Monthly archives: June, 2015

Weekend Update June 27-28, 2015

This post is part of Tara’s Weekend Update linkup! Visit her linkup page and check out how everyone spent their weekends.

RUN

Saturday – 15.5 miles. Wanted 18. 2mi recovery pace, then ramped up each of the next 2 mile segments, then 8 miles at a pace about a minute slower than goal pace, then the horrible stitches in my right side were too much to bear, so I cut the speed down for a mile. It only helped a little so I cut it back for another half mile, but it was still very painful, so I called it. Stitches stopped as soon as I walked. I took a Salted Caramel GU at mile 4, a Salted Watermelon at mile 8, and a Blueberry Pomegranate Roctane at mile 12, with water. I used Citrus SOS Rehydrate during the run in addition to my water, taking swigs at mile 2, 6, 10, 14. No idea what was up with my GI tract, it’s been really twitchy lately. Could be GERD, could be the hiatal hernia. Whatever it is, it needs to stop. Now.

Listened to the latest ep of Marathon Talk, more about the Salazar scandal (which I alternately follow and ignore) and a fun talk with a runner training for her first 10k, which I really enjoyed.

I also listened to part of the episode of Endurance Planet with one of my faves Mike Wardian. (who finished 22nd at Western States, woot!)

After, took 3 SportLegs and a serving of Ultragen (1 scoop). Did my Ohnos and exercises from the gait lab after the run as well as calf stretches. Did Myrtl stretches. I’ve added some KineticRev stretches into my pre and post run routines. I’ve also added Ohnos and pistol squats and one of the gait lab exercises to my pre-run routine (it wasn’t long enough! kidding) to try to activate my glutes pre-run and remind them they’re supposed to show up – seems to help!

Sunday – 4.5 recovery pace miles with some incline, as I learned yesterday that Beach to Beacon’s last 2 miles is mostly uphill!

Listened to the rest of the Mike Wardian podcast. Despite getting a bit more sleep, or so I thought, I was tired. Decided to cut the run short. I could have gone longer and wasn’t that sore, just decided not to push. I’d like to get some good speed and hill work in this week.

After, did my Ohnos, calf stretches, UVas and Myrtl stretches.

NON-RUN

Saturday – After my run and my exercises, I fell down the internet rabbit hole AGAIN and waited a long time to eat. I fnially had a small Japanese sweet potato (JSP) with some nut butter 2 hours after my run. Of course, my GI tract wasn’t playing nice. I wanted something else but didn’t know what, so an hour later, had some gluten-free cinnamon raisin toast.

Watched some of Western States online, read some blogs. Truly, I don’t recall much of what I did, so it wasn’t either productive or relaxing.

In the evening we had leftovers and watched a couple TV shows from the DVR. We’re way behind, and we were both too tired to really enjoy it much.

Sunday – After my run and exercises, DH made an egg white puff and we split it for breakfast, eaten on the porch. Then I made some JSPs with nut butter, caught up on running news and did some food prep.

Then, off to my massage. Afterward, DH & I sat on the porch and talked through some of our to-do lists for the house, looked at photos I’d taken last week when I was at the new place and made initial plans for where to put furniture. That took a fair amount of time, thus it was already time to order Thai takeout. I got pretty frustrated when the Thai place called to say they had no garden or summer rolls because they were out of mango and avocado (both of which are readily purchased at any local grocery store). My quick temper is an indicator of stress, as is my flaring stomach acid. Not fun.

Probably good I cut my run short. Need to remember to treat myself more gently than I normally might when the stress ramps up, as it has in the last two weeks and will for the next month. (when in doubt, do less) As McMillan says, it’s all part of the stress/life “pie” and your body doesn’t know the difference between hard training and fight or flight from stress, and the lack of quality sleep affects it all. I want to get to Beach to Beacon and the official start of Baystate training healthy and strong.

This week, M & W in the office (been ages since I’ve been in the office), Tues telework and chiro. T/W they will be doing sewer line replacement in front of our house 6a-6p. I’m taking Th off. May need to run by the doc’s office for some bloodwork.

Hope you had a great weekend! 

My weekly reminder to myself: Think  “relentlessly positive” (Marathon Talk) and be “pathologically optimistic” (Sarah). Take positive actions – do good, seek and spread joy. To quote Deena: “The practice of optimism has been the greatest source of energy to compliment my hard training. Optimism is more than believing in your training program, it is about choosing positive words and perspectives in every aspect of your life.” and “If you stay in your comfort zone, you’re not going to do anything special.”



Thankful Thursday 6/25/2015

The last Thankful Thursday of June? Yikes! Where did THAT month go?

Enjoy this week’s list….I’ve been thankful for:

  • Modern medicine and my/our ability to see health care providers, go to the hospital, get meds, and get illnesses taken care of quickly – DH & I are so fortunate.
  • An understanding boss (mine) and flexible workplace
  • Being able to go to the store and get whatever might appeal to DH to get him through his nasty illness….so very lucky. I’ve lost count of the number of trips I made and I bought way too much extra stuff in hopes of enticing his appetite – again, lucky – he’ll eat or we’ll donate.
  • Support and a listening ear/shoulder from my sis, tweeps, chiro & office manager
  • Multifocal contact lenses – so fantastic that these exist and I get and can use them. Every day I appreciate my contact lenses (and glasses) as without them, I wouldn’t be able to function. So many people, overseas/in developing nations and even in the US, don’t have access to the services and tools to enable them to see and read is mind-boggling and sad. All the lost potential and lives that could be so much better.
  • Thai peanut sauce (when you get extra, you get to enjoy it all week! we’ll see how the containers I put in the freezer hold up)
  • Regular and chocolate PB2 – a new addiction
  • The rediscovery of gluten-free oatmeal
  • Finding new gluten-free treats at the grocery store – haven’t tried these yet, but I can’t get corn chips out of my mind (and they make good potato chips), so it will happen
Cape Cod gluten free dipping blue corn chips

Cape Cod gluten free dipping blue corn chips

  • Grocery store “sushi” (veggie rolls, salad rolls, avocado salad rolls) – I love them! And now that I am eating rice again, I get to eat the rice ones as well as the salad ones. There’s one grocery store chain that was doing salad rolls in tapioca paper, ok when I was on paleo, but I appreciate the rice too. Wasabi!! (and PB2 “sauce” for the salad rolls). I’ve been eating way too many of these lately, time to get back to making them again for cost reasons, but the convenience is terrific. I’ve had them for lunch for two days and dinner for one (split some up).
  • More and more library books – I keep telling myself it’s okay if I can’t get to them all now, I can just put them on hold again
  • Perspective checks in whatever form – tweets and tweeps, pieces in Like the Wind magazine, articles & blogs online – I need them lately
  • Looking forward to Western States coverage, enjoying listening to related podcasts and reading predictions (see my Weekend Update post for links if you’re interested)
  • Delivery – of GF BBQ chicken pizza, of the amazing selection of almost everything from Amazon, of running shoes….pretty nifty to have stuff just show up at your door, isn’t it?
  • That the forecast for the weekend is less hot – feel bad that States is supposed to be brutal, and my friends in the Pacific Northwest are about to get cooked – stay safe!
  • One way or another, in a month (by date), we and our stuff will be in the new house….and while it will be chaos, the yanking off of the bandage will be over, even if the sting lingers. 7/25 should be my first long run in the new house, but I’m not sure how long of a run I’ll have planned as it’s one week before my Beach to Beacon 10k!

What have you been thankful for in the last week? 

 

 



Training Recap Week of 6/15/2015

Training recap for workout base phase week 3. Made some adjustments due to the ups and downs of last week.

RUN miles for the week: 43, and I will take it! Saturday and Sunday went pretty well, certainly better than I’d expected.

Monday 6/15

Core. Ran out of time before work, so biked 30 min after.

