Running Hangover

So you know I ran 9.88 miles at 6pm on Saturday. And you know that I was sleep deprived and poorly fed. Apparently that is a dangerous combination.

Right after the run, I felt good. Josh and I had plans to meet friends for drinks, though, so I didn't take a second to recover. I jumped in the shower, called my friends, changed, and left the apartment. Right as we left, I started to feel nauseous. Really really nauseous. We walked about half a mile, extremely slowly, and then gave in and grabbed a cab. We met up with our friends at Tryst and, for me, "drinks" ended up meaning water and  lots of food. Once I had eaten, my stomach felt a little better but my head felt wack. I was kind of lightheaded, really giddy, and had absolutely no filter. It was weird and kind of fun. We called it an early night and I was asleep by midnight, expecting to wake up refreshed the next day.

But Sunday was worse. Having slept ten hours, I woke up so incredibly tired- physically and mentally. I went to Frisbee and felt terrible. I had a headache, my muscles felt blah, and I had no desire to win or play well. Which is incredibly rare and was pretty embarrassing. I hate to not be good at something and on Sunday, I was not good at frisbee. After my second tackle by a boy, resulting in a worse headache, a shattered spirit, and the leg terror below, I (GASP) decided to sit out. So I chilled and waited for my headache to go away. And, come time to go home, it took a lot more out of me to bike the .7 miles uphill than it normally does.

Monday morning, I was also unusually tired. But I drank tea and made it through the workday. I ran 4.6 miles after work with Ingrid and, believe me, had I not had her pushing me, I would have likely stopped around mile 1.5. My legs were so so so tight and I felt a little weak. But pushing through the initial pain made the rest of the run much easier. And I'm glad I finished it.

I hate the idea that running made me sick. It wasn't even ten miles so it seems a little weird. I played soccer the day after the half and played pretty damn good. So WTF, body?? What are you trying to tell me? Do you need more sleep? Are you sick? Should I feed you better? I know you don't hate running so let's figure this out! You are strong and you never sit out or stop running. So, I will sleep more and I will stretch more. And I will treat you well and will give you at least an hour or more to recover after such a long run. And you will be strong!!


Do you ever struggle after a long run? How long do you normally take to recover?

Trusting Technology (to track my run)

On my schedule for Saturday was a 9 mile run. But also on my schedule were six hours of work at an event in Virginia, speaking in front of a crowd of 100 Girl Scout volunteers, shopping in Georgetown to use a living social deal before it expired at 8 pm, and cooking for a homeless shelter which I do once a month. So it was 6 pm before I got around to starting my run and, having woken up at 5 and eaten poorly throughout the day, I was lethargic and unsure whether I'd survive 9 miles.

I ended up running the route below.

At the pace and distance below.

Or so my iPhone told me... I realized at "mile 2" that something must be wrong with my ap. The lady, who speaks to me every mile telling me my distance, time, and average mileage, said "Two miles completed. Time: 15:48. Average pace: 7:49 per mile." Whaaaaat? 7:49 my ASS. There was no way, in my state of fatigue, that I was running a faster average mileage than I ever have before. So at that moment, I decided that I would not trust this thing. I would run for at least 90 minutes to ensure that I get 9 miles in. I ended up running 96 minutes and 23 seconds and, according to NikePlus, 10.4 miles. When I got home, I looked up the route on MapMyRun which calculated it at 9.88 miles. So I didn't make ten but I far surpassed my planned 9. Which makes me feel good for my ten mile run next Saturday. This was the second longest run I've ever done (the longest being my half marathon) so it is very encouraging.

It got me thinking though about technology and how we depend on it. Have you ever seen that episode of the office where Michael Scott drives his car right into a lake because his GPS tells him to turn right, all the while yelling, "THE MACHINE KNOWS." Well, I've always believed that my machine knows my distance and my pace, and it's disheartening to know it may have been wrong all along.

During the half last year, Nikki's Nike watch did a similar thing. On our (obviously) 13.1 mile run, it mapped us at over 14. It works by syncing with a little chip in her shoe that tracks her distance. But apparently it hadn't been syncing right. So the longest run that I ever did with her, and that I ever did at all, which her watch clocked at 10.2 miles was really probably closer to 9. To learn this after having successfully completed 13.1 was not as upsetting. But it just makes you wonder how much we can really trust this stuff.

Her watch has since been reset to sync more accurately and I guess I just need to do the same with my iPhone. But I don't think the GPS on the phone is designed to be as particular as the ones in a shoe chip. That's why my app cost $1.99 and a watch costs like $100. Someday I really need to invest in one of those.

I also plan to map each of my runs for more accuracy. I realize that is still "trusting technology" but, to be honest, I'm not sure how else to live my life.

Fit Folks: Nikki's 26 on 26

For the first edition of Fit Folks, I will share with you the story of Nikki Pisha, my great friend and running buddy. I first met Nikki in January 2010, when she was training for her second half marathon. She is now training for her first full marathon, which she will run in two months on her 26th birthday. At first, I wrote an epic essay about Nikki's history, interests, and inspiration, but I decided that you can read an essay written by me any time. And her answers to the questions I sent her deserve to be read. So here are her words.

When did you start running? Has running always been such a big part of your lifestyle? If not, when did it become that?

I started running in elementary school when I lived in Anderson, SC. Every year they had a race called the Michelin Midnight Flight. I wanted to run it because it ended at the Civic Center where my dad worked and because the race start time was way past my bedtime!  I ran the kids 1 mile fun run, and I was hooked.  I am still mad at myself for getting rid of the neon running shorts that they gave out each year (orange, green, yellow) in women’s small, so I could have rocked those suckers today! After running the first fun run I joined a running club.  I kind of stopped running in middle school, but picked it up again in high school with cheerleading (we had to run 2 miles every practice) and track team. 

  

How many organized runs have you done?

Races - Oh gosh, hmmm that’s a really good question!  I don’t think I can remember them all!  I know that I’ve run 3 half marathons. I would say a couple 10 milers, maybe 6 or so 10k’s and probably 10 5ks.  That’s a total guess though! 

Three 13.1 Medals

Do you get nervous before races?

I don’t get nervous about a race until I’m standing at the starting line.  I think it’s because I am ready to go once I get there, and I don’t want to stand around getting cold! 

Trying to keep warm before her first half!

Do you like to do other kinds of exercise or do you stick to running?

I stick to running. I also love kayaking (on calm waters), but do not own a kayak, so it makes it a little hard to really get into it. 

Kayaking on the potomac!

Are there any types of workouts/sports/exercise that you'd like to try or get involved with but don't currently?

YOGA!  I own a mat and have a couple groupons/living socials to some studios. I just need to go!  I am convinced that if I can finally find a good teacher, that I will really like it.  Over the years, I’ve only taken about 6-10 different classes at probably 3 studios, and I wasn’t able to get into it. Yoga gods, please take me in!! 

*Nikki and I have living social deals to stroga, so you'll be hearing more about her (and my) yoga adventures.

What are your favorite meals to eat while training? Before and after a run?

On nights before long runs, I really like spaghetti and turkey meatballs, but recently I’ve been eating Tryst sandwiches! Before races, I’ll eat a caramel chocolate brownie luna bar (the best!). After long runs or races, I’ll eat a bagel and drink a smoothie (the Naked smoothies rock!). 

Photo Source

Photo Source

Do you have a hard time fitting a run into your day? If so, how do you make sure it happens?

Sometimes it’s hard to fit in a run, but I usually know if I’m going to have something to do in the evening after work, so I will just get up early and get my run in.  I’ve made it a part of my schedule, so I’m used to early runs if I won’t have the time later. 

Proof that Nikki is good at planning ahead.

Is there any particular running gear you can't live without that you'd recommend to others?

I love love love my North Face running jacket.  It was a Christmas present from my parents, and I couldn’t have gotten through last winter without it! It’s hot pink, light weight, and has reflectors on it for those winter evening runs. I can’t wait to pull it out when it gets cold again! 

She makes me look grungy when we run together in winter!

Why is running important to you? 

Running is important to me for so many reasons. It gives me something to work towards, it keeps me healthy and in good shape, and it is something that I do for me. It’s actually really relaxing.  My absolute favorite time to run is around 6/6:30 in the morning when the sun is coming up and you can run through the tree covered sidewalks in Dupont and just listen to the birds. It takes you out of the city, and is a great way to wake up!  

On a 6AM run through Dupont to the white house.

What is the biggest challenge you face with running? Mental, physical, or otherwise?

One physical challenge that I face is that I have sports induced asthma. I take an inhaler on long runs, but I hate the shaky feeling that it gives me, so half the time, I don’t take it. Mentally, I am always trying to push myself father in my runs, which sometimes isn’t the best idea for my health.  I have had to learn to pull back when something hurts or is swollen and how to listen to my body telling me to stop. I’m still learning how to do this, and trying to get better at it. 

Are there any large obstacles you've had to overcome?

Luckily, I have not had any big set-back injuries to deal with (Knock on wood! I’m still weeks away from my marathon!). As for other obstacles, I would say weather and time changes are the worst! I love DC, and I feel safe in the city, but something about those dark 5:30 am runs before work creeps me out a little and is enough to drive me inside to the, oh gosh, I have to say it, treadmill. 

How are you training for the marathon?

