October 29, 2013

I just ran 26.2 miles…now what?!

If you read my race recap, you know that as soon as I crossed the finish line of my recent marathon, I actually told Hubby I never wanted to do it again. Ever.

But he called my bluff: “Ha. I give it two weeks, and you’ll be planning your next race.”

As much as we joke (and he was right, by the way), it got me thinking about the inevitable post-event letdown.

You see, the marathon’s not over once you cross the finish line. Whether you ultimately rock it or it rocked you, there’s a lot of buildup to that big day. Those months of preparation become all-consuming and include hundreds of miles, a roller-coaster of emotions and a hell of a lot of commitment.

So how do you fight boredom, stay sane and find a sense of purpose once the intensity of training has ceased? It’s actually quite simple, when you think in terms of planning for it with as much care as you plan for everything that precedes the race…

1. Replenish your body. Now’s the time to re-stock what you’ve depleted during months of hard training and a grueling race. Not only will it help move the recovery process along, but rewarding yourself with a favorite treat can also help lift the spirits (just don’t make a habit of it).

2. Kick up your feet. Although it feels counter-intuitive to avoid the very thing that helps you release stress and anxiety (working out), it’s important to let your body rest and recover because it sets the stage for your next round of training.

3. Set a new goal. Think both short- and long-term here. Start by assessing your race performance, then set a master goal, along with incremental goals to help get you there. Maybe one marathon was enough, so you choose a new distance and focus on training toward that. Perhaps you’re hungry to PR in your next marathon, so you focus on building speed and endurance to create a stronger base. Or if this marathon was a stepping stone to a longer race (ultras, triathlon), you can use it as a learning experience to inform your training going forward.

4. Ease back in slowly. Hit it too hard too soon, and you may end up setting yourself back with illness or injury. The general rule of thumb is to take an easy day for each mile you run in a race, so now is the perfect time to pick up a non-impact cross-training activity that will help strengthen your running down the road.

5. Listen to your body. Again, it can be tough to shift gears after months of putting pedal to the metal toward a singular focus, but make a concerted effort to quiet your brain and allow your body to lead the way. Did you notice any weak links during the race? Are you feeling lingering aches and pains in particular spots afterward? Now’s the time to address imbalances so you can “train up” those weaknesses for the next time you toe the start line.

So where am I at this point? Well, I’m happy it’s done, but sad that it’s over.

I’m thrilled with how my marathon went, although there are some things I might tweak next time around. Yes, I said “next time.” And no, I’m not signing up for one in the immediate future…but I’d be lying if I said I haven’t thought about giving that elusive sub-four goal another shot at some point.

For now, though, my main goal is to focus on increasing my speed so I can shoot for PRs at other distances — the half marathon and 10K, in particular. In terms of smaller goals in the interim, I crave the consistency of a regular training schedule, so I’ll be putting together a mix of speed-focused workouts, along with complimentary cross-training.

And, after allowing my body to properly bounce back, I’ll hopefully be ready to hit it hard in the next training cycle.

How do you beat the post-race blues?

Posted in Fitness, Humor, marathon, Nike Women's Marathon, Recovery, Reflection, Running, Training
17 Comments

October 23, 2013

Nike Women’s Marathon SF: Race recap (full version)

30,000 strong. We ran SF.

Source: Nike

And to give you a little idea of the race-day craziness, that image above is mile 10 of the race. Usually the pack thins out two or three miles in, but not this one!

Let’s start at the beginning, though.

Since the start time was 6:30 a.m., I set my alarm for 4:00 a.m. to give myself plenty of time to get up, get dressed, eat, digest and triple check all my gear (no forgetting my timing chip this time!).

I happened to roll over and look at the clock at 3:45 a.m., so I figured I’d just get up…better safe than sorry. My cup of coffee went down well, but I had to choke down the rest of my breakfast (yogurt, fruit and granola) because the nerves were starting to hit.

And before I knew it, it was time to take off. Hubby ushered me out the door and dropped me off a few blocks from Union Square.

Here’s a shot of what the starting area looked like…organized chaos.

Source: Nike

I say organized because Nike had a method to the madness: Runners were grouped by pace, as is standard in these races, and divided into corrals.

Mine was the Powell Street corral (estimated 8:00-8:59 per mile), so I used the walk over as a quick warm-up, then got in line for one last pit stop before the gun went off.

Source: Nike

Here’s what it was like to be in the thick of things. Wall-to-wall runners!

I distracted myself by snapping a few quick pictures before things got going. This one was actually taken as the race began (literally, with a bang) around the corner under a wall of fireworks.

We slowly started making our way toward the start, but everything was happening so quickly, it didn’t really sink in until I crossed the mat, started my watched and thought, “Well, here we go!”

Miles 1-3: Should have been flat and fast, but it was packed. And there were definitely a lot of people in the corral who were nowhere near a 8:00-9:00 mile. No judgment – to each her own speed – but it was super frustrating bobbing and weaving through walkers and slower paces when you’re running for time and trying to get focused, find a rhythm and get in your groove.

I didn’t want to burn too much energy jockeying for position, so I played it safe and stayed put, trying to suss out what would be a comfortable, sustainable pace. Around Fisherman’s Wharf (mile 2), my hip felt a little tight, but it loosed up by mile 3, thank goodness – just in time for our first few hills near Aquatic Park and Ft. Mason. I’m not sure if it was the adrenaline or my training, but I didn’t even feel ’em, which I took as a good sign either way.

Source: Nike

Miles 4-6: Once we hit the Marina, it was flat again. But still crowded. There were more spectators along this stretch, so I tried to take in all the signs (one of my favorite parts of races) as we ran past. I’d been contemplating when to take my first chew (too early could mean stomach issues, too late could mean an energy crash), but I started feeling hungry around mile 5, so I ate my first Sharkie and drank a cup each of water and nuun at the aid station (my plan was to hydrate at each station throughout the race).

It was a good choice, because around mile 5.5 we hit this long stretch of hill into the Presidio. It wasn’t horribly difficult, most likely because I’ve been training around here and am used to the hills…but it’s definitely tough on the legs when you’ve got 20 more miles or so to log.

Source: Nike

Miles 7-9: Over the course of the next few miles, we hit hill after hill…after…hill. At one point, a woman yelled, “What goes up must come down!” I was grateful that she was able to make light of the situation because it was starting to feel like a real grind. Not that I was struggling on the hills – I actually felt pretty good and kept my pace consistent – but more that I knew my legs would make me pay for it later. And it was foggy, so it was tough to see too far ahead…although maybe that was a good thing. All I remember is that a song came on around the hill at mile 9 that reminded me of my sister, and it gave me the push I needed to get to the top.

