Back on the Train Gang.

So, last time we chatted I'd just run my first half-marathon in for-evah. It was one of those positive experiences that makes you want more of the same. More half-marathons, please!

But then baseball and end-of-school activities and more baseball and summer break (and all the goodness that goes along with that) took over. Running took a little bit of a back seat and with it, my thoughts of a fall half.

Sure, I'd bandied a few ideas of race weekends with friends but nothing came together.

Until my run in Sacandaga last weekend. Here's a peek at the scenes from that run:

I wanted to run 6. I ran almost 7.5. And I felt terrific, even after sub-par sleep the night before. I mean, super sub-par. The run buoyed me and made me think that, yeah, I can pull out a half-marathon this fall.

And so I decided to go for it. Bridget messaged me that she registered for the Fall Foliage Half Marathon in Rhinebeck on October 15th. Well, me too.

I'm registered. I'm in. I have a plan in place and I'm going for it. Sure, it is a hilly race but I'm a hill runner! I've got this.

My first long run of this training cycle was 9 miles on Saturday. I made sure they were hilly miles :-) and ran them in 1:25 (9:31 pace).

Bring. It. On.

Anyone else training for a half marathon this fall? Or another distance? Let me know!

Post-running injury disorder.

As I've been making my way back from my hamstring injury in November, I've realized something about myself: I am, on the one hand, full of joy because I am running. On the other hand . . . I am full of fear . . . because I am running.

This is real.

I've been contemplating signing up for a 5K now that I'm able to run 5 miles comfortably. But, I haven't pulled the trigger. I just keep contemplating it.

And I keep talking myself out of signing up.

Why? Because I'm afraid of re-injury, sure. But why else? Because I'm -- and this is so vain I don't even like to admit it -- well, I'm afraid my race time will be too slow.

Now, before you jump all over me and say that slow is relative and my slow is someone else's fast and all that  . . . let me stop you and say, I know all that. I do. And I get it.

However, it does not change the feeling that I have about my times. I don't really care what my times are in relation to anyone else's times. I care what they are in relation to me. And now I'm feeling like my speed is gone. Like I'm at that point where I'm not getting any faster and, in fact, will see only slower times ahead. Like I'm the Pokey Runner. 

This is totally a case of post-running injury disorder.

See, I spent 9 weeks not running At. All. And when I got back to it I was running only a half mile at a time. I can totally understand why I was feeling unsure about my running back then. Even when I'd gotten up to a full mile, I was still feeling pain.

Now, though, I'm not. I'm good to go. Good to run. Good to race.

So, why not go for it, already?!?

It's the fear. I know. And I know I've got to get over it.

Today, I actually made a little progress. I ran 4+ miles and then tacked on 5 hill repeats (for about another mile). This was the first time I've run anything close to speedwork since before the marathon. It was a big step, for sure.

We'll see if it helps shake the fear. 

I need that powerful weapon back!

I'll be working on it. 

Have a great weekend, everyone!

Back to boosting.

I ran with my girl Bridget last night and helped her kick some major hill booty.

We're running the Boilermaker 15K in July and we've heard there will be hills. Now, my neighborhood is Hill Central so hilly courses have nothing on me. Bridget, however, doesn't run the same sort of hills on a regular basis so she wants to train on them to be better prepared for what she'll face in the race.

Last night, she wanted to run up a certain hill ten times and, since this would be her first venture into hill repeats, asked me to run with her. Sure thing!


We started out at 8:00, so the temperature had fallen a little, giving us a break from the heat. We ran a short warm-up and then hit the hill. I told Bridget that for this first session it was more important to focus on steady effort up the hill rather than time. And that's what we did.

After two times up the hill, she asked whose big idea the hill repeats was and shook her head at the thought of finishing all 10. After five times up the hill, she shook her head at "only" being half-way done. After six, she asked me if I was even tired. I told her not to compare herself to me, because I run hills all the time -- with hills, the more you run them, the easier they are. She was getting down on herself because she was breathing hard and really working to get up the hill. To me, that meant she was getting something good out of the workout. Pushing herself.

After eight times up the hill, I gave her a cheerful, "Just two more left!" and she groaned. We finished out the last two and I could tell she was relieved, and maybe a little proud.

Ten times up, ten times down.

