track fan

61:54. (+50 mins of pool running).   Did not feel that rested ... but it felt good to be outside and running.  I wanted to pool run for an hour but I had a meeting and just did not have time (it takes time to drive to the pool, park, shower for the pool, shower after the pool, etc. so it is really a hard time commitment to make some days).  Anyway ... 1:50 mins of exercise is ok for a Tuesday ;-). 

 I forgot to tell you about NCAA Division I cross-country.   U of Arizona women were second in the PAC-10!!!  This was a huge upset as PAC-10 is one of the powerhouses of cross-country (Stanford, Oregon, Washington) it is going to be a great cross-country regional meet in the middle of November. 

I hope you are all having a wonderful day, and don't forget to vote!

longer than 6 actually, 57:39, but what the hey!  Lovely morning ... I had a slight "snafu" when I turned my ankle.  I actually fell and limped around for a while and then said, this is not too bad.  I could feel it swelling up while I was running, but it doesn't really hurt too badly now, just a little "twingy".  I was wearing my compression sleeve and I think that helped keep the swelling down, unfortunately I had to rush to work so I haven't iced it yet today ... I will try that tonight.  But since it is only slightly throbby I think it will be ok.  I am such a doofus ...

I hope you are all having a great week!!

1:02:57.  Long 7, very hilly.  I have been running this semi-loop course.  The "road-loop" is about 5.5 miles and then I add on some trails about 1/2 way into the run.  Today I ran to the end of my little trail, which is good since it only added on a minute to my run.  Although I still feel like I am not as smooth or running as easy as before, I am getting stronger and more used to it every day.  I think running these tough courses (the only flat place I have to run is about 10 miles away) is helping build my strength back faster - which is good.  I guess we will see for sure when I hit the track again.  Maybe I will run my 90 mins (yea!) this weekend on a  marked course, just so I can start calibrating my internal garmin again.

I taped my ankle, just to be safe.  It hurts, but not badly (and certainly not as bad as my leg hurt a few months ago) - but I am afraid if I turn it again I will do serious damage (it is weak as when I was in high school/college I tore the ligaments in it and was in a cast for 4 months!).

Ok ... now I am off for an hour of fun fun fun (pool running) to make it 2 hours for the day.

Have a wonderful Thursday bloggers! 

53:42 ... beautiful day. Legs a little tired, but still enjoying running.  

I am just so excited about the NYC marathon this weekend.  Shalane Flanagan and Kim Smith dueling out again (just like a few years ago when they were in college - both of them with 1:08 1/2 marathon credentials, Kim Smith had a 2:25 marathon debut in London) - Mary Keltany (1:06:36 1/2 marathon a month ago) is almost assured a win,  but can she get close to a 2:20 marathon??  it is most definitely possible. And then, of course there is the world famous Geb!!!  And Meb and Ritz!  It is going to be a good one.

And let's not forget our bloggers, especially Dan the man, who is racing his second marathon this weekend, GO DAN GO!!

Happy trails bloggers!

39:15.  Nice day!  I am heading to the pool (hopefully for 1:20 of poolrunning - if I can stand it, otherwise 1:00 of pool running no problem doing it, but because it was almost 2PM before I finished, and I had not eaten yet, I got really hypoglycemic and felt pretty ill -- but once I drank some orange juice and ate a little "lunch" I was much better -- almost passed out though on my way to the sandwich shop) and then into work -- I have a big grant deadline.  I missed 1/2 a day of work yesterday because of an unfortunate "incident".  I have a non-malignant growth thing on my chin (hemagioma -- or birth mark, except this is not the correct term because technically it is reserved for things found on babies that they will grow out of -- and mine showed up ~5 years ago and is/was unlikely to go away -- basically it is a deep vascular malformation and LOOKS like a birthmark).  Anyway, for some unknown reason it got inflammed and yesterday just started bleeding for no reason.  TMI, I know.  But it was weird it just would not stop no matter what I did.  Finally, after an hour-and-a-half (and one ruined work-shirt) I called my dermatologist and they told me to come right in.  I think the original idea was to cauterize to get it to stop bleeding, but after I got there they decided to cut it and send it for a biopsy (I am sure it is nothing, but my biopsy from last week came back as squamous cell carcinoma so they are being extra cautious).  The main thing was that they cut it out and then sewed it up (so I have stitches in my chin that look like little hairs) ... so, I got to work at 1PM, tired and emotionally drained (maybe short a pint of blood? just kidding, it wasn't that much). I worked until 6 but just did not make the progress I had planned for the day.  SOOOOOO, off I go today, me and my little chin hairs ;-).

I hope you all have a great day!

