A Smart Race Plan Pays Off: Gansett Half Marathon Race Recap

So. Robyn is not the only who is swamped. I just emerged for air after finishing our fall term, coaching our last cross country race of the season, and wrapping up my own fall running. 

Before I get into the details and highlights of my running life lately, I’d like to take a minute to shamelessly plug my fundraising efforts for the Boston Marathon in 5 months (!!). I’ve set an incredibly lofty goal of raising $10,000 for Dana Farber Cancer Institutes to give back to the doctors and organization that helped my brother overcome his cancer last year. I'm so excited to run Boston and support my brother and Dana Farber, and I hope you'll support me as well.

Here's the link to donate. 

The real reason why I'm back blogging is that I ran a PR at my last half marathon! I wrote my last post about my training leading up to the Gansett Half Marathon and how well it went. As the training went on, I gained confidence in my ability to be competitive in this race. Between the long runs, hill workouts and strength circuits, I was in good shape. Not college or sub-20 good shape, but good shape nonetheless. I also wanted to try a new race strategy. I often preach to the girls on my team about starting out conservatively and taking down runners as you speed up. And yet, I don't often practice this myself. So this time around I told myself to actually take this seriously, and it really made a difference.

You know what else made a difference? The race started at 11 AM, which meant that we didn't have to wake up at the crack of dawn. Bestie, co-coach and training partner, Jillian, and I drank some coffee and headed down to Rhode Island. Among Jillian's many talents is that she can curate a killer playlist, so we blasted the tunes all the way into the Ocean State. After checking in, entering the raffle for a pie (which we didn't win), and warming up on the course, we were ready to go.

We even had time to braid our hair

The first few miles were like a short out and back peninsula before we headed out on the body of the course. My PR half marathon pace was about 7:38 but for the first few miles I really tried to control my pace and keep it at 7:45-7:50. I knew I felt good but I wanted to wait to surge. After the first 3 miles, I let myself go and slowly reined in the runners in front of me. The course took us right by the beach and as I passed by I had to remind myself to take in the beautiful scenery. Needless to say, I was focused. As I hit the halfway point, I came upon another woman who was moving at a good clip. I wanted to draft behind her but I ended up getting impatient behind her and passed her as I turned the corner at mile 8.

At my previous half marathon, where I was 4 seconds off my PR, I ran so well because I kicked it in for the last 5k of the race. This strategy felt good for both for my body and for my competitive spirit, so I wanted to do that again. There was a group of girls running in front of me, and to be honest, they didn't look like they should have been running as fast as they were. I'm not talking body size or shape, but rather because they were wearing leggings. This is one of my biggest pet peeves, when people overdress for running. It was almost 60 degrees and cloudy, ain't nobody got time for leggings! I set my sights on this group and used them as motivation to start dropping time. 7:22, 7:17, 7:27, 7:23, 6:57. At mile 11, I passed finally passed those girls, wished them good luck, and didn't look back. Then I came upon a total bro and we raced to the finish. I generally don't have a strong kick, but I just can't let myself lose to a guy. I'm happy to report that I did out-kick him, and in the process I ran a new half marathon PR of 1:38:26!

Yeah, I beat him

Before the half marathon, I knew my training had gone well but I didn't want to be overconfident. Honestly, staying calm and listening to my body helped me to run a smart race that happened to be my best time. It was such a great feeling to run a strong race and know that I still have some speed in me. Since the race I've been focusing on other parts of my life and work and haven't run as much. Once I start gearing up for Boston, I'll definitely call upon these feelings to motivate me to train and race harder.

Until the next race,

Rachel "appropriate running clothes please" Runner

When rest doesn't repair

When rest doesn't repair. It's something we as runners dread -time off for an injury. But it's also something we assume is a problem-solver. Unfortunately, some of us learn the painful way (pun intended) that rest is not synonymous with repair. 

It's been a while since I've posted. It's also been a while since I've been able to run regularly. This past spring I was training for outdoor track (1500m) but became derailed by a nagging lateral leg pain. Not typical IT band, but more of a traveling tightness between my outer thigh, hamstring, and hip. 

I took to the foam roller, ice packs, tennis balls, lacrosse balls, massage, chiropractors, rehab hip/core exercises - but nothing helped. Finally deciding that it was severe enough to warrant time off from training, I stopped for a week in July. No change. Instead, the tightness gradually turned into constant pins and needles as well. I did whatever I could over the summer to figure out what was going wrong to no avail. The only thing that I was sure of was that not moving made it worse. The occasional crippling shooting pains and the constant pins and needles frustrated and exhausted me. I couldn't sleep, couldn't find a comfortable sitting position, and most importantly, couldn't get a moment of stress relief by popping out for a run. 

