Each Day Is a Gift

Around the world core and AM yoga.  No running today.  I need to do some major house cleaning, shopping and running errands. 

I hope the rain holds off for my friend's garden wedding reception.  I get to help.  It is gonna be beautiful and so fun.  I'm so excited!!!

Tomorrow we're running at the Lehi JRP, meeting at 6 am, rain of shine!  Everyone is welcomed to come and have fun with the "water-proof-dye-in-the-blue-nut'n-stops-us-RHPC-crazy-runners!"

 THANKS Rachel and JonA for coming out to run with me!!!!

Yesterday, I was on my feet from 4-10:30 pm helping with the wedding reception.  We  had everything all set up nicely outside; then came the rain, gathered everything inside, then took everything back out again 'cause the rain stopped for about 45 min.   Then back inside again 'cause the rain came and never let up.  It was a lot of fun seeing so many friends.   Too bad we couldn't enjoy the lovely garden.

I could not fall asleep.  My back was killing me.  My feet were okay 'cause I wore "grandma shoes".  I dozed off for 2 hrs at the most.  I got to the JRP at 6:10 am and thought everyone had left or didn't come.  To my surprise, Rachel, JonA, my neighbors, Wendy, John, their daughter Stephanie, Beth and Mary were there waiting.   THANKS everyone for braving the rain and waited for me.  We missed jun, Marion, Maurine and LuzyLew, Kelli and Scott.

JonA, John R., Rachel and I started out together; then the two guys dropped us.  John turned around to go home leaving Jon alone to speed up the hills like nothing.  He caught us on the way back to the car.  The three of us ran south for another couple miles; then Jon turned around to leave. 

Rachel was the best running partner.  She was so positive.  I did not like the wind and rain.  Our clothes, socks and shoes were dripping wet.  I felt cold only when we stopped running.  We saw flocks of pelican, black cows and their babies, a mule and one skunk.  Rachel has trained and worked so hard.  She is a talented runner.  I have no doubt she is ready for Ogden and will run a fantastic time. 

My Garmin was dead.  So I'm copying off Rachel's.  16 miles.  AP: 9:02.  Splits: 8:49, 8:44, 8:33, 9:45 (hills), 9:15, 9:08, 9:16, 9:08, 9:10, 9:00, 8:48, 8:58, 9:03, 8:58, 9:08, 8:47.

Driving home I saw a 5K race in progress right on the road in front of my house.  So I got out and cheered and ran some with them.  I heard about this race last night from a friend.  She "forbade" me from entering this race saying:  "You can't run this because I want to win it."  Darn!

Busy getting set up for Stake Conference, hosting the dinner.  I had to miss my nephew's baby funeral.  It is also my son's Prom day/night .  I am feeling happily tired!

I dee-doe-dah-doe around the house all morning, catching up with laundry and such.  By the time I went out for the run, the weather got weird.  A patch of dark clouds followed me with rain and breeze for the entire middle 5 miles.  Hope it was not a bad omen.  I think I outsprinted the dark cloud on the last mile.  Walked 0.25 mile home with the sun beating down on me...so much for cooling down. 

7 miles in 1:01:07.  AP: 8:44.  Splits: 9:19, 8:50, 8:38, 8:42, 8:43, 8:42, 8:10

Went to the HS track to do the "Break the Taper" interval workout.  It's been a long time since I ran on the track.  It was winter of 2007 when there was snow on the track.  The HS has installed artificial turf and new track surface last year.  

Warm up with couple minutes of Dynamic Flexibility Exercises and 1 mile around the track.  Wow, the track is so springy that my warm up mile came in at 8:52.  That's too fast.  The plan was to run 10 x 400 at 5K pace with 1 min. rest.   By the 6th interval I was getting very tired, hot and thirsty.  The Dance Company and Football Team came out to the field and was warming up on the track.  I didn't want to embarrass myself or my son; so I cut it short with only 8 sets and jog for 5 laps to cool down.

