Treadmill Hills Newton Style

I went to the gym before I picked up the kids from school to get 11 miles in. My hubby was hanging out with the toddler at home.

I ran a 4 mile warm up at an average 8:28 pace. I ran the inclines at my tempo pace equivalent based on Hillrunner.com's conversion table. My tempo range is 6:49 to 6:54/mile. The 1% inclines simulate "downhill" or flat and I ran those at marathon goal pace (7:24/mile).

MILES - INCLINE - PACE
First 4 -- 1% -- 8:28/mile (warm up)
4.0-4.7 -- 3% -- 6:54/mile equivalent
4.7-5.7 -- 1% -- 7:24/mile marathon goal pace (MGP)
5.7-6.0 -- 6% -- 6:49/mile equivalent
6.0-7.4 -- 1% -- 7:24/mile MGP
7.4-7.8 -- 4% -- 6:49/mile equivalent
7.8-8.4 -- 1% -- 7:24/mile MGP
8.4-8.8 -- 6% -- 6:49/mile equivalent
8.8-9.0 -- 1% -- 7:24/mile MGP
9.0-11.0 -- 1% -- 9:09/mile (cool down)

I will say that the faster I run this workout of Newton Hills, the more challenging I find it. For me, the hardest part is maintaining goal pace between the hills and then picking up the pace to tempo on the hills. Specifically the 3rd hill at 4% hurts the most, and Heartbreak just makes me feel numb.

Thank God it's over. I was so bent on getting it done right that I pulled the IPOD ear buds out of my ear as I approached the last 2 hills. I just could not focus with the music blaring in my ears. But I usually love running on the TM with tunes.

Anyway, time to watch some TV with the kiddos and the hubby. I'm so excited that the kids have a 5 day weekend with us!!!

Gorgeous Weather

It's going to be 70 degrees today and it would be a real shame to not get out and run in this weather. The toddler and I will be heading out shortly for an easy 60 minutes. I took yesterday off and was sore all day!

Sunday I ran 12 miles at an easy average pace of 8:42/mile. I felt great even after racing the day before. But the delayed onset muscle soreness (DOMs) hit me yesterday. It's better today, but we're still taking it slow. Tomorrow I will do 8-10 miles with 8 minutes total uphill time. If it's nice, I will probably do those uphill charges at the basin.

I hope everyone is running well and healthy!

Lions Club 5K Race Report

Pictures are in chronological order from before the race to after the awards. The first pic is of Ali, Cheryl and me.







What a gorgeous morning! Race day weather was perfect. Low 50's and NO wind at all. I jogged a warm up with Ali and Cheryl and did 4 x 100 meter strides. My hamstring/butt issue was a present, but not painful. I thought, "I'll do my best and if I feel any PAIN or pulling, I'm dropping out."

We lined up at the front and off we went. Ali led the entire field of runners and did not lose the lead at all. She won the whole thing and finished in 18:19! Cheryl was the 2nd female finisher (not bad for a Masters runner), finishing in 19:32. I was the 3rd female finisher (and boy did it HURT), finishing in 20:10. I was 2nd in my age group, behind Ali. :)

I so badly wanted to break 20:00 today, but it wasn't meant to be. That's okay, I will next time. *Knock on wood.*

My splits were 6:22, 6:30 and 6:37 for the last 1.1 mile. I was aiming for even splits of 6:24 to be able to break 20 minutes, but I just could not hold onto the pace and no matter how hard I tried to pick it up in the last mile, my body would NOT respond to my mind.

It was so great that my hubby and toddler were there. I love it when my family can join me on race day. My hubby took all the pictures. Thanks sweeters!

I feel great right now. I will stretch and do some core work later. Tomorrow is a 12 miler. I'm looking forward to running it at a slower pace.

More Rehab for my BUTT

Yesterday's training run did not go as planned. I felt a little soreness in the hamstring insertion areas (where you sit down), but pressed on. I was able to get the 4 x 800s done at recommended training paces (3:10s- 3:14s). The last 800 was a little odd. I was very stiff at first and had an altered stride for the first quarter mile and then fell into the groove.

