race/long run meal of a slice of whole grain bread topped with peanut butter, sliced banana, and honey. Perfect mix of quick acting carbs and protein. The goal for Sunday's long run was more for time than distance. It'd been over two months since I'd ran for longer than an hour and a half(ish), and with marathon training looming on the horizon in 3 months (SO SOON!) I figured it was time to start bringing back the lengthy long runs. So I decided to go out at a comfortable pace, run for two hours for the endurance/psychological challenge, and not really worry about distance. Running from my house to the airport and back turned out to be about 12.7 miles, which I finished in around 2hours! Even better, legs and knees felt totally fine afterward, thankyouholymotherofchrist. Returned home just in time for a super tasty brunch of challah french toast, bacon, and fruit salad. After snarfing that down, I was obviously hungry a few hours later, but luckily had lots of spring veggie risotto to chomp down on for dinner. Mmmmmm, carbs. All in all, a fantastic weekend home!

Up next: Wednesday is marathon day of judgment! The results of the 2010 ING New York City Marathon lottery will be announced. It's only a 1:8 chance that I got in so pretty please keep your fingers crossed for me! Otherwise, it's off to DC on October 31st to run the Marine Corps Marathon with Kim!

Home is where the Diet Coke is

2010-04-02T17:19:00.000-07:00

As you can see from the lovely tree in our front yard, spring is in full bloom here in the pseudo-South. I tore myself away from the city for the weekend and am back in Alexandria to catch up with my family. And raid their cupboards.

Although it may only be the beginning of April, it certainly felt like freaking summer on my run yesterday. I fueled up with a tasty whole grain salad from the Whole Foods salad bar (Paul, I now understand how it is your crack) then set off on a nice 6 mile run down the GW parkway to the Woodrow Wilson Bridge. The weather definitely impacted my speed a bit since I'm not used to running in 80degree weather yet. Give me a snowpocalypse any day! Well, maybe not. Wished I had brought a water bottle with me around mile 3, but luckily the park service has turned the water fountains back on along the trail. That is one thing I definitely miss when running in NYC. For long runs, you're practically forced to carry a water bottle since fountains are few and far between. I'll have to pull off some logistical feats to stay hydrated and fed once I start racking up 15+ mile runs this summer.

What's your favorite time of the year to go running?

Only a short post for now, my nieces are shouting up the stairs for "Auntie Monica." That makes me feel awfully old... Going to sneak in a 12 mile long run this afternoon or tomorrow. Perfect way to enjoy the weather!

Harder, better, faster, stronger

2010-03-31T07:14:00.000-07:00

Intervals, fartleks, tempo runs, Yassos, strides, repeats, taper. For those not familiar with running jaragon, all these terms can seem a little obscure, weird, and some downright funny sounding. However, becoming a good runner requires more than just lacing up your shoes and going out on that same old, same old 3 miler. Muscles quickly adapt to exercise routines, and therefore it's important to spice up your running workouts with different distances, speeds, and terrain in order to keep your progress from plateauing.

Today, I'm going to wax poetically about the tempo run. Whether you're training for your first 5K, already a 10K champion, or building marathon endurance, tempo runs are the best way to become a faster, stronger runner. How can a single workout be so versatile? Tempo runs teach the body how to sustain speed over distance by training at a speed that's close to the lactate threshold, the point when lactic acid begins to accumulate in the blood. It's really as simple as that. Most tempo workouts typically prescribe a 20 minute (or 2-3 mile) run at tempo pace, along with a mile or two warm-up and cool down. If you're training for a longer distance, well naturally the length you run at tempo pace needs to be longer. For example, those preparing for the grueling 26.2 miles of a marathon should work up to running long runs with 8 to 10 miles (or longer if you're super awesome) at tempo pace.

Now what is tempo pace, you ask? Most coaches and running experts state that tempo runs should be at a "comfortably difficult pace." Well that's not very helpful. I'll spare you the more boring, technical details of determining your pace based on heart rate or lactate threshold. Basically, you know you're running at threshold pace when it feels like you're working hard, probably could hold a one or two-liner conversation, but definitely no singing, which as Greg has pointed out (aka made fun of me) I am fond of doing on long, slow runs. Hey, it helps me gauge my level of exertion. See, there is a method to my madness! Note: tempo pace should NOT be running as fast as you can like we used to do during elementary school when everyone was sent to flail around the track for a mile once a semester. Save the all out sprints for interval training.

If you're interested, definitely check out these two articles for some great pointers on different running workouts:

Running Shorts posted a solid glossary to running workout basics that I definitely recommend as a good primer
Runner's World discusses specific tempo runs designed for all levels of running experience

What's your favorite running workout? How funny is the word fartlek (yes, I am a five-year old)?

So. Back to running. Last night I had plans to meet up with Christine (who's running the Chicago marathon this fall!!) and Camille for a boozey Georgetown reunion/lovefest. Between work, dinner, and errands, I was left with only an hour to cram in my scheduled 5-6 mile tempo run. No matter, sometimes having a packed schedule can be a great motivator to speed things up! I started off with 2 miles warm-up at a 8:50 mm pace, which felt very comfortable. I had my trusty knee strap on and didn't even feel a twinge of pain thank GOD. Notched up the pace to 8:00 mm for the next 3 miles followed by a half mile cool down at 9:20 mm. Probably should have had a longer cool down, but I was already running a skotch late so had to cut it short.

All in all, ran 5.5 miles with minimal knee pain. Definitely a victory! Not going to push my luck though, so I'll stick with my responsible (read: boring) resolution to run no more than 4 times a week for a bit longer. Tonight, yoga and the elliptical perhaps?

Great success!

2010-03-28T16:26:00.000-07:00

Highlights of a fantastic weekend:

1. Engaged in healthy decisions for once and pregamed the 15K with a trip to the Korean spa in Flushing with the girls on Saturday. Sweated out any residual toxins/alcohol and loosened up my muscles in the 195degree sauna! Despite a brief freak-out when forced to go into the naked only shower/bath area, yesterday was delightfully relaxing and a great way to rest up before a long race. On the way back, there was no way Dasha and I were going to pass up a return trip to the Golden Mall (aka the most amazing place in the world) to get some authentic Chinese food. Yummy hand-pulled noodles and stuffed pork bao buns were the perfect carboloading for today.

