Sully the Rock Star

Today I went to watch high school cross country.  Kathy came and brought her basset hound named Sullivan (Sully).  Sully is a people magnet.  Everyone loves him.  Small children, teenager and adult alike want to pet him and take pictures of him.  One girl wanted to be reincarnated as a basset hound and another wanted to marry him.  He is a star.

It is fun to watch high school cross country.  The athletes have many different running styles.  Some push harder than others.  It's good to see teenagers put down their electronics long enough to exercise.  I noticed that the vast majority do not wear sunglasses or hats. 

Cross Training

Today was cross training.  I did some yoga and took a brisk walk.  I can't believe in one week we will be at the expo and getting ready for the race.  I am enjoying the cooler weather but I am not enjoying the short days.  Today the sunset at 6:47. 

The same easy

Today was an easy five mile run.  I ran at lunchtime in the subdivision.  I ran the exact same route as I did for the easy run on Tuesday.  I ran the exact same time 49:21 for the five miles.  The splits were a little different but very similar.  I couldn't do this again if I tried a million times.

I have been adding some strides in the last couple miles of the easy runs.  I ease into the strides slowly so I don't hurt myself.  The plan had strides after most easy runs.  I did not do the strides for until a couple weeks ago because they were hurting.  I know the strides are to strengthen the fast twitch muscles.  I don't know if I can develop fast twitch muscles in a few weeks.

Things I have learned about easy runs:
Running downhill is easier than running uphill.  The race is mostly downhill.
Running in cool weather is easier than running in hot weather.  Race day forecast low 53 high 79 although we will be done before the heat of the day.
Running with Kathy is easier than running alone.  Kathy will be with me at the race.

Today the temperature was in the low 70s and sunny when I ran.  It was very pleasant.

I printed out the race course map that has the elevation at each mile.  I have been studying it.  I think it will be fun and fabulous.

Pigs can swim

Kathy gave me an early birthday present.  It is the cutest thing I have ever seen.  It is a flying pig garden statue.  I put in near my pond.  I have had many critters visit my pond including raccoons, opossum, mink, squirrels, turkeys and deer.  This morning my little flying pig had been knocked into the pond.  I am guessing it was a raccoon.  I learned that the pig can swim.   He was doing the backstroke.

Today was workout #13.  This was the last workout on the schedule.  It was 2 mile warm up, then 2 miles at tempo, followed by a two mile cool down.  Tempo is faster than easy but slower than fast.  I am not good at hitting paces.  I felt good with the run.  It was a great day to run.  It was 72 degrees at 5:00 when I ran.  Running in the cool weather is so much easier than running in the heat.  Race day forecast: low 53, high 77

Today I wore my brand new pair of Glycerin 14.  These will be my race day shoes.  They felt great once I got the laces tightened just right.  I never feel I really need to break in my Brooks running shoes.  They feel great out of the box.  That being said I will wear them several times before the race to make sure they feel good.

Strategy

Today was an easy run.  I ran in the morning before work.  It was not hot yet but it was still humid enough that I came home wet.  Today is the last day in the forecast with temperatures above 90.  I ran the five easy miles.  I threw in a few strides in the last mile and a half.  I have been very conservative with my speed because I feel it in my hamstring if I do too much.

I have been thinking a lot about the race day.  I try to picture it in my mind.  If I want to hit my BQ time I need to run at 10:07 pace average.  All the smart running people say to run a marathon at even or slightly negative pace.

Plan A:
At the start of the race I will be fresh so I can run fast.  It will be cooler and the sun won't be up yet so I can run fast.  I will be excited so I can run fast.  Yep - I can run fast at the beginning then I will have time in the bank in case I slow down at the end.

I know Plan A is wrong on many levels.  Not only is it wrong, it is stupid.  I know this but my stupid brain keeps thinking about it.

Plan B:
Velcro myself to Kathy.  She has run many more marathon and is more experience than me.  She will be smart about the race.  Be patient and save my legs for the end.

Resting

At this point in training rest if very important.  I feel good after yesterday's 17 mile run.  I do my myrtle exercises every day and also some light stretching.  I received an e-mail from the St. George Marathon today telling me it's less than two weeks (12 days) until race day.  It gave lots of info on the expo.  It will be here before we know it.

It's time to start thinking about what to pack.  It's time to finalize our race strategy.  We did not have a good strategy in Kansas City.

