four miles

I interrupt this blog with an important announcement.
Four miles pain free, and I felt my glutes working again.
I would have liked to have kept going but made myself stop at four.
That's all. It's progress and I'm of course, pleased. ;)

Yes, I overdid it. I know it.

“Any great athlete who accomplishes anything, anywhere, loves to train” -- Tom Fleming

One intense training session was the "straw that broke the Camel's back" as they say.

I'm afraid that part of being a runner for me is getting into the discomfort zone and pushing past what I'm used to doing. I've learned not to be stupid about it, I pretty much never break the "10% rule" of never adding more than ten percent time or miles, (or intensity), to any one week or session. In fact, I try to stay well under ten percent. But, I like working hard! I thrive on pushing to a new level. If you never push to a new level then you never get to a new level right?

I'm not trying to equate myself as being some elite or even great athlete--I'm not. However, I am serious about my running. That's just who I am. I wouldn't give it up just because I wasn't great at it. And, I wouldn't give it up just because I ran into a little big problem like Iliotibial band syndrome. No, I will work through it.

I've had ITBS in the past, so that is why I knew exactly what I'm dealing with. I've had 2 bad cases of it--one in high school and one in 2004. But in the other leg! I felt just a tad bit of it in this currently plagued leg (the left), back in February, right after my first ultra run, but I quickly recovered with a little rest and rehab. I would say this round of it is a bit more serious and I'm taking it serious.

I guess I should have named this post "How to go from 55 to 1 in one week." (Mileage that is.)

Anyhow, onward I march from where I am. Sunday (yesterday) I ran for the first time in a week and did 5 miles. It was not completely pain free and I almost threw in the towel for the day at 2 miles. (That would have been 1 more mile than the last time I ran.)

I got very frustrated and angry at two miles.

I ripped off the compression band over my knee, yelled at my husband to go away, and then I got up on my toes and ran the last 4 miles with a forefront strike. Hard for me, because I am at best, a midfoot striker. (When I'm concentrating on it.) Truth is, I'm really a heel striker.

So along with continuing my strengthening regiment, maybe I ought to relearn how to run. Newtons? I don't know. My husband was not too thrilled with me mentioning $175 shoes when I don't even know if they would help.
This week I plan to run every other day at a reduced mileage. That is the initial plan and that could change depending on how my body responds.

I hate reading posts like these where there is a lot of griping and groveling so I apologize. Forgive this runner.

Other notes, I did go to my son's Civil Air Patrol Color Guard competition this weekend. I had camera problems all day. I did get a couple clips. Here is one I posted. (It is part of the standard drill, the first part I had to to cut off as I didn't have it focused.)

My son can be identified as the tall one.He made 10 bucks on Sunday. His coach attached some monetary amounts to performance in the mile run. (Beat so and so and you get fifty dollars, etc.) Garrison managed to throw up after the mile...earning him 10 bucks.


After 3 days of competition they got 4th place. They had hopes of winning but they did their best for the day and time and that's is all you can ask. ;) California won the competition and will move on to Nationals.

Things to do

"Before I was paralyzed there were 10,000 things I
could do. Now there are 9,000. I can either dwell on the 1,000 I've
lost or focus on the 9,000 I have left." - W Mitchell

Things to do because I can't run:

• sell some stuff on ebay
• ice leg
• make cookies (try not to eat, after all --I can't run) [Note: opt for David Ray popcorn plan instead]
• massage leg
• sit in the sun and read "Once a Runner" [By the way, have you seen the fake movie trailer?]
• stretch leg
• scan some old family pics
• foam roll leg
• catch up on some work in the house and on the computer
• take ibuprofen for leg
• drink extra coffee
• think about when the leg might be better
• stare at training log
• do rehab exercises
• do some extra school with my kids (promising them extra time off later...when I can run)
• read the latest issue of trail runner mag
• get your hair styled by your daughter
  

Well, you get the idea. My dad said "I hope you get better." I got a big laugh out of him when I replied jokingly, "Oh, you know I will, or cigarettes and alcohol will be in my future."

