Fund raising

Thanks to everyone for your last minute donation blitz! I really appreciate the support, and I'm sure the animals at Best Friends, the nation's largest no-kill animal shelter do as well. If you love dogs, be sure to watch "Dog Town," the show about the dogs they rescue and rehabilitate. They famously rescued 3 of the Vick dogs, though they also take all animals from all types of situations.

Even though my training is over, the donation site is still active until mid-July. I guess I thought it would take me that long to recover. I am experiencing the post-race blues, where I'm kinda aimless, not doing a whole lot and not feeling very useful to anyone. I have to ease back into exercise and not lose all my gains. The days of lounging on the couch are about over, my guilty conscience is telling me. I will also put a new goal on the calendar, namingly, the 13.1 Marathon (a misnomer) in October here in Atlanta. I'm trying to convince my trainer Shaka to do it with me. She is a sprinter, so we'll see whether she can stand running for that long without getting completely bored out of her mind. As for me, I need to get back to doing something...motivation, please???

San Diego Rock N Roll Marathon Recap

The short version...

I finished in 5:50:18. Mandy ran whole race with me. Slanted roads from miles 9-12 killed my knees, so the rest of the race was painful, especially starting up from walking again. Got sunburned but very little chafing. Bands pretty much sucked. Mental challenge was tough, though training and Mandy really helped with that.

The LONG version...

Great aspects of the marathon:

• Scenery: the first four miles were beautiful, running through Balboa park, around museums, beautiful buildings, scenery, a giant outdoor organ. Then we also ran through Petco Park, where the Padres play, on the way back to downtown. That was really cool, since we were on the back concourse, and could see home plate and the entire stadium as we ran through it.

• Wide roads, so even though there were thousands of runners, it was the least crowded course I have ever been on. 

• The support: from the community and from Tarrus. Tons of people cheering, though many were cheering specifically for Team in Training, which was only slightly annoying since a few of them cheered for the rest of us as well. Tarrus met us around mile 7 taking lots of pictures and video and even running with us for a while. He met us again during mile 25 and at the finish line. He surprised me with a wonderful charm bracelet he had made at the Expo too to commemorate my first marathon. He is so sweet!

• No hallucinations, dehydration, vomiting (or other accidental forms of leakage)

• Nutrition and hydration plan worked, even though I broke all the rules of not trying things on race day (hadn’t used the drink on a long run, or with the gels, and I tried a new Hammer gel flavor (Tropical, along with my favorite Montana Huckleberry), and I tried Mandy’s salt tablets, as well as eating stuff along the course like Twizzlers and pretzels and table salt. I had very little pain on Monday, except when I had to run at the airport because our plane was boarding and I had Tarrus’ boarding pass and he was buying us breakfast all the way at the end of the terminal, and I still had to make a plan to get us seats next to each other. It turned out great, though my heart (or lungs, I couldn’t tell) was hurting running in the airport, as well as my knees. A big guy was in the seat next to him and appreciated being given my aisle seat about 6 rows back.

• No chafing or painful blisters: all credit here goes to Body glide and my fastidious application of it prior to the race. I also used moleskin pieces from a blister treatment pack where I usually blister on my feet and it paid off because I had some blisters, but not the painful, puss-filled kind that I had after my 22 miler. Also, credit belongs to the Inji socks, which are like gloves for your feet. They helped prevent my toes from cramming together and causing painful blisters which affected me for my first 5 half marathons. I can finally get a pedicure now since I’ve been putting it off to keep my calloused feet that I needed to protect my feet. 

• My training paid off. My arms really helped push me through the last few miles when my legs and hips were in pain. I believe my knees would have been ok were it not for the factor soon to be discussed. Additionally, the mental aspects of training really helped. The positive visualizations, working through pain, the physical endurance you need to be able to finish strong, all contributed to my success.

• My list: I made a list of everyone that has supported me throughout the marathon and dedicated a mile to each of them. You know who you are!!

Not so great things about the marathon:

• Slanted roads!!!!! Miles 9-12+ took us from the downtown area up to the Fashion district on highway 163 (a 2 lane highway, not an interstate). This is where my problem developed. Those of you who are runners know that this can be very uncomfortable to run for distances, even sometimes on the edge of the street where the difference in pavement is slight (i.e., cambered roads to facilitate drainage). But worse than just the average 1.5% slope at the edge of the pavement, imagine a visibly slanted highway surface, for three miles, during the middle of the marathon, where you still have to run over 13 miles. My knees, especially my left knee where I have had little trouble until now, were killing me the rest of the way.

• The sun: no amount of “40+ waterproof, sweat-proof, rub-proof” sunscreen could withstand 4 hours in the sun apparently. Even though it was cloudy for the first 7 miles, the last 19 were sunny. The breeze, especially coming off the water for the last 6 miles or so kept us pretty comfortable temperature-wise, but the lack of shade and the reflecting rays off of the water on Fiesta Island made the sunburn creep up on us. And I do mean creep. I could tell Mandy got “some” sun after the race, but we seemed fine. After getting back to hotel I could tell it even more on her shoulders, but I seemed fine. By night, it was clear we were both burnt, though Mandy was much worse than me. Neither of us had put on sunscreen on our legs, and it really showed on hers, though our shoulders, arms and necks were also affected. Luckily our faces didn’t burn, likely due to the visors. Two days later, the sunburn is by far what hurts the most, especially when showering and wearing pants!

• Pain: in addition to my knees, the last 6 miles, my hips, calves, quads were all hurting. “Push through the pain” Mandy kept saying, and I did. I’m told this is completely normal.

