Fear of committment, conquered

I’m finding inspiration today in my next race, which I signed up for without logo_annapolishesitation over the weekend.

Regular blog readers will know that this is quite an accomplishment for me. I like to slink into races at the last minute, afraid that if I sign up for things too early, I’ll injure myself and be unable to run. Or, worse, that I’ll ruin everything by taking myself too seriously and failing to meet unattainable goals I’ve set for myself.

Yeah, I know. Kinda messed up. Which is why I just make the plunge and signed up for the ZOOMA Annapolis 10K on May 31 without thinking about it too much. It’s a women’s only race that promises free wine tastings and spa treatments post-race.

Better yet, I’ve roped my two best friends, Jen and Alexis, into running it with me. Jen is my high-school cross-country buddy. Lex surprised Jen and I both by first agreeing to walk the race, then casually mentioning that she finished four miles of walk-running in 42 minutes as a pre-race test. We are still gushing at her about how awesome this is, and are trying to keep the running peer-pressure to a minimum.

Also inspiring me today is Chito Peppler’s fun and exciting story. Peppler ran to almost 30 EU embassies Saturday for European Union Open House Day, in which EU member states open their embassies to the public, offering music and cuisine specific to each country.

He met three new friends who found him through a DC Running Examiner post I wrote last week. The three of them ran 12 miles through the city, seeing new neighborhoods, meeting new people, and experiencing unexpected things (Steven Spielberg posed for a photo with them in Georgetown).

It struck me while writing about this unique experience that it’s not unlike any long run, in which you gain a new appreciation for where you live, make new friends you might have never encountered otherwise and encounter some surprises that remind you why it’s fun to be alive.

Read Peppler’s running blog for more details, and follow his Tweets for updates about his exciting plans for next year’s event.

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Swimming motivation found

My shoulders aren’t sure why I hate them so much. Just last week, I was

Me at an open-water swim last August. My times this week suggest I was faster then. Ugh.

Me at an open-water swim last August. My times this week suggest I was faster then. Ugh.

happy to go through the motions on my swimming workouts, patting myself on the back simply for getting in the pool.

This week, I found motivation in the form of self-evaluation: Timing myself on stuff after this long period of slackerdom.

This is kind of the equivalent of trying on your skinny jeans after a week on vacation: Even though you know you’re not likely to like the results, the horror of seeing just how far off the mark you are can be motivational.

First up: a 20-minute timed swim suggested by my college-swimmer friend Brooke. Wednesday, I set my watch timer for 20 minutes, and counted the number of laps I completed. Her instructions for intensity included some mention of the phrase “until you want to puke,” and I certainly did, even though I only managed 1,225 yards. I rounded out the rest of my standard 3,000 yards with various kinds of 200s, mostly IM and free.

Next up: Today’s timed one-mile swim. I finished in 24 minutes and some change, which is better than I expected, but still not where I’d hoped to be so close to the Great Chesapeake Bay Swim One-Mile Bay Challenge on June 14. I then did a set suggested by my triathlete friend Marci: a broken 1,650, in which you swim 11 laps, then 10 laps, them nine, then eight, and so on, with 10 seconds rest in between. When you reach one lap, you’ve done a 1,650. I didn’t add this up for myself, but my shoulders ache enough to confirm that I swam for long enough, thank you.

Another set rocking my world right now: the 25-yard repeats suggested by my swimmer-friend Meredith. I’ve been finishing every workout with them, and am finding that they can make even an easy swim into a challenge, letting me leave the pool feeling like Michael Phelps rather than one of the sweet old ladies doing water aerobics in the shallow end.

Speaking of Michael Phelps, I’ve saved the best part of this post for last. I present to you his playlist. OK, not his playlist exactly, but a story from right after the Olympics about what he listens to on his iPod before an event. Because the best way to be like Michael Phelps is to download some Lil’ Wayne.

Something cool: Phelps’ playlist contains some of the same songs as my aforementioned friend Meredith’s playlist, which I posted here earlier this week.

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Perfect Playlist: The Two-Hour Workout

Editor’s note: The Mixologist, also known as Mer, is a music nerd (with a class called World Music and Gender under her belt) who also likes working out. She used to DJ and swim competitively, and is very excited to be here.

If I can’t go for a swim, my favorite hard-core, sweat-your-face-off workout involves running for an hour, then lifting for half an hour and then capping things off with a half-hour light jog/walk. It takes about two hours and leaves me feeling like a champ even though my muscles usually end up screaming for mercy.

