The training starts now! :)
Sunday, I ran 8 miles and felt good. Monday was boot camp followed that afternoon by physical therapy. I've missed some due to the long hours I've been working. Today the routine at PT went so easily. My legs were taxed from boot camp, but the workout flew by and was a cake walk. They did some Graston on my leg, I wanted to cry uncle, but they rewarded me by a run on the Alter-G. They don't always let me run if I have already worked out. Here was today's...
Easy pace is 7mph (8:30 pace). 9mph is 6:30, 10mph is 6 and 11mph is 5:27 pace.
2 minutes easy at 75% gravity. Change to 80% gravity, 1 minute easy then a minute at 9mph, then 1 easy, then 9.2mph, continuing up with easy pace 1 minute and 9.4, 9.6, 9.8, 10, 10.2, 10.4, 10.6, 10.8, 11 and another 11 then 10 minutes easy. I ran 4.75 miles and felt GREAT!! Pretty sweaty from running indoors on a treadmill. There is a HUGE difference between 75 and 80% gravity. I was a little sad when it went away... but going away means healing!
They looked over the Run Less Run Faster training plan and green lighted it for me to start with the rule that if it hurts, back off. I got a little nervous and too scared to count, I think I'm less than 16 weeks away from Boston.. which is where the training starts... 16 weeks out.
I read a quote a few minutes ago from my Runners World Running Log for 2010 that is pretty darn empty. :( I love the quote, wish it said who it came from.
Believe it or not, it's better to undertrain than to overtrain. What you haven't developed by race day can sometimes be overcome with adrenalin and desire. For an overtrained runner, the race is over before it starts.
I'm GOING to pull this off. :)
Monday, December 13, 2010
Thursday, December 09, 2010
5's
This has been a good 7 days! Last Thursday morning, I got up early to run with one of my friends who was doing his taper for the marathon on Sunday. I figured I would be dragging him down and he would run out and back over and over waiting for me. Instead, I ran with him the whole way! 9 minute miles for 5 miles!
I met my goal. Thursday night, my runners were coming to my house for a carb-loading pasta dinner (I'm told I served my world famous manicotti - I had no idea it was world famous!). I was able to offer to one of my runners that had been having a tough go of it, "would you like me to run you in for the last 6 miles?". YAY! She asked me to do 5, right after the "Dollys" - yes, two big hills next to each other named for Dolly Pardon. It was easy, except my legs are a little tired - and I had picked up an extra boot camp on Saturday morning (Thurs 5 miles, Fri boot camp, Sat boot camp and Sunday - 5 with my runner). I parked at mile 22 to cheer and then walk/jogged back to mile 21 as I cheered for everyone to run her in. She did great!
My legs were beat up after this, so I took off Monday from boot camp. Where normally I'd push through to get strong -- but I'm coming off an injury... so I behaved. Today, I met one of my speedy buddies for a run (he knew it would be slow), but I averaged 8:24 for 5 miles!! I'll be doing boot camp on Friday and Saturday then I'm going to go for 8 on Sunday!!!
YAY!!!!!!!!!!!
I met my goal. Thursday night, my runners were coming to my house for a carb-loading pasta dinner (I'm told I served my world famous manicotti - I had no idea it was world famous!). I was able to offer to one of my runners that had been having a tough go of it, "would you like me to run you in for the last 6 miles?". YAY! She asked me to do 5, right after the "Dollys" - yes, two big hills next to each other named for Dolly Pardon. It was easy, except my legs are a little tired - and I had picked up an extra boot camp on Saturday morning (Thurs 5 miles, Fri boot camp, Sat boot camp and Sunday - 5 with my runner). I parked at mile 22 to cheer and then walk/jogged back to mile 21 as I cheered for everyone to run her in. She did great!
My legs were beat up after this, so I took off Monday from boot camp. Where normally I'd push through to get strong -- but I'm coming off an injury... so I behaved. Today, I met one of my speedy buddies for a run (he knew it would be slow), but I averaged 8:24 for 5 miles!! I'll be doing boot camp on Friday and Saturday then I'm going to go for 8 on Sunday!!!
YAY!!!!!!!!!!!
Wednesday, December 01, 2010
working out indoors can be just as tough!
Well, it was 32 degrees (0 c) when I went to boot camp this morning. When I first took this back around 2003... it was ALWAYS outdoors. If you got cold and complained, they told you how when they were in the Army, there was no indoors.. yada yada... work harder and sweat more if you want to warm up. I remember running mile laps in the cold wind with my non-technical gear (just starting back and finding out I could run) and had my GAP hoodie on with it closed all the way around my face with a tiny bit to see and breathe out of. Others could close it to only their eyes, but my lungs needed it open. Well, now if it is under 45, they go inside... WUSSES!!!! Or so I thought...
Well, we are meeting at a parking garage in front of the mall. Today was very cold so we went indoors by Williams Sonoma, Pottery Barn, Niemens... even a Starbucks island in the center of this open expanse where we put our mats down at. The workout was easy to remember, so I thought I'd post it for you all. My leg held up great, but my knee got sore and I switched to a lunge thing for my last set instead of stepping up on the bench... it was a similar move to some of my drills with my PT.
Warm up:
25 jumping jacks
25 mountain climbers
25 bicycles
25 plank jacks (in plank position, moving legs from together to out like jumping jacks)
REPEAT with 20 each
REPEAT with 15 each
REPEAT with 10 each
Run/sprint from Niemens to the end of the mall... up the escalator that is turned off, back to the center of the mall upstairs by the food court/carousel and do...
10 step ups on each leg (marble floor and marble bench built in the wall that is for people to sit on while watching the carousel)
10 incline push ups (arms on that bench thing)
10 dips (from the bench)
10 decline push ups (slippery marble floor - eeekk!!!)
10 froggers (legs apart, squatting with heals on floor, lower butt to feet and back up - it burns)
10 star jumps (hunch over in squat position with right hand to left foot and left to right then explode up with arms out like a star. Land back in the hunched/squat position)
Run down stairs to mats and do 20 each of two ab exercises he gives you... then REPEAT!
I did 5 rounds... there were about 5 of us that lapped the rest of the class.. on the 5th he had us do 20 of each of the exercises by the food court and then 40 down by our mats of about 6 exercises until we ran out of time and everyone was back downstairs.
Leg - felt fine, tender to poking just above the ankle where it all started 8 months ago when I was told it was nothing.
Knee - sore and tender (over use where the tendons come into the knee), changed exercises on last round of step ups. PT said to just back off on knee things if it hurts. BTW - hurts to kneel
Lungs - unhappy!! I had to go slower running up the escalator and catch my breath for the first 10 step ups (10 on each leg, was good by second leg)
****
OK, now that we know I'm absolutely working out again HAHA!!! The Alter-G
I run at 75% of gravity right now. When I had it down to 20% when I was first injured, every step was like Neil Armstrong on the moon - HUGE steps where you float. It is odd that from your waist down, you float... above you are normal. When the bag inflates and pressurizes to the right gravity requested, it is hard to keep your heels on the ground. 20% was hard - more floating. 75% is good, relieves the pressure, but you can run normally.
It is a treadmill. I loathe treadmills, but this one is different. It isn't about having to do a workout on a treadmill.. it is about GETTING TO RUN! They haven't let me run on it for too long, but yes, I do get hot and sweaty... heck, I get hot and sweaty during the first hour of my PT tho... often on that darn foam roller that can hurt... when it hurts.. I get hot fast... if no pain, no sweat. haha! I often only get a short period of time on it - at first they were being careful with me, then it was more about if someone else needed to use it. There are some older people in there that have replaced hips or some other aging issue that needed surgery (not athletic people) and they are learning to walk normally again and use the alter-G. One woman had foot surgery - lots of stitches all over - ouch! and they were looking in the alter G and helping her figure out how to put pressure on the right spots of her foot - but without all the weight, it was easier for her.
Yesterday's workout on the treadmill.. compliments of one of my physical therapists.. he decided to go by MPH, not pace per mile. DANGEROUS. I'd like to you run 2 minutes at easy pace to warm up, then go 1 minute easy, one minute hard.. but increase each time hard so you are going faster. OK... easy pace: 7mph (8:30p/mile). I asked where he wanted me to start on hard - he said 9mph (6:40 pace). On #2, I ask if he wants me to go up by .1 or .2 - I move to 9.5 (6:20 pace) and pointed out that we would be hitting the point of diminishing returns very quickly. He said to go by .2 after.... so then 6.7 (around 6:10), then 6.9 (around 6:05), 10.1 (5:55) 10.3 (5:48), 10.5 (5:42), 10.7 (5:38), 10.9 (5:30) he notices how fast I'm going and said to just do 30 seconds hard at 11 (5:27), so 1 easy, 30 seconds at 11 for 3 times, then 1 minute at 11 and then 2 minute cool down.
OK, that was actually a heck of a lot of fun!! When he saw how fast I was going, he revoked letting me run on the streets and said he wants me to report how I feel for him to evaluate if that was OK. Tomorrow I'm going for a 5 mile run on the streets!!!!!! I'm so giddy!!!
10
Well, we are meeting at a parking garage in front of the mall. Today was very cold so we went indoors by Williams Sonoma, Pottery Barn, Niemens... even a Starbucks island in the center of this open expanse where we put our mats down at. The workout was easy to remember, so I thought I'd post it for you all. My leg held up great, but my knee got sore and I switched to a lunge thing for my last set instead of stepping up on the bench... it was a similar move to some of my drills with my PT.
Warm up:
25 jumping jacks
25 mountain climbers
25 bicycles
25 plank jacks (in plank position, moving legs from together to out like jumping jacks)
REPEAT with 20 each
REPEAT with 15 each
REPEAT with 10 each
Run/sprint from Niemens to the end of the mall... up the escalator that is turned off, back to the center of the mall upstairs by the food court/carousel and do...
10 step ups on each leg (marble floor and marble bench built in the wall that is for people to sit on while watching the carousel)
10 incline push ups (arms on that bench thing)
10 dips (from the bench)
10 decline push ups (slippery marble floor - eeekk!!!)
10 froggers (legs apart, squatting with heals on floor, lower butt to feet and back up - it burns)
10 star jumps (hunch over in squat position with right hand to left foot and left to right then explode up with arms out like a star. Land back in the hunched/squat position)
Run down stairs to mats and do 20 each of two ab exercises he gives you... then REPEAT!
I did 5 rounds... there were about 5 of us that lapped the rest of the class.. on the 5th he had us do 20 of each of the exercises by the food court and then 40 down by our mats of about 6 exercises until we ran out of time and everyone was back downstairs.
Leg - felt fine, tender to poking just above the ankle where it all started 8 months ago when I was told it was nothing.
