Slug Sister Run

This morning I met Kathy at Rte 66 State Park for a long run.  At 7 a.m. it was already warm and very humid.  We ran an easy 4 minute with 1 minute walk breaks for 16 miles.  By the last 3 miles I was feeling the heat but I always do better when Kathy is at my side.  She pulls me through.  I don't think I would have been able to do it by myself. 

I made sure to wash my hydration backpack when I got home.  It was sweat soaked.

Note to self:  when you wear your hydration backpack, wear a shirt that covers your back.  I had on a racer back shirt and the pack rubbed raw spots on my skin.

When I got home I foam rolled and did runner's yoga.  My leg felt better today than it has for a while.  It is still not 100% but it is much better.

Tornadoes and heat index

Jim and I have competed in the Senior Olympics for 4 years.  We sign up through Team AARP because they pay the fees.  They also  have events for the Olympians.  Last night they had a dinner and showed pictures taken at the Senior Olympics.  It was at the Maryland Heights Recreation Center.  We arrived and were immediately ushered to the locker rooms because there were tornado warnings.  The locker room was filled with Senior Olympics athletes,  little girls in dance leotards, various people in workout clothes.  At least that is what I saw in the women's locker room.  Jim had to go to the men's locker room where he watched the weather on his phone.  It reminded me of the Edwardsville, Illinois half marathon where we had to go the the laundry room in the hotel because of tornado warnings.  Last night the warnings past and we were able to continue with our dinner.

They also called off speed work last night because of the weather.  I did not plan to go to speed work because of the dinner.  I was glad I got my run in the morning.

Today we start oppressive heat again.  Heat index is supposed to be 110.  They were talking on the news about heat index and feels like temperature.  I was wondering what the difference is.  Heat Index takes into consideration the temperature and the humidity.  Feels like temperature includes temperature, humidity and wind speed.  When reporting temperature the reading is always taken in the shade.  It can be hotter in the sun.  We saw this in the grand canyon.   They had weather stations where they had a thermometer in the sun and another in the shade.  The one in the sun was sometimes 20 degrees hotter than the one in the shade.  Anyway you look at it is is hotter that the blue part of a flame.

Rocky Mountain Spotted Fever

A friend of ours has not been feeling well for a couple weeks.  She went to the doctor and was diagnosed with Rocky Mountain Spotted Fever. She had not been near the Rocky Mountains. Then I did some research.  Rocky Mountain Spotted Fever (RMSF) is not all that common in the Rockies.  Missouri is one of the states where it is most common.  Yikes!  The other most common states are North Carolina, Oklahoma, Tennessee and Arkansas.  It can be quite serious.  I knew there were diseases that ticks spread in Missouri but I didn't know that RMSF was here.  When I run or hike and I know I will be on grassy trails I spray my lower legs with bug spray (if I remember).   I will try to be more diligent about tick prevention.

This morning I got up early to run.  Jim always asks how far I am running before he decides to join me.  He went with me for a four mile run.  My lower leg still bothers me but I love running. 

Book Review - Running Man

I like running.  I like thinking about running.  I like reading about running.

I finished the book "Running Man" by Charlie Engle.  It was a great book about running and perseverance.  I would recommend it to anyone who like to read.

Back to Running

This morning I got up with the intent to run at 6:30 a.m.  I dress for running then checked the weather.  Thunder and lighting were on the way.  I don't mind running in rain especially in the summer but I avoid lightning for safety's sake.  When I got up I asked Jim if he wanted to go with me and got a firm no.

I worked then decided to run at lunch.  There were more storms coming in the afternoon but it looked like a could get a short run in.  Something happened between 6:30 and 11:00 because Jim wanted to go with me.  We went to the trail.  Discussion a mile and a half into the run:

Me:  I need to walk to the bathroom
Jim:  You will get there faster if you run
Me:  If I run all kinds of soiling could happen.  I need to walk.

