On the run Till we're caught in New York

I'm slowly hitting all the milestone I've set for myself on my road to recovery. The latest being the Manhattan Half. I ran this last year while I was training for NJ. Last year, it was 14 degrees and felt like 5. Temps that low do not stop me from sweating like mad and my hair got soaking wet then froze. It's funny to go back and read my blog entry about this race. (Look Rachel, you were the new girl!). It was much warmer this year, 35ish.
I had some concern before the run. After my speed workout on Friday, my bad spot on my foot was starting to hurt a bit. I've been doing all my stretching and icing and everything. I taped it up with kineseo tape the night before. I was waffling about running at all. I really dont want to go back into the land of the hurt. Plus I have this cold which is not helping with the cranky factor. So my plan as of the morning of the race was start and see what happens. If after one loop of the race (6ish miles) it hurt, I'd stop.
I was approaching this as a long run, not a race. No really time goal other than under 2 hours.
My splits:
1: 9:05 ok, not a bad way to start. If I can stick around here, I'm good with that
2: 8:52 with cat hill.
3: 8:20 well ok then,
4: 8:47 feel like I'm settling into this even with Harlem HIll
5: 8:46
6: 8:24
7: 8:44 take (chew) clif shot
8: 9:00 Cat hill again
9: 8:19
10:9:09 Harlem hill again. And look, I'm not just trying to run home.
11: 8:48 I'm starting to stiffen up a bit. I haven't run this far since Oct and I'm feeling it a little
12: 8:26 but clearly not slowing down
13: 8:21
.1: .46
finish: 1:53:42.
Not bad, not bad at all, esp since last year I was TRYING to race this and ran a 1:50:51. No pain in my foot while running, and none after. I'm thinking maybe the pain after speed was caused by doing a little too much or doing it in pretty much brand new shoes. I ran yesterday in my older shoes. I do admit to being a hair sore and stiff today.
Onward with my cautious progress. I ran 27 miles last week (I know, not breaking any records here). I'm thinking of cutting back a wee bit this week and thing pushing on the week after.
People. Boston is in 12 weeks.
This is serious.

If anything could ever be this good again

I'll start with shoes. As I said in my last post I had a shoe problem. The lovely folks at Jackrabbit let me exchange my shoes. So now, I have a new (and pinkish...hhmmm....) pair of Asics 2150s. I've been wearing this line of Asics for years and years, always an 8.5. This time the 8.5 felt big, so I went down a size. I also went down to a narrow. The felt so good when I tried them on and so far, they feel really good to run in.

As for running this week, I did 5ish on Monday, when I discovered the shoe issue. Tues, with new shoes, I ran 3 easy with Bea. I've also had a bit of a head cold that I'm trying to blow out with little success. Running makes me feel better for a little while anyway. Today, I wanted to try adding some speed. I think it's time if for nothing else to see how much fitness I've lost over the last few months. Ok, that's a negative spin, let's put it this way: to see where I am fitness-wise right now.
I met Ishii in the park and was decided what to do, tempo, hills...tempoish hills is what we decided on. 2 clockwise loops of the Harlem Hills. It's a nice 1.4 mile loop that has a bit of everything, 2 nice uphills, a long downhill, and a fairly flat straightaway. I figured maybe I'd be able to do 8-8:10 pace with the shape I'm in.
lap 1: 10:51 which is about 7:50 pace. I was surprised by that. 2 minute rest and away we go.
Lp 2. 10:51. I was actually really surprised that we were that fast and that consistent. I certainly felt like I was working but not dying and could have gone again (thankfully wasn't going to). 6 miles for the day. So, even with that time recovering, better shape than I expected! This makes me feel a little better about Boston which I feel way behind in training for.
This weekend is the Manhattan Half marathon. When I started running again, I made this a goal in terms of long run distance, so I'll be doing that on Sunday.
I'm still being cautious, but things are going pretty well on the recovery.

Down by the riverside, it's bound to be a better ride

I went to see Pete yesterday and after poking, prodding, stretching, ultrasound and all that stuff, he said "ok, I dont want to see you again unless you're in serious pain". So I'm cleared to run. His advice: build slowly, nothing more than 5 miles. Of course, he didn't say for how long but I think I'll know when to bump up. Not to mention right now I'm not sure I COULD run 5 miles. Ok, I guess I could but it would be very slow and I'm sure not too much fun. I have run 3x this week, 2 2 milers and just got back from a 3 miler. All with Bea. I'm thinking of starting a new running team: Bitches with Bitches.
I've been in pretty much a constant state of marathon training for several years. It feels really weird to be starting from 2 mile runs. Honestly, I dont remember the last time I had to start from such a place. I'm guessing after a few weeks, my body will remember all of this and I'll be back to my old self. For now, slow slow slow. I've been looking at a few plans to get me going again, mostly Hudson's level 1 marathon plan as a guide. I can just piece things together and adjust on how things are going. I'm thinking 1 more run this week, maybe not quite 5 miles.
I dont think Bea knows what she's in for. She does like to run with me but she has no idea I intend to make her my primary running mate for a while. She's now passed out on the bedroom floor.

