3 weeks to Paris!

I just came back from my last long run... 22 miles!  Must have been because I forgot to turn on my alarm clock this morning and got a little bit of a late start that I was inspired to run fast...  

Today I ran about 5 minutes faster than my 22-miler two weeks ago. 

 As usual, I finished at a much faster pace than I started... but I'm making progress in narrowing the gap and running more "steady."  My first 6 miles was at an 8:56 pace, and the last 5 at 8:24 (0r 8:30 pace for the last 10 miles).  Basically, that is only ~32 seconds in variation of my pace.  

When I got back from my run, I had all these great ideas to apply some CFA quantitative methods concepts to training:  My average pace was 8:41, or about 26 seconds/mile slower than my goal marathon race-pace (around 8:15/mile).  

Next, I thought, how about calculating the standard deviation of pace (between each loop and the total average pace)?  I was halfway through calculating the sum of squared deviations from the mean, when I got distracted by major "salt face" in my eyes and stopped to go take a shower.  

"Salt face", by the way, is the remaining white salt crystals that linger on your skin after the sweat dries a little.  I tend to get major accumulation on my cheeks (under my sunglasses), and on my shoulders.  But then again, salt on your shoulders isn't really called "salt face," but who is getting technical?

More to come later... but what a run today.  :)

Runner's High

Not every run is a great run, and the elusive "runner's high" is not exactly a myth, but more an exception than the norm.

Today's run was both.  I ran 22 miles and felt great.  As usual, my strategy is to start out easier and really push it towards the end.  But unlike previous runs where my pace-per-mile for the first 6 miles was about 50 seconds slower than the last 5, today I narrowed the gap so that the overall pace variation was only about 20 seconds.  And, today's run was at the same pace as my last 20, and about 17 minutes faster than the 22 miler I did at this point in my training for Chicago.  This all bodes well.

Towards the end, I was tired and with about 1/2 mile to go, I remember 2 pretty cute guys passing me (fyi, this was during Springstein's "Born to Run").  I let them go, but as soon as Van Halen's "Right Now" started playing, I said, "F**k it, let's kick."

"To kick" means to push yourself extra hard at the finish.  So I went.  Past the 2 guys, and past a number of people.  A few times I thought I was going to nearly vomit, and during one of the great guitar rifts in that song, I swear I saw stars.

I kicked through the "finish line" (aka the light at the cross-walk) and sort of grabbed onto the fence to slow my momentum and turn around.  The two guys were there, running pretty close to the inside.  It seemed like I was in their way, but the guy on the outside reaches across his buddy holding up his hand to give me a high-five.  "Great job!" I got 2 high-fives from 2 strangers, which is a first during a training run.  (Races are different).  Despite my endorphin-juiced state after 22 miles, I managed back an enthusiastic "Thank you!"  After all, it was a pretty darn strong kick, and it was like all 3 of us knew I'd just had a great run.

22 miles in Central Park this morning to ponder the meaning of life

I get to spend a lot of time in Central Park.  Good thing I like the park so much

8 weeks until Paris Marathon!

I did my second 20-mile run this morning.  I can't say it was easy or didn't hurt.  The emphasis for my long runs has basically been to finish stronger and faster than I started, and I've consistently been running negative splits (meaning that if I ran 4 loops, each one was faster than the previous.)  

The benefit to doing this is that it teaches me to run strong when I am tired.  Today I tried to imagine what it will feel like in the race, where I will most certainly be tired and hurting much worse.  I imagined what it feels like to run totally fresh, and thought about "fresh" posture and stride, and tried to make my body move the way it moves in the first few miles when I step outside my door.  I also reminded myself to acknowledge the pain, but keep on running, because it is supposed to hurt- that means I'm doing it right!  Also, it doesn't hurt any worse to run faster (or at least to maintain my pace) when I'm tired as to slow my pace into a shuffle, but I'll finish the run sooner.  

Pacing is definitely an art form.  One of the reasons I am able to finish so strong is that I probably start out a little too relaxed.  In the marathon, my biggest challenge will be finding the right pace.  Though they place you automatically with a pace group, they are only in 15 minute increments, so I am with the 3:30 group, which is faster than I want to start the race. However, I have the benefit of my Philly 1/2 marathon experience where I was forced to rely on my own internal pace and ended up with the best race of my life.  During Paris, I'll be able to "check in" every 5K to the time clock.  There will be no way for me to gage my miles, but I know that my 5K splits should be right around 25 minutes each. 

