Hill work and going long.

Two great runs this week.  A hill run up East Canyon and a long run.

I've ran East Canyon before. HERE, HERE and a race HERE

I love trail running, but my next two relays are not in the mountains and taking it to the streets really helps when racing on the streets.  I decided to go back to the hill that I really like running.  It's quite a challenge and I can see my progress. 

Well, I am much slower then I was a year ago but still happy with my progress in running in general.  I was able to maintain a slow pace without my heart rate shooting up for 5 minutes and then walk for one minute.  

It was a learning run with a summary of the "Road to Zion" at the top.  The view was great too!  

Top of Utah shirt and top of the hill. 

Can I plan my wardrobe or what?

I sure can't wait to get some new prescription sunglasses.  Those are so old and they are difficult to run in.  I just wasn't in the mood to put in my contacts.  How lazy is that?

Very beautiful run, nice and cool and I missed the rain storms.  

The hill run was on the 7th and on the 9th I ran a long slow run.

True, it's taken me three days to put together this blog post.  The only reason I'm writing it now is because my 2nd job put me on call.

Good?  Bad?  I can't tell yet.  I like to work.

Long Slow Run

I usually include my cool down walk on my Garmin so that I can suck as many calories out of my run as possible.  I know you do that too!  The average pace for the 10 miles was 11 min/miles.  A perfect long slow run for me.

I left my house and ran through the neighborhoods up and down many streets like this one.  Quiet, shaded and beautiful.

I chose to put in my contacts for the long run and wear my Oakley's.  I'm not a big fan of them either.  I liked them when I first bought them but now, not so much.  I should quit whining...I mean, I have a pair of Oakley's. 

This run was AMAZING!  I felt great.  It was one of those runs that you feel you are just going along at an easy pace and could maintain it for miles and miles!  It was nice and cool.  Perfect.  I'm feeling very good about my foot and the way my running is coming along.  

The only problem I had on the long run was my left hip. It started to get sore.  It didn't last long and after my ice bath it had resolved.  I know it's because I haven't been doing my physical therapy exercises like I should be.  I also haven't been able to go to Pilates either.  So I have re-committed myself to my PT exercises and keeping my core strong.  I would hate to hurt myself after such a long, complicated and ongoing recovery.

I did wear my favorite Saucony's.

I forget how much I LOVE them until it's their turn in the rotation and I put them on and POW! Over 120 miles on them so far.  

Fall is amazing!

What is your favorite time of year to run?

Anyone running any relays soon?

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

Just this side of lazy

Sunday night we went up to my friends property in the mountains and spent the night. Even my daughter went, which was a miracle!

We had an awesome time time with great weather.  We sat around a fire until it was dark and then Gary put a sheet up and we watched a great movie while sitting on comfy camping chairs and sipping a cocktail and eating his dutch oven peach cobbler.  Not bad eh??

In the morning, my husband broke out all his favorite camping gear and stove and made us a yummy egg breakfast.  What a wonderful time to get some fresh air!

In other exciting news:

TODAY I saw the UPS guy pull up to the house and I knew it was going to be AWESOME!!

My new stable Saucony Hurricane 14's.   I immediately took a picture and posted it on Instagram and Facebook and then slipped them on to check them out as I worked on some housework stuff.  Comfy as can be and although they didn't really match my jammie bottoms, I was willing to make that fashion mistake to have these bad boys on.

Speaking of running, I haven't ran since the race on Saturday.  Taking my time to really working on my foot by taking regular ibuprofen, stretching and elevating it.  I ice it about once a day and do some stretching.  I finally found a file that had enough grit to smooth out my insert (I had to use a rasp!) and right away it felt a little better.  I can't really go without running until the Ragnar, so I'm going to get up and while it's cool put in a 5 miler'ish and then on Saturday I'll get a long run in.  My first Ragnar I did with a bum knee and not a lot of training.  I didn't break any records but I feel pretty confident I can give the team 10 min/miles average this time even with a big let up on training the last two weeks.  It's slow down time anyway!

But don't worry, I've been sweating.  I have taken a couple of core Pilate's classes this week and I have to say, ouch.  It's amazing how my core muscles are so sore sometimes.  But I love doing it because I can definitely see the improvement.  

