Week 12 Recap: The Graston Technique & More

I had my first appointment with my physical therapist Friday afternoon.  I left the appointment with this:

Hurts so good

My physical therapist used the Graston Technique on my ITB and it hurt so bad.  I almost cried.  I told him that he should put pictures of puppies and kittens on the walls of his office so his patients can look at them while they are getting beat up.  He offered a picture of his kids for me to look at, which helped take my mind off the pain.  Also, the above is him going "easy" on me.  He knew I had a long run this morning and a 10K Sunday to run so he didn't want to beat me up too much.

We also reviewed some exercises that I need to be doing to help my ITB pain and Achilles pain.  My Achilles doesn't hurt when I run, but is a little sore in the mornings and after the run.  I learned how to do self-active release therapy on my IT bands by doing knee bends while on the foam roller.  He gave me some great calf stretches to do as well since those muscles lead to my Achilles.

Overall, it was a good appointment and I look forward to working with him in the future.  He said that he'll focus on more manual work instead of exercises if my pain goes away simply from doing the exercises at home.  Needless to say, the exercises are going on the top of my priority list.

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In other running news, this morning's long run of 13 miles was somewhat of a struggle.  I finished it in 2:11:xx for an average page of 10:07.  However, the splits were all over the place.

The run almost didn't happen since I broke my only hair tie on the way to the forest preserve.  Thankfully I ran into a guy who had extras in his car.  His friend freaked out over not having one at a race so he put extras in his car so that never happened again.  *WHEW*  I dodged a bullet on that one.

Also, only two other people in my running group decided to show up today.  My pace group leader was sick and his back up did not show up today.  So, I was tasked with leading our group since I was on the only one wearing a GPS watch.

The other two runners decided to turn around at the hydration stop, which was at 4.6 miles.  We caught up to the 9:30 pace group.  They invited me to run with them, but there was no way I could  go for it.  I know I can average out less than a 9:30 pace for 13 miles, but they were running faster than that and I didn't want to overdo it since I have that 10K tomorrow morning.

The 10:30 pace group showed up as the other two runners were turning back so I decided to run with them.  The pace was a little slow at times, but I ran with an elderly gentleman who picked up the pace quite a bit so I was able to get to a decent average.  My GPS must have measured it wrong since I had to circle around the parking lot until I hit 13.  It's so weird.  If Garmin doesn't say I ran 13 then I don't feel like I ran 13.

Anyway, the trail was covered with debris from the rain that swept through the area yesterday.  I rolled my ankle twice - on a crab apple and on a tree branch and almost went down.  It got a bit humid toward the end and I just really wanted it to be done.

The legs felt OK - I did the hip exercises, calf stretches and used my foam roller beforehand so my legs were a little tired, but overall, it was OK.

Truthfully, I'm a bit worried about the 10K since it's supposed to be hot, but I'm not looking to PR or anything so it should be fine.  I just want to complete it.  I bought a pair of CEP compression calf sleeves so I may try those out tomorrow during the race.  They say not to try new things on race day, but this is more of a training run not a race so I think it'll be fine.  Stay tuned for my recap tomorrow or Sunday!

How's your training going?  How do you make sure you don't get injured this late in training with the race getting closer?  Any big plans for the Labor Day weekend?

August Foodie Pen Pals Reveal

This is my first month participating in the Foodie Pen Pal Program.  My delivery came from Susan, a vegan mother of two girls from the Jersey Shore, sent me my goodies.  I told her that I love tea, dark chocolate, almonds and oatmeal.  I also told her that I'd love foods specific to her area that and that I'd be interested in healthier and more natural foods.

Her note informed me that Jersey is the garden state and that they are known for their sweet corn, which she included in her box.  She also included Old Trenton Crackers, which are a staple at New Jersey diners.  She sent a Zuppa Toscana Tuscan White Bean Soup mix to go along with the crackers.

The box also included Jasmine Green Tea from Wegmans, which is an awesome grocery chain out East.  For you Illinois folk, think, like Mariano's, but better.  She also sent me a Blueberry Muffin Larabar, Old Wessex Ltd. Scottish-Style Porridge Oats and a Swiss Dark Chocolate with Honey and Almond Nougat Toblerone.

The boyfriend and I made the soup and ate it with the crackers.  It was delicious!  We also ate the soup with a side of the sweet corn which we made with some pancetta.  I've also sampled the tea, which was also delicious.  I'm sure the rest will taste great!