One thing for sure, not running after being so used to having it in the routine messes with my head. I would say that after I have recovered and can run again that I will appreciate it more- blah, blah, blah, and not take it for granted....but I'm not going to say that, because the truth is I appreciated it -every day-and I never have taken it for granted. I thank God every time I can get out and run!

A nice diversion for the weekend, I will be driving up to the Seattle area to watch my son compete in the regional Civil Air Patrol Color Guard competition. (If they win it's on to Nationals)

It may not be great on the legs to have to sit and drive that long, but I will make a point to get in the exercises and move around a lot while I'm there. It should be fun.

I will take pics. My only regret is that we waited too long to order this awesome camera my son is buying. (Canon Rebel XS)
I could have used this for the day's pictures:

I will have to settle for my mediocre (by comparison) small digital Fuji.

Thanks for stopping by On The Way.

For Ryan, It's not "all about him"

Ryan Hall looks at the world with an eye of compassion. He doesn't see his running as just being all about himself. I don't know if I can think of another runner of his caliber with that quality.

might as well nap

A young fit looking girl gallops up behind me and I slip to the side of the single track trail to let her by. Immediately, an inner voice suggests I pick up the pace. "You're going too slow- pick it up."

"Wait a minute," the voice of reason cuts in, "you have no idea how long she's out for, (as if it matters!)--you need to stick to your plan." The plan is one out 'n back slow, next pushing the pace a bit, and the last one 'hang on and hold up.' That's the plan, now stick to it." Reason prevails, and I continue plodding.

I'm enjoying the feel of dirt under me, making me feel like a sauntering horse--it's so unlike how I feel on pavement. It's still early but sunlight is dappling through the timber tops, coloring the foliage with a thousand shades of green and gold.

My mind wanders. I note a dog barking a fair distance away. He sounds pretty agitated. I envision a large dog penned up in his yard, warding off a ferocious squirrel who dares to threaten to enter his kingdom.

Up ahead I see a couple women with little dogs, reminding me that I have not gotten very far on the trail. I admit to myself that I really like it when I've run far enough that people sightings are much rarer. Today, I will not experience that solo feeling. It is Saturday, the weather promises nothing but sunshine and I am running a busy section of trail, out and back three times. There will be many people.

Mile three, a small snake. I prefer to leave him alone.

I'm now entering the climb up the steepest section of the trail, it is one of the more challenging sections of the trail, which is why I chose it for today. I am moving slowly but surely, and I hear some hard working lungs approaching fast behind me. A glance below confirms my knowledge that it is a serious runner at work. I look back and down at the switchback and and see it is a man gliding along pushing the section hard. I recognize at once the Nathan hydration pack. He's a trail runner. I suspect he's running some repeats on the hill. (Later confirmed.)

I stop to let the runner by and to exchange hellos, and the crazy voice breaks in again to argue. "Well, that is what you should be doing. Just repeat this hill over and over." (I have longer sections planned.) The voice of reason blurts out "Do you have a brain, o wise one? Stick with the plan- - you need exactly what you have planned." Yeah, yeah, you're right, I will stay with the plan.

Around mile twelve I slip off the trail and around a tree to use "the facilities" and discover a geocache. For some reason I feel kind of guilty about it because I didn't "earn" finding it. I found it by mere accident. (Even though I wasn't looking for it, and didn't care about it, and didn't stamp it. I still felt funny about finding it. Stupid me.)

Sixteen miles finds me back at my truck. I'm trading bottles, eating a bit, and switching the inserts in my shoes. My feet were hurting, so I put the stock inserts into my shoes. (They are a bit softer that the insoles I normally use.)

Back out on the trail. It feels really crowded now and I want to be done. I'm wishing I wasn't running this section on a weekend.

