Getting serious

I've agreed to do an Ultra Relay.  

That is crazy!  But I'm very excited to do it.  We are running the Del Sol Ragnar Relay as an Ultra team.  If you've read some of my Ragnar posts you will recognize these names:

Mike
John
Jeffrey
Heather
Ken

Those are the suckers running with me.  We are a Masters Ultra.  All of us are over 40..and most of us are 50 and older.  

That is the subject that sparks this blog post today.  

Who doesn't want to blog in the air conditioned house instead of yard work or even house work!  I don't get much chance to blog anyway (obviously) so I don't feel too bad. I'm hoping that having a new laptop that I can actually take out of the office and put on my lap will help me do the things I love to do, like blogging.  

The last week or so I've been reading everything I can find on the internet about running/training for a relay ultra.  I've asked a few people that do any long distance racing (bike, tri's, running) about their fuel and training.  I have less then SEVEN months to prepare.  

I really feel like part of getting through this as a much stronger runner is going to take at least a few changes.


Staying hydrated - I have no problem drinking water.  I do need to make sure i'm increasing my intake a couple of days before a long run.  Here is a pee chart!  Of course I've spend the last 2 days running to the bathroom a lot!  The body will get use to the increase in H2O.

credit

Fueling - both the few days before a long run and during the long training runs.  The longest I have ran is 15 miles.  I usually use Honey Stinger gels.  The consistency is a little more palatable and they are delicious. 

It could be true.  I can't prove its not.  

I have found lots of different information.  As usual fueling is very subjective and each runner has their own formula that works for them.  My brother needs a LOT of carbs and has to have multiple gels and lots of water every hour plus real food when he's running ultras. (he's 6'7" and gets down to 9% body fat) He doesn't have any supplement drinks just electrolytes and salt tabs.  My friend Jason that does Triathlons uses a couple of supplement drinks for when he's going long distances.  

I want something in the middle.  I'd like to have a post workout supplement after long runs.  I do use protein powder for my smoothies in the morning with flax seed powder and chia seeds.  I am also a firm believer in real food for fuel.  I don't eat bread or pasta but having a banana and some almond butter gives me plenty of carbs and protein!

My new favorite mid trail run snack.  After 5 miles I stop for a minute and have a delicious bread less sandwich.  

Increase my mileage - seems simple enough.  Only 10% a week.  I downloaded a marathon plan that ends about the time I run Las Vegas Ragnar.  I plan on splitting every other long run into 2 runs that day.  That will put me 3 months to the Ultra. 

Shoes - Ok, this isn't a huge issue.  I have 2 new pairs of shoes that have only been in the rotation for about 6 weeks.  

Brooks Ravena 4 (mens)

Love them!

New Balance 1260v3

Love them MORE!

I ran in my New Balance for the Hobbler Half last Saturday.  I put in my Sole inserts and it was some cushy running!!

SOLE

I really like these inserts.  I get them at REI and replace them about every 500 miles.  I have a pair for work, for play and for running.

What I think I need (right...) is Hoka's.  I want to try that cloud soft puffy sole.  I bet that will protect my feet from any foot pain or damage.  It's on my wish list.  Maybe another OT shift.....

 Education - I'll keep asking questions and doing my research.  I know some pretty bad ass runners!!

Core workouts -  As much as I love Pilates Reformer I just couldn't find the time to go enough to make it worth the money I was spending.  So I put together core exercises and added all the PT exercises that my favorite running clinic gave me.  I'm also reading articles and adding where I might be weak.  I split it up in an A day and a B day.  My goal is to work on it every day.  It doesn't take long and after the first day I really felt it.  Strong legs and a strong core are going to prevent me from getting hurt.

Diary - This is the hardest.  Simple enough?  I have the worst time keeping track of anything!  As much as I love running it's a struggle just to keep track of the miles I put on each shoe.  Plus I have an app on my iphone for it.  Seriously need to pull it together on this one!  It's important to know what sort of foods and workouts are beneficial and what is hurting.  

Not sure that is what I had in mind...

