Workout

Tuesday, 10/27
Track Workout @ Gilman
Rainy with mild chill

15min warm-up
3x(400-800-400)
1min recovery btwn intervals, 2min btwn sets
Ideally slightly faster than 5K target pace
10min cool down

80- 2:56-88
85-2:53-82
80-2:50-78

Felt surprisingly easy, considering I had raced hard on Sunday. I had eaten only an hour before running which was a bad idea...my chest felt pretty tight and I was wheezing slightly which I have never done before. Might attribute that to binge meal prior to running :(

No More Rain

The weather has been a wee bit inconsistent the last week or so. From comfortable t-shirt weather to goulashes and gloves in a mere 48 hours. This means cold running gear has made its Fall debut!

Brief apparel anecdote- some essentials I can recommend from many inclement weather runs, include...

1) A beanie; I wear the UA movement beanie that is lined with a technical material that wicks moisture while the exterior keeps me warm and is soft. Doesn't appear that this model is still be available online, but this one is pretty close.

2) Gloves! I have an old pair of adidas running gloves that still do the trick. You don't necessarily need something over insulated as you do warm-up during workouts.

3) A Base Layer; On especially bitter morning runs, I make sure to wear a base layer top that fits tightly to my skin, providing additional insulation. The UA Inferno Hoodie might be a little flashy, especially with their new fall color waves, but it is extremely effective. The fit is tight, the neck is high, there are added thumb holes that trap in heat and a fabulous hood that give you that "speed skater look" but at least you are warm!

4) Spandex, leggings, compression tights; whatever you want to call them- they work. The UA ColdGear tight, featured here, is thicker than some of my tights but makes the difference in 40 degree temperatures.

Weather on Thursday and Friday were dismal and practice was nearly canceled. We were still able to get half the team out for a tough 3.5 mile tempo run Thursday and an easy 30-45 min on Friday. The cold, windy rain continued on into the weekend and didn't let up until Sunday afternoon.

Saturday, I somehow managed an 80 minute run, approx 11 miles. Made it to Druid Hill and the rain and wind picked up significantly. Made it around the reservoir twice, and headed back downtown; Rusty Scupper loop and back on Central. I was totally soaked but happy to have gotten the run out of the way.

Following an eventful farmer's market trip, ran about 4 miles; around the stadium loop and back through the harbor. Of course, the rain subsided as soon as I got home and changed into my comfy Sunday football watching gear.

Workout Summary:
Mon, 10/12- NOTHING!
Tues, 10/13- Track (4 miles)
Wed, 10/14- 30 min easy with XC team (4 miles)
Thurs, 10/15- 6x .6 mile loop w/ hill, tempo run with XC team (3.6 miles)
Fri, 10/16-35 min easy with XC team (4 miles)
Sat, 10/17- 80 min moderate pace (11 miles)
Sun, 10/18- 30 min moderate pace (4 miles)
31 miles

Performance Pumpkin

Happy Halloween!

Under Armour Performance Pumpkin spotted in Harbor East.

Track is wack (in the dark)

Ugh. The days are far too short. 6:30 Tuesday track workouts with the group are now taking place completely in the dark. Just yesterday I made an effort to be at the track early so I could try and get my sets in before darkness ensued and luckily enough I was on my cool down just after the sun went down. But seriously, it is ridiculous trying to workout on a track in the pitch black of night. When I was coaching at Towson, I could squeeze in a track workout after practice in the dark as the stadium lights were on most of the time. Great perk. It won't be forever...I forget that eventually it will get warm and the days will lengthen but for now, we have quite a fall/winter ahead of us. Blah.

Track workout, 10/13:
2mile warm up, drills
2x(400-300-200-100) 2min btwn. intervals, 5min btwn. sets
set 1: 67-48-32-14
set 2: 70-51-32-15
*track was chilly but felt good, t-shirt and shorts were fine*

Baltimore Running Fest Success!