The run today was inspiring for another reason too... the gorgeous weather.  I left my jacket, gloves, headband, and tights at home and ran with my sleeves pushed up my arms, wishing I'd worn shorts and a t-shirt, not capris.  I saw more people running in Central Park yesterday and today than I see in 2 weeks of cold weather.  It is hard not to lift your knees a little higher and drop your shoulders a little lower when you run past collegiate cross country runners (as in, cross paths with, or are passed by, but never pass), who glide by in an effortless pack of perfect running form.  I saw dads huffing behind baby joggers, and men double-take when a very fit new mother pushed a double-jogger past them up a hill as if it weighed nothing.  A few brave runners who attempted the dirt paths were easily identifiable by marked legs completely tattooed with splashed mud. 

Never judge your fitness when you're running up a big hill

A few years ago I was about 2 miles into a 10 mile run in Central Park.  All of a sudden, I was overwhelmed by a feeling that I must be in horrible shape, this was too hard, maybe I should turn around and go home to try again tomorrow.  Up until this point, I thought I felt OK, but in an instant, I determined that I must be an awful runner and should probably give up the sport entirely.

Then, I happened to look up from sucking wind and feeling like a terrible runner and realized that I was running uphill.  Granted, Central Park is not exactly Colorado, but the North end of the park definitely has some inclines you can't ignore.  

The great epiphany was realizing that running felt really hard because I was running uphill.  And uphill is supposed to feel more difficult than the flats or downhills.  It takes significantly more energy and noticeably more effort.  This is according to my high school physics teacher, as well as all of the wisdom/intuition I've accumulated in my life up until this point.

Never ever judge yourself as a runner when you're running uphill.  Never ask yourself how you are feeling or in any way assess your performance.  When running up a hill, never be critical of your ability (or irrationally conclude you have none).

A hill will distort your perception.  But the reason it feels harder is because running uphill IS harder.  So wait until the top of the hill, when the terrain folds over until a nice downhill stretch, and keep going while you shake out your arms and catch your breath.  Then you can start thinking about your running.  

Obviously, this applies to much more than running, but the principal still holds:  Never judge anything based on a distorted up-hill assessment.

On a final note, I had a great high school assistant cross-country coach who has forever shaped my life with his little tidbits of simple wisdom.  For example,"if you want to win the race, all you have to do is just run faster than everybody else."  

We trained in the foothills of Boulder, Colorado, so there was not a single run we could go on that didn't include hills.  He would remind us daily, "A hill is an opportunity."  Another piece of good advice.  

20 Mile run tomorrow...

Tomorrow I have my first 20 mile run in preparation for the Paris Marathon.  I'm "racing" the Manhattan 1/2 Marathon (the first in the NYRR Grand Prix 5-borough race series), with a nice little 6 mile warm up and a mile or so cool-down.

The plan is to leave my apartment at 7:00 sharp and run 1 loop of Central Park in the opposite direction as the race course.  The start is close to Columbus Circle, my park portal and I've arranged to meet my friend Kristin right near the start.  She will pace me for the 13 miles (at close to my goal marathon pace), and then I'll jog the final mile home. 

Snowy Central Park on a run

I brought my camera on a run yesterday (thank you little zip-lock bag in my pocket).  Central Park, which I now know like the back of my hand was completely transformed.  Absolutely beautiful.  The only tough thing about running in snow like that is your eyes... if you wear sunglasses (yellow lenses), your eyes are protected, but they tend to fog up and you can't see anyways.  Otherwise, the snow clumps onto your lashes and eyebrows.  I think you get to a certain point though where your eyelashes are heavy enough with snow that they actually shield your eyes from the direct snowflake assault.  

Central Park entrance at Columbus Circle

Columbus Circle

What to do with your old running shoes?

I go through about 5 pairs of running shoes a year, and though they are all dear to me, I don't have the apartment space to get sentimental and keep them.  

Usually, I drop them off at Nike's reuse a shoe program, which grinds down the old shoes into sports surfaces and playground materials.  

They have to be athletic shoes, no metal or spikes, any brand, no muddy or wet shoes.  And they can't be dress shoes.  