Tuesday 6/16

10.5 miles – 6 of them at “steady state” pace faster than my current PR pace, but slower than my goal pace. I was able to do the planned workout!! 2 gels during this hot run – I splashed a lot of water on myself.

Pre-run: Added 10 side wall pre-run along with quick feet. Can see how side wall if nothing else could help pre-run by activating glutes a bit – may need to do more.

After: Ohnos, UVas,  Myrtl stretches. Also, waited too long to eat, have to work on that.

Chiro says R quad very restricted, but has been for while, doesn’t think it’s new exercises. Quad dominant, working too hard. He suggested I add pistol squats. Maybe I need even more of the UVa exercises. Saturday and Sunday, I’ll do a few of the wall ones (my faves) before my runs.

Wednesday 6/17

5 miles in the easy pace zone – R quad felt sore and achy, but only complained sharply once, around 4.5 – but it was sharp enough to make me jump and grab for the handle, as I wasn’t sure what would happen next.

After: quad stretch, calf stretch, Ohnos – very good and springy! no idea why, UVas, Myrtls.

Thursday 6/18

4 miles – pulled the plug due to sharp quad pain starting at mile 3. So much for short speed repeats this week. Did my Ohnos (gently) and my UVas after.

Got a 2nd chiro appt for my cranky quad. In addition to e-stim, chiro “decompressed” my spine and hips. Weird experience. Don’t know if it helped my weekend runs or not. He says my quad had likely been carrying a lot of the workload for a while and is now getting loud about it. He assures me that what I’m going through is transitions with the exercises and gait and will pass. I’m going to hold on to that.

Friday 6/19

Core, then 35 min on the bike. Did a few “pistol squats” like chiro showed me. While waiting at urgent care, did some single leg balance drills (stood a lot, the chairs were horrid) and focused on my glutes. Definitely noticed it Friday night and Saturday.

Saturday 6/20

16 miles. Did a “ladder”. Started at recovery pace, and every mile for the first 10, increased pace 0.1mph – also ran 0.5 of each of the first 10 at 2% incline to help me use my glutes and hams more and my quad less. The last 6, I decreased pace 0.1 mph/mile and kept the incline at 1%. I took a Caramel Macchiato GU at mile 4, a Strawberry Kiwi Roctane at mile 8, and a Salted Caramel GU at mile 12, with water. I used Citrus SOS Rehydrate during the run in addition to my water, taking swigs at mile 2, 6, 10, 14, 15. I had some left, which I finished on the porch later. I am really starting to think the drink is helping me with electrolytes and recovery if not performance – this despite me drinking SmartWater which is supposed to have electrolytes, and taking 2 Endurolytes 2x/day every day. I should be fine on electrolytes but maybe I need more than I think based on other conditions and absorption quirks of my system.

Listened to the latest ep of Marathon Talk, part 2 of an interview with Irish running “legend” Sonia O’Sullivan as well as (of course) more discussion of the recent doping allegations and the challenges our sport faces in cleaning itself up and trying to move forward. Some good perspective from Martin & Tom, along with a really good Boy on the Run which isn’t usually my favorite (I like Tony’s Trials). BoTR discussed that the doping stuff doesn’t really change running for most of us – WE run, we just may not watch running and may care less about the professionals and “their” competitions, focusing on our own goals and paths. One of the beautiful things about running is that we don’t have to think about what anyone else is doing if we don’t want to.

I also listened to the newest ep of Runners Connect with guest Dr. Stan Beecham, whose book Elite Minds I’ve been meaning to read ever since hearing him on Runner Academy in 2013. I remember it vividly as I was pool running due to an injury at the time I heard the ep. I think I even have a sample on my Kindle. (or maybe I did read it and it’s time to re-read, since I don’t remember!)

After, took 3 SportLegs and 1/2 a serving of Ultragen (1 scoop). I decided it was important to me to start refueling more quickly post run, before I got into my exercises, to help my recovery. Did my Ohnos and exercises from the gait lab after the run as well as calf stretches. Did Myrtl stretches. Stretching seems to annoy my quad, rolling and trigger point help it.

Sunday 6/21

7.5 miles, recovery pace. Better than I’d have expected given how much I was on my feet yesterday (10 hours from getting up until sitting down except for time in the car to/from stores) and that I got less than 5 hours of broken sleep last night thanks mostly to the wicked storms from Bill passing through (causing me to be online to check our risk) and stress re DH’s situation – not just the current, but what happens next (hospital?) as well as how far behind I/we are getting on the move stuff. I think that having the Ultragen and oatmeal yesterday helped, as did the Epsom salt bath.

Listened to one of the Western States 100 preview eps of UltraRunnerPodcast with two first-time Western States runners: Caroline Boller (marathon fastie, Master, <2 years in ultrarunning) and filmmaker/ultrarunner Billy Yang, of Western Time fame (great movie, go watch it, free). I look forward to following them and the rest of the folks I’m interested in (Pam SmithMeghan ArbogastSally McRaeMike WardianIan Sharman, and Magda Boulet, among others – look at the list, so many amazing runners, and so many who are also fast marathoners) at the “big dance” in ultrarunning via UltrasportsLive and IRunFar next weekend! USL is even covering the medical seminar on Thursday (ooh, dangerous as I’m teleworking) and the runner’s meeting on Friday – how cool! (remember all times shown are Pacific) USL also has a course preview video that I remember being pretty good. During the week, probably Thursday or maybe Saturday (depending on the length of Marathon Talk next week), I plan to listen to Trail Runner Nation‘s episode with Craig Thornley, the RD of Western States, and Andy Jones-Wilkins, a 10-time silver buckle (sub 24hr) finisher who’s now volunteering at the race.

After, did my Ohnos, calf stretches, UVas and Myrtl stretches. My massage therapist said my R glute is tighter than my L, which is the opposite of the “usual” in the past. This may mean some of the work is showing up “back there”, which I’d be pleased about.

I blew off Whartons this week. Probably need to get back on that.

How’s your training going?

 



Weekend Update June 20-21, 2015

This post is part of Tara’s Weekend Update linkup! Visit her linkup page and check out how everyone spent their weekends.

One note to inform the below: DH has been sick since Tuesday night, off work Th & F (unusual). I was able to telework Friday in addition to my usual Thursday to take care of him while working, be around if he decided to go to the doc, etc. Friday afternoon, after much prodding by me and a trip to urgent care, we finally found out he has bacterial pneumonia. Two-ish days on multiple antibiotics has helped some – he can keep a little food down, other things improving ever so slightly – but he’s still got a wicked fever/chill cycle that pops up every few hours. This may send us to the hospital for IV antibiotics as you just don’t mess with this (contagious) nastiness.

RUN

Saturday – 16 miles. Did a “ladder”. Started at recovery pace, and every mile for the first 10, increased pace 0.1mph – also ran 0.5 of each of the first 10 at 2% incline to help me use my glutes and hams more and my quad less. The last 6, I decreased pace 0.1 mph/mile and kept the incline at 1%. I took a Caramel Macchiato GU at mile 4, a Strawberry Kiwi Roctane at mile 8, and a Salted Caramel GU at mile 12, with water. I used Citrus SOS Rehydrate during the run in addition to my water, taking swigs at mile 2, 6, 10, 14, 15. I had some left, which I finished on the porch later. I am really starting to think the drink is helping me with electrolytes and recovery if not performance – this despite me drinking SmartWater which is supposed to have electrolytes, and taking 2 Endurolytes 2x/day every day. I should be fine on electrolytes but maybe I need more than I think based on other conditions and absorption quirks of my system.

