Things I am good at

There are things that I am good at, thing that I am okay and and things that I am challenged with.

I am okay at running.  I am not very good at pacing.  Today during my recovery run it occurred to me that I am very good at something.  I am very good a sweating.  I am great at sweating.  It is good to excel in something.

Workout #10

Today was Workout #10.  There are only three more workouts on the schedule.  Only 37 days until the marathon.  Only 11 days until the half marathon.

Today's workout:

I started at Sherman beach and did the 2 mile warm up.

Next the plan called for 5 times 1000 at 10k pace.  I am really bad at keeping paces.  I turned up the Hamiton Carr Trail to run toward Rockwood Reservation.  I did my first couple repeats.  Then I saw the track at the middle school and decided to do repeats on the track.  I quickly remembered how boring running on a track is especially when I am by myself.  There were kids having soccer practice on the field but I was the only crazy one running circles around the track.  The track being black soaks up the heat from the sun all day.  Then the heat radiates back to the runner.  It was hot.  After two repeats I had enough of the track and headed back to the shaded trail for the last repeat.

The workout ended with a three mile cool down.  My legs were tired at the end.  

When I run at the end of my work day but before dinner I feel like I am running out of fuel.  Today it occurred to me when I was done that I should have eaten a Shot Block at some point.

Addicted to Garmin

Today I went for my 5 mile easy run.  When I got to the Sherman Beach trail head I realized that my Garmin was home being recharged.  I know the trails well so I know where to run for 5 miles.  Based on my watched I averaged about a 10:30 pace for the five miles.  I even felt like I was cruising for some of the run.  I am addicted to my Garmin.  I am so used to running with it.  I started at Sherman Beach.  I am happy to report that at about 2 miles from Sherman Beach near the railroad tracks they have worked on the trail where the gravel was very deep and there were ruts.  It is much better.

Today my son-in-law came into town.  We are handing our old car down to him and our daughter.  He told me he is going to train for the Tobacco Road Marathon in North Carolina.  Last year he trained but due to a knee problem had to change to the half marathon.  He wants to complete the marathon.  It is a flat route mostly on a shaded trail.  It sounds really nice.  If I went to NC to run that with him in March and if I run the December Wildwood Trail Marathon that would make 4 marathons in less that 12 months.  Am I crazy?  Wait.  Don't answer that.

Rest Day Monday

Mondays are rest days on the training plan.  It is good to rest after a long run.  I have felt I really need to rest.  When I was training for Cincinnati I was not injured.  Runs felt better and stronger.  Now I am trying to train and not injure myself further.  Yesterday during my long run I had a brief feeling of cruising.  When I get the cruising feeling I get in a  zone and feel like I can run forever.  That feeling lasted about five minutes then I started feeling little aches.

I am happy that I can run.  Running is always better than not running.

A 5K and a Long Run

Today the plan had a 17-18 mile long run.  For Mother's Day Jen gives me a race that we do together.  It is so much fun to race with Jen.  The last two years we picked the I Love Forest Park 5K.  The race was this morning.  We started with a warm up.  I didn't turn my watch on for the warm up.  It was about a mile.

My goal for the race was not to hurt myself by trying to go too fast.  With this in mind it was the most comfortable 5K I have ever done.  The course was in Forest Park.  It was not too hilly.  Mile 1 was at a 9:05 pace.  Mile 2 was 9:17 pace.  There was a hill in this mile and I also stopped and got a cup of water and walked a little while I drank the water.  Then mile 3 was 8:44 pace.  I think it was the only 5K I have ever done where the last mile was the fastest.  It was also the only 5K I have ever done where I felt really good at the end.  Overall pace was 8:59.  I was really happy with this.  I was not trying to go too fast.  I won my age group.  Jen did great too.  She took of 5 weeks this summer when she was on vacation and has just been running slow lately.

With my warm up and race I still needed 13 - 14 miles today.  I wanted to run somewhere other than the Al Foster.  I went to Valley Park and ran the Greenway Trail.  There is a lot of shade and it is mostly flat.  There are also multiple bathroom opportunities.  I kept it slow because my legs were tired from the 5K.  I ran 13 more miles.  Jim brought his bike and rode.  He was got tired of waiting for me and rode his bike home.  When he rode by he filled my water bottle.  He is my hero.

Cross Country, Cross Training, Crosswords

This morning I went to Castlewood State Park to watch high school cross country.  It was the Parkway quad meet with the four Parkway high school competing.  Jen coaches so I got to hang out with her.  It was fun to watch the high school athletes.