Miles 10-12: Sweet relief! We hit the ocean and got to coast downhill for about a mile and a half, so I took the opportunity to take care of some business. After texting Ben to let him know where I was, I switched over to my Powerbar Performance Energy Blend fuel. Oh, and I made sure the cameraman along the course knew just how happy I was that we were done with the steepest climbs of the day.

Source: MarathonFoto.com

The full marathoners split from the half marathoners around mile 12, which was tough, mentally. As they made their turn for the final stretch, cheered on by the growing crowd, we turned off in the exact opposite direction. It was chilly, it was foggy, there was no crowd, and we still had more than half the race to go. I caught myself before I started spiraling, though, and focused on my music, settling into a good pace. The upside? There were so few of us now that we could stretch out and enjoy the extra space.

Miles 13-15: As we ran through the rolling hills of Golden Gate Park, the morning’s adrenaline wore off and I took stock of my physical situation. My lungs felt good and my pace was steady, but my legs were starting to talk back. The left hip tightness had morphed into a tight left quad, and my right glute was starting to respond in kind.

I met up with Ben and Kevin at the mile 15 aid station, where they gave me a few words of encouragement and a second PowerBar packet. I didn’t stop for more than a few seconds to grab water and nuun, though, because I knew if I slowed down, it’d be hard to get my momentum back up. By now, my right glute knot had traveled down to my right IT band and was starting to pull at my knee, but I kept on, hoping it’d work itself out.

Miles 16-18: Mile 16 was a mental turning point; we left Golden Gate park and turned onto the Great Highway. A “mere” 10 more miles to go, and it was just an out-and-back down to Lake Merced, so I dug in. The weather was foggy and cool – perfect – and I was keeping a consistent pace despite the growing stiffness in my legs.

It was along here, too, that we could see the faster runners returning from the lake and heading toward the finish. Ben caught this shot of the leader with the pace car…very cool. It was both exhilarating and slightly terrifying, though; like peering into your future. Some runners looked strong, some looked like they were on the verge of breaking, and all of them had painful looks on their faces. One girl was even crying as she was running, so I offered a, “Keep it up; you’ve got this” to try to give her some support.

Miles 19-21: Still feeling pretty good at this point, as you can tell from the mile 19 picture below! Ben and Kevin pulled alongside me on their bikes and we exchanged a few jokes, even. They said I looked strong, I was in the midst of a second (or maybe third or fourth) wind, and I told Ben, “I’m going for it!”

But as quickly as that burst of energy came on, it started fading as I approached mile 20. I heard a man cheering for the “four-hour ladies,” and before I knew what we was referring to, the 9:09 pacers began passing me. Oh, crap.

I did a mental assessment and knew I wouldn’t be able to hold onto them – at least not in that moment. Maybe I could catch them in a bit, but it wouldn’t be smart to try to match their pace; I’d just have to run my race to the best of my ability, whatever that is, I told myself. And I came to peace with it. I had been pacing at a sub-four, and I was so close, buy my right knee was really starting to seize up, so I was worried that if I pushed it too hard it would be to the point of injury.

As I mentioned in the shorter recap, this was the most difficult part of the race: Physically, you’re breaking down. Emotionally, you’re coming to grips with the fact that you may not make your “awesome” goal for the day (however ambitious). And mentally…well, your brain is screaming at you to just STOP, but you have to use everything in your bag of tricks to keep yourself moving.

I put all my focus on making it to the final turnaround – mile 21 – because then it was just a straight shot back around the lake and up to the finish line. Luckily, they had set up a big jumbo-tron at the turn so we could watch ourselves, which I think was meant to distract us (at least momentarily). It worked!

Miles 22-23: So close, yet so far away! We were now doubling back along the lake, but each rolling hill becomes a mini battle of its own. My right knee was tight, and my right Achilles decided to start getting in on the action, too. I knew it was a razor-thin line between finishing strong and getting injured, so I tried to just keep as steady a pace as possible.

Somewhere in mile 23 there was another decently-sized hill. Ben must have seen the look of dread on my face because he left his bike with Kevin and matched stride with me as we marched upward. I don’t remember what we talked about (he said I was saying, “My legs won’t work!”), but it diverted my attention long enough for me to make it to the top.

Miles 24-25: Mile 24 took us back onto the Great Highway – the final stretch to the finish. I remember looking at the mile clock and reading 3:44 as I passed it…just as my playlist ran out. I fumbled with my iPhone to restart the music and quickly did the math: I’d have to do 2.2 miles in about 15 minutes to make my sub-four goal, and there was no way that was happening with my legs in their current condition. But I was close enough to that four-hour mark to still make my goal of a new PR, so I re-focused and dug in again.

It was foggy and I couldn’t see that far ahead of me, although I could see the runners on the other side of the street as they made their way to the lake. Oh, thank God I’m done with that part. I focused on my music, drank at the last aid station just before mile 25 and took my last bit of gel at mile 25.5. Time to bring it home! Here’s that smile I promised for the finish line…almost…there.

Source: MarathonFoto.com

Mile 26: Wow, this has to be the longest mile ever. Seriously, I think they mis-measured. But it always feels this way at the end of a race. The crowd is growing again, so I know we’re getting closer. I’m monitoring my watch, trying to move to the beat of my music to keep myself moving…and apparently I’m also squeezing in a quick mid-marathon nap, from the look of this picture.

Last .2 Mile: I think the next shot speaks for itself. I call it, “Finish line in sight.”

As soon as I can see the arch, I hit the gas and give it everything I’ve got. Surprisingly, I have a little something left to pick up the pace and race toward the finish. As I cross the mat, I look up and see that the clock reads 4:10, but I know it took me a few minutes to cross the start line after the gun went off, so I’m well within the PR zone. YEAH!

Official time: 4:07:46, a new PR by 20 minutes!

Source: MarathonFoto.com

Now, you can never really predict how a race will go – or how you’ll feel or react upon completing it. But I can tell you that this was a much different feeling from my Chicago Marathon experience in 2002.

Last time, I remember I crossing the finish line and bursting into tears – partly out of sheer relief, partly out of a need to let some pent-up race day emotions loose…and partly because I was in my early 20’s at the time and in a much different head space.