But two hours is a long time. (You could see a movie in two hours. You could go out to dinner. You could hit both Target and Best Buy. You get the idea.) And it takes the right mix of tunes to carry you through. When I go for this particular workout, I like a mix of rap and hip-hop (some harder stuff and some of the stuff you’ll hear on the dance floor) that segues into some rock and punk (maybe a little ska thrown in for good measure) and then caps itself off with some angry, empowered chick music. This is the latest mix that’s kept my butt in gear:

Live Your Life – T.I. feat. Rihanna

Breathe – Blu Cantrell feat. Sean Paul

Cyclone – Baby Bash feat. T-Pain

Right Round – Flo Rida

Shake That Ass – Eminem feat. Nate Dogg

Stronger – Kanye West

‘Till I Collapse – Eminem & Nate Dogg

Lose Yourself – Eminem

Gangsta’s Paradise – Coolio

Izzo (H.O.V.A.) – Jay-Z

Roll – Flo Rida feat. Sean Kingston

Heartless – Kanye West

Wavin’ Flag – K’naan

Crayons – Donna Summer feat. Ziggy Marley

Devil In A Paper Cup – Colouring Lesson

The Boxer – Carbon Leaf

Is She Really Going Out With Him – Goldfinger

Sucked Out – Superdrag

Banditos – Refreshments

Beer – Reel Big Fish

Forever Young – So They Say

Umbrella – All Time Low

Duck and Run – 3 Doors Down

Minority – Green Day

Everything I Want to Be – Save Ferris

‘Cuz I Can – P!nk

Hollaback Girl – Gwen Stefani

Bad Influence – P!nk

Ladykillers – Lush

The Sweet Escape – Gwen Stefani

Valerie – Mark Ronson feat. Amy Winehouse

U+Ur Hand – P!nk

Goodbye to You – The Veronicas

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Looking for a good pre-MCM half

I know it’s far away, but with the weather getting ready to heat up around here, I’m starting to focus my distance-running attention to the fall, when I’m running the Marine Corps Marathon on Oct. 25.

I’m looking for a good half-marathon to run as a pre-marathon tune-up. Something flat, fast and fun (read: ego-boosting) would be ideal. In the running (ha!) right now: The Rock ‘n’ Roll Half Marathon in Virginia Beach on Sept. 6 and the Philadelphia Distance Run on Sept. 20. I’d been set on the race in Philly after reading in Running Times that it’s one of the fastest halves in the country. But after participating in the 10-mile Broad Street Run on Sunday, which felt like a party at which I just happened to be running, the Rock ‘n’ Roll Half is starting to sound pretty good.

Any thoughts on either one? Any other suggestions? Help me decide by posting a comment below!

If you’re looking for a half to run sooner than September, check out the Pacers Running Festival this Sunday. It’s been on my race calendar for a while, but I think I’m going to skip — partially because I can’t afford the $55 registration fee, partially because running a 10-mile race or longer three weekends in a row is a little much even for me.

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Musings on Broad Street from a reluctant runner

Steve is such a good sport.

For those who don’t know me personally, Steve is my husband, who I frequently drag to road races as my pace team and cheerleader, and sometimes peer-pressure into running himself. He’s fast, posting a time of 1:12 for the ten-mile Broad Street Run on Sunday, and will run a 5K at the drop of a hat, but just doesn’t get excited about long-distance running the way I do.

Our different attitudes about running make for interesting discussions over post-race dinners, as we inevitably have different takes on the race. Two gems of advice from Steve, as heard over post-race pizza last night:

On the fact that this was a fast course, leading both of us to post quicker times than we expected to: “We still had to run. I mean, we weren’t on roller skates or anything.”

On his attitude when he’s passed by a runner who clearly has to pick up the pace to pass him early in a race: “He can pass me now. But he’s going to pay for it later.”

In other post-race news, I was shocked and somewhat amused this morning to discover my post-race sore  spots: shinsplints! I haven’t gotten shinsplints for years, when I was forcing myself back into harder running after a few years of casual jogs. Must’ve been the downhill course. I’ve decided to consider the slight pain a small price to pay for an ego-boosting time.

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A couple quick race-day pics

We are soaking wet, and have the heater blasting to warm up!

We are soaking wet, and have the heater blasting to warm up!

Steve, getting ready to drive us home.

Steve, getting ready to drive us home.

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I heart the Broad Street Run!

Allow me to gush.

This race was fast, fun, huge but low-key, fast, well-organized, fast — did I mention fast?

Read my full rave review of the race itself here. Here’s how it went for me:

A number of factors beyond our control led us to be standing in line for the portable toilets long after our corral started. I was feeling frazzled and rushed and not ready, and decided I was  just out to have a good time.

Then, I ran 7:30-minute miles the first two miles, a pace I usually have to work for. This, despite weaving around the poor walkers who were unfortunate enough to have Steve and myself plowing through their ranks.

I slowed up a bit, somewhat consciously, through some of the middle miles, then decided to push it again starting shortly after mile 6. In my limited experience with mid-distance races like these, if I care about my time, I sort of have to be in push-it mode the entire time.

Still, I finished in 1:22:12, an average of 8:12-minute miles. This is a great time for me, considering the above. And my super-speedy husband finished in 1:12 — 7:15-minute miles!

