Blog Posts From Kat Ran Antarctica Tagged With long_run

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

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.

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?

Taperville: Population 2

DCtoPgh — Mon, 16 Feb 2009 00:30:30 GMT

Today with a 20 mile run, Chris and I are officially tapering for Antarctica. This is pretty remarkable considering I started training almost a year ago and have run about 1,200 miles in the process. I still feel under-prepared, but I have realized there is likely little I could do to feel confident about this "race." I know I'll need to take it slow and enjoy the experience for what it is worth.

As part of our taper run today, Chris and I met another runner who also is going to Antarctica in two weeks (omg, do I really leave in two weeks?!). We've seen him running all winter and just happened to stop and chat today. What are the chances that of a hundred or so runners, one lives in Pittsburgh, and we were running in the same place on the same day and happened to stop and talk? He seemed really nice (runners are), and I'm really excited to meet great people on this trip.

In order to prepare, final planning is underway. We have received our official race gear... my jacket is hanging in my closet, ready for when it will possibly be too warm to wear it when I return We also received some final planning information. Apparently both Jenny Hadfield and John Bingham will be on my ship. That is just insane. Also, with the help of my professional photographer friend, Jaime (aka the Blond Photographer), this morning I finally bought a digital SLR. I have been drooling over one for quite a while and with recent media interviews about the race (I'll post them as they are published if they're not too embarrassing), it was too hard to watch people use incredible cameras and know that I didn't have a camera adequate to capture the beauty that will be Antarctica. I am SO excited because I have always said if I could do anything I would travel the world as a photographer.

There are still many details that need to be figured out in the next two weeks. I'm currently second guessing the gear that has served me well all winter and I have no idea how I am going to pack for three week of temperatures ranging from 0-35 F (Antarctica) to 70-90F (Buenos Aires). But, if I'm going to run a marathon in Antarctica and that's all I'm worrying about, then I'm okay with that!

20 miles at Elora Palooza

DCtoPgh — Sun, 21 Sep 2008 17:36:12 GMT

Today I was up at 5:30 to run 20 miles around the lake at beautiful North Park.

Pre-20

I get to the boathouse around 7 (it's at least a half an hour drive from where I live) and I see about 10 Team In Training members, balloons and maybe 20 volunteers. This is either a really big Team event or a race. Either way, people come to North Park to run the 5 mile loop and there isn't much of a way around it. I may be in trouble.

I ask one volunteer what is going on and I find out there's a 5K, Elora Palooza, starting at 9 am which would benefit the Leukemia and Lymphoma Society. She doesn't know the route, so I ask another volunteer who directs me to "the man in the white hat" who is standing with another man who is wearing a MCM 2007 shirt. Our conversation goes something (very roughly) like this:

Me: Oh! I ran MCM last year!

MCM shirt: Yeah? Me and my dad (he points to White Hat) ran it together last year.

Me: It's such a great race! I'm training for it again this year. Actually, that's why I came over. I'm running my 20 today and if I can avoid it I don't want to interfere with your race- what is the route?

White Hat: We're just running an out and back. Don't worry about running around us.

MCM shirt: If you hear a thunder of runners, it's us on the way!

White Hat: Do you want a donut?

Me: No, I'm okay.

White Hat: No really, you can have a donut!

Loop 1

I ended up leaving them without taking a donut. But, what I did leave with was this incredible impression of very nice people. Early in the morning, trying to get a race together and organizing volunteers, the race director took the time not only to explain the route, but to offer me food. As I ran my first 5 mile loop I couldn't stop thinking how nice they were. It made me realize how much I love running and the camaraderie. I don't think you'll ever meet people who are friendlier than runners. I also thought about how great it was to have father and son involved together not only in a charitable cause, but also as running partners! One day, many years from now, that is the relationship that I want with my child. With all of that milling around, the first five went by quickly and easily.

