Long Run Sunday - 16 miles

Today was a 16 mile long run.  The weather was delightful for the end of July in St. Louis.  Kathy and I started out at 8 am.  We ran the 16 miles in 3:02 which was a 11:24 pace.  Last week we ran 16 miles is 3:09 which was an 11:50 pace.  Last week started out at a 4/1 walk run then did the last half of the workout at 3/2.  This week we ran the whole workout at 4/1.  It seems like there should have been a bigger difference in time. We did do more elevation this week.  I just feel slow.

Cross Training Bike Ride

Today Kathy and I went on a bike ride for our cross training.  We brought along our slug husbands.  We found that our husbands will ride the bikes fast when they know there is beer at the end of the ride.  We had a nice 18 mile training ride and a good lunch afterward.

Need For Speed 5K

Tonight was the Need for Speed 5K.  It is the finale of the summer speed work.  I went to speed work one time all summer and it was a miserable failure.  I thought about not going because I did not want to do anything crazy and re-injure my hamstring.  I paid for it so I went.  Jim joined me.

I went to the chiropractor again today.  I think she is really helping.  She adjusted me and applied electrodes.  Then she put some magic tape on my hamstring.  Here is what it looked like:

I am supposed to leave this tape on until it starts to fall off.  She said it would last between one and four days.

My race strategy was to start toward the back and concentrate on taking it easy.  I have not been doing much speed or many hills.  Forest Park has rolling hills.  My mantra for the race:  Don't be stupid.  The first mile was a lot of down hill.  The first mile was 8:12.  This was way too fast.  I slowed down for the next two miles and finished with an average pace of 8:56.  I was very happy because my hamstring felt good throughout the race.  I love the magic tape.  My glut still bothers me but I am making progress.  I finished first in my age group.

Jim went to the chiropractor today.  His hamstring has been bothering him a long time.  She worked him over and he thinks it helped.  I am so proud of him.  He finished second in his age group.

New Shoes

Today my new Glycerin came.  My old Glycerin still have a lot of miles on them but I will need new ones before the marathon.  Brooks says that you should replace your shoes after 300 miles.  If I were to run 10 minute miles that is  6 miles an hours.  This means a pair of shoes would last 50 hours of running.  This is only two days and two hours.  That does not seems like a long time for $150 pair of shoes.  If an elite runner runs 6 minute miles they would run 10 miles an hour.  Their shoes would only last 30 hours.  I always replace my running shoes when they get around 300 miles because I don't want injuries but it seems like someone could make shoes that last longer.

Today was a cross training day.  I did stretching and strengthening.

The Heat of the Day

Today the schedule had a 6 mile easy run.  The only place in my schedule was a lunchtime run.  I went to the trail where it is shady.  Six miles is easy, right?  The heat index was 104.  I thought if I took it slow and easy and drank lots of water I would be fine.  The first three miles went okay.  I was hot but moving forward.  Then the heat got to me.  Mile four was slow.  I should probably have run the whole workout at mile 4 pace.  Mile 5 and 6 I recovered and just wanted to get back to my car and turn on the air conditioner.  It was supposed to be an easy run but nothing about it was easy.

When I got to the trail head there were a lot of cars there but I did not see many people on the trail.  I think they were all smarter than me and were soaking in the river.

Note to self:  when the heat index is 104, slow it down to a crawl.

Chiropractor Part Two

Today Jim went with me for my 5 mile easy run before work.  My legs felt tired but fine.  Jim has not run for a while so he was running on fresh legs.  The plan called for strides.  My hamstring feels good but the glut is still a little sore.  I decided wait to do strides until I'm 100 percent.  I don't want to re-injure myself.

At lunchtime I went to the Chiropractor again.  She adjusted me and put on the electrodes.  I think it really helped last time so I am going with it.  She told me to try a little speed with  my next run and see how it feels.

Monday - Off Day

Monday was an off day.  I needed to recover from Sunday's 16 miler.  I felt good but tired.  I went to watch Jim play softball.  He has been playing the same softball league for years.  He slid into second base on one play.  Luckily he did not hurt himself.  I told him he is too old to slide but he said it was instinct he didn't mean to do it.

