November 2006 Archives

Last night I went to bed not feeling too well and wondering if I would be able to do the 10k Turkey Trot today as planned. I had the chills and my throat wasn't feeling "right" ... but by morning, whatever it was that was nagging me was gone. I woke up before the alarm rang, which is unusual in itself, and what's more I felt GOOD. I had time to brew some coffee and eat my oatmeal, in addition to all the other usual morning pre-race preparatory activities.

My French friend Fred (say that 10 times fast) showed up at 10 to eight and we were off to the race start to pick up our packets. It was a beautiful, clear and sunny day but the wind was blowing, making it a little nippy. Thank goodness I had put a long sleeve top on over my sleeveless one at the last minute this morning. I needed it!

Fred and I hung out and stretched ... and he graciously shared his banana with me since I hadn't brought any food along. The race started a few minutes late to give the last minute registrants time to finish up ... The race started, and before I knew it we were at the 1 mile mark - cheering the leader of the 5k race who was already at the two mile mark heading back! Those guys (and girls) were awesome to watch. Fred and I decided we would run the 10k together - my goal was to finish in under or near my last recent 10 k PR of 52:15:00. As I checked our splits I was pleasantly surprised to see that we never dropped below an 8:30 min/mile pace ... our fastest split was mile 2 at 8:03:52 and our slowest was mile 1 at 8:30:10. Our total time was 51:35:13 according to my stopwatch, well below my aggressive goal of 52:00 minutes. The good news for me is that I exceeded my last PR by about :30 secs and felt better doing it.

No, this post isn't about making lots of money and baseball ... it's about my near miss with a dear (a doe actually, not a buck ... but then the title wouldn't have had that nice little ring to it, huh?). I literally came nose to snout with a dear standing on the edge of the running path at one of my favorite open space preserves, where zillions of runners huff and puff every day. The dear are used to people, but I've NEVER seen one this close. They usually trot off as soon as you get anywhere near them. But this one just stood there, like a statue. I was never so surprised (and awed) in all my life ... that's what I get for running with head phones and not paying such close attention to my surroundings I guess.

After that close encounter I began to look around more and couldn't help but notice the beautiful vibrant colors of fall. I have run in this park many times, but never noticed how many Steller's Jays make it a home. The trail was littered with Jack Rabbits peaking out from their burrows to get a sniff of the early morning air.

I felt somewhat like an interloper - and very, very grateful that I was able to run in these beautiful surroundings with these beautiful creatures. I continued to run with my headset but I began to look up from the trail and really enjoy the beauty around me. It helped ease the pain ...

It feels good to be running long again. Today was supposed to be 13 miles but my running partner thinks we were short. He said it was either a long 12 or a short 13, so we agreed to split the difference and call it 12.5. Dissapointed, yeah ... but I was happy with the average pace we were running, approximately 20 secs slower than my goal marathon pace of 9:00/mile. For a long run it probably should have been a lot slower, but we just fell into a rhythm and went with it. Of course our time doesn't include the several potty breaks along the way ... that's what training runs are all about, though, right? Covering the distance ... and reporting your actual running miles. At least that's what I've always done.

My biggest worry is that my stomach issues are going to continue as I ramp up the mileage and of course during the marathon itself. I just can't seem to avoid getting the "runners trots" ... I know lots of people suffer from this particular problem. There's a lot of jostling that occurs and the electrolyte balance has to be spot on in addition to the nutrition being just right. I've been running a long time, and every now and then I'll have a great run without stomach issues. But 90% of the time I have this problem. I've tried changing my nutrition from solid food to liquid e-Gels, drinking more water, drinking less water, avoiding fiber the day before. You name it I think I've tried it.

I'm at my wits end. If I didn't have stomach cramping and diarrhea I think I could push through almost anything else to finish my next marathon in under 4:00 hrs. If anyone has any advice I'm listening ... maybe I should wear a diaper and then I wouldn't have to worry about it, huh?

I read somewhere recently, in the local paper, that "learning to do something new" releases endorphins in the brain! Well, I believe it ... I love trying new things, and have noticed that the joy I used to feel at "accomplishing" a new task or a new sport has indeed waned over time. Thus the old saying, "I'll never do an Ironman" eventually gave way to, "Well, maybe just one," to "I want to do a different one." I am a glutton for new adventures and for learning ...

