Week 10: 0 miles/8 miles/5 miles/16 miles

Took Monday off as a rest day following the A-B Half Marathon. Had a massage. Ran Tuesday. Until about Mile 3 was really considering cutting the run short as my left leg was giving me some problems. I had stretched before the run but the leg felt weak and wobbly. The feeling went away after about Mile 3 and I was fine -- even went an extra mile and pushed it that last mile. I'm also dealing with a black toe on my left foot -- residual from a blister several weeks ago. Big callous on the tip of the toe (second toe). Doesn't give me too much of a problem but it is something that I notice whether running or not. On the 9 mile run yesterday used a Hammer Gel (Espresso flavor) midway through the run which kept the energy levels up. And .... I consider myself very fortunate. The weather report was calling for rain, heavy at times, throughout the day. I started my run around 1 PM, no rain. It stayed dry until my last 15 minutes when it started coming down fairly steadily. Temps were in the low 40s. Grey overcast skies. Wore long tights, REI midweight top, jacket, gloves and headband. I have a short run on Thursday after finishing up work and then rush off to the airport for a flight to Orlando. I'll be running my 16 miles this week in hopefully sunny and not too warm New Smyrna Beach.

Anheuser-Busch Williamsburg Half-Marathon

Well, I met my two goals (and the third goal I added on "race" day). I finished, I finished healthy, and I wasn't last! Time on the clock when I finished was 2:30:56 but my "official" time posted online was 2:31:18. That was a little irritating, especially considering the race was not chip-timed, I started in the way back of the pack and so probably lost about a minute at the start of the run. The course, described as "hilly and challenging" wasn't bad. It was a pretty run from the William & Mary Campus, past a golf course, and then out a paved trail to the Anheuser-Busch plant and the Kingsmill development and then back. There were definitely some rolling hills, especially at the start of the run (leading one to note that those same downhills would be uphills on the return!). The paved trail ran through some nice wooded areas, long wooden boardwalk stretch across a small lake with various waterfowl. W&M student athletes manned the waterstops quite efficiently and provided the cheering squad for the runners. Used a Hammergel (Espresso) and an Accel Gel Protein-Carb (Vanilla -- awesome flavor that tastes like caramel). Finished strong for the last mile on the uphills and even passed a few other struggling runners. Joe, Ryan and Chris were outside the stadium to cheer me the last bit. I wasn't expecting to see them until I got inside so that was a nice surprise -- and Joe got a good picture of me which I posted above. Headed over to the Greenleafe for a good beer and a bite to eat before heading home. The 3 hours in the car wasn't bad and my legs were in pretty good shape.

Pre-"Race" Jitters

Picked up my bib number (#515) and T-shirt this morning at William and Mary Hall. Easy process. Also picked up maps of the course (described as a "challenging hilly course!"). No jitters about the actual running (except perhaps the challenging hills -- one of which is at the very end of the run and is straight uphill to the finish line). More anxiety about whether or not the course is well marked and whether or not I'll get lost -- figuring I'll be in the back of the pack if not dead last. The 70+ aged women's record is somewhere around 2-1/2 hours -- about what I figure I'll be running. Plus or minus 15 minutes depending on the "challenging" hills.

Williamsburg Bound

Well, the ice storm arrived during the night Thursday with lots of disruption to the early Friday morning commute. All my Friday morning clients rescheduled -- wisely I might add. Our driveway was slick with ice this morning. But it appears that the storm never reached the levels of disruption predicted by the weather reports and we're headed down to Charlottesville this afternoon and then on to Williamsburg on Saturday. I must say I've been very lucky in run planning during my training and have managed to avoid scheduled runs on icy and snowy days. The weather has been up and down all winter -- this past Monday it was in the upper 60s and then Thursday it barely made it above freezing! 

