my little "plan" ended up being changed multiple times. i got the OK to move in on friday night to save me from my 5 AM plan. so i went up to logan on friday night, unloaded everything (only half of it all...ugh) then drove back to SLC. home at 12:45 AM.
returned the uhaul trailer (i figured out how to back up after 99 tries) at 7 AM saturday morning. then i filled up my jeep with the not-so-heavy-not-so-big items and went back to logan to move everything else in. then i came back to SLC last night to make my monday commute to work a little easier. my current possessions include my laptop, a sleeping bag, a toothbrush, some clothes, running shoes, and one work shoe (left the left one in logan). really, so fun!
and about running...i snuck in a run yesterday morning before round 2 of moving. i ran my usual sunnyside/sugarhouse loop. 8 miles in 1:02. best i have felt all week.
PM: long walk around downtown. last one around here for 10 months. right adductor seems to be acting up. will monitor closely, as i dealt with adductor tendonitis off and on through high school when i was playing soccer. weird it would re-emerge now. it's not bad; just a discomfort.
11.5 miles easy this morning. i started feeling really hungry around mile 5, and then at mile 8 the hunger pangs went away and i became very, very, VERY thirsty. and still 3.5 miles to go! my throat was very dry and i wanted water so bad. at 1 mile to go a lady was watering her lawn. a beautiful trickle of cold water was running from the hose and splashing to the ground. this intensified my thirst so much. i almost asked her for a drink. finally made it home and drank and drank and drank. water never tasted so good. i guess i should be more conscious about my water consumption. thinking back, i hardly drank anything yesterday. not good.
thoughts on survival: thirst trumps hunger because water is more important. the body can deal with lack of food for quite some time, but water is vital. when i started feeling thirsty i no longer was hungry. i could have cared less about getting any food because all i was thinking about was water. the desire for water is much more intense than the desire for food. hunger pangs come and go, thirst does not go away until it is quenched. then you go one step higher. oxygen. lack of oxygen trumps thirst. the desire/discomfort level is even more intense because it is more vital to life. of course, this is all quite obvious, but i never really thought about it much.
10. kept it mostly easy, with a few pick-ups at 6:50 to 7:00. last two miles were 6:20 and 6:18. i logged them as MP miles, as that is the eventual goal. the pace was manageable, but i have A LOT of work to do if i ever want to even consider running a full marathon at this pace.
i finally felt ready to add back in core & weights to the daily grind. probably for the best. feeling the flab.
no internet connection yet in my new place in logan. bummer. probably won't be doing much blogging for a few days.
leg is runnable but bothersome. it takes about two miles before i can get into a comfortable stride without feeling like i am hobbling or favoring the left leg. this is probably not good, but in the past it has fixed itself with continued running, so i am determined that this is short term and that it will go away. run was uneventful. late afternoon. smoky out.
went out on a long bike ride yesterday. i was riding at a good (possibly dangerous?) speed because
i was venting my frustrations:
1) my inability to bounce back from this race and
get back into training. nagging injuries like this make me feel weak. and then there's the mental aspect of it...trying to hang on to what seems to be some very slippery and uncooperative motivation.
2) moving! oh, i could go on and on. logan is great, but change isn't always that fun. i am adjusting,
but it takes a bit of time.
3) only two more weeks until i start school. i WANT to start school again,
but i am pretty nervous about it all. this is the serious stuff.
4) commute: i am tired of driving to SLC. only 6 more weeks until i am done
at my job, but those 6 weeks are going to be very stressful.
so that is what i was thinking about. i felt much better about all of this after the ride. sucked it up and moved on. then i devised a "6 week plan" since there are only 6 weeks left until TOU (!). i think it will work out great, but only if i can stay healthy and get rid of the naggers.
this is the set up: (suggestions appreciated)
M - EZ - 10-12
T- BW - 16
W - EZ - 6 recovery (this is the bad day - logan to SLC by 7 AM)
Th - EZ - 8-10 (sometimes a tempo run depending on the week)
F - Long - 20 (7-10 @ GMP)
S - EZ or RACE
basically the same as what i have been doing this summer, with a few tweaks so as to accommodate my work and school schedule. BWs and long runs are the keys. i have to figure out this 6:20 pace stuff. i may not get it down in 6 weeks, but it's a start...
BW - attempt. ended up more in the medium range. some parts good. some parts not so good.
warm-up: 4 miles. took a long loop with a gradual climb up to campus for some 800s.
met scott (redrooster) at the track. it was fun to run with someone today. i haven't done that in ages.
did one on my own just to warm-up and get the pacing down. we were shooting for 2:50s, although because it was a BW, anything in the 2:50 - 3:00 would be acceptable; i didn't want to go all-out. plus, i couldn't :)
6 x 800s with 400 recovery:
1- 2:57 - alone
2 -2:43 - scott paced the first lap, i paced the second
3- 2:54 - must have burned out early from that last one. fell way off pace.