1:45:39 (53:56/51:43). I am so thankful to be running again! What a wonderful feeling it is to run for a long(er) time again. I have missed all the feelings that you get when you run long -- exhilaration, exhaustion, elation! YEA! I got out late today because I watched the elite races for the New York marathon. My plan was to go to the Rilalto trail to run, where I could get splits and see how I am running, but it just seemed like too much work for a short run so I decided to run a very hilly 5.5-6 mile loop twice. I am calling it 6 because I am pretty sure I have been running in the 8:45 or faster range lately, my legs are too fresh to be running 9 min pace (and all of my "landmarks" show me running at least 10-15 secs faster). No shin pain, little adductor pain (I think because of the ~23 miles in the pool this week it really works the hip flexers/adductors)

!!!!Shalane Flanagan!!!! What a star! 2nd place in the New York marathon for her debute .... and beat the woman with the world's best 1/2 marathon! WOWOWOWOW

1:05:11 ... maybe a little more than 7 because I had to take a detour to the restroom ... a real one this time, not my usual cactus studded bathroom -- don't you love all the info??

Have a great day bloggers! 

52:55.  One loop of my Sunday's two-loop course.  Wasn't able to get an hour pool running in yesterday so I am feeling a little fat and lazy today.  I hope I can make it tomorrow - we are going up to see John, and hopefully we will get back in time for me to get a second workout in in the afternoon.   Next week I am going to be in DC ... I am really hoping I can start running more, and cross-training less ... otherwise I will have to find a gym  there (one that opens super early).  

It was 48F this morning -- yippee.  Last night when I left work it was 58 and I couldn't believe how cold it felt ... I am so an Arizonan wimp now.

Have a great day!!

AM: (7 miles, 63:12).  Ran one of my many 7 mile loops ... beautifully crisp morning ~40F ... shorts weather with gloves.  I had to get out a little early because Dean had an appointment with the podiatrist in Phoenix (and then we both had an appointment with John the ART/our fix-it guy).

PM: (2 miles, ~20 mins). Practice run with my orthotics.

Interesting, John did some pretty cool experiments with my legs  and my orthotics.  He was seeing if they "fit" and were doing what he wanted them to do, so first he measured the top and bottom of my tibia without my orthotic - while I was standing - and then he had me stand on my orthotic, he fit my foot on it, and then measured again.  Basically what he was measuring was the "line" from the very lower point of the bone to the very top of the bone -- it was completely horizontal  with my orthotic and it was displaced almost 2 inches  (on my right side) when I wasn't standing on my orthotic, it was so pronounced that even I could see it looking down ... Dean laughed and said, "oh man, how were ever able to run?" with his anterior view.  Then I had to do some lunges wearing my running shoes with the orthotics in and with them out.  It was remarkable how unstable my entire leg was without them.  I expected him to say they needed adjusting (because they seem so severe to me) -- but he really thinks they are doing their job. So, over the next 2 weeks to a month I will slowly incorporate them on my runs a little bit at a time. Apparently, my initial approach of "wearing them some of the time but not all of the time" isn't really going to work.  Or at least that is what John said ... I trust him, so I will listen to him,  for now ;-).    

All and all a pretty interesting visit. Felt like a weekend, but it is not!

Have a wonderful rest of the Veteran's Day bloggers!

56:43 (29:13/27:30).  I was supposed to run 6 miles (or really 50 mins) - but I ran on my trail today (YEA!!) and I just didn't want to turn around when I was supposed to!!  It was so nice, I was a little slow on the technical parts (it is a little intimidating -- ok scary -- until you get used to it) but it was SO nice to be back.   I knew it would be "safe" again since we had a week of lows below 50F so most of the rattlesnakes are now hibernating or at least 'slow' by now.  

Now I am on my way to 45-60 mins of pool running.  I wanted to pool run yesterday, but the Y closed early because of the holiday and we did not get back from Phoenix in time to make it.

I ran for 1:05 today (to make it a solid 2 hours of exercising). Mainly because I am going to indulge tonight and have a 5 guys grilled cheese sandwich ... about double the calories of most of my dinners (470 for grilled cheese and another 310 for 1/2 order of fries) -- I will feel guilty, but will get over it I am sure!  I guess I will have to do a lot of pool running again to make up for it!!  mmmmm good, it will be worth it!

I hope you all have a great day! 

AM: (5  miles, 45:23).  Ran easy in the park.  Then went with Dean for an hour aqua-running fest.

PM: (2 miles, in orthotics).

I hope you are all having a fabulous day bloggers! 

1:47:23.  Drove to the track, ran one very tough 6 mile loop up towards my house and then down the other side of the mountain (~56 mins), then did what was supposed to be 35 mins on the trails, but ended up being 33 mins, the "back" from the out was much faster.  Then I put on my frees with my orthotics and did two miles on the track.  I have been running faster than I had thought lately, I need to slow down as I increase my mileage again.  My two miles were 8:24, 8:21.  