Loop 2

Before heading out for my second five, I realized that even if I couldn't run the race, I could still donate. I didn't have much cash on me, but I donated something and suddenly realized that I'd be finishing up my 20 around the time they'd be closing up shop. As I was filling out the form for my donation, I asked if I could volunteer at the end and they said I could, I'd just need to find them. I was leaving the parking lot for my second loop when I realized that MCM shirt had changed- he was now wearing a bib that read "Elora's Brother". This might have seemed transparent, but I don't think clearly in the morning or while running, so I was sort of suprised by this (maybe Elora's dad should have offered me coffee instead of a donut?). Running my second loop I couldn't help but feel so thankful. Thankful for all that I have and my good health that I was able to be out there running 20 miles. I passed a man in Army PT clothing and said thank you. He looked confused until it clicked and he said "You're welcome." I cheered on other runners. I don't know what got into me but I didn't feel like I was running for me today.

Loop 3

Before embarking on loop three I stop to talk to another runner I had passed several times. We're both out for 20 but he's a loop ahead of me. He's training for Chicago, loves the finish at MCM, and just comes across as another genuine, happy, runner. I really can't believe my good fortunate to be meeting such nice people this morning. The first three miles of this loop are rather uneventful; if anything they are a little fast. But at mile 4, I intersect with the 5K walkers. I also notice that the mile signs are pictures of a young girl beaming at mile markers. I got extremely choked up. I didn't know Elora, or her story, but meeting her wonderful family and seeing so many people out in her memory, combined with seeing her sweet smile just broke me a little. I ran towards the finish line with the other runners and walkers, so happy to be peripherally part of such a wonderful event.

Loop 4

The last loop was just a pretty darn uneventful five miles, unless you count man #1 who was running while talking on his cell phone or man #2 who was running with a huge Sunday edition newspaper under his arm. Runners are such a wonderfully quirky bunch. Honestly, what kept me going strong for the 20 was my promise of volunteering at the end of the 5K. I wanted to get back in time to help clean up. I finished my 20 miles in 3:19:47, for a 10 minute pace. A strong run that I was very happy with.

Post-20

I tried really hard to volunteer- I asked three separate people how I could help. They only told me to take their food. I'm stubborn and I wasn't going to leave without helping, so finally one woman said that the most helpful thing would be to tell others about the race next year. I told her that witnessing the event was so moving that I was already planning to blog about it. She thanked me and sent me off with some Powerbar meets Sport Bean things.

It was a beautiful day and everyone looked so happy. There were cute little kids eveywhere, as it was very much a family event. They even gave the kids teddy bears, which I thought was such a sweet and thoughtful gesture. From what I could tell, it was really a great event.

Very post-20

It's a few hours later and with the help of Google I learned a bit more about Elora and her story. Taken from the website, Eloras Hope ,I learned the following: "In April 2006, Elora, a 7th grader in the North Allegheny school district, lost her life after a courageous battle with Leukemia. Elora faced her illness bravely as she had faced so many other challenges in her life. Before she was two years old, she was hit by a car and sustained a brain injury—but her academic and physical struggles did not stop her “can do” attitude and her loving spirit. She loved school but required adaptive education. Elora especially enjoyed 5K Races in spite of always finishing long after the other runners crossed the finish line. This never stopped her from encouraging others along the way. Elora brought out the best in others and Elora’s HOPE Foundation wants to continue this tall order." Last year the Foundation raised $11,000 for the Leukemia and Lymphoma Society and also has a scholarship for a college student majoring in special education.

I feel really privileged to have been part of today. A lot of people ask me why I run, but after today I really wonder why other people don't.

I should also mention that while I was running and being so inspired by those who are helping to fight cancer, I didn't yet know that my step-Aunt Carol lost her battle with ovarian cancer early this morning. I found out as I was finishing this post. This is the point where I lose my words, but more can be read here.

Super Sweet 17

DCtoPgh — Sun, 31 Aug 2008 21:59:44 GMT

Today I ran my 17 miles in North Park which has a 5-mile paved running/biking loop around a beautiful lake about 30 minutes north of Pittsburgh. The course has rolling hills which I really like because where I live in Pittsburgh the hills are moderate to steep and completely unavoidable, even on short runs.

