Lessons I Learned from Yesterday's Tempo Run

Yesterday I ran my first official training run since I officially wrote out my Half Marathon training plan on Wednesday night. Instead of re-hashing every detail for you, I'm going to share six lessons that I learned from the run.


Maintaining a steady pace makes all the difference.
Normally when I do speedwork that requires me to alter my pace multiple times during a run, I lack consistency in maintaining speed. I typically start mile 3, the fastest mile, of my tempo runs with an all-out sprint. Then I realize that I can't maintain that speed for a mile and I slow down. My average pace slowly rises and sometimes, if I'm doing it really wrong, I'll need to speed up at the end to guarantee that I finish the mile in under 8 minutes. I'm pretty sure that defeats the point of the run. Last night, I paid close attention to my watch during mile 3 and I paid even closer attention to the way my legs felt and the speed at which they were moving. I made a point to run as consistently as possible and I'm proud to report that I maintained a 7:40-7:50 pace for the entire third mile. It made the mile easier but I also think that it was better for me as a runner.

The warm-up mile is all mental.
I cannot let myself run a true warm-up mile at the beginning of a tempo run because I have this fear that starting out slow will make me slower throughout. If I run the first mile in about 9 minutes, then it will be much easier to run the second mile in 8:30 because I won't have to increase my speed by too much. However, if I run the first mile in 10 minutes, I will have to increase my speed a lot more to achieve 8:30 in the next. But I realize that I am exerting more to run that first mile in 9 than I would in 10 so it may be hurting my performance overall.

I care what other people think.
Ok so this is really dumb. But it's true. When I've just had an awesome run and I'm completing my last mile at a cool-down pace, up a hill, I hate to let people pass me. I want them to know that I'm not actually this slow. Running should be a personal thing, and it normally is, but that competitive spirit of mine just can't stand to be passed by people that I know I'm faster than, especially after I've spent a few miles running so fast.

My non-runner boyfriend actually gets what a tempo run is.
When I get home before Josh and am heading back out for a run, I text Josh to give him a heads up. Yesterday I sent "running 5 tempo". When I got home and he said, "how was it", I showed him my watch with my distance, time and average pace like I always do, he said "that means nothing to me". Normally, he knows whether to be impressed or to comfort me for my slowness or frustration so I thought he'd see the 8:38 average pace and think I did well. But, apparently, he is in-tune enough to know that overall pace doesn't matter for a tempo run. He wanted to know the details of each mile and, when I told him, he was proud.

Sometimes staring at a screen will make you more tired than running will.
All day I was exhausted and felt like falling asleep on my desk. I couldn't figure out how I was going to achieve a sub-8 mile after work. But as soon as I hit the pavement, I felt great and didn't feel sleepy once. Running is definitely better for the body, and the soul, than staring at a computer screen for eight hours.

Slow running streaks can be overcome.
I have been a little down about my running ability recently. I felt slow on NYE, I had terrible cramps last weekend, and I ran too slowly twice this week. My confidence wasn't the greatest going into yesterday's run. But then I rocked it. Nine miles on Saturday still makes me a little nervous but I feel a lot better about it than I did before yesterday, when I proved to myself that I can still be fast.

I'm curious: Do you care what other people think of your pace? Do you struggle with anything during a tempo run? Have any fun weekend plans??

RNR USA Half Marathon Training Plan

I have been training for the RNR USA Half Marathon for the past week or so but had not yet officially written out a training plan. Last night, I finally got it out of my head and onto paper.

There are a few important things about this training cycle that I have to remember:

The long runs are the ones to stick to.
In training for Baltimore, the only thing on my schedule that I stayed 100% committed to were the long training runs. I still ran and cross-trained on the days between but I was flexible depending on weeknight plans, tiredness, and whatever else might have encouraged me to shorten a run or push it back a day. Building up my mileage each weekend is what really prepared me to go out and dominate 13.1 long miles.

Start speed training from the beginning.
Last time around, I didn't decide on a goal time until a month out from the race, at which time I began to experiment with speedwork. As I've said before, my goal is just to PR which, barring any illness or injury, I am totally confident I can do. But, on race day, I know I'll want to go out as fast as I can. So the tempo runs on my plan are also important to stick to. If they don't always happen on Tempo Tuesday, that is ok.

