Highlights and Lowlights- Week 1

I am going to recap the highlights and lowlights of each week. It has already been one week into the 4K. 62 more days to go until we reach Portland, OR! It's weird how my perception of time has changed since starting the 4K. This past week has felt like a month since I have been staying in different places every night and have seen so much and done so much. Back home, times flies when I am on the same schedule everyday and a week goes by in a blink. There are still many weeks left of the trip, and I wonder if time will start to pass by faster once we get into a routine. 70 days is a long time, but I know that when I'm in Portland, I will wonder how this summer went by so quickly. I want to savor every bit of this trip, make it last. I am loving being able to ride my bike every damn day, despite the difficulties my team has had.

Highlights

Rest day in Pittsburgh- After a much-needed full night's rest, I went into Pittsburgh to explore the city. My favorite was visiting the Andy Warhol museum. We also had a dinner donated to us, catered by TGI Friday's.

Food upon endless food- Our hosts have been really great providing us with plenty of food. Our stockpile of food is getting kind of ridiculous. The amount we are receiving is more than what we are eating, so some food has been wasted, which hurts my heart :( I have been eating continuously since the start of the ride. We have water breaks every 15-20 miles or so, and there are plenty of snacks. Also, at dinner, there are always TONS of amazing desserts and I can't say no to homemade pie :P

Going for a run- I got to run on Day 7 when I had van duty and didn't ride. It felt great to be running again, and I am going to try to run whenever I have a day off.

Going through the abandoned tunnel in Pennsylvania- I admit, I was scared and a bit frustrated at the time when we were going through the tunnels because it was really dark, chilly, the road conditions were absolute shit, and we had a bunch of mechanicals and had to stop frequently. I am still glad we went through them in retrospect, because we freaking rode under two mountains and that's pretty bad ass. 

All the climbs in the first three days- Some people hated it, I really loved it. We climbed a few mountains going through Pennsylvania. It was hard, but it was also very rewarding to go through that challenging terrain. I personally love to climb because it's when I feel the most powerful getting over hill after hill. For a lot of my teammates, it was kind of like being thrown in a cycling boot camp since they haven't had much (if at all) hill training and were inexperienced with shifting properly on rolling hills. The best part was a three-mile descent into Ligonier, PA on day 3. 

Lowlights

Getting rained out on Day 8- Supposed to be a 72 mile day from Canton, OH to Mansfield, OH, but we got caught in a thunderstorm. It was down pouring, and it was just not safe to keep on riding. I got loaded into one of the vans, and got driven the rest of the 50ish miles. First day that I didn't finish a ride. Bummer.

Riding on gravel and dirt trails- Just say no to gravel. It is terrible for road bikes and highly uncomfortable and terrifying going downhill on a gravel road. Also, on day 8 when it was raining, we had to ride a few miles on a muddy trail. So not fun and terrible for the bike. I got off and rerouted as quickly as possible.

Read More

I Think I am Half Crazy

So... lately I haven't been running much. With all the cycling I've been doing, running just hasn't been a priority. I've done maybe a handful of runs this past month. Pshh, and I call myself a runner.

I actually miss it. I miss running consistently and training for races, running long on the weekends, and doing speedwork (yes, even speedwork!). So, to remedy this, I decided to sign up for another half marathon, because, why the hell not. Yesterday, I went ahead and registered for the Michelob ULTRA Boston 13.1 Marathon on September 14, 2014. By then, I would already have lived in Boston for about a month, and started dental school.

Am I crazy for registering for this race? With my cross-country cycling trip taking up most of my summer, I have absolutely no idea how much training I can do. When I get back from the trip, I will have less than a month to do 13.1-specific training. 

Here are the factors that influenced my decision:

• Fast and flat course
• A local race that I can get to via public transportation
• After the 2nd week of dental school, so hopefully I won't be super busy yet
• Running through my new city would be a great way to get familiar with it

Also, if I am going to run this race, I really want to get a PR. My last half marathon was Rock n' Roll Philly last September. After I finished that race, I told myself that my next goal would be to break 1 hour 40 minutes. I know that I have it in me, especially if it's a fast course. So for this 13.1, my goals are:

A) Break 1:40:00 (that's a 7:36 pace!!)

B) Get a PR (faster than my current PR of 1:44:39)

C) Enjoy the race in my new city 

Haha, let's see how this goes. Over the summer, I will see if I can run at least once a week. We will have rest days in different cities, and going for a run would be a great way to explore. Also, when I get to Portland, I am looking forward to seeing the city by running through it.

In other news, FOOD:

Last night, I met up with one of my college friends and had some great Ethiopian food in Silver Spring. I had a great time catching up with her, and we really enjoyed the delicious food. We got the combination platter that had chicken, lamb, beef, and collard greens. The lamb and chicken were so tender and flavorful. I don't get Ethiopian that often, so this was a treat.

Today, I went shopping with my mom and aunt at noon, and ended up getting lunch at a sushi buffet. The restaurant is owned by Koreans, so there is also good Korean food, as well. At night, they even have Korean BBQ, which is cooked table-side. I ate a lot of sushi and it was fabulous.