Next week I leave for San Francisco for the Napa Ragnar!!  I am very excited!  I am the captain of this team that we call, "12 deadly Zins".  I don't know if this happens to everyone, but I'll get 10 people to talk me into being captain and then only about 6 can commit.  I don't know if it's the cost or the time.  I try to be upfront about the cost, especially with being from out of town and having to drive, hotels, etc.  I was lucky to have found enough people to fill the spots and I look forward to meeting them and making new friends from around the country.  They all seem to be kind, compassionate and hilarious.  We are in it for the experience and the medals!

I'll definitely keep posted on that one!

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

Book Review: Born to Run

AND the pundit comes out to play.  

To be perfectly honest, I didn't read this book.  I listened to it as an audio book.  I drive 2.5 hours twice a week up to Rock Springs to work for 2 days and I need a break from podcasts, so I purchased this on Audible.com.

I loved it!  I didn't know much about the ultra running world, so I was googling lots of of subjects and people as I listened.  Or writing it down and looking it up later if I was driving.  I found it completely fascinating and a great story. I became a little more intrigued about trail running too.  Even with my affinity to getting lost every time I go on the most simple trail, I live in SLC at the base of the Wasatch Mountains!  I can run for days if I want.  Maybe next summer that will be my yearly running goal.

As far as all the barefoot/minimalist theories, I really think there is something to running with a better form, higher cadence and shoes that are not so clunky.  My physical therapist helped me work on form and cadence so I remember the principles of it.  On the other hand, I was listening to this while icing my insanely sore foot because I went to a minimalist  low heel drop shoe too fast and without the right insert.  The book inspired me to start reading another book, "Natural Running".

Natural Running is written by the guy that founded Newton Running, so of course he has his agenda, but I like it.  I checked it out from the library to save money for running shoes and clothes but I can tell already I need to own this book. The book goes through a lot of running history (YAWN!!) but ends with ways to strengthen your feet and improve your form.  

Wait - how do you write a book review?  I forgot, I'm more of a pundit then a reviewer.  And if I'm just spouting off my opinion then I can call it a review ala Kathee.

Back to Born to Run, since I haven't finished Natural Running yet.  The story is about an ultra race that takes place in Mexico in a remote area called the Copper Canyons.  Micah True - who died this past spring of Cardiomyopathy while on a run, put the race together.  It included the Indians that are native to the area and they run either barefoot or with just leather or rubber sandals along with some great ultra runners.  That is the quick and dirty version.  The writer, Christopher McDougall did a great job keeping the story fun and exciting while exploring each character and the history of barefoot or minimalist running.  If you love running or just love a good story I would recommend this book.  I have more of a visual memory and not actually reading the book but having it read to me causes me to loose a little of the details, but if I got my hands on a copy I would read it.  I own the audio copy so I'm sure to listen to it at least 2 more times in the next few months.

PLANTAR FASCIITIS/INJURY Breakdown 2012

I suffered 2 stress fractures within a little over a year when I started running in about 2005 - 2006ish.  I then started my first experience with Plantar Fasciitis in December of 2008.  When seeing x-rays of my feet and the way I stand it's frightening.  Overpronation and my heels look as if they grew about an inch distal from where they should be.  I started with some custom orthotics made by a company from a prescription written by my orthopedic doctor that specializes in feet.  Not long after that I acquired Plantar Fasciitis.  I stopped running for about one year while doing all kinds of physical therapy and wearing a boot at night (Das BOOT!).  Then my running friend suggested I see her podiatrist.  He put me in this hard plastic, VERY EXPENSIVE, custom insert.  I was concerned that the hard plastic would aggravate the injury and I was wrong.  It took a few shots of cortisone and little time but the PF went away finally and I worked my way back to running.  I think I was wearing Brooks when I first came back and they hurt the top of my feet so I switched to Asics 2160's. Then last fall I switched to the Saucony Mirage shoe and ran in them for 6 months before I decided that I should try running with my OLD insert at the gym and maybe strengthen my feet.  Tsk Tsk.  I bowed my head in shame as I went back to the podiatrist, got another shot and now I'm trouble shooting the problem.  Looking back I think the first custom orthotic could have been part of most of the problem.  I already wrote about the cork theory in my previous post and I'm moving to a more supportive shoe to help me through the races I've already committed to do.  I don't want to stop running, that would make too much sense and I have 3 Ragnars and a half marathon to finish!!  (Can you hear that whining - it's deafening)  SO - barefoot running seems absolutely crazy to me.  Running with great form in a shoe that is more sensitive to the ground makes all the sense to me.  I do have a pair of Saucony Mirage's that never made it into the rotation that I'm using for house shoes (because no one should wear shoes in the house!) and hoping to get back to them.  

