Vancouver/Portland area runners: A local Sky View high school cross country runner, Priscilla Timmons, has set up a charity run on the Salmon Creek trail set for this coming Sunday (3/6/11). Check out the details. $15 to register. All $$$ goes to a good cause. (And it doesn't start until 10:30!)
https://www.signmeup.com/site/online-event-registration/74741
This is my long run day, but I'm trying to think of a way to add this into the routine. I'd love to participate since I'll already be on that very trail! lol
February 28, 2011
February 27, 2011
I tweaked my training plan (again)
I had to change the training plan due to a few set backs (illness, weather, stupidity, etc.). Here's a link to the revised version.
HM Training Day 58 (2/27/11 Sun)
8.02 miles
1:23 minutes
10:26 pace
{130.19 miles run so far in 2011}
First of all, I can't believe I'm already to day 58 of this training. It also marks day 58 of John Bingham's 100 Day Challenge. This year is kind of....flying by. I'm not sure how I feel about that.
Anyway, after a skimpy week of not getting in the training runs we should have due to weather or illness, we decided to not stick with our training schedule. We were supposed to do an 8 miler last week...then a 9 miler this week. We decided to revert back and do what we should have last week. So...8 miles it was. I doubt seriously it will screw up our training schedule. It is what it is.
The Max Muscle Half Marathon was happening on the trail today! We had no idea that was going on, or we probably would have signed up. lol Never the less, we had the opportunity to run along side the runners for 8 miles. It was a lot of fun seeing that many people on what's normally a fairly dead trail that time on a Sunday morning. The trail is only 6 miles long if you run it from end to end. So we knew there would have to be some trickery to pull off 8 miles. So we followed the half marathoners an extra mile on their route....then turned back when the Garmin hit 7 miles. Ran another mile to the car.
Our time wasn't the best, but we did that on purpose to some degree. With my knees (IT band) bothering me so much lately, I'm making a point to slow down. That isn't easy. My ego really wants me to push it. However, my brain would like to keep running throughout the entire year. So slow I shall go.
I know that hill work KILLS my knees. So we stayed on the trail as long as possible just to keep things as flat as could be. It wasn't until we started following the half marathoners the last two miles that hills entered the run.
{the good} For such a cold morning, the run wasn't so bad. I think being distracted by all of the half marathoners was a blessing for me. The 8 mile long run is always such a mind game for me. I don't know what it is about 8 miles, but it does a number on me mentally. Even though 9 is fine. Go figure!
{the ugly} It took forever for me to find my groove today. Well after the 5 mile mark. That makes for a miserable 5+ miles of an 8 miles run. My knees bothered me. I took a few more walk breaks than I intended to take in hopes the breaks would help my knees.
1:23 minutes
10:26 pace
{130.19 miles run so far in 2011}
First of all, I can't believe I'm already to day 58 of this training. It also marks day 58 of John Bingham's 100 Day Challenge. This year is kind of....flying by. I'm not sure how I feel about that.
Anyway, after a skimpy week of not getting in the training runs we should have due to weather or illness, we decided to not stick with our training schedule. We were supposed to do an 8 miler last week...then a 9 miler this week. We decided to revert back and do what we should have last week. So...8 miles it was. I doubt seriously it will screw up our training schedule. It is what it is.
The Max Muscle Half Marathon was happening on the trail today! We had no idea that was going on, or we probably would have signed up. lol Never the less, we had the opportunity to run along side the runners for 8 miles. It was a lot of fun seeing that many people on what's normally a fairly dead trail that time on a Sunday morning. The trail is only 6 miles long if you run it from end to end. So we knew there would have to be some trickery to pull off 8 miles. So we followed the half marathoners an extra mile on their route....then turned back when the Garmin hit 7 miles. Ran another mile to the car.
Our time wasn't the best, but we did that on purpose to some degree. With my knees (IT band) bothering me so much lately, I'm making a point to slow down. That isn't easy. My ego really wants me to push it. However, my brain would like to keep running throughout the entire year. So slow I shall go.
I know that hill work KILLS my knees. So we stayed on the trail as long as possible just to keep things as flat as could be. It wasn't until we started following the half marathoners the last two miles that hills entered the run.
{the good} For such a cold morning, the run wasn't so bad. I think being distracted by all of the half marathoners was a blessing for me. The 8 mile long run is always such a mind game for me. I don't know what it is about 8 miles, but it does a number on me mentally. Even though 9 is fine. Go figure!
{the ugly} It took forever for me to find my groove today. Well after the 5 mile mark. That makes for a miserable 5+ miles of an 8 miles run. My knees bothered me. I took a few more walk breaks than I intended to take in hopes the breaks would help my knees.
February 26, 2011
The great Iliotibial debacle
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| Image source: Core Concepts |
The word "iliotibial" haunts me. It's a bad, bad word. I hear it, and I run away screaming (due to emotional AND physical pain). Yes, we're going to have a chat about my IT band issues (AKA: knee pain).
Jeff Galloway is a running guru I often turn to in times of pain or confusion. I found an archived article he wrote on IT band, and have read it probably 1,945 in the past year and a half. Each time I read it, my brain absorbs something new. Here’s a link to the full article:
This time around, I realized something I hadn’t realized before. Speed. All of a sudden, I’m running faster. Funny how my IT band flare up started about the time my body decided it could speed up. Check some of the more common causes of IT band pain (I’ll highlight those I’m doing)…
- Running too fast, on a long run, or race, than you should have on that day ( i.e., trying to stay up with running friends that are going too fast for you). Most runners are running too fast on long runs, even though they feel fine at the beginning.
