RnR Washington DC Half: Training Wk 0

Yikes sometime during the Christmas holiday, I remembered that I registered for this March Half Marathon. My only real goal for this half marathon is to have a better finishing time compared to last year’s. I’m not sure if this will happen because I have about seven weeks until this half marathon. Ok, seven weeks is a decent amount of time to train for a half marathon IF you are already in decent running shape. However, I have not really done anything running-related since Richmond’s Half Marathon (Nov. 16/17, 2024). Also, I was dealing with a back issue from Thanksgiving to about the middle/end of December. So, this might be one of those run just to finish situations. Then again, I think last year’s Rock n Roll DC Half was a run just to finish situation.

Back Pain Updates:

Last week or maybe the week before, I finally had a chance to see a spine and back specialist regarding my lower back issues.

I will say that I thought this appointment was super productive, and I really liked the MD. Why? The doc actually listened to me describe my issues. Extra points because he did not cut me off while I was in the middle of a sentence or a thought – something this annoys the SHIT out of me. Nowadays, I feel like doctors do not have the time to fully listen to their patients due to time constraints imposed by insurance companies. Years ago, someone who worked in health insurance told me that insurance companies highly recommend (or rather, mandate) doctors spend 20-30 minutes with their patients. This is annoying because sometimes, it will take a good 10-15 minutes to really discuss what’s doing on especially if: 1. you have dealing with an issue for years; and 2. if it’s your first time seeing the doctor. After his somewhat comprehensive examination, he came to the conclusion that I suffer from Flat Back Syndrome. However, he would like for me to have an MRI just to confirm a couple of things and to have a baseline. BTW, the copay for my MRI is going to be close to $350! I do not think that I’ve ever paid that much for an MRI (then again, my last one was a good 12 years ago). Also, we are very early in the year, so perhaps, my out of pocket price is so high because I have not met my deductible yet.

Image adapted from Medical News Today.

Simply put, Flat Back Syndrome (as the name would suggest) is a condition where the spine loses it curvature and becomes more flat over time. This syndrome can lead to regular back pain and an inability to stand straight. Let’s check out some of the characteristics.

• An inability to stand up straight ✅

• A bent forward posture ✅

• Bent hips and knees to maintain an upright posture. I did not know I had this but ✅. The doctor told me to stand up. When I did (or thought I did), he asked me to stand up straight without having a slight bend in my knees. Boy, I definitely felt the difference. Once I put my knees a completely straight position, I felt I slight pain in my lower back.

• Fatigue due to strain on the lower back and leg muscles. ✅

• Reduced spinal curvature (my previous X-ray showed this). ✅

• Back pain. ✅ ✅ ✅

What’s next?

At this point, the specialist wants me to focus on doing back stretches and exercises before upping the treatment regimen (e.g., surgery), and I kind of agree. Some exercises that I can/should do include:

Images from Northwest Florida Spine.

The kick in the face:

Since I really want to get my back issues behind me (pun intended), I asked how long would it take to see improvements. He said 4-6 freaking months. BUT, here is the other kick in the face. Since my last back pain flare up (August 2023), I pretty much have been doing these stretches on a daily (well near daily basis). So, I'm kind of side eyeing his recommendation and thinking this regimen might be a way for him to get me out of his hair for a few months. Then again, since this is my first time visiting him, he probably needs a baseline of my situation without hard core medical intervention. Also, maybe doing these these stretches since August 2023 have improved some issues, but the improvements are so small that I have not really noticed it. While the jury is still out, I guess we are moving towards some progress.

Goals for the week:

-Start training for my upcoming half marathon.

-Get on a REAL stretching plan.

Running Topics: What running stories do you tell over and over?

What running stories do you tell over and over?

How did I get into running?

During my postdoc years, I used to ride my bicycle ~4 miles to work. One day, both of my bike's tires were flat. Since I did not feel like changing the tires, and I was already wearing my athletic clothes, I decided to run the four miles to work. After a few runs, I started adding more distance to my morning runs going from 4 miles to about 7 miles. One of my coworkers took notice that I was running to work and asked if I was training for something. Although I told her that I was not training for anything, she mentioned that if I ran X number of races and joined New York Road Runners (NYRR), I could run NYC Marathon in the following year. Also, she mentioned that racing was a great way to monitor my progress. The funny thing: at that point, I had lived in NYC for about nine years, without having any idea that NYRR (or any other organizations) hosted weekly races.

The one time I missed my half marathon goal by four minutes.

