Furlough Week 2: Strength Training

Through my weekly running over the past six months, I have grown comfortable with running 6 miles.  I don't feel exhausted, I don't ache afterwards, but I still feel like I've accomplished something. 

This past Monday, I thought I would switch it up and do a strength training workout.  I wanted to do a p90x, but our weights were locked in our storage closet, and our storage closet keys were in the city with Chip.  I turned to my old favorite- fitnessblender.com.  Fitness Blender is AMAZING- it has a ton of workouts of varying length, difficulty, and body areas.  I chose the Total Body Tabata workout.  45 minutes of HITT and Toning seemed like a great reintroduction to upper body training and strength training.  As a friend recently pointed out to me, no one sees your legs in a wedding dress; they see your back, arms and shoulders

You can find the workout here: http://www.fitnessblender.com/v/workout-detail/Total-Body-Tabata-Workout-45-Min-HIIT-and-Toning-Routine/eg/

Tuesday, I woke up and MAN WAS I SORE.  I thought, with the running, I was working all of my muscles.  Goes to show that my body really does adjust to what I put it through.  Running just isn't pushing me as hard anymore.  100 squats, though, I felt.

This really inspired me to vary my workouts. I had sort of forgotten what "sore" felt like.  After running the 13 last weekend, I was sore for an hour or so after the run, but then my muscles relaxed and I drank water.  I was as good as new by afternoon (good enough to go to the Shirlington Oktoberfest- a great but crowded time!).

Tuesday of this week, I was too sore to do much of anything, but yesterday I made sure to get out to go on a run.  The first two miles, my muscles yelled at me each time I took a step.  The inside of my thighs, shoulders, chest, and arms ached with all their might.  Then, after two miles, I started to loosen up and ended strong.  This is the opposite of how I usually run- I am a quick starter who slows and then plateaus at about 9:20,  a comfortable pace for me.



It felt good to push myself a bit quicker!

Today I hit the gym again- I did the seated row machine, a back workout I found on pinterest (http://www.skinnymom.com/2013/06/09/get-your-sexy-back-with-a-sexy-back/#_pg_pin=580623), simple lifting, and an oblique workout.  It is already a can't-reach-your-hair-to-shampoo-post-workout soreness. 

government can't slow me down

The Wilson Bridge Half Marathon was postponed until November 10.  I have to admit, I was pretty dismayed that I have to continue to keep to a "running schedule." I just wish I could run when I wanted and mix it in with other work outs.  I suppose, if I continued to be furloughed, I could do a mix.  With work and school, though, I only have enough time for about 2-3 workouts a week. Doesn't leave a lot of wiggle room.

Anywho, in my effort to show the government, I ran a half marathon this weekend anyway.  I plotted out the course on MapMyRun, carbo-loaded the two days before (more on that later), got my water belt all ready and headed out.

I started running down through Old Town Alexandria to get to the Mount Vernon Trail. I love running through Old Town- mostly because my run is always dictated by the green and red lights. When I hit a red light on my way to the waterfront, I turn there.  the run down could span anywhere from1.5 miles to 3.

Then, I headed out across the Wilson Bridge.  The walking paths are just breathtaking, especially in the morning light.  Here's a quick picture I took at mile 5-

Then, once I got over into Maryland, I turned right back around and headed back over the bridge. I went up towards Mount Vernon on the Mount Vernon Trail.  Seriously, this trail has got to be one of the prettiest trails in the nation. One one side of Alexandria, you have gorgeous views of DC and the monuments.  On the other side, you run through marshlands and heavily wooded areas with some great views of the Potomac River.  Although the trail is technically a national park, they apparently can't stop the runners.  Unfortunately, this meant the bathrooms on the trail were closed. That was an unfortunate surprise at mile 6 and 11.

Chip, my fiance, came to cheer me on at mile 9.5 and 12.  He came to pick me up when I finished in Old Town (walking uphill a mile to get back home would have been out of the question). The cold water he brought was a real life saver.  Not to mention the fact that I was seriously considering walking at mile 11 except that i saw him clapping and yelling.  Audience is everything for me :-).

