What I wanted ...

I hope everyone had awesome long Memorial day weekend. We had some great weather which helped my mental outlook. ;) I also painted my living room on Monday. My knee felt good enough to go up and down a step ladder so I figured it was a good time to take it on. So the living room is now a crazy deep gold yellow, a huge change from beige. I think the huge change reflected my personal desires for drastic change.

Then Tuesday, my birthday came along. I had been hoping to get something real special --a short run!

Well, I didn't get it, but I was able to walk one mile. There was a downhill stretch that hurt, but the rest was pretty good. It made me feel a bit hopeful. I'll take what I can get and enjoyed every last yard of it.

I've figured if I wasn't running by the beginning of June I would have to be a no show for the PCT50 in July. That would be very disappointing for me. But not getting back to running at all would be far more disappointing, so I will keep that in mind while I work this all out. I have a lot in life to be grateful for, so I'm going to think on those things. I do find myself daydreaming about running -even dreaming about it. Ha- It can't be helped, it's kind of like my dog when he dreams of chasing squirrels.

Today I actually walked two miles and felt better than Tuesday-- but the knee didn't feel strong enough to run. Later in the evening, I walked another 2 plus miles with my husband and it seems no worse for the wear-so I'm pretty excited about that. Now, I just need to pay attention to it and not overdo it in my enthusiasm.

Also today, all my kids took standardized tests for the year (CAT's), and while waiting for them I started reading Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen.So far, it has been very entertaining reading. I'll let you know when I finish what I think.

One last note...after reading some reports from the inaugural Pocatello 50 it is now on my short list of races I'm dreaming about doing.

Thanks for stopping by...

Walking the tightrope

I'm making slow, slow progress. Today was the first morning I got out of bed and didn't feel painful twinges in the knee right from the get-go. It was the first morning I didn't have to roll on the foam roller first thing, just to be able to hobble around the house. Definite progress. The insertion point of the band is not swollen and sending shock waves through me with every motion. I can still feel it if I bend the knee too deeply but it is 80% better.

The IT band itself is still very tender and beat up--but it is due to all I put it through -but it has to be done--the IT band has been basically adhered to the quad muscle. It has been a painful and time consuming process working it relentlessly. ART would help I'm sure, but I don't have the money for that right now. (So I have to torment myself as best as I can.) If I was just to leave it alone it would be just as bad, or worse when I start running again, so I have to work on fixing it.

My mental outlook...well, it's tough. The last couple days I have been not the greatest person to live with. I need a better attitude for sure. Running has therapeutic effect on me and without it-well, I can tell. I'm walking the tightrope. ;) I'll try and do better this week and be sweeter...

Walking the tightrope
best acoustic version ever:

Frankenstein

Well, as you may have guessed by now, I've got a pretty severe case of ITBS in the left leg. I'm not one to take an injury sitting down, if I'm not making every effort to get well then I'm a loser...

In an effort to get over it I've done everything possible. I try to share new stuff I find, just in case it helps someone else out. (Because being injured is no fun.)

Here's my latest find for Iliotibial band syndrome-

Frankenstein Marching with a Band

"The drill is straightforward to carry out. To perform Frankenstein Marching, stand on a stretch band, with the handles of the band in your hands and the middle portion of the band directly under the arches of your feet. Cross the band handles in front of you, so that your left hand is now holding the handle which was in your right hand and your right hand is holding the left’s. This will make an X in front of your legs with the band. Then rotate each arm out to the side, so that your thumbs are pointing laterally. Retract your shoulders, and keep your feet parallel, shoulder-width apart, pointing straight forward. Walk forward briskly with relatively straight legs while maintaining a standing-tall alignment. Keep your head up and pointed straight forward (don’t look at your feet). Avoid the common mistakes associated with Frankenstein Marching - feet turning out as you move forward, distance between feet too small, head directed downward, and shoulders falling forward.

After a few steps, you’ll begin to feel your ITBs zinging eccentrically, but that zinginess and resulting ITB fatigue will be far better for you than the six-week bout of ITBS which Frankenstein Marching can help prevent. Start with 2 X 15 meters of Frankenstein Marching as part of your warm-up or regular strengthening routine, carry it out a couple of times a week, and progress to 3 X 20 meters with a much-more-resistant stretch band. When you do, you’ll be keeping yourself out of future ITB peril. And while no scientific research has been conducted in this area, the increased control of adduction you’ll gain by strengthening your iliotibial bands should enhance your running economy, an important predictor of running fitness and performance."

I copied the instructions from this site.

Exercise is made up by Karen Ward.

I'm off to exercise.

Swimming,and icing buffaloes.

Well, I really mean to say swimming, icing, and reading *about* buffaloes.

No, I really mean to say I'm swimming --with a pull buoy to save the knee--and I'm icing the knee (It's still a bit swollen.) The problem is where the IT band inserts into the tibia.

And lastly, I'm reading "Running with the Buffaloes." I found it at a thrift store for a dollar ninety nine this week and it's been on my must read list for awhile. I'm about a quarter through it and liking it.