• Our finish time. I thought we really were going to finish in 5:30 since we were pushing the pace the entire race. We took a few stops, and lots of walk breaks, but I really thought pushing a 11 minute mile pace would get us to 5:30, but I guess I didn’t factor in the walk breaks. I am a bit vain about my time, because I feel this will be my only marathon since my knees were just not made to be a long distance runner. I know I should be happy I just finished, but I guess because I have done 6 half marathons and have started focusing on time, my pride is preventing me from fully enjoying the fact that I just completed a MARATHON.

All in all, it was a great experience, one I will cherish forever. On the plane to San Diego, we watched Invictus. That poem was very meaningful to me and I put the last two lines on my dedication list I carried with me during the race since I felt it appopriate for helping me gather the mental strength needed to finish:

Out of the night that covers me,


Black as the pit from pole to pole,


I thank whatever gods may be


For my unconquerable soul.

In the fell clutch of circumstance


I have not winced nor cried aloud.


Under the bludgeonings of chance

My head is bloody, but unbowed.

Beyond this place of wrath and tears


Looms but the Horror of the shade,


And yet the menace of the years


Finds and shall find me unafraid.

It matters not how strait the gate,


How charged with punishments the scroll,


I am the master of my fate:


I am the captain of my soul.

It never rains in Southern California...

...but it may be raining when we are supposed to be flying out of Atlanta tomorrow morning...we'll see. I'm supposed to be sleeping but instead I'm up still packing and watching the Celtics get their butts kicked by the Lakers in Game 1 of the NBA Finals...ugh! Oh well, at least Shannon Brown is on the Lakers.

Check my results on Sunday at the website, or sign up in advance for text message updates as I progress. Text updates cost like $2.25 to sign up and it doesn't work for TMobile (of course, that is Tarrus' carrier, and though he will be there, he would like to get updates so he knows when to head to the finish line).

Thanks to everyone for your support of me during my training. It really means a lot to me!!!

Tapering

I've been trying to do a little cardio each day. I haven't done more than 5 miles (on Sunday), which was my hardest run, at about 9 minute/mile. Since then, I've done elliptical and bike (Monday, 45 minutes total), and running on treadmill (13:00 min/mile, no walk breaks for 20 minutes since people were waiting). Tuesday I took a break because I had a lot of house work to do to get ready for going out of town.

I've been making sure I drink a lot of fluids (no caffeine or alcohol), and eat small meals throughout the day to build up my glycogen stores. I love this strategy since I love to eat! It's of course easier when I'm working at home.

The most important thing I've done to get ready for the race is preparation.  Materially, I've been  buying supplies such as disposable cold packs for my knees after the race, blister supplies for my feet (both prevention and treatment), Hammer Gels and Endurolyte capsules (my 22 miler successful combination), and snacks for the trip (pretzels and nutrition bars). Mentally, and probably most important, I've been trying to review the race in my mind, which is where most of the above comes into play. I've also been having positive thoughts about why I decided to run this marathon and how it will help me in the long run despite the pain.

Even though my fund-raising strategy really didn't work (lack of promotion on my part?), I am still doing it for my Mom. My race bib, instead of my name imprinted on it, will say "Run 4 Mom." I'm hoping this will encourage fans to cheer for me in that way, which will help motivate me along the course. The bands will also help, which is why I chose the Rock N Roll marathon series. One final preparation piece I am going to do on the plane is make my list of people to dedicate each mile to. I thought this would easy, as folks are donating, but instead I have to decide who makes the list. If you have ever commented on this blog and shown me support, congratulations, you make the list!

I'm ready now, as ready as I'll ever be. At least that's what I keep telling myself! Time waits for no one. You have to seize the opportunity to live your life, to let people know how you feel, because they may not be here tomorrow.

No long runs since my 22 miler

I've had no long runs over 30 minutes since my 22 miler...that is NOT how one is supposed to taper, but it's the "strategy" I'm currently engaging in. After needing a whole week to deal with stomach issues (supposedly mild food poisoning, but unlike any I've ever had since it lasted all week), I started back at the gym doing elliptical and bike work to build cardio back up. Monday, Wednesday and Thursday I did mild cardio, even some raquetball (if you can call it that how we just hit the ball back and forth) to get my heart rate up.

Today I waited until around noon to go for what was supposed to be a 8-10 miler cuz I was busy around the house. Plus the weather was threatening rain or storms. But, they never came, so out I went. But I had no energy and felt really flat. I basically walked most of the way with the dogs, only about 1 mile. The sun came out and the dogs were getting heated, so I took them back to the house. I decided to get up and go for a run tomorrow morning instead. We will see if I feel any more like it in the morning (or if the weather concurs) cuz I really do need to get a good easy long run to build my confidence back up before the race!

Tonight is the Braves game so I need to stay hydrated in the heat and while drinking beer...my game strategy will be 1.5 bottles of water for every beer...Tarrus better bring a lot of cash, I think the Dasini costs more than the cheap American beer.

Longest training run yet...and I still ain't right!

Distance, Time: 22  miles, 5 hrs +

Run / Walk Interval (in minutes): 3 / 1

Weather:  Warm (upper 70s, low 80s)

Course / Dogs: Stone Mountain, 4+ laps around the mountain; no dogs

Nutrition / Hydration: Nutrition/hydration: 2 biscuits prior to the run; 1 Gu every 5 miles, water, Endurolyte capsules after 10 miles

iPod playlist: new Alicia Keys, some 80s (Prince, rock ballads), Coldplay (shuffled)

Notes on the Run:

When the alarm went off at 5:10 AM, that surprisingly wasn’t the worst part of my morning. Won’t go into the details, but suffice it to say today was my day to learn to turn a negative mental state into a positive one. It took one lap around the mountain. The first 5 miles were pretty bad and I was having all kinds of negative thoughts about not being able to finish. I enlisted the help of Alicia Keys and memories of the way I felt when my mom was dying of cancer and taking care of her was getting really tough—like giving up and going home. But I didn’t, either time.

