Girl In Motion

The Broad St. 10 miler is just about here. I’m looking forward to it - though thanks to about 16,999 other runners, I’m dreading the wall of people guaranteed to clog the start. It’ll be an automatic PR since it’s my first 10M race, but I’d still like a fighting chance to do my best.

So I’m thinking of doing things differently this race. Instead of my usual scurrying/weaving around slower people at the beginning, I would like to not waste that energy, instead keeping myself contained, then speeding up as an opening occurs. The problem with that is I don’t trust myself to be able to surge later and make up for lost time…will I have the energy? This method scares me but I’m sure it’s the best way to run the race.

Cluster-fuck in mind, I have two goals; one that I can live with and one I think I could get if everything went hunky-dory. Here’s hoping either of those occur.

Meanwhile, my ankle thing that made itself known exactly a month ago (and which I’ve finally accepted as my first real injury) has just now stopped being a source of worry. It’s a tendon strain that didn’t want to heal, which wasn’t helped since I wouldn’t take 2 consecutive days off in a row. I finally got more serious with icing and ibuprofen (600 twice a day for 4 days) and started wearing an ankle wrap at home so I wouldn’t inadvertently point my foot, which aggravated it.

My plan was to get through Broad St. and then if I needed to see a doctor, do it right afterwards since my racing season would pretty much be over anyway (save for one Garmin-less 5K I’d like to do mid-May). Looks like that won’t be necessary (whew!) but with every little niggle and twinge I’ve been dealing with, it’s made me insanely grateful for the fact that I can run at all. Every step is a beautiful thing.

So as far as running, last week after my nice tempo run, I took it pretty easy. I managed to get a 13-miler in last Sunday, which because of races and ankle crap, was the longest I’d gone in all of April! This was unusual for me, because I really enjoy going longer, but I had to be prudent.

In the end, I came out with 44 miles for the week, 10 less than I’d originally scheduled, but the most I’ve run this month. It’s a pain in the ass to be hobbled!!

Yesterday I did my last pre-race speed session (ala Tinman), whose advice I highly respect (though I’m only following the last week of his advice). So I did 4xmile at race pace, but added a minute to the recoveries since that advice was given to a faster runner. It was fun to do them at 10M pace, like doing tempo intervals, so it didn’t feel anything like a speed session.

Today and tomorrow I’m up for 6, then Friday has 5 with 3 200m strides and then a day off.

Lara and I will hit the expo on Friday where we’ll each get an exciting bonus gift since the race is sponsored by Blue Cross and Lara and I are both members. OMG…it’s a free pair of Blue Cross socks! Can’t wait.

Then Saturday it’s pasta dinner with a lovely group of forum friends (oh, how I love those forum get-togethers) and Sunday, the race. But I’ll pop in here before then. Who knows, those Blue Cross socks might deserve an entry of their own.

So in my previous post, I mention sports bras might not be the most popular subject matter considering my precious esteemed male readership but strangely enough, said men have asked outright for some bra dirt. So let me start with this link I found yesterday, though I warn you, Nick said it’s a de-boner if ever there was one. I think it’s hilarious.

The Bounce-o-meter. It’s Flash, so skip the intro to get right to the meat of the matter.

My diatribe on Sports Bras isn’t really a diatribe because I don’t have a lot of vitriol when it comes to them, just some observations because I’ve bought and thown/given away more bras than you could shake a fist at - which is amusing considering how little I have to contain.

It’s hard to find the perfect bra, sports or otherwise and you never know when your favorite style will turn on you. Like the crotch-level dribble of sweat in the post below, I got home from a hot run one day and found why everyone was smiling at me so weirdly…I had two quarter-sized sweaty circles where my nipples were located. I didn’t even know nipples could sweat.

When I started running, I was all about the Target bras made by Champion, which it turns out didn’t fit me so great, but the price was right and they had lots of colors, so I snapped up a bunch.