Does anyone actually Barefoot run?  I've seen people in Vibrams, but never really seen anyone wear them in a race.

Anyone have Plantar Fasciitis that wants to tell me their success story.  I could use it!

Tomorrow I run the first leg of the Salt Lake Half Marathon Relay!  Yeah another medal!!!  Race recap to follow.

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

Top of Utah Half Marathon race recap

Top of Utah Half Marathon was one of those late night races that I thought would be an awesome idea, and surely I could fit it into my schedule!  One of my Ragnar buddies even told me she would run it with me.  Well, turns out she never signed up, didn't tell me and the race sold out.  My son and then my daughter were going to come with me (the race was about 80 miles from my house) but then they decided not to and I didn't push it knowing what teenagers are like if you make them do something they don't want to.  I ended up going by myself.  (Matt was out of town - I'm not sure he likes that I race so much, "do you have to run all of them?" I think was the quote)

I had just driven home from Rock Springs and then 5 hours later I left for Logan.  I had decided to stay overnight there so I didn't have to get up at 4am and drive there.  I have to say, the drive was pretty.  I was in Logan for the start of Wasatch Back and had great memories.  I stayed in a pretty cheap hotel but it was in a decent part of town so I thought it would be OK.  For the love!  It was awful.  It was clean though.  All the non-smoking rooms were sold out and so I had to stay in a smoking room and it was smelly.  I opened the window and headed out to the store for some food and Lysol.

The "kitchenette" with my roast in the microwave.  At least that worked out OK.  The plugs behind it could not have been to code..bahahaha.  The first thing I did was pull off both bedspreads and throw them on the floor.  You can see the Lysol on the nightstand, which I had sprayed everywhere.  Hey - I made it work.

Up at 430 to catch the bus and wait.

Hanging out in my Savers jacket.  I had to wait about an hour at the start line and it was cold!  It gave me a chance to pee twice and snack on some delicious energy gummy's and applesauce.  I found that I could sit and pull my knees up in the fleece and stay pretty warm. 

The start.  What a mess!! So crowded.  I tried starting with the 2:00 pacers, but it took at least a quarter of a mile before we were jogging.  I have such a beef with people that start up close and are obviously NOT that fast.  I think I was weaving in and out of people for 4 miles.  Couple that with my run/walk and I was running a lot harder not smarter!!

I didn't have to toss my jacket for over 2 miles and then the weather was PERFECT!  Cool with a slight breeze at my back on occasion.  It really kept me cool and I realized I wasn't going to have many excuses not to beat 2 hours.  The downhill was pretty gradual and didn't bother my quads at all.  My foot ached the whole way and I spent a lot of the race thinking of things I wasn't doing to help it heal, but it didn't slow me down. 

Garmin RECAP:

13.17 miles in 1:59:16

I listed my splits and where I should be every hour.  I was 2 minutes ahead within the first 5 miles and never really lagged behind.  Luckily I was a little faster in the beginning by just enough that a couple of slow miles at the end didn't hurt me.  Imagine my SURPRISE when I hit the finish line and it said:

2:00:40!!!

I must apologize to those that I ran in with when I dropped a naughty swear word when I saw the numbers.  That was super rude and goes against my "this should be fun" attitude.  FORTY seconds..grrrrrrrrr!!!  

Here are my splits:

1 mile     9:05

2 mile     9:13

3 mile     8:22  (Getting my groove on!  Feeling sassy!!)

4 mile     9:13

5 mile     8:57

6 mile     8:49

7 mile     9:09

8 mile     8:25

9 mile     8:58

10 mile    8:31

11 mile    10:00 (the slight hill and I was feeling it!)

