Kat Ran Antarctica

How to start running by conquering your fears (AKA Proof Kat reads too much Zen Habits based on the title of this post)

DCtoPgh — Wed, 18 Nov 2009 15:49:41 GMT

A while ago, a few blog readers asked me how I started running. I spent a long time typing up a blog post addressing that question but it didn’t resonate. I think it had sound advice- slowly build up (I’d recommend starting with C25K, then a spring-training type program and then a marathon program), listen to your body, rest is important, embrace your supports and ignore the naysayers. But the thing is, none of that is new information. People who want to be runners can go to Active.com’s communities to find a wealth of information and support or Google “how to start running.” Then last night, while brushing my teeth, I figured out what I think the real answer is to how to start running: stop being scared.

Running is scary. You may be spotted looking tired, sweaty or walking. Neither spandex nor shorts are particularly forgiving. You could get stranded miles away from home after becoming exhausted and unable to continue. Insert other scary scenarios. When I started running I had expectations for myself: I should be able to run a mile. “Heck, 4^th graders are expected to run a mile, it’s the least I can do. And I need to run it fast. I don’t know what fast is, but I want to be fast. Runners are fast.”

The mile was hard (what are they feeding those 4^th graders now, anyway?) and it wasn’t fast (clearly only Olympians run sub-9 minute miles). The problem with starting running is, why would anyone want do something that is both hard and scary? So I quit. It wasn’t until I had the goal of running a marathon that I had a bigger picture to find value in my “slow” runs. People tell me all the time: “I try running, but it’s so hard. I can’t go further than 3 miles.” The crazy thing about running is that, even as an ultrarunner, there are days when I struggle through a few miles. But that’s the thing: It's supposed to be hard. If it wasn't hard, everyone would do it. The hard is what makes it great. (5 imaginary points in Kat’s game of awesome if you can tell me where that is from ) I like that my sport is your sport’s punishment. I like that when my heart pounds, my lungs burn and my muscles ache that I feel alive. I like that even though running still isn’t easy, that over time and with training, it has gotten easier.

Then the bottom line would then be: How do you stop being scared and overcome the fear? Sorry, but I have no idea. They say to do something you fear every day. I don’t have such an active life that I have a daily opportunity to face fear. But when I realize that I’m scared to do something, the therapist in me asks myself two questions:

What’s the worst that can happen?
What’s the best that can happen?

Recently I’ve been starting to stare down my fear of biking. I’m so bad at biking I’m scared of pretty much everything about it: falls and cars and my clipless pedals and aerobars. Every time I’m about to get on my bike I get so nervous I actually get shaky. I could stop and say that biking isn't for me, but instead my fears make me realize how much I need the practice and that I only have potential for growth. And so far, every time “the worst” has happened (last weekend I ended up in a bush after failing to unclip- see below about losing the ego and having a sense of humor), I’ve gotten back up, no worse but for a bruise or a scrape (okay, or a few of both). But that’s nothing to be scared of, particularly when the best that could happen- improved fitness, a social outlet, competing in an Ironman- is incredible.

All smiles on a bike ride past Pittsburgh's skyline

I’ve also heard that you are most free when you have nothing left to lose. When I got back from Antarctica it was an incredibly powerful time for me: I had simultaneously realized how small the world is and how much I was able to conquer, all while losing one of the things that was most important to me. When Chris left me, I felt like a failure (don’t worry, that was short-lived). But when I felt like a failure as a person, what would happen if I failed at an ultramarathon? Nothing. My ego had been smashed and left on a glacier somewhere in the South Pole. I felt as though I had nothing left to lose. So I tried to run my first 50K. And I did it. It took training and hard work, but that’s all it really took to not only run a 50K but to start to put myself back together.

Antarctica: The place where I lost and found myself

I don’t want to sound flippant, but if you want to be a runner, then run. Put one foot in front of the other and don’t let your fear stop you. We all have bad days and insecurities. But what can set you apart from others is starting to conquer yours. Until you start competing, forget speed and time and leave your ego at the door. Be okay with “failure” (I use quotes because isn’t it a subjective concept so much of the time?), rejoice in the triumphs, laugh at yourself (or laugh at the image of me upside down in a bush) and be amazed at how far you will go, literally and metaphorically. Happy running.

Update: impossible2Possible

DCtoPgh — Thu, 12 Nov 2009 04:09:35 GMT

Just a quick update on my involvement with Ray Zahab ’s incredible organization impossible2Possible.

I should be packing to head to Ottawa to help staff a youth camp but the camp was pushed back to January.

Good news: This weekend I will get to play as much as my taper will allow in the forecasted mid-60s sunshine and I still get to help kids and crash with Ray and Kathy. Plus, Bob and Ray are giving me the ability to create my own youth development modules! Awesome!

Bad news: Ray said Ottawa is -40 in January. At this point I’d usually complain about how I don’t do cold, but for kids in need, I can suck it up. Plus, there is usually a spring camp planned in California

In news that is much more exciting, Ray appointed me to the i2P advisory board! I should be up on the website any day now. I am so thrilled to really be a part of this team. It seems silly that a title would make me feel more connected: Ray and I already speak once a week and he has an endearing nickname for me that will not be shared, but I still feel like it’s too good to be true that a Facebook message could lead to an advisory position.

Earlier this week, Ray called me from the airport on his way home after speaking at a school in Northern Canada. He told me about the extreme poverty and adversity that these children faced and that a 10 year old in the community had recently attempted suicide. Ray called me because he was so moved and saw such a need and wanted to share the experience with me while it was fresh. I once heard an analogy: you can tell a child that the stove is hot and they understand; once the child touches the stove they really understand. I knew that i2P was an incredible organization, but hearing Ray speak made me really understand: i2P can reach kids who need help and this is why this organization is so important. We can teach, challenge, and inspire them. And that is incredible.

I’m continuing to work on education modules for the upcoming expeditions to Siberia and a super secret to-be announced location (trust me, it's awesome) that will focus on water awareness. If you’re a teacher and are interested in this free educational program for your students, sign up here.

Lake Baikal, Siberia, courtesy of the National Science Foundation

I’ve also spoken with Ray about the possibility of joining a youth expedition in a beautiful, exotic locale down the road (this is secret amazing place #2 for those keeping track). I’ll keep you posted, but leave you with the questions: Have you realized that the “impossible” is possible? If so, what made you come to that realization?

There’s a new resident of Taperville

DCtoPgh — Tue, 03 Nov 2009 05:08:59 GMT

It’s official: I’m tapering for JFK. I’ve been training for 4 months and have run three marathons, two ultras, and roughly 650 miles to prepare for this event. I’ve been hit by a car and been diagnosed with a heart arrhythmia. I’ve met a lot of cool people and even got my first sponsorship (thanks, Sugoi!). This has been one heck of a training cycle and it peaked with an awesome weekend of lots of running and friends.

Friday

I started Friday with a quick 5 mile run commute where I rocked a meeting and entertained questions about ultrarunning posed by my social development professor who seems so curious about my sport. That night I carbed up with the most ridiculous penne with shrimp, arugula, and sundried tomato dish. Make it, it’s so good!!

Beautiful trees on Fifth Avenue on the way into Oakland

Saturday

I was up at 5 to meet my friend Rich at 6:30 for a 30 mile training run. Yes, I realize how crazy “30 mile training run” sounds. I’ve known Rich since before I was a runner (yes, that Kat existed not too long ago) and he must be one of my biggest cheerleaders. He’s also a professional endurance athlete with major sponsorships who has gone after world records and just a few weeks ago finished in the top 10 at the US 50 mile National Championships. I did my very best to make it very clear to Rich that I just needed to get 30 on the books and I didn’t care about speed- in fact, I wanted to intentionally go out slow. I was worried that Rich wouldn’t be able to run as slowly as I needed to run, but he stuck with me the whole way, even through the wind that stole our words and the torrential rain that filled our shoes. We caught up on mutual friends and recent races, all the while keeping our first 5 five mile loops within 45 seconds of each other. He kept commenting on what great shape I was in (based on the consistency of our splits), how much potential he saw on me, and his belief that next year I’m going to qualify for Boston. I’m not sure I believe Rich, but I sure like him! We were entertained by a costume 5K with costumes that included: a porta potty, the Pittsburgh pierogies, and three blind mice. We also spotted and befriend Eric, another runner in training for JFK who was IDed as an ultrarunner when we saw him running while eating a piece of pizza. At the end of the day we stretched our 30 miles to a 50K and for the first time in the last four months I realized that I might be able to do JFK. Having those glimmers of hope and confidence were welcomed but overwhelming.