- Not slowing down the pace, from the beginning of a long run or race: when you increase the distance of the long run when it's hot and humid, or the course is hilly when your muscles are already tired when you feel the first signs of irritation of what could be an injury
- Not taking walk breaks, as you need them, from the beginning of all long runs Not increasing the frequency of the walk break as the long run distance increases Not increasing the frequency of walk breaks when you're more tired, or feel the symptoms of injury Not increasing the frequency of walk breaks when the temperature and humidity are high
- Doing too many of the following within a 2-3 week period: long runs, races, fast runs.
- Wearing the wrong pair of shoes or ones that are too worn out - particularly in the midsole (a shoe expert can help you determine).
- Doing side-to-side sports: tennis, basketball, rollerblade
- Not doing the maintenance training during the week, i.e., just running once between long runs, or not at all.
- Skipping a long run and trying to keep up with your group on the next long run
- Not taking enough days off from running - especially after the first signs of injury
- Running on a surface that is too soft or is slanted, i.e. a beach, soft grass, or a paved surface with a slant.
Four out of nine, folks. Clearly, that’s all it takes to do me in. Here's what I've been doing that caused my latest bout of IT band pain...
Luckily, I had already cut back my mileage due to illness. I was sick for 10 days. The mileage came to a screeching halt due to not being able to breathe when I walked across the room…much less while running. That was a positive thing that has probably helped my poor little knees in a bunch of ways. This is a note to self moment. I am someone who would love to do more than I am able to do. I always have been. However, when it comes to running, I really need to be diligent about more than just tracking my miles. I need to note every little change made in the routine. We ran 4 weekly long runs with major, major hill work. I might need to cut that back to every other or every third week. I can run the trail close to our home the weeks I need a long, flat run. I will only be able to add one “item of flare” into the routine each week instead of trying them all. Either speed or hills. Making sure my third training run of the week is 100% short (2 to 3 miles long) & 100% as flat as possible. Uggg, and do we even need to discuss pace? What runner doesn’t dream of becoming faster? It’s so difficult to watch your body grow stronger & able….only to be knocked down by a nagging, ongoing injury that requires you to slow down.- I typically do my training runs, but did not for a full week, and then went and hammered out my fasted 5k ever. So I’m counting that as “not doing the maintenance”. I cut back due to illness, but then went and raced anyway. Probably not the best move.
- During that time, I magically became faster. Two dings against me in one fell swoop.
- Due to the increased miles the weeks prior to my illness, my legs were feeling pretty trashed. I would go do long runs anyway, and they kept getting faster than the week before.
- I also increased the miles over a 3 week period (prior to getting sick). I, along with my physical therapist, thought I could handle it. Both knees are SCREAMING at me for it now. I find it interesting how adding just one extra 4 – 6 mile run into the routine, combined with various other small changes, can take one down.
I will not let the IT band issues take me down. I’ve already been down that path. It’s not fun. I’m determined to figure it all out, and will create a spreadsheet to log all of my runs. I think that will help me keep track of hills, pace, frequency, and all of the other red flags a little better. I am determined to keep up with my race schedule in a healthy way.
Off to ice my knees (again).
February 23, 2011
HM Training Day 54 (Wed. 2/23/11)
Treadmill:
32 minutes
3.1 miles
10:24 pace
Outside:
19 minutes
2.07 miles
9:23 pace
{total of 122 (plus change) miles run in 2011}
{the good} I logged miles today. Even though I hate running alone. It's supposed to start snowing sometime today, so I wanted to make sure I stayed on target. As a matter of fact, I ran one mile more than I was supposed to.
{the ugly} I cannot STAND the treadmill. I feel as though I paid my dues to that machine when I lived in Ohio, and had to deal with weeks and weeks of snow each year. I ended up jumping off the damn thing & hitting the road while it was still somewhat decent out. The worst of today's "the ugly" is....my knee hurts. It's getting worse with each run. Even with taking most of last week off. Rrrrrrr.
Off to ice my knee....
32 minutes
3.1 miles
10:24 pace
Outside:
19 minutes
2.07 miles
9:23 pace
{total of 122 (plus change) miles run in 2011}
{the good} I logged miles today. Even though I hate running alone. It's supposed to start snowing sometime today, so I wanted to make sure I stayed on target. As a matter of fact, I ran one mile more than I was supposed to.
{the ugly} I cannot STAND the treadmill. I feel as though I paid my dues to that machine when I lived in Ohio, and had to deal with weeks and weeks of snow each year. I ended up jumping off the damn thing & hitting the road while it was still somewhat decent out. The worst of today's "the ugly" is....my knee hurts. It's getting worse with each run. Even with taking most of last week off. Rrrrrrr.
Off to ice my knee....
Lotta Breeze Capri Running Skirt Review
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| Lotta Breeze Capri Skirt |
I have favorite things for various reasons and seasons. With spring upon us, I’ve reverted back to my running skirts. Oh, how I love my sassy little skirts. Each of my skirts (so far) features Capri length tights. I'm selective about the length for a couple of reasons:
Though I’ve tried several brands and styles of running skirts, my all time favorite is the Lotta Breeze Capri from Skirt Sports. As a matter of fact, mine is exactly like the one pictured to your right. [I am on a mission to make sure more and more of my running gear is pink. I need more pink in my life!] This brand & style of running skirt has earned the
A - Capri length provides me with 3 seasons of running. Perfect for spring, some summer, and fall. I get a lot of wear and tear out of them this way.B - The other reason would be cost. I've learned this over time. It's worth having one great pair of tights vs. three cheap pair from Target that rub raw spots on your crotch during a long run (said from experience).
1. FIT: I loooooove the fit. It feels as though it’s sucking in my tummy for me without causing a major “muffin top”. It’s very slimming. It's probably due to the wide yoke.
2. FABRIC: The fabric is a bit different than any of my other running shorts, tights, or skirts. It almost reminds me of a tech shirt. Only with more stretch. I swear this fabric keeps me feeling drier than others. I had forgotten this fact until I wore the skirt during last night’s run.
