Running/Waking/Resting . . . Week of September 28, 2008

[michelem]

Sounds like some of you are experiencing revamping of your running goals. It was really good for me to hear/read that you are listening to your bodies and taking care of yourselves. I'm sure it is disappointing, but I'm trying to think of this in terms of longevity rather than instant gratification.

I had a run like that today. I was pretty disappointed in myself, but knew if I pushed harder I'd hurt myself -- probably by passing out with heat exhaustion. Today was my first 20-miler in prep for the December California Int'l Marathon. Yesterday was in the upper 90's and the forecast was for more of the same today (ridiculous, as it was in the low to mid-80's until the first day of Fall, and then WHAM! Heat, heat, and more heat. Thank God I don't live in the Phoenix area anymore!). So, I planned to leave as soon as the sun rose at 7am. Didn't happen as I had to poop twice between 7 and 7:15am.

Got out the door at about 7:15am and my ipod popped off my Nathan hydration waist pack FOUR times in the first 15minutes or so! Also, had to stop at two major intersections, but I think it was only for 2 minutes or so each. Thankfully the iPod stayed put the rest of the way. Made it past the potties where I had to stop last weekend, so I count it as a victory that I went further than ever before without having to stop and use the facilities. Tacked on the extra two miles at around the 1/4-way point. And then stopped for about 30 secs. tops to fill one of my water bottles.

Got to about 1/2 way and had to use the potties. Pooped blood. This happened last year and I went through a bunch of tests only to be told that it was ischemic something-or-other (don't feel like looking it up right now) -- but, basically a thing common to long-distance runners, particularly when running in heat and not well-hydrated. Got going again and luckily there were more potties very shortly thereafter 'cause I had to do the same thing again.

After that, it was all downhill (figuratively -- continued rolling terrain on the trail and then all uphill for the last 3.5 miles of surface streets to home). No more water fountains for the last 1/2 of the run (really stupid that there are about 3 or 4 water fountains within a 1-2 mile stretch on that trail and then NOTHING the rest of the way). So, I tried to ration my remaining water and Accelerade, but it was getting hotter and hotter. I stopped at some more potties and pooped AGAIN when I had about 4 miles left 'til home, but there were no water fountains there. By about 2 miles from home and I was completely out of fluids. I ended up having to alternate walking and running the last uphill 3.5 miles and actually looked forward to stopping at the major intersections.

My time was PATHETIC. Left at 7:15am and didn't get home 'til 11am, for only a 20 miler! How do I go from 16.2 miles in 2.5 hrs. (with one short water bottle stop, a fall, and about a mile of uphill walking???) to 20 miles in 3.75 hrs.??? I'm going to blame it on: 1) iPod falling off; 2)waiting at intersections; 3) multiple potty stops; and 3) heat.

So, I made it home in one piece, but only by walking and going much slower than I wanted. But, I kept reminding myself of what you guys are doing -- listening to your bodies and taking care of yourselves! So, THANK YOU.

Tomorrow night I have an appt. with a massage therapist who is supposed to specialize in "diagnosing" muscle problems and working on them (not really "diagnosing," since she's not a doctor or physical therapist). Next weekend drops back down in mileage a bit and it's SUPPOSED to be back down in the 80's for the high. Also, the route I'm going to run is much more shaded (it's the hilly route I did a few weeks back when I fell). The Buffalo Chips (semi-local running group) training coach is supposed to be back and I plan to meet with him during/after the run.

I look forward to hearing how everyone does this week. Continue to TAKE CARE limewave and kelownagirl!

P.S. Thanks for posting your shoes, tattiefritter! Fun!

[michelem]

Whoops! Meant to title this: Running, WALKING, Resting . . . not waking! DUH!

[kacie tri-ing]

I'm so sorry your 20 miler was rough! How many times do you do 20 in your training plan? Mine is twice, and I am already nervous about them. How much water do you carry on the belt?

Take today to rest and recover.

I am going to see a massage therapist this week too. You are right that they are not doctors, but sometimes they work so much more intimatly with muscles that I think they understand our pain better!

Good luck! Rest and recover!