Listened to the latest ep of Marathon Talk, part 2 of an interview with Irish running “legend” Sonia O’Sullivan as well as (of course) more discussion of the recent doping allegations and the challenges our sport faces in cleaning itself up and trying to move forward. Some good perspective from Martin & Tom, along with a really good Boy on the Run which isn’t usually my favorite (I like Tony’s Trials). BoTR discussed that the doping stuff doesn’t really change running for most of us – WE run, we just may not watch running and may care less about the professionals and “their” competitions, focusing on our own goals and paths. One of the beautiful things about running is that we don’t have to think about what anyone else is doing if we don’t want to.

I also listened to the newest ep of Runners Connect with guest Dr. Stan Beecham, whose book Elite Minds I’ve been meaning to read ever since hearing him on Runner Academy in 2013. I remember it vividly as I was pool running due to an injury at the time I heard the ep. I think I even have a sample on my Kindle. (or maybe I did read it and it’s time to re-read, since I don’t remember!)

After, took 3 SportLegs and 1/2 a serving of Ultragen (1 scoop). I decided it was important to me to start refueling more quickly post run, before I got into my exercises, to help my recovery. Did my Ohnos and exercises from the gait lab after the run as well as calf stretches. Did Myrtl stretches. Stretching seems to annoy my quad, rolling and trigger point help it.

Sunday – 7.5 miles, recovery pace. Better than I’d have expected given how much I was on my feet yesterday (10 hours from getting up until sitting down except for time in the car to/from stores) and that I got less than 5 hours of broken sleep last night thanks mostly to the wicked storms from Bill passing through (causing me to be online to check our risk) and stress re DH’s situation – not just the current, but what happens next (hospital?) as well as how far behind I/we are getting on the move stuff. I think that having the Ultragen and oatmeal yesterday helped, as did the Epsom salt bath.

Listened to one of the Western States 100 preview eps of UltraRunnerPodcast with two first-time Western States runners: Caroline Boller (marathon fastie, Master, <2 years in ultrarunning) and filmmaker/ultrarunner Billy Yang, of Western Time fame (great movie, go watch it, free). I look forward to following them and the rest of the folks I’m interested in (Pam Smith, Meghan Arbogast, Sally McRae, Mike Wardian, Ian Sharman, and Magda Boulet, among others – look at the list, so many amazing runners, and so many who are also fast marathoners) at the “big dance” in ultrarunning via UltrasportsLive and IRunFar next weekend! USL is even covering the medical seminar on Thursday (ooh, dangerous as I’m teleworking) and the runner’s meeting on Friday – how cool! (remember all times shown are Pacific) USL also has a course preview video that I remember being pretty good. During the week, probably Thursday or maybe Saturday (depending on the length of Marathon Talk next week), I plan to listen to Trail Runner Nation‘s episode with Craig Thornley, the RD of Western States, and Andy Jones-Wilkins, a 10-time silver buckle (sub 24hr) finisher who’s now volunteering at the race.

After, did my Ohnos, calf stretches, UVas and Myrtl stretches.

NON-RUN

Saturday – After my run and my exercises, I fell down the internet rabbit hole and waited a long time to eat. (Well, some of the time post-run was discussing medical stuff with DH, getting him new snacks and figuring out what to get from the store.) I felt my energy seriously flag and even asked  on twitter deciding what to eat! Finally, about 2.5 hours after my run, I cooked up a carb & protein snack of:

  • 1/4 Bob’s Red Mill Gluten Free Rolled Oats (2nd time this week I’ve had these after a few years away)
  • 1/2 c. unsweetened chocolate almond milk
  • 2T chocolate PB2 (powdered peanut butter with cocoa)
  • 1 scoop Hammer Plain whey
  • 1 packet of NuNaturals stevia (best brand I’ve found, I buy it off iherb.com)

Thursday post-run I’d had GF oats (made overnight oats, so ratio of liquid to oats is 1:1 not 2:1) with plain cashew milk and whey, and then I added the choc PB2 before I ate it. I think I prefer the cold. Heating the whey turned it into more of a “fluff” like my applesauce fluffs – it was okay, but didn’t feel as dense. Glad I was in the kitchen and happened to look at the microwave, as the dish started overflowing after 90 seconds! It was supposed to cook 3-5 minutes and then sit for 2 minutes (if I’d used 1/2 c oats, which is a full serving, forgot to account for that) – maybe the whey affected it as it does the applesauce. Also, the whey, when cooked, is very hard to get off dishes, so soaking is required. But overnight oats require that I know/plan my breakfast ahead of time, which I don’t always do before my long runs. During my long runs I spend a LOT of time (some days) thinking about what I could eat afterward and for the rest of the day – do I want gluten-free toast? A sweet potato with nut butter and honey? (been on the “add honey” kick lately) And what will I eat for my afternoon snack and for dinner? Tell me I’m not the only one who spends time thinking about that….also, sometimes food cravings or ideas just come to me during the run, and if they do, I try to honor them if possible.

Saturday was mostly errands for DH, then dinner of leftover Chinese for me. Watching the dangerous weather occupied me and kept me online and awake later than usual, which I think contributed to my poor sleep. Did manage to snack and read a little but was unable to get to sleep till after midnight.

Sunday – After my run, I went upstairs and took requests from DH for more ice, Gatorade, popsicles, etc. Got him settled, then came down and did my exercises while roasting a kabocha (I only had one left).

For breakfast, had a Nature’s Path gluten-free waffle with honey (thought about it during run – got the waffles yesterday in case they’d appeal to DH, but he didn’t want anything warm). Then I had 2 small JSPs with walnut butter, almond butter, Nuttzo and honey. I’m on a honey kick lately. Spent a little time online before doing food prep.

Then I headed upstairs to muck out DH’s area of bottles to be washed, trash to be disposed of, etc. Took the trash out, got Chinese and pad Thai for dinner for me and DH (hoping he’ll eat it cold). Did some more stuff around the house – making no progress on the move whatsoever – prepping as if I’m going to work and thinking what needs to change if we go to the hospital tomorrow.

Then, off to my massage, which felt selfish, but have to keep the long-term in mind.

After massage, headed directly to the new house to do some measuring and picture-taking. Due to the current tenant’s schedule, this was the only time we’d get. Unfortunately, because of DH’s illness, I had to do it solo, so it took a bit longer (over an hour). Probably worth it as what I remembered, even with pics, wasn’t right in several cases: there’s much more to paint than I thought, the basement (treadmill room) is smaller than I thought (hoping the couch & two overstuffed chairs can go in living room) and the master closet could be an office if it wasn’t in the basement and windowless….I think that would just be depressing. I need daylight. There are “lips” in the floor between several rooms that we’ll have to watch out for. The freezer is way too small (and no ice maker, though the tenant told me one can now buy standalone ice makers, who knew?). I’m sure some of what I’m seeing is just due to the fact I haven’t fully accepted that the move is happening, whether I like it or not. (or not) Working to find the positive, but right now I think I’m just too tired and fried from all that’s going on.

Move prep got back-burnered this past week/weekend due to busy work, fatigue, DH being ill. Starting to feel the pressure build. Worst case we move the mess to the new place and deal with it there. We don’t have to downsize for this move but it’s starting to feel way more chaotic and late, timeline-wise, than I’d like. I need to make a to-do list and execute, whether or not DH is able to help or help decide.

Got home and got DH set up with dinner and ate dinner myself. 3rd night in a row for Chinese steamed chicken and veg for me – even I’m a little sick of it, but it requires nothing more than pickup and a credit card. Started some laundry. Really didn’t feel like watching what I picked so quit halfway through (an ep of Lie to Me, not in the mood for psychopath serial killers….last night was 2 eps of Bones, and one was about that). Trying not to watch anything DH might want to watch but we’re going to be hard pressed to get it through it all before we have to give back the DVR.

Can’t believe tomorrow’s Monday. This was a “lost weekend” with the exception of my runs, which I am very grateful for, and my massage. This week promises more of the same.

Monday, telework, maybe a trip to the hospital if DH’s fever and chills don’t go away. Tuesday telework and chiro with a few errands. Wednesday, an office day, Th telework.