3. FEATURES: There are a couple of pockets (one on each leg) that hold lots of goodies. From a debit card to a pack of Shot Bloks. The right side of the skirt also has a little “port” for your headphone cord to go through. You can keep your ipod in the pocket & run the cord through. That keeps your skirt from flying up as your cord moves. Brilliant! I’ve had skirts with pocket on the skirt itself. Not a good idea. The more you fill the pockets, the more the skirt starts to pull down. Annoying.
4. SKIRT LENGTH & DESIGN: The skirt doesn’t hit the back of my leg. I think this is due to the weight of the fabric. [I have one brand of skirt where the skirt itself taps the backs of my thighs with each step. It makes me NUTS while I run. I find that I don’t wear it much because of this.] The skirt doesn't feel like it's pulling down my tights. Again, I think that's due to the weight of the fabric. The length is just right, and the A-line cut is super flattering!
5. TIGHTS LENGTH: The Capri tight length is perfect. I’ve read numerous reviews of this style, and women of all heights are saying the same thing. They hit me just under the knee, and don't bunch up or ride up. If it's a little cool out, my lower legs can usually tolerate the temps just fine. If it's warm out, they're not so long that they make me go into overheat mode.
I lucked out & picked mine up at The Running Spot in Cincinnati, Ohio literally days before we moved to Washington state back in July of 2010. [I needed one more Running Spot "fix" before leaving!] It was on clearance for next to nothing. I paid around $27.00, but they normally retail around $75.00. If you have the chance to try on one of the Lotta Breeze skirts, do it. Look for a good sale at your local running store. It’s for sure worth buying a pair.
February 22, 2011
Active Wrap giveaway winner!
Today snuck up on me. It's time to pick a winner...and the winner is......JENNIFER A. Congrats & enjoy your new ice/heat wrap from Active Wrap. I know I looooove mine. :)
February 21, 2011
HM Training Day 52 (Tue. 2/21/11)
3.99 miles
41:13 minutes
10:19 pace
{117 miles run in 2011}
{the good} This is the only warm day we're going to get for the week. Even though it's Monday, and not a run day for us...we ran. Snow and slush and rain is in the forecast for the remainder of the week. So we wanted a solid, fun, outdoor, somewhat warm run before the weather hits. We did the "campus loop" that my husband enjoys so much. It's the one that I hate (of course). I ran a mile of this route that I normally walk. The last mile involves a HUGE hill that kicks my ass just walking it. Today, I ran it. At least most of it. :)
{the ugly} The hill I mentioned above. There's an elevation chart from my run below. An elevation of 300 - 400 feet doesn't sound like much until you have to run it. Funny how that works.
41:13 minutes
10:19 pace
{117 miles run in 2011}
{the good} This is the only warm day we're going to get for the week. Even though it's Monday, and not a run day for us...we ran. Snow and slush and rain is in the forecast for the remainder of the week. So we wanted a solid, fun, outdoor, somewhat warm run before the weather hits. We did the "campus loop" that my husband enjoys so much. It's the one that I hate (of course). I ran a mile of this route that I normally walk. The last mile involves a HUGE hill that kicks my ass just walking it. Today, I ran it. At least most of it. :)
{the ugly} The hill I mentioned above. There's an elevation chart from my run below. An elevation of 300 - 400 feet doesn't sound like much until you have to run it. Funny how that works.
February 20, 2011
Heart Breaker 5k Results (set a new PR!)
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| my medal |
3.1 miles (5k race - Heart Breaker in Portland, OR)
9:32 pace
29:19 minutes
{113 miles run in 2011}
The official stats are in! I am so thrilled! YAY! I'm beaming ear to ear as I type this info for you to read! I cannot use enough exclamation marks!!! I just realized, I've never spelled the word exclamation, and I'm not sure I spelled it correctly! Holy hell! It doesn't matter! All that matters is I *finally* made my time goal of finishing (chip timed) under the 30 minute mark! Woohoooooo!
time 0:29:23
pace 9:27
age division #9 of 35 (top 25%)
place overall #102 of 319 (top 31%)
sex overall #50 of 216 (top 23%)
clock time 0:29:40
My Garmin has my splits calculated as...
Mile 1 9:49
Mile 2 9:26
Mile 3 9:02
I never ever ever have mile times like that! I usually get slower and slower as the miles continue. Especially with hills involved. Things are changing. Hmmmmmm.
{the good} I have to break today's "good" section up into three parts. Here goes:
1. I *finally* hit my 5k time goal! I came in under 30 minutes, as I have been trying to do for nearly two years. This is a miracle considering the hills in this race were....there. They existed. I guess all of my hill training has paid off for me. :){the ugly} I wore two shirts and felt like I'd be a total heatstroke victim by the end of the race. Never again will I slip the race day shirt over what I wore to the event! My knee is feeling a little tweaky. I'm off to ice it. And of course, this little number is going through my head as I ice my afternoon away...
2. Not only did I make my goal, but I've been sick all week with a respiratory virus. I went for a training run Thursday night, and felt like complete shit. It felt like an elephant planted itself on my chest & wouldn't let me breathe. I assumed today would feel the same. MAN am I glad I chose to go ahead and run this race today. Who knew I would set a new PR for myself? Crazy!
