tag:blogger.com,1999:blog-55534342550231959752024-03-13T02:46:07.032-06:00Bulletproof Birdsongrunning half marathons.
lifting weights.
pontificating on the Internet.emmbeehttp://www.blogger.com/profile/17893486172516988150noreply@blogger.comBlogger75125tag:blogger.com,1999:blog-5553434255023195975.post-40212653609949585562015-07-18T13:11:00.001-06:002015-07-18T13:11:36.120-06:00Update.How to recap the past few months.<br />
<br />
During training for the Ogden half, managed to overtrain somewhat, then caught the spring flu from my kid. <br />
<br />
Made it to the start line with a brand-new inhaler. Coughed two minutes before the start; threw out back.<br />
<br />
Ran ("ran") the race anyway. It was 40 degrees, and rainy, and miserable, but I'm glad I managed to get to run down the canyon; the race is usually sold out so it's no guarantee I'll get to do it next year!<br />
<br />
Took a week off; returned to building a base. Became more and more tired. Still wheezy.<br />
<br />
Appear to have developed anemia, and more worryingly, asthma. Working with docs for a solution. <br />
<br />
TL;DR: this sub-2 is going to be harder than I thought.emmbeehttp://www.blogger.com/profile/17893486172516988150noreply@blogger.com0tag:blogger.com,1999:blog-5553434255023195975.post-75305851137458712342015-04-18T20:42:00.002-06:002015-04-18T20:42:29.398-06:00So, this blogging thingMan, I'm not good at it.<br />
<br />
I did, however, today run the longest I ever have: 14 miles.<br />
<br />
Fourteen is a lot of miles for a newbie.<br />
<br />
More soon!emmbeehttp://www.blogger.com/profile/17893486172516988150noreply@blogger.com0tag:blogger.com,1999:blog-5553434255023195975.post-56852436399731751502015-03-09T22:23:00.002-06:002015-03-09T22:23:23.109-06:00Trying to run while having a jobLast week I had to travel for work. The hotel where I stayed had a nice exercise area, but I know from experience that my personal limit on the treadmill is about an hour, plus time would be somewhat limited. <br />
<br />
So I planned this for last week, meaning to move the long run forward a couple of days:<br />
Monday: easy, 50-60 minutes.<br />
Tuesday: easy, 50-60 minutes.<br />
Wednesday: easy, 80-90 minutes.<br />
Thursday: off (travel day)<br />
Friday: 50-60 minutes<br />
Saturday: 8-10 hill repeats on the treadmill. (Wednesday's workout from the following week.)<br />
Sunday: off (travel day)<br />
Monday: 90-105 minutes (the long run)<br />
<br />
Wednesday would get the fartlek run originally scheduled for today.<br />
<br />
<u>What actually happened.</u><br />
Monday: 6.2 miles, easy (treadmill)<br />
Tuesday: Eight inches of snow meant no chance to get to the road, trails, or gym. Half an hour of Jillian Michaels, half an hour of weights. Good workout, but not a run.<br />
Wednesday: So I woke up at 5AM to get to the gym. I figured the roads would be slick,but they weren't, but I was already committed to the treadmill. I should have come home and changed and run outside. I wasn't feeling motivated, my body was stiff and sleepy, and by the time I managed to get out the door and warmed up, I would have had at best 70 minutes for an easy run, so I pushed a hard 50 minutes instead. 5 or so miles, with hill intervals.<br />
Thursday: My flight got in at midnight instead of 2PM. I got to the hotel by 2AM.<br />
Friday: hahahahahaha run wasn't happening.<br />
Saturday: 3 miles + weights.<br />
Sunday: 3 miles + core. Flew home<br />
<br />
Today: screw it. Warm-up, 10 x 1 min fartlek 1 one minute recovery, cool down. 5.4 miles total.<br />
<br />
Best laid plans gang aglee up in here....<br />
<br />
So, I'm just pretending the weekend didn't happen. Trying to make up mileage is a recipe for injury. For whatever reason, the long run is the "workout" that bothers me the least. I missed this weekend. But I really have no fear that I'll pull two hours on Saturday with no trouble. Long runs are mentally easy -- you just run gently, and don't stop till you're done.<br />
<br />
<br />emmbeehttp://www.blogger.com/profile/17893486172516988150noreply@blogger.com0tag:blogger.com,1999:blog-5553434255023195975.post-28808273848304820972015-03-02T22:12:00.001-07:002015-03-02T22:12:20.621-07:00The Minimalist Movement Went Flat Because It Was a Trend.<a href="http://naturalrunningcenter.com/2015/02/23/minimalist-running-shoe-movement-flat/">Hixson argues that minimalism went flat</a> because "[the runners who switched to minimalism] were either unprepared or continued to run with poor technique and didn’t reap the benefits they thought were theirs." I think this is wrong. I think it went flat because it was a trend, straight up, and trends simply don't last.<br />
<br />
I liked Born to Run like everyone else I knew in 2009, and why not? It's a great tale of a completely insane race, and it holds out the promise of being special to every middle-aged hobby jogger out there. You have the lineage, it says. You and all human beings are <a href="http://www.phrases.org.uk/meanings/to-the-manner-born.html">to the manner born</a>, the manner of running free and easy.<br />
<br />
A lot of my friends -- as an educated late-20 something at the time, I was basically the target audience -- fell in love with the book. Vibrams seemed like the sensible path for a bunch of city dwellers, and away they went.<br />
<br />
A solid majority developed stress fractures.<br />
<br />
Now, you can say this is a case of too much too soon. And perhaps it was, although my friends adhered scrupulously to the guidelines. You can say they ran with poor technique, but the thing is, they weren't getting injured in traditional shoes. I believe that many runners could benefit from changing their running style, but the minimalist movement, or at least elements of it, seemed to argue that people should change their style solely to fit the ideal promised by a book.<br />
<br />
If you think about it, this gets it backward. Most of us attempting to run in minimal shoes aren't naturally talented human runners, and years of sitting, injuries, weight gain, years of <i>living</i> have left their imprint on our bodies. For many of us, starting slowly and easing into isn't enough. Why not buy shoes that work, instead of those that fit a story?<br />
<br />
I never went fully minimal. When I started running in fall 2013, I began by walking in a pair of Vivo Barefoot I had bought at the height of the craze. Then I ran in Altra Torins, and learned that I have better rearfoot control in a zero-drop shoe. <br />
<br />
Unfortunately, I also learned that better rearfoot control is not good rearfoot control. My hip has to take up the slack, and while I don't have weak hips, they aren't strong enough to control a foot that developed bunions at age 13. <br />
<i><br /></i>
I'm fit. I foam roll, mobilize, everything, but I do not have good feet for running. They are fine and flexible, but trying to pretend they're really strong doesn't make them rigid. I believe the lighter shoe might have worked well, <i>if I had different feet. </i>No amount of toe exercises is going to change bone.<br />
<br />
I can't believe I'm alone. I'm glad the trend happened -- it's nice to have lighter shoes, and I really like the 8mm offset Saucony adopted across the board. But the trend didn't last just because it was a trend. emmbeehttp://www.blogger.com/profile/17893486172516988150noreply@blogger.com0tag:blogger.com,1999:blog-5553434255023195975.post-20679331512857558392015-02-18T20:01:00.001-07:002015-02-18T20:01:50.189-07:00Heavenly for now.The Northeast is under what the local news was calling the Siberian Express this morning, with record low temperatures, but here in Utah we have record highs. My tulips and daffodils are sprouting, which is no surprise, but my entire landscape of waterwise plants are peeping up, too, and I'm trying to convince the yarrow and lavender that February is NOT an ideal time to send up shootings, but they just point to the western feather and the hyssop and say "says you."<br />
