I’ll take my milk in a saucer please…..

Sometimes I can be catty.  Although I never mean it to be malicious or hurtful, the word catty seems to be perfect.  I’m usually catty in my head or to a trusted friend.  Why does it feel good to hang out with a great friend and freely speak your mind about those around you? (sorry if you thought I was perfect, it's an easy mistake)

Today’s catty thought was in my head.  There was a lady in my TRX class that was talking to the instructor and complaining about the price of classes.  First of all, the rent was raised at our studio and secondly, the prices are not only fair but probably the cheapest in town.   In my head I said to the lady: “You are wearing a full Lululemon outfit so you obviously can afford something nice to wear, next time don’t buy the outfit and you can buy at least 5 classes……and your hair color and cut is crappy”

In my outside voice I said, “The classes are still a very good deal”

True. Personal. control.


This was too funny not to add!   Shake! Shake!  Shake!

Speaking of speaking our minds, I tend to speak mine (which is not to be confused with being catty).  In the last year I have had two experiences where speaking my mind led to a person/friend to just stop.  It’s hard to describe what they stop doing.  Stop interacting with me in a friendlier manner, is the best way to describe it.    Weird.  Because these people (2 of them) seemed to embrace and enjoy my more outspoken personality but then I said something they didn’t like and BOOM.  Or did I?  I have no idea exactly what happened. Shutdown.  There was no conversation. 

“HEY, we are having a confrontation here!” was a line I heard today on one of my audio books.  Perfect.  I feel like I am left standing alone, being robbed of the other half of the conversation.  I am perfectly happy to listen to someone tell me how they think it is or how I am wrong.  I can admit I am wrong.  I tend to talk before I can think and I've mastered the art of apology.

 

I don’t want to really talk about either of the people or the situations (I do and I have but not in this venue) because I know there is always 2 – 3 sides to a story.  I do know that I have been asked, “what happened?” and I am left with, “I have no idea!”  I guess if I've learned one thing from my perfectly loving parents is that it’s just not worth making a deal out of it and forgiveness is best. 

I will just skip along………….

On the bright side!  My TRX class was uber awesome and I had my butt handed to me by my instructor.  I did every exercise he wanted us to do and if you've ever taken a kick ass TRX class then you can appreciate what a success that is. 

I think my delt’s are even stronger!!

Plus I got to smell and smooch this little head tonight:

My niece:  Lisette.  Daughter of my brother Dave.  She is scrumptious.

Blog on……….

In the park

Great run today.  I left at 6pm and drove to a local park that I actually did most of my learning on many years ago.  I enjoy running where there isn't traffic and there is lots of people.  Sugarhouse park in SLC is a great place for gathering and they have a road that goes around it that is about 1.4 miles around.  The difference between Liberty and Sugarhouse parks is that Liberty is basically flat and Sugarhouse has two hills.  First one I can run through pretty easily now but the second kicks my ass.  I have to really slow down and I still get winded.  I left the house not sure what kind of run, how long or how fast.  I decided on 5 miles (taking it slow as per podiatrist) at just whatever pace I was feeling.  It was pretty cool because they were having a farmers market at the park too.  I was almost tempted to stop and shop, but I passed.

SPLITS
Mile 1     11:09  Naturally - I always run slow at first, but after a warm up:
Mile 2     9:42
Mile 3     9:59
Mile 4     9:33
Mile 5     9:28
Total Time   49.52  
Average 9.58 min/miles

Then I cooled down by walking to my car 
Total time with cool down     58.53
Calories                                603
Max pace 7.25
Max HR  170 with average of 145

Not a bad workout.

Except for the first two miles I ran under 8 min/miles at some point.  I think that is very encouraging!  Plus my toes didn't hurt at all despite some wicked downhill run.  Guess wearing the right socks and lacing the shoes up right DOES help mucho grande!