Knee - sore and tender (over use where the tendons come into the knee), changed exercises on last round of step ups. PT said to just back off on knee things if it hurts. BTW - hurts to kneel
Lungs - unhappy!! I had to go slower running up the escalator and catch my breath for the first 10 step ups (10 on each leg, was good by second leg)
****
OK, now that we know I'm absolutely working out again HAHA!!! The Alter-G
I run at 75% of gravity right now. When I had it down to 20% when I was first injured, every step was like Neil Armstrong on the moon - HUGE steps where you float. It is odd that from your waist down, you float... above you are normal. When the bag inflates and pressurizes to the right gravity requested, it is hard to keep your heels on the ground. 20% was hard - more floating. 75% is good, relieves the pressure, but you can run normally.
It is a treadmill. I loathe treadmills, but this one is different. It isn't about having to do a workout on a treadmill.. it is about GETTING TO RUN! They haven't let me run on it for too long, but yes, I do get hot and sweaty... heck, I get hot and sweaty during the first hour of my PT tho... often on that darn foam roller that can hurt... when it hurts.. I get hot fast... if no pain, no sweat. haha! I often only get a short period of time on it - at first they were being careful with me, then it was more about if someone else needed to use it. There are some older people in there that have replaced hips or some other aging issue that needed surgery (not athletic people) and they are learning to walk normally again and use the alter-G. One woman had foot surgery - lots of stitches all over - ouch! and they were looking in the alter G and helping her figure out how to put pressure on the right spots of her foot - but without all the weight, it was easier for her.
Yesterday's workout on the treadmill.. compliments of one of my physical therapists.. he decided to go by MPH, not pace per mile. DANGEROUS. I'd like to you run 2 minutes at easy pace to warm up, then go 1 minute easy, one minute hard.. but increase each time hard so you are going faster. OK... easy pace: 7mph (8:30p/mile). I asked where he wanted me to start on hard - he said 9mph (6:40 pace). On #2, I ask if he wants me to go up by .1 or .2 - I move to 9.5 (6:20 pace) and pointed out that we would be hitting the point of diminishing returns very quickly. He said to go by .2 after.... so then 6.7 (around 6:10), then 6.9 (around 6:05), 10.1 (5:55) 10.3 (5:48), 10.5 (5:42), 10.7 (5:38), 10.9 (5:30) he notices how fast I'm going and said to just do 30 seconds hard at 11 (5:27), so 1 easy, 30 seconds at 11 for 3 times, then 1 minute at 11 and then 2 minute cool down.
OK, that was actually a heck of a lot of fun!! When he saw how fast I was going, he revoked letting me run on the streets and said he wants me to report how I feel for him to evaluate if that was OK. Tomorrow I'm going for a 5 mile run on the streets!!!!!! I'm so giddy!!!
10
Friday, November 12, 2010
Hurts so good!
After weeks of being well behaved and doing Physical Therapy and very short easy runs (2-3 miles), I finally got the green light to increase! I am taking a boot camp so I can get my whole body back in shape. 6 months down and my body is NOT the same. I went to see my PT after my first workout and the only restriction I have right now is to cut back on squats and the obvious - if it hurts, stop. He said to stop for a minute or two and then I should be OK to start back up. My knee has been bothering me and getting swollen (where my tendons come into my knee started hurting around the time I started PT.. probably due to being off and then all the PT). I find it odd that only my left knee hurts since I have been very good about anything I do for PT on my left leg, I do on my right. The pain in my leg is so minimal!! It is still there, they do the Graston technique on it along with the knee area.
I have been doing speed work (very short workouts) on the Alter-G. For any that don't know what an Alter-G is... it is a treadmill where you can alter gravity. As you may suspect, it was created by NASA. It was created so those on the space station can run and do workouts.. so they add gravity, where I remove it so I can run without pain. Now, when I was first injured, I tried running on an Alter-G at 20% gravity and even that was so painful I could not go more than a minute... so that just tells you how far I've come. Right now I'm doing speed work at 75% gravity - 1:30 at 6 minute per mile pace and 1 minute at 8:30 pace for as long as I can get on the alter-g (there are other patients there, so I usually get 15 minutes). I do my warm up on a stationary bike, so that doesn't eat into my time! :)
Boot camp has been great. I know I don't have to start my Boston training today, but I will need to start soon and the day I start, I need to be in some sort of shape. I asked and was approved for a 6 week boot camp to get my whole body moving again. EVERYTHING hurts, but I'm so glad to be hurting that I keep getting the lyrics "Hurts so good.. come on baby make it hurt so good..." stuck in my head.
Friday, October 01, 2010
Don't stop believing...
As I got in the car to head home, the sky is beautiful, the air temp is perfect and the radio starts playing, "Don't stop believing... hold on to that feeling....." This is GOING to be the month I start back running.
The doctor's office is just a block away from the course of my favorite race (that is run tomorrow). I am broken hearted. The weather, everything.. why am I not able to run? I had my first PT appointment.. a new phase in my recovery. They said I can run ONE mile today. Seems silly to get my clothes dirty for one mile, but I'll take it. My leg is still swollen from my adventures this weekend and with that being said, I wasn't sure I'd even get a green light for a mile.
I know part of me has shut down because of the loss of my running - sounds weird to word it that way, but that is what it is. It is a loss.. my escape, something that makes me feel good, something I do well that makes me proud of myself and my body, something that gives me laughter and fun. It was taken from me. I suppose I have shut down about it as people don't realize I am still out, that even though I'm coaching a marathon group - but on my bike, watching them take the steps that I should be taking. That even though I may jog with a friend for a few miles because it is something so important (in memory of her Mother) that I actually can't run. A friend said, "but you 'can' run".. what is meant by that.. that I can run out of the street if necessary, that I can run 3 miles but will pay big time for it (my leg still swollen a week later) or that I'm a faker?? That I 'can' run (as there was emphasis put on this word) and that I just haven't gotten myself back in shape.. Oh this isn't a choice. The words cut and I just kept my head up, I didn't ask for clarification, just mumbled something about that I actually can't and walked away. I tried to stop thinking about the hurtful words and tell myself they were probably not meant to hurt and moved on with my thoughts. Today's appointment was a clear reminder that I can not just go for a run.. not if I want to get better and run Boston. There was a lot of time spent looking at swelling from 6 days ago. If a kid is in the road and a car is coming, I could probably beat Michael Johnson or Jeremy Wariner to the middle of the street to grab that kid.. but that doesn't mean I "can" run workouts. That I "can" run races. That I "can" begin my training to prep me for my Boston Marathon training plan. I have other people I know that have forgotten that I'm not running and just figure they haven't been at the same races. The only way to deal with this for me is to not think about it much and wrap it up in a few words of, "no, I can't run yet, hopefully soon though" - said quickly and without thought so I don't have to think of what the words mean and how they sting. I don't compare my injury to anyone else's (except my college one that I know this is WAY better - I will NOT be out for 10 years wearing a wood shoe as I take a golf cart to my classes at Arizona State). Everyone is different, everyone has different injuries, diagnosis's, recovery times as we all have different bodies. Mine is not better or worse than anyone.. it is just a really long time to be out and should not be discounted. I try to remind myself that I have trouble with humidity and missing this heat is not the worst thing in the world. I'm ready for it to be enough. I'm ready to not even have someone question if I'm injured or not.. because I want to be out there.. running... I want this to be over.
Today I started a new phase in my recovery. I had my first Physical Therapy appointment! I've had chiropractic, exercises, ultrasound, stem, alternative training, acupuncture, deep tissue massage, cortisone shots. Now it is time for physical therapy and another try at the Alter-G. I tried running on the Alter-G when I first got injured, but even removing most of the gravity, I was in pain. If my leg touched the treadmill, my eyes watered and my jaw and fists clinched. This time will be different, it just has to be!! A lot of testing was done on me today. I have a lot of homework. Different homework than before - this time I get to do more with my leg!!!! In just a little bit, I am about to go out for a ONE MILE RUN!! I have 8 exercises 2 x a day, self massage to the lower leg 2 x a day and a 1 mile run!!
I may not be able to run my race, but the air is amazing (other than the allergies, damn asthma) awesome temp, cool breeze... it is the perfect day to run, and guess what... I get to run!!!!
OCTOBER WILL BE MY RECOVERY MONTH!!! Don't stop believing! :)
The doctor's office is just a block away from the course of my favorite race (that is run tomorrow). I am broken hearted. The weather, everything.. why am I not able to run? I had my first PT appointment.. a new phase in my recovery. They said I can run ONE mile today. Seems silly to get my clothes dirty for one mile, but I'll take it. My leg is still swollen from my adventures this weekend and with that being said, I wasn't sure I'd even get a green light for a mile.
I know part of me has shut down because of the loss of my running - sounds weird to word it that way, but that is what it is. It is a loss.. my escape, something that makes me feel good, something I do well that makes me proud of myself and my body, something that gives me laughter and fun. It was taken from me. I suppose I have shut down about it as people don't realize I am still out, that even though I'm coaching a marathon group - but on my bike, watching them take the steps that I should be taking. That even though I may jog with a friend for a few miles because it is something so important (in memory of her Mother) that I actually can't run. A friend said, "but you 'can' run".. what is meant by that.. that I can run out of the street if necessary, that I can run 3 miles but will pay big time for it (my leg still swollen a week later) or that I'm a faker?? That I 'can' run (as there was emphasis put on this word) and that I just haven't gotten myself back in shape.. Oh this isn't a choice. The words cut and I just kept my head up, I didn't ask for clarification, just mumbled something about that I actually can't and walked away. I tried to stop thinking about the hurtful words and tell myself they were probably not meant to hurt and moved on with my thoughts. Today's appointment was a clear reminder that I can not just go for a run.. not if I want to get better and run Boston. There was a lot of time spent looking at swelling from 6 days ago. If a kid is in the road and a car is coming, I could probably beat Michael Johnson or Jeremy Wariner to the middle of the street to grab that kid.. but that doesn't mean I "can" run workouts. That I "can" run races. That I "can" begin my training to prep me for my Boston Marathon training plan. I have other people I know that have forgotten that I'm not running and just figure they haven't been at the same races. The only way to deal with this for me is to not think about it much and wrap it up in a few words of, "no, I can't run yet, hopefully soon though" - said quickly and without thought so I don't have to think of what the words mean and how they sting. I don't compare my injury to anyone else's (except my college one that I know this is WAY better - I will NOT be out for 10 years wearing a wood shoe as I take a golf cart to my classes at Arizona State). Everyone is different, everyone has different injuries, diagnosis's, recovery times as we all have different bodies. Mine is not better or worse than anyone.. it is just a really long time to be out and should not be discounted. I try to remind myself that I have trouble with humidity and missing this heat is not the worst thing in the world. I'm ready for it to be enough. I'm ready to not even have someone question if I'm injured or not.. because I want to be out there.. running... I want this to be over.