There we go!

(why do funny memes make me laugh so hard?)

I wish I could get this excited about anything else.  Like organizing my house. Yeah right.  Running is so fulfilling and has literally saved me from losing my shit.  I'm more then excited that my foot has healed.  It's been over a year since my TENEX surgery and I took it nice and slow the first year and now I'm ready to up my game.  Slowly at first.  Avoiding injury.  Working on the core.  Breaking some PR's.

After the Ultra...a Marathon!!!  

Any advice?

How do you fuel for those super long runs?

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

How the hell did this happen?

Seriously. Today I am 50 years old.  I am not too thrilled about it, but not super upset either.  I am apathetic.  

EXACTLY

What does being 50 mean?  Where do I go from here?  I certainly didn't start out my adult life planning on being 50 and unmarried.  Life does change and morph into things you never thought it would be.  I'm OK with that.  

There is some great news though.  

I feel great!

I have a wonderful job!

I can do whatever I want.

That may be childish but life happened and here I am.  The options I have are endless.  I want to move and be a flight nurse somewhere else?  I can do that. (I won't for now because I love my yard apes too much)  I want to tattoo all over my body - bam, I can do that too.  Dating...eh!  I go out once in a while and meet some great guys but hang tightly to my independence.  I can't change what has happened in my life but I can plan (bahahaha) the next 30-40 years and brace for the adventure.  

Some days feel like this:

I'm in the red and life is in the green and they are about to push me over onto the tracks.  (Thanks NYC Metro!)

Overall the day will pass and it will be filled with Birthday wishes and I appreciate every one of them! I've already had some chocolate, caramel and a small piece of carrot cake.  Next is a short run with NEW (from an exchange) running shoes!!

 AND...I can still kick some ass.

Cheers to the next whatever many BD's I get!

(and bad grammar)

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

Running Plan

Before I could run, my podiatrist asked me to work up to a 1 mile brisk walk.  I completed that last Friday.  For weeks I've been considering how best to get back to running.  I considered a beginners runner plan but felt that it would be so slow!  I know slow is good, but my body knows how to run.  I have been working out a lot and even completed a TRX (suspension training) class without pain on Saturday.  I kept looking around and found this on Pete Pfitzinger web site.


Seven-Week Schedule for Returning from Injury

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Walk 10 min, Run 5 min, Walk 5 min, Run 5 min	Run in water or other training	Run in water or other training	Walk 5 min,Run 5 min,Walk 5 min,Run 5 min,Walk 5 min,Run 5 min	Run in water or other training	Run in water or other training	Walk 3 min, Run 7 min, Walk 3 min, Run 7 min, Walk 3 min, Run 7 min
2	Run in water or other training	Walk 2 min, Run 8 min, Walk 2 min, Run 8 min, Walk 2 min, Run 8 min	Run in water or other training	Run 10 min, Walk 2 min,Run 10 min, Walk 2 min,Run 10 min	Run in water or other training	Run 12 min, Walk 2 min, Run 12 min, Walk 2 min, Run 10 min	Run in water or other training
3	Run 15 min, Walk 2 min, Run 15 min	Run in water or other training	Run 20 min, Walk 2 min, Run 10 min	Run in water or other training	Run 25 min	Run in water or other training	Run 30 min
4	Run in water or other training	Run 25 min	Run 30 min	Run in water or other training	Run 25 min	Run 35 min	Run in water or other training
5	Run 30 min	Run 35 min	Run in water or other training	Run 30 min plus 6 x 100 meter stridouts	Run 30 min	Run 40 min	Run in water or other training
6	Tempo Run (15 min warm-up, 15 min @ 15 km race pace)	Run 30 min	Run 45 min	Run in water or other training	Run 40 min plus 6 x 100 meter strideouts	Run 30 min	Run 50 min
7	Run in water or other training	Run 35 min	Tempo Run (15 min warm-up, 20 min @ 15 km race pace)	Run 35 min	Run in water or other training	Run 40 min plus 6 x 100 meter strideouts	Run 55 min

I also found this same plan on the Runners Addicts website with some other great hints.  I have no access to run in water so I will fill that with Pilates  TRX, Eliptical, etc.  I will also be sure to take one full day off.  I am not sure when this was written, but I'm a huge believer in the rest day!   I entered all the run days in my calendar and today was my first day!!  

