My 1st 10K - The Tualatin Rum Run

I was nervous about this run. Would I be able to maintain a decent pace at the start and not burn out early? Would THE HILL eat me alive? Would I meet my goal pace of at least 12:52 minutes per mile? Would I stay injury free?

I could barely sleep last night. I drank a ton of water, then went to bed at 9pm, yet couldn't get to sleep until after 10pm. I woke up at midnight, and again two hours later. At 2:00am, I ate some turkey, swiss and Dave's Killer bread before going back to sleep for another few hours. When I woke, I drank my Odwalla Strawberry Protein Monster (link here) and quickly got dressed.

I was going to wear a tutu today, and brought it with me, but since I didn't see any others there with a tutu, I just left it in the car. As a note, after the race, I saw three women in tutu's. I will wear it at next month's race as that one is a costume race.

We got to the grounds and it was wonderful. First, you hear steel drums being played over loud speakers. When you walk up, you are greeted by a giant pirate figurine and you see tiki's and torches all over.

The line to get our packets and shirts was very short and fast. It took less than 5 minutes to get our stuff and put on our bibs. There were a lot of neat vendor booths as well for browsing about before the race.

There was 548 runners in the 10K race. My goal was to stay as far away from faster runners as possible because I still have no self-control in Starting Line pacing. Or so I thought! I stood way in the back and set my iPhone music to start on the song "EASY" by Lionel Ritchie. My friend Christine, who is really fast, was up with all the gazelles.

At the start of the countdown, I started the music on my iPhone, and pulled back immediately to MY pace and IT WORKED!!! I was being passed by a lot of people at the gate, but that was not affecting me. I kept pace. I thank Lionel Ritchie for that.

A speed walker passed me at the half mile mark. I never saw him again. At around one mile I started noticing that I was now passing some of those who had passed me. My monitor said I was still on pace, so I kept going.

At the first water table I pinched the cup (which I heard makes it easier) and still I ended up with water going up my nose. What a dork! I must practice that.

The path went through some very nice natural meadows and woods. The first problem I had was at just around 1.5 miles we started up a slightly steep hill leaving the natural area and going into neighborhoods. I only saw one person actually running this part. I then noticed my 12 ounce bottle of Nuun was down to just 4 ounces and I hadn't even drank any of it yet. I downed it all, then stopped running long enough to take my ampiphod belt off, loop my now empty bottle through it and put it back on with the bottle behind my back. Then I began running again. The incline went on for some time and here is where I started passing more people. My goal here was only to keep my heart rate level.

Going down hill was a nice change. We wound through some nice residential areas, then into some wooded areas. I was surprised to find the trail turned to dirt. Luckily, there was wood chips in most of the muddy spots. It was beautiful!!! I loved this section.

Somewhere in there, at 3.4 miles I ate my 5 SPORTS BEANS (link here).

There were bathrooms along the way (being as we went through park areas) but I was fortunate being able to keep going. Some had lines.

At the 4 mile mark my iPhone MapMyWalk announced my pace. At that point, it was 11:02. I yelled out "YES!" and fist pumped the air. I felt GREAT! (I suspect that was about when the Sports Beans kicked in).

Coming out of another area of the park, there was a young man directing traffic. This was where the 5K route and 10K route merged. I was about to smile and say "Thank you!" (as I always thank the volunteers), when I heard him speak on the radio: "I am seeing the last of the 10K stragglers coming in". EXCUUUSSE ME?!?!?!

I am having the race of my lifetime, and I am a STRAGGLER? That HURT! By the way, according to my placing, there was almost 100 others behind me out of a race with 548 runners so at least I wasn't alone.

Around the corner from him, was THE HILL.

THE HILL was not my friend. I made it most of the way, then when my heart monitor started yelling at me, I walked the rest of the way. Even walking, my heart rate didn't want to go down until I reached the peak.

THE HILL made casualties out of every one I was near. Not one single person in my group was running it by the time they got closer to the top. Even those that looked ultra-fit were walking it. My friend Christine (who was way ahead of my pack of stragglers) nailed it. She eats hills. She rocks.

I ran the rest of the way down. In fact, I ran paces of 8.5 to 9.5 for that mile. I caught up with two girls that I had been running behind the first few miles. I even passed them. My heart rate was a sweet 165. If my knee was stronger, I could have ran that decline at 7.5-8.5 instead. (Sports Beans again?)

Then I came back to the village area. My Garmin said I had already ran 6.2 miles though as I was entering it. Then, the trail in the village felt like it didn't end. I wanted to see the finish line and couldn't so I put it into kick gear and ran an 8 minute pace. That was dumb. My heart rate hit 183. I then had to throttle way back down. I didn't hit kick-gear again until I was approaching the finish line. Then I let it go all out and crossed it. I suspect that my finish photo (if they caught it) will be goofier than heck. I can't tell if I was dancing over the line, jumping over it, or what. But I felt ECSTATIC. Then, I felt wobbly. Luckily, my friend was there to guide me away as she handed me a water bottle. Gotta love her for that. I really felt wobbly. Isn't that supposed to happen only in Half marathons and marathons?