Contemplating the Tree

There is something special about being outside on a day when most other people figure it's too cold to venture out. Thursday was one of those days -- the temp was about 28 degrees when I headed out for my short 4 mile run. I can't praise Under Armour Cold Gear enough. With running tights, a mock turtle compression top, wind breaker jacket, Nike headband and gloves with liners I wasn't a bit uncomfortable -- perhaps even a tad too warm once I got going. The air was crisp, the sky bright blue (the clouds rolled in later in anticipation of an ice storm brewing for Friday). And there's this humongous tree at the top of the rise after my first mile. It's huge! And on those cold, crisp days when the sky is bright blue and the sun behind me, that tree becomes the focus of my attention. For the impressiveness of its appearance, for the years and years of existence that it represents. For it's massive beauty. It's easily the largest tree in the area. When I drive by it I don't think I notice it quite the same way I do when I'm on foot. I think that's because when driving you see it, pass it, and that's it. When running I approach it with lots of time to notice and contemplate it's sheer size. And on days like this past Thursday it makes me grateful to be alive, grateful to be healthy and active and outside. 

Week 9: 4 miles/6 miles/4 miles/Williamsburg Half-Marathon

Had most of the day off on Monday as it was a holiday. Went and swam 16 laps (25 yard laps) at Ida Lee and then ran my 4 miles in Leesburg. Swimming was easier than I expected. The goggles I got worked great -- no leaks so no problems with my contacts.

Did my 6 miles on Tuesday on roads near home. Pace was just about 11:30. Lots of hills so I was pleased with the pace. No major aches or pains.

Wednesday, a rest day, I did another swim workout. 36 laps (35 laps is about 1/2 mile) in 24 minutes and no problems. The water temp was 82. Sat in the hot tub after swimming. That felt great. It snowed a little today so I drove one of my running routes on the way home to make sure it wasn't icy/snowy for my 4 mile run tomorrow and was happy to see that the roads were in good shape for running. After my Thursday run, my next run will be the Anheuser-Busch Half-Marathon in Williamsburg, Virginia. It sounds kind of like a weird race. No spectators are allowed on the course at all. When I contacted the race sponsors to ask about that they said that most of the run is through private property so only runners are allowed. Thankfully, I'm very used to running alone on back country roads so I don't think I'll miss the spectators although it might have been nice to have a cheering section! I'm curious to see what my pace will be for the half. It's supposed to be hilly but I find it hard to imagine Williamsburg hills amounting to much of anything compared to what I'm used to here at home.

Week 8 Long Run on Friday -- 13 miles

Mapped out a route for my long run. A new one up Greggsville to Telegraph Springs, cutting across on Hughesville and eventually winding around to Shelburne Glebe and North Fork. I always enjoy a new route that I haven't run before and one that I'm unfamiliar with even driving. It keeps me interested and I have no basis to anticipate how much farther I need to run -- except for the distance measurement on the Polar and I try not to look at that too often. I was actually more interested in watching the altitude changes. And when I downloaded the run and viewed the altitudes on the computer the route profile was a continual series of ups and downs. No wonder it was tough, although there was one hill that just went on and on and on! Felt like a mountain. Surprisingly, even though the temps were in the low to mid 50s there were still some icy patches on some of the dirt roads requiring care in navigating. There was a lot more mud than ice. The sky was blue when I started out running around 12:30 PM and clouded up some by the time I finished. It felt like a spring day -- what weird weather. Only two days ago we had a major ice storm that shut down the schools and turned the roads treacherous. Tried a Clif Shot Mango gel -- yuk -- won't be trying one of these again. 100 calories: 0 fat/40 mg sodium/30 mg potassium/25 g carbs. Similar nutrient profile to the Hammer Gel but nowhere near the taste. I was definitely hurting by the time I finished the run, glad to be done. Ran a 12:42 pace even with the hill profile. Added in a number of 2 minute run/1 minute walk intervals (a la Galloway for a 12 minute pace) during the last hour of the run and this seemed to help significantly. And even with the walking my pace improved over last week's long run. Did 15 minutes of stretching on arrival home, Smart Ones pasta meal, nice long shower and off to meet Joe at Paula's. Not sure where we're going out to eat but I'm sure I'll have an appetite.