Time (pace) for the 0.25 mi intervals:  1:51 (7:28),  1:43 (6:54), 1:45 (7:01), 1:49 (7:19), 1:48 (7:13), 1:49 (7:19), 1:52 (7:30), 2:00 (8:10)

5 miles TT: 45:24  AP: 9:04

Ran with Wendy and Mary 2.5 easy pace.  AP: 9:40

Around the World Core + Fast Abs 30 reps.

Bicep, tricep lifts 3 X 15

AM/PM Yoga

Breakfast:  yogurt, Kashi cereal, banana, apple, EmergenC, 16 oz water

My quads were achy last night sitting for 3 hrs at the SL Community College Honor Dinner/Program.  The food was good (Marriott's food isn't the best).  We had fresh fruits and mediteranean and Asian skewers for or'derve (sp?)  The dinner was spinach salad w/ candied walnuts and grapes, halibut with herbed rice and aspargus, dessert was black forest chocolate cake.  The academic people sure like to talk and so did the senators.

Anyway, this morning I woke up with the same achy legs.  Had to hurry to get the run done so I could make it to my meetings and temple.  Ran the "Break the Taper" workout:  3 X 2000m at 10K pace with 2-3 min. rest.  Half mile into the run, it dawned on me that I had set the Garmin at 20K interval instead of 2K.  So I stopped, reset the thing and ran for another mile for warm up.  T. was 53, sunny, a bit windy (headwind for 3/4 of the run).  I don't really know how to do this workout other than run the 2K as if I was racing a 10K. 

Lap splits:  Warm up ~ 9:25;  1st inerval @ 8:51 w/ RI @ 9:16;  2nd interval @ 8:27 w/ RI @ 8:55;  3rd interval @ 8:05 w/ RI @ 9:00

6.25 miles in 53:20  AP: 8:50

Had no time to stretch well.  With all that sitting for hours in meetings and in the temple, my left knee (I think it's the IT) is huring and the quads are sore.  I hope I haven't done any damage.  This taper thing is so tricky.  No running tomorrow so I can run 12 on Sat.  I probably won't do Sasha's 5 miler race.

I slept in this morning.  The quads are still a little tight.  The ligament on the outside of the left knee (I used to know all these anatomical parts.  Now my brain is mush.) is still sore.   I am not running today.  However I have lots of errand to "run" and a busy evening.  Hope the legs are up for 10-12 miler tomorrow.  Have a GREAT weekend everyone!

 THANKS RACHEL & LOWELL for a GREAT 12 miler!  Ogden here we come!

Dr. Rachel confirmed it...I have ITBS.  She showed me some stretches and went as far as laying down on the parking lot to show me one I could do all day long in front of the TV.  What a great friend!  I should be good to go for Ogden if I #1 Faithfully stretch that IT, #2 Hydrate properly per Lowell's instructions.  

What a great morning.  So excited about the run that I was up at 4:30 am.  Picked up Lowell at their motel in Sandy and got to PRT right at the same time Rachel pulled in.  Lowell, Rachel, Annette and I ran the route we did on Easter Sat. 4 weeks ago. 

There are a lot more runners and walkers this morning.  The T. was perfect in the mid 40's, sunny, NO wind!  Lowell and Rachel took turn telling stories while I huffed and puffed and listened.   My IT was bugging me until it got warmed up.  Then it got really bad running downhill on the return.

My Garmin was still set at metrics and stopped after 9.66K.  I need to look at Rachel's splits later.  At mile 10, Lowell announced that we would run 1 mile fast and back down on the last mile.  Rachel obeyed and took off like the wind.  She has speed in them long legs and even turned around to run us in the last mile.  Lowell gave us some great tips and advice for Ogden.  I'm glad he came all the way from Idaho to run with us. 

What's harder, DNS or DNF? 

How do you positively and constructively channel your pent-up energy? 

What do you do to stay sane when you want to run so badly and can't?

How do you get rid of ITBS?

Smooth is currently lame, lazy and on the verge of ....  Hubby is ready to commit her to a psychiatric facility. 

HAPPY Monday to y'all! 

Hope those in the SGM lottery WIN!!! 