Now, the tricky thing about bras is that they have to fit the chest as well as the ribcage right beneath, so a lot of times when the boob part fits, the band is often too tight, so it can be a hurtin’ sling or an empty envelope, either way sucks.

Anyway, the Target bras didn’t strangle my ribcage but left my meager girlettes flailing some so when I finally realized the bad fit, I got rid of them. Of course, I recently went back to Target and found their latest ones fit way better, so I’ll be buying too many of these in my near future. But on to the pricier alternatives…

Champion charges about $35 for one of their better-than-Target tit-huggers, which I find to be stupidly expensive, so Ebay is a great alternative. Apparently, Champion donates bras by the thousands to a few shelters or something and they end up being sold “new without tags” for $9.99 (ala “Buy It Now”), which suits me fine. And gals, if you’re beset like me with ribcage concerns, check out their Glisten bras, they have a larger than usual band, which is strange but wonderful, and again, you can find them on Ebay for cheap.

Lastly, for you gals who are chest-challenged, the Champion Shape line of bras are pretty cool, they’re padded and seamed to where they give you tits! But they’re a little warm in the summer due to the padding, plus if I’m particularly insecure on a given day, I feel like I have a sign on my chest that reads “FAKE TITS” - but that’s just me. It doesn’t help that Champion makes the Shape bras in all kinds of gorgeous colors if you have a “normal” cup size, while us A-cuppers are only offered black or white…prejudiced bastards.

But now it’s time to stop the bra diatribe (it did turn into one, didn’t it?) and start making dinner while Nick admires my glorious ta-tas, because he’s silly like that.

So I’m pulling out the summer running garb today and see those two running skirts I bought but never wear. I got the navy blue one for my first race because all the forum babes were praising them and I’m such a lemming. A couple months later, I wore it again during a hard tempo run and the dribble of sweat that appeared at crotch level looked like I’d peed myself, and on this occasion I hadn’t, so I was nervous about wearing it again.

Cut to a few months later when runningskirts.com has a half-price sale and I figure I’d try again, this time with a black one, thinking black won’t show sweat so much. But when it arrived it fit quite differently from the navy one, the panty leg elastic was too tight (which I fixed by cutting small notches on either side) and the waist was so big the skirt wanted to fall down when I ran.  So it went back into the drawer with a pissed “Hrmmph! Skirts are wussy anyway!” and I forgot about it.

Today I see it laying there in all it’s black w/aqua trim glory and decide to give it a last ditch modification effort. I cut a couple holes in the inside waist, added a string like all my shorts have and voila…it worked! I wore it today and it stayed in place without a whimper. In praise of the thing, skirts do provide a certain amount of air-conditioning that’s quite refreshing, plus it has pockets on each side, which is a useful addition. So maybe running skirts aren’t so bad after all - though I still feel a little wussy in it.

And on that fashion note, now would be a good time to break into a Sports Bra diatribe as well, but too many boys read this thing and I don’t want to scare them away, so that’ll have to wait for another day.

…when Jesus Guy is back on his bench. Same two pictures, too.

You also know it’s summer when I either set my alarm or have Nick wake me to get out early enough before the sun’s in full force. Speaking as a spoiled, self-employed individual, it’s a testament to my obsession that I’d voluntarily set an alarm clock for anything, much less running.

It was worth the early rising today, had a great run - 8 w/6@tempo. I usually do 4-mile tempos with the occasional 5, but since Broad St. is almost here, I figured 6 would be the smarter choice. I was sweating like a pig but didn’t even whine once in my head about wishing I could stop early.

Worked on keeping my feet beneath my hips again, feel like I’m getting the hang of it, too, at least that’s what I gathered from seeing my reflection in parked cars (wish they’d give more than a nanosecond’s view).

Funny thing is, I started looking at more of the pics from the 5K and at one point where the first guys/gals are coming in after the turnaround, several of them are overstriding! I figured that was relegated to the less speedy, but I guess it’s a free nation as far as heel-striking/overstriding is concerned. At least I’m in good company.