Ok, so a lot of people miss their running goals by a few minutes, but this one was for a dumb reason. For a NYC Half Marathon (I think 2013), I set a goal to run a 1:45 half. For this course, half marathoners did a full loop in Central Park, ran through Times Square, then down West Side Highway to Battery Park. Before the race, I had the feeling that I needed to poop, but I just thought that it was pre race jitters. Plus, I really wasn't in the mood to poop in a porta potty. However during the Central Park portion of the half marathon, I told myself that I better poop before leaving Central bc I would not know when I would see another porta potty. Unfortunately, I waited in line for about 4-5 minutes, and I don't remember how much time my poop took. Since I knew that I wasn't going to make my time goal, I decided to take it a bit easier during the race, which meant taking selfies in Times Square. Hey, Times Square is closed to automobile traffic only two times a year: 1. New Year's Eve and 2. NYC Half Marathon. I guess that I made up some time while running (or my poop break wasn't as long as I thought), because I finished a lot closer to 1:45 (I think it was like 1:49) than I had anticipated.

Sometimes, I wonder that if pushed myself harder after taking my poop during the race and skipped taking photos and selfies, maybe I would have met my goal of 1:45. Hence my McKayla Maroney "face" from above.

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Random thought while looking for pics from this half marathon: I remember thinking that I was so chubby back then. Now, I would "kill" to be this size again.

Crapping on myself

A few years back, there was a trend of taking ice baths after running (or any intense workout). I think folks still do this because I still see a couple of videos/reels on social media. Peer pressure got the best of me, so I figured why not. While sitting in the my bathtub full of ice water (after a 15- or 18-mile run), I took a fart...no biggie right? Next thing I know, the water in the tub starting to turn brown. The funny thing: During those days, I would treat myself to a Slurpee after my long runs. So I guess the only thing that my body processed before my ice bath was water, gatorade, Gu, and the Slurpee. So my shit water had a "pleasant" smell of Sour Patch Kids (the flavor of my large Slurpee).

Since then, the smell of Sour Patch kids always reminds me of that incident. Also, I never took an ice bath after that incident.

Running NYRR's New Year’s Eave (NYE Run for the first time

Like I mentioned above, NYRR has a program where if you run nine races and volunteer for one, you can gain a spot in the upcoming year's NYC Marathon. For whatever reason, I struggled to fit in all nine of my races in a calendar year. I have a feeling that I might have been injured or maybe a lot of NYRR races conflicted with my weekend teaching schedule. So the NYE Run (4 miles) is the last race of the season where you can meet the nine-race requirement. It just so happened that my 1st year running this race was one of the COLDEST winters that I experienced in NYC as a runner. I think the temperature was around 13F, but it felt like 7-8F with the wind chill. For the this race, there's sparkling cider at the 2 mile mark. While there was sparkling cider, all of the cider was completely frozen...not that I was planning on stopping to have sparkling cider toast with my fellow runners.

Running Topics: Do you consider yourself a runner or a person who runs?

Do you consider yourself a runner or a person who runs? In other words, do you consider running part of your identity, or a thing you do?

My short and easy answer to this prompt is BOTH. This response is based on comparing myself to others. Yes, I know we are not supposed to compare ourselves to other folks. But hey, I "used" to be a scientist, and a lot of my research conclusions were based on comparing results to to baselines.

Kwame as a person who runs:

Typically, I see myself as a person who runs while chatting with other runners. When looking at or listening other runners' blogs, podcasts, social media platforms, general conversations, etc., I'll consider myself more of a person who runs rather than a runner. Yes, I have run "everything" from 5Ks to marathons, and (for now) running a marathon is supposed to be a thing that "makes" you a "runner". At the end of the day, I do not see myself as a runner because I'm not as involved/engaged with the running community - whether in real life or virtually. For instance, I'll show up to a race, run the race, redeem my beer/wine beverages (when applicable), and go home...or go to brunch.

To be perfectly honest, outside of this blog and a few IG/Twitter posts (ok, many posts), I do not really talk about running that much. Yes, I'll mention an upcoming race or a training plan with folks, but I don't get too much into all of details.

Part of this sentiment is due to me being a very average (maybe even below average) runner, and "good" runners (IMO) tend to want to associate with other good runners. For instance, I mentioned in a previous blog that I reached out to my (soon to be former) running club about its marathon training program. Long story short, I pretty much was told that I was too slow (based on my most recent half marathon time) for the program. This type of interaction made me feel like I'm just a person who runs. No worries about the coach's response, because I quickly got over it and kept it moving.

Even when I listen to some running-based podcasts about experiences in racing or training, I often find myself zoning out of the episode or simply not caring. Do not get me wrong, I do find many running-based podcast episodes very entertaining and informative. However, I have to "force" myself to listen all the way through on many occasions. While some of the podcasters that I listen to are merely talking about about their experiences with running, many tend to boast about their achievements. Then again, some runners (or non-runners) might think that I boast in my blog updates. So, I guess all of this is relative.