2. Made it through the 15K without blowing out my knees! Low standards, I know, but seriously, I was crazy nervous earlier this week about the prospect of running 9.3 hilly miles in Central Park without incurring (additional) serious injury. Think my awesome new knee strap helped quite a bit. Not exactly the foxiest look out there but the straps did their job and kept my patellar tendon slightly in place. The pain only hit hard around mile 5 when it was time to climb back up Cougar Hill for the second time. Gutted it out and came in at 1:31, around a 9:45 pace. Pretty much the same pace as the 10 miler a month ago, but aerobically I felt that I could have gone a lot faster. Good to know for when my knees finally heal!

3.. Greg ROCKED the race and left slow-poke me behind to finish in 1:21, a 8:40 pace. Very impressive, especially since he's only been seriously running for around 3 months. Gonna keep that up for 56 miles at Comrades?

Up next: long runs in Alexandria next weekend and the NYRR/JPM Run as One four-miler in the Park on April 11th. Greg's sitting this one out as he'll be too busy getting his blackout on at a bachelor party in Philly, but the GTS runchers will be turning up for a short run then our typical AYCD brunch.

Easy as one, two, three?

2010-03-24T06:48:00.000-07:00

Runner's World recently posted an interesting and helpful guide to running your first ultramarathon. Calling on the expertise of several ultra veterns, the RW article offers some great tips on planning, training, nutrition, race day, and recovery. Although Greg and I may be violating one or two of their tips (picking a race close to home is for WIMPS!), by and large it sounds like we're on track. This spring and summer we'll both be working on steadily building up our training to a fall marathon, peppering our calendars with several half-marathons and shorter races. While neither of us are entirely injury free currently, we've played it pretty smart by cutting back mileage, crosstraining, and stretching like crazy. So hopefully we won't end up like this Comrades runner...

The plethora of how-to ultra guides and advice columns are definitely great, don't get me wrong, but it still doesn't diminish the fact that running an ultra is downright intimidating. A quick peek at the training plans posted on the Comrades' website offers a glimpse of what fall and next spring holds. 60K long runs on the weekend, three or more four hour runs a week - no big deal, right? Ha. I hear my social life dying a slow, painful death. I think the massive time commitment demanded by ultra training will be the most difficult aspect of the process for me, you know besides running 56 miles straight. As the old adage goes, New York City never sleeps and there's always a million new restaurants to try, neighborhoods to explore, free open bars to find, or cooking classes to take. I'll have to put some of my other adventures on the back burner in the latter half of the year with my fingers crossed that the Comrades experience will be everything I've built it up to be.

In the meanwhile, eat, drink and be merry for tomorrow I'll be running my face off!

Food for thought

2010-03-23T16:12:00.000-07:00

Literally. In case you didn't know by now, one of the few things I love more than running is food and as a runner is especially important to stay properly fueled with lots of carbohydrates and protein. Enter granola and Greek yogurt. My roommate and I should take out stock in Fage given the amount we go through in a week. And I'm the same with granola, which is often my breakfast, dinner, snack, you name it. However, this little food addiction adds up pretty quickly. Sadly I'm not exactly equipped to make my own yogurt (next life goal!), but granola? Easy peasy lemon squeezy. Even our tiny little oven can handle that.

Crunchy delicious granola

Adapted from Smitten Kitchen and King Arthur Flour

The original recipe molds the granola into little chewy bars. The first time I tried the recipe that was my intended goal; however, after a little bit of fortuitous over-baking they were not the chewy bars SK had raved about. Blessing in disguise! After crumbling up the crispy bars, I discovered some of the best granola I've ever had. The maple syrup and sugar caramelizes into deliciousness without becoming too sweet and the recipe can hold a TON of fruit and nuts - perfect for breakfast or a pre-run snack.

1 2/3 cups quick rolled oats

1/2 to 3/4 cup granulated sugar (use more for a sweetness akin to most purchased granola)

1/3 cup oat flour (or 1/3 cup oats, processed till finely ground in a food processor or blender)

1/2 teaspoon salt

1/4 teaspoon ground cinnamon

2 to 3 cups dried fruits and nuts (total of 10 to 15 ounces)*

1/3 cup peanut butter or another nut butter (optional)

6 tablespoons melted butter

1/4 cup honey or maple syrup

* My fave is 1 cup raisins, 1 cup dried apricots, 1/2 cup wheat germ, 1/2 cup pecans, 1/2 cup hazelnuts, and 1/2 cup unsweetened coconut flakes. Honestly, you can pretty much throw anything into this recipe and it'll still be good. Okay, maybe not anything.... Pretty sure you wouldn't want PBR granola.

Preheat the oven to 350°F. Line an 8″ x 8″ x 2″ pan in one direction with parchment paper, allowing it to go up the opposing sides. Lightly grease the parchment paper and the exposed pan, or coat with a non-stick spray.

Stir together all the dry ingredients, including the fruit and nuts. In a separate bowl, whisk together the vanilla, melted butter or oil, liquid sweeteners and water. Toss the wet ingredients with the dry (and peanut butter, if you’re using it) until the mixture is evenly crumbly. Spread in the prepared pan, pressing them in firmly to ensure they are molded to the shape of the pan.

Bake the bars for 40 to 50 minutes, until they’re brown around the edges — don’t be afraid to get a little color on the tops too. They’ll seem soft almost underbaked when you press into the center of the pan but do not worry, they’ll set completely once completely cool.

Cool the bars in their pan completely on a cooling rack. (Alternately, after about 20 minutes you can use your parchment “sling” to lift and remove the granola, and place them in their paper on the rack to cool the rest of the way. This can speed the process up.)

Once cool, a serrated knife (or bench knife) to crumble the granola. It should break pretty easily at this point so you can even use your hands. To store, wrap the bars individually in plastic or stack them in an airtight container. In humid weather, it’s best to store bars in the refrigerator. They also freeze well. Assuming it lasts that long.

What's your favorite afternoon snack?

Spring is in the air!

2010-03-22T13:47:00.000-07:00

And I've fallen in love with New York City all over again. Something about hyacinths and outdoor runs in shorts and a tank top restores my faith in humanity.

On Friday, I took the day off from work (!!!) to take care of some long overdue errands / get my life in a semblance of working order. Mission moderately accomplished; however, the 70 degree weather distracted me from getting a new passport. After two hours in the DMV line, the prospect of another encounter with bureaucracy at its worst was unimaginable. Instead, I was lured over to the East River Park to do some of serious speed work. Did two miles warm-up at half-marathon pace (9:20) then did 6 x 400m at 5k pace (8:45) with 200m recovery. Followed that up with a one mile cool down along the East River.