I've done "fitness yoga" for several years but felt like I reached a plateau with my ability to stretch and build core strength. A friend suggested I try Bikram Yoga which involves doing a series of 26 yoga poses in a heated environment. The class is 90 minutes long and the heat adds to the challenge, but I find myself really looking forward to the class ... well not so much the class actually as the way I feel afterwards. A big part of Bikram Yoga technique is the breathing ... pranyama breaths during warm up, six count inhalation/exhalation during the workout, and finally the quick cool down breaths (which I forget what they are called) but they remind me of blowing out candles on a cake.

What's funny is that during the class I'm really not very comfortable or happy due to the heat and the sweat dripping from every single surface of my (and all other yoga-ites') bodies. The sweat drips down into my eyes at times causing burning. There are small face towels we use to mop up the sweat, but at the end of class you could literally wring them out! So when I say to my friend that I am "really looking forward to class" what I actually mean is that I'm looking forward to the post-class effects.

I (and my husband) miss yoga when I don't do it, partly because of the calming effect. This, my husband is particularly thankful for. But I have also noticed a positive impact on my post run stretching routine. My flexibility has definitely improved to where I was many years ago ... basically folding in half at the hips ... I know there are some who say too much stretching for a runner is bad, but ever since I started Bikram I have to say that the left hip pain I used to feel during and after running is suspiciously absent. Just to keep me from getting too complacent and feeling TOO good, however, my plantar is back ... boo hoo ... but so far it is managable. Thank goodness for ice packs and night splints!

In addition to my regular yoga practice I've been pretty diligent about swimming and running three times a week ... biking is probably the sport I'm working the least at right now ... but as my IMCDA training season starts in January that will definitely change ... so I am enjoying doing "alternative" activities now, while I can.

Time to get serious about a sub-4:00 marathon ... the friend I ran with today says he thinks I'm capable of a 3:30 or 3:40! I love him for saying so, but I am flabergasted that it could actually be true. In his opinion, and he's known me for many year, I am just not disciplined enough about creating and following a plan. I have to honestly say that he's probably right on the money with his assessment.

In reading IronAyla's Blog I am reminded of the importance of persistance, and of setting non workout related goals, like getting to bed early enough and eating the right foods, so that our bodies ARE ready for the demands we want to place on them. On reflection, I can see how so often my lack of control in other areas of life led me not not feel like doing a planned workout, taking it easier, or skipping it altogether. I have been LAZY, not about running, or swimming or biking, but about managing the other areas of my life which, in turn, impact the quality of my workouts.

It's been a slippery slope, and I'm determined to change the direction I've been heading. Today I was awake and energized at 4:30 a.m. but in a "nervous" way ... I debated about going out at all because of my sore hammies, and not getting quite enough sleep, but remembering IronAyla's words, and how great I felt the last time I made myself do this, I threw aside the covers and sat up ... that was the hardest part of the day by far.

Since I was so darn early I actually had time to go the ATM and get (and finish - yum yum) a Pete's coffee before continuing to the park. Once there I met up with some ex-TNT friends and chatted for while, before the husband/wife team I was meeting, plus another friend of theirs, showed up. We split into two groups. My partner and I decided to forego the planned hill repeats because we each had aches and pains in various muscles. Instead we decided to do a 6 mile route that had a significant, but not aggressive grade. It elevated our heart rates nicely and worked our glutes, hammies and calves, but without the stress of a really steep grade.

It was another awesome workout day! And I'm so glad I did it! Another positive reinforcement for changing my habits and taking control of my sleeping and eating schedules.

Lovely day today in Northern California and the Pinnacles National Monument beckoned. A friend who is an avid hiker called me up to say today was the day she wanted to see the Pinnacles, a hiking destination she had read and heard about, but had never been to.

We didn't get a terribly early start, arriving at the trailhead around 11:00 a.m. but it was perfect weather. Not too hot, not too cold ... there were some fellow hikers, but not many, so it felt relatively peaceful. The day was perfect ... I used to hike a lot, before I got into training for marathons and triathlons ... which takes up most of my spare time these days. But since I rode my bike to work Friday and ran on Saturday I had a "free" day to do with what I wanted ... and that was hiking. I love the feeling of being out in nature, communing with a friend and the wild (to the extent that we are away from the hustle and bustle of traffic and shopping malls, etc.)