<br />
We are going to be so dried out come summer, but in the meantime, it was a gorgeous day for a hike with the kid. He was very excited to see the Ergo come out and we headed out for a hilly two mile hike. <br />
<br />
Hiking with a toddler on your back is interesting. I'd recommend it, but I'd admonish anyone who tries to remind themselves that a 25-pound squirmy baby is not the same as a 25-pound pack, and that of course a toddler is going to squirm. To touch the boulders bordering the trail, to play head-shoulders-knees-and-toes, to grab at branches.<br />
<br />
For safety's sake, I'd recommending hiking poles, except that it turns out that the toddler <i>loves</i> those, too.emmbeehttp://www.blogger.com/profile/17893486172516988150noreply@blogger.com0tag:blogger.com,1999:blog-5553434255023195975.post-27025051967019598702015-02-16T21:06:00.000-07:002015-02-16T21:06:03.304-07:00Bummed.I'm a little upset that my easy paces are so slow lately. There are some good things; I'm finishing runs energized, and I'm running mileage in the high-20s without an injury. I'm running now what was my peak mileage during my first half training cycle.<br />
<br />
So I'm improving, clearly, and I have no hip pain, which is huge. But somehow I'd thought that mid-way through February I'd be at least holding 9:30 as an easy pace, and instead I'm just getting slower and slower and slower. <br />
<br />
Now, I'm not sure that it's a problem that I'm getting slower if I'm simultaneously building up mileage and re-introducing a strength program. I don't start speedwork for another month, and so I'm trying to be patient with base building. But I feel like I've lost the ability to run paces I ran ten weeks ago, and it's a little demoralizing. <br />
<br />
<br />emmbeehttp://www.blogger.com/profile/17893486172516988150noreply@blogger.com0tag:blogger.com,1999:blog-5553434255023195975.post-63201163181049801772015-02-14T19:54:00.003-07:002015-02-14T19:54:46.112-07:00Week Three: Keep on Shufflin'<u>Monday</u><br />
<b>Planned:</b> 50-60 minutes, easy.<br />
<b>Actual:</b> Big fat zero, zonk..<br />
<br />
Honestly not sure what happened here. Maybe the race caught up with me; maybe I'm underfueled. But in any case I couldn't manage to get up at 5AM to get the run going, and then work was just too busy. By 5pm I was dragging; by the time the baby was asleep and I zombie-walked through the dishes, I just decided to call it.<br />
<br />
<u>Tuesday</u><br />
<b>Planned:</b> 40-60 minutes, easy,<br />
<b>Actual:</b> 56 minutes (11:15)<br />
<br />
The weather here in Northern Utah has been unseasonably warm, which is creating a total #firstworldproblem for me. I always wear my reflective jacket when I'm out in the dark; it's a bright neon yellow reflective shell with wide reflective strips. The delicate piping on most gear doesn't strike me as enough protection, and I have too much going on to have time to get hit by a car. I also have headlamp and two handhelds as I like to see where I'm going and don't have the best night vision.<br />
<br />
Nerding it up, yes. Anyhow, the trouble is that at 40 degrees (in #$%^ing February!) it is not warm enough to wear the jacket alone over a sports bra, but putting it over a shirt means sweating to death. At least I'm a visible ball of grossness, but honestly, if this weather continues I'll have to find a harness instead of a jacket.<br />
<br />
<u>Wednesday</u><br />
<b>Planned:</b> 70-90 minutes, easy; strength program.<br />
<b>Actual:</b> 72 minutes (10:20); completed strength program<br />
<br />
Hey, look at that! I hit a respectable-for-me easy pace! I ran along the mostly flat trails up on the bench, and the loop I chose happened to be seven miles. I'd hoped, initially, to run closer to 90 minutes but I didn't get out of work quickly enough and eventually just wanted to come home.<br />
<br />
<u>Friday:</u><br />
<b>Planned:</b> 50-60 minutes, easy<br />
<b>Actual:</b> 57 minutes (11:14)<br />
<br />
5:30 AM start again. It was a nice morning for a run, and I'm feeling a bit more confident running in the dark. Near the end of my run I saw two charming gentlemen also decked out in headlamps and handheld lights; they shouted hello and I was warmed by their greeting and by our light-up fellowship. <br />
<br />
<u>Saturday:</u><br />
<b>Planned: </b>105-120 minutes, easy<br />
<b>Actual: </b>112 minutes (11:06)<br />
<br />
Apparently my body's new thing is to have no speed but maintain nearly perfectly even splits (11:16, 11:16, 11:20, 11:06, 10:58, 11:18, 10:55, 10:54, 11:22, 10:40) for ten miles. I really have no idea how I managed just over (just!) two hours for a half in September. But the run was easy, with no pain or tightness, and I wrapped it up with a strength workout with my toddler as a coach: ONE, TWO, FOUR, FIVE SIX SE'EN AYCH NINE TEN. <br />
<br />
Total Mileage: 27.3emmbeehttp://www.blogger.com/profile/17893486172516988150noreply@blogger.com0tag:blogger.com,1999:blog-5553434255023195975.post-91958117149452271792015-02-13T20:50:00.000-07:002015-02-13T21:07:51.877-07:00Marathon Mania.Like <a href="http://www.shutupandrun.net/">Beth,</a> I'm a relatively average runner. She is faster than I am, but I suspect with work I'll top out right around where she is. I'm solidly in the middle-of-the-pack, and as near as I can tell, people don't develop speed when they start running in their thirties. I'm out there, and I enjoy it.<br />
<br />
But I wouldn't have been 15 years ago. I am <i>slow.</i> I am in the weird position of being fit, but slow; I'm just not a gifted runner naturally, and I have almost no background in it. So when I tried to take up running in my twenties, there wasn't nearly as much advice, running hurt, and the only people I knew who ran had run for their high school teams, which made it hard for me to jump in. I had to be in my mid-thirties, post-kid, post-caring, before I could face a couch-to-5K.<br />
<br />
In the meantime, everyone started running, including those slower than I, so now I'm in the middle of the pack.<br />
<br />
And now it seems like everyone and their mother is running a marathon. Halfs are even more popular, for good reason. Marathons are a dumb distance that kills young Greek men. Halfs are just long enough to disguise the fact that one has no leg speed. <br />
<br />
Seriously, though, I can see why it would annoy someone who was a serious amateur athlete to find that their sport is now cluttered up by people chugging GUs for a 5K that they're running in tutus and perfectly coordinated expensive gear.<br />
<br />
Still, look, people need to get over it. Running is a better sport when it has more participants. Many people are finding a hobby they love and a way to stay in shape, and that's hard to knock. Plus, more participants means more races; sorry if your finisher's medal for being sub-sub-elite is the same as the hobby joggers, but newsflash: unless you're in the first three, you were racing the clock anyway. Even if you were totally all-county in high school.<br />
<br />
That said, I won't be running a marathon any time soon, because for me, I don't want to just finish it. I'm in excellent shape. Of course I can walk 26.2 miles if I have to. That's not a challenge, just a hell of a long walk. If I run one, I want to be able to race it at least a little, and I do not have the experience yet to do so without injury, and I'm slow enough that the time commitment for training is rather daunting. I also wonder if there's too much push to do marathons. I think some runners of my acquaintance who are running to get in shape would be injured less if they focused on running short distances first.<br />
<br />
But halfs are nice. So far I think they play to my strengths as someone without any speed but with enough willpower to complete a training program.emmbeehttp://www.blogger.com/profile/17893486172516988150noreply@blogger.com0tag:blogger.com,1999:blog-5553434255023195975.post-91943933504922173392015-02-10T17:38:00.002-07:002015-02-10T19:29:57.439-07:00Race Recap: Striders WRC 5KEvent: <a href="http://getoutandlive.org/goal-blog/striders-winter-race-circuit">Striders Winter Race Circuit</a><br />
