Pace Yourself Woman!

Hello!  Long time no see!  I know, I'm sorry, I've been consumed lately.  I won't get into any boring details, but needed a little break.  But that doesn't mean I've been taking a break on my workouts or runs.  Dani and I did 16miles together two Saturdays ago, and for the most part it was a great run.  I would say the last 3 miles were the hardest, mainly because we didn't have it mapped out so we were just running in circles trying to get those last 3 miles in, and it seemed like it took forever!  It was Dani's first 16miler, and I think she did just fine!

Still looking fresh after 16 miles!  

The next weekend we were also scheduled for 16.  This time the group would be back together (we didn't have a scheduled run the weekend before due to Hood to Coast) and Dani has decided to make the leap over to my group!  And I am super excited to have her join me!!  But there was a problem.  On my 3 mile run I did the Friday before with a coworker, towards the end I felt my knee pinching again.  Extremely frustrated I decided I would wait it out to see how it felt in the morning.  But all night at work I felt like I could feel my knee, if that makes any sense at all...lol.  Panicked and not wanting to miss my run I messaged my running coach for some advice.  After asking me some questions he told me to slow down my runs to 12min/miles, shorten my stride and stop if it hurts.  12 minute miles is pretty slow for me.  I like to be under 10 minutes average on my shorter, solo runs.

I decided I should skip the 16 miles with the group for fear of having to stop during the run and walk back to my car.  I remember how miserable and defeated I was last time I had to do that and feeling like my knee would flair up, I didn't want to take a chance.   I told Dani to go ahead without me, even tho it would be her first time with the group, I knew she would be comfortable with them.  They are all very welcoming!

I was super sad, and mad I was missing ANOTHER long run!  On my drive home I decided I would try to run a bit and try the advice coach had given me to see how far I could make it.  Keeping it slow and steady I did a 7 miles loop around town, with Mav, with no pain.  So I dropped of Maverick and decided I would go out for another 9 miles so I could still get in 16 total.  I was so relieved I was able to get the miles in I needed to, but kicking myself for skipping the group!  But better safe than sorry.  At least being close to home, if I needed to walk, it wouldn't be as bad.

So 16 solo miles, well besides Mav being there for the first 7, and as much as I LOVE running with him, he isn't much in the conversation department.  I kept it slow, shortened my stride and came out on top!  So that is my plan for the next month.  If it will get me to the marathon injury free, then sign me up!  

This field of sunflowers really cheered my up at about mile 10 on my solo run.  I love sunflowers, they are probably one of my favorites!

Next weekend we are scheduled for 20 miles!  AHHHH!  It will be my second, and Dani's first.  I am excited about it because it will be part of the Portland Marathon route, including the St Johns bridge, but also nervous because I remember how hard my first 20 was!  But I will try to get into the right mindset to power through this run!  And I will have Dani with me so we can push each other along.

We also have Pints to Pasta on Sunday!  I am super excited for this run. So far it will be Dani, Jenni and me and maybe a few others that decide to join last minute.  It is a point to point run and from what I read, downhill. It would be a great run to PR on, but I need to remember my knee and not push myself, as much as I'd like to!  I doubt I will run it at a 12minute pace, but maybe a 10minute pace.  It all depends on how I feel from the day before too.  

Other than that, I am also in the Push month in ChaLEAN and am loving it!  It is heavier lifting and I've really been pushing myself.  I love the workout and would recommend it to any runner.  It's great for building core strength.  

How are your runs and workouts going?

Any upcoming runs planned?

Pineapple 5K & on the mend!

Happy Monday!!  Well, Monday's usually aren't considered "happy" but at least it's over for most of you!  For me on the other hand, I'm about to get ready for work!  BOOOOO!!

So I mentioned I was running the Classic Pineapple 5K with my girlfriends over the weekend and I'm happy to report it was a TON O' FUN!!

We had a lot of fun dressing up and are hoping to win the costume contest!!  I think we have a good chance!!  

The course and obstacles were a lot of fun.  Some were really intimidating, like walls we had to climb over, and rope ladders to climb up!!  But I'm happy to report we made it through all of them!  

We stuck together throughout the run, and I noticed my knee wasn't bothering me at all, but chalked it up to walk breaks and stopping to complete the obstacles.  So since I wasn't running the whole time, my knee didn't have a chance to start hurting.   I felt pretty good about that and decided I would try to run the next day.