12 mile    10:05

13 mile    8:53 (Hello push to the end!  I've never been able to do that!)

.17          1:30

I have tried to extend my run time in between walk breaks.  I am working at about 7 minutes to 1 minute.  When I am running easy I try to go a couple of miles after mile 5.  I'm not absolutely sure but I think I took 8 walk breaks during the entire race.  They are about a minute - but I sometimes take a little more when I'm fueling.  I only used one gel from honey stinger, somehow the taste of honey makes my gagging minimal and a few of the energy beans.  I didn't use or need any of the water stations since I brought my handheld.  I tried to get plenty hydrated the night before and ease up that morning so that I didn't need to stop and pee and it worked.  I didn't feel dehydrated at all during the race, but that wouldn't have worked if it would have been a hot race.  I didn't use salt pills either - again, I would have had it been hotter. For information to runners who hate it when people just start walking, I pull WAY over to the side before I slow down to walk.  I know the rules!!  Although farting should be allowed - we are outside!!  

I really busted it in the end and by the time I hit the finish line I was running a sub 8 min/mile and feeling like I was going down.  BUT, I did it, grabbed my awesome medal and found a place to catch my breath.  I haven't pushed myself like that at the end of a half before.  It makes me feel like I'm pacing myself much better and have something at the end.  I should have stayed up and leaned on something because after my foot had a minute to rest it was almost too painful to walk.  But I forged on just fine and was able to get some after run snacks, my race bag and hobble to my car that seemed super far away.   

New goal:  Make friends with other lone runners.  I was taking this picture when a lone runner asked if I wanted her to take the picture.  I should have taken her up on it.  I noticed a lot of them but apparently I was having a rare moment of shyness.  I know there are lots of fun gals out there that end up at races alone because I saw some.  It would make it a lot more fun!

Back to skanky motel, called Tera with all the details, showered and made it home after taking large amounts of ibuprofen.  

TADA!!  

The guy at the race bag pick up saw my bib and had my bag for me and called me by name.  Maybe he felt bad for the gimp, either way - how nice is that??

My foot hurts SO bad.  I should expect it with a run that long.  The thing I didn't expect was the sore toenails.  So frustrating to buy a brand of shoes that works awesome and then when I change models the new model is a tad too short.  Really?  I need to go to a men's size ELEVEN to run in??  I must be smashing my feet longer.  Oh well, all the pain was assuaged by looking up my official time:

1:59:07

word.

I did it!

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

Is that sweat?

Today was an example of working harder, not smarter.  It started out OK with a lab that I had to participate in for work, a trip to Ikea (only 15 dollars folks!) and then home to get a few things done and work out.  

The greatest!  I got this in the mail today.  I LOVE it!  Protein powder that tastes like coffee but not so high in protein that it will cause GI total stoppage.  Because that is no fun!

Later I decided that maybe I should invest in a shoe with a little more stability for my long runs.  I sat for two hours on the web researching.   Finding the right shoe is so confusing.  I decided to stay with Saucony because of the fit. The men's 10.5 is perfect for my foot for running.  I know, I know, I have big feet.  The problem is, is that they are narrow.  Women's shoes tend to get wider the longer they get.  It's taken me years to find a shoe that fits width wise and still protects my toes.  After considering heel drop, weight and overall stability I decided to go with the Guide 5.  I headed over to the local running store to try a few on.  I also tried on the Hurricane.  The Hurricane has a lot more stability.  After walking around with one of each on, I went with the Guide 5.  They only had one color in my size. 

Red and Gold?  I got them anyway and then changed my mind when I saw how much cheaper I could get them online.  I thought I was all ms. smarty pants and ordered some and just an hour ago I realized I ordered the Ride 5 not the Guide 5.  Big difference.  I sent the online store an email but we will see how long it takes to fix that snafu.  Of course the color choices aren't that much better online, but I think I'm going with this one:

KAPOW!  I guess I'd rather have bright colors then oddly boring. I even have an outfit in mind to go with them.  I don't know about you, but having a great outfit makes me run faster!