Outside of my blog and the few social media accounts that I follow, I have NO idea what's going on in the running world. I definitely would be hard pressed to name five male and female runners. It's kind of funny because back in the day when I was not a runner (or a person who runs), I could list dozens of runners (primarily short and middle distance) without really thinking. Now, that's not the case. Eh, I guess it is what it is.

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Kwame as a runner:

I tend to see myself as a runner when I talk to people who do not run or hate to run. I usually have this sentiment when someone asks me something like: How do you run for long? Why do you run? Don't you find it boring? What's the point of running a marathon if/when you have no chance of winning? LOL. I remember a coworker saying (in good fun): You know, 2nd place is the 1st loser. When I look at the dichotomy of this question from this lens, I tend to consider myself a runner when I'm placed on the defensive. Usually with these types of questions, I feel like I HAVE to defend why I run or convince someone that I enjoy running. One little thing about me: I will defend myself verbally without changing my mindset until the cows come home. However, as I have gained more years on this Earth, I have been a bit more open minding and will follow up with a "well, we will have to agree to disagree".

Back in my NYC days, I loved participating in races, and I have been desperate to find races in my new home state of Maryland. Ok, so in NYC, I primarily ran New York Road Runners (NYRR) sponsored races for its 9+1 Program for guaranteed entry into the NYC Marathon. However, I remember always (well, most of the time) looking forward to certain races. In this case, since I spent money on race fees and (in a few cases) have travelled to another state or country to run a race, I'll consider myself a runner over a person who just runs. Because if you are not really into doing something, you are not going to pay to do it...or at least my cheap a** will not. ;)

I have been known to fall into a slight depression (albeit for a couple of days) when I realize that I cannot run a particular race due to time constraints or an injury. Also, I routinely experience the common post-marathon blues after completing a marathon. I guess because of these feelings I am a runner because a non-runner would not become upset or sad over these issues.

Conclusions:

For me, I guess it's hard to come up with a clear cut answer of being a runner vs being a person who runs. Part of this is due to me (as well as other folks) having "multiple" identities. That sounds bad; as if I'm talking about multiple personality disorders. I guess what I'm trying to say is that we are made up of multiple aspects that truly define us. So (IMO), it is hard to take one part of yourself to define who you truly are. Nowadays, I think there is so much emphasis to place folks into a particular box, i.e., if you are X then you HAVE to be Y. During my teen and very young adult years (I guess sometimes now), I would have to downplay an aspect or two of myself depending on my situation. I guess I did not HAVE to do this, but I felt it was necessary. A couple of examples:

In college, I would downplay listening to rock and alternative music because I would be accused (by some) for trying to be White. Note: I attended a Historically Black College/University (HBCU), so most of my in-person college friends were Black. However, since I went to a predominantly White high school, I would downplay how much I enjoyed Rap and Hip Hop because I wanted to be "more approachable" by my classmates and did not want to be associated with negative stereotypes/biases. I guess nowadays, they call this code switching.

During my travels, I tend to downplay being in the LGBTQ+ community. I will not flat out deny being gay, but I will not go into great detail of my experiences being in the LGBTQ+ community, UNLESS I feel 100% comfortable. I remember being so annoyed/upset with my fake ex boyfriend during our trip to Panama. Well, MY trip to Panama. A trip, in which he was NOT invited BTW. He used the information about my trip, bought a ticket, and a week before my trip was like "surprise, I'm coming" with you. Anywho, one night I told him to stop telling people that we were gay and "dating". Not that I was ashamed. I felt like we were playing with fire because we did not if that part of the country is gay-friendly or intolerant.

All in all, I think it's perfectly acceptable to have multiple identities when describing a specific aspect of your life. If you are a runner, GREAT. If you are a person who runs, GREAT. As long as you are happy with who you are, who cares what others think? I guess I should practice what I preach. This consideration reminds of a saying that I recently heard: What someone else eats does not affect how I sh*t.

Race Report/Rant: DCFR Pride Run 5K

DATE: June 07, 2024

DISTANCE: 5K

PLACE: Congressional Cemetery, Washington DC

WEATHER:  83F

OFFICIAL TIME / PACE: 32:14/ 10:22 min/mi

FINISHERS: 1297

SWAG: Tech T, medal, beer, dancing, random nibbles, annoyance ;)

General Overview:

Last friday was my first (and probably last) Pride Run as a resident of the DMV. The race was organized by the DC Front Runners (DCFR), and it took place in a cemetery of all places. According to the DCFR Pride Run website, on the why of having this race in the Congressional Cemetery.