I joined the Fleet Feet Marathon Training program.  It’s 18 weeks long and completely worth the money spent!

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How much harder is it training for a marathon than it was for a half?

I think training for a marathon is different, not necessarily harder. It is harder because of the distance yes, but a half marathon is also a lot of miles.  It’s different because I am finding out how mental running really is.  My brain is the part that gets scared of the mileage.  But, I keep telling myself that if you can do 13, you can do 26. It’s also more about training with your entire body instead of just getting in the miles.  You’ve got to be strong all over (I’m working on this part), and then the mileage comes easier. 

Who or what inspires you to keep going when you're struggling?

For me, running is a competition with myself.  I don’t go out expecting to win races because I’m not a crazy fast runner, but if I beat my best time, or my projected time, then I’m satisfied.  So my inner competition with myself makes me push through.  Also, I have a great boyfriend who always tells me how proud of me that is, so that doesn’t hurt either!

Nikki and Eric supporting and celebrating each other.

Do you prefer to run in groups or alone?

I used to prefer running alone.  I’m an only child, so it was a great time to get some “me time” in.  Recently, especially during training times, I have really enjoyed running with people.  I love getting to catch up with Carrie on our runs, and my training group really helps me keep going on long runs. It’s nice to have company and a really good conversation! 

Nikki running with Carrie in her third half.

Nikki running with Eric in her second half.

What are the most interesting things you've learned in training for the marathon?

It’s not all about the running.  Cross training and strength training is really important too.  When you run, you use your entire body, so it makes sense that a strong all over body will get your further in your runs. 

Do you carry anything with you while you run?

The idea of carrying anything with me would have made me cringe a couple months ago, BUT I’ve had to change my tune.  My running coach for my training group requires that we carry a water bottle on all runs over 3 miles.  Seriously?! I was not happy about this at all.  However, I’ve gotten used to it, and it has really helped me to hydrate.  He also suggests (requires) that we bring an ID, smarttrip, debit card, health insurance card, and cash along with us in the pouch on our water bottles. It’s good to be prepared on long runs, and the cash has allowed for me to make a habit of stopping by the farmers market on the way home from Saturday morning runs.  

Do you have any fears or nerves about the marathon?

I am mostly worried that I won’t be able to complete my goal which is not walking.  I want to run the entire thing without walking otherwise I know I won’t let it count as actually running a marathon.  I know that sounds crazy, but this is the absurd mental competition I have with myself that I mentioned before! 

Does this girl look like she'll need to walk? I think not.

Would you recommend what you're doing to anyone else? 

I would totally recommend my training group.  It’s so great!  The fact that I got a schedule weeks ago that mapped out the next 18 weeks of my life training wise was fantastic!  All I have to do is follow the schedule and show up to training runs, and I am set!  Fleet Feet has programs from 5k up to marathon so you don’t just have to run a marathon to do a training program. 

What advice would you give someone looking to run a marathon?

Run more than one half marathon before signing up for the marathon, feel good about it, and get hungry for a longer race.  I decided to really do the marathon thing after my third half marathon.  I felt good after that race, and I knew that I could do more.  

In March 2010, my friends Hadley, Sarah, and I went to cheer Nikki (and Eric) on in Columbia Heights as she ran her second half marathon. At that time, I never in a million years thought I'd be running the same distance with her a year later. This girl, without even meaning to, completely inspired me to become a runner. By simply asking me to run with her and Hadley one day, and then encouraging me to register for the half, she changed my life a little bit. And it is cheesy but I am truly grateful. (And grateful to Hadley too). I continue to look to Nikki for advice and help with running and I admire her drive and dedication. She is not only a great runner but an awesome friend that I am lucky to have. Though I obviously wasn't ready to join her in running a marathon this fall, I can't wait to celebrate with her at the finish line and to party the day away for her birthday and for her huge accomplishment. No matter what happens, walking or no walking, it will be an accomplishment- it already is. I will be sure to update you on the outcome of her race.

I hope that Nikki's story will be motivating to you. And I hope that you're lucky enough to have a friend like her. Someone who accidentally inspired you to start something new, to do something scary. Because she can do it and so can you!

Happy Birthday Bikeshare!

Did you know that Capital Bikeshare's first birthday is coming up on September 20, 2011?? Last week, @bikeshare tweeted that there have been 814,155 rides to date and wonder whether they can make it to one million by September 20. I'd like to help them achieve this goal so I'll be riding at least 4 or 5 bikes a week until then. Join me if you can!

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They are having a party, on Thursday night, the 22nd to celebrate their birthday, as well as car free day. Let's all go car free, jump on a bike, and head to yards park for the celebration!