Mile 19 and I notice my left knee is feeling shot. Uh-oh- shouldn't have changed insoles. Too much pronation on that side is asking for Iliotibial band problems because of the extra torque it puts on that hip. I'm thinking it isn't bad but noteworthy for sure.

Mile 23 back at the truck. I try and down a couple scoops of fluid recovery and discover something by mistake. I ran out of water and still had unmixed powder at the bottom of the cup. I open a can of cherry pepsi and pour some in, swishing it around trying to dissolve the powder in it. Success. The cold pepsi mixed with tropical escape flavor tastes a lot like a float. Mmm it's pretty good like that, or maybe I'm just really hungry.

A day later I feel good but I discover pain when I head out to run an easy 10. The left knee reduced me to a walk after a mile. Shouldn't have taken those insoles out of my shoes!! Walked home. Massage. Kinesio taping. Ibuprofen.

Might as well nap. No running today.

Ryan Hall headed for Boston

"My goal is to run in the spirit..." Ryan Hall



..."those moments when I feel God running in me."
I just love this guy's heart. Go Ryan!

bonus video:

I must be a runner.

This is just really funny.

I saw it here first.

keeping focus

As I said, I entered a 10K this Saturday. (Yesterday.) 10K is short for me these days.

I started the morning very stiff and with some sore quads too--so I took a good 20 minute warm-up and just enjoyed looking forward to a fast run.

I had a peanut butter powerbar, ( bars that I just found out I like) about 30 minutes before the race, along with a nice dose of Claritin so that hopefully I could fend off some of the snot I've got going with spring weather blooming everything in sight!

I did discover a couple things by running this race.

The first thing is that I'm getting somewhere. I ran a 49:26, which is over 5 minutes faster than the 10k I did last August. ;)

Secondly, I learned that I can actually concentrate on running for an entire 10k. What I mean by that, is that my mind normally goes a thousand ways during the course of an hour, but I found myself in this race, doing nothing but concentrating on the race. That is actually a nice thing. I suppose that means I should run some more races that distance.

I also came home with this.
That's probably the coolest thing I've got running-- post high school and college days.

The t-shirts were awesome. The quality of the shirt is better than most race t's and the art is top rate too! Here is what is printed on the front.

And, here is a photo during the race.
I was looking at my foot strike in the photo--This explains why the outside of my shoe on the left foot heel wears through to the mid-sole before I retire my shoes.

The left shoe is heavily worn compared to the right. I think it is more my anatomy than "bad form". I guess you could say it is efficiency- one of my legs is slightly crooked, so to get a neutral knee position my foot automatically compensates it's position for the strange anatomy of the leg. Oh well, we all work with what we are given.

Then, after the race I went over to Tyron State Park since the race was already part of the way there for me. This was the first time I'd run there and I enjoyed it, lots of hilly terrain on trails. (What I wanted.) I ran another 2 hours there, giving me a 19ish mile day.

Today the weather kicked into pouring down rain. (I hope every one's kids did Easter egg hunting Saturday while it was still dry.) I went for a easy few miles on the road today after church, and came home feeling like a soaked rat! Week done. On to Monday.

Happy Easter!

Back to the track.

When I was following the FIRST plan for last fall's Portland Marathon, I often brought my kids along to the track on the days that I had speedwork. But it's been awhile since I've used the track on a regular basis and they have complained about this at times. (They miss it, apparently.)

Today, I had only one option for getting a run in--going to the track and taking my kids along--so off we went. After several warm days of weather, today was a bit cooler and breezier, but it was still a great day.

I was going to do a warm up and 6X400 as a little tune-up for Saturday's 10k but I only did a couple. The first was a little too fast (1:42), which tells me I should get back on the track periodically for a check-up on pacing. Anyhow, I didn't do the 6 because the left hamstring was tight and I didn't want to do anything stupid that would keep me from enjoying Saturday's run.