After we walked my run out a bit, and I downed a banana and water, we went and stood in line for our chicken. The young guys behind us were talking. I heard one say he can't believe how wobbly he felt at the finish. YES!!!! It wasn't just me!!! Here I am with the pirate again, after my 6.2 miles.

The race organizers printed the results and put them out for us to see. It said I ran it in 1:11:54 with an average pace of 11:12. This could only have occured if the race distance was 6.42 miles. A 10K is 6.2 miles, right? My Garmin said it was 6.38. I have never seen my Garmin be that far off. In fact, it was right on the money on the markers through out the race. hmmmmmm  Then, I got a text tonight and a link. It shows the same finish time, but a slower pace. it appears they shortened the distance to 6.2.

My Official Race Time:

01:11:54 for a average pace of 11:35 minutes per mile.

I am STILL EXCITED!!!! I totally beat out my pace on every single 5K race I ever participated in and I did it running TWICE the distance. Also, NO INJURIES and no strains.

Thank you Get Fit Live Fit for the great training plan.

Thank you Energy Events for a great race.

Here are a few more shots from the day - including that AMAZING hot chicken and rice dish they served and the guy who gave me the post-race Jamba juice that caused the most intense brain freeze.

Pre-race Jitters

In 12 hours I will be en route to the Rum Run in Tualatin, Oregon. It will be early in the morning for me and I am not going to lie. I am feeling ALL kinds of pre-race jitters on this one. It is, after all, my very first 10K race.

Jitters include:

1) What if it rains really hard and I didn't wear my jacket?

2) What if I wear my jacket and it doesn't rain at all?

3) Will I have fueled adequately for 6.1 miles?

4) Should I carry my handheld fluids as well since I typically drink before 2 miles? I think so, but will it just be extra baggage I won't need?

5) Will my tutu be the only tutu there?

6) What if I have to use a bathroom (#1 or #2 - doesn't matter) between 8:30 am and the finish line?

7) Just how big ARE those two hills?

8) Will my IT band and knee endure?

9) Will I be able to refrain from the curse of poor pacing when around faster runners? It kills me every time!

10) Will I be in very last place?

So....going to be early tonight....going to try and sleep (HA!!) and going to try and not forget anything important in the morning. I will check in tomorrow post race.

Anticipation!

1: I am one pound from being in a new decade of weight numbers and one pound from my goal for Shelby's graduation date of 6/14/2012. YES! So close....so close....

2: My first 'official' 10K is this weekend. I am nervous as heck, psyched out mentally after my run two Saturdays' ago, stressing the early EARLY morning wake-up to run, but still can't wait to see what my first one will be like and to see if I can beat myself and my fears by completing it at 1:20:18 or LESS.

Not Alone Tonight

My training program is given to me weekly by email. Wednesday nights are 'Track Night'. However, those that meet together in a group do so an hour after work across town from me. I started going to the track between my office and my home a few months ago and I have, without exception, always had the track to myself.  I was ending my hour when the 'group' across town was just warming up. With my schedule, going to the nearest track is best.


Rain, wind, cold or shine.....
the track was always.......
mine all mine.

I drove in today happy to see the parking lot empty. But, as I walked up to the track I saw four adults stretching behind the big container by the track. They had parked on the other side.

I am not going to lie. I was really disappointed. I had planned on trying  a new workout called 30-20-10's (SECONDS!)  instead of my six 800's the coach assigned. But, I didn't want to try weird new things in front of others. So, I took off on my 800's.

The two men passed me so I moved to the 2nd lane. I gotta admit though that I found some extra mojo and umph tonight with these two men out there kicking my butt.

The two women just walked. One walked (as I was always taught walkers should do when sharing a track with runners), on the outer edge. The other woman though was walking all over the two inner lanes.

Then, an older gentleman showed up and he took the far outer lane and walked.

Then a woman and her daughter showed up to walk and they too, took the farthest outer lanes.

The woman walking in the inner two lanes literally jumped in front of me THREE times hearing me coming up behind her. If she had stayed put all three times, it wouldn't have been a problem. But at one point I had to do a funky high speed mid air twist to avoid collision and felt it in my bad knee when landing. Grrrrrrrr!  You would have thought she would have caught on seeing all the other walkers on the outer edges and got off the two inner lanes.

So - my track had seven other visitors tonight. I guess that happens when the weather gets nicer. The two men resulted in my having my best 800's yet. The one woman caused me to twist my knee.

I guess it is no longer "my" track but....I can look forward to some good speed work on Wednesdays now.

Might need a cattle prod for errant walkers though.

Hydration in the Heat - Thanks NATHAN!

Anyone else use camel-backs for hydration?