[Kimmyt]

Wow, michellem, that sounds like one brutal long run! And here I was proud of myself for finishing a measly almost 2 mile run in the torrential downpours of Sunday...

Anyone know any tricks for quickly drying out soaked sneakers? I probably shouldn't put them in the dryer...

K.

[kacie tri-ing]

I always fill mine with crupled up newspaper. Stuff them from the toe to the heel. After a few hours, take it out and put in more. It usually works!

[teigyr]

I use these things after I run, they appear to work for wet shoes too:

http://www.trisports.com/iflexshoedogs.html

Newspaper would be cheaper though

I'm sorry about your long run, michelem. Mine was Saturday (about 16.5-17 miles) and not as much went wrong but enough stuff did to be annoying. The seam on my tights ripped. I heard CW-X will do that after enough time but why at mile 2 into a long run? It was cool at home and hot where I ended up and I hadn't brought any more sunscreen. I also got lost. It took me 3 hrs 10 minutes which should've been shorter but then again I covered a variety of terrain and I had quite a few water stops.

Yesterday I ran a total of ten miles, 5 in the a.m. and 5 in the p.m. We then went to the running store to get a new run bra (having major chafing issues!), a run shirt, and new run tights. Why? Because the marathon in next week and everything is breaking down!!! I suppose I'm glad it all happened now and not next weekend. This will be a nice and relaxing taper type week. I still have a huge raw spot from the tights ripping. I suppose this is building tons of character

[michelem]

Hi kacie tri-ing,

My plan actually calls for five 20-milers, but I'm cutting that down to four. I'm using FIRST (Furman Institute of Running and Scientific Training) Marathon Training Program. The long runs go like this (my adaptations in paren -- I started two weeks late):

Week:

16: 13 miles (13.15 done)

15: 15 miles (16.1 done)

14: 17 miles (18 done)

13: 20 miles (20 done)

12: 18 miles (16-18 planned)

11: 20 miles (20 planned)

10: 13 miles (DELETE)

9: 18 miles (18 planned -- maybe less)

8: 20 miles (DELETE)

7: 15 miles (1/2 marathon race planned)

6: 20 miles (20 planned)

5: 15 miles (15 planned)

4: 20 miles (20 planned)

3: 13 miles (13 planned)

2: 8-10 miles (8-10 planned)

Race

This may get re-vamped when I meet with the training coach next weekend. I'm finding that the weekday tempo and speedwork pacing is really hard on me (I've never done this before).

I have the four-bottle Nathan and each bottle holds 10 oz. I fill two with water and two with Accelerade. Over 15 miles and I've been going through all four bottles, plus a one or two re-filled bottles. Yesterday I could easily have done with at least two more. This is new for me, because when I was running for an hour or so I wouldn't take any fluids with me. Now it is a necessity!

Good luck to you!

[jesvetmed]

Aarrrrgh!
I'm so jealous reading these posts. I REALLY want to get out running, but alas, everytime I walk too long at the grocery store, my leg ACHES! So, I'm still on couch rest, reading about running, and miserable!

Lucky for me, I can still ride, and do some other stuff. But weight gain is really an issue when I cannot run, and it's been hard not to put back on all of my weight!

Good luck to everyone on their races and training. Keep the posts coming for those of us living through you!
I hope to join you all soon!
Jes

[colby]

I put on my running shoes this weekend to go walk the Race for the Cure (save the boobs!). I tried to describe the feeling of putting on my toe socks and feeling my feet in my shoes for the first time in a while to my husband (a smile...a nervous twitch...a desire to go run) and he just didn't get it. I tried to think of an analogy that wasn't exercise-related, but didn't make it. My shoes were somewhat disappointed to just go walk for a few miles, but hey, sticking with the program.

I still hurt. I'm not so sure about a half marathon at the end of November anymore. I'm not holding my breath, but I'm not ruling it out either. I want to come back right, so I'm not just falling back into old injured patterns.

My PT is going well. Added some more exercises this week, removed others, and my right side is really improving. Amusingly/frustratingly, so is my left. I will have buns of steel before this is over. I have been swimming and doing yoga along with the bike, but was sick last week so I had to cut down to one swim session and no cycling. I traveled yesterday so I did some yoga today, along with my regular exercises. I guess this week we're going to switch stuff up, we'll see. Next appointment is on Friday.

