What Would a Mother Runner Do? Drop to the Half.

     I had registered for The Delaware Lehigh Heritage Marathon back in May of this year. I was looking forward to a low-key, non crowded marathon with a beautiful course within 2 hours from my home. Perfect.
      I trained all summer, through the heat and humidity of the East Coast. I did tempo runs, hill repeats, intervals and long runs. I stretched, foam-rolled, did my core routine, followed every workout on my training plan.  I even worked in Ragnar NWP and Ragnar DC.  My training went so well, until it didn't.
  My last, longest run was scheduled for Oct.12. 20 miles, easy.  I woke up super early that morning in order to get in 10 miles before joining my running group at 8am. The plan was to run the last 10 with them.  My left piriformis muscle felt a bit tight during those first few miles, but once I was warmed up, I felt fine.  I was able to complete the run in 3hours and 20 minutes, an avg. pace of 9:30 min/mile. Perfect.
  The next morning I woke up early to get ready for church, and I had to hobble to the bathroom.  My left leg/hip was tight and sore. Not so perfect.  I then proceeded to take a day off, foam rolled, stretched and tried to loosen up my left piriformis.  I hobbled through a 2 mile run/walk with my 5K group that I coach on Tuesday, ran a slow, uncomfortable 3 miles on Thursday, and somehow managed to run 10 miles at the Army Ten Miler on Oct.20.  2 weeks before I was scheduled to run the marathon.  My one marathon of the year. My "A" race. The one I had trained so hard for. To finally run a sub 4 hour marathon.
  I was still determined to run the marathon.  I made an appointment with my Nurse Practitioner in order to get a Physical Therapy referral and in the meantime just continued with stretching and foam rolling. 
  I was able to see Physical Therapy a few days later. The diagnosis was piriformis syndrome, hip bursitis and very tight hip flexors.  The therapist did ultrasound therapy, massage and stretching, and then introduced me to a therapy that I was not familiar with: iontophoresis.  This is used in order to administer medication to the affected area. Like having a cortisone shot without the needle. Pretty cool. And completely painless.
 So, after 4 physical therapy sessions, it was time to make a decision about the marathon.  I was feeling better, but certainly not 100%.  I had contacted the race director on Wednesday of the final week to inquire about whether or not I could change my registration to the half marathon, since there were no deferrals for refunds.  She got back to me quickly, and let me know that I could drop to the half if I needed to, as long as I told them when I picked up my number on Saturday. This gave me some sense of relief, knowing that I at least had the option. 
  I decided to rest from running until Saturday, and then go on a very short run just to see how I felt.  I was now walking normally, and feeling pretty well.  I ran for 20 minutes on Saturday morning and did feel some "pulling"  and discomfort in my left leg. I made the decision at that point to drop to the half. I just didn't know if I could tolerate that for 26.2 miles, and I knew it would get worse before it got better.  I also knew that I had plans to run the Harrisburg marathon as a relay team with my family on the following weekend.  I needed to be able to recover enough to run my part of the relay 7 days after this race.  Plus, I couldn't be in so much pain from the marathon that I wouldn't be able to function in my normal "mother" duties at home.
  I drove to Northampton, PA Saturday afternoon and my first stop was at the bib pickup.  It was located at the Northampton Recreational Center, and was easy to find, and park.  When I asked for my number, I found out that I had already been changed to the half marathon. Well, I guess the decision was made for me! No problem, I picked up my t-shirt and number, and then I was off to the hotel to check in. 
 I stayed at the host hotel for the race, the Hilton Garden Inn close to the Allentown-Bethlehem airport.  A very nice, clean room welcomed me! I was glad to fill up my water bottles and settle in for a few hours rest before heading out to dinner.  I started to check out local churches and restaurants so that I could attend Mass and eat before heading back to the hotel for an early night. 
  I few days before the marathon, I had tweeted to a couple of people from Runner's World for some restaurant recommendations, since their headquarters was close by.  Megan and Bart Yasso tweeted me back some suggestions.  I decided on going to Melt in Center Valley for dinner, because of this tweet from Bart:

Unfortunately, Bart was out of town for the NY Marathon, otherwise I would invited him to have dinner with me. ;)  Because I was going to be there for dinner, I decided to find a Catholic Church close by to attend Mass. I found Assumption of the Blessed Virgin Mary, in a place called, of all things, Bethlehem. How could I go wrong, right? I made my way there, and attended a very nice service, took some time to relax and get my head in the right place for the race the next day.  Just what I needed.