As soon as I started the 4 x 400s I immediately was forced to stop... by my right butt and hamstring. It felt like hard pulling in the area and I just could not move my leg forward. I almost tripped as I hobbled to a stop. I tried to jog slowly but ended up walking for a while. Unfortunately I was 2-1/2 miles from home, so I walked/jogged/limped home.

I've been sitting on ice and tennis balls and rolling on the roller. However I will say it's constantly throbbing. It REALLY is time to buckle down and take care of it. No more being stupid and stubborn and pushing beyond what my poor body can handle. Such is life! But all will be better soon. I really have nothing to be negative about. Just don't give me the flu again... please! ;)

Take care and stay healthy.

The Computer is Up, but we're buying a MAC

We got the computer back and we are still getting invaded by pop ups and slowness, despite the fact that Best Buy's Geek Squad got rid of the viruses (supposedly). So we are buying a Mac on FRIDAY. Yippeeeeee! I wish we could buy the cute little new Airbook, but we have to cut costs somewhere.

Anyway, quick catch up. I went to work for the last couple of days, celebrated our 3rd year wedding anniversary yesterday, and have been tending to a household full of sick people. I started it, then it went to the toddler, then my husband and older daughter got it. My older one still has it now and her doc said it was just the flu and to monitor her fevers with Motrin. She's been waking up every morning with a temp of 105. But the Motrin helps. He said to rush her to emergency if it crept up to near 108.

Sunday the toddler and I ran an easy 6+ miles and then watched the GIANTS pull out a SWEEEEEEEEEEET Super Bowl victory. Oh my goodness, simply amazing!!! That last 2 minutes was the best 2 minutes of football I've ever seen.

Monday after work I ran on the path alongside the airport near where I work. It was SOOOO freaking windy that day, but so sunny. I could NOT run indoors. I ran the 2 x 3 miles at tempo and it near did me in. Running like that in the wind is so hard. I had wanted to hit 6:50-6:55/mile average for each segment, but only managed 6:56 and 6:59 averages for each of the 3 mile intervals. And I had dried salt all over me from the sweat. During the cool down my lower legs cramped so severely that I had to limp to my car to get my sports drink. Within minutes after drinking it, I felt as good as new and was able to jog the rest of the cooldown.

I took a rest day yesterday and today will be 4 x 800s followed by 4 x 400s, both at speed interval pace. I can't wait!

Okay thanks for reading and I'll see ya' soon.

Computer Problems, UGH

My computer is in the shop getting checked out for a trillion viruses, so I'm borrowing my husband's laptop to post on the blog. Personally I think we need to bite the bullet and buy a Mac already. Sheesh.

Anyway had a great run this morning. I met Cheryl at 7 a.m. for an 8 miler and then met the running club at 8 for 6 miles, total of 14 with a fast finish. Well, the first 13 miles were at an average pace of 7:45 with the last 2 miles at 6:55 and 6:51, and the 14th mile was nice and slow. :)

Feeling good, hungry, but good. Broke down and had a scone today. First one in over a month. Weight is still good and coming down. I'm 7 lbs. away from goal weight. I think I can do this.

Have a great weekend. Enjoy the Superbowl tomorrow. Go GIANTS. hee hee.

Epic Run & No Whining

I woke up at 4:30 a.m. out of a very sound sleep in the middle of a dream (which I don't remember). I ate a half piece of wheat toast with 1/2 tablespoon of peanut butter for fuel. Drank a glass of water and also drank some Airborne. I met Ali and Cheryl at 5:00 a.m. and off we went.

We ran a mile warm up and 4 x 100 meter strides and then the workout:
2 mile interval at marathon goal pace, average 7:18/mile (my goal pace is 7:26/mile),
4 mile interval at tempo pace, average 6:48/mile (6:44, 6:52, 6:51, 6:45). Felt GREAT! A little tightness in the butt, but not bad at all.
2 mile interval at marathon goal pace, average 7:24/mile (much better).
1 mile cool down.

Then I got home and proceeded to have some very horrible gastrointestinal issues. I am still recovering from them as I type this. I think I was too dehydrated during and after the run. I'm feeling better now, but need to rest on the couch.