Today I started a new phase in my recovery. I had my first Physical Therapy appointment! I've had chiropractic, exercises, ultrasound, stem, alternative training, acupuncture, deep tissue massage, cortisone shots. Now it is time for physical therapy and another try at the Alter-G. I tried running on the Alter-G when I first got injured, but even removing most of the gravity, I was in pain. If my leg touched the treadmill, my eyes watered and my jaw and fists clinched. This time will be different, it just has to be!! A lot of testing was done on me today. I have a lot of homework. Different homework than before - this time I get to do more with my leg!!!! In just a little bit, I am about to go out for a ONE MILE RUN!! I have 8 exercises 2 x a day, self massage to the lower leg 2 x a day and a 1 mile run!!
I may not be able to run my race, but the air is amazing (other than the allergies, damn asthma) awesome temp, cool breeze... it is the perfect day to run, and guess what... I get to run!!!!
OCTOBER WILL BE MY RECOVERY MONTH!!! Don't stop believing! :)
Monday, September 27, 2010
Dominating for those we miss and love
Saturday I ran a 5K with my friend, Joy. She PR'ed with a 31 minute 5K. This was a very emotional morning. Joy's Mom had ovarian cancer and we lost her 2 years ago. It rocked her world more than you can imagine and she has fought a long way to come back and now getting back into running and doing this race. Jacob has been coaching and training with her, he is carrying the balloons.
They have a balloon release at the Ovarian Cancer run each year, but the race director was told two days before the race that releasing the balloons was dangerous for the care flight helicopters. They asked that we release them separately and away from the building. We decided to carry them and release them during the race. We tied our balloons together along with our notes for Joy's Mom and Elizabeth's sister. The race was a very special moment to be a part of. And worth limping the rest of the day (haha!)
Later that day, Elizabeth swam her first 1500 in an event the day before her first Olympic distance tri. It is the same swim as the race would be. She did fantastic!! She swam half the distance the year before during the sprint and had a heck of a time. This year, she swam like a champ, got out of the water and jumped up and down with her hands in the air!! :)
Sunday, was the Tri. Her first Olym
pic distance in memory of her sister, Mary. In 2009, this was the last tri that Mary was able to be at and cheer her on at and only her 2nd ever (she passed just a month ago). Liz did the tri and DOMINATED!! Not only did she do so great in the swim (and come out in great spirits), she was fast and solid on the bike and then destroyed the competition with a sub 40 10K to finish. I saw her come through an underpass over half way in where it goes directly to a very very very steep uphill to bring you back up to surface level. She not only was smiling and laughing as she ran by me, but her pace never changed for the steep uphill (will have to post a picture of this uphill one day). The results were a m
ess and it looked like she was second during awards, but later revealed that the only female ahead of her was the 3rd person on a RELAY!! It was so fun to be a part of this moment with her, helping pre-race, handling chip/timing issues during the race while cheering and then being there for her after.. so special to be a part of this day.A race with a PR for Joy for her Mom, Laura. A new distance for Liz with an automatic PR and an overall female win for her sister, Mary. So special!!!
As far as me, I paid the price. Well worth it, but the boot camp I planned to take had to be delayed a bit, running around at both events has my knee in knots and a fresh cortisone shot in my foot. Hugs to Liz for being my awesome nurse-maid when I stumbled in from the shot that I was confident would not hurt. haha!
Friday, September 24, 2010
Taking it slow and trying not to be anxious
Well, I'm anxious to get back into my previous shape and train for a race.. any race. Many of my goal races are on the calendar, but not my schedule.... sadness. I must be patient and be healthy so it doesn't come back to bite me. This is long winded to catch you up.
I ran my first (and only so far) marathon in January to BQ. After that, my next goal was a 5K in June. No rush... but training continued pretty strong. Usually I have 2 weeks off in the summer and at the end of the year, but this time I only got a one week break. I was very dehydrated during my marathon (long story but I took 2 Imodium instead of 1 pre-race and we think that was the cause). My body never had time to recover. I kept saying I couldn't get my legs under me, I was tired all the time, something was wrong. I took Iron, I took B-12, I changed my diet, I went to the doctor, I had blood work. Yes, I was anemic.. but that was not the cause, only one of the symptoms. The bunion on my left foot started to grow and I sucked up the pain as it started as sesamoid. That is the bone I broke in my right foot in college, so I was afraid when I stopped, I would never run again. Then my lower left leg hurt, I couldn't run without a serious limp, but no one stopped me. Finally, I stopped myself. I went to the doctor and found it was a bunion and not my sesamoid. I saw my sports chiropractor that said I can't do anything that hurts but OK with no pain. I backed off.. I did boot camp and skipped the running, took pain medication and treatment regularly. I was diagnosed with overuse. Both doctors said I could run a race as an easy run (I had already paid and really wanted the technical shirt - so walking it was acceptable, just must cross the finish to wear). I was improving and swelling was down. I ran the first couple miles around 8:30 - 9, then powered up a hill to get it over with and no pain.. I picked it up some and ended up placing. NOT my intent and a lot of fun. About 5 minutes later, my leg started to swell. I pulled out the ice pack I brought with me and waited for awards drinking a beer and icing my leg. I didn't run again for 4 months. This wasn't enough of a break.
I did water running, swimming (got a swim coach to learn the form), I cycled on my mountain bike. I then bought a friend's road bike when he was upgrading - boy, that is fun and easy. I rode the Hotter'N Hell Hundred (I did the 100K, that was only my 3rd ride and 6th day on the bike). Every so often, I put in a mile or two and would have pain.
So finally I'm able to run with very minimal pain. My left knee has been bothering me. But now my bunion is INSANE, so I need to see the podiatrist again for another cortisone shot.
Last weekend I entered the 1 mile of a 5K I had planned to race. I was 2nd.. you can't beat the little kid winning in a FUN RUN.. 6:54.. I could have gone 6:45.. so it looks like I'm not as bad as I had thought! This was very exciting for me. A couple days later, I went for another run, I did a 6 mile workout with one of the guys I coach. I felt great, but my legs got a bit tired in the last mile or so. This was great too.. except the darn bunion and knee. Time to see the doc, even though I know all he wants to do is sell me some $400 orthotics that I would rip out of my shoes after two weeks. Until then, I'm keeping it easy and cycling to help move my body.
I'm getting there.. slowly but surely. My doc said there wasn't a time duration on my injury - just "one day you will go for a run and it won't hurt". Please let that day be soon!! :)
I ran my first (and only so far) marathon in January to BQ. After that, my next goal was a 5K in June. No rush... but training continued pretty strong. Usually I have 2 weeks off in the summer and at the end of the year, but this time I only got a one week break. I was very dehydrated during my marathon (long story but I took 2 Imodium instead of 1 pre-race and we think that was the cause). My body never had time to recover. I kept saying I couldn't get my legs under me, I was tired all the time, something was wrong. I took Iron, I took B-12, I changed my diet, I went to the doctor, I had blood work. Yes, I was anemic.. but that was not the cause, only one of the symptoms. The bunion on my left foot started to grow and I sucked up the pain as it started as sesamoid. That is the bone I broke in my right foot in college, so I was afraid when I stopped, I would never run again. Then my lower left leg hurt, I couldn't run without a serious limp, but no one stopped me. Finally, I stopped myself. I went to the doctor and found it was a bunion and not my sesamoid. I saw my sports chiropractor that said I can't do anything that hurts but OK with no pain. I backed off.. I did boot camp and skipped the running, took pain medication and treatment regularly. I was diagnosed with overuse. Both doctors said I could run a race as an easy run (I had already paid and really wanted the technical shirt - so walking it was acceptable, just must cross the finish to wear). I was improving and swelling was down. I ran the first couple miles around 8:30 - 9, then powered up a hill to get it over with and no pain.. I picked it up some and ended up placing. NOT my intent and a lot of fun. About 5 minutes later, my leg started to swell. I pulled out the ice pack I brought with me and waited for awards drinking a beer and icing my leg. I didn't run again for 4 months. This wasn't enough of a break.
I did water running, swimming (got a swim coach to learn the form), I cycled on my mountain bike. I then bought a friend's road bike when he was upgrading - boy, that is fun and easy. I rode the Hotter'N Hell Hundred (I did the 100K, that was only my 3rd ride and 6th day on the bike). Every so often, I put in a mile or two and would have pain.
So finally I'm able to run with very minimal pain. My left knee has been bothering me. But now my bunion is INSANE, so I need to see the podiatrist again for another cortisone shot.
Last weekend I entered the 1 mile of a 5K I had planned to race. I was 2nd.. you can't beat the little kid winning in a FUN RUN.. 6:54.. I could have gone 6:45.. so it looks like I'm not as bad as I had thought! This was very exciting for me. A couple days later, I went for another run, I did a 6 mile workout with one of the guys I coach. I felt great, but my legs got a bit tired in the last mile or so. This was great too.. except the darn bunion and knee. Time to see the doc, even though I know all he wants to do is sell me some $400 orthotics that I would rip out of my shoes after two weeks. Until then, I'm keeping it easy and cycling to help move my body.
I'm getting there.. slowly but surely. My doc said there wasn't a time duration on my injury - just "one day you will go for a run and it won't hurt". Please let that day be soon!! :)
Wednesday, September 15, 2010
Read to go!
I've finally figured out how to hide my old posts! I have been injured and I would like to put the past behind me.. the missed races, the lost miles... this is a fresh start! I am looking forward to Boston and my latest sport I found during my injury, cycling!
OK - a note to all of my blog friends...
When I first started blogging, it was because a girl I met during a couple group runs told me she had one and it helped her stay accountable for training. Since I did not have a coach or a plan, I loved the idea. She did not use her real name and only initials for others for safety reasons. This seemed smart as I used to post as soon as I returned from the run and gave my times and distance, I was all alone on the run - I didn't want anyone to figure out my patterns and my husband was not a fan of me putting that info out there. Now I have many running friends and a couple of my closest friends are now blogging! I'm not usually out there alone and my run times are so varied as well as I won't be posting as soon as I walk in the door - so I have changed my plan.
First off.. Dusty is a nickname that goes along with my maiden name. My Uncle and Grandfather used this name. As a few of you from JJ100 know, my name is Emily. My running friends have started calling me E-Dub, Dubs, Dubbie.. etc. I answer to any of it. :)
My blogging friends have been great - you all have inspired me, cheered for my from far away places and your words have helped me in training and races. I haven't been posting much at all this year, yet I still think of you often. Thank you so much for that!
OK - a note to all of my blog friends...
When I first started blogging, it was because a girl I met during a couple group runs told me she had one and it helped her stay accountable for training. Since I did not have a coach or a plan, I loved the idea. She did not use her real name and only initials for others for safety reasons. This seemed smart as I used to post as soon as I returned from the run and gave my times and distance, I was all alone on the run - I didn't want anyone to figure out my patterns and my husband was not a fan of me putting that info out there. Now I have many running friends and a couple of my closest friends are now blogging! I'm not usually out there alone and my run times are so varied as well as I won't be posting as soon as I walk in the door - so I have changed my plan.