So Sunday morning approached and I laced up my shoes and got Mav ready and we headed out the door.  I decided I would just run until I felt pain, which usually happens within the first mile.  So as I approached mile 1, I was waiting to feel something, then came mile 2, still no pain...so I kept going!!  

I also noticed on my run a ton of people riding bikes through Sandy and they were all wearing bibs so knew they were riding for something.  When Mav and I stopped at our favorite view point for a water break one of the riders also stopped to take some pictures.  So I asked what they were riding for and she said it was the Portland Century 100.  So they were riding 100 miles, starting in Portland, and came through Sandy!  We chatted for a bit, she was from St. Louis so wasn't even sure where she was, or what river we were looking at!  It was pretty cool to see all the riders.

After that we continued on to see how much further I could make it before the pain set in.  mile 4, 5, and 6 came and went, and I felt just fine!  I could have ran alllll day, but figured I'd better take it slow while getting back into the game.  So I called it quits at 7 miles.  But was beyond happy I was able to make it with no knee pain!

I also thought I would get out for a quick run this morning before I started the next phase in ChaLEAN, the Push Phase.  I wasn't sure how long the workout would be, so I didn't want to do an hour long run, and then another hour long workout.  So Mav and I just did a short 3 miles.

The Push Phase of ChaLEAN requires more resistance and heavier weights, so I picked up these bad boys that have 4 different selections, 3lbs, 6lbs, 9.5lbs and 12.5lbs.  So far they seem to be good.  But I could probably use some 15's and 20's too.  But weights are SpEnDy $$$!!  So it'll have to wait!

And lastly I got my massage today, even though the pain has subsided, I decided it couldn't hurt.  And it felt pretty good.  He focused mainly on my legs, and I think they needed some TLC.  

So I'm back on track with running for now.  My plan is to just run until I feel pain! 

Back From Vacation and IT Band Troubles!

Happy Friday!  I have been MIA for a couple of weeks since I've been taking time off from running to try to heal my knee pain and this week I was gone camping at Detroit Lake, which was fabulous!  I use to be excited to come home from vacations, but now I want to stay on them forever!  Sometimes reality just blows and it would be nice to not have to deal with life's stresses for more than a just a week!

But that's not the way life goes, so I enjoyed my time off and spent as much time in the sun as possible!

Maverick spent as much time in the water as he could!

I stayed in the sun as much as I could!! 

We spent an afternoon on a pontoon boat!!  TONS O' FUN!

Maverick also got to come out on the pontoon boat :))

The water was really cold in the cove where we floated, but felt so good!  Could have stayed out there all day!

Our little family enjoying the view <3

And what camping trip wouldn't be complete without a few drinking games?!

Ok ok, enough of the vacation photos!!  Onto the what is REALLY on my mind, my knee and marathon training!!  I've attempted to run a hand full of times since the pain has come on, and only make it about a mile before my knee is screaming at me to STOP!!  I talked to my running coach and he gave me some good advice to walk for the time I would normally run, and also look into getting an IT band massage.  I've been reading a little online about recovery for IT band issues and it sounds like rest, stretching, icing and intensive massages 3-4 times a week are recommended.  Well all that sounds great, except I don't really have the money for 3-4 massages a week!!  So for now I have 1 set up for Monday and am hoping the therapist can give me some suggestions for at home massages I can do, maybe with a foam roller.  Also resting is going to be hard, mentally.  I'm only 2 months away from the marathon and am falling behind on my training.  I am scheduled for 16 miles next Saturday and really don't want to miss it because it's part of the marathon course!!  I'm hoping with taking the 2 weeks of that I have and the massage will be enough to get me back into training.  

So in the mean time I'm still doing ChaLEAN and am happy to report I've lost 4inches in the first 30 days!!  I'm actually a week behind since my camping trip, but will start the next phase on Monday.  I can do ChaLEAN with no aggravation to my knee.  So that's helping keep me sane, but it's still not running!

Tomorrow is the Classic Pineapple 5K that I'm doing with friends.  It involves obstacles and should be a ton of fun!!  I won't let my knee get in the way of this one!  Since it's not running the whole time I think I will do just fine, hopefully...

Alright, off to start some more laundry and unpack more camping crap I mean gear!!  Hope you are enjoying the heat!

Have you ever had IT band issues? And what was the best treatment you found?