A big thank you to Susan for picking out awesome goodies for me to eat!
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I sent my box to Kim.  She doesn't have a blog, but was willing to write a guest post.

For this month of Foodie Penpals.  I was paired with receiving my box from Jennifer.  She got specifics from me,  such as, allergies, dietary restrictions, and likes/dislikes. When I received my box, I was amazed! Nothing she sent would go to waste. I loved everything she packed for me! I love unique, one of a kind and local food you can't find anywhere else! 

This is what was in my delicious box:
-Strawberry Preserves from Lambs Farm. The farm helps those with developmental disabilities by employing and giving them vocational and residential services.
-Green River Soda. A lemon-lime caffeine free soda that originates in Chicago and was established in the prohibition era.
-Frontier Soups Illinois Prairie Corn Chowder. Another local favorite.
-(3) The Spice House Spices. I received garlic salt, mulling spice, and a cheese sprinkle.
Last but not least...
-Carols Cookies. A Toffee Crunch Cookie with ooey gooey caramel goodness!

Thank you Jennifer for my box and anyone would be happy to be your receiving Foodie Penpal!

For more more information on Foodie Pen Pals, go to Lindsay's website above!

Can't wait to see what next month brings!

Acceptance & Another Race

I have finally come to a decision on the ideas I posted about here.  I'm going to run the Buffalo Grove Stampede 10K only.  I haven't raced a 10K since September 2011.

First, I've done the race twice before and have enjoyed the course and the post-race pancake breakfast.  The course is part residential and part trail and is somewhat challenging.  I can use my time and enter it into the McMillan Running Calculator to see if my goal of a 4:28:00 marathon is even feasible.

Plus, the race will only cost me $21 since I am a CARA member.  $21 for a 10K with a sweet pancake breakfast is pretty much unheard of these days.  

The Twilight Shuffle in Libertyville costs $45, which is too high for my taste.  I'm OK paying $25 to $30 for a 5K.  Anymore that than seems like too much.  Plus, my ITBs will probably hate me if I race twice in one day.  They already kind of hate me now.  And, I don't want potentially injure myself and ruin my chances of running the marathon.

McMillan says I should be able to run a 10K in 57:07 or better, which I think is doable.  It will really depend on how I feel that morning and the weather conditions.  I'm way off my 10K PR so I won't attempt to run that.  My course PR is a 51:16.  Eh... I highly doubt I will get close to that, but we'll see.

In other news, this is how I feel about my train companion:

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But, I've sort of embraced it at this point.  I always get a sense that I'm being talked down to and that I'm a total newbie/fat turtle, but eventually, these feelings will subside and I will get used to it.  And, the conversation is bound to circle and there will be nothing new to discuss.  I wait for that day.

What races do you have coming up?  Have you ever left work early or came to work late because for a run?

Week 11 Long Run Recap: 18.12 Miles!

I ran 18.12 miles Saturday morning and survived!  This marks my longest marathon training run so far. I'm pleased with myself for getting it done.

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• Total time: 3:00:09.  
• Splits were as follows: 10:08 10:14, 9:51, 10:13, 9:57, 9:48, 10:01, 10:06, 9:55, 9:57, 9:52, 9:50, 9:52, 9:44, 9:45, 9:47, 10:10 and 9:51.  
• The last .12 was run at a 9:23 average pace.

We ran north on the Des Plaines River trail and most of it was shaded.  There were some open areas, which were tough to run through toward the end since it was starting to get hotter.  On the way back, I felt like there were more elevation and incline changes, which also were rough.

Most of my group, which was bigger this time, opted to run 16 miles.  Only three other runners opted for 18.  One guy added two at the end to get to 20.

Yesterday evening, we had our mid-season pizza party.  It was nice to see everyone enjoying themselves and out their running clothes.  It was hard to recognize people!  At dinner, the bf and I socialized with a couple who used to run in my pace group.  Their two daughters were adorable.  Kids do say the darndest things!  We got gelato with them after and had a nice time.

Overall, Week 11 went well, but I definitely have to make a better effort to get more runs and longer runs in the week.  PT starts Friday as well and I'm looking forward to that.

How's your training going?  Have you ever socialized with running friends/acquaintances in a non-running setting?

"Are you a runner?!?!?!" & Other Potentially Stupid Ideas

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I’ve been taking the physical therapist’s advice to heart and wearing my old Brooks Adrenaline GTS 12s for my commute to and from the office despite how ridiculous they look with my summer attire.

