A 9:20 High School Miler

When I was a freshman in high school, I ran a 9:20 mile in gym class for our required "fitness" testing. I think girls had to had to run under a 10-minute mile to pass the test, and as a kid who never really ran except in tennis lessons and matches, I was pretty content with a 9:20. 

I started working out regularly my junior year of high school at the school's gym. Since I didn't yet have a car or license, and didn't want to walk the 1.5 miles home every day (this is so funny to me as that is an acceptable walking distance to me now), I had to wait for my Mom to give me a ride home after she got off work. Instead of going straight into homework after a long school day, I decided a burst of physical activity would be beneficial for me. My first cardio machine I spent a lot of time on was the elliptical. I liked the funky motion of swaying back and forth, almost like riding a stand-up bike. I also listened to a lot of Eminem on my iPod mini before getting into making playlists for myself so I didn't have to constantly choose a song every time the last one ended. 

The fitness center had three treadmills overlooking the gymnasium, and my favorite was the one in the middle. When I first started running on it I ran at the 6.0-7.0 mph speed for about 30 minutes at a time. Sometimes I would get to as high as 7.5-8.0 speed and feel like I was flying. My favorite teacher who I saw every day after school lifting there had challenged me to race a 5K against him on the treadmill and if I won I would get one free snack from the snack bin (available to all students to pay a nominal fee every time we wanted something, probably a quarter per item) every day for the rest of the school year. I think he said if I ran under 25 minutes that I would win. I don't remember my time, but I do remember that I won and was really happy about my free snacks. 

It wasn't until my senior year that I considered running cross country in the fall. I had played tennis my first three years, which was a spring sport. Wanting to keep my spring senior year fairly free of commitments, I decided to run cross country instead.

The earliest photo I have of me running, from October 2010 at a cross country race. 

In August 2010 I went to my high school's cross country camp for a few days. I don't remember much about the camp and the only photo I have from it is a group photo of all the runners in front of the bus that took us to camp. I do know that camp got me excited to try this new sport and start my relationship with running. I made the classic rookie runner mistakes of going out too fast too soon on training runs with others and not listening to my body by running through shin splints. I also definitely did not have properly fitted running shoes. But I did have a lot of fun on the team and met my best friend from high school that year on the team, too. 

Since I was so new to the sport of running, I and my coaches didn't have any expectations of what times I would be capable of or what my season goals should be. Racing on grass was such a foreign concept to me, and for some reason all of our training runs were on pavement instead of grass. We always ran out and backs and one route was my favorite, going down tree-lined Vinsetta Boulevard in Royal Oak, MI. We called it "Vinsetta 4" or how ever long we were going to go. I didn't have a GPS watch so just relied on my coach's directions of where to turn around for what distance we needed to go. 

When it came time to compete I didn't really get nervous. I was just having fun. I ran my 5K PR on two separate courses---a 25:11. After the first time I thought that maybe I could run under 25 minutes, but that never happened. After cross country season was over I stopped running until the end of college in March 2015. I ran on and off in college but didn't feel like I had enough time to dedicate to it when I was so busy with school, work, and trying to have a social life. I did still go to the gym every day for cardio on the spin bike or elliptical. My first 5K after high school was the April Big House 5K in Ann Arbor that finished on the 50-yard line inside Michigan Stadium. I ran a 23:55, easily beating my high school PR. My PR now is 18:48 at the Dexter Holiday Hustle, which I won back-to-back in 2018 and 2019. My drop in time in the mile is equally as impressive. 

The first time I ever raced a mile (after high school) was in 2015 at the Ann Arbor Dart for Art, part of Ann Arbor Art Fair week in mid-July. I ran a 6:17 and was absolutely shocked. At that point I had only been running consistently for four months and did not yet know how to incorporate speed work into my training. I basically just sprinted the mile. I then broke 6 minutes for the first time in 2018 with a 5:54. Again, I couldn't believe I just did that. In 2019 I ran a 5:33.5 and placed fifth woman overall in the Open division. That year I also experienced a physical and mental breakthrough in racing and set PRs in all distances from the mile to the marathon. I thought I could run a 5:40, and smashed that goal.