This race was one of redemption, however. I’ve identified myself as a runner since my track & field and cross country days in high school, but when my body broke while training for the New York City Marathon back in 2004, it took me a long time to bounce back, both mentally and physically, Actually, the physical healing came much sooner than the emotional; ever since then, I’ve had nagging doubts in the back of my mind about my body being able to ever complete this distance again.

But as I mentioned at the outset of training back in June, I had to give it a shot. And this time would be different: I would train with my heart – and my brain.

Crossing the finish line on Sunday felt…surreal. I was happy to be done and proud of my new PR. But I was also keenly aware of an overwhelming sense of peace in finally conquering 26.2 miles again…on my terms.

Source: MarathonFoto.com

And although I experienced my own small sweet (sweaty?) victory, I’d be remiss if I didn’t give a shout out to the real winners of the race. They are true superstars, inspirations and had the honor of lining up next to Olympians Joan Benoit Samuelson (far left) and Kara Goucher (third female from right).

And, yes, there’s also some great bling associated with this event! Here’s a shot of the much-anticipated “finisher’s medal” from our 2013 race.

Each year Nike and Tiffany & Co. team up for a new design, and this one celebrated the 10th anniversary of the San Francisco event with a nod to participants’ “spirit, style and tenacity.”

So, you’re probably thinking…what now??

Well, after taking some much-needed time for recovery, I’m going to slowly ease back in to running and start planning my race schedule for the rest of 2013 and into 2014. I’ll also be doing a follow-up post here on KineticFix about “coming down” from a race and transitioning into the next thing.

After all, the race may be over, but I feel like this is just the beginning. There are always new goals to set, PRs to break, stories to tell, and different distances to try as #werunsf. Stay tuned…

Posted in Events, marathon, Nike Women's Marathon, Race Recap, Running, San Francisco
21 Comments

October 21, 2013

Nike Women’s Marathon SF: Race recap (short version)

In the words of Nike, “Hills were crushed. Miles were logged. Bragging rights were earned.”

Official time: 4:07:46.

Just shy of my sub-four reach goal, but I PR’d by 20 minutes, so I can’t complain.

Long story short? I ran the whole way (just walked briefly through water stops to drink), charged up the hills and felt great until around mile 20 when I was passed by the 9:09/mile pace group. That was my mental and physical breaking point; cardiovascularly, I was still going strong, by my legs got stiff and started to really seize up. It was a fight to the finish, but I ran my own race, left it all out there on the course and finished with nothing left in the tank, so I’m happy – and thankful.

Of course, as soon as I finished, I told Hubby I never want to do it again. He said give it two weeks ’til I’m planning my next race. He knows me too well.

Stay tuned for the full recap here this Wednesday where I’ll share all the specifics – i.e. the good, bad and (borderline) ugly – of race day!

But in the meantime, here are a few highlights in photos…

Before the race in the starting corral:

During the race, around mile 19:

After the race with the official finisher’s shirt:

Oh, and best race sign of the day? Well, although some of the naughtier ones always make me laugh (“Is that a gel in your pocket, or are you just happy to see me?”) and others are super motivational (“Blisters are Braille for awesome”), those of us who are locals appreciated the Bay Area Rapid Transit strike humor: “You guys are all running better than BART right now!”

Source: Lululemon

Posted in Events, marathon, Nike Women's Marathon, Race Recap, Running, San Francisco
10 Comments

October 19, 2013

Nike Women’s Marathon SF: Week 16 training recap (and race prep!)

Yikes, the official 24-hour countdown to the 2013 Nike Women’s Marathon SF is now underway. Let’s DO this!

The Final Week

First, a quick look at the week leading up to race day; I tried to take it easy (i.e. no running) because of the aforementioned hip issues, although it was a struggle at times because I was feeling super ansty/excited/anxious:

Mon: Easy 3mi walk
Tues: ~~2mi easy~~ (20 min bike)
Wed: Easy 30 min swim & bootcamp
Thur: ~~3mi easy~~ (30 min walk & Expo)
Fri: OFF
Sat: ~~2mi “shakeout” run~~ (20 min bike, light stretching)

The Expo

My next order of race business was the expo – or “Expotique,” as Nike calls it – which takes place smack dab in the middle of Union Square in downtown San Francisco. I walked by it on Monday as they were getting it all set up; what a production!

Thursday was the official opening of the Expotique, so I figured I’d hit it up after work and grab my packet, bib and pace band before the out-of-town crowds descended on the city. I guess a lot of other locals had the same idea, though, because there was already a long line forming when I got there!

I picked up my race bib and pace band in one tent before we were all ushered over to another station to grab goodie bags. The third, and final, stop was the actual Expotique, which was super modern with cool mood lighting and a DJ spinning dance music.

There were motivational displays on every wall with slick graphics and screens displaying tweets about the event, plus mannequins dressed in the latest Nike gear alongside gorgeous images of athletes and weekend warriors.

Of course, I also had to ham it up for the camera in front of a lighted wall display of the course map. Here’s hoping I’ve still got a smile on my face at the real finish line!

They didn’t have as many vendors as some previous race expos I’ve been to, but what they lacked in quantity they made up for in quality. Case in point: the charcuterie table from Whole Foods, which had a whole assortment of meats, cheeses, nuts and fruits.

Another hot spot was the macaroon table. I’m not normally a fan of ’em, but these particular ones were pretty and tasty!

And after all the talk about #WeRunSF these past few months, it was only fitting to take one more picture in front of the outdoor display.

The final stop of the evening? Niketown SF, where they had graphics on the windows displaying all 30,000 of our names. I found mine, but unfortunately it was near the top (and in the middle of the 10 million other Jennifers), so I couldn’t get a close-up.

The Gear

Despite my warning not to use anything new on race day, I did pick up a Nike belt with a small pouch to help hold my Sharkies and gels (PowerBar, Clif Shot and Vega) during the race (I want to try to keep my hands as free as possible), and I thought it’d be fun to walk through the rest of my race-day gear, from top to bottom.

Up top, I’ll have on a Nike Feather Light Visor to help shield my eyes from the sun. Hubby recently surprised me with a pair of Jaybird Bluebuds (wireless headphones), so I’ll be wearing those with my iPhone in an armband. And, of course, I’ll have on my Nike+ SportWatch GPS with the pod attached to my shoe.

On my body, I’ll have on an Athleta Sprint Seamless Sports Bra under my Nike Dri-Fit Knit Shirt-Sleeve Shirt. I’ll be taping my left hip with KT Tape for some added support under my Opedix Core-Tec Shorts. They support the pelvic region, promote core stability and improve dynamic balance, all of which help with the lower back pain I experience on my long runs.