Also, this came in the mail today. I ran the Pike's Peek 10K in April and got 2nd place in my age division. This was the first time I actually placed in a running race and actually won something! A few years ago, I would have never dreamed that I would be fast enough to place in a race. Haha this is perfect; I will use the gift card the next time I need to carbo-load for a race.

Do you have any races on the calendar?
Have you ever tried Ethiopian food?

Read More

Training Log 5/11

I got a solid week of training for my cycling road race coming up in a week. I had originally planned on doing training rides on both Tuesday and Thursday, with the fast paced group that slightly intimidates me. However, on Tuesday, I got stuck in traffic and got to the ride start 6 minutes late. Unfortunately, the group had already left. I was pretty angry with myself for not accounting for traffic, so I drove the 30 minutes back home and did a short ride from my house.

I learned my lesson and made sure I was early for the Thursday training ride. It was challenging, but a good, hard workout. On Saturday, I went to Virginia to ride with another bike club, and rode with the "B" group, which is slightly less fast than the "A" group, but not a leisurely ride at a "C" pace. The group used rotating pacelines for part of the ride, which was good practice for me. It's amazing how much energy you save when working together! At the midway rest stop, my legs were still feeling fresh. If you're not familiar with how pacelining works, here's a video:

I also went on two short runs this week. On Friday, I spontaneously decided to go for a trail run in the woods near my house. It was a bit hot and I regretted not bringing water with me, but I really enjoyed running in the woods for a change of scenery. The hills were a bit tough, and I was completely soaked in sweat afterwards!

Monday- 75 minute vinyasa yoga

Tuesday- cycling 11 mi

Wednesday- running 2.75 mi

Thursday- cycling 29 mi, avg 18.7 mph

Friday- 75 minute vinyasa yoga
             trail running 5.5 mi, avg 9:06

Saturday- cycling 47.8 mi, avg 17.9 mph

Sunday- cycling 30.5, avg 17.8 mph

Totals

Running- 8.25 mi

Cycling- 118.3 mi

A lot of hard riding this week. I need to get to yoga class tomorrow to stretch out those tight muscles. And foam roll more.

Read More

Running for Fun

Ever since I started running, I have been training for one race or another. I started running consistently, at least three times a week, when I signed up for my first race, the St. Louis Rock n' Roll Half Marathon. Since I complete my first race, I got hooked and kept signing up for more. What followed was another half marathon, then another, my first first full marathon, and various 10K's. Racing is addicting, especially when I have seen so much improvement over the two years since I started. I just want to get faster and shatter my personal records (and maybe stand on a podium).

Winning my age group in my first duathlon

So it is a bit of a weird feeling to not have a race to train for in the foreseeable future. My last running race was April 27th, a 10K where I blew my expectations away and got a huge PR. It was a brilliant way to end this racing season, and I am satisfied. After that race, I don't have any races planned because I will be spending the entire summer biking across the country with 4K for Cancer. After that, I will be moving to Boston to start dental school. School will be rough and super busy, so I have no idea if I will even have the time to train. I haven't checked out the local race scene, yet, but if I see some low-key local races, I might do a few to have something fun to do on the weekends. Nothing super serious. So my running future is iffy at best. 

I'm going to miss this

Now that I don't have a race to motivate me to train, do I still run? Although racing is a big factor in my motivation to run, I still enjoy it in and of itself. I haven't been doing running workouts or big runs lately, but I still want to lace up my running shoes a couple times a week. This week, I went on two runs that reminded me of the joy of this little activity that I am obsessed with. 

Happy run number one

This Wednesday, I went on my first run since the 10K race, and I ran without the Garmin for the first time in forever. I probably haven't ran without it since I got it last September. I maintained a comfortable pace, which I also haven't done in a long time. It's feels so different to not push myself and just focus on fully enjoying the run. At one point, I started to speed up unconsciously and I caught myself- why run harder if I don't have to? I finished 2.7ish mile run feeling invigorated and happy :)

Happy run number two

Friday afternoon, I went out for a trail run in a park near my house with some forested single track. This was kind of spontaneous and new to me. I rarely run on the trails and never by myself. I ran the 1.25 miles on the roads to the park, went for 3 miles in the forest, and ran back home. The last time I was at the park, there were only buds on the trees. Now, it's entirely green, beautiful, and shaded. The run got pretty hard because of the heat and hills, but I thoroughly enjoyed this it. I've been wanting to get out on the trail more, so I'm glad I did!

Do you run "just for fun" instead of training specifically for something? When was the last time you did?

Read More

Pikes Peek 10K Race Recap

I've never been very fond of shorter-distance races. I am an endurance runner, and I do better the longer the race is. I usually really get into the groove at about mile 6, and the more miles that pass, the stronger I feel. Sprinting and running above my VO2 max is not my thing because it hurts. The lung-searing, lactic acid burning, and gasping-for-breath pain really scares me. Which is why I chose to focus on my nemesis, the 10K distance, this spring. The Pike's Peak 10K on April 27th, 2014 would be my goal race.