First off.. Dusty is a nickname that goes along with my maiden name. My Uncle and Grandfather used this name. As a few of you from JJ100 know, my name is Emily. My running friends have started calling me E-Dub, Dubs, Dubbie.. etc. I answer to any of it. :)
My blogging friends have been great - you all have inspired me, cheered for my from far away places and your words have helped me in training and races. I haven't been posting much at all this year, yet I still think of you often. Thank you so much for that!
Wednesday, September 08, 2010
Starting back
I'm cleaning up my blog and about to start up my training again.
I got an overuse injury from not recovering properly after my marathon. I became very dehydrated during it (which looks like it takes a much stronger toll on you). I want to change up my training, probably my coaching. I'm also doing cross training. I'll update about that when I start my posts.
In the mean time, I'd like to save my old posts, but take them off the internet to have a fresh start. Does anyone know how I can do that?
I'm looking forward to seeing how you all have been!!
I got an overuse injury from not recovering properly after my marathon. I became very dehydrated during it (which looks like it takes a much stronger toll on you). I want to change up my training, probably my coaching. I'm also doing cross training. I'll update about that when I start my posts.
In the mean time, I'd like to save my old posts, but take them off the internet to have a fresh start. Does anyone know how I can do that?
I'm looking forward to seeing how you all have been!!
Saturday, October 10, 2009
I run because I can.
Wednesday I did my hard workout with a friend and her coach & some other runners. It was a lot of fun to be with others. She was doing 800, 400 repeats as a pacing exercise (she has a problem running too fast.. waaah! haha!!). I had 8x800 from my coach. We weren't going to be running any of them together anyway, she is way the heck too fast for me! She is about to break 19 in the 5K and kicks out sub 20 5Ks at the end of triathlons.
I received my "reward" for my fast 5K last weekend. That would be faster times for my workouts. LOL!! 8 x 800 goal pace: 3:15 - 3:20. I was worried about pulling it off, but didn't seem to be an issue:
3:16
3:15
3:13
3:17
3:15
3:13
3:15
3:03
My schedule was thrown off by still not having my truck back from the shop to take my bike to the ride w/my class - no way to do the 800's after 8 miles easy, so I did the 800's on Wednesday and Thursday instead of hill repeats, I just ran the hills at a steady pace while my class attacked them.
Today was another 5K. I had planned on taking this weekend off from racing, but one of our team members who is a world class triathlete was diagnosed with ALS in January. The store put together a race to benefit her and ALS. She raced for New Balance as well, so they made sure we got dri-fit shirts! :) The race was amazing - the number of team members there. We all gave her a hug before the start and she was so humbled by all that was done for her. It was so amazing.
I went in with the same plan as the last 3 races - a hard workout with a bunch of people doing it with me and cheering me on. My coach decided he wanted to pace me. I know it is helpful, but I sometimes find it a bit annoying as well. I decided I'm only doing a workout, so hush up and let him pace me. LOL! Well, the first 1/3 mile - I look and I'm going SUB 6?! What kind of pacer is that.. I thought the job of a pacer is to keep you on pace? When did I drop from 6:50's to 5:50's!??! LMAO!!! I make a comment and slowed the pace. I checked out my watch to ensure I hadn't slowed too much. I was still right behind F who usually goes under 20. This was good. In front of her "S" was the girl I raced to the finish for that strategic race in September. I remembered that it took until mile 2 to catch her, she went out way too fast. I tucked in behind F. The pace felt good, followed F until she got ready to make her move on S. I studied it to learn then watched her pick up the pace and get going before coming up on her and passing. I wasn't ready for that move yet, so I just slowly gained on S. I tapped my coach's arm and signaled that we split up on either side. I had no patience today for her sprinting games. With F passing her with such conviction that she couldn't respond, I needed to move now and shut her down. As soon as the sidewalk curved for me to take the inside we went. After we passed, coach cut back in next to me and shut her down a bit stronger than I probably would have. Mission accomplished, she never attempted anything and I didn't think about her again in the race except when my coach would look back - but now I think he was looking for K (my teammate) to see how she was doing. I was concerned about focusing on F too much, I thought maybe I should look further ahead - but when I did, I'd fall behind. When I looked at her, I stayed close. I tried to stay with her, but I had some trouble. Let me be clear - this is NOT an excuse, I'm very happy with my race - just an evaluation. I had trouble with my asthma and allergies and even woke up from it last night. The temp this morning was 50 and 93% humidity. Even my speedy friend said she had trouble breathing on her 20 miler this AM. I would have trouble breathing on the uphills and wanted to ease back and power through once I got to the top (small hills - more like bumps, but enough to get you). Before I hit mile two, I noticed I was having numbness in my fingers, they were heavy - this is when I'm not getting enough oxygen and my arms, then legs will get heavy and numb next.. I did not want that to happen. This is not an excuse - I can't control the weather - I need to train so I can run through this and I can handle the weather conditions, the strain of hills and my lungs. OK, so around 2, the owner of my store was there cheering, F was still close. We hit a "bumpy" area which was quite the challenge. I keep working. We get to the u-turn which means 3/4 of a mile left. I pick up my feet and make my stride pretty, I remove the grimace from my face, F will see me looking strong regardless of how I feel. I gave her a thumbs up as I saw her and she tried to look peppy but I saw her "turn it on" for me when she realized I was within striking distance. I kept the facade until I had passed S as she was coming to the u-turn, then I just focused on the race. Another great return with all my team members cheering me on! I couldn't cheer back - 1) breathing was hard 2) the cheering police was next to me - coach hates it if I speak while racing. haha!! I tried to do thumbs up to everyone. I lost my distance on F during this part. I think it was a combo of me sliding back and her being strong. This last mile was a 7:03.
I came to the finish and was looking at the clock, then saw our girl with ALS standing just past the mats cheering us on. I decided to ignore the clock and mats and focused on her - I ran through to her, then stopped my watch and gave her a hug. Some were confused saying "you can stop now" and I said I was running to her. It was a spur of the moment idea. I knew the chip would get my time. I went back to cheer for my teammate as well as the rest of the runners on the team and as I did - I told them to run past the finish to her. I think they all did because when my teammate did, she said that others were doing it and she thought it was a pre-planned thing and that it had her almost in tears! :)
My fast friend, who's sister is fighting stage 4 cancer, wished me luck last night and told me to remember why I am running. I run because I can. They can't.. I can. I remembered this during the race. I can't let myself forget it. I thought my racing was over with a broken foot, D's is ending if not over with ALS and my friend's sister was told to stop as the cancer is now in her lungs, around her heart and on her sternum. I run because I can.
Chip time showed 21:22. I am told the course was long. I'm happy regardless. :)
I received my "reward" for my fast 5K last weekend. That would be faster times for my workouts. LOL!! 8 x 800 goal pace: 3:15 - 3:20. I was worried about pulling it off, but didn't seem to be an issue:
3:16
3:15
3:13
3:17
3:15
3:13
3:15
3:03
My schedule was thrown off by still not having my truck back from the shop to take my bike to the ride w/my class - no way to do the 800's after 8 miles easy, so I did the 800's on Wednesday and Thursday instead of hill repeats, I just ran the hills at a steady pace while my class attacked them.
Today was another 5K. I had planned on taking this weekend off from racing, but one of our team members who is a world class triathlete was diagnosed with ALS in January. The store put together a race to benefit her and ALS. She raced for New Balance as well, so they made sure we got dri-fit shirts! :) The race was amazing - the number of team members there. We all gave her a hug before the start and she was so humbled by all that was done for her. It was so amazing.
I went in with the same plan as the last 3 races - a hard workout with a bunch of people doing it with me and cheering me on. My coach decided he wanted to pace me. I know it is helpful, but I sometimes find it a bit annoying as well. I decided I'm only doing a workout, so hush up and let him pace me. LOL! Well, the first 1/3 mile - I look and I'm going SUB 6?! What kind of pacer is that.. I thought the job of a pacer is to keep you on pace? When did I drop from 6:50's to 5:50's!??! LMAO!!! I make a comment and slowed the pace. I checked out my watch to ensure I hadn't slowed too much. I was still right behind F who usually goes under 20. This was good. In front of her "S" was the girl I raced to the finish for that strategic race in September. I remembered that it took until mile 2 to catch her, she went out way too fast. I tucked in behind F. The pace felt good, followed F until she got ready to make her move on S. I studied it to learn then watched her pick up the pace and get going before coming up on her and passing. I wasn't ready for that move yet, so I just slowly gained on S. I tapped my coach's arm and signaled that we split up on either side. I had no patience today for her sprinting games. With F passing her with such conviction that she couldn't respond, I needed to move now and shut her down. As soon as the sidewalk curved for me to take the inside we went. After we passed, coach cut back in next to me and shut her down a bit stronger than I probably would have. Mission accomplished, she never attempted anything and I didn't think about her again in the race except when my coach would look back - but now I think he was looking for K (my teammate) to see how she was doing. I was concerned about focusing on F too much, I thought maybe I should look further ahead - but when I did, I'd fall behind. When I looked at her, I stayed close. I tried to stay with her, but I had some trouble. Let me be clear - this is NOT an excuse, I'm very happy with my race - just an evaluation. I had trouble with my asthma and allergies and even woke up from it last night. The temp this morning was 50 and 93% humidity. Even my speedy friend said she had trouble breathing on her 20 miler this AM. I would have trouble breathing on the uphills and wanted to ease back and power through once I got to the top (small hills - more like bumps, but enough to get you). Before I hit mile two, I noticed I was having numbness in my fingers, they were heavy - this is when I'm not getting enough oxygen and my arms, then legs will get heavy and numb next.. I did not want that to happen. This is not an excuse - I can't control the weather - I need to train so I can run through this and I can handle the weather conditions, the strain of hills and my lungs. OK, so around 2, the owner of my store was there cheering, F was still close. We hit a "bumpy" area which was quite the challenge. I keep working. We get to the u-turn which means 3/4 of a mile left. I pick up my feet and make my stride pretty, I remove the grimace from my face, F will see me looking strong regardless of how I feel. I gave her a thumbs up as I saw her and she tried to look peppy but I saw her "turn it on" for me when she realized I was within striking distance. I kept the facade until I had passed S as she was coming to the u-turn, then I just focused on the race. Another great return with all my team members cheering me on! I couldn't cheer back - 1) breathing was hard 2) the cheering police was next to me - coach hates it if I speak while racing. haha!! I tried to do thumbs up to everyone. I lost my distance on F during this part. I think it was a combo of me sliding back and her being strong. This last mile was a 7:03.
I came to the finish and was looking at the clock, then saw our girl with ALS standing just past the mats cheering us on. I decided to ignore the clock and mats and focused on her - I ran through to her, then stopped my watch and gave her a hug. Some were confused saying "you can stop now" and I said I was running to her. It was a spur of the moment idea. I knew the chip would get my time. I went back to cheer for my teammate as well as the rest of the runners on the team and as I did - I told them to run past the finish to her. I think they all did because when my teammate did, she said that others were doing it and she thought it was a pre-planned thing and that it had her almost in tears! :)
My fast friend, who's sister is fighting stage 4 cancer, wished me luck last night and told me to remember why I am running. I run because I can. They can't.. I can. I remembered this during the race. I can't let myself forget it. I thought my racing was over with a broken foot, D's is ending if not over with ALS and my friend's sister was told to stop as the cancer is now in her lungs, around her heart and on her sternum. I run because I can.