WOOP!

But first, I have a little pain on the outside of my foot where it's all bony.  My podiatrist suggested that I mold my inserts with the area that hurts padded up so there is a little room there.  This was pain I had before surgery that we both knew wouldn't be affected much by the surgery.

I know, my floor is dirty.  It isn't now!

I have three sets of inserts.  My work inserts, which are made to keep the foot warm too, my first inserts and the inserts I bought before surgery.

I wrote about them HERE.

For the most part I think they are awesome so I haven't tried putting them in the oven and shaping them but decided to follow the podiatrists advice before running. 

I have really long bony feet.  There is where I put 2 moleskins and bandaids to build up the "hot spot".  Then I put the inserts in the oven and watched closely for up to 3 minutes.  When a little indicator turns black OR in 3 minutes, I took them out and stuck them in my shoes.  

I know, HOT!  Boots and jammies!

I then had to tie them (or at least tighten the laces) and stand with my knees bent and weight evenly distributed for 2 minutes.  Times that by 3 pairs of inserts and I had breakfast made before I was done.  It was super easy!

It was also a beautiful day!

I went to my favorite park and spend half my walk/run on the grass or wood chip path and the other half on the pavement.  I'm a little nervous about a weak ankle from all the das boot wearing time. 

It was awesome!  I concentrated on running with a Chi form.

I found myself running a little fast so I tried to keep it slow while maintaining good form.  I'm guessing of course since I can't see myself run.  I had downloaded songs that were about 180 beats per minute or 88-90.  That way I could work on a high foot turnover. 

LATER

No plantar fasciitis pain at all!  I took an ibuprofen and iced/elevated, just in case.  I've cleaned, made dinner, took a shower and I still feel great!  Good sign, eh?  It's like magic for me.  

What sort of form do you try to maintain while your running?

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

Yeah, this is how I'm Rollin'

I'm rolling slow that is a fact!  My medic and I were sitting on the bench at Walmart waiting for our pilot when I saw the evil villain KingPin.  I didn't know he shopped at Walmart.

Yeah, I'm going to hell.  But I have already secured a place anyway.  Notice my boots?  That's what I wear to work and sometimes they are nice to my foot and sometimes my foot hurts more in them.  It doesn't make sense.  It never had.

I bought a new iPad after a year of planning and saving.  I also bought a protective cover for it.  Apple sent me an email saying that the iPad would get here Monday and the cover on Tuesday.  Doorbell rang on Friday and it was Mr. Federal Express.  He had me sign for a package from Apple.  What would you think?

WRONG!

It was the cover. 

My iPad is partying in Memphis over the weekend and undoubtedly eating ribs.  There is going to be a stern discussion when I get him/her in my hot little hands.  

What is an iPad anyway?  Her? Him?

I LOVE my parents.  My mom read my blog and offered to give me some of her essential oils for my foot.

I'm not passing up on something that could help but for sure won't hurt.  My mom has a long history with orthopedic issues and never takes any pain medicine.  She loves and uses essential oils and lots of naturalistic remedies. She also goes to a medical doctor for some stuff which makes me happy.

So now I get to smell like my mom.  She always smells like a spa.  It's relaxing just thinking about it.

I went to Costco on a Friday night.

Bought this salad mix and it turned out delicious!  Go Kale!

I thought that after Costco I would swing by Ikea to get some ideas for the house.  If you have a foot injury and it hurts to walk too much, don't go to Ikea.  It may seem obvious to the casual observer, but apparently I'm too close to the issue to see the obvious.  My foot hurt like a bitch after.  A little ice and elevation made it better!

