Training Log: GW Parkway Classic (Week 1)

The next race on my calendar is the GW Parkway Classic on April 22.

(My 2011 GW Parkway Classic finish line cheer!)

This is my favorite race for so many reasons, but the course has some rolling hills that won’t let you get away with slacking off on your conditioning.

This week I tried to strike a balance between recovering from the Cherry Blossom 10 Miler and getting ready for those hills.

Monday (Mix & Match Recovery Workout)
Elliptical: 15 min forward/reverse interval program
Weights: 15 min mostly upper body weights
Yoga: 25 min Rodney Yee “Forward Bends” program

Tuesday (Treadmill Recovery Run)
Manual program: 15 min walking/running warm-up, 30 min at 6.3 mph, 5 min cool-down

Wednesday (Full Weights Routine)
Walking: 1 mile morning dog walk
Weights: 5o min full body routine
Walking: 1 mile evening dog walk

Thursday (Neighborhood Hills)
Walking: 1 mile morning dog walk
Running: 4.25 miles, 41 minutes (avg pace = 9:40 min/mile)
Walking: 1 mile afternoon dog walk
Yoga: Rodney Yee “Twists” program
I’m not sure if the hills were too much, or if I did something else to my back but it feels like it is wound up tight on the left side. The Rodney Yee “Twists” program felt good, but didn’t quite do the trick.

Friday (Modified Weights Routine)
Elliptical: 15 min random program
Weights: 45 min modified full body routine
My back could not do deadlifts, but I managed some toe touches instead to loosen things up. I went back to regular squats instead of my single-leg squats to give my sore butt a break! At my chiropractor appointment I took advantage of the hydromassage bed and asked her to do some massage work. The only place she found tender spots was in my glutes, so I guess I will lay off my single-leg squats for a little while longer. My back still bothered me throughout the day, until I finally took some Alleve last night. That seemed to do the trick-phew!

Saturday (Long Run on WO & D)
I met my friend for a run near her house, where we could face some hill but not too many. It was a crisp morning (upper 30s/low 40s), but I was fine with a long-sleeve top and running tights.
Total Distance: 8.14 miles
Total Time: 1:14
Avg. Pace: 9.07 min/mile
Splits: 9:50, 9:08, 8:50, 9:17, 9:33 8:48, 8:53, 8:36
Boy, these splits are all over the place! Some of the differences correlate with long uphill or downhill stretches, but others just reflect us trying to find our groove.

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With One Arm Tied Behind Her Back!

While I was basking in the glow of my Cherry Blossom 10 Miler PR, I learned that there was one other woman at work who ran the race. This surprised me, because she recently was in a bicycling accident and is recovering from a broken shoulder and other serious injuries. She told me that in the days leading up to the race she was getting really disappointed at the thought of missing it because she had been seeded–she is the type of runner that actually wins races–and she finally decided to just “jog” the course.

Map of course showing selected leaders

Being the curious person that I am, I dashed back to my desk to look up her finish time. I was not surprised to learn that her “jog” was faster than my PR, and had to laugh when I realized that she had beaten me with one arm tied behind her back immobilized in a shoulder brace!

Her accomplishment did not burst the bubble of my PR, but is a good reminder of why you have to run your own race.

Do you compare yourself to other runners?

Have you ever been mad because someone beat you?

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(Almost) Wordless Wednesday (The Cherry Blossom 10 Miler Edition)

I was in such a good mood after I crossed the finish line at the Cherry Blossom 10 Miler that I decided to pose for a finisher picture.
I’m glad I did, because none of the race pictures turned out–I usually was in the middle of the road and at least partially blocked by someone closer to the photographer.
At least I have this sweaty smile to help me remember my PR!

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Ten Miles Of Tunes (Running Playlist)

One of the last things I did to get ready for the Rock’N’Roll USA Half Marathon was to make a 2+ hour running playlist that would get me to the finish line. (Why it takes 3 hours to make a two hour playslit, I will never understand!) Sticking with that routine, one of the last things I did to get ready for the Cherry Blossom 10 Miler was to pare that playlist down to about 90 minutes. Here’s what I ended up with:

Can’t Run But — Paul Simon Rhythm Of The Saints (for the pre-start interlude)
Runaway Baby — Bruno Mars Doo-Wops & Hooligans
International Love (feat. Chris Brown) — Pitbull Planet Pit
Evacuate the Dancefloor — Evacuate the Dancefloor
Super Bass — Nicki Minaj
Stereo Hearts (feat. Adam Levine) — Gym Class Heroes
Gonna Get Over You — Sara Bareilles
Nitty Gritty — Kimberly Cole
Hey Mama – Mat Kearney
Johnny Got a Boom Boom — Imelda May
Hello — Martin Solveig & Dragonette
Matador — Los Fabulosos Cadillacs (Sary, I totally thought of you during this one!)
Feel Good Inc (Album Version) — Gorillaz
Party Rock Anthem (feat. Lauren Bennett & GoonRock) — LMFAO
Sexy and I Know It — LMFAO
Stronger — Kelly Clarkson
Keeps Gettin’ Better — Christina Aguilera
Move Ya Baby — Various Artists/Funky Step
London Bridge — Fergie
We Are Young — 3OH!3
Drive By — Train
Turn Me On (feat. Nicki Minaj) — David Guetta & Nicki Minaj
Too Bad About Your Girl (Radio Remix) — The Donnas
I Can Do Better — Avril Lavigne
Don’t Stop the Music — Rihanna
Good Feeling — Flo Rida
Raise Your Glass — P!nk (I hoped to be done by the time this one came up and I was!)
Walking On Sunshine — Aly & AJ
Glad You Came — The Wanted Glad You Came

Since the Cherry Blossom 10 Miler course is pretty flat, I didn’t worry to much about which songs would come up when, so the hardest part of making this list was deciding which songs to cut from my 2+ hour list. The next 10 miler on my schedule–the GW Parkway Classic–has more hills, so it may warrnt more fine-tuning!