I made it to the bathroom in time by walking.  It was very humid and warm and I felt sluggish today.  My lower leg was hurting when I started but felt better as I ran.  It's good to get back to running.  I took a week off to see if it would help my shin/ankle issue.  I don't think it really helped but I don't think running increased the problem.  I think it is just one of those things that will take time.

Ran 4 miles with some walking. 

Cross Training Continues

This weekend my cross training involves:

Pick up a 13 pound baby.
Walking with a 13 pound baby.
Hiking with 13 pound baby.
Staring at a 13 pound baby.

It will be a good weekend of cross training.

Cross Training

I decided that since my lower leg ankle/shin issue is not getting better that it would be beneficial to take some time off running and concentrate on cross training.  I don't like not running.  I don't know the wisdom in trying a 6 hour race if my legs are not feeling good.  I am hoping that some time off will get me on the right track.  On my Tuesday morning run I didn't wear my compression calf sleeves because they get so hot.  I determined that the calf sleeves really help.  My leg was feeling worse after the run.  Last summer I trained for a marathon through a hamstring issue.  I did take some time off which I think really helped.

Today is the first day of summer!  It has been over 90 degrees for a month.  I feel like we have already endured a month of summer.  At least I am used to the heat.

Cartwheels

I took the day off from running.  I did some walking.  We went to a concert in the evening.  There were children there running around and doing cartwheels.  I watched them and wondered if I could still do a cartwheel.  I was quite good at them as a child.  In my 5th grade dance recital I had a solo dance that included cartwheels and splits.  I have not done a cartwheel in decades.  I can still run though. 

Early Morning Run

There has been a heat advisory here for days.  It has been in the high nineties with heat index over 100.  This morning I got up early to run before work.  I was on the trail by 6:30 a.m.  The sign at Sherman Beach says hours are 7 a.m. until a half hour after sunset.  I decided to live dangerously and park there.  I was the only car.  By the time I got to the Al Foster Trailhead where I needed a bathroom break there were 15 cars there.  It is so nice they built a bathroom with running water so I can wash my hands.

I ran a total of 5.5 miles.  I started out very, very slow and gradually built up to plain old slow.

I love the simplicity of running in the summer.  In the winter I have to look at the temperature, factor in wind chill and determine what layers to wear.  In the summer all I have to do is put on a pair of shorts and a tank and I am good to go.

There was a bear sighting in Ballwin yesterday.  It was all over the news.  The Missouri conservation department said it was probably a young male.  When I left I told Jim I hoped I didn't see a bear.  I have hiked many times in bear country and know what to do.  I did not see a bear.  I saw a squirrel, a rabbit, a chipmunk and lots of birds. 

Long Slow Hot Distance

This morning I got up early to try to beat the worst part of the heat.  I went to Sherman Beach and headed up the trail.  I had my watch set for 4/1 run/walk.  My plan was to set to 3/2 if I got too hot. Somehow I reset my watch twice during my run so the Garmin has it in three parts.  I ran over to Rockwood Reservation.  I kept it slow.  My lower leg was still bothering me.  After about 5 miles it loosened up and and started to feel better.

The baby llama was right next to the fence.  It seemed to want attention.  It is very cute but I just ran by.  The next part of the run felt pretty good.  It was getting hot but I was doing fine.  At mile 11, I realized that my hydration pack was getting very light.  I was low on water.  At this point I thought about walking back.  I ran a hot 5K last weekend and only had water once at the water stop.  I saw several people out today running without water.  I decided to switch to a 2/1 and take it easy.  The last 3 miles were fine.  I did not get too hot or thirsty.  I got back to my car and wished my slug sister was there with her cooler of ice cold Gatorade.  I drove home and had a Gatorade.

My run totalled 14 miles.  It was 89 degrees when I got back to my car.  I don't think there was a dry spot on me.

