Highlights:

Dinner at NOLA, one of Emeril’s restaurants.

I indulged in the Apple Cider Braised Pork. It was the tenderest meat I have ever eaten served atop a bed of goat cheese polenta. Yum! We were seated in the upstairs dining room as pictured above. Our wait staff was incredible. So funny!

Beignets at Cafe Du Monde

Of course we had to make a stop at the historic French Market shop for some Beignets and cafe au laits! Absolutely delicious.

Riding the Trolley

When we weren’t walking to and from the French Quarter, we were riding the trolley. The Riverfront Line took us from the business district along the river to the French Quarter. I think I’d have way more fun commuting to and from work if it were done aboard an open air trolley car.

Street performance

I’m sad I don’t have pictures of this, but I saw the best street performance. It was a group of 4 young men who were super talented gymnasts. My sister was a gymnast for years and years, and she wouldn’t have dared to do some of the stunts they did on concrete! It was a really uplifting performance with a positive message — don’t get caught up in drugs or alcohol. Drugs and alcohol don’t lead to a healthy body that is strong and able to do flips.

QOTD: Have you been to New Orleans? 

Louisiana was my second new state of the year! Another item checked of my 30 Before 30 list. I’ve updated the list with some recent new activity, so check it out!

Our workout last night was a ladder workout. We built from 100ms to 200m to 400m and back down. As an extra challenge, we repeated and went back up!

I’m heading this afternoon to New Orleans! It’s for work, so not all that fun, but it is another new state for me! One more item done on my 30 Before 30 list!

QOTD: Do you like track workouts?

It can be tough to find your inner competitor, especially when you put into context that everyone around you has worked just as hard to perform well and that running, in the context most of us do it, is a highly personal pursuit. Yet there’s nothing more gratifying than a strong finishing kick for the line, passing other racers along the way. The kick is what separates good runners from great runners, and is a testament to conditioning and mental resolve. But what constitutes a solid finishing kick?

1. Know how long you can push it. Depending on the length of the race, the topography of the finishing area, and the size of the crowd, you’ll only have so much juice in the tank to kick with. During the last mile, start assessing your surroundings and how you feel, and determine the resources you have left for a big finish.

2. Once you commit, go all in. The worst feeling in the world is a kick that fizzles out because you start questioning whether you have the legs, lungs, or fortitude left. Much of what goes into surviving a kick is the six inches between your ears (the phrase I use to refer to one’s mindset). So once you pull the trigger on a kick, you need to go all in mentally. Your body will respond, and probably can push harder than you give it credit for.

3. So how fast should I run in my kick? A kick is not a sprint. Let’s get that out of the way. You’re still in your usual running motion, midfoot strike and all. But I approach the kick like a stride – more powerful, a little longer stride length, a little faster turnover. If, on a scale of 1 to 10, your default pace is a 5 during the bulk of the race, you should be up around a 7 or 8 on the kick.

4. Target locked. The biggest key is looking up, finding someone you want to pass before the finish, and making that your goal. Does that sound a little cold after 13 miles? I guess, but like I said before, it’s a race, not a fun run. Even after you pass your target, don’t let up, because they may decide to try and pass you back before the finish.

5. Run through the finish. Too often, I see people at the end of a race starting to pull off the gas several steps shy of the actual finish line. This is also where I tend to add one more pass in many instances, much to the chagrin of the other party. So don’t run up near the line, or to the line, but several steps through the line. Yes, we all want to stop running after a long race, but a few extra steps won’t hurt.

It can be thrilling to pull off a great finishing kick. The crowd senses it and cheers a little louder. The runners around you start to push a little harder. And at the end, everyone has left it all on the course. So don’t be afraid to throw a big finish in the mix after an otherwise steady race – it’s fun, it’s taxing, and in a race, it’s kind of the point.

QOTD: What do you have to add to this list?

Week in Review:

• Monday: Long – split into two 6 milers (Part 1 10:39, Part 2 10:30)
• Tuesday:  Track – 4x800m repeats, 3.75 miles total
• Wednesday: Rest
• Thursday: Unplanned rest
• Friday: Tempo – 5 miles (9:37)
• Saturday: Weights & Stretching (40 minutes)
• Sunday: Long - 12.22 miles (10:39)

On Monday, I was not in the right frame of mind to run. I was underhydrated. I felt slow, overwhelmed, and may have had a panic attack while running. The intended 12 miles just weren’t happening.