Pain Pain Go Away!

It's early, early Sunday morning!  I've been awake since about 4:30, Bryan has a really bad toothache that is keeping us both awake.  Hoping to get him into an emergency dental place ASAP today.

So since I was awake so early I realized the women's Olympic marathon was on!  I turned it on to see where our USA ladies were, and sadly, nowhere near the lead pack.  Tiki Gelana from Ethiopia took it with a finish time of 2:23:07 setting a new women's Olympic record!  That's AMAZING!  Shalane Flanagan and Kara Goucher from the US came in 10th and 11th with a finish time of 2:25:51 and 2:26:07.

So that brings me to my run yesterday, 13.3 miles with a finish time of 2:30:05!! LOL!  Of course it was a training run, and with the temps rising to become the hottest day this year, slow and steady was just fine!!  I actually arrived too early.  Now that it's summer time some of our runs start at 7 and some at 8.  I showed up at 6:30 thinking it was a 7:00 start, it was about 6:42 and no lights were on in LuLuLemon and no one else was waiting around...so I checked the event time and it was an 8:00 start!  UGH!  Luckily I knew the route we were running and knew that after our first 12 miles we finish with a 4 mile loop around the waterfront downtown.  So since I was so early I decided to do the 4 mile loop on my own first, then would only have to do the 12 with the group.  I was actually excited about it because the last loop always seems takes the longest, so it was nice to get it out of the way!

Solo 4 miles on a beautiful morning and location!!

Another view from my run of Downtown Portland!

So for you math nerds out there, you probably are thinking 4miles+12miles=16miles, but I said I only ran 13.3...Well I had an unfortunate mishap about 9 miles into my run that prevented me from completing all 16. I started to feel a pinching sensation on the outside of my right knee.  It wasn't severe at first, so I kept going.    We stopped for a water break and bathroom break about mile 11 and I did my best to walk around and shake it out.  Once we picked our running back up, the pain was instantly back and getting more intense.  I mentioned it to my pace leader, at this point everyone else in our group had turned back not wanting to run as many miles today, so it was just the two of us now.  She told me to listen to my body and offered to walk with me.  I declined and kept going, once we were going downhill the pain wasn't as bad.  We made it to our turn around point and started heading back.  We stopped once again to fill up our water bottles and when we started to run again the pain was sharp and getting more severe.  I told her to continue on without me, she had 20 miles to get in and was only about 8 in and I didn't want to hold her back.  I swallowed my pride and decided I couldn't continue on anymore.  With that being said, I still had about 2.5miles to make it back to my car!!  Choking back tears I called Bryan for some emotional support, but before I could tell him, he went into how bad he was suffering from his toothache, so I had to become his emotional support!  When he finally asked me "how my run went?" I broke down and told him what happened.  He offered to come get me, but he was easily over an hour away and it would be quicker for me to just walk back.  

I think I was most frustrated because mentally I was having a great run.  I felt like I could have easily done 20 miles where as last week it was tough.  So to be taken out physically was draining.  I wasn't sure the severity of the injury, I was worried it would take me out of training for a while, worried I pushed myself too far and should have stopped at the first sign of pain.  But aches and pains come with running, so I think I was just hoping it was nothing serious.  

Finally back to my car, now walking was even painful.  I made the long drive home and went to get out of my car and could hardly bend my knee.  Now I was really concerned.  Limping into the house, Bryan came to my side to help brace me to the couch.  I immediately put an ice pack on it and tried to stay off of it as much as possible the remainder of the day.  

When I woke up this morning my first thoughts were 'how's me knee?'  When I got up to go downstairs I was surprised at how much better it actually felt!  It's still stiff and a little achy, but nothing compared to yesterday.  So I'm hoping with a few days rest I will be good as new for next weeks long run!  

So lesson learned, when they say "listen to your body"  take it seriously!  I could have prevented the injury from being as severe if I would have stopped right away, but then again, maybe not.  I'll never know.  Running comes with it's advantages and disadvantages.  Injury is, unfortunately, a part of it.  Most runners will get hurt at some point, especially as your miles increase.  I felt like I was doing everything right yesterday.  I wasn't running fast, or over-extending myself, but still managed to get hurt.  I'll never know why it happened because there wasn't a specific incident.  All I can do now is take care of myself and really listen to my body!  It will be hard to take a few days off, but it's necessary. 

