26 Mile Split Run - Day 2

From my last post I shared with you that I was more than likely running solo today. But, my long time friend and running partner, Stephanie, text messaged me yesterday asking about the run. When she learned that I would be running solo today, she said she would be joining me for the first hour just until the sun would be rising and she could still get to church on time. Let it be known...that SHE ran 24 miles yesterday. But, because she is a good friend and was concerned for my safety, she joined me this morning at 6am and we shared a 4 mile run together. Afterwards, the sun was beginning to peek through the clouds and she went on to church and I ventured off on my own for the remainder of the miles. The weather was once again on my side today. At 6am it was a breezy 72 degrees! During the run, I felt strong. My energy was at full performance. My only "complaint" was my left foot was giving me some pain. I pushed through and since the pain wasn't escalating, I continued. I put one ipod earphone in one ear and used my other ear to hear my watch when it beeped and/or anyone behind me. The run was not too bad on my own. I had certainly never ran that far by myself for a training run. There have been times during a half marathon that I find myself behind my pace group, but at least there are hundreds of other runners beside me all trying to reach the finish line. This morning was a big accomplishment for me. I found myself fighting back the talk in my mind of ways I could turn around early. I could have easily used my foot as an excuse, but I didn't. And it was so great to take that last step and say that I had run a complete 13 miles today!!! I actually clenched my fists as a symbol of victory when I reached the mark today. I have spent the rest of the morning resting. My left foot in particular is quite painful. I have iced it and spent very little time on my feet to give it a chance to recover. Overall, I feel great besides the foot. I will watch and see how my foot improves to determine my level of activity for early this week. I may have to take a couple days off exercise if my body requires rest. Thanks to all of you who have supported me through this weekend. Accomplishing a 26 mile weekend is HUGE! And I could not have done it without YOUR support.

26 Mile Split Run - Day 1

This week called for a long run...and from the advice of my running coaches, we decided it would be wise to split up the 26 miles over 2 days. This way, I am still feeling the effects of 26 miles on my body within 24 hours time, but not all at once. In preparation for this weekend, I decreased some of my weekday running. The combination of preparing for today and my work schedule, I only ran 3 miles on Wednesday this past week. I also did TRX 3 days. I have also continued a strict schedule of my intake of BCAA/Glutamine powder, whey isolate, and nighttime casein protein. Having completed today's miles, I am feeling golden. I can remember a time not very long ago when it took ALL I had to make it 13 miles. The combination of ZERO history of exercise, lack of training, crappy lungs, inadequate nutrition pre/during/post race, wrong pace, and simply just being inexperienced, led to a miserable run. It's amazing what a little time and knowledge can bring. The girl I used to be would never recognize me now. Even if I never run another step, I know that I have evolved into someone beyond what my capabilities used to be. I can actually find the steady deep breathing, excessive sweat, and the timing of my intervals to be quite refreshing. On a day like today when there is a cool breeze at my face, the only word that sums it up is DELIGHTFUL. On a not-so-happy note, my running coach stepped on a rock this morning and it managed to twist her ankle. She had to turn around and head back to the car about half way through the run. I just received a message from her that she will not be able to run with me tomorrow. And unfortunately, it was just going to be her and myself tomorrow. So, I may have the company of my husband riding the bike alongside me or I may be heading out solo. I have never ran that far alone, but the more I am thinking about it, the more I am ok with it. Running is great therapy for the mind and it may be nice to appreciate the silence. Meanwhile, today calls for hydration, nutrition, and REST. Stay tuned for updates on split run day 2!!

Taper Run and Dungeons!

Today was scheduled to be bridge repeats on the training schedule. However, some of the group opted to do a straight run. Leah and I set out to do just shy of 8 miles, while others in the group were doing as much as 20 miles. We specifically wanted to curtail the mileage today due to Leah's recovery from a foot injury and my 10:00am appointment at "the dungeon". Yes, you read that correctly. Since I have been doing TRX 3 days a week, I learned that the instructor also offers personal training. Today was our first session and it was intense! The training was in a warehouse gym (otherwise know as "the dungeon"), which was set up just like it sounds...there is no a/c, 2 fans, and a giant room of weights, boxing ring, football field room, and space for circuit training. But, not just the usual circuit training. Here is an outline of what the session entailed: jump-ups onto a plywood box, jumping on-into- and out a giant truck tire, pulling a weighted tire sled, swinging medicine ball, flipping 150 lb. tires, swinging a sledge hammer onto a tire, ab exercises on a mat, and pull ups on a high bar, just to name a few. WOW! I really surprised myself when I flipped 150 lb. tires! It was really hard and really amazing at the same time. Definitely something that will enhance my cardio and overall strength, while targeting specific areas like my abs. The 8 mile run was a cake-walk compared to the hour of intense circuit training. Needless to say, it was a productive day. Afterwards, I felt rejuvenated and enjoyed a day of relaxing and spending time with friends. I'm REALLY looking forward to sleeping in tomorrow! My first day all week of NO EXERCISE! This past week was intense since I increased my running days from 3 days a week to 6, along with 3 days of TRX. I also made some changes in my nutrition...I am taking a BCAA/Glutamine powder 2 times a day, whey isolate protein 2 times a day with glutamine, and a caseign protein before bed. My goal is to TONE and FIRM and not deplete my muscle strength from the increased running that the marathon training demands. Next week calls for TRX and a 26 mile split run on Saturday and Sunday. That's right...I will be doing 13 miles Saturday morning and 13 miles Sunday morning!!