As far as running today, I planned a 3 miler.  Just an easy 3 miler with no walk breaks.  Easy 10 min/mile pace.  I really like the rhythm I got into when I was running down the hill yesterday with no walk breaks.  I wasn't pushing myself too much, but keeping a good pace.  I do tend to plan out a training plan and then tweak it as I go.  Now I am going to start taking out walk breaks on the slower runs.  It may bite me in the ass, but it really feels nice.  

So I went to the gym and did 3 miles on the treadmill.  Of course I had to go up a little bit every minute.  I think I ended with a 9:20min/mile pace and it still felt controlled.  I tend to hunch over whenever I'm stressed or tired.  I worked hard to keep my shoulders back and down and cadence up.   Overall it was a great run.  Unfortunately it took me a little longer at the gym then I intended and had to rush off the treadmill, change from shorts to yoga pants and get to the studio.  

Well that was a case of a poorly planned sweat machine!!

Am I the only one that sweats like crazy after a run?  It's almost like I need 45 minutes to an hour to bring my body down and stop sweating, and I mean profusely!  Even showers don't stop it!  By the time I got to Yoga I was a few minutes late.  I don't have a lot of yoga experience, but I love what it does to help my running so I try and take a class occasionally.  Tonight I was struggling to keep up AND dripping with sweat.  Dripping.  I wiped off my face and neck 2 or 3 times and finally just took off my glasses because my face was so wet I couldn't keep them on my face.  The girl next to me kept looking at me, but I couldn't tell her facial expression because I couldn't wear my glasses because I was pouring sweat!!  

I am going to try to not do that again.  I did get a good workout.

Audrey3 update.  

We have two large watermelons growing.  They double in size about every 4 days.  One is on the ground - on the right and the other is growing right outside our front door, on the left.  We have rigged a net to keep it from snapping the stem off.  It's a lot of work for some random plant that just started growing, but now it's just a challenge.  We have to be one of only a few in the entire world that have a pumpkin plant strung along the top of their porch with a pumpkin you have to duck under to get to our door. 

I like to call it, unique.

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

Dreadmill dreadful

I could never have a job where I had to sit.  Especially if I had to sit and listen to people talk.  Today I took a PALS renewal class - which is Pediatric Advanced Life Support.  I need a lot of cards in order to stay current with my job.  BLS, ACLS, NRP, PALS, ABLS and pass a really expensive test that proves that I can study which gives me the letters CCRN after the RN in my name.  

Point is, I was excited to take this class.  My last transport was pediatric and I wanted to sharpen my skills.  I love learning, I hate sitting.  It's quite a conundrum. Good news, I passed.  100% on my written test I might add. I was stumped on one of the mega codes (what 3 month old has a tension pneumo??) but was happy overall.  I didn't fall asleep either..thank you Starbucks. 

Stars were added to protect the unsuspecting.  That baby on the table, it's not real. It's a practice baby.

After my successful passage of PALS, I worked my way to the gym.  I should have got up early and ran, but I sure like to sleep in.  I don't mind hitting the treadmill on short run days.  It was a 3 mile day.  I run 5 minutes, walk 1 minute, etc.  Each 5 minutes I go a little faster.  Starting at around 9:15 min/miles and end up at 8ish min/miles.  After i finished I did my favorite assisted pull-up machine.  Either I'm weaker or fatter, today was difficult.  My goal is to be able to do pull-ups without assistance.  It's more of a wish, since I'm not working all that hard to accomplish.  Too many goals at once.

When I got home I showered and assumed the position.

Add a little massage with my roller and some biofreeze and it feels really good.

I was looking at my calendar and seeing when my next long run is and I realized that I had run 13 miles this week when I was suppose to only run 12!  Now what?  I'm ahead of the game.  Guess I'll just keep adding and actually have a long run of 16 miles before my next half.  My training is a mix of Jeff Galloway and other stuff I've found online.  I've bought a couple of training plans from Runners World and I just mix them up to work for me.  I'm really buying into the long slow run that takes your body farther then your race distance.  When I'm running my LSR I keep the pace down and I am thrilled and surprised at how far and how great I feel.  

Truth is, running is an ever evolving learning process.

PS.  Yes, I love my new Saucony socks I found at TJMAXX and actually bought 9 pairs of them AND yes, if you look closely I have a bunch of race pictures on my mantel.  Trying to inspire the family!  