Oh one more thing! Today's run got me past the 1500 mile mark for the year. In my mind, I was hoping to hit 2000 miles for the year, but the injury put an end to that idea. Maybe in 2010!

Maybe two is better than one

I am slowly recovering from my jet lag. Countless hours of travel, 60 degree temp difference, and an 8 hour time change really takes it's toll on a person.
This afternoon I ran 2.1 miles with Bea. Slow. I feel like I'm starting from square one since I sorta am. We're talking like 10 minute pace here. 2 runs, both pain free, going to see Pete tomorrow.
Reading everyone officially starting training for Boston today has given me some anxiety. I have no base. I ran 37 miles in Oct. I ran 2 in november. These numbers for 2 months are usually what I do in what week.
Of course there's that part of my brain that is saying, come on, get over it. There's plenty of time before Boston and you'll bounce back quickly if you run smart and stay pain free. And of course there's the fear that I'm going to get hurt again.
Oh well. Just need to get back on the horse. Slowly. I believe the next several weeks I will be running alone or with Bea.

In other news, my pictures from Tanzania are up here

Time up and time out

Yes, folks, the day you've all been waiting for is finally here. I know all of you have been on the edge of your chairs.
I ran.
Yes, you heard me right! I whole 2.1 miles! Slow and easy, a nice 9:30 pace. We won't talk about my heart rate. It was pain free. I'd feel a hint of soreness, but I'm totally paranoid about it. I think the test will be if it's sore in the next few hours. I've already stretched and I'm icing as I speak. So now nice and easy and hopefully I'm on the right track.

And now on to some other news. As many of you know (and many of you do too) I spend a lot of time on the Runner's World forum. We have a nice band of ladies all with the goal of BQing and most of have reached it. It's been an unbelievable support and source of info, training buddies, racing pals, and couches to sleep on. Last year, one of our girls got attacked while running, something should never ever happen to anyone. This week, that piece of trash got sentenced to SIXTY YEARS in prison, and I hope he serves every minute of it. Just a reminder to be safe out there, esp. in these colder months when there are less people out and less light.

Many of these same girls are traveling to Philly this weekend for the Philly marathon/half marathon. This will be a meeting of epic proportions, so if you are within 150 mile radius of Philly and hear shrieking laughter, it's us. Also a shout out to me home team who's making the trip down there. Remember, dont go out to fast, check your baggage with your baggage, and run your asses off.

Walk 'til you run

My last run was 12 days ago. This morning when I got up to run, it was 44 degrees and felt like 39. WOOHOOO!!!! I wore tights.
This was a back to running nothing fancy run, 3.35 miles slowly. I could feel my foot a bit as a started but that's no surprise. I hadn't been up very long and it's usually a bit still in the morning before the blood gets flowing.
I can't say anything extraordinary about this run other than I did it and there was no pain during or after.
I had PT at 10:45 where John put me through the usual routine. I also ended my round of anti-inflammatories. Everything seems to be moving along nicely. He told me on a scale of 0-10, 0 being no pain and 10 being holy crap get me to a hospital, I'm good running to about a 3.
So the plan now is to slowly build back up and see what happens.

I want to tell you something you've known all along

Let see....running yet? Nope. Day what? hhmmmm, like 10 or something. I think the last time I took a break so long it was when I was in Africa last year. Dr told me not to run while on the drugs so I'm sticking to that. It's making me a little nuts. The upside, my foot is feeling better.
In the world of working out, Loren and I went for a nice 26 mile ride on Sunday. For those in the know, we did River Road. It was sorta like doing a tempo run. There's a very long hill at the end of River Road. My goal was to stay on Loren's wheel, which I did. My heart rate got up to a lovely 186 (my max is 200) so in running like terms, like a speed workout. Once we got out on the road back to the GWB, we pacelined each taking a minute at the front. It felt really good.
But ya know what, it's not running. On my quest to Boston I stopped my multisport self and turned into a pure runner for a few years. While I am looking forward to going back to triathlons next year, I still have a mostly running itch. I'm guessing that comes from not being able to run.
I'm going to do a short run on Thurs morning before PT. PT Pete is out with his new baby and the rest of his family for the month of Oct. so I've been seeing his counterpart, John twice a week. I feel like it's really coming along.
NY is totally doubtful, I've all but officially canceled which is fine.
This past weekend was the busiest weekend of marathoning I've done without actually running. I headed out to Hartford to watch my online pal Rebecca PR with a 3:06. Another online pal Kris also smoked the course in a jaw dropping 2:42.
Sunday, I lazily laid in bed and followed the Chicago marathon action online (after spending Sat night watching the Ironman worlds online). Congrats to everyone who ran! And a big shout out to Kieran taking home a 2:57 PR and Dave who will be COMING TO BOSTON!