Check out the incredible sunrise. This was the only time we saw the sun all morning. Shortly after I took this, the clouds rolled in, the temperatures dropped and the rain fell.

Sunday

I slept in on Sunday. Rich had organized a trail run with some Pittsburgh ultrarunners at Ohiopyle, a state park an hour and a half away. Even with an extra hour thanks to daylight savings time, I needed every single hour on Sunday. In place of Ohiopyle, I ran 10 miles of trails around Frick Park which was just idyllic. It was serene and I felt cloaked in the vibrant yellow leaves. I was so moved that at one point I just stopped to absorb all the beauty around me. The air was crisp, the leaves were crunchy and the sun beams found holes in the canopy to reach down and kiss me. There was never a better day for a run.

Homewood Cemetery across from Frick. You can tell what a beautiful day was from the bright sunshine and clear blue sky.

Total for the weekend: 45.75 miles. That’s a lot of running, but the miles were wonderful and I recovered well enough to wear heels on Sunday. As anyone who reads this blog knows, I value balance and people, so I can assure you that this weekend was not only about running. On Saturday night I was able to partake in Halloween festivities, on Sunday I finished my run in time to enjoy some amazing pumpkin pancakes at a brunch hosted by a friend and I spent Sunday afternoon drinking beer and eating chili with the Pittsburgh Triathlon Club.

I’m really surprised that all the hard work is behind me. It didn’t seem like work because I was so busy making it fun. I just hope that I can have as much fun at JFK as I did while training for it. Stay tuned: three weeks until my JFK race report!

Marine Corps Marathon 2009

DCtoPgh — Tue, 27 Oct 2009 13:52:07 GMT

The 2009 MCM was my 9^th marathon, my 7^th since March. The goal of this race was yet another training run for JFK50 (total training races: 2 marathons and 2 ultras), but after coming so close to a PR two weeks ago at the Baltimore Marathon, I knew it could be a PR day.

Saturday: Expo and Pre-Race

I got to the expo and it was enormous, crowded and overwhelming.

Only some of the really huge expo

The volunteers were exceedingly kind and helpful and I just love seeing the Marines in their uniforms. I ran into my buddy Dane and we chatted for a while.

Me and Dane. He runs a LOT!

I also went to the Semper Fi Fund table where I finally got to meet Corey, an injured Marine who was helped by The Fund and now works for them. We’ve been in touch since I raised funds with Antarctica. She was so sweet and I was so happy that I was able to help the cause; if you would like to donate to an incredible organization, you can do so here.

I also bargained a $110 jacket down to $80 (paying cash, asking for deals and male vendors all help) and got a $50 Dick’s gift card for signing up for the Pittsburgh marathon. I love deals! Next up I headed down to Ike’s where we would meet Shell to go to dinner with friends. I was relaxing on his couch, curled under a blanket when I see Shell come in… followed by Ben! Why is this notable and/or exciting? Ben is one of my very best friends and my neighbor in Pittsburgh who is supposed to be visiting his family in New Jersey this weekend. So why is he in DC?! Well, come to find out, ever since Ben met Shell and Ike at the Pittsburgh marathon, he has been scheming to come down and surprise whoever was running MCM! I love Ben! Both Shell and Ike were out with injuries so they were co-conspirators! After a lot of confusion as to why he was there, squeaking about the fact that he actually WAS there, telling him I hated him, proposing to him, and hitting him a few times so that I wouldn’t cry (and yes, I realize the diversity of that response) we headed to an awesome dinner with friends in Crystal City.

Me and Ben at dinner

The rest of the night was spent making signs, drinking pumpkin beer, eating ice cream and watching Grey’s Anatomy.

Shell making one of several awesome signs

Good times with great friends. I went to sleep feeling so excited for race day and so well-loved to have such fabulous people rallying to support me. If I’m not the luckiest girl in the world, I want to meet the girl who is.

Sunday: Race Day

Shell and I are up and going a million miles a minute and before 6:30 she had already rewritten song lyrics to reflect race day (e.g. “Shorty fire burning on the race course, whoa-o; Kat’s gonna run real fast, she’s gonna kick a lot of @ss on the race course, woa-o”), hosted a disco party in Ike’s car (courtesy of his emergency light/whistle) and slow danced with Ike while waiting for balloons.

I love, love, love, love, LOVE race morning. Getting to the start of the race was such a rush and we timed it so that I could use a porta potty, meet some old friends and make some new friends before the start. Perfect.

Me, Mike, Carl (who is also running JFK50) and Chris

Since a PR was a possibility my plan was to start out conservatively (9:45-10 min/miles) and pick it up if I felt better later; I think I tend to go out too fast in the beginning of races and I wanted to mitigate that.

MCM Start

Video of the start, and thanking Marines

Immediately after the start we pass by Arlington National Cemetery. My step-dad’s sister was just buried at Arlington and it simultaneously shook me and inspired me. There are always inspiring stories at races, but MCM seems to have more- they are everywhere you look. But I wasn’t ready for one so early, and also not such a personal one. I turn a corner not much later to see an enormous American flag suspended over the marathon course. I’m such a giant, sappy, bleeding heart and this race is going to tug on every heart string I have.

American flags were hoisted

and carried

We run down Spout Run and turn onto Canal Road where I befriend Wayne, a Navy guy who is also running with Team Semper Fi.

Running by Georgetown University

I catch up to a runner from a DC running group that I ran with when visiting DC this summer and then I have my next tear-jerking moment. I see a singlet with a very handsome Marine who was killed in action- Bill Jacobsen. The singlet also says, “My son, my hero.” I’m compelled to say something, but what can you possibly say to a father that has lost his beautiful son? I tell him that I’m sorry for his loss and am completely overwhelmed by tears that I choked back as I ran ahead. What I said felt too superficial and I regretted it, but couldn’t figure out what else to say. I spent most of the rest of the race running right behind Bill’s sister (wearing a similar singlet) and trying not to think of my own brother who is a Marine about to deploy to Afghanistan.

We then turned into Georgetown where there are lots of great crowds and really fun personal memories. MCM was less of a trip down memory lane than the Baltimore marathon, but the house I grew up in is 11 radial miles from the White House so I’ve spent a lot of time in DC and I love so much about the city.

Georgetown spectators, Part I

Georgetown Spectators, Part II (shorter but better quality)

Before we reach the Kennedy Center I start to pass a man when I read something on his singlet that makes me realize he is Will Brown, one of the Groundpounders, a group of 4 men who have run every single MCM. All 34 of them! I know Will through the MCM message boards, but instead of treating him like a friend, I act like a total groupie and ask to take a picture of him. He humors me, but as I run on I can only hope that I didn’t annoy the Marine and ultrarunner with my obsequiousness.

As we head into Haines Point there are lots of spectators, even MY spectators!

Ben, Ike and Shell cheering for me

Lined up and ready to cheer

I also remember that last year this is where I started to fall apart and, in contrast, this year I feel great and I’m keeping my sub-10 splits as planned. I find Haines Point peaceful and I see my friend’s girlfriend who cheers for me and I stumble upon Ray, who is carrying an American flag. The theme for the day is tearjerkers and seeing a Ray immediately made me think of my friend Ray who is currently deployed in Afghanistan. I thank runner Ray and try to shift my focus to anything but worrying about “my” Ray. On one hand, as an American I am so proud to have amazing men like Ray doing good for our country; on the other hand, as a friend, it breaks my heart that someone that I care about is deployed. After dating my ex through 2 deployments, I want my heart in the US and not in Iraq or Afghanistan.

I think it is so amazing that people carry flags the entire race.

Check out this amazing tree in Haines Point!

After Haines Point we turn onto the National Mall where I see Ike before I am swarmed with spectators. I’m holding onto my pace but it’s a little more work now. I keep telling myself just to run the mile I’m in, make it to the Sports Beans, and to get to Ben, Ike and Shell.

