Race Report: Spin in the Woods (4 mi)

DATE: March 30, 2024

DISTANCE: 4 miles

PLACE: Wheaton, MD

WEATHER:  mid 40s F

OFFICIAL TIME (mm:ss) / PACE (min/mi): 44:26/11:03

FINISHERS: ???

SWAG: Nada

LOL. This weekend's "impromptu" race was my first official trail race in my 10 or so years of running. What do I mean by impromptu? Recently, I joined Montgomery County Road Runners Club (link: MCRRC), but I had forgotten that the club organizes what they call "low-key" races throughout the year, which are free for members. Last week, I was randomly looking for some races for April and saw that there was a race in a couple of days. Since I was supposed to run 10 miles over the weekend and the location of the race was a couple of miles from my apt, I figured why not add a race to my long run.

I kind of like the concept of the club's Low Key Race Series. For these, there are no medals, no shirts, no swag bags, and no huge expos, you pretty much show up, grab your bib, run the race, and go home. ;) These races kind of remind me of my cross country meets during my high school years.

One minor drawback to these races, I'm responsible for keeping track of my red tracker for the entire race season. I didn't know folks still used the tracking chips that you have to attach to your shoes.

The Spin in the Woods took us through two loops in Springbrook Forest. Since I'm training for another half marathon in May, I sandwiched this race between a 2-mile pre-race run and a 2.5-mile post-race run.

Ha! A couple of deer even "greeted" me along Sligo Creek Trail during the 2-mile pre-race run.

I know that deer are pretty peaceful animals, but they do scare the sh*t out of me when they just randomly cross the path and stare at you before running away.

While I was supposed to run 10 miles this weekend, I did not feel like adding another 1.5 miles to the 2.5 mile post-race run . . . especially bc I was really close to my home. Looking back, I kind of wish that I pushed out that those extra 1.5 miles bc I do feel a little guilty about not running them. Oh well, there's always next weekend's long run.

Overall, I thought the trail race was nice, and I have no complaints about the course and organization. I will admit that I was VERY nervous about tripping and/or twisting my ankle on rocks, tree roots, or the uneven surfaces. Fortunately, I did not trip over anything and bruise something like my ego. ;) Since I'm a bit slower these days, I was also a bit nervous about getting lost somewhere in the woods after the thinning of the pack. Fortunately, that did not happen.

The course was a little challenging because there were a couple of hills (the blue circle in the pic below indicating the race's elevation profile), but it wasn't anything that I could not handle. Actually, the hills kind of surprised me because I did not look up the course's elevation since it was "only" four miles.

All in all, it was nice to try something new, and I'm open to running another trail race in the future. However (at least for now), I think that I prefer road races over trail races. I thought the MCRCC did a great job with marking the course because there were plenty of orange flags throughout the course. I was pleasantly surprised to see that there were a couple of water stations along the course. I wasn't expecting that because 1) it's a low-key race; and 2) concerns over runners tossing their paper cups into the wilderness. This experience reminds that I have to remember to sign up to volunteer for one of the club's races in the near future: 1) to the return the favor of the volunteers for this race and other races; 2) to meet some new people in the area.

Playlist:

Speaking of trying something new, I decided to listen to Beyonce's Cowboy Carter album while running this race. In this album, Beyonce is doing something a bit different and taking a crack at Country music. I thought it was a decent album; however, I wasn't blown away by the album. I have to admit that I don't really listen to Country music, but the album sounded more Country-Pop with R&B and hints of Trap music.

RnR Washington DC Half: Training Wk 9 (Copy)

Preface

Ok! Enough of this pity party with these “road to recovery” posts. 😉 The die has been cast, and I have officially registered for Run Rock n Roll Washington D.C. Half Marathon (RnR D.C. Half).

General Updates:

Quick 2024 km in 2024 check in

We are getting into nitty gritty with 12 days remaining until Rock n Roll Washington DC Half Marathon. I'm kind of excited to run my first half marathon since last March. Also, now I can begin the tapering process, although a lot my training was not super hard.

During the past training week, I had a "DUH, Kwame" moment. There is a high school near my job, and something hit me to see if the high school has a track that is available to the public. It turns out the high school has one, which is great for incorporating speed workouts into my training.

I guess that Tuesdays or Thursdays (my in-office days) will incorporate some sort of speed training.

Although I started my taper for this week's long run, I decided to make this week's long run a little tough. I ran from my Planet Fitness in Silver Spring to Rock Creek park and back (about 7.5 miles).