Things I observed:

• The runners that start out the fastest usually are not the first to finish.
• There are a lot of different running styles.
• Sometimes high school kids walk during races 
• I could compete with the Junior Varsity Team

After I got home Jim and I went for a 14.6 mile bike ride.  Today is a cross training day.  The bike ride felt good.  It's nice to have cool weather in August.

Then I sat on my screen porch and worked a cross word puzzle.

A little faster

Today was an easy run.  I decided to try to make my easy run a little faster.  My easy runs have been very,  very slow lately.  Dr. Lauren told me to try to increase cadence but not increase stride length.  I don't have a fancy watch the measures cadence but I can move my legs a little faster.  I feel I have turned a corner and am feeling better.  Still not ready for strides but much better.

Definition of running friend:  Someone who makes three hours of running seem fun.

My stuff

We watch a lot of Cardinals baseball in our house.  We watch them win.  We watch them lose.  We watch them when they are great.  We watch them when they look like a little league team.  Any way we watch them, we love our Cardinals.

They always talk about pitchers and whether they have their "stuff".  I'm not sure what that stuff is but when they have it they are good.  A lot of time when they don't have their stuff they end up on the disabled list.

I have not had my stuff lately when running but I'm trying to find it again.  I am feeling better and trying not to lose the small amount of stuff that I have.  Today was a cross training day.  I think rest and cross training is helping me get my stuff back.

Workout #9

Today was workout #9.  There is a reason it is called a workout.  It is not easy.  It is work.  Hard work.  I did not do the workout last week because my hamstring and glut were not having it.  I feel much better this week so I did the workout with caution.  I am still not 100%.  The workout was 1 mile warm up then 3 miles at marathon pace then one mile jog then 3 miles at marathon pace then one mile cool down.  I kept the pace controlled and felt good.

Jim went with me.  I told him it was a 9 mile work out but he still came along.  After .87 miles he said his hamstring was hurting and he walked back to the car. He is smarter that most runners because he know when to quit. He picked me up later.  In the mean time he went to Jack in the Box to pick up dinner.  I vary rarely eat fast food.  I have not had Jack in the Box for years.  He saw a commercial for chicken sandwiches which he thought looked good.  They were good.  I even ate the bacon which I usually don't eat.  Then I treated my self to a glass of red wine and a piece of dark chocolate.  That was my reward for hard work.

My runs start with the Myrtle exercises.  I do the ones where I have to lay on the floor or on hands and knees at home.  Then when I get to the trailhead I do the exercise where I swing my legs.  Then I run.  After I get home I do a 20 minutes yoga for runner cool down.  After that sometime I ice my hamstring and glut.  I have felt much better running the last week.  I'm still not ready for strides.

Thought for the day;  "Life is all about finding people who are your kind of crazy."

Running in the Rain

Today the plan had a 6 mile easy run.  I am busy in the evening so my plan was to run before work.  Woke up at 6 a.m. and it was raining.  It was still raining at 6:30.  More rain at 7.  I abandoned the before work idea because I had a conference call at 8:30.

Lunch was my only option.  I did an easy 6 miles in the subdivision.  My goal was to run without hurting myself.  Every time I start feeling better I try to add speed too early and then I tweak my hamstring again.  Today I took it slow and easy and felt good afterward.

Jim went to the chiropractor today.  Jim, Kathy and  I are all seeing the same chiropractor.  He told me about this conversation:
Jim:  Sunday I went for a run with Jean and Kathy.
Dr. Lauren:  How did it go.
Jim:  Jean was feeling good.  Kathy's back was hurting,  My hamstring and knee where hurting.  I don't think Kathy's back will feel better as long as she keeps lifting up her big dog.
Dr. Lauren:  Lifting up her dog?  It's amazing the things you learn when you talk to friends and spouses.

Eclipse

Today was a rest day.  It was a good day for an eclipse party with my slug sister and the slug husbands.  The eclipse was amazing.

Thoughts from yesterday's long run:
A sports bra that is comfortable for a short run in not necessarily good for a long run, especially when it is hot and sweaty and the wet bra rubs with every movement.

Mole skin is a great aid for blisters.  I had a blister between the second and third toe and mole skin helped it heal.

I love my new Camelback insulated water bottle.  It kept my water cool.

I feel pretty good after yesterday's long run.

Long and Slow

Today the schedule had a 20 mile run.  I did not want to overdo things with my glut/hamstring.  My plan was to meet Kathy and do an easy 6 miles.  This was what Kathy was doing with her back issues.  Jim joined us and quit after 6 miles because his hamstring hurt.  I was feeling okay so I decided to continue by myself.  My plan was to do a walk/run with emphasis on the walk for 4 hours.  If running hurt then I would walk.  If walking hurt I would go home.  I did 20 miles in 4:17 which was a 12:51 average.  My hamstring felt good with only a few twinges.  My glut still hurts but it was not too bad.  Walking is fine.  When I got home I had lunch then did a 20 minute yoga for runners cool down.  I actually feel better now than I did before the run.  The glut is still painful at time but slow running is okay.  The worst thing is sitting on my glut.  I feel best if I am standing, walking or laying down.

This was a great run for my mental health.  I was getting worried that I would not be able to complete the race.  This gave me confidence that I can go the distance.  I know and accept that it may not be speedy but I can do it.

More Cross Training

I like having a plan.  When I did not have a plan I felt lost.  I have a plan but my body is not cooperating with the plan.  I have had to modify the plan.  I don't like going off plan so much.  I have been cross training for a few days but I don't feel like it has helped much.  Tomorrow I will try to run.  If I cannot run I will walk.

Car Shopping

Jim has been car shopping.  He had done a lot of looking and test driving.  He brought several cars home to show me.  I am not a car person.  My car requirements - when I turn it on it should start, when I push the gas pedal it should move, it should heat in the winter and cool in the summer.  I also like a radio.  Besides that I really don't care what the car looks like or what kind of bells and whistles it has.

In a moment of weakness I agreed to go with him to look at two cars after dinner.  I figured we could go look at them and I could be home in time to work out.  I decided to rest my legs and cross train for a few days.  We test drove a black car and a blue car.  I think one was a Toyota and one was a Honda.  Did I mention I am not a car person.  Jim decided to buy the black one.  We didn't get home until 9:30.  By then I was exhausted and wanted to go to bed but I did a 30 minute aerobic workout on the elliptical then I did my Myrtle exercises.

Discussion at the car dealer:
Jim:  This car has heated seats.  Now you will have a fancy care like Kathy.
Me:   I am not trying to keep up with Kathy.
Jim:  But now you will have a nice car.
Me:  I don't really think Kathy cares that much about fancy cars.  I think Jeff cares what kind of car Kathy drives.  Kathy just cares if the car will get her to the running trails.

Thunderstorms

Today the plan had a 9 mile workout.  My plan was to do an evening workout.  There were thunderstorms in the evening.  I decided to move the 9 mile workout to tomorrow.  Tonight I spent 40 minutes on my elliptical trainer, did my Myrtle Routine and some easy yoga stretches.

I went to the chiropractor today.  My hips are aligned, my legs are the same length and I am feeling better.  However, I am not 100%.  I think that I have some soft tissue injury that will just take time to heal.  Training for a marathon is delaying that healing process.  I need to decide if it would be best to cross train and take a rest from running and try to let the healing process take place.  The chiropractor said that running in a pool is good cross training.  I like running.  I don't like taking a break from running.

Easy Run

I ran this morning before work.  When I do a short run before work I usually have a small glass of orange juice and nothing to eat.  Today I felt like I was running out of fuel by the end of the run.  Today's schedule was a four mile easy run.  I ran in the subdivision.  I ran negative splits:  11:45, 10:41, 10:19, 9:53.  

Advantages of running in the subdivision:
I save  time by not having to drive anywhere.
I get to see the neighborhood dogs.
Home is close in case I need the bathroom.

Disadvantages of running in the subdivision:
No shade.
Have to do laps to get miles in.

When I was running a thought popped into my head.  Did I pay Kathy for the change in air fare?  I don't like owing people money.  I really don't like owing people money.  Note to self:  look at the checkbook and see if I wrote a check.

Resting

I have been taking my rest day seriously.  My body probably needs more rest than I am giving it.  I am trying to stick to the plan to get stronger and keeping the workouts a little slow so I don't over do it.  It's a balancing act I am trying to maintain.  I feel pretty good after yesterday's 20 mile run but my legs are tired.  I did do my Myrtle Routine today.

17 Mile Long Run

Today was a 17 mile long run.  Neither Kathy or I felt great.  We went to Route 66 State Park which is flat and ran 7 loops to get in 17 miles.  Each loop was about 2.45 miles.  Here is our workout
Loop 1 - very easy running
Loop 2 and 3 - 4 minute run/1 minutes walk
Loop 4 and 5 - 2 minute run/30 second walk
Loop 6 and 7 - 9 minutes run/1 minute walk
It was a beautiful cool morning.

Things I learned on this run:
30 seconds is not very long.
Even if I don't feel great having my slug sister by my side makes a run fly by.

