20 turned 13 October 3, 2010

My training plan called for 20 miles yesterday!  I set out from my house heading towards Pittsburgh.  I had never gone this way before (probably my first mistake).  Here are some of the sights.

Cemetery

Recognize this bridge from the movie "She's out of my League?"

Going here would be my worst nightmare. Birds scare me!

Home of the Steelers

Downtown

PNC park

River Trail

I was about 10 miles in at this point.  

As you can see from the picture, I’m happy and ready to finish the second half of my run.  Well a mile later I felt the exact opposite.  Pain on the outside of my left knee started and it radiated throughout my entire leg.  I called my brother to come pick me up.  I ended up walking miles 11-13 to a spot where he could get to me.

I came home and iced my knee and google searched what happened.  It seems that these symptoms are classic ITBS (iliotibial band syndrome).  I’ve been icing and taking ibuprofen.  I’m taking the next several days off running.  I think I might try again on Wednesday but if it hurts again I’m going to stop.  Starting tomorrow I’m going to start doing IT band stretches.

I think this might have happened because the route I ran was really hilly and while I have been running hills during my shorter runs I haven’t been doing hilly long runs.  I’ve also been a slacker when it comes to stretching.  It has mostly been because of time or running on a trail and forgetting to stretch when I get home.  I am running a marathon in a month.  I can’t be sacrificing all my hard work by not stretching.

So emotionally yesterday I was really mad and sad.  I have been working so hard and I was so happy that my training had been injury free.  But I’m naturally an optimist, so I realized that I can recover quickly if I just take it easy and give my body every opportunity to heal itself.  So I’m just going to take it easy try to do some cross training the next couple of days.

Highlight of my day September 27, 2010

Today’s run was definitely the highlight of my day.  I don’t know if it was the weather or weirdness at work, but I was down in the dumps today.  I went for an easy 50 minute run on the Three Rivers Heritage trail.  It has been a while since I ran on this trail.  The last time I ran there, some construction was going on.  It was finished today and the new walkway they made is awesome.

I was speedy today.  I think it was the new music or needing to blow off some steam.  It was just what I needed to end my day.  While I was running, I was approaching another female runner who was taking a walking break.  I’m not sure if her break was ending or she heard me coming up behind her but she started running.  I wanted to pass her!  I don’t know what came over me but I cranked up my speed and so did she!  We had our own mini race.  I ended up passing her.  This is going to sound mean but it felt kind of good to pass someone (it doesn’t happen too often).

Looking forward to a better day tomorrow.

Happy Michigan Cows!

Skewed perspective September 26, 2010

Saturday

Saturday I went on a “short and quick” 10 mile run!  There’s nothing like marathon training to skew your perspective on what is a short run.  I finished in 1:41:20.  It was a fun run too.  The weather was perfect.  Sunny and in the 60s.  There was a bike tour on the Montour trail so there was a lot more people to keep me entertained during my run.  I also used Betsy’s trick of converting youtube videos to mp3s.  So I had a bunch of new music to pass the time.

Thursday

I did a speed workout on the treadmill on Thursday.  I meant to go to the high school track by our house Wednesday after work but I had a couple of things working against me.  First there was a soccer game at the track (it runs around the soccer/football field).  Second there was a really bad storm (lots of damage, thankfully nothing near us).  Third I worked late (lab has been crazy lately, lots of late nights the past couple of weeks).  I ended up running 4.94 miles in 52 minutes (10 min warm up, [2 min fast, 2 min slow X8], 10 min cool down).  That is the longest I have ever ran on the treadmill (dreadmill, anyone?).  Last winter I had a brief relationship with the treadmill where I would speed walk on insane inclines for 40-45 minutes, but I’ve never had any desire to run that long on the treadmill.  Everything is fine until 30 minutes into the run when I remembered that I hadn’t packed a bra.  I ended up being late for work because I had to run home.  I thought it was the respectable thing to do though;)

Camera update

Still no luck finding the camera.  My husband and I fear that maybe it fell in the trash.  Right now that makes the most sense.  My brother is enlisting in the Army, so I think I will ask to borrow his point and shoot until I have saved up enough money to buy a decent camera.  This is how I feel because I can’t find my camera:

Just another day in [running] paradise September 21, 2010

I got up early today to run!  It was cold today to.  I think in the upper 40s.  I wore pants and a track jacket.  Though I probably could have done without the jacket.  I did a nice and easy 50 minute run.  I pounded out 4.81 miles.  I always forget how much I love running in the morning before work and knowing for the rest of the day that I don’t have to worry about it after work.