If you know how I train, I tend to not follow a specific training plan. The workouts I do are usually decided as I am heading out the door. Sometimes, I'll have a vague goal for the week, such as running a tempo and an interval workout. But my "training plan" is a plan in the loosest sense of the word. 

I have changed the way I've been running, though. When you're training for endurance, it's important to get those "easy" miles in to acclimate to the high mileage. Ever since I finished marathon training back in October, I have been pushing the pace of most of my runs. I needed to decrease my mileage since I had a few niggles to deal with, so my plan was to run less, but run faster.

My runs for the past few months have been significantly shorter, but I would run in such a way that I was pushing the limits of my comfort zone. Sometimes, I greatly exceeded it, and had to walk. My mind would tell me to quit, but each run trained me to ignore that voice for a little bit longer. 

I had no doubt in my mind that I would PR this race. In the days leading up to it, some negatives thoughts did creep into my mind, like did I do all that I could have to train? Maybe I should have done more structured speed work. I'm scared of racing my heart out because I know it will hurt. The other part of my mind told those doubts to shut the fuck up and just run. Hard. Who cares how bad it will hurt, it's only 40 or so minutes of pain. 

So I toed the starting line ready. Ready to run my best. Ready for the pain and to work through it. I had a goal. I wanted to run a sub-46 minute 10K, making my goal pace 7:22 minutes per mile.

Ready to race!

I am terrible at estimating my race pace. Or more accurately, I am terrible at estimating my ability. There are a few factors that I neglected to take into account: #1 is that I underestimated the 190 ft elevation drop (making it a great PR course) and how that would affect my time. #2 is the fitness I've gained from the cycling I've been doing recently. I was worried that I've been slacking on the running-specific training these past two weeks, with my Disney vacation and all. But all that worry was unfounded.

I got up 15 minutes before my 6 am alarm clock and had my usual extra-large mug of coffee and bowl of oatmeal with egg whites, chia, coconut, cranberries, dates, and almond milk. I also had half a Clif Builder's protein bar and a bite of a fig bar right before the race. My brother and cousin came with me to spectate, and we got to the starting line 30 minutes before the race start. The weather was a bit chilly, albeit perfect racing weather. I like to start a bit cold and then warm up, instead of getting over heated. Those arm warmers came off before the race, which was a good decision.

The race had a wave start, and I was in the 1st wave, which included everyone running under an 8:00 pace. There were pacers, and I lined myself in the vicinity of the 45 minute pacer. I wasn't planning on following him, though. The race has only one turn, at the very beginning, and then it's a straight shot down to the finish. Although there is that 190 ft elevation drop, there are still a few uphill sections. According to my Garmin, I gained 72 ft.

Here's how my splits went down:

1- 6:37
2- 6:53
3- 6:56
4- 7:05
5- 7:10
6- 7:23
6.2- 6:28

Sprinting to the finish

I crossed the finish line at 43:38 minutes, averaging 7:01 min/mi.

Why I still doubt myself sometimes, I'm not sure. I beat my previous PR of 47:32 by almost 4 minutes! I need to learn to believe in myself. Believe that I am a fast runner and that I can push myself to become better and better.

I am still a work in progress and I still have a lot of room to improve. One thing to work on from this race (and my previous 10Ks) is to run even splits. I tend to start too fast because I am afraid of not making my goal pace, and then fade near the end. It's so easy to get caught up in the crowd at the beginning. I really wanted to run even splits this race, but seeing my first two miles were well under 7:00, it was very difficult to maintain that, especially when I hit the uphill sections. So pacing. 

For now, I don't have any other running races on the calendar. This race went swimmingly, and I am satisfied with the outcome of my training this season. In the next month, I am switching my focus to cycling as I prepare for my cross-country bike ride, and possibly my first cycling road race in May. So stay tuned for more about that!

Read More

The Benefits of Yoga for Runners (and other Athletes)

Yesterday, I shared the different types of yoga classes that I enjoy the most. I have been practicing yoga regularly for the past month, and I find that I am reaping the benefits in my running and cycling. Here are some ways that yoga can be used to improve your training.

source

Increases awareness of your body and breath

During a yoga practice, you increase your awareness of your body. It is important for runners to be in tune with our bodies and pay attention to the little niggles that can become full blown injuries. Being aware can let us know when we need to back off on training.
Yoga also helps us practice controlled breathing and deep breathing. Most of the time, we breath shallowly and don't exhale and inhale to our full lung capacity. Breath awareness can help our running by teaching us to breath more smoothly, expel more CO2, and take in more oxygen to power those muscles.

Great way to stay active on rest days

A rest day from training doesn't mean that you have to be inactive. Yoga is gentle on the body, but it can still give you a good workout. Sometimes it's hard for me to take a rest day because I just want to train hard everyday (I probably would if I could!). I know that recovery days are important, and going to a yoga class is a good way to do something active while giving my muscles a chance to recover.

source

Improves flexibility

Ever feel really tight or sore from training? I certainly do when I am in the middle of a hard training cycle. Yoga can help counteract the tightness by stretching those muscles and connective tissues that are used for running. Flexibility is also important for runners so we can use the full range of motion of our muscles to run more efficiently and prevent injury. A slower-paced class may hold poses longer to get a deeper stretch, while a flow practice warms your muscles up for more dynamic stretching.