We finished strong with our last 5 miles being the fastest.

Only 4 weeks until the Half Marathon and 8 weeks to St. George.

Running With Jim

This morning Jim went with me for my easy 5 mile run.  He has been out West hiking in the mountains the last week and a half.  He said his lung hurt during the run because they are not used to all this oxygen.  We kept it slow which is the only thing I am good at these days.  Today we were faster than a 4 year old riding a bicycle, a turtle on the trail and a rock.

Cross Training

Today was cross training Friday.  I did my Myrtle routine, some runners yoga and walked around the art museum.  I also went to the chiropractor where I saw my slug sister.  We were on the rolling beds at the same time.  All we needed was a glass of wine.

Ugly Easy Run

Today was a 5 mile easy run.  My plan was to run before work because I had plans in the evening.  I woke early and realized it was only 12 hours since my 9 miles workout last night.  My legs were not feeling good.  I decided to run at lunch.  My legs were not feeling much better.  I switched it to a walk/run.  It was ugly but I did it.  I forgot my Garmin which is a good thing because I would have been depressed to know I was moving slower than a snail on tranquilizers.

Workout #7

Today was workout #7.  I had three goals:

1.  Don't poop my pants (my stomach was not feeling well all day)
2.  Don't go too fast and overly stress hamstring and glut.
3.  Run 9 miles with 5 half mile repeats kind of fast

I took my Camelback because I was going to run 9 miles and needed plenty of water.  I decided I like my waist pack better with the water bottle.  Note to self:  when wearing the Camelback wear a shirt that covers the shoulders.

Warm up was 3 miles.  I ran from Sherman Beach to the port-a-pottie.  Then I did my half mile repeats at the end of the trail.  I had to make another bathroom stop between repeat 4 and repeat 5.  My legs felt tired.  I gradually eased into the repeats.  My hamstring is good but the glut still bothers me.  I kept the pace controlled so I wouldn't hurt myself further.

I accomplished all three of my goals.  I did not poop my pants (thank goodness for port-a-potties).  I felt some strain in my glut but did not further injure it.  I ran the 9 miles.  The repeats were not fast but I did them.

When I was in the port-a-pottie there was a woman and little girl that went into the second pottie.  There are two units right  next to each other so you can hear conversations.  Here is what I heard:
   The mother:  It's going to stink in there
    Little girl:      There is poo poo way down there
   The mother:   Don't fall in
   Little girl:      I promise I won't fall in.  It's a long way down.
   The mother:   Just don't fall in.
   Little girl:       I can't reach the toilet paper
   The mother:   I will get it for you
   Little girl:     This is not very good toilet paper.

These people did not realize that a port-a-pottie is a bonus for a runner and it's a luxury to have toilet paper.

New Ghost

I wear my Glycerin for long runs.  I like my Ghost for shorter runs.  My Ghosts were ready to retire.  I had a pair of brand new Ghosts in my closet that I had bought on sale a while back.  They feel good out of the box.  I got them out and they felt wonderful.  I never feel I need to break in my Brooks running shoes.  I'm not sure how long they were in my closet.  I wonder if shoes have an expiration date.  Can they reside new in the box with tissue paper and everything forever?  They don't have an expiration or "best by" date like bread and milk.  My new Ghost are pink.  My present Glycerin are also pink.  I will have to make sure that I grab a matching pair when I go for a run.  I would not want to wear one Ghost and one Glycerin.  My new Ghost are wonderful except the shoe laces are short.

Today was a 5 mile easy run.  I went at my lunch break.  It is wonderful when I can run in the middle of the day in August and not be too hot.  My hamstring is feeling good.  I tried two strides mid run today.  The chiropractor suggested that I gradually ease into the strides.

Rest Day

Today was a rest day.  I did my Myrtle exercises and some light stretching.  I went to the chiropractor who adjusted me and worked on some scar tissue.  I am feeling much better.

We are 9 weeks into an 18 week training plan.  Halfway to the marathon.

I signed up for the Go Girl Half Marathon in Kansas City.  This is where we will work on our race strategy.  It will also be a fun girls trip to KC.

16 Miles Again

Today was a 16 mile long run.  We started late morning because of rain in the early hours.  This was a good run for the following reasons:

1. My hamstring and glut felt better than it has since the Senior Olympics when I thought it was a good idea to sprint a full speed without training for sprints.
2. We ran a new route which was fun.  Kathy thinks of everything including money for water and Gaterade at the gas station.
3. The weather was cool and overcast and even though there was rain in the forecast we stayed dry (except for excessive amounts of sweat).