17 Miles

Today was a 17 mile long run.  It was hot but I think I am used to the heat now.  We finished strong with the last miles being our fastest.  I think we are ready for St. George.  As usual Kathy had cold water and Gaterade waiting for us at the end.

We passed many bike riders who were doing pedal the cause.  I had to look this up.  They all started at the Chesterfield Amphitheater.  There were courses between 10 miles and 100 miles.  We saw the people riding the 66 and 100 miles routes.  I looked at their courses and they had a lot of hills.  Our running course had some hills which will make us stronger.

We met Jen and John at my parent's place for dinner.  The first thing Jen noticed was my new old fancy Garmin.  She was impressed.  She has a basic Garmin 15 which does what she wants it do.  She really liked my Garmin.

Cross Training

Today;s schedule was a 4 mile run which I did yesterday.  Today I cross trained.  I did my runner's yoga.  I also helped Jim pick grapes in his vineyard.  This required walking back and forth from the house many time.  Need to get the camera.  Better put bug spray on.  I need my gloves.  It was another hot day.  I put on my floppy sun hat.  Then I started asking myself.  Is a hat cooler or a visor?  I always run with a visor in the summer and a hat in the winter.  I have myself convinced that with the visor my head is cooler because it gets more air and the heat can get out.  But does the dark hair absorb more heat?  I have lots of hair to protect my scalp from sunburn.  In the winter a hat keeps my head warmer so in the summer it probably will keep it warmer also.  Many people run with a hat in the summer.

Two week weather forecast for St. George Utah on race day:  low 56 high 82.

Race is two weeks from today.

My New Old Newer Garmin

Kathy had a birthday this week.  She got a new Garmin for her birthday.  She is letting me tryout her old Garmin which is newer than my new Garmin which is old.  Today I decided to do the 4 mile easy run scheduled for tomorrow.  I wore both Garmins and my fitbit.  I was beeping like a smoke alarm with a bad battery.  I will retire my old Garmin and fitbit and move to using only the new Garmin.  I need to figure out how to get the computer to see the new Garmin.

Today was the first day of autumn.  Someone forgot to tell the weather this.  When I ran it was 93 degrees with a heat index of 96.  I am getting used to the heat again.  I was used to it in July.  Then we had some cooler weather in August.  The last couple of weeks have been hot.  Today's run went well.  When I only have 4 miles I am mentally strong.  I even feel good enough to add some strides in the last mile.  I keep the strides controlled and they feel good.  I have noticed that there are a lot of leaves down on the trail.

It is a good think I have long arms to accommodate all this technology.

An Ugly Workout and a New Bathroom

Today was a workout with a warm up then 60 minutes of marathon pace for a mile with a  2 minute jog in between.  This should not be that hard.  It was hot.  It was humid.  My stomach did not feel well.  After the third repeat I had a gut ache and had to go to the bathroom.  I headed to the port-a-pottie at the Al Foster Trailhead.  Then I noticed that the signs on the new bathrooms that said "closed" were gone.  I walked over and found the new bathrooms are open!  They are beautiful.  They are clean and bright.  They have flush toilets and a sink with soap to wash my hands.  I even splashed cool water on my face.  They have an electric light.  This was luxury for a runner.  I continued on my run.  During the fifth repeat the gut ache hit again.  I was a half mile from the bathroom.  I had to walk back to the bathroom because running may have caused soiling of some type.  I considered jogging to complete the miles but this is where mental toughness has to come in.  I did the last repeat then finished the 10 mile workout with a jog.  I was dripping wet when I finished.

The average temperature for September 21 is 78 degrees.  Today was almost 20 degrees warmer than that.

I need to be more mindful about what I eat for lunch when I am going to run a long workout in the late afternoon/evening.  Today I had a whole wheat bagel with hummus and guacamole and a banana. Maybe I should stick to peanut butter.

My legs always feel tired.  I am hoping that after tapering they feel fresh for the marathon.  When I watch the Cardinals they talk about the  pitchers having "dead arm".  I feel like I have "dead legs".  Maybe I need to be sent back to the minor leagues for a while.

Running and math

You don't have to be good at math to run.  Running is just left foot, right foot, repeat.  Math does help.  You can calculate paces.  It helps so you can plan routes of various distances.  I like math and I like running.  It's a great combination.

It is much cooler in St. George, Utah right now that is in St. Louis.  Summer is back.

Because it worked better in my schedule I pushed today's workout to tomorrow.