• I usually ran with a 10 ounce hand-held bottle. As temps increased, I found it was too little water. Also, after 40 minutes, that bottle becomes annoying in my hand. 
• Needing more fluids, I bought a much bigger bottle which did offer enough fluid, but after 6 miles, I hated carrying it even more than the small one. I was switching it from hand to hand the last two miles.
• Frustrated with hand-helds, I got a belt with two bottles. The problem with this was that the belt had the pocket and bottles on the lower back. This required me wearing another belt for my iPhone (that I take in and out a lot on runs for photos) and it required my stopping to get and replace the bottles when drinking. SOLUTION: I wear the belt backwards.  I may look like a total dweeb, but I actually like that best but it is only 20 ounces combined fluids.

I sweat a LOT!!! I mean....a heaping heck of a LOT. I am usually drenched and can wring out my baseball caps after as little as 4 mile runs. I am training for a half marathon. I need a lot of fluids.

So, today I tried a camel back that I got in the mail today.

I LOVE IT!!!! I filled it up half way with ice. I then added a small bottle of gatorade and a small amount of water.

The down side is that during the first two miles, I could hear the ice cubes sloshing around.

But, this was a comfortable way of carrying a lot of fluid. I carried over a liter of fluid (it can contain 2 liters) without any discomfort.

• No back or shoulder discomfort.  The straps are designed to prevent shoulder strain and even the weight out. 
• There is a pocket big enough for my iPhone on one strap, and a one for my sweat hanky on the other.
• Even in 79.3 degrees and 45 minutes in DIRECT sunlight, my drink stayed cold.
• I love having my hands free.
• It didn't bounce.
• The front straps are breathable and wicking and are designed for women (under the breasts).
• And the bonus! I could feel COOLING all along my back from the ice and wicking material between it and my back. It was still cooling my back after 46 minutes. My little waist belt doesn't do that. ;)

I will use my waist belt with the two bottles for my short runs and 10K's, but I now know that I no longer have to worry about hydration while I am training for a half marathon.

Yes, I sweat under it. But, I never felt hot spots under it.

Here is the one I bought: Nathany Intensity Women's Race Vest

My First Dirt Trail Run - 6 hard miles

Totally unprepared for this one. It was THE hardest run yet. I had no idea dirt trails could be so much more challenging than asphalt ones. And I ran 6.13 miles on it.

• Loose gravel and the occasional rocks, branches, rivlets, and a large fallen tree to duck under? Okay. I get that. It's a trail. 
• Muggy sauna-like spots along marshy spots? I get that. 
• Insect hordes to add protein to my daily diet? Gotcha. I am getting pretty used to that too. 
• Countless little hills that offered steep up's and downs both ways that just eat at your hamstrings, quads, glutes and hip-flexors over and over and over for miles? OUCH!!! That kicked my arse!! Two of those stretches of hills registered on my MapMyWalk as cat 5 hill work.

I think that if I had run those same hills on asphalt I would have felt better. But when you add the terrain change and heat to those hills I was really really unprepared.

My heart rate hit 182 in the first 1.25 miles. I had to keep getting slower and slower and expecting the run back to be easier was a big mistake. It was harder.

I felt it every where in my body and for the first time had to stop on a hill mid-run and take a breather. I didn't feel bad about taking that break though. Every single runner excepting one shirtless guy that I saw when going out was walking when I passed them coming back. I wanted to walk, too. At one point, my Garmin said I was 'running' two quarter miles at paces of 14:08 and 14:20. I ran 7.3 miles two weeks ago and NEVER had a quarter mile split any slower than 13:40 and that was on a steep hill. This was just a SLOW day for me.

But I made myself keep shuffling and bopping along. I am PROUD about that. :)

Recovery took longer than normal. I had to do a lot of walking when I got back. Drank my protein enriched chocolate milk, stretched a little and walked some more before doing more stretching.

Yes - I got a KILLER workout!!!

Yes - I made it without walking!!!

Yes - somehow my IT band and knee felt okay!!! (yay to the new shoes)

Still, I don't think I want to run that particular trail again. At least not until fall or cooler temps. ;)

My weight: 161.4
Temps   :  75 degrees
Humidity : 22% (but I suspect it was more so along the water where I was running)

This is the lake/creek I was running along

This is a blurry photo of the better part of the gravel based trail. 

At half way between parking lots it narrows to a really narrow less level trail. 

(the girl in this photo and I kept passing each other until she turned back at the boat docks)

189 donuts

1:  My weight when I began running was 188.6 pounds (August 2011) and today I weighed 162.0. That is a loss of 26.6 pounds.  That means that when I began running, I was doing so carrying around extra weight equivalent to the weight of 3 gallons of milk, or a large bag of dogfood. No wonder stairs wore me out.

• I have 3 pounds to go to meet my June 14th goal, and
• 8 pounds to go to meet my July 4th goal. (Not likely at this point but that is okay!)

2: Since September, I have lost the following;

• 2.5" around my back
• 4.5" in my waist
• 5.5" in my abdomen
• 4" in my hips
• 2.5" per thigh

How oh HOW did I ever let myself go that badly? 2003 was a really bad year for me...but that was still no excuse to pack all that weight on and then to just let it stick around! 