I had to recharge my iPod twice on this run in my car, since it just froze up twice, after the second and third lap. Since my stereo plays (and charges) the iPod, I hooked it up with the key in, left one door unlocked, and went up to the bathroom area to refill my fuel belt bottles. I was glad it worked because after starting the run with music, I did not really like having to listen to others’ conversations while I walked by after it crashed. I think it crashed because I have the 30 GB video iPod, which is not really supposed to worn running because of its hardware. I had to keep adjusting the arm band so that it would rest on my forearm, reducing the jarring on it. That helped the last lap and couple extra miles, so I finished strong to Coldplay.

I felt amazingly good for the fact that I ran 22 miles. I attribute this to several factors, though I am not sure which one played the most important role. For one, I really tried to work on my biomechanics, that is, to try to space my legs enough that they are closer to being directly under my hips (i.e., spread my legs more than usual, no puns PLEASE!). This is harder than it sounds, especially when you think of the mantra, “put one foot in front of the other.” If you take that literally, and as women being taught to not separate our legs too much, then those factors combine to mess up our running stride. I know my right hip is less strong than my left, and it extends down to the knee.

And while I do believe this change in stride made a real difference, I also believe my nutrition strategy made a difference. For one, I used Endurolyte caplets for the first time, and these are supposed to prevent cramping. Also, I had a Gu after every 5-mile lap, followed by at least 4 oz. of water, as well as drinking water all along the course. Though when reading the reviews of Endurolytes, I tend to think that it made the most difference in my legs not hurting.

I didn’t eat immediately after the run, though I drank a chocolate milk for a recovery drink. I didn’t eat anything for about an hour though, after taking a shower and cold bath.  I never do this, but thought it would be fine, and I just wasn’t that hungry. After finally eating something, then more a little later on at Panera Bread, I was feeling nauseous and dizzy about 20 minutes later. I still haven’t figured out if it was food from Jason’s deli on Friday night (since my stomach was already a bit uneasy on Saturday morning, the long run, fatigue, the eggs and/or rice I ate at home, the Panera Bread, or a combination of any or all of the above, but I was not feeling well.

After going to Atlanta Dragway on Sunday for Summit Nationals NHRA championships, I realized this was getting worse. I ended up staying home on Monday from work, and had to cancel my trip to Massachusetts. This is a major disappointment since I was supposed to see my friend and roommate from grad school, Shona. I also have never been to Boston, so this would have been a great, but busy trip. I have learned from a trip a few years ago never to travel on an upset stomach on my first and only ever most disappointing trip to NYC, which still upsets me just to think about all the activities I had planned which never occurred because I was feeling sick in my (boutique, right by Times Square and Broadway) hotel room.

Three days later, I still don’t feel well. I’m not eating normally. I just hope I can recover in time to not lose my fitness gains or muscle mass since I’ve been mostly laying/sitting around the last 3 days.

My Vibrams

All the rage in the running community is barefoot running, or the closest thing to it which still protects your feet--running in Vibram FiveFingers. I finally caught the rage and got my own pair. Just took them for my first test run...all of about 2 minutes, on the street at 9:30 PM with Sandman off-leash. I admit I am being a bit anal about the breaking-in period, which I've heard to be fastidious about, but I also just got around to running with them since I've been working nearly all night. (Ok, so I took an hour to recover on facebook (from work, not from working out) , but it's less calories than beer). I hear your calves and butt really need a breaking-in period, so I've been walking around in them for a few days, and now was my first attempt at running.

I'm going to start using them at the gym before I even attempt a real outdoor run in them. Frankly, the thought of having them on at the gym is a little embarassing since they are so ugly and I really don't want to have to talk to everyone who asks me about them. I will wait to run in any real way until after my 22 miler on Saturday, as I don't want to do anything weird to my legs before what will be my training run...wish me luck!

Scott Rigsby: an inspiration

Working at CDC is really cool at times. This was one of those times. A fitness workgroup brought Scott Rigsby to CDC on May 7th. If you have never heard or seen Scott Rigsby, you are in for a treat. He is an amazing individual, with very humble and humbling story.

This is Scott Rigsby. He is the first double amputee (below the knee) to complete the Ironman. Yes, THE Ironman, the one in Hawaii, the grand-daddy triathlon of them all!  But it did not come easy or quick.

He has an amazing story of struggles (physical, mental, emotional, spiritual), training, injuries along the way (broken vertebrae), and triumph to finish the goals to set for himself, against all odds. When I heard some of his race stories, I was just in awe. In one race, he spoke of how much he bled due to his prosthetics not fitting right, since he had lost so much weight training for it.  He had to take them off every 3-4 miles to let the cups of blood out. And to think I moan and groan about my knees and hips "hurting".

His other anecdotes were equally awesome. When he decided to train for the Ironman, he didn't know how to swim without legs, and he didn't own a bike. He got laid off from his job, which ended up being a blessing in disguise, because not only did it allow him to train more, but when they hired him back, they paid him twice as much. 

He now has a book and a foundation. He is dedicated to helping other people with physical challenges, especially military men and women. Though he really wants to inspire people, he comes across as the most ordinary guy that he really IS inspiring. He really makes you think, "if he can do it, I can do it." I told him when I met him after the seminar that I will no longer complain about my minor pain after hearing what he has been through. I'd like to read his book, but I'll have to add it to my ever-growing list...

The ice bath cometh, after 20 miles

I experienced what I have been reading about on May 1 -- that mental preparation to a challenging run is key. Case in point, I went to bed believing I was not going to be able to run on Saturday because it was supposed to be storming. However, I still had a pasta dinner because the forecast had changed so many times in the last 3 days, that I was going to prepare---just in case (plus I love pasta). When I checked the forecast once again at 10:30 or 11 PM, it was supposed to start raining around 4 AM and continue all morning. So I stayed up entirely too late (almost 1 AM).