Cycling is a very, very important part of this training plan.
Not because it will make me a better runner, which I actually believe that it will, but because it will prepare me for April and May, when I amp up my training for a 3,000 mile ride. I believe in the importance of low-impact cross training (XT) so I have thrown at least two bike rides in there a week. Soon, I will have the ability to ride indoors so that will make life easy during these cold, dark months.

Half Marathon training will not be my #1.
My #1 will be planning a two-month bike trip across the country. If it's too hard to do both and I have to slack on one, I'm sorry to say it but I'll have to slack on running. Because that ride must be planned well so it can be executed well. There is no doubt in my mind that I can do both. There should be no slacking.

Have fun!
This one speaks for itself.

How to Sweat in Style: Yoga for the Beginner

1.American Apparel Unisex Tee, 2. Reversible Knee-tights from Target, 3. Gaiam Yoga Mat from Target, 4. CamelBak Bottle, 5. Essie Nail Polish

I know very little about yoga except that it makes me feel good and a little awkward. I have managed to shamelessly survive three classes on this minimal knowledge and I'm signed up for my fourth tonight.

I'll be with the most experienced yogi I know and, while she'll likely be decked out in lulu lemon gear from head to mat, I've learned that a beginner like me can get away with a very few, inexpensive essentials.

So I present you with my guide to Sweating in Style, yoga for the beginner. The nail polish is optional but it will make you feel pretty when you reveal your pale toes in public for the first time this winter.

Namaste. (Or something...)

Day-Dreaming: One Year Ago Today

Blast from the Past

Let's pretend it's January 10, 2011, shall we?

It was a cold morning when I woke up in Aspen, Colorado. It was day 3 of my eight day getaway with my family and Josh. We put our skis on and hit the slopes in the morning. It was the coldest day of the week with temperatures well below zero so we took the afternoon off and headed into town. We walked around with Erik, shopped at the Aspen thrift and at the ridiculously expensive ski shops. We ate dinner and watched the first half of the BCS National Championship game at The Red Onion restaurant. Then we headed back to the condo, where I fell asleep by 9pm.

I spent the rest of the week Sweating in Style, retro ski edition, with Nathan. I wore a pair of blue overalls that I got for $6 at a thrift store and a red 80's white stag jacket from etsy. Nathan sported a purple onesy ski suit from a thrift store and a 40 year-old face mask that our grandpa wore skiing in the 70s. We also own skis from 1995. Blast from the past, right here.

Lesson: In pictures on mountains, the shorter person should always stand uphill.

Three days later, I skiied my first double black diamond in the Rocky Mountains and it was scary and hard and so incredibly invigorating. The next day, I convinced Nathan, who hadn't been on skiis since he was about 12, to join me for his first double black diamond anywhere. And he rocked it.

Present Day


I'v been told that right now is a horrible time to be in the Colorado mountains. Vale had to be shut down last week for the first time ever. There is so little snow and it would be a shame to have spent loads of money flying across the country and purchasing lift tickets, only to skid down a mountain in wet, non-powdery slush. We've also been incredibly lucky over here on the east coast with four beautifully sunny and warm weekends in a row. I am truly happy that the year is 2012 and that I have so much to look forward to. But I can't help but be nostalgic this week and wish that I was starting the year off with the same cold and sweaty experience that I started 2011 off with. It was a dream.

It helps that it snowed yesterday. While walking home from work in wet snow, wearing a pea coat is nothing like skiing down a powdery mountain looking like an 80s bombshell/stormtrooper, I decided to make the most of it and got a quick run in.

This being my first full week of work in a month, I expect to do a lot of day-dreaming about what life was like exactly 365 days ago. And about the next magical Colorado getaway I can fit in.


Happy Tuesday and happy day-dreaming!

How I Sweat this Weekend: Eight Miles and Games with Friends

My official training for the National Half Marathon (or RNR USA or whatever they want to call it), the plan for which exists only in my head at the moment, began on Saturday with an eight mile run. I slept until after 9 and took my sweet time eating breakfast and lounging before finally walking out the door at 11. I was wearing this.

Awkwaaaard

I got outside and turned around immediately to change. You might think that on the 7th day of January, I would have been too cold in long sleeves and shorts but you'd be wrong. In fact, I was too warm. It was almost 65 degrees so I threw this on instead.

Even more awkward.