Prevents burnout from training

During a training cycle, doing the same activities every day can cause mental fatigue. Try a faster-paced yoga class to replace one of your workouts to keep things interesting. Some of my yoga instructors are tough and we do a lot of crunches, planks, and push-ups that leave me sore.

source

Tones the core and upper body

Core strength is so important for runners. Having a strong core helps us run with good form, which is crucial for preventing injury. Has your form ever gotten sloppy when you're fatigued? That probably means your core needs some work.
My arms and shoulders definitely feel more toned after practicing yoga, since most of my training mainly works my lower body. It's important to tone the entire body to prevent any muscle imbalances.

Thinking about starting a yoga practice?

Like any sport that is new to you, it's better to take it slowly. Learn the different poses and work with an instructor to make sure that your body is properly aligned. Don't jump into head stands, crow pose, or back bends if you don't know what you are doing. Some poses can take years for yogis to master, so don't be frustrated if you can't do them yet! Your yoga practice is yours alone, and it won't do you any service to compare yourself to others.

Have I convinced you to start practicing yoga, yet?
What is your favorite pose?

Read More

Training Log 4/20

This past week, I was on vacation in Disney World, so I wasn't expecting much in terms of workouts. Our flight to Orlando was on Monday night, so I was able to go to my yoga class in the morning. The best time to squeeze in a run was in the morning, since I knew that I would be too exhausted after a day of walking around in the theme parks.

The resort I stayed at, Caribbean Beach Resort, had a small lake with a foot path around it. The loop was about 1.15 miles, and I ended up running the same loop for all of my runs. It was flat, and the view was gorgeous.

On Saturday, it was pretty hot and humid when I went out for my run. I am so not used to 70 degrees and humid after this winter of training in sub-freezing temperatures. The humidity kind of got to me, and my 3 mile progressive run was at a hard effort. 

Monday- 75 mins vinyasa yoga

Tuesday- rest

Wednesday- running 1.5 mi, walking around Disney World

Thursday- running 3.75 mi, avg 7:35

Friday- rest, walking around Disney World

Saturday- running 3 mi progressive (7:45, 7:25, 7:07 pace), 2 mi recovery (8:00 pace), total 5 mi

Sunday- cycling 10.25 mi, avg 18. mph

Totals

Running- 10.25 mi

Cycling- 10.25 mi

(weird, my run and bike mileage is exactly the same)

I have one week to get ready for my 10K on Sunday! This is my goal race for the season, and I really want to break 46 minutes. That's a pretty big PR (1 minute 32 seconds faster from my previous 10K) and I'm not going to lie, I have some doubts about whether I can hold a 7:24 pace for 6.2 miles. However, the course has a 190 ft elevation drop. Also, given my history of surprising myself with my race day performance, I realize that I should set higher expectations for myself. I can do this!

What are your current goals? Are you looking to PR or finish a new distance?

Read More

Hagerstown Duathlon Race Recap

I've been running for about two full years, and have been cycling for a little less than one year. This spring, the next logical step seemed to be combining both sports in a race and I decided to enter myself in my first duathlon. I prefer longer distance races since I'm better with endurance than with speed. However, I could only find a sprint distance race that worked with my schedule. 1.9 mile run, 10 mile bike, 3.1 mile run. Not too bad, right?

When I registered for this race, I looked at the previous year's results and figured that I would probably do pretty well. It's a small local race with a small field, about 140 participants. Last year, I think there were 3 people in my age group, and since age group awards go 3 deep, an AG place is automatic. This year, there were 8 in my division. I figured that if I could average a 7:30 pace on both runs and 18 mph on the bike, I would have a shot at placing.

I would say that training for a sprint distance worked well with my other training goals this season. I am focusing on building speed for the 10K and becoming a stronger cyclist for my cross-country ride this summer. I have definitely seen improvements in both areas. I knocked back a few brick workouts and practiced my transitions a few days before the race. Never had I felt so ready to race, and I was so excited to try my best!

The night before the race, I made a list of all my gear and laid it out, checked my bike and loaded it in the car. I went to bed early and set my alarm for 5:40 am. The race site was an hour away, and I wanted to get there by 7:45. I like to wake up about an hour before I have to leave so I have plenty of time to drink coffee, eat breakfast, do my morning business, and double-check that I have all my gear.

When I arrived at the park where the race site was at, I headed to packet pickup to get my bib and swag bag. My dad, brother, and cousin came out to support me, and we milled about and took some selfies. There was a kid's duathlon and a 5K before the adult's duathlon, so we had some time to kill. 

I racked my bike in the transition zone and laid out my helmet, shoes, and water bottle. I decided to leave the bottle off my bike, to reduce extra weight. I planned to take a swig during T1 and T2. 

Laying out my stuff. I was hoping that I wasn't forgetting anything, and I felt like a total noob. I observed how other people placed their gear, and copied them.