After stopping at the grocery store I went to my parents house and my dad and I split this bag of wings. I watched my medic chow them down last week and I've been craving them ever since.  We polished it off.  Thanks Bret, you are a bad influence.  BTW, he was also responsible for the Kingpin reference.  I didn't even know who that was. 

Lastly

Rollin in a new pair of kicks!

I've never worn Mizuno and I'm beginning to think I don't have a brand loyalty.  I did not buy these shoes for running, but are just for everyday use.  They have a more substantial heel to help the ole right sided pain sucker heal.  I must say, I love them.  They are comfy, stylish, new and seem to be helping.  

Do you subscribe to holistic medicine?

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

6 miles in the park.

A great day for a run today.  I am worried about back east and all the weather there, but I did take advantage of a beautiful fall day.  I haven't ran since my half marathon 8 days ago.  I wasn't sure where to start but decided to run 6 miles.  Not a tempo run, more like a warm up to running again.  I felt great until mile 4 and then started feeling tired again.  I'm sure it's because I'm not cross training as much and frankly, I've been sorta lazy.  Lazy with exercise, not with life.  

I ended up running 6 miles in 1:01.  I wore my new pink shoes and they felt great!  There was a small hot spot on my heel but I can work that out.  

I also noticed that my hurt foot felt like it had a better form then the other foot.  My right (hurt foot) stepped lightly and took off and the left foot seemed to have more of a stomping sound.  Guess I should be using all the massage and exercise for one foot on the other foot.  If I don't I might start running in circles.

Here are my splits:  10:13 min/mile average.

I will do a day of speed work and a long run this week and then next week is taper time, so I'll do a couple of short tempo runs.   My total mileage for the Las Vegas Ragnar is 16.1 miles.  My longest run is 6.2 miles.  I'm planning on an 8 mile run on Saturday in Rock Springs.  Hopefully it will be better then blizzard condition.  I'm getting excited for it!  I absolutely LOVE Relays!

There is a little lake/pond in the middle of the park.  It was beautiful.  About 60 degrees.

My new tank.  I loved it of course.  This is post run.

My new pink shoes!!  I think they are going to work.  I plan on putting a few more miles on them before the relay.  

Soon as I got home I was informed that my daughters car didn't run.  We picked it up from the service station, she drove 2 miles and it died.  SO - I decided we would trouble shoot it.  We ended up replacing all the spark plugs and the spark plug wires.  It still didn't start.  It's so frustrating.  At least we tried!

Thank god for head lamps!!

Do you fix your own car??

Never.  But I did when I was younger and want to teach my daughter to at least try to figure it out.

How was your run today?

Great.  I am grateful for my legs/feet today and the perfect running conditions.

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

I'm not a doctor....

Tendocalcaneal bursitis - no, no, no.  I think it's Nerve Entrapment.  Could it be??

Everything you want to know about heel pain - (warning there are surgery pictures)

The Diagnosis and Treatment of Heel Pain.

My new heel pain is driving me crazy!!  It's has became worse with my new shoes.  Not the pink ones, the yellow Saucony Hurricane's.  Is it caused by them, probably not. I still think the low heel drop is bugging me a bit, but overall I think it's more global then that.  After spending a couple of days on Google I think I have an idea what the problem is.  

The pain is different then plantar fasciitis and it's not surprising that I've probably extended the injury a little.  The pain is like a painful electric shock in my heel.  It's not at the achilles tendon, but lower. It has been driving me crazy, mostly not knowing what it is.  I could be wrong, but I'm crazy and had to look up the symptoms.

Calcaneal Nerve Entrapment

Calcaneal Nerve Entrapment is a medical problem that can result in heel pain. There is a specific nerve known as the calcaneal nerve that runs under the inside of the heel. Sometimes this nerve can become entrapped and cause a burning pain on the underside of the heel. This pain is similar to the pain experienced by a plantar fasciitis sufferer, though heel pain from nerve entrapment will not get worse in the morning.

Causes

It seems odd that this nerve would become trapped under the inside of the heel, however it happens. It is most common among those that over pronate while walking or running. In addition, excess pressure from shoes can cause the nerve to become entrapped, resulting in serious heel pain. For this reason, this injury is common among athletes.