GOOD LUCK and smart tapering to those running Ogden in 6 days!

Last night I dreamed that I was running on the beach.  I kept sinking in the sand and going nowhere.  When I woke up, the knee pain was gone.  But it came back when I knelt to pray.  Hubby make me promised ~ NO running today. 

Wendy, Mary and Beth came to my door with running shorts on.  Mary, who didn't make the SGM lottery, said:  "I've never seen you in civilian clothes before. "  There goes my identity!  Sorry girls, no running for me, 99% sure I'm not running Ogden.  Darn the ITBandit!

The bright spot of the day was going to Teena's.  She worked on my ITB good and sore and loosen up the fascia.  She is AMAZING!  She knows how to find the tensor facia and where the tight spots are.  She also showed me how to use the foam roller.  And then she taped my knee up.  THANK YOU SO SO SO MUCH TEENA!  I owe you big time.

Got me a foam roller from Wasatch Running Center.  They sold out of the aqua belt which costs $52.  I'm sure I can find one cheaper somewhere else.  I'm gonna start pool running to keep me from going crazy.  Patience...no running...no matter how nice the weather and how NOT sore the knee feels!

Had a talk with hubby last night about all the scenarios of DNS & DNF.  If I choose to cheer my friends at Ogden on Sat., he will cancel the hotel room and reserve a room (with a view) at the Psychiatric Institute instead.  He knows me too well.  Just the sight of runners going by the house makes me cry.  AAAGGGHHH!  How long does this phase last?  I better get over it fast.

Day 4 of no running and the knee pain is still the same.   I have some questions:

1)  Am I supposed to continue with icing the knee?  The last time I iced it was after the run on Sat. afternoon.  If I do need to continue to ice it, When,? after or before the foam roller? 

2)  How often should I foam roll the ITB?

3)  Do I stretch before or after foam rolling?

THANKS!

The knee pain was gone when I woke up.   I got all excited and told hubby I wanted to go for a test run.  He wanted me to run the same direction that he would drive out to work.  At mile 0.2 I felt a tug and he pulled up.  I told me I'm feeling it.  He said:  "Well, no way you could run 26 miles if you feel pain at quarter mile."  He drove away.  I was about to turn around to go home and cry.  But then I thought may be I would run to the corner, then turn around.  I got to the corner and the pain eased up.  I decided to run to the next corner and see what happened.  At the next corner, the pain was gone.  So I ran the remainder of the block home for 2 miles.  I called hubby and told him I'm going to run Ogden.  

Teena gave me a gentle leg massage and retaped my knee.  THANK YOU TEENA!  WHAT AN AWESOME friend.  She is gonna be the COOLEST PT EVER!!!  I'm so so so so very lucky!!!!

36 hours earlier I was 99% sure I would not run Ogden.  Call it stupidity, bull-headed, blind-faith, whatever,  I just had to go against common sense.  I prayed about the decision and felt right about it.  So I had only one goal for this race, FINISH upright!  I had one purpose, find someone(s) that might need help. 

* The report will have to be finished tomorrow.  I tried "save draft" several times and didn't work. 

Teena taped my knee good on Fri.  All the way up to the Expo, hubby kept asking:  "Are you for sure for sure for sure for sure for sure for sure for sure for sure.  Or are you just for sure?"  At the Expo saw Sweetiepie and her son James.   Guess I can't hide from the Flyers now.  I saw Pron8r and his group at the hotel restaurant where I also saw Charlie Ross.  He introduced me to his friend Susan B. from Michigan.  She and I agreed on meeting at the lobby and ride up together.  She shared with me the story of her husband's unexpected passing in July.  It was good for me to share with her my believes of eternal life and forever family.

At the pop line, saw Darin, Teena's bishop who's Lowell's nephew.  Then Rachel discovered me.  Well, so much for trying to stay under the radar.  Susan and I joined Rachel and Lowell's group by the clothing U-haul with 15 min before gun time.  I felt sheephish showing up to run this.  Lowell gave me some hand warmers which made me less guilty.  We started walking to the start line and the group got separated.  I wanted to get to the 10mm flag but only made it to the 9mm when  the race started.  So rather than walking against traffic, I just stood there until I saw Rob & Mindy Wait, Dale, AlisaK and Sweetiepie. 