3: I have run a total of 154 miles since New Years.

4: I am still slow but in the last 5 months I went from:

• 3 mile RACE at a 12:49 pace, to....
• 7.32 mile casual run at a 12:21 pace, and  
• 4 mile casual runs at less than 11:22 (on several occasions).

5: I have gotten used to eating bugs. Well, mostly.

6: Since New Years, I have 'run' off the equivalent of approximately 189 donuts.

7: I learned that when you get a new STYLE of shoe, you really should show some restraint and not just go out and run your longest run yet in them...no matter how awesome it may feel at the time.

8: In the last 5 months I have learned a variety of brand new words and/or alternate meanings for words such as:  IT Band, Rolling, I.C.E., Scraping, Fartleks, Pyramids, 800's (YUCK!), etc.

9: I found out how amazing wicking shirts and Fiona bras can be.

10: When losing weight, make sure you have properly fitted undergarments. Wearing ones that are too big while running can make for an awkward workout.

11: I know I would lose weight faster if I gave up my new favorite lunch, but I have been eating it almost daily at work for 5 or more months now. I follow a woman on here who Runs for Coffee. I run for big fat bagels with nut butter and sliced banana's on the them. And oh yeah - Jelly belly's. It's a weakness. 

12: I forgot to add one of the neatest things about running!!! MY MENOPAUSE SYMPTOMS ALL STOPPED! I started having regular raging hot flashes throughout 2011 up until around October. They they got lighter and lighter with the more I ran. Now, I can't remember my last one.

COME BACK WINTER!!!

After a cool spring, we hit over 80 degrees today, and I went out and ran in it after work.

On an asphalt trail....in direct sunlight....

And it was not pleasant. This is a surprise to me because I moved here from the desert and I was very active there. Today's humidity was 31% which is twice what the desert had, but still very low for here.

I had sweat trickling down the back of both of my arms before I hit the first half a mile.

My 10 ounce container was filled with solid ice and gatorade when I left but every ice cube was melted quickly. The sweat band in my cap couldn't keep the sweat off my face and out of my eyes by mile 2. I drank all 10 ounces of fluid by the 3rd mile and at 3.5 miles I was feeling as if my head was so hot from the direct sunlight/run that I HAD to take my netted summer cap off.

My heart rate started going up, up UP while my speed went down, down, DOWN so
 I cut my four miles short and went home - dehydrated. Ran inside and grabbed my BIG water bottle and then I downed 18 ounces of fluid on my cool down walk. All my clothing was SOAKED. Literally.

This is going to be a long summer if I don't acclimate to this. I signed up for another 20 weeks of the Git Fit Live Fit running program and we will be running every Wednesday at 6pm (hottest time of the day) through July and August, onto October.

3.78 miles
11:34 moving pace (doesn't include the two long stop light waits at Andressen)
Outdoor temp: 80.4 degrees
Location: Padden Parkway Trail - direct sunlight

Adjusting to a Lower Heeled Shoe

I was warned that the significant change in heel drop between my old shoes and my new shoes (12mm to 8mm) might cause some unexpected discomfort. Most specifically, in the lower legs.

So first, the good news:

I have not had a single arch pain since I got the new shoes. That has been resolved. Completely. Such a nice change after weeks of ongoing pain that was becoming 24 hours long. GONE!!!

Now the bad news:

I ran 5 hill sprints last night after a short warm up run of one mile. By the fourth sprint I was feeling discomfort along the back of my legs that was almost enough to make me stop and walk. The pain was the back of the calves all the way up to the back of the thighs. Very odd. Then it stopped. I finished the sprints and the mile run back home.

Today I felt random pain. Once it was on my outer upper hip. Once the hip flexor. Once the left calve.

I went to the track for my 400's and on the 2nd lap I felt something VERY disturbing. I could feel what felt like my knee cap sliding across the top of itself? It burned too. I stopped and massaged my knee cap and when I ran again, that sensation was gone and remained gone. However, I then had a burning pain below the center of my knee. I had to stop after just my sixth 400 on a nice spongy school track. That was so frustrating. I ran 7.32 miles non-stop on asphalt and concrete last weekend and felt fine up and down hills. Tonight I am on a composite track, running flat and have to stop at 1.5 miles that had walk breaks every quarter mile!! NOT COOL!

By the top I got home, that pain was gone. (What is with these hit and run pains??)

Now, hours later with my feet up, I feel light flutters on the upper outside of my knee. Little spasms. This time, it is in the IT band area I am used to feeling stuff happen on. DANG IT!!!

I wrote the coach tonight for some advise. Should I switch between the shoes in alternating runs while I adjust to a lower heeled shoe? Cut my miles way back for now? HOW do you transition without causing injury?

Momma's Got A New Pair Of Shoes!

I have been enduring pain on my left arch for a few weeks. It has been getting worse as my mileage has increased. It is the same burning arch pain that I used to get when wearing high heels too long. I brought it up to my physical therapist at PT yesterday and he suggested that I go to Fit Right Northwest and get a new gait analysis.