Symptoms

Diagnosing your foot problems may be difficult given the similarity of many of conditions. However, heel pain resulting from nerve entrapment does have specific symptoms. In particular, the pain from nerve entrapment is a burning sensation. It is usually worse at night. And individuals will notice that it is extremely tender where the nerve has become entrapped.

I do get the burning sensations once in a while, especially after icing and having it up.  Then, just occasionally it burns.  The worst is when I'm going downhill, down the stairs, up hill, up the stairs.  The electric shock pain is annoying and painful!!  On my long run I had 3 incidents of severe severe shocky pain that I walked through and then it went away.

Nerve entrapment:
Heel pain that is described as electrical or shooting is more likely to be from nerves.  There are nerves in the heel that can become entrapped or pinched as they cross muscles and fascia.  This pain can mimic plantar fasciitis, but when I press along the side of your heel  and run my finger over the nerve you will have the pain.  The low back is a common area to have pinched nerves that send pain to the heel.  If you tell me you also have pain in your low back I will test your spine to see if the heel pain occurs with stress.

I know mine has nothing to do with my back, but just the local nerves.

What does that mean for me?  
Nothing.
Jack.

It means that it needs the same healing time and love that plantar fasciitis needs.  SO...the half marathon in a 10 days will be for the medal and not the time.  Luckily my next three races have low mileage.  There will be resting, ice, compression and ibuprofen in between and on a daily basis.  

I'm sure my new pink shoes will help it feel better too!!


Plantar Fasciitis - owie owie


                                                

Posterior Tibial Nerve??  It could be.  

I could be totally full of crap too.
Hard to tell.

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

Working reward

The last three days have been interesting!  I'm really glad I got in my 14 mile long run on Sunday because the half marathon is about 10 days away and I haven't ran since.  I should do a tempo run tomorrow but I'm feeling "off" and hoping I can get out for at least a short run before I drive to Colorado Springs.  But more about that later.

Monday I went to work at the Rock.  I was feeling pretty tired when I got there so we did our usual plane check, equipment check, med check etc and then I laid down to read.  I was SOUND asleep in about 5 minutes.  Luckily I laid down when I did because about 90 minutes later the phone rang for a call.  I was excited because that is what I like to do.  When I called for report the patient seemed pretty sick and I was even more excited.  I don't wish for people to be sick, but that is what I'm trained on and work hard to keep my skills up for.  Transporting a sick ICU patients is one of my favorite.  

Unfortunately this patient was REALLY sick.  My first glance terrified me and I was sure he was too unstable to transport.  After some discussion with Medical Control and the receiving doctor it looked like we were on our way.  I had a great medic that is super smart and meticulous (and hot! - well that's unprofessional!  haha).  We spent a good hour at the hospital getting the patients meds on our pumps, assessing, taping and moving.  Let's just say this patient was over 300 lbs.  Very difficult to care for someone that large.  Very difficult to move patients that large.  I know that obesity is a complicated subject and if it was as easy as "calories in" and "calories out" then most people would be thin.  It's so much more complicated then that.  When I meet a critically ill patient that is obese, I don't know them.  I usually can't have a conversation with them because they have a breathing tube and I don't know the circumstances of their lives.  I do know that no matter what the reason is for their condition, it's almost impossible to care for them how I would like to and for their bodies to fight a good battle because of the extra stress on everything!  Sometimes, all the problems that my patients have (and this is not specific to any patient) that include obesity it's apparent that they aren't taking care of themselves.  That is frustrating.  Your body can only give as good as it's given.  

Luckily for us, we were able to transport the patient slowly and safely to a hospital equipped to to take care of the issues without any severe instability.  It took about 9 hours because of the care we had to take with moving and making sure the patient was safe and so were we.  The bad news is:  It totally kicked my ass.  The adrenaline that gets pumping and the physical work along with flying is a recipe for exhausted!  I LOVE my job!  But now I can't seem to get enough napping in.  I did make one mistake after the flight and I didn't have my EmergenC that I usually have after every flight with 2 bottles of water.  I could tell the next day I was dehydrated.     