I have such a busy week this week.  I have meetings early in the morning tomorrow, then I teach and go to meetings all afternoon.  Tuesday we have a College-wide strategic planning meeting from 8-2 (I HATE these, but have to go because I am chair of the faculty assembly).   Then on Wednesday I fly to DC for 3 more long days of meetings -- they don't finish until 3PM on Saturday and then I run to the airport and hope I can make my flight to get home late Saturday night.  Anyway -- I do get to see the Argentine Rocket, so it won't be "all" work ... 

I hope you are all doing well and enjoying your family today!!

Awesome cross-country results yesterday!  !!! Arizona women qualified for NCAA's!!!  Arizona took 4th in the West regionals -- they came in 4th behind Washington, Oregon and Stanford -- it was one of the closest NCAA regionals I have ever seen, with the top 4 teams within 17 points of each other (the fifth team was 69 points behind Arizona)!    Other good news was that Vanderbilt also is going to NCAA's!! Yea Vandy!

1:11:38 +1 hour pool running.  I had a very early morning meeting so I went for my run at about 2PM and then went to the pool. Now I will have to work until very late into the night and pack for my early morning flight tomorrow.  Luckily, it was a beautiful day (75F and sunny for my run)!  I also ran my "horse friends" loop, so I brought some carrots for them  -- lovely!!

I hope you are all having a great day.  

A little longer than 60` on the Yeatman Trail -- I was in a hurry to get to the airport ... made it ... and had a lovely 7 hours of travel to DC.  Sat next to a delightful young Marine from Yuma, heard about his son, his wife (from Page - Navajo reservation) and all kinds of things.  He was 21 and so young, and yet not.  Got in and went to a cute Italian place near the hotel for dinner.  Came back, worked and went to bed.  Did not sleep well, my internal clock is having trouble adjusting to 2 hour time difference.

AM: (8 miles, 1:01:47) ... 32:31/29:15.  I was running ~ 8:20 on the way out and 8:00 or less on the way back - I was in a hurry because I had ordered breakfast and needed to get back before they brought it .... wheeeeeeee.

PM: (~30 mins).  Preblogging as I am on my way out the door and will have to squeeze this run in between meetings and meeting up with Argentine Rocket for dinner!

Have a wonderful day bloggers!

1:01:25.  Dark and 37F at the start ... I estimated the appropriate amount of clothing perfectly (shorts, long sleeve shirt, gloves) - I knew the moment I started it was just right (if you are comfortable at the start of your run then you are overdressed ;-)).  Anyway, it was very nice run.  I ran on the Mt. Vernon trail again, but this time I did not turn onto the Four Mile Run trail (it is a little too dark and isolated for an early morning run by myself).  By the time the sun came up there were tons of people out.  Note to self:  "there is no easy way to look "nonchalant" when coming out of the bushes back onto the trail -- especially with blood streaming down your leg from the bush that gouged your leg" (which I did not notice until I stopped running and was stretching).  My compression sleeves got a little snagged. 

 Back to look interested in my meeting .... have a great weekend bloggers.

27:30/25:13 ... another very early, very dark run.  Beautiful sunrise over the Potomac River, I love the fall. I love the NE oak leaves of all of their vibrant colors. I love the crunch of the grass covered with frost.  Very nice morning (albeit a little early for me).

Happy Saturday bloggers!

Yea, I was able to sneak another 2 miles in my orthotics before my flight!  It made me almost as happy as a final ending to the meeting!

1:42:10 (52:25/49:45).   Hilly 2 loops ... the last 2 miles of each loop are uphill with hills, and to make it worse there was a super tough headwind today (a storm is blowing through).  I was a little worried when I saw the first split, since it was faster (by over a minute) than what I have been running this in.  Plus, the 2nd loop was with my orthotics.  So, I was pleasantly surprised to see how much faster the 2nd loop was.  Slight blister on my right foot from the orthotic, but not nearly as bad as a few weeks ago, so I guess I am getting used to them.   

My flight was delayed out of Atlanta last night so I got home nearly an hour later than planned (about 10:30) ... it was a very long day (I got up at 3:30 my time and got to bed at 12:30AM).  But, I slept really well last night so I felt pretty good today.

I hope you are all having a wonderful Sunday! 

I went to the pool for an hour to run, but there was an aerobic class (deep end) going on so I decided to do it instead.  It was great though, my water running shoes really help add a lot of resistance so it was a nice workout.  We also did about a 1/2 hour of abs which was awesome!

I am super busy today .... I hope you are all doing well!