So far not a good weekend for Bryan or myself!  We make a great pair right now!  Just put us on the injured list!  But we'll be back soon, so don't count us out!!

Hope you had a better, injury-free weekend!  Stay safe and hydrated out there!

Have you ever had an injury stop you during a run?

Shalane Flanagan

A Grimm Run!

Good afternoon!!!  So does anyone watch the show Grimm?  It's a TV series filmed here, locally in the Portland area, and for the last 2 days they were filming at Paola's Pizza & Pasta right here in Sandy!!

I decided to run by to see if I could see any of the filming, but they seemed to have been filming at night, I saw some action when I was driving to work.  Bryan and I watch the show and are really looking forward to seeing our small town pizza place on the show!

So that brings me to my runs so far this week, I did a 4.35 recovery run Monday with Mav, it felt good and I thought a lot about my 20 miles I just did and how I need to start picking up some longer runs during the week to help my body adapt to those long runs on Saturdays.  Tuesday is a rest day from CLX (ChaLEAN Extreme) so I figured that would be a prefect day to get in a long run.  My goal was 9 miles.  I got home and got Mav and I ready to go.

Since it was a going to be a long run, I decided perfect time to practice my fueling!  I took 3 Shot Bloks and Mav took 2 Beggin' Strips!  We did a loop through town and I ended up back at home at 6.7miles.  I decided to drop Mav off since he hasn't had breakfast and asking him to do all 9 miles on just a couple of Beggin' Strips didn't seem like enough fuel.  I know he would have been a trooper and gone the distance no problem, but my intuition thought it would be best to get him some food.  So after a quick stop at home to drop him off and feed him breakfast I headed out to finish my 2.3miles left on my own.  

It's always weird to run without Mav, especially around home. Definitely feels like something is missing.  I did a small loop to get my 2.3 miles.  Afterwards I came home, did some stretches and had a protein shake, banana, and a couple Oreos.  I hit the shower and headed to bed.

About 3 hours into my sleep I woke up WIDE awake and hungry!!  I guess my after run meal wasn't enough to satisfy me.  I tried to ignore the pangs and get back to sleep, but after about an hour of tossing and turning, I finally gave in and got up and made some scrambled eggs and half a skinny bagel.  

I am hoping to get back to sleep soon so I can get enough rest for work tonight!

Another exciting run coming up I wanted to mention is the Classic Pineapple 5K August 18th!  It's a fun 3.1 mile run with obstacles!  They also have a costume contest.  Our team consists of Dani, Jenni, my friend Kim and (of course) ME!  We thought it would be fun to dress up for the contest, so I started getting accessories for us.

So far we have some funny Pineapple glasses and Hawaiian flowers for our hair!  We'll have to get some hula skirts and coconut bras too to go with!  Really looking forward to this race with some good friends!!  

Hope you all are getting some runs in!!  I'm off to try and get some more sleep!

Have you ever done an obstacle race?  

What do you eat after a long run?

I thought a protein shake, banana and a couple oreos would be enough, but maybe I should have had something more?

Putting my first 20 miles behind me!

Well it's official!  I have ran my first 20miler!!  And it was no cakewalk!  We met at a new location, Fit Right NW in Tanasbourn.  Which is about a little over an hour from where I live.  Not a fan of the new location so much, and the group will start meeting there once a month.  But I cannot afford to miss many more runs, so I gotta go when I can make it!!  So far there are only 2 runs I won't be able to make until the marathon as of now... but things can always change.

Our run consisted of 2 out and backs.  The first was just under 10 miles and took us to the Nike Campus.

 We ran around that, which was a really nice trail, and then traced our steps back to Fit Right NW.  Keeping a slow, 11:45 pace made the first out and back fairly comfortable and easy.  We headed off on our second stretch and I was still feeling good until about mile 12, then I realized I still had 8 miles to go and I was starting to feel it.  Wasn't sure how I would get through the next 8 with a positive mind set.

Each mile started to drag on and I just wanted to sprint to get it over with!   But I know that defeats the purpose of training runs, and I wouldn't have made it very far at that speed!  We stopped at about mile 15 for a bathroom break and I took the time to stretch out my sore and tired muscles.