Time for Plan B! If I can’t run 12 miles in one shot, I’ll call segment it into two 6 miles runs! This audible was the best decision ever (Many thanks to Mr. Huzzah for the idea, and insisting that I do it!). Although I felt horrible, and was hating running, I did appreciate the mental victory of getting the 12 miles done for the day. I didn’t quit!

When I’m feeling doubtful about my abilities and progress, I find the track is a great place to check in and see how things are going. Tuesday‘s track workout was just the success I needed. I ran four 800 meter repeats, which each one faster than the last, and the final one completed in 3:55. 3:55! That’s super fast for me! This was the confirmation that I needed to verify that my training is on target, and more importantly, that my mind can handle the challenges running presents. I call this workout, How Brigid Got Her Run Back!

Friday‘s tempo run was pretty standard.  5 miles with miles 3 and 4 pretty consistently uphill.  It was another mental battle to keep on moving, and I did. Given the elevation, I was satisfied with our overall pace. Not our fastest ever, but certainly faster than I would have run it if I were not concerned about pace and time.

Saturday was an opportunity to try out some new gear — Harbinger’s women’s pro weight lifting gloves. Look at that, they’re pretty with baby blue! (OK, maybe the photo is a little lacking. I swear that the accent color is baby blue!)

Now my hands have a little cushion and are able to get a better grip. For someone who is prone to sweaty hands this is a game changer. It certainly made my lifting more tolerable. I’m hopeful that this is the beginning of a better relationship between me and lifting.

Sunday brought the longest run of our RnR training season — 12.22 miles. In honor of the occassion, we drove down to the national mall. Not only is this more scenic and interesting (which is key when you’re running for over two hours), but it overlapped with part of the RnR course!

Miles 1-5 were absolutely gorgeous! I love running on the mall and along the waterfront. It was a sunny and warm (40s) day and there were tons of runners (and tourists) out and about! I enjoyed the feeling of being a runner on such a wonderful day. I was just cruising at a pace that felt comfortable. Miles 1-5 averaged around a 10:15.

The most challenging part came around mile 6. Climbing up several flights of stairs from the Georgetown Waterfront up to Key Bridge. Then from Key Bridge, it’s another solid mile of elevation gain up to Courthouse. My sole goal here was to keep running. I would not give in to the hills today! This monster hill presented us with the slowest mile of the day — 12:20. No worries, we brought the pace back down afterwards. Let me tell you, that mile back down the hill was oh so sweet.

I was still feeling solid until about mile 10. Then we hit a series of stoplights that totally ruined my mojo. There is nothing worse than being forced to stop and restart when your legs are tired. At this point, it was getting warm (near 50), and I was thirsty. The three sport beans (that I later learned only had approximately 25 calories) ingested in mile 5 were not sufficient energy. Although I felt totally spent, I kept glancing at my watch and was pleased to see that I was maintaining an 11 minute mile pace. I lasted into mile 12 before I knew that it was time to stop. No need to push through to 13. I’m sure if there had been cheering fans, I would have been able to push less than a mile to the finish line

So there you have it, on the last long run of training, I ran 12.22 miles in 2:10:20. My current PR for 13.1 is 2:10:48. 

On the 30 minute drive home, we stopped for water and a quick snack. While likely not the recovery fuel of choice, those mini eggs were delicious and took the edge off my hunger until I could have a more wholesome lunch.

With only 20 days until the Rock ‘n Roll USA Half Marathon, I’m at peace. I know I’ve been working hard these past few months, and I just have to trust in my training. I have no doubts that I can run 13.1 miles. The only question is how fast. I’m optimistic that with a taper, well rested legs and solid hydration/fueling tactics (not to mention an absence of flights of stairs!), I can score that PR.

QOTD: What is your mid-run fuel of choice? I think I have to go back to Shot Bloks. The bean-to-calorie ratio of Sport Beans just didn’t work for me.