Non-scientific tips for running outside when it is 9 degrees outside

I'm pretty much the biggest baby out there when it comes to cold tolerance (as in I have none).  Here's what works for me though. 

1. The first one is from Captain Obvious.  Cotton is not your friend.  Anywhere.  
2. Good mittens and hat, and wool socks too.  Saucony makes a great pair of fleece-lined mittens with a windbreaker shell.  I wear a Nike skullcap with a slit in the back for my ponytail.  Totally ingenious.  In the summertime, my toenails fall off, in the winter, my toes feel like they're falling off.  Big thick wool socks are great.  Tall ones too.  Pull them up as high as they'll go.  If you've only got anklets, you can also abstain from shaving your legs for added warmth, but I don't recommend that.  Buy taller socks.
3. When the air is really cold, it can irritate your lungs and make you feel winded.  When your lungs hurt, it feels almost like you are tired-winded, but you're actually not tired.  Believe it or not it gets easier.
4.  Chapstick is great, but not when it has mint or menthol.  I like Burt's Bees Wax Honey Lip Balm.
5. Misery loves company, and peer pressure is a powerful drug.  You'd be amazed at how many suckers are floating around who you can talk into joining you.  Be sure to ask someone super competitive, and emphasize that it's no big deal if they can't handle the cold, you don't mind running alone.
6. But if they have a "prior obligation" and bail on you, get some good distractions.  I personally recommend NPR Talk of the Nation, or beginner's Russian Language podcasts, or CFA Institute lectures on Financial Statement Analysis.  You wont think about cold.
7. Another good idea is to go to the dentist immediately before your run, so that when your face is totally numb from windburn, you really only feel half of it, because your left side is numb from the Novocaine and you can't even tell that you're drooling and it is freezing, because again, you're good an numb.
8. Train for a race, at least.  Running when its that cold just for the sake of "building character" is pretty ridiculous.  Admit it.  At least have a goal, and then you can pretend you're not a total masochist who actually likes little bits of ice chunking on your eyebrows.
9. Fashion here doesn't matter. Forget the cute Victoria's Secret cut and whip out the stash of hardcore (non-cotton) granny undies.  Otherwise, that is a whole lot of extra tush not being shielded with an extra layer of fabric.
10. Run, don't walk or bike.  Too slow and you never get warm in the first place.  Too fast and you make too much wind and get cold.  And while running, remember that both your feet and your nose run.  Perfect your snot rocket, and factor in the wind when you spit, because if you miss, the stuff freezes pretty quickly when it hits your jacket and then has to be sort of scraped off.
11. While you're out running in the aforementioned 9 degree weather, feel free to silently mock all the crazy other runners stupid enough to be outside running.  In your head, make fun of their crazy outfits too, like the surgeon's masks, the tights with basketball shorts over them, and the really dumb ones who still wear shorts.  

Er... make that hot chocolate

I had a 15 mile run this morning to ponder the meaning of life.  My big epiphany was that 20 degrees is, well, a brisk day to be running.  A mug of hot chocolate waiting for me back at home is the only reason I made it through miles 3-15 at all.

The forecast this weekend is for snow, so I wanted to make sure I got my long run in before the weather turned really challenging.  The last 5 miles or so, the snow began sticking on the bridal path, though the roads were just wet.  They were big soft flakes anyway, which is nice because they don't hurt your eyes if you forgot a brimmed hat or sunglasses.

Anyway, my chocolate milk was mixed in a mug instead of a glass, and thrown in the microwave for 1:20.  Delicious.  

Go forth now and recover, muscles. 

Chocolate milk... better than gatorade

During my last marathon training cycle, with 1-2 miles left in every long run, I found myself fantasizing about a tall glass of chocolate milk.  Unfortunately, I seemed to have neither milk nor chocolate on hand during those summer training months.

But this time around, I'm all set.  Heading out the door now for my Parisian-bound 15 mile run, with all the supplies I need when I get back for my lait au chocolate.

Even Runners World cites a study that found chocolate milk to be as effective as Gatorade as a recovery drink.  The official reason is that combining proteins with carbs increases glycogen stores in muscles and reduces the amount of muscle damage from exercise.

Funny, and to think I crave it because it tastes good.