Finally, last fall I ran a 5:26.75 at an elite mile in Albion, MI. I was second to last in a field of women who had all ran collegiately, but I was really proud of my PR and especially thankful for the opportunity to race at a high level during the pandemic. 

With the workouts I'm running now, running a sub-5 minute mile is not too far off. The last two weeks I ran sub-5 minute 150m strides on the track, which I never thought I would look down and see 4:xx on my watch for something like that. I continuously amaze myself with how fast I'm becoming and how much more confident I'm feeling in my legs and in my potential. 

From a 9:20 high school miler to someone who's staring down sub-5 relatively soon, I'm so happy I have that early running experience to look back on and use as a source of inspiration for my training and racing to come. 

Fast Thoughts and Positive Vibes

I'm started to feel like a Floridian with how much more comfortable training in the heat feels lately. After several weeks of runs and workouts in over 70 degree weather with regularly high humidity, I'm getting into a really satisfying summer training groove. 

Part of my optimism this past week also just stems from how good my running has felt lately. It feels good to feel good! I'm starting to creep up to heavy mileage weeks that in the past would leave me feeling tired and hungry all of the time. Now, I'm truly taking recovery runs easy, eating enough food to fuel my body across more miles, and drinking electrolytes and water like I'm stuck in a desert without any signs of escaping. I'm also making sure to stay on top of my foam rolling and letting my Sunday rest day be a true rest day-- no going on long walks just to get my step count up. 

Summer this year has been so much more meaningful and fun than last year. Last year I was depressed and isolated without having a job to go to or a race to train for. My social life was whittled down to when my running friends' schedule allowed us to run together, which I always looked forward to. When my calendar fills up with work and social obligations, I feel much more focused and ready to get it all done. I find calm in the chaos. I'm so happy that the world is slowly emerging from the fog of this global crisis. It really helps ya girl's mental health stay up. 

As I already mentioned, the weekly pulse of my training has flowed really well this month. I'm running unique and interesting routes daily, prioritizing rest and nutrition, and just looking forward to getting out the door for every run. One part of enjoying this process that has helped me tremendously is switching my watch to only show HR on easy runs so I don't see the time elapsed, distance ran, or current pace. This has been so helpful in letting my body dictate the pace on easy days instead of my watch dictating the pace. It's super freeing and I can focus on keeping my HR low, which I usually do. 

Lots of eggs, English muffins, and sausage are in my diet. 

Ferry Field after 4x150m strides on July 15, 2021. 

My big workout this week was hills again (Coach wrote in my log: 'This will be difficult, so is a hilly 10 miler in Flint :).' I had 3xArb hill (1km), 3xHarvard, and 3xRidgeway. The air was so thick you could see it but my attitude was light and positive. I went into each tough rep smiling and knowing I was giving my best effort under the conditions. I got in almost 3 miles worth of climbing (994 feet elevation gain) on an 11 mile day and was truly happy with how the workout went even though I know I can be slightly faster under cooler conditions. While I really like most types of workouts, hills are especially fun for me because of how much I love to climb and climb well. 

I also had two doubles this week, yesterday and today. I went to the trails for my second run both days for some shade and to really let my body go slow. For today's morning run I ran from Ferry Field to finish out with strides on the track. Last time I did 4x150m strides with walk back recovery I averaged just under 5 minute pace in flats. Today I was in trainers and was able to run roughly the same paces as last month! This was a big confidence boost going into the second half of July. 

Tomorrow I have my short run day of the week (due to a change in my work schedule) and Saturday I am looking forward to crushing a 14 mile long run to top the week off at 65 miles. It's going to be a busy weekend of training, Ann Arbor Art-Fairing (so happy it's back again!) and resting, and I am so ready for all of it!