We had two different people stop and ask us directions.  We must have had mapquest stamped on our foreheads.  When someone asked us directions we had to stop and think about where we were at the moment to give directions.

As usual running with Kathy makes the long run fly by.

Racing

Today I looked at race calendars for the rest of the year.  Wildwood is having a full trail marathon in early December.  Am I crazy to consider a third marathon in 2017?  It sounds like so much fun.  I need to see how I feel after the St. George Marathon to see how I feel.  I made a list of races that I like and there are a lot.  

Crosstraining

Today was a cross training day.  The weather was absolutely beautiful so I was sad it was not a running day.  I ran the last three days in a row so I needed cross training.  I did a short work out on my elliptical trainer and a you tube video on yoga for runners.  I also did my exercises from the Chiropractor.  My hamstring and glut  have felt much better the last couple days.

I have foot lotion called Invigorating Peppermint and Plum.  The lotion says, "Helps energize and moisturize dry, flaky legs, feet, cuticles, heels and toes.  It is also supposed to make me look and feel more beautiful.  I have been using it on my feet but I don't feel energized or beautiful.

Recovery Run

Today was a 6 mile recovery run.  I kept it very slow since yesterday was a 9 mile workout.  I did a little walking.

I took the nail polish off my toenails.  My big toenail on the right foot is black and blue.  Now I remember why I put the polish on.

On the trail there is a tree down with two branches across the trail.  You have to hop across the limbs as you run.  It reminded me of a childhood game where there were two bamboo poles that people slapped on the ground then together and you had to hop in and out of the poles.

Workout #6

Today was workout #6.  The workout was as follows:  Warm up 2 miles,  Run 50 minutes of 5 minutes at marathon pace with 1 minute of easy running between.  Cool down with remaining mileage.

Here is how my workout went:

I parked at Sherman Beach.  I decided to run the dirt trail toward Castlewood for my warm up.  Then I would get back to the car and refill my water bottle then do the work out on the flat trail.

Warm up:
Mile 1 - I could turn around here to make my warm up exactly 2 miles but I am enjoying the trail so I decide to do a loop.
Mile 1.2 - lots of trees down since I ran this way.  The trail is rerouted and rough.  Concentrating on not falling.
Mile 1.4 - something stung the back of my ankle.  Ouch it hurt!
Mile 1.6 - Grass and weeds encroaching the trail.  I hope I don't get chiggers and ticks.
Mile 1.7 - It's hard to run on deep sand.
Mile 2 - Warm up should be done but I am not back at the car.  I will keep at warm up pace.
Mile 2.6 - Back to car.  Filled up water.  Took sock and shoe off and examined my ankle.  I was sure I would have a welt the size of a golf ball the way it stung.  There wasn't even a red mark.

Next I continued with the work out:
It said run 50 minutes at 5 minutes at marathon pace then 1 minute jog.  I wasn't sure if the 1 minute was included in the 50 minutes.  Should I run 10 repeats of 5 minutes to make 50 minutes of marathon pace running or include the 1 minute and do a total of 50 minutes which would be about 8 repeats.  What would my slug sister do?  She would run 10 repeats.  I decided to see how I felt.  I felt pretty good so I did the 10 repeats.  My 5 minute repeats were between 9:21 pace and 9:40 pace.

Reasons I liked this workout:
I felt pretty good running.  I proved to myself that I am not as slow as I think.

When I got home I did a Yoga for Runners Cool Down Routine that I found on YouTube.  Before the workout I did the exercises the Chiropractor gave me.

When I got home I realized that I didn't eat dinner.  It was almost 8.  I don't sleep well if I eat too late in the evening.  I had a glass of milk and and apple and called it dinner.

Slow and easy

Today's workout was 5 miles easy.  My goal was to run very slow and concentrate on form.  Since I really don't have a running form I'm not sure what I am concentrating on.  I try to focus on posture and stride length.  Throughout this workout I know that my arms do not hurt at all.  My arms feel strong and good.

I ran before work.  The temperature was comfortable.  I ran in the subdivision which has a big hill then rolling hills.

I went to the chiropractor at lunch.  My pains seem to be moving around.  She said this could happen.  As we wake up some areas that were not used before they may get sore.  I am hoping to be able to run pain free at some point in the future.

Monday - Rest Day

I am taking rest days seriously.  I need the rest.  I continue to do my exercises - the Myrtle Routine - that the chiropractor recommended.  This is supposed to help my hamstring, glut.  My goal is to make it to the starting line pain free.