Went in this morning and told them my problem. They had me take off my socks and shoes and run on the treadmill with the video camera aimed at my feet as I ran at my typical pace. It was played back in slow motion.

They explained that my pronation is real, but doesn't merit the industrial strength ultra support shoes I am now wearing. He said he thinks I belong in a MID-control shoe. Not the ones I have been in. I explained I had been fitted with them last August and he said that makes sense. I wasn't running yet. I was almost 30 pounds heavier. I wasn't doing strength exercises. He said that it appears all my hard work is correcting my posture/pronation issues. Also, he said it IS possible I can even go another step down in the future to even less support with more hip alignment/strength and weight loss. He isn't so sure minimalist will ever truly be an option with the pronation but we can get real close.

ALSO - my feet are bigger than previously thought. He measured and said he would recommend a size 10. The black toe nail on my right foot is proof that my 9's might have been too small with all the hill work in my area. ;)

I had the sweetest sales girl. Her name is Kristen. She let me try on every single brand's mid-support shoes. Some shoes I knew instantly after just four steps were a NO! One had a heel that was too low. One had a side that was too high (and cutting into the ankle bone). Some shoes required a run around the in store track before I ruled them out or made them a 'maybe'. I really wanted the cute lime green Asics to be the ones, but they weren't even in the final three. I wanted the Mizuno's to be the ones too, but those had a heel that felt wobbly to me just walking in them. The pink Asics were one of the final contenders. So were some Brooks. Then she brought out a pair of Saucony's. As soon as I put them on, I told her, "these feel like bedroom slippers". To someone who has been wearing extra stability shoes forever, that was NO exaggeration.

It was then down to the Asics and the Saucony's.

Putting one of each on my feet, I ran down the street and back. The Saucony side felt better.

Then she alternated the brands and feet and off I went again.

The Saucony Progrid Guide 5's won hands down. They have a MUCH lower heel so it is designed to help midstrike! YAY!! I need all the help I can get. They have a wider toe box. They felt so darned COMFIE. :)

I got home and told the hubby I was going for a SHORT "3 or 4 mile" run. He said, "Yeah. Right."

This was within an hour of eating a full sized Hawaiian burger (no mayo). I had a stomach cramp in the first 100 yards. It hurt. In fact, it hurt bad. I can't remember ever having a stomach cramp running before and didn't know what to do so I slowed down and kept on going. The cramping stopped before the end of the first mile.

I didn't get home until after I had ran 7.32 miles. Guess the hubby was right. He knows me well. I always seem to take a wrong turn on my 'good' days.

I loved the shoes. Instead of feeling like I was being jack hammered on the side of my left arch, it felt like it was being massaged. It felt good. I did feel muscles being used that hadn't been before in my calves but nothing painful. I am totally stoked.

Normally, I would not go out and do my longest run in over 14 years in brand-new-out-of-the-box shoes, but.....

It just felt that good.

http://connect.garmin.com/activity/172683746

50 Years Old Today

Took the day off from work, cleaned house and went for a workout run along Salmon Creek Trail.

Coach's challenge for today was: run 45 minutes and maintain a steady heart rate through out the run, including hills and declines.

That wasn't fun in the very warm midday as I kept having to go slower....and slower....as the miles increased.  It also didn't help when the sun decided to make it's appearance while I was out in the open. I ended up getting really warm and drank ALL 10 ounces of my Gatorade/ice/water mixture by the 3rd mile. I was almost walking by the end of the run in my attempt to stay at a level heart rate. When I downloaded the data from my Garmin I found that I was fairly successful in keeping it at an average of 172, going no higher and no lower than 4 hbm's for the entire last 3 miles after I warmed up.

A bonus of going slower was I got to enjoy the beautiful scenery and wildlife.

Not every run is meant to be a fast one. Right?

Weather: 64 degrees, partly cloudy, 74% humid
Average pace: 12:39
Best pace: 9:51 (*smiles*)
Slowest pace: 13:32 (*gags*)
Weight: 164.4

Aches and pains in the run: Just slight pulling behind the knee/upper calf on the little hills. I might still be recovering from that big hill three days ago.

Runners high moment: None today. Except maybe seeing a port-a-potty when I got there?

So happy to see this...

After the first few yards I turned and saw this...

And there were plenty of flower blossoms lining the trail...

A cute little bridge crossing a stream

Heading back west, several runners and a walker approaching. 

Lots of people were out today! :)

The waters came right up to the trail in some spots. Very neat. 

(except all that extra protein I was ingesting)

A shot looking to my right while running...

My 1st 6.2 miles - The Nike Commercial - Whining & Winning

Maybe it was because was my first day running in seven days. Maybe it was because I had been downing Cold  Flu meds daily and nightly since last Monday. Maybe it was just ONE OF THOSE DAYS.

Today it was supposed to be the warmest day of the year (to date) so I wanted to get out early. I slept in, instead.

Today I was supposed to take Forest Hill Park, but there was another hill I have been meaning to try again....so I drove to that route. It is the same one I ran New Years Day morning during a race. Here is that original blog.

I ran the same 3.39 mile course as that morning and I SWEAR that course got harder. Not easier. I wanted to quit at 2 miles. I wanted to quit at 2.25 miles. Rinse, lather, repeat. It just seemed that it was a whole lot of uphill work in the 59 degree midday temps. Never ending.


The first three miles literally felt like the longest three miles I have ran to date. 


Then, I stopped and started walking back the way I came for the equivalent of about 4 houses and I started running again.

There were a lot of runners and bicyclists out this morning. The runners were all friendly smiles and waves. There were two totally separate girls that I saw - twice each - in my full loop and reverse. I suspect they too were doing full loops with reverses. Also, there was a set of girls running together that passed me. They looked so strong. Their cadences were equally matched. Posture perfect. Hair dry (mine was soaked).

They reminded me of the girl from the new Nike commercial - which by the way I LOVE. Here is the long version of it.

Speaking of bicyclists - is it just me, or - are bicyclists generally more anti-social towards runners? Today wasn't the first time I have smiled and flashed a wave at bicyclists only to receive little in return. It was really noticeable today as there were so many of them. Only ONE smiled and waved back. When I ride my Fuji on cross training days I ALWAYS smile and wave to runners.

Oh yeah! I learned something new today - Heart rate and perceived exertion are NOT synonymous!

For example, there are times my heart rate is up to 180 and I feel great. I can sing while running even. But today, running down hill at around mile 4, it took sheer guts to keep moving. My legs felt heavy. My shoulders hurt. Even felt some pain in my lower right side. For the first time in my life I even felt like I could throw up from the exertion. I looked at my monitor expecting my HR to be through the roof. It was only at 169. 

That was a new experience for me. Maybe it is the remnants of my being sick all week?

I drank all 10 ounces of my Gatorade during my 6.2 miles and I sweat so much that the brim of my hat was drenched. The back of my wicking singlet was soaked. My hair was dripping. I got home and weighed 1.5 pounds less than when I left even though I drank that 10 ounces and ate a Soy Joy in between. It wasn't pretty today. I am using my 24 ounce jug next time I go this far in warm weather and I will be diluting the Gatorade. It was too 'thick' for my taste when running.

My times? I ran the 10K in 1 hour and 19 minutes and 43 seconds. That is a 12:53 pace and includes the walk in the middle of the run.

Enough of the dismal! 

Here is the good stuff:

1:) I finished the 10K without dying. It was my first time in over 10 years.

2:) I took that hill which is 2 full miles of incline in the first 3.3 miles, without stopping a single time. I had to walk most of it the last time I ran it 3.5 months ago. (I will not dwell on how my average pace wasn't much different though)

3:) There was a lot of pretty scenery and beautiful spring flowers to enjoy.

Here are some cell shots from today's run - 

Cherry Blossoms were falling gently down 

onto me and the path

Some of the pretty scenery 

More pretty scenery 

They say if you look great after a run you are doing it all wrong.

I must have done it very right today. ;)

First half of the run 

Min Elevation 150 - Max Elevation 299

Total incline = 149 feet

My Latest Lesson - The Neck Rule

I haven't run since last Saturday. Today is Friday. I have been irritable and chomping at the reins for three days wanting to RUN.

Last weekend I came down with a bad head cold. Luckily, Sunday was a rest day and Monday was cross training day. When Tuesday came though, the cold had sunk deep into my chest with a bronchial like cough.

I did some research to see if I should run. After all, I had no fever and felt ready to roll....I just wanted to see if running would be good or bad. Would it weaken my immunities or possibly be a good thing and sweat out the virus?

What I learned is this - taken from this article at Runners World:

Symptoms below the neck (chest cold, bronchial infection, body ache) require time off, while symptoms above the neck (runny nose, stuffiness, sneezing) don't pose a risk to runners continuing workouts.


This was disheartening to me. But, I read a lot on the subject (and even wrote my coach) and it was universally agreed - Don't risk running with a deep chest cold or bronchial cough.

So, today was my first day without any coughing or bronchial phlegm.

I can't wait to hit the road tomorrow!

Additional links:

http://running.about.com/od/injuriesandillness/f/runandcolds.htm

http://runnersfeed.com/should-i-stay-or-should-i-go-neck-rule-for-sick-days/

A Lesson in Shoes

I have been increasing my mileage the last two or so weeks. Also, I have been increasing speed.

There has been a cost though. My feet hurt. The shoes are so tight across the width of my foot it is very uncomfortable on the road. Today, I felt pain on the on the outer edge on the inside of my left foot (not in or under the arch, but across the top of it).

When it was time to go to track for group speedwork after work, I drove instead to the shoe store where I bought my shoes. I also brought my brand new (still unworn) pair of the same exact shoe I bought on sale, in case I needed to go a size up since it felt like they were shrinking. The salesperson was so amazingly helpful. He first explained that the foot pain on the inside could be from last nights very intense hillwork/speed work. He checked my shoes and agreed they were too tight across the front width of my foot.

