Faster, Faster, Until You Throw Up May 30, 2008

Depictions of my post-race meal:

Shrimp Toast

Mongolian beef

Giant root beer float from Oberweis

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I did an intense (for me) speedwork session yesterday, modified from RW’s plug-and-chug training plan.  2 mile warm-up, 3×1600m at a 7:40/7:50 pace with 800m recovery jogs in-between, and then a mile cool-down.  I’ve since gotten advice that this workout is more effective with shorter recovery jogs (say, 250m) but I already felt like my lungs were going to spontaneously combust.  I think I’m going out too fast, but I am terrible at pacing.  If I’m trying to run an 8:05, I will run either a 7:50 or an 8:30, but never an 8:05.  I just can’t, it is impossible for me to hit target pace.

My legs are definitely feeling it today, and I took them out for a super easy, lethargic 5 miles.  Rest day tomorrow, as Boyfriend and I are going to Michigan for a long weekend to get our sexy on.  The town we will be in, St. Joseph, has an expansive radius of 1 whole mile, so it may be tricky to route any distance runs.  But we will be doing plenty of kayaking and walking and my ankles are tender and flaring up a bit anyway, so it might be an easy weekend.  

My parents are also coming into town in a few weeks, and what do I do when I hear this news?  Immediately register for a nearby trail 10K so they can see me run.  They live in Hong Kong, and have never had the opportunity to watch me race (a truly exciting privilege!) so they will be cheering me on at Run for the Cops.  I looked at last year’s results and was jubilant to discover the 20-24 female winner (ok, there was only one woman in this category) finished in 1 hour, with a 10:05 pace.  Aww yeah, Kai’s going to kick some booty, I thought.  And then I read the part of the course description that marked it as “one of hilliest in Chicago.”  OH SNAP.  

This is the Midwest, and I don’t do hills.  The sharpest climb within a 10 mile radius is like a 0.5% incline.  I mean, I struggle with going up the sidewalk curbs.  So…that 10:05 girl will probably smoke me at the first hill.  And my parents, being typical Asian parents, will probably be all, “Daughter too slow, lose race! Dishonor family!”

And lastly…this is how Boyfriend and I entertained ourselves Sunday night with the video chat’s special effects feature.

Race Report: Soldier Field 10 Mile May 24, 2008

I love races with an automatic PR because you’ve never raced that distance before.  Who PR-ed today???  ME!  ME!

I was so nervous and excited going into this race; my hands were shaking at the start line and the more we waited, the more restless I got.  I thought lining up with the 8:30’s might be too ambitious, but the first half mile was just shuffling along and trying to pass people anyway, and before I knew it, I was cruising past mile one at a 8:15 pace.

Mile 3 – Running is so fun!  Wheeee!

My mind was telling me to slow down, and my legs were telling me to keep it up, just go go go!  I listened to my legs because they’re the real racers of this operation, and told my mind to enjoy its cup of STFU and look at the nice legs in the crowd.  Nothing hurt, I was weaving through people left and right, and was having a great day.  I glanced behind me and kicked up my feet.  You want to pass me?  Well, I’m going to make you work damn hard for it.

A mile seems like forever when you are running a straight, out-and-back course.  I picked people in front of me and focused on pushing through them.  At mile 5, someone yelled, “This is where the real race begins!”  I let myself slow a bit at mile 6 and 7, needing to find a bathroom.  I had run by a few, but refused to wait in line and add precious minutes to my time.  There!  A port-a-potty up ahead!  Oh wait, that’s just a guy in a blue shirt and white cap… After an extremely short pit-stop at mile 7.5, I picked up the pace again, one foot in front of the other, trying not to think about my grumbly, empty stomach and my burning lungs.

Mile 8 – Is this over yet?  Why am I doing this?  Oh my god, I am never running again!