Rob and I decided to run together.  I had a great time running the middle miles at SGM'08 with him.  He is one of the most upbeat person.  We were soon joined by Lucy Gull, a 60 yr old running her first marathon.  I met her last year at the Art City 5K and Spanish Fork Half.   She has overcome diabetes, high blood pressure and obesity, very inspiring.  We were joined by Lisa Bangerter whom I ran into on the road in Highland on my last solo 22 miler.  She remembered me and my missionary son.  We both have sons playing viola and cello.  We chatted for about couple miles and she dropped back. 

There were people around us listening in on our conversations and pretty soon we formed a little pace group shooting for 10 mm pace and hoping to finish around 4:30.  They designated me as the pacer since I was wearing a bright yellow Boston shirt.  Among the group was two young people, Becky (wearing a LIFE GUARD shirt), running her first and her friend Ryan running his second, a tall sweet lady, Cynthia.  Becky and Ryan trained the Galloway method and would walk every mile.  We always bid each other fondly when they walked and within a minute or so they would catch up.  As we discussed the Galloway way, a 60 yr old gentleman chimed in, so now Lucy found a friend.

What a beautiful morning, my feet was numb for the first mile.  By mile 3 I tossed my gloves.  The first 6 miles split were:  10:04, 9:57, 9:58, 9:52, 9:53, 9:58.  My knee was doing fine.  I was concerned about cramping.  Ogden is where I had serious crippling charlie horse attack both years after I crossed the finish.  I tried something new, using the Enlyten electrolyte stripes.  I reload with 3 stripes an hr before running and would reload every hour wth 2 stripes.  I gu about every 5 miles.  

I found my tummy getting bloated up and soon I looked like I was 5 months pregnant.   Though I was running effortlessly, this bloatness concerned me; so I stopped at mile 10 to use the pop.  That stop signaled in my first leg cramp.  Our group went on ahead and I told them I would catch up.  I soon caught up to everyone by mile 11.  Lucy was struggling.  She had a jacket around her waist.  I encouraged her to ditch it; but it was her favorite.  I knew she wouldn't be able to keep up.  So I dropped her, hoping the 60  Gallowalker would catch her and run with her.  I caught up to Becky and Ryan while they were walking.  They were glad to see me.  It took me to about mile 11.5 when I caught up with Rob.  He seemed to be slowing down.  I said we need to save our legs for the hills.   Mile 7-12 splits: 10:19, 10:14, 10:12, 10:38 (pop), 10:03, 10:05.

I tried to tell a few jokes as we were getting ready for the uphill.   Rob started to slow and never caught up.  My Gamin read 2:07 at the half-mary point, right on pace.  Ryan, Becky and Cynthia were still with me.  Cynthia only spoke once the whole time.  At the top of the hill, a young lady was huffing so I encouraged her.  This was her first marathon and her husband, a tri-athlete is to cycle up the canyon to run in with her.  I think her name was Kelly.  I also re-passed a gal in my AG.  She said she would pass me in the canyon, but she never did.  By the time we reached mile 17,  Ryan and Becky had also dropped back.  I picked up a young girl, named Carrie from New Hampshire doing her Utah for the 50 State Club.  She was to fly to Denver the next day to do Colorado.  We exchanged ideas about recovery.  Mile 13-18 splits: 9:55, 10:30 (uphill), 10:10, 10:34 (too much talking with Carrie), 10:07, 10:08.

