After a successful and healthy fall running season, I decided to use my residual fitness from the Grand Rapids Marathon five weeks earlier to try to add one final PR to my 2009 collection. I set my sights on the Cleveland West Road Runners’ Club Fall Classic half marathon, where I needed to better my 1:44:56.25 from 2 1/2 years earlier at the Norfolk East Beach Half Marathon.

Recovery from Grand Rapids was trouble-free. It was the best I’ve ever felt after a marathon, and soon I was back to 40+ mile weeks made up of all easy pace running. Last week I did a 4 x 1 mile Tempo cruise interval workout on Wednesday then Saturday ran the Twinsburg 5-mile Turkey Trot as another tempo workout in 38:27, although the hills, gravel footing, and 60+ temperatures made it feel more like a race effort. On Tuesday of this week I did a 3-mile sustained Tempo pace run (average 7:31, probably a little fast) and that felt very comfortable. I was confident I could PR and ready to shoot for a 1:42-1:43. My plan was to start easy and settle in to a 7:50ish pace, then finish the final miles in whatever I had left.

After last year's wintery Fall Classic

The race day forecast was extra encouraging: temperatures in the 40-50 range with no wind or precipitation expected. In contrast, year’s Fall Classic had started with snow and 20 degrees and sent us skating over patches of ice.This year I would be comfortable in shorts and short-sleeve tech tee instead of encumbered by slippery ice and bulky layers.

I got in a 2 mile warm-up, did some dynamic stretching while waiting and chatting with some first-time half marathoners in the Port-o-John line, and jogged to the start where I stashed warm-ups in my car. Lloyd would use it to drive to his volunteer post – Miles1 and 5, where he would call out elapsed time.

In no time we were off and running. As always, even though I held back and watched dozens of runners blast by and felt like I was going slow, I was faster than the desired 7:50-8:00 pace. Lloyd and the Mile 1 marker came in to view at 6:08 by my watch, and I slowed to almost a walk to pass him at 7:13. He said the mile was short, and as I moved past now my task was to find a suitable pace. Mile 2 came at 8:37/15:50; now my pace was too slow. Feeling like Goldilocks and the Erratic Mile Splits, I kept looking for a good groove through miles 3 (8:13) and 4 (8:18) and finally found it coming in to Mile 5 (7:51) where Lloyd read a time of 40:10, just on the slow side of my target.

The Fall Classic also includes a 5K race, and I caught the tail end of that field at Mile 5. Just as I’d found a good rhythm, the next 1.5 miles broke it with a constant need to pass and weave around slower groups of 5K participants with faster half marathoners approaching as they started the second 6.55 mile loop out. Most of the slower groups of 5K entrants congregated in the middle of the road rather than staying over to the right. It was crowded and challenging, but I told myself not to become frustrated as that would only waste energy. Much of the 5K field consisted of the local Girls on the Run chapter, which is an organization I think highly of and as an older, wiser(?) “girl on the run” I didn’t want to seem unsportsmanlike to the girls who were having a good time out there.

Finally the 5K and Half Marathon fields split and I estimated I was half-way through the race at 52:30ish. I need to have a stronger second loop to make my goal. I came in to Mile 7 in 56:12, so I was still on the cusp. Problem was, the 8:08, 7:55, and 8:22 (could that mile marker be off, I wondered?) mile splits for 8-10 felt harder than they should. “I’m working for this,” I told Lloyd, who had joined to help at a water stop. “Dig in,” he replied. I wasn’t sure I could and was beginning to doubt my ability to PR, but I kept plugging away anyway. The weather was so perfect, I wasn’t hurting, and it was my last race of the year. No excuses, I told myself.

I arrived at Mile 10 in 1:20:40 (8:04 pace) and though by now was fantasizing about stopping and putting my feet up, decided to try a little surge. Surprisingly, that felt better than the slower pace and got me to 11 in 7:53. So I made up my mind, no matter how much it eventually hurt, that I was going to stay with the more aggressive pace and refuse to give in to discomfort, no matter what. I had fallen in step with another runner and by the way we stuck together, without speaking it was obvious we were helping each other out. This and seeing Lloyd one more time was a boost that put me to Mile 12 in 7:42 more minutes. I knew the last mile of the course well and plotted out points where I would step on the gas a little more. Before long, we got to the last little circular path section. I had run it to warm up and knew at 1:41 in it would be a fight for a PR, but I was prepared for battle! No way was I going to waste the morning’s effort to barely miss it. With each turn, I pushed harder, coming to mile 13 in 1:43:56. I pressed on with more intensity to cross the line and stop my watch at 1:44:41. I was disappointed that my new personal record wasn’t by a bigger amount of time, but still pleased that I’d managed to barely eke it out.

