Amy Reinink

I’m ready for the ZOOMA Annapolis 10K on Sunday!

Oh, who am I kidding? Ready is the last thing I’m feeling. My hip has been tight and sore, my runs have felt slow and I’m still nursing muscle aches from last weekend’s backpacking trip. Even my swim yesterday felt slow and nasty, with my timed 1,650 coming in right at 25 minutes. My mantra for this slow-poke pace: Ugh. Ugh. Ugh. Ugh. I ditched my intended ladder set afterwards, opting instead for my ultimate comfort set: 200 IMs until I reach 3,000 yards.

But here’s the thing: The all-women’s ZOOMA 10K is about girlie bonding, not about how fast I can run over the big, scary bridge right smack in the middle of the course. I’m running it with my two best friends, Jen and Alexis, and we’ve been ogling pictures of the chi-chi cupcakes and wine promised at the post-race expo for weeks.

And the girlie bonding, I am TOTALLY ready for. I’ve procured ingredients for homemade pizza from the grocery store for our pre-race dinner, and this afternoon, I’m picking up our race packets. I’ve been obsessively checking the weather (mainly sunny, highs in the mid 70s and lows in the upper 50s,zero percent chance of precipitation. Yum!), and have my pre-race Luna bar ready. I even bought my favorite flavor, S’mores, as a treat.

The weather doesn’t look so fabulous for tonight’s Pacers run, but contrary to my usual opinion, I’m thinking it might not be the worst thing in the world if it’s rained out. This tired, sore body might need an off-day before my intended one on Saturday.

Also on the agenda today: Getting over to Falls Church (near the current home of our race packets in Clarendon) to try on and rent a wetsuit for the Bay Bridge Swim. Stay tuned for details, and for more about the trauma that was last year’s wetsuit experience …

By the way, it turns out my hunch about pizza being the perfect pre-race meal is dead-on, at least according to sports dietitian Suzanne Girard Eberle, a former elite runner. Find out why here.

Ever just have one of those days? The weather’s perfect, you’ve had enough sleep, but you’re just slow and achy and whiny?

I had one of those last night, when my Pacers group ran along Sligo Creek Trail, one of my favorite running spots. I was still sore in funny spots from the weekend, and my hip hurt something fierce. Something about the sore and the rain made me feel creaky and, again, slow, and I spent a considerable amount of time bitching about said slowness with my running partner last night.

But here’s something funny: When we got done, we’d finished the 5.3-mile route in 46 minutes — roughly 8:40-minute miles — which is exactly my time for the same route last week, when I felt like I was flying.

It just goes to show that, like writing (or like anything), it’s a bad idea to give up on anything just because it feels hard and slow and bad. Stephen King, whose wife had to rescue the draft of  “Carrie” from a wastebasket, puts it this way:

“Stopping a piece of work just because it’s hard, either emotionally or imaginatively, is a bad idea. Sometimes you have to go on when you don’t feel like it, and sometimes you’re doing good work when it feels like all you’re managing is to shovel shit from a sitting position.”

Other things motivating me today:

* Finding Deena Kastor’s Web site, which includes a blog she appears to actually write herself and a link to some of her recipes. Check out Kastor’s awesome-looking pumpkin lasagna recipe here.

*Mine and Steve’s pre-run snack yesterday: my fabulous (if I don’t say so myself) pumpkin-chocolate muffins. Best pre-run snack or breakfast ever!

* My decision to try the 4.4-mile Bay Bridge Swim next year instead of the Great Chesapeake Bay Swim One-Mile Bay Challenge, which I’ll do for the second time on June 14. After successfully finishing last year, I’ve found myself a bit unmotivated to train this year. It’s a bit like my approach to a 5Ks, which take work to run quickly, but that most runners know they can “call in” if they need to. My lax attitude leading up to this year’s swim leads me to believe it’s time to do something that scares me a little to get my butt in gear. And believe me, 4.4 miles of open-water swimming scares me.

* My planned swim workout today: A timed 1,650, a ladder set starting with 1X50, climbing to 1X300, then back down to 50 (1,800 total for set).

Ten miles into West Virginia’s Monongahela National Forest last weekend,

with everything I needed for the week strapped to my back, it occurred to me: This is me at my most essential, both materially and spiritually.