When I woke up at nearly 8 AM because the dogs had to be let out, I was shocked that not only was it not raining, but it had not been raining. It was misty, however, and rain was threatening. Forecast was rain around 1 PM, so I thought if I could at least get 15 miles in, I would good. So I ate some leftover spaghetti, some eggs that Tarrus cooked, got my fuel belt ready (no icey bottles this week), my gels, and packed up. I got my body glide in all the right nooks and crannies (no chafing this week--yeah!!), and headed out the door.

I was feeling great after 10 miles, and thought the 3rd lap around the mountain would really start going downhill. But I practiced what I'd been told in a group run a few days prior to this about shuffling...shortening your stride to reduce the impact on your knees and legs. It worked because I only really starting feeling the pain in the 4th lap, and even then, it wasn't as bad as my 18 miler. Better than that, the rain held off (actually until Monday, just in time to mess up traffic--forecast was really off). I believe that the hills at Stone Mountain are actually better for me than the relatively flat course but uneven, edge-of-the-road pavement at Brookhaven. Plus Stone mountain has bathrooms and drinking fountains along the course, which is necessary when you are out there 4+ hours.

The cold water bath this time didn't help as much as previously, though I think that is because my trainer Shaka made me do legs on Wednesday and they were already sore from that. She killed with the lunges and squat/lunge combo, but her training is paying off, so I'm sticking with it. Plus she knows a lot of the cute guys at the gym! (ha, Tarrus, you reading this? I didn't think so!)

18 miles...and my knees are killing me

Today was the dreaded 18 miler. This was the distance I have feared when hearing others talk about "hitting the wall." It took me 4 hours because I kept a steady slow pace (12 min/mile), and I did 3/1 run/walk intervals throughout the entire run.

I have been reviewing some of the content in Jeff Galloway's Marathon book lately to remind me of his tips for the longer distances. Some advice that came in handy today was to visualize images of positivity. This involves the creative right brain and deflects negative thoughts and doubts from the left brain. My left brain is dominant as it is, and this chapter helped explain why I always rationalize not pushing myself too hard--I believe the warnings in my head that I can't go on, that it's just too hard, that I could injure myself, etc. Today, I imagined a "fortress of discipline," deflecting pain, doubt, negative voices, the people around me, cars that were driving too fast and too close to me, etc. I imagined nice things inside with me: Tarrus, my pets, my friends and family, waterfalls (it was hot out), a lake I saw on the golf course, and a mosquito net to keep out the bugs! This "fortress of discipline" not only helped pace me around a 12 minute mile while I was running, but also helped get rid of the negative thoughts I kept having.

The last 4 miles were especially tough today. I forgot to bring my knee brace today, though my (right) knee has been hurting lately on long runs, even while wearing it. I was feeling the knee today, starting around 9 miles. It got really bad for the last 3. My hip (right also) was also acting up. Every time I go to the chiropractor, they have to adjust my right hip. After using The Stick on my right IT band trigger points, it was like magic how fast my hip problems cleared up. But apparently, they are back! Can't wait to go back to the chiro on Monday!

The cold bath was colder today than for my 16 miler, and I wore an ice pack on my knee for about 30 minutes after eating. I am anxious to know how I'm going to feel in the morning. As for now, I am exhausted and can't imagine how I will be running 1-2 more hours during the race....starting to really question how I will get through this now...can't imagine how my knees and hips are going to hold out. I may have to do 2/1 run/walk intervals for my 20 miler in 2 weeks and see how that goes.

10 miles at Stone Mountain during Confederate History Month

My long runs are now every other week as my mileage is increasing. This week was a 10 miler, so I took Bella to Stone Mountain for 2 laps around the mountain. Early in the run, I heard what sounded like bombs. I started noticing confederate flags on signs, cars, and motorcycles early in the run. I remembered that it was Confederate history month after hearing about the Virginia governor making his proclamation that failed to mention slavery as a significant factor in the war.

Looking back, my decision to take Bella on the trail on the second lap could have been better thought out. I forgot that this trail went straight through the park by the Confederate Memorial carving (that I hear the federal government had to finish years after the War was over...touche). We ran right through the middle of a pack of people memorializing the Civil War soldiers, wanting to scream, "GO NORTH." But I was scared for my life, so I didn't. The very last canon fire came right when we got back in the woods, and it scared the crap out of Bella. I had to work hard to calm her down because she tried to run faster than I could run, given that we were on trails and one wrong step could result in a twisted ankle.

But all went well, and we fgot back on the main trail. Bella barely took a drink from the doggie drinking fountains that were around the mountain. So at one point, I saw a creek on the outside of the mountain and decided to take a little jaunt over there to see if she would drink from a stream. Of course she did, even though I was worried that she may get sick from whatever is in the water. I was willing to bet on clean water versus heat exhaustion as it was getting pretty warm (70s).

But again, all went well, and so far, no signs of sickness from Bella, and the run ended fine, with no dixie run-ins. Eighteen miles this Saturday....uh oh.

My 16 miler at Stone Mountain

I had never run 16 miles...ever. That said, it was finally time to break out of the half-marathon mini-recovery and have a real training run. So on April 3, the date of the Final Four, I took to Stone Mountain decked out in my new MSU running shorts. I enjoyed running in these shorts so much that I have decided these will be my new racing shorts (if running in warm weather, of course).

I had a running partner for the first 2 laps around mountain. These felt great, though we took the Cherokee Trail which shortened the distance of the first lap by nearly a mile. So on my third lap alone, I had to add some distance at the end, then turn around and come back to make the full 16.