All in all, didn't feel horrible, which isn't saying much considering I haven't done any serious intervals for a few weeks. Last week, I limited my runs to a few short, slow 4-5 milers. Not very fun, but practical considering the state of my knees. However, with this weekend's 15K rapidly approaching I wanted to gauge where my pace was at and also decide if I needed to sit this race out. As much as I've been looking forward to running a race that ISN'T during a snowpocalypse, can't justify blowing out my knee due to stubbornly ignoring my pain. My (overly?) ambitious goals of running my first marathon this fall and the Comrades in 2011 are just slightly dependent on having functioning joints.

What are your running/exercise goals for 2010?

Running was the last thing on my mind Saturday as I nursed the hangover from hell, but by Sunday I was hydrated, rested, and ready to go! Set out in the afternoon over to the East River and ran up past Stuytown and Peter Cooper to tack on an extra mile then turned around to head down to the Battery. I think all of NYC was out for a run/walk/bike/etc yesterday afternoon, including 5 million tourists who would NOT GET OUT OF MY WAY. Angstangst. Headed uptown along the Westside Highway for a few miles than cut across town on Houston St. to head back to my apartment. Used the stop and go of running city blocks as a chance to throw in some intervals. Ran at 5K pace until I hit a stop light - definitely took some effort since my legs were pretty tired by that point. Ended up running a skotch over 10 miles at ~9:50. Nothing spectacular in terms of time, which was fine since it was supposed to be a long slow run. Major victory that my knees didn't hurt too badly the next day thanks to icing and dosing with Mortin like a semi-responsible person.

After yesterday's long run, I'm feeling pretty solid that I'll be able to finish the 15K without screwing up my knees further (knock on wood). However, I'm going to have to wave goodbye to my goal of running the race at a ~8:50 pace. Sadly that will have to be left for another day, perhaps the Brooklyn Half Marathon in May!

Run Tracking

2010-03-17T14:47:00.000-07:00

One of the most important parts of running is tracking your runs - how else do you know if you're on target for your goals, burning enough calories, or having enough fun?

Monica has always been completely old-school about this, keeping detailed notes in a journal like the 12-year-old girl she is at heart. I, being the tremendous geek I am, have always been looking for a techy, geeky way.

We both tried the Nike+ SportBand. For me, it has worked flawlessly for the past two months, and I've managed to track almost every out-door run I've done with it. However, it was a complete non-starter for Monica - never tracking accurately, stopping tracking in the middle of runs, and such. So I'd say, at best, it's hit-or-miss. The other downside of the service is that, whilst the user website is pretty, it's pretty-damn useless unless you want to do the 5 things they prescribe you to do. Your data is locked up inside it - you can't export it to another format (excel, xml) you can't get RSS feeds of activity to load into other website; basically you can't touch YOUR data outside of THEIR site.

Thus, I've been on the look-out, for a while, for something a little better. Today, after forgetting my sportband at home, I decided to try RunKeeper - an iPhone app. In a word, it is incredible. It was far more accurate than the sportband (as long as you get good GPS signal) allows you to own, extract and share your own data; and spiffily shows all of your runs automatically overlaid on Google Maps like such:

And the really great thing - they're currently testing a feature to give live updating of your runs on the web, so whilst you're out doing that marathon, your friends can check in on your progress.

Currently the only downside I can see is that having GPS on REALLY drains your battery, so it's probably no good for runs over an hour long, unless you've got a Mophie JuicePack.

If you already have an iPhone, this is a no-brainer. It's the best $10 I've spent all week - aside from my first St. Patty's day pitcher tonight, of course!

Running Music Mixes

2010-03-17T12:11:00.000-07:00

Every runner has their audio entertainment preference when running. It probably changes from run to run, day to day, and what type of training you're doing. There are few things that can kill your desire to run more than boredom - hence the reason treadmills and winter are my anti-Christ. Music, or some other audio entertainment (recordings of people feeding tigers) is essential to keep your spirits up, and also importantly, keeping you running at the right pace.

So, what are my personal choices here? On the long, standard training runs, medium pace, I am in constant need of geeky, nerdy, downright pornographically pocket-protecting tech talk. Rather than keeping my mind focused on breathing and pace, it keeps my mind OFF of the fact that it's having to be idle for an hour or two. Luckily, great talk shows (in categories as varied as you can imagine - and yes Monica, there are "adult" categories) are extremely easy to locate, by way of the Podcasts section in iTunes. It hosts literally hundreds of thousands of free shows. One click to subscribe, and the new episodes are downloaded automatically to you iPod as soon as they're available. Careful, it's an addiction that can be hard to break (like peeps - topical time of year social reference!)

A few of my favourites:

You look nice today - comedy
This week in Tech - geekery
MacBreak Weekly - Mac geekery
Security Now - serious propeller-hat stuff
The Skeptic's guide to the Universe - science (with an anti-pseudoscience edge)
Stuff you should know, from HowStuffWorks.com - damn interesting
The Disciplined Investor - finance

Falling into this "spoken-word" category are also audio books, and here there really is no other source than Audible.com. They have a fantastic collection (in categories as varied as you can imagine - and yes Monica, there are "adult" categories) My current recommended book is definitely Richard Wiseman's - 59 Seconds

But sometimes you're doing a faster run, trying for a specific time, or just want to turn your brain off for a while. Then, music is always a good choice. For me, the more euro-trashy the better. In this arena, you have a couple of options:

The iPod shuffle (dangerous if you happen to have Kylie Minogue in your collection because of the summer of 2000 when you were obsessed with the way she smiled in the middle of the video to "Spinning Around"; penned by Paula Abdul, the second single from her triple platinum busting album "Light Years", posted below for your enjoyment)
You can make your own playlists - if you have an inordinate amount of time on your hands
You can hunt down pre-mixed sessions. I haven't yet found a good central repository of these, but there are a few good options:

Sinanation - a turkish DJ in NY who generally lets you download his mixes - his latest, Apres-Ski is great:
Après-ski by sbastas
Running Music Mix - has pre-made mixes for pay, but also categorizes songs by BPM and style, useful if you want to put a bunch of songs together for a certain pace
Nike+ mixes - Also for pay, but generally great stuff

Any other ideas for places to get great running music?

Shout out!

2010-03-17T10:16:00.000-07:00

To Tom Vargas! Who's jumped on the marathoning bandwagon and started his own running blog to catalog his adventures (clearly I'm a gchat stalker). Tom and his friend Julia have committed to running a marathon in 5 months - very impressive.