4- 3:03 - no energy to be found. couldn't even hold 5k pace for 800M. not a good sign.
5 - decided i was done. scott ran the first lap alone, then i paced through the second lap in 1:23.
6 - 2:58 - decided i wanted to try one more. scott said he was getting tired, but he was still wasting me. he was easily hitting his 2:50 or lower each repeat.
7- paced through the second lap. didn't get a time, but scott hit 2:50 on the nose for the last one.
1.9 miles back up to campus with scott. contemplating whether or not i should keep going or just go home. the plan was a 5 mile tempo.
i ran down old main hill, then had an idea. scratch the tempo and do hill repeats. i haven't done hill repeats for a long time, but for whatever reason that sounded more fun than pushing through a tempo.
5 x 200M hill repeats on old main hill. 1:08, 1:09, 1:06, 1:05, 1:07. not fast at all, but very hard effort.
.75 home. let the downhill carry me - 6:12 pace to finish.
so i didn't get through the 16 that i wanted, but felt it was a good run overall. just feeling a bit unfit --- breathing WAY too hard on the 800s and hills, and not a lot of power in the legs.
about my AD/hip - felt ok at the beginning, and was a non-issue throughout the workout. it only hurts when i am not running. scott mentioned something about it all being connected with the ITB.
6. easy. early. pressed for time today, as with every wednesday.
2 x alpine loop at a comfortable pace.
got off topic in my lecture today and i ended up talking about the "best hangman words" with my class. here are the winners:
kleenex, polypeptide, oolong, qanat
i am going to start tracking my dragonfly kills as a way to keep me sane on my commute. willard bay seems to have an infestation of dragonflies. there is about a 7 mile stretch just before brigham city and they bounce off and/or splat on my windshield like crazy.
1 point: a hit
2 points: a hit and a splat
3 points: hit, splat and stick to my wiper blade as a souvenir
quick warm-up---temple loop. then hit the pool for some pool running. i have my long run planned for tomorrow so no pushing it. and i was semi-hobbling on my warm up so i figured the pool would be a good plan for the day.
long run. it wiped me out and i didn't even include a tempo in the middle. by mile 17, the legs were feeling like mile 23 of a marathon. by 20, i felt like i had done another marathon. obviously still some residual fatigue in the legs.
i ran the last 9 miles of the TOU course in reverse. then turned around and ran it in the right direction, all the way through to the "finish line". 2 mile cool down back home.
no fuel during the run. just 2 water stops - both times at the park in providence. the water was warm but it was better than lugging around a bottle.
re-fuel: banana and the largest, juiciest, sweetest nectarine the world has ever known.
musical side note:
brought my ipod today. it's been awhile. i wasn't feeling any sort of "groove" the first few miles of my run. i felt tired. at this point i was listening to mates of state --- "help, help" and they were not helping in the motivation department:
Can't you see what's happening on the sidewalk? Nowhere to go, nowhere to go It's getting so old
Oh, oh We're laying down Oh, oh So we can listen to the ground
then mile 4 hit and this song really got me moving. new radicals --- you get what you give
First we run And then we laugh 'till we cry... But when the night is falling And you cannot find the light If you feel your dream is dying Hold tight You've got the music in you ... You feel your tree is breaking Just then You've got the music in you Don't let go You've got the music in you One dance left This world is gonna pull through Don't give up You've got a reason to live Can't forget You only get what you give
blog catch-up time. i haven't had much time in the last few
days...been in logan, slc, springville, draper, highland and back to
logan again tomorrow. i have been living out of a backpack and it has
been interesting at times.
i have also been forced to restructure my training. this week
was supposed to be 70 miles, but that won't happen. my hip is just
weird - fine on a 20 miler, but then it hurts just to walk around. i
have done a lot of biking and hard interval sessions on the elliptical
for the past couple of days. also have been icing religiously. nothing
seems to help. rest does not help. and it doesn't hurt so much when i
run; it's when i am not running that it becomes a problem. very weird.
i don't know what to do about it.
so anyway, reduced mileage
this week with no intervals or BWs (unless it's on the elliptical). i
am hoping to get a 20 miler in on saturday, but it will all depend on
how the week goes.