Hearing “One more mile!” put some spring in my step.  I remember one day after a 7 mile run when I had been amazed to average an 8:42 pace, and here I was, running 8:24s, 8:15s, and 8:03s in a 10-miler.  I had never run so fast so long before and I was tired, but it was a race and I was so close to the end.  Push through the pain, run your heart out.  A small incline up ahead, a sharp left turn, and I was sprinting through the stadium, onto the grass, and flying past the “Finish” banner.

Dudes, I am SPENT.  I ran this course harder and better than I have ever run anything before.  Could I have pushed through just a little more in the last three miles?  Probably.  But I am damn proud of myself for holding that pace for so long and I cannot wait to see my official chip time (5PM baby!).  I am stiff, and my lungs feel like they have been smashed on the floor and kicked, but that’s nothing some ice and a good night’s sleep won’t fix so I can race another day.

EDIT:  Official chip times says I finished in 1:23:04, averaging an 8:19 pace!  SWEET.

Everyone milling about at the Start Line.

Beautiful day for a run.

Post-race, still looking cute!

Race Prep 101 May 23, 2008

I picked up my race packet from Fleet Feet today and I am PSYCHED. As someone who not only runs alone, but is often alone out on the dark roads period, a race bib is like a ticket into a secret club of people who “get it.”  

1.)  Study route and memorize water stations.  CHECK

2.)  Pick up race packet.  CHECK.

3.)  Make raceday checklist of things to bring.  CHECK.

4.)  Stretch, stretch, stretch.  CHECK.

5.)  Hydrate, hydrate, hydrate.  CHECK.

7.)  Try on every single combination from running wardrobe so can look as cute as possible.  CHECK.

8.)  Practice making “I R TEH RUNNARZ! RAWRRRR!!” face in the mirror for the race photog.  CHECK.

Now watch me sleep through the alarm or show up at the wrong stadium.

“Running Makes You Normal” May 19, 2008

After my run Wednesday morning, I woke up the next morning with an ankle that was extremely angry at me.  I quickly scraped any runs I had planned for the rest of the week, including my Saturday morning long run, and when I don’t run, I become psychotic.  And there I was, Saturday morning, whining, restless, bored out of my mind, pouty and pissy.  

“Oh my god!” Boyfriend said in exasperation.  ”You need to run, running makes you normal.”

I’m going to attempt some short, easy runs this week just to have my legs moving before Saturday.  I’m slightly worried about running it with an extremely low-mileage (6.12!) week and no last long run.  I won’t be at the start line in ideal conditions, but I’ve been telling myself to just trust my training, trust my training, trust my training.  After back to back 13 milers, I can certainly muster up enough mojo to at least finish 10.  It may not be at my best pace, it may be harder than it should’ve been, but I’ll be there, hogging the port-a-potties and tripping over my own feet.

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I rarely ever eat steak on a regular basis, because the tastiest cuts of meat also have the most lard.  Oh, I’m sorry, it’s called “marbling.”  Boyfriend loves his slab o’ cow, though, so I made steak for dinner tonight.  The man bought me a Garmin, it’s the least I can do for him.  I like to marinate them in Worcestershire sauce, a splash of soy, olive oil, dried basil, and black pepper, which adds flavor without overpowering the meat.

I also made Boyfriend’s favorite dessert – bread pudding!  (Can you carb-load on bread pudding?)  I use Williams-Sonoma’s brioche bread pudding recipe, although you can really use any kind of bread.  I like to add a splash of almond extract too, and a pinch of nutmeg, just to give it some extra flavor.

The one in the back is a test-run, chocolate-chip version.  It didn’t quite melt through the pudding, like I hoped it would.  I don’t squish the bread squares down, so it comes out lighter and airier than the denser kind you often find in restaurants.  The bit of exposed bread on top comes out browned and a bit crisp, and it’s pretty much fail-proof.

Sleepyhead approves.