Tom's comments on only halfheartedly committing to running in the past very much struck home for me. I was definitely a running commitment-phobe during college, going through spurts of running multiple times a week then wimping out for the next few months. I mean who wouldn't want to go for a run when spring and cherry blossoms are in the air or as the foliage changes to red and gold along the C&O Canal? However life, theses, extracurriculars, and The Tombs frequently interfered with any grandiose running plans I had while at Georgetown. Let's not even talk about the number of Army Ten Milers I signed up for and didn't run... Shame spiral. In retrospect, I don't necessarily regret taking so long to discover my passion for running since any serious training may have impeded my ability to take part in Monday Night Flip Cup, 80s Night, crazy MUN trips, and so many other activities that were fundamental parts of my college experience. But with so many of my friends getting into running or bumping it up to long distance these days (Emi, Kim, Tom, Christine, Christina, and more!!), have to say it would have been super fun for us all to have done a race together at Georgetown. And go daydrinking after. Oh well, just means we'll have to coordinate training/race schedules now!

Anyways, check out Tom's blog and cheer him on at Brooks Men's Switch 3! And Tom, watch out buddy, I just may show up in DC and force you to go running with me :)

Getting back on the horse

2010-03-16T05:42:00.000-07:00

After taking the last week and a half off from running in a futile attempt to nurse my knee back to health, I AM BACK. Well to blogging that is. The first run back last night was rather frustrating as 1. it was NOT very springlike out aka far too cold/windy/rainy/nasty to be running in shorts and t-shirt outside and, more importantly, 2. my knee started flaring up literally half a mile down the Westside Highway. I carried on and did around four miles, not nearly as far as I would have liked to go but I didn't want to overdue it and miss out on gorgeous outdoor runs later this week. It's going to be 68 degrees on Thursday!!! This fact warrants many many exclamation points.

What are you looking forward to as the weather finally starts to warm up?

Either way, I think it's time I bite the bullet and go see a sports therapist to get my knee checked out. It feels like cotton balls are being pulled apart under my knee cap - that's not normal right? Clearly proved that I'm capable of running through the pain but it's not exactly an ideal or sustainable situation. In the meanwhile, I'll limit my running to only 2 times a week (super sadface) and continue crosstraining. Unfortunately, my forays into non-running workouts over the past week have by and large left me unsatisfied and longing to lace up my shoes and go for a jog around Tompkins Square Park. I've tried to focus on activities that will maintain my aerobic fitness while targeting key muscles that need to be rebalanced. In other words, loosen up my calves and hamstrings.

Here's the rundown:

1. Power Vinyasa Yoga: Brushed off my very under-used yoga mat and trotted up St. Mark's to Yoga to the People a few times last week. Tip to anyone who lives in the area - this place is AWESOME (albeit pretty intense). The studio offers free yoga classes with just a $2 mat rental fee and a suggested donation of whatever you can afford. I have yet to be a class that wasn't jam packed so be sure to show up at least 15 minutes before class begins. Luckily they have a ton of sessions even a 9pm one for us late working banker girls. Vinyasa is one of the most aerobic types of yoga, which is perfect for me since I am not well suited to sit around and say 'Ohm' for an hour. ADD, whaaat? And although the YTTP studio isn't heated, with so many people it definitely gets ridiculously hot Bikram style and you work up a mad sweat.
Overall: A- for a good aerobic workout and much needed stretching out of my hamstrings. Slight drawback of utterly embarrassing myself in the camel asana.

2. Elliptical: Ugh. Okay, I know that ellipticals are good for knee injuries since you can closely mimic the motion of running with no pressure on your joints. Fine. But does it have to be so boring? Also, the elliptical basically exercise the same muscles used in running thus failing to strengthen my quads in order to balance out the posterior thigh muscles. Fail.
Overall: C- for being really boring, not strengthening underused muscles, and making me feel like a Jane Hoya at Yates.

3. Stationary Bike: While the bike maybe equally boring, at least I can get a solid workout when the resistance is ramped up. And, more importantly, the bike is the perfect way to target lateral and medial quad muscles with minimal strain on my knee. Might try my first spin class this week to mix things up.
Overall: B for offering a decent workout and meeting most of my crosstraining goals. Still find myself staring jealously at the runners after the first 20 minutes of biking...

Up next: NYRR Colon Cancer Challenge 15K in Central Park on March 28! Sadly the race has already reached it's cap, but Smithies and I would definitely be happy to see some of y'all at the finish line! Keeping my fingers and toes crossed that I'm good to go in two weeks...

Double trouble

2010-03-03T07:13:00.000-08:00

Citi: 3, Monica: 0. Was held hostage in my cubicle (see: shamble photo) again yesterday and forced to skip out on my planned 7 mile run. Angstangstangst. I probably could have hustled down to the gym at one point in the afternoon, but was way too paranoid that my boss would call halfway through my run and then I'd have to sprint up to a meeting nice and sweaty. Not so professional. What spandex isn't appropriate office attire? Lies.

Oh well, I made up for it today by sneaking in two runs. Mwuahahaa. Straggled back to the office this morning before 7am to pound out some work and, more importantly in my opinion, a few miles at the gym (lovely photo below). Logged six miles at what felt like a turtle's pace (9:50 - 10:00) compared to all the speedwork I've been doing the past month. However, it was a chance to check my form and see what I could do to ease this reoccurring knee pain. Not much, apparently, but I did discover that my stride is actually a lot faster than I thought. Endurance running is all about being as efficient as possible, so it's important to minimize over-striding (i.e. covering too much ground in each stripe). Elite/legit runners usually have a turnover rate of 178 to 184 a minute. If you're interested/as nerdy as I am, Runner's World had a really interesting article on how run faster by making your stride more efficient. Anyways, I counted out my stride and it turns out it's consistently between 170 to 172 - way better than I thought. Could obviously still use some tweaking but always nice to have empirical evidence of improvement.

Second run of the day was a smidge more intense... One of the "nice" things about running doubles is that your legs are more fatigued for the second run so it helps the body get accustomed to how the latter miles of a long race feel. Or least that's what I kept telling myself when I thought my quads were on fire. Started off with a warm-up mile at 9:20 to get the blood moving and then ran intervals 4 x 800 at 5K pace (~ 8:20) with 400m recovery at 10K pace (~9:05) followed by an easy mile to cool down. 11 miles total for the day - take that Citi! Can't let the man get you down. The knee held up okay but I think I'll stop behaving like an idiot and let it rest up for 48 hours. Ice ice, baby.