A year ago, after seeing those horrible Clean Air pics and how shriveled and small I was, I made an effort to improve my running form. I got lots of books on form, did what I could on my own and never really stopped thinking about it. Without a childhood history of sport, I really don’t have a clue about what my body should be doing or look like, except from what I read.

I thought I’d made good progress, but Saturday’s race was yet another eye opener in that it became clear to me that I’m a constant overstrider, my shin comes straight out in front of me, ensuring a heel landing. Not what I thought I was doing! I thought I was a mid-foot runner, lol.

But having these photos is like a treasure and I hope all of you get the opportunity to see yourself in pictures or video, because there’s really nothing better (save hiring a coach, which will eventually be my next step) than seeing yourself objectively and from afar.

For any disappointment I may have had in realizing I’ve been running inefficiently (overstriding is like running with brakes on), I’m kind of thrilled actually, because when I fix it, it’ll be a speed/economy freebie. Plus my running photos will look tons sexier.

So it was very timely that on the evening after my race, a fellow forumite, Moth, posted a link to a NYT article on Sara Hall complete w/video and illustration of running drills. Just what I needed! So Sunday night I played around at home with the drills and yesterday went out on a run concentrating completely on landing forefoot/midfoot. What an important difference (for me).

The byproduct of keeping my feet underneath me, besides the lack of “braking”, was that my posture was more upright, less leaning at the waist (as you can see me doing in the photo above), so I didn’t have to think about pulling my shoulders back to straighten up.

It was also interesting to revert to my old way for a few strides than the new way and compare the difference. Afterwards, as I cooled down, I did some of those drills again, to reinforce the feeling and to scare the people walking around me on the sidewalk.

I’m lucky to be without any calf pain today, as that’s the usual price you pay for switching landings and I ran this new way for 7 miles (you’re supposed to be more gradual when you do that sort of thing, but you all know I’m a freak). Anyway, I plan on working on it for as long as it feels comfortable and today’s a 9-miler.

Other than that, the next race is Broad St. and while I thought that was my goal race at the beginning of the season (at Coach Ladd’s suggestion, the coach I had one session with last Fall), as Winter dissolved and my training kicked up, I knew that the Clean Air 5K was my one true Spring goal, since it had so much importance to me in terms of first race significance and improvement.

That said, of course I’m looking forward to Broad St. but the potential of it being a big ole cluster-fuck (with 16,000 finishers last year) is making me think “go with the flow” and just have a good time. It’ll be an automatic PR since it’s my first 10-mile race and of course I want to do well, but I don’t have the butterflies I had before last Saturday’s race and it’s a relief not to be all freaked out about sticking in speed sessions between now and next week.

In fact, speedwise, last Saturdays’ race is my speedwork for the week, so I’ll do a tempo, but no intervals. Next week I have 4xmile on tap and then the race. In the meantime, I want to take it easy and work on this forefoot/midfoot thing, so hopefully, my updated form will be ready and waiting for my slither down Broad St. Sunday after next.

Today marks a full year after my first race, the Clean Air 5K - 1500 runners and chip timing (yay!). So my friend Lara and I returned to the scene of the crime, though this time with a little more sass to our strides.

Goal-wise, I didn’t make the sub-23 I’ve been hankering for, but landed a 23:06 (a 23 second PR), so I’m chuffed to the nth degree. Hell, what’s 7 seconds anyway?

Nick was there on his bike snapping photos all over the place, thank you thank you thank you Nick!!! So I have him to thank for some of the snazzy new pics around here.

Before And After

I’ve been waiting for a year to have a comparison photo and today is the day. Just so you know, I’ve never shown anyone the pictures from the first race because I looked like a nasty troll in all of them.

Of course, I still have stuff to work on - overstriding apparently one of them (photos tell all) - but definitely an improvement over the I’m-dying-and-a-troll photo. The shot from today is at the finishing kick.