“Beyond the Historic Congressional Cemetery being a beautiful and peaceful place to hold an event, it’s also rich with history.  Not only is it the burial site of members of Congress, Civil Rights leaders, Women’s Suffrage leaders, and notable members of the FBI, but the cemetery is also the final resting place of Leonard Matlovich, an American Vietnam War Veteran, recipient of the Purple Heart and Bronze Star Medal, and a gay rights and AIDS activist in the 1970s and 1980s.”

I hate to be one of those folks who always compares one city to another, but I have to say that I think Front Runners NYC (FRNY) does a better Pride Run than DCFR. However, I think DCFR solely organizes its Pride Run, whereas FRNY collaborates with the New York Road Runners (NYRR), which has more resources, to organize its Pride run.

I don't know, but it felt kind of weird running in a cemetery. Actually, I take that back, it felt a little disrespectful to run a race in a cemetery - especially when some folks were using tombstones as spots to place their post-race beers and other post-race crap.

Ok. Yes, I did see that the Congressional Cemetery was the location of the race. BUT, I assumed that the race would be held in a park or the neighborhood NEAR the cemetery, not inside of the cemetery. Well, I can cross running in a cemetery off of my bucket list. Wait! Well, I can put running in a cemetery on my bucket list, then cross it off of the list. ;)

The Course:

Hee Hee. Is it me, or does the course kind of look like a snake?

Overall, I thought the course was a hot a** mess. I'll qualify that statement by saying that I thought the course was a hot mess for the number of folks (~1200 runners). Why? For about 90% of the race, there were limited places to pass, and we were pretty much on top of each other until the last 200 or so meters. The worst part: about 1.75 miles into the race, there was a hairpin turn so what was a one-way "street" became a two-way "street" with even less room to move when the faster runners were returning to the cemetery.

Another thing that made this race a congested mess: The organizers did not have any sort of corralling system, except for the folks that were running at a sub 7-minute/mile pace. Of course, many folks nowadays do not have any self awareness. So, folks lined up near the front of the racing field knowing that they were either very slow runners or were planning to walk. I do not understand why people do this. If you know that you are planning to walk a race, LINE UP IN THE BACK. There was absolutely no reason for folks who lined up near the front to start walking as soon as they crossed the start line. I'm actually surprised that there were not more injuries. During the race, I almost tripped a few times because some folks would just come to an abrupt stop before walking. Also, the fact that most of the course was on cobblestone and uneven paths did not really help matters.

Other than those two (major) issues, I had a bit of a blast. ;) I'll say that it was a different experience running a race at 7 pm . . . Well, the organizers started late, so we didn't begin running until 7:30 pm. Ugh, the humidity in the mid-Atlantic is no joke because it was still humid AF at 7:30 pm. Man, I cannot wait until I lose enough weight so I will not be too self-conscious over running shirtless.

I'm not sure if my finishing time is truly reflective of my effort. On one hand, I probably could have run faster, but I did not want to risk injuring myself or others while running in the congested pack. On the other hand, maybe I ran faster than anticipated because whenever there was some free space or an opportunity to pass a group of walkers or slower runners, I took it.

I'll say something nice: I thought the medal and T-shirt were nice.

Although there was a post-race party, the hubby and I decided to drink our beers and head to the nearest spot to find food. Also, I did not really want to stick around, because I thought it was a bit weird to have a post-race dance party in a cemetery. Fortunately for us, there was a nearby bougie food court that had a nice selection of food options. This worked out well for me because I was hungry AF, but I did not know specifically what I wanted to eat. I pretty much had a modest spread of post-race bites.

Concluding Thoughts:

While I think it is/was great (and important) to celebrate LGBTQ+ Pride (especially because I'm in the community), I do not think that I will run this race again. Maybe next year, I'll donate what I would have paid in registration fees to an LGBTQ+ organization. OR, I'll register with the intention of walking the 5K, BUT I will be sure to start at the back of the pack.

Something that I noticed. While living in NYC, I joined FRNY after chatting with some FRNY runners during the post-race party of my first NYC Pride Run, which was held in Central Park, NOT in a cemetery. Upon finishing the DCFR Pride Run, I had no interest in chatting with any of DCFR members (absolutely no shade to DCFR), I simply wanted to finish my beer, change into a dry shirt, get a feeding, and go home. Actually, I thought it was interesting that DCFR did not have a booth or table for attracting potential members. Maybe they had a table or an area, but I did not see it since I left shortly after finishing the race.

Playlists: