Monday, November 16, 2009

Progress

Well, I am happy to report that I have now ran over 5 miles without any pain! Woo hoo! This weekend, I'm going to run for an hour and see how that goes. I may try for 6-7 miles on Thursday, depending on the weather. While it's nice to be working upwards, I am feeling out of (running) shape for sure. Although I've noticed whenever KM and have an "easy" run, we never actually take it easy. I think we both like running fast too much. That's why she's a great friend and running partner - she never lets me slack off! I need to keep adding miles. I read today that it's only 11 weeks until Rocky and I've promised JB to pace. It will be my first time pacing, her first 100 and I definitely don't want to disappoint. I would love to offer her 40...

I finally joined a pool and have had some fantastic pool workouts. I put in 2500yd on Saturday, with some hard sets in the middle, sprints towards the end and a couple hundred yards of breath control. I was getting some funny looks at the end of my sprints. Apparently I was the only person swimming until my lungs were screaming. It's a good feeling. :)

I am still procrastinating on signing up for NOLA. I'm waiting for life to settle down a bit, but I should know by now that never happens. I should just take the plunge. That's what all this swim training is for, right?

Wednesday, November 11, 2009

Does this count?

Does sprinting through an airport with a carry-on count as speed work? If so, I put in my first speed session since Heartland on Sunday. As I was running down the terminal, I realized how much I miss running fast. At least it didn't hurt my foot.

I've only run once since last Thursday, an easy 4 miler with KM (formerly KT). I haven't been on the bike in about a week or done any swimming. But I've been logging 10 hr days at work consistently. Tonight I'm joining a community center so I'll have a nice place to swim (and do yoga). If the weather is decent this weekend, I'm going to try 5 miles on the trails and hopefully put in 30 miles on my bike. I still haven't signed up for New Orleans 70.3 yet. Maybe I should - that would force me to put together (and follow) a training plan, work be damned.

Friday, November 6, 2009

Steady Improvement

I am up to 4 pain-free miles! Woo hoo! I'm hoping next week to try 5!

I have to admit, this injury has been very humbling. It's hard to go from running for 3-4 hours at a time to running 3 or 4 miles. On my first 2 runs, I had to stop before I even broke a sweat. In the long run, I know that resting and rebuilding slowly is the best thing to do. But in the short term, it's driving me batty.

As a distraction to my non-running abilities, I'm planning my upcoming triathlon season. It is a good distraction. Right now, I have my sights set on 2 half-Ironman races: New Orleans in April and Branson in September. Yes, I said Branson. I plan on catching the Andy Williams show afterwards. Small races are fun and I'll sprinkle some in as they fit, but my priority is going to be going sub-6 at New Orleans and *possibly* sub-5:30 in September. Hey, what's the point of dreaming if you don't dream big? And after training for a 50 miler, the time commitment for a 70.3 isn't that bad.

I think I found a new pool and they also offer yoga classes. The best part is I can do a 3-mo membership, so I won't get stuck with a gym that I only use in the winter. I take that back, the best part is if a kid craps themselves in the kiddie pool, I won't have to get out of the lap pool.

This weekend, I'm in NOLA for a short trip, so I'm going to print out the bike and run course to take with. From what I hear, it should be flat and fast. I'm going to go back to daydreaming now...

Monday, November 2, 2009

Slowly

I am still trying to rebuild my mileage after this stupid foot injury. I am up to 3 whole miles of running before my calf and foot get tight. I know, I know, I am a rock star. 3 miles. Wow. I am so frustrated with this injury. The absolute worst part is that running is my sanity. To be stressed out and not able to run is just awful. I like to run until I'm exhausted, and I always feel better. Now I barely break a sweat. I miss the quiet, too.


I am taking the minimalist approach to healing - I'm trying to strengthen my foot and increase my flexibility instead of having to rely on orthotics, night braces, etc. I think overall this is a better approach, it just means I have to rebuild slowly and let my body adapt. I've been trying to stretch at home and do yoga. I think when look at pools, I'm going to find someplace that also has yoga classes.


Over the weekend (and after a *few* libations) I offered to pace JB, another area ultra runner, on her first 100 at Rocky Raccoon in February. Apparently, I'm optimistic when I've been drinking. I did tell her to only count on me for 20 miles, and I think that is a very realistic goal by Feb. If I pick her up at mile 60 or mile 80, I assumes I can keep pace for 20 miles. I wish I could give her 40, but hopefully she'll have another pacer to help. Here's a picture from the night in question. No, I don't plan on running in my Wicked Witch costume.

We have finally had some decent weather this weekend and I was able to get 25 miles on my bike on Saturday and Sunday. I'm planning on a 4 mile run tonight. Hopefully the warmer weather will help my calf tightness. I'm working on my racing schedule for next year, hopefully I'll have that sorted out in the next few weeks.

