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Thursday, January 31, 2013

better than nothing

30 mins bike trainer
30 mins elliptical

This is very boring. I have nothing to say about this except I'm very much looking forward to a nice long run this weekend!

Wednesday, January 30, 2013

Daily mile

Running only two miles is the same as not running, right? It felt damn good though. I did the bike trainer and elliptical first, then ran the mill and after lifted with Jeff. I felt solid and only felt mildly tight afterward.

30 min bike trainer
20 min hills elliptical
Weight lifting-chest

2 miles
10:57 pace

Tuesday, January 29, 2013

The "R" Word

For some reason, and this seems to be universal, we runners will run until we nearly puke, pass out, cry or worse, but ask us to rest and you'd think someone just said the world was coming to an end!  My leg is 90% better, but just to make sure I'm able to run my race strong and well, I've decided to replace my weekday runs with other cardio this week.  Rest is the hardest thing I've had to do in this training plan.  That includes a three hour run in the rain, a four hour run in the city in a snowstorm, and a four hour run on Antelope Island in a foot and a half of snow.  Seriously, any running conditions seem easier than not running at all.

Today I went to the gym and did 30 minutes on the bike trainer and 30 minutes on the elliptical.  I got sweaty and out of breath, but it's just not the same as pounding it out on the road or a trail.  The good news is that my leg feels really solid today.  Melissa worked on me again yesterday (and has offered to again on Thursday, bless her!) after a chiropractor adjustment and I've been very religious about my stretching and rolling routine.  Let's go right leg!  I'm tired of the "R" word!

Monday, January 28, 2013

Time to get Muddy!

I just signed the kids and I up for the Dirty Dash again in June!  I'm so excited!  The girls keep talking about how fun it was and how they can't wait to do it again!

Sunday, January 27, 2013

Training Week 10 or I love Maverik

Today was one of those awful/wonderful runs.  It started with a failed trip up Millcreek Canyon due to a blocked road and full parking lots.  Katherine and I were going to meet there, so I called her and told her it was a no go, to meet me at the Sandy Rail Trail.  After about 45 minutes in the car I was ready to get this run started.  Of course, I forgot my Garmin   At that point I was frustrated and decided to just let it all go.  I got in about a twenty minute run before I met up with Katherine and we headed on our way.  Despite the clear blue sky and the sunshine we were both very grumpy about running and agreed that we would rather be in bed.  We kept on keeping on and the next thing we know it began to rain.  This did not lift our spirits.  I vowed to not let Katherine quit if she wouldn't let me and we motored on.  Then, I had and idea and we left the rail trail on a mission and almost immediately felt better.  We were headed for the nearest gas station for hot coffee!  Yes, we stopped and bought coffee and then proceeded to run with said coffee and drink it through straws!  Despite the fact that it was now pouring rain we were quite happy and were finally beginning to enjoy our run.  It's amazing how a crappy run can suddenly become a fun run and not really have anything to do with the terrain, weather or anything else that would seem logical.  It's completely mental.  That adventure to the gas station (I should have known, Maverik is "adventure's first stop"  HA HA HA) took us down roads we'd never ran and we were having a blast!

On the Rail Trail we were running so sluggishly you might have mistaken us for these fine fellows we happened upon. 

Two cups of  piping hot motivation!
It's easy to run and drink coffee from a straw.  Who knew?
Thanks to my two awesome running buddies, this totally crappy run turned into a fun party run.  I finished my three hours with a smile on my face!

3 hours
Approximately 12.5-13 miles.  Since I forgot my Garmin I don't really know.  Katherine had hers, but I ran before she arrived and a bit more after she left, so this is my best guess.  For the sake of having mileage to write down I'll just say it was 12.75. 