  Melt was located in a large shopping center very close to the church.  It took me a really long time to find a parking spot, but I finally did, very far away.  The restaurant was very busy, but I was told that I could eat at the bar on the 3rd floor.  The bar only had a few people there, so it was perfect for a quiet meal.  I ordered a Guinness and looked at the menu. There were some great looking appetizers. I decided on the sesame crusted seared tuna.  Since I also wanted some type of pasta dish, the waitress suggested I order a "side order" size of any of the pasta dishes. I chose Penne Boscaiola: penne pasta with chicken, wild mushrooms, zucchini, sage and cream.  I asked them to prepare the dish without the chicken, which was no problem, the kitchen staff suggested that they just add extra vegetables.  Everything was delicious, especially the tuna.  It was served with wasabi and soy sauce. It was so fresh tasting and yummy.

 As I ate, I took the time to look through my Believe I am Training Journal.  I find it helpful to look through the last few months of training in order to see how much work I have put in, and how much improvement I have seen in my running during a training cycle.  It can be a real confidence booster before a race, especially one when I am not feeling my most confident.  Seeing that I was able to do 15, 16 mile runs in the hot humid summer at a decent pace assured me that I had the fitness to do well in the half marathon.  The only question was whether or not my left hip/piriformis was going to be an issue.

  I returned to the hotel early and settled into bed. I took the time to catch up on some old episodes of Project Runway Allstars. Having the extra hour of sleep due to the end of daylight savings time was a nice bonus for sure!

  The hotel was providing a free breakfast, as well as a shuttle service to and from the race start.  I was up at 5:40, had a quick shower and then headed downstairs for a breakfast of bagel, peanut butter, orange juice and coffee.  I chose to wear my Oiselle singlet, arm warmers, my favorite shorts, Rogas in poppy, Superfly hat and orange Pro Compression socks.  I also had an old hoodie sweatshirt to toss at the beginning to keep me warm until the race started.  The forecast was for 40 degree weather with windy conditions. 

  The shuttle got me to the start 30 minutes before the start. Since this was a small race (total 700 runners, with a half and full marathon), that was plenty of time for a porta potty stop, checking a bag with some warm clothes and a short warm up walk. 

 The race started right at 8am. It was a low key start, with a few announcements, and then the half marathoners were off!  The scenery of the route was beautiful! The first part of the course is on pavement through Northampton.  Before long, we ended up on The Delaware-Lehigh Trail, where the rest of the course was. This was a nice, soft gravelly trail with pretty trees and water views. Just lovely to run on!! Especially with the leaves all turning color at this time of year. I settled in to a nice pace after the first few miles.  I tried to keep most of my miles right around the 8:30min/mile pace.  I did feel some "pulling" in my left leg, but nothing that affected my stride, or stopped me from running.  I stopped at all the water stops for sips of water (miles 3, 6, 9 and 11). I also took a Gu gel at 6 miles.  I tried to keep a steady pace, but found it difficult after the 8 mile mark. The wind picked up significantly at that point, and I was unable to keep my miles under the 9 min/mile pace.  I had a few ladies around me that seemed to keep leap frogging with me. Every water stop we would get behind or ahead of each other, but at the end of the race I did try to pass most of them.  I know one lady with a blue tank top and a blond ponytail I just couldn't catch at the end. I do think she was significantly younger than me, so that's just fine! I do remember thinking to myself at the end that I was very relieved that I had chosen the half marathon rather than the full. It was a wise decision, considering my leg pain. Once I crossed the finish line at the Lehigh Gap Nature Center, I was given my medal and a bottle of water.  I walked for a few minutes, and then quickly went to grab my bag of dry clothes. It was cold and windy at this point, and I was surprised by how much salty sweat I had on my face! I slipped on my most favorite pants of all time, and my Oiselle happy hoodie sweatshirt. Instantly toasty and warm.

  One of the best parts of this race was the post-race food!! It is really the best selection I have ever seen, especially given the size of this race.  They offered the runners 2 types of soup: Tuscan Bean vegetarian and regular, Vegetarian and Beef Chili, peanut butter and jelly sandwiches, Black Bean Veggie burgers, regular burgers, celery and carrots, cookies, coffee, hot chocolate and Gatorade!! Wow, what a spread.  There were tables for us to sit in a tent that was blocking the wind and it was perfect for a recovery meal.  Since I finished under 2 hours (1:56), I was there early enough that I didn't have to wait very long in line for the food. By the time I was finished eating, the line had become very long, and I felt sorry for the runners waiting in the cold for their food.