A few pointers on dipping your toes into the realm of running doubles. Multiple runs in a day may sound crazy, but if you're short on time to do a long run in one fell swoop or really looking to up your training, there are definitely some benefits. But first, start off slow! Don't do doubles multiple days in a row and you may even want to ease into it by running for the first workout and then doing cross-training later in the day. Make sure you give yourself plenty of time (at least 5 to 6 hours) between workouts and fuel up. I devoured Greek yogurt and granola post run then leftover Vietnamese from last night for lunch. Mmmmm pho to face.

Question of the day: What's your favorite cross-training workout? I need a little (read: a lot) of inspiration since I'll have to stick to non running workouts as I rest/ice/chop off my knee for the next day or two. Boooo. There are few things worse than the cyclebike...

Weekly revelation: Missed runs equal cranky Monica

2010-03-02T07:10:00.000-08:00

Apologizes for being a total slacker at posting over the past week. A manic week at work devoured all free time and any motivation to even look at a computer at night after living in front of one at the office. Promise to inundate y'all with my word vomit at least a few times this week.

So. About that running. Forced myself to take last Monday and Tuesday off after the back-to-back races. My knee has been acting up a bit the past couple weeks so I figured it was best to give it a little rest before throwing myself back into training. 4 weeks till the 15K and given my recent times I think it's totally possible to hit a sub-8:45 pace if I stick with the training plan. Oh and don't blow out my knee. Last thing I need is a case of ITB syndrome. Unfortunately, speaking of injuries, Smithies was taking it easy last week and sat out Sunday's 4 mile race in Prospect Park as it's looking more and more like he's got a bad case of planters fasciitis, which does not bode well for his running mission. Hopefully with a little more R&R he'll be back out on the road! I don't know how he's holding up - literally two days sans running had me going bat shit psycho. More so than usual.

Fast forward to Sunday, which was the NYRR Al Gordon 4 miler in Prospect Park. Great turn-out with over 9,000 runners braving the cold and icy paths. Luckily no falling tree branches (several people were killed in Central Park this week...) but the sidewalk and asphalt were definitely slick with black ice. The race route followed the same loop from last weekend's 10 miler, but rather than starting on a slight downhill, the 4 miler threw us smack onto the steepest incline for the first mile. Didn't mind getting it out of the way early on, but probably started out a bit fast, especially for uphill, clocking ~8:10 for at the first mile marker. Mile two was a series of undulating hills and by that point my right knee was being pretty vocal that I need to start doing freaking FLAT RACES. No more of this hilly crap - Comrades, what? Pretty much straight downhill for the third mile and then climbed a long gradual hill to the finish line. Finished in ~35 minutes at a bit over a 8:45 minute pace. Not too shabby and my best race finish yet for a 4 miler!

After the race, my legs were feeling pretty fresh so I decided to go on a scenic tour through Brooklyn and run home. Not that I exactly knew where I was going or anything as is pretty clear from the meandering route on the map... Only intended to run 7 to 8 miles back, but I got slightly detoured on Vanderbilt Avenue so the long run came out closer to 10 miles. Oops? Had fun exploring Prospect Heights though and discovered some super yummy looking restaurants that need to be tested (Le Gamin anyone?). Of course by this point, everything looked tasty because I was STARVING. Really should have eaten more of the post-race bagel since I was definitely not fueled up enough to run 10 miles. Minor details. It was my first time running across the Manhattan Bridge - lovely view up the river of Manhattan and luckily the bridge wasn't too swarmed with touristas since it was still pretty early in the morning. Once back on the island, just popped over to my standard running path along the East River, waved goodbye to Brooklyn and pushed the last couple of miles up to 10K pace (~9:00mm). All in all, almost 14 miles for the day so more than made up for the missed runs during the week!

Later in the day, I definitely made up for the lack of food with two lunches and then the Taste of 7th Street, where I snagged some arepas, a porchetta sandwich, lobster roll, two cupcakes, and a few beers for just $18. Amazing! If you haven't explored the ethnic culinary greatness of E7th St between Ave A and 1st Ave, do so immediately! It is a foodie's dream. And apparently a great place to get your eat on after long runs.

Up next: no races this weekend! Will do a long run on Saturday or Sunday and a few tempo runs this week to keep whittling away at my times. I have no doubt that work will give me plenty of frustration to pound out on a fast treadmill run...

You are cordially invited...

2010-02-23T07:52:00.002-08:00

...to come running with me! Let's be honest, slogging through long runs is infinitely more fun with a friend or 10. Sometimes you really need to dig deep and retreat inwards to gut out a hard run, but more often than not any distraction is a welcome one.

Even if you're not a runner (yet), be warned that I will most likely attempt to harass you into doing a race with me. Just ask my roomie. Christina's been such a good sport, tolerating my spandex taking up every free hook in the bathroom not to mention my uncontrollable irrational post run HUNGER. Now she's let me heckle her into some races. Edling's committed to doing a few 5ks once the weather warms up a bit. Can't wait! Time to get the rest of the NYC Georgetown mafia to trade in their drinking stilettos for sneakers on a Sunday morning. I promise we can still go to AYCD brunch after.

Sadly in the post-college life, I'm separated by more than just a quick subway ride from most of my closest friends. However, planning reunions around races combines the best of both worlds - quality time with my friends and more training/racing opportunities to take my running to the next level. Super excited that Kim will be joining Smithies and I for the 15K in March, and glad she wasn't scared off after our first 15K experience back in December during SNOWPOCALYPSE v1.0.

Speaking of which, a trip to Philly in May for the Broad Street 10 Mile has just been added to the spring racing schedule. Kim, Mike, and I will brave the 30,000 (!!!) other runners to take a scenic, and hopefully fast, tour through Philadelphia's diverse neighborhoods. Kim and I are also flirting with the idea of popping down to DC the day before to join Emily and Kenneth for RunAmuck Mud Run. RunAmuck is "a challenging 5K run with hills, tire obstacles, river crossings, walls, ropes, and MUD." Come on - mud pits and a costume competition? That sounds like SO MUCH FUN! Yes, I am basically a five year old.

Any races you're especially excited about this spring?

Coming up this weekend is the NYRR Al Gordon Classic, a 4 mile race in Prospect Park. Greg, Kristy, and I will be there and hopefully you! My muscles cringe a bit at the thought of climbing those hills again, but after last weekend's 10 miler this should be easy peasy lemon squeezy. Please, please, please go watch In the Loop IMMEDIATELY if you do not get that reference.