For the non-runner, I'm guessing it would not be entertaining, but I think foremost on my mind is worrying about how quickly I'll have it all read. It is sad when good books end. That said, I do have to say the photography in the book leaves a lot to be desired, that part is pretty pathetic.

“Running with the Buffaloes” chronicles the 1998 Cross Country season at the University of Colorado. It all starts with the start of season team cross country training camp, in the mountains, and concludes with the NCAA Cross Country Championships. Heading into the 1998 season, CU was one of the top cross country teams in the country and also had one of the top runners in the country in Adam Goucher. (Who of course, later married Kara.)

The author, Chris Lear, was a former All American from Princeton so he had that prospective as he wrote this story.

The story follows the whole team, but most closely chronicles Adam Goucher and the team coach Mark Wetmore who ascribes to a Lydiard type philosophy in coaching. Very interesting stuff.

Maybe reading it while I can't run isn't the best timing because it is inspirational and makes you want to get out and do some work.

As I said, I haven't finished it yet but I'm giving a thumbs up anyway and I'm recommending it to all my running friends.(-that would be you.)

Thanks for stopping by On the Way.

Yawn.

(Painting by Steve Scott)

When we sleep our body heals and rejuvenates. Since I haven't been whole enough this week to run or strength train, I've substituted napping. What can I say--my body is demanding it.

The good news is the leg feels just a tad better everyday! I almost don't limp.

I've been using the foam roller and I've been doing this: (I already owned a thermophore pad, just had to purchase the castor oil.)


Seems to be helping and I think I'll being training again soon.

Thanks for stopping by.

My friend Steve

For your entertainment today--my friend Steve painting. (I really think all of his painting are for us trail runners.)

Would you believe he only recently took up this painting thing?

I also have the privilege of playing guitar beside him. (It's too bad I don't play guitar as well as he drums.)

Here you go:

McDonald Forest 50K Part 2

McDonald Forest 50K Part 2

Well, as said in my last post, I decided to plunge on ahead with the plans of running the challenging McDonald Forest 50k. The course is 6,700 feet of ascent on looping trails and logging roads-no pavement here folks. And yes, I broke my rules and finished. A very slow 7:11:28--but I finished!! Yay!

Perfect. That is what it was. Clear skies, the sun was already smiling on us as we began. I believe it was into the 70's by early afternoon but much of the race is under the forest canopy anyway so it was never too warm.

I took the early start at 7am. I was pretty sure I wasn't going to make it all 50k, but if I did, I figured I needed that extra hour. I was in good company as there were somewhere between thirty to forty early starters. Unfortunately, I was too distracted to have remembered to carry my camera during the race so I don't have race pics.
I started very slow and conservatively right from the get-go. Walking hills, taking my time, not over striding. I probably made it a good 7 miles or so before I began to feel the first twinges in the IT band. Just little warning twinges, no real pain. By mile 9 I began to feel uncomfortable, and by mile 11 I was skeptical as to whether I could hold out to finish the race.

The hardest part, emotionally, for me was not being able to barrel down the hills like I'm use to doing. Lord only knows how much time I gave up just not being able to run well downhill. The pain on the downhills was downright excruciating. Awful. It was just so hard to be hurting to the point of needing to quit when I wasn't even tired yet. I was fine on the level sections (there were very few of those) and I was good on the climbs, but there was no escaping the pain going downhill. On one stretch of logging road I tried going sideways (didn't help) and finally backwards. Backwards really wasn't a plausible method unless I planned on breaking bones (neck?) somewhere along the line. All downhill sections hurt.

So I would tell myself "time to stop". So why didn't I quit? Well, other than the obvious reason of hating to quit there were a couple other reasons. Obviously, I needed to get to a stopping point in order to quit, so I would agree to run on until the next aid station. By the time I reached the aid station I would have also been back to some climbing and I would be feeling better, so onward I would go. Gosh, after all, I was having a good time! Yes, I had pain but all my joy in life seems to be mingled with pain.

Then out of the blue, I remember reading something a runner said, (I wish I could remember who)-- about not assuming that pain is progressive. Just because you are hurting bad at 3 hours doesn't necessarily mean it will be worse at 6 hours. So this idea is what I survived the middle miles on. And, the pain did not worsen (it stayed about the same). Looking back now, I see I forgot a little something in this equation....Pain killers.

I'm not sure how much ibuprofen and Tylenol I consumed. I actually only have a ballpark figure on the ibuprofen because I lost track, but it was enough to put a horse down. I'm not even going to tell you-- lest you decide to pull such a stunt on your own. ("Don't try this at home, performed by trained professionals.")

Fueling: I did keep on good track with taking S-caps, I took one about every hour and fifteen minutes. I also took one Hammer Anti-fatigue cap once hour. If you've never given those a try on a long run I recommend them. I notice the difference if I'm not taking them and I'm running longer than three or four hours.