The healing power of time

If you read my blog regularly you are probably sick and tired of listening to me talk about my hamstrings.  After a week and a half rest/cross training I went for my long run today.  I was not sure how it would go.  I was prepared to cut the run short and walk it out if I was in pain.  I am elated to report that I completed the 16 mile walk/run with no hamstring pain.  The plan called for 14-16 miles.  Of course this means 16 in my mind.  I was tired but felt good at the end.  It was humid.

Kathy and I planned to meet at the trail head at 6 a.m. to get the run in before the heat of the day.  It was thundering and lightening at 6 so we pushed it out to 8.  Luckily there was a cloud cover most of the time that kept it tolerable.  Kathy is my running idol.  She makes tough runs go by fast.

I am happy to be back on the plan.

A long hot ride

This morning I woke up in Colorado. It was 58 degrees.  St Louis had a record high or 108 today.  It was hot!  I spent the whole day in the car.  My exercise consisted of unpacking.  Tomorrow - back to the plan.

Riding bikes

Today Jim and I rode bikes 20 miles.  The high altitude training continues.  I can tell the air is thinner by my breathing.

The scabs have fallen off my knee from my wipe out on the trail 12 days ago.

Fitbit number of steps today day - 24,412.

High altitude hiking

Today Jim and I hiked up a canyon to a high altitude lake.  It was a challenging trail and it was spectacular.  My Fitbit shows 22,044 steps today.  Many of them were climbing over boulders.  Rocky mountain cross training is fabulous.

Pikes Peak

Today we drove to the top of Pikes Peak elevation 14,115.  There is a marathon that runs up Pikes Peak then back down.  Reasons to never run this race:
7000 feet of elevation gain.
7000 feet of elevation loss.
Lack of oxygen.

At the top I could tell that there was less oxygen but felt good.  They had a paramedic at the top to assist those that did not feel well.  I think running has helped me feel well in altitude.  However. I do not want to run a marathon here.

In the pines

Today Jim and I hiked 15 miles which included 1700 feet elevation gain.  It was a beautiful hike in the pines.  We were at an elevation of 7400 feet.

Still cross training

Monday I hiked and walked 18,803 steps.  I promised my hamstring I would let it rest until it was better.  It has improved but it is still not great.  I am hoping I can maintain fitness with cross training.

Asking a lot

Ask not what your hamstrings can do for you but what you can do for your hamstrings.  I have asked a lot of my hamstrings the last couple months.  I asked them to run a marathon.  I asked them to Sprint.  I asked them to train for another marathon.  I asked them to run strides.  I didn't ask them what I could do for them.  They quietly told me they were overworked.  I ignored them.  Then they protested louder and I kept running and expecting more.  Finally when they yelled, I listened.  I am trying to pay attention to my hamstring and treat them well.

Today the plan had a 14 mile run.  My hamstrings need rest.  I walked and hiked about 12 miles and took a 16 mile bike ride.  My hamstring thanked me.

I am super proud of my slug sister because she is an ultramarathoner.  She is amazing.

Butt kicked

Saturday my slug sister ran the Get Your Butt Kicked race or 15 miles of it as a training run.  My butt has been kicked with muscle pain.  I am resting until I can run without pain.  I don't like not running.  I don't like it at all.

A long drive

Today was a long, long day in the car.  When I am on a long highway trip I imagine what it would be like to run the road.  Today would have been very hot.  I took a long walk around camp this evening.  My butt hurts from sitting on it all day.  I did my glut and hamstring exercises.

Cross Training

I have put myself on a cross training regiment until my glut/hamstring heals.  (or at least feels better)  My goal is pain free running.  I love running and I have been running through pain for weeks.  I will do cross training that will increase my heart rate and hopefully keep me in aerobic shape.  Tonight we were going to go on a bike ride but there was thunder and it was hot.  I spent an hour on the elliptical trainer.  I also did my glut/hamstring exercises.  Problems with hamstrings are usually caused by weak gluts.  So I need to make my butt stronger.  Sitting also aggravates the problem.  I am going to make a point of getting up and stretching and walking around more during the work day instead of tying myself to my desk.