1. Did somebody say Graston? I’ve been getting treatment on a lingering shoulder issue since late last week, and part of the program (along with the traditional PT, stim, and chiropractic modalities) has been the introduction of something called the Graston technique. Basically, some guy with arthritis figured out that if he used some stainless steel implements in a certain way, he could break up underlying lesions between the muscle and surrounding tissue, thereby easing the discomfort and annoying popping sound. While it’s certainly not an overnight panacea for what ails me, I have noticed some immediate returns in the form of less Rice Krispy action in my shoulder. The only drawback is cosmetic, in that the procedure leaves some gnarly bruising behind. Small price to pay, IMHO.
2. Beef jerky. I was contemplating a snack from my local 7-11 after an afternoon meeting downtown, and I couldn’t decide between a protein bar (BSN Syntha 6, my go-to multi-faceted protein choice) or beef jerky. Tough call, right? But here’s the surprising thing about the camping staple that’s always overpriced in stores: Aside from the above average dose of sodium you’ll take in, beef jerky is surprisingly good from a fitness food perspective. Low fat/cholesterol, high in tissue proteins, and the chewing will build up your jaw muscles. Seriously, I was on the verge of a jaw cramp. While it’s not as bioavailable from the word go as the more commonplace protein sources we chug down, it’s worth considering as a change-up to the usual post run protein shake.
3. And while we’re on the subject of bizarre protein sources…allow me to ramble for a moment about my most recent kitchen creativity. Brigid handed me a recipe for homemade veggie burgers (via CinnamonGirl). It’s a basic proposition from which to riff: Navy beans, breadcrumbs and an egg for binding, and then mix in whatever suits your fancy. My problem was that I decided the entire conflagration needed to be food processed. What should have been an oops led, instead, to a tasty veggie meatloaf that won the approval of Brigid’s discerning palate. Two keys to making non-meat things taste more meaty are paprika and ancho chili powder. Both add a dense, smoky flavor to food, and also provided some nice color. The best part, aside from the creative save, is that the beans are rich in protein and fiber. Winner!
4. Don’t like the weather, wait five minutes. I don’t know about your parts of the country, but in the mid-Atlantic we’re getting a preview of spring to end our work week, just in time for the temps to crash back into the 40’s over the weekend – great long run weather, but not much else. In NY, at my folks place, they’re waking up to wintery stuff on the grounds and temps around freezing, so it can always be worse I suppose. Honestly, I’d settle for consistent weather, even if it’s a touch colder than I really like it to be.
5. And then there was one. The allusion to the long run is apropos, as Brig and I will tackle our final build run this weekend, knocking out the half marathon distance on Sunday morning. While I’ve yet to map an official route, I figure a change of scenery down to the Mall might do some good for this run. My thinking is that you always want to go race distance three weeks ahead of the race, so you know in your own mind you’re ready for the distance absent the adrenaline stoking environs that accompany race day. I’m also going to pop over to the Whole Foods and pick up some energy cube looking things they have in the bulk bin to try as our possible mid-race fuel snack. Fun times indeed!

QOTD: Which would you rather do this weekend: A cold weather long run, or a warmer weather speed workout at the track?

To be perfectly honest, I’ve been a bit of a head case for the past few days. It all started last Thursday. I was supposed to do a 5 mile tempo, but my Garmin died after 1 mile.  How can I do a tempo without my Garmin?! (I ran for years without a fancy watch, but apparently I’ve become dependent on it since). My mojo was ruined. With no watch and hurting/exhausted legs, I just couldn’t face the run any longer and started walking at about mile 4. I gave up on the run so to speak. Not good.

Friday was a scheduled off day and Saturday we headed to Baltimore for the Belgian Beer Fest at Max’s. It was just what I needed. Lots of laughing with friends. Tasty food and drinks. Not worrying about work or anything else that needed to be done. Running and chores could wait for another day.

Sunday we were supposed to run 12 miles, but the weather was crappy. We headed home from Baltimore early to pick up the dogs ahead of the storm (which never really came, in true DC fashion). Good thing we still had all day Monday to get everything done. In case you’re counting, that is not one, not two, but THREE  rest days in a row! You’d have thought that I would be ready for the 12 miles on my plate!

Sadly, that wasn’t the case. We headed out with grand plans to run 12 miles (4 x 3 mi loop). I’m not sure what was wrong with me, but my body just would not cooperate. I ran the first loop and was in disbelief that I had to do 3 more. On the second loop, I started to lose it. I kept looking at my watch and couldn’t believe how slow I was moving! What was wrong with me? I thought of the miles and miles ahead of me. I thought about how my husband was probably irritated. I wondered if it was possibly to lose all your conditioning over the course of 3 days. I knew that I was losing the PR battle for RnR. The next thing I know, John asked me concernedly “what’s wrong? Are you having an asthma attack?” For the record, I don’t have asthma.