We saw the kid's duathlon start, and then the 5K. As the 5K runners started to finish, we headed to the starting line to wait for the 9:30 start. It was a mass start, which meant the farther back you are, the more you have to run. I placed myself near the front, which made me kind of nervous to be with all the fast-looking people. There was a count-down to the start, I mentally prepared myself to focus on the race, and we were off!

Because I was up front with the speedy people, I started off going at a sub-7 pace. I spotted a girl going about my pace, and I tried to stick with her. The 1.9 mile run went by really fast, and I finished with a 7:02 split. I've never ran that fast in a race before!

I like this photo! Still feeling good on those fresh legs...

I went into T1 feeling calm and pretty good. I put on my helmet while simultaneously taking off my running shoes with my feet. I put on my cycling shoes, took a swig of water, and grabbed my bike. Off for the bike!

I would say that I'm stronger on the bike. I'm not a very fast runner, compared to athletes who run track. A sub-7 minute pace is super fast for me! However, my strength on the bike is where I can gain some time on the faster runners. I passed quite a few people, and only a handful passed me. The bike course was mostly flat, with some rolling hills near the end. I was feeling very good on the bike and was breathing very evenly. I finished in less than 31 minutes, averaging about 19.5 mph (they messed up the timing for T1 and T2, so I don't have accurate splits for the bike). As I rolled into the transition area, my dad started yelling at me that I was the 2nd woman! That really got me excited and I flew off my bike and into my running shoes as quickly as possible.

The first mile of the run was pretty painful. My legs felt like cement and were getting pretty sore from the lactic acid buildup. Although I felt like I was just crawling along, I was averaging about a 7:10 pace. At the midway point, I realized that I was actually 3rd woman. Placing was still a possibility, but I knew that the 4th woman was close behind! My pace was slowing down as I was getting more fatigued, and it was a struggle keeping up the pace, let alone going faster to widen the gap. As we got closer to the finish line, I was over taken and I knew that I didn't have it in me to sprint. I finished the 5K in 23:03 at a 7:26 pace. Still super fast for me, but not fast enough to get 3rd overall.

You can see me in the back of the photo, so close from the 3rd woman! I was only 8 seconds behind.

I finished in 1:08:00, placing 40th overall, 4th woman, and 2nd in my division. For my first duathlon, I'm pretty darn proud :)

So glad to be done!

During the awards ceremony, I was actually named 1st in my AG, since the 3rd woman was also in my age group. I forgot about that, and was pleasantly surprised! I've never stood on a podium for anything before!

The other two girls were representing Georgetown. Looks like we all match :)

Overall, I had a really great experience! Multisport races are hard and I am in awe of duathletes and triathletes. I hope to race more in the future, and eventually get into triathlon!

Read More

Race Week Training

I have my first duathlon this Saturday, in only two days! This week, I have been focusing on mentally preparing for it. I've also toned down my workouts so I can have fresh legs on race morning. Since I've never done a sprint distance, I'm not sure how I should be tapering. Am I doing too much, or too little? Yesterday, I went to a 75 minute vinyasa yoga class and did a 5 mile bike ride at a moderately hard effort.

This morning, I went to a hot yoga class. We did a lot of core and shoulder work, and I was sweating! Afterwards, I biked to the park to practice my transitions. I chose a spot to park my bike and lay out my bike and run gear. I ran a short 0.3 mile loop followed by a 0.7 mile loop on the bike, which I repeated three times, ending with the run. I went at a moderate effort, since I didn't want to feel burned out, and I was feeling a bit dehydrated (no duh, I went to hot yoga).

Duathlon transitions are pretty simple; I just need to switch my shoes and put on or take off my helmet, maybe take a swig of water (still deciding whether I should have water on my bike). I'll be wearing my Garmin on my wrist, so I just need to remember to hit the lap button! Also, once I almost forgot to take off my helmet as I transitioned to the run. Gotta remember that. How silly would I look if I took off running with a helmet on! I'm glad that I got to practice today, with only two days left before race day. Going through the motions a few times helps me worry less about the transitions. Hope everything will go smoothly so I can have an enjoyable race :)

A recycled photo from when I did a brick and had to bike on the trainer. I'll be riding my Cannondale for the race, and run in my Mizuno Sayonaras. No cap or gloves, but sunglasses is a must.

Tomorrow, I am planning on doing a short, easy run, and a 60 minute vinyasa yoga class Friday evening. I'm also going to make sure I stay hydrated, eat well, and sleep well so that I'll be ready on Saturday! Can you tell that I am totes excited?!

Are you racing this weekend?

Read More

Piece of Cake 10K Race Recap

I have been looking forward to my first race of the season! My running club hosts a bunch of low-key races that are included with the membership, and they had their Piece of Cake 10K on Sunday. After the 10K or 5K race, there was a club meeting and award brunch with cake. 