He also compared the wear of my used shoes (with 138 miles on them) to the new shoes. I am landing on the inner heel but rolling off the middle of the shoe. He said the wear is 'fine' and shows nothing to worry about.

Then, he fixed my shoes - are you ready? - he took the manufacturers inserts out.

He took off his shoes and showed me his were the same. I took them for a test spin around the parking lot and WOW!!! My feet were so happy. :)

I couldn't wait to try them out at home. I ran my fastest 1.6 straight miles as a test run (this is a recovery week) and here I am without a single foot complaint. I even took them on a 'hard' quarter mile loop in my neighborhood park to test for impact issues with the inserts being gone. No issues.

I wish I had thought of taking out the inserts a month or two ago. I didn't even know that they came out!

Funny the things you learn along the way.

Shoes: Asics Gel Foundation 10
Weight: 165
1.6 miles up and down in the hood @ a 10:57 pace per Garmin.
Weather: Very cool, refreshing light rain.

Diet? WHAT diet?

I rationalized today. ALL day.

Jelly Belly jelly beans are low fat. Right? One Lindor Truffle won't kill me, right? 6 or 7 robins' egg malt balls are a serving, and a serving can't do TOO much damage, right? And that scrumptious amazing chicken/veggie lasagna with white sauce? The one I had two large servings of? Well, it IS a holiday, isn't it?

This is my first full blown BINGE since I began running last fall. It won't happen again until the 4th Of July when my son and his family come visit from North Carolina.

Too bad this coming week is a recovery week. Today might take a week or two to burn off on a good week.

I am not standing on the scale tomorrow. I might not stand on it all week.

*slaps self on the side of the head*

Husband is under strict orders to take all the left over lasagna and candy to work with him tomorrow. :)

Added 15% on my long run - 5.17 miles

Coach said that for my long run this weekend, to try for another full 4.5 miles and to do a recovery week next weekend. However, today was a BEAUTIFUL day. No clouds. Beautiful blue skies. Runners all over the place out there. I got the fever and went out for a 4.5 mile midday run along Padden Parkway Trail.

Not going to say it was easy, as it wasn't. I have been suffering vertigo (again!) and feeling queasy sea sick for the last two days and sleep has been horrid as a result. So my run today was something I fought for all the way.

Well, up until around the 4 mile mark.

Is it those Sports Beans? I only ate 2 of them at the 3 mile mark but I caught such a really strong second wind at the 4 mile mark that I just kept going. I had to FORCE myself to stop at 5.17 (when I passed my house) as I really felt like I could have ran a full 6 today and I have heard that you shouldn't add more than 10% a week to your distance. I knew I had already gone over that.

Three hours later I still feel pretty good. Some light burning on that cursed knee, but other wise fine. Nothing requiring motrin or ice (though I will ice just because).

• Total miles per Garmin: 5.17 miles *

• Average Pace: 11:54 (under 12:00 for 5.17!)

• Weather: 56 degrees and full sun 

• Disappointment: Neither the Garmin nor the MapMyWalk logged the huge inclines on the foot bridge/roads that went up high over the 205 Interstate freeway. Instead, both of them 'read' the ground beneath and showed the hardest parts of the run as DECLINES. They were most assuredly INCLINES.

• Pride and Joy: I ran 5+ miles (8.32 K) under an average of 12:00! Maybe I can't call myself a 13 minute pace 5K'er anymore?

• Weight: A water retained 167. Thank goodness for Fiona sports bras!  

ELEVATION: Incline from 214 feet to 328 feet (114 gain)

The weather along the trail

Pedestrian Bridge going UP over the Interstate 

(VERY steep climb that the GPS softwares ignore and count the freeway below instead)

*Total miles per MapMyWalk: 5.30

YESSSSS!!!

Coach assigned us to go out and find a HILLY road and to run it. We were to try and maintain the same exertion levels going up as down and to watch our HR if possible to try and keep it level.

Finding a hilly road is not that difficult in my area. In fact, trying to find a flat road is near impossible. So, I chose the hilliest section I could find in my area. Here is a GPS used map showing the elevation I ran.

What I found interesting in this exercise was it wasn't going fast that was hard, it was slowing myself down that was. I had to do that a few times on the up hill climbs. Coach told us to walk if needed, but luckily, I was able to bring the HR down with a nice slow slog on the inclines.

GREAT NEWS:

• I ran my first 3.1 miles non-stop run under a 12 minute average pace!
• In fact, I blew it out the door with a whopping 11:35 minute average pace.

EXTRAORDINARY NEWS:

• I shaved a full 7 minutes and 30 seconds off my previous time on this same route from four months ago. I still can't fathom that.  Where will I be in another four months? 

NOT SO FUN NEWS:

• Although I am diligent about rolling, and my doing my IT band/knee routine every day at lunch, my right knee is now gently reminding me of it's presence. Luckily I have a PT appointment for Thursday already in place.