Materially, it’s liberating to know how little it takes to survive, and to consider luxury the use of a single square of toilet paper rather than an oak leaf.  Spiritually, it’s liberating and terrifying to consider yourself aside from all the trappings of your daily life. In the woods, your house and your job and your resume and all your stuff doesn’t matter. You are one big ball of human traits, and you rely on those traits when solving problems and considering joy.

This is all a long preamble to saying that, once this pesky flood warning for the Washington area is gone, I’m going to give trail running another shot, despite being spooked from a bad ankle sprain running through Rock Creek Park this past December. Hitting the trails again while still being treated for tendinitis and swelling associated with a trail-running sprain might be unwise. But my backpacking trip this past weekend was REALLY fun, and reminded me that I spent years running on trails — many in Colorado — without incident.

Here are some trail-running tips for klutzes like me:

From about.com:

Choose trails wisely: Run on trails that are appropriate for fitness level. Flat trails are recommended if you’re a beginner, while more experienced runners can choose hilly, challenging trails.

Slow it down: Trail running is usually harder on the body than road running, so plan to run fewer miles at a slower pace on trails than you do on the roads.

Pay attention: Keep your head up and your eyes on the trail ahead. Try not to look down at your feet, so you can watch ahead for obstacles such as rocks, roots, logs and branches.

Careful on the downhills: Don’t get out of control on steep downhills. Control your speed and keep your head up, so you can avoid obstacles.

From Runner’s World:

Think time, not distance: Tough terrain and hills can double the time you need to cover a mile. So consider how long you want to be out. “Experienced trail runners cover about six miles an hour,” says Scott Jurek, seven-time winner of the Western States Endurance Run. “Less-fit runners should target four.”

Fuel up: Bring food with you, even on short runs, in case you’re in the woods longer than expected. “Energy bars and gels are good because they’re easy to carry and digest,” says Monique Ryan, author of Sports Nutrition for Endurance Athletes. The carbohydrates will help you run and concentrate. Also, stay hydrated with small, frequent sips from a water bottle or hydration pack.

Watch the weather: Especially at higher elevations, temperatures can change and storms can roll in quickly, so plan accordingly. Even in the summer, Jurek brings a winter hat and a Brooks L.S.D. jacket ($85, www.brooksrunning.com), which is water-resistant and weighs only 3.1 ounces. Use sunscreen, but be careful not to apply too much; it can clog pores and cause you to overheat.

Train your feet: Get used to running on easy paths, then move on to more gnarly trails. “Take short, quick steps so you can react,” Jurek says, adding that your stride rate should be about 90 per minute. Road shoes work, but trail shoes have more traction and protect your feet from rocks and roots.

Of course, bring a buddy, tell someone where you’re going, and carry a GPS unit or map if possible.

Check this site for a compilation of Runner’s World trail-running resources, including a story about trail racing and tips for strengthening your ankles pre-run.

EX2 Adventures offers a series of trail races in nearby Prince William County. Local trail enthusiasts also rave about the Northern Central Trail Marathon through Baltimore County in November.

Not ready to race yet? Washington Running Report offers maps and other resources for local trails.

Any other tips for beginners? Or know of any really great trail races? Let me know by posting a comment.

Though my fabulous massage earlier this week certainly helped my hip feel

Me before last year's 1-mile Bay Bridge Swim, attempting faux-toughness.

better, it’s still feeling stiff and crunchy enough to take a couple off-days from running. Since my next race is the ZOOMA Annapolis 10K on May 31, and I don’t have another major running event on my calender until the Marine Corps Marathon Oct. 25, I figure this is the time to get myself in good working order.

It also happens to be now-or-never time for training for the Great Chesapeake Bay Swim One-Mile Bay Challenge on June 14. I’ve got only three full weeks left, which is both terrifying and motivating. So yesterday, in the place of my usual run, I tried an awesome workout from college-swimmer-friend Brooke, who recommends the following:

Monday night: 500 warm-up, non-free every 3rd lap. Then 300 free, 3 100 IMs, 6 50s kick, 100 easy. Repeat 2 more times. Then wake up Tueday and contemplate cutting your arms off to relieve the pain.

I giggled when I read this. Then, I actually did the workout. I used a pull buoy for all the freestyle on account of the old-lady hip. This means I also pulled freestyle instead of kicking for the the 50s. My arms did, in fact, want to disconnect from my body to get out of the workout. I followed up with a whole bunch of push-ups, after which my arms broke up with my body on a Post-It.

In other swimming news: My 29-minute timed swim on my 29th birthday on Wednesday was somewhat disappointing at first, with me netting only a 1,750. Not sure what I was expecting, other than, like, more.