The canyon wall is tall with pines.  The rushing river was soothing.  All the runners I passed here were quiet.  I tried to give a few encourgement while I was worried about cramping as this was the stretch were the cramps hit me in years past.  I sang in my mind a few familiar hymns and just enjoyed the run keeping the ITB worry out of my mind.  This year seemed much cooler than the last two.   I was in search for gu at this point.  None of the volunteers knew when the next gu station was.  First sign of cramp came at mile 23.  The parkway became a winding torture tunnel for me as I fought to keep charlie horse at bay.  I barely uttered "good job" to those whom I passed and to those passing me.  I had to stomp hard a few times to get the cramp out of my left leg.  I walked through the last two aid stations drinking powerade and dousing with water.  My breathing was fine, but the cramps kept coming each time I had to use different muscles to navigate this parkway.  I though if I could keep my pace under 11, I could still finish under 4:30.

Once we spilled onto the road, my calves and shins were getting very angry.  There was a guy hunched over with pain.  I stopped to help him and myself stretch.  When he started to run, I could not follow.  My legs would revolt.  Even my left foot started to cramp up.  The only thing I could do was walk for which I was grateful.  So I walked the entire way on Grant Street to the finish.  Teena called me at 23rd St.   Just before the finish line, I mustered to pick up my knees to pretend I was running for the Zasoosh guy.  I was happy that I could finish upright.  Mile 19 - Finish splits:  10:08, 9:58, 10:20, 10:13, 9:55, 10:21, 11:06 13:44, last 0.45 mile took 8 minutes at 17:50. 

At the finisher circle, I found my only charge, Cynthia who finished in 4:31:xx.   She felt bad when she saw me walking.  I told her I was grateful to be walking!  I found Kelli frantically looking for Scott.  She did awesome; but I could tell she was not too happy for her sweetheart.  I learned alot today about the human spirit along this 26.2.  That's why I am addicted to marathoning.

Sorry this is so long.  I told hubby this would be the last year I would run Ogden.  I love the course; but not the cramping issues. 

I haven't run a single step.  Flew out to Des Moines early yesterday.  I have been in Granny Heavens.  Emi is the most beautiful precious little baby ever. 

Eric gave me a lower extremities and podiatric examination.  I have no siginificant biomechanincal problem.  I do need to modify my training and racing a bit.  My left calf and quad muscles are a little tender.  Negotiating stairs better today.  Have been stretching a lot.  The ITB is healing nicely, although still feel the pain when I'm lying on my right side and flexing the left knee. 

I won't have access to a computer for awhile.  THANKS to all you, my great friends!  I LOVE YOU all very much!  Have a great week!

Around the World core + fast abs

Walked to the park with Emi and Marianne

ITB tight, knee pain 2/5, lots of stretches.

Ran to Sawgrass Park.  Stretch after 1 mile.  Ran some on the grassy fields.  Very slight ITB pain on the downhill.  AP: 9:09  Walked around the townhouses b/c I was lost. 

New baby has a way to slow life down.  I love her sweet smell, her drunken smile, her little squeaks and grunts.  I love how she cuddles on my shoulder.  I love watching her eats, sleeps, stretches and yes even her strong cries.  I love her ten perfect tiny toes, her dainty fingers, her pursed lips and her big bright blue eyes.  Life doesn't get any better than cradling a new baby in my arms.

Around the world core + fast abs.

Still in granny heavens.  I'm cooking up healthy dinners for the new parents.

At R.S. Enrichment I made crab stuffed won-ton for their "World Fair".  It was fun.

Eric (aka freeheel) and I got up at 5am and drove to the trail by Saylorville Lake.  We started our run on the Neal Smith Trail for 2 miles.  The first mile was a trail along the river, meadow and swamp where a light fog has settled.  We saw some white tail deer.  It's light at dawn.  Temp was a comfortable mid 50's and NO wind.  A storm has passed thru northern Iowa yesterday and another storm is in the forcast; so humidity is close to 100%.

At around mile 2, just before the dam, the trail ascends up, Eric took off.  I contined at an easy pace not knowing what the ITB would do.   I took a drink from a trail-side drinking fountain just north of the dam visitor center.  The next 2 miles were rolling, winding and gradual ascend.  I saw lots of birds, red cardinals, yellow canaries, meadow larks, some song birds I don't know.  There are also lots of bugs.  Due to time constrain, Eric has to be back to teach violin; I turned around at mile 4.75.  There are mile markers at 0.25 increments which is nice as I gave my Garmin to Eric.  My watch said I've run 45 min. 