Friday I’ll be off work, having my annual breast MRI (that’s in the summer, mammograms are in Dec) first thing in the morning.  Unfortunately, the wonderful tech I’ve relied on to avoid having to be medicated has left, so I’ve got a bit of nerves. I don’t like the meds and if I have to take them, DH has to drive me and stay with me, so it’s much more of a hassle. I think I can still get the more open machine (relative when you’re face down) and will be very clear with the tech that I need them to talk to me frequently. Not sure if I’ll listen to their headphones – last time it was some station I didn’t like. So good thoughts will be appreciated during the test and for the results! I have a follow-up with the nurse practitioner the week after the July 4th holiday.

Hope you had a great weekend! 

My weekly reminder to myself: Think  “relentlessly positive” (Marathon Talk) and be “pathologically optimistic” (Sarah). Take positive actions – do good, seek and spread joy. To quote Deena: “The practice of optimism has been the greatest source of energy to compliment my hard training. Optimism is more than believing in your training program, it is about choosing positive words and perspectives in every aspect of your life.”

And a new Deena quote, via Greg McMillan: “If you stay in your comfort zone, you’re not going to do anything special.”



Thankful Thursday 6/18/2015

Almost at summer solstice, it’s already time for a late June Thankful Thursday!

Here are a few of the things I’ve been thankful for lately….

  • My dear friend’s DH came through his (scary) spinal surgery very well and is recuperating at home – thanks to all for good wishes & vibes you sent his way!
  • A chance to chat with my sister in an extended phone conversation
  • Thai peanut sauce! The satay that came with it was great too, and the summer rolls good, but the sauce! I order extra containers. And that it was delivered is one more thing I was thankful for, after a long run and lazy day on Saturday
  • Very cold cold brew, with stevia, on days in the office – I know it’s decaf, but just the luxurious taste is a pick-me-up….I sip it strategically and save some for the afternoon
  • Finding yet more books to read (if I have the time and energy) and most the library has, so I can just keep getting, returning and getting them again until I’m done – now if they’d only get all the forthcoming pubs I’m eyeing
  • Making a teensy bit of progress in the bedroom, getting a donation box started and thinking of the people who will receive the donations
  • Flowers in bloom – here’s an update from the side of the house (I take no credit, they were already here)
day lilies on the side

day lilies on the side

day lilies around front tree - wave hi to my Subaru

day lilies around front tree – wave hi to my Subaru

  • I love this red day lily in the middle of all the orange – bloom where you’re planted and don’t be afraid to be unique and stand out!
be yourself, day lily!

be yourself, day lily!

  • Some quiet time to myself while DH was off at a race (he did well, especially given the heat/humidity) and then the race debrief on his return
  • A follow-up visit shows no nerve issue in my ears/hearing – just mild “upper range” hearing loss, apparently common as one gets older and outside the range needed to hear speech. Whew.

Get any good news this last week? Any worries not come to pass? Share what you’re thankful for, big and small!

 

 

 

 



Training Recap Week of 6/8/2015

Training recap for workout base phase week 2. A week of down, then up!

RUN miles for the week: 36.5 Wanted 45 (or at least 40), but I’ll take it – got past some stuff, and again, we’ll call them “smart miles”

Monday 6/8

Woke up with weird pull feeling in R quad. Didn’t do anything to it, no idea what’s up.

AM Core and pushups & dips on ball. 15min bike.

PM 20 min on bike, Whartons

Tuesday 6/9

R quad still feels weird, especially when squatting (sitting, getting up). Wearing quad sleeves.

R 2.1 miles. Original R quad pain tolerable at lower warmup speed (present on walk also), when upped speed after mile 2, pain in different R quad loc appeared. Now in middle upper, sharp. (when  pulling foot up too) Stopped run. Now just hurts, when walking, stretching. Tried a few Ohnos then stopped as they hurt too much. Did UVas except for lunge one, even upped reps.

Fortunately had my Tues chiro appt. He said quad & ham tight. He stretched me, e-stim’d Graston’d & massaged the area. He thought it was due to transition w gait exercises, using muscles differently. He said that because it was inline with the running motion, he wasn’t worried and such blips could be expected.

Felt better for a while after, and e-stim’d in the evening.

Wednesday 6/10

Skipped AM core. Decided to try an easy run.

Ran 2mi and pulled the plug again. Ran mostly at 2% and trying to lean to take strain off quad but it still hurt  Still did my UVas. After UVas, found one stretch that helped at least momentarily.

Whartons before dinner. Quad still painful, up and down. Walking, stepping.

Used orange foam roller in the evening, which helped (the first time, the second time it just hurt). Used the purple Yoga TuneUp (harder rubber) ball on trigger point spots in glutes, R upper thigh (OW), R VMO. That was painful. Did a little on the L too.

Thursday 6/11

Woke at 230am with stomach/GI pain which eventually subsided, and I got back to sleep.

Quad seems better. Feel a little pull getting in and out of bed. Top at hip tight (maybe from TP?).  Glutes sore from TP. Decision: take rest/XT day today to allow more improvement, run F/S/S. This was a tough decision, but I thought “if you try today and you hurt, you’re going to need to take off more days, but if you wait another day, you increase your chances of getting Friday, Saturday, Sunday runs” – so all benefit, no downside except the mental….which is pretty big….but I overrode myself and took the day off running. Long-term thinking. Trying to channel my inner Meb. 🙂

Did my UVas anyway AND threw in my usual Friday core workout so I could skip it on Friday.

Friday 6/12

A planned day off work, yay!

R quad better, still tender spot top of R hip when pushed. While putting on R quad sleeve (standing, don’t do that) yanksd something top of R foot/ankle join, feels a little off, some discomfort up into shin and toward knee on up/down movement.Must have tweaked nerve/tendon. Stinging. Ok on warmup. Mid-L ham cranky.

Ran 6.2 miles at easy pace. R quad got cranky after ~mi 3, pulling sleeve up higher helped but still hurt. Glutes v sore. Hams somewhat. Incline helped hip.

Added 10 quick light wall stances from UVa to pre-run, also lateral and f/b quick feet drills pre-run.

Saturday 6/13

13.1 miles – working up through my easy pace zone, for most of the miles did 0.3-0.5 mi at 2% to take some strain off my quad. Of course this just put it on my hams and glutes (which were quite talkative due to my gait exercises). R quad still a little cranky but tolerable. Helps to have my “quad sleeves of wonder” pulled up very high. Room started at 61 degrees, ended at 64, though I’m sure it was warmer where I was.

Took Vespa before the run, and a Salted Watermelon GU at mile 6ish. I’d wanted to go longer, but by the time I figured out I was going to cut it off, I’d already timed the gel to my original plan, so got through the rest without another.

Listened to the latest ep of Marathon Talk, which included part 1 of an interview with Irish running “legend” Sonia O’Sullivan as well as (of course) much discussion of the recent doping allegations and the challenges our sport faces in cleaning itself up and trying to move forward. The guys seem to think there’s further to fall yet.

That podcast wasn’t quite long enough for my run, so to finish off, I re-listened to the most recent Meb interview on Babbittville Radio. It was recorded on his birthday (May 5) – apparently he and Bob Babbitt share the same birthday. I’d actually listened to it Friday during my run (saved it for a treat) but always enjoy hearing Meb.

After, took 5 MAP, 3 SportLegs and started drinking some electrolyte drink. Did my Ohnos and exercises from the gait lab after the run as well as calf stretches. Did Myrtl stretches. Stretching seems to annoy my quad, rolling and trigger point help it.

Sunday 6/14

13.1 miles – faster than yesterday! I was less sore and stiff than I was for yesterday’s run, go figure. I did my 0.3 mi per mile at 2% (while increasing speed each mile) for the first 6 miles, then stayed at 1% after I increased speed again. In the last 0.6 miles, I kept notching up the speed by 0.1, going at a reasonable pace at the end.