The only disappointment came from the fact that the cold, nasty rain — which actually made for nice running weather — kept us from lingering afterwards, and hanging out with Jen and Jim. Soaked and freezing, we all got in our respective cars at the end of the race, cranked the heat, then headed home.

The good news: We’re already planning for next year, when we’ve decided we’re springing for hotel rooms the night before. New race goal: faster than this year. New life goal: finding the best pizza in Philly. Post suggestions below if you’ve got ’em!

No photos yet … I didn’t have my own camera on hand on account of the aforementioned rain and frazzledom.  But I’ll post some as soon as they come in, so check back later this week.

Also stay tuned for what I’m convinced might be the world’s most perfect 10-mile-race playlist. It literally ended as I crossed the finish line, at my favorite race-ending song.

By the way, are you following me on Twitter? If not, check out my profile here. I Tweeted about the race today — it was fun!

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Pre-race swim calms my nerves

I wrote earlier this week that I’d decided, sort of accidentally, to taper for the Broad Street Run tomorrow. This is mostly because of a doctor’s order not to run on the ankle I’d just gotten a cortisone shot in.

But I have gotten a few good swims in, including a great workout suggested by my friend Meredith yesterday. I jokingly-but-not refer to Meredith as my swim coach. A swimmer and former swim coach herself, she suggested training parameters for the Bay Bridge Swim and the Ocean Marathon in Jacksonville that were totally dead-on. Also, she always seems to have a great workout on hand — something that’s both fun and butt-whupping, which is about the best compliment I can give a workout.

I modified what was a much longer workout (stay tuned for the full version, which I plan to attempt sometime next week) to reflect that fact that I do plan to run 10 miles, fast, tomorrow. Check out my amended version, which works out to about 3,300 yards, below. A word of advice: the 25s, which look like an afterthought, will KILL your triceps and your lungs after you’ve completed the rest of the workout.

500 warm up

10×50 on 1:00 (warm up set, your choice stroke)

Pyramid set, freestyle, on :15 rest, moderate pace that you can maintain (goal is to hold your pace the whole time): > 1×50 > 1×100 > 1×150 > 1×200 > 1×250 > 1×300 > 1×250 > 1×200 > 1×150 > 1×100 > 1×50

4×25 sprint your choice on :45

4×25 no-breath freestyle, as much rest as you need (if you’ve got good lung capacity and breath control, you shouldn’t need more than 20 to 30 seconds)

300 cool down

Also, do you guys know about the Speedo waterproof mp3 player? I didn’t, until Meredith told me about it (Like I said … she knows her stuff). Now, I’m not sure how I can live without it. Have you used one of these? Let me know what you think, if so.

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A chill day makes me appreciate my running routine

As I said earlier this week, I really hadn’t planned on tapering before the Broad Street Run on Sunday (visit my DC Running Examiner site for my race preview).

But with orders not to run for a few days until a cortisone shot in my ankle has a chance to work, I entered into a sort of accidental taper on Tuesday. To that end, I took today off. Like, totally off. No abs. No push-ups. No nothing. It will be one of three off days this week, as I’m not planning to run the day before the race.

I’m not going crazy as I usually do. I am, however, amazed at just how much my running and swimming workouts dictate my daily routine. Like, when do people who don’t work out shower? (Answer: If I have to ask whether it’s time to take a shower, I should probably do so). What do you do when you need an energy burst, or an anger release? When do you eat when you’re not timing your meals around your workouts?

I realize all this planning may seem borderline depressing from the outside, like a burden I should be happy to shed. But I’m eager to get back to my usual routine. A quote from George Sheehan, my favorite runner-philosopher, sums it up this way:

“The more I run, the more I want to run, and the more I live a life conditioned and influenced and fashioned by my running. And the more I run, the more certain I am that I am heading for my real goal: to become the person I am.”

Sheehan, from my home county of Monmouth County, New Jersey, also referred to running as a “self-renewing compulsion.” Cool, huh?

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Wanted: motivation to swim

Has anyone seen my motivation to swim? I had it just a few weeks ago. I must have put it down, or dropped it on the way to the pool one day, because for the past week or so, I’ve wanted to swim about as much as I’ve wanted to step on a rusty nail.

This is awkward timing for two reasons. First, I’m on doctor’s orders not to run until the weekend, so a desire to swim would be really helpful this week. Second, the  1-mile Bay Bridge Challenge is getting closer by the day, and a desire to train for it would be awfully nice.

I took an off day  yesterday after getting a cortisone shot in my ankle. For once, I actually took the opportunity to chill out, rather than sit around feeling that weird runner’s guilt in which we understand that rest is training, but then again, we don’t. I read a book. I e-mailed. I baked a Cooking Light chicken tamale casserole (tastes way better than it sounds — try it for yourself!).

It seems the lazy has followed me into today, unfortunately.

I’m swimming this afternoon. A date at the pool with Steve is keeping me accountable. If left to my own devices, I might skip. Wish me luck. If you’ve got any amazing, fun, boredom-busting swimming workouts, post them below.

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