A high school band playing for the spectators

Pink gorilla. There were also spectators dressed as a beaver and a bumble bee

Mile 15 had an awesome band and a great view of hte Washington monument

Runners and spectators behind the Lincoln memorial

Around mile 16 I see a man who is walking on crutches who is missing some of his calf and he is being followed by men pushing a wheelchair. I have this overwhelming wave of feeling so thankful that I have two working legs and lungs and heart that are more healthy than not. A flash of an e-mail that Corey once sent me sticks out: she asked me to enjoy running because she misses it so much (she is paralyzed). I suddenly feel so thankful yet burdened by wanting to do well for all those people who can’t do what I take for granted more days than not. I keep running, trying not to cry. I can’t believe I’ve held back so many tears in one stupid race.

It was such a perfect day for a race

Capitol Building

Bagpipers played for the runners on the National Mall

A ridiculous womens drumming group that comes out every year

I see my friends at Mile 20 coming onto the bridge. I hate the bridge. It’s long, boring, there are very few spectators and it’s a hill. Plus, people start to fall apart here so it’s easy to thinking about stopping to walk with everyone else. The problem is, if you’re strong enough to keep running there are so many runners who have stopped or slowed that it becomes a contest in weaving which makes running even harder. I see my friend Tuan, who is running across the bridge with runners from his running group and I run with him for a bit before I tell him to go take care of his own. He later told me I looked “so relaxed” like I was “going to get the paper.” I don’t believe him based on how I was feeling, but I get to the end of the bridge and turn into Crystal City.

A member of Team Semper Fi

Best end of bridge spectator EVER!

I also don’t like Crystal City. There are lots of spectators but it’s an out and back and that late in the race it’s tough to mentally have a loop going in the wrong direction just to tack on mileage. I make it to mile 23 and I start to have problems breathing. Stupid asthma. I’m so angry and frustrated, it feels like I’m sucking air through a straw into lungs the size of golf balls. The rest of my body feels great and mentally I’m so in the game but it’s all I can do just to get enough air to keep moving forward. This means I also can’t cheer for spectators, encourage other runners or thank the volunteers- my favorite parts of racing. Add to this that I see a group of motorcyclists who escort the coffins of members of the armed forces who were killed in action. Tears well up as they cheer for me and I choke them down again, telling myself I can cry at the end.

The last few miles are some of the hardest I’ve run because I feel muted by my difficulty breathing. I want to interact with people around me, but don’t have the air to do it. I run in silence and as the spectators begin to thicken near the finish line so many people look me in the eye and cheer for me by name. I can’t thank them and it kills me. A thumbs up just doesn’t express how thankful I am that they are cheering for me. I see friends Brett and Steve and begin up the hill towards the finish at the Iwo Jima memorial. The hill isn’t terrible but men are walking and limping up it and I think of how hard it would be to be a wheelchair athlete. There are Marines standing near the chute and I muster all I can for a high-five as I cross the finish line at 4:26:53.

Final hill on the way to the finish line. What's it like to cross? You'll need to find out for yourself.

A Marine puts a medal around my neck and I think of Dan, who I met at the start. Dan said that he had ordered a hundred medals that he passed out to runners so that the runners could give the Marines a medal that was so deserved. Dan, thank you for sharing such a wonderful idea; I hope you don’t mind if I borrow it next year.

Salty and not cute after 26.2 miles but so honored to be getting a medal from a Marine. I tried to thank him for his service but ended up a stupid, stammering mess and shook his hand.

The medal Dan was going to give a Marine at the finish.

My race wasn’t a PR, although I think it could have been if a) my asthma wouldn’t have started to give me problems and b) I wouldn’t have run an extra (are you ready for this?) 0.8 miles! I love this race, but it’s so crowded and so many runners stop to walk in the middle of the course (please move to the side), which resulted in a lot of weaving which really compounds over 26.2 miles. My pace applied to 26.2 miles and not 27 would have been a PR by almost 2 minutes, but such is racing. At the end of the race I got to give the pink balloons that Shell and Ike carried to help me locate them to little kids! I am the biggest fan ever of random acts of kindness so this was possibly the best part of the race! Next up: JFK50!

At the end with great friends and awesome signs

Slacker Zen

DCtoPgh — Sun, 18 Oct 2009 23:52:55 GMT

I spent Saturday at the Zen Center of Pittsburgh for an all day silent mindfulness meditation retreat. For about a year and a half I have practiced mindfulness weekly with a group that meditates for a half hour and does a text study. Our training clinic has also supported the use of mindfulness techniques with our clients as it has been empirically supported for chronic pain, depression, anxiety and (I just learned on Saturday) ADHD. Not to say that traditional medication and psychosocial treatments are no longer indicated, but only to say that mindfulness helps, too.

Personally, I use mindfulness all the time. I was trained in a “slacker Zen” tradition where “sitting” can be done anywhere- on the bus, in a waiting room, or while running. Other traditions have a very specific way in which you are to physically sit and can be very formal about technique and ritual. I had one teacher who, trained in a more formal tradition, succumbed to nerve damage when she resisted moving her foot once it fell asleep. I’m extreme. I’m not that extreme. I like my “slacker” practice.

Although it is best to sit for a minimum of 20 minutes (it takes that long for you to reach a state), some practitioners recommend sitting 45 minutes a day (who has time for that?), but my practice “counts” as long as I do it… whether it’s 5 minutes or an hour.

You'd be silent for an entire day if it was at a beautiful place like this

Mindfulness hasn’t changed my life or made me a different person but it’s been a really valuable skill. A few examples:

I practice in a tradition that focuses attention on a single point, typically the breath at the nostrils. But it can be a focus on anything- the breath in the belly, the sensation at the top of your head (or any other part of the body), or, in my case, the sensation of your foot striking the ground (if not running and really practicing, the sensation of a specific part of my foot as it strikes the ground). During hard races or ultras I often count my footsteps from one to four (not five because they it becomes automatic- we count to five all the time) and back again, focusing my attention on the movement of my feet, not my pain or how much further I need to go.
Meditation can be useful because it helps you become more aware of arousal states meaning that you can intervene before (for example) your anxiety becomes impairing; over time regular meditation can even reduce your baseline arousal. When I start to become stressed over (for example) a school project, to the point where I’m not being productive but only spinning my wheels, taking even 5 minutes to stop to focus on my breathing, brings me to a point where I can once again be a functional human being.
Through meditation I’ve learned that all states are temporary. Pain = temporary (HUGE for ultra running). Pleasure = temporary (sucks that it’s temporary, but if that means pain is temporary, too, I’ll take it). There’s something to be said for knowing that states are fleeting and being able to stay present in the moment.

Ideas 2 and 3 came together in a big way for me this summer. One day after a run I was sitting on the couch when it felt like my heart stopped. Then it started racing to such an extent that I put on the heart rate monitor from my Garmin because something seemed wrong- my heart was beating 250 beats per minute at rest. I knew this was bad, but instead of panicking, I stayed calm and went to my neighbor who was a doctor. He didn’t take me seriously at first because I was so calm, but once he listened to my heart he sent me to the ER. When I got to the ER the doctors and nurses kept commenting on how calm I was. I knew I had two options:

I could freak out (I’d leave that to everyone else)
I could be mindful and focus on my breath (I do this when I’m bored and don’t have anything to do anyway).

This was fine and dandy until they had to give me IV meds to get my heart back to a normal rhythm. The doc gave me the following warning (I couldn’t make this up): “It’s going to feel like you’re going to die, then you’re going to wish that you did die.” Awesome. They gave me the med and immediately it felt like someone was inside my heart trying to fight their way out with lots of sharp pointy things. I focused on my breath. I’m not sure how long the effects of the drug lasted- a minute maybe?- but I just focused on my breathing, and the pain passed. The docs and nurses were shocked. Not to imply that the pain wasn’t there, but I didn’t need to focus on it and I knew it would pass. Again, I’m not saying that mindfulness can obviate physical pain, but if it lessens it, isn’t that a skill worth cultivating? Three women in my meditation group were able to give birth without meds by using their mindfulness skills.

Just as running trains my body, I believe that mindfulness trains my mind and my ability to concentrate and that they complement each other to help me become as healthy and balanced as I can be. My teacher uses the analogy of the mind being a bottle with muddy water: with mindfulness we allow the sediment to settle so that we can see things with clarity.

Some references if you want to learn more about mindfulness (and feel free to ask questions!):

Mindfulness inductions from UCLA
A meditation timer that I like if you chose not to use an induction. The bell sounds like my teachers bowl, you can set it for any time and it gives you time to get settled after you set it.