Listened to the newest ep of Cloud259 – mostly about the doping allegations, with a bit of track and field results in it, and the newest Another Mother Runner, an interview with ultrarunner/coach/fitness instructor Laura Swenson who’s run the Grand Canyon Rim-to-Rim-to-Rim multiple times. Also heard a little about Dimity’s tri. Finished off with part of an interview with triathlete Liz Lyles on Babbittville Radio.

Took Vespa before, Salted Watermelon GU mile 4, Lemonade Roctane at mile 8 (a bit tarter than the Lemon Sublime GU…another “I can take it if I need to”, but probably not a fave). Heard GU is bringing out a Vanilla Spice Roctane on 6/15 (same time they release Maple Bacon GU). I’m tending to prefer fruit flavors right now, but still have plenty of Vanilla, Salted Caramel, Caramel Macchiato around. Also occasionally craving a Root Beer gel, which is odd because I didn’t like it that much (true to taste, just seemed odd on the run).

Today, because I knew it would be warmer (room topped out at 66, warmest run this year), I used an electrolyte drink I’ve been trying out – had used it during a run once before and a few times after runs. I used Citrus SOS Rehydrate during the run in addition to my water. It’s pretty good – and no citric acid to bother my stomach. It comes in small stick packs, and the guy at the Boston expo (where I found it) said you could actually just take it in your mouth and swallow it with water at an aid station if you didn’t want to carry bottles (I don’t). I’m going to have to try that.

After, took 5 MAP, 3 SportLegs and started drinking some Berry SOS Hydrate. Did my Ohnos, calf stretches, UVas and Myrtl stretches.

How was your training last week?



Weekend Update June 13-14, 2015

This post is part of Tara’s Weekend Update linkup! Visit her linkup page and check out how everyone spent their weekends.

RUN

Saturday – Woke up at 6.

13.1 miles – working up through my easy pace zone, for most of the miles did 0.3-0.5 mi at 2% to take some strain off my quad. Of course this just put it on my hams and glutes (which were quite talkative due to my gait exercises). R quad still a little cranky but tolerable. Helps to have my “quad sleeves of wonder” pulled up very high. Room started at 61 degrees, ended at 64, though I’m sure it was warmer where I was.

Took Vespa before the run, and a Salted Watermelon GU at mile 6ish. I’d wanted to go longer, but by the time I figured out I was going to cut it off, I’d already timed the gel to my original plan, so got through the rest without another.

Listened to the latest ep of Marathon Talk, which included part 1 of an interview with Irish running “legend” Sonia O’Sullivan as well as (of course) much discussion of the recent doping allegations and the challenges our sport faces in cleaning itself up and trying to move forward. The guys seem to think there’s further to fall yet.

That podcast wasn’t quite long enough for my run, so to finish off, I re-listened to the most recent Meb interview on Babbittville Radio. It was recorded on his birthday (May 5) – apparently he and Bob Babbitt share the same birthday. I’d actually listened to it Friday during my run (saved it for a treat) but always enjoy hearing Meb.

After, took 5 MAP, 3 SportLegs and started drinking some electrolyte drink. Did my Ohnos and exercises from the gait lab after the run as well as calf stretches. Did Myrtl stretches. Stretching seems to annoy my quad, rolling and trigger point help it.

Sunday – Woke up at 5, got up before 6.

Doesn’t everyone prep veggies at 6am on Sunday and roast them at lower-than-normal temp so they’re done when your run is done?

kabocha & spaghetti squash prepped to roast during and after my run

kabocha & spaghetti squash prepped to roast during and after my run

13.1 miles – faster than yesterday! I was less sore and stiff than I was for yesterday’s run, go figure. I did my 0.3 mi per mile at 2% (while increasing speed each mile) for the first 6 miles, then stayed at 1% after I increased speed again. In the last 0.6 miles, I kept notching up the speed by 0.1, going at a reasonable pace at the end.

Listened to the newest ep of Cloud259 – mostly about the doping allegations, with a bit of track and field results in it, and the newest Another Mother Runner, an interview with ultrarunner/coach/fitness instructor Laura Swenson who’s run the Grand Canyon Rim-to-Rim-to-Rim multiple times. Also heard a little about Dimity’s tri. Finished off with part of an interview with triathlete Liz Lyles on Babbittville Radio.

Took Vespa before, Salted Watermelon GU mile 4, Lemonade Roctane at mile 8 (a bit tarter than the Lemon Sublime GU…another “I can take it if I need to”, but probably not a fave). Heard GU is bringing out a Vanilla Spice Roctane on 6/15 (same time they release Maple Bacon GU). I’m tending to prefer fruit flavors right now, but still have plenty of Vanilla, Salted Caramel, Caramel Macchiato around. Also occasionally craving a Root Beer gel, which is odd because I didn’t like it that much (true to taste, just seemed odd on the run).

Today, because I knew it would be warmer (room topped out at 66, warmest run this year), I used an electrolyte drink I’ve been trying out – had used it during a run once before and a few times after runs. I used Citrus SOS Rehydrate during the run in addition to my water. It’s pretty good – and no citric acid to bother my stomach. It comes in small stick packs, and the guy at the Boston expo (where I found it) said you could actually just take it in your mouth and swallow it with water at an aid station if you didn’t want to carry bottles (I don’t). I’m going to have to try that.

After, took 5 MAP, 3 SportLegs and started drinking some Berry SOS Hydrate. Did my Ohnos, calf stretches, UVas and Myrtl stretches.

NON-RUN

Saturday – After my run and my exercises, I had two small Japanese sweet potatoes (JSP) with some , WF crunchy almond butter and some PF Nuttzo. Also drank some Berry SOS Rehydrate in case I was low on electrolytes. I’d agree with the guy at the expo who said that to him, and to many of the customers, the citrus flavor tastes better during exercise, the berry after.

Then I spent 90 minutes going through some bookshelves in the bedroom (which were storing many small things not books) and putting together donations, moving things around, tossing some stuff. I think one of the reasons de-cluttering and moving is so tiring is that every item, big or small (piece of paper, piece of furniture, pair of earrings, etc.) requires a decision. I believe there are studies showing our decision-making power is somewhat finite during a day or time period, and is affected by hunger, fatigue and the like. I felt myself start to fade (blood sugar, brain requiring glycogen) so I cut myself off at a certain point lest I get frustrated and upset and stressed. One more reason to do it in small chunks rather than trying to spend 8-12 hours on each weekend day at it….most days, that’s just not going to work for me. Kept myself entertained while doing this work by listening to Deena on an old Competitor Radio episode and listening to part of the Devon Yanko interview on Ultrarunnerpodcast. (Two Oceans sounds interesting and pretty – and tough! – but I think I’ll stick with Comrades. Wonder what Yanko thinks now that she’s run both.)

LOVED seeing this tweet from Meb, on his way to my hometown of Chicago – he and Joan Benoit Samuelson and Bill Rodgers all on the same plane! (and in one photo) I would have been so starstruck at all of them in one place….

I read the July RW inside – too hot for porch time. I got distracted by a couple articles and wound up delayed for dinner as I still needed to get in my Epsom salt bath & shower. Then I ordered Thai food (satay and spring rolls, plus soup for later in the week) and watched TV – the last 2 episodes of Madam Secretary for the season, and a Rizzoli & Isles from DVD. DH was out of town part of Sat and Sun, so I was flying solo. Also, ate part of a gluten-free banana cupcake with peanut butter frosting and part of one with chocolate frosting, out of this batch.

GF banana cupcakes with PB frosting and choc frosting from Hello Cupcake

GF banana cupcakes with PB frosting and choc frosting from Hello Cupcake

Strangely, as on Friday, the frosting came across as SO sweet to me that I wanted salt after. I actually preferred my chocolate Arctic Zero. In any case, I have 10 PB frosted and a piece of the chocolate frosted frozen should I ever want them again. Odd, I’d really loved them and looked forward to eating them. I think my tastebuds and my mindset have been changed by time on the quasi-paleo diet as well as just the way preferences change over time.