It is a good feeling to be both active - raising your heart rate through hiking up hills, and serene - through appreciating the natrual beauty around you, and enjoying the company of a kindred spirit. I also happen to think that hiking is good cross training, making use of the glutes and other pelvic stabalizing muscles to rock scramble, and climb up/down steep sections of trail. It was a fabulous day ... and one that has reawakened an old passion. The winter time in the Bay Area is great for hiking, and I am so spoiled with many spectacular hiking trails within an hours drive.

Addendum: The next day my glutes were feeling it. Not only did the hiking reawaken a passion, it reawakened some lazy muscles too!

Today I decided that instead of going for a long run I would go the track and do one mile repeats. I haven't done this type of a workout in probably two years ... but the last time I did focus on mile repeats I PRed at the marathon distance - NAPA Valley Marathon in 2004. Since I missed my goal of doing a sub-4:00:00 at the Silicon Valley Marathon this past October I decided I would re-focus my energies on speed and strength workouts ... doing just enough long runs to keep my body reminded of them. Just as in Triathlon training I figure I need to focus on my limiters, not my strengths. I can run forever at a very slow pace, but if I want to meet my time goal I'm going to have to put some serious effort into learning to run faster and more efficiently.

This past Thursday I did some form work with a small group of runners and triathletes. Today I decided to try and put those form lessons into practice on the track while simultaneously working on speed. My goal was to do a mile warmup and cool down with 3 x 8:00 minute mile repeats in between, each separated by a rest lap (or more) around the track. I was pleased with the results, except for the knee pain I felt after the second repeat ... I stopped to assess it and stretch it out and was waffling about whether or not to do another ... of course I did and later regretted it. During my bike ride to work the day before I spent quite a bit of time in the aero position and had felt a twinge on the inner part of my right knee, but it went away so I didn't think any more about it ... until after my third repeat. I couldn't lift my foot up behind me without it really hurting - it felt like IT band but on the inside of my knee rather than the usual outer aspect. I walked it out for a lap and then jogged a slow cool down mile. More testing of the knee and I made an immediate call to my massage therapist to try and get an appointment on Monday. Then I scooted home to ice it, and it's feeling a little better now, thank goodness.

I have a great 30 lap sports watch that I used to time my repeats, but unfortuantely I wasn't paying attention and hit the "stop" button instead of the "split" button at the end of my third repeat ... when I restarted to measure my cool down lap they were combined. If I want the data I have to learn to be more precise about measuring it - arrghh. Figuring out technology is yet another one of my limiters that needs practice!

Results:
Mile warm up (not timed)
1 mile x 7:58:02
5:22:07 (REST lap)
1 mile x 7:59:54
7:24:97 (REST lap + stretch)
1 x mile 7:48:00 ? (13:10:30 total time measured - 5:22:07 estimated REST lap)
Mile cool down @ 9:45:66

My husband and I always end up in a heated discussion about my riding my bike to work ... It's something I used to do quite a lot, usually riding part way with a colleague, but occasionally riding alone. But it's been at least six months since I last rode my bike to work with a friend and a year or more since I last made the trek alone. So when I informed Peter last night that I was planning to ride to work today he flipped out and went into lecture mode. He was worried about the traffic, and admittedly I have to navigate some pretty busy intersections and bumpy roadways. Bad things can (and do) happen. I know that. But a shrinking violet I'm not and I can't stand the thought of not doing something because of being afraid of what "might" happen. Plus, I feel pretty capable about negotiating my way around potholes and between lanes of traffic. I constantly scan my surroundings and glance over my shoulder to see what's coming up from behind as I approach tricky intersections and merges.

He wasn't happy with my decision to ride to work alone, threatening to "forbid" me to ride to work (in a joking but serious sort of way). He would have felt better if I were riding with someone, but unfortunately there wasn't anyone going my way. I stuck to my guns and eventually he accepted my decision. But I had to agree to text message him when I got to work so he would know I survived the ordeal ... which I did, as the good 'lil wife I am.

Instead of rushing out the door at the crack of dawn (my original plan), I decided to take my time getting ready. There were no early morning meetings, and I figured that waiting until it got a little lighter made good sense. So I made breakfast and coffee and organized my gear, remembering to attach the flashing bike light to my backpack for added safety (another of my husband's stipulations).