Lately I have been really bad about not stretching after my week day runs.  I think this led to the slight case of extensor tendinitis in my left foot.  My legs were starting to feel extremely tight.  After my long runs on the weekend I stretch for about 20 minutes.  I did an abbreviated stretching routine this morning.

• Calf stretch on the stairs (30 seconds each side)
• Quadricep stretch (30 seconds each side)
• Inner thigh-butterfly stretch (1 minute)
• Hamstring-reach for toes while sitting (1 minute each side)

My legs felt significantly better today after this little bit of stretching.  I’m going to stretch for a little bit and then hit the hay.  I’ve found that lately I can’t get enough sleep.  I think this is common for people training for a marathon.  I know I read somewhere that for every mile you run you should add a certain number of minutes to your normal sleep time.  I think it might be 10 minutes per mile?  I’ll have to see if I can find that article.

P.S.  Marathon training is a lot more fun and dare I say easier than I thought it would be!  Excited for the next 6 weeks!

18 on the 18th September 19, 2010

I ran 18 miles on Saturday!  It is the furthest I have ever run and if my marathon had been yesterday, I could have finished it.  That feeling makes me so excited for the marathon.  I finished the 18 miles (on the 18th of September) in 3 hours, 14 minutes.  

My pace slowed down considerably the last 5 miles because the top of my left foot was really achy.  I’m pretty sure it is extensor tendinitis which can be caused from too tight shoes and tight calves and hamstrings.  When I ran my half marathon 2 weeks ago, I wore my new shoes and tied them a bit too tight.  I’m still trying to get out of the habit of lacing them too tight.  Here’s a picture of my new shoes by the way.  They are Ascis.

I ate about two of my scuffins during the run and then one after.  I also drank diluted gatorade while running.  I probably drank about a quart.

I was bummed that I missed the last part of the MSU vs. Notre Dame game.  But I seriously could not keep my eyes open.  Here’s a flash back to my MSU marching band days!

See you later gators 🙂

Running Cookies September 17, 2010

I posted this recipe for Carrot Coconut Cocoa Scuffins, adapted from OhSheGlow’s Carrot Cake Scuffins about a month ago.  Since then I have used them not only as pre-run fuel, but also while I’m running!  On my 14 mile run after I ate 1/4 of one of these I swear I could feel the power and energy running through my veins.  They certainly gave me some pep!  I realized in my original recipe that I left out the amount of cocoa I added (it was 2 Tbsp).  I’ve fixed that here and put in italics my changes this time due to lack of ingredients!  We desperately need to go grocery shopping for staples.

Carrot Coconut Cocoa Scuffins

• Flax egg: 1 tbsp ground flax + 3 tbsp water, mixed and set aside for 5 mins (used an actual egg; used the last of my flax in my oatmeal this week.)
• 1 cup whole wheat flour
• 1/2 tsp baking power
• 1/4 tsp salt
• 1.5 tsp cinnamon
• 2 Tbsp cocoa (1/2 Tbsp–>ran out)
• 1/2 cup regular oats
• 2/3 cup brown sugar, not packed!
• 2 tbsp canola oil
• 1/2 cup plain yogurt (though I think vanilla might be better)
• 1 tsp pure vanilla extract
• 1 cup shredded or grated carrots (approx 2 medium)
• 1/4 cup coconut
• 1/4 cup chopped walnuts

Preheat oven to 350.  Mix flax and water in medium bowl.  Set aside.  Whisk together dry ingredients (flour through brown sugar).  Add wet (oil, yogurt, vanilla, and carrots) to the flax egg.  Add wet to dry and mix just until incorporated.  Add coconut and walnuts and mix to disperse.  I got 17 scuffins.  I scooped 1/8 cup onto silpat mats.  Bake for 25 minutes.