about my run - i will call this the
insect frenzy run. i ran on the canal road in lehi, out to thanksgiving
point. there were so many grasshoppers that it was comical. hundreds of them! tons of butterflies too. at one point there was a ladybug on my shorts. cute. then after the turnaround i
noticed a wasp on my shirt. yes, just hanging out
bumming a ride off me. lazy. but i came out alive and did not get
long run this morning on the TOU course. jon's work set it up and i jumped in for the fun. it was great to be running with a group...time goes by much quicker. we drove up to mile 3 of the course and ran up to the start line. then ran the first 17 miles of the course with jon, cody and many-marathon-man russ. matt was too fast to hang out with today. jon and cody eventually picked it up as well; i hung back with russ. no tempo again today. i have to save whatever health i do have for next weekend. it was fun talking to russ...he has been running for a long time...lots of experiences and good tips for racing on various courses.
overall a very relaxed run enjoying the company and the beautiful morning. i tightened up again the last three miles, just like last week. i'll attribute that to the lack of mileage during the week...
8 easy. 7:15 - 7:30 pace. a bit of lingering soreness but only in my left quad, meaning i was unknowingly favoring the left leg on saturday to keep the right hip at bay.
weights/core at the fieldhouse...including some time spent on the abductor/adductor machines. hopefully this will help. the place was packed this morning...it will die down in about two weeks. but then they will all be back after christmas. for two weeks. and then one more influx around the time that everyone is getting ready for their spring break trips. same thing every year.
yesterday i figured out a route schedule so that i can commute to work via frontrunner and trax. i will drive to the train station at ogden, ride frontrunner to SLC, ride trax to sandy, and then bike to draper. the whole trip will take 3 hours and 20 minutes (one way). so nearly 7 hours commute time as opposed to 4 hours if i drove myself. but it is worth it to me. doing this twice a week for the next five weeks will save me nearly 1,000 miles and around $150 in gas. plus, i can do work, study and sleep on the train...which i obviously can't do when i am driving. really what i am most worried about is the biking part. i am still convinced that bikes are the most dangerous form of transportation aside from smart cars.
what i learned: apparently some unknown speedster ran the bear lake marathon this year in under two hours. this was according to one of my classmates who was telling me that his wife ran the half marathon and the man who won the marathon beat her by 20 minutes. "yeah, he was just flying, he ran under two hours, i was so impressed."
i was laughing. no point in correcting him though; it wouldn't mean anything to him anyway. just found it funny.
still taking it easy on the mileage. big day saturday and i want to be ready. i won't be running again until tomorrow evening when i get home from work. commute starts at 4 am tomorrow, so unless i want to get up at 2 to run...
spent most of the run thinking about how these next few weeks are going to play out. i am seriously questioning my fitness level for the TOU 1/2 on saturday. a great (miraculous) day for me would be sub-1:20. a more realistic and achievable goal would be 1:22-1:23. today i was laughing at those times. now i am feeling like 1:25. my 5k is probably 19:45 at this point.
i am grateful that i have been able to continue running, but ever since des news i have felt "off". i am starting to think it has nothing to do with des news. it's been over a month; no more post-marathon excuses.
the most frustrating thing for me has been to watch the days tick by without ever feeling like i am progressing. each day gets closer and closer to TOU, and i don't feel like i am getting any quality or substance out of my workouts. so while the mileage is somewhat there, the confidence is not. it is not fun going into a race questioning your fitness, your speed, your health. i guess i will know for sure where i am at on saturday morning. i will be racing with a textbook strapped in front of my eyes...it's the only way i am going to get any studying done this weekend.
TOU 1/2 (13.1 Miles) 01:26:45, Place overall: 8, Place in age division: 1
Marathon Pace Miles
VO2 Max Miles
race 1 of 2 is in the bag. my hip is currently being tortured with a big bundle of ice. it is not feeling all that great. in fact, it was bothering me enough that i considered dropping from the race. but then i remembered how UN-fun that is so i decided to stick it out and hope it doesn't cause problems later.
so...to the start. caught the first bus, which was nice because i had my choice of 3,552 different and FRESH handi-huts. i picked one of the ones that was stationed next to the flowing river, for obvious reasons. then i staked-out in the middle of the park volleyball court and watched the thousands of runners arrive off the buses and stand in the horrendous handi-hut lines. muhahaha.