I kept an eye on the weather forecast all week, but it looked like rain. Although I dislike being wet, I was mentally prepared for a rainy race and was determined to have fun despite the weather. My various weather sources ranged from 30% to 100% chance of rain, and when I woke up Sunday morning, it was raining steadily. I had my coffee and usual pre-race breakfast of French toast, and packed my gear, including an extra change of clothes. I decided to wear my water-repellent cycling leg warmers with spandex, which did NOT work. The leg warmers kept slipping off when I was warming up, so I ditched them. Poor decision :( At least my waterproof jacket kept me warm.

My brother and younger cousin decided to run the 10K, as well, and we joined up with a friend at the start. We were all running at different paces, so we kind of split up immediately. The rain seemed to ease off a bit when the race started, but my bare legs felt really cold from the rain and wind. My core warmed up quickly, but my legs never really warmed up. I really wish I wore running tights, because my legs felt a numb and a bit leaden. 

The course was on the roads through a park, so there were some out and backs. I saw my people a few times on the course and we cheered each other on! The route also had rolling hills, and my strategy was to maintain a consistent effort. At some point, my legs were feeling really heavy because they were just so darn cold. I managed some pretty even splits, though.

7:34, 7:18, 7:36, 7:49, 7:29, 7:38, 6:51 (0.2 mi)

I finished in 47:32, averaging 7:39 pace. I came in 1st for my age division (out of 7 people), and 8 out of 140 females. That really surprised me!

At the finish line, waiting for my friend

Overall, I had a successful race! My primary goal for this race was to run at an even pace and finish strong without fading. I think I did decently in that regard. This race definitely boosted my confidence for my goal race next month. Looks like the work that I'm putting in to develop my speed is working. That makes me more motivated to get out there and do more speed work. I used to dread it, but no pain no gain! Now I'm so pumped for my next race, a sprint duathlon on April 12th!

Soaked, but happy!

After the race was the brunch and club meeting. It started pouring harder and the temperature really dropped. Although we were under a tent, I was just too darn cold to stay for the whole thing, and we bailed early. Unfortunately, they didn't serve the cake until after the meeting, so I didn't get any. Oh well, I bought a huge slice of carrot cake later :P 

Did you race this weekend? How did it go?

Read More

5 Things Friday: Run, Yoga, Eat

Happy Friday and happy second day of spring! Wishing you beautiful warm weather for the weekend :) 

Here are 5 things that are making my day awesome:

1. Started my day with a 5 mile tempo run. It was hard, but I was feeling good in general. My first race of the season is next weekend, so I am stoked that my times are improving!

2. I went to another yoga class this morning, this time bringing my aunt. We did a vinyasa flow class, and it was faster paced than yesterday's hatha class. It felt so good, and I worked up a bit of a sweat!

3. Had a salad and a blueberry banana smoothie topped with granola for lunch. So good!

4. Yesterday, my bosses at work gave me a donation for my 4K for Cancer ride. They put it in an envelope decorated with stickers. So adorable and sweet of them!

5. THIS

I've been checking the weekend weather all week, praying for no rain on Saturday (there was a 30% chance). Looks like my prayer's been answered! I am going cycling Saturday morning with a bike club, so I'm excited to meet new people :)

Anyone racing this weekend? Name one thing that put a smile on your face today!

Read More

The Story Behind My Blog Name

My blog is called "Run Fast Eat Lots", if you haven't noticed the large header on top of the page. I've always lived up to the second half my blog's name, but I wasn't always what you would consider a fast runner.

The first version of my blog header

When I started running and writing this blog, I was slow, and probably logging 10 minute miles (why I still called it Run Fast Eat Lots, I don't know. It had a good ring to it?) Heck, when I did the mile run test way back in middle school, I think it took me 14 minutes! Granted, I wasn't even trying because I hated it. Gasp! Yes, there was a time when I actually hated running.

I discovered my love for running when I got sick of being a couch potato in college, and decided to sign up for my first half marathon in my senior year. Who cares if I've never ran more than 5 miles and had never even ran a 5K? I was determined to run the entire 13.1 miles and worked hard for my goal. Finishing my first half marathon in 2 hours, 14 minutes, and 10 seconds on October 21, 2012 was really life changing. I don't mean to sound cheesy or be profound, but seeing the success after I put in the hard work really changed my perspective of my abilities. Endurance running makes me feel bad ass, which gives me the confidence to be bad ass in other aspects of my life.

By the way, I averaged a 10:14 min/mile pace during my first half marathon. For my next one in the spring of 2013, my one goal was to come in under 2 hours. And I crushed that goal in 1 hour, 52 minutes, and 53 seconds. My most recent half marathon in the fall of 2013 was even faster: 1:44:39. That's a 7:59 pace.

I certainly didn't start off as naturally fast runner, but I have made pretty large strides. The thing is, running fast is all relative. If I compare myself to an Olympian, I am practically a turtle running for its life (though still a turtle). I am pretty sure that I will never be as fast as an elite marathoner, but I'm okay with that. I love running because it allows me to strive to become the best I can be.