I’m not sure why I didn’t have a stronger showing at the Fall Classic. Though I feel great, I’m probably not in peak condition 5-weeks post marathon with lower mileage and only three Tempo workouts. It’s possible I’ve run my Tempo workouts too fast and overestimated what I could do. Or, since the faster 3 miles felt  better than any other, I wonder if I played it too safe and should have been a little more aggressive with pacing. My hydration balance has felt off the last couple days despite drinking enough fluids, so maybe I’m just slightly off-center.

No huge matter. It is time now to put my legs up, reflect on and appreciate my most successful season to date, and recharge for the next one!

Word of mouth is a powerful thing.  After hearing nothing but positive experiences and rave reviews about the Grand Rapids Marathon’s fast and scenic course, high probability of running a PR, runner-friendly touches, and supreme organization, I decided to target the race for a fall marathon.  Two days after crossing the line, I am happy to report the entire race experience lived up to its excellent reputation and certainly helped me progress and record another personal success in marathoning.

Of course, it wasn’t just the race. I needed a LOT of luck in the forms of decent race-day weather and good health, and both came through. And, oh yeah, there was training to do. After three very rewarding, fun, and successful years of working with accomplished DC-based runner and coach Mary Davison, I couldn’t pass up the undeniable advantage of 24/7 access to another talented coach and runner, my partner and now-husband Lloyd Thomas.  Many runners would probably prefer to NOT have their spouse coach them, but this new joint venture turned out to be a seamless and comparatively small part of our overall relationship.

This training cycle began differently with a phase of daily easy-pace running to increase my weekly mileage base to 60 on 6-7 runs per week. Then we progressed through quality phases of hill repeats, intervals (my favorite), and tempo running (my absolute least favorite). I completed every scheduled run except for one due to a head cold, and stayed injury-free. Despite the challenges of juggling training with a very busy job and planning our wedding for the week before Grand Rapids, my motivation stayed high throughout as usual – I simply love training! For the first time, I ran the whole 26.2 mile distance as an easy effort, using the Road Runner Akron Marathon on September 26 as a final long run. I also used the Buckeye Half Marathon on Sept. 12 as an opportunity for some marathon-pace running and dabbled in a little multi-sport cross training to increase my volume of aerobic exercise, as well as to prepare for the Akron Women Only Triathlon Sept. 13. The only tune-up races I did were a July 4 5-Mile race, and two 5K’s in August and early October. Though these races were short distances, all were very encouraging: each yielded a PR and age-group award, and moreover, my 21:46 5K on Oct. 3 predicted a marathon time of 3:32 when I plugged it in to a race predictor.

With a previous marathon PR of 3:44:41, the thought of leaping to 3:32 sounded thrilling, but a bit extreme. I did feel confident that I could target a goal of sub-3:40 and decided to aim for a finish in the 3:37-3:38 range.

Race week arrived just as we said good-bye to our wedding guests. After all the excitement and busy-ness of the wedding, I was exhausted and diligently slept as much as I could the entire week. I was a little concerned about gaining a few pounds, because combining one of my very favorite things in the whole world, cake, with tapering is not so good for weight management. Between all the buttercream and some bad monthly cycle timing, I was definitely up a few pounds from my final bachelorette days, but still at a comfortable weight for racing. That is, until the carbo-loading phase began on Friday.

Normally I am not a consumer of any processed/refined carbs, and I think I overcompensated with two days of bagel, pretzel, bread, Gatorade, low-fat cookie, pancake, and pasta feasting. For past marathons I’ve followed a formulaic carbing prescription based on body weight  and never hit the wall during a race, but did not like keeping track of how many grams/calories I’d taken in. This time I was trying to be more intuitive and ended up feeling ashamed, like I’d overindulged. I was bloated and uncomfortable, though lucky to not have any digestive distress. Carbo-loading is definitely an area in which I seek to improve and find a better way to fuel up to run without feeling so stuffed.

Other than the continual desire to unbutton my jeans, pre-race was relaxed and fun. Lloyd and I arrived in Grand Rapids Friday evening, and took race director Don Kern up on his open invitation to meet at the Hideout Brewing Company. We spent an hour sharing beer and stories before the busy RD had to leave to attend to one of many last-minute tasks. On Saturday we ran the beautiful Millennium Park section of the course and later shared a low-key, pre-race dinner with a half-dozen Kickrunners.com friends. I stayed up late catching up on grading so didn’t get a full night’s sleep on Saturday, but slept very soundly.

Race morning was uneventful and I felt relaxed and confident, although I was startled when we had to scrape the car before driving to the Start – it was cold, just below 30 degrees, and still dark. Luckily, one of the Grand Rapids Marathon’s very best attributes is the city’s palatial, gorgeous new YMCA that opens its doors for runners to warm-up, use real bathrooms, and keep warm until just before the race. I did just that. At 7:50 Lloyd and I strolled around the block to the Start area, where I took off my warm-ups, handed them to him, and jumped in the corral less than a minute before the gun went off.  This pampered, relaxed start dramatically decreased the pre-race jitters I’m prone to at big-show, big-city marathons I’ve run and was definitely a factor in my race outcome.