3. I hate to say it, but I'm so pleased with myself I simply cannot hold back. I FINALLY FINISHED A RACE FASTER THAN MY HUSBAND!!!!!! I was literally 4 seconds ahead of him. I figured he was holding back so I could finally "win one". He swore up one side & back down the other that he was pushing as hard as he could...and could not catch up to me. When I passed him at the top of the "big hill", which happened to be the half way mark, I made a crack about how this will be the only time ever that I would get to pass him...to just please let me enjoy the moment. He let me enjoy it all the way to the finish line. I kept getting faster as the race continued. His first words after he found me at the finish line, "The student has surpassed the master. I will never again doubt the fartleks you do!". Poor Kent. Though he is beyond proud of me, he beat himself up over my win the entire way home. Says the training routine is going to get harder since I officially run faster than him. (Why the hell should this fact make MY training routine harder??? I think he's angry and punishing me. lol)
You're a heartbreaker, dreammaker,
Love-taker, don't you mess around with me
You're a heartbreaker, dreammaker,
Love-taker, don't you mess around, no no no
Love-taker, don't you mess around with me
You're a heartbreaker, dreammaker,
Love-taker, don't you mess around, no no no
February 17, 2011
HM Training Day 48 (Thur 2/17/11)
3.01 miles
30:13 minutes
10:02 pace
{109.76 miles run in 2011}
{the good} There was really nothing good about this run. I suppose if you force me to pick one good thing....I could come up with something. Let me think for a second. [____________still thinking_________can you hear my brain crickets?___________brain crickets are better than panty crickets____________if you're going to have crickets of any kind...make sure they're not the panty kind___________.] OK, here's what I came up with during my thinking session. The first mile went well, but only because it was mostly downhill.
{the ugly} This was my first day out running since Sunday's long run. Most of this run was an absolute suckfest. I felt like total crap. Still getting over a cold, and it felt as though an elephant was sitting on my chest. I basically walked home (1 mile), and did not count that in my run total. What you see above it running only.
I'm going to sip some decaf & watch old episodes of SNL. I need to go to my happy place.
30:13 minutes
10:02 pace
{109.76 miles run in 2011}
{the good} There was really nothing good about this run. I suppose if you force me to pick one good thing....I could come up with something. Let me think for a second. [____________still thinking_________can you hear my brain crickets?___________brain crickets are better than panty crickets____________if you're going to have crickets of any kind...make sure they're not the panty kind___________.] OK, here's what I came up with during my thinking session. The first mile went well, but only because it was mostly downhill.
{the ugly} This was my first day out running since Sunday's long run. Most of this run was an absolute suckfest. I felt like total crap. Still getting over a cold, and it felt as though an elephant was sitting on my chest. I basically walked home (1 mile), and did not count that in my run total. What you see above it running only.
I'm going to sip some decaf & watch old episodes of SNL. I need to go to my happy place.
February 15, 2011
Vanilla ice ice baby
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| To The Extreme.... |
Yo, VIP, Let's kick it!
Ice Ice Baby (too cold, too cold)
Ice Ice Baby (too cold, too cold)
It's no secret around here that I call myself "Vanilla Ice". 1) I'm about as white as white can be. Especially this time of year. Man, I cannot wait for the sun to shine again! 2) I spend much of my time icing my knee. I ice my knee after every run. I walk around with my Active Wrap strapped to my leg (directly after running) for a good 10 - 20 minutes (with an old hankie between my leg and the ice pack to prevent a burn). I also do 5 - 7 minutes of "direct icing" as soon as time allows. Usually in the evening when I'm sitting around watching TV. Sometimes, I direct ice twice a day depending on how my knee(s) feel. Why? Because I suffer from IT Band issues. Uggggg. Last winter, it took me down. Hard. I do not want to get wrapped up in that kind of injury drama again. It literally kept me from doing anything, much less running, for several months. I've done everything from changing my running form (which was really difficult to do!) to buying new running shoes every 3 months or so. My injury was severe. We were discussing when to schedule surgery for the issue, which is actually pretty uncommon. Then I moved to Washington...so I was unable to follow through with surgery (phew!). In the mean time, I became Vanilla Ice!
Even when I don't feel any pain or tweakiness at all with my knee...I stretch, rest, and ice them regularly. I swear by ice therapy. My physical therapist back in Cincinnati got me hooked on direct ice therapy. The kind folks at Active Wrap took pity on me, and sent me a knee ice/heat wrap last February. I've found the two work beautifully together, and have helped me continue running as comfortable & injury free as possible.
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| For all my icing needs.... |
Direct Icing...
Ice cups are used for direct icing. My physical therapist taught me this trick, and I make a point to have at least 6 ice cups in the freezer at all times. You need to use the paper, wax coated cups. The small ones that people normally have in the bathroom in a cup dispenser for kids to rinse after brushing. You know the kind I'm talking about, right? Plastic cups and non-waxed cups will not do. Anyway, fill each cup about 3/4 of the way with water, let them freeze overnight, peel the cup away from the ice when you're ready to do your therapy, wrap the end you're holding with a washcloth so your hand won't freeze, and start icing whatever part of your body hurts. For me, it's the outside of my right knee...always. The IT band. I make a point to ice the entire area rather well for about 5 minutes. Never longer than 7 minutes...you don't want to freeze/burn your skin. My skin is bright red by the time I'm done. While I'm icing the area, I'm pressing fairly hard in a back and forth (across) motion. The idea behind putting friction on the area is to break up any adhesions that might be building up along the band. The idea behind direct ice therapy in general is to reduce swelling in the exact area of inflammation. Ice packs are perfect for general swelling reduction, but you need to spend a little more time on the area that's inflamed to see better results. If you need to take your ice cups with you, stick it in a thermos. I've left mine in the car up to 2 hours during summer runs, and had very little melting occur (as long as it's in a thermos). I have the little thermos that holds about 1 cup of soup. The little ice cups fit perfectly inside! Active Wrap...