I'm  happy that she finished the whole thing: She set a goal of running ten times up the hill and that's exactly what she did. Did she want to stop? Maybe, who knows? The important thing is that she didn't.

Way to go, Bridget! 

It was fun for me to be back in the booster role. I haven't been running with others much lately and certainly not in the same capacity as I did when I started the new runners group last year when I was preggo. Last night was reminiscent of those runs last spring. I enjoyed it.

Unfortunately, today was not quite as kind to me as last night was.

I woke up with a crummy cold and it has knocked me out today. I was supposed to go out with a few friends, including Bridget, tonight and had to cancel. Grr . . . It's my own doing, I know. Too much going on, not enough rest, repeatedly forgetting to take my vitamins. I'll get back on track after I kick this cold -- and that had better be tomorrow because I certainly don't have time to be sick!

I have more hills to run.

What about you -- do you enjoy hills? Or do you dread them? Do you tackle hilly courses? Or are hill repeats your thing?


I welcome hills. With pumping arms.

~ Felice

PS: Don't forget to enter my Chobani giveaway!

Noticed.

So, yesterday when I was out for my run, I had just slowed down to walk up the biggest hill in the neighborhood when I crossed paths with a neighbor. It was Flash's owner (you may recall my concern over Flash's disappearance a while back).

We both stopped to say hello and I gave Flash a little pet. He's looking good these days, so I'm happy.

But that's not the point. After we said our hellos, Flash's owner said something along the lines of, "Haven't seen you out much lately. And now you're walking up the hill. Coming back from an injury?"

Nope, I told him. Just pregnant.

And then we chatted about pregnancy (yikes, I know . . . ) and kids and then went our separate ways.

As I ran on, I couldn't help thinking about how people are seeing me right now. They think I'm wimping out. Or that I'm injured. Or that I'm just packing on the pounds. Yeah, that little conversation with Flash's owner made me want to go out and get a running shirt that announces my pregnancy. Something that gets my point across: Nope, this is not my normal running weight and, uh-uh, this is not my normal running pace. Blame the little bun in the oven for sucking up all my oxygen and whatnot.

But, then, I don't know . . . really? Am I really going to worry if my neighbors think I'm getting plump? Well, maybe a little. Especially those neighbors who will look at me and say to themselves, "Ah-ha! I knew that running was a silly thing. That girl runs all the time and look at her! Fatter than ever!"

Yeah, I don't want people thinking running is making me fat, that's for sure. But should I care?

No, I shouldn't care. I should listen to my own advice and run my own race. Even if it involves walking up the hills.

I'll work on that tonight.

~ Felice

PS: Have you entered to win a sports bra?

Again with the hills.

Last month, I mentioned that my formerly beloved hills were doing a number on me. They were making me slow down, huff and puff, and turning my stride into an embarrassing shuffle.

Well. Apparently, they were only playing with me. This weekend, they got serious. Serious. As in: They took me down. The hills beat me.

Sigh.

I knew the time would come when I would have to give in and walk the hills. I knew it. I just didn't think it would happen so soon. But, here I am. Walking the hills. Actually, I'm only walking up the two steepest and longest hills right now and I can still make it about half-way up before I slow to a walk. But still! They've won!

On Saturday, I headed out for a 5-miler in the glorious, warm sun. I conquered the first hill with (relative) ease. The second one was a different story. It's long and it starts out gradually but then the incline kicks in and it is pretty steep for about a quarter mile. I made my way through the gradual incline but slowed to a walk when the hill became steeper.

Then I took off again at the top of the hill, made my way through much of my loop, including some regular hills, and walked again when I hit another steep one.

Yup. Walking the hills. Next up? Walking all the hills. And after that? Waddling, I'm sure.

At least I'm still running, that's what I tell myself.

So happy Monday, everyone! Hope you all had a great weekend :-)

~ Felice

PS: Don't forget to VOTE FOR fellow running blogging mama AMANDA!!!!

And my Run Like a Mother giveaway ends tonight at 11:59EST. Go enter if you haven't!

Next training plan.

After a week of just running to run (and enjoying it a lot!) I'm itching to start training again. Luckily for me, I've been planning to run the Stockade-athon 15K on November 8th. So, with four weeks to go before the race, I'm back to training!