The aftermath of camping

Jim and I went camping this weekend.  There were consequences.  I got a blister.  Fortunately the blister was on my thumb from paddling my kayak.  It did not affect my running.  We both got a lot of chigger bites.  Jim won the chigger bite contest.  The chigger bites are annoying but do not affect my running.

Today was an easy five mile run.  My original plan was to start at Sherman Beach and run up part of the Rock Hollow Trail.  When I got to the Rock Hollow I realized I would need a bathroom stop so I changed my run to go to the port-a-pottie at the Al Foster Trailhead.  Thank goodness for bathroom stops.  My last mile was the fastest.  I have been running pain free which is wonderful.  Two months ago every step was painful and I doubted my ability to run a marathon.  Now I am feeling good and confident.

My new compression tights came today.  I ordered them to wear for recovery after hard runs.  I was excited to find some that came in a tall size so they actually fit my long legs.

Being Slow

Sometime I am slow.  Sometimes I am really slow.  When I was thinking about my long run Saturday I was analyzing why I felt so bad.  It was hot but not extremely hot.  I was in the sun some and in the shade some.  It should not have been unbearable.  I realized my problem was nutrition.  When I hiked the Grand Canyon in 110 degree heat I knew that hydration was very important.  But I also learned that the body need calories to regulate it temperature.  So in addition to drinking liquid, eating was very important.  The same goes for running in the heat.  My slug sister always plans this out so we have gatorade mid run.  For my 20 mile run I only had one GU pack and 3 chops plus lots of water.   I also had a very light breakfast.   I'm not sure what I was thinking but it wasn't enough calories to keep me going.  I will try to be smarter in the race.  I will be smart by keeping my slug sister close by.

Since I did the long run Saturday and rested yesterday, I ran 5 easy miles today.  I went to Sherman Beach.  I was doing my leg swings when a truck and a SUV pulled in next to me.  A man and a woman got out and were yelling and cussing and throwing things from the SUV to the Truck.  It was weird.  I did not feel comfortable so I left and ran in the subdivision instead.  My legs felt tired but good.

Resting

Today I feel fine after yesterday's 20 mile run.  It took me a while to re-hydrate after the run.  The heat really affected me.  It wasn't all that hot but it was humid and sunny.  Jim and I spent an hour and a half kayaking then we broke camp and  drove home.  It was a nice long weekend getaway to Lake Wappapello.

The Ozark Mountains

We are camping in the Ozark Mountain.  These are not like Colorado Mountains.  They are Missouri mountains.  I started out running the hills.  After 7 miles I found a flat loop near the lake.  I decided to do some repeats there.  I was feeling pretty good until mile 13 when the heat got to me.  My legs felt fine and my breathing was okay but I was getting overheated.  I finished the 20 miles but it wasn't pretty.  I decided to do the long run today instead of tomorrow.  I'm glad it's over.

Today Jim was my hero.  First he put KT tape on my hamstring.  He found a tick on my butt and removed it.  He rode his bike  very slow next to me for most of the run.  I ended my run near the beach on the lake.  He went back to the camper and brought me a cold Gaterade.  He also brought me my water shoes.  We stood in the lake to cool down.  It felt good.  The we had a picnic.  When we got back to camp I took a cool shower.  When I got back to the camp site Jim had hung the hammock for me.  I rested in the hammock.  Jim is my hero.

Jim rode his bike next to me.  I told him it was his job to talk to me and entertain me.  He was mostly quiet.  Conversation:
Jim:. Do you and Kathy talk when you run.
Me:. Yes the whole time.  It makes the run go by faster.
Jim:. What do you talk about.
Me: Everything, running, girl stuff, bodily function, our wonderful husband.
Me:. We talk about our next big race.
Jim:. You two are crazy.
Me:. We are all crazy.  There are just different levels of crazy.

Hiking

Today I did something I rarely do.  I ate bacon for breakfast.  Actually I did two things I rarely do.  I ate bacon for breakfast and I ate ice cream before lunch.  Jim and I went on a hike.  The trail was rugged and hilly and it was hot.  We hiked past the camp store.  It was noon and we bought ice cream before lunch.  It was Jim's idea.  After lunch we rested then kayaked a couple hours.  Fun cross training.

Very hilly five

Today was a 5 mile easy run.  We are at a very hilly state park.  There was nothing easy about it.  Well, the downhills were easy.  There were some tough uphills.  It's nice to run in a new place.