Week 10
Monday: Yoga
Tuesday: Rest
Wednesday: 4, plus weight lifting
Thursday: 4.6
Friday: 1, plus 30 min. elliptical
Saturday: Rest
Sunday: 12.75
Total: 22.35

Previous Total: 209.47
Training Grand Total: 231.82

Friday, January 25, 2013

Daily Mile

My hip is hurting again today.  Not enough to make me limp, but there is a pinch starting at my right sit bone that zings down my leg.  Quite obnoxious really.  I decided to just go on the elliptical today and take it easy.  After thirty minutes of feeling fantastic I decided to hit the treadmill.  I made it one mile and decided I I'd better call it quits.  I did a little walk for a cool down and then headed into the sauna. I've spent every moment possible stretching and doing yoga and rolling my legs the past few days.  Maybe I need more rest.  After my long run this weekend of course.

1 mile

Thursday, January 24, 2013

Daily Mile

Let me just start by saying freezing rain is not my favorite to run in.  In fact, it sucks.  And, in case you were wondering, freezing rain is not the same thing as snow or hail.  It's super cold rain that freezes when it hits the ground so you end up with a sheet of ice on everything.  Sounds good, right?  Plus today was particularly brutal because Jeff had me doing squats and leg presses the day before.  My hamstrings are still screaming sore from that!  I figure it's good mental training for when the going gets rough in my race.  
We headed to Crestwood Park, but the trail was so torn up and frozen that I called it quits and headed back home.


4.6 miles
time and pace undetermined because I paused my watch at half way instead of hitting the lap button.  Oops.

Wednesday, January 23, 2013

Guess Who's Back?!

Today I headed out tentatively, figuring I would just go by feel and not by pace.  Well, let me tell you I felt GREAT!  I headed out Viscounti and kept about a 10:30 pace,  which is speedy for me considering it's uphill on the way out. Then I was even faster on the way home. I can't thank my friend Melissa enough for working on me and helping me recover! I did more grinning on this run than I have in a while. Hot damn!  I'm back!  

4 miles
10:01 pace

Plus weight lifting with Jeff : legs,  hips,  glutes.

Tuesday, January 22, 2013

Training Week 9

Oh yeah!  I did actually get in a couple runs last week.  May as well write them down.  They count!  The good news is I am no longer limping and am feeling great.  Tomorrow I'll be going out for a run!

Week 9
Wednesday 4 + weight lifting
Friday 2.19
Total: 6.19

Previous Total 203.28
Training Grand Total 209.47

Monday, January 21, 2013

Rest Day 3

Today is day three of no running.  It's actually day three of doing no exercise at all.  I've gotten some things done around the house and went thrift shopping with a girlfriend, but nothing that is helpful to my training aside from not injuring myself.  My friend Melissa, who in her former life was a massage therapist and is now a stay at home mom, came over today and really dug into my hips and glutes.  She said that [insert said muscle here] was really tight on both sides, worked on that and showed me some stretches.  I feel good today after hurting a lot yesterday and am debating running tomorrow.  Although my day is pretty busy in general tomorrow, so maybe Wednesday will be my "test run."

Taking time off like this in the middle of training makes me really nervous and I really don't like it.  However, I figure it's better than an injury that will stop me from racing.  I think I'll do some yoga this afternoon.  Then at least I will have done something.

Many thanks to Melissa for helping me out!  Now let's hope I can get moving again here SOON!

Saturday, January 19, 2013

Bum Leg

Well, I've been fighting with my right leg on and off since Christmas time.  I'm not really sure what the deal is, but my right hip is not happy with me.  After a short run today that ended with lots of pain I realized I need some days off.  I have cancelled the rest of my runs this week, including my long run (BOO!).  Those are very painful words, but I just cannot risk a true injury.  Right now I'm somewhere in limbo between healthy and injured and I need a break before I cross the line.  I have an appointment with my chiropractor on Tuesday and am hoping to take a friend up on an offer of some bodywork.  Between that, some ice, rest and ibuprofen I'm hoping to be as good as new by next week sometime.

Today Meghan, Katherine and I headed to the Olympic Oval to check out the indoor track.  It's a .27 mile track and quite nice.  There is an ice rink inside the track, so you can watch the speed skaters practicing while you run, which is fun.  The ice skaters all have butts that you could bounce a quarter off of!  There were a few other runners and a track team there, but there was plenty of room for us moms.  Had my run not ended in pain, I think I would have enjoyed it.  But, with the that and the 30+ minute car ride both ways I was left feeling quite frustrated at the wasted morning.  Hey, at least I got to chat with my girlfriends.
2.19 miles
12:24 pace

One bonus about the Oval was these awesome cut outs!  May as well end on a fun note!