But then, I reminded myself that I was using a pull buoy, which always makes for a slower swim, and that it takes a special kind of weirdo to do a time trial on one’s birthday, then berate oneself for not going faster on said time trial. Rest assured that between the massage and the post-massage dinner and drinks with friends, I didn’t fret about this for long.

Cross-training plan for the weekend: Backpacking! Check back on Monday for photos of what I’m sure will be an awesome trip.

This weekend was a study in holding back and letting go.

Joyful discipline is the heart of a runner’s life. We slip on our running shoes when we’re feeling tired, ill or sad, knowing that we rarely feel worse after a run. We choose to believe that adherence to our training plans will lead to results at races, and that racing will help us test who we are and what we’re made of.

So how, exactly, does eating one’s weight in brie and bread fit into that equation?

I’d been pondering running the Capitol Hill Classic 10K on Sunday morning. But I’ve been racing quite a bit lately, which is tough on the checking account — and on the body. My IT band has been feeling awfully crunchy lately, and there’s nothing like running your heart out to turn a minor sore spot into a major injury.

So I held back, and instead of hydrating and resting on Saturday night, I went out for a lady date that included two bottles of Pinot Grigio and an appetizer called Honeyed Brie with Almonds. Yeah. It was even better than I’d imagined, gooey and sweet and crunchy all at once.

I felt a little bad Sunday morning thinking about all the other runners out there running their hearts out. But then, I remembered that it’s nights like I had on Saturday, and lazy mornings like the one I ended up having on Sunday, that give us the strength to joyfully discipline ourselves on most other days.

Full disclosure: I still went for a run on Sunday. I mean, how could I not, with the weather so perfect and chilly and lovely? But I took it easy, happy just to be able to casually head out for a five-miler to clear my head and soothe my soul. My hip did feel a little sore after, but I have faith that the massage I scheduled for myself at Still Point Mind & Body in Takoma Park for Wednesday afternoon will take care of that.

Today’s a swim day, and I plan to tackle a workout that includes:

300 warmup

3X300 free, pull, with six hard strokes every 50 yards.

2X400 IM

3X300 free, pull,with six hard strokes every 50 yards.

4X25, all-out, 10 seconds break in between reps.

4X25 no breath.

My timed 1,650 went reasonably well on Friday. I finished in just under 24 minutes, which marks an improvement over the week before. Wish me luck hanging onto my motivation as I scrape through the final training yards before the Great Chesapeake Bay Swim One-Mile Bay Challenge on June 14.

Had another great Sligo Creek Parkway Trail run with Pacers Silver Spring Fun Run group last night. It’s a mostly flat out-and-back route that travels from the store in downtown Silver Spring to Maple Avenue near Takoma Park. The only downside: My new BOSU routine meant my quads and glutes all but gave out on the slight uphill on the way back. At least I know the workout is working …

Next up: Timing myself on a 1,650 in the pool today, per my pre-Great Chesapeake Bay Swim One-Mile Bay Challenge promise to myself. I’ll do that, then a broken 1,650 (11 laps, then 10, then 9, and so on, down to one lap). The swim is less than a month away now, which means it’s time to get my swimming butt in gear (I know. You’ve heard that before. But this time, I’m serious. For reals.).

Also, I’m thinking about doing the Capitol Hill Classic 10K Sunday morning. Have you done this race before? If so, let me know what you thought about it by posting a comment below.

Have you seen the California strawberries gracing supermarket shelves lately?

Buying fresh berries is one of my greatest indulgences. Mix some berries with some lemon juice, vanilla and Splenda, and you’ve got my favorite snack. So you can imagine my joy when my June issue of Runner’s World arrived today, with the headline “eat this now” above my post-run standby.

It says that thanks to antioxidant compounds called anthocyanins, strawberries help reduce inflammation and counteract muscle damage sustained during long runs.

Sounds like a good excuse to eat some strawberries, no?

Runner’s World suggests mixing the berries with a few drops of good balsamic vinegar and a little sugar, a trick I haven’t seen or heard of since I studied abroad in Italy about a million years ago. Pair it with some Greek yogurt for a protein boost, and you’ve got the perfect post-run recovery meal.

Can you guess what my post-run snack is going to be tonight?

*** Editor’s note: Actual post-run snack consisted of a margarita with running buddies, plus my weight in tortilla chips and salsa. No anthocyanins, but it was a LOT of fun! ***