The return trip was not as bad as I expected.  I was worried about the ITB on the downhill.   I could feel a tug here and there but nothing painful to stop me from running.  I stopped at the same fountain for a drink and finished the run in 90 min.  I walked along the trail southward for another 0.25 mile and stretched while waiting for Eric.  He ran 13.37 miles in 1:35:11.  He has a 12 miler race, Dam to Dam, next Sat.  It looks like a fun race from the Dam at Saylorville Lake to the Dam in Des Moines. 

I'm glad I was able to get in a Sat. run.  I hadn't run much since Ogden.  The calf muscle soreness was completely gone by yesterday.  The ITB is still a little tight.  I will continue to stretch and roll.  I won't be running much until I get back to Utah on Thursday.  

Around the world core.

Must have walked at least 4 miles all over downtown Chicago.

It rained most of the afternoon.

Had breakfast at McDonald.  Lunch at Qdoba.  Dinner at Big Bowl.  Ate way too much.

Easy 10K this morning, TT 52:52

Right now I'm posting this in an Apple store on the Magnificent Mile in downtown Chicago. Jeffers made me come in from the rain to check out this really cool MacBook Pro.  So I'm trying it out.

There are some cool running paths here but I didn't try them yet.  Did a ton of walking all over Millenium Park and downtown.  Chicago is so cool.  Too bad the marathon is  on a Sunday.

Well, I'll be heading home tomorrow afternoon.  Hope everyone's well and staying cool and running injury-free.

Around the world core plus fast abs.

No running.  Sat at Jeffers' office for two hours before heading to the airport while his brain churned up ideas for Wrigley gum's ad.  His building is the Aon Building directly north of Millenium Park, very cool.  More sitting at the airport and the 3.5 hours flight home.

Good to be home.  Had a quick dinner and headed to our WBR Team meeting.  I'm the slowest and oldest person on my team. 

What a beautiful morning!  Had a restless night...missing my kids...why is goodbye so hard?  Had only enough time to run 6 because of morning meetings.  Lots of things to do.  Hubby has moved the entire office furnitures to the "home-teachers room" (aka living room) while I was out of town.   He figures no one ever goes in there except when the home-teachers come.  It must have been quite a back-breaking job.  Now I can't find any of my papers, books.  At least he got the computer hooked up.  

6 miles in 52:15.  AP: 8:42.  Splits:  8:54, 8:45, 8:39, 8:34, 8:36, 8:44

The ITB was tugging a little.  Will stretch and roll good later...got to catch up on 2 weeks of laundry...etc.

Start today's run about same time as my third leg of the WBR to see how the heat affects me.  Ran east 1.3 mi warm up.  Ran on a trail that heads straight down to the Dry Creek and back around for about 0.3 mi.  Back on pavement to the Smith's light; turn around and access the Murdock Canal Trail heading west.  Kept pace easy.  Knee felt great on dirt trail.  Feeling a little tired.  Will probably run for two hours tomorrow at easy pace.

Easy 7.3 AP: 9:50

Ran on JRP. Saw Jon at the parking area and again when I got back at 10 miles as he was driving off.  It was good to see him. 

Temp. was 62 at the start and 72 at finish, sunny with a welcome breeze.  A few Russian Olives trees provided nice shades occasionally on the south portion.  I doused myself with water while drinking from the fountain at Willow Creek Campground mile 12 and 14.5.  Drank gatorade at mile 4, 6, 10, Gu at 8.  There were lots of runners, cyclists, walkers on the trail.

Took ice bath.  Ate peanut butter sandwitch, two boiled eggs, noodles, cherries, V8, milk, water for lunch.  Had a Ward BBQ dinner with lots of pasta salad, fruits, grilled chicken, chili.  It was a good day. 

16.5  AP: 9:14.  Splits: 9:28, 8:53, 8:58, 9:37, 10:03, 8:57, 9:15, 9:22, 9:21, 9:25, 9:16, 9:02, 8:55, 9:08, 9:08, 8:44