Date: 2/7/2015<br />
Distance: 5K<br />
Field: 692.<br />
<br />
<br />
Map: Oh, hell.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCwCD-nN68gc3SBl1PtyvOXKCJbQDhrOXFC0qjpSZZKKHhc6dNFHW19Dd3EJwJCmOcr3v5SDzb8TgBNhd-NPSda4HhDw9CDq9sw4ZXkwmnar0AyfyvrmsvwHnnYYYmz6Eyk1bPxF3M_T8/s1600/Striders+WRC+5K.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCwCD-nN68gc3SBl1PtyvOXKCJbQDhrOXFC0qjpSZZKKHhc6dNFHW19Dd3EJwJCmOcr3v5SDzb8TgBNhd-NPSda4HhDw9CDq9sw4ZXkwmnar0AyfyvrmsvwHnnYYYmz6Eyk1bPxF3M_T8/s1600/Striders+WRC+5K.png" height="202" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Why yes, that is ~300 feet of elevation in about a mile. Yes, yes, it is.</td></tr>
</tbody></table>
<br />
Every runner I know warned me about this course. It's straight up the hill! Just when you think it's done, it's not! It is not a PR course.<br />
<br />
Oh, indeed, they are right. The first hill starts gradually, and then you think you're done, and then you make a turn, and up, up, up you go. <br />
<br />
The Winter Racing Circuit was started by the local running store, Striders, ten years ago. It's intended in part as training for those that are planning to take on the Ogden Marathon in May, so there are many seriously talented runners out there on the course.<br />
<br />
It was an unusually nice morning. This winter has been so mild that as of the first week in February, my tulips and daffodils are poking up their heads. February, guys! It was nearly 60 degrees at 8AM on race day, but I fully expect Mother Nature will be all "fooled you!" and we'll probably have six feet of snow in June.<br />
<br />
Anyhow, the race.<br />
<br />
Personally, it wasn't great. This past week I added in my weights routine and I was surely feeling the effects of being two weeks into a mileage build-up. I wasn't fast, and I had to walk part of the hill. I finished in 30:06, which is quite a bit over my PR, but I'll take 29/92 in my age group given how sluggish I felt. I joked at the finish line that I'm counting this race as a separate race than a normal 5K.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwGyDkSECcLkoslKvg-Q9fJAU2b8fimZAVjJWYEPvdnmngnEfRyDM6juY33mnWIM83Sb8kOnHjWPyLwRw0KQUHItGmx54Wq9MUQqvPluA5QVgnF3yK9jbW1xQrUGJPjljdrMVAaZp8Yu4/s1600/5K2015.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwGyDkSECcLkoslKvg-Q9fJAU2b8fimZAVjJWYEPvdnmngnEfRyDM6juY33mnWIM83Sb8kOnHjWPyLwRw0KQUHItGmx54Wq9MUQqvPluA5QVgnF3yK9jbW1xQrUGJPjljdrMVAaZp8Yu4/s1600/5K2015.jpg" height="266" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I'm the one that looks like she's going to die if she doesn't pass Stripey Pants.</td></tr>
</tbody></table>
<br />
<br />
The race non-personally, however, was great. Striders sold the circuit this year to the <a href="http://getoutandlive.org/">GOAL foundation</a>, which also runs the Ogden Marathon, and support was fantastic. The course was on the open road, and the Ogden PD kept everyone safe. At the finish there was coffee and hot chocolate provided by Daily Expresso, and bananas and orange slices and granola bars.<br />
<br />
I also really appreciated that the course stayed open until the last finisher came through, and the announcer gave everyone a heads-up about ten minutes beforehand so people knew to stay and cheer. <a href="http://relentlessforwardcommotion.com/2014/06/the-reality-of-the-back-of-the-pack-heartbreak-hill-half-marathon/">Heather's experience in her half</a> really gave me a great appreciation for how important it is for the back of the field to have the same experience as the front of the field. And while it's less of a safety issue with a 5K, a 5K is also often the first distance a newer runner does. Not good if the experience is being alone on a road after everyone's gone home.<br />
<br />
So, props to the GOAL foundation, and the next race is the 10K, on the 21st.<br />
<br />
Yes, there's another hill.emmbeehttp://www.blogger.com/profile/17893486172516988150noreply@blogger.com0tag:blogger.com,1999:blog-5553434255023195975.post-62916767423409987642015-02-09T21:09:00.002-07:002015-02-09T21:09:59.686-07:00Week Two Recap<u>Health:</u> Hey, look at that! I can breathe!<br />
<u>Injury:</u> Hip feels pretty good; right big toe is acting up a bit.<br />
<u>Sleep:</u> Good, but I am feeling beyond worn out.<br />
<u><br /></u>
<u>Monday</u><br />
<b>Plan:</b> 50-60 minutes, easy.<br />
<b>Actual:</b> 53 minutes, easy (10:15)<br />
<br />
A quick five+ after work today. My usual route in winter, when I'm stuck on the roads, is reasonably hilly, and today I added an extra hill just for the variety. I'm not great at climbing hills, but they're very good for you, like broccoli, and I think they help my form.<br />
<br />
My form is still all over the place. I'm not in any pain during or after the run, but I feel like I'm cheating my stride length, running choppy instead of smoothly. It's already so much better than it was three weeks ago, so I'm trying to be patient, but I really liked having 9:40 feel easy and it's been mentally a bit rough to see my leg speed so far off.<br />
<br />
<u>Tuesday</u><br />
<b>Plan:</b> XT or 40-60 minutes, easy<br />
<b>Actual:</b> 39:52, on a treadmill, with no music (9:52)<br />
<br />
The run did not want to happen. I was going to run from work. It's been unseasonably warm, so I packed for a 50 degree run, but as I changed into my gear, it started to drizzle. So I decided not to tempt fate and instead headed over to the treadmill, whereupon I discovered that a) I had not packed my iPod and b) that the weather was just going to threaten rain for an hour. <br />
<br />
<u>Wednesday</u><br />
<b>Plan:</b> 70-90 minutes, easy<br />
<b>Actual:</b> 82 minutes, easy (11:37)<br />
<br />
Man, this day. The kiddo woke up, so the run before work didn't happen. Sometimes I sneak in a few miles after work, but I had meetings and so I didn't make it out until after dark, running around with my lights like, a passerby observed, a bionic woman. Very tired legs and no leg speed, but a gentle, easy run, followed by weight training.<br />
<br />
<u>Friday</u><br />
<b>Plan:</b> 50-60 minutes, easy<br />
<b>Actual:</b> 58 minutes, easy (11:24)<br />
<br />
Another slow run in the dark. <br />
<br />
<u>Saturday</u><br />
<b>Plan: </b>Striders WRC 5K race!<br />
<b>Actual: </b>Race (30:06), then weights, then another hour of easy running.<br />
<br />
I will recap the race soon. Suffice it to say that I had a hard but disappointing run, but the race itself was fabulous. Since I didn't feel like I managed a good effort in the race, I tacked on the miles I would have had scheduled for a long run. Might have been a teensy bit of a mistake, but it was an odd 70 degree day in February and it did me good to get outside.<br />
<br />
Total mileage: 29.7<br />
<br />
The exhaustion is pretty severe, so I've switched to a multivitamin with some iron just in case I'm running a bit low. <br />
<br />
Onward!emmbeehttp://www.blogger.com/profile/17893486172516988150noreply@blogger.com0tag:blogger.com,1999:blog-5553434255023195975.post-7049873885774719282015-02-05T20:14:00.001-07:002015-02-05T20:14:07.137-07:00What a stinker.Often when I return from a run and try to stretch, my son swarms all over me. He imitates me, doing little squats and downward dogs, with his head fully on the floor. Then I shower, and I tell him I have to shower because "Mommy's stinky."<div>
<div>
<br /></div>
<div>
So, naturally, he announces "Stinky" when he sees me in running gear. With a friend, ready to head out the door. Or when my husband takes a clean tech shirt that he recognizes out of the dryer. Or when he pulls my workout clothes out of the drawer.</div>
<div>
<br />Stinky. Stinky. Stinky.</div>
</div>
<div>
<br /></div>