During reading/snack time, I started a new mystery – not sure what I think yet, if I like it I may mention it.

Sunday –

Seems like the Epsom salt bath does help. Again, I felt better in the morning than I had Saturday night. I felt stronger and less sore on my run today than I did yesterday. Since I apparently need to start making these baths a regular thing, I need to see if Costco carries Epsom salt. I still intend to start up magnesium spray and lotion again too.

After my run, I pulled the kabocha out of the oven (and put the spaghetti squash in). I snarfed a little kabocha.

For breakfast, a Hannah sweet potato and a JSP with some almond butter/Nuttzo and honey. Spent some time online before doing food prep for tomorrow and heading to my massage. My massage therapist said my legs “look stronger” – not sure what that means, but I’ll take it.

After I came back, had half of a garden roll I saved from last night (planned to split it with DH for our respective afternoon snacks) and half a Quest bar, heard about his trip and worked on the blog.

Sunday night dinner plan is gluten-free pizza from Naked Pizza and some chips along with TV and reading.

Not sure how my three-day weekend felt so short!

Now it’s time to start to kick the move prep into high gear.

Monday, back to the office. Tuesday telework and chiro with a few errands. Wednesday, a med appointment followup and telework office. Thursday telework and Friday telework. (I think)

Hope you had a great weekend! 

My weekly reminder to myself: Think  “relentlessly positive” (Marathon Talk) and be “pathologically optimistic” (Sarah). Take positive actions – do good, seek and spread joy. To quote Deena: “The practice of optimism has been the greatest source of energy to compliment my hard training. Optimism is more than believing in your training program, it is about choosing positive words and perspectives in every aspect of your life.”



Thankful Thursday 6/11/2015

The second (oops) Thankful Thursday of June….apparently last week’s didn’t post, so this is a double issue. Let’s get right to it, shall we? Here’s the June 4 list:

  • Good news from 2 cancer survivors I know who were having their 6 month checks
  • Cold brew – this recipe, via moruyle, has enabled me to enjoy decaf cold brew on office days and weekends, such a treat
  • BBQ sauce
  • Goat cheese and goat yogurt waiting for me in the fridge for whenever I want them
  • Strawberries (yes, still and again…why not?)
  • Library books, especially ones that make me laugh (like Jen Lancaster’s newest), good non-fiction, and mysteries
  • Seeing books on lists of “forthcoming” that I want to read, giving me more to look forward to – hope the library gets them!
  • Getting the newest issue of Like the Wind (not that I’ll get to it immediately, I’m at least one issue behind in that pub alone…but it’s waiting for me)
  • My chiro saying my legs are less tight than they have been in several weeks, despite my feeling that they’re stiff, sore and heavy from the gait exercises….as well as he and the office manager considering me part of the “family” and supporting me when I do smart things like choosing not to run last Thursday
  • Good customer service
  • A “hey it’s been a while” email from a dear friend sent only 3 hours after I thought of her while reading a book and thought “I should email her”
  • Getting something done at work to finish a slightly trying day (computer issues and brain issues)
  • Kabocha – got some decent ones at Mom’s this week, and of course made too much – but it’d been at least a month!
  • Tweeps who help and support me
  • Seeing people strike out on new adventures in life, career, location – I love cheering you all on and helping however I can!
  • A break in the hot weather
  • Funny or cute or beautiful pictures shared via Twitter, Instagram, whatever
  • The Runner’s World gang’s “periscope” videos, fun seeing them head out for lunch intervals or chatting in their workplace
  • Hearing from a first-time marathoner on her experience, sharing that excitement – so happy for her!
  • Inspiring people who are older than me, like Harriette Thompson – oldest marathoner at 92, cancer survivor and cancer patient, running to raise money to help others with cancer – and Dick Hoyt, who turned 75 this week. They (along with the others who inspire me, whatever age) remind me there is much to look forward to, much I can do for others, and much yet to come in this lucky life of mine!

And now, the June 11th list! 

  • A day where I got good customer service from every company I dealt with, whether on the phone or in person
  • Finally starting to get ideas about a writing session I’m supposed to lead at work in July – still much to do, but a start is helpful
  • Finishing some work tasks that seemed never-ending
  • Giving to others whether money, time, info or objects – it makes me feel so good (selfishly)
  • Evenings that aren’t  too hot for porch time 
  • More and more library book holds coming in for me – no idea when I’ll read them all, but I get excited when each book shows up
  • My chiro
  • Tiny signs of improvement from my exercises, even as new niggles, maybe related, maybe not, pop up
  • The potential and hope I feel when I find new “possible” shoes….I get excited even though I know the likelihood of any one of them working out is small

And last but not least.. 

One more year of life and health, love, friends & family, a safe home I love, a job where I can contribute and where I’m well treated and appreciated, enough or more than enough of everything (except time & friends), happiness, opportunity….and running! 2014 brought me 3 BQs and 2 PRs. Amazing. 

What are you thankful for this week?

 

 



Training Recap Week of 6/1/2015

Training recap for workout base phase week 1, adds speedwork on Tues & Th.

RUN miles for the week: 40.6 Wanted 45, but I’ll take it, we’ll call them “smart miles”

Monday 6/1

Core, 20 min on bike, Whartons before dinner.

Tuesday 6/2

10 mi with 4 miles moving up through paces to warm up, then 4mi steady state pace (faster than current marathon PR pace, but not goal pace – messing a bit with steady state range as it’s still early) 2/3 of a Caramel Macchiato GU at mile 3, rest at mile 6. Legs still stiff/sore (exercises). Easier to run with good form at faster pace. Ohnos, UVas after. Myrtls after. Whartons before dinner.

My chiro said today my legs are the least tight they’ve been in weeks. Could be the exercises.

Wednesday 6/3

Skipped core.

3.25 mi recovery/easy pace. Quads tight. Cardio fine tho tired. Legs felt decent during walk tho stiff/sore. UVas after. Myrtls after. Whartons before dinner.

Either need to resign myself to core only 2/wk, doing it at lunch at work, or finding a day other than W to do it (already do on M/F)

Thursday 6/4

10 mi with 6 miles moving up through paces to warm up, then 10x100m/1min recovery, rep pace 15s faster than potential marathon goal pace. Took a TriBerry GU at mile 5. I don’t like the flavor much. Tolerable, didn’t upset stomach, but wouldn’t have it in my rotation. After: Ohnos. Calf stretches. Uva ex. 10 squats with heels raised,  LC #1, Myrtl stretches.

Somehow, in some way I can’t quite explain, I felt a little stronger on this run though still sore. Maybe the exercises are working.

Whartons before dinner and some hamstring “flossing”.

Friday 6/5

Again with the GI & female issues, maybe 6 hours of poor sleep with funky dreams. Not helping.

Core Incl pushups/dips on ball, a little Meb stuff in there. 30 min bike.

Saturday 6/6

Saturday – 11.15 miles, held 5 miles at a higher easy pace. That wasn’t the run I wanted or planned. Was hoping for 13.1 at least, if not up in the 15-16 range. My legs (especially glutes, hams and a bit of quads) were sore, heavy, and stiff, probably from the gait exercises (which are changing muscles, I have no doubt), continuing to try to adjust form on my runs AND adding speedwork back in this past week. It’s a bit frustrating though. Cardio-wise, I was ok. Perhaps I was a little tired, but mostly my legs just hurt and I wasn’t able to keep tweaking my form as much as I wanted. This run hurt from the start – didn’t get worse so I know it’s just the muscles adapting – and at some point, I decided there was no point doing more miles, wearing myself out trom the mental effort and not allowing my body to adapt to the physical stressors I’m putting on it.