AM: (8.5, 1:16.54). Ran a 6 mile loop and then put in my orthotics for another 20`.  Did 6 x :30 w/1` recovery.  Nice and chilly today - 38F ... perfect temps for a run.

PM: (3 miles easy) ... probably in the dark and very late.

Have a GREAT day bloggers!

1:04:12.  Beautiful morning.  I ran up the mountain on my favorite trail.  I heard a noise so I stopped and saw a huge buck heading up one of the mountians... then as I stood there quietly I saw a bunch more (they blend so well with the  mountain that it takes a while to spot them.  Eventually I counted 12-13 ... wow!!  They were coming down one mountain and through the wash up to the other side.  I have never seen a herd that big outside of the Rocky Mountains.  A good omen perhaps?

We are heading out to Flagstaff today ... I wish all of you and your families the most joyous of holidays.  I love Thanksgiving and am very grateful and thankful for you, my running family. 

AM: (8.5 miles, 1:14:55 39:32/35:23).  Started snowing last night just as we got into town, it was beautiful.  Woke up and it was 11F, so I waited until 10 to start my run, the sun had helped with much of the ice and it was a much more balmy 17F ;-).  A little slippery in town, but most of the trail I was running on was dirt, so it was manageable.  Much more difficult as I climbed into the mountains -- it was steep (and hard because of the 8000ft, I was huffing and puffing and sliding all around).   There were several cross-country ski tracks and a few other runners had already run on the trail, so I did not get lost ;-).

PM:(3.5 miles).   It was much much colder this evening, but I was so thankful to be running that I lost track of time (and it was hard to get to my watch with my gloves a sleeves pulled down ;-)

 HAPPY THANKSGIVING!!

1:02:19 (33:03/29:16) Still lots of snow in the forest (and higher elevations).  In town the snow on the road/trail is almost gone ... so it was a muddy run while I was in town and still snowy and even more icy as I got into the mountains.  Perfect temps for running though - 24F and sunny.  It was 9F when I got up, so again, I enjoyed my morning and did not run until nearly 10AM!  I love holidays.

Dean and his son are on their way to the Grand Canyon ... I had to work, but it is fine, I am even hoping I can sneak a nap in there somewhere.

Have a wonderful post-thanksgiving bloggers!

AM: (6 miles, 52:56).  Ran up Mars Trail to Lowell Observatory.  The trail map showed three arrows for this trail ... I have been running 2 arrow trails and they weren't really that bad ... but there is a LARGE difference between 2 and 3 arrows (apparently).  It was very steep and with about a foot of snow ... the snow had been packed down by what appeared to be a sled (which makes sense because it was a very steep incline) -- very good workout, I huffed and puffed for 3 miles ... and then slowly made my way down (it was slippery).  I enjoyed it very much.  

PM:(3.5 miles easy in my orthotics).

 Hope you are all enjoying the rest of the weekend!!

1:45:xx.  Woke up today to a huge snowstorm.  I only had a couple of hours this morning to run because we had to pack up and get home -- so, I ran in the snowstorm.  The roads were bad, hardly any traffic yet so the snow was about 6-7" deep -- about ankle deep in most places, a little higher in others.  It was like running in sand.  Unfortunately the head wind was on my way back (bad because it makes it much colder - once you are sweaty), I couldn't even open my eyes on one stretch, because the snow was blowing in my eyes so hard.  Even though I am sure it was SLOW, it was a terrific workout.  It was a little harder than it would have been otherwise, because I drank a little too much wine at dinner last night, so I wasn't really feeling very well -- penance was served.

We are home now ... it was a little nerve-wracking coming down the mountain in the snow, but luckily everyone was driving smart and now we are in the lovely 50F again (although it is supposed to get down to 28F tonight).

Happy Sunday bloggers. 

AM: (9.5 miles, 1:24:50).  31:01 wu + strides/28:30 cd.   1 mile, 1200, 800 and 400 @ HM, 10K, 5K, 3K pace w/400 recovery.  Pace (1600 m conversion): 7:21 (7:19), 5:15 (7:00), 3:24 (6:48), 1:40 (6:40).  So, it is about 5 secs/mile off for the HM, just about right for 10K and 10sec/mile off for the 5K and nearly 20sec/mile off for the 3K (which is about right since I have never run a 3K ;-)).  I think that Greg had me do this so I would not feel so bad about my fitness, in the past I have been able to take 5secs/mile off my times with solid month of speed work, so I guess I can work on my stamina and endurance and not be soooo worried about my current fitness ... I think I feel pretty good about it ;-) which is good, since it is where it is ... you have to start somewhere!

PM: (3.5 miles, 30 mins) easy with orthotics.

Happy Tuesday bloggers!!