I looked up foam roller stretches for my groin pull.  Interesting.  But it did help.  I also did some 30 second hold stretches after the run.  It didn't bother me too much during the run, but I need all the help I can get.  Before the run I iced, massaged, roller balled and taped my heel.  After I iced, hand massaged it and did some exercises.  They have an exercise where you pick things up with your toes to strengthen them.  So I did!  

Bad thing at this park. The hundreds of ducks.  Then parents bring their kids and they chase the ducks around.  The ducks aren't too scared because they are around people all day.  One guy was feeding a loaf of bread to the ducks. I kept thinking that can't be good for ducks and all those carbs are going to make them fat.  :::shrug:::   Oh well, I'm scared of ducks and I was always nervous having my kids around them.

My car lights - I'm about to interrogate them.  hahaha
It was a beautiful night!  I love the fall.

Blog on............

Overheard in the Rag Van

This reminds me of my gals from the van.  Although we are all happily married our conversations twist and turn all over the place.  Plus, the older the woman the more shameless.  1-800-sosueme


OVERHEARD

I'm going to have to ask you to shut the hell up

Brown chicken!  Brown Cow!

Don't you think he ought to slap my ass if he's going to pass me?

How does my hair look?

No Mas Pantalones

Have you seen my boyfriend?

What would it be like to run with no arms?

Let's count deuces!!

Is blood in your poop bad?

There is an accident behind us!

Yeah, because honking at me is going to make me go faster.

Just bust it! (around a corner in the van.....)

Oh he is delicious!

Isn't he fine!

I won't recognize him with a shirt on.

Stop humping the inflatables!

Can I get some WHheat thins?

Boom

Boom boom boom

Your stomach hurts?  Do you need to poop?

I thought I was going to die.

I am not here to judge you.

We need to........(translates into KATHEE/JEN needs to)

Is that a midget?

Like a SAUUNA

OMG - crotch shot!

I'm taking my shorts off

I'm getting dressed back here

Can you hand me the ibuprofen?
Can you hand me the ibuprofen?
Can you hand me the ibuprofen?

What is the maximum dose of ibuprofen?

Where is the foam roller?

Is that coconut water good?

Those are awesome BALLS!

Look, that car is on fire!

Look that car just blew up!

Which way do I turn......PAY ATTENTION!!

Honk the boat horn!

Did you get the runner a cold water?

Is that her?  Is that her?  Is that her?

Firestation??  Fireman??

Shit just got real!

I have prunes!  Do you need prunes?  Drink more water.

Can you get me a water?

That was awesome!

I did it!

I didn't die!

Take the flag!

Where is my phone?  Where is my phone?  WHERE is my phone?

I need to pee.

If my toenail falls off I'm giving it to you, as a friend.

You know you wanna look!

Do you have hair on those balls?

Did you just say that?

I have zip ties.

The mango ate your baby.

Call Nike, tell them what we did.

Shameless hussy!


I'm sure there were many more that I have forgot.  I know I spend more time laughing then running. Thanks to my team for making it yet another awesome experience!


Do you get punchy when you get tired?
Very much so and my language goes down the toilet.  I'm more of a sailor then usual and if something upsetting happens I cry a lot easier!

If you have done a relay, what sort of things were said in the van?


Blog on............

Running plans

Last night I couldn't sleep very well and when we got a call at 4am to transport a patient I knew things could get drowsy!  Plus there is no time to make coffee, find coffee, buy coffee or grow coffee.  We had to fly over an hour to a small town and I immediately fell asleep.  Being in an airplane, with the heat on, snuggled in my down coat and just a little bit of chop in the air is a complete equation for sleep.  Luckily the drive from the airport to the hospital was enough to get the sleepies out of my eyes, throw on some lip gloss and grab a breath mint.  If nothing else, I will have shiny lips and fresh breath!!!  