A great video of a talk that Jon Kabat-Zinn, a mindfulnes guru, gave to Google. It's a little long, but it's a great primer and he walks you through a brief induction, trouble-shooting at the end.

A NY Times article on the brain changes that occur with meditation practice and how it may be related to happiness.
A TED talk (I love TED talks!) on how a certain type of mindfulness can be associated with hapiness and the underlying neurobiology.

In the spirit of loving-kindness meditation (where you practice cultivating compassion for yourself and others): may you be well and happy.

RR: Bawlmer (Baltimore) Marathon 2009, Hon.

DCtoPgh — Mon, 12 Oct 2009 04:13:14 GMT

Background: The 2004 Baltimore half-marathon was my first-ever distance beyond 10K. I had a miserable race and crossed the finish line proclaiming to my support crew that I would never run again. I really thought I meant it! This year’s marathon would serve as training for JFK50, with my plan being to run it as a training run (not race), take some pictures and video for this blog and encourage others along the way.

Now I should add: I love Baltimore. A lot. I spent a year living in Baltimore with my best friend, Hannah, while working at the National Institute on Drug Abuse as a post-bac fellow. It was one of the best years of my life and I love so much about the city- the cobblestone streets (created from stones that used to weight the ships that came into Baltimore harbor), the original Washington Monument, Hon culture, the farmer’s market under 83 and crabs. I loved the fries at Brewers Art, the beautiful architecture of the old mansions, gelato from Vaccaro’s and nights out in Canton Square. I am Baltimore’s #1 fan.

Pre-race: At the expo I meet up with my friend from college, Jamie.

Me and Jamie at the Expo

Jamie was one of the first people I met at Maryland and he was always floating around since he was friends with all of my roommates. We got back in touch and are going to do the Columbia triathlon together next May and I won’t let him forget that he pitched Kilimanjaro in 2011. We wandered what I thought was a very good expo and I was thrilled to see that the tech shirt was a women’s specific tech shirt! Good job, Under Armor! I’m sick of “small” race shirts that are longer than my shorts with sleeves down to my elbows. I split up with Jamie to head to my best friend Andy’s place where we spend the night drinking beer and playing the drums. Awesome way to relax pre-race.

Andy's drum room: Awesome.

Race day: I’m up early and the moment I step out the door, I am stunned by how hot (~65 at 5 am!) and humid it is. The weather stays warm and humid all day. I get to the start and try to find Jamie but instead befriend Sam, a Marine who is about to run his first marathon. I found the start to be very disorganized and there was no partition between the runners and the spectators meaning that some spectators formed a wall that prevented runners from entering the start. One bonus was that there was a confetti canon. Every marathon start should have a confetti canon.

Starting Line

We take off north and the first few miles are uphill but I keep a steady 9:45 pace. We run through the zoo and botanical gardens which I think are beautiful. I find a guy in a Steelers jersey and try to stay near him, deflecting a few comments from Raven’s fans who are not thrilled to see a Steeler on their territory.

I also find two guys decked out as Ravens- beaks, feathers, wings, the whole 9 yards.

We turn south and nostalgia sets in as we run by where my good friend Adrienne used to live, and me and Hannah’s old apartment. I see Oscar, a former co-worker, and run over to him for a quick hug before continuing forward (I have somehow had friends spectating at every marathon I’ve ever run! Even Antarctica. How lucky am I?!). I’ve passed the 4:15 pace group and I know I should slow down but I feel so strong as I head into downtown and my pace drops to around 9:15.

Lobster dog!! I saw him and asked the owners if I could take a picture. The dog was so super sweet, incredibly cute and very happy that one of the runners (me!) came to play with it!

I thought I would love Federal Hill, and while the first mile in and the last mile out were beautiful and had incredible spectator support, there was a three-mile loop that was no-man’s land; it also starts to rain.

The Star Spangled Banner was written after Francis Scott Key witnessed bombings in Baltimore's Fort Henry (wiki)

On the left is the Visionary Art Museum. It's facade is a mirror mosaic.

We come back through downtown and head over to Fells Point where I remember playing credit card roulette, drinking bellinis at a gorgeous waterfront bar, and even a very romantic first kiss on the water.

The Harbor from Federal Hill

It gets better as we run by the bakery that fills the air with the smell of fresh bread- one of my favorite things of this part of Baltimore (me and Han used to roll our windows down every time we went by). Right as I am reminiscing about me and Adrienne playing hooky on the first spring day to get our nails done and drink beer on a patio, the 4:15 pace group passes me. Let the mental games begin. We turn towards Canton Square and once we head towards Patterson Park I start to fall apart. This is compounded by the fact that this is where:

The second half of the hills begin
The half marathon joins the marathon (the slower marathons were joining with us, so a lot were walking and some lacked the etiquette to move to the side which created lots of people to run around)
We again head into an area almost devoid of spectators

THIS is where I bonked! Ugh!

I find a gu to snack on, start thinking mantras (“Who’s a runner? Kat’s a runner!” “Thankful. Focused. Calm.” “Breath”) and do anything I can to keep my head in the game, but I start to walk the hills. I check out. It turns from a good run to “just” a training run. My pace get closer to 11 minute miles. Then I get to mile 20 where there is a clock: 3:22. What?!?! I wasn’t watching time, just my pace, and I realize if I have a strong 10K I can PR. What?! I snap into action and just when I think I’m thirsty and could see another gu I see that both are available from Terp volunteers! Awesome! As we leave Lake Montebello one of the more passionate spectators had stopped cheering. “Hey!” I yell at him, “You stopped cheering!” He starts cheering so ferociously that about 5 runners around me start to laugh. I tell them my favorite running secret: If you cheer for spectators, they cheer for you!

I have this insane burst of energy from miles 22-24. Some runners have their names on their backs and as I pass a girl named Julia, I tell her she’s doing great. “OMG! THANK YOU!” she screams loud enough to startle me, “You have no idea how much I needed that!” Yay! I was a race angel! I see an older man standing watching the runners and I wave to him and yell good morning. He perks right up and tells me, “You look great, sweetheart!” I love when people call me sweetheart. As we go up yet another hill, I turn to a guy who seems to be having a tough time. I’m hamming it up and ask “Do the hills ever go down in this city?!” He is too tired to appreciate my humor and sadly shakes his head. I feel bad and immediately shout, “Yes! They go down! Really!!!” A few seconds later a relay runner passes me, saying “You are the friendliest runner I’ve ever seen!” Yay! That’s the best thing someone could ever say to me. The race could stop here and it would be a good one. But the race doesn’t end here, in fact here is the gummy bear station! One group of volunteers bough and distributed 400 POUNDS of gummy bears! I read this in a pre-race e-mail last week while at work and I frantically turned to my office mate: “OMG, Brian!” I pause to see if Brian is working or looking at sports scores. Just sports scores, so I continue: “Brian! There’s going to be a gummy bear man with 400 pounds of gummy bears at my race this weekend! That’s me, you, and Brooke (our boss), in gummy bears!!!!” Brian just shook his head.

Awesome spectators!!

This person was there 5 years ago! I never forgot them! So psyched I captured it this time!

We run through sections with amazing spectators and around mile 24 drivers stuck in traffic have gotten out of their cars to cheer for the runners. The final stretch is downhill and we pass my old apartment again, as well as my brother’s old apartment. I come upon a guy I’d been leapfrogging with the whole race. I told him he’d better beat me and he conceded that I could finish first as he dropped back…. Only to sprint ahead a few seconds later! I cheer for him and head to the finish line myself.

The girls on the left were holding hands as they ran towards the finish line.

Finish time: 4:23:47. I missed my PR by 47 seconds. In some ways that hurts- so close! But in other ways, it’s amazing. I ran 30 miles last weekend and an ultra three weekends ago meaning that my legs are anything but fresh and rested. This was a hilly course, I wasn’t going out to race, and I even stopped several times to take pictures and video. And I finished having fun unlike my 4:23:00 PR where the last 6 miles were miserable and I was gutting it out. It may not be reflected in the time, but this race shows me that my fitness is improving, which is great.

Post-Race: This race was only one very small part of a big weekend. I left the race to head to the Chesapeake Bay to surprise my best friend for her birthday. She was surely surprised (“OMG, Kitty! I can’t believe you’re here! I want to keep touching you to make sure you’re real!”) and we spent the rest of the weekend gabbing like only best friends can and eating incredible food courtesy of her wonderful husband. We even went to the beach across the street from the new (five bedroom!) house they’re building.