I'm really glad that I randomly found this spot, because there was a pretty steep decline to enter the park, which I would have to climb to exit the park (left picture). Reason #2 while randomly stumbling on this was perfect: my upcoming half marathon also has a steep incline around Mile 7 (right picture).

This workout gave me another opportunity to prepare for my upcoming by fitting in another hill workout.

Random thought about running in this area: The folks here are way friendly compared to those in NYC. Note: I do not mean that NYC runners are unfriendly or mean. What I mean by friendly? Folks will actually (and somewhat) go out of their way to say "Hello" or "Good Morning" when passing. In NYC, folks would acknowledge you, but not actually say anything. Wait, I wonder if this is a safety technique that hikers use. For instance, by saying hello to folks along a trail, it's more likely that someone might remember you if you were to go missing. Hmmm.

Upcoming Races:

Perhaps, I'm speaking too soon. Since the main goal for this upcoming half marathon is simply to finish, I would like to register for another one sometime in May or June. This way, I will have an opportunity to continue training and hopefully become a faster (and healthier) runner. In terms of local races in May/June, I have a few options.

Marine Corps Historic Half (May 19, 2024): I think this is a no-go because the race is in Fredericksburg, Va. Doing this one would require staying overnight in FRedericksburg because the half starts at SIX AM!! I wonder if this half is really small one because the organizers state that you must start the race no later than 6:15 am.

The Maryland Half Marathon & 5K (June 1, 2024): It looks like the goal for this race is to raise money for the University of Maryland Greenebaum Comprehensive Cancer Center. Hmm, I don't think one have to raise THAT much money for this one, because $1,155 was the top fundraise from last year.

Frederick Running Festival (May 4-5, 2024): I have a feeling this might be the one I'll end up doing because the logistics for this one look a little easier to manage.

Strength Training:

Strength training has been going pretty well. By well, I guess I mean that I have been hitting the weights on a consistent basis. Also, I have been getting a bit better with preparing my materials and waking early to hit the gym by 4/5 am.

It has taken me a while, but I've finally started incorporating exercises from this book.

While the exercise are "easy", I think easy exercises are great because they can help you focus on figuring out things with your body. For instance, I've realized that it's way more difficult for me to balance on my left side than on my right site.

Dieting/Proper Eating:

Since I have been consistent with strength training, I'm going to start focusing on proper eating in March. While I'm already doing intermittent fasting, I'm going to incorporate portion control and eating out less. Well, I kind of failed with intermittent fasting this past week because I was craving waffles during a 5 am workout. This craving led me to my local IHoP.

Goals for the week:

-Develop some plans for better eating habits to begin in March.

-Look into adding swimming to my fitness routine. It just so happened that a new (I think) pool opened up in the area.

-Actually figure out what's my BODi (formerly Beachbody on Demand) subscription provides. I have been doing using BODi's streaming workouts for sometime. However, the company has made all of these changes (e.g., adding workout blocks, new accountability groups, and other random sh*t). It might be nice to see what I'm actually paying for and to take advantage of my subscription's "perks". As the current moment, I normally bounce back and forth between a couple of workout programs like the ones below:

Long run playlist:

Last week's long run was powered by Aladdin - Original Broadway Cast Recording. Fortunately, I had a chance to "see" this show on Broadway. Unfortunately, I slept thought 99% of the show. So I might have had a few drinks before the show and had only 3-4 hrs of sleep the night before. In general, I tend to fall asleep in theaters because there's something about being in a cool, dark room with melodious music playing that knocks me out. At least, I woke up and managed to see Aladdin and Jasmine fly across the stage on the magic flying carpet for the last musical number of the show

RnR Washington DC Half: Training Wk 9

Preface

Ok! Enough of this pity party with these “road to recovery” posts. 😉 The die has been cast, and I have officially registered for Run Rock n Roll Washington D.C. Half Marathon (RnR D.C. Half).

General Updates:

I think this week went pretty well for my RnR DC Half Marathon. Well . . . with the exception of some of my training runs. I never said I was a perfect human.

Random Thought: I love how Montgomery County, MD closes a lot of the streets through some of its parks to automobiles during the weekends . . . especially since I live really close to one of these parks (Sligo Creek Trail).

I'll say that this week's long run was kind of awesome. While I'm still a bit slow, I love how I'm getting to point where I don't realize how far I'm running. For instance, I would check my watch thinking that I ran 0.25 miles, but realize that I ran like 0.75 or so miles.