I'd had enough, I decided that if I wasn't going to get any better with the diligent rehab, I might as well just be running while I figure out this injury. I started running again and one night took a nasty fall because my injured leg decided not to lift up mid stride. One watermelon-sized knee later, I was held up from running for 2 more weeks.  Luckily the damage was superficial and my tendons and bones were unscathed.

Sunny morning run at Marine Bio Lab in Woods Hole

Now it's 3 months since I stopped training, and the swollen bursa below my knee had reduced enough to allow my kneecap back in its regular position, so I started out cautiously. I should mention that several visits to my chiropractor were sprinkled in there and the pins and needles feeling had almost subsided, with no change in the tightness feeling. I built up gradually and have finally reached a point where I feel like I'm really running again. And amazingly, the tightness in my leg is inching (millimetering?) towards feeling normal, it's probably about 25% better than it was when I stopped running back in July. I have a partner in crime - of running and science- in Diana who has also been coming back from injuries. It's nice to have both of us out there again and this morning we had a fantastic beach run in Woods Hole that was delightfully warmer than when we ran there earlier in January!

We finally figured out how to not look directly into the sun.

Anyway, I'm excited to be in a state of repair and getting to the point where I can run long enough for it to tire me out.  I've been very good about containing my excitement and I'm not allowed on the track for a while yet. Although I often find myself daydreaming about track workouts. Who knew that I found so much comfort in discomfort? It seems I'm happiest when I get to put my body through the physical discomfort that is training. I've known this for a long time, but sometimes a long struggle can make you question that again. 

Looks like I'm still head over spikes for this running thing...

Until next time,

Robyn "spikes over heels" Runner

Marathon Month and Beyond

In the competitive running world, October is known as Marathon Month. Due to the mostly cooler weather, welcome after long and hot summer training cycles, runners compete in marathons and half marathons across the country. In many ways, I too have caught the bug.

I'm gearing up for my next half marathon on October 25th in Narragansett, Rhode Island. On the one hand, I haven't been following a specific training plan and haven't done much intentional speed work. On the other hand, I've been running a lot of miles and feeling great about it. My running log shows run after run where I've felt strong, giving testament the great runs I've had recently. My long runs have been 12, 13, and 14 miles and I've been able to negative split them. After each one, I've even wanted to continue on for miles more. This is such a rare and wonderful feeling! I believe I'm recovering well afterwards, paying attention to fueling and hydration. And a perk of coaching cross country this fall is that I get to work out with my girls, doing strength circuits, core, and other ancillary exercises that make us stronger runners. The course for the Gansett Half Marathon looks to be incredibly flat. Even if I can't manage a PR, I think I can run a formidable race. I'm so excited to get after it.

I ran around this whole lake and dam on my long run

Many of my friends and Oiselle teammates are also participating in Marathon Month, and seeing their results has been the best motivation. From guy friends absolutely killing it in the Hartford marathon and half marathon, to my grad school friend Rachel who qualified for the Olympic Trials at Chicago, and so many first time finishers. I want to drink the kool-aid too. I want to be a part of this.

And I'm excited to announce that soon I will be too! This past spring I ran a Boston qualifying time in my first marathon, and recently I was accepted to run Boston this April. Not only that, but I was also accepted into the Dana Farber Marathon Challenge team, so I will be running and raising money for cancer research and treatment. My goal is to raise $10,000 for this noble cause. I'll be sharing more in the coming weeks and months, but I hope you will consider donating.

My Fundraising Page

The most exciting news

Dolla Dolla Bills, Y'all

Rachel Runner

On Not Running Alone

After my marathon, it took me a while to feel like my runs had purpose again. Physically, I was fine after about a week of rest. But emotionally, I was really tired for a while. The amount of time I spent thinking about my race, the focus on each individual workout and the pressure of one goal really wore me down. Once I started running again, it felt refreshing to run without a goal. But I also felt a little lost. Throughout high school, college and even since graduating, I have rarely run without some race in mind. This has been the first extended period of time where I have been running more or less aimlessly. It wasn't until very recently that I even had an answer to the question "when is your next race?"

So I found motivation in other places. In the beauty of Vermont and the respite from intense academic work during my grad school program. In the stories and humor of podcasts. And in new and old friendships that spanned the miles. As we gear up for another cross country season, I've been reflecting upon my friendships that make running such a pleasure. I, and we as harriers, run for any number of reasons, but the company that make the miles fly by is by far one of the best motivators.