<div>
Thanks, kid.</div>
emmbeehttp://www.blogger.com/profile/17893486172516988150noreply@blogger.com0tag:blogger.com,1999:blog-5553434255023195975.post-13384046208232335892015-02-03T20:10:00.001-07:002015-02-03T20:10:32.629-07:00Almost Hansons. Almost.While I was out with an injury, I read running books voraciously, mostly with an eye to finding a plan that would facilitate my stepping up from a plan where the goal was to finish the half upright, to beginning to race it. More mileage, but something that's sensitive to a beginning runner's lack of speed.<br />
<br />
I started with Hansons Half Marathon Method, which is a version of their popular marathon training program aimed at the half. The first part of the book explains their training philosophy, which centers on running, running, and more running, because they argue that the non-cardio benefits of running are what really improve a runner in the long run. Hansons marathon plan became known as the plan that demanded only a 16 mile long run, but what the buzz failed to mention is that the long run topped out at 16 because all of the rest of the mileage comes during the week.<br />
<br />
They build their training program on the principle of cumulative fatigue; throughout the training cycle, the runner's legs will always be tired and never fully rested, which will not only simulate the last leg of the race, but also ensures that the runner has to take the easy days easy. It's hard to race your training accidentally if your legs are always a little heavy.<br />
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I liked a lot about the plan. The "Beginner" plan, aimed at beginning <i>racers</i> at the distance, tops out at 48 miles a week, which would be a challenge. Every run is planned, with intervals and tempo runs included every week. Best, the book includes all of the pace charts that you could wish for to get you through training, and it's extremely well-organized and edited.<br />
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Here's the problem. I want to do this plan so badly, but I don't think I can handle six days a week of running. I know I can manage five without an injury. Every time I've pushed it to six, the sixth run of the week is horrible and I wind up hurting. <br />
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I want to destroy my half marathon, but I also want to keep from losing hours a week to PT. So this cycle I'm sticking to three principles:<br />
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<ol>
<li>Run no more than five days per week.</li>
<li>Off days are <i>off. </i>No weight training or extra core work.</li>
<li>Mobility work every day on hotspots.</li>
</ol>
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<br />
So I've shelved Hansons for now. Maybe next time.emmbeehttp://www.blogger.com/profile/17893486172516988150noreply@blogger.com0tag:blogger.com,1999:blog-5553434255023195975.post-1457929467517814532015-01-31T20:41:00.001-07:002015-01-31T20:41:45.498-07:00Week One RecapI decided for my second half to increase my mileage somewhat. The Another Mother Runner basic half marathon plan was great, but I've read some research that suggests that about 40 miles a week is optimal for fitness (beyond that is necessary for small improvements, but there are diminishing returns.)<div>
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<div>
I wanted to run more, so I shopped around a bit for a plan. I read the Hanson's Half Marathon book, which I'd highly recommend, but I don't think I'm up for running six days a week yet. I know I can manage four or five and keep the injury bug at bay.</div>
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<div>
So, McMillan's plan from You (Only Faster) was the winner. I think the book will be more useful once I have a little more experience. I don't know how to tailor a plan to my strengths, because I don't know whether I'm oriented more toward Speed or Endurance. I'm leaning Endurance right now because my half time way out performs the predictions based on my 5K time. But I do like interval workouts, so we'll see.</div>
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Week One is the first of eighteen weeks, and designed to begin the process of building up a mileage base.</div>
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<b>Health: </b>Meh. Last week I had flu symptoms which resolved into a sinus cold that has clogged my head. Not awful, but not ideal.</div>
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<b>Injury Status: </b> Hip gets tight during runs but I am no longer having troubles with extending it.</div>
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<b>Sleep: </b> The kiddo has decided that he needs to sleep touching me. He wakes shrieking in his crib and then comes into bed. I haven't been this tired since he was nursing twice a night as a newborn.</div>
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<u>Monday</u></div>
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<b>Plan:</b> 40-50 minutes, easy. <b>Actual: </b>54 minutes, easy (avg: 10:21/mile)</div>
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Easy paces for me are supposed to be between 9:31-10:27; barely kept that one together over all the hills. And it went a little long because I was conservatively shooting for the lower end of the range to keep my weekly jump in mileage reasonable, and completely misread the chart.</div>
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<u>Tuesday</u></div>
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<b>Plan: </b>40-60 minutes, or cross train, easy. <b>Actual: </b>49 minutes, easy (10:29)</div>
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<u>Wednesday</u></div>
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<b>Plan: </b>60-70 minutes, easy. <b>Actual: </b>61 minutes, easy (11:15)</div>
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<br /></div>
<div>
I changed at the office, ran, and came back, where I ran into a colleague with whom I run occasionally. She asked how it went. I said, "Some days, it's just time on your feet." The run was a slog from start to finish. I would not recommend not sleeping and a head cold as a training regimen.</div>
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<br /></div>
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<u>Thursday</u></div>
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<b>OFF. </b>The plan also has running as an option but my preference now is to run Tuesdays, and take Thursdays off completely.</div>
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<br /></div>
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<u>Friday</u></div>
<div>
<b>Plan:</b> 50-60 minutes, easy. <b>Actual: </b>56 minutes (10:38)</div>
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<div>
I changed, ran, came back, toweled off with Wet Wipes and ridiculously fruity deodorant, and headed to an afternoon of meetings. Dinner was an excellent New York strip prepared by the husband, and it was delicious and needed. Then he decided to stay up with the toddler at night so I could get an uninterrupted eight hours. I slept in our guest room. Absolute bliss.</div>
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<br /></div>
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<u>Saturday</u></div>
<div>
<b>Plan: </b>75-100 minutes, long. <b>Actual: </b>78 minutes (8 miles, 9:49)</div>
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<br /></div>
<div>
Sleep works! I ran with a friend along the gorgeous Ogden River Parkway. It's very flat and great for just cruising along. She had eight on her training schedule so I just ran with her as it met my time goals for the week. Long run paces are supposed to be from 9:33-10:51, so I was glad I nailed it, even with a large positive split. </div>
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Total mileage: <b>28.7</b></div>