Us gals.
Meghan running the track with her kids.

Wednesday, January 16, 2013

Daily Mile

Today I ran at the gym. Jeff and I went together and he walked on the treadmill while I ran. I felt surprisingly good. I think the memory of my last run was still haunting me. About half way through the treadmill I was on mysteriously stopped and I had to change treadmills. Other than that it was rather uneventful and boring. After my run we did some lifting. I worked hips, arms and one full body move that I don't know what it was called. I feel pretty darn good now considering I didn't feel like running at all when we left the house!

4 miles
I don't know the rest because I had to switch treadmills, but I was running between a 10:30-11:09 pace.

Monday, January 14, 2013

Half Way Mark

This week marks the half way point of my 18 week 50k training plan.  I thought I'd give a little half way point update and reflect on what's going on now and how the last nine weeks have gone.  Over all, I'd say I've been happy with my training.  I've certainly felt okay being more flexible with time and distance, running more or less as permitted by time or other factors. Of course, pain has been a factor to skipping some runs.  Realizing that sometimes if things hurt too much a day off doesn't kill my training.  I feel mentally tough enough to do a 50k and having run the race course now, I feel even more confident.  I know what's ahead.

At this very moment I'm having a little pain struggle.  Last night was the second night (recently) that I've been in a lot of pain in the night.  I was sleeping just fine until my four year old began screaming for me at the top of her lungs.  However, once awake, I was hurting. My right hip was screaming at me!  Keep in mind that I have a history of bad hip pain associated with Celiac Disease (CD) and have been having some other CD related problems lately so I'm not sure how much of this pain is running related.  However, I can't help but wonder if any of this is being caused by my increased mileage.  By morning I was feeling fine, which is the part that makes me think it's CD related.  I'm just hoping it won't effect (or is it affect?  I can never remember which one to use!) my training.

I've also decided that Fall races are the way to go.  As much as I enjoy a nice snowy trail run and the beauty of winter, training through winter is hard work.  Not only that, but it really eats into my family time.  In the summer I can get up before sunrise and be back from a long run well before lunch time.  Now that it's 0º and pitch black at 7:00am I just can't get out of the house that early.  Forget the snow and ice covered roads.  So, maybe I'll pick another race in the Fall and then relax next winter.  Sounds good, don't you think?

Half way.  In a long run, that is a miraculous phrase.  Once I hit half way I know I can make it.  I'm on my way to being done!  Here I come 50k!

Sunday, January 13, 2013

Training Week 8

Today was a back to back day.  Let's just say that I was sore this morning (had you seen me on the treadmill you would have either laughed, or felt horrible for me.)  I met Meghan at the gym (it was 0º out!) where I did five minutes on the elliptical and then another 35 minutes on the treadmill, mostly walking with some running.  I'm going to count it anyway because hell, that was hard work!  This was my second highest mileage week ever!  And I'm over 200 miles into training for this race!

Week 8
Monday: 2
Tuesday: 10
Wednesday: Cross Train
Thursday: 3
Friday: Rest
Saturday: 18.15
Sunday: 2
Total: 35.15

Previous Total: 168.13
Training Grand Total: 203.28

Saturday, January 12, 2013

18.15 miles

Well, I did it.  It was a long haul, some good, some bad.  But, I did it!  I headed out the Sandy Rail Trail from Sego Lily and went south.  I went all the way to Draper Park and then headed south on the Porter Rockwell Trail from there.  The first half of the run I felt good.  It was snowing fairly heavily, but I was dressed for it and kept warm.  My glasses got covered in snow at about mile two, so I took them off.  Not sure if there is anything I could have done about that, but I could see much better without them, so that made me happy.  At the half way point I started feeling bad.  My right leg was bugging me a bit and my spirits where low.  I asked myself why on earth I was out in a blizzard running for four hours!?  I did a bit of stretching and by the three hour mark I was feeling quite chipper and remembered exactly why I was out there!  I felt great!  By the last two miles I was hurting again, but this time mostly physically.  I played "Ultramarathon Man," by Dean Karnazes and that always picks me up when I'm struggling.  That man is an inspiration!  This evening I am hurting quite a bit, but it's been a very busy day with cooking and a kid's birthday party included.  I'm very happy to finally sit with a bag of ice and compression sleeve.  Oh, and my foam roller.  Ahhhh...