On to other stuff--anyone use Ultra as part of your fueling plan? I bought some and have been trying to use it, but I have two big complaints. 1. It never mixes good. 2. I don't love the taste.

I think I stumbled on how to solve the problem for me. Recently I experimented with the Ultra powder by mixing it as best I could in a small amount of water and then adding the rest of the bottle with a tab of NUUN . Improved taste and mix. Can I do better? If anyone has experience using Ultra I would appreciate input and insight.

Thanks for stopping by On the Way.

Finally!

We got a couple really nice days of weather this weekend! In fact, Sunday the weather actually hit seventy-two degrees. I have to say it's what I've been waiting for! The weather has been less than ideal this winter.

Saturday morning there was ice on the windshield when I left the house to head over to Vernonia for a half marathon. Runners were all pretty cold at the start of the race but the sun came out, and it actually felt good to be in the sun because it never got hot. At the finish it was still only in the forties, but it was a just beautiful day with the sun shining --a bit of a breeze, but the best day of the year by far. (That is, until the following day out-did it!)

I did not push my pace until mile 8, I figured from there on out I'd just give it all I had left, and I ended up with 1:56:37. Good for third in my age group. No complaints! Last year that was my 10k pace.

I did notice that with all the long slow miles I've done lately, that faster running is....well, faster running. ;) Next weekend I get more of the same because I signed up for a 10k. And once again, no taper planned.

The race started in Vernonia and finished at LL Stub Stewart State Park. (At the finish we were bussed back to the start.) The course ran along a mostly flat paved trail, but with some mud, rocks and a couple hills thrown in for fun in the final miles.

There was a surprise hill at the finish--even those who had run the race before were taken off-guard by that one- because the finish line had moved from the base of a hill to the top. Yikes! The last couple miles were downhill until you hit the finish and then there it stood--laughing.

I'd originally had intentions of running a slow 6 miles after the race, but I didn't get it done. I had to get home and shower because my son, (the 12 year old) , had an unexpected extra play rehearsal and I need to get back for that.

Then Sunday I ran a couple hours in the sunshine again. Who could resist? And, it was actually warm enough to make thirst honest. No gloves, no jackets, no tights--just short sleeve top and shorts.

Thanks for dropping by!

The Runner

"I’ve suffered a lot. But through suffering I think we can have a better impression of who we really are, and what we can do, and how we can affect other people." David Horton

Last night, I stayed up late to watch the video "The Runner: David Horton's 2,700 mile Run of the Pacific Crest Trail."

I didn't know what to expect from the film, but I have to say I wasn't disappointed. I am glad I watched it by myself, without the distractions of other people's comments. If I am really into a movie, and other people are bored with it so they start talking over the top of it, I get irritated. This is precisely that kind of movie--the kind of movie that could turn a non-runner on their head in boredom and misunderstanding- but for the runner, I highly recommend it.

The movie documents Horton’s journey, in 2005, from Mexico to Canada on the Pacific Crest Trail as he set out to run it in record time, logging more than 40 miles per day.

The movie trailer:


David Horton was in Portland this last weekend, at the Montrail Store and then a trip was made out to the Gorge for a run afterwards. I wasn't able to make time to go. Wish I could have!

I think he is an interesting guy. I've read some of the things said about him -some of the negative things about his personality-- but you can't argue against the statement that he is an interesting guy. He has inspired an awful lot of people to take up ultrarunning! He actually teaches some running classes at Liberty University. (Where he is, I believe, a professor of kinesiology.)

I recommend giving it a watch (or two).

Hey, today is Friday so that means it is almost the weekend. Have a good one! I'm going to do a half marathon tomorrow just to see what I can do. Again, no taper.

Also, I registered for the McDonald Forest 50K in May. I'm probably crazy for that. It's a tough one and I don't do enough hills. So I will be working hard this coming month doing leg strength work and trying to get in as much hillwork as possible. Which is what I need to do working toward the PCT 50 anyway.

Thanks for stopping by On The Way.