Sunday, October 25, 2009

Doodie!!

Everybody out of the pool! Some little kid shat themselves and forced the rest of us out of the pool. Watch your step! Someone stepped in it and drug it all over the pool deck. Since the pool was closed, there were about 20 8-year olds in the locker room who all just HAD to shower. *Giggle, giggle* I saw her butt! I am looking for a new pool and I can now cross that one off the list.

I ran for the first time in two weeks today. I ran 2 miles and then walked a mile home. So far, no foot problems. I might try to do 3-4 miles tomorrow. Everything felt tight; foot, calves, hips, back and shoulders. And it felt painfully slow, but I am recovering and probably should not be putting in any hard miles just yet. I'm going to do yoga before bed.

I'm looking at the New Orleans 70.3 in April, which means I need to start training soon. I'm waiting to sign up until November. We'll be in NOLA for the weekend and I want to take a look at Lake Pontchartrain before I pay the fee. Next season, I want to do 2 half Ironmans, one in April and possibly the new Branson race in September. By the end of the season, I'm hoping to try for a 5:30. I know a sub-6:00 is just around the corner and I'd like to set my sights a little higher. It should be good motivation to workout this winter. The trainer is my friend.

Tuesday, October 20, 2009

Stir crazy

This whole "can't run because I'm injured" thing stinks. My foot was slowly getting better. On Thursday I went in for acupuncture, which was an experience in itself. I don't know how much it helped, but I did notice that on Friday the swelling in my foot was completely gone. None. I could once again see the tendons and veins in my feet. They had disappeared for a few days and were replaced by puffy, bruised skin. That was a good sign.

On Friday, it only was mildly sore when I put weight on it in the morning and was fine later in the day. Then on Saturday I walked a few miles while watching several friends run in the KC marathon and 1/2 marathon (including KT, who ran a PR and qualified for Boston with a 3:32!! She is back to being referred to as my Wicked Fast Friend! Go KT!). By the end of the day on Saturday, my foot hurt sitting or standing or completely elevated with no weight on it at all. Crap. Two steps forward and one step back. John tried to massage my calves and feet and my calves were so knotted, it hurt his hands. I've been stretching and doing yoga at home, slowly gaining back some flexibility.

It's feeling better today, and I think this weekend I may try to run 2-3 miles or until my foot hurts, whichever comes first. Tonight I'm biking around the airport, just to be outside and get my HR up. I don't like doing nothing. I need to run. I've swam a few times since Heartland and I'm trying to find a new pool for winter. Biking tonight should help, but I love to run. I miss throwing on my shoes and cruising through the neighborhood or hitting the trails and running through the trees. Absence makes the heart grow fonder...

Tuesday, October 13, 2009

Heartland 50 Miler 2009

I knew it was going to be a good race venue when we got to the packet pick-up/pre-race meal. The Mennonites had set everything up in the kitchen of the Cassoday (pop. 99) Community Building and we waited in line with runners, crew, volunteers, family, and friends. The topic of conversation was the aid stations. A brief argument ensued between the Lapland and Ridgeline volunteers and ended with "Them's fightin' words!" I was disappointed we didn't make it to Ridgeline during the 50.

We started in the dark, the 50 milers lined up behind a line of white flour in the road, the 100 milers about 50 yards back. It was cold. Temps at the start were 36. The weather had said low of 36, high of 45. Sunny most of the day with winds less than 10 mph, so I wore light-weight capri length tights, my favorite thermal shirt and a hat.

It started out cold and it stayed that way. Right after the sun came up, the afternoon front moved in and the temps never got above 40. I was hoping my PF was hold off most of the day, but like the weather man, I was sorely mistaken. It started in about mile 3 and never improved. I started popping Vitamin I at mile 5. By mile ten, my legs were numb and I was wearing my water bottle around my wrist so I could pull my frozen fingers inside my shirt. I was now focused on covering as much ground as fast as possible, since I knew my foot would be hurting.

We ran with the course, walking some uphills, coasting on the downhills, and flying through the flats. I had a random mix of songs float through my head over the course of the day. First song: The Who "I can see for miles". I wonder where that one came from...


For some unknown reason, our friends Shelly offered to come and crew for us over the last half of the race. All I can say is that having a crew is like having an angel. They give you what you need, before you can ask. They lift your spirits. They believe in you, even when you're hurting and you want to quit. Thank you Shelly.

There were 5 brutal miles heading into the turn around, mostly uphill and completely into the now 20 mph winds. When we finally got there, it was such a huge pick-up. Shelly met us with food, salt, and more ibuprofen. She refilled our bottles and gave me my extra sock to wear on my hands as gloves. I never like to stay long at aid stations, so we were quickly off again. We left and my watch said about 4:20, which was well on track for a sub-9:30 finish, which was my top goal. I would have been happy with sub-10.