Muscular Amnesia May 15, 2008

I took a few days off running to let my twisted ankle heal, and was finally back on the road for a 6 miler this morning.  You know how they say muscles have memories?  Well, mine have retrograde amnesia.  I have only scrapped TWO runs since last Saturday, and when I got up this morning, my legs were all, “Huh?  What are you doing?  What is this motion you are forcing us to perform???”  Around mile 3, I think a vague sense of deja vu kicked in, but they were still, “This feels funny, can we walk, let’s just sit for a while, whine whine whine.”

SHUT UP LEGS.

Lovely lovely Boyfriend surprised me on Monday with a Garmin Forerunner 405, which is the bestest present ever!  I took it out for a trial spin this morning, and damn, if it isn’t the handiest watch ever.  I think it needs a few runs before my pacing is right – I’m pretty certain that I was not doing a 32:15 mile while in the port-a-potty.  My inner left ankle is still giving me some problems, as is my right shin, and if they keep whining on my next run, I might just amputate them and pick up wheelchair racing.

The Good and the Bad May 11, 2008

A Friday conversation:

Coworker: Kai, anything exciting going on in your life?
Kai: Hm…I ran 13 miles last weekend.
Coworker: WHAT?! Are you INSANE?
Kai: Yes! I am! Thank you!

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The Good News: I ran an awesome 13.2 miles yesterday with an average pace of 8:56, finishing in 1:58.

The Bad News: I twisted my ankle jogging in place waiting for traffic.

It was just one of those days yesterday where you feel strong and capable. During my first mile, I ran by an elderly man, who bid good morning back to me and said, “You’re running real good!” That set the tone for the rest of my run – I warmed up my legs through the first few slower miles, then put them on autopilot at a relatively strong pace (for a long run), and just powered through. Anyway, it is never my legs that whine on my long runs anyway, it is my feet, which are tired of smacking the road, and my stomach, which is operating on gel, water, and air. And I just have to say, “STFU, Stomach and Feet! I’m NOT going to stop before 13, so the faster y’all haul ass, the sooner we can finish this!”

I twisted my ankle around mile 4, slipping off an uneven sidewalk, and then didn’t really feel it the rest of my run. Today, it is definitely tender, albeit not swollen, and while it’s not PAINFUL when I walk, I can definitely feel it. I am icing it like crazy, and will be taking tomorrow off – to which Boyfriend said, “Wow, you’re finally being smart and not bull-headed for once.” Psh. NON-RUNNERS. What do they know???

Also, I have a DILEMMA. There is a local race on Memorial Day about 15 minutes from where I live. There’s a 10K and a 5K, it’s $30. I never do races (I have only raced ONCE) because apparently, while I have no qualms about running for 2 hours, I am too lazy to drive myself 20 minutes. I am so ready to race a 5K in normal (read: above 0 degrees) weather, and see what my 5K pace is like now. I would not just be running it, I would be going balls-out, guns a-blazin’, tripping over my own feet fast. However, my Soldier Field 10-Mile is also that week (Saturday, May 31st). Two races in one week? Doable? A recipe for injuries? Raise your hand if you’re insane dedicated enough to do this!

EDIT: Stop the presses!  I am an idiot!  I just realized my 10-miler is on May 24th, NOT 31st.  Obviously, the all-out, guns-ablazin’ 5K two days later is ruled out.  (Also…hi Brian!)

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I’ve been obsessed with marinating seafood in miso, ever since I found a bottle of it at my local Jewel-Osco. It’s more liquidy than straight-up miso paste, but I mix it in a 2:1 ratio with Chinese rice wine (2 parts miso to 1 part wine) for a quick marinade. It’s salty and a bit sweet, so it goes perfectly with usually mild seafood. Baste generously, let sit for 15-20 minutes, baste again, and then stick it under the broiler (set on high) for about 6 minutes.

I made scallops last night using this method. Fast, healthy, and flavorful.