I had an amusing "what am I capable of" relativity moment during last week's PT. We were doing squats, trying to encourage my glutes to participate more in this process. My squat form is pretty good as it is, so I guess we add some weights. PT walks to the wall where the hand weights are. No, not the 1 lb weights. No, not the 2, 3, or 4. Yeah, the 8 lb weights. In both hands. I guess she wasn't kidding when she said I don't have a strength problem. I hope to kick some major butt when I can run again.

[teigyr]

Colby, I think it's far better not to do the half-marathon if it means you get better more quickly. It's one race and there is always next year.

Jes, I have been kind of busy and out of it but I didn't realize you were injured. Get better soon!!!

Ama, be sure to use Body Glide with the HRM strap. At least with me, I get a lot of rubbing where the electrode thing is

I ran 8 miles today. I had been a bit nervous and discouraged. I have a huge sore on my thigh where my tights lost a seam on my last run. With the hole in my tights (had planned to do the marathon in them), a forecast for cooler weather so my normal sleeveless run shirts wouldn't work, and run bras that were becoming stretched out and uncomfortable, I was thinking that I was in no way ready to do this. DH took me to the run store where I got the comfiest running shirt, we got new tights and a new bra, and I put the whole ensemble together as a test today. It was fantastic. I still have spots that are rubbed raw but with the new tights I couldn't feel the one on my leg. The shirt was so fantastic and the shoes I plan to wear are feeling good. I had my best time yet on 8 miles and I wore what I plan to wear next sunday, including my race belt/gel holder.

Running is NOT a cheap hobby

And now to get that thing on my leg to heal. At work I wear a bandaid because it gets rubbed by my pants and then sticks to them. OUCH!!! Of course I'm allergic to bandaids so it makes the area around it break out...lovely. I bet if people were to see me in shorts (or a swimsuit due to the HRM/workout bra/tights chafing), they'd think I was contagious.

Jen, I've been carrying my water bottle with me wherever I go. It looks geeky but then again after the above description, would one expect anything else?!

[jesvetmed]

I bet if people were to see me in shorts (or a swimsuit due to the HRM/workout bra/tights chafing), they'd think I was contagious.

Now that's a picture ALMOST worth posting!
I've been there -- showers are pure hell! And -- as they stop burning, the itching starts and you find yourself at work scratching.... umm, places that are a bit embarrassing!

Hey: I RAN TONIGHT! YIPPEE!!!
Treadmill, 10 minutes, 1.15 miles. Incline 2%. Because flat hurts. But this was just enough! It didn't hurt. I found I was favoring, but OK. COOL. Hopefully this is a small step in the path of getting back on the trail!

Teigyr: Just a strain/sprain something after (ok, during all 3 days) of the Breast Cancer 3-day. Hurts like mad to flex the foot some days still. A simple walk for 1 mile the other day kicked my butt, so haven't been willing to try again since! Oh... and I learned yesterday that flip-flops are still OUT! Ouch!

[teigyr]

YES, showers can be very interesting. There are times when I don't even notice it anymore until I get in the shower and then the combo of water and soap... My mother commented that she didn't recall running as being all that expensive. I was in elementary school - high school when I ran and I don't recall ever having quite the problems I have now. Of course I rode my bike in jeans also. What IS it about getting older?

Jes, that is great that you were on the treadmill. I think incline is better for you anyway. Did you ever do a write-up on the 3 Day? When was it?

Actually what is almost worse than the patchiness of my skin is when I have to put a band-aid on my thigh when it sticks to my pants when I'm at work. It hurts, I tug at the fabric at my inner thigh, and go limping into the restroom with a band-aid and come out looking all refreshed and perky. I thought the tan lines were bad enough but now there is this. At least it's almost winter so it's acceptable to be covered up. There's something about pale and freckled that accentuates the raw and red. Urgh.

[Aggie_Ama]

Chafing, electrode? Not yet but eek!