Then I left for good and set out on what would turn out to be a pretty annoying and crappy run. I won't get into all of the details but it went down pretty much like this:

1. Two speedy miles and it's all gravy.
2. Run up mass ave and it gets tough. 
3. Run downhill for half a mile and then uphill for another half. 
4. At mile 5 I get a massive stomach cramp that lasts, and slows me down for the last 3 miles.

I was not happy with this run but it's one that I can move on from. I am going to pretend it's not a sign for the upcoming training cycle. My splits weren't so bad even though I spent a lot of time running a 10+ minute mile during the cramping.

I got home and my sights were set exclusively on the chocolate milk, banana, and water I was consuming. I had dreams of ordering a pizza and passing out on the couch for hours. But I got a text from Ingrid that she and Erik (her brother, visiting) were organizing a 2pm frisbee game on the mall. Josh and I agreed to go. He would play and I would sit on the sidelines reading, cheering sleeping, and eating. 

My delicious lunch from Vace's

I packed my old running shoes in my backpack but told Josh to keep that a secret. I wanted them in case I decided to join in but I didn't want any peer pressure to run even an inch if I didn't feel like it. We picked up lunch and headed south, I on my bike and Josh on bikeshare (he popped a tube on his own last week).

Of course the first thing Erik, who I haven't seen in a month, says to me is Carrie! You're playing right? Yeah, we'll see... I sat eating my sandwich while the game started.

Pretty immediately, I had the urge to join in. So I did. We scored one point and then Rich destroyed the brand new, $20 frisbee with is mad defensive skills and the game was over.

About 5 more friends showed up and we informed them that there'd be no frisbee. We played soccer instead. It was intense and fun. Josh got taken out and kicked in his man parts and I ran as minimally as possible. It was a good time and, as always, I got all cheesy about the greatness of being able to spontaneously travel just a few miles to play under the great Washington Monument with my friends.

I feel like you can practically see the sweat crusted on my face. Yum.
Photo by Josh Bassett Photography

I did some other things Saturday like babysit and go out too late. But I didn't sweat again until our Sunday morning frisbee game. Having gone to sleep at 3 the night before, I didn't show up until almost noon and was surprised to see a huge match of 6 v 7. My legs were weirdly sore from the Saturday but I got some good sprinting in and contributed to two glorious victories.

Our frisbee field- behind the roads, through the trees.
And over the river and through the woods.

Having set the tone for a victorious Sunday, Josh and I headed to my parent's house to watch the Broncos play in their first playoff game since 2005. I have literally never truly cared about the NFL until this year, when Tim Tebow became the starting quarterback for Denver. Joyce was at the game, sitting in row 12 on the 40 yard line. We like to say that Timmy follows her wherever she goes. He was the quarterback on her high school football team and, a semester after she left for Gainesville, he followed her to be a star at the University of Florida. Then she moved to Boulder, CO and he flew his butt out to Denver to play for the Broncos. He obviously wants to be her friend for life. But yesterday, she followed him to the stadium and brought them great luck. The broncos won with an 80 yard first play in overtime. It was beautiful. I was happy to sit on a couch with my wine and watch them sweat. I had done enough of that myself in the past 36 hours.

And now, it's off to work. I promise you all that I'll have my half marathon training schedule written out and posted early this week. There will be a lot of bike riding in this training cycle. Not that I think any of you care that much- it's more of a promise to myself.

But, before I go, let me say Happy Birthday to one of my other best friends Nicole, who turned 25 yesterday!

I hope you all had great weekends! Did you run any crappy runs? Did you play or watch any exciting sports matches?

Winter Running beats 102 Degree Running

One afternoon over the summer, I was walking home from work and I posted this photo to facebook with the caption, "Perfect weather for a run!!!"

I was being sarcastic, obviously. 102 degree heat is hardly the perfect running weather. But, nevertheless, I got home, laced up my shoes and ran to Ingrid's apartment with a big fat water bottle in tow. I went inside her apt to refill the bottle and she ran back to my place with me. In 4.4 miles of running that evening, I drank nearly 40 oz of water, that I probably sweat right back out within seconds. Then I rode my bike, with Joshua, to meet friends on the mall and got my sweat glands working some more.

Even though I remember that day and that run pretty vividly, it is hard for me to really remember what it actually felt like running in 102 degree weather. I always do this, when I or anyone is complaining about the heat or the cold I try to look on the other side and realize that the grass isn't, actually, greener. But I can't feel what it felt like on my skin or in my bones. Like the idea of drinking a smoothie post-run makes me want to cry now.