6:45 AM - i go to warm-up, but it proved to be all too soon. the race started 15 minutes late due to a severe logistical glitch. the starting line was above the drop-off/staging area. so all the handi-hut/clothes drop stragglers were walking up the middle of the road toward the start line. there were enough of these stragglers that there was no way to even attempt to start the race until they had all filed behind the start-line. a little frustrating. i was cold again.
the race was fairly deep on the women's side. it was going to take a very hard effort just to break the top five. carol rowe, abbi larsen, carol cabanillas, mary ann, anna judd, mishelle allred, lisa mangum, stefanie talley...and more. my goal 3 weeks ago was to go sub-1:20. but with the way things have been going and my lack of fast training or racing, i figured i would fall anywhere from 1:25 - 1:28. that turned out to be a pretty accurate prediction.
miles 1-5: 6:33, 6:35, 6:35, 6:35, 6:25
start: i hobble out of the gates. it took nearly 2.5 miles to start feeling semi-comfortable. i was forcing the hip to behave. finally found a good speed, but i could tell this was going to be a long race. felt sluggish. legs felt weak. the leaders were quickly out of sight and i was sitting in 10th place.
aside: passed old friend gadget girl at mile 2. her gadgets were a bit sparse today. i'll have to get her some new ones for TOU. something fancy with lots of wires and lights.
miles 6-10: 6:24, 6:20, 6:34, 6:50, 6:47
still struggling. it is mostly a mental battle. i am not feeling all that great, there are a ton of women ahead of me that i will never catch, and i can't find a gear to speed up. on the plus-side, there was a nice tailwind coming out of the canyon.
at mile 7 i wasn't in the best of moods when perfect form man came up behind me and said "you have the same problem that i used to have. you need to relax your arms more, see, like me, a gentle swing at the hips." a nice, helpful suggestion. but we are RACING here. let's talk about that later. as if i wasn't feeling slow enough, now i have people correcting my form mid-race. perfect form ended up fading a mile later; probably ran out of air from talking too much.
when i hit a 6:50 at mile 9 it was evident that i was heading to the depths of the fade. i made the decision to let-up and just finish. i was struggling, and there was nothing to gain from the race other than the finish. so continue to push or let-up and save the legs for TOU. easy choice. i just wanted to be done.
miles 11-13: 6:52, 7:05 (no! i didn't want to see 7s. oh well), 6:30
i guess with the huge increase in runners, TOU was able to afford a fancy inflatable banner that you can see from a mile away. it took FOREVER to get there. i sped up a bit the last mile, but so did everyone else. so frustrating. finished in 1:26:45 and 8th place overall. not terrible, but not the sub-1:20 i wanted to build confidence for TOU. i felt like i was 90 years old running that race. a good lesson in how quickly the body is affected by lack of good training.
right now i am taking some down-time before heading down to SLC to race the alta-peruvian 8k. i'll post that report on sunday's entry.
PM update: today has been good. the hip was feeling better this morning
in comparison to yesterday. but i have a sore left quad again...still favoring the left leg. i took a long walk AND got a nap in as
well. good good. i also did a 30 min. "hip opener" yoga session
(courtesy of youtube). me + yoga = hilarious, but it really seemed to
help a lot. i will know for sure just how much it helped when i run
tomorrow. any pain and it's off to the bike. maybe i should just bike
to work? 96.4 miles. how long would that take? ;)
alright, quick write-up on the alta 8k. i didn't run. i was feeling pretty bad both mentally and physically after the half...just REALLY frustrated with my performance. and i was limping; a good indicator that i probably shouldn't go off and run another race. the main reason i signed up in the first place is because it is a circuit race. top three spots are pretty close right now, so i thought it may boost my chances a bit...especially because i didn't get many points from the half.
i was driving mary ann to the race, so i decided that since i was going anyway, i should at least TRY to run it. no sense in bagging it if i could still run well enough for 3rd or 4th place. so we headed down to alta at about 1:00 PM. the two hour car ride only made matters worse, both with the hip and my legs in general. i went up to the start line and attempted a quick downhill warm-up. OUCH. my body was screaming for me to stop. my hip felt horrible, with pain going all the way up into my back. something is wrong. so i DNSed and went back to the lodge. came out of this race with a broken hip, 0 circuit points, and one less tank of gas. such is life.
new approach - forget about the mileage. the new plan is to focus on workout quality. even if that only means 4-6 miles of running...make them count. i am done with the high-mileage plan for now. yes, it works...but i can only tolerate it for 2-3 months at a time before i max out and break. you would think i would have figured this out by now, but sometimes things take awhile to click. so it's back to the minimalist approach...which is what i was unknowingly doing before TOU last year.
TM run today...it is much easier to warm-up the hip on the softer surface. it took about 7 minutes to get "up to speed" but then i started feeling great. i am still avoiding any kind of speedwork, but i wanted to get into the anaerobic zone because it feels so bad but yet so good. so every few minutes i would go up to level 10 incline but keep the TM going at the same speed (8:00 miles). i could only last 1:30 - 2:00 minutes, but it was enough. so hard. i set a PR for sweat levels today, i am sure of it.
the hip actually feels best when running uphill. probably because it is the opposite of what aggrivates it most---downhill.