My brain had managed to psych itself out to the point of inducing hyperventilation while running.  I was having a minor panic attack.  ”Not asthma attack, panic attack”, I grunted. In explanation,  ”I F*ing hate this neighborhood”.  Obviously it was the neighborhood’s fault. Duh. John knew when to pull the plug on the run. He told me we’d finish the loop and go home. I obstinately wanted to push through to finish, but he was firm. “We’ll go back out again later and do 6 more miles,” he said. We walked home, and I was practically in tears about my failed run. Why couldn’t I get control of my mind to do something as simple as run?

We went out 3 hours later for 6 more miles. I sucked it up and got through it. I was determined to finish. We managed to cut 1 minute off our time from the morning. Not speedy by any stretch of the imagination, but it was complete. I ran 12 miles in a day when nothing seemed to be working for me.

Which brings me to today. Tuesday. 800 meter repeats on the track were on my agenda. I made sure to drink plenty of water all day long. I ate something every few hours. I ended up working late, but was determined not to let that affect my plans. I would run. I would run well.

The goal: 4 x 800 meter repeats, with each repeat faster than the last, and the final one sub 4 minutes.

I needed this run. I needed to test my body and my mind. I needed to convince myself I still had it.

I knocked out one 800, then another. At points my mind would doubt. Can I hold this pace? Is that a side cramp? Am I slowing down? I forced myself to shut down the mental chatter. I turned to my mantra —  fast feet. I focused on my turnover, on taking quick steps. One after another. I got through the first three 800s right on target. I just had one more to go. I could do this! I just had to suck it up for 4 more minutes. Surely I could do that! The last 100 meters, I pumped my arms for all I was worth. I glanced down at my watch. 3:55! YES!

The results:

• 4:24
• 4:18
• 4:08
• 3:55

I persevered! I told my mind that I was going to run well, and I did. I’m BACK! In the words of Nike, I believe in the run!

QOTD: Have you ever totally psyched yourself out of a run? How do you mentally prepare yourself to run well?

Did you know:

1. George W. Bush ran the Houston marathon in 3:44:52 in 1993. Al Gore ran the Marine Corps Marathon in 4:58 in 1997. (wikipedia)

2. Every member of Teddy Roosevelt’s family owned a pair of stilts, including the first lady. (source)

3. Thomas Jefferson was convinced that if he soaked his feet in a bucket of cold water every day, he’d never get a cold. (source)

4. William McKinley was the first to ride in a self-propelled vehicle—the electric ambulance that took him to the hospital after he had been shot. (source)

5. The “S” in Harry S Truman doesn’t stand for anything; therefore, there is no period after his middle initial. (source)

And perhaps the best “Presidential” event? The presidents race at every Washington Nationals Baseball game!

In all seriousness, I am so excited for a long weekend. It couldn’t have come at a better time! I so need an extra day to just relax.

Saturday is one of John’s favorite days of the year — Annual Belgian Beer Fest at Max’s. Over 100 Belgian beers on tap and a Belgian inspired menu! Although I’m not really a beer drinker, its fun to taste a few.

Sunday we’re scheduled for our last long run before the RnR half marathon. 12 miles! Depending on the weather, this may get pushed to monday.

QOTD: Do you have a random presidential fact to share? Big weekend plans? Please share!

31 days are standing between me and the Rock n’ Roll USA Half Marathon.

All of a sudden, I’m getting anxious about the race. A large part of my nervousness is stemming from the fact that I’ve been running well. At least I think I’ve been running well, but have I been running well enough? Could I be doing more? Can I sustain this for another month? Am I getting my hopes up for naught?

Logically, I KNOW a PR is entirely in my grasp. To recap, in my first and only half (the National half in 2008), my finish time was 2:10:48 (or an average pace of 9:59). My goal for this first half was to run the whole thing and finish. That’s an entirely different sort of goal than the one I’m shooting for now — to run the half faster.  Ideally about 3 minutes faster.

My latest training runs indicate I can achieve this:

Long Runs

• 11 miles – 10:27 avg (25 degrees and windy)
• 10 miles – 10:15 avg
• 9 miles – 10:31 avg (with snow/ice)

Tempo Runs

• 6 miles – 9:10 avg (would have been a 10K PR!)
• 5 miles – 9:16 avg

I haven’t been pushing it on the long runs. I could run faster, but I’ve been shooting for consistency.

The tempo runs have been quick, but I’ve felt in control. Like I could do another mile at that pace if pressed.

Surely this indicates that 13 at 9:45 is well within reach, right?