Finally, I’ll keep my calves (relatively) happy with 2xu’s Compression Performance Run Socks under my trusty Asics Gel-Kayano 19 shoes.

The Plan

Just as I mentioned in my 26 tips for running 26.2 miles, I’ll be loosely following the 10-10-10 rule. This means running the first 10 miles below race pace, the second 10 at race pace and the final 10K (6.2 miles) with everything (anything?) left in the tank. Even though we call it a “race,” it’s more about “pace” than anything else.

Of course, in a perfect world, I’d love to finish under four hours; I believe my fitness level is there, but I’m just not sure the course (hilly), the crowd (lots of casual runners/walkers, so it’ll take some time to jockey for position and get into a good pace) or my current condition (hip) will permit for it at this particular event. So that’s my awesome goal…if everything goes off without a hitch.

More realistically, I’m focusing on my great goal, which would be a marathon PR (anything under 4:27:13). And the good goal? Well, that’d be crossing the finish line, which is an accomplishment in and of itself in the off-chance something goes awry (but let’s hope not!).

The Tunes

I went back and forth on whether or not to create a dedicated playlist for the race. But I figured if I’m in a good groove, the last thing I’ll want is a Pandora commercial to mess with my flow, so I bit the bullet and bought a bunch of new songs on iTunes.

As for how I went about building it, some are old favorites (stuff that’s connected to a memory or gets me pumped up), some are new songs I’m digging, and the rest have a beats-per-minute of around 160, which I read should roughly translate into a 9:00 mile time because, hey, I’ll take all the help I can get!

Here’s a look at what I’ll be listening to during the race (shuffled, of course):

Amber, 311
Amsterdam, Guster
Beat It, Michael Jackson
Beggin’, Madcon
Best of You, Foo Fighters
B.O.B., Outkast
The Boys of Summer, Don Henley
Brandy, The Looking Glass
Breathe, Michelle Branch
Bulletproof, LaRoux
Can’t Hold Us, Macklemore & Ryan Lewis
Crazy Life, Toad the Wet Sprocket
Die Young, Ke$ha
(Don’t Fear) The Reaper, Blue Oyster Cult
Don’t Stop Believin’, Journey
Don’t Stop Me Now, Queen
Dynamite, Taio Cruz
Everlong, Foo Fighters
Evil Woman, Electric Light Orchestra
F**k You, Cee Lo Green
Galvanize, The Chemical Brothers
Girl’s Not Grey, AFI
Good Feeling, Flo-Rida
Hey Ya!, Outkast
Higher, Taio Cruz
Ho Hey, The Lumineers
I Gotta Feeling, The Black Eyed Peas
Lights, Ellie Goulding
Lose Yourself, Eminem
Love is a Battlefield, Pat Benetar
Maneater, Hall & Oates
The Middle, Jimmy Eat World
Monkey Wrench, Foo Fighters
More Than a Feeling, Boston
Moves Like Jagger, Maroon 5
No One Knows, Queens of the Stone Age
Not Afraid, Eminem
Radio Nowhere, Bruce Springsteen
Radioactive, Imagine Dragons
Roar, Katy Perry
Rock and Roll, Led Zeppelin
Ruby Soho, Rancid
Running Down a Dream, Tom Petty
Safe and Sound, Capital Cities
Somewhere I Belong, Linkin Park
Stronger, Kanye West
Summertime Sadness, Lana Del Rey
Supermassive Black Hole, Muse
Sweet Nothing, Calvin Harris
Thong Song, Sisqo
Till the World Ends, Britney Spears
Tubthumping, Chumbawamba
Uprising, Muse
Wake Me Up, Avicii
We R Who We R, Ke$ha
8 Mile, Eminem
1901, Phoenix

Wow, and with that, training is officially a wrap, folks! Thank you so much for following along; it’s been an incredible journey and I can’t tell you how appreciative I am (and have been) of all of your support and kind words along the way. To say I’m pretty excited to set foot across the start – and finish – lines tomorrow is putting it mildly.

Stay tuned to Twitter for an immediate update after the race, and I’ve got a quick recap and full-length recap planned for Monday and Wednesday of next week, respectively.

Have a (RUN)DERFUL weekend, everyone!!!

Posted in marathon, Nike Women's Marathon, Running, San Francisco, Taper, Training
9 Comments

October 17, 2013

Finding your marathon mojo: My 26 tips for running 26.2

Source: ROMAIN BLANQUART/ Detroit Free Press

It’s the most wonderful time of the year. But I’m not talking about crisp weather, brilliantly-colored leaves, Pumpkin Spice Lattes or breaking out cozy sweaters.

As much as I love those things, there’s one thing that truly gets my blood pumping around this time: the fact that we are now in the middle of fall marathon season!

In honor of the upcoming Detroit Free Press/Talmer Bank Detroit Marathon (i.e. my hometown race), my folks forwarded me an article from Freep fitness columnist LaTasha Lewis in which she revealed her “26 insider tips on training for race day.” Although Lewis will have a three-hour head start (thanks to the ET/PT time difference), we’ll be racing the same distance on the same day, albeit a few states apart.

And as I read through her list, there were a few things I wanted to add from my own experience, so I thought it was only fitting to create a version here to share with you. On your mark…get set…here we go…

My 26 tips for running 26.2

Before the race:

1. Commit to the plan. Almost anyone can cover 26.2 miles, but if you want it to be somewhat of an enjoyable experience, you’ve gotta prepare your body properly. Depending on your goal (finish, PR, win), you’ve chosen a corresponding plan and hopefully made the most of the journey.

2. But mix it up. My last approach was overzealous and unbalanced, which resulted in injury, so this time I focused on overall fitness by incorporating lots of cross-training into the schedule. From swimming, stretching and biking to yoga, foam rolling and boot camp, prime your body in a variety of ways.

3. Make new friends. Bond over a common goal, and you’ve got some instant – and awesome – friends. I learned this firsthand when @PavementRunner invited me to join his weekend run crew. Not only have we logged a lot of miles, but those social workouts are much more rewarding experiences.

4. Save your soles. Repetitive motion can make you more prone to injury, so I try to limit any contributing factors wherever possible. When I know I’m going to be logging lots of miles, I buy two pairs of the same shoe and swap them each week to keep my feet cushioned throughout training.

5. Know the course. If your marathon is full of hills, try your best not to train on flat-as-a-pancake routes. Locals, consider training along the actual course; out-of-towners, well, it can help to view the course online or scope it out by car on the day of the expo to avoid any race-day surprises.