This time, however, I'm not going to stress myself out. I'll train as hard as I need to but I am not going to focus so narrowly on a goal, like I did for my last race. That, apparently, does not work for me. Instead, I'll follow my Take it Easy 15K Training Plan. Which looks a little something like this:

Week	Mon	Tues	Wed	Thurs	Fri		Sat	Sun
1: 10/12-18	easy 4m	easy 4m	hill repeats(6x) (~7m total)	easy 4m	Rest		8m run	Rest
2: 10/19-25	easy 4m	6m tempo	easy 4m	easy 4m	Rest		5K race+ (~6m total)	recovery 4m
3 10/26-11/1	easy 4m	Rest	hill repeats (8x) (~8m total)	easy 4m	Rest		10m run	recovery 4m
4: 11/2-8	easy 4m	6m fartlek	Rest	easy 4m	Rest		Rest	15K race (~11.5 total)

My total mileage for each week will be: 27 for week 1, 28 for week 2, 30 for week 3, 25 for race week.

I'm doing hill repeats instead of speedwork because there are killer hills in the Stockade-athon. The biggest one comes just before the 10K mark and it is tough. I want to be prepared to run strong up that hill and the ones that will greet me after it. Hill repeats here I come!

That's the plan.

* * *

I was out of town over the weekend at a cousin's wedding. It was a blast! Just a total blast. Here's a pic of Owen and me at the reception (the dress was a last minute purchase and I got it for a total steal so I'm one happy mama!):


After the weekend away, today has been a catch up day. Catching up on cleaning, running and the blogs. There were some big races and I need to see how everyone did!

And, hey, don't forget that today is the last day of my Solixir giveaway. Check it out and you might just win a case of Solixir!

~ Felice

One hill of a workout.

Yesterday's run was tough but very satisfying. I ran hill repeats. Since most of my routes are hilly on their own, I rarely run repeats. Instead, when I want a little extra I'll run hill fartleks. Yesterday, though, I went for repeats.

I decided, against my better judgment, to tackle the most tiring hill on my route and to try to keep the repeats at an 8:00/mi pace. Here's what I ran:

Warm-up, 1.51m: 14:18

Hills (.17m):

1. 1:24
2. 1:20
3. 1:22
4. 1:22

Jogged for .20m between repeats.

Cool-down, 1.61m: 14:53

Overall: 4.4 in 40:57

So, I managed to keep my uphill pace at right around 8:00/mile but after the fourth time up, I was done. I had grand plans of running six repeats but it didn't happen. Although, both my warm-up and my cool-down included two hills so maybe I should count them! Ha! The one thing I was pleased with, though, was my consistency. I felt that my speed did not fall off much as I got to the top of the hill, so even though I didn't run as many repeats as I would have liked, I ran them well.

In my quest to run a sub-23 5k, I'm going to incorporate this workout into my routine probably 2-3 times a month. Maybe, if I'm feeling crazy, I'll do it once a week. Watch out!

~ Felice

PS: Amanda at Run to Finish is hosting a giveaway for two E-cloth prize packs. Check it out!

Running faster.

This post is my contribution to this week's Take it and Run Thursday over at Runners' Lounge. The theme for this week is getting faster: tips, tricks and techniques.

Here's the big news . . . Get ready . . .

To run faster, you have to run faster.

I know! Crazy, right? Exactly. I mean, who would ever think such a thing? For ages, I sure didn't. I just ran and expected to get better. Meaning, to me, faster. For a while, that plan worked. I guess I probably increased the speed of my regular old runs little by little so maybe technically I was getting faster by running faster.

But not really.

At some point, I decided that I would like to improve. I would like to run faster in races than I was. Not fast fast. Just faster. So I decided I needed to train myself to run faster. To do that, I turned to hills. I started with short hill repeats. Then I found a longer hill and I did repeats there. My speed increased and I've loved hills ever since.

(OK, that's not the whole truth: I always kinda had a thing for hills. They're everywhere in my area of upstate NY so I had no choice. Plus, passing guys in their running prime on the tough hills would make a hill lover out of anyone!)

I believe in hills for increasing speed. I find running fast up them easier on my legs than flat speed work and they are very satisfying. You get to the top of a hill and, hi there! How cool do you feel? Very!