Week 8: 4 miles/6 miles/4 miles/12 miles

Ran my 4 miles Monday morning and had a massage with Brian Monday afternoon. Told him not to cripple me like my last deep tissue massage with him! He worked mostly on my legs, suggested a few stretches and then I rushed off to meet my parents at a neurologist appointment for my mom. Home in the afternoon to see clients when all I felt like doing was taking a long nap.

But what a difference that massage made. Tuesday's run was so easy and I felt absolutely great. Not a single ache in my legs, my glutes felt great during the run. Whatever Brian did worked. Wish I could have one of those massages every day. My next one is scheduled for the day after I run the Williamsburg Half Marathon on Sunday, February 24.

I decided to push my pace a bit on my Thursday short runs and improved my pace this week by almost 30 seconds over last week (10:30 this week; 10:54 last week). As usual I've been watching weather reports and Friday was supposed to be in the 50s and Saturday in the 30s and windy after a cold front came through. So I decided to do my long run on Friday instead of Saturday -- with no rest day before but with 2 rest days post-run. And my last full weekend with no runs until after the marathon. My house is desperately in need of cleaning (yuk!). Other than that it will be nice to relax.

Week 7: 4 miles/5 miles/4 miles/11 miles

Ran my 4 miles in Florida and then back up to the cold. Met my niece down east for my Tuesday run which I thought was supposed to be a 6 mile run. We ran all over Lansdowne, got lost but made it back for my dental appointment to replace my crown that had fallen off while in Florida. Thursday's run was a short 4 miles. And I did 11.9 miles on Saturday, again down east in Countryside. The roads were still icy out by our house and I didn't want to have to worry about slipping. Had been at a Caps game Friday night and spent the night in town -- had two glasses of wine and didn't sleep that well in a strange bed so Saturday's run was a bit challenging. Continue to use Cytomax and tried Hammer Gel Espresso (with 50 mg caffeine) this week. I liked the gel. 90 calories/0 fat/40 mg sodium/23 g carbs/0 protein. Stopped and stretched several times during the last 4 miles. Pace for the long run was 13:00. For the short runs 10:54 this week. 

Sunny Sunny Florida

I finished up my Thursday 4 mile run in my Under Armour Cold Gear just in time to high tail it down to the airport for a quick flight to Fort Lauderdale. I had all my running stuff packed (including my fuel belt) to get in my training runs in between soaking up the sun. Arrived in Fort Laud and drove across the state to Naples where we were staying in the beautiful condo of some friends. I had carefully plotted out my 10 mile run for Saturday but there was massive road construction making it impossible to follow my original running plan. No matter, I tracked out a different run which ended up being about 11 miles. I was out the door about 7:30 AM with temps in the 60s and a bit humid. Usually my legs are ready to quit long before my lungs but on this run it was the opposite. I think it was the change in weather conditions from my usual (no humidity and temps in the 30s and 40s). Anyway, the track was flat and my pace was a slow 13:30. Used Cytomax the whole run and an Acccel Gel (it was either Key Lime or Green Apple flavor). Not so sure the Accel Gel worked best for me. It's a 4:1 carb-protein formula. 100 calories, 0g fat, 100 mg. sodium, 40 mg. potassium, 20g carbohydrates, 5g protein. (That's a picture of me next to our condo after my 11 mile run. I'm still smiling ... or maybe I'm smiling because I'm done running for the day!)

Finished up the trip to Florida with a 4 mile run on Monday morning before heading back across the state to the airport and home to Virginia. Where the temps are supposed to be in the 60s (maybe even getting to 70!) for week before a cold front comes through (hopefully after my long run on Saturday). Who says there's no global warming??!!