My most recent 10K and half marathon have both been PRs, and I am currently aiming for another PR in the 10K. It's thrilling to see my times getting faster, and that's what makes running and racing exciting for me. However, I am aware that not every race is going to be a personal record. Getting faster is great and all, but I am not going to let that define my success as a runner. I find great joy in the simple act of running, and I never want it to become a chore. If that means going back to ambling at a 10 minute pace, at least I can slow down to smell the flowers :)

Read More

Training Log 3/16

This past week has been so great in terms of training. It actually felt like spring, and I was able to run and cycle outside every single day! Spending time outdoors makes me so happy :)

My highlight of this week was going on a trail run with my friend on Saturday. We ran a trail around a lake at a relaxed pace. It's a nice change of pace (ughhh pun not intended) to run on softer surfaces and be surrounded by nature. I need to do more trail running!

Another great run I had was on Sunday. I went out for an "easy, don't-care-about-pace" run, and I was able to knock back 5 miles averaging a 7:45 min/mile pace! I ran negative splits, and I just felt great. I guess when I'm not looking at my Garmin all the time and just run by feel, I am capable of more than I think. I think being more relaxed and not having a this is hard mentality really helps, too.

Monday- biking 21 mi, avg 17.3 mph

Tuesday- running intervals, 6x400s with 0.25 mi rest in between. Total 5.25 mi

Wednesday- biking 20.5 mi, avg 16.5 mph

Friday- running 3 mi at 7:36 pace + 2 mi 8:09 pace. Total 5 mi

Saturday- 6ish mi trail run, relaxed pace (didn't really use the Garmin)

Sunday- running 5 mi, avg 7:45 pace

Totals:

Running- 19.25 mi
Biking- 41.5 mi

What was your favorite workout in the past week?

Read More

Training for my First Duathlon

Two years ago, I started running and now I call myself a runner. Less than one year ago, I started road cycling, and now I call myself a cyclist. The next logical step is to do both sports I love in a single race.

Last fall, I was toying with the idea of adding swimming to the mix, and go for the trifecta that is swimming, cycling, and running. I had plans to buy a membership to my local aquatic center and pick up the third sport, my nemesis, swimming. But of course, that hasn't happened (yet!), so I am sticking with running and cycling for now. Triathlon will probably be in the cards, but this year isn't the year for it. And I'm okay with that.

I started looking for multi-sport races to register for this spring. Since I will be riding across the country all summer with the 4K for Cancer, I only have until the end of May to race. There are limited options, and although I prefer a longer distance race, I decided to register for the Hagerstown Sprint Duathlon on April 12.

The race is a 2 mile run, 10 mile bike, and 3.1 mile run. It's a small field with about 150 participants, and so far, only two other females in my age group (21-24). The training I'm doing for this race works well with my 10K training with some biking thrown in.

Here's a rough idea of my weekly training plan:

• Two speed workouts (interval and tempo)
• a long run
• At least two bike rides/workouts 

I have four more weeks left to train, and I'm excited to do my first multi-sport event!

Have you ever done a multisport event?

Read More

Training Log 3/9 and a 5K Whole Foods Fun Run

How has your week been? The start of this week was still like winter from the snowstorm, but as the week went on, everything thawed out, and it finally feels like spring is just around the corner! I stayed indoors on Monday and Tuesday because of the snow and ice, but I got tired of sweating in my basement and was dying to run outside. Wednesday's run was a bit rough, but Thursday was a bit better, and Saturday's "long-ish" run felt really great! I forget how enjoyable my weekend long runs are, when I get to run easy and the miles seem to tick by without much effort. I haven't done a long run since marathon training last fall, but I will try to do a longer run on the weekends.

Today, I participated in a 5K Fun Run event by my local Whole Foods and Fleet Feet. There were about 60 people who came out for the run, and we went around the neighborhood. They suggest a $10 donation to participate, which benefited the Whole Planet Foundation. It was fun to come out to see the local runners and support a good cause.

I decided to bike to Whole Foods, do the 5K, and bike back home. I was able to store my bike in my brother's car while I ran. I wanted to bike a bit more after the run, but it got really windy and it sucked, so I went straight home instead.

Monday- 65 mins on bike trainer
Tuesday- 60 mins on bike trainer
Wednesday- 5.5 mi run
Thursday- 6.2 mi run (5 mi at tempo 7:45 pace + 1.2 mi cool down)
Saturday- 8 mi run avg 7:51 pace
Sunday- 6 mi bike, 3.1 mi run (5K Fun Run), 6 mi bike

Totals- 19.7 mi running, 12 mi biking + 125 mins on trainer

What was the highlight of your week?

Read More

The Good Run and the Bad

This spring season, my only goal running race is a 10K. Since I am still working out some issues with my left ankle, I am not going to do any longer distances races any time soon. The 10K is actually the most intimidating distance for me, since I would rather go long, slow(ish), and steady, versus pushing beyond my lactate threshold for the entire race. I am not a fast runner, and since the 10K is the scariest distance for me, I am facing it head on this spring.

So here I am, after a few winter months off of running consistently, trying to develop my speed. I'm not gonna lie, it's feels a lot tougher both physically and mentally on my runs lately. Like yesterday, which was a struggle.

This is what my run looked like yesterday. 