It took less than 30 seconds to cross the Start mat and I never felt boxed in, even in Mile 1. Miles 1-4 on this year’s new course took runners over the Grand River twice as we toured downtown Grand Rapids. The sun was shining and there was absolutely no wind, so the city and placid river sparkled. The first footbridge was actually slick from lingering frost, so I was careful with my footing. Crossing another bridge back in the fourth mile, I enjoyed the sight of a sculpture of a large table and chairs that read “Love Life.” What fitting words for a marathon morning! I was also encouraged that my Mile 3 split showed I’d already found the pace for a 3:37 finish, according to my wrist band. Around Mile 4 I saw Lloyd and gave him my long-sleeved layer. I was comfortable and running cool in a short-sleeve technical shirt, shorts, thin gloves, and “Run Happy” cap to shield my eyes from any glare.

We headed southwest out of town, past an industrial area, along a wide, paved park path through fields of tall golden grass, and came out around Mile 7 on a 3-mile stretch of gently sloping, country road surrounded by trees in various shades of autumn regalia. It was the scenic, inviting kind of road you look at and think “I want to run on it.” I chatted with a few fellow runners in this section which made the miles rush by, but I wanted to focus on smart running: staying focused, taking tangents, and checking my effort level. By Mile 10 when I made it to Millennium Park, I was a solo act again. Lloyd was using the chance to cheer me on and take photos as a fun way to get some miles in, so I was able to see him three times by the time I entered the park where we’d run together the morning before. I knew its curves and small hills, which helped me cruise through confidently, still in time with my pace band.

Leaving Millennium Park, our road trip continued toward the river. Everything was still feeling very easy and I was having a great time. I started greeting as many runners as I could when passing and briefly chatted with a few, including a woman I caught up to at Mile 13 (1:47 in by now) who told me this was her 122nd marathon and all had been sub-4:00. Amazing! The course crosses the river and continues west on a road hugging the banks. With still water and surrounded by trees, it was like being on a beautiful run through the woods. I don’t need cheering crowds for motivation, but appreciated always seeing other runners, the aid station volunteers’ friendliness, and the spectators who were out in good numbers at more points than I expected.

Around Mile 15, the leaders were coming back in on the road leading me outbound. Watching each one fly by helped keep my energy and motivation up. I was still feeling fine and on 3:37 pace, with only a little feeling of starting to work. Mostly I felt joyful for getting such a perfect day and beautiful setting to give the marathon my all. At about Mile 17 I ran over a timing mat and was now heading back. I  smiled at runners going out and could see where I was in relation to the one pace group I vowed would not catch me: Dubya’s Running Mates, the 3:44 group. The marathon features creative Celebrity Pace Groups based on finish times of the famous. If the group based on former President George W. Bush’s time caught me it would not only mean I was far off pace, this would also inadvertently make me a running mate of sorts! (Though I’m no G.W. Bush fan, let me be bipartisan by admitting I also certainly didn’t want the 4:58 Al Gore’s An Inconvenient Pace Team anywhere near, either).

At Mile 18 I was still squarely on pace for a 3:37, but realizing it would take a lot of focus to hold it. At the same time, with each mile beginning at 16, my conniving, loophole-seeking brain kept calculating how easy I could run the rest of the marathon and still qualify for Boston. I could significantly slow down from that point on and re-BQ. This was good assurance, but not what I needed to push me at this stage of the game. I needed to “forget” I could get a ticket back to Beantown with a very do-able sub-3:46 finish. I had trained hard and worked into excellent condition and had the perfect day to test my limits. I started fighting a bit of a mental battle about this, not coincidentally as my legs started feeling the first signs of fatigue. Remembering Lloyd’s advice, I fought back with a surge that pulled me up to a group of three women who I’d been eavesdropping on from 10 seconds behind. We chatted a little and I complimented them on their great pace and how fresh and energized they looked. As soon as I started running with them most of my fatigue disappeared and I felt a real energy boost. Unfortunately we separated around Mile 20 (2:47) -21. Those couple miles gave me a short taste of how beneficial running in a small pack can be, and I would really like to try it in a future race. I never fell far behind two of the women, who ended up finishing 20 seconds before I did, and one periodically turned around to wave which was so nice. I was also greeting and encouraging as many runners as I could, because I find it gives me such a boost in races to put out positive energy, even though it takes energy to talk in the later stages.