I saw a large turtle on the trail.  Jim and I had a discussion about the difference between turtles and tortoises.  They are both reptiles.  Tortoises live mostly on land.  Turtles live on land and water but spend more time in water.  Then there are terrapins.  Terrapins are water turtles that live in marshes in the eastern US.  Turtle is a reptile with a hard shell.  Tortoises and terrapins are types of turtles.  Turtles has some webbing between their toes to help them in the water.  Box turtles spend a lot of time on land but they have a small amount of webbing between their toes so they are considered turtle but not tortoises.

Next I saw a toad.  Or was it a frog?  Time for another biology lesson.   Frogs have webbed feet and spend most of their time in the water.  Toad's feet are not webbed and spend a lot of time on land.  A frog is slender with longer limbs and can jump higher that a toad.  A toad is short, stubby and has smaller legs.  A frog has smooth rubbery skin where a toad has bumpy skin.  Toads are more likely to crawl.  Frogs are more likely to hop.  I definitely saw a toad.

Jim went for a bike ride while I was running.

No Running

Today was a long day in the car and visiting father-in-law for early father's day.  No running for me today.  It was too hot to run anyway.

North

I finished reading the book "North" by Scott Jurek.  Scott broke the Appalachian Trail record (2168 miles).  He averaged about 50 miles a day.  I don't know if he was inspiring or stupid.  Either way I really enjoyed the book.

When I am running I usually have no idea if I am going North, South, East or West.  If I am running along the river I have a pretty good idea of which direction I am heading otherwise I am clueless.  If I pay attention to the position of the sun I can usually figure out East and West.  I really don't need to know if I am running north, south, east or west as long as I know where the trail ends.

No Speed

Tonight was Thursday night speed work.  There was thunder and lightning in the area.  I had some things I needed to pick up at Target.  I decided to go to Target that is near speed work.  Skies were dark and there was lightning on the drive there.  I doubted that there would be running.  I got my Target shopping done and drove over to the track.  There were a few cars there.  No one was on the track warming up.  There was lightning.  A couple people walked toward the track then turned around and left.

Plan B.  I decided to go wander around Hobby Lobby and hope the storm would blow over.  I could do the workout by myself later.  After leaving Hobby Lobby there was still thunder and lightning so I drove home.

Plan C.  Wait for the storm to blow over and run in the subdivision.  Checked the lightning web site and there was still lightning in the area.

Plan D.  Work out on the elliptical trainer.

Slow and Easy 4

Today I went for an easy run after work.  Yesterday I took the day off.  I felt like I was on the verge of heat exhaustion on Sunday and I needed yesterday in the air conditioning to recover.  I ran very easy.  It took three miles for my lower leg issue to get warmed up and I could run without pain.  Therefore, the whole run was slow.  My leg issue is the opposite of a stress fracture.  Stress fractures hurt the more you run.  Mine hurts when I start but feels better as I run.

I checked my show inventory.  When I find a good price on my favorite shows I buy them and stash them in my closet.  I am excited that I brand new shoes waiting for me.  My current running shoes still have miles to go.

My Weekend

My weekend started Friday with a rest day.  My slug sister and her husband came over for dinner so we had some slug sister time.

Saturday Jim and I decided to take a hike.  We drove to the Al Foster Trailhead and hiked up to Bluff View Trail.  We must have passed 50 bikes.  Some of the bicycle riders are nice and some scare me with their speed.  My lower leg was hurting the first park of the hike.  I was having discussions in my head, "There is not way I will be able to race tomorrow."  "I really need to walk the races tomorrow."  "I won't be able to run any distance"  Then after two miles of hiking my leg felt better and I had no pain.  I guess it took that long to get warmed up.

Today was the Ballwin Days Races.  The 5K was suppposed to start at 8am   They had us all lined up to start then told us it would be delayed because an emergency vehicle had to come through.  After a short while an ambulance showed up.  A little girl (about 8 years old) and her dad got up from where they were sitting and walked to the ambulance.  The girl seemed to be holding her arm.  Then we had to wait in case the ambulance needed to leave the direction we were going to run.  In the mean time I decided I needed another bathroom break but I didn't want to leave because they did not have chip start.  There was gun start and chip finish.  They finally announced we would start in 5 minutes.  I ran to the bathroom and made it back for the race. 