Okay, so I started way too fast, pushing a 7:30 pace for about 2.25 miles. I was fatiguing, but my mind gave up before my body did, and I took a walking break for a few minutes. I would start running again, then hit an snowy/icy patch, and walk. On and off for 5.5 miles (I paused my watch whenever I walked). Not running continuously actually makes the run feel harder for me, and I was getting frustrated for feeling fatigued during the majority of the run.

Today's run was a lot better. It wasn't easy, but I was able to run a continuous 5 miles at tempo pace by avoiding the sidewalks that I ran on yesterday. I was pleased to run some negative splits and average a 7:45 pace. I finished with a 1.2 mile cool down for a total of 6.2 miles.

See? Improvement. I need to remind myself that even though some days aren't as great, a "bad" run is better than no run, and they are necessary to flex that mental muscle. It's easy when everything is rainbows and butterflies, but in order to become stronger physically and mentally, I need to tough it out and put in the work. If I had a shitty run today, I'll try again tomorrow.

Read More

Already Looking Forward to the Weekend

Happy Hump Day!

It is only Wednesday, but I'm already looking forward to the weekend. Why? First of all, it's going to be in the 50's on Saturday, so I am hoping the warm weather will put a dent in melting the snow. I just want spring to be here so I don't have to jump over piles of snow, slip on patches of ice, and be stuck indoors on my bike trainer!

I am also looking forward to picking up the road bike that I will be riding across the country this summer! I will be riding with 4K for Cancer from Baltimore to Portland, OR over 70 days this summer to raise awareness for young adults with cancer. All of us will be riding the same bike, and this year's bike for the ladies is the Scott Contessa Speedster 35.

It's an alloy frame with a carbon/alloy fork and Shimano Sora components. I can't wait to pick it up and start training on it! It's important that I break it in, make sure it fits, and work out any kinks before hitting the long road to the west coast. Now only if all the snow on the shoulders will melt and the temperatures stay around 60 degrees, and I'll be set ;)

I still need to fundraise quite a bit from now until the start of the ride on June 1st. Please consider making a tax-deductible donation to help me on my cross country ride and to support young adults with cancer! 

Another thing I'm looking forward to is a Sunday 5K Fun Run at my local Whole Foods! The event will benefit the Whole Planet Foundation and the registration is a $10-20 donation. Plus, there will be refreshments! The fastest time will win a $50 gift card, and since I love shopping at Whole Foods, I will chase down that gift card like a bat out of hell (who am I kidding, I am slow). I've never ran a 5K before, so this will be interesting. I am mainly doing it for the fun and food ;)

And speaking of food, I am planning on getting lunch at La Tagliatella on Saturday. They have a "30 Days of Delizioso" for the month of March, and every week, they have a great deal. This week, everything on their lunch menu is only $5, so I want to take advantage of that! I've only eaten there once, and I thought the food was pretty decent, if not a bit overpriced.

Why can't the weekend be here, already?!

Do you have any fun plans for this weekend yet?

Read More

Training Log 3/2

This week, I am back in the training groove! Last weekend gave me that push to up the frequency and intensity of my workouts with the first outdoor rides of the season. Counting last Saturday and Sunday, I was able to train for 6 consecutive days before heading off to New York City for weekend of fun and reunion with my college friends. I definitely did NOT plan on training during the trip, so I'm glad I had a productive week. 

Tuesday's run was fun and interesting because it started snowing right when I headed out! It was pretty running through the snowflakes, and I collected a lot on my vest. 

Monday- 2 mi 8ish pace, 1 mi 7:23 pace, 2 mi slightly under 8:00 pace, total 5 miles

Tuesday- 6.2 mi steady effort, avg 8:09 pace, 0.8 mi cool down, total 7 miles

Wednesday- 65 mins on bike trainer. 10 mins warm up, 7:00 mins sustainable hard effort/ 3:00 mins easy, 7:30 hard/2:30 easy, 8:00 hard/2:00 easy, 10:00 hard, 15 min cool down

Thursday- 45 mins on bike trainer. 10 mins warm up, 30 sec sprint/30 sec recovery x 15 with 5 mins easy between each set of 5 sprints, 10 mins cool down 

It snowed on both Tuesday and Wednesday! And it's going to snow even more tonight and Monday :/

I have been feeling that runger lately, and with the increase in activity compared to the past two months, I am getting hungry constantly. I should try to eat more, especially before my runs. I've been eating oatmeal cooked with egg whites with a banana for breakfast, but when I go out for a run an hour later, I get hungry in the middle! Like that kind of hunger that drains your energy and you feel it deep in your belly, followed by a general feeling of weakness and lightheadedness. Not good.

Post-workouts, I've been eating Greek yogurt with Kashi GoLean Crunch, almond milk and fruit. Unfortunately, I think my lactose intolerance is getting worse and the dairy is giving me pain. I am sad because I love my yogurt :(

This week, it looks like I'll be doing more indoor workouts if it snows as much as is in the forecast. Sigh, I am getting impatient with all this wintry weather. 

I am on my way home from NYC, and I will be sharing what I did over the weekend in my next post, so stay tuned!

How was your weekend? Are you getting hit by the snow storm where you live?

Read More