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<b><br /></b></div>
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<b>Lessons learned: </b>One should not despair when one can't keep up an easy pace with a head cold on three hours of sleep. One should instead, shake it off and take a nap.</div>
emmbeehttp://www.blogger.com/profile/17893486172516988150noreply@blogger.com0tag:blogger.com,1999:blog-5553434255023195975.post-75720625608358293792015-01-30T19:57:00.001-07:002015-01-30T19:57:13.889-07:00Saucony Omni 12.So, the month and a half off. I had just managed to get my SI joint under control, and I went out too aggressively at a cold Thanksgiving 5K, and followed it up with a long trail run, and then gardening, and my left thigh, hip flexor, abductors, adductors, groin, everything, just told me NOPE NOPE NOPE NOPE, and that was it.<br />
<br />
I limped. I read <a href="http://www.mobilitywod.com/about/kellystarrett/">Kelly Starrett's Ready to Run</a> and <a href="http://www.amazon.com/Anatomy-Runners-Unlocking-Potential-Prevention/dp/1620871599">Jay Dicharry's Anatomy for Runners</a>, and both are full of helpful tips for the injury-prone runner, some of which I adopted, and some of which I'll take with a grain of salt, as you'll see, <br />
<br />
I'm feeling better now, but minimal cross-training, some lingering stiffness, and Christmas has set me back.<br />
<br />
Nevertheless, this week starts the training program, and a few weeks back I picked up a pair of Saucony Omni 12s on clearance. This is a monster of a stability shoe, but it has several features I like a lot.<br />
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First, they're a sharp-looking shoe. Not the most important feature, but still -- they look good.<br />
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<a href="http://a3.zassets.com/images/z/2/3/1/7/7/2/2317729-3-MULTIVIEW.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://a3.zassets.com/images/z/2/3/1/7/7/2/2317729-3-MULTIVIEW.jpg" height="240" width="320" /></a></div>
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Mine are in the teal colorway, but with 50 miles on them including one very muddy trail run, they're not quite as pretty as the stock photo!</div>
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Saucony a while back decided that all of their main shoes would be 8mm drop, and I really like this feature. It is noticeable compared to my other standby, the ASICS Kayano, which has a ~13mm drop, but it doesn't feel wrong; I just notice my calf muscles working a bit more. That's good, for me, because a lower drop means my hip has to do a bit less work to stabilize my foot. </div>
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The heel doesn't flare much at all, which I also appreciate. It feels sleeker.</div>
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The feature I really appreciate, however, is this:</div>
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<a href="http://a1.zassets.com/images/z/2/3/1/7/7/5/2317752-1-MULTIVIEW.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://a1.zassets.com/images/z/2/3/1/7/7/5/2317752-1-MULTIVIEW.jpg" height="240" width="320" /></a></div>
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The shoe is very straight, and the last is very stable. After a decent amount of trial and error, I've figured out that one of my problems is that due to bunions, I have very little ability to stabilize my left foot with my toes, so a softer shoe, or one that curves leaves me with little leverage.</div>
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Now, straight lasts mean heavy motion control shoes, right? Here's the thing -- the Omnis are really light, and their ride reminds me of their Mirage, which I love (except for its durability.) So, it's a good shoe, I think, for someone like me who likes the idea of a more minimal shoe with a lower offset but doesn't yet have the strength to pull it off.</div>
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And that gets me to my last point. Starrett recommends flat shoes for runners, and working toward them. I'd wear a flat shoe if there was a stability model, but there's not, and while I completely believe that the right thing to do is work on my hip stability, the thing is, my poor hip needs all the help it can get. Sometimes I think minimalist movement forgets that the shoe is supposed to fit the runner, not the other way around, and that the shoe is one tool the runner has among many.</div>
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The Omni rides a bit firm. I prefer this -- it's easier for me to control a firmer shoe -- but I also suspect that it's designed for a heavier runner (which makes sense, given the demographics on who is likely to need a motion control shoe.) I don't feel like I sink into the cushioning at all, and it rides high. </div>
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Mostly, though, I'm just happy to finish a longer run without my hip instantly clenching, and these shoes just may be a winner....</div>
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<br />emmbeehttp://www.blogger.com/profile/17893486172516988150noreply@blogger.com0tag:blogger.com,1999:blog-5553434255023195975.post-15727542039557165982015-01-19T20:00:00.005-07:002015-01-19T20:00:31.330-07:00Almost go time.One week till a new round of half training, and with luck, some more than half-assed blogging!emmbeehttp://www.blogger.com/profile/17893486172516988150noreply@blogger.com0tag:blogger.com,1999:blog-5553434255023195975.post-80894429876702921732014-12-02T20:20:00.000-07:002014-12-02T20:20:03.763-07:00Seriously?Throughout September and October I faithfully went to PT, and after nearly two months of PT on my SI joint (did you know your pubic bone can dislocate? it can!), I had no piriformis pain that couldn't be massaged out, and I was off and running, both figuratively and literally. <br />
<br />
I'd put together a maintenance routine for myself, using advice from <a href="http://www.amazon.com/Ready-Run-Unlocking-Potential-Naturally-ebook/dp/B00NUFMJKQ/ref=dp_kinw_strp_1">Ready to Run</a> and the famous <a href="http://www.njsportsmed.com/files/myrtl_routine.pdf">MYRTL routine</a>, to keep everything limber and fluid. I put blue Superfeet in my Kayanos. I warmed up before my runs in the dark, during which I wore a headlamp and the most brilliant reflective shell for safety. I increased gently to 30 miles a week. Something flu-like knocked me out for a week, but I figured I'd use the time off to rest, and I still managed ~93 miles in November. <br />
<br />
And two weeks ago I felt a twinge. A slightly tight thigh. Okay, so I rumbled into action. Foam rolling. The stick. Mobility upstream and downstream. Couch stretches. Smash! Floss! Epsom salt soak. Good to go! Ran up some trails. Ran gently and easily in the morning. Noticed my pace was dropping off but figured it was due to the mileage increase.<br />
<br />
Then I ran a Turkey Trot. The local hospital joins with several local charities to produce this fun low-key race that covers the hills in the nearby neighborhood. Entry is a donation to charity, and the timing is just a man with a watch who tells you your time as you cross. It's charming, and there was also a two-mile walk, so the husband and the toddler got in some quality stroller time while I ran.<br />
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I was feeling a little tight so I just decided to pace it, hoping to come in under 45 for five miles. The race stopped at 4.65 miles by my Garmin, and I finished in 41:35. As the man running next to me quipped, that's one PR that will stand for a while. I was happy to run relatively even splits.<br />
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I kept running, and then Sunday did an achingly tight 5 miler, then yardwork, and now I'm limping. My guess is that it's my hip flexor. <br />
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Sometimes this sport is really annoying.<br />