As always, I spent many runs this summer with bestie and training partner Jillian. I could always count on her to cheer me up, or to motivate me up another hill. In grad school I met another cross country coach and super speedster, also named Rachel, who showed me numerous new beautiful running routes. She was kind enough to let me tag along on her easy days and it was on these runs that we became close friends. The bonds you create with someone while sweating together is unmatched. I found this to hold true on a run one weekend with fellow Colby xc alums. We were gathered at Robyn's lake house for her birthday (happy birthday Robyn!!) and a bunch of us headed out on an out and back trail run. We were all surprised at how fast the time flew by while we were trotting and catching each other up on our lives. I unfortunately don't get to see these friends nearly as often as I would like, so getting to run with them is extra special. Once back to CT, I caught up with the boys xc coach for a trail run one muggy afternoon. We headed out on our favorite trail, and under the shade of the summer foliage we traded stories of our summers and compared plans for our upcoming cross country seasons. Having a buddy to slog through the miles and bounce ideas off of really fired me up for the fall.

With the start of cross country season comes the opportunity to run with many new "friends," my runners. Over these past few years, I've formed the strongest bonds with my runners because we are out there working, sweating, struggling and celebrating together in a way that I can't with my classroom students. Coaching these girls and our daily runs are the highlights of every autumn and of my job in general. And I know that for them as well, not running alone also pays off in spades for their races and their friendships. This is why I have been running all summer.

Summer miles bring fall smiles,
Rachel Runner

Runcationing

It's true, the best and fastest way to explore a new place is by running. Unfortunately, I can't stand running with my phone so usually the cool places I visit go undocumented. Earlier this summer I was in Newport, RI for the first time and enjoyed a run/hop/skip along the cliff walk. Unfortunately, no T Swift sightings. Ran to something called Purgatory Chasm, wicked cool spot on the ocean, wish I'd brought a camera for that one. I was there for a scientific conference, so I also went for a walk on the cliff walk (what a crazy notion) with some colleagues and took pictures then. The views were incredible...

Newport Cliff Walk

This past weekend I was in beautiful Bar Harbor for a quick vacation with Ben's extended family. We ran around Eagle Lake on Saturday which brought back all sorts of memories for me;  huffing up the hills in my one-speed Huffy back in the day with my family, the final "long run" (it's 6 miles) we took the campers on for Colby XC camp, doing LTP with friends after said long run, dangerously hurdling the gates with terrible form, and chatting with the sub-4 miler crew of guys filming a documentary up there. I've been battling a hamstring/IT band issue for about 6wks now (although pretended it was fine the first 4 of 6), so I and Ben's brother opted for rental bikes Sunday and accompanied Ben on his long run. After biking to the trailhead, we set off. All was rainbows and butterflies and fun downhills until we started going up. And up. And up. Turns out we picked a loop that included going up Sargent mountain and we ended up on continuous incline for 2 miles. Woof. Jumping on a bike for the first time in a year should not have involved climbing a mountain. We didn't manage to get sunshine for either of the days we were there but it was serene and wonderful as always. Glad to get this healthy dose of trails and nature.

Bubble Pond

View from our room at the Bar Harbor Inn

Eagle Lake

Until next time,
Robyn "running wild" Runner

What I Ate Wednesday: June Edition

Because I work at a boarding school, I usually eat most of my meals in the dining hall. We're lucky in that manner; they do a really good job feeding us. There are always many options in the salad bar, and they offer good vegetarian options as well. But just as teachers need summer vacation, so do our hardworking dining hall staff. Once school ended in early June, I was left to feed myself. I really enjoy cooking but don't get to do it often. Summers for me become a time to experiment in the kitchen and take advantage of lots of fresh produce. I have been running a lot--for fun--since my marathon but here hasn't been anything that noteworthy for the blog's sake. So I set about documenting what I made and what I ate.

As both Robyn and I have written on here, eating when you're a runner is more than just enjoying good food. Depending on the type of workout and the time of day, there is a lot to consider: a balance of proteins, carbohydrates and fats, vitamins and minerals, hydration, and caloric intake. Food, and proper fueling, can positively or negatively affect a run and a day in general, and it takes practice to balance enjoyment of food with proper and beneficial nutrition.

First: the healthy and helpful. I enjoyed experimenting with rice bowls this month, mixing different flavors and textures. It was a great way to use up the different things in my kitchen, and I ended up with some surprisingly good combinations. 

Brown rice with sautéed spinach and mushrooms and smoked salmon. 

Brown Rice with sautéed spinach, cumin seasoned black beans, goat cheese and lime.

Brown rice with saag paneer, a fried egg and goat cheese.

The perfect bite.