Fueling: Spaghetti Squash Lasagna

On Saturday night, I had friends over for dinner and a movie. We cooked, drank wine, cried, and laughed together. And we feasted. We started with a "sailboat" appetizer made by Ingrid and a salad made by Toni and finished with oatmeal cookie ice cream sandwiches made by me. But the real fuel was the main course, Kathy's famous Spaghetti Squash Lasagna. If you've never cooked with Spaghetti Squash, I highly recommend it. It is a delicious, healthy substitute for pasta and, with the veggies and the ground turkey, was the perfect fuel for my 8 mile run on Sunday morning.

Ingrid's sailboat appetizer with goat cheese, peppers, and tomatoes

Preparing the ingredients

Wine, of course

It was pretty easy to make, though it should be noted that I contributed more by cutting veggies and pouring wine then by helping with the main dish. But it was still a team effort. We made it with one spaghetti squash, ground turkey, mushrooms, a red pepper, onion, garlic, black olives, pasta sauce, mozzarella cheese, and Italian parsley. We cooked all ingredients, layered them in a baking dish topped with the cheese and parsley, and then baked it for about 35 minutes. Et Voila:

The Feast.

Lasagna! NOM NOM

Ruffage. Always.

I am a big proponent of eating healthy, complex carbohydrates the night before a heavy workout. But this spaghetti squash was a very healthy substitute that provided good fuel. I think it would also be a good recovery meal, and the leftovers were great for lunch at work this week.

Cross Country Planning: (With Adventure Cycling)

Have you ever heard of the Adventure Cycling Association? It was founded in the seventies and offers many programs and organized rides for cyclists. They have developed a national network of touring routes, including at least four that run all the way across America. Their mission is to inspire people of all ages to travel by bicycle. [They] help cyclists explore the landscapes and history of America for fitness, fun, and self-discovery. As such, they are an obvious resource in my planning of a cross-country bicycle trip. They have all kinds of resources, from training guides to cycling gear reviews. They also have a "companions wanted" network, through which cyclists can find companions who are interested in joining them on their journeys. There are posts about biking in Kenya, across America, through Asia, on the back roads of France, and around the world. That could be a useful resource for my journey, but I'd rather ride with these people if they'll join me.

In any case, I will continue to explore Adventure Cycling and I will very definitely be using their maps to develop a route.

Via

There are plenty of options in this great land. But fitting Ragbrai in there certainly limits them. Where would you ride? Northern route or Southern route? Pacific Coast or Underground Railroad trail? Or would you rather drive the support wagon, stopping to take pictures and scout out the best food stops to refuel at?

How to Train for a Half Marathon

Now, I don’t claim to be the expert on this. I have run one half marathon, which I didn’t train well for. But I am committed to training well for my second, which I will run exactly two months from today. So I am testing this out, but I am optimistic about it. Here is my plan:

• Run one long run on the weekends. Begin with 8 miles about 2 months out from the race and increase by 1 mile each week. Plan to run 13 miles four weeks before the race and then scale down by a few miles on the following three Saturdays.
• Do a light run or fun workout on the other weekend day. In my case, this often consists of a frisbee or soccer game. (Always fun, not necessarily light, workout)
• During the week alternate between running and strength training.
• On the weekday runs, go a shorter distance (3-5 miles) and push yourself to go faster than normal. If it feels good, you can also do a tempo run- alternating between sprinting, jogging, and walking.
• Use any strength or cross training workouts that you find successful. For my training, I am using the Nike Training Club workout app advanced 30-45 minute workouts and they are challenging and effective.
• On Friday, or the day before your long run for the week, take the day off. 
• All the while, eat plenty of good calories and stay well-hydrated.
• Good luck!

I have taken pictures of my calendar for the next three months so you can see more specifically what I plan on doing.

I realize it will be challenging to follow this to a T, so I give myself some leeway with switching up days, etc. Today, for example, I ran my long 8 mile run (and then played frisbee afterwards- not so smart) instead of doing the run yesterday. I did a shorter run with a friend yesterday instead. Having it all down on paper, though, gives you a schedule to follow and to keep you going. Once it's on your calendar, you are pretty committed.

You may notice the frequent "Nike [insert weird name here]". Those are the workouts on my app. If you have a smartphone, I highly recommend these. But if you have a gym, maybe you'd prefer to replace them with a workout on the eliptical or with freeweights. Or maybe you'd rather go for a power bike ride and do crunches afterward instead. Believe me, there are sure to be days where a bike ride workout might have to replace one of my training runs or workouts.

I hope this is even remotely helpful. It is still a work in progress but it is feeling good so far. And I already feel more prepared for a half marathon than I did for my first in March. Check back on Friday for the first edition of Fit Folks, in which Nikki P. will share with you her experience of training for her first marathon. Her routine is sure to be more credible than mine!