Dirt Trails

Today was an easy 8 mile run.  It was supposed to be slow.  I decided to run some up the Rock Hollow Trail then hit the dirt trail.  I have not been running dirt trails much.  Running trails is a skill.  I have lost my trail legs.  After tripping a couple times I decided that 1) I need to get off the trail before I hurt myself. 2) I need to run dirt trails more to get my trail legs back.  After the slowest mile on record I returned to the Rock Hollow.  I am running pain free lately but after my run I feel some soreness in my hamstring/glut.  I am enjoying the cooler weather.

Easy Run

Today was a 5 mile easy run.  There was a chance of rain at 5 when I usually run after work so I ran at lunch.  I ran in the subdivision.  It has a big hill then rolling hills.  The subdivision is boring and there is no shade but it is convenient and saves me driving time.  Since it was just a 5 mile run and it was not hot I did not bring water with me.  I was pretty thirsty by the end of the run but I made it.  My first mile was slow running up the hill.  Legs felt tired from the half marathon but good.  Running is a very good stress reliever.  I needed the run today.

The day after

Today I feel really good after the half marathon yesterday.  No aches or pains.  I walked and did some stretching.  I wore compression shorts and calf sleeves all day and I feel good.  I am happy that at sixty-one I can still wear spandex without embarrassing myself.  I hope that when I get to the point where I should not wear spandex that someone tells me.  At that point I will only wear baggy sweats.  The only part of me that is a mess is my toenails.  My shoes fit right but my toenails have taken a beating.  I could never get a job as a foot model.

Go Girl Half Marathon - Overland Park, Kansas

This morning we got up early for the half marathon.  Our mile splits were all over the place.  We never got into a rhythm.  We ran well enough for age group finishes.  In the end we were pleased with our performance.  If we want to run a really fast half we need to train and taper for a half.  We ran 18 miles last weekend and 10 miles and Wednesday.  That did not leave us rested for the half but will make us stronger for the full marathon.

The finisher's medal was huge and heavy.  The award medal was also heavy.  

We had talked about running another 5 or 6 miles after the race.  Neither one of us were feeling it. We decided to let our aches heal instead of stressing them more.

Race Comments:

Smoothies are refreshing after a race.

Pulled pork and nachos do not look appealing after a race.

It is good to take toilet paper with you in case they are out.

You can make better time when running straight down a road.

Saturday and Free Lemonade

I did not post on Saturday.  I was busy driving to Kansas with my slug sister.  We went to Overland Park to run the Go Girl Half Marathon.  We walked from the hotel to the expo.   It was a bit farther that we anticipated.  We decided we would drive to the race.  After the long walk we stopped into a place called Rock and Brews for a lemonade because we were thirsty.  We drained a Gatorade on our walk there.  The waiter told us the lemonade was on him - no charge.  He even brought us refills.  Either he thought we were cute or he thought we were going to die of thirst in the restaurant.

We went to an Italian Restaurant for spaghetti on our walk back to the hotel.  Early to bed to get ready for the race.

Easy is getting easier

Today was a 4 mile easy run.  I met Kathy at the trail.  Running is always easier with Kathy.  Running is easier in the cooler weather.  The easy runs are getting easier.  We were running at a fast pace for an easy run.

Today is time to pack for Kansas City.  I saved my packing list from Cincinnati.  Sunday should be a great day for a race.

Cross Training

Today was either cross training or an easy three mile.  My legs were tired.  Monday was a 5K race, Tuesday was 5 easy which I probably ran too fast, and yesterday was 10 miles easy.  When given the choice to run or not run I usually run.  Today my legs needed a rest.  I did my runners yoga and exercises.

Today I signed up for the Castlewood Cup.  Jim and I have run this race for several years.  I signed up for the 10K.  I considered the 20K but Jim prefers the 10K and I prefer to run with Jim.

Cruise Control

We have a new car.  It has cruise control.  I set the cruise and it stays that same speed.  If it gets too close to the car in front of it, it will slow down to keep a safe distance.  It cruises along at a consistent speed.

I have been running pain free lately which is delightful.  On easy run days I cruise at a comfortable pace.  My running has no cruise control.  I am slower uphill and faster downhill but even the flats are not consistent.  Today the original schedule had a workout but since the half marathon is this weekend we changed it to 10 miles easy.  I listened to James Taylor music while I ran.  It is nice music for an easy pace.

I feel more comfortable at a slightly faster pace than I had been running.  I think it is because the weather is cooler.  The heat really slowed me down.