So the transport was very much needed and the patient did great.  I do not sleep when the patient is on board for obvious reasons, but the second we got on the plane to come back to the Rock I was snoozin!  I am going to be hurting when I start flying rotor!  We had our training this week and I was informed that for safety we need to stay awake and stay focused. OH MAN!  

I know that non of this has anything to do with running plans, but my work and lack of sleep prevented any running today.  I can't really complain, I'm on shift and getting paid, if there is work to do, I'm here to do it!  Now that I'm settling down to bed and should be sleeping, I'm reading/stalking other blogs.  I see so many that have such awesome detailed running plans.  I really suck at training plans.  I've especially taken a dive since my last half marathon.  I know part of it is my foot and a little part is trying to work around my work schedule.  I'm sure others have the same challenges.  

I am keeping with my plan on my foot and really see a difference.  I see a difference more at home.  I'm not as committed when I'm at work to ice it and keep it in a shoe.  I'm pretty sure my flight boots aren't the best healing environment either.  Over all, even after the 4 mile run I did earlier I have noticed a difference in the way it feels.  Able to walk a lot better.  I just have to keep it up.  In the meantime I have a half marathon in less then a month and then in 2 months a Ragnar in Las Vegas.  I'm going to run tomorrow when I get home along with icing the foot and taking a foam roller to my groin pull.  In between I'm going to keep my running to minimal training and no wasted miles.  Hopefully this will encourage my foot to heel and next year I'll be ready to train really well for a half marathon.  I don't know why I'm complaining.  I totally improved my PR on my half this year by 8 minutes!  

Maybe I just needed to vent!  

Or remember that life is good, really good!

Waiting for fuel at the SLC Airmed Hangar to go back to Rock Springs.

Do you ever find yourself having a pity party?

Usually on days when I haven't found time to run or exercise and feel not so positive.

What makes you feel better?

Tonight is was coconut milk ice cream..nummy!

Are your training plans very specific and detailed?

Blog on.................

Running in the Heat

Disclaimer:  In no way is this medical advice.  Running in the heat is very dangerous and should be taken seriously. 

I have had a couple of runs in the heat this summer that have been overwelming.  In the past I would get sick after, dehydrated but not quite heat exhaustion.  You know that headache feeling you start getting.  Then your body just feels like it's burning from the inside out.   My skin feels like it's shrinking.  

No run is worth your health.  No PR is worth a chance of getting sick, collapsing or worse, dying.  The body works on a delicate electrolyte balance that, when working correctly, is a rock star.  Overload it too much and it collapses.  If you feel it is too hot it probably is.

Saying that, there is so much good information for runners that we can run in the heat and run safely.  I started doing research on it a couple of years ago when I started doing long runs in the summer.  I also ran a 5K in some high heat that I wasn't use to and I was pushing myself to get a PR.  I still remember laying on the grass after and thinking, "why couldn't I go faster and why do I feel so bad".  I guess it never crossed my mind that you should run slower in the heat.  

Runners World has great articles here. 

Here is some great information about the warning signs from Runners World.

Danger Zone

Recognize—and deal with—harmful heat ailments.

Heat Cramps
SPOT IT Spasms in the abdomen, arms, calves, or hamstrings
TREAT IT Stop running for the day; sip sports drink; gently massage the cramp.

Heat Exhaustion
SPOT IT Heavy sweating, headache, dizziness, nausea
TREAT IT Stop running; get in shade; sip sports drink; see a doctor if symptoms continue.

Heat Stroke
SPOT IT Confusion, rapid breathing, fainting
TREAT IT Stop running; call for emergency help; get in shade; cool skin with water.

Jeff Galloway also addresses running in the heat with this information from his  Website.

Adjusting Race Pace for Heat: Estimated temperature at finish - Slower than goal pace - 8 min mile becomes... 
55-60 degrees - 1% - 8:05 
60-65 degrees - 3% - 8:15 
65-70 degrees - 5% - 8:25 
70-75 degrees - 7% - 8:35 
75-80 degrees - 12% - 8:58 
80-85 degrees - 20% - 9:35 
Above 85 degrees - Forget it... run for fun

He does mention this has no scientific value, but I've found it to be pretty true.  