 

As I was getting off the train, a man who I stand by in the morning while waiting for my train noticed my shoes. He asked me if I’m a runner. In my morning haze, I replied honestly telling him that I am. In retrospect, I should him told him that I got them at a garage sale.

 

Now, I know he runs because I’ve overheard him chatting with his train ride companion about running. And, by the looks of him, I feel like he’s fast.. definitely faster, fitter and more hardcore about running then me.

 

So, we chatted for a bit. He told me about his running group and why they are better than the one that I’m currently training with due to having more water stations.   Later on, he asked me how many 20 milers I am planning on running before the marathon.

 

Um… what??  You think I need to run more than one 20 miler?!  No way!!  I politely informed him that I will be aiming to run one 20 miler since I failed to complete one last year. I thanked him for his advice, he wished me luck and I was on my merry way.  He gave me a hearty hello when he saw me this morning.  I dread the conversation that I foresee coming post marathon.  I will not be starting it unless I achieve my time goal.

 

*shakes head*

 

Sometimes, you just have to take the advice you’re given with a grain of salt. I’m sure his intentions were good and not to make me feel bad about myself. I think I’ve just been comparing myself too much to other runners. Sometimes, I look at my training’s progress and feel bad myself since I feel like I had so much potential to become a better runner and it all went downhill.

 

But… it is what it is and I know why I am where I am.  I have some ideas in the works for what I’ll do with my running post marathon especially if I fail to hit my goal time. Stay tuned for that.

 

To double up or not to double up?

 

So, I have to run 16 miles this week before Saturday's 16 miler.  I'm only at 4 miles this week.  Ugh... total fail at getting up early once again.  No excuses this time - just plain didn't do it.  So, I thought maybe I could run 6 this morning and 6 at night after work.  *chuckles*  Who am I kidding?  So, I'm going to run 4 tonight and 4 tomorrow morning.  I'll have a total of 28 miles if I run only 16 Saturday and that's more than I ran last week.  Yep... that's the game plan.  Hope I stick to it.  *sigh*

 

Lastly, I'm really itching to run another race.  I used to race a few times a month before marathon training.  The run for the last week of August is just 12 miles, which should be easy peasy.  *crosses fingers & knocks on wood* 

 

The following day, there's the Buffalo Grove Stampede 10K or 5K at 8am and the Libertyville Twilight Shuffle 5K at 6pm.  I kinda want to run both races.  First, it'd be a good test for me to see how I run on tired legs.  And, I would have run a total of 9.3 miles so I can knock that off my weekly runs.  Second, I think I can do it so long as I don't actually try to go all out at these races. 

 

However, knowing me, I'll want to race them both and risk further injury to my ITBs by going all out.  So... eh... IDK what to do, but I definitely want to run a race again soon.

 

Thoughts?  Suggestions?  Is my idea really foolish?  Have you ever run or raced in the morning and then again at night?  How do you handle it when people ask you if you're a runner?  Do you like it when other runners give you advice?

Phone call to my PT

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Truthfully, I've been living in denial regarding my ITB syndrome that has continued to plague me.  It did not heal completely.  The blame goes all on me for failure to keep up with my strength exercises and foam rolling post CM12.

However, this issue must be addressed.  My legs hurt when I run for an extended period of time on surfaces harder than the trail.  My leg (usually the left) will just get really stiff and then my form gets messed up causing pain.  It goes away after a while.  This has happened during various races I've run this year and on my training runs around home, which were run on sidewalks.

The trail is nice because it's easier on your legs, but not good in terms of training to run a marathon on the streets of Chicago.  Perhaps I should try to get to a site downtown so I can run along the Lakefront Path and see how my legs hold up.  But, let's be real... that's not going to happen unless I spent the night in the city.

So, this afternoon I called NovaCare's injury hot line on my lunch break and I was able to talk to a super helpful PT so gave me suggestions and advice on what I should do with my injury.  Unfortunately, this is not my first time with PT so I pretty much know what I have to do.

My game plan is to get an updated script from my PCP authorizing my PT sessions and I've already called the clinic where I was treated last year and I made appointments starting next week through the middle of September.  Hopefully I won't have to be seen a lot.

But, I liked being seen often since it forced me to be somewhat accountable for doing the exercises at home.  Also, my PT is certified at active release therapy (ART), which is what I think I need.  He was able to massage and stretch my muscles well.