"Small" nachos. We also had steak, brown rice with almonds, asparagus and onion, and ravioli with sauteed baby eggplant. The man is also a rocket scientist. Seriously.

Breakfast!Sweet potato hash, turkey bacon, eggs and waffles.

Morning walk on the beach

This weekend had it all: I saw old co-workers, my family, two of my best friends, toured one of my favorite cities and running the marathon was the keystone that brought it all together.

Big Week! I've been sponsored!

DCtoPgh — Fri, 09 Oct 2009 04:28:27 GMT

So the title says it all. This week I got my first sponsorship! I've been sponsored by Sugoi, an incredible Japanese run/bike/tri apparel company. I really love their stuff (their response jacket got me through winter training in Pittsburgh and the Antarctica marathon), I wouldn't represent a company in which I don't believe. I'm thrilled that they want me to be affiliated with them, particularly since I'm not an all-star athlete. Yes, I dream of placing in my age group and 7-minute miles and floating through the woods without an effort. But rarely am I that girl. Instead, I'm the busy student/athlete/volunteer who has placed last in her age group (ahem Pittsburgh triathlon), is more likely to see 9-minute miles and I trip when I run in the woods. Or on pavement. In fact, I trip frequently, sometimes over nothing and I have scars to prove it. But what I hope Sugoi saw in me is my passion for sport, my joy when I connect with others and my dedication to improving our community, particularly for our youth.

I also got an invitation to be part of Big Bang Bikes cycling team. I've spent- not exaggerating- about 10 hours with the owner over the last week. He is incredible and helped me find an amazing bike which will be just what I need. He is so knowlegable and it is clear that he loves, and is very good at, what he does. They're forming a women's cycling team and are looking for a core group of dedicated women, some who will race regionally. I will not be a regional racer, but I am thrilled at the thought of riding with other dedicated women (one who I actually met through Active.com while soliciting information on how to improve my biking!). And a kit and store discounts aren't so shabby either.

Since I hate posts without pictures, what do you think of my new bike? They built up a Cervelo S1 frame with a carbon crank, a Pinarello wheelset and included narrow handlebars with small drops so that my narrow shoulders and tiny hands can handle my bike. The S1 is an awesome step up because its seat post has flexible geometry so that it can be positioned for road or TT riding. This is particularly important for me because Pittsburgh is so hilly it's tough to train on a TT bike here (as one bike shop owner said, the only flats are the transition from downhill to uphill). Throw in some clipless pedals and a set of aero bars I think I'm ready for some riding!

My baby. Names in the running: Intrepid, Artemis and Aphrodite. Leave any possible name suggestions as comments!

Aerobars on my narrow handlebars. I was told the standard handlebar width is 44 cm, the average female has 39 cm shoulders, and my shoulders are 36 cm!

Striking a Balance

DCtoPgh — Fri, 02 Oct 2009 20:31:22 GMT

For people who don’t know, in addition to running marathons and ultramarathons, I’m getting my Ph.D. I spend a lot of hours working and managing school and training is a perpetual juggling act. Sometimes I feel like I don’t do either very well because I’m burning the candle at both ends and sacrificing one for the other, but recently it seems as though they’ve been fitting together in better ways than I’d ever expect.

Impossible2Possible

I’ve talked a lot about this group because I’m so excited to be working with them. Ray invited me to join him and Bob Cox for a camp in Canada in October. The problem is that October has 5 weekends:

2 I’m running marathons (Baltimore and MCM)
1 I’m at an all-day mindfulness meditation retreat
1 I’m vacationing in a cabin in upstate NY with some of my very best friends
1 I’m working (I work with kids so I work one weekend a month)

I was bummed that I’d need to sacrifice something in order to participate until Ray called me and told me that the camp would be November 14^th and 15^th (to mimic the arctic conditions they faced in Baffin Island!). Not only does it not conflict with races, school or personal obligations, but it’s the week before JFK50 meaning I won’t need to worry about running 30 miles at 3 am in Canada before working with 40 teenagers (although I bet between Ray and Bob I’d be able to find a running partner!). I’m amazed it all worked out and couldn’t be more excited. I’ll surely post more as this unfolds.

Ironman and Internship

Ahhhhhh. I said them. I said the “I” words. Ironman. Breath. Internship. Whoa!

I’m not sure which is scarier. I assume athletes read this blog so you know that an Ironman is a triathlon with a 2.4 mile swim, 112 mile bike and 26.2 mile run. For the non-psychologists, internship is a year-long placement necessary for me to get my Ph.D. I will be matched (think med school residency match) somewhere (anywhere!) in the US for a year which is both scary and exciting- just like the thought of an Ironman.

I was thinking about an Ironman in 2010, but I can’t get my biking where it needs to be in time. That makes 2011 the next possibility. The problem is, I’m eligible to apply for internship next Fall (2010). I’ve gotten good at juggling, but applying for internship next Fall would mean that I would be training for an Ironman while:

Traveling the US interviewing for internship placements
Trying to wrap up my dissertation for defense
Moving my life somewhere between Pittsburgh and Seattle and
Starting a new job

That is a bad idea. I’m good, but I’m human and I can’t swing all of that. I spoke with my advisor about my plan for the next few years and, without knowing about my Ironman concerns, she suggested that I take an extra year and apply for internship in 2011 (not 2010). This means that I can do it all- apply for a competitive research grant from NIH (an NRSA in case an academic reads this), work on my dissertation, apply for internship and train for an Ironman. How did that all work out?!

As I begin to compete more and my races become more extreme and require more preparation, I know that I’ll need to make tough decisions and begin to sacrifice, but right now it feels really good to have everything that is important to me falling into place. I sort of feel unstoppable which I hope is a feeling I can hold onto for JFK and IM2011

Youngstown Ultra Trail Classic 50K

DCtoPgh — Mon, 21 Sep 2009 00:15:30 GMT

I signed up for the Youngstown Ultra Trail Classic 50K as part of my training for JFK. It’s crazy to think that three months ago I wasn’t sure if I could run a 50K and now they’re training runs. Just two years ago I wasn’t sure I could run my first marathon and this was my 10th endurance running event. I didn’t have any time goals for this race, not knowing how technical it would be. I also didn’t taper at all, but I thought if I could come in under 8 hours then it would be a 47 minute improvement over Laurel Highlands and that could count as a good day.

I was up at 4 am to drive to Youngstown, Ohio, for the start of the race in Mill Creek State Park. The stars were out and I was able to watch the sun rise over the rolling countryside. Surely, this would be a beautiful day. The start was cold and as I went down the trail from the parking lot to the start, I hear my name and see Rick Freeman calling me over. Rick is the Laurel Highlands Ultra RD and he has run the Iditarod “Fun Run” (350 miles for anyone who is curious) a few times. He’s well-known in local running circles and his huge grin paired with the button down shirt he’s going to run in put a smile on my face. I still think it’s crazy that people like Rick know my name (and call me over), Ray Zahab wants me to be involved with impossible2Possible (expect an update on that soon, too- we have a call on Tuesday), Runners World contacted me for an interview, and Josh Cox is a fan of my Antarctica facebook page. I don’t get it.

Steam rising off of Lake Glacier at the start.

I make a half dozen other friends at the start and again I am convinced that ultrarunners are a great breed of people. We have a pre-race “meeting” (watch when crossing the street, don’t litter) and the race begins with the RD yelling “START!”

Runners listen to the RD at the Old Log Cabin

We take off down a paved road and turn up to a steep steel staircase, across a park area with tennis courts, football fields and the like and then the fun begins. The trails on this course are moderately technical single track but there are some flat stretches where you can pick up some decent speed. There are also technical climbs that stop mortal runners (i.e. me) dead in their tracks. Descents so sharp that my knees hurt (I’m 26, my knees don’t hurt yet).

Runners run down the second part of one of the first steep hills. Photo courtesy of Joel Button.

See all those trees? That's the trail. Go to the bottom.

There were inclines so steep that my legs sometimes slip back while I climb.

Up, up, and away

Taking a breather two thirds up a hill. At the top is the "love log." One runner told me that when getting over the log: On the first pass, you get creative, on the second pass, you sit, on the third pass, you sit and contemplate life. He said this on the second pass after I sat to get over it. He bounded over it. I think he clicked his heels.