Chip time showed 21:22. I am told the course was long. I'm happy regardless. :)
Monday, October 05, 2009
Whoops - catching up - 2 race reports!
Looks like I got behind again. I've been doing great with my workouts. I have been fighting dehydration tho - which has me lethargic (more than usual) so I'm slipping on some things - such as updating my blog. Naps are my friend. On the positive side, my husband has lunch with me more. With all the liquids, I'm not hungry. He thinks not getting enough solid calories (he doesn't care that I'll drink ensure or instant breakfast or high calorie drinks) so more meals with him! :) hee hee! Went to Kobe for lunch today. Fried rice, ocean scallops - YUM!!!
Let me try to catch up here..
Hard workouts: 6x1000, hill repeats, 3 x 2 miles, 3 mile tempo w/a 5 minute rest then 1 mile at race pace.
Long runs: up to 15 miles
I've been feeling pretty good other than the dehydration thing - that really messed me up for a couple workouts, but I still pulled off the times. I should buy stock in pedialyte. Cherry & Fruit Punch (not tropical fruit) flavors are best. Apple is good, but salty taste.
9/19 - Race
The course was long, I knew that going in - long, over a bridge, pain in the butt.. but free entry, free beer and most importantly - awards are beer mugs and I needed a spare for when last year's is dirty. Well, I worked so freaking hard on that humid, hot, miserable race - but I actually did pretty well. Only goal was to win a beer mug. I got 2nd in my age group (there is overall prize money so this brings out serious competition from Kenyans to runners that were in the Olympic trials - first female 17:51, first male 15:45 - race was 3.25 miles long). So I get the awards and would you believe - they got cheap and gave out medals!!! Medals are normally cool - but not when you busted your butt in the heat for a beer mug. haha!
10/3 - Race
Last year I didn't get to run this as I was pacing Bob in the JJ100. This year the race is earlier. The year before I won overall. Again - no real expectations. I thought I had a shot at winning, but who knows. The course is good - it looks flat because the area is not developed, but it is full of inclines yet the finish is a nice decline! My goal was to go under 22. I'd like to go under 7's as well, but as long as I was under 22. Four of my runners were in the race. Three were guys, two had a good shot at beating me, one I didn't think would. From the start only one was near me and I thought we would run together, I'd keep him running smart and he would beat me. Well, he wanted water at the stop around 2.5 miles in and fell off pace. We did a u-turn and he didn't catch up. I left a space for him and goated him to catch up, but he didn't respond and with my friends cheering me on and yelling that I was in first, I snapped into race mode and although I hadn't slowed for him, I now began a chase of the guy in front of me. I got close and as I was making my move, my friend in the wheelchair flew by. I cheered him on as he leaned over and said - "nice day" as he was cruising down hill - haha! The other guy then saw me and worked on holding me off (we spoke after the race and he said I helped him run faster.. heck, I just wanted to beat him!). I caught him for a few strides, but he pulled away. I worked to gradually catch him again, but he turned it on as well and had a lot more in the tank than I did. I remembered my strategy of run the first mile fast, pick it up on the 2nd (I had) and go even faster on the last mile. I turned it on and cruised down hill, passing strollers and walkers from the 1 mile. I got close to the finish and decided the clock must be wrong, but enjoyed my finish of winning the race - except the dang announcer said I was second. haha! It turns out I did win and the clock was correct - 20:45!!! I just wanted to go under 22, instead I went under 21 and ran my fastest 5K since I started back!!! The course was not certified, so I'm not changing my 5K PR, but I now know what is possible and where I'm at!! Woo hoo!! I was no where near this fast this time last year! I won 3 more months at my gym, a plaque, a rose bush and a crepe myrtle tree. I got home and my husband laughed - he said - you win a race and they give you foliage?!!? HAHA! I laughed so hard. I gave away the crepe myrtle, it was a Charlie Brown size tree. The Rose bush comes up past my waist, so we are planting that! :)
Also - my friends came to cheer!! What a race to see as well! One of my friends is very sick and for her to come just meant the world. I have some very special friends. :)
Let me try to catch up here..
Hard workouts: 6x1000, hill repeats, 3 x 2 miles, 3 mile tempo w/a 5 minute rest then 1 mile at race pace.
Long runs: up to 15 miles
I've been feeling pretty good other than the dehydration thing - that really messed me up for a couple workouts, but I still pulled off the times. I should buy stock in pedialyte. Cherry & Fruit Punch (not tropical fruit) flavors are best. Apple is good, but salty taste.
9/19 - Race
The course was long, I knew that going in - long, over a bridge, pain in the butt.. but free entry, free beer and most importantly - awards are beer mugs and I needed a spare for when last year's is dirty. Well, I worked so freaking hard on that humid, hot, miserable race - but I actually did pretty well. Only goal was to win a beer mug. I got 2nd in my age group (there is overall prize money so this brings out serious competition from Kenyans to runners that were in the Olympic trials - first female 17:51, first male 15:45 - race was 3.25 miles long). So I get the awards and would you believe - they got cheap and gave out medals!!! Medals are normally cool - but not when you busted your butt in the heat for a beer mug. haha!
10/3 - Race
Last year I didn't get to run this as I was pacing Bob in the JJ100. This year the race is earlier. The year before I won overall. Again - no real expectations. I thought I had a shot at winning, but who knows. The course is good - it looks flat because the area is not developed, but it is full of inclines yet the finish is a nice decline! My goal was to go under 22. I'd like to go under 7's as well, but as long as I was under 22. Four of my runners were in the race. Three were guys, two had a good shot at beating me, one I didn't think would. From the start only one was near me and I thought we would run together, I'd keep him running smart and he would beat me. Well, he wanted water at the stop around 2.5 miles in and fell off pace. We did a u-turn and he didn't catch up. I left a space for him and goated him to catch up, but he didn't respond and with my friends cheering me on and yelling that I was in first, I snapped into race mode and although I hadn't slowed for him, I now began a chase of the guy in front of me. I got close and as I was making my move, my friend in the wheelchair flew by. I cheered him on as he leaned over and said - "nice day" as he was cruising down hill - haha! The other guy then saw me and worked on holding me off (we spoke after the race and he said I helped him run faster.. heck, I just wanted to beat him!). I caught him for a few strides, but he pulled away. I worked to gradually catch him again, but he turned it on as well and had a lot more in the tank than I did. I remembered my strategy of run the first mile fast, pick it up on the 2nd (I had) and go even faster on the last mile. I turned it on and cruised down hill, passing strollers and walkers from the 1 mile. I got close to the finish and decided the clock must be wrong, but enjoyed my finish of winning the race - except the dang announcer said I was second. haha! It turns out I did win and the clock was correct - 20:45!!! I just wanted to go under 22, instead I went under 21 and ran my fastest 5K since I started back!!! The course was not certified, so I'm not changing my 5K PR, but I now know what is possible and where I'm at!! Woo hoo!! I was no where near this fast this time last year! I won 3 more months at my gym, a plaque, a rose bush and a crepe myrtle tree. I got home and my husband laughed - he said - you win a race and they give you foliage?!!? HAHA! I laughed so hard. I gave away the crepe myrtle, it was a Charlie Brown size tree. The Rose bush comes up past my waist, so we are planting that! :)
Also - my friends came to cheer!! What a race to see as well! One of my friends is very sick and for her to come just meant the world. I have some very special friends. :)
Sunday, September 13, 2009
Sometimes it is strategy, not speed, that wins the race!
I woke up this morning ready to race and defend my title! This is my 4th time to run this race. The first time I won my age group. The second, I was second overall female (I stupidly encouraged a friend who was faster to enter - LOL). The third time I won overall female. Now, to hold the title (and another membership to the most amazing gym ever).
It has been raining for 3 days, but I'd rather have rain over humidity - I can breathe so much better. The temp had cooled, it was 70. I love the rain but hate when my socks get wet pre-race. Once the gun goes off, if the puddle is along the shortest route, then my foot goes right in it! I haven't done any speed work other than mile and 2 mile repeats and some 3 & 6 mile tempos.. so not 5K ready, but this is a smaller race.
My Kenyan friend wrote this on my FB wall this morning: Congrats on your run today! you tore it like a lioness-:)
I started in a mess of turns and sprinters and went out too fast, but was on pace by a quarter mile in. Then we went downhill and I let my legs fall and hit 6:47. Shortly after a mile, the 5 & 10K split. I assessed where everyone was.. some girls had gone out way too fast (especially if you look at finishing times) for the conditions. One girl was in front of me.. Game On. I spent the next mile closing. I was very focused.. some truck got on the course and was driving up and going to mess up my tangent.. I didn't move like the others or even look at him.. eyes focused on her back and put my arm up with my hand out like a traffic cop LOL Kinda ballsy!! haha!!! Passed some guys that asked for a piggy back ride - still staring at her - I point at her & said, "I'm going for her, otherwise sure!" LOL We make a left and at the last moment, she turned and saw me - damn! I keep closing and next left, she didn't look and I was MUCH closer. We come to make a right on the 2 mile mark, I take the inside of the curve and pass!! A few strides later she surges to pass, she kept the surge as we start to go uphill. I'm not crazy, I just tuck in behind. I started gaining again and tried for pass 2, after I pass she surged again. OK, I see how it is.. we are running into the wind uphill, I'll tuck in.. wasn't actually drafting where I was, but I did conserve. I decided to sucumb to peer pressure and wore my iPod since my coach and almost everyone else was. I was breathing hard and even coughing. My steps were fast. I finally click the iPod to the next song and got my new little "power song" - All These Thing That I've Done by the Killers - it is on the Joan Benoit video and totally gets me going on workouts when I'm tired. It was the next song - YES! I immediately calmed my breathing, took more relaxed strides instead of a shuffle, I was taking nice solid strides with pep and power. I'm sure if there was a shot from the side, you would see totally different form from us now. We take a right turn for the last straight stretch before a stupid curvy finish. I love curves mid race to shake people, but this prevents a kick. I wasn't ready to pass her, but I was up on her and it would be more inconvenient not to. I pass and she of course responds with a surge. My coach and other friends are screaming for me to go with. I don't.. I realize exactly how far we will be sprinting and I know my asthma is giving me a bit of trouble. I'm right on her, but behind. We make a left, I close in, we go a short distance and will have to turn left into a parking lot with an immediate left in the lot and a right on the second parking row and up about the distance of 20 car slots. As we turn left I once again take the inside of the turn and pass and get further ahead on the next immediate left. I surge out and run the tangent to the right which shuts her down and power through the right turn. I have my iPod on, but I can hear her steps and I don't hear them now.. I powered through to the finish - not as hard as I thought I would have to, but a solid kick. I'm beat and actually skip the chip return to walk to my inhaler. The chip guy came to get it from me (nice guy - saved me a walk). I won by 5 seconds!!! She must have given up.