Running, yep not cheap. I quit bowling a few years back and thought "great cycling and running are free". Nooooooo. Once you get into $100+ shoes, sports bras that elastic wears out, losing weight and needing new shorts, finding the right socks, clothes for the elements, your discover the joys of technical tops and swear to never wear a t-shirt again, then you *need* a HRM watch to replace your broken Timex! I won't even talk about cycling costs, jeez. But at least I am getting back into the best shape of my life and enjoying the outdoors.

[colby]

I know it's not running, but it's the gateway to running

I had my PT appointment today. Getting over the hump. I went cycling this week and felt much more symmetrical, and swimming felt pretty good, too. During all of my exercises I look a lot more even, and over the last 3 weeks have gained 50-75% of the rotation to make my right more even with my left. Not 100% yet, but so much closer.

The verdict: back to running in 2-3 weeks. What I'm thinking is if it goes well, I'll plan to walk/run the half marathon as a goal, as long as the distance is okay. Otherwise, I'll skip it and look for something in January, which is still far enough out from my hardcore IM training (I can't believe I'm already saying that) that I'll be okay. I know I can run a marathon. I just like the challenge and would be REALLY curious about how I improve after all of this. Maybe even if I run/walk the half, if things are going well, I'll find something longer in January anyway. The Disneyworld Marathon is January 11 and isn't full yet... if I started running in 2 weeks, I'd have 16 weeks.

Can't count those chickens yet... but I'm hopeful.

[michelem]

Interesting last part of the week . . . Wednesday night ballet class really aggravated the outside of my right leg again -- hip all the way down to the foot. So, at my second p/t appt. on Thursday, she started me out lying on my left side and draping the right with a HUGE heating pad, during which time she had me listen to a tape about the therapeutic effects of deep breathing. Then, she came back in and really got to work on my piriformis muscle. I could feel the knots as she worked and worked on the area. She is now suspecting that some of my incontinence issues may be due to the extreme tightness in my outer hip/glute/leg muscles. She is also suspecting the same with my diaphragmatic and ab muscles, so I am to lay off all outer leg strengthening exercises as well as ab strengthening exercises for now. Next appt. she is going to really work on loosening the diaphragm and ab muscles and we are going to work on deep belly breathing. This is getting interesting . . .

That night, I was supposed to do a tempo run but I was still feeling achey, so decided to take a rest instead. I'm glad 'cause Friday I felt so much better.

This morning I went back to the massage therapist. She used a therapeutic ultrasound thing on my sacrum and piriformis muscles (both sides). She then did regular massage techniques on my back and neck. My leg is really aching again now. It's not sharp pain or anything, but a deep dull ache in the entire right leg. GRRRRR . . .

I am supposed to do a hilly 16 miler tomorrow with a group and meet with their training coach afterward. I took two Advil a bit earlier and I think I'm going to bite the bullet and ice tonight as well (I HATE ICE!!!). I was really hoping that by going to the massage therapist and having her work on the piriformis stuff, this would make it so my p/t time is more effective rather than having that time taken up with this. I'm really dumbfounded as to why everything is on my right side with my leg/hip/glute stuff, but I get stiffness in the right side of my neck/upper back from work-related stuff.

The body is an interesting thing, that's for sure. Part of me would like to go back to school and study muscular anatomy. I'm finding this stuff fascinating.

limewave, your trail run sounds really nice! Woods AND beach! AND cool weather! Wow.

emily_in_nc, I'm going to look at the Chi Running book again, but I'm thinking the dvd might help me more. Last time I looked at the book I recall having a hard time conceptualizing the forward lean and pulling the feet up in back. Thanks for letting me know there is a dvd out there!

kacie tri-ing, I finally broke down and bought some more sports bras so I'm not washing them as often. They are so expensive, but I could NOT run without them!

colby, Sounds like your p/t is going well. Keep taking care of yourself!

Well, we've got some weird weather going on here -- October 1 was 95 degrees, October 2 it was 80, yesterday it was 71 and rainy, and today 74 and rainy. Tomorrow it's supposed to be close to 80 again and clear. I am looking forward to the cooler weather for running tomorrow (last Sunday it was in the upper 90's) and hope not to have a repeat of last weekend's disaster!