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| My Active Wrap after 1 year of use! |
On that note, I'd love to tell you about a giveaway I'm hosting! The first one for this blog. Active Wrap has graciously offered one of their knee wraps to one lucky reader! I'm closing off entries at midnight on 2/21, and will pick a winner on 2/22. There are multiple ways to enter this giveaway. Feel free to enter just one way or every way possible if you so desire:
- Leave me a comment for this blog post. Let me know how a fabulous ice wrap would help in your everyday life. (It would be nice if you could leave your email address so I can contact you when you win. There's nothing worse than not being able to contact the winner! Feel free to type it out if you're trying to avoid spam mail: willrunforcoffee at gmail dot com.)
- Join me on DailyMile.com! You can "friend me" through my profile page: http://www.dailymile.com/people/thewwchick. Let's get moving & exercising together.
- Join me on Facebook. Here's a link to my profile page: http://www.facebook.com/thewwchick#!/thewwchick. I blab a lot about running over there. I'm sure people think that's all I do or think about. Well, that and sewing! lol
- Follow me on Twitter. Here's a link to my page: http://twitter.com/#!/thewwchick I really don't tweet much. I need to get better about doing so.
- If YOU have a blog, write about my giveaway with a link to www.WillRunForCoffee.com. Be sure to let me know by sending me a link to your post, or I won't have a clue!
I want to be clear about something. Active Wrap sent me a knee wrap in either January or February of last year. They did not ask me to pimp their gear for them. During that time frame, they read all of my whining (on my other blog), and felt sorry for me. I recently contacted them (and begged them) to do this giveaway because this product helps me so much (love it!). So please make a point to head over to their facebook page & "like" them. They certainly don't have to put up with blogging kooks like me, but they did! lol The least I can do is send some love their way. Also, I love Rob's (aka: Vanilla Ice) show on DIY Network, "The Vanilla Ice Project". It rocks, and so does he. "If there was a problem, Yo, I'll solve it. Check out the hook while my DJ revolves it." :D
February 13, 2011
HM Training Day 44 (Sun. 2/13/11)
7 miles
1:12 time
10:17 pace
{106.75 miles run in 2011}
We took the same course as last week's long run. (Read all about it & check out the hill I'll complain about in the next sentence by clicking here.) You might remember it from the pictures I posted of the beast of a big hill heading up toward Felida. I had to stop and walk for about 10 seconds again today. However, it wasn't nearly as bad as I thought it would be. The worst part of this particular route, other than the big hill, is that the first 2/3s of it is VERY uphill. Not just an incline, but a steep incline (for me). Once we get to mile 3 or 3.5, it's all downhill. Love that!
{the good} I pretty much love long runs because that gives me an excuse to consume Shot Bloks and guzzle Gatorade. lol Always a good thing in my book! Perfect weather. Saw the sun for a bit (rare here in Washington state this time of year). Got through the run even though I went into it feeling like my legs would not hold up. They did. Oh, and I finally hit the 100 miles run in 2011 mark today!!!!! :)
{the ugly} There really wasn't anything ugly about this run. It was a great 7 miles.
1:12 time
10:17 pace
{106.75 miles run in 2011}
We took the same course as last week's long run. (Read all about it & check out the hill I'll complain about in the next sentence by clicking here.) You might remember it from the pictures I posted of the beast of a big hill heading up toward Felida. I had to stop and walk for about 10 seconds again today. However, it wasn't nearly as bad as I thought it would be. The worst part of this particular route, other than the big hill, is that the first 2/3s of it is VERY uphill. Not just an incline, but a steep incline (for me). Once we get to mile 3 or 3.5, it's all downhill. Love that!
{the good} I pretty much love long runs because that gives me an excuse to consume Shot Bloks and guzzle Gatorade. lol Always a good thing in my book! Perfect weather. Saw the sun for a bit (rare here in Washington state this time of year). Got through the run even though I went into it feeling like my legs would not hold up. They did. Oh, and I finally hit the 100 miles run in 2011 mark today!!!!! :)
{the ugly} There really wasn't anything ugly about this run. It was a great 7 miles.
HM Training Day 42 (Fri 2/11/11)
4.5 miles
56:27 minutes
12:33 pace
{99.75 miles in 2011!}
BLAHHHHHHHHHHH! Had I realized I was *this close* to the 100 mile milestone for 2011, I would have run the extra quarter mile. By the time I got home, it was late in the day. The kids were hopping off the school bus as I pulled into the driveway. I didn't want to get all sweaty again. All I could think of was the 7 mile run ahead of me Sunday morning where I would for sure be hitting the milestone (and then some). Oh well. That quarter of a mile is around the corner. Another day. It sure does feel pretty awesome to say I'm so close! :)
{the good} It was a nice slow run in Jo's neighborhood. I needed a nice slow run. It was soooo much warmer than yesterday. Plus, I got to run again with Jody! Twice in one week. Unheard of for us. :)
{the ugly} I felt so beat down. I've bumped up my mileage the past couple of weeks. Between that and all of these friggin' hills around here, my legs are feeling pretty trashed. Not hurting. Just tired.
56:27 minutes
12:33 pace
{99.75 miles in 2011!}
BLAHHHHHHHHHHH! Had I realized I was *this close* to the 100 mile milestone for 2011, I would have run the extra quarter mile. By the time I got home, it was late in the day. The kids were hopping off the school bus as I pulled into the driveway. I didn't want to get all sweaty again. All I could think of was the 7 mile run ahead of me Sunday morning where I would for sure be hitting the milestone (and then some). Oh well. That quarter of a mile is around the corner. Another day. It sure does feel pretty awesome to say I'm so close! :)
{the good} It was a nice slow run in Jo's neighborhood. I needed a nice slow run. It was soooo much warmer than yesterday. Plus, I got to run again with Jody! Twice in one week. Unheard of for us. :)
{the ugly} I felt so beat down. I've bumped up my mileage the past couple of weeks. Between that and all of these friggin' hills around here, my legs are feeling pretty trashed. Not hurting. Just tired.