I was so excited to get my first batch of fresh strawberries. They were perfectly ripe and such a treat! I was also inspired by the mango and avocado that I found in my parents' kitchen to make a super summery guacamole. I followed this recipe from my favorite food blog, Joy the Baker, omitting the jalapeños but including the tequila. It turned out really well, and even went well with eggs the next morning.

Finally: the indulgences. When I decided to write this post and started keeping track of my food for this month, I knew that I had to include ice cream. Unfortunately (jk!) I had to try as many kinds as I could. You know, for the blog. I'll eat any ice cream you put in front of me, but I love a good cup or cone from local shops. While ice cream might not always be the healthiest choice I make in a day, it never fails to make my life a little bit better.

Rich Road (chocolate with toffee, butterscotch and marshmallow), We-Lik-It in Pomfret

Espresso with hot fudge, Emack & Bolio's in Boston

"Dad, take a picture of me eating ice cream!" (Key Lime Pie),
Reasons to Be Cheerful in Concord

"Only if we take a selfie"

Fresh mint with dark chocolate//Almond with cardamom and pistachio,
all under hot fudge,  Three Sisters in Providence

Awful Awfuls! (Chocolate Mint and Strawberry), Newport Creamery in Cranston

Okay so this is clearly a post mostly about ice cream, but it's summertime. What did you expect? 

This post was inspired by my coach and speedster, Lauren, over at The Foodie Runner. Regularly scheduled running posts will resume soon.

Rachel "more ice cream, please!" Runner

Run to be Fast.

So I should start off by saying that I can't believe I have not posted in 2 months, it felt like two weeks. The reason (and I think it's a good one) is that I was suffering through a grueling 2 months of graduate coursework compressed down into half a semester. I got some really good training in this spring and passed my big comprehensive exam, but not much else! Call me Hermit. 

Anyway, I'm glad to be back and what follows is some introspection about training... 

There were two recent instances that caused me to really reflect on the little voice that tells you to quit. The first was at the MIT track when I was solidly hitting my - albeit slower than desired - paces. These past few years it's been rare for me to make it through a whole workout, much less be able to maintain even pacing through reps. Most of this was out of my control from injury, asthma, or sickness. But on this warm tuesday night I could have called it quits at two sets. After all, I wasn't going as fast as I thought I was capable of at this point in my training schedule. But instead I took my full recovery jog and started into the third set, legs aching, face hot, and came out on the other side feeling accomplished. 

The second instance that called my attention to the anti-motivation devil on my shoulder was, surprisingly, a shout from a homeless man. During what was a pleasant run around Boston with Ben ended in annoyance after this man shouted at me "you don't need to keep running, you already look good". It peeved me because 1) getting catcalled is one of those frustrating and sometimes frightening realities of being a female runner and 2) I don't run to look good, my motivations are so much deeper and to assume that I'm only out there for superficial reasons is an icy insult to any runner. There is such a deeply entrenched social stereotype about women logging miles to chase impossible beauty standards. Some days I wish I could wear a t-shirt that screams "I'm running to be fast, not skinny!". But, sigh, I'll have to settle for giving the dirtiest looks (and the occasional snot rocket) in the direction of those irritating catcallers.

Recently I've come to realize that I had become too close of friends with the little voice in my head telling me to "take it easy". I get it. Not so long ago I ignored the voice telling me "you're too sick to work", but I succumbed to the pressure to work despite being sick, and got pneumonia. Before that it was "your shins are so sensitive, stop running!", but I convinced that voice that I just needed some soft trails. That I needed some cross-training and stretching. That I was standing up too much. And then, that I needed to only run on workout days and races, it was only a tibial stress reaction (read: pre-fracture) after all. And then, 1.5 track seasons later, the little voice screamed "if you won't listen to me, I'm gonna blow your calf up to the size of a grapefruit!". It did. And I listened. Crutches, a boot, some doctor appointments and lots of rehab later, I was back.

It wasn't all a loss; I gained the superb ability to listen to the warning signs. Nagging pains are not to be ignored and this led to some good things. Stretching! Icing! Hip strengthening! Proper form! But beyond that, the little voice told me when I needed a rest day, a shorter lift, to skip that last set, that last mile, that last push which turns you from a mediocre runner to a fast runner. 

Hold up! That last one is exactly what I'm trying to do. Run fast! Guess what little voice, your reign is over. Sure, I'll take your advice, but it's gonna have to swim through the boiling fury that is my racing blood. If your message is strong enough, I'll listen. If not, well, hold on for the ride because I'm not slowing down.

4x400m NE DIII's 2010

Sincerely,
Robyn "can't stop won't stop" Runner