I think the shredded carrots are so pretty!  Can’t wait to eat these during my 18 mile run tomorrow.

P.S.  My husband and I can not find our camera.  I know I had it on Sunday because I was going to take it to the Steelers game and then decided not to.  Now it is nowhere to be found.  I’ve torn the house apart and I’m so frustrated right now!

Broken in September 16, 2010

My shoes are finally broken in.  I have had no problems with my three runs this week.

Monday

My training plan called for a 60 minute easy run.  I ran around my neighborhood.  It was a very relaxed run because I ran 12 miles the day before.  One of the things I hate about my neighborhood is the amount of hills.  I’ve tried to find routes that have the least amount of hills.

Tuesday

Tuesday was a cross training day for me.  I started a new stage in the New Rules of Lifting for Women.  Let me tell you I was sore on Wednesday and today.  Mostly in my hamstrings.  I’m going to use some runnersworld.com hamstring specific stretches before I go to sleep tonight.

Wednesday

The training plan called for a tempo run.  One of the things I love about my training plan is my week day runs are all based on time and not distance.  It really takes the pressure off.  I did a 10 minute warmup followed by 4 sets of 5 minutes between 8-10 minute miles and 2 minute slow jogging.  I ended with a 10 minute cool down.  This run was a lot of fun.  I really liked looking forward to each tempo and each break.  It made the time go by quickly.

Thursday a.k.a. Today

Pittsburgh was rainy and gloomy today (I kind of like it when the weather is like this) so I knew I needed to run before lab or I’d never make it out.  I did a nice and easy run 9 minutes, walk 1 minute for 50 minutes total.  It was so peaceful running in the morning and watching the world slowly light up.

No pictures today because my phone is dead and my husband and I can’t find our camera (wtf?).

Looking forward to my 18 mile run this weekend.  This will be a PDR for me.

New shoes September 11, 2010

I got new shoes!  And I’ve ran 22 miles in them so far.

Last Saturday (over Labor Day) I ran in the Aliferis Memorial half marathon in Alpena, MI.  I PR’ed too.  I finished in 2:04:31-ish.  I also tacked 2 miles on before and 1 mile after in order to meet my 16 mile training plan goal.  That Saturday was cold and overcast.  I was worried it was going to rain but it held off until the afternoon. My legs were pretty sore on Saturday but I felt normal by Sunday.  Must have been the turkey dinner my mom made for lunch after the race (my mom and dad did the 18.5 mile bike ride and my older brother ran the 5K).

I took a running hiatus until Thursday due to busy-ness for work and school.

Thursday I ran 60 minutes (6.06mi) after work.  The weather was perfect.  Mid-70s and overcast.  Unfortunately my new shoes started bothering me.  The side of the shoe kept rubbing on my right ankle bone.  I’m going for a run later today and again tomorrow.  I’m wearing taller and thicker socks.  So we’ll see if that helps.  If not, I’m going to have to take the shoes back to the store.  I don’t think it is right to pay $100 and not have the shoes fit comfortably.  But I’m having an ethical pull that I’ll have put over 30 miles on them.

Last Thursday (before Labor day weekend) I went on an early morning run from my lab into Oakland to drop off some library books.  I then took a jaunt into Schenely Park.  Here are some phone pictures that I took on my run.

This pond/spring was NOT dried up less than two years ago.  I’m glad the city of Pittsburgh is planning to restore it.  It made me sad to see it in this state.

Phipps Conservatory

Cathedral of Learning

Be back later with my run recap!

Hot, Hot, Hot! September 2, 2010

It has been scorching in Pittsburgh.  Way too hot to run after work which has become my habit lately.  My boss is Australian and she said that it actually feels like she is back home with this weather.  She was been in the U.S. for about 15 years and this is the very first time she’s ever felt like that!


Monday morning’s 60 minute run got pushed to Tuesday morning.  The morning was really cool and made perfect running weather.  I wore this pair of shorts that I hardly ever wear running and got chafed…but only on one leg.  It was kind of weird.  I ended up going about 5.7ish miles.  The route I ran has this killer hill.  I even hate walking up it.