At the airport we saw this Air Crane.  How cool is it???  It is for fighting fires. I watched some You Tube videos about them and they are impressive.

On the flight to SLC we saw a fire that was burning just south of Bear Lake.  It's pretty amazing to see it from the air.

Tuesday my son had to take our dog to the vet.

I hate it when something goes wrong when I'm out of town.  Matt left the same day I did and we were both a little worried about our dog, Ted.  He had been moping around, not eating well, puking and a little diarrhea.  The kids left at home watched him closely and then on Tuesday my son, Daniel, called me and said he was worried and wanted to take him to the vet.  We have the best Veterinarian ever - I called and he was able to take him right in.  After stool and blood tests they confirmed some sort of intestinal virus that Ted probably picked up from a long walk and drinking some water or something.  I guess there is a pretty big outbreak of it and the Vet had seen about 6 dogs in a week with it.  Ted was given some meds and sent home. Today when I got home I noticed he was a little more lazy then usual.  I love it when he lays like this, with his paws crossed.  He's a great dog!

My favorite part of the day!

Opening these!!

I work - I get a reward.  OR - my husband works, gets a bonus and I get new shoes!

YEAH, new shoes!!!

AGAIN?  I probably need an intervention but when Road Runner had a 25% off sale on shoes for VIP's AND they had the new Asics in PINK in men's - it was kismet.  The planets aligned and it had to happen.  I have the perfect outfit for them too.  Hahaha.  I will run in them!  They are stable enough and maybe I'll find they are the combination that will help my foot heal.  Who knows??  

Before I knew that I would feel sorta crappy today I signed up for an Athletic Conditioning class with the famous "ass kicking" Christian.  I napped most of the afternoon so I decided to go.  If you've never done Reformer Pilates then here is a pic of how they are:

Usually I just take a Pilates class but the studio 9th & 9th has other classes on the reformers too.  About 45 minutes into the class I thought I was going to vomit.  It was HARD!  Then we ended on 100 push ups   Doesn't he know I can only do about 10 push ups that are OK.  I tried though and by the time I finished and got in the car I could hardly hold up my arms.  Talking on the phone was painful. I just hope I can wash my hair tomorrow!

About Colorado Springs.  

My great friend Chris has a daughter Lyndsi.  (there will be a quiz later..haha) I have known Lyndsi since she was 7.  I met her the same weekend I met Chris up camping.  Chris and I have been good friends since.  When he lived in town we spent many weekends camping with other single parents and kids and had the best time ever.  He is truly a great man with a huge heart!

Lyndsi is now married and is having her second child.  She really doesn't have contact with her biological mom, so I have wormed my way in as pseudo mom.  I was there for the birth of her first boy and I'm hoping to be there for the second.  She has been pretty miserable and having labor pains, but I'll be there by Friday night.  I love this girl and think the world of her.  I'll be in Colorado at least a week, then I drive to Moab for my race.  I'll get some runs in before the race.  I hope.  One thing is for sure - there is going to be a lot of baby holding and sniffing.  My blog may temporarily transform itself into a baby blog.

Long post....lots of rambling!  Welcome to my head!

Do you ever just have a few days when you are exhausted???

Is there anyone in your circle of friends that you consider family?

How do you think the health care system should handle the ever increasing obese population?  

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

Check out SUAR website!  She is giving away Yurbuds and they look pretty sweet!

Mid day run

What I really should call it is learning to procrastinate until it's noon and starting to get toasty outside.  

I have to confess a couple of things.  
1. I have weird sleeping problems.  
2. I have been deemed Lord Procrastinator.  (I know this because I procrastinated this post until I couldn't sleep)


It all started 9 years ago when I became a nurse and was working days and sometimes nights.  Last year I tried all nights and that helped a little except on my off nights I was sleeping from 4am until noon.  Then I became a flight nurse and things improved somewhat.  I'm certainly not up all night as regularly and as long as I was when I worked in the hospital but lets face it, people need critical transportation even at night. Couple that with not sleeping great when I'm on shift and having a good night sleep is just out of reach.  I know it's making me age faster, I can feel it.