Give me hot chocolate (and water) or nothing!

All I remember about temperatures on "the other side" is that they felt miserable, even if I can't feel them now. When I got home from work on Tuesday, it was something like 25 degrees with a much colder wind chill, and I thought that nothing could be more miserable than that. I barely thought twice about skipping my run. Then yesterday morning, I made a promise on my blog to run last night. But then it was 18 degrees out and I began to doubt myself.

I wore my hideous eskimo coat to work. Yes, I know it's overkill, and I got some funny looks from brave people in little fleeces and peacoats but I'm a wimp. Seriously, I can't believe I'm sharing this with you.

I worked late and didn't head home until almost 6pm. I called Josh as I left and he was already at home. I knew that was the last straw. How could I arrive home, basically wrapped in a sleeping bag, see Josh all cozy in our warm apartment and head back out into the misery? The question should actually be, how could I not? I am lame. I am a wimp. I am embarassed.

I decided that the only way I could make up for my lameness was to get up this morning and run. I did only 3.6 miles because I set my alarm for 6:15 and then kept snoozing until it seemed moderately light enough to ease my fear of early morning darkness (they're the most dangerous of times, I hear).

I made a big fuss and wore three layers on my top half and, within minutes, I was all toasty and covered in sweat. I thought about the many disgustingly hot days this summer when I wasn't afraid to run and I felt rejuvenated. Granted, it was a whopping 34 degrees this morning, not 18, but what's the difference in 16 measley degrees, really?

Ok, there is a lot of difference between 34 and 18 but I can always throw more clothes on. I can always run faster to keep myself warm. And I can always come home and drink a fat mug of hot cocoa.

I'm no doctor or scientist but I'm pretty sure, based on my common knowledge, that running when it is 102 degrees is much more dangerous than running when it is 18, or even 0 degrees. But I did it anyway then, so I should be able to do it now. I am going to go out on a limb and say the grass is greener on this side of the seasons. Well, it is greenest in the fall and spring but we're talking about extremes here. And we're not talking about actual grass, because we all know that it's brown in winter.


Would you rather run in 102 degrees or 18 degrees? If you're a doctor or a scientist, please confirm or deny my theory about the dangers of running in such temperatures. Thanks!

Ringing in 2012!

Is Wednesday morning too late to post a weekend recap? What if Tuesday was really like Monday? No, you want to hear all the details of my four-day weekend? Good, because I want to tell you.

New Year's Eve Eve Eve


I woke up on Thursday morning and told Josh Happy New Year's Eve Eve Eve. Actually, no, that was Christmas Eve Eve Eve. But whatever.

My weekend started on Thursday because I saved my floating holiday for the very last day of the year and took Friday off. The celebration began with the second annual Zoo Lights run with Hadley and Nikki.

Last year, Nikki and I tricked Hadley into running through the zoo with us one night in the dark, which she'd sworn she was terrified to do. But, being the most festive, christmas-loving person I know, she was won over pretty instantaneously. The adventure was just as fun this time around.

More than just the trees were lit up. I promise.

New Year's Eve Eve


I met Nikki for a yoga class in Adam's Morgan. This was my third yoga class ever and it was both our first time at Stroga. We were signed up for Power Vinyasa and I had no clue what to expect. I was mostly just excited to get my sweat on and to see the inside of this studio, which I'd heard such great things about. The space definitely lived up to all the hype. It was beautiful and old, kind of like being in a room in Europe. Maybe.

Via

The yoga wasn't so bad either. I was less weirded out by the "ohm" then I normally am. I felt the burn in different body parts several times throughout the class and I'm always a fan of that. I also felt very stretched out and relaxed at the end. But I need to work on the whole breathing thing. And the spirituality thing. The instructor kept telling us to focus our energy on a goal for the afternoon. My only goal was to have a good lunch and hangout sesh with Nikki at Tryst after class.

I must have done a good job focusing my energy on our fun lunch, because we had it. We caught up on a lot of important life matters and we also made fantastical racing plans.

Friday night, Josh and I met my parents at a family friends house for dinner. Their daughter, Marlee, was my best friend growing up. We shared a babysitter and we were basically sisters. She lives in Chicago now and I don't see her nearly enough but it is always so fun when I do. So Friday was pretty great. So great that I was too distracted to photograph every minute of it. Or any minute of it.