I was up at 5:45 and was at North Park by around 7:15 in the morning. It was a brisk 51 degrees. Recently I've been struggling with my paces... not struggling in that I haven't been able to keep them, but struggling in that I'm not sure how fast I can go. I've had a fairly successful string of long runs this training season, but I was still hesitant to push my pace. Based on planned marathon pace (9:40) I should be running my long runs at 10:30 pace slower, but I ran my 15 miles in 9:55 pace two weeks ago.

The first few miles I went out conservatively because with long runs, who knows what the day might hold (miles 1-5, average pace: 10:13). Then, I just started feeling strong and the pace kind of picked up on its own (miles 6-11, average pace: 9:31, including mile 11 which came in at 8:59 and included this absurd fist pumping wiggle dance while running after I saw that split). Now, with 6 miles left I had to make a decision about whether I should try to keep my fast pace or slow down. I thought that I would try to hold on to my fast pace as long as I could; even if I had to slow down substantially, it was still going to be a great run. Miles 12-17 average pace: 8:47!!!! Holy sh!t, I can't run that fast! But I did run that fast!! My last mile was 8:39 and my last three miles were 30 seconds faster than my hilly trail 5K last weekend! Overall pace for the run was 9:28; 30 seconds/mile faster than the last long run I did (15 miles at 9:55) and a full minute faster than my long runs should be based on PMP. I ran 17 miles in 2:40?!

It was a great way to end a landmark month: highest long run (17 miles), highest mileage week (42 miles), and highest mileage month (160 miles!) this training season.

Maybe that sub-4 is within reach after all?

Marathon Pace?

DCtoPgh — Sun, 17 Aug 2008 23:01:46 GMT

It's been a while since I've written and personally it's been a bit of a tough month with lots of tests and doctors visits to try to explain why my heart rate averages in the 190s when I run- regardless of weather, distance or pace. The verdict is still out but more results should be back this week and I'm keeping my fingers crossed that it is something as simple as my HR monitor being miscalibrated. In what was either a very stupid or very smart move (verdict is still out on this one, too), I didn't ask any of my doctors whether I could keep running because I was scared they'd say to stop. So, with no doctors (including a Boston marathoner) telling me not to run, I've been continuing with my marathon training. Running is always such a great thing, but it's been such an invaluable source of stress relief over the last few weeks.

Independent of it being a great outlet, my training has been going far better than I could have hoped or expected. If you would have told me this spring that I'd be running as strong as I have been this summer, I never would have believed you. Great runs include, but are not limited to, several 7 mile runs that turned into tempo runs and several pace runs where I came in under my original 9:40 planned pace. My long runs have been the most rewarding. Last weekend I ran 14 miles in 9:59 pace with the last few miles coming in at 8:37, 9:00 and 8:23. Yesterday I ran 15 hilly miles in 9:55 pace with the average pace for the three five-mile loops coming in at 10:17, 9:54 and 9:29. Not only were my long runs strong, and fast (both should have been 10:30 pace or slower based on planned marathon pace), but both capped off the highest-mileage weeks of my running career.

Based on all of this information, I'm wondering if I'm either running my long runs too hard (I feel strong at the end of them, obviously) or whether I'm undershooting my goal this fall. The marathon also isn't until October 26th which means I still have 2 1/2 months of training ahead of me. Currently, my easiest goal would be to come in sub-4:30, but I would be very happy with a sub-4:15 and ecstatic with a sub-4:00. However, they're very different goals and if I'm going for a faster marathon pace then my pace and long runs should be a bit faster. Any advice?

Going Strong

DCtoPgh — Tue, 29 Jul 2008 22:19:44 GMT

Training's going well and I'm feeling strong:

Saturday

6.1 mile run with a friend from out of town. Didn't push, just kept it comfortable and ran a nice 9:42 pace. My pace runs are supposed to be 9:40ish and I turned an easy run into a pace run without trying. Perfect.