7 and some change

Happy Labor Day weekend! I decided to skip Saturday's run as I was preparing to leave town for the weekend and instead I ran this morning. Leah and I met at 6:30am and had such a nice run! The weather was overcast with some mild humidity, but the occasional breeze and good company made for a really great run. We did a 4 mile loop and then headed over the Ringling Bridge. We think we did a little more than 7 miles today. It was one of those runs that could have gone on forever. I was feeling strong and all my body parts were cooperating today! My week ahead calls for TRX and running...and on Saturday, after my run, I have my first personal training session for circuit training. I will keep you posted! Have a great week!

Do-Over

This morning's run really aggravated me....I managed to pull myself out of bed and drive to the track and then couldn't complete a full run. So, I made up my mind to go to the bridge tonight with my son. It was a beautiful day and the weather was slightly cooler than usual, with only some major wind at the top of the bridge...but we managed to have a great run and NO SIDE STITCH! This morning must have been a freak occurrence...I am a bit sore from my recent TRX training, specifically under the area of my rib cage. I suspect that some of this soreness may have contributed to a spasm during this mornings run. Either way, I was meant to run again today, and I'm glad that I did. Tomorrow calls for the first day of a new month, an hour run on the track, followed by TRX.

Side Stitch

Since the 19 mile run on Saturday, I have recovered quite well. My foot is doing great with very minimal pain and my hip is starting to feel attached to my leg again...LOL. I have been stretching and iced my hip over the weekend. I spoke with a friend who is an experienced runner last night. We were talking about the frequency of my running injuries and he suggested that I increase the frequency and duration of my runs during the week. My schedule had been 3-4 miles on Tuesdays and Thursdays, and a long run on Saturday. Instead, he recommended running no less than 5 miles during the week. Additionally, I would be increasing from 2 days a week, to at least 4 days. I was always under the impression that I should be conservative during the week, maintaining a 45 minute weekday run, to avoid injury for my long runs. However, it is quite the opposite. By running less miles during the week, my body is not adequately prepared to withstand the long miles on Saturday. So, it is a conditioning approach to becoming stronger for the long runs ahead. Of course, it calls for a "dedication check" since it will require more time and commitment on my part to get these miles in during the week. With that said, I headed to the YMCA this morning to run the outside track. I walked the first lap as a warm up and then started running. Almost instantly, I developed a side stitch. This happens very rarely to me, but I know how to control my breathing and stretch to help it subside. However, today was not successful. This was a bit discouraging. I continued to deep breathe and stretch, but was only able to run (or attempt to run) for 30 minutes today. I suppose it wasn't meant to be today. I came home and did a bit of research to make sure there wasn't other things I could do....here is what I found on side stitch while running. It is described as a sharp, twinge of pain just below the ribs, usually on the right side of the abdomen. There is no direct cause of a side stitch, although some theories support that it has to do with what a runner eats prior to the run. One study reports that those that consumed fruit juice or beverages high in carbohydrates can instigate the onset of a stitch. The more complicated theory is that it is caused by stretching the ligaments that extend from the diaphragm to internal organs, specifically the liver. While breathing, the jarring motion stretches these ligaments. For some people, they exhale when the left foot hits the ground. Others, exhale when the right foot hits the ground. It is those that exhale when the right food hits the ground that may be more prone to a side stitch. During the exhale on the right foot, it causes greater force on the liver. So as the liver is dropping down, the diaphragm is raising. The theory is that this repeated stretching leads to spasms. If you develop a stitch while running, it is recommended to stop and place your hand on your right side of your belly and push up while breathing evenly. While running, concentrate on deep inhalations and exhales. Short, shallow breathing can instigate a stitch. Many times, stretching can resolve the stitch and allow for a pain free run. Also, slowing down the pace, even to a walk may help. To read more: http://sportsmedicine.about.com/cs/injuries/a/aa053100a.htm

17+1+1=19

Today was scheduled to be a 17 mile run...however, the weather was perfect and I was feeling a bit zealous, so I completed 19 miles. We started our run at 5am instead of 6am in an effort to avoid as much sunlight (aka HEAT) as possible. But, to my surprise the temperature was 74 degrees at 4am!!! The weather made for a very pleasant run considering we had so many miles to do. There was a great breeze through the entire run, especially on the bridge. I had a nice proportion of fluid intake, along with my Gu and dextrose. I think the last 3 miles were more painful just because I knew I was almost done. I had to work with myself mentally to talk myself through the last few miles. Now I will have a couple weeks of taper runs and then do another moderate run, maybe 15 miles or so? At the end of September I have a 26 mile split run planned with Nancy. So I am done with today's run and I plan to rest, rest, rest. My foot is holding up pretty well right now. I soaked in Epsom Salt and I am icing my feet as I type. Next week calls for more TRX and a couple 3 mile runs. I really am in awe that I did 19 miles today, I can't wait for Marine Corps!!!