I feel somewhat ashamed of myself that I have to return to PT, but at the end of the day, I know I have to be treated again.  And, hopefully this will be my last time at PT.  I'm going to have to plan my running scheduled around PT, but it can and must be done.

As far as my goal time, I'm not going to write it off yet.  I really want to hit that time goal so I have to just keep pushing and working hard and hopefully it will happen.  *fingers crossed*

Week 10 Recap: 16 Miles & a Dead Garmin

Training Miles: 29

Miles Run: 26

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I ran 16 miles with my training group yesterday and it went surprisingly well.  Unfortunately, my Garmin died at 15.70 miles!  I ran that in 2:37:42 (10:03 average pace).  So, I'll estimate that I finished 16 miles in 2:40ish.  So, overall not too bad.  I was only going to run 15, but the rest of the group wanted to run 16 so I went for it.

My splits were as follows: 9:53, 10:22, 9:37, 9:57, 10:01, 9:55, 9:47, 10:11, 10:20, 10:20, 10:04, 10:17, 9:56, 9:55, 10:10 and 9:53.

I felt shockingly good toward the tail end of the run so I went for 16 instead of 15.  My legs felt pretty good.  I had some ITB pain in both knees during the run, but nothing super painful.  I've also been experiencing some slight pain in my right heel.  I hope it's not my Achilles.  I think I will call NovaCare's injury hotline to get it assessed.  I managed to push it to week 11 so that's good I guess.

I decided not to pursue therapy at the clinic by home for a variety of reasons that I won't go into detail in this post.  Plus, NovaCare is the trusted PT of CARA's training program so that's another plus.  I've been seen there before and I liked it.

Unfortunately, I still have been bad about getting my long weekly run done.  The runs are only going to get longer as well so this worries me quite a bit.  I will have to plan out my week and try my best to get it done.  I am worried about the heat that's supposed to return to the area this week.  I may have to get the runs done on the dreadmill, which isn't preferred, but at least I'm getting in done.

In other news, I'm starting to feel somewhat down about my training.  I'm more tired than usual and sometimes I get cranky and just want to stop it entirely and enjoy the rest of my summer.  But, it's not to this point yet.  Hopefully it won't get there.

Also, I'm beginning to wonder whether my desire to break my time goal is even possible and even if it is realistic for me to think I can finish it in that time.  My pace group leader thinks that it is, but that it depends on the weather.  He also mentioned that I may want to train more, which definitely is true.  He's an advocate for winter training and hill work... none of which I do.  This makes me wonder if I should simply let go of that time goal and just hope for improvement.  Maybe I'm putting too much pressure on myself to meet my time goal.  Is it really realistic for me to cut my time by almost 20 minutes?

Hope you're training is going well and that your head is in a better place then mine!  How do you set your goals so you make sure they are realistic?  Am I being overly ambitious?

Week 9: A Solo Long Run & Some Funny Race Day Pics

Week 8 Mileage: 24

Miles Run: 20.02

I ran the following: 3 Tuesday, 3 Thursday, 4 Friday and 10.02 this morning.  I was supposed to run 3, 7, 4, 10.  

I'm still having a hard time getting in the semi-long run during the week and I know I need to do this.  I'm going to have to suck it up and either A) wake up even earlier to make sure I get it done in the morning or B) go after work despite what the weather conditions may be like outside or run the miles on the dreadmill at the gym.  I don't really like option B so hopefully that will be enough motivation to go for option A.

I ran alone this morning because:

1. I failed to get ready early enough.
2. I was scared since I've been eating a little too much fiber over the last two days and wanted to make sure I could get home if any issues happened on the run (spoiler alert: they didn't!)
3. I wanted to test myself to see if I could run at my target pace solo.  Granted, I will run the marathon with a pace group, but still.
4. I wanted to see how my legs would hold up on the sidewalks instead of the softer trail.

Also, the outside of my right knee and the inside of my right knee are starting to bother me.  I will attribute it to going a bit too fast on Tuesday's 3 and not taking the full time to recover post run.  I'm going to give myself two days of rest and hopefully these issues will subside.  If not, I will pursue alternative therapy - a band for my ITB and therapy if it gets more serious.

My splits were: 9:44, 9:29, 9:36, 9:55, 10:06, 9:57, 9:57, 9:48, 10:20, 10:15.  I had a hard time slowing my pace down, but was able to get it to target pace later in the run.  I had a rough time at the end since it started to get hot and I just wanted to be done.  Mentally, I lost focus, which isn't a good thing.  But at least I got it done!