My coach posted this:
She made the move of the day to pass 2nd place on the inside and make her run farther. After that move she was toast and Dusty went by in a blaze of glory!! You would have run well under 22:00 on a better weather day. You rock!
That race was all on strategy and it was a BLAST!!
My friend K got 3rd female!!! I don't think she has placed in overall before (other than masters). My coach won overall men in the 5K and my Kenyan friend won overall in the 10K.
It has been raining for 3 days, but I'd rather have rain over humidity - I can breathe so much better. The temp had cooled, it was 70. I love the rain but hate when my socks get wet pre-race. Once the gun goes off, if the puddle is along the shortest route, then my foot goes right in it! I haven't done any speed work other than mile and 2 mile repeats and some 3 & 6 mile tempos.. so not 5K ready, but this is a smaller race.
My Kenyan friend wrote this on my FB wall this morning: Congrats on your run today! you tore it like a lioness-:)
I started in a mess of turns and sprinters and went out too fast, but was on pace by a quarter mile in. Then we went downhill and I let my legs fall and hit 6:47. Shortly after a mile, the 5 & 10K split. I assessed where everyone was.. some girls had gone out way too fast (especially if you look at finishing times) for the conditions. One girl was in front of me.. Game On. I spent the next mile closing. I was very focused.. some truck got on the course and was driving up and going to mess up my tangent.. I didn't move like the others or even look at him.. eyes focused on her back and put my arm up with my hand out like a traffic cop LOL Kinda ballsy!! haha!!! Passed some guys that asked for a piggy back ride - still staring at her - I point at her & said, "I'm going for her, otherwise sure!" LOL We make a left and at the last moment, she turned and saw me - damn! I keep closing and next left, she didn't look and I was MUCH closer. We come to make a right on the 2 mile mark, I take the inside of the curve and pass!! A few strides later she surges to pass, she kept the surge as we start to go uphill. I'm not crazy, I just tuck in behind. I started gaining again and tried for pass 2, after I pass she surged again. OK, I see how it is.. we are running into the wind uphill, I'll tuck in.. wasn't actually drafting where I was, but I did conserve. I decided to sucumb to peer pressure and wore my iPod since my coach and almost everyone else was. I was breathing hard and even coughing. My steps were fast. I finally click the iPod to the next song and got my new little "power song" - All These Thing That I've Done by the Killers - it is on the Joan Benoit video and totally gets me going on workouts when I'm tired. It was the next song - YES! I immediately calmed my breathing, took more relaxed strides instead of a shuffle, I was taking nice solid strides with pep and power. I'm sure if there was a shot from the side, you would see totally different form from us now. We take a right turn for the last straight stretch before a stupid curvy finish. I love curves mid race to shake people, but this prevents a kick. I wasn't ready to pass her, but I was up on her and it would be more inconvenient not to. I pass and she of course responds with a surge. My coach and other friends are screaming for me to go with. I don't.. I realize exactly how far we will be sprinting and I know my asthma is giving me a bit of trouble. I'm right on her, but behind. We make a left, I close in, we go a short distance and will have to turn left into a parking lot with an immediate left in the lot and a right on the second parking row and up about the distance of 20 car slots. As we turn left I once again take the inside of the turn and pass and get further ahead on the next immediate left. I surge out and run the tangent to the right which shuts her down and power through the right turn. I have my iPod on, but I can hear her steps and I don't hear them now.. I powered through to the finish - not as hard as I thought I would have to, but a solid kick. I'm beat and actually skip the chip return to walk to my inhaler. The chip guy came to get it from me (nice guy - saved me a walk). I won by 5 seconds!!! She must have given up.
My coach posted this:
She made the move of the day to pass 2nd place on the inside and make her run farther. After that move she was toast and Dusty went by in a blaze of glory!! You would have run well under 22:00 on a better weather day. You rock!
That race was all on strategy and it was a BLAST!!
My friend K got 3rd female!!! I don't think she has placed in overall before (other than masters). My coach won overall men in the 5K and my Kenyan friend won overall in the 10K.
Thursday, August 27, 2009
Eddie
Tuesday, November 18, 2008
Bad Ass Bob
Keep an eye out for his post to read up on it! J-Mom cracked me up with her comment about how when Bob asked her to pace a lap (15.35 miles) she said "sure" then freaked. Bob called me to let me know I wouldn't be going 40, that I'd do one loop, then J-Mom then me. I did a happy dance and tried not to sound too relieved on the phone (confessed later during the race). Well, The rules were - you can pace after 4 laps (60 miles) or when it gets dark. I later heard - if it gets dark while they are out there, you can meet them. Then it became - if it is going to get dark on them, you can start out on that lap. Holy crap, I'm still in flip-flops. I rushed over in an unprepared panic to pace (so much for a well-organized good impression). I met him about 200 meters into his 4th lap. About 400 meters in, I realize I am now running 40 miles instead of 25. EEEK!!!! I told Bob that either I would do lap 4, 6 & 7(short lap) or 4, 5 & 7 - he had 4 hours to think about it. Part way through, he decided to have me do 4, 5 & 7.
The course was MUCH easier than in October because I was prepared - thank goodness I did that. I wore Montrail Enduro-Soles thanks to Bob's tip. I had gaiters from Joe Trail Man - the nicest company ever. I also wore a camelbak so my arms didn't get tired. I didn't have any issues eating - they served cold pizza at the aid stations. I ate that and handfuls of peanut M&M's! YUM! I am so glad I was able to do that & research so many things to be prepared. The dark helped the course, not seeing the daunting path was easier - you just focus on the steps. I was having some issues with my MCL after 30 miles, but it turned out to be from climbing over rocks in the dark. I iced & stretched while J-Mom was on her lap with Bob and it has been fine since.
My only real issue is my left lower back. I held the light in my right hand so I hunched over and turned a bit to watch my step. Better to have a sore back than a broken foot. NO blisters, NO black toes nails! Bob took care of blisters for EVERYONE!
I'll leave most of the stories for Bob. I did jabber and yell and sing or whatever for a bit when a guy said there was a coyote up ahead, it worked & we never saw it. Ewen & Mike, we did talk about you for a moment. Bob said, "great, the coyote will come after me" and that I could sprint away, but I realized that I was leading with the flashlight & Bob was following, that thing was going to eat ME! I became a pro at peeing behind bushes and not being seen, poked by cacti or getting bit by a rattlesnake. HA! It was a GREAT time and I met SO MANY bloggers!!! SO MUCH FUN! I met a guy "G" prior to the race - did the Oct lap with him. Turned out blogers I know and Bob knows knew him! SMALL WORLD!
In case Bob forgets to brag. He passed NINE people on his last lap (about 9 miles). We were saying 8, but I forgot about that guy in the red shorts - the last one he passed. So freaking impressive. Bob's new nicknames: Kick Ass Bob (would whisper that he was kicking ass to him each time he passed someone which was pretty often on my laps), Bad Ass Bob - last lap with the blisters now bleeding and finally at the end J-Mom came up with the earned name - Buckle Bob!
I had 2 days off. 8 miles easy today, 4 mile tempo Thurs, 8 miles easy on Friday. I am supposed to race a 5K on Saturday. Race.. haha, might be more of a muddle.
Thursday, November 13, 2008
16x400 & getting ready for Bob's JJ100
This workout started off on my calendar as something I was dreading a little bit. I had done a dozen quarters many times, but not 16. Then, with the realization that I was going to beat my legs to a pulp with Bob on Saturday & Sunday, this became a bit of a, let's see what I can do and where I'm at before I have a 1-2 week blip to recover (something I'm totally okay with and weighed before I ever signed up to help Bob). The workout was a BLAST! We ran in the evening and there were kids on that new track we found. I love others being there if they know track etiquette. These kids were learning it, so I would say thanks as they moved while doing some sort of drills on the track. I cheered them on during my rest. It was fun.
16x400 with 100m slow jog
Goal: 1:35 - 1:40
1:32 (first 200 fast)
1:40
1:37
1:34
1:39
1:37
1:39
1:39
1:41 - DANG, relaxed a bit too much
1:39
1:39
1:40 - this is where they started getting harder & it got windy
1:39 - didn't take the jog, had my coach quickly stretch my hamstring
1:37 - ahh, hammy better
1:37
1:33 - whoops, was aiming for 1:35
I wanted to kick the last 400, but coach said no. I wanted to practice my kick while I was really tired. When he said no, I asked if I could do the whole thing fast but controlled, he said no. I honestly just tried for 1:35.
Packing for Bob's JJ100.
Fuel that works for me! (I have a bunch of all of this packed)
Sports beans - any w/out caffeine, not a fan of blue
CarBoom - vanilla (THANK YOU BLOGGER BUDDIES!)
Clif Shot Blocks - black cherry (learned different flavors can impact if you can eat it)
Singers
Ensure - just in case I can't eat.
Ginger tabs to ensure nothing messes with me & for plane take offs/landings
Other items:
55oz Camelbak
Gaiters - 2 pairs
Insoles - hard plastic to protect my feet from mean rocks
2 ball cap lights (just in case one burns out, not messing w/batteries)
3 flashlights - will go with smallest that works, will choose as it gets dark there. A friend who has run it before said to have 2 lights to help with determining depth
Garmin Charger - never occurred to me that an ultra takes longer than a Garmin lasts ROTFLMAO
3 jackets of different thickness as the temp will drop at night
running tights - I was raised in AZ - I thinned my Massachusetts blood.
My Dad's trusty, nice, new suburban to nap in while Lisa takes Bob for a lap.
chairs, sleeping bag, ice box, etc from my Dads stash.
Can you tell I was a Girl Scout?? I thought about pepper spray for coyotes and javelina, then decided I just don't want to think about those animals kicking my butt.
GO BOB GO!!!
16x400 with 100m slow jog
Goal: 1:35 - 1:40
1:32 (first 200 fast)
1:40
1:37
1:34
1:39
1:37
1:39
1:39
1:41 - DANG, relaxed a bit too much
1:39
1:39
1:40 - this is where they started getting harder & it got windy
1:39 - didn't take the jog, had my coach quickly stretch my hamstring
1:37 - ahh, hammy better
1:37
1:33 - whoops, was aiming for 1:35
I wanted to kick the last 400, but coach said no. I wanted to practice my kick while I was really tired. When he said no, I asked if I could do the whole thing fast but controlled, he said no. I honestly just tried for 1:35.
Packing for Bob's JJ100.
Fuel that works for me! (I have a bunch of all of this packed)
Sports beans - any w/out caffeine, not a fan of blue
CarBoom - vanilla (THANK YOU BLOGGER BUDDIES!)
Clif Shot Blocks - black cherry (learned different flavors can impact if you can eat it)
Singers
Ensure - just in case I can't eat.