By the last 3 miles, I was not feeling very good. My lower back hurt, which has never happened to me during a run. My legs were also really tightening up, probably due to the hills, and also due to taking too much time off after ING. I really hadn't intended to take that much time off, but due to Spring coming, there were lots of pressure systems coming through, meaning a week of migraines for me. So I had to lay off on the mileage during the week preceding this run. It got so bad during mile 15 that I considered NOT going back out for the last mile. But I knew I had to push it, as I am now in the home stretch of training, and need to prove to myself that I can go further than I've ever gone before...and survive!

When I got back to my car, I ate and drank and stretched. I decided that after showering I would take a cool (but not ice) bath and see if it made a difference since I was already hurting. I also didn't want to be waddling during Easter church service and dinner with Tarrus' family. I sat in the cold bath for about 10 minutes. It wasn't even that cold, but it made all the difference because I was not even a bit sore when I woke up on Sunday. I was shocked! I am a firm believer in the cold bath. They will have to get colder as my distance increases, I'm sure, but I know they will save me!

ING Half Marathon 2010

Excuse the belated post, but since I only have a few followers (all of whom have already heard my ING update), I've not really been so good about being prompt.

THE ING GA ROCKED!! Or better yet, I rocked the ING Georgia Half marathon in 2010! My training is paying big dividends already. I ran my PR (personal record) of 2:26:39, shattering my previous best of 2:32:16 last year in Miami by almost 6 minutes!

Not only did I run my fastest race ever, but check out these facts:

• This course was much hillier than the flat courses of Miami and Disney, my 2 previous PRs
• I took MORE walk breaks, at a 3/1 run/walk interval for the first 10 miles, then ran the last 3 straight out (more on this later).
• I finished the last half of the race faster than the first half, which is what you are supposed to do! To be more specific, my first 8 miles averaged 11.6 minutes per mile, while my last 5 miles averaged 10.6 minutes per mile. I couldn't get the actual half-way calculation since ING only had the 8 mile split.
• I felt great during and after the race, and was hardly sore the next couple of days. This is a rarity for me. I'm usually very sore, because my training in the past has been less than consistent. 

So, I felt very good about this race, especially because I didn't go all out, since it was a secondary race. I did, as mentioned earlier, ran the last 3 miles straight out with no walk breaks, but that is because I had so much left in the tank from my 3/1 run/walk intervals.

So why the 3/1 run/walk intervals? I saw Jeff Galloway speak at the Expo on Saturday. though I've read his books and firmly believe in his run/walk/run philosophy, I have still utilized it mostly during training. I used to do 4/1 intervals during training, but during a race, I would run a mile, then walk for 1 minute. I decided that I had nothing to lose by taking more walk breaks and testing out his theory, and boy was he right on. I somehow thought that maybe it only worked for "real" runners, or those at their peak, but it really did work for me. So now, I'm planning on using the 3/1 interval not only during training, but during my full marathon in June.

Run around Diamond Head

So my trip to Hawaii coincided with my 15 mile training run. Tarrus decided to come with me, supposedly to keep me safe, but I think he just wanted to run past all the women in bikinis on the beach! ;-)

It was a gorgeous run, with a great breeze, upper 70's temps, and fresh ocean air. My sunscreen (Neutrogena 60+ pure and clear Baby formula) stayed on during the 3 hour run, so no sunburn. I even got a little shot of Coppertone spray on my neck from a surfer who was prepping when we ran by him.

We started near Ala Moana park, then went down to Waikiki Beach, and continued on to Diamond Head crater. We didn't go all the way up the trail to the mountain, but made it up to the city park.

Me in Ala Moana park

Because we stopped to take pictures along the way, I stopped my GPS at times. Apparently, I forgot to turn it back on, because there are holes in the route mapping, and our mileage didn't add up to 15 at the end. I'm guessing we went bout 14 miles total, even though our host had mapped out a 15 mile run.

Tarrus and I on the way up Diamond Head

You can see why we had to stop and take pictures..right around this spot was where I forgot to turn my GPS back on. It was so beautiful, I commented that I would run EVERY DAY if I lived in hawaii. Tarrus said, "No you wouldn't. You'd find something else to do." He was right. I would, and we did...we snorkeled, kayaked, and body boarded, and just plan swam. Sunscreen was my best friend this vacation, with Tarrus, Ikuko & Eric and the girls a close second!

 Before the ride...we had to pack camera away before we headed off...and see me here, I was posing and got killed by that wave right behind me...trying to be cute. These were the biggest and strongest waves I had ever been in at Waimanolo Bay. They got even stronger after lunch, when Eric joined me. Wow, it was fun, but dangerous.

7 miles on the beach

Saturday I was in Folly Beach South Carolina. I drove the 5 hours down on Friday afternoon to visit my Dad who is visiting his former work colleagues and friends. He is staying with Rick and Sherry Teerman, who graciously hosted us in their condo overlooking the beach that they live in during long Michigan winters.

Because my long runs now take place every other week, this week I only had to run 7 miles. Because South Carolina was also affected by the cold spell gripping the South, it was in the 30s. Though it was cold and windy, the view was fantastic! Also, so no one confuses me with Wonder Woman, the sand here is very packed, so it was almost like running on the road.

I ran the first 30 minutes with Rick (our host), taking no walk breaks, since this he regularly runs 30 minutes. We went against the wind (south) to start, which meant the turn-around was great. Because of my GPS, he was glad to find out the mileage of his regular route, which was 2.5 miles.

I continued on past the pier and went another 2.5 miles or so. I say “or so” because I changed my watch settings to turn on my new run/walk interval tones, which totally reset my mileage adn I was not sure how far to go before turning around. In true fashion, I turned around too early and had to make up distance at the end of the run.

Because the tide was on the way out, the beach was really long. On the way up, I had gone around a big pool of water that had a small inlet to the sea. On the way back, I was running closer to the water, just enjoying the view. Only when I got to end of this very long pool, did I realize that I was going to have to back-track a long way, or go through 10 feet of cold ocean water. I chose the water, and completely soaked my feet and shins in 50 degree water. Oh well, at least I can say I got in the ocean!