I think I can do it, but I’m scared. What if I go out too fast? What if my stomach doesn’t cooperate? What if, what if. All this second guessing. Doubting myself. Discounting my training. I need to push STOP on the negative mind chatter.

I’m going to focus on positive thinking.

I’m going to come up with some great mantras to carry me through.

I’m going to BELIEVE in myself and my training.

I’m going to get my mind in the right frame of thinking to show up at that starting line and conquer!

QOTD: How do you overcome negative thoughts and/or race anxiety?

1. I’m pretty sure I’m forgetting someone who tagged me in the 11 Things About Me blog post. I recall tags from Andrea, Christine, and Yoli, but I think I’m forgetting another one or two! I’m feeling a little guilty about it, too. If you’ve tagged me and I can’t seem to remember it, I’m so sorry! Also, I’m totally breaking with the rules and hoping that this post satisfies others’ quest to learn random facts about me.
2. My favorite Whitney Houston song is I Wanna Dance With Somebody. It reminds me of dancing around with my girlfriends in college “singing” (ok, screaming) at the top of our lungs. Good times. Also,Whitney’s hair and makeup in the music video are totally awesome.
3. I crave meat when I’m running a lot. I generally say I don’t care for meat, but that all goes out the window when I’m running long. I had meatloaf and mashed potatoes for dinner on Sunday after running 11 miles and it was the best thing ever. Yes, in case you missed it, I like meatloaf.
4. I love my job. It’s crazy busy, super challenging, and frustrating at times, but I love it. I’m a health policy wonk. Put the blackberry down, Brigid.
5. I have no idea who Channing Tatum is, other than he’s good looking and is all the craze on blogs and pinterest. Someone help me, what should I know him from? I could read his wikipedia entry to figure it out, but it doesn’t seem worth it at this exact moment.
6. I’ve been married 18 months, and still haven’t put together a photo album. I have a disk with hundreds of photos, and I really should put together a photo album, but I haven’t. Does someone want to do this for me?
7. I haven’t read The Hunger Games. In the name of, things I haven’t yet done, but should… add this to my lengthening list. Oh, and watch Downton Abbey. I hear that’s good too.
8. I bawled at the movie theater while watching Titanic back in the day and totally embarrassed my sister. I couldn’t help it. I’m a total sap.
9. I’m totally fascinated by our NBC local news team. I’d like to invite Vance, Dan, Doug, Doreen and Chuck to dinner. Mainly Vance. He’s awesome. My husband thinks it’s a little weird, but I feel like they’re my friends. I was a little sad that Lindsay Czarniak and Craig Melvin moved on, but I’m glad they are now happily married. I knew it!
10. I really, really love ice cream. No real explanation here, but it’s true. I so enjoyed the homemade Bailey’s ice cream at our Valentine’s Day dinner at the Irish Inn at Glen Echo tonight.
11. I don’t really want to try spinning. I know I’ve been saying I should, and made promises that I would, but honestly, I don’t really want to. Is that bad? It doesn’t really appeal to me, the whole riding my butt of indoors thing. Should I just suck it up and try it? Or should I cut myself some slack and realize it’s not worth feeling a little guilty over?

OK, there you have it. My 11 things. True confession style. Judge away!

QOTD: What’s on your list of things you should do but haven’t yet?

If you’re looking for even more random tidbits about my life: check out 7 Facts About Me. This was the result of a previous Tag- Your It! blogging exercise. I think this earlier list is more interesting than today’s ramblings, but maybe that’s just me.

My Ode to Running

Running I love…

1. … your consistency. You are always there, just as I remembered you.
2. … that you provide my sanity and spirit just what it needs. Sometimes long, easy miles; sometimes lung-busting speed.
3. … your forgiveness. You never give up on me if I have a bad day or a rough week.
4. … that you encourage me to be silly. To wear funny costumes, to get covered in mud, to wake up at 3:30am to go race.
5. … the high that you provide. You remind me that I am alive! I am fit! I am awesome!
6. … that you permit me to indulge. If not for you, I may have to forgo that tasty ice cream cone or juicy hamburger.
7. … that you come with such awesome gear. Bright shoes, sparkle skirts, compression tights. It’s all good.
8. … that you give my husband and me “our time”.  Our time, just the two of us, out on the road in our running shoes.
9. … that you are always introducing me to new places. I love when you join me on my travels. I see so much more of the world because I’m always running through it.
10. … your unspoken challenge. I can go farther. I can go faster. I can be just a little bit better than yesterday.  

QOTD: What do you love most about running?