Falls on this course are frequent. I don’t know if I saw anyone who wasn’t bloodied from a fall and I witnessed some brutal wrecks. One man was going down a steep incline and all I saw through the woods was a white shirt launch forward about 5 feet and then drop about 10. I can’t believe he came back from it. A 73 year old runner (inspiration!) had duct-taped his wounds! I’m also in awe that I only fell once- and I bounced back quickly enough that the runner behind me commented: “Nice save!” No blood was spilled

The course was a figure-eight broken into 1 large top loop (7.5 miles) and 1 small bottom loop (4 miles) which allowed for aid every four miles (at the top and middle of the “8”). Course volunteers are always great, but I thought the course support was particularly enthusiastic, supportive and helpful. Both loops ran along lakes and had pretty dams with peaceful flowing water.

Pretty dam we ran by several times.

Lanterman's Mill

The weather was 70 degrees with bright sunshine and there couldn’t be a more perfect day to run. I don’t know how to describe it, but I felt in sync. I have this image of this runner floating through trails effortlessly- Lucas did this beautifully in Annie's Run. The lone runner who runs in perfect form through a serene setting and could be easily picked up and placed onto the pages of a running magazine. I felt seamless- like I was running strong and tall and I was meant to be running on this day. Around mile 29 a veteran of 90 ultramarathons commented on how consistently I was running.

I spent most of the race chatting with fellow runners, but I also enjoyed the quiet points where I was alone in the woods. Locals who I ran into were very kind and encouraging- including an older couple who watched me catch my toe on a rock and both reached out to catch me, although I’m sure I would have inadvertently tackled them both if I hadn’t righted myself first. I also ran into my ex Chris’ sister, Alyssa, and his mom, Kathy. It was around mile 24 and I was getting a little tired so it took me a minute to realize that it was really them and I wasn’t just seeing things. I haven’t seen them in the 6 months since Chris left me for another girl while we were on the ship in Antarctica (with 6 days left on the trip, and he couldn’t man up and tell me the real reason he left me… yeah, it was cold) and I had mixed feelings about them being there. On one hand, I think they found out I was running the race and came to see me and I really, truly appreciate that. They really are good people. On the other hand, seeing them really threw me for an emotional loop that I wasn’t prepared to tackle. It shook me for about 3 miles until I started to get so choked up that I couldn’t breathe and started to catch my toe on rocks because my mind wasn’t on the trail; thankfully I was able to use some of my mindfulness meditation techniques to refocus my attention and I was good from there. I finally met up with another runner for the last few miles which made them fly. When we reached the clearing to the finish I couldn’t believe we were already done!

View from the finish line

At the end of the day, I came in at 7:22, 1 hour and 25 minutes faster than Laurel Highlands! The vet of 90 ultras who commented on my form also said that he considered this a hard and technical course (I guess I’m biased by Laurel’s difficulty) and said that on another course we could finish 2 hours faster. Although there were flat parts where I could run fast (“fast” being relative, of course), my Garmin says the elevation gain over 31 miles was 12,000 feet; RunningAhead.com says it was 18,000 feet. Either way, I guess my experiences running in Pittsburgh have altered my perception of “flat.” I’m proud that I ran so strong without a taper and I’m psyched to be reaping the benefits of my training. This race didn’t hurt like shorter races have and I ran strong until the end (I realize this might mean I need to start running harder).

With new ultra runner friends at the finish. Me, Joel and Bob. I later found out it was Bob's first ultra. Congrats!!

Finishing so strong made me feel tough. I have this mental image of a woman running through the woods, getting dirty, tackling hills, roots and rocks, and being strong, beautiful and graceful all at once. I am certainly not very strong, I make no claims to being beautiful and I am surely not graceful- but floating through the woods today made me feel like I was all of the above. Today, running set me free and helped me realize that I’m becoming person I want to be. I hope there are more runs like this in store- if nothing else I’ll certainly seek it in this race next year. This was one of my favorite races and I’ve already recommended it to other runners.

Race Pros:

Great course support and accessibility
Frequent restrooms. Not porta potties, restrooms, located about every 2 miles.
Gorgeous course
Great packets, probably the best I’ve gotten. For $40 race registration, I got a fuel belt(!)* , a tech shirt, and lots of Hammer products and other goodies.

Possible Improvements:

The trails were poorly marked with ribbons and flour. The ribbons were pulled off the trees by passersby and the flour became thinned out towards the end. One runner commented that it was the poorest marked course he had run. At one place, about 10 other runners and I missed a turn the first time and I redirected runners who ran right past it the second and third times. I think this allowed two runners to cut the course because I left them in the dust on one loop, they never passed me (I didn’t make any stops and it was single track so I couldn’t have missed two runners passing me) and they somehow leapfrogged ahead of me to the next aid station. It was sketchy, but ultimately running is a race against yourself and I hope they didn’t cheat themselves out of an honest run.

My favorite course marking

No medals! Really? One of the race organizers asked: Do you really need another medal? No, I don’t. Honestly, I’m running out of room for them and I’m not sure how to display them without it being showy. But it’s nice to mark an accomplishment (and it helps me keep track of races). If I don’t need a medal, how about a diploma? I could use another one of those right about now. Could you please fast forward me to Doctor, Mr. RD?

Project 365- Finding Beauty in Pittsburgh

DCtoPgh — Fri, 18 Sep 2009 15:58:39 GMT

As if getting my Ph.D., training for ultramarathons and volunteering wasn't enough to keep me busy, I decided to take on a new project.

I found out about this project from my friends Kathy and Alex. Kathy just moved to Hong Kong with her new husband and word on the street is that as a newly minted lawyer, Alex is off to London. Cool, exciting things for these two. I love photography so I liked the idea of this project but I was worried: what if I was boring. I mean really, I basically run and study a lot. So I expressed my concern to my friend Kristin while we were on a picnic in the park. And in the kind of brilliance that is so natural to her, that I’m not even sure she’s aware she has, she exclaimed: I love the idea! I would think that it would make you look for the beauty in the world.

Sold. I have no idea what most of the next year holds- I know there will be some big races (JFK and I'm toying with the idea of an Ironman which I'll post more about later) and some professional milestones (defending my comps, prosposing my disseration and maybe applying for internships). A little international travel is planned with Ray Zahab and impossible2Possible. But maybe the big things aren’t the important or exciting parts of life. Maybe it’s the beauty that we take for granted every day. So wish me luck as I embark on a project where, in the next year, I will seek to find and document the beauty in Pittsburgh.

You can follow my project here

9 September 2009: Sunset from my condo

Charity, Part II

DCtoPgh — Thu, 17 Sep 2009 19:26:13 GMT

When I ran the Antarctica marathon I fund raised for the Injured Marine Semper Fi Fund. Due to the incredible generosity of friends, family and Active.com community members, I was able to raise more than $5,000 for injured Marines and their families. I know that I took my obligation to the organization very seriously. Even a few dollars would be more than they had, but I frequently worried about raising "enough" to make a difference. A few of my running friends are taking time out of their busy schedules to do good for others and I wanted to support them in their endeavours by sharing their organizations:

Ashley: Etgarim

Ashley and I went to college together, and now we're both getting our Ph.Ds in clinical psychology studying addictions. Ashley rocks at life and is as sweet, beautiful and athletic as she is smart (sorry boys, she's taken). Her goal is to raise $1,800 for Etgarim via her participation in the NYC Marathon.

"Etgarim (which means challenges in Hebrew) was established in 1995 as a non-profit organization by a group of disabled Israel Defense Force (IDF) veterans and rehabilitation experts. The principal aims of the organization are to enable children, adolescents, and adults with special needs to realize their optimum potential, to enhance their abilities, and to integrate within society at large. These aims are achieved through outdoor and adventure training. Through educational rehabilitation, Etgarim facilitates personal growth, enhanced self-confidence, the nurturing of excellence, and improved self-esteem. To date, Etgarim has opened up a new world and a variety of options for over half a million Israelis. Today over 5,000 children and teenagers with different disabilities participate in its activities, as well as 700 adults from over 100 communities around Israel.

Today there are some 50,000 special needs children in Israel. Their disabilities range from physical disabilities to autism, Downs syndrome, trauma, and paralysis. Of those 50,000, Etgarim reaches only 5,000. This year Etgarim has set itself the goal of expanding the programs to reach even more children."

Click here to support Ashley and Etgarim.