After running about a half mile in wet sloshing shoes, I decided to try out barefoot running that I’ve been reading so much about in Born to Run. If you run at all and have not read this book, proceed to purchase it and read it with haste. It is entertaining, educational, and really well written. Inspired by it, I ran the last mile with no shoes, with cold feet on the beach. It was a great feeling. I felt so blessed to be out there running, even on the cold windy beach, looking at the magnificent ocean. Mom would have loved it!

13 miles!

I joined a new Fitness List Serv at CDC and through that found a small group running at Stone Mountain on Saturday. It's 5 miles all the way around, so we went around twice with a small group of women runners. We did a 3 minute run/1 minute walk interval, and it went really well, especially since the course is pretty hilly in parts.

I learned quite a bit in my group run. First off, someone had my GPS watch, the Garmin 305 Forerunner, and she told me how to set my watch to beep at my desired run/walk intervals. This is a huge weight off my shoulders since I don't have to calculate the desired time to run and rest. If you are familiar with my math skills,  you know what a good thing that is. It also keeps me from having to look down and pay attention, which is especially nice when I'm running with the dogs, holding the leashes.

I also found about a great website podrunner.com where you can download house and techno playlists that are designed for runners, FOR FREE. Still have to figure out how it all works, but I really need some new running music for those runs indoors and when my long runs are not with groups.

Since the run around the mountain was only 10 miles, I needed 3 more to complete my goal. So I drove home and finished my run with the dogs. They had been so disappointed when I left in the morning with my running clothes, so I was happy to get to take them out around the neighborhood for 3 miles, though I was very tired that I wanted to cut it short.

My legs were pretty sore and tired after this run. I hope I haven't over done it...I hadn't done my 11-12 mile run 2 weeks ago, so 13 miles was kind of pushing it. But after taking 2 weeks off for my ankle, I was eager to get back on schedule. After having my amino vital recovery drink, a clif bar, and some chocolate milk, I stretched for about 20 minutes. After showering, I wore my Zensah compression sleeves which are supposed to help with recovery. My legs were pretty sore, and as this was the only time I've ever done 13 miles for a training run rather than a half marathon, I wasn't sure what to expect in the morning.

This morning, I woke up and my legs were kinda sore at 6 when I got up to feed the cats. I went back to bed, and when I got up at 10, I felt pretty good. I've been hungry all day though, so trying to balance a desire to lose some weight before my Hawaii trip and my need to eat to make sure I'm recovering well. I credit the run/walk intervals that kept my legs fresh even when I wanted to give up on those hills (and the pace of the group that was faster than I would have gone towards the end).

Glad next week's run is only 7 miles. Next long run is March 6, in Hawaii, and is supposed to be 15-16 miles, so we'll see how I fit that into our trip. We're going hiking on a military base which should be lots of fun, complete with kayaking that I've been wanting to do for a long time.

Injury Update: Ankle Sprain, Feb 5

So I think it's definitely a reoccurence of my old ankle sprain. They say once you sprain it, it's vulnerable to another sprain. Even though there was no new trauma (at least nothing significant that I can remember), it feels like the last time I sprained it.

I haven't had any real swelling though, so hopefully with adequate RICE (rest, ice, compression and elevation), it will heal quickly so I can get back to training. The bucket of ice and water my trainer recommended is soo not happening (sorry Shaka!). Instead, I'm filling a bag with ice cubes and putting it in a sling designed for this purpose, and leaving it on for 20, and off for 20, and repeating this all night, all while elevated. Pros of this method: I've caught up a lot of TV that was DVRed; Cons: I think I gained a pound or two back this week, and my house is a disaster.

In the meantime, no 11 miler for me tomorrow. Instead I'll be cycling tonight and swimming tomorrow, trying not to lose the cardiovascular gains I've been making.

Additionally, I'm wearing my soft ankle brace whenever I have shoes on, and I'm back to using Superfeet insoles in my shoes. I'm considering the possibility that I caused this injury through carelessly forgetting to transfer my Superfeet into my new shoes, despite the fact that I've used them to run for last 5 years or so (not the same pair obviously). This thought does not make me happy, so I'm trying to forgive myself for it!

Injury update, Jan. 31

The inside of my left ankle was bothering me yesterday during my run on the treadmill. I tried to vary my gait a little in the way I put my foot down, and it went away. Later on, it came back. When I was stretching, I thought it went away. Later when we went to get lunch and go shopping, it came back.

Consequently, today I am wearing my hard ankle brace. A couple years ago, I sprained this same ankle while running with Bella and twisting it on some uneven grass. I went to Dr. Peebles, a foot and ankle sports injury specialist in Atlanta who gave me a hard brace. I eventually moved to a soft brace and ran with that for at least a year afterward. I have recently given up the brace as my workout gear has seemingly gotten a little out of hand. It looks  like I'll have to locate it in my mess of workout gear and run with it again. In the meantime, I'm using the hard brace around the house today.

Be Good to Yourself

Distance & Time:  10 miles, about 2 hours 

Run / Walk Interval (in minutes): 4 / 1 (generally)

Weather:  30s, light drizzle

Course / Dogs: PATH outside my house with dogs for 3 miles; last 7 miles on treadmill at LA Fitness

Nutrition / Hydration:  Cliff bar for breakfast; Sharkies energy chews and water on treadmill

Notes on the Run:

The morning started at 7 AM. I woke up early to attend an 8 AM seminar at Big Peach Running Company, my favorite running store in Atlanta. They were giving away two free entries into ING Georgia, and since I decided to run the half this year, I wanted to win. They also had group runs with official ING pacing teams, a sports nutritionist on hand, and served breakfast after the group run. Mizuno was on hand for giving their shoes a test run. The morning had great potential!