What new songs are on your playlist?

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Race Recap: Cherry Blossom 10 Miler

Foreshadowing

The conditions were perfect for a great run at the 2012 Cherry Blossom 10 miler: it was cool (upper 40s), cloudy, and the course was flat.

Backstory

After deciding that my husband would drop me off at the race area, I set my alarm for 5:00 (instead of 4:45). That turned out to be plenty of time to get ready. I took a quick shower, took my dog for a short walk to assess the weather conditions, ate half of my PB + honey sandwich and drank one cup of coffee (how I wanted more!).

Look who else is ready to go!

We were out the door by 6:15 and arrived at our pre-planned drop-off spot by 6:25. I decided to sit in the car for a few more minutes, during which time we figured out that my husband could get me closer to the race area and then get home without having to make an illegal left turn.

Prologue

After my husband dropped me off, I headed to the race area, but stopped to take a few pictures.

That construction zone should be the Reflecting Pool.

The announcer was right–there was a huge bank of porta-pottys with virtually no lines. After taking care of that, I joined the Gold’s Gym warm-up for a few minutes, and then jogged around the Washington Monument for my own warm-up.

They opened the corrals at about 7:00, and I lined up near the front of my blue corral. People around me were talking about hoping to run a 9:00 min/mile pace and I saw the 8:30 pacer (my goal) in the red corral ahead of me. I weighed the benefits of being at the front of a slower corral against the benefits of being with a pacer, and decided to see if I could move up one corral. I saw others with blue bibs in the red corral, and learned that they had figured out that the corrals didn’t match up with the expected finish time they had put on their entry forms (1:25, like me), and had gotten red dot stickers at the expo to get official “permission” to be in the red corral. That made me feel better about moving up, since I wasn’t being dishonest about the pace I expected to run.

Chapters 1-8

The race started on time at 7:30. It was a crowded start with some tight turns, but it thinned out once we got onto Independence Avenue, and I wasn’t held back by the person in front of me for very long. I saw my favorite sign at mile 1. It looked like a computer progress bar:

10% Done

Mile 1-2 was over the Memorial Bridge and back (I did run this one for you, Carly!), mile 2-3 was along the Rock Creek Parkway towards my office, and miles 3-5 were back towards Independence Avenue and then back up Independence Avenue towards the start/finish area. There was lots of crowd support at mile 5, and I’m glad nobody tried to tell us that we were almost done!

Map of course showing selected leaders

From mile 5, we ran around the Tidal Basin and then down around East Potomac Park to Hain’s Point. This would have been gorgeous if the cherry blossoms hadn’t come and gone already, but I did see a few pink trees. Although I’m a D.C. area native, I can’t remember ever having gone down to Hain’s Point before (although I can’t rule out a visit as a child), and certainly not on foot. I was wishing that I had included this loop in one of my training runs because it seemed to go on forever. Part of that was not knowing when it would end (the loop stretched from before mile 6 to after mile 9. and part was the complete lack of crowd support. My Garmin was telling me that my pace was flagging, but I still felt good about my overall time, and I knew it was too soon to start pushing harder.

Chapter 9

I don’t know how to write about mile 9, but I know I have to, both to help me process it and because it is a tragic part of running and racing.

Right at mile marker 9, I saw a man on the sidelines being given CPR.

I could see his face.

I always will see his face.

I offered up prayers.

I choked back tears.

I offered up more prayers.

I told myself that my stopping wouldn’t help him–he already was receiving first aid and the volunteers indicated that an ambulance was on the way–but it was hard to keep running.

It was hard to imagine celebrating a finish when this man–and his family–would be lucky if he finishes out the day. I am still thinking about him and praying for him and his family, as I look for news about what happened.

Mile 10

I got my head back in the race when I saw the sign that marked 1200M to go. I told myself that was just 3 laps around the track, and I tried to pick up my pace again. Of course, there was a small hill before the finish line (do race organizers do that on purpose?), but the finish itself had a downhill approach. I tried to look up for the photographers and show them my Jazz Hands before I stopped my Garmin.

I was thrilled to see 1:22:25! My first thought is that it was a PR, but then I remembered my first running of the GW Parkway Classic, when my finish time also was in the 1:22 range (officially 1:22:38). As soon as they post the official results for today, I’ll let you know if it was a PR.

Epilogue

I walked through the finish area and got a bottle of water, a banana, and a muffin. As soon as I saw the medals I wished I’d ordered one. They are gorgeous!

(Thanks to @Sammiterp for sharing her picture!)

I called my husband who was surprised that I was finished so early, and headed over to our designated pick-up spot. He got there pretty quickly, and I was enjoying a grande bold from my neighborhood Starbucks by 9:30!

After my shower, I fixed myself a bagel and fried egg to refuel. And then the GI rebellion started.  I am jealous of my friends who can enjoy a post-race brunch, but my body just can’t take too much food after I race. If anyone has any tricks for post-race tummy troubles, please help! It’s almost enough to make me want to stop racing.

Endnotes

Garmin Data: 10.12 miles, 1:22:26
Splits: 8:21, 8:07, 8:05, 7:58, 8:12, 8:14, 8:12, 8:17, 7:58, 8:08

Editor’s Note

Offiical Cherry Blossom 10 Miler Finish Time: 1:22:22!

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