Feeling fresh and happy.
The trail was mostly plowed and even and though there was snow, it was relatively easy going.

Can you see the tired in my eyes?  This is around mile fifteen.

18.15 miles
4 hr 10 min
13:46 pace

Now who wants to place bets on how many miles I'll make it tomorrow?  

Friday, January 11, 2013

19 miles or 4 hours

Whichever comes first.

Running in the snow is a lot like running on trails, it takes a lot longer to get the same distance as on the dry road. Tomorrow I have a 19 miler scheduled. However, considering there is a lot of snow outside I may or may not make it 19 miles.  I've decided that I will run for four hours or 19 miles, whichever comes first. The high tomorrow is supposed to be 15°. I'm feeling a little nervous this evening about that amount of mileage in this weather. I know ultimately I will be fine. I run in all sorts of crazy conditions and haven't given up yet. Luckily my running buddy Katherine is not only a great running buddy but a great motivator as well. After a few texts back and forth I'm feeling a little more ready to go! Wish me luck!

Thursday, January 10, 2013

Daily Mile

Today I was scheduled for a four miler, however due to time and the fact that I might die (not literally) I cut my run short.  I went to the gym with Jeff yesterday and we did dead lifts, biceps, triceps, walked on the treadmill (25 minutes) and I did some hip exercises.  Let me tell you what!  I was S.O.R.E. today!  I had to dig deeper to finish three miles today on the road in the warm sunshine than I did last Saturday out on Antelope Island!  Hot dog!  But, I did it.  Now those three miles are behind me and I'm looking forward to my rest day tomorrow!

3 miles
12:37 pace

Tuesday, January 8, 2013

Guest Blogger

Today's guest blogger is a pal of mine who ran his farthest run ever today!  I was fun to run with him and watch his enthusiasm for running.  He is a natural and I'm happy he came along.  Prior to today, his longest run ever was just under 11 miles.  Today he logged about three more miles than Katherine and I!  Can you guess who he is?  Without further ado, my guest...

Today I got to go on a super fun run with two awesome (and tall) ladies.  They're super slow, but I still love them!  I ran and ran and had the time of my life! I love the snow and I love running in the snow, so I was right in my element.  
Here are my stats.  
13.42 miles
2 hr 35 min
Average speed 5.2 mph
Max speed 16 mph!  (no I'm not Kenyan)

Do you know who I am?  I'll give you a hint.  I have red curly hair and Renee is my very best friend.  Here are pictures of the ladies and I.

We headed south on the Bonneville Shoreline Trail from the Orson Smith trailhead.  Even though the first half of the run is all uphill, I don't mind.
There I am!  Trotting along ahead!  Renee let me wear her Garmin (it was Lila's brilliant idea!) so she could see how much more I actually run than her when we go out trail running together.

It was such a beautiful trail!

The tall, slow ladies.  

We made it above the inversion.  

These ladies should have paid more attention to this sign because on the way back they went the wrong way and got lost!  Luckily we weren't really lost, just had to do a bit of backtracking. 

I'm always very good and wait up for the ladies even though it brings my overall pace way down! 

Maybe these ladies need some dog noses, because they got lost twice!  I think they added two or three miles to their run.  Oh well, I still had fun! 

Oh, and Katherine and Renee had a pretty good run too:
2 hr 35 min
10-10.6 (Katherine's Garmin that was recording their distance died at mile 7, so it's approximate)
14:30-15:30 pace

 Bark!  Bark!