I’m trying to trust the process and hoping that all these times I’m making the “smart” choices pay off with a massive PR at Baystate and by making me a faster, stronger, more durable runner in the long-term. Making these decisions and trying to have faith that this approach – slow build, improving gait, strengthening different parts – will get me the results I want is in some ways harder than just sort of bullying my way through and trashing myself.

Took Vespa before the run, and a Salted Watermelon GU at mile 6. I also took a FRS chew at mile 3 and mile 9 (had 3 before the run). By the way, I hear GU is introducing a Maple Bacon flavor 6/15. Suspect it’d work best for ultrarunning, but DH and I may each give a pack a try.

Listened to the latest ep of Marathon Talk, the Comrades special! Martin & his wife Liz (a two-time Olympic marathon runner) co-hosted (some amusing banter). Tom and his wife Helen chime in from South Africa where they were for Comrades. Helen (Hels) beat Martin & Tom’s time from a couple of years ago. She ran 10h 11min to their 10h 48min on an “up” year that sounds like it was quite hot and humid.

Tom talked to some other runners, some who finished (including Brett Larner of Japan Running News), some who didn’t. Seems like almost everyone wants to do it again. I think you get an extra medal – perhaps the second year’s – for doing back to back.

I’m also reading and enjoying posts from runners I follow about their experiences, whether Liza Howard writing about running the race to pace her husband Eliot (the 11 hour bus sounds good!) or Scott Dunlap, who finished 3rd American male and has great photos along with his writeup. I wish American marathons would adopt those water “sachets” – you could grab a couple and carry, less spillage….USA RDs, whaddya think? Scott also did a post for Inov-8 on the race.

I know Comrades is a favorite of Bart Yasso, and Mike Wardian likes it too. Actually, I’ve not heard/read anything negative about the race from anyone who’s done it. Seems like if I had a bucket list, Comrades might have to be on it. I don’t have such a list, but I think I want to do it….and for me to even think about the travel involved, you know the Comrades bug must have bitten me – seriously, the plane travel alone, the food, a hot, humid race….all stressors and not what I prefer. So many reasons NOT to do it. And yet I keep thinking about it  Since (work with me) I think I may be a better downhill runner than uphill runner, I think I’d try it in a down year. I don’t think I could be ready for 2016, and a 56 mile race doesn’t fit in with my quest for faster marathons in general and faster Bostons, so I think the earliest I would try is 2018. Good thing I renewed my passport.

Comrades is such a big deal in South Africa that it’s televised live throughout the country – from pre-start to the 12 hour cutoff, the WHOLE thing. (by the way, it’s gun to gun cutoff for the participants, not chip time) You can watch/find the whole 12 hours online. I want to watch part of 2014 to watch Eliie Greenwood win, and maybe I’ll watch some of 2015 as well. Watch this video from 2014 of the start – Shosholoza is so moving. (I need to learn the words.) The whole start is pretty impressive. Here’s a post (also great photos) from Ellie on this year’s race – an accident affected her training, but she managed to pull off 6th woman! She has a marvelous attitude. Don’t bet against her next year. She’s coached by (and coaches along with) Ian Sharman.

Anyway…..Did my Ohnos and glute exercises from the UVa gait lab after the run, even increased some of the reps of glute exercises. Yow. Did Myrtl stretches.

Sunday 6/7

Sunday – Woke up at 5:45. Decided not to try to go back to sleep as I did yesterday. It takes me a while to get moving, do my kitchen puttering (making tea), online catchup, get my shoes on, etc. so I didn’t even head to the treadmill for my warmup until 7. During my warmup, I had some moments where I got a sharp almost electric shock pain on top of my L ankle, sharp enough I’d pull my foot up and grab the treadmill arms. I retied my shoes and messed with my socks. Almost talked myself out of my run, but decided to at least start it, and stop if I had problems. (my mind was spiraling to all sorts of dark and scary places and well into the future….you know what I mean)

6.2 miles at recovery pace, 0% incline. That helped my hams some and worked my quads a bit. Tried to work on form more. Ankle was fine, so no idea what the weirdness was, but will keep an eye on it. Did my Ohnos, UVas and Myrtl stretches after.

Listened to Jimmy Dean Freeman on Trail Runner Nation. Unfortunately he DNF’d at mile 39 of the San Diego 100 but seems okay with it.

Tried out this new bra from Asics, a Boston purchase (all the stuff I bought from them is now on sale, and of course I’m only just trying it….)

It’s reasonably comfortable and note the gel pocket in front. I only ran 6 miles, but didn’t note bouncing of the gel or any real issues with the bra. (will try 2 gels next time) Between that and some shorts I’ve tried and think I like, maybe I can get away without a belt at Baystate. May buy another of these bras (or two) as backups.

Asics bra front

Asics bra front

Asics bra back

Asics bra back

Asics bra pocket

Asics bra pocket

My massage therapist told me on Sunday my glutes weren’t as tight as they usually are – maybe more input that the exercises are working? Let’s hope. I’m going to keep the faith and keep plugging. Got the UVa exercises (and Myrtls) in 5x this week and my Ohnos 4x!

So how was your training last week? Trying any new gear, fuel, exercises?

 



Weekend Update June 6-7, 2015

This post is part of Tara’s Weekend Update linkup! Visit her linkup page and check out how everyone spent their weekends.

RUN

Saturday – 11.15 miles, held 5 miles at a higher easy pace. That wasn’t the run I wanted or planned. Was hoping for 13.1 at least, if not up in the 15-16 range. My legs (especially glutes, hams and a bit of quads) were sore, heavy, and stiff, probably from the gait exercises (which are changing muscles, I have no doubt), continuing to try to adjust form on my runs AND adding speedwork back in this past week. It’s a bit frustrating though. Cardio-wise, I was ok. Perhaps I was a little tired, but mostly my legs just hurt and I wasn’t able to keep tweaking my form as much as I wanted. This run hurt from the start – didn’t get worse so I know it’s just the muscles adapting – and at some point, I decided there was no point doing more miles, wearing myself out trom the mental effort and not allowing my body to adapt to the physical stressors I’m putting on it.

I’m trying to trust the process and hoping that all these times I’m making the “smart” choices pay off with a massive PR at Baystate and by making me a faster, stronger, more durable runner in the long-term. Making these decisions and trying to have faith that this approach – slow build, improving gait, strengthening different parts – will get me the results I want is in some ways harder than just sort of bullying my way through and trashing myself.

Took Vespa before the run, and a Salted Watermelon GU at mile 6. I also took a FRS chew at mile 3 and mile 9 (had 3 before the run). By the way, I hear GU is introducing a Maple Bacon flavor 6/15. Suspect it’d work best for ultrarunning, but DH and I may each give a pack a try.

Listened to the latest ep of Marathon Talk, the Comrades special! Martin & his wife Liz (a two-time Olympic marathon runner) co-hosted (some amusing banter). Tom and his wife Helen chime in from South Africa where they were for Comrades. Helen (Hels) beat Martin & Tom’s time from a couple of years ago. She ran 10h 11min to their 10h 48min on an “up” year that sounds like it was quite hot and humid.

Tom talked to some other runners, some who finished (including Brett Larner of Japan Running News), some who didn’t. Seems like almost everyone wants to do it again. I think you get an extra medal – perhaps the second year’s – for doing back to back.

I’m also reading and enjoying posts from runners I follow about their experiences, whether Liza Howard writing about running the race to pace her husband Eliot (the 11 hour bus sounds good!) or Scott Dunlap, who finished 3rd American male and has great photos along with his writeup. I wish American marathons would adopt those water “sachets” – you could grab a couple and carry, less spillage….USA RDs, whaddya think? Scott also did a post for Inov-8 on the race.