As I've, ahem, matured in my running I've added other speed work into my routine, like 800s and tempo runs, but I always come back to hills. I have two main hill workouts that I enjoy. My favorite is the hill/fartlek combo. I run up the hills in a particularly hilly route very hard and then run easier on the flat and downhill portions. That's an easy, sane workout. Hill repeats are my other one and they always make me feel a bit self-conscious because I know that anyone watching me is thinking that I am just one big weirdo. They're right, of course, but I don't always love feeling their vibes.

But, I do the repeats anyway. I have a quarter mile hill that isn't too steep and I run up it about 6-8 times after a warmup run. I jog (or walk, when I'm feeling lazy) back down.

Now, as I strive to run under 23 minutes for the 5k, I'm hoping my hill work carries me there!

~ Felice

Going hillingly well.

I ran hills yesterday evening. It was a combination fartlek/hill workout, really. I took my regular hilly route and ran an easy pace over the flat and downhill parts. Then I bounded up the hills. There are some pretty long hills on this route and I made the effort to run up all of them hard and strong.

After a week of very little running, culminating in a flat run over sidewalks on Long Island, my legs were ready to shake it up with some hills. I felt good over the first five but the last two kicked my butt. I'm sure I looked like a little old lady out there, shuffling up the hill.

Now, here's a little wish for the day . . .

Lifting up as you go down.

I've been thinking about downhill running lately. Probably because I do so much of it. Also, Kara had a post recently about foot strike and mentioned how landing heel first effectively means that you're putting on the breaks. I so agree.

Downhill running is tricky. It is easy to just pound down the hill, not worrying about form, just letting gravity pull you along. But, as I said, it is tricky and I learned this the hard way.

Let me go back in time to my glory days. 2004. The marathon. My (I hope this won't always be the case) one and only. The flat and fast course in the race description was code for enough downhill to shred your shins and macerate your toes if you are not careful and you enter the race without ample downhill training. Only, I apparently didn't have the appropriate decoder ring so I couldn't read the message. The downhills kicked my butt. Or, I should say, they kicked my legs and feet.

There was one downhill stretch where I thought for sure I would end the race with broken foot bones. The pain, in a word, sucked.

But the last miles of the race were actually flat and after I finished I was so happy that I forgot about those pesky downhills. Sure, my feet were tired and sore but, hey! I just ran 26.2 miles so they had every right to be tired and sore. It wasn't until I started adding hills and downhills back into my running that I realized that running down a hill involves some skill.

Now, I'm used to running downhill and I do it, mostly, injury-free. I was thinking about how I've been able to do this when I was out for my run on Saturday. The one thing that occurred to me and the tip that I wanted to share with you is this: I feel my body anticipating (does that seem weird?) lifting my foot up well before I land. It is tough to explain but I was listening to my body as I ran down one particularly long hill and I felt a lifting sensation in my legs as I was preparing to land each step. Each time I would land, it was as if I was already lifting my foot, so my landing was as light as possible.

For me, that's the key to running downhills effectively. I hope it works for you, too. If you have other ideas, please share. I'm always looking for good tips!

Sunday long run.

Seven miles may not be long for most people, but that's what I ran today and it was the most I've run since I got back into running post-pregnancy. Today's run also pushed this week's mileage to 22.2 -- another post-preg. high!

It was a pretty good run. Very hilly (of course) and even though I went out in the afternoon, it was quiet. A few cars passed by when I was running on a main road, but not many. There was only one little glitch. As I was running down one of the hills on my route, I stepped awkwardly and felt it almost immediately in my left ITB. I cursed to myself and then stopped to stretch. I stretched my ITB, my quad and my calf and then I walked a little and stretched again, adding in an extra ITB stretch for good measure. Then, I began to run again. A few minutes later, I felt that pesky ITB so I immediately stopped and stretched/walked/stretched. This time, I'd gotten it. When I picked up my run again, I felt fine and I didn't have any problems for the rest of the run. Good thing, because my misstep was only about two miles into my run! I would've really been upset if I'd had to call it a run at that point.

Even with the ITB break, I finished my run in 1:05:45. I guess those cocktails didn't hurt me after all!

Weekend hills.