An Equatorial Environment, For Now

Since my last post I've managed to heal and mend my blistered heels, creaky voice, and broken tooth. Last week was a good exercise in appreciating that "nothing lasts forever," including this nasty heat wave. 

Last week I was able to string together some solid easy training runs (including running in some fun rain!) and a short hill workout. My hill of choice was Broadway St. (of Ann Arbor Running Company's famous Run Broadway event held on the first Saturday in February) on the north side of Ann Arbor. It climbs about a 4-5% grade for almost a kilometer. I only had 6x1 minute on the hill-- it looks easier on paper. One of my hardest workouts last fall was 6x3 minutes up this hill, which was super tough. This workout went ok, but the heat had an adverse effect on my perceived effort and pace. I always like to think of myself as a strong climber which helps when the workout feels harder than it should be. 

I ended the week with 55 miles, including a double run on Wednesday and an easy 12 mile long run on dirt roads on Friday. 

So far, training this week has felt harder than usual with the heat and humidity taxing my body at a higher rate. But that's summer in Michigan. My hill workout this week was also much tougher, an Arb special. I did 1x1 min up/down, 2x2 min up/down, 3x3 min/up, and down, the full 1km Arb hill, and then 4x30 second strides with 2 minute jog in between to finish it out. It was 75 degrees and over 90% humidity when I started before 8 a.m. Once again, I had to think about how the pace is not what matters, but the effort. I felt slow and sluggish in the warm air, and my legs were absolutely destroyed before going into the strides. My first two strides were slower than my half marathon pace, as my turnover could not recover from almost 11 minutes of hard climbing. The second two strides were closer to what I would expect after a session like that, at around 6-minute pace. I've ran the full Arb hill nearly 55 times (according to Strava) and it is always humbling in any conditions. 

When you get to this part of the Arb hill, you have less than 300m to go. 

I'll be topping out at over 60 miles this week for the first time since April, where I ran my last big week before the Glass City Half Marathon. I'm looking forward to a long run on Friday that will be below 70 degrees and will include some surges to keep it spicy. 

Summer is short. I need to keep reminding myself that the heat won't last forever and to stay positive when I feel slow and super sweaty. In fall, I'll be back to my favorite training and racing conditions of 40-50 degrees and cashing in on all of this summer fitness. 

A Series of Unfortunate Bodily Events

Summer 2021's first weekend was quite eventful in both running and in unfortunate events. 

To start, I decided to try out my new Puma Deviate Nitro (a carbon-plated shoe) for the first time for my long run on Friday. I knew I was going to be throwing in some moderate-paced miles and wanted an extra super shoe boost. The shoes have a great ride--more cushion than a regular racing flat but light enough so that you can really lean into some speed. The run was going really well up until almost the halfway point where I discovered I had a dreaded heel blister that was progressively getting worse with each step. This was the first unfortunate bodily event. 

I've experienced heel blisters before but don't remember the last time it happened on a pair of new running shoes. I used to get them quite often when I was younger with non-running shoes. The Pumas felt good right out of the box and I didn't even register that this could possibly come up at some point otherwise I would have taped up my heels preventatively. With still 6.5 miles to go, I tried to think about what I could use for a temporary solution to stop the rubbing of the shoe onto my skin. I used a leaf at first, but that wasn't sturdy enough. Then I stumbled upon a piece of trash that turned into my treasured temporary fix--a partial Clif Bar wrapper. While it provided some relief, I was looking forward to getting back to my car and taking my shoes off. 

The beautiful dirt roads north of Ann Arbor

I ended up still maintaining a pretty fast pace for the whole 12-mile run, a 7:24 per mile average with a 7:08 average on the middle miles on rolling dirt. Another positive takeaway from the run was that the temperature and humidity, at high 60s and around 80% humidity, didn't feel terrible. Acclimatization is a beautiful process. 