Along with the better finish time, a nice plus was that it was my least uncomfortable 5K so far. It still hurt, they always do and always will, but it wasn’t as killer. One help was that after the warmup, I spent some time clenching and unclenching my arms to get rid of that awful arm tension that’s been haunting me the last couple races. I also felt like my gasping quotient has gone down.

An important confirmation I got from this race is that I must do a 5K after Broad St. without my Garmin. It’s time I see what racing nekkid is like and work by feel. I’m going to have to figure out how to use that Ironman watch I own but never used (hey, there’s a limit to how nekkid I’m willing to go).

Cool thing #1: I saw fellow RW forumite, Joe as he was announced for first place team (they got great prizes, too!!). He was on The Philly Runners Club team, so Kev, who runs that club (and the guy that put on the Mile trial a few posts down) was there too. Joe did a fantastic PR with sub-19 and I had no idea Kev as also an 18 minute man! Gotta love fast guys!

Cool thing #2: Yesterday, while picking up packets at the running store, I tried on some DS Trainers to have a comparison to the Elixirs. The sales guy was this really quiet, sweet, unassuming guy who had sold me some shoes before. I asked him if he would be doing this race and he smiled saying, “yeah, I guess so”.

So it’s the middle of the race and the first guy comes blasting down the turnaround with a big lead on the second guy. And it was, you guessed it, the shoe guy! It was funny to see him afterwards and say congrats. Poor kid, his prize was a $100 gift certificate to the store where he works, lol.

The mayor spoke at the awards ceremony and had a small entourage with him, then the local famous bow-tied tv weather guy, Hurricane Schwartz, announced the main winners, sans bow-tie, and then the medals were given out.

I got 2nd Place in 45-49, Lara got 3rd in 35-39. The medals are amazing, actually. It’s a handcrafted wrought iron leaf hanging from handmade yarn, heavy and beautiful! I had to include a photo:

Also, if you read the previous post where I mention that by not getting our goody bags yesterday, we’d have to hunt for our “mini Clif bar/lip balm/key ring I think what is this?/anti-fungal sample” bounty. About that “key ring I think what is this?”…

I have found that in most goody bags for runners, there is something you have no idea what it is. If you’re lucky, you’ll see someone handing them out at the next expo and find that it’s something you’re supposed to attach to your wrist or something.

Anyway, the award for “what the hell is it?” this year goes to Septa, our public transportation system. They gave out really good stuff including a pedometer, and a couple things that weren’t immediately identifiable but were eventually (a bus shaped squish toy and a luggage tag) but one of the things we were not able to identify without asking was this 5″ long plastic hinged thing. Can you tell what it is?

It’s a giant paper clip. Oh right… (nodding weakly)

This report wouldn’t be thorough without a review of my Elixirs. They were fantabulous right out of the box! So much so, that after the race, Lara and I came back here for some chatting, then went out again for 7 easy (at 11:30a.m. on the first 85 degree day this year…smart girls), me still in my new speedy kicks. Mizuno rules!

Here’s the obligatory chick pic with me and Lara, before we started stealing stuff off every table of freebies we could find. I have to say, we had so much fun today, racing, hanging out, going for that second sweaty run, coming back to eat candy…all in all, a lovely day.

Shafted, utterly shafted. Lara and I are under the Shecky’s goody bag curse, it seems.

We were handed our envelope with chip & bib, given a t-shirt…and that was it! We didn’t get one of those fabulous Whole Foods bags stuffed with stuff that we could spy peeking out of boxes meant for team pickup because they ran out of bags (and apparently all the stuff that was in ‘em, too).

But we were assured that tomorrow we’ll be able to get all those goodies at the race, it just means we have to scavenge and forage for each mini Clif bar/lip balm/key ring I think what is this?/anti-fungal sample and all the other goodness that awaits runners such as you and me. Can’t wait.

On a happy note, the Elixers are in my hot little hands and I’m doing my best not to pet and adore them.

I need more candy. Bye until tomorrow.