When I got there at 8:05, the pacing teams were already filing out the door. They were still giving away raffle tickets, so I eagerly got in line, but was one of the last to get a ticket. My number was 532 (remember that, it will come back in play in a moment). First they gave away goodies like clothing, and the first winning number was 533. They gave away a few more. Finally they got to the free race entries. The first two numbers they picked were not claimed; turns out they had already left with the pacing teams. Wouldn’t you know it, but the next number was 531. If that wasn’t bad enough, the next free race entry went to…yes you guessed it, 530. Recap for those not paying attention, if I had been 1 or 2 persons earlier, or 1 person later, I would have won something. But I won nothing. But all was not lost. I could still go on a group run and try out some new shoes, I assumed. I went out and the ING booth was set up registering people for $10 off the price. So I decided to sign up, and I got a 2009 race shirt for free and only paid $70 for the half marathon. By the time I got my race registration, tried to get shoes to test (they start at 6 and I’m a 5 or 5.5!), everyone had already left and it started to rain. The wind and cold were so disheartening that I decided to go to the gym and left, despite the fact that this area (Brookhaven) is one of my favorite neighborhoods to run in.

As I drove, I realized I had all my warm weather gear and would not want to run indoors with my warm weather pants, underarmour shirt, etc. So I decided to go home, and, because it stopped raining for the most part, and because Bella and Sandman were so eager to go running, I decided to warm up by taking them out for three miles or more depending on how I was feeling. It ended up only being 2.82 miles because the cold and rain just got to me. I simply did not want to go on with them.

I finished the run at the gym with my iPod. “Be Good to yourself”… “when nobody else will” by Journey was playing. I got a burst since that is what I have been practicing, especially this morning, by buying my own race registration when they gave it to everyone except me, and running when and where I felt like it. I continued it by resetting the treadmill after 3 miles in case anyone came by and saw that I was on past the 20 minute time limit. I had my spot at the end of the row with no TV in front of me, and that is how I wanted it.

I can’t wait for it to warm up…just a little, that is. But as I’ve been told, be careful what you wish for!

Going both ways

Distance:  9 miles

Run / Walk Interval (in minutes): 4 / 1

Weather:  41 degrees, very light drizzle

Course / Dogs: PATH outside my house; WITH dogs for 5 miles; last 4 miles on treadmill at LA Fitness

Nutrition / Hydration:  Apple and 2 fruit & nut muffins for breakfast; Gu and water after 5 miles, water on treadmill

Notes on the Run:

I stepped out the door and knew it was not going to be a great run. It was nothing I could put my finger on; perhaps it was fatigue or the return of cloudy, cold weather. Regardless, I found myself wondering what the hell was wrong with me for having thought it was a good idea to run a marathon.

Once again, I underestimated the cold weather and had to turn around after 1 block, this time to get a windbreaker and more kleenex. After setting off my security alarm when I came back in the house (had mistakenly set it to the maximum setting), we were off for the second time.

The run went relatively smoothly, and Sandman started to get tired around 4 miles, so we headed back home at about 5 miles. Though once home and after some Gu and water, Sandman noticed his gear was off and Bella’s and mine were still on. He acted ready to go back out so I decided to re-load him up, but take out the ankle weights in their backpacks and see how far he could comfortably go.

At this point, I’d been indoors enough to feel that I was wet with sweat yet still cold. I had no sooner turned on the alarm to go out again when the garage door came up, Tarrus had returned. He thought I was just on my way out and mentioned wanting to go to the gym, and a light bulb turned on—I was finishing my run there. Stepping out in my cold clothes after having warmed up proved a huge de-motivator for me! So I changed my sports bra and shirt, and we were off to the gym. The last 4 miles was great indoors, not to mention the fact that I had about a half hour break.

Sandman and Bella...on a "rest" day

These are my dogs without their running gear on. Mom called them her grandpets, though she never got to meet Sandman (red-nosed pit bull) in person. Notice the tortured look in Bella's eye from Tarrus making her wear his shirt for his entertainment. Not sure if this qualifies as "cruelty-free" or not...may have to consult the ASPCA on this one!

Running in the Rain

Distance & Time: 8 miles, 1 hr, 55 min.

Run / Walk Interval (in minutes): 4 / 1

Weather: 40 degrees; slight drizzle to moderate sprinkle

Course / Dogs: PATH outside my house; WITH dogs

Nutrition / Hydration: Apple and Sharkies energy chews before run, along with water; no hydration during run. A whole fruit smoothie with whey protein for a recovery drink afterward.

Notes on the Run:

I got up excited for my first above-freezing run outside in 2 weeks. The dogs were more than excited as they have not been running in 2 weeks either (they don’t go without me, the authorities or the neighbors wouldn’t appreciate it too much). I went out to test the air and it felt so warm compared to the 20’s and lower that we’ve been having; the sky was gray but it was dry. I ate an apple and packed a Cliff bar in the doggie pack; we’d been walking to warm-up for about 5 minutes before I realized I would have to go back to the house and get more sustenance and my buff to keep my neck warm. I quickly downed some Sharkies energy chews and a glass of water, got my buff on and headed back out the door.

When we walked back out, I noticed a few rain drops. But, hey, I ran a 5K on Halloween after being poured down on, so this was nothing, I thought. Besides, there was only a 20% chance of rain before noon, so I thought we’d be fine. And we were, but by the end of the day we were pretty wet. The thing about running in the rain is that the worst thing that happens to you is that you get wet.

The run other than this was pretty uneventful. I did bring Sandman (my pit bull) back about half-way into the run since he was lagging behind us a bit. I brought him back home, and Bella (my border collie mix) and I went back out to finish the run, feeling a bit colder after being back in the house.