I crossed the river for the final time and now the task was to retrace my steps back to the Finish at the Y. My mindset was swinging wildly between “keep pushing,you trained to do this” and “c’mon, you can jog a 10 min/mile and still BQ.” I struggled to hold on to focus. I knew I needed to dig in, but couldn’t seem to reach deeper. Lloyd was in and out a few times in this section, once handing me Gatorade, but I was foggy-headed and completely consumed with the task of holding on to a good pace. With the past couple miles in the 8:30-8:45 range I wasn’t on a 3:37 pace any longer, but still grasping for sub 3:40. There were only about two miles left, but my legs were progressing from fatigue into heavy stiffness and my hands were so swollen my normally loose new wedding ring was tight. Moreover, my cheery disposition suddenly shifted into SuperGrump. I scolded Lloyd for lurk-running slightly behind me, telling him he either needed to run right by my side to help, or meet me at the finish. Then I furiously chewed out a large group of spectators slowly strolling across the course, forcing the runners to veer around them! I have never experienced such a sudden mood shift during a race, and along with the physical changes suspect there was some fuel or electrolyte imbalance.

Thankfully, I cheered up for Mile 25. Who would want to end a marathon, especially a marathon in which they were still on track to PR, in that state of mind? I was approaching a set of train tracks that meant only 3/4 of a mile remained. Spectators were cheering now: “This is your last turn,” and it was. The cathedral-like YMCA was just a couple blocks up and the white Finish banner was in sight! I hit Mile 26 at 3:39:17 and knew I couldn’t squeak .2 miles in in under 43 seconds. I felt slightly disappointed, but now scolded myself. I was in the last steps and seconds of a solid new PR, a re-BQ, uninjured, newlywed, and finishing my 8th marathon very successfully on a perfect day to run. I smiled wide and carried joy and gratitude across the line in 3:41:02, where I heard my new name announced and was greeted with a big, welcoming hug from race director Don himself. A few steps later Kickrunners.com friend volunteering at the finish, Tonya, was in front of me with a High 5 and congratulations.

Just a short, staggering walk brought me to the best reward, better even than the feeling of accomplishment or pretty new medal around my neck. Lloyd and I were just getting started on our long-distance journey as a couple the first time I BQ’d in 2007, and I had to leave him voice mail with the happy news. A few months later we met in Boston and stayed together for the 2008 running. Now we share a home, and were able to share the Grand Rapids Marathon, and he was excitedly running toward me to share the wonderful result of our training.

Since beginning a nutritional and yoga cleanse on June 22, I’ve been so busy shopping for new grocery items, finding and preparing new recipes, and taking yoga classes (in addition to a demanding semester at work and marathon training) I’ve barely had time to share the results. The official cleanse finished July 2.

Really it may be early to use the word “results” to describe differences so far, although I’ve experienced quite a few:

• The low energy I’d almost surrendered to drastically reversed. All of a sudden I stopped feeling sleep-deprived, despite not sleeping any more than I had been. No longer was it a struggle to get myself going. Though I’m building up a lot of base miles with running daily, I felt like the end of a marathon taper energy-wise. At times I had almost too much energy, but after feeling semi-lethargic for much of the last year, will never complain about that.
• I’ve been a generally nutritious eater (with an equally healthy appetite for indulgent treats and preference for things that can be quickly prepared, however) for as long as I can recall. During the cleanse eating plan, I was able to feel my body thank me for putting supportive, unprocessed, nutrient-rich, carefully prepared meals and snacks into it. It was almost like my cells were purring. That sounds pretty dumb, but it felt like the cliche “natural high.”
• I laughed more and was able to more easily be “giving” to others.
• The nutrition nerd in me had a great time learning about foods that support various organs, new superfoods and supplements to sample, and a little more about how the nutritional detoxification/cleanse process is thought to work.
• My hair is shinier.
• Last time I weighed in, the scale read a few pounds lighter. All right!
• I discovered some delicious foods and recipes that I’ll share soon. It’s a fun process to research and experiment when you have the time, but at times it was also frustrating. I don’t love cooking or grocery shopping or have ample free time anyway, so I hope that the post learning-curve period will not involve so much time in a grocery line or standing over the stove.
• A negative effect I experienced off and on during the cleanse was feeling more mood swings and negative emotions. Even though they weren’t pleasant, I realized all the extra caffeine and more processed/refined foods I craved were probably masking those feelings, which never works long term despite my stubborn persistence. I can take the insight forward and when I find myself wanting to reach for more coffee or sugar, check in and see if there’s something going on that I could share with a journal, friend, or a few miles traveled under my feet.
• I re-awakened my desire to continue what I intend to make lifelong study of yoga, nutrition, and holistic health.
• I brushed off the cobwebs on my poor, neglected asana practice. In 10 yoga classes my body went from stiff, sluggish, and a tad soft to a more defined appearance, stronger-feeling core, and noticeable improvement in flexibility – even those tight runner’s hamstrings.
• I was able to deepen my yoga practice and study from some very talented, creative, and challenging teachers at Cleveland Yoga.