February 10, 2011
HM Training Run Day 41 (2/10/11 Thur)
6 miles
1:11 minutes
11:40 pace
{95.25 miles so far in 2011!!!}
Brrrrrrr! Jody and I almost turned into frozen chicks this morning. Wouldn't you know it, as soon as she left my house, the sun came out. The fog lifted. It warmed up by 10 degrees. Oh well. We're troopers for hitting the trail in such conditions. I hope tomorrow's weather is better, but I hear it's supposed to rain (boooo!)
{the good} I got to run with Jody! That's always a good thing (and almost taboo for a Thursday run). Plus, it was a somewhat flat run. Well, as flat as can be for around these here parts. After two full weeks of nothing but hills, I needed a nice, flat, slow run.
{the ugly} Uggg....my Garmin spontaneously crapped out on us during the run. Not good. Also, the "chub rub" spot in the crease of my inner thigh is getting worse. There's not enough body glide or diaper cream in the world to fix this problem. Wahhhh!
1:11 minutes
11:40 pace
{95.25 miles so far in 2011!!!}
Brrrrrrr! Jody and I almost turned into frozen chicks this morning. Wouldn't you know it, as soon as she left my house, the sun came out. The fog lifted. It warmed up by 10 degrees. Oh well. We're troopers for hitting the trail in such conditions. I hope tomorrow's weather is better, but I hear it's supposed to rain (boooo!)
{the good} I got to run with Jody! That's always a good thing (and almost taboo for a Thursday run). Plus, it was a somewhat flat run. Well, as flat as can be for around these here parts. After two full weeks of nothing but hills, I needed a nice, flat, slow run.
{the ugly} Uggg....my Garmin spontaneously crapped out on us during the run. Not good. Also, the "chub rub" spot in the crease of my inner thigh is getting worse. There's not enough body glide or diaper cream in the world to fix this problem. Wahhhh!
February 9, 2011
Physical Therapy Update (from 2/8/11 appointment)
As of yesterday, I am a free woman! No more physical therapy. :)
My doc never ordered an MRI for me, so we still aren't sure exactly what was going on inside this hip of mine. I'm not back to 100% yet, but well on my way. At this point in time, I can almost lower my leg all the way down the ground when I sit "Indian Style". [It that term still used anymore? I'm pretty sure I'm showing my old lady-ness by using the term at all.] I'm no longer waking up at night with horrible, throbbing pain at night. I'm walking pain free. Sitting pain free. I'm getting stronger with the exercises given to me by the PT. As a matter of fact, the only days I have to do the exercises are my off days from running! [They're really not a big deal, but they do suck a lot of time out of my day.]
The only time my hip hurts these days is when I move a certain way. There was a time when the pain would hit a lot more frequently than it does these days. So even that's getting better. The pain is minimal compared to my initial visit with the orthopedic surgeon back in early December.
Just thought I'd share the good word. I hope everyone reading this is working at 100% instead of injured. Here's to healthy legs!
My doc never ordered an MRI for me, so we still aren't sure exactly what was going on inside this hip of mine. I'm not back to 100% yet, but well on my way. At this point in time, I can almost lower my leg all the way down the ground when I sit "Indian Style". [It that term still used anymore? I'm pretty sure I'm showing my old lady-ness by using the term at all.] I'm no longer waking up at night with horrible, throbbing pain at night. I'm walking pain free. Sitting pain free. I'm getting stronger with the exercises given to me by the PT. As a matter of fact, the only days I have to do the exercises are my off days from running! [They're really not a big deal, but they do suck a lot of time out of my day.]
The only time my hip hurts these days is when I move a certain way. There was a time when the pain would hit a lot more frequently than it does these days. So even that's getting better. The pain is minimal compared to my initial visit with the orthopedic surgeon back in early December.
Just thought I'd share the good word. I hope everyone reading this is working at 100% instead of injured. Here's to healthy legs!
HM Training Run Day 39 (2/8/11 Tue.)
4 miles 44 minutes
11:00 pace
(89.25 miles in 2011)
I wanted so badly to stop and walk up Monster Hill. It's such a friggin' beast of a hill! I kept chanting, "Just keep running....just keep running...what do we do - we run, run, run.", over and over to myself until I finally made it to the top running ever single step of the way. My quads were pretty much toast by the time I reached the top. However, I made it. I didn't die. I'm here to tell you all about it, and that's all that matters.
{the good} When we left, there was light in the sky. We made it 3/4 of the way before pitch black darkness fell upon us. YAY! That means spring is on its way. It was so nice running with light in the sky. Also, we felt super fast tonight! Well, once we got to the top of Monster Hill, that is. I felt a lot slower than normal going up the hill. Our overall pace doesn't reflect the speed we felt, but we were for sure going faster than normal everywhere but the hill. I want to check our pace time (on the Garmin) for the splits & see how they compare to last week's run on that route. Kent mentioned several times during the run how much faster we seemed to be going. I felt as thought my legs were hammering it out. Anyway...who knows.
{the ugly} I'm not sure there is an ugly for this run. It was pretty good. :D
11:00 pace
(89.25 miles in 2011)
I wanted so badly to stop and walk up Monster Hill. It's such a friggin' beast of a hill! I kept chanting, "Just keep running....just keep running...what do we do - we run, run, run.", over and over to myself until I finally made it to the top running ever single step of the way. My quads were pretty much toast by the time I reached the top. However, I made it. I didn't die. I'm here to tell you all about it, and that's all that matters.