Karl's Run for Clean Water

I know Karl from running the Marine Corps Marathon. A Naval Academy alum, to the best of my knowledge, Karl has succeeded at everything he has put his mind to, but remains humble about his accomplishments. One of the most consistent and dedicated runners I know, Karl's goal is to raise $7,500 for clean water by running the Las Vegas Marathon.

"Every week, millions of women and their children walk more than 14 miles just to get water for their families. Most of this water is contaminated, but it's the only water they have. They take the chance of catching diseases like bilharzia and schistosomiasis (parasites) - with every sip. There's nothing they can do to change it.

100% of all donations go directly to water projects, and each donation is "proved" when projects are complete. A $20 donation will provide clean water for one person for twenty years."

Karl's donations are being matched. Click here to help support Karl's Run for Clean Water.

Toby: Outdoor Outreach

I know Toby through Active.com. As community development specialist and endurance expert extraordinaire, Toby has given me lots of great advice and nudged me towards ultra running and triathlons. Toby isn't running anything in particular for Outdoor Outreach, but I'm not sure he needs to: in the last few years, Toby has raced nearly every race distance, including two 100 milers and an Iron distance triathlon. Toby's goal is to raise $1,000 for Outdoor Outreach.

"Outdoor Outreach programs support underserved youth in San Diego County who are at risk for school dropout, substance abuse, violence and unintended pregnancy. This is the only agency in San Diego and one of just a few in the country that utilizes *outdoor physical experiences *to provide youth with the support, relationships, resources and opportunities they need to become successful adults. Watch the video.

Some ideas of where your donation(s) goes to the below:

1. Support 15 youth at a surf camp in southern California $500.00

2. Purchase snowboarding lift tickets for 13 youth $250.00

3. Send one youth on a multi-day climbing trip to Joshua Tree $100.00

4. Transportation for 1 surf trip $50.00

5. 1 pair of rock climbing shoes for youth participant $25.00"

Click here to support Toby's fund raising efforts for Outdoor Outreach.

Training

DCtoPgh — Fri, 04 Sep 2009 21:28:07 GMT

I recently realized that although I talk a lot about my running and racing, I don’t talk a lot about my training. I thought it be a good idea to share how I’m training to run JFK50 in November.

I’m following the Annapolis Striders Plan modified as such:

Monday	Swimming, no less than 2 miles
Tuesday	5 plus yoga
Wednesday	AM: 7 plus running the Cathedral\stairs; PM; Swim no more than 2 miles
Thursday	Rest
Friday	5 plus yoga. I swapped Th/Fr so my legs would be fatigued for the weekend runs
Saturday	16-22 miles
Sunday	10 miles

The Cathedral of Learning where I run stairs. It's the second tallest academic building in the world.

I will try to run as many runs as I can on trails but with a busy semester that might be tough to swing logistically. I also plan to run extra long at least once a month. For September it will be the Youngstown Ultra Trail Classic 50K on the 19th. For October I have yet to decide. I want to shoot for a 40 miler a few weeks out. I have two options. I could either:

Run the Marine Corps Marathon as scheduled and then tack on 14 miles

The previous or following day (I’m not sure if back to back runs would physiologically reproduce the stress of 40 continuously)
The same day

Run the Marine Corps Marathon slower than normal and try to tackle the 40 the following week.

I’m not sure if a too-long taper (Option 1) is better or worse than back to back high-mileage weeks (Option 2). This is a lot of mileage for me so I’m hoping I can maintain this volume and remain uninjured. Any input is more than appreciated!

Open Water Redemption

DCtoPgh — Tue, 01 Sep 2009 20:00:53 GMT

In an effort to de-stress, relax and catch up with friends, I went on vacation last week before starting what is surely going to be a brutal semester. Seeing friends and family, laying on the beach, grilling and drinking good beer were surely highlights of the trip and just what the doctor ordered. I brought some workout clothes but planned on taking it easy since my body had been feeling so beat up. The person with whom I was staying got me hooked in with the local tri club and on Friday I joined them for an open water swim. You may or may not remember my last open water swim: the disastrous Pittsburgh triathlon. Honestly, I wasn’t too worried about this open water swim but every once in a while I’d have a flash of worry: what if something similar happened again?

The triathletes that I met before we started were fantastic. In particular I befriended Theo, an ultra runner who seemed anxious about getting in the water since it had been a few years. We headed to the water which was idyllic. The air temp was a balmy 90+ degrees so the 71 degree water felt perfect. Swimmers told me to keep an eye out for mating sharks and rays. Snorkelers were checking out fish. The sun was starting to set behind the rocks. I couldn’t imagine anything more perfect.

It was really beautiful! I really got to swim here!!

I start to swim and head out to the ¼ mile buoy. I hear the seals on the beach and I see bright fish darting around. The buildings on the sides of the hills are gorgeous. I can’t believe this counts as a workout! Why doesn’t everyone do this all the time?! We continue on to the half mile buoy and I feel great so I consider heading out for two miles instead of one, but I didn’t want to keep my friend waiting while I finished up. As we head back towards the ¼ mile buoy, every time I look up to sight, Theo is right next to me reassuring me that we’re on course. I couldn’t believe how attentive he was and I couldn’t appreciate more that he swam with me. I later learned that he busied himself during his swim looking up for swimmers ahead and back for swimmers behind. I can’t begin to comment on how nice it was to have a friend in the middle of the ocean!

I get back to the ¼ mile buoy and an Ironman comments on what a perfect day it is. I honestly can’t imagine anything better and I respond that it is much better than the Alleghany River. Of course Ironman’s friend is a Steelers fan and in the middle of the ocean we start to talk football. I LOVE it!! We finish up the swim and I felt so refreshed and I was trying not to beam ear to ear because I felt dumb for being so happy over something so simple. But it was wonderful. I could have swam the two miles for a better workout, but I finished in time to start to watch the sun set.

!http://farm3.static.flickr.com/2541/3875788243_263e251416.jpg!

The sunset was incredible. This picture doesn't do it justice. The sun's reflection made the water a crystalline blue and the pinks and reds were vibrant.

This swim afforded me the opportunity to play in a beautiful place on a beautiful day, chat with incredibly kind people and regain my confidence in my open water swimming ability which is huge since I want to tackle more triathlons. One quote that I love for training is “I do today what you won't, so tomorrow I do what you can't.” My long boring swims in the cold pool at school aren’t always rewarding, but because I put in the hard work in Pittsburgh, I could enjoy a beautiful swim on vacation and days like this make it all worth it.

Run Around The Square 2009

DCtoPgh — Sun, 23 Aug 2009 15:16:02 GMT

Pre-Race

I love this race. Half the reason I love this race is that it’s a trail 5K in a community that rallies around the run, and the other half is because packet pick-up is one block from my favorite bar that I never go to. D’[s Six Pax and Dogz|http://www.regentsquare.net/ds6pax.html] does just that… beer and hot dogs. And cheese fries. They have a beer cave with hundreds of brews. I clearly rounded up ten of my closest friends (okay, friends who I knew would be up for several hours of drinking) for happy hour. Beyond just being awesome because I was with friends at my favorite bar, happy hour was also cool because two guys who claim to have been motivated by my running were there:

Daniel, a former collegiate runner who signed up for Run Around the Square as his first post- hip surgery race (he was shooting for a sub-3 at Pittsburgh and tore his labrum playing soccer right before the race- ouch!).
Dave, who biked across the US and was inspired to run the Spirit of Pittsburgh half marathon in November (still not sure how I motivated him to do that).

As far as I’m concerned, I could have crawled the race backwards and happy hour bringing people together would have made this race worth it.

Race

I woke up and surely felt the effects of 6 hours of drinking, hot dogs and cheese fries. Smart people do dumb things sometimes. Or frequently if you’re me and keep signing up for ultras. That’s a separate point. I needed to run 10 miles and 20 miles this weekend so I made Saturday my 10 mile day and planned a route that would let me run a 7 mile roundtrip route to the race.

Per usual at race start I see current friends (Lisa who I coached with, Sarah who’s one of my classmates, Jen #1 with whom I’m on a treatment grant, and Justin who was my cheerleader at Drake Well) and make new friends (super fast female Pharaoh Hound, Terp Alum) at the start. I’d like to beat my course record (26:49) but I’ve been putting a lot of mileage on my body and all of my runs have been slower than normal recently. We wait for the start, which has been delayed by-- are you ready for this?-- a raccoon on the trail. Seriously? I have now had the following animals interfere with race courses: penguin, wild turkey, ground hog, and raccoon. Once the raccoon has been cleared (when did I think that phrase would make it into a race report?) we get started.