For a bit of different flair, I decided to run from Silver Spring to DC and back. Pretty much 5.5 miles out and 5.5 miles in.

During the run, I randomly found Rock Creek Park (right near the DC/Maryland border), which also was closed to automobiles.

I'm really glad that I randomly found this spot, because there was a pretty steep decline to enter the park, which I would have to climb to exit the park (left picture). Reason #2 while randomly stumbling on this was perfect: my upcoming half marathon also has a steep incline around Mile 7 (right picture).

A major pet peeve around running in this area: These parts are not very pedestrian-friendly. This pretty much was my run: run on the sideway; sidewalk suddenly ends; cross the street (2-6 traffic lanes); sidewalk suddenly ends; rinse and repeat.

Strength Training:

IMy early morning (4am, 5am) strength training has been going pretty well. I will admit that I'm kind of conflicted with some of my workouts. The classic paradox of strength training: high weights, low reps or low weights, high reps? I guess I should ask myself what do I want to get out of strength training to answer this question. For now, I'll just try to stick with hitting the gym on a consistent basis.

LOL During an afternoon workout, this meme hit home.

I mean, there were tons of high schoolers in the gym at 12 pm!! Like how long is school in these parts, 15 minutes a day? Back in my day, our school day was from 8 am to 3 pm.

Dieting/Proper Eating:

Since I'm doing well with strength training (and running), I think I'm going to start focusing on proper eating in March.

Goals for the week:

-Develop some plans for better eating habits to begin in March.

-Look into adding swimming to my fitness routine. It just so happened that a new (I think) pool opened up in the area.

Long run playlist:

I think Rent was the first Broadway musical that I saw as a NYCer.

Me watching Rent as a 22 year old: Yeah! Stick it to the man. Don't pay the damn rent.

Me listening to Rent as a 44 year: Wait! Why didn't they pay their rent?...Those irresponsible bums.

RnR Washington DC Half: Training Wk 8

Preface

Ok! Enough of this pity party with these “road to recovery” posts. 😉 The die has been cast, and I have officially registered for Run Rock n Roll Washington D.C. Half Marathon (RnR D.C. Half).

General Updates:

This week has been a little bit of a struggle because I kinda neglected my training runs, but i have been doing other forms of cardio (e.g., stationary bike), strength training, and a couple of HIIT workouts. That said, at least I managed to squeeze in my long run (8.5mi).

Unfortunately, it was a bit colder than I anticipated on Sunday, but that feeling passed once I hit Mile 4. ;)

Random thought: This area is so beautiful when it snows.

A WTF moment. Since my RnR half marathon is coming up in a few weeks, I wanted to check out the elevation profile of the course. Normally, I'll take a peek at a course's elevation profile before registering for a race, but for some reason, I didn't do it with this half. I went to RnR's website, but I could not find the elevation profile for the half marathon. Of course with RnR's "wonderful" customer service, no one responded to my request for the elevation profile of their race. Fortunately, someone in one of my Facebook running groups sent over their Strava info regarding the course.

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Holy crap, I did not realize that there was a huge hill in this race. I've always assumed that DC, which was formerly a swamp, was pretty flat. I guess that I thought wrong. Yikes! Looks like I probably should add couple of hill workouts to my upcoming training runs. Fortunately, I already started with this week's long run.

As well as last week's Kemp Mill (C)hills 10K race.

Strength Training:

Eh, nothing worth writing about.

LOL. This reel about Planet Fitness hit so close to home.

I'll also add that hitting the gym at 4/5am also helps me avoid dealing with the protein powder bro and the general riff raff.

Dieting/Proper Eating:

Eh, nothing worth writing about except that I need to really start focusing on better eating habits.

Goals for the week:

-Actually complete my training runs and incorporate some more hill work.

Long run playlist:

I've been enjoying listening to musicals as part of my long runs because I don't have to worry about putting a playlist together. Also, I don't spend a lot of time fast-forwarding songs that I am not feeling at that particular moment. Prior to listening to this musical, I have seen The Temptations TV movie (I think it was from the 90s) a few times. While I've always enjoyed The Temptations' music, I was not a huge fan of most of the movie . . . and (now) the musical. While I get that the TV movie and musical were based on Otis Williams' POV, I wish both could have had aspects from the other members (or I guess from the other members' friends and family). I've always thought that the TV movie (and now the musical) portrayed Otis as an infallible saint with the exception of him cheating his wife. LOL! During portions of my long run, I remember screaming out "Shut the fuck up, Otis!" while listening to this musical. ;)