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

Blog or Life change

I've been reading a lot of blogs lately.  A lot of running blogs.  I am always craving more information and finding people that have the same struggles that I do.  Although there doesn't seem to be many blogs about the challenges of a middle aged woman with kids of legal age, a blossoming career and the struggles of keeping the peri-menopausal body and mind under control.  Plus, I love running.  I love reading all things running.  I also love blogging about my daily life. I can look back and see how things were and what I've learned.  It's the best journal out there.  Once in a while my husband will peruse my posts. Imagine it's like reading my mind at times.  Magic. 

I'd like to re-name the blog.  Let's face it.  It's more about me then my crew.  Although I love my family dearly and they warrant mention on here occasionally, they are a busy crowd.  I can be home for three days straight and see the two kids that live here for a total of an hour each.  I just don't know what to re-name it.  I guess I could call it "middle aged woman in peri-menopausal crisis that runs....and flies".  

I understand that I have mentioned menopause twice, well now three, times in two paragraphs. If you have to ask, you don't understand.  Mother nature is very angry.  No one warns you either.  You just wake up morning after morning thinking, "you've GOT to be kidding me"!!   Don't ever say I didn't warn you.

RUNNING!

I love running.  Around March I got all sassy and thought I could run without my inserts.  I had new shoes and was sure I could do some short treadmill workouts.  I thought it would strengthen my foot.  I was wrong.  I was so wrong.  Welcome back plantar fasciitis!  I missed you (NOT).  I took one year off running and limped for over 2 years fixing my last round with it.  I immediately went to my favorite podiatrist, who was the only one that fixed it.  Not physical therapy or anything else, only the custom inserts and strict instructions to wear only good solid shoes.  (Yeah!  new running shoes!)  My podiatrist, who has very little personality and even less sense of humor, laughed at me!  Yes, laughed!  He readjusted my inserts, giggled again and then told me I know what to do and to do it.  I have written about the shot of cortisone I endured about 3 weeks ago but besides that I have committed to a super serious regime of plantar healing.  Massage, ice, elevation and bio freeze.  Everyday my friends.  Everyday.  So far it's working pretty good.  Nothing wrong with sitting around with your feet elevated.  

On that subject (not really) I bought a new paddle brush from Aveda and I love it, love it, love it.  Sometimes I just brush my hair to brush it.  Plus I get to count and admire my grey hair that needs a touch up.  

Speaking of getting old.   I am blessed to have the red neck (teehee) of a high school student straight out of the back seat covered in hickeys.  Poikiloderma is the name.  My only treatment, because I am cheap, is bleaching cream and lots of sunscreen.  Because of this my face washing steps have quadrupled.  Soap, toner, lotion, sunscreen, bleach cream and occasionally some retinol cream to ninja block some wrinkles.

It's not a rumor, I love Saucony brand running shoes.  I have 5 pairs right now.  That may not seem like a lot BUT I have only been running in them for about 8 months. I was an Asics girl before and even briefly cheated with New Balance and Brooks, but now I've settled down and made a commitment. Yes, yes, it's love.  

I did buy Daniel some shoes.  He has some awful feet!  They are as flat as Fred Flintstones, horrible pronation along with collapsing ankles.  It hurts to watch him walk barefoot.  I've taken him to an orthopedic surgeon twice!  Only thing to do is get sensible shoes.  Daniel is 17.  He hasn't seen a sensible shoe since he was a toddler.  Big skate shoes whose laces are never tied is what he prefers.  Finally, after complaining for the 100th time that his feet hurt and for the 100th time me telling him he has to wear good shoes and inserts he is coming around.  He promised to wear these lovely size 13 Nike's.  Recommended by the running shoe guy and on sale for only 88 bucks.  Daniel better wear them!

Today was a rest day.  Thank god too!!  After speed work on Friday I thought I would survive a Pilates Reformer Jump class.  Holy Hannah did my quads burn.  From about jump 3, they started burning.  Then I told my instructor she was short.  Pain doesn't bring out the best in me.  I made it through but I cancelled a regular Reformer class this morning.  I have a long run (13 miles) tomorrow early AM and I would like to not die.  I am eating cashews and popcorn though...you know, to carb load.  

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