Of course, I can’t revert right back to the “surfing the crave wave” ways of pre-June 22.  Since the cleanse finished I’ve followed the eating plan, but not as strictly. It isn’t a restrictive or rigid program, anyway. I find that I do not want to go back to consuming artificial sweeteners, breads, refined grains, and overly salty or sugary processed foods at this time. I discovered the magazine Clean Eating and its corresponding books and am exploring those and other resources to continue developing this new way of self-care. I’m also continuing to attend yoga classes, though not daily – if only my budget allowed that!

When I began the 11-Day Cleanse, I remember thinking I needed to press my “Reset” button.  It feels comforting to know the next time my body, eating, and energy feel out of balance,  there’s a powerful tool I can access to restore myself.

I’m now a week into an 11-day yoga and nutritional cleanse. Physically I’m having fun with the experience overall, although it hasn’t been without challenges.

Finding a “generally healthy” by mainstream American culture standards meal in most restaurants is difficult enough. Dining out and staying “cleanse-friendly” proved almost impossible Thursday at a post trail-running group dinner at a great local restaurant in town, The Courtyard. It has a huge and diverse menu, with most items prepared from scratch. I chose the best entree I could find, grilled shrimp with sauteed tomatoes, onions, rice, and guacamole. I focused on the shrimp, veggies, and guac, and left most of the rice. The problem was I did not stay strong. Very hungry after running twice, teaching pilates, and lifting weights that day and surrounded by fellow runners enjoying beer, bread, and french fries, I allowed my resolve to weaken and partook of the Simple Carbohydrate-Laden Trifecta. Rather than beat myself up I resumed eating according to the cleanse guidelines the next day, but I felt sorry that I had given up a chance to reap benefits from food.

The other difficulty occurred on today’s 15-mile run. Though I normally avoid high fructose corn syrup when possible, I do drink Gatorade on warm long runs because it is the most common sports drink served during marathons and I like its taste. I usually fuel with breakfast before running, but keep an emergency gel handy. Though they are used by the body immediately for energy when taken during exercise, both of these ergogenic aids are high in simple sugars and therefore high on the 11-day cleanse “avoid” list. This warm morning, I replaced Gatorade with a no-sugar electrolyte supplement made by Alacer and never felt my hydration was off. But again I ran into problems. Despite a good breakfast of steel-cut oats with organic peanut butter and a little stevia, I had gnawing hunger pangs by mile 7. I tried mind-over matter for another 2+ miles before breaking into the “in case of emergency” monosaccharides.

Again, I didn’t beat myself up. I ate cleanse-approved foods for recovery fuel and the rest of the day. I told myself this is all  new and whatever I choose to integrate long-term from the cleanse eating plan, it will take some time to re-pattern and re-learn. Sports nutrition in particular requires a lot of trial and error and individual experimentation.

On the plus side, I’m having a great time discovering some delicious recipes, foods, and resources that I might never have tried since starting the cleanse and will definitely incorporate into my long-term diet. Last night we had colorful peppers stuffed with lean ground turkey, sauteed veggies, and a little brown rice. I found the recipe in the great new magazine Clean Eating, a slightly more relaxed and more “realistic” nutritional lifestyle than a detox cleanse.  Huge creative salads have always been my favorite thing to prepare, but I never experimented with additions like chopped kale, snipped fresh basil, and homemade garlic balsamic vinegrette dressing. I found out that unsweetened puffed brown rice cereal also goes “snap crackle pop” and sampled refreshing coconut water, a natural sports drink high in electrolytes. Tonight I savored a glass of Our Daily Red organic red table wine that far surpassed my expectations of a $9 bottle.

It goes without saying that without a consistent personal asana practice for about a year, returning to my yoga mat has been physically challenging. The power yoga style emphasized and expertly instructed at Cleveland Yoga is the most physically challenging activity I’ve experienced other than marathoning. Deconditioned aching muscles shake, balance is wobbly, and poses that used to feel freeing now serve as an opportunity to realize all the tight and weak places in my body. My poor Upward-Facing Dog is doggone tired. Like nutrition, yoga can detoxify the body, and some poses like twists and hip openers are notorious for releasing toxic emotions. I’ve been surprised at some feelings that have come up this week. Even though I understand the process and can step back and recognize that moods pass, in their present moment they aren’t exactly a party!

Looking on the very bright side, on the fifth day of yoga I could already feel more openness and suppleness in my body as it more easily remembered Upward-Facing Bow, Seated Forward Fold, Eagle, and Double Pigeon. It will take longer than five days to come back to the calmer mindset I arrived at after a regular daily meditation practice and long to return to, but I feel certain that renewed enthusiasm for practice will motivate me in that direction.