I am posting about what works for me.  How I have taken all the information that I have researched and adjusted it for my body and what it can handle.  Everyone is different so play around with it until you can find the right combination and you will find yourself getting in that long run and not being sick or having a headache after.  Keep in mind that humidity plays a big part in heat and I live in the desert and feel like I'm choking to death on the air if the humidity is over 20%.  I also run anywhere from 4500 ft to 6500 ft above sea level which I think poses yet a different problem.

Always wear sunscreen.  I usually put 30 spf on my body and 70 on my face and neck.  If you can't be grateful for not having a sunburn, then you will be grateful for a few less wrinkles and no skin cancer when you are older. Plus burns dehydrate you really bad as the body sends all it's fluid to the burn site.  Burns also make your body work really hard. 

Hydrate.  If I have a long run that I know will be in over 70 degree heat I will drink a lot of water and even a few NUUN or electrolyte drinks the night before and then one before I go in the morning.  I'm not sure if overnight hydration works, but it works for me.  When I'm running a relay and have to run 3 times in 30 hours I drink at least 32 oz of electrolyte drink in between.  

Hat, cool clothes or whatever makes you feel comfortable.

Water.  I take water and it's usually icy.  I sip it so I don't get stomach aches.  I also plan my run around a couple of gas stations with ice machines or a park where there is a water fountain to keep my bottle full.  

Try to pick a shady run.  Lesson learned up in Rock Springs.  I had a long run that I couldn't start until about 11am.  After refilling my bottle 4 times and cooling down in gas stations a couple of times I decided to stop.  It was a good decision.  The route had zero shade.  I don't know my way around very well and I wanted to stay close to the apartment and parked my car so I had it available with frozen water bottles and energy chews.  That was not enough, it just got too hot and finally at 93 degrees and almost 2 hours of running I called it a day. 

I also learned about blacktop on my last run for Napa Ragnar.  When I moved to the dirt I could physically feel it cooler on my whole body.  I tried to stay on the dirt as much as I could to keep from boiling.  

Get Wet.  Poor some water on your head during a race while sipping some Gatorade at water stops.  A little water on the head always feels refreshing and cool. 

Electrolytes.   I have just started trying Salt Sticks.  I had them in Napa and had one before my runs.  I happen to have one in my race belt when I ran that very hot and overwhelming last leg and I took it at mile 5. I really think they help.  They don't take up much space, don't hurt my stomach and after that run (I had one before and one after also) I did not get sick.  I needed about a 45 minute recovery cool down and then I was golden!  

Last but not least, if it's too hot just go for the treadmill.  

After.  Rest in a cool place and I usually drink one electrolyte drink if I was super sweaty.  Get your usual post run nutrition and recovery.  

I had a 5K this summer and I really wanted to PR.  I remembered the last 5K in the heat and what a pain it was so this time I decided to heed the advice and slow down my pace.  I had ice water and dumped some water on my head mid race.    I didn't PR but I enjoyed the race!  

Just remember, anytime it's a little hotter then comfortable then really pay attention to your body and your fluid intake.  I had some awful hot runs this summer but I never suffered that heat headache that I use to suffer from.  

Take care of your body and it will take care of you!

Any questions you have about how your body is reacting to running in the heat then see your regular physician.  Hopefully a physician that understands how important running is! 

Blog on..................

Great run!

I did it.  My first run after the Ragnar and a cortisone shot.  I planned on an easy three - I made it four miles and enjoyed every minute of it!  I started really slow but once I corrected my form, leaned forward and held my head up high I felt great!  I ran one minute faster per mile without any increase in effort.  I kept my cadence high and with the perfect weather I felt amazing!  I reviewed in my head how good the Napa run was and how great I felt about my accomplishments.  I real inspirational run!