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<br />emmbeehttp://www.blogger.com/profile/17893486172516988150noreply@blogger.com0tag:blogger.com,1999:blog-5553434255023195975.post-16090300090311198742014-11-21T21:25:00.001-07:002014-11-21T21:25:10.789-07:00So, it's been a while.Work kicked into high gear as it does this time of the year, and I had time in the past month to run, work, and be a mom. Blogging couldn't happen, and frankly with next to no readers it wasn't a hard call.<br />
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But the siren song of the internet calls me again, and new posts will be coming soon, as I am continuing my quest to define "middling" with respect to running.<br />
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And, I signed for another half. Stay tuned.emmbeehttp://www.blogger.com/profile/17893486172516988150noreply@blogger.com0tag:blogger.com,1999:blog-5553434255023195975.post-43397857084511790962014-10-01T22:01:00.001-06:002014-10-01T22:07:20.487-06:00Recap Part One: Huntsville Half Marathon. The rain.<span style="font-family: inherit;">I had <i>so much fun</i>. In the rain. The course was beautiful, if wet and rainy, and the race was well-organized, staffed by volunteers who were as cheerful as they could be given the downpour. </span><br />
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<span style="font-family: inherit;">Did I mention the rain? Autumn finally blew into Utah, and so while Friday topped out at a sunny 90 degrees, Saturday dawned wet and rainy and 55 degrees. There was worry that the race would be canceled due to lightning, but we were lucky and at 9:30 AM, it was on, and we were soaked.<br />This was my first ever half, and my first race where I really was racing -- where I had a time goal, and hoped to meet it. I finished the course with nothing left in the tank.<br />Nevertheless, looking at the splits, it's a bit of a classic newbie race.<br />Miles 1-2: Go out <i>way </i>too fast. In my defense, I was staying with the pacer for two hours, who also went out fast. I didn't want to slow down because it was feeling easy. The first part of the course is a significant downhill, which surely contributed to the insane splits I had. </span><span style="background-color: white; line-height: 19.3199996948242px;">Split 1: </span><b style="background-color: white; line-height: 19.3199996948242px;">8:37.2</b><span style="background-color: white; line-height: 19.3199996948242px;"> </span><br />
<span style="font-family: inherit;"><span class="text_exposed_show" style="display: inline;">Split 2: <b>8:33.9</b></span><br />
Miles 3-4: Have a nice chat with CPA from Idaho whose son is interested in philosophy and has read lots of Great Books.<br />
Split 3: <b>8:38.2</b></span><br />
<span style="background-color: white; font-family: inherit; line-height: 19.3199996948242px;">Split 4: </span><b style="background-color: white; font-family: inherit; line-height: 19.3199996948242px;">9:10.1</b><span style="background-color: white; font-family: inherit; line-height: 19.3199996948242px;"> First water break.</span><br />
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<span style="font-family: inherit;">Miles 5-9: Settle into a nice comfy pace that seems to be getting harder for some inexplicable reason, like maybe I'm trying to run 13.1 miles.</span></div>
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<span style="font-family: inherit;">Split 5: <b>8:57.1</b> </span><br />
<span style="font-family: inherit;">Split 6: <b>9:02.9</b> GU (probably should have taken this at mile 5)</span><br />
<span style="font-family: inherit;">Split 7: <b>9:19.5</b></span><br />
<span style="font-family: inherit;">Split 8: <b>9:01.3</b></span><br />
<span style="font-family: inherit;">Split 9: <b>9:13.5</b> </span></div>
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<span style="font-family: inherit;">At this point I'm running at around an 8:55 average, and I'm feeling great, and I'm sure that even if I slow down, I'll nail my sub-2 goal. Legs are starting to tire a little but I'm feeling loose and happy.</span></div>
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<span style="font-family: inherit;">Now I worry. What if I hit the wall? I decide that I'll take a GU at the next water station. It cost me time, and I'm pretty sure it didn't kick in in time.</span></div>
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<b><span style="font-family: inherit;">Split 10: 9:10.4 </span></b></div>
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<span style="font-family: inherit;">Mile 10.6: O HAI, WALL Wow. It was as if I suddenly ran out of air. So, that's new. So, that's what hitting the wall feels like. Here on out it was a slog.</span></div>
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<span style="font-family: inherit;">Split 11: <b>10:00.5</b></span><br />
<span style="font-family: inherit;">Split 12: <b>9:23.7</b> (think the sugar kicked in.)</span><br />
<span style="font-family: inherit;">Split 13: <b>9:30.4</b></span></div>
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<span style="font-family: inherit;"><b>SPRINT! SPRINT! SPRINT! </b>Bite me, say the legs.</span></div>
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<span style="font-family: inherit;">Split 14: <b>8:55</b></span></div>
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<span style="font-family: inherit;">Total time: 2:00:07. Seven goddamned seconds. </span></div>
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<span style="font-family: inherit;">(to be continued.)</span></div>
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emmbeehttp://www.blogger.com/profile/17893486172516988150noreply@blogger.com0tag:blogger.com,1999:blog-5553434255023195975.post-19118727468539791742014-09-22T20:34:00.005-06:002014-09-22T20:34:46.157-06:00So, it's been a whileSix days until the race! I've been wildly busy with work and life, and once I added physiotherapy for my creaky SI joint, I've had no time to blog. <br />
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Fortunately, I have basically negative two readers at this point, but for you, I apologize for keeping you hanging.<br />
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Training has been going well. I never thought eight miles would feel like an easy, relaxing run, but nevertheless, there it is. <br />
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Rehab's been interesting. The problem is that my lower core is weak, despite my efforts, and my left hip rotates forward, and then my tailbone pulls out of alignment. This makes everything hurt, and screws up my stride.<br />
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So, part of the work is for the nice physiotherapists to pop my hip back into place. Today, that involved also realigning the symphysis pubis joint, which cracked painfully and loudly, like a bunch of firecrackers went off in my pants. I saw stars, and then yelled, and then apologized. But then, when I stood up, I felt lighter and straight. <br />
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This is apparently what normal feels like.<br />
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The rest of the work is retraining the glutes and core so they can stabilize my pelvis when I run. Lots of marching bridges and variations on leg lifts, and lots of getting my tired hamstrings to stretch just a bit further. <br />
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I think it's helping, but I also think it will be a while coming back. The PT says essentially we have to retrain my body to recognize normal as normal, instead of settling back into the misalignment that I've had for months.<br />