Yes, we're just that hardcore

2010-02-21T11:10:00.000-08:00

Overheard in Prospect Park
Random runner guy: So are you running the 3 mile relay or the 10 mile?
Spandex clad runner girl: Oh, just the 3 miler. I ran the Run for Haiti in Central Park yesterday so didn't want to overdo it.
Random runner guy: Good call. I saw the NYRR email about the Run for Haiti but didn't sign up since I had the Cherry Tree today. You'd have to be an idiot to do two races in a weekend.
Spandex clad runner girl: Absolutely - who would be that stupid?

Answer: Greg and I. That wasn't necessarily the most inspiring conversation to eavesdrop on as we waited in the cold to start the Prospect Park Cherry Tree 10 mile race this morning. 14 miles and a few minor/major injuries later, I'd say they weren't TOTALLY correct. Yes, I'll be quite sore tomorrow and probably should take the next two days off from running, but these were two of the most fun races I've ever done, not to mention both PBs.

Started off the weekend with NYRR's 4 mile Run for Haiti in Central Park on Saturdayy morning. Ah-mazing experience: 10,000 plus runners and walkers pitched up and raised over $400,000 for the Haitian Relief Fund. Smithies and I met up with Kristy to complete the GTS runner's trio. With lovely unseasonably warm weather and great energy from the crowd, it was hard not to get pumped up for the race. We all clocked in at a comfortable 36 minutes for the 4 miles. Despite being sick with NAIMUN plague, legs and lungs felt really solid and I'm sure I could have gone faster if the route hadn't been so packed with runners and I wasn't running another race the next day. Minor details.

Sunday morning brought far less running enthusiasm but a substantially longer goal. Total MTA malfunction meant that it was huge pain in the ass to get to Brooklyn. No F train equals 2 hour trip to Prospect Park. Not okay. Was definitely feeling more than just a little under the weather this morning and Smithies was sporting a very painful heel injury. Strike two. Of course, we were running the self titled "Race for the Hardcore" and the 900 runners out at the start line looked like they ate 10 miles for breakfast. Understatement of the week to say that we were feeling just a smidge intimidated.

Despite our trepidation, the race turned out fantastic! Neither of us had run in Prospect Park before so we were taken aback with the very hilly course. Let's just say by the third loop on the never ending stupidly steep hill, I had practically sworn of running for life and was intensely questioning why on earth we'd consider running 56 miles of hills at Comrades. I just concentrated on maintaining a consistent pace throughout the course and assumed that a great time was probably out of the picture given the course and my utter exhaustion.

False! Greg crossed the finish line at 1:32 (pace of ~9:11) and I followed shortly at 1:36 (~9:40 pace). Personal bests for both of us and also received super cute goody bags from the folks at Prospect Park Track Club. Very excited about Cherry Tree running cap and complimentary yoga class at Lulemon. Sadly we didn't stick around for the free massages since Greg had to go get his AYCD on and I had a bake-a-thon date with the girls. Perfect post race refueling :)

You can see us crossing the start line around 4:19. Wooo!

All-in-all, a fantastic weekend with a some pretty sweet running accomplishments. Definitely feeling much more confident that I'll be able to run March's 15K at a sub-9 minute pace and looking forward to next weekend's low-key 4 mile in Prospect Park.

P.S. photos of today's races are here!

Haiti 4 miler

2010-02-20T06:56:00.000-08:00

Over 10,000 runners. $400,000 raised. Final time for us of ~36minutes. Pace of 9:01. Woo!

More photos here.

Nike stats here.

Official Race stats for Munn and Smithies.

First Time Jitters

2010-02-19T07:09:00.000-08:00

Munn is an old-hat when it comes to races. She's already done the venerable 4 milers, probably a few 10 milers, and vanquished the half marathon. I, on the other hand, will be ending my 25 year embargo on public running tomorrow, for the first time. And the thought of it has me on edge. Anyone with a funny run will understand.

Tomorrow, with the Haiti Benefit 4 miler, we're going to be raising a ton of money for an absolutely deserving cause, but that doesn't mean that it's not going to be a shocking time for me. Or so my mind keeps telling me.

These days, I eat 4 miles for breakfast...on a treadmill, or even on the West Side Highway. I've run up to 10 miles in one go, and our race on Sunday is a 10 miler. So it seems completely irrational that the thought of running those four short miles bright and early tomorrow morning has literally given me a knot in my stomach. It's a knot of fear, not of excitement; of shaking and lightheadedness; of wanting to hide under the covers in bed with a torch; of not wanting to eat for days; a knot of sheer, unadulterated, wantingtothowupedness. If I didn't know better, I'd think I was in love.

Well, they say that you never forget your first time, and more importantly, that it's almost invariably terrible. I for one will be hoping that my first time is short, quick and uneventful. Oh, and that I finish.

Is it spring yet?

2010-02-16T05:22:00.000-08:00

DC, I am sorry to say this, but you suck. Or rather, your weather and ability to shovel sidewalks leaves something to be desired. I had a delightful 12 mile run planned for Monday, a straight shot down the George Washington Parkway towards Mount Vernon then loop back to my house. This was not meant to be. Mountains of snow covered chunks of the trail and 4 inch thick ice rendered it impossible for me to cross sections of the riverside path. I made it four miles down the trail before I was forced to turn around.

However, my long run was not to be so easily defeated. After making it back to my starting point, I decided to check out the northern half of the trail, which by and large was equally impassable. Luckily, the nearby Dyke Marsh Trail was comparatively lacking in ice (aka slightly less chance that I'd break my neck) so I finished off the last four miles with a little trail running. Very beautiful in the marsh and absolutely dead silent - just imagine this lovely photo with a solid 4 to 5 inches of snow on everything. And despite the weather forecasters' doomsday predictions, the sleet managed to hold off until the last mile of my run, thank goodness.

In better weather, I definitely recommend that anyone in or visiting the DC area to check out the Mount Vernon trail. The trail is a scenic running/biking path that follows the Potomac River for 18 miles and is definitely better paved then the pot-holed path along the East River in NYC. If you're looking for a longer run, at the northern end of the Mount Vernon trail it's simple to hook up to the W&OD Path, which runs for 45 miles throughout Northern Virgina.

Coming up this weekend: double races! Saturday is the 4 mile Run for Haiti - sign up now if you haven't. Not only do all race fees go to New York City's Haitian Relief Fund, but NYRR just announced that this race will count as a double qualifier credit for members trying to complete their 9+1 in order to auto qualify for the 2011 New York Marathon. Exciting! Then on Sunday, Smithies and I are running the Cherry Tree 10 miler in Prospect Park, Brooklyn. I don't plan on racing the 10 miler, but instead will treat it as a tempo/training run for March's 15K. Either way, should be a lot of fun and our first time running in Brooklyn. Keep your fingers crossed the weather is good!