Wanting to stay near the house for the final 3.5 miles in case it really started pouring down, I ran down streets I had never run, since I usually run down the PATH, which is a cement bike and running path from Atlanta all the way to Stone Mountain. My Garmin GPS came in handy here since I wasn’t sure of the distances, and I was able to finish the 8 miles within 75 feet of my house. I was very grateful for this, as I was wet, Bella was smelling like a wet dog (well, she WAS a wet dog, but I digress), and my heart rate was elevated in the last half mile and I wasn't feeling like going any further.

All in all, it was a good run, and I was happy to be home, dry off, eat something and take a long hot shower. Now to enjoy the MSU beat-down of Illinois, and the Colts beat-down of the Ravens!

7 Miler: I had to do it (inside)!

Date: Jan. 6, 2010

So no fancy table for this one...I took the easy way out, folks. I did my 7 miler ON THE TREADMILL at L.A. Fitness. It was an easy choice, at 22 degrees outside and -1 windchill (Fahrenheit, ahem). Because it was so busy at the gym, I actually did 2.5 miles, then got off and let others have a chance, to avoid dirty looks, guilt, and so I wouldn't get kicked off by gym staff.

After about 10 minutes of talking to Tarrus (not WITH him, he was rocking the new ipod I got him for Christmas), I got back on to finish the rest of my miles. I was feeling great...until my ipod went dead. This actually turned out to be a blessing because it was stuck on Kirk Whalum, and jazz may be great, but not when you're trying to kick ass on the treadmill! See, what had happened was...I left my ipod in my car in the freezing temps, and since it is delicate and not used to the bitter cold (much like me), it was not working properly and died.

So I had the opportunity for the last 4.5 miles to practice "positive imagery" skills and mental thoughts. I imagined my heart beating strong, and my muscles tissue being pumped up with every stride. I was feeling great!...Until I remembered that this measly 7 miles isn't even one-third of the distance I will need to go to finish this race! But...one step at a time, I told myself, and finished the distance still feeling really good.

Tarrus and I proceeded to go to Panera Bread to stuff our faces. I had the tomato and mozzarella panini and tomato soup, and Jones soda root beer flavor (full cane sugar, not Splenda, I just burned over 500 calories!) Then he went and got a side of the new Vermont White Cheddar macaroni and cheese since I was craving it, and I was in heaven!! I overate, but it was worth it!
(Note to self: will not continue to lose weight if you increase calories immediately after burning them.)

P.S. My ipod resurrected itself after syncing with iTunes...what a relief. I love Apple products!

6 miler on Saturday

Distance: 6 miles

Run / Walk Interval (in minutes): 4 / 1

Weather: 30 degrees (generous) with wind chill of 22; winds at 16 mph, gusting to 25 mph

Course / Dogs: PATH outside my house; WITH dogs

Nutrition / Hydration: Corn bread with syrup for breakfast. Gu gel and water prior to the run; no hydration on the run. Chocolate soymilk for recovery drink.

Notes on the Run:

As you can tell from the weather description, this was a LOVELY run; hey, at least the sun was shining. Despite my 3 layers, after an initial walking warm-up, I had to go back home to get my face cover-up since the wind was whirling and I just wanted to go curl up on the couch. I’m so proud of Sandman for going all 6 miles, but even more proud of myself for not going to gym and doing the treadmill like I was tempted to do.

This time, I had my cold weather pants, wool running socks, and ear cover, hat and hood on, so I was prepared. Unlike my cold weather run a few weeks ago where I proved once and for all that I AM allergic to the cold, my legs were only slightly irritated this time, and NOT broken out in hives! YEAH, progress! I’m so glad that my long runs will come when the weather is better (I’m say now, before it gets hot and I’m cursing the humidity!).

Besides the weather, because of the holidays and finding excuses NOT to go to the gym much this week, my legs were screaming at me. I believe I may have sustained my first actual IT band injury. I felt a dull ache in my upper left thigh (near my hip) around mile 3, and it continued throughout the run. I stretched around mile 5, and it helped slightly. I am going to have to stretch better from now on, especially when I take breaks from working out like I did for Christmas and this week.

The treadmill stress test on Wednesday probably contributed to this situation, given that I was running on 10% incline and fast speed after no warm-up. My heart, cholesterol and everything is great, by the way; it was all precautionary testing because my personal trainer tried to kill me on the stairs one day (just kidding, I may have exercise-induced asthma, so I’m trying to warm up properly and keep my heart rate below 195 so I can breathe at all times).

Welcome to my Journey

Happy New Year! There is no time like the present, so I'm finally doing what I said I was going to do and create my marathon blog.

This site will track my progress in training for my first marathon, the Rock 'n' Roll San Diego Marathon on June 6, 2010, a mere six months away!


A bit about me: I've lived in Atlanta, Ga for about six years and originally hail from Michigan. I've completed five half marathons since 2006.

Why am I crazy enough to think that I can train for and complete a marathon without killing myself? Very good question....well, 2009 was a challenging year beyond just turning 35 and the Spartans losing the men's NCAA basketball championship (badly). My mother Nancy Kuiper was diagnosed with cancer in June and died on July 31, 2009 at the age of 69. One thing she regretted was that there things she never did because of fear. This sentiment, combined with a pretty bad movie ("Run, fat boy run!") was the inspiration for this journey that I now have to do since I've told way too many people about it to back out now! In addition, I thought it would be a great way to raise money for one of her favorite charities, Best Friends Animal Society. More on that later and how you can donate (still figuring this blogging stuff out!)

What will I do with this blog? I will post updates on my training, not necessarily in eloquent or creative style, but updates nonetheless. You can track my progress, provide me support (PLEASE?!), and will hopefully be encouraged to tackle something fearless yourself!