The park was looking absolutely perfect.

Even the "alleged" homeless man was taking a wonderful nap.  Or passed out, either way it was a great day!

Wore my new Lululemon!  I had to wear a more substantial bra under the tank but still loved it.  I started with a long sleeve half zip but tossed it back in the care after the first round.

With the pants.  I was trying to get a full body to send to Tera.  Not because the clothes make me look better but how the clothes look period.

Here is the sweaty finish pic.  After this run I finally washed my hair.  When I have it de-grayed (colored) it goes almost a week without getting too gross. 

I might have gone a day too long this time. 

BEST NEWS EVER!!

One week until those nasty braces come off!!  With all the wires and elastics around all the brackets it's impossible to show a white pearly smile.  Not to mention the hours I spend a day trying to keep the food out of the wires.  The pain is pretty much over, but I'm done.  I get them off next Tuesday and can't wait to smile without getting my top lip stuck on the brackets.

Last time I worked I was helping push the wheels down on a stretcher and pulled my right groin muscle.  It was a little sore and I could tell that I did it. When I did my BarrEvo class it didn't bother me at all and even with my Pilates I totally forgot about it.  After about 1/2 mile running I could tell it was there.  It made sure I was aware of it through out my run.  I really stretched it out after the run and it feels fine.  Funny how it just came up again with running.  I don't even know how to treat a groin muscle. Do you ice it?  Get a massage?  Awkward.  haha

Have you ever had any injuries that you can't even tell are there until you start your run?

I had a knee injury a few years ago that felt great until about the 5th step into a run

What is your favorite running outfit?

I have too  many!

When you are feeling awesome about running, what sort of thoughts do you have?

Blog on.............

Running tomorrow

I have been cleared to run an easy slow run by the podiatrist.  I'm really excited!  Silly, but true.  I am feeling pretty good about my heel and I need to get on it for my half marathon!  More then anything I'm excited to wear my new running outfit!

What does 190 bucks look like?

I really like Lululemon's running clothes.  The crop pants and white tank were on the clearance rack.  I paid full price for the pink tank.  I am going to wear the crop pants and the pink tank tomorrow.  You can't tell me that having a wonderful running outfit doesn't make you faster.  

I plan on going to liberty park and just jogging around for 3 miles.  I'll wear my Saucony Hurricane's so that I'll have great support and hope for the best!

I also had to go to Costco today.

My very very favorite candy/snack and stress reliever.

It's delicious.

Don't mind my hair.  It hasn't been washed in a while and today wasn't the day.  I took a Pilate's class, got my ass kicked, shopped with Tera at Lululemon, had lunch with her and then went to Costco.  Once I got home I worked the rest of the day on paperwork.  What is paperwork?  It's taking care of all the receipts and payments making sure our family life moves along smoothly.  I even had to do some work email and update the family calendar.  Whew!  Didn't even have time to wash my hair.  

Looking at races for next year.  Hoping for at least these three:

Thelma & Louise Half marathon, Moab Utah in June

Bay to Breakers in San Francisco in May

Chicago Half Marathon in September

It feels pretty sparse.

Does anyone have a favorite half marathon that has a great medal?  I'm a medal whore, but I also want to travel around and experience running in other states and good courses. 

Blog on...............

Black running toenail or NO toenail.

Somewhat of a running update:

I visited my NEW podiatrist last Tuesday and received a wonderful cortisone shot in my heel.  I'm being sarcastic, it's not wonderful.  My regular podiatrist retired and I was nervous about my new doctor but he turned out delightful.  He even x-ray'd my foot again at my request.  I haven't had a foot x-ray in 3 years and I wanted to make sure I wasn't nursing a stress fracture. We discussed options and plans and for now I'm feeling pretty good about it.  I choose to feel good about it.  I will finish the races I've signed up for and I'm going to get this thing to heal.  My foot (on x-ray) looks great and my form was really coming along during Ragnar.