Ginger tabs to ensure nothing messes with me & for plane take offs/landings
Other items:
55oz Camelbak
Gaiters - 2 pairs
Insoles - hard plastic to protect my feet from mean rocks
2 ball cap lights (just in case one burns out, not messing w/batteries)
3 flashlights - will go with smallest that works, will choose as it gets dark there. A friend who has run it before said to have 2 lights to help with determining depth
Garmin Charger - never occurred to me that an ultra takes longer than a Garmin lasts ROTFLMAO
3 jackets of different thickness as the temp will drop at night
running tights - I was raised in AZ - I thinned my Massachusetts blood.
My Dad's trusty, nice, new suburban to nap in while Lisa takes Bob for a lap.
chairs, sleeping bag, ice box, etc from my Dads stash.
Can you tell I was a Girl Scout?? I thought about pepper spray for coyotes and javelina, then decided I just don't want to think about those animals kicking my butt.
GO BOB GO!!!
Thursday, November 06, 2008
Gearing Up
Wednesday I scored a free Brooks windbreaker during a give-away at the store!
Thursday I wore it. I planned to wear it for the warm up only, but it was windy and cool (50's). This was just thin enough that I didn't get hot, yet it blocked the wind. I met my coach at the 1/2 mile track and we ran to a new school track I found. I think it is a jr. high. They just built it and when I got lost driving through neighborhood the other day, I passed by the side of the school (side road) and saw not only a nice field with a track around it... but NO FENCES! I'm so tired of paying taxes and not getting to use tracks. It only has 4 lanes and the straight-aways are longer than usual with sharper corners to accommodate the space available. It was GREAT! We had the track to ourselves and no one said anything.
4 x 800 then 400 with 200 then 400 rest respectively.
Goal Times: 3:25 - 3:30 for the 800's and 1:30 - 1:35 for the 400's
1st set
3:15 (this was perfect, I was 10 sec fast at 200, so nailed the pace for next 600)
1:29
2nd set
3:26
1:30
3rd set
3:24
1:29
4th set
3:24
1:27
I zoned out a lot on the workout, so I'm pleasantly surprised I hit my times. Might be due to a couple missed meals recently from being tired and sleeping through a meal (way weird for me) or I missed a bit after that Gu. I wore my iPod for the first two and the 800 of the 3rd. Didn't want to get reliant upon music, I won't be doing shorter races with it (who knows with the half).
Tomorrow is a day off and I am going to do a 5K on Saturday. I'm not sure how speedy I'll be. I've been placing very well lately, but my times are not so hot. I'm not complaining - they were good enough for those days.. but just not what my personal goals were. I'm taking the pressure off - I'll try to break 20 next season. If I do it now, I'll do the happy dance (hell, I'll do it regardless of when!), but just going to have fun. Oh, and a few of my races were long - so they would have been faster, but that doesn't really matter, just reminds me that I'm not running *that* much slower than my goals were.
My coach & I were on different pages about my goals. I'm not sure where he was, but he started talking about the half.. that I got roped into as a training run since everyone that was going to do the relay w/me was bailing to do the half. Anyway, I now know that I'm going to more clearly define them & on paper (my training calendar) next season. This season - the 10Ks are pretty much gone and he isn't a fan of me focusing on 5Ks this season because I'm doing that in the Spring and he doesn't want me to wear out. Fair enough. So I'm more running race to race & having fun w/it since the season ends around the holidays. Anyway, 5Ks really are not the focus. Also, pacing Bob will probably do a number on my legs (I thought this out well before I ever signed up - I think the benefits for the mileage will pay off, along with the sheer fun & how often do you get to do something like this - yes Bob, I know - often if I'd just get that Ultra bug - fat chance). I'm going to kind of focus on each race as it comes. As I said, my times have been off but my places have kicked butt - so no complaints. I don't want to keep beating a dead horse with times that bring me down - so I'm having fun with all of it and will get serious about aiming for times next season. And I am not RACING the crazy half. That is a TRAINING Run. Even if I wanted to start racing halves, I would want to do a "baseline" race first where I don't race others - but go for a pace and build confidence (as I did on my 10K). I've got some goals in the Spring (qualify for that best in the metroplex/invite only 8K) and some other things. So I'm just having fun this season... isn't that what post-college amature running is all about? I'm excited because I'm trying new things without pressure (well, must be able to keep up w/Bob for all those miles if I'm pacing him... Bob, don't laugh because you think I'm fast - I do SHORT, this will be a challenge, albeit a fun challenge!). Anyway, don't think I'm hiding from goals because my times are off (not an excuse), but I guess I didn't clearly define them to my coach and I don't think he did to me.. so lesson learned, but the timing is perfect because I am having a blast goofing off with crazy things like pacing. Heck, maybe I should do the mud run instead of the 5K this weekend. haha!
Thursday I wore it. I planned to wear it for the warm up only, but it was windy and cool (50's). This was just thin enough that I didn't get hot, yet it blocked the wind. I met my coach at the 1/2 mile track and we ran to a new school track I found. I think it is a jr. high. They just built it and when I got lost driving through neighborhood the other day, I passed by the side of the school (side road) and saw not only a nice field with a track around it... but NO FENCES! I'm so tired of paying taxes and not getting to use tracks. It only has 4 lanes and the straight-aways are longer than usual with sharper corners to accommodate the space available. It was GREAT! We had the track to ourselves and no one said anything.
4 x 800 then 400 with 200 then 400 rest respectively.
Goal Times: 3:25 - 3:30 for the 800's and 1:30 - 1:35 for the 400's
1st set
3:15 (this was perfect, I was 10 sec fast at 200, so nailed the pace for next 600)
1:29
2nd set
3:26
1:30
3rd set
3:24
1:29
4th set
3:24
1:27
I zoned out a lot on the workout, so I'm pleasantly surprised I hit my times. Might be due to a couple missed meals recently from being tired and sleeping through a meal (way weird for me) or I missed a bit after that Gu. I wore my iPod for the first two and the 800 of the 3rd. Didn't want to get reliant upon music, I won't be doing shorter races with it (who knows with the half).
Tomorrow is a day off and I am going to do a 5K on Saturday. I'm not sure how speedy I'll be. I've been placing very well lately, but my times are not so hot. I'm not complaining - they were good enough for those days.. but just not what my personal goals were. I'm taking the pressure off - I'll try to break 20 next season. If I do it now, I'll do the happy dance (hell, I'll do it regardless of when!), but just going to have fun. Oh, and a few of my races were long - so they would have been faster, but that doesn't really matter, just reminds me that I'm not running *that* much slower than my goals were.
My coach & I were on different pages about my goals. I'm not sure where he was, but he started talking about the half.. that I got roped into as a training run since everyone that was going to do the relay w/me was bailing to do the half. Anyway, I now know that I'm going to more clearly define them & on paper (my training calendar) next season. This season - the 10Ks are pretty much gone and he isn't a fan of me focusing on 5Ks this season because I'm doing that in the Spring and he doesn't want me to wear out. Fair enough. So I'm more running race to race & having fun w/it since the season ends around the holidays. Anyway, 5Ks really are not the focus. Also, pacing Bob will probably do a number on my legs (I thought this out well before I ever signed up - I think the benefits for the mileage will pay off, along with the sheer fun & how often do you get to do something like this - yes Bob, I know - often if I'd just get that Ultra bug - fat chance). I'm going to kind of focus on each race as it comes. As I said, my times have been off but my places have kicked butt - so no complaints. I don't want to keep beating a dead horse with times that bring me down - so I'm having fun with all of it and will get serious about aiming for times next season. And I am not RACING the crazy half. That is a TRAINING Run. Even if I wanted to start racing halves, I would want to do a "baseline" race first where I don't race others - but go for a pace and build confidence (as I did on my 10K). I've got some goals in the Spring (qualify for that best in the metroplex/invite only 8K) and some other things. So I'm just having fun this season... isn't that what post-college amature running is all about? I'm excited because I'm trying new things without pressure (well, must be able to keep up w/Bob for all those miles if I'm pacing him... Bob, don't laugh because you think I'm fast - I do SHORT, this will be a challenge, albeit a fun challenge!). Anyway, don't think I'm hiding from goals because my times are off (not an excuse), but I guess I didn't clearly define them to my coach and I don't think he did to me.. so lesson learned, but the timing is perfect because I am having a blast goofing off with crazy things like pacing. Heck, maybe I should do the mud run instead of the 5K this weekend. haha!
Monday, October 20, 2008
Did I get away with something?? Race Report
Saturday's race was at 8:35 in the morning. I'm not sure of any significance of the time, but 7:35 would have been MUCH better. I got there and started warming up, a bit too early - but I don't think that was a problem (probably only if it had been cold). I enjoyed checking out where I used to run as well as all the changes over the past 14 years since I moved away. I had an upset stomach from the start, probably from traveling and eating a bunch of crap. I took a couple Imodiums during the hours before the race. I felt great warming up, but as the race time neared, I felt off.. I was getting too hot. My parents, sister & nephew arrived to cheer me on just before the start and I knelt in the shade trying to not get overheated. Did a couple strides in the grass, then got in the lineup. The gun went off.. was there a gun? It was funny - they had music - fight song, then the da da da da da da CHARGE! and we took off. haha!