Gone is the life when my eyes would get heavy around 10 and I'd shuffle to bed and sleep great until the early light.  I remember years ago getting up at 530am to do a power walk before my ex-husband left for work and the kids woke up.  I can still do that but the times are few and far between.  I can't really do THAT specific thing, with the kids being older and the ex-husband refusing to come to my house at that hour to get ready for work. rude!

Now I go back and forth from sleeping as little as 3 hours a night to sleeping like a rock for 14 hours a night coupled with a 3 hour nap.  It makes it difficult to plan for early morning runs.  What usually happens is the alarm goes off and I've only had a couple of hours sleep and I'm exhausted and stay asleep in bed.  

I have sleeping pills that I try to avoid or at least try to avoid taking every night.  I have tried to avoid TV and internet a couple of hours before bedtime and taking that time to read and relax but it doesn't make much of a difference.  

That leaves blogging at 6am after only about 4 hours of sleep and complaining.  I'm at work now, so I look forward to a good nap.  I usually have great naps at work.  It's encouraged so you don't have to tell my boss.  We are to rest and eat when we can because before you know it we could be on an 8 hour transport with neither of those.  

My run:

I drove to a great park that is close to downtown SLC.  It's flat and you have many options for running around it.  Concrete, black top, wood chip path or grass.  Its rectangular and around 1.4 miles around once.  There is an Aviary, pool, grass and pond with lots and lots of trees. There is also a couple of sets of restrooms and an ice cold drinking fountain.  I love it for speed work and like today, a chance to get 5 miles in while working on form, breaking in new shoes and trying not to trash my foot.  

Yes, yes and yes.  I ran 5 miles, I felt great about my form and my new shoes are heaven.  A lot lighter then previous stable running shoes that I've had and comfy.  I only had to correct myself a couple of times to look up and increase my cadence.  It did get pretty hot and I had to keep slowing myself down.  I still managed to hit under 8 min miles at some point in my split.  I know how important keeping it slow and keeping hydrated when it's hot but I still had to pull it back a couple of times.  I was starting to feel that headache come one.  Luckily it never completely blossomed. 

I would love to share my splits right here....
But unfortunately my Garmin is in the trunk of my car in Rock Springs and I am in Salt Lake at the AirMed Hanger.  My plane is flying to St. George with the OB team.  Yep, my job is all about the glamour.  

I remember that I ran an average of between 10:11 to 10:30 min/miles each mile.    


After I was done I changed my shoes and ran errands.  I can't say my foot didn't hurt at all but it was more of an ache.  I didn't get any pictures of my sweaty self in my most comfortable running outfit (Purple Sugoi shorts and white tank)  but I did get a picture of all the guilt food I bought my kids.  

I left last night for work (I work about 175 miles away from home and stay there for the duration of my shifts) to do an extra 12 hour shift for a sick call. I will be here for about 6 days.  My kids had to be home one night alone because my husband, who also works out of town a lot, is on the road for his job.  My kids at home are 17 and 19, so really, I shouldn't feel too guilty.  Plus my 24 year old is back in Salt Lake (he works in North Dakota - I'm sensing a theme here) and he said he would go check on them.  

I bought them plenty of treats so at least they wouldn't feel like they had to starve to death too.  Yes, wheat thins is a treat at our house.  I rarely buy crackers or chips. I eat a low carbohydrate diet with lots of fresh veggies and fruits and there is always plenty of that in the house. To a teenager that is not food.  Food to a teenager is a Hot Pocket.  My son was shocked and awed by my purchase of Oreo's.  Oh heck, why not.  Once in a while wasn't going to hurt anyone.  Plus there was this awesome sale at the grocery story if you buy 10 certain items throughout the store you get a smokin deal.  I refused to buy double stuff Oreo's though.  That is just gluttonous!! 

Here's to a day complete with an awesome nap!!

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