I'm definitely sore from CrossFit the other day, but in a way I think it helped me feel stronger for today's workout.

A Little CrossFit to Make Me Feel Better

Yesterday was a rest day, mostly due to the fact that I had no childcare and didn't feel like pushing the toddler as I ran. Anything to not aggravate the butt/hip situation.

But I felt the need to do something very physical, so I did a combination of two CrossFit workouts: Cindy and Mary. I love those girls! Of course I had to do modifications, but I am SORE today. It feels GREAT! Here's how my sets panned out:

In 20 minutes I ended up with 10 sets each of 5 jumping pull-ups, 10 traditional push-ups (no knees); and 6 sets each of 10 one-legged squats per leg; and 4 sets each of 15 squats.

Later I will run an easy 4 miles and finish with 6 x 100 strides. And I will ice and stretch, ice and stretch. I am going to rehab this as much as I can before I see a physical therapist (which I have discovered my insurance happily covers). I know, you're shaking your heads at me thinking, "She just needs to stop already and go straight to physical therapy." But I just can't... not yet. I'm shaking my head at myself. Trust me. I don't see a need to go to an orthopedic surgeon. What will that do for me? I don't need surgery.

Okay, enough of my rambling. I just want to quote what fellow blogger, Nat, left in her comments on my previous entry: "Better to struggle in training than in a race." So true, so true.

X-Ray Results

Well, they were negative. That's good news. My doctor (God bless him) was a marathoner himself back in the day and he won't order an MRI at this point. Oh well, it'll save me some serious money I guess. He did refer me to a sports medicine doctor though and I'm grateful for that.

I'm sitting on a tennis ball right now, and it's digging into the sore spot where my hamstring meets the glutes. Ouch. It's effective, but man it hurts.

I pulled a very stubborn maneuver yesterday and went running. I did 10 miles at an 8:30 pace. Was supposed to get at least 6 minutes of uphill time in there, but everything was too jacked up to add hills into the mix. Well, I'm sore today. My hip is kind of throbbing. But I won't complain anymore because it's really of no use.

I will run anyway. I figured out that I will run until I physically collapse to the ground and can't get up.

I don't know if that's just stupid or stubborn. A combination of both I suppose. I don't know what I will be doing as far as speedwork for the week. I will probably attempt it on Thursday. Today I'm resting, tomorrow I'm doing 4 miles and 6 x 100 strides. I just can't stop no matter how hard I try!

What is Happening?

Oh I could just scream, but at the same time I feel at peace with whatever it is that's going on with my body.

I set out on my 12 mile run yesterday and had a little soreness in the outer right hip. No big deal, I thought it would clear up as my body warmed up. Well it got worse and started to hurt and then I could feel my pace slow. The pain stuck with me for the rest of the 12 miles, even after taking 3 ibuprofen after the first 6 miles.

I stood in our 40-degree pool for 10 minutes after the run, and I iced the hip off and on all day yesterday and it's still sore today. Although not painful at the moment. It just kind of kicks me in the pants when I walk, stand up, go up and down the stairs, you know, when I move. :(

I'm hoping it's just bursitis or something, and that a little cross training will keep me in shape for when I start pounding the pavement again. But I HAVE to force myself NOT to run on it even though I want to so, so, so badly. I know I'd get out there and still feel the pain and still run through it like an idiot, possibly side lining myself right through Boston.

I am calling my doctor tomorrow and insisting on an MRI. I just need to know what this sudden, acute pain is. Could it be a result of the prolonged wear and tear on the IT Band, or my on going piriformis problem gone bad? Who knows? I hope to find out soon.

In the meantime it looks like A LOT of stationary cycling and swimming, possibly pool running too. God, please get me through this! Just help me accept it.

REST DAY!

I love my rest days. After taking the kids to school, the toddler and I had a leisurely breakfast and I'm still sipping coffee (it's after lunch). The toddler is down for his nap (but I hear him talking to his bear in his room). My legs are tired and sore from the killer workout we had yesterday.