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The race is Saturday! emmbeehttp://www.blogger.com/profile/17893486172516988150noreply@blogger.com0tag:blogger.com,1999:blog-5553434255023195975.post-23397936209151123802014-09-11T13:27:00.002-06:002014-09-11T13:27:31.939-06:00More Tips For Safe Running(<a href="http://runblogger.com/2014/09/tips-on-running-safety-for-women.html">inspired by</a>)<br />
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<ol>
<li>If you feel an urge to beat up someone who is out for a run, seek help. Tell a trusted friend what you're feeling, and have them stay with you until you can get in touch with a doctor or counselor.</li>
<li>If you feel an urge to beat up someone who is out for a run, run in a group. Odds are good that your companions won't want to beat up other people, and they can keep you from hurting someone.</li>
<li>If you are tempted to catcall someone out for a run, try wearing blinders and listening to music, so you can distract yourself in the moment of temptation. If that doesn't work, try muffling yourself with a gag, or pinching yourself until the urge passes. Be creative!</li>
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You get the idea. Look, I'm realistic. I live in the real world, and I know that there are<a href="http://www.cbs46.com/story/26157492/husband-of-paulding-county-woman-attacked-on-trail-says-he-did-not-recognize-his-wife"> creeps that brutally attack women who are out for a run</a>. Taking basic safety precautions is something everyone should do: run in groups or with a friend if you can; let someone know where you're going and when you plan to return; carry ID, a phone, and water; stick to well-traveled paths, roads, and trails so that if you do get hurt, someone can find you and help. </div>
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To be clear, this is advice anyone should follow. Men are often bigger and stronger, but they can be targets of violence, too, and defending oneself in the middle of a long run or hard workout is easier said than done. And an injury can strike at any time.</div>
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What's frustrating, however, is that when this advice is targeted at women, it shades easily into "you should stay indoors to be safe." I don't think anyone means to lock women indoors. But when my mom hears about such attacks, her response isn't "what a bad man" but "maybe you should think about not running on the trails."</div>
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Stranger attacks are fortunately very rare, but they are often horrible, and they make headlines. I'm not inclined to change my behavior much for an extremely rare incident, when I weigh the risks against the benefits of being fit, and so forth.</div>
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Harassment, however, is much more common. And the thing is, it's not <i>my </i>fault if someone harasses me. The fault of the harassment is on him, and while it makes sense for me to take sensible precautions that any runner should take, the burden of change should be <i>on him</i>. If I can run only when I have friends to run with, then it would be impossible for me to train for a half. I might get out once a week. I have a job and a toddler and a husband who dislikes dogs, so I'm not going to get a dog just so I can run. It's good advice not to wear earbuds when on the trails, but that's so I can avoid being et by cougars, not because that extra awareness would keep me from getting attacked. </div>
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Plus, if fewer women are outside running, then any woman who does is an outlier, and looks like more of a target to those creeps.</div>
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So this makes advice difficult to give, and I completely understand the delicate balance. On the one hand, one doesn't want to be naive and ignore good safety advice, and there are creeps that target women, and women need to know that. (Advice about routes and social media apps strike me as particularly important, because it's not always obvious how much those give away.) </div>
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On the other hand, such advice runs the very real risk of reifying the idea that public spaces are not safe for women, and that women who leave their houses should be on their guard not just for practical reasons, but because if they don't, what happens to them is their fault because they were unprepared because they didn't adopt and train a puppy before starting a couch to 5K program. <i>Ms. Waddell didn't do a damned thing wrong.</i> This attack wasn't her fault, and removing an earbud wouldn't have made a blessed bit of difference. </div>
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I wish there was an easy solution. But on balance, I'm inclined to think that the risks to men and women who run outside are roughly equal, and so the advice given to them shouldn't differ. Everyone needs to be careful. Everyone has the right not to be harassed or harmed when they're enjoying the outdoors.</div>
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emmbeehttp://www.blogger.com/profile/17893486172516988150noreply@blogger.com0tag:blogger.com,1999:blog-5553434255023195975.post-68505445526732753802014-09-10T19:59:00.001-06:002014-09-10T19:59:36.338-06:00Time keeps on slippin'Between a crazy week at work and the rest of life, I've had no time to both train and blog. But there is much to look forward to:<br />
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<ul>
<li>A review of the Saucony Mirage 3.</li>
<li>Update on my SI joint and PT exercises.</li>
<li>Video of my footstrike on a treadmill.</li>
<li>My first GU (tm.)</li>
</ul>
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But for now, you get a picture of a flower.</div>
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emmbeehttp://www.blogger.com/profile/17893486172516988150noreply@blogger.com0tag:blogger.com,1999:blog-5553434255023195975.post-2401964860627923572014-09-06T19:53:00.002-06:002014-09-06T19:53:55.826-06:00NOW BEGINS THE TAPER.I did it! 13.2 miles in around 2:20 today. This morning there was the most beautiful rainbow over the valley, and the sky was pink. A friend and I ran a point-to-point course starting at the top of one trail, running along the <a href="http://ogdencity.com/en/recreation/high_adventure_rec/ogden_trails.aspx">Bonneville Shoreline trail</a>, down the Birdsong trail, and then looping along the Ogden River Parkway. <br />
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It went well -- my only goal for this run was to make the distance without aggravating my back too much. The initial climb on the trails always slows me down, and I'm an extremely novice and inefficient trail runner, so it was easy to keep a relaxed pace. <br />
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Around mile eight I ate some Extreme Sport Beans. These are quite literally glorified jelly beans. They're made by Jelly Belly and have caffeine and vitamins. I was experimenting with refueling on the run. Usually I don't bother, but I figure I might need to during the race and I didn't want to find out in three weeks that they upset my stomach. Not bad, but hard to get down quickly, so perhaps I'll stick with Gatorade at the water stations. <br />
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I do think I didn't time the Beans (MAGIC BEANS) right. Around mile 11 I started to struggle a lot, and my legs felt dead, but half a mile later my energy levels returned, so I either got a second wind or the sugar kicked in. (Wondering if "second wind" just marks the body's transition from burning glucose to burning fat stores. Anyone know?)<br />
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After walking a mile for a cooldown, we headed home, where I drank chocolate milk, stretched, "rolled some foam", and then had a nice relaxing day of mowing the lawn, doing laundry, going grocery shopping, and picking up the toddler, which at this point is basically a workout with a 21 lb, wiggling, kettlebell. <br />