I did my yoga cool down.  I bought some new Epsom salt lotion.  I still feel some tightness in my hamstring after a run so I am being cautious.

Easy run and cool weather

A cold front came through last night with some rain.  Today was delightfully cool and perfect for running.  When I saw the marathon plan and thought about having to train through the hot summer months I was worried.  It has not been bad at all.  We a hot July but a very nice August and September so far is looking good.  I am very good at sweating through the hot runs.

Today was a five mile easy run.  I ran it much too fast.  I don't know what I was thinking.  I forgot that I raced a 5K yesterday.  I am not good at pacing.  The hamstring was tight tonight.  I did my yoga stretching and foam rolling.

Jim made me a chocolate chip cookie with ice cream after dinner tonight.  It probably had more calories than my run burned.

JCC Labor Day 5K

Today was the JCC Labor Day 5K which was also part of the Senior Olympics.  It was warm this morning.  This course is quite hilly.  They advertise it as the "hilliest most difficult 5K in St. Louis."  I don't know if that is true.  It is hilly but it is not all that bad.  I am still racing conservatively to save my hamstrings.  I finished in 28:37 which was a 9:14 pace.  This was good enough for first place in my age group.  I was happy.  I was still tired from the 18 mile run on Saturday.

Jim also ran.  He has not been running at all.  Last time he ran with me he didn't even make it a mile before his hamstring acted up.  He finished 2nd in his age group at a 9:55 pace.  He is an amazing athlete.

I met a couple who were in their 40s.  They were doing the marathon in every state thing.  They had done 46 and were heading to Idaho next month for their 47th.  They ran the St. George Marathon in 2009.  They said they like it.  The year they ran it was the hottest that it had ever been for race day. It was 60 degrees at start and 90 and the finish.  They said it starts in the dark and a small light would be useful.

I did my runner's yoga when I got home.  Running is feeling good.

Changes in Attitude

Six weeks ago I was doubting myself and my ability to run a marathon.  My hamstring/glut were affecting my run so much I didn't know if I would be able to complete a marathon.  I thought a BQ was out of the question.  I thought a PR was a long shot.  The only sure thing was a BM.  Since then I  have had chiropractic visits, done exercises and yoga and been very careful not to re-injure.  I am feeling so much better.  I have had a change in attitude.  Now I think that a PR is a possibility and if it is a perfect day then a BQ could happen.  The BM is still a sure thing.

Since I moved the long run to yesterday I took today as a rest day.  Jim and I hiked the River Scene Trail in Castlewood up the bluff, down the stairs and along the river.  It was a nice day and the park was very busy.  This evening we had dinner with my parents and took a walk with them on trails near their home.

My fitbit died.  I am used to knowing how many steps I have taken each day.  I ordered a new one which will come in next week sometime.  I feel lost without it.

A New Route

Today was an 18 mile long run.  It was 50 degrees when I got up this morning.  Kathy and I started out wearing long sleeves.  It wasn't too long before we were in tank tops.  It was a beautiful day for running.  We did a big circle which was mostly on trails with a little street and sidewalk running.  Kathy makes any run fun.  The route had convenient bathrooms and opportunities to fill water bottles.

I tried out my new hydration belt and I liked it.  Kathy bought us some peanut butter flavored GU.  It was quite tasty and I felt it gave me added energy.  I felt good on the whole run.  I felt stronger than I have in a long time.

One week until the Go Girl Half Marathon.  Five weeks until the St. George Marathon.  I love having a plan.

Microwave

Yesterday our microwave broke.  Jim was cooking broccoli and it made a weird noise and smelled bad.  He ended up roasting the broccoli in the oven.  Tonight he claimed that he could not cook dinner without the microwave and that we had to go out to eat.  We do have a stove, oven, toaster oven and barbecue that are all in working order.  We went to Pasta House.  I was in the mood for pasta before my long run in the morning.  Every time we go out for pasta I think about the little Italian Restaurant Kathy and I ate at in Cincinnati.  We will never find another restaurant quite like it.

After dinner we went shopping and looked at microwave ovens.  We didn't find exactly what we were looking for but we did find what we don't want.  I did find a new waist pack for my water bottle.  I am excited to try it out for my run tomorrow.  I think it won't jiggle around so much and it has a bigger pocket for my chomps, keys and necessities.

Today was a cross training day.  I walked, did yoga, and Myrtle exercises.