{the good} When we left, there was light in the sky. We made it 3/4 of the way before pitch black darkness fell upon us. YAY! That means spring is on its way. It was so nice running with light in the sky. Also, we felt super fast tonight! Well, once we got to the top of Monster Hill, that is. I felt a lot slower than normal going up the hill. Our overall pace doesn't reflect the speed we felt, but we were for sure going faster than normal everywhere but the hill. I want to check our pace time (on the Garmin) for the splits & see how they compare to last week's run on that route. Kent mentioned several times during the run how much faster we seemed to be going. I felt as thought my legs were hammering it out. Anyway...who knows.
{the ugly} I'm not sure there is an ugly for this run. It was pretty good. :D
February 7, 2011
Do YOU have a blog?
I'm looking for other folks out there with running blogs. I would love to check yours out if you have one. Either leave me a comment with the URL...or send it to me via email willrunforcoffee at gmail dot com. :)
February 6, 2011
HM Training Day 37 (2/6/11 Sunday)
7.01 miles
1:15 minutes
10:41 pace
[85.25 miles so far in 2011!]
So we took a totally different route today. We noticed a large training group heading away from the trail, so Kent wanted to follow them & see exactly where they were headed. Once we got to the road, they were no where in sight (of course). So we decided to keep running up the road instead of going back to the trail. After looking at houses around Salmon Creek & Felida for so many months, we knew that road eventually T's into the road that has access to the other end of the trail (36th Ave). So we knew a loop could be made. We just weren't sure how long the run would be once it was said in done. It was GREAT! What a fun run. Yes, I said the "f" word...fun. Here's the loop we ended up making...
At one point, I heard Kent mutter, "I have a feeling you're going to blame me for this.". I looked up to see what he was referring to.....
Though it was Kent's idea to take this road, I've had enough hill training to make pretty much any hill a "can do" event if I go at my own pace & walk if/when needed. I didn't blame him for a ginormous hill busting the groove we had going. Surprisingly, I kept up with him until the halfway spot! That's about the time my quads decided they were on fire. I took a 10 second walk break. Ran a bit further, but then stopped for a 5 second walk break. All in all, I did rather well considering. My legs are already so tired from hill runs all week long. I was really looking quite forward to a nice, flat, slow run today. So much for that idea! The hill wasn't nearly as steep as the one behind my house that I blabber on and on about (complaining), but it was enough considering my legs were already feeling so tired. Here's a graph of today's various elevations. Obviously, I was pretty happy between mile 3.5 - 4! lol
Miles 4, 5 & 6 FLEW by. However, I did look at my Garmin around the 6.5 mile mark, and realized I was tired. Good thing it was almost time to stop. :)
{the good} The raw spot I formed during Friday's run only bothered me the first 2 minutes of today's run. Phew! I thought it was going to be a miserable, miserable 7 mile run. lol We each ate 2 Shot Bloks (strawberry...my fave) at the 3 mile mark, and we made sure to take a Fuel Belt loaded with 4 bottles of water. What a difference it makes to go prepared!
1:15 minutes
10:41 pace
[85.25 miles so far in 2011!]
So we took a totally different route today. We noticed a large training group heading away from the trail, so Kent wanted to follow them & see exactly where they were headed. Once we got to the road, they were no where in sight (of course). So we decided to keep running up the road instead of going back to the trail. After looking at houses around Salmon Creek & Felida for so many months, we knew that road eventually T's into the road that has access to the other end of the trail (36th Ave). So we knew a loop could be made. We just weren't sure how long the run would be once it was said in done. It was GREAT! What a fun run. Yes, I said the "f" word...fun. Here's the loop we ended up making...
{the "felida" loop}
At one point, I heard Kent mutter, "I have a feeling you're going to blame me for this.". I looked up to see what he was referring to.....
{a daunting hill}
{didn't look that bad to you? look again!}
Though it was Kent's idea to take this road, I've had enough hill training to make pretty much any hill a "can do" event if I go at my own pace & walk if/when needed. I didn't blame him for a ginormous hill busting the groove we had going. Surprisingly, I kept up with him until the halfway spot! That's about the time my quads decided they were on fire. I took a 10 second walk break. Ran a bit further, but then stopped for a 5 second walk break. All in all, I did rather well considering. My legs are already so tired from hill runs all week long. I was really looking quite forward to a nice, flat, slow run today. So much for that idea! The hill wasn't nearly as steep as the one behind my house that I blabber on and on about (complaining), but it was enough considering my legs were already feeling so tired. Here's a graph of today's various elevations. Obviously, I was pretty happy between mile 3.5 - 4! lol
Miles 4, 5 & 6 FLEW by. However, I did look at my Garmin around the 6.5 mile mark, and realized I was tired. Good thing it was almost time to stop. :)
{the good} The raw spot I formed during Friday's run only bothered me the first 2 minutes of today's run. Phew! I thought it was going to be a miserable, miserable 7 mile run. lol We each ate 2 Shot Bloks (strawberry...my fave) at the 3 mile mark, and we made sure to take a Fuel Belt loaded with 4 bottles of water. What a difference it makes to go prepared!
{the ugly} As usual, hills. They're everywhere I look. No escape. The pace wasn't super fabulous, but considering the hills we took on, the end result wasn't too shabby. I forgot to wear my IT band strap, and will probably pay the price for it later.
February 5, 2011
HM Training Day 35 (2/4 Fri.)
4.03 miles
51:00 minutes
12:45 pace
[78.25 miles in 2011]
I'm pretty sure my sister in law, Jody, wants to choke me this morning. I twisted her arm. Made her drive to my house for our Friday run. Then, forced her to run "Monster Hill" with me. And all through the WSU campus (hilly). And then loop around the hospital (gradual incline that lasts about a mile). And then home (which is another mile of gradual incline). Basically, we went on a 4 mile hill run. Not sure she was totally expecting that. (Sorry, Jo!) lol
{the good} We did it! Our pace might has sucked donkey balls, but we did it. And it wasn't raining, snowing, too cold, too hot, etc. All in all, it was a great day for a run. And then we went to have lunch at Panera, and landed the "coveted seat"......by the fireplace! Sweet.