I met Cheryl and Ali at 5 a.m. for the marathon goal pace (MGP)/tempo/MGP run. After a mile warm up and some strides, we set out for the hard part. Their goal pace and tempo paces are faster than mine, so my goal for yesterday was just to "hang" with them as much as I could. Ha! These women are CRAZY fast.

My splits were like this:
2 miles at an average 7:12/mile pace (my goal pace is 7:26/mile)
4 miles at an average 7:00/mile pace (within my recommended range)
1 miles at an average 7:18/mile pace (still a little too fast).
Then we ran a mile cooldown.

Can you tell why my legs are so tired and sore?

The Spirit of The Marathon was a good movie. I enjoyed it so much. I laughed a lot through the film because of some great one-liners by a few of the runners, and some of their spouses. It really was inspiring to follow all the different runners on their marathon journeys. Of course the highlights of the film for me were Deena Kastor and the historical perspectives of the marathon. Daniel Njenga was pretty good too! What a sweet man. I'm a new fan of his now.

I recommend this movie to anyone that is remotely interested in running a marathon someday, or to anyone who is married or a family member of someone interested in running a marathon. It's pretty honest.

Okay, I rambled enough. Time to take care of things around home. See ya' soon.

Good Couple of Days

Thanks again for everybody's very kind words! You all know how to lift a person's spirits. :)

Monday night I met some friends from work for a great dinner to celebrate my good friend Lisa's promotion to Police Sergeant (she's on the right in the picture). Yaaaay Lisa!!! We all had a great time talking about old work stories, old romances (and laughing at those) and all kinds of funny, present day stuff.

On the way there (2+ hours) I literally sat and kind of rolled on a tennis ball and it worked WONDERS on my sore spots, the piriformis and the hamstring tendinopathy. It was like 2 hours of trigger point therapy. It hurt, but I tell ya' I feel a thousand times better. I also sat on it on the way home. I will never underestimate the tennis ball on pressure points again!

Yesterday I was able to do a solid 11 mile run on the treadmill. 5 of those miles were the Newton Hills Simulation workout and I ran that entire portion at an equivalent 7:08 pace. I say equivalent because you have to adjust your speed on the hills but you still put out the even effort as you would on the flats.

After a quick pitstop, I did another 4 miles on the hill program setting of the treadmill, slightly slower than tempo pace and during the flats I ran at marathon goal pace. My butt started to get sore toward the end, but overall no pain and no problems! Thanks to the tennis ball.

Anyway I was cooked, done, toast, by the last mile. I was so dehydrated that I couldn't even talk to my husband and kids afterward and it took a good 2 hours for my body to feel normal again. I slowly ate and drank and eventually it got into my system and I felt better. I have to remember to bring water to the gym next time. Hello!

This morning I met the gals for an easy 4 mile run followed by 6 strides. It felt great. I think I'm at about 80%.

Tomorrow I will run a hard workout with them again and then it's a very busy day with the family. But we will end the day on a GREAT note. Out for a pizza dinner and then I get to watch THE SPIRIT OF THE MARATHON. Woo hoo, I cannot wait! My hubby and kids opted not to watch it. (I think they just don't share the same love of marathons as I do). ;)

Ryan Hall's Blog Entry on TheFinalSprint.com

THIS couldn't have come at a better time. As you know by my last entry, I've been feeling sorry for myself. After the NY Giants won the playoffs in an incredible game against the Packers, my spirits were lifted a bit (I like rooting for the least favorite). But I digress.

I stumbled upon Ryan Hall's first blog for TheFinalSprint and it was so uplifting. He reminded me of my faith and that through the Lord I will always 'get up.' I will always be lifted through Him. So thanks Ryan Hall!

Anyway my two running partners got in touch with me lastnight and realized that I was having an "injured" moment and just feeling down on myself. They were so nice, they kept reassuring me that I am always welcome to run with them, no matter what pace I go, and that I never finish too far behind them. I guess when I'm out there at 5 a.m. it just feels like I'm way behind! But they're right, I'm usually within 10seconds and always within earshot and sight. I just have to rehab my minor injuries a bit and I'll be back to running with them.