To my faithful blog readers (all two of you):  don't be alarmed if I don't blog regularly the next week.

A Visit to the Chiropractor

Today was a good day!

First, I went to the chiropractor.  She thought my hips were out of alignment.  This could be because I was compensating because my quad/hamstring hurt or the quad/hamstring hurt because my hips were out of alignment.  She tested my strength and twisted me back into alignment.  Then she determined that I had some scar tissue.  She worked on breaking that up.  Then she hooked me up to the electrodes.  She gave me some exercises to do.  She also suggested that for the long ride to Colorado that I bring a tennis ball to sit on and workout while I am riding.  I feel like a new woman!  She told me to go ahead and run and see if I feel any different.

Second, I got an award at work.  It was for a special project that I did that was really outside my scope but they couldn't find anyone on the whole continent of Europe who knew how to do it.  The award came with a website where I could go in and choose a product or gift certificate.  They had gift certificates for REI.  REI carries Brooks Glycerin!  So I am buying new shoes.  I will have enough for new shorts and a couple more things!

Speed Work

I signed up for speed work this summer but tonight was the first night I went.  Jim went with me.  They shortened the workout because of the heat.  Of course we went on one of the hottest days of the summer.  I ran at the back end of group 4.  I was slow.  My hamstring hurt.  There was a breeze and by the time speed work started the sun was low enough that there was some shade on the track.  Overall it did not feel too hot.

Bonus:  Popsicles at the end.

I talked to the physical therapists that come to speed work.  He told me that he really can't tell me much unless I make an appointment and come in for a 90 minute analysis.  He gave me a couple exercises to do which I was already doing.  He suggested things I have already tried:  ice, check, compression, check, strengthening exercise, check.

There were not many people at speed work compared to previous years.  I don't know if it was the heat or change of location.  Everyone at speed work is very supportive.  When another group speeds by it is customary to clap for them.  Note to self:  when you have a sore hand from falling on the trail it hurts to clap.

Professional Help

I decided I need professional help for my glut/hamstring issue.  It has not kept me from running but has made running uncomfortable especially if I try speed.  I pulled my hamstring in the senior Olympics when I was sprinting in the 50 meter dash (dumb).  It got a little better but has been the same for a while.

Here is my plan.  Tomorrow I will go to speed work where there are physical therapists.  I will consult with them.  The speed workout is pyramids.  It looks like they shortened the workout because of the heat.  I will run at the back of group 4 and keep the pace controlled.  I made a chiropractic appointment for Wednesday.  So between the PT and chiropractor I should have a plan for running pain free.

I was watching the weather on TV.  They were talking about the heat and humidity.  There are various ways they describe the heat:  hot, muggy, steamy.  Today was oppressive heat which is the worst.  Today was a rest day.  It was a good day to stay out of the oppressive heat.

A long run and a short trip

Today was long run Sunday.  We are getting into the heat of the summer so we wisely started at 7 a.m.  Kathy is the best running friend ever because she keeps me on pace and has a cooler of Gatorade and cold water.  We stayed on shady trails for most of the run.

All was going well until somewhere in the seventh mile.  I tripped over a root or a stump or maybe air.  I went down hard.  I hit my right knee, both hands and my chin.  You know how in cartoons where someone gets knocked in the head and they see stars.  That was me today.  I saw stars.  I had to walk a few minutes to get my head and breath back then was able to finish the run.  After I got home I took a shower and carefully cleaned the wounds then applied antibiotic ointment.  I will be fine.

I found the last two miles were difficult.  I was getting hot and tired.  I think that is where the training is important.  I have learned to run when I don't feel the best.

Milestones:
Less than 3 months until the St. George Marathon!
Over 100 miles training!
Over 25% of the way through the training plan!

Easy Run

This week I have changed up the plan to work with my schedule.  Today the schedule had a 5K.  I decided not to race until my hamstring/glut is better.  Jim went with me to the trail for an early morning easy run.  We kept it easy and short because I have a long run tomorrow.