We continued on and at mile 17 I realized, only 3 miles left!!  I got this!!  My spirits lifted and I tried to let go of the negativity running through my head.  Then we got to mile 18 and i swear it took 20 minutes to run that last mile!  2 more to go, I can do this right?  Our pace leader only did the 18, so she left us and another runner took over the task of pace leader.  We were cruising along and I was thinking we should be turning around any minute to run a mile back, but when I asked where we were, we had only gone 1/2 mile!  Oh the torture!  We even ran by a beautiful pond with multiple fountains and I couldn't even enjoy it I was so bitter!  Please just let this be over with!!!

Finally heading back to our destination I contemplated walking the last 1/2 mile.  But then thought, 'Why?  I've made it this far and I'm so close I can taste it!'  So I stuck it out, and I'm glad I did!  Once we hit our 20 we celebrated with high fives and sighs of relief!

I stretched for a while and it felt so good!!  My knees and arches were aching, I knew I needed to keep moving before I sat down for an hour or more on my drive home.  I went back into the store to look at some running shoes, I had about 400miles on my current pair so figured it was time for a new pair!  My Nike's were minimalist with little support and I love the lightweight feel f them, but with the arch pain, figured I need a little more support.  So I tried on 1/2 dozen pairs, tried on some insoles, which I hated, and finally settled on some New Balances.

I also had a $15.00 gift card to the store so I stocked up on some Shot Bloks.  YUMMY!  Gotta really start practicing my fueling during these long runs. I took 2 GUs on the 20 miles, one before the run, and another half way through.  Couldn't really tell you if it helped or not, but they seem to in the past.  I really like the Shot Bloks so I am gonna start using them more.

After I got home I was tired, worked all night, ran 20 miles then a long drive home.  So a quick shower to clean off the dried salt that was dried to me and then I hit the sack for a 4 hour nap or so.  Bryan wanted to go out to dinner, and I wanted to celebrate my new mileage PR with a drink!

My favorite!  An Italian Margarita from the Olive Garden!

Cheers to my first of many 20 milers!!  I know as I do more, they will get easier.  I remember when running 3 was hard and now that's a piece of cake!  So it can only get better!

Another exciting news this week was Maverick's birthday!!  He turned 3 and we spoiled him with treats, toys, and an ice cream cone from Dairy Queen!  He was a happy boy and I am so happy and blessed to have him in my life!  Couldn't ask for a better dog and running partner!

HAPPY BIRTHDAY MAV!!!

How do you mentally get through a long, hard run?

I kept telling myself, 'Run the mile you're in' It helped a little.  They always say, "the mind is the first to give up" and that was totally proven, because as many times as I told myself to just stop, my body kept going, and I made it!

What do you use to fuel on long runs?

An evening run

I am fresh in from a 4 mile run in the evening heat.  I normally get my runs in in the morning, but stayed after work so I was a little tired when I got home so decided to postpone my run until the evening.  I knew it was going to be hot, so I waited the latest I could and set out at about 7:00.  I planned on running 4 miles and took it very slow, just under a 10 minute pace.  It was such a comfortable pace and it's amazing how much I can enjoy a slow, casual run.  My breathing was relaxed and I never felt like I was having a hard time.  Plus I had Maverick with me and wanted to keep it slow for him, being close to the hot ground and having a fur coat can only mean it's a lot hotter for him.  I would stand in the shade at crosswalks and if it was possible, we'd stand in the cooler grass while we waited for the signal.  I also took a detour home through the park that had a water fountain and we both got a quick drink and I wet Mav's head and neck down.

Not my best picture!  Even though I felt really good and comfortable on my run, I was still dripping with sweat when I got home!! Mav was anxiously awaiting his dinner.  

I am scheduled to run 20 miles with my group this weekend, and am excited and nervous for it!  I have missed my last 2 long group runs that were 16 and 18 miles, and I haven't been able to get anymore that a little over 10 miles in on my own.  I still am keeping up with getting a run in 4 times a week at least and have been consistent with ChaLEAN so I think I am physically ready to tackle 20 miles!!  

Another thing I keep forgetting to mention is I am on track to run 1,000+ miles this year!!  With all the training for the marathon I should hit that no problem!  I am keeping track of my year-to-date miles on my blog so you can all see it too and see how close I am getting to that milestone!  Very excited to get there!!  

Hope you are beating the heat or adjusting to the heat as you run as the summer is warming up!!

How many miles do you think you'll run this year?

Do you prefer to run in the evening or mornings?