BACK TO GOOD NEWS:

• I will let the photo say it all. :)

I love the day after

Is it just me, or is the day after a successful long run the most wonderful day of the entire week?

I like how the day after, my legs feel - strong.

I like how I feel - strong.

Can't wait to do it again next weekend.

Ran with my pants on....INSIDE OUT!

I woke up and decided I wasn't going to go run this morning as planned. Still getting over the virus, it was still raining (this is the wettest March in the history of our city)  and I just didn't want to spend another run SOAKED TO THE BONE. I could use the treadmill tomorrow.

Then this afternoon, something weird happened.

I looked out my window and saw BLUE SKIES and white puffy clouds. I quickly got dressed, grabbed my gator-water, a hand full of Sports Beans, my iPhone, Garmin and thinking that I would be running on busy streets, I put on my brightest HEY-LOOK-AT-ME dayglow yellow running jacket.

Off I went! I ran out of my neighborhood and onto the big street that runs through town here.

Those who know me know I love trains, and it was a bonus finding the local train sitting out along the road. I ran up along it then ran backwards to snap this...never pausing.

Back on another main street I headed into what looked like an oncoming storm cell.

And right after I snapped this shot, rain drops started falling lightly. When I got to the beginning of the very long incline, it began raining harder. How does the rain know when to strike? I mean, hills are hard enough for me. MUST we add gusty wind and rain?

At the two mile/half way mark, I ate just TWO sports beans. I loved the taste, but now I know why some people complain about them. Chewing while running takes some getting used to.

At four miles, I looked at my heart rate and feeling like there was still something left in my legs, I went on past the street that would have taken me home. I ended up adding another half mile on top of my goal.

I had my fastest 3.1 mile time yet! Pace of 12:01. I bet I could have broke the 12's if I had been running flat ground! Maybe the July Harvest Days Run will be the day!

I ran my longest non-stop run in years, for a full 4.52 miles at a pace of 12:21.

Was it all the training? The speed work? The cross training? The losing weight? The Sports Beans??

Either way - I felt PROUD! And they say if you look great after a run, you are not running hard enough. Here I am after the run with soaking wet hair and blotchy face feeling mahvelous.

So feeling a bit of strain on my knees I walked home and went straight to my stretches. I was sitting on the ground, one leg extended in front of me and bending down to touch my toes when I noticed something wrong with the seams of my pants. Then I noticed the zipper at the ankle. I reached behind to my waist band and felt for the tags. My pants were INSIDE OUT. I had just run 4.52 miles through two of the busiest streets in my area wearing my pants inside out. LUCKILY the yellow jacket covers my hips so no one on the road could tell. But, I will have to be more careful when it starts warming up!!!

Weather: 53 degrees - wind gusts to 11mph - scattered rain
Weight: 164.6

Splits: http://connect.garmin.com/splits/163451715

I Surprised Myself!

First, my goal was to run my missed track night tonight. During the day, I realized that it was not going to be easy. I had a TON of excuses that I could have used at any time to go home and just take it easy. Here they are:

EXCUSES TO NOT RUN TONIGHT

1. It was pouring out. The peak rainfall was between 5:00-5:30. That was my running time.
2. When I checked my running bag, I realized I left my running jackets at home. ALL of them.
3. I was still on the double dose of anti-viral meds and feeling gross.
4. I am fighting a virus.
5. My favorite/safest track for solo running had a meet going on.
6. The other track had tons of wild geese on it when I got there and they left it disgusting with green poo piles.
7. I didn't have my earbuds for music.Running laps alone for 2.5 miles without music?
8. Some of the random wind gusts were HARD.

It just so happens that my race partner is also my lead worker at work and sits right next to me. Guess what she had today in HER running gear bag - a spare rain running jacket. My size. I didn't know whether to be grateful or mad. I mean, it was POURING outside!

So, I drove to the high school and before I even made it to the track, my running shoes were SOAKED. My toes were squishing in them as I stepped up to the starting line. Before I finished my first lap my sleeves soaked through and the strong winds and sideways rain soaked my eye glasses. The random gusts were trying to blow me over and were not fun to run into. I was literally splashing on the track in between fresh goose poo and live earthworms that were seeking solace. Sure didn't want the goose poo on my white shoes! 

It wasn't an easy workout by any means. I wanted to quit after just the second lap even though I had 8 more to go. I had a lot of reasons to quit. And I took none of them. And guess what - I AM PROUD!!! I came home and downloaded my stats.


I kicked butt tonight!!!! 

Last week's track night gave us a break every two laps and still I was faster tonight. 

Workout:

4 laps (rest 30 seconds) 3 laps (rest 30 seconds) 2 laps (rest 30 seconds) 1 lap

Here are my splits and averages of RUNNING time only

I have no idea how that happened as I sure didn't feel strong or fast. I just felt wet, miserable and weak. I guess I was wrong. 

WEIGHT: 164.0 (YAY!!)

WEATHER AT 5:00pm-5:30pm:  46 degrees - Heavy rain with gusts of wind from 14-22 miles per hour.