As we were running we saw 6 groups of 8 to 10 people running.  They must have been some kind of training groups.  As we passed I looked at the runner's faces.  Some of them were happy.  Some were concentrating.  Some were downright miserable.  I am guessing the miserable faces were those that were in too fast of a pace group or not ready for the distance.

Changing it up

Discussion first thing in the morning:

Jim - I just realized something.
Me - What?
Jim - Yesterday was Thursday.  Thursday is for cross training.  We were supposed to go on a bike ride.
Me - We did the Wednesday workout on Thursday.  We actually did next week's workout because I looked at the plan wrong.

Discussion at 4:30

Me:  I am going to go on an easy run
Jim:  NO!!!!!  It is cross training day.  We are going bike riding!!!!
Me:  Okay

We took a 15 mile bike ride.  Discussion on the bike ride:

Jim:  I guess that since we are riding bikes today you will want to run tomorrow.
Me:  Of course, but just a short easy one because I have a long run on Sunday.
Jim:  What is short.
Me:  Three to Five miles.
Jim:  That means 5 miles.

Workout #3

Today was workout #3.  Jim joined me for the run before work.  Here is the workout:

One mile warm up:  I have been taking warm ups nice and easy.  Pace was 10:47.

3 Miles at tempo pace with one minute walk in between.  My three miles were 9:05, 9:04 and 9:02.  I was happy that this was consistent.  I felt I was working hard but at a fairly comfortable pace.  The one minute walks seemed really, really short.  Jim kept up with me for the first tempo mile then stayed behind.  When I was done with the last repeat, I walked until he caught up.

The cool down was one mile.  Jim and I ran the last mile together.

Switching it up

I usually stick to the plan.  Today the plan called for Workout #3.  I had a full day of work with conference calls.  Then Jim and I had plans in the evening.  I switched and did tomorrow's workout which was cross training.  I spent 40 minutes on my elliptical trainer.  I feel this is a good workout because it makes me sweat.

Fourth of July

Today is the 4th of July.  There were several races today.  Kathy raced and did awesome.  I decided that racing hills right now would not be good for me since my hamstring and glut are still bothering me.  I followed the plan which called for a 3 mile easy run with strides.  Jim went to the trail with me.  He has not run with me for quite a while.  We ran 2 miles then I did the strides while he ran at a steady pace then we cooled down with the last mile.

There were a lot of people on the trail this morning.  It always amazes me when people walk four abreast taking up the whole width of the trail and make no attempt at moving when you ask to pass.  This sometimes happens with teenagers who are so involved in their conversations that they are oblivious to the world around them.  Today it was mature adults who did not understand that the trail is a two way pathway and they need to let people pass.  First we say "on your left".  If this doesn't work we say "please may we pass".  Then we pass on the grass if they don't move.  At this point it occurs to them that they are not using proper trail manners.

Off Day

This morning I got up early and dressed in running clothes.  I was all ready for my recovery run when I looked at the plan.  Today was an off day.  I was getting used to Monday recovery runs.  I thought about running but I try to stick to the plan as closely as I can.  I trust the plan because it was put together by someone who know lots more than I do about training.  Sometimes I have to change things up due to my schedule but I am dedicated to the plan.

Long Run Sunday

Today was a 10 mile long run.  I was happy that my slug sister joined me.  The runs just fly by when we are together.  I am trying not to overdo things while my hamstring/glut heal.  I felt I was slowing her down but I did keep up with her finished the last 3 miles strong.  The days are getting hot so the 8 a.m. start enabled us to finish before it got too warm.  I spent some quality time with my foam roller and feel pretty good.

Rest Day Saturday

Today was a rest day.  Jim and I took a hike in Castlewood State Park.  We had not been there since the floods and the storm.  The trails were clear but we could see where they had cleared away trees.

Tonight we had dinner with my slug sister and her husband.  We wore makeup and earrings and shoes that you don't run in.  It was a fun, fun evening.