6. Set three goals. I read an article recently that talked about setting three goals – an ‘awesome’ one, a ‘great’ one and a ‘good’ one. If the day goes perfectly according to plan, awesome indeed; but if not, you can still aim for the great or good goal and have a satisfying race experience.

7. Trust the taper. It’s a natural tendency to get amped up in the final weeks before the race, but now’s not the time to squeeze in more mileage. Allow your body sufficient time to recover and rebound before the big day. Focus on healing any lingering aches and pains, and enjoy all the “found” time!

8. Pick a mantra. When the going gets tough during the race – and trust me, it will – I like to block negative thoughts by repeating a mantra. It can be anything from, “Trust your training,” “Keep pushing,” or “Fight through” to something humorous that’ll make you crack a smile when you feel like absolute hell.

9. Lay out your gear. Race day nerves tend to override all common sense. Case in point: When I left my timing chip in the hotel room and noticed only as the gun went off for one of my half marathons. Do yourself a favor and organize everything ahead of time. Double-check the weather, too, while you’re at it.

10 Figure out logistics. The last thing you’ll be equipped to deal with on race morning is a wrong turn, a traffic jam or a parking situation. Check the race website beforehand, and figure out your plan of attack for getting there, getting situated and getting to the starting line with some time to spare.

11. Stick with what works. When I did the Chicago Marathon, I ran in a shirt I bought at the expo. Newbie mistake! All went well, thank goodness, but that was an exception to the rule. Race day is not a time to test new apparel shoes of accessories. Use what worked during training to avert potential issues.

12. Stay with safe foods. The same goes for pre-race eating habits; just as you don’t want to experiment with new gear on the outside of your body, you don’t want to do anything to upset your insides in the days leading up to the race. Most importantly, don’t overdo it on your carb-loading the night before!

13. Enjoy the expo. You’ve put blood, sweat and tears into training, so now’s the time to reap a few of the rewards, including a leisurely walk around the expo. Collect your bib, check out the goodies and chat with other participants. Go early to avoid long lines, and try not to be on your feet for too long.

14. Don’t forget to double-check! Yes, it’s worth repeating (see story above about me at the starting line…sans timing chip). Make a list, check it twice, and do yourself a favor by having a friend or spouse triple check everything to make sure all your gear’s ready to go.

During the race:

15. Carry some sustenance. Sure, they’ll have aid stations with drinks, gels, shots, blocks, etc. But if you’ve got a troublesome tummy, like me, (or maybe you just don’t want to make any stops), it’s a good idea to pack your own mid-race treats. Tuck one or two in your pocket – or sports bra! – just to be safe.

16. Start conservatively. The gun goes off, and your first inclination will be to sprint because, hey, You’re! Running! A! Marathon! But resist this urge; it’ll only bite you in the butt later when you burn out halfway through. Slow and steady may not win the race, but it’ll get you to the finish line in one piece.

17. Pace yourself. Again, think conservatively and have a plan for how you want to attack the race. As Central Park Track Club coach Tony Ruiz told the New York Times, use the “10-10-10” method of compartmentalizing the marathon. “Run the first 10 miles below your race pace. Run the second at race pace. And then go all out (with whatever you have left) in the final 10 kilometers (6.2 miles),” he said.

18. Remember to fuel. I’ve been experimenting with mid-run fuel more frequently this time around, and here’s a tip: Eat before you feel like you actally need it to keep energy levels up. By the time you start to feel tired, it’s too late, and your body has to struggle to process it and catch up. Stay ahead of the curve!

19. Crowdsource strength. My favorite races are the especially raucous ones with crowds that get a kick out of interacting with runners. Put your name on your bib so people can cheer you on (you’ll appreciate it come mile 20), read their signs, nod when they shout words of encouragement and take it all in.

20. Pay it forward. If you see a fellow runner struggling, feel free to offer them a few words of encouragement. Keep it from sounding condescending (or you might get a swift kick in the shin), but something simple that just might shake them from that inevitable mid-race mental spiral, such as, “You’ve got this.”

21. Anticipate peaks and valleys. There will be great moments; there may be awful ones – but hopefully more of the former! Having a realistic attitude will allow you to manage the highs and lows of race day without making it an uphill mental battle. And when all else fails, just put one foot in front of the other.

22. Smile! Remember, there’s a reason you chose to do this. Smile at fellow runners, smile at the crowd, smile to yourself when you hit a goal or push through a painful spot. And most of all, don’t forget to look up and grin as you cross the finish line because that moment in time will be one to cherish.

After the race:

23. Stop and stretch. The last thing you want to do after running 26.2 miles is to keep moving, but resist the urge to curl up in the fetal position in the finisher’s corral. Walk around to loosen legs, grab a drink and a bite, take your official finisher photo – and then get serious about some stretching.

24. Document the day. Whether you snap solo selfies or reunite with friends and family, take a few more pictures after the big finish. You’ll be sweaty and sloppy, but who cares? You just achieved something incredible and lived to tell the tale, so capture that moment and bottle it for later inspiration.

25. Reward yourself! Pick your poison – massage? dessert? burger and fries? all three? – and enjoy! By all means, don’t go crazy and overdo it, but it’s important to celebrate the fact that you accomplished something you set out to do after many months of hard work, dedication and determination.

26. Process and reassess. In the event that your race doesn’t go as planned – and not all of them will; that’s just the way it works – i.e. when I got injured and had to drop out two weeks before the NYC Marathon – do not beat yourself up. Your body has probably already done that to itself, so no need to compound things; instead, take a step back and re-evaluate the situation once you’ve had a few days (or weeks) to rest, recover and recuperate. Then get back in the game, but with a new approach.

And my final slice of advice (because we can’t do 26 without the .2!):

.2 Look forward. It’s normal to feel some post-race blues, but there’s no better time than your recovery days to take stock of how you did and start to set some new goals. Pick your next race; whether it’s longer, shorter or a different discipline altogether, and challenge yourself to apply what you learned from this experience so you stay motivated for the next one. Happy racing!

Posted in marathon, Nike Women's Marathon, Running, San Francisco, Training
3 Comments

October 15, 2013

Nike Women’s Marathon SF: Week 15 training recap

Source: Nike

I just realized as I sat to write this that it’s my last full recap before race day when 30,000+ of us will descend on the streets of San Francisco. (Let the pre-race nerves commence!)

Here’s a peek at the last week of training as mileage continued to drop for week 15:

Tempo run – ~~8 mi~~ 7mi
Track workout – 3 x 1600s
Long run – ~~10 mi~~ 7mi/30min on elliptical

Yep, you’ll notice some extra modifications in there, which I’ll explain below.