Pain and steak. These were two unexpected parts of Day 2 of the 11-day yoga and eating cleanse I’m doing.

The pain came first. First thing in the morning. I woke up and for a moment couldn’t lift my head up, turn, or lift my body from bed. It seemed my trapezius muscle had been replaced in the night by firey soreness and stiffness. Hmm, I remembered trying especially hard to find comfortable neck positions in some asanas in yesterday’s yoga class, but otherwise couldn’t pinpoint the vice grip on the back of my neck.

Physical pain was almost immediately overshadowed by mental pain. As always, my day began with a long, meticulously scheduled mental to-do list. First item on that list was an easy 5-mile run, to squeeze some miles in the only available time to do them. Seeing how nodding my head was causing something to roughly grab me by the scruff of my neck, I knew I wouldn’t be running today. Luckily my week’s meticulously scheduled training plan has room to swap today with a scheduled rest day, but my half-awake reaction was that my day was already off to a lousy, run-free start.

I tried to meditate, another part of the cleanse. But it hurt to hold my head up, and as soon as I got sort of comfortable the phone rang. Discouragement. Now I had to scurry to get ready for work, anyway. Tuesday happens to be my Monday, and though I’m very grateful for a good job that I actually like much of the time, I admit I’m struggling with a bit of burnout the first summer of my teaching career where I’ve taught a full load rather than had complete freedom. So I downed Advil and drove with a stiff throbbing neck and thoughts that throbbed worse. I despairingly hoped the 11 days would also result in a cleanse of my attitude!

Now for the steak. No, I didn’t follow the “natural” remedy of placing it on my hurting neck. A small cut of lean steak was prepared for dinner by my boyfriend, who bought it because he kindly did all the grocery shopping this week and wasn’t aware of the 11-day cleanse requirements. Animal protein isn’t on the “avoid” list, but the suggestion is to stick with organic lean poultry and fish. But, I figured a small lean portion prepared with love couldn’t be too toxic, so I enjoyed it with a large side of veggies sauteed in olive oil and the company of my partner.

Despite, or maybe even including the pain and the steak, Day 2 of the cleanse went well. After work I took an inspiring yoga class from an instructor who’s obviously a gifted teacher and devoted student of yoga with much wisdom to share. My appetite was still very strong all day. Other than the steak it was no problem to stick with the cleanse program, except I again couldn’t believe how hungry I was!

The cherry on top of Day 2 was this divine fruit salad I mixed up. All the gorgeous colors and flavors we get to enjoy for the next few days make me feel both decadent and blessed.

First in a series.

Eighteen months ago when I created this blog, I thought I’d write more about yoga than I actually have. My yoga practice, in the various forms it’s taken, has been an invaluable stabilizer and teacher for me. I’ve been practicing – and teaching – yoga longer than I’ve been dedicated to running, the subject of probably 99% of my posts here.  In The Distance’s description even mentions “a yoga journey.”

Sadly, in the last year, I would describe my yoga journey as a journey away from all the wonderful physical, mental, and spiritual practices I’ve discovered since I walked into my first yoga class 12 years ago.  I can make the excuse that the lapse was the result of demanding new job stress and relocating and setting up and keeping a household in order and the wonderful and welcome change of going from living alone to living with a partner, but the plain truth is I didn’t properly take care of my yoga practice. I let it go. I still taught my beginning yoga classes to college students and enjoyed that, but with yoga if you aren’t walking the walk, it’s impossible to effectively and authentically talk the talk to your students.

While I felt bad short-changing my students, the one who suffered most was me. Cracks started emerging. I replaced morning meditation with another cup of coffee. I noticed I was getting more “reactive” and letting emotions control me. My energy level ebbed big-time, and I struggled with regular cravings for unsupportive foods. Or another glass of wine. Or both.

So yesterday, I made movement back toward the place where I must have wandered off the course of my yoga journey. I began an 11-day yoga and eating cleanse offered by a studio near work, Cleveland Yoga. The most common English translation of the word “yoga” means “union,” so I am calling this 11-day experience my “Yoga Reunion.”

The 11 days combine daily yoga with a nutritional cleanse. Unlike more “legislative” type cleansing programs, this one offers a list of food substances to avoid for the most powerful cleansing. A second, more detailed “to-do” list of foods to include each day reads like a beautiful, pure grocery list: whole fresh foods like green and cruciferous veggies, citrus, berries, eggs, foods known to support liver and colon function, good oils and fats, friendly carbs, lots of filtered water, and optional extras including (thankfully!) a daily cup of organic coffee. As long as you avoid the “cleanse-blocking” foods and check off your “to-do” list, you can eat as much or as little as you like of anything else. The emphasis on awareness and doing your best each day is empowering rather than prohibitive. It is an excellent mindset for anyone who eats, whether or not they are following a cleanse program, so will be a powerful practice to keep after the formal program ends.