This weekend is made of alcohol and win. And running.

2010-02-13T09:43:00.000-08:00

Braved the snowpocalpyse and headed down to DC for the long weekend! Although it's definitely been 48 hours of Olympic themed jello shots, NAIMUN sketching, and epic reunions, still managed to sneak in a run yesterday morning at Emily's gym. Possibly the most painful experience of my life - sweating tequila for five+ miles is not fun. FYI, just in case you ever develop a temporary case of insanity and think that sounds like a great idea.

Hungover runs - yay or nay? May not be the most thought provoking question but considering the number of brain cells I killed last night, it's remarkable that I can even type this post. Usually I feel like running expedites the detox process, although I'm not sure of the science behind that... Placebo effect anyone?

Anyways, assuming the snow holds off and the roads are clear, I'll do my weekly long run tomorrow morning along the Potomac River. Really looking forward to returning to my old running haunt and trotting down to Mount Vernon. Also feeling very inspired to athletic greatness after watching a bit of the winter biathlon - cross country sprinting a 10K seems a lot more taxing that my leisurely 11miler.

Paying my dues on the dreadmill...

2010-02-09T08:34:00.000-08:00

The best laid plans of mice and men are often COMPLETELY waylaid by alcohol overconsumption and impending snow storms. Waking up at 7am on Saturday morning to meet Greg for our 11 mile run, I was met with the painful realization that I was still entirely drunk and in no way fit to brave the bitter cold without dying. I convinced myself that I'd go for a shorter run in the afternoon when it'd warmed up and I no longer had the bed spins. False. Knowing that the rest of the weekend was guaranteed to be equally shambolic, I rainchecked my long run till Monday.

Well I paid for my inebriation induced laziness last night when I had to run 10 miles on the treadmill. There are few things more mind-numbing than doing a long run inside, in my opinion. I completely acknowledge that the treadmill can be a great tool for shorter tempo runs, interval training, and of course hill work. The ability to maintain a consistent speed or adjust hill gradations is very helpful for completing specific workouts. But running over 5 miles at a turtle's pace? No thank you. However, be it weather or time constraints, at some point every runner has been forced to resort to the dreadmill to get in those important miles during training.

In order to avoid watching the clock tick down every minute of a 2 hour run, I have to find new ways to trick myself into gutting it out every long treadmill run. Awesome iPod playlists are a must; shuffling between Paul's Eurotrash dance mix, angry white girl music, and Lady Gaga definitely makes the miles go by faster. Inside runs are now a chance for me to catch up on reading the Economist or study for Arabic class. Anything to keep my mind distracted...

What gets you through those long dreadmill runs when outside isn't an option?

Running Fail

2010-02-09T08:33:00.001-08:00

Sometime you really don't feel like running - like Munn last week -
and sometimes it just feels like the world is ganging-up against you
to stop you from running - like me stuck at work last night.

Motivation FAIL

2010-02-04T12:29:00.001-08:00

I do not want to go running today. There, I've said it. Most days I anxiously watch the clock for 5 or 6pm to roll around, then bound downstairs to the gym, eager to conquer new distances and shatter PBs. Or at the very least take a much needed break from my cubicle. Not today. Maybe it's simply exhaustion or the 19 miles I've run in the past 3 days or, quite honestly, the bottles of wine the girls and I killed last night. Whatever the cause, no amount of DC (Diet Coke for non-addicts) or coffee can shake my lethargy.

So what's a tired runner to do? My deeply ingrained Catholic guilt won't allow me to happily skip a day of training, so I could force myself to slog through today's scheduled 6 mile run. However, the last thing I want is to turn running into an odious chore, just another to-do on my endless stickie lists. Separation makes the heart grow fonder right? Well at the very least it'll give my tired legs a rest.

So I think I will grudgingly take the day off. Instead of hitting the treadmill, I'll leave the office a little early (!!), perhaps indulge in retail therapy, make these tasty looking granola bars, and bake some IRISH CAR BOMB CUPCAKES for Sunday's Super Bowl party. Surprisingly there are other activities that can be just as unwinding as running.

On a parting note, for those interested in the science of fitness and speed, the New York Times had a very good article on peak performance and weight loss yesterday. For runners, the general rule of thumb is that for every 1% decrease in body weight, you can expect a 1% decrease in time. While I may not run to lose weight, the lure of dropping my race times is very tempting. However, the article is quick to point out that losing pounds past one's ideal weight can be equally detrimental to performance as carrying an extra few. So don't worry, Emi, there will be no intentional return to the Lau coffee diet!

Myoplex Monster

2010-02-04T06:33:00.000-08:00

Monica's waxed poetically about the joys of the home-made granola bar, the cream-cheese filled muffin, lauded locavore eating attitudes, and no doubt will spout much more prose regarding the merits of organic munching when it comes to staying fuelled for runs. I, being an engineer at heart, have a much simpler solution - protein shakes.

There are those out there who despise the flavour of these scientific wunder-drinks, but with a little shopping around, there's more than enough selection for anyone to find something that they like. The simple truth though, is that when you're looking for a fast, efficient, and above all, convenient way to get nutrients to your starved muscles as quickly as possible after a run, it's incredibly difficult to beat a good micronised whey infusion.

Of course, as a guy, we have a few other things to worry about when burning thousands of calories a day running - muscle catabolism can leave you breaking down more muscle than you build after each work-out, meaning those pounds you're dropping could easily be lean muscle as opposed to beer muscle.

Keeping a high protein diet helps to maintain muscle-tone even whilst you're running a calorie deficit in order to drop pounds, ensuring that you don't end up with a grossly out of proportion upper body.

Protein also helps to keep up the nitrogen balance in your blood stream, vital to proper immune function, because we all know that nothing destroys your work-outs faster than being sick (...or hung over.)

Of course, the other side of the equation is that you can't ignore the rest of your body when working out. Lifting heavy objects at least twice a week will help you stay in proportion, as well as preventing injury by strengthening connective tissue and support-muscles.

All of this exercise can only be supported if you're putting the right stuff into your body. Go with the Munn-chies and eat lovely luscious legumes if that's your calling, but the engineer in me will stick to the Myoplex.

Post-script: My actual weapon of choice.

Run for a cause!