  The race provided a shuttle back to the start, so I took advantage of this, and then called the hotel shuttle to come and get me. I had just enough time to return to the hotel to have a shower before having to check out.  Waiting for that shuttle to arrive seemed to take FOREVER, even though it was only about 15 minutes.  It was so cold and windy out there and I was completely alone at the now deserted start line. The shuttle driver was very pleasant to chat with though, and before I knew it, I as back at the hotel.  I think the Hilton did a great job for the runners, and I only hope that maybe they could have offered a late checkout for the full marathoners so that they could shower after the race.

  My leg was definitely sore after the race, and I was hobbling around. My iliotibial band was bothering me as well. I think I was compensating with my gait during the race, and this affected my stride.  Once I returned home, after a 2 hour drive, I was very sore and stiff.  I foam rolled my legs, and iced my IT band.  I am blessed to have such an understanding husband, who had bought groceries, and treated me to a yummy dinner of pasta, salad, wine and chocolate cake for dessert! I am so spoiled!

  I was very pleased with this race overall.  Even though I didn't PR at the half marathon distance, I placed 11th in my age group (out of 58) and 147th overall (total for half marathoners: 439).  I was happy to complete any distance due to my injury.  And the course was just beautiful.  It was a small, low-key race. The volunteers were exceptionally helpful, the food was the best I have ever had post-race and it was very organized.  I hope to run this race again, hopefully the full next time, so that I can finally conquer "Heritage Heartbreak Hill".

 

 

   

 



Birthday Plans for this Old Lady

 I was recently studying in my ACE Fitness Exercise Science textbook about how during intense exercise, some of the blood flow is diverted from the brain to the active skeletal muscles.  So, if the following plan seems to lack some of the common sense that I usually display, I am going to blame it on coming up with the idea during a 5 mile run on Tuesday. 
 My birthday is coming up next week, number 4-3 to be exact.  I always try to mark my birthday in some personal way.  Since the birth of my first child, on my 31st birthday back in 2001, my birthday tends to be pushed to the side in order to celebrate his birthday.  So, I tend to come up with something quiet, personal and only for me to mark the occasion.  Sometimes it is just a little on-line shopping spree, hair appointment, massage, or coffee with a friend that week.  This year I would like to mark my birthday with a special running goal.  About a month ago, when I started thinking about my birthday, I thought I would run 4.3 miles the day of my birthday and invite some of my running girlfriends to join me, followed by a trip to the local coffee shop for some "girl" time.  That is a very nice idea, and I still plan on doing that.
  But, on my run on Tuesday, the idea to run 43 miles during my birthday week popped into my head.  It seemed like a fantastic idea at the time.  I love those moments during a run, when various thoughts pop into your head, in between singing along with Pink and Fun. (my 2 current faves). Sometimes these light bulb moments pass, and I give them no more thought.  This one has been sticking there during the last 2 days.  I even sat down last night, looked at my training plan from Train Like a Mother 1/2 Marathon Training Plan, and contemplated if I can work the extra miles in.  It looks doable, even while taking my requisite 2 rest days.  I just need to make sure to make them easy miles and not push the pace, which could cause increased chance of injury.  I will be on week 6 of a 13 week plan.  The scheduled long run is 14 miles on Saturday.  My proposed plan looks as follows:

 Monday 10 miles
Tuesday 6.7 miles
Wednesday (birthday) 4.3 miles
Thursday 8 miles
Friday off
Saturday 14 miles
Sunday off

Total: 43 miles

It seems a bit daunting, but if I keep the miles "easy", and with alternating shorter and longer days, with the 2 rests days before and after my long run, I think I can do it.  I have been running 30 miles/week (with many of those miles as tempo and interval training) so this isn't totally out of reach.
 Important things to remember:
 - stretching and foam rolling is necessary post run, not just an optional activity.
- icing my shins with the 110 % compression ice sleeves will be done daily post run to prevent those nasty shin splints that may crop up
- I will listen to my body, and any signs of injury I will back off and rest as needed
- this is a personal goal, and even though I tend to be stubborn when it comes to meeting a goal, the world won't end if it isn't met.  Life can get in the way sometimes, with 3 kids, a husband, and all the demands on my time, running could be pushed to the side.  Things like illness and weather could also derail my efforts. I will be kind to myself, no matter what.
  Why am I setting this goal? I was just asking myself that as I decided to write down my goal in my Believe I Am Journal.  I wrote that I wanted to set and meet this goal in order to celebrate my birthday, and to feel "alive and well".  The "alive and well" thing is huge for me.  As I age, my mortality follows me like a shadow sometimes.  I know that sounds dramatic, and 43 is really not "that old".  It can feel old when you have a family history of heart disease.  My mother suffered a heart attack in her early 40s.  She passed away from heart disease at the "young" age of 62.  I do need to remember that she was overweight, did not exercise regularly, and did not eat the most optimal diet.  Her father also died in his early 60's  I need to remember that I am of a healthy weight, I exercise regularly, and eat a mostly vegetarian diet, with some healthy fish thrown in.  But, I also have had issues with my heart, including Wolffe-Parkinson-White Syndrome.  I'm not going to get into this during this posting, but I will share my story of that in a future post.  I had ablation to correct that condition, and came away from it mostly unscathed.  I see a cardiologist annually and am cleared to participate in vigorous exercise.  No complaints here.  Just stating all this to say that 43 does not feel so "young" when you are literally attempting to outrun your genetic makeup and mortality.  But I'm going to focus on setting and meeting this goal to "celebrate" my birthday.  I will run all these miles with joy in my heart, knowing that even as an "old lady" I am capable of doing it.  So, questions: Have you set a birthday running goal? What do you think of my proposed goal?