Up ahead, I noticed a woman running. Hmm, I know we have about 5 miles mostly downhill and with the wind at our backs, maybe I can reel her in. I slowly accelerated to 9:30 min/mi but she was still pulling away. Holy crap! At least I know when not to give chase. I settled in and kept on. She was clearly a better runner than me.

The cold was taking it's toll. Now it was the Killers "cuz heaven ain't close in a place like this..."

My hip flexors were tight and it hurt to stand up straight. My hamstrings were to tight and it hurt to bend over. My quads were screaming, my calves in knots, and each step on my left foot was agony. A blister had started to form under my right pinkie toe, which compared to the rest of my legs, barely warrants being mentioned. I was walking more, and trying to start running again after each walking break had me in tears. John had pulled away, so it was just me and the beef cows. I asked one if she'd give me a ride, but she just started at me blankly. I decided beef cows were ill-mannered compared to dairy cattle. A Holstein surely would have given me a ride, and if not she would have at least had the manners to give me an answer.

I had mixed feelings coming into the last manned aid station. There were "only" 8 miles left. There were 8 miles left. 8 friggin' miles. I tried doing the math in my head if I was walking at a 15 min pace and "running" at a 10:30 pace, and there were three big hills until the last downhill section, how many penguins did I have left?

I trudged on. Now, the song "Just put one foot in front of the other" from 'Santa Clause is Coming to Town' was scrolling through my head. If the Winter Warlock could do it, I could too. I started bargaining with myself. Just get to that light pole, then you can walk. Just get to that fence, then take a break. Just get to that piece of horse crap in the middle of the road and then try to stretch.

Where were the turtles? I like talking to the turtles on my runs. There were no turtles. They were probably smart enough not to be out in this weather. I pretended I was running with KT. I pretended I was running with MO. I pretended I was running with Meeka. I was having long conversations in my head that made no sense. Barefoot Josh would hate all this gravel. I hate all this gravel. Will that pick-up truck give me a ride? I kept hearing footsteps and it freaked me out when no one was there. Then I heard footsteps and it freaked me out that some guys WAS there. Where in the heck did you come from? Last time I turned around, there was no one within sight, which typically meant 3 miles or more.

Finally, I saw it. The Cassoday water tower, which was where the finish line was located. I estimated I was less than 3 miles out. I thought about cutting through the fields, but that required climbing a fence, which required me to pick my leg up more than 2 inches off the ground. Nuts. Gravel road it is.

The last 3 miles were into the wind and some of the coldest miles of my life. Cold as a witch's tit. The Wicked Witch of the West. The Wicked Witch had flying monkeys. I wish I had flying monkeys. Then they could carry me to the finish and do my bidding! Or at least get me a beer! Oh, what I would give to have flying monkeys as minions.


Somehow, somewhere, I found the energy to run the last stretch of pavement in, to the tune of honking horns, cowbell, shouts from volunteers, and more cowbell. The cowbell is a wonderful thing. By the time I crossed the finish line, I was shuddering and my lips were blue. I was crying. Not from joy or relief, but of cold and pain.


The put us in a tent with blankets and a heater. Even with socks on my hands, the last windy section had robbed me of all dexterity and Shelly had to help get the socks off my hands. 9:20 or so, second place female and 8th overall. I didn't really care, I was focusing my attention on the chili in front of me. Every fiber of my body was exhausted and cold. Then I scarfed down a cheeseburger. A wonderful, warm, greasy cheeseburger.


Afterwards, I found out the woman that beat me is a serious ultra runner from AL. She's on Fleet Feet's Ultra Racing team, won a 100 mile race 2 weeks ago, was 3rd female at Badwater this year and 3rd female at Western States. She has won multiple ultras and has some PR times I can only dream about. Pretty cool, my first race against a serious runner. She was in sight for at least 30 miles of the race.

We stopped a few times on the way home and I had to use the handicapped stall so I had the grab-bars to pull myself up. Back at home, a couple ice packs, a bag of popcorn and a few pain killers later, I was ready for bed. Too bad every time I moved, I still woke up in pain. I was in tears trying to get out of bed on Sunday. At least I have gained back the use of my legs since then, although my foot still hurts to put weight on it.
Now that I have put a few days between me and the race, I'm really happy about my time. I still think it probably would have been in my body's best interest to have dropped out, but I know I would have regretted that, too.
I'll be taking some time off from running to let my foot heal and then slowly getting back into it. I won't commit to any more ultras right now, but I won't say never, either. Time to heal. Time to rest. Time to relax.