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I'm just going to call it active recovery. <br />
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<br />emmbeehttp://www.blogger.com/profile/17893486172516988150noreply@blogger.com0tag:blogger.com,1999:blog-5553434255023195975.post-9225957415686107032014-09-03T21:21:00.001-06:002014-09-03T21:21:52.171-06:00And the winner is....... the SI joint.<br />
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So, I missed my long run this weekend. My back was tight and spasming whenever I tried to bend over and after sitting for long periods, so ten miles wasn't going to happen.<br />
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I treated myself to new shoes! Asics Gel-Kayano 19, for $50! These are a stability shoe. I'm trying something new. I noticed that my Nikes had creases on the medial midsole, and so I think they have worn out. If I am overpronating, which I think I might be based on the depth of the creases, while I may have high arches, I'm probably need the support. I don't need a squishy feeling in my shoes, so I can run on a firmer surface. It's worth a shot. <br />
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(Reasons to support your local running store: end-of-season clearance sales.)<br />
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So, eventually, there will be a new review coming your way. <br />
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I began to feel better with a bit of rest, and so Monday I went out for an easy four miles with a friend. Running along the river parkway was nice, and flat and stable. My back and left glute were tight, but didn't seem to get any worse.<br />
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Tuesday I did six miles on the treadmill. The only real problem with this is that my mental treadmill limit is about forty minutes, so it took a lot of Sportscenter on the TVs to get me through those last fifteen minutes. I start mentally subdividing the tenths of miles into seconds.<br />
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So far, the new shoes are working out well. <br />
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And then in the evening I was off to the sports doc. He treated my shoulder when I separated it a couple of years ago, and his first recommendation is almost always PT, which I appreciate. Anyhow, after some fun confusing the newbie resident -- I'm flexible so it's hard to generate symptoms -- the doc determined that my pelvis is rotated on my left side, which is stressing the piriformis muscle. <br />
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It's about what I expected, given the location of the pain and my inability to stretch it out. I'm just glad that there seems to be no disc involvement. His guess is that the instability originates from having the baby, and that running has basically stressed it enough that my back clenched up.<br />
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I told the kid it was his fault, but he just grinned and tried to feed me goldfish crackers. Toddlers.<br />
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I'm fine to keep running if I want. The plan is more 'mill tomorrow, then an easy four Friday, and then thirteen on Saturday, and then I will be the happiest newbie that ever tapered. PT starts Monday, and I'm hoping they can sort this out. Once the race is done I have to rebalance lifting and running -- because it's curious that as soon as I cut back on strength training, a nagging pain became a huge pain in the rear.<br />
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Literally.<br />
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<br />emmbeehttp://www.blogger.com/profile/17893486172516988150noreply@blogger.com0tag:blogger.com,1999:blog-5553434255023195975.post-29288174238630898212014-08-29T19:34:00.000-06:002014-08-29T19:34:00.481-06:00Setback.Last night I headed out after dinner for a quick four or five mile run. This week's training has been going swimmingly. I've knocked out the mileage, held good easy paces, and even had a nice run with a friend on Wednesday.<br />
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Those whom the gods would destroy, they first give a good week of running.<br />
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It was a warm night but nothing too uncomfortable, the route one I've run fifty times before, and the sun was just beginning to sink below the horizon. I'm not great at running after a full meal, and so I kept the pace slow and even, just trying to get the miles in before today's rest and Saturday's ten miler.<br />
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Four miles into the run, my right lower back, which had been tight but not worrisome all day, began to get tighter, and tighter, and tighter. I had to stop. I walked the half mile home, where I realized something was not right.<br />
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None of the usual suspects hurt. Right foot & ankle, fine. Left hip-and-glute-posterior-chain-of-doom, fine. But my lower back hurts, and while I'm fine if I'm standing or walking tall, sitting hurts, and bending or leaning over and straightening up is next to impossible.<br />
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There is no way I'm running this weekend. I'm pretty confident that if I were to do nothing the rest of the month, I could finish my half, which is my first goal of course, but if I aggravate this I'll miss it completely.<br />
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Kind of bummed. Trying not to cope by eating all the M&Ms. And I have a doctor's appointment for Tuesday. emmbeehttp://www.blogger.com/profile/17893486172516988150noreply@blogger.com0tag:blogger.com,1999:blog-5553434255023195975.post-63148648546967615262014-08-27T20:41:00.001-06:002014-08-27T20:41:15.832-06:00It's a month away!I ran a nice easy 4-miler with a friend today. Our half is only a month away, and from our conversation I think our feelings are mixed. On the one hand, we're both in the hardest part of our half marathon training programs, and so I think we're a bit ready to be done with training. I'm really ready for tapering just so some of my nagging non-injuries have a chance to heal.<br />
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But I have to decide which shoes I want to wear for the half:<br />
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<ul>
<li>My workhorse <a href="http://bulletproofbirdsong.blogspot.com/2014/07/nike-pegasus-30-review-aka-worst.html">Nike Pegasus 30s.</a> I have nearly 200 miles on these now, and they're still holding up great. They're a bit squishy, however, and I find myself wondering how much energy I lose compressing the sole.</li>
<ul>
<li>Pros: I know I can run twelve miles in these without trashing my legs.</li>
<li>Cons: I think they force more of a heel strike than I'd like, and I think they might slow me a bit.</li>
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<li>My Saucony Mirages. These are sort of the stability version of the Kinvara, with a plastic insert on the medial side and a stiffer, less flexible sole. They're very light and they feel fast.The uppers don't fit my feet as well as the Nikes, but I ran 6 miles at an 8:48 pace in my last race in them, and they are extremely responsive.</li>
<ul>
<li>Pros: Quick, light feels.</li>
<li>Cons: Worried the lack of cushioning will trash my legs if my longest run in them is six miles.</li>
</ul>
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So, I'm really not sure. I'm tempted to take the Mirages on a longer run, but I'm worried that I'll introduce an injury before the race.</div>
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What should I do?</div>
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emmbeehttp://www.blogger.com/profile/17893486172516988150noreply@blogger.com0