Monday, January 7, 2013

My newest love

I love GU energy gels, but thanks to my husband, Jeff, I have a new favorite.
2X caffeine espresso love. Mmm!

Lame cramps

Leg cramps should be called lame cramps. I made it a whopping two miles on the treadmill today before I limped out of the gym and went home with a horrid cramp in my right calf. I was in tears by the time I got home. Luckily a hot bath, vapoRub and some ibuprofen have me feeling as good as new. I also took a multivitamin and drank some coconut water. I think a good multivitamin may now be in my running routine. I have have a few theories as to why I'm all of a sudden getting leg cramps. They include shin splint, vitamin deficiency (from celiac disease), and cold weather. It could be all or none of these, but it helps me get through situations to at least attempt to figure out what is going on. It blows my mind that I can happily run for four, plus hours one day and end up quitting in tears two days later after a measly 25 minutes of running. I guess all runs cannot be wonderful. Let's hope for a good run tomorrow.  And no more calf cramps!

2 miles
Approx 22 minutes
11 min pace

Sunday, January 6, 2013

Race Profile

This is the profile for the Buffalo Run 50K.  As you can see, it is one loop run twice.  You can see what we ran yesterday and see the climb I was talking about from miles seven to nine.

Training Week 7

This week was all snowy trail runs! Despite missing a short run, I did a lot of long hard runs this week and feel proud of my hard work.  I'm thinking some road runs are in order this week and maybe even a treadmill run!  I have been dealing with a shin splint on my right leg that may have either caused or be because of some calf cramping.  I learned that Epsom salt in a hot bath can kick a cramp like a champ and that Vick's vapor rub is as good as any icy hot I've ever tried.  I also put my new microspikes to use and am loving them!    However strange it may seem, my leg feels much better today.  Week eight looks awfully daunting at the moment with a back to back of 19 and 8 mile runs.  However I'm highly optimistic that it will be a great week.  Hell, if I can run over 16 miles in the snow on a trail, I can run 19 on the road!  Like they say, "Pain You Enjoy."

Week 7
Monday: 3.1
Tuesday: Rest
Wednesday: Rest
Thursday: 7
Friday: Rest
Saturday: 16.12
Sunday: Rest
Total: 26.22

Previous Total: 141.91
Training Grand Total: 168.13

Saturday, January 5, 2013

Race Course Run

Today was another training run out on Antelope Island with the Buffalo Run crew.  As usual, we met up at 8am and started not too long after that.  It was one of the physically toughest runs I've ever done.  The footing was rough with deep snow and it was cold.  But it was sunny and beautiful and I was feeling great.  We did the 50k course loop (the 50k is two 16 mile loops, which actually makes it 32 miles, not 31) so it was great to see what I'll be expecting on race day.  There is a pretty tough steep section from approximately mile seven to nine (then again at mile 23-25!) that I had never been on before.  There was a lot of walking during those miles.  In fact mostly all walking because it was a series of switch backs and then another stretch up uphill after that!  I can imagine that doing that for a second time around mile 23 will be challenging, to say the least.  I was happy to run along with two other runners who ran a similar pace as me.  All in all a wonderful run and I finished with a smile on my face.  Just the way I like it!

It was C.O.L.D. cold at the start!  This was in the parking lot before we headed out onto the island.  It warmed up to a balmy 9º before we headed out on our run.  I have to say that at first, my face and fingertips where quite numb.
A sea of white.
It was so quiet and serene. 
Here comes the sun!  Once the sun came up it was quite pleasant, despite the cold.
Uneven footing much of the way.
A bit of uphill.

We ran all that way!

The rocks and snow are quite dramatic.

Afterward the race director once again had hot chocolate for everyone and I was more than glad to have a pb&j waiting for me in my car along with some coconut water and a large chocolate milk.  I was famished!  What a workout!  After I made it home I was wiped out and my calves cramped up.  After some foam rolling, stretching, a hot bath with Epsom salt and some icy hot I'm feeling quite good. I'm sure I'll sleep well tonight!

16.12 miles
4 hr 12 min
15:38 pace