The race weekend I have most been looking forward to has come and gone; the Baltimore Running Festival is over :(

I don't know if anyone else notices it, but this city really comes alive leading up to the running fest. Everyone is tapering for their event, fine tuning their turnover, and working out final race day logistics. Fall is in the air; crisp autumn mornings ideal for any distance run. I first look forward to the expo and packet pick-up. This years process was a little complicated...first report to the tent outside Ravens Stadium for your race card. Then, inside to club level and to the right for race number, then all the way back and to the left for race shirt. Of course all the back and forth allows for lots of face time with all the vendors. Under Armour sponsors the event so there is a lot of their product around. The race premium is great, a UA top made of recycled bottles. The tech material is super soft- almost silk like.

Of course there is the much needed pre-race Pasta Party where all runners carb load for their big race. Back on My Feet - Baltimore threw a pot luck for all residents and non-residential members. Food was grand. Over indulgence is key...at least for me. Side note- car was dead after the dinner so that was a bit of an annoyance. Still dealing with that one.

5:30 race day. Wake-up. 4 and a half hours of sleep was plenty. ugh. Dogs go out. Then breakfast. Oatmeal. I know it will sit well during the 5.7 mile leg of the relay I am running. The overload of pasta and berger cookies the night before may be a little troublesome.

6:40 Jog 15 min to Ravens stadium to meet relay members and pick up the chip. Since I was the first leg of the relay, I needed the chip! I of course realized I didn't have it the night before so thank goodness one of our relay legs had it adhered to his number. Phew.

7:40 Warm-up. Sun is up, morning is gorgeous. Air is cool but not too cool. I stumble upon Mel who is warming up for the first leg as well. We get back for some striders alongside of the elite entries prepping to the left of the start line. We're nestled in right behind the elite women for the start and we are off! Since I'm wearing the chip on my wrist, before I take off, I have to bend down to make sure it registers at the start....and then I can run.

8:00 Mile 1, Mile 2, Mile 3 all suck. They were completely uphill, all I wanted was to get to Druid Hill, I knew there would be some decent downhills there. I tried not to look at my watch and just go on feel but I couldn't really help it. At Mile 3 I was at 20:20 or so? Blech. Mel and I tried to stay with the pack of full marathoners in front of us but these girls were rolling; running around 6:20 pace.

The rest of the leg was so so. All and all, I wasn't too disappointed, I mean our relay still won the coed division, but I would have liked to have been faster. I will blame it on the upper respiratory gunk.

Michele, the mega triathlete was visiting from LI for our relay and did a superb job on the third leg, one of the shorter but tougher legs. Jeff and Mike rounded out our guys and really stepped up, averaging under 6 min pace. Our finishing time was around 2:44. It blows my mind how many athletes are able to finish a full marathon faster than it takes four people to finish. The winning time was 2:14 for the men and 2:37 for the first woman; course record. WTF.

More detailed results can be found here.

The post-race festivities were great, only slightly dampened by the mist and slight rain. The runner finishing area was confusing. All race participants had different entry points. The relay members had to enter through the upper left hand Legg Mason entrance, marathoners through another, etc. It was a little excessive. The bottle neck at the exit was sort of annoying but there was no need to rush. There were so many people, the energy was great. Lots of happy finishers sipping on free beer and acceptable live music.

Looking forward to next year. To relay or not to relay?

Me and Michele after the relay :) iPhone photos are really sub par for some reason. I think there is a scratch on the lens.

Me and Team UA Run coordinator, Anne Bonney, our uniform sponsor for the event :) Thanks Anne!
Jeff, Me and Mike in the misty haze of my iPhone camera.

My First "Tri"

Osprey Sprint Triathlon
Snow Hill, MD
Oct 4

Friends XC

Here's my fierce Friends Girls XC team - GO QUAKES!

So much fun coaching high school age athletes this season. They are all so new to the sport and are really passionate about the team and learning new skills. Great group to work with.

You can check schedules, results, etc. here