Wednesday called for a speed workout.  2 minutes hard, 2 minutes easy.  I don’t really like doing speed workouts on the road or a trail.  I have been going to the track.  I’m not really sure the policy of going to the track in the morning because school is in session now.  I know it is fine to go in the evening as long as there is no sporting event.  So the ‘dread’mill it was.  I really hate running on the treadmill.  It bores me to tears and usually can’t make it past a mile.  Well, I figured out the trick for staying on longer.  Intervals!  I did 7 sets of 2 minutes hard, 2 minutes easy.  For the hard I ran 7.0-7.1mph and the easy was 5.2-5.5mph.  My last easy was 4 minutes long and I completed 3.03miles in 30 minutes.


Does anyone else feel like their stride changes on the treadmill?  I noticed that mine did and worked really hard to make it more natural.  I felt like I was heel striking more.


I’m getting new shoes tonight!  Look at these bad boys!

Definitely need to get some new ones.  I have noticed that my left knee has started to twinge, which is what happened last year when I needed new shoes.


Gearing up for my 16 mile run/half marathon race this weekend!  Heading out for an easy 50 min run right now.  Happy Thursday 🙂

PDR August 28, 2010

Thursday
My legs were feeling a bit tired, so Matt and I took a power walk around the neighborhood.  We went 3 miles in 50 minutes.  It was great to take it a little bit easy and catch up with my husband.  We also left around 8pm, so I was glad to have him once it got dark out!

Taken on our honeymoon…not Thursday’s walk!

Friday
I’ve been trying to lift weights twice a week while marathon training.  Before I started training I was lifting 3 times per week.  I knew that once I was running so much that I would not have the energy to lift that often.  I started the program outlined in the book “The New Rules of Lifting for Women.”  As a 2x P90X graduate, I have to say that I like The New Rules better.  There are 7 stages and I’m on stage 4 right now.  I’m looking forward to stage 6 when we work doing a chin-up.  I have never been able to do one and it is on my life goals list.

I also did some baking.  I adapted Angela’s Carrot Cake Power Scuffins.
I am calling mine Chocolate Coconut Carrot Scuffins (got to love the alliteration!).

• Flax egg: 1 tbsp ground flax + 3 tbsp water, mixed and set aside for 5 mins
• 1 cup whole wheat flour
• 1/2 tsp baking power
• 1/4 tsp salt
• 1.5 tsp cinnamon
• 1/2 cup regular oats
• 2/3 cup brown sugar
• 2 tbsp canola oil
• 1/2 cup plain yogurt (though I think vanilla might be better)
• 1 tsp pure vanilla extract
• 1 cup shredded or grated carrots (approx 2 medium)
• 1/4 cup coconut
• 1/4 cup chopped walnuts

Preheat oven to 350.  Mix flax and water in medium bowl.  Set aside.  Whisk together dry ingredients (flour through brown sugar).  Add wet (oil, yogurt, vanilla, and carrots) to the flax egg.  Add wet to dry and mix just until incorporated.  Add coconut and walnuts and mix to disperse.  I got 17 scuffins.  I scooped 1/8 cup onto silpat mats.  Bake for 25 minutes.


These smelled awesome and taste great.  They aren’t super sweet and I found that they were perfect for pre-run fuel.  


Saturday
I ate three of my scuffins with peanut butter and a bunch of water before my run this morning.  I also packed one for a mid-run snack.  I was on my way out the door and turned on my garmin.  My low battery alert popped up.  Not sure how that happened.  I came back in and charged it for 20 minutes but it still died on me during my run.  


I ran a PDR today!  Running 14 miles really didn’t seem that much further than a half marathon.  But it still feels great!  I’m guessing I finished around 2 hours and 30 minutes.  My garmin died at 13.68 miles.  If only it could have hung on a little bit longer 😦

I ran on the Montour Trail today.  I about 4 miles away from the trailhead.  This way I was able to run through the awesomest part of the trail:

A tunnel!  It’s pretty fun to run through.


O.k.  I have a full day of a little bit of relaxing and a little bit of work ahead of me.