The start was easy, not a lot of pushing - saw my sister jumping up and down screaming for me & Mom taking pictures, cracked me up since I'm not used to all this attention. We got onto the gravel and there were a couple adult girls in front of me and a couple young, probably high school age girls. I only worried about my pace, but thought it would be a good idea to count who was in front. About a half mile in, we settled into pace and I caught the two younger girls, then the next adult came to me pretty quick. That left one woman who had a running form similar to a really fast girl out here (not a pretty form, but sure gets it done). We continued along and it seemed like a pretty thin group of people in the race.. I was later surprised to find out there were a little over 500 people at the start - 300+ of them racing (others entered with their dog). About a mile in, I am on closing in on the first female. I pass her pretty strong, then have an uphill that I found easy from my recent hill repeats (besides running up a 16% grade for .2 miles at the dock at Lake Powell, this is nothing!). I easily take over first without any competition. I hit the first mile marker at 6:47.. then hear my Garmin beep about 10 seconds later.. eeek. I try not to think about it and keep on working. I am still passing guys (which I find amusing since some of them were acting pretty cocky prior to the race and now falling off the pace). I keep working it and trying to focus on a rhythm and not the heat. I like that the guys are slowing some, as it gives me people to pick off and push the pace. I'm pushing.. but not really accomplishing much - seems like a tempo, not a race pace... I look at my watch and notice I'm in the 7's. My Garmin beeped for 2 miles and I didn't look to see how slow (7:12). I skip the water stop and just focus on tangents. Somewhere around here, I start thinking about how there is no shame in 2nd female. Remember.. I'm leading while thinking this.. very bad. I think how I'll get more team points if I win.. but I can just do a packet pick-up to get more - WHAT IS WRONG WITH ME?!?! I'm dragging - not my drippy hot (that is humidity) but just beat up, what is odd is that I'm still the one passing others. Finally the girl I passed catches up to me (with my attitude, she should). I told her good job (which often say because I mean it, as well as saying something sounds like I have more in me to them - strategy. Also hearing me say "good job" aloud makes me hear it aloud and think I'm doing a good job). I keep going and we go under an overpass (ahh, shade), we turn a corner and I'm still trying to hang on, we turn another corner and there is a huge puddle of water. I can also see a kayak team lifting their boat over their head and doing some sort of arm workout with their coach all over them... this gets me going. She stutter steps over the water and others are running around it. I have nice flats - but this is a race, screw it - I'm more looking for the least slippery spot and just splash right in. The water drenches my left foot & leg and splashes all over my right leg and ironically cools me off. I pass her as I do this and then realize I have to have my act together. I am tired of the bs... I start going. I really picked it up and started racing again. Thinking she is trying to catch me again. I start passing other guys faster now. I get tired on the bridge and look at my Garmin. 2.78 miles. OK - I've got just over a quarter mile left. I can always pull off a fast quarter after any workout if my coach challenges me. Off I go - holding the pace and trying to decrease it some. I don't know how slow that 3rd mile was because it shows it at 7:13.. but I turned it on during that and SERIOUSLY dropped the pace.. so how slow was I going before to average a 7:13 eeek!!! I come off the bridge, I think I have to make a loop around the park, but we don't - I notice the strait shot in. A tight turn prevented me from a true kick. My family was there cheering and screaming. It was fun. My last .1 was at 6:09 pace... The Garmin shows I was at that pace for a while. Not sure what the heck happened out there, but I was quite a ways in front of 2nd (out of the shoot and talking to my Dad) when she crossed.
I ran a 21:53. Honestly.. should that be an overall female time?? After the race, I went to run one of the JJ100 loops and a guy there who runs 5Ks in the 16's said I should be able to take off about 2 minutes because of the heat - he had been paying attention to the temp at that time. I asked if he was serious or just trying to make me feel better. He said he was serious - 2 minutes. That would be a 19:53.. a PR. That would make sense to win a smaller race with that time. Still seems like I got away with something to win a 5K in 21:53. They also double dipped - they gave me the overall female and the age group winner. I hate when they do that. I tried not to take it, but they told me that was how they did it. If you win overall, you shouldn't be counted in age group awards... you already won something.. that allows another person to get a medal.
*****
JJ100 course.
HOLY COW.. that is NOT typical desert flat. That sucker has hills, sand, gravel, rocks. Bob, I've got lots of pictures for you. My legs were pretty tired from the race. I ran a 15.35 mile loop with a guy in AZ who has run the race 3 times and paced someone on it. He was so nice and waited for me to run his second lap with him. When we finished, another guy showed up & said it was 97 degrees (that is the guy that said I could take off 2 minutes). I am so glad I did this, but my legs were a bit tired. I hope I didn't sound like I was complaing to him - I would note, "wow, I feel my hamstrings working" - I was trying to listen to my body and see what I felt on 1 lap since I knew it would be much more exaggerated when you are doing lap 4 or 5. He pointed out all the places where other trails meet up and how to know which one to be on. We took pictures of the different types of ground. I learned a lot - for example, I need to buy a 40 oz camelback... lugging a 32 oz bottle of Gatorade is not so nice on the shoulders. My legs were tired after - I mostly felt it in the fronts of my legs just above my foot and the bottom of my feet. You ultra runners are crazy tough!!! Running an ultra on the street is one thing, but on these trails... you guys are animals!! He gave me a shot block. With the two imodiums in me (why I mentioned earlier) I thought I'd give it a try again. Black Cherry tastes MUCH better than lemon lime (and I like Lemon Lime for other things like Gatorade, sports beans, etc). I only had one, it still made me VERY burpy, but no restroom issues. That might be the trick Imodium + shot block. HAHA! I had taken a couple sports beans earlier - my fav! Oh - and I have the funniest pictures of my face. I'll have to upload some of them - I had zoomed in on my nose and cheek. I had so much salt on my face it was funny. It was just caked on. In all my AZ years, I don't recall that happening before. He thought I hadn't had enough electrolytes and the water was washing out the salt. I don't know if it was that or just putting in 20 miles in the heat. I have only gone 20 miles strait before (granted, I did have a break from the warm-up, then race then 15 miles - but it was pretty close to continuous). I did 20 in the dark around the track in high school. A fund raiser - each mile, I'd go the other direction.
Anyway that was a brutal 15 miles. I drank OJ and Chocolate milk on the way to my parents house - then hit their swimming pool!!
The start was easy, not a lot of pushing - saw my sister jumping up and down screaming for me & Mom taking pictures, cracked me up since I'm not used to all this attention. We got onto the gravel and there were a couple adult girls in front of me and a couple young, probably high school age girls. I only worried about my pace, but thought it would be a good idea to count who was in front. About a half mile in, we settled into pace and I caught the two younger girls, then the next adult came to me pretty quick. That left one woman who had a running form similar to a really fast girl out here (not a pretty form, but sure gets it done). We continued along and it seemed like a pretty thin group of people in the race.. I was later surprised to find out there were a little over 500 people at the start - 300+ of them racing (others entered with their dog). About a mile in, I am on closing in on the first female. I pass her pretty strong, then have an uphill that I found easy from my recent hill repeats (besides running up a 16% grade for .2 miles at the dock at Lake Powell, this is nothing!). I easily take over first without any competition. I hit the first mile marker at 6:47.. then hear my Garmin beep about 10 seconds later.. eeek. I try not to think about it and keep on working. I am still passing guys (which I find amusing since some of them were acting pretty cocky prior to the race and now falling off the pace). I keep working it and trying to focus on a rhythm and not the heat. I like that the guys are slowing some, as it gives me people to pick off and push the pace. I'm pushing.. but not really accomplishing much - seems like a tempo, not a race pace... I look at my watch and notice I'm in the 7's. My Garmin beeped for 2 miles and I didn't look to see how slow (7:12). I skip the water stop and just focus on tangents. Somewhere around here, I start thinking about how there is no shame in 2nd female. Remember.. I'm leading while thinking this.. very bad. I think how I'll get more team points if I win.. but I can just do a packet pick-up to get more - WHAT IS WRONG WITH ME?!?! I'm dragging - not my drippy hot (that is humidity) but just beat up, what is odd is that I'm still the one passing others. Finally the girl I passed catches up to me (with my attitude, she should). I told her good job (which often say because I mean it, as well as saying something sounds like I have more in me to them - strategy. Also hearing me say "good job" aloud makes me hear it aloud and think I'm doing a good job). I keep going and we go under an overpass (ahh, shade), we turn a corner and I'm still trying to hang on, we turn another corner and there is a huge puddle of water. I can also see a kayak team lifting their boat over their head and doing some sort of arm workout with their coach all over them... this gets me going. She stutter steps over the water and others are running around it. I have nice flats - but this is a race, screw it - I'm more looking for the least slippery spot and just splash right in. The water drenches my left foot & leg and splashes all over my right leg and ironically cools me off. I pass her as I do this and then realize I have to have my act together. I am tired of the bs... I start going. I really picked it up and started racing again. Thinking she is trying to catch me again. I start passing other guys faster now. I get tired on the bridge and look at my Garmin. 2.78 miles. OK - I've got just over a quarter mile left. I can always pull off a fast quarter after any workout if my coach challenges me. Off I go - holding the pace and trying to decrease it some. I don't know how slow that 3rd mile was because it shows it at 7:13.. but I turned it on during that and SERIOUSLY dropped the pace.. so how slow was I going before to average a 7:13 eeek!!! I come off the bridge, I think I have to make a loop around the park, but we don't - I notice the strait shot in. A tight turn prevented me from a true kick. My family was there cheering and screaming. It was fun. My last .1 was at 6:09 pace... The Garmin shows I was at that pace for a while. Not sure what the heck happened out there, but I was quite a ways in front of 2nd (out of the shoot and talking to my Dad) when she crossed.
I ran a 21:53. Honestly.. should that be an overall female time?? After the race, I went to run one of the JJ100 loops and a guy there who runs 5Ks in the 16's said I should be able to take off about 2 minutes because of the heat - he had been paying attention to the temp at that time. I asked if he was serious or just trying to make me feel better. He said he was serious - 2 minutes. That would be a 19:53.. a PR. That would make sense to win a smaller race with that time. Still seems like I got away with something to win a 5K in 21:53. They also double dipped - they gave me the overall female and the age group winner. I hate when they do that. I tried not to take it, but they told me that was how they did it. If you win overall, you shouldn't be counted in age group awards... you already won something.. that allows another person to get a medal.
*****
JJ100 course.
HOLY COW.. that is NOT typical desert flat. That sucker has hills, sand, gravel, rocks. Bob, I've got lots of pictures for you. My legs were pretty tired from the race. I ran a 15.35 mile loop with a guy in AZ who has run the race 3 times and paced someone on it. He was so nice and waited for me to run his second lap with him. When we finished, another guy showed up & said it was 97 degrees (that is the guy that said I could take off 2 minutes). I am so glad I did this, but my legs were a bit tired. I hope I didn't sound like I was complaing to him - I would note, "wow, I feel my hamstrings working" - I was trying to listen to my body and see what I felt on 1 lap since I knew it would be much more exaggerated when you are doing lap 4 or 5. He pointed out all the places where other trails meet up and how to know which one to be on. We took pictures of the different types of ground. I learned a lot - for example, I need to buy a 40 oz camelback... lugging a 32 oz bottle of Gatorade is not so nice on the shoulders. My legs were tired after - I mostly felt it in the fronts of my legs just above my foot and the bottom of my feet. You ultra runners are crazy tough!!! Running an ultra on the street is one thing, but on these trails... you guys are animals!! He gave me a shot block. With the two imodiums in me (why I mentioned earlier) I thought I'd give it a try again. Black Cherry tastes MUCH better than lemon lime (and I like Lemon Lime for other things like Gatorade, sports beans, etc). I only had one, it still made me VERY burpy, but no restroom issues. That might be the trick Imodium + shot block. HAHA! I had taken a couple sports beans earlier - my fav! Oh - and I have the funniest pictures of my face. I'll have to upload some of them - I had zoomed in on my nose and cheek. I had so much salt on my face it was funny. It was just caked on. In all my AZ years, I don't recall that happening before. He thought I hadn't had enough electrolytes and the water was washing out the salt. I don't know if it was that or just putting in 20 miles in the heat. I have only gone 20 miles strait before (granted, I did have a break from the warm-up, then race then 15 miles - but it was pretty close to continuous). I did 20 in the dark around the track in high school. A fund raiser - each mile, I'd go the other direction.
Anyway that was a brutal 15 miles. I drank OJ and Chocolate milk on the way to my parents house - then hit their swimming pool!!
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