Getting to the blog title of sorts.  Last night was toenail reassessment night.  It had been a few days, the blisters had been popped and they weren't sore any more.  Unfortunately a couple nails had to be sacrificed.  I had read that taking the toenail off helps the nail regrow better and faster.  I guess I'll see now won't I. I wasn't going to include pictures, but now I am.  I realized that when I was doing research I had a hard time finding pictures so that I could compare with what I had.  Truth is, I could make a living out of removing toenails because it's so interesting (maybe the nurse in me) but only from non-stinky feet.  I hate the smell of funky feet.

I removed the big toe nail and the two next to it on the right side.  First time I have lost a big toe nail and it was gnarly. My lucky husband got a play by play and a bunch of, "look at this!" while we sat on the couch.  Total lost from Napa Ragnar is 4.  I am going to wait a few days and then paint the toe nail bed purple and no one will ever know they are gone.  I want to make sure things are healing up before I put toenail polish on them.  I fear that the big toe nail will come back all jacked up but I guess it's another wait and see.  Hopefully I am smart enough next time to avoid this, or maybe not.  I can't get bigger shoes, my toes aren't even near the top of the shoe.  I do have a couple of runner buddies that put Vaseline on their toes prior to a long run. I will definitely be trying that at the Vegas Ragnar. I will not wear those orange socks again, never ever ever.

WARNING!  UGLY TOE REMOVAL PICS:

My toes before and the three steps of getting my big toenail off.

After I took the big toenail off there was a layer of skin or something that peeled off easily.  This picture is of the finished removal and removing the middle one.  That one was bad because of it was just one huge blister.  I haven't removed the purple toenail polish yet, obviously.  I have to pace myself.

Don't say I didn't warn you.  

Now to my running/style update.

Since I'm not running for a week I did work out on the elliptical for one night, then I spent a night flying for work so by the time I get home it takes me 24 hours to recover, at least!  Flying is not a benign action.  (Well that sounded hoity toity - which I just negated with the word hoity toity)  It would seem that if I'm transporting patients that are relatively stable that I wouldn't get so tired, but the vibration and change in altitude can wear you out fast.  I am very careful to drink an EmergenC or a NUUN after each flight along with an extra 16 ounces of water.  I also try to keep up my protein intake.   I'm still feeling a little out it but this morning I took a BarrEvil, I mean BarrEvo class with the ever "kickin ass and taking names" instructor. Want a good workout, sign up for one of his classes - any class. Tomorrow is a Pilate's class and Tuesday I will do a very very easy short run.  I've iced my foot twice a day, ibuprofen and I started using this foot rubz ball to massage out my heel.

Today at my class I wore my new Lululemon shirt I ordered online.  It was clearanced at 35.00, which is a STEAL.  I wouldn't go looking for it, they sold out in like 24 hours.  Tomorrow I'm going to the store to look at the clearance rack, so who knows where my running budget is going this month.  Oh I know - to Lululemon.  If you haven't tried them, then don't, you'll get addicted and go broke.  Their clothes fit wonderfully are comfortable and very good quality.  Their Turbo shorts are so great I could buy them all but for now I'm waiting for them to kick out some more black ones.  The back of the short is just a little bit longer then the front and I love it!

New tank from today.  Run: Catch me tank.  The straps are substantial and I can wear a running bra under it when I run.

I had this one already:

I have a dark gray sports bra that looks great under it and I love running in it.  The tank also has a strip along the inside bottom that keeps it from riding up.  

So dang cute and happy with them.  This picture looks like the color is different then the official website pics, but you get the idea.

Only 3 more weeks and I have a half marathon!!  With all my running and races I am not going to do a formal training plan, but hoping to enjoy the race more. We all know how that goes for runners.  That is the plan, but I'll probably end up trying to beat my PR.  So predictable!!

Blog on.............