The longish run was not so long (5.6miles), but it was extra hilly. Ever since my big "Aha!" with the arms, I've been pumping them hard up the hills and the difference it has made to my runs has been significant. I've always enjoyed my hills and now the enjoyment is kinda outta hand. Good thing I live smack-dab in the middle of Hillville*.

I came home, stretched, showered, did some work and then headed outside to weed. What I really felt like doing, however, was a little of this:

Or even a little of this:
But I was productive instead.

Unlike Chili.


*Not, like, for real. It's just v. hilly here. That's all.

Pumping.

The ITB and ham are still feeling good! I took them out for another run last night and they ran strong. This morning, we're still good. Talk about relief!

But, I think I learned something yesterday. It's called pumping your arms when you run. Did I somehow miss the lesson on really using your arms when you run up a hill? Has this always been the thing I should have been doing?

Seems like it.

I was heading up a big hill yesterday when I just started to pump my arms -- really work them, not like how I normally run. As soon as I did, everything changed. I was running faster with what seemed like less effort. Of course, the effort was still there but it had shifted from my legs to my arms. So, by engaging my arms more, my legs had less work to do.

Wow. I couldn't believe what a difference it made in my run. What's more, I couldn't believe I had been letting my arms get off so easy, for so long. Well, no longer. These arms having been pushing me up for a good 8 weeks now, so they should have the strength to contribute to a run. I'm going to use that strength from now on!

Buoys.

As I was running up the big hill in my neighborhood this morning, a woman was walking down. I've seen her before; we've chatted. Today, as we passed each other, she said to me, "You're doing amazing. This hill is so long and steep. Keep it up!"

I hadn't been feeling all that amazing, honestly. But I squeaked out a breathless, "Thanks!" and continued running, now with renewed energy.

See, her little comment gave me a big boost. In fact, it helped motivate me to add an extra mile to my route. As I was running, I thought about how important things like that are. The woman's few words had a real impact on me; they buoyed my spirit, thus, improving my run.

So, the moral of my story is this: If you see a runner out there doing her thing, give her a wave. Cheer her on. While you're at it, say, "Hi," to the walkers and the folks out trimming their hedges, mowing their lawns or pruning their shrubs. You never know, you might end up buoying their spirits -- and your own!

Enjoy the rest of your weekend --

Feeling a little better.

It was fitting that I set out for my run this evening in the rain. The weather mirrored my state of mind: sad and drizzly.

I ran a little faster than usual, taking advantage of the cooler temperature. A mile in, the rain subsided and the wind picked up. It was a gushy wind and I was running right into it. I was thinking about Mo: how much I will miss him, how completely sucky it was to have to decide to end his life. I had to run harder to keep from crying. Nothing will stop a run quicker than a crying jag!

I outran the tears and by the time I was heading home, there was little wind and I was running in the sun. It was pretty wonderful -- seeing the sun after the rain, realizing that my run really did make me feel better.

As I reported here, I'm adding some speed into my runs in an effort to reach my goal of running a sub-24 minute 5k. So, at the end of my run today, I tacked on a few speedy hill repeats. They weren't so bad!

Do not be afraid.

When I first moved to this neighborhood, I thought there was no way I'd be able to run up all the hills. They are long. And some are steep. And there are many of them. And I was used to running of flat city streets. Not hills.

Then I laced on my sneaks and headed out for a run. I gave it a shot. Sure, it was tough and the hills conspired against me. But, what else was I going to do? Drive to a more ideal (read: flatter) place to run? No way. I'm a head out the door and go for a run type of gal.

So, the first run was tough. The second one was probably tough, too. But then I became tough. I became the runner running up those hills, showing them that they can conspire against me no more!

Now, I love my hills. I consider myself a hill runner. Bring it on, I say.

I tell you this, why? Because that is what running can do for you. It can make you stronger and more equipped to overcome challenges -- faced while running or not. If you stand at the bottom of long, seemingly never ending hill and say, "I'm running to the top of this thing," and then you do it, well, you can pretty much feel confident that you can take that strength and apply it to all other areas of your life.

So, don't be afraid of the hills. Run strong: Maybe that means running slowly, or speeding up to get it over with quickly. Maybe it even means taking a break along the way. Whatever it means, just take on those hills and feel proud when you get to the top.