2010-02-02T12:08:00.000-08:00

New York Road Runners is partnering with New York City Department of Parks & Recreation to raise money for NYC’s Haiti Relief Fund in light of the recent tragedy that's befallen the left half of Hispaniola. 100% of entry fees will be donated to organizations providing aid in Haiti. Join Greg and I in Central Park for a quick 4 mile jaunt on Saturday, February 20th. Guaranteed to be a fun, albeit chilly, run followed by a yummy brunch in the UES with the GTS Runchers (aka drunkie brunchers with a running problem).

Even if you're not going to be in NYC, you can still donate to the relief fund and participate "virtually" by running a 4M between February 19 and 24. Click here for additional information and race registration!

ME WANT FOOD

2010-02-01T11:38:00.000-08:00

Hi, my name is Monica - a natural born eater and recent running addict. These days I'm hungry CONSTANTLY thanks to an aggressive training plan, and have begun to notice the ways in which running has slowly adjusted my eating/drinking outlook. While I've always enjoyed healthy, produce filled meals, I'm much more likely to pass on the double fried pommes frites in favor of a salad and some multi-grain bread since I know I'll regret that greasy cart food come mile 5 of my long run a few hours later.

One of the biggest issues I had while training for the half marathon was getting enough calories. I mean as tempting as it is to chug PBRs at Doc Holiday's somehow I don't think beer is the preferred choice for carbo fuel. Finding healthy, filling meals and snacks is my new mission and luckily, New York has plenty of options for fresh produce that don't break the bank (cough, Whole Foods, cough). Current fave pre-run snack is one or two Kashi granola bars and some dried apricots. Although given my current granola bar consumption rate, I may have to resort to making my own - at $5.99 a box, those tasty little chewies definitely add up.

Food for thought (pun entirely intended) - what gets you energized for your evening or morning runs?

Obviously there are a ton of resources on the internet for foodies on the run. Shout out to Runners Kitchen for a great blog on running with some yummy looking recipes - perfect for runners logging long miles. My all-time favorite food blog, Smitten Kitchen, definitely takes advantage the city's farmer's markets and offers inexpensive, locavore(ish) recipes for the NYC foodie and runner alike.

Last moderately unrelated note, today begins my new training program for March's 15K, courtesy of Runner World's free online coaching program. Very excited for this Saturday's long run - an 11 mile trot uptown then over the Queensboro Bridge and ending on Roosevelt Island. Pretty! And after I think I'll treat myself to these delish looking muffins from SK :)

Let's not get ahead of ourselves

2010-01-29T07:48:00.000-08:00

Before we leap feet first into marathoning, obviously we need to complete a few races in advance. New York (and the East Coast in general) is a bit of runner's Mecca with practically a race every weekend so narrowing it down to a reasonable and financially feasible number will be difficult. Luckily as New York Road Runners members we get a super nice discount on most NYC races. But one of my favorite parts of running is the opportunity it gives you to explore new neighborhoods or view a city from an entirely different perspective (usually a sweaty, exhausted one...). So expect our race schedule to lead us off the island and into outer-boroughs and to a city near you!

Personally, I want to use these next couple of months and races to really bring my time down on middle distance races. I just completed my first half-marathon last Sunday(!!) and am feeling pretty solid with my base mileage. Now it's time to take it up a notch with lots of fun (read: painful) tempo runs, fartleks, and speedwork. We'll be running a lot of 6-10M races this winter/early spring as Greg gets ready for his first half-marathon in May. I'd love to break 1:23 for the 15K and 1:50 for next half-marathon but that may be slightly ambitious. No pain, no gain right? Feeling more than slightly inspired to tackle middle/long-distance excellence after meeting Bernard Lagat on Wednesday at a NYRR happy hour. Sadly I don't think I'll ever run a sub-4 mile, but a girl can dream right?

Tentative Race Schedule:
February 20 - 4M Run for Haiti
February 21 - Cherry Tree 10M
February 28 - NYRR Al Gordon 4M
March 28 - NYRR Colon Cancer Challenge 15K

Decisions decisions...

2010-01-29T07:26:00.003-08:00

It's still up in the air as to which marathon[s] we may run this year. Primary goal is to get into the New York Marathon (http://www.nycmarathon.org/) in early November, but given the incredible popularity of that race (and the fact that none of us pre-qualify) we've got to leave our fate in the hands of the lottery. Primary back-up option is the Marine Corps marathon (http://www.marinemarathon.com/page11.aspx) in Washington D.C. at the end of October, which we should be able to enter without a lottery.

However, just around the right time, there's also the Istanbul Eurasia Marathon (http://www.istanbulmarathon.org) which looks splendid and an excellent excuse to go and get some travel time done. Given we still have completely unrealistic running expectations, it possible that it's early enough to do this AND the New York marathon! we could probably do both. Hmmmm, always good to have options open.

The world's greatest race

2010-01-27T08:53:00.001-08:00

Amby Burfoot over at Runner's World did a great article on his 2007 uphill run of the Comrades. It's an epic read that really seems to capture the eccentricities, ridiculous traditions and overall feel of the race. Strikes both fear and eagerness in my (still stodgy) heart.

http://www.runnersworld.com/article/0,7120,s6-239-281--11867-0,00.html

"Fifty-five brutal miles. Five torturous climbs. A ruthless clock. The Comrades Marathon may be the world's greatest race. But not because it's easy"

'Cause tramps like us, baby we were born to run

2010-01-26T19:32:00.000-08:00

Welcome to the story of three moderately athletic individuals with very well toned beer muscles who decided to throw caution and good sense to the wind to train for the Comrades Ultramarathon, the ultimate human race.

For those unfamiliar with Comrades, it's a 56 mile (89 km) race that has taken place in South Africa annually since 1921 with the exception of those pesky WWII years, making it not only the world's largest ultramarathon but also the oldest. The event is run between Pietermaritzburg and Durban, one year uphill and the next down. These 56 miles are said to "challenge everything he holds dear, his value system, his lifestyle. They will ask nothing less than his view of the universe." Sounds like fun, right? Uh, sure.

Now contrary to popular belief, Greg, Sheryl, and I are not completely insane - there will be many, many 5ks, 10 milers, half marathons, and a few 26.2s before Comrades 2012 rolls along. Comrades is clearly not the sort of race one wakes up and decides to wing the morning of. This blog will document our trials and tribulations in not too painstaking detail over the next two years as we prepare for what is bound to be a life changing experience. And obviously, if we commit in the blogosphere to running Comrades, then we can't flake out - pride and dignity, what little we have left, are at stake!

Coming soon: 2010 race plans, training adventures, experimentations with spandex, hungover runs!, and hopefully not too much chafing.