But first, as you can see, we’ve finally entered into fall here in the Bay Area. I, for one, am thrilled – not only for the cooler running weather but because dusky evening runs mean maybe, just maybe, I can get away with these obnoxiously-bright calf sleeves?

In all seriousness, they did help me rock one of those few-and-far-between utterly awesome track workouts where everything feels effortless and running your heart out just hits the spot, like scratching an itch.

My 1600s were supposed to be in the 7:40-7:45 range, but I ran them in negative splits of 7:39, 7:23 and 7:13. I was so happy with how well the workout went that I tweeted one of my favorite running superstars, Kara Goucher.

And, guess what? She responded. I’m taking this to mean that we are now running BFFs.

(Yes, I realize my fastest mile was slower than her warm-ups. And, yes, I’ll be expecting my restraining order shortly)

Tuesday’s workout ended on such a high note, that I couldn’t believe it when I woke up Wednesday with that all-to-familiar dull ache in my left hip.

Oh. No.

Luckily Wednesday was a pool workout, so it was non-impact, but Thursday’s tempo run unraveled quickly. Not only was my hip still nagging me, but my planned route was closed due to construction, which forced me down onto the trails.

Ok, so maybe it wasn’t such a bad change of scenery…but then I realized that I forgot to re-start my watch after I stopped a few times for photos, so I lost track of how far I had gone.

And then it was around the National Cemetery (about halfway through the run) that my headphones decided to stop working.

Ok, I thought, I can just double back under the Bay Bridge and make up the half mile or so that I may have lost on the detour, plus the scenery will help distract me.

But thanks to the government shutdown, that wasn’t going to happen.

You win some, you lose some, right?

Well, I decided to cut the run a bit short anyway to keep from pushing the hip issue, and when I got home I went on the injury offensive with a mixture of ice, Advil and KT Tape to try to keep things from getting any worse.

And what do you do when you’re trying to distract yourself from obsessing about a potential injury the week before a marathon?

Take a rest day and go to Napa, of course!

Ben and I took the day off and met up with a high school friend of mine, Lesley, and her husband Josh. We sampled good wine, ate delicious food (see below from my new favorite winery, Robert Sinskey) and had a blast catching up.

Funny thing, too…a few glasses of bubbles later, and suddenly the hip felt much better. Go figure!

To say I was worried going into Sunday’s long run, though, was putting it mildly.

My heart really wanted to complete the last long run on the schedule, but my brain was warning me not to push myself to the point of injury, so I settled on an easy seven miler.

It was a scenic loop by the Golden Gate, which helped distract me from the pangs in my hip every now and then.

We took it easy, and fortunately my hip held out, so I’m just crossing my fingers that I can continue to manage anything else that pops up in the final few days before the race.

In the meantime, my immediate plan of attack is a post-run massage and more Advil, and I’ll be taking it easy the rest of the week with some light cross-training and (potentially) one or two short runs.

Until then, it’s just putting one foot in front of the other…in the final approach to the starting line. Have a good week, everyone!

Posted in marathon, Nike Women's Marathon, Running, San Francisco, Training
2 Comments

October 5, 2013

Knotty by nature? Roll your way to fewer running injuries

Photo credit: FitSugar

Whether you’re a casual jogger or competitive racer, you’ve likely dealt with aches and pains. Inevitable, yes. But debilitating? Not if you take an active role in preventing injury and promoting recovery with every runner’s best friend: the foam roller.

Athletes use rollers to perform self-myofascial release (SMR), which helps to relax soft tissues, promote circulation and ultimately stretch out tight muscles and connective tendons that are most prone to injury.

Photo credit: Runner’s World

Why’s this important? Well, an out-of-whack body (due to injury, poor posture, over-training, little-to-no stretching, etc.) has poor range of motion which, over time, can morph into a larger, chronic issue.

SMR allows athletes to address underlying problems before they get out of hand (i.e. beyond repair).

Think of your roller as the next best thing to a personal physical therapist kneading out knots, plus it’s a lot cheaper and can be done in the privacy of your home.

Photo credit: Trigger Point Performance

Rollers range from simple foam ($12 here on Amazon.com) to sophisticated grids for a more targeted massage ($40 here from Trigger Point Performance Therapy).

Type aside, the key to success lies in regular use – not only to help work out kinks and stretch, but also for improved core strength, balance and spinal mobility.

Focus on trouble spots – for runners, those are calves, shins, hamstrings, quadriceps, IT (iliotibial) band, piriformis and back muscles – and keep the following tips in mind (and if you’re looking for more guidance, I’ll share specific exercises in a follow-up post):

Prepare yourself – expect some discomfort, and when you hit a tender spot, hold for 60-90 seconds
Be patient – it’s taken days, months or maybe even years for your muscles to tighten up; don’t expect them to loosen immediately
Go slow – rocking back and forth quickly may feel good, but settle in to really hit deep tissues
Commit the time – you can safely perform myofascial release every day; do it as often as possible to re-train muscle memory
Stay flexible – add stretching to your routine to gain even more mobility in problem areas
Use common sense – any pain that does not improve should be evaluated by a physical therapist or physician

Posted in Fitness, Healthy Habits, marathon, Running, Training
4 Comments

October 1, 2013

Nike Women’s Marathon SF: Week 13 training recap

I’ve been referring to this week as “lucky number 13” for a few reasons: First, and most obviously, it’s week no. 13 of the training plan; second, it contained the final looong run before the taper; and third, if I made it this far without major injury, I would consider myself fortunate.

Source: Nike

So far, so good. Fingers crossed, but the marathon gods seem to be smiling down this time around, and aside from a few proverbial bumps in the road this week, here’s what the schedule looked like:

Tempo run – 5 mi
Track workout – 6 x 1200s
Long run – 20 mi

If last week’s weather didn’t signal the start of a new season, Tuesday’s packed track certainly did. The kiddos are back in school, and training for fall sports is now in full swing.

It’s also starting to get darker earlier (and lighter later), which is probably part of the reason fall races are so popular. We love to take advantage of the extra-long summer days for training!

Aside from dodging munchkins and steering clear of sprinters, my speed workout went smoothly. The goal was to keep each 1200 in the 5:42-5:45 range, which I did pretty well (5:41, 5:43, 5:47, 5:41, 5:40, 5:35)…and I even had a little left in the tank to kick it up a notch on the last one.