Wish me luck!

 

 

Goals From Mind to Paper

I have been formulating my goals for 2013 in my mind, and after receiving my second  Believe I Am Journal,  I have put them to paper. So, this is what I wrote:

Goal #1: Have an injury-free year.  I have never had an injury-free year, but I think I've learned enough over the last few years to make this possible.  The steps I will follow to achieve this goal: a)strength train 1-2 x per week b) stretch/ice as needed c) listen to my body. ie. rest if needed, don't ignore little pains that could turn into real problems d) gait analysis. I have a referral to a PT for this. My ortho doctor recommended it due to my frequent shin splints which in the past have led to tibial stress fractures. e) replace shoes and/or orthotics if needed after gait analysis.

Goal #2: 13 Races in 2013
 I have never raced as much, but this is a good goal for me. I will achieve it if I take the following steps: - space races appropriately (at least 3-4 weeks at least between races)
- find affordable, and if possible, local races
- plan at least 1 race/month.  I need to be pro active in this, the races are not going to just come to me.  I need to plan as much as possible. This is difficult only because after June, I don't know where we will be living. The Army may move us this summer, still awaiting the word on this. But so far I have races planned in Jan, Feb, March, and 2 in April. So, 5 planned already.
- Don't do too many high distance races.  I want to avoid burnout, and injury (see goal #1). So, no races over a half marathon for the first 6 months this year.  I have 3 5Ks scheduled, plus a 10 miler and a half marathon.
 - Being accepted into the Oiselle Team has really inspired me to set and achieve this goal.  As a team member, we are required to compete in at least 5 races, but I decided to step it up for 2013!

Goal #3: PR
 This one is tough, but achievable.  I know I am getting older, and time really isn't on my side. I do feel that I have faster races in me though.  Much of this is mental, so I'm taking the following steps to achieve this:
- speed work, in the form of tempo, intervals, track workouts and fartlek runs at least 2 x per week.
- follow training plan. I am currently using Train Like a Mother: Half Marathon Own-it Plan leading up to the Nike Women's 1/2 Marathon in DC in April.
- I need to learn to not be afraid of the pain. This is the hardest for me.  I tend to freak out when racing starts to hurt, and I pull back.  Mentally I need to push through this and remember that racing and pushing yourself to the limits HURTS.
 - by doing so many races, I have many opportunities to PR in several distances. In the past, I may have done only 2 or 3 races for the year, and if I didn't PR, and it wasn't my greatest day, the opportunity was gone. This should be good for me as I learn to race, and race better!
 Current PR's are as follows:
 5K: 24:10
 10K: 50:25
10 mile: 1:32
1/2 Marathon: 1:53

So, there you have it. My goals for running in 2013.  I also have some personal goals, which I have yet to put in my journal. Some of them include: passing my exam for personal trainer certification.  I recently ordered my study materials from ACE Fitness, and once they arrive, I have 6 months to schedule the exam and pass!
 I am also hoping to get my running coach certification.  Trying to work that out in my family schedule to get the training done in a weekend when it is offered. 
 Once I have these 2 certifications, it is time for this momma to find a job!!  It will be part-time at this point, since I still have one at home with me every afternoon.  But soon she will be in school full-time, and I am ready to venture out and fill my time with something I enjoy doing.  Best case scenario: I get paid to workout, and I get to instruct/inspire others to achieve their fitness goals. 2013 will be the year that I start working towards that goal.
 So, I have a good feeling for this #Lucky13!!

How about you?