I had no fueling problems. I stayed away from Heed and put my own NUUN tabs in water. I ate orange slices and a few potato slices from the aid stations and I carried a package of GU chomps. (kind of like clif shot blocks) I ate one gu packet and half a powerbar. I also had a chocolate Ensure bottle in my drop bag at 18 miles. My stomach stayed good--only a little sloshy at one point, so I had some potato chips and cut back on water but I had no problems, never got too hungry, finished with 5 unopened gel packets in my pocket. The homemade cookies at the last aid station, (Thank you Crescent Valley Cross Country!) were delicious. Kind words were to be found there as well. Much appreciated.

I was quite elated around mile 22 or so when I had given up the idea of quitting and when I realized I was going to finish. There is a lot of mental fatigue when you are trying to decide what is best to do, and it was easier for me when I knew I was just going to battle through to the end.

It is funny how you begin to think things out. Shortly after I left the aid station at Dimple Hill (where white russians were being served! ..no, I passed) I told myself, "Only about 4 more miles and you will only have about 10 miles left, and 10 miles, well you can do 10 anytime."

It was strange being so content and happy on all the ascending hills and so apprehensive at the crests where I knew a downhill section was sure to be coming . I'm sure that was quite the opposite of how most people were seeing it-- but there were some sections where I wished I'd had a sled to get into to get down the slope.

The knee would feel so tight on the steep downhell hill sections that I would lose my sense of proprioception. In fact, it just felt like it was going to stop working. As we all know, that is not a good thought.

There was mud. Not a lot, but I could see how a rainy day could make it into an absolute mudfest. There was enough to sink my foot all the way into the mud a couple times. My foot was wet but my drymax trail socks came through for me and I had no feet problems. A girl in front of me lost her entire shoe in the mud and had to stop to fish it out while trying to keep her foot clean enough to get it back on.

I also slipped and nearly fell into the creek. ("No, thank you not today, I have other problems", I muttered.)

I did feel worn at the end, but it was mostly all about being tired of
fighting the pain, I actually felt like I could have run another couple
hours otherwise.

It was a great day, and (as usual) everyone I encountered was so friendly and supportive. Trail runners are just a great crowd of people! The crowd support at the finish was truly great - many runners hung out long enough to cheer other people in at the finish line.

At the finish line, live music, food, many roaming happy dogs and free massages. And yes, there was plenty of food, drinks and coffee left for all the runners, even those who were the tail end.

It's a race I hope to return to.

After taking advantage of the food (soup and homemade bread), free massage and some conversation with fellow runners I headed home. The couple hours in the truck felt fine, but I did not feel fine when I got out of the truck at home. I hobbled in the house straight to the shower, attempted to stretch a bit, ate dinner and went to bed where I sweated out ibuprofen all night. ;)

This morning I hobbled back to the shower, wrapped my knee with an ace bandage for support, and headed to church where I hobbled to the platform to play guitar and attempted to hide how much pain I was in. (I hate explaining to people why I would do this to myself.)

Was it worth it? You bet it was!

Now, to heal again cause I can't wait to going running....

McDonald Forest 50k Part 1

First of all I will make you read the post I wrote and then forgot to post before I left on Friday.
Then I'll leave you hanging for a bit-- I will post the actual race report soon.

1. Choosing to go is not a reasonable choice. I will definitely be undoing some of the progress I've made.
2. I've decided it's worth the experience- however it may turn out. I will not worry about how fast I'm going- except hopefully to make the cut-offs. (I'm taking the early start.)
3. BUT, I've decided it's not worth finishing if it means I may have to take an extended time off afterwards!
So the rule is: I will stop if I think that is where I'm at. DNF is acceptable this time even though that is not my style.
4. Ahem, I've been known to break rules.
5. It is suppose to be sunny and I am set on having a good time.

So be prepared for a report of some sort because I'm going.

a fine line

“There is a very fine line between ‘hobby’ and ‘mental illness’”--unknown

Sheesh! Do you think if I rest all this week my legs will catch up to my enthusiasm? I just can't seem to get back to normal. I ran Sunday and my legs had no mojo.

I seemed to be coming out of this episode of itbs at the end of last week ( a couple weeks from the onset) --which of course, for itbs, is good. However, just as I felt that problem making progress I had a couple days of piriformis syndrome on the same (left) side. It took me another couple days to get that "semi-under-control".

In all, everything has led me to believe I needed a chiropractic adjustment. So after some investigation (i.e. looking for someone who would really adjust me and not just wave a magic magnetic wand over me) I found a good chiropractor and I went today.

Definitely, as I suspected, the sacroiliac joint was needing some adjustment. My pelvis was rotated too far forward. I also had a place in my upper back that feels a thousand times better now. My hips feel loose and good.

I was going to run this evening, but he said after the adjustment no training today. He also said use extreme caution for Saturday --if I was to give it a go, to stop if it was evident I was digging myself in deeper trouble.

Right now, I'm still planning on doing the 50k on Saturday. At this point, I almost think I'd rather go and give it a try, knowing I might have to drop out than to skip it altogether. ( He suspected I might make that decision against all good counsel.) I just hope I feel stronger by the end of the week.