The only real hiccup was that my Nike GPS Sportwatch, which has been sputtering lately, looks like it has finally gone on the fritz. It skipped a few sections of the track, so my recorded distance was off, and now it won’t sync to my computer, so I’m in the process of troubleshooting with Nike support (fingers crossed).

Side note: I may have found a new favorite workout headband in the process, as well. Bic Bands sent me two of their Minnie Sparkle Bands ($12) to test, one in Gunmetal and another in Ocean Ombre.

As you can tell from my hair in the shot, there was some wind on the track that evening, but the Bic Band didn’t budge…

I’m a fan, not only because they’re snazzy (not scratchy) and snug (not strangling), but because there’s also a great story behind the product. The name, Bic, stands for “Because I can,” and the owner, Sandy, originally came up with the idea as a way to raise funds for her first Team in Training half marathon.

After she met her fundraising goal, demand for the bands continued, so she decided to keep making and selling them, donating a portion of each hand-made band to a different charity each month. Visit BicBands.com to learn more and check out the other styles, sizes and colors.

But back to the schedule…because we were headed out of town for the weekend, I moved my long run to Thursday again. This time, thank goodness, I had had a full week of recovery between runs. It was a dark start, though, as I made my way into the Marina.

I hit the water just as the sun started to rise, and the weather was that perfect not-too-hot-not-too-cold temperature for running, so it was shaping up to be a beautiful morning.

As I made my way through Fisherman’s Wharf, I did get momentarily sidetracked by the smell of freshly-baked bread from Boudin Bakery. It took a massive amount of willpower not to tear into one of the arms of this sourdough ‘gator.

The game plan was to meet up with @PavementRunner a few miles into my 20 and run 90 minutes of the midsection together before I finished up on my own. We both had number goals for the morning (me for training, him toward a 200-mile challenge for the month), so we were aiming for an out-and-back nine.

That was before the dreaded GI issues hit about 12 miles in, however. Don’t let the smile above fool you – although the company, the scenery and the weather were all truly awesome that day, my stomach wasn’t cooperating at ALL for the second half of the run.

Like any great running buddy, @PavementRunner reminded me of the bright side, which was that I could use the experience as a learning opportunity for race day in case a similar situation occurs. Well, three pit stops later, there was finally a light at the end of the long-run tunnel.

The final result? Not terrible in terms of timing, considering, but definitely not on pace for the four(ish)-hour goal with which I’ve been toying. And, needless to say, I’ll be re-evaluating my pre-run nutrition routine. I thought I had it figured out, but the last thing I want is to get thrown for a loop like this on race day.

And since we were traveling later that day, hubby was on ice duty and tripled the amount from last time for the post-run soak.

A 20-minute phone call to Mom helped pass the time (and take my mind off the searing pain!).

And although all I wanted to do was crash on the couch and take a nap, this was our view just a few hours later as we headed to the Great Northwest…Portland!

Powered by Stumptown coffee and VooDoo Doughnuts, I squeezed in a rainy five-mile tempo run on Saturday. Of course, it helped that we stopped by Nike Portland the night before to pick up some new gear, including these super-techy Luxe Running Tights.

I’m a tad obsessed with them – they look cool, fit like a glove and wicked well in the wet weather – but as you can see, the back zipper has a tendency to rub on the Achilles, so next time I’ll try keeping them slightly unzipped. Just another good reminder of why it’s smart to do a trial run with new gear before race day!

Stay tuned for next week – the taper has started, but the excitement continues: Hubby and I will be running the Rock ‘n’ Roll San Jose Half Marathon on Oct. 6.

I’ll be at @PavementRunner’s Tweet Up at the expo; hope to see some of you there!

Posted in marathon, Nike Women's Marathon, Portland, Recovery, Running, San Francisco, Training
4 Comments

September 25, 2013

Nike Women’s Marathon SF: Week 12 training recap

Source: Nike

Wake up, gear up, lace up, run, recover, repeat.

That pretty much sums up life as of late, but this week was a welcome change of pace with company in town and these runs on the schedule:

Tempo run – 5 mi
Track workout – 12 x 800s
Long run – 15 mi

I wanted to knock out the 15-miler early to free up our weekend and was fortunate to have a few brave souls who were willing to join me for a mid-week sunrise run (shout out to Dan, Kelly and Kevin!).

Dan and Kelly completed their first trail marathon a few months back, and Kevin’s in the process of training for the Escape from Alcatraz Triathlon, so I wasn’t surprised when we took off at a fast clip through the Marina and through Fisherman’s Wharf.

We continued along the waterfront to the Embarcadero before looping back to Kelly’s and Dan’s ‘hoods to drop them off after the first five miles.

Unfortunately, between the faster-than-usual pace, a few hills and not having fully recovered from last week’s 22.5-miler, my legs were beat.

Poor Kevin had to help hold the pieces together while I slowly unraveled over the next 10 or so miles, which I attributed to a few factors:

First, was the fact that I didn’t give myself a full week between long runs; now I know to space ’em out, especially anything over 20 miles
Next was the gradual buildup of lactic acid in my legs from the fast pace and early hills; I originally had a flatter route planned, but we changed it up at the last minute
Finally, a tendon in my right foot started to act up again; all small items, but the sum of which made the final few miles of the run a real mental battle

I forged on, but was feeling discouraged and starting to spiral into negative self-talk (How can I do 26.2 miles if I can’t handle 15 with a few hills?!), but thankfully Kevin pulled me out of it and kept me focused on the finish line…which included our new post-run ritual of chocolate milk and bananas.

Fortunately this week’s track workout went a lot better. It’s taken me a few times (duh), but the message has finally sunk in: Pace yourself!

That’s what training’s all about – trial and error. You experiment a bit, push the limits, get your butt kicked, and zero in on that sweet spot where you can perform at your best without going off the rails (i.e. “hitting the wall” or “bonking,” which totally sucks and can break a race experience).

I’ve been thinking about this a lot lately, especially after reading this article by running legend Amby Burfoot, which talks about relying more on your Brain-Body feedback than other pace-based mechanisms during a race.

Type-A runners tend to pick a goal and gut it out, no matter what. I’ve done this before. Sometimes it works (i.e. my half marathon PR), sometimes it results in epic fails (been there, done that…never want to go there again), but it’s very tough to maintain that push for 26.2 miles.

Burfoot proposes that we instead run the race at a perceived effort of 98 percent, versus “redlining” at a tough-to-maintain 100 percent. He says that the seconds lost are few, and that it’s actually a bargain—a value proposition, that sweet spot I mentioned above. And something I’m definitely considering when setting race-day goals.