Mile 1: Brick streets and lots of spectators. I see an ambulance a half mile in and think that it is really good positioning because the streets are so treacherous. Right before the first water stop I see Sarah’s fiancé, Scott, who cheers for me like he came to cheer just for me. So awesome. Scott’s a really talented runner but he was out there to support Sarah and did a great job supporting me as well.

Brick Streets in Regent Square

Mile 2: Going into mile 2 there is the champagne stop that was there last year! But it’s better than ever because it’s manned by my friend Jen (#2) and her husband, Jon. She yells at me and holds up a cup of champagne and I consider taking it since I know today’s not going to be a PR day. I decide against it and tell her I might come back. The men in tutus from last year’s water stop were dressed as Steelers this year- including a Troy Polamalu wig ! There was also a musician playing “She’ll Be Comin’ Round the Mountain” (elevation increase for this race: 1,144 feet). As we head onto the trails there is an a capella group AND I see Scott again. Awesome. I finish mile 2 at around 19 minutes and realize that’s when Daniel wanted to finish. Man I wish I was fast sometimes! Ok, I wish I was fast all the time.

One of the only web images I could find of the Frick Trails. Of course this was a flat part that didn't exist in our course.

Mile 3: About 30% of the participants are walking since it’s such a long nasty hill but I know we’re coming up on a killer downhill so I try to encourage people to pick it up. Yelling “it’s all downhill from here!” while true, does not make friends at mile 2.5 of an uphill trail 5K. There are musicians placed at half mile intervals and I hear the bagpiper before I see him. I love this race! I finish and I hear someone yell my name but there are so many faces I can’t figure out who it might be. I’m over a minute slower than last year, and in some ways that’s disappointing, but I also think that my potential for speed would be better accessed if I was a) rested and b) training for speed and not endurance

Post Race

As I go through the chute, they clip my chip, and hand me water and a long-stemmed carnation. I almost immediately run into Sarah, Scott, Daniel and Daniel’s friend, Michael. Sarah didn’t have a strong run, but Daniel had what I would consider a pretty impressive 19 minute finish on his first race post hip-reconstruction. Vendors, dogs and kids are out in force (there were at least three 4 year olds who ran the 1.5 mile fun run- with times around 16 minutes!!) Daniel and I seek out puppies (there was a dog race so dogs abound) and befriend two ENORMOUS St. Bernards. The bandanas for the dog race matched the race t-shirts. There aren’t words for how cute it was.

We grab Rita’s Italian ice, which is the best post-race food that has ever existed in the history of the universe. That good. Panera cinnamon crunch bagels also top the list and wouldn’t you know D’s was there serving beer right next to a grill with hot dogs and hamburgers. We stuck around the after party for about an hour where I also ran into Kasey and David (who I found out was the mystery finish line cheerer) and some other friends.

Mornings like today make me wonder why people don’t run. Actually running the race was maybe 10% of what made last night and this morning so awesome, but it set the stage for everything else. As I ran home from the race I was floating and running felt good for the first time in a long time.

Readers, feel free to post in comments: What is your favorite part of racing? The competition? The spectators? PRing?

Kat vs. Car AKA I'm a Ninja

DCtoPgh — Wed, 12 Aug 2009 18:21:34 GMT

This morning I wake up and, for the second time this week, I feel like someone beat me in my sleep with a baseball bat. I would blame Andy, but he lacks opposable thumbs.

Andy

My lower back hurts, my piriformis syndrome hurts and once I actually get out of bed I’m hobbling because all the tiny bones in my feet hurt. Everyone keeps asking when I’m going to break? Now. I decide to suck it up and get out for a run because I have a 50 miler to hold me accountable in November and I can’t rework 7 miles into another part of the week. I make a new playlist on my iPod and throw on my Semper Fi Fund t-shirt, knowing that today I may need some extra inspiration. (Never put anything in the first act that’s not in the finale).

I do a 4 mile loop through Squirrel Hill, running by Mister Roger’s house, and am thankful when crews doing roadwork stop traffic in both ways for me so I can run without worrying about getting hit by a car (foreshadowing). I finish up back near my place and decide I feel good enough for another 3 mile loop. In fact, I’m feeling great. I’m FLYING. Hallelujah it’s the redemption run I’ve been needing for weeks. As I run through Bloomfield there is some sort of car accident. I can’t figure out what it is- there are three police cars, a crowd of people and a police man driving an intact car off the sidewalk. Not sure, but I run on. About two miles later I finally hit a long downhill to home as Citizen’s Cope “Let the Drummer Kick” (modified in my head to “Let the runner kick”) comes on my iPod. I feel like I’m in a commercial. My music is rocking, I’m flying (I look down at my watch and I’m running in the 7s- unheard of on training runs) and when I see a police car go by I’m thankful they got the accident cleared up. In my head I have the following dialogue:

7 minute miles. Keep going girl. Finish strong. This feels great. Run hard. Push. Rock this. Car. CAR!

I’m careful when I run because I have so many friends who have been hit by cars, but out of nowhere on my right I see a blue car. My brain, thank god, is known for going a million miles a minute:

Car. ****. He's running a red. Gotta minimize impact. JUMP!

My stride was perfect and if I would have been running my normal speed I never would have been able to do what I did. I’m still not sure how I did it. I just had this completely lucid moment where I realized that my left foot would plant by the front left corner of the car and if I swung my right leg in a scissor kick I might be able to jump on the hood of the car and minimize injury. Next thing I know, I’m on the hood of the car, we’ve travelled into the intersection and I hear the driver through his open window saying “oh my god, oh my god.” He’s smoking and I hate the cigarette smoke. A cop comes from out of nowhere and begins asking if I’m okay.

Am I okay? I feel fine. I can wiggle my fingers and toes (I’m so the child of a neurosurgeon) and my head didn’t hit anything. I’m actually just chilling, sitting on the hood of the car. My left ankle starts to sting and I realize I hit the ankle bone on the license plate holder or the bumper. My right hip hurts because that’s what I landed on. The driver is apologizing, the cop is asking everyone questions, traffic is starting to pile up because even though we’re in a quiet neighborhood, we’re in one of the bigger intersections. I feel like the next few minutes are chaos- they may or may not have been. Finally, as the cop stops asking me questions (he was annoyed that I wasn’t carrying ID which is ironic because Drake Well was sponsored by RoadID but the people who pulled the tags off my bib also ripped off my coupon!) and turns his attention to the driver, I notice that his car is parked half a block down and that he was the cop who drove by a few seconds before I was hit.

I asked the cop how he saw the accident since he had already driven past when I was hit. He said that when I was running through Bloomfield at the site of the first accident I had run by that he overheard one of the members of the crowd point me out as the girl who ran a marathon in Alaska for injured Marines. I wasn’t going to correct him. I didn’t see anyone I knew in the crowd and don’t know anyone who would have been in Bloomfield at that time of day, so I wonder if it was someone who recognized me from the newspaper (recently I’ve been meeting a bunch of peopel who remember me). The police office said that as he drove by me he saw my Semper Fi Fund shirt, and wanted to see who was crazy enough to run a marathon in Alaska. As he was looking back in his mirror to try to see my face he saw me get hit. He told me that he couldn’t believe how I avoided the car- I must be a gymnast or ninja. I’ll take ninja. Anyone who knows me knows that I am wildly ungraceful so I have no idea how my ninja skills came out, but I’ll take it.

When I finally got home, I walked in and Andy ran to the door, like he always does, to greet me. I bent down to pet him, feeling kind of stiff but definitely not like I’d been hit by a ton of metal, and he began to play with my shoelaces like we always do when I get back from a run. For some reason, interacting with Andy made the whole experience hit me like a ton of bricks. If I were running slower, if the driver hadn’t slowed down, if it would have been an SUV and not a car- any number of variables could have lead to a much worse outcome and possibly to me not coming home to my favorite little guy. Really scary but it makes me wildly thankful. I just got off the phone with my little brother who says that I've met my quota of almost really bad injuries (broken hand, heart arrythmia, hit by a car) and hopefully I'm done for the year! I hope so, too!! I have so earned my vacation in two weeks- if I survive that long!