Anywho, the run went pretty well. I am glad I did it because now I have something to work to beat. I wasn't under two hours, like I originally wanted to be.  Hopefully that is incentive enough to keep running for the next month! And, I can now say I ran a half!!




Things I now know that I will fix for next time:
- I am doing yoga the day before
- I am not eating Ruby Tuesday's lobster dip the night before. Or any cheese for that matter.
- I will eat pasta two days before, or the day before at lunch.
- I will have flip flops waiting for me at the end.











Happy running!

Shutdown but we're in it to win

For the past three or so months, my friend Meagan and I have been training for a half marathon- the Woodrow Wilson Bridge Half Marathon.  This half is pretty cool because it starts at George Washington's house (Mount Vernon) and then goes over a bridge into DC, ending at National Harbor in Maryland. It was ranked as one of the 27 best half marathons in the country by Runner's World.

This is the view from the porch of GW's house, Mount Vernon.  Not a bad starting line, right?

Between the very hot days of DC's summer and working while going to law school, training has been a real challenge for us.  Meagan has been making it out about 3-4 times a week and I average about 2-3 (one short and one long run).  I realize this isn't "Hal Higdon perfect," but we ran enough so that we both feel mildly confident we'll cross the finish lines and not hurt ourselves.

When the government shut down, my first thought was a mix of, "no work! hooray!," and "I'll have time to do the last little raining runs before the race!"  I was almost dismayed that I couldn't take this week to push out a few longer runs, but the race is Sunday, and I don't want to overexert.

Then, yesterday afternoon, I saw a Facebook message from the race coordinators.  They were letting the runners know that they were trying to figure things out, but if the government doesn't open, it doesn't look good. It hit me; George Washington's house is, of course, a national landmark, and therefore is paid for by the federal government. The race people also let their Facebook audience that the expo would still go on, regardless of if the race was postponed (sounds like a case of the non-refundable deposit to me). 

Needless to say, Meagan and I went into panic mode.  We have been training for what feel like an eternity.  We've been slowly working our way up to faster miles, longer distances, and less blisters. 

Meagan and I decided last night that we were running a half marathon distance regardless of if other racers were doing it with us.  We have trained our bodies to accomplish this feat, and nothing is going to stop us from being able to check this off of our bucket list.  We'll have all the gels, etc. from the race expo so we'll be prepared to run the distance.

Hopefully the race is still on, but if it isn't, we'll be ok - if we're running it alone, there is a much higher probability we'll place!

Clarendon Day 10k 2013 Race Recap

 I figure there is no better way to start off my running blog than with a race recap.

This is the second time I've run the Clarendon Day 10k race.  It is a pacers event that is marketed as the "fastest downhill in Metro DC."  The race begins in Arlington atop the Rosslyn hill and has a nice 2 mile downhill to start. 

The first two miles, obviously, felt pretty good.  I was going at about an 8:10 pace, which I knew was too quick for me to sustain.  The race was not that large this year, with about 1600 participants.  That meant only a bit of weaving on the two lanes they had blocked off.

For anyone that is looking at doing this race, they should be aware that the majority of the race (miles 2-6) are on a highway with very little shade.  It was only about 70 out on Saturday, but WOW was it warm. I remembered this from last year, but this year I didn't let it stop me.  It helped that they'd added more water stations (4) to the course.

I was really happy with my race time: 55:56  (pace 9 min flat).  My nike plus had me coming in at 54:46 for the 10k, but I blame its higher distance/faster pace on my darting around people for the first three miles until I settled in with my group.  The race ends on a slight hill, but it is the only part of the race with spectators, so it gives a little umph to your finish!

The race comes with a free drink ticket to three bars- the best way to end any race!























I was almost two minutes faster than the average race time and over four minute faster than the average female racer.  This is the first time I've ever run a race and been in the top half!  Last year when I ran this, my average was over a minute slower, a 10:14 pace, and I was fairly certain I was going to faint when I finished.  Goes to show what a year of moderate running can do!

Hopefully this bodes well for my first half marathon, coming up this Sunday!