DawnB also had such encouraging words. I loved it when she said, "It's always better to trail behind than not trail at all." So true! Thanks Dawn. :)

Well I enjoyed the day off of running today. Went to church, gave the dog a bath, gave the toddler a bath, watched the football games. I also made the decision to run a 50K a month after Boston. It will either be the Ohlone 50K or the Quicksilver 50K. My friend from highschool, Danny, will be running his 4th Ohlone this year. Knowing someone on the trail is almost enough to inspire me to pick that one. But I hear the Quicksilver 50K is a tiny bit easier...so I dunno. Either way, I'm doing one and I can't wait!!!

A Little Sad

Oh this might be a long entry, but I'm feeling a little sad. I moved to this sweet little town in 2004 and I love it. It's peaceful and pretty safe and a good place to raise a family. My husband grew up here. But I left behind some dear friends (who thankfully still include me in their lives) and the full time job that I truly love.

I don't regret moving here, I don't regret my decision to stay home with the kids and work only part time hours. I'm just a little melancholy. It's been hard to make close friends of my own, like the ones I had where I used to live. I've made a few here, but not the kinds I feel I can really be myself with. I thought that changed a few months ago when I met and began running with a few of the gals from the running club.

Just when I started to feel really comfortable with them, like with my other friends from my old town, things are falling by the wayside. I was training with them and it was great. But now they are training faster and faster for every workout and I just can't keep up. It's okay to finish behind them (I always have), but sometimes doing so just makes me doubt myself as a runner. And when I try to keep up, I get injured. So it's either risk more injury, or train on my own.

I have to just train alone...again. :( I did it for my last 3 marathons, and I can do it for this one. I'm just going to miss the camaraderie I shared with these women.

I'm discouraged because I wonder if I'll ever really feel AT HOME here. I wonder if I'll ever really make lifelong friendships here. My husband is so sweet, and he listened to me as I talked about this. And he said he was sorry and I KNOW he meant it. But it's not his fault and I don't regret the life decisions I've made. I just hope to feel really happy here someday, with my own friends and not ones I've made through my husband. Thanks for reading.

BLAH

I ran today, against my better judgement. I pushed the bambino in the stroller and we did 9.25 together. Sandwiched in the middle were supposed to be 2 miles at goal pace (prescribed at 7:26'ish), 2 at tempo (prescribed between 7:00-7:14) and 2 at goal pace. I hit the paces for the first 4 miles, but immediately after the tempo miles I started hacking fiercely and clearing out all kinds of phlegm. Nice. And it hurt to cough, too. So the last 2 miles were 7:43 and 7:39, about 15 seconds slower than where I was supposed to be. I was sucking wind.

I will say that today's run just plain HURT all over. In my chest, in my glutes and hammies, in my back. Just not my strongest run. I am crossing my fingers that this chest congestion is on its way out. I finished my last antibiotic today and I don't want to take anymore meds!

After getting the baby down for his nap, I stood in the 40-degree pool for 10 minutes, then moved around for 10, then back in the cold for 10. I will stretch a lot tonight, and roll on the foam roller. I've been doing my CrossFit warm up exercises faithfully, but not any of the hard workouts yet. I'm just afraid of making this piriformis/hamstring issue worse.

On a GOOD NOTE: I have lost 5 pounds since I started watching my portions and calorie counting (on January 1). The first 3 days were the roughest and I felt starving all the time, but now my body has adjusted and I'm not super hungry all that often. I am still eating the foods I love, and even drinking wine, but just in much smaller amounts than before. I went from taking in about 2600 cals/day to roughly 1900 cals/day. I'm happy with the results. My goal is 120-124 lbs.

Okay, time to go get warm. Thanks for listening to my whining!

Official Cal 10 Results

I just sneaked a peak at the website and I came in 8th overall female, and first in age group of 35-39. Yippee!

But man, does my butt hurt. Piriformis issues are baaaad right now. I have got to cut that off before it gets worse. More stretching and more rolling on the foam roller.

In the meantime, I am still hacking up a lot of crud and my nose will not stop running. Yuck. I'm just thankful (knock on wood) that my body feels better. I'm hoping it stays that way.

CAL 10 Race Report

Hey there! I am very happy with the race today. I really wasn't feelin' it when I got there, and I was hurting during our warm up jog. But something clicked and all was good.