In closing, I leave you with these little gems** from this race.  

Does anyone have tips for me on how to keep my mouth closed while running and how to take prettier race day pictures?  

**These bad boys look awful  and I am seriously contemplating racing with a paper bag over my head (with holes cut out for the eyes and mouth) so I can avoid seeing these.  Why must photographers take pictures during a race anyway?!

Hopefully your long runs and training are going well!  Any plans for the weekend?  How are you liking the cooler summer days?  Yay for less humidity!

Week 8 Long Run: An Almost Perfect Pace

I got a long run in this morning with my training group and I am very pleased with myself.  I knew that I would HATE myself this whole weekend if I did not choose to run.  So, I got up early and went for it.  Next week is a much needed cut back week.  I will plan my runs better so I make sure I get all the mileage in.

As for now, it's time to put my compression socks on and take a nap with my kitty!

This is Waveland. And, yes, she was named after the street in Chicago,
which is where she was found.

Also... how many donuts is 1382 calories?!  Haha... I need to really lay off on those.

Hope you all have a good long run!  What do you like to treat yourself with after a hard workout or race?

Bad Week + Super Bad Run = Epic Fail & and a Decision

I'm supposed to run 25 miles this week.  It's Friday and I have only run 9.01.  The long run for this week is 13.

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I definitely did not plan out this week's runs well hence the low mileage.  Here's a breakdown of what I ran versus what I wanted to run:

Tuesday: 3
- First, I failed to wake up early to get my run in outdoors in the morning when the weather was ideal.  So, I had to run outside after work when the temps were a little warmer - maybe in the high 60s/low 70s.  I ran 3 miles in 27:56.98 (avg pace 9:18), which wasn't terrible.  At least I completed the run despite the temptation to just go home and lay on the couch.  So far so good, I guess.

Wednesday: 6 miles aka SUPER FAIL DAY
- Fail 1: failed to buy monthly train ticket until very last day and missed my normal train, had to take the later one and got home about 30 minutes later than normal
- Fail 2: I still could have gotten the run in, but failed to do so because I chose to priorizie watching MasterChef.  I thought it was new episodes from 7 to 9 that night.  Turns out the first hour was a re-run!  I was so pissed at myself for not checking that ahead of time.

Thursday: 3 miles
- I ran 3.01 miles in 28:12.62 (avg pace 9:22) before work.  However, I had to only run 3 (as opposed to 6) since I woke up too late.  So, that was a semi-fail, but at least I did something, right?

Today:  6 miles
- First, I don't know what I thought trying to run 6 miles before a 13 (or 15) mile long run is even remotely a good idea, but I really wanted to get my mileage in since I'm supposed to run 25 freaking miles this week.  I woke up at 4:30 with every intention of getting out the door to run by 5.  However, it was raining a little so I waited to it to clear and didn't get out as early as I wanted.

The run started out really bad - like almost an 11 minute mile pace bad so I knew a 6 mile run was not in the cards.  I decided to see how I felt at the 1.5 mile mark and also to check to see what time it was.  It was about 5:22 and I hadn't even hit the 1.5 mile mark.  So, I knew there was no way in hell I was running 6 and getting home by 6am.  So, I turned around and it all went downhill from there.

I had to stop a couple of times to walk it out and to collect myself.  Also, on the way home, it started to downpour and I was just pissed at myself, but had to force myself to keep on going since walking would take even longer to get home.

I ended up running 3 miles in 31:00.94 (10:20 mile pace), which is way off my normal 3 miles run times anywhere from the 27:00s to 28:00s.

A Decision:

So, here's the thing... obviously I haven't run enough mileage this week at all and the thought of running 13 miles doesn't really seem feasible at this point.  Do I even bother to attempt to get a long run in or should I just screw it and take a rest day?

Option 1: show up to the group long run on Saturday and attempt to run & stick to 13 miles only

Option 2: maybe break down the mileage this week (13) and run 6 Saturday and 7 Sunday

Option 3: screw it all together and take a rest day, which truthfully, I probably need & get back on the boat next week (cut back week - thank goodness)

Any thoughts on what I should do??  Truthfully, I'm leaning toward Option 3 right now...  Ugh... off to shower and get ready for work.  Happy Friday all!  Hope your training is going better than mine!!