Day 1

This morning I woke up excited to start new. I had my coffee with stevia rather than hazelnut Splenda and copious low-fat half and half. I won’t lie; it wasn’t nearly as delicious. But, I was willing to give the cleanse a chance. Breakfast was steel-cut oats (instead of instant oatmeal for my impatient tastebuds) with raw almond butter and blueberries. The texture and flavor were both much more interesting and very appealing. I also drank about twice the water I normally would in the morning.

Mid-morning I ran 8 hilly miles and it was Hot and Humid and not shady enough. Somehow I felt strong and energetic the entire way. I didn’t whine to myself about the muggy weather or fight feelings of lethargy.

After running I enjoyed lunch: lean chicken with a little brown rice, and veggies sauteed with olive oil, garlic, and onion. Plus two big glasses of water to rehydrate.

I thought that would hold me until a pre-yoga snack. Usually it would. But all afternoon at work, I felt hunger pangs. It took an apple, and orange, more raw almonds than I would normally eat at once, some dried edamame, organic green tea, and plenty of water to take the edge off. My appetite was crazy! I was still sort of hungry when I went to yoga, but luckily the sweat-triggering practice tamed my rumbling tummy.

After yoga I got home as excited as Snoopy for suppertime! Lloyd and I made an amazing huge green salad and shared some lentil soup. For dessert I savored a frozen whole fruit bar.

I enjoyed the first day of 11 and feel great, although I suspect at this point the good feelings come from knowing I’m taking better care of my body – and spirit – again, rather than from being scrubbed and polished from the inside out.

Running in the surf on gorgeous Hatteras Island NC

I’ve had a productive and very fun two weeks of running! After Lloyd’s lifetime accomplishment of completing the Massanutten Mountain Trails 100 Mile Run, we continued south to the little corner of North Carolina I called home for four years before moving to Northeast Ohio last summer. Though relocation was  welcome and serendipitous, I have really missed the li’l swampland hamlet and was overjoyed to reconnect with some of my favorite people and places around the Outer Banks and Albemarle Region. Returning to the 7-mile course I’d grown bored with after the millionth time before I left, I savored the feeling that my legs knew each step by memory and the realization that a tiny bit of my heart would always belong to this friendly little river city. I was also able to explore a few new places I hadn’t made it to when I lived in the Old North State, and it was extra special to share them with Lloyd. All my runs felt effortless, probably a combination of vacation, recovery from Boston, and happiness to be back where I initially became a “good” runner.

Arriving back in Ohio refreshed, I found myself also pleased to return to the new routes I’ve found over the last nine months.  The nearby hills felt great after a week of coastal flatness, and the towpath I run when I want a flat course looked completely different thanks to late spring’s thick greenery and colorful blossoms. Lloyd and I rejoined the new Thursday night Cuyahoga Valley trail group, and we both had successful 5K efforts at an inaugural race in Lake County.

In short, during May’s second half I appreciated the good fortune of time, health, and beautiful places as I began rebuilding mileage.  What more could a runner ask?

May 18-24

Monday – 3 easy (roads, Strasburg VA)

Tuesday – 7 easy (roads, Elizabeth City NC)

Wednesday – 5.2 easy (roads, Kill Devil Hills NC); 75 min. yoga class at Outer Banks Yoga & Pilates

Thursday – 4 easy (trails, Hatteras Island NC)

Friday – 6.2 easy (roads, Kill Devil Hills NC)

Saturday -  travel and rest day; returned to Ohio

Sunday - 12 easy/long (roads)

Totals: 38 miles running; 75 minutes Yoga

May 25-31

Monday – 5.3 easy (roads)

Tuesday – 4 easy (roads)

Wednesday – 8 fartlek (roads)

Thursday – 5.25 (trails); 1 hour Pilates

Friday – 13.5 easy/long (towpath)

Saturday – rest

Sunday - 2 easy (warm-up), Concord Distance Classic 5K, 3 easy (cool-down)

Totals: 44 miles running, 1 hour Pilates

Good stuff: I am almost superstitously afraid to even write this down for fear of “jinxing” myself, but the pain in my right groin/pelvic area of the last 8 months decreased substantially while in North Carolina. Perhaps I left it there? I am feeling considerably less sore and tight, and only hope it does not flare up again.

Stuff to keep an eye on: I did a great job of logging my nutrition intake daily during our trip, and it really helped keep me on track. Since we’ve returned home and dove right in to summer semester, I’ve been a bit sidetracked with new classes. Time to re-start daily logging. My approach is making good nutrition choices almost all of the time and practicing portion control all the time, rather than dieting, to lose about 5 more pounds. If that does not work in another month, I’ll revise, but I believe if I apply this every day I will succeed.