There were some chiropractor dudes there offering to tape you before the race.  I felt like I was cheating on Dr. Lauren but I let them tape my lower leg.  I made sure to foam roll and stretch and warm up well.

The 5K course has some gentle hills but is not too bad.  It was hot.  I ran in control and finished in 27:05 which was 2nd in my age group.  Shortly after the 5K was done they have a 1 mile race.  I ran it in 8:10 which was first in the adult women.  By then it was hotter.  My let felt fine.

Then I decided that I needed more miles on my legs to train for the Get Your Butt Kicked Race.  After we got home I filled my hydration pack and headed to the trail.  My plan was to run 7 miles easy.  I already ran about 5 miles with the warm ups and the races.  I set my watch for walk/run and took off.  I had to make an emergency bathroom stop.  By then the heat was really getting  to me.  I came out of the bathroom and sat on a bench and assessed my situation.  If I had my phone I would have called Jim and had him pick me up - I felt that bad.  Then I realized I ran a 5K in the heat then a 1 mile race in the heat plus it was now 90 degrees.   I decided I need to slow down  Then I changed my watch to a 3/2 run/walk and took off.  That really helped.  I saw Candace with her dogs and ran with her for a little while.  In total I did about 13 miles today.

Speedwork

Tonight Jim and I went to speed work.  I don't know why by I really like speed work.  It is hard.  It is hot.  But there is something about suffering with a bunch of people who are suffering with you.  Tonight's workout was 3 X 1000 then 2 X 600.  I kept all the repeats at a pretty constant pace.  They had Popsicles for us when it was over but they were melted.  Jim and I stopped at Sonic for a shake on the way home.

Running with Jim

Today Jim went with me for an easy 5 miles on the trail.  His knee started hurting at mile 1.8 so we did some walks.  I needed a bathroom break.

Walking

Today was a rest day so Jim and I took a walk in the subdivision.  One of the neighbors has a new puppy.  She is an aussie-poo.  OMG.  She is the cutest thing ever.  I can't wait to see what she looks like when she grows up.

Sunday Morning Church Run

If I would read my texts more carefully I would know where to meet my slug sister for our run.  I went to the wrong trail head.  Oops.  Luckily we were only a couple miles apart from each other and it was faster to meet on the trail than drive.  We ran an easy 10 miles then Kathy continued on for two more.  My lower leg issue is better but not 100%.  I still feel it but it is more of an annoyance than pain.  I am slowly trying to up my mileage so I can do the Get Your Butt Kicked Race in July.

Green Rock Trail Challenge

Today Jim and I hiked part of the Green Rock Trail.  It is an event put on by city of Wildwood.  We drove to Greensfelder Park and they had buses to take us to Rockwood Reservation.  We hiked back to Greensfelder where they had lunch for us.  It was not a race.  It was a nice hike.  When hiking I always think about whether a trail is runnable.  According to my Garmin there was 1069 feet of elevation gain in the 6.5 miles.  There were a lot of M.U.Ds (meaningless ups and downs).  Most could be run.  There was one downhill that was steep and rocky.  I would have been scared to run down it.  The entire Green Rock Trail is 14.5 miles.  It is one of the oldest and longest trails in the area.  It was originally maintained by the Boy Scouts but now is maintained by various parks.  It has been noted as one of the best trails for pure hiking.

Tennis Elbow

Jim's elbow has been bothering him for several weeks.  It started hurting when he was cutting up a fallen tree and throwing logs around.  Then he injured it again doing something with the fence posts at his parents.  Today he went to the doctor who diagnosed tennis elbow.  Jim has not touched a tennis racket for years but he managed to get tennis elbow.  This makes me wonder if a non-runner can get runner's knee or runner's butt.  Can a not golfer get golfer's elbow?  Can a non athlete get athlete's foot?  Can a non swimmers get swimmer's ear?  The doctor gave Jim a cortisone shot in the elbow which is supposed to cure him.