{the ugly} My legs are worn out from all of the hill running we've been hammering out. Oh, and my panties were literally in a wad. I ended up with a raw spot, larger than the size of a half dollar, in a place I would rather not have any chafing. We can thank the snugness of my compression tights for this one. Walking. Sitting. Showering. Probably a few other activities I need not mention here....OUCH!
51:00 minutes
12:45 pace
[78.25 miles in 2011]
I'm pretty sure my sister in law, Jody, wants to choke me this morning. I twisted her arm. Made her drive to my house for our Friday run. Then, forced her to run "Monster Hill" with me. And all through the WSU campus (hilly). And then loop around the hospital (gradual incline that lasts about a mile). And then home (which is another mile of gradual incline). Basically, we went on a 4 mile hill run. Not sure she was totally expecting that. (Sorry, Jo!) lol
{the good} We did it! Our pace might has sucked donkey balls, but we did it. And it wasn't raining, snowing, too cold, too hot, etc. All in all, it was a great day for a run. And then we went to have lunch at Panera, and landed the "coveted seat"......by the fireplace! Sweet.
{the ugly} My legs are worn out from all of the hill running we've been hammering out. Oh, and my panties were literally in a wad. I ended up with a raw spot, larger than the size of a half dollar, in a place I would rather not have any chafing. We can thank the snugness of my compression tights for this one. Walking. Sitting. Showering. Probably a few other activities I need not mention here....OUCH!
February 4, 2011
HM Training Day 34 (2/3 Thur.)
3.26 miles
36:00 minutes
11:02 pace
I so did not want to go for a run this evening. I've been in a funk for days now, and wanted to sit and eat and wallow in my sadness. However, Kent called as he was leaving work, and told me to go put my running gear on & be ready to head out the door as soon as he pulled up into the driveway. So I did. I felt better for doing so once it was said and done (as always).
{the good} It was a "warm" run at 46 degrees. Not balmy, by any means, but warmer than it has been lately. Oh, and I ran the ENTIRE mile (plus) long hill again on campus without stopping. Woohoo!
{the ugly} I overdressed for the occasion! I was sweltering in my long compression tights. Yikes! My hip started to have pain a little over a mile into the run. I've never had hip pain WHILE running. This is a totally different pain than what I experienced with the labral tear. It's still kind of doing it this morning. It's an impact kind of pain. Not good.
36:00 minutes
11:02 pace
I so did not want to go for a run this evening. I've been in a funk for days now, and wanted to sit and eat and wallow in my sadness. However, Kent called as he was leaving work, and told me to go put my running gear on & be ready to head out the door as soon as he pulled up into the driveway. So I did. I felt better for doing so once it was said and done (as always).
{the good} It was a "warm" run at 46 degrees. Not balmy, by any means, but warmer than it has been lately. Oh, and I ran the ENTIRE mile (plus) long hill again on campus without stopping. Woohoo!
{the ugly} I overdressed for the occasion! I was sweltering in my long compression tights. Yikes! My hip started to have pain a little over a mile into the run. I've never had hip pain WHILE running. This is a totally different pain than what I experienced with the labral tear. It's still kind of doing it this morning. It's an impact kind of pain. Not good.
February 1, 2011
HM Training Day 32 (2/1/11 Tue.)
4 miles
43:59 minutes
10:59 pace
We ran a reverse route this evening. I like running the reverse route way better than going the other way. A) we get what might possibly be the steepest hill in all of Vancouver over with right off the bat B) it makes for a longer run because we run the entire time vs. walking the last mile C) I can't let Kent get his way EVERY time. He always gets to choose the route.
{the good}
I did it. My husband did not want to go tonight (bad day at work), but he went anyway. We both feel better for doing so. We also have a weird thing about running on Tuesday. We are HUGE fans of The Biggest Loser, and if we don't workout on Tuesdays a major sense of guilt kicks in. Especially when the theme song plays. "What did you do today to make you feeeeeel proud?" I ran 4 miles & kicked the ass of a MONSTER hill! Woohoo!
{the ugly}
It was so friggin' cold out. I chose to not wear ear warmers because I thought I wouldn't need them. That's what I get for thinking.
43:59 minutes
10:59 pace
We ran a reverse route this evening. I like running the reverse route way better than going the other way. A) we get what might possibly be the steepest hill in all of Vancouver over with right off the bat B) it makes for a longer run because we run the entire time vs. walking the last mile C) I can't let Kent get his way EVERY time. He always gets to choose the route.
{the good}
I did it. My husband did not want to go tonight (bad day at work), but he went anyway. We both feel better for doing so. We also have a weird thing about running on Tuesday. We are HUGE fans of The Biggest Loser, and if we don't workout on Tuesdays a major sense of guilt kicks in. Especially when the theme song plays. "What did you do today to make you feeeeeel proud?" I ran 4 miles & kicked the ass of a MONSTER hill! Woohoo!
{the ugly}
It was so friggin' cold out. I chose to not wear ear warmers because I thought I wouldn't need them. That's what I get for thinking.
January 2011 goal check
My goal for January was to keep on top of my half marathon training plan. DONE!
The "big picture" goal is to work my way up to running at least 84 miles per month in 2011. Of course, I have to build up to that. I'm happy to announce that I made it to the 67 mile mark in January! All while trying to beat a hip injury. That makes for a great month, in my opinion.
The "big picture" goal is to work my way up to running at least 84 miles per month in 2011. Of course, I have to build up to that. I'm happy to announce that I made it to the 67 mile mark in January! All while trying to beat a hip injury. That makes for a great month, in my opinion.
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