Goals for the week: My core/functional strength program and personal Pilates and yoga practices have been neglected. The goal this week is one quality session of each and one cardio cross-training session (either swimming or cycling).

I intended to run closer to 40 miles this week … but a mountain got in my way.  Trip preparations, travel time, and crewing for my boyfriend Lloyd during his smart, successful, and inspiring Massanutten Mountain Trails 100 Mile Run put my own plans on the back burner this week.  Usually I will do everything short of move mountains to get all my scheduled miles in to the nearest tenth, with a couple extra if I’m feeling good.  The only way to do that this week would be to sacrifice sleep time, which was already too low a priority. The 24 hours and 175 miles spent following Lloyd during his Massanutten journey included sleep deprivation, navigation, and trekking – that has got to count for some type of training benefit, right?

The rest of this week we’re on vacation, most around the Outer Banks. After a demanding academic year and very busy past two months of races, I’m looking forward to some much-needed days with minimalistic agendas and new running routes to explore.

May 11 – May 17

Monday – Rest day

Tuesday – 7 easy (roads)

Wednesday – 8 easy with 8 X 30 second strides in last mile (towpath); core exercises

Thursday – 5 easy (towpath); core exercises

Friday – rest day

Saturday/Sunday - 4.5 miles (roads in Strasburg, Va.); 27 hours of crewing for Lloyd in 100 mile run

Totals: 24.5 miles running; can I count 27 hours of crewing?

Good stuff: Wednesday’s towpath run was one of the best “birding runs” I’ve had yet. I was rewarded with sightings of an Indigo Bunting and mated pair of Baltimore Orioles, as well as the usual feathered cast of cardinals, goldfinches, and bluebirds. 

Stuff to keep an eye on: My left Achilles area is still tight and right groin is still achy. These ongoing pains are more annoying than limiting so far (which is lucky), and do not get worse during runs, but are lingering so long I am starting to wonder if they are permanent “trophies” of my running career.

Goals for the week: Log highest mileage week since Boston.  Log food intake each day of vacation, rather than my historic M.O. of letting vacation = vacation from mindful nutrition.

It’s not every day that you know with 100% certainly that you’re on the brink of a once-in-a-lifetime adventure.  Thanks to my wonderful partner Lloyd, I have such an infrequent opportunity.

Poster of Massanutten Mountain

We’re in final preparations to travel to Virginia’s gorgeous Shenandoah Valley, where this weekend Lloyd will be one of 180 runners participating in the Massanutten Mountain Trails 100 Mile Run.

Lloyd is a smart, tough, talented, and fairly experienced distance runner who has successfully completed one previous 100 mile event. Still, he has the challenge of his running career looming before him like, well, a mountain. He knows it, too. A normally sound sleeper, he has been thrashing and restless most of the week despite being as meticulously prepared as if he is poised to deploy on a solo, unsupported operation.

He isn’t. Not by a long shot.

With barely two years of my own occasional, solely amateur participation on courses and sidelines of a handful of ultramarathons, I don’t pretend to be an expert on this inspiring sport. But I  have observed that many ultrarunners really do, as The Beatles harmonized, get by with a little help from their friends. The people around the runners, from race volunteers to loved ones to the random stranger who helps a disoriented and exhausted runner change her socks at mile 87, often keep participants upright and moving forward — and thereby have the honor of sharing a small part of their achievements.

So Lloyd has two great pacers, friends Courtney and Brandon, who will drive from Ohio to join him on the trail after 6 p.m.  He hopes to be about 60 miles along the course by then.

My job is crew chief. As Lloyd travels from aid station to aid station on the course, I will navigate to his next check-point and nap (I mean, wait earnestly!) until he comes through. When he does I will trade empty for full bottles of liquid fuel, provide food or clothing in exchange for discarded items, and administer limitless encouragement. I will watch out that he doesn’t dawdle and lose time in the aid stations. It’s sort of  like a smaller-scale, more eco-friendly version of a NASCAR pit worker.

The joke in the ultrarunning community is that “CREW” abbreviates “cranky runner, endless waiting.”  In my fledgling crew career I’ve had the pleasure of assisting cheerful and gracious, although sometimes groggy and pained, runners. While waiting, there’s nothing like a short hike or making a new friend as you trade stories with a fellow crew person. Ultras have small fields of diverse participants, and it is easy to quickly become emotionally attached to the athletes and their quests after seeing them pass just a few check-points. This makes the long hours exciting enough and, when each runner finishes, thrilling.

We’ll be traveling 100 miles around the mountain for the better part of 30 hours beginning at 5 a.m. Saturday. Follow the journey online for live reports, or if I’m among your Facebook friends check my status for as many updates as I’m able to post.