I’m officially a shoe whore now. On Monday I’m taking back the Adrenaline 8s and getting a second pair of Mizuno Inspires. And if that’s not enough, I’m expecting the UPS guy this afternoon to bring me some Mizuno Elixirs just in time for tomorrow’s 5K! Lightweight trainers, baby!! One step above a racing flat but perceptibly lighter than a standard training shoe…that should knock off a half a second off for sure!

What else? Oh, I’ve been involved in the Miles Game on the RW Beginner Forum for months and months now, where you enter your mileage for that week along with your team name, then the miles get added up and the teams and runners are ranked for the week.

Well, all this foot/ankle stuff I’ve been dealing with confirmed a suspicion I’ve had for some time now, that the Miles Game is not a healthy thing for me. The reason being, if I need to take a day off here and there, I personally have no problem with it (whatever it takes to keep the ole bod in good form), but when it comes to posting a lower mileage week for the game I end up feeling guilty, embarrassed or wussy…and for what? So I bade farewell to my teammates today.

Beyond that, my love affair with the Beginners Forum is waning in general and I’ve lost interest in participating, preferring instead to spend my reading time at training or racing forums/boards. I feel kind of sad about it, like an Era has passed, but it was excellent while it lasted and now it’s on to more technical interests from here on in.

And that’s all the news that’s fit to print for now. Going in an hour with Lara to pickup our packets for tomorrow’s Clean Air 5K. Goody for Goody Bags! Cuckoo for Cocoa Puffs! Wait, I don’t even like Cocoa Puffs…

What an interesting speed session. Actually, both last week’s and this week’s were eye-opening, in that both sessions were at goal race pace, a pace that in the past I would inexplicably avoid acquainting myself with until the actual race. I’d do some stuff slower and some faster, but never right on. Stupid, huh?

I have seen the light though, and today’s 5×600 at goal pace w/90sec recoveries was useful in it’s attempt to keep me evenly paced and at a contained speed. I gotta say, I really suck at gauging pace and need to work on it. So my lastest plan is to run a “throwaway” 5K after Broad St’s over, and run it without my Garmin (Oh My God!), just to see how my inner clock handles it. Just like a real runner!!

Back to the present, things are looking pretty good for Saturday’s race (though I no longer take anything for granted). Today’s workout was the same one I did before my last 5K on March 11th and the difference in effort was night and day.

It cracks me up when I look back at my logs and read the derision I used to attach to interval sessions, even in this blog I bitched and moaned about it, but now that I’m used to them and understand you don’t have to spill your blood and guts to improve, it’s a different ballgame.

I think the main thing for me was realizing that if your interval times aren’t what they “should” be (thanks to some goal you’ve put in your head), lose the ego and do them slower till you find the sweet spot. Once you find that, it’s only a matter of time till the goal paces you were dreaming of start peeking out and making themselves known.

Of course, it remains to be seen how these sessions will translate race-wise, but if anything, I’ve done some meaningful preparation these past few weeks, which is infinitely better than my former prerace prep: a few tempo runs and then swinging by the seat of my pants.

Had an uneventful weekend with a couple easy runs. The 16 I originally had on tap was scratched due to all the foot drama, so instead I did 10 on Saturday and 8 on Sunday. I had no qualms about losing some long-run miles since my goal race is a mere 5K. On the other hand, ain’t no way I’m missing tomorrow’s speed session, so it’s a good thing I’m finally (knock on wood) ouchy free.

I also came to the conclusion, after peering endlessly into all my running shoes, that I had incorrectly fingered the Mizuno Inspires as Evil. I won’t bore you with details, but I wore them on the last 3 runs and all is apparently well in tootsie-land. Rejoice, rejoice.

So that’s about it for this evening. Must go watch Dancing With The Stars now so I can make fun of plastic surgeried alien facial expressions, a sports star who denies having an advantage though she’s basically been dancing on ice since birth and an overcheery Tony award winner whose larger-than-life toothy smile, for some reason, gives me the willies.