So after running the first 800 to get a feel for pacing (1:53) on the track that day, I reined it in over the next 11 laps and kept the timing in a cluster of 1:46-1:53. Sure the goal was to keep it even tighter, in the range of 1:50-1:52, but you gotta start somewhere, and this is progress in the right direction.

The final run of the week was a five-miler, which was supposed to be a tempo run, but I used it as more of fun run to flush my legs out so I could start with a clean slate for lucky week 13 of training.

Instead of a morning run, I chose late afternoon on a gorgeous first day of fall, complete with 70-degree weather, clear skies and that perfect edge of crispness in the air.

My destination was the Conservatory of Flowers in Golden Gate Park, whose white building stands in stark contrast to the technicolor blooms that surround it.

My favorite spot was the Dahlia Dell, tucked in behind some trees. I stumbled upon it only while jogging around the building to take a closer look at the grounds.

It was the perfect way to round out the weekend, get focused for the home stretch of training and take a moment to appreciate the past season while we kick off a new one.

Speaking of reflection, have you ever played the game “High/Low” about the peaks and valleys of your day, week, etc.?

Well, this week’s low was that my right foot is still sore, so I’m walking the fine line between finishing out training and keeping it from getting worse. Of course, full rest is what’s required to heal it, which I’ll do if it gets any worse. But for now, I’m alternating ice, Epsom salt soaks (like this one) and Advil, plus I researched and am testing a new way to tie laces that’s supposed to help (Lydiard Lacing; check it out).

But this week’s high overshadowed that with some delicious meals, great conversations and reconnecting over fond memories with some beloved out-of-town visitors. A great way to fill up the mental, emotional and physical “tanks” that can all start to dwindle at this point in training.

I do have to say, though, my “dessert tank” is at max capacity after facing this mouthwatering Ghirardelli gauntlet…

The final score? Sea Cliff Sundae: 0, Jennifer: 1.

Stay tuned for next week’s update; less than one month until race day, and only one long run between now and the taper!

Posted in marathon, Nike Women's Marathon, Running, San Francisco, Training
8 Comments

September 17, 2013

Nike Women’s Marathon SF: Week 11 training recap

This week’s lesson? Sometimes inspiration can come when you least expect it.

Not only was I prepping both mentally and physically to peak in mileage this week, but the schedule also included a distance that I’ve been anticipating (er, dreading) for quite some time:

Tempo run – 8 mi
Track workout – 4 x 1600s
Long run – 20 mi (!)

But then I saw this post from Pavement Runner and got totally fired up about pushing limits for two reasons: First, he ran a 38-miler in honor of a friend’s birthday the previous weekend; second, fellow runner/blogger EMZ was taking on her second 24-hour treadmill run (this one in SF to raise funds for education in India).

Source: IkunaApparel.com

Pretty amazing, huh? So I stopped by the kickoff party at Rallypad on Thursday evening to watch her embark on the 100-mile adventure around 8 p.m.

It was quite the shindig, complete with drinks, dancing, a DJ and fun with fellow SF runners, @PavementRunner and @runeverafter.

Rally.org’s CEO Tom Serres even got in on the action by pledging in honor of employees, who could then get on an adjoining ‘mill and knock out a few miles next to EMZ.

And so she went for the next 24 hours, with some fantastic final results, not to mention raising awareness – and funds – for a great cause. Seriously (to use an ‘EMZ-ism’), she “freaking rocked it!”

As for my own running this week? Well, I cut Tuesday’s tempo down by a mile to seven for a quick loop before work. Heavy legs made for a slower pace, though, so it’s only fitting to include a shot of this little guy that I ran in to on my route.

The summer weather we had last week seemed like a distant memory as I ran through the morning fog and mist.

Thursday’s track workout reminded me (again) that I need to cool it on the pace right out of the gate. My target was 7:45-7:48 for each 1600, but after pushing for a 7:13 and 7:10 in the first two, I slowed significantly in the second two to 7:24 and 7:27.

And remember my quest for the best headbands? Well, I tested out a new brand this week, Bondi Band, starting with their sparkly, reversible Skinnyband ($9).

Pro: It stayed in place really well, despite the early evening wind, so it’s perfect for high-impact days. Con: The metallic fabric was a tad scratchy, so I’d recommend it for shorter workouts.

I also tried their Single Braided Skinnyband ($10), which comes in a bunch of great colors. This one was super comfortable, but didn’t have as tight of a hold, so I’d recommend it for those low-impact days – i.e. boot-camp (and, as you can see, it’s also Brydan- and Brian-approved!).

Here’s a close-up shot that shows both in better detail.

Oh, and another highlight of the week? Super Duper Burger. I’ve been craving cheeseburgers like crazy during training, and this is a new spot that’s been on the must-try list. I can now attest that they do, indeed, live up to the name.

Homemade pickles? Yes, please.

Needless to say, I was well fueled up going into the weekend’s 20-miler, which I decided to break into three parts. The first leg was eight miles on my own around the Marina before meeting up with with the Saturday morning run crew.

(Speaking of fuel, I ran right by one of my favorite dessert spots, Ghirardelli…can you tell I have food on the mind pretty much, non-stop, now?)

From there, I met up with the group to knock out the next eight miles. We covered a lot of ground, both literally and metaphorically, chatting about a range of topics over the course of the run. Of course (surprise, surprise), the conversation did turn to food about halfway through (as most long runs seem to do at some point).

For the third leg, I met up with hubby and Kevin, and we decided on a route through Golden Gate Park. I was 16 miles in, and they had just finished a swim in the bay, so we settled into an easy pace for a while before splitting; they went ahead to make a loop, while I doubled back.

Before I knew it, I hit 20 and kept going…partly because it was cold and windy (and I didn’t want to walk back in it to the car), and partly because I felt like I could keep going!!! But I didn’t want to push it too far…

The final tally: 22.5 miles. Aside from being completely soaked through with sweat (I drank two liters of water during the course of the run, yikes) and getting chilled and chafed as a result, I felt really good.

I do have to find some better sweat-wicking gear for the race, however, because this week’s shorts just didn’t cut it (see below). Anyone have suggestions?

My “reward” for this week’s milestone run: An ice-cold bath. Not fun at first, but you do get used to it.

A few tips for making it more bearable, based on my experience: Bundle up on top, get in the bath before you add ice to keep it from being such a shock, and don’t forget reading material to help pass the time.

Oh, and a bring burrito, too…can’t forget the food!