I went out to Mother’s Day brunch this morning with the Boyfriend’s family at 94 West. Like any buffet, it wasn’t particularly AMAZING food, just plentiful and with lots of variety. This one had everything from scrambled eggs to crab legs to creme brulee. I was ready to stockpile a week’s worth of bacon on my plate and go to Pleasuretown, but honestly, it was disappointing. Like most buffet bacon, it was overcooked and much too crispy for my taste. Of course, it did not stop me from eating like, five pieces. With my fried chicken and sausage links. Admittedly, I look pretty pregnant right now.

If It Ain’t Broke, Don’t Buy Different Shoes May 6, 2008

I had the worst run in a long time this morning. I got new Asics at Fleet Feet a while ago, and they’ve been ok/not-ok on a few trial runs I’ve done. The arch just feels too high, and it bothers my feet, and try as I have to accustom myself to them, I finally realized today they are not going to work out. Less than a mile into my usual Monday morning 7-miler, I was struck with terrible pain in my lower legs – sharp shin splints, tight Achilles, painful ankles. For the first time in a long time, I cut my run short, went home, changed shoes, and salvaged some additional miles on the treadmill.

Unfortunately, the shoes have too many miles on them and are ever so slightly dirty to be able to return. I caved today and spent $100 on a pair of new Nike Air Zoom Elite III’s. I started running again last year on the Elites and they have been the only shoes that make my feet feel like they are being carried by fairy-dusted clouds. Why did I ever try to mess with the tried-and-true?

I am icing and wrapping my legs tonight, and hopefully they will forgive me enough to attempt a tempo run on Wednesday morning.

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Eating out on Saturday night at Mimi’s Cafe.

Crab cakes

Jambalaya Penne

Hibachi Salmon

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I tried out the “Fettucine Paolo” recipe in the May issues of Runner’s World. Here’s the recipe for those of you who don’t read the magazine:

- 1 1/3 cups red bell pepper
- 4 tsp. extra virgin olive oil
- 1 tsp. minced garlic
- 6 ounces fresh fettucine
- 1 1/3 cups chicken stock
- 4 tsp. balsamic vinegar
- 1/2 cup sun-dried tomatoes
- 1/2 cup marinated artichoke hearts with liquid
- 1 1/2 cups grilled chicken, sliced
- 2 tbsp. fresh basil, thinly sliced
- 2 tsp. grated Parmesan

1.) Heat olive oil in large skillet pan. Saute peppers for a few minutes, add garlic and saute half a minute.
2.) Add chicken stock and vinegar. Bring to a boil, then reduce to simmer until reduced by half.
3.) Add sun-dried tomatoes, artichoke hearts (with liquid), chicken, and basil. Season w/ salt & pepper.
4.) Cook fettucine, drain, and add to pasta sauce.

Of course, I modified the hell out of it.

I used green peppers, shredded carrots, and spinach for a veggie boost, and added an extra few garlic cloves. Instead of fresh basil, I used dried and instead of sun-dried tomatoes (which I didn’t have on-hand), I minced some fresh tomatoes and added a dollop of tomato paste.  It was super good though – maybe add a tad bit more balsamic vinegar to give it deeper flavor.

My Own Half May 3, 2008

I have nothing to say except…I JUST FRIGGIN’ RAN 13.1. BOOYAH.

I had been debating doing 12 or just going for the full 13.1 today, and finally decided I could do better than a 0.5 mile increase. I was going to finish my own half marathon if I had to crawl through the last 2 miles by my teeth. I don’t even know what my time was because I completely blanked out the last couple of miles and went on autopilot, and forgot my starting time.

Now I am shivering in an ice-bath, beat but happy. I am drinking chocolate milk and water, listening to the Backstreet Boys (don’t judge me), and eating yogurt and a bag of oyster crackers because there is nothing to eat in the fridge! (And by “nothing,” I mean “nothing that had an ungodly amount of carbs and fat.”) I have 13.1 written on my wrist because sometimes I do stupidly motivational things like that to push me forward.

What a great morning.