Long story short, ran the 10 miles in 1:11:26 (averaging a 7:08/mile pace).

Splits were:
7:04
7:06
7:13 (uphill then a downhill)
7:09
7:10
7:04
7:14 (uphill and downhill again)
7:06
7:08
6:49

In the first mile I nestled in with a great group of ladies who were trucking along a little over a 7:00 pace and stayed with them for the first 6 miles. (My 6 mile time was 42:46). Today was so great because it felt like I was truly racing and not just trying to hit a pace. We even alternated spots to help each other in the light headwind.

Then the leader of our "pack" took off and I stayed on her coat tails until mile 7 when she flew away like a bird. The others were behind me. I ran along side a man probably in his 50's and he was awesome to pace with. He finally said, "Can you catch her?" And I said, "I'll try." And I left him, but could not catch the bird.

Started to hurt a little and felt a QUICK calf seizure, but got rid of it and managed to kick it home at a 6:50 mile for the last one.

I seriously gave it EVERYTHING I had today and I am so happy with the result. I didn't get the sub-70 t-shirt, but I think if I hadn't been sick all week I might have had a chance.

Official age group results weren't up when we had to leave so I don't know who placed where, but my training partner, Kim, won the entire female division with 1:04! Smokin'!

Okay, time to EAT. I'm starving.

Thanks for the well wishes and good thoughts. I feel so much better. I think it shook this cold right outta me.

Cowboy Up

You know, my mind plays so many tricks on me. I woke up Friday morning still feeling sick, but my body was no longer tingling or feeling week. My nose was stuffy and I began coughing up a LOT of green gunk, so I knew I was on the mend. After dropping the kids off at school I strapped the bebe into the jogger and off we went for a 7 mile run. Before we left, I was so NERVOUS. I just kept running through all the excuses as to why I shouldn't run, but in the end I just told myself to get moving and it worked. I ran nice and easy and felt great.

Today was another "better" day. Same green stuff clearing out of me, finally, and same nose issues. Either stuffy or runny. Oh well, I went for a run anyway and managed 5.6 at about an 8:20 pace. Didn't feel too bad. At times I felt like I was floating. Heh, could be the cold meds.

Well tomorrow is where I have to Cowboy Up.
COWBOY UP means: tuff-up, get back on yer horse, don't back down, don't give up, and do the best you can with the hand you're dealt. Damn skippy!

As nervous as I am, I just have to get back in the saddle and RACE. I might not be as fast as I'd like, but damn it, I'm going to try. My goal for the 10 mile race tomorrow is to finish without hacking up a lung and hopefully I'll manage that in about 1:15. My original goal before getting sick and missing a week of training was 1:10. We'll see if I even break 1:20.

I'll report again in the next couple of days. Yippe ki yay!

Marathon Woman- KV Switzer #261

Another person who regularly visits the Runner's World Forums started this thread, and it gave me a huge laugh when I read it. It cheered me up yesterday when I was feeling pretty sick. Thanks Pascal!

And by the way, I'm still feeling pretty sick. I have got to see the positive side of not running through the sickness, rather than hang on to the downside of missing workouts. Thanks Kirk/Gettin Older for reminding me of this. :)

In the meantime, I've finished Kathrine Switzer's book, Marathon Woman. I have another running hero to add to the list. I wish I could thank her in person for everything she's done to make women's running what it is today. I literally cried when I read the last chapter of the book. I can't imagine the pride and triumph she felt when she watched Joan Benoit in 1984. Terrific stuff! I HIGHLY recommend this book to men and women. I hope I can meet her in Boston this year!

Ugh.

I do not like being sick.
First day of marathon training... down the drain.
I'm fighting off the flu or something. My body feels like crap and I feel light headed. My throat is sore and scratchy.

Waaaaaah, waaaaaaah, waaaaaaaah.
I wannnnnna runnnnnn. :(

Oh well, I have to think of the big picture and stay as healthy as possible rather than push through it and risk getting worse. I'm hoping to be back to my old self in a day or two.

I'm supposed to race this Sunday, my first 10 miler. We'll see how that goes.