Sunday

12-miles shooting for a 10:30ish pace. I couldn't reign myself in and I finished in 2:01 for an overall pace of 10:05. Two factors that should be mentioned: 1) Overall increase of elevation: 4109 feet (so not a flat course); 2) Last four miles: 9:30, 10:10, 9:44, and 9:05(!). I have never in my life felt so strong on a long run. It was incredible to know that I could have gone further or faster. I did a few things differently, but I think the important factors were getting out early when it was still cool and taking gu every 45 minutes (usually I try to stretch out the length between gu a bit more). I also focused on staying hydrated and eating well the day before. I felt so good I went to Ohio for a birthday party and was up and about all day when usually long runs really take it out of me.

Monday

Feel fantastic and it definitely doesn't feel like I ran 12 miles the day before. Calves are a little tight so I walk a mile to the pool, swim 2000 meters (get kicked in the ribs by a guy I'm sharing a lane with which I am none too happy about, especially since he didn't stop to apologize!), and walk another mile home. Took a nap Monday afternoon and had to work out some knots in my calf, but otherwise feeling great.

Tuesday

Ran the trails I ran about two weeks ago after the Bulgarian squats. Two weeks ago I ran 3.3 miles in 33:28 and today I ran a similar course (but 3.5 miles instead since I got lost) in 34:07 for a 24 second per mile increase in speed! Trails were still hard, but I just love running them and I can't wait to see how I improve on them.

So all in all a good few days for training and I'm happy to see that some combination of better nutrition, more knowledge of exercise physiology, more (and better quality) cross training and an extra mid-distance run are really paying off this season. I'm not sure what the critical factor is, but I want a fast Fall so I'm not going to stop anything to find out! Tomorrow: 5 mile trail run and 1 mile swim.

Comeback kid

DCtoPgh — Mon, 21 Jul 2008 20:20:10 GMT

Last week was tough after the bulgarian split squats. Wednesday and Thursday both had terrible runs and even though Friday was a rest day, I wasn't sure how the rest of the weekend was going to pan out.

Saturday:

The plan was to run 6 miles at planned marathon pace. Based on my marathon last year and a 10K from June, I think a reasonable goal will be 9:40 pace. Last week my pace run was easy, but I did it on the treadmill because it was storming. I wasn't sure how I'd fare keeping pace in hilly Pittsburgh and to add to that I wanted to tackle the same route from Wednesday's infamous 6-miler. I headed out and immediately knew my biggest problem would be reigning it in or burning out. I had splits at 8:55 and 9:00 and ended up with an overall pace of 9:13. In many ways, this was a good thing. For one, it was nice to have a bit of a confidence boost after such a lousy week. However, after reading Advanced Marathoning, I know that you shouldn't have two hard days in a row. Did I push too hard and sabotage my long run?

Sunday:

I wake up and it looks terribly hot and hazy. I get a very late start and I'm immediately worried about the heat. I'm also worried because I'm not running my usual route since the park is closed off for the Pittsburgh Grand Prix. I've only run my modified course once and it was over a year ago... even with mapping it, there was a moderate chance of getting lost. I try to keep my long runs in the recommended 60-90 seconds slower than planned marathon pace, which would leave my target range between 10:40 and 11:10 pace. My problem is I have a very hard time running that slowly. I tell myself that if I come in under 11 that's fine, but I really want to come in around 10:30. I run my 11 miles without getting lost and even in the heat on unshaded trails, an out-and-back course (which I hate) and a 700 meter increase in elevation at mile 8.75, I finished with exactly 10:30 pace. Awesome. Best part was I felt great yesterday. I remember last year after my long runs being out of commission for the day, but yesterday I could have done anything I would have wanted or needed to do (I opted to read )

Monday:

So I felt good yesterday, but what about today? Monday is my cross training day and swimming is my new favorite thing in the world. I've been swimming for about 45 minutes and I wanted to up it this week. So today I swam 2000 meters in under an hour, including some slow warm up and cool down laps and some technique drills.

I'm so psyched that this weekend I was able to run 17 good miles and feel good enough today to swim 2000 meters. I'm pumped about my fitness and can't wait to continue a good thing. I love making progress and it's so great to see progress in two activities I love.