Now the second mishap of the weekend happened while I was refueling from the long run. While I was eating a wonderful toast with eggs at a friend's house, half of my front left tooth broke off. It had already been chipped several months earlier and I delayed seeing my dentist out of generalized dentist anxiety. I couldn't put it off any longer. Unfortunately my dentist office is closed on Fridays, only open on weekends by appointment only, and could not get me scheduled until Monday morning. I got the tooth filled in Monday and no longer look like I just won a bar fight. 

Saturday's easy recovery run was a little more difficult with higher humidity and a later start time due to staying up late for work. I wanted to let my body dictate the pace and settled on a comfortable 8:25 average for 10 miles with the last three closer to 9 minute pace after really overheating. While last year I probably would have ran with a handheld water bottle under those conditions, this year the city water fountains are back on and I stopped at the Argo Canoe Livery fountain to take a 90-second sip. 

The last ailment to hit my system this past weekend was a creaky voice and some sinus issues. These started popping up later in the day on Saturday. I'm not sure if it was from the fluctuating weather patterns, a stress response, or my broken tooth somehow impacting the tonsil and throat system, but I just had to laugh about how quickly my body fell apart, from head to toe. 

Now it's Monday and I seem to be doing much better. My tooth is back, my voice is almost back, and I'm looking forward to closing out this month of training strong. 

Watermelon Sugar Runner's High

Yesterday's run and today's run were very different experiences. Yesterday felt sluggish, hard, and slow. Today felt peppy, easy, and comfortable. With six years of running underneath me, this is natural and to be expected. 

While there were notable differences in the weather between yesterday and today-- the return of sunshine and warmth after the overcast and mid-50 degree temps yesterday-- my mental outlook was also much better today. I was ready to have a good run with mini hill sprints on the docket. Hills are one of my favorite training tools to teach my legs power and stamina. Yesterday I incorporated some trails, which I always enjoy, but the rapid change in weather patterns and lack of sunshine and Vitamin D had me struggling. My legs also didn't feel fully recovered from Tuesday's track workout but they were definitely recovered this morning. 

One part of my training that separates me from my peers is my desire to loop a different route every day. I also can't stand out and backs. If I'm going out to train I want to make it fun for me by experiencing different neighborhoods, trails, and elevation gain and loss by constantly switching it up. My Strava has 300+ route ideas I've created (and counting) so I never get bored. I do have a few favorites I like to run every few weeks but don't force any sort of routine with that. I also love starting from different locations on the outskirts of town to get in mileage on 100% soft surface. Ann Arbor is fortunate to be surrounded by miles of beautiful and peaceful rolling dirt roads and I love getting out for calm and a break from the city pavement. 

Into the Barton Hills

Today I took it to the Barton Hills, one of my favorite neighborhoods just north of Ann Arbor, with a return through the Border to Border Trail by Bandemer and Argo parks. Considered to be one of the most popular running paths in Ann Arbor, I was glad to only have to pass by a few people on my way back into town. My 20-second hill sprints came up in the last 1.5 miles of my 8-mile run on a short but punchy section of W. Summit St. from N. Main to the railroad tracks. The first rep started out a little slow as I was trying to find my groove in a short time. Eventually I got down to low 7 min. pace, which translates to a Grade-Adjusted-Pace (GAP) in the mid 5s. I try not to get too hung up on pace for hill reps since the main focus is pouring power into the legs. After a jog back down to recover, I went up four more times before running more uphill on the way home. 

I was pretty satisfied with these easy, flowy miles and some very short hill work. This week my mileage will be back in the 50s as I get ready to incorporate longer workouts in the coming weeks. Tomorrow is long run day and I'm excited to drop some moderate-paced miles at the end of it for a fast finish. 

Happy Thursday and happy running! 

Track Tuesday Strikes Again

Today I got to do a small fartlek session to get some turnover in my legs after a comfy recovery week last week that had no workouts. Since I had a three-mile warm up I decided to warm up to legendary Ferry Field. 

At Ferry Field for a workout the week of the Owens Corning Half Marathon in April 2021.