Marlee and I circa Christmas 2004

New Year's Eve


Nikki and I met for a run on at 8am in Woodley Park. She is in her second round of marathon training through Fleet Feet and had a 12 mile run on her schedule. But I was in no shape for 12 miles so we decided that I'd join her for about 8. Having had a good share of wine the night before, and having woken up awkwardly in the night, I was feeling a little sluggish and worried about keeping up. But Nikki's asthma was bothering her and she was also tired so we, at least, were in the same boat. We were surprised at how empty the trails were for 8am on a Saturday morning and we talked about how hard this run felt for both of us. Because this wasn't a particularly fun run, I felt bad leaving Nikki to do the last 4.5 miles by herself but I had accepted a frisbee invite for later that morning so I bailed out at mile 7.5.

I came home, drank hot chocolate, felt instantly nauseous, slept for an hour, and then reluctantly rode my bike back to Rock Creek Park for the last frisbee game of 2011. It turned into the last 4 frisbee games of 2011. 

I alternated between being lazy and being intensely competitive. It was December 31 and I was hot in shorts and long sleeves. The sun was shining big and it ended up being a lot of fun.

You can't tell by the look on any of our faces, but we were having fun.

Josh and I spent the rest of the afternoon melting what seemed like gallons of chocolate in our kitchen, still in our sweaty clothes, and then accidentally burning ourselves in it like 20 times. We are obviously top notch chefs.

New Year's Eve Night


The last few hours of 2011 were spent at an intimate little dinner party with three other couples, eating an impressively delicious feast that we all contributed to making.

This holiday had become far too stressful and the last thing that any of us wanted to do was pay a lot of money to go to an "open bar" and get really drunk. This was seriously the most perfect alternative.

We sat around a table talking and drinking for hours, counted down to midnight and shared champagne, and played beer pong.

Our hosts were pretty awesome, too.

Then Josh and I walked the 1.5 miles home at 3 am and it was so not cold that it almost made me sweat.

New Year's Day


This was the first New Years day in probably like eight years that I have not been hungover. I think I deserve a medal for that. Still, I was all about being lazy on January 1. The only thing I left home for all day was my 5k walk with Josh around the city and through the Zoo Lights.

And, hungover or not, my motto on New Years Day apparently remains "GIVE ME NACHOS." Or, "I'll make us nachos for dinner, Josh. They'll be kick ass, as usual."

Last Day Before Work


So Monday I woke up with that bleh kind of feeling you get the day before going back to work after a long time away. Even though I'd only been away four days. But the bleh was pretty much annihilated immediately by my excitement over the Florida bowl game and, very much more so, the fact that I'd see Sam, one of my good friends from college who I hadn't kept in the best touch with and hadn't seen since 2009. She was in DC for New Years so we got to spend the afternoon together and it was glorious.

I look so awkward in this photo.

She lives in LA and is so ridiculously humble about the fact that she works for famous people and hangs out with famous people and is basically famous. Obviously, I'm not humble about it. It was really, really awesome to see her.

But then she left and the weekend was over. Before bed, Josh and I and talked about next summer and how I am so uncontrollably excited about it but that I'm pretty much ignoring the fact that we'll be away from each other for two months. That part will be hard. But good too because our hearts will have plenty of time to grow even fonder. Also, he might get to live in a cleaner apartment because I won't be here to screw around with it.

We also contemplated whether bears will chase humans while they're riding bikes. I sure as hell hope not. Not that I want them creeping up on my while I'm sleeping either. I'd like to avoid bears in all scenarios, if possible. And on that note, I fell asleep and the weekend was over.

I feel like I got enough exercise on Thursday, Friday, and (mainly) Saturday that it makes up for my lack of sweating on Sunday and Monday. But what you don't know is that today is January 4th and I have not run, biked, or sweat yet this year. Because it is so ridiculously cold so last night I just didn't run. Gasp- I hibernated. I'm hoping that if I write it down on my blog, I will be committed and tonight, no matter how many degrees below freezing the air is, I will be forced to lace up my shoes and take my sweat glands for a ride. Stay tuned.


I hope you all had a wonderful time ringing in the new year! Did you do anything special? Do you have a New Year's Eve or New Year's Day tradition? Or a traditional food? Do you know if bears have been known to chase humans on their bikes?? Any insight would be very comforting.