After the first 15-20 minutes on surface streets (the worst for traffic and potholes) I hit the expressways which take me the rest of the way. It has been my experience that the marjority of drivers out there are descent and tend to give bicycle riders a wide berth. Round trip is roughly 27 miles and it usually takes me 1:20:00 or so, depending on the number of lights I hit on the way.

I realized about 45 minutes into the ride that I was forgetting to drink because it was quite cold out. I kept up a good pace the entire distance, and managed to get to work very close to the time I usually arrive, feeling invigorated and ready to start my work day - after blogging of course!

I've had a very positive post-Silicon Valley Marathon recovery period so far ... I've managed to get my regular swim workouts in and I'm feeling really strong in that area, even managing to keep up with the "fast" people on occasion. I got out on the bike last Sunday afternoon for a moderately hard 2 hour ride with my husband. It felt sweet to be back on the bike and going fast.

I've been frustrated lately by dragging my gear to work and then getting so busy that I end up not running, either because I'm too busy at lunch, or because it's dark by the time I leave. So today I joined a "very" small group of runners/triathletes at 7:00 a.m. to do some form drills on the trails near where I work. It is definitey something I want to keep up. What was amazing to me is that our overall speed was probably faster than it would have been if I had just gone out and run 6 miles. We did a bunch of different drills along the way, interspersed with easy running and pick ups. It was a fabulous workout and I noticed that it felt easier on the way back than it had on the way out. The point of the exercise was to wake up and recruit muscles other than the quads, calves and hammies. I felt it in my glutes so I know it was working!

My week's activities included swimming, lots of yoga and finally yesterday walking and running a bit. It was supposed to be raining but instead it ended up being a beautiful sunny, day. So I called up a friend and we met for a walk at a local trail. I walked the first 1.8 miles while chatting with her, enjoying the lovely fall colors, and the crowds of people doing various activities from biking, to walking to skateboarding. Then I decided it was time to test out my running legs, and ran back to the start. I felt really good ... not sore or tired, just invigorated. It felt good to be running again, even if for such a short distance. Afterwards I walked it out some more, and then of course, we went for breakfast!

gears.tucson.ars.ag.gov/.../fall-leaves.jpg

It was a very relaxing day, with just enough activity to determine the status of my post SVM marathon legs ... the verdict? They are in good shape. I'm hoping to be able to add distance as well as some hill repeats into my training schedule starting in a week or so. Rock and Roll Arizona is only two months away, and my game plan is to concentrate on strength and speed workouts going forward, while maintaining reasonably long runs on the weekends, in the 10 - 18 mile range. Jeff Galloway's Book on Running is still one of my favorites and I find myself turning to the advice in its pages when things aren't quite going the way I expect or want.

I can't believe how great I am feeling this week ... I mean it hardly seems like I ran a marathon last Sunday at all. My body has recovered so incredibly well. I guess that's a testament to the regular training I did throughout the year and the fact that I was able to build a strong, solid base. In addition, I was able to swallow my pride and not push harder in order to finish faster at the expense of risking injury.

I'm over being disappointed at not qualifying for Boston, and since I'm feeling so good I decided to give it another go in the New Year. I've set my sights on PF Chang's Rock and Roll Arizona Marathon on January 14, 2007. My friend, Fred, is doing the 1/2 Marathon, a course I did in 2004, which happened to be the inaugural.

I'm psyched about my decision ... Hopefully I'll be able to turn a negative, of running slower than anticipated at SVM, into a positive - by going into Rock and Roll Arizona with a really great 26 mile training run under my belt and a good mental attitude. If I assess myself honestly I would have to say that I didn't really feel "ready" for SVM ... but I am already feeling hyped up about Rock and Roll ... so maybe that's a good sign!

I have another odd (in a good way) piece of news to report ... the plantar fasciitis that has been plagueing me for the past year and a half is completely absent as of Tuesday - gone. I don't know what I've done differently, other than taking a dip in the ice bath at my massage therapy appointments pre and post-race, and doing Bikram Yoga on a fairly regular basis. I'm happy as a pig in s-h-i-@ about it, but am also acutely aware that it could come back at any moment ... and probably will, once I ramp up my training again. But it is so nice to be pain free, even if temporarily!