I know Comrades is a favorite of Bart Yasso, and Mike Wardian likes it too. Actually, I’ve not heard/read anything negative about the race from anyone who’s done it. Seems like if I had a bucket list, Comrades might have to be on it. I don’t have such a list, but I think I want to do it….and for me to even think about the travel involved, you know the Comrades bug must have bitten me – seriously, the plane travel alone, the food, a hot, humid race….all stressors and not what I prefer. So many reasons NOT to do it. And yet I keep thinking about it  Since (work with me) I think I may be a better downhill runner than uphill runner, I think I’d try it in a down year. I don’t think I could be ready for 2016, and a 56 mile race doesn’t fit in with my quest for faster marathons in general and faster Bostons, so I think the earliest I would try is 2018. Good thing I renewed my passport.

Comrades is such a big deal in South Africa that it’s televised live throughout the country – from pre-start to the 12 hour cutoff, the WHOLE thing. (by the way, it’s gun to gun cutoff for the participants, not chip time) You can watch/find the whole 12 hours online. I want to watch part of 2014 to watch Eliie Greenwood win, and maybe I’ll watch some of 2015 as well. Watch this video from 2014 of the start – Shosholoza is so moving. (I need to learn the words.) The whole start is pretty impressive. Here’s a post (also great photos) from Ellie on this year’s race – an accident affected her training, but she managed to pull off 6th woman! She has a marvelous attitude. Don’t bet against her next year. She’s coached by (and coaches along with) Ian Sharman.

Anyway…..Did my Ohnos and glute exercises from the gait lab after the run, even increased some of the reps of glute exercises. Yow. Did Myrtl stretches.

Sunday – Woke up at 5:45. Decided not to try to go back to sleep as I did yesterday. It takes me a while to get moving, do my kitchen puttering (making tea), online catchup, get my shoes on, etc. so I didn’t even head to the treadmill for my warmup until 7. During my warmup, I had some moments where I got a sharp almost electric shock pain on top of my L ankle, sharp enough I’d pull my foot up and grab the treadmill arms. I retied my shoes and messed with my socks. Almost talked myself out of my run, but decided to at least start it, and stop if I had problems. (my mind was spiraling to all sorts of dark and scary places and well into the future….you know what I mean)

6.2 miles at recovery pace, 0% incline. That helped my hams some and worked my quads a bit. Tried to work on form more. Ankle was fine, so no idea what the weirdness was, but will keep an eye on it.

Listened to Jimmy Dean Freeman on Trail Runner Nation. Unfortunately he DNF’d at mile 39 of the San Diego 100 but seems okay with it.

Tried out this new bra from Asics, a Boston purchase (all the stuff I bought from them is now on sale, and of course I’m only just trying it….)

It’s reasonably comfortable and note the gel pocket in front. I only ran 6 miles, but didn’t note bouncing of the gel or any real issues with the bra. (will try 2 gels next time) Between that and some shorts I’ve tried and think I like, maybe I can get away without a belt at Baystate. May buy another of these bras (or two) as backups.

Asics bra front

Asics bra front

Asics bra back

Asics bra back

Asics bra pocket

Asics bra pocket

NON-RUN

Saturday – After my run and my exercises, I had two small Japanese sweet potatoes (JSP) with some Fastachi walnut butter (and a bit of honey), WF crunchy almond butter and some PF Nuttzo. I spent a little time online, then tried to contact some companies about disassembling and moving my treadmill. The movers we’re considering are smart enough to say “we don’t want to screw that up – appreciate the honesty. Wasn’t able to get any estimates yet though due to people not answering a 24/7 phone line at one place, and an email inbox being full at the other. Doesn’t build confidence, but I shall try again Monday.

Then I spent an hour sorting through some running gear, trying to decide what to give away (fuel belts that didn’t work, shoes I got for free, compression stuff bought in bulk or on sale that I’ve moved on from). Made a small pile, more to do. Tidied up a bit at least and have a better idea of some of what I have….more specific than “more than I need”…but still more to be done. Did that while listening to part of this ep of TalkUltra, which reminded me Nepal still needs help after their earthquakes. I listened to part of the Mike Wardian interview, saved part for tomorrow. I started to feel a bit wonky, so ate half a quest bar for protein and fiber. It didn’t really help enough, so I ate a frozen banana and took some MAP, then headed to the porch. I felt “off” enough that I just lay down for a bit, but couldn’t doze due to enthusiastic birds. The run seems to have taken more out of me than I’d have expected. Drinking some electrolyte drink in case that’s part of the problem – I could be out of balance or dehydrated.

While on the porch I finally started to warm up. I read part of the May/June Marathon & Beyond and skimmed the table of contents of Issue 4 of Like the Wind. Then I decided to start writing this blog post.

Dinner was foraging. DH has had to work (at home) part of this weekend on top of running and doing move stuff so we’re both a bit “knackered” and nothing much appeals. We have so much here anyway (leftover chicken from last night with veggies for me, chicken apple sausage for DH).

After dinner, took an Epsom salt bath and shower. I felt better for a bit, then got sore again as we sat and watched our DVR (Arrow, Grimm, Person of Interest)  Apparently the DVR missed a crucial ep of Arrow the week of Boston, so we went ahead and watched the next ep. We may try to pick it up the one we missed on Hulu though we’re now pretty clear on what we missed.

Sunday –

Seems like the Epsom salt bath did help some, as I felt better in the morning than I had Saturday night. Need to start making that a regular thing, and using my magnesium spray and lotion again too. Whatever it takes.

After my run and exercises, I changed into this shirt, bought at a running store on my one short trip to Boulder in 2009. (want to go back!)

running alien shirt from Boulder

running alien shirt from Boulder

For breakfast, me egg white puff on the porch with DH. Then pulled my so very yummy kabocha out of the oven and treated myself to a huge serving. (gotta love it’s ~40 calories per 100g, about half of what sweet potatoes are) DH got bacon from WF, but we forgot to cook it. I spent some time online then got hungry again, had some coco bread toast and jam before doing food prep and heading to my massage.

My massage therapist said my glutes weren’t as tight as usual! (got similar comment from chiro on my legs this week. Makes no sense to me as the work I’m doing is making me feel sore and stiff, but gotta listen to the professionals when they tell you stuff – even good stuff!

Got back, realized I was out of something that used to be on subscribe-and-save (messes me up when Amazon drops things) and needed to take care of that. Wasn’t looking to run errands. Because I am #solucky DH offered to go get what I needed so I could have more porch time! (he’s a keeper, don’t I know it!)

Then it was porch time!

Here’s our neighbor’s mimosa tree, which they do NOT prune sufficiently as every year it drops pretty but sticky flowers on both our cars.

mimosa tree

mimosa tree

Here’s how my Boston flowers are doing these days – quite tall. (is that what they call “leggy?)

Boston flowers in June

Boston flowers in June

Sunday night dinner was the bacon we didn’t eat this morning, a frozen Rockland’s burger and veggies for me, along with more TV. Felt like a short weekend, and not very productive re the move on my part. Well, that will have to change – need to do more during the week. After next weekend I’ll attempt to kick into higher gear, and maybe try to do a little during the week (a challenge, for sure).

Monday, back to the office. Tuesday telework and chiro with a few errands. Wednesday, office. Thursday telework. Taking Friday off. In looking at my calendar, I won’t be in the office many Fridays over the next few months – off for move stuff, medical and dental appointments and teleworking when I can.

Updating this post reminds me to keep thinking “relentlessly positive” (Marathon Talk) and being “pathologically optimistic” (Sarah) as well as taking positive actions. To quote Deena: “The practice of optimism has been the greatest source of energy to compliment my hard training. Optimism is more than believing in your training program, it is about choosing positive words and perspectives in every aspect of your life.”

And of course, reminding myself to choose, seek and spread joy whenever and wherever I can.

It’s effort, but it’s worth it.

Hope you had a great weekend!