This is the same track where Ohio State track star Jesse Owens set four world records in a matter of 35 minutes or so back in the 1930s. As a UM alumna, I have also learned that the plaque dedicated to his accomplishments that sits next to the track is the only one on campus anywhere to feature an Ohio State athlete or person. UM and OSU are one of the biggest rivals in college sports! Coming to work out here feels like a testament to the way in which running can bring people, and even rivals, together. A few years ago the University of Michigan Athletic Department had tentative plans to turn the storied track surface into a parking lot so that employees could have more available parking. Thankfully, that plan was scrapped and we still have the beautiful track with views of Michigan Stadium to the north and other great athletic fields and buildings, including the first ever Intramural Sports Building built in 1928, surrounding it. 

This is also the same track where Michigan legends such as Mason Ferlic, Nick Willis, and Hobbs Kessler train at the highest level under legendary UM coach Ron Warhurst. The Strava leaderboards for the 400m lap segment have some serious heat. 

The workout started out slowly as I was trying to manage the sun in my eyes running east as well as a slight cross breeze. I was lucky to get out the door before 8 a.m. to take advantage of the super cool morning with temperatures in the low 40s. For summertime in Michigan, that almost never happens, and my T-shirt came off after the second rep after I was fully warm. 

I was able to rep between 5:25 (per mile) pace and 5:47 pace to average 5:38 for the fast segments. That is roughly equivalent to a 6x300m workout with a two minute jog to recover in between sets. I also did this workout in trainers. I used to do all of my workouts in flats for a while until my coach said that it's better to run workouts out of flats so when the flats come back on it feels faster and easier. I can definitely vouch for this effect, as the workout I did during 5K race week earlier this month in flats felt super fast with my 150m strides coming in at under a 5 minute per mile pace. 

After the workout I ran back home, which is mostly uphill through downtown and the aptly named Water Hill neighborhood. I quickly showered and made myself an egg scramble to start the recovery process right away. 

I'm looking forward to getting out on some local trails tomorrow for eight recovery miles before tackling some mini hill sprints on Thursday. 

Summer Solstice Scaries

In the last mile of my most recent half marathon PR (1:27:55) from November 2020.

It's June 2021. 

I've ran over 13,000 miles since I started tracking March 9, 2015---through temperatures as low as 4 F (with a real feel well below that) to as high as 90 F. I've ran over 150 races and yet I haven't even begun to tap into my potential as an aspiring elite athlete. 

Now is the time to talk about my story as a runner. I'm ready to do so, even though I don't know if anyone will care or read this. 

Almost all of the women I'm competing against- in training and in racing- ran at the collegiate level. I didn't. That makes me unique. I ran one senior season of cross country in fall 2010 where my 5K PR stood at a relatively unimpressive 25:11, which I ran twice that season. Now I've ran a 5K under 19 minutes a few times and understand that soon I will run under 18 minutes and eventually maybe even under 17 minutes. Without years of training and racing for a team, I'm doing this on my own with the backing of my very supportive coach, a few training partners, and other runner friends who see more potential in me than I do right now. 

Any runner can tell you that running is hard, even on the easy days. It's something I've chosen to calm my mind, to give my days purpose, to find out what happens when I put in a certain input to reach a high level output. Even after a bout of plantar fasciitis and a demoralizing metatarsal stress fracture, I still continue to show up every morning and train. I still care a lot about my workouts, my races, my sleep quality, and my nutrition. I owe it to myself to show up and work hard even though it feels like I'm starting the race farther away than where I should be. 

This week's training will begin a slow build up to high mileage weeks in August and September with the A goal crushing a fall half marathon. I have mostly easy miles with a short fartlek on Tuesday and 5x20 second hill sprints on Thursday. There's gonna be a short break in the hot and humid weather for Track Tuesday, and I can't wait to breathe in that cool, crisp air to run some fast intervals (my ideal running temperature is 30-45 degrees). 

If you've made it this far, thank you for reading. I'll try to update a few times a week.