Baby it's cold outside

I've had a few short runs this week out in the cold.
4 wed. night, 6 yesterday. We've gone from nice fall weather to BBBRRR in a hurry!
I feel for all those folks running philly today, it's a bit chilly for that!
Anyway, I'm now off to Africa. As I said before, I'm not running while I'm gone. This should be intersting, it'll be my longest break since I had the flu of death last winter.
I think my body will be glad for it after this crazy training cycle.
Ok faithful readers, I will return to you soon.

Race to Deliver

SO with all this recovering I've been doing, I actually haven't been running too much. I've been loosely following the Pfitz recovery program, but really, I've been running when I feel like it. Last week I ran 13 miles. This week I think it's been 16, 7 of that was today.
My team set a goal for the Race to Deliver of 50 runners and raising $1000. At last count, we raised close to $1800 and had 77 people run. This was a NYRR race and the corrals were all screwed up. I wont even go into that. I figured I'd run just for fun, not really be concerned about time since this was really about the cause. And I spent 3 hours getting my arm tattooed yesterday (I know people have asked about it, I'll show pictures when it's healed up. I had things added to my pumpkins/flowers. Now there's a humming bird and insects like bees and dragon flies).
I ran 3 mile to the start as a nice slow warm up.
I got to the start, which was total chaos. I found Hilary and we jumped into a corral about 4 ahead of what our bibs said. In fairness, this is where we usually start. She wanted to race all out. I wanted to see hat would happen with little expectation.
I ran 32:01, 8 minute pace. I'm pretty happy about that! I did feel better today than I have the last few runs so that's a really good.
Next week, I'll continue with my recovery schedule. Then Loren and I leave for Africa. I've decided not to run at all while away. This will give me time to have time off my feet, let all the little nagging things have a rest.
When I come back, I think I'm going to start indoor speed work with the team. This will be a first! I dont mind track running, but I'm not really crazy about a 200m indoor track. After some consultation, I'm willing to give it a shot. I have tons of endurance, now I'm going to try for a bit more speed.

on the road again

So I have been following Pfitz' recovery plan. It's a good thing too since I can not physically run much faster then 10 minute miles. In fact, of all my post marathon runs, today was the first one I averaged under 10, a whole 9:59. Not that it matters, I'm recovering!
I dont know if I mentioned here the deep down body tired I feel since doing 2 marathons in 3 weeks. I spoke to a couple of other like minded insane team mates who did the Chicago NY double and they feel the same way. So nice to know it's not just me.
Things are slowly coming around, which is good.
I'll keep following this plan then when I go to Africa in a few week, most likely not run at all. I asked a friend who spends a lot of time in J'burg about it and was advised it's just not safe. And boy do I hate tredmills! I think the time off will do me good.

On the road again

After 2 days of not running, I hit the road again last night. A nice easy 4 mile recovery run with my club. I ran with a few old friends and 2 women, I swore to them I dont usually run like I have  a poll up my ass.

The amazing thing about recovery runs:

They work.

Yes, I was sore when I started and sore after but I woke up this morning and I'm not sore anymore. My toenail is still oozing, but oh well.

I'm excited to be running again. 

Though I am getting nudges from people about running NYC, I'm sticking to my plan of not making any decisions yet. I wanna see how I feel the next few days and maybe do a 12 next weekend.

fall on me

I am so glad  that fall weather is pretty much here. 

I just came back from a 6 mile recovery run. Boring. And at mile 1 I was thinking, this is boring, I wish I hadn't fried my ipod so I could at least get through this with an hour of This American Life. Then a cyclist friend of mine rode up to me and kept me company for a few miles so that made it better.

But kind readers, I have a bigger issue to discuss with you all here today.

A delicate subject some might say. The only adults I have ever heard talk about uncontrollably shitting themselves are runners, triathletes,  people with stock in depends, and adult babies. It's a bit of a joke in the running and tri world, the other two...well...I know nothing about.

Saturday was Grete's Great Gallop, a half marathon celebrating Greta Waitz, 9 time winner of the NYC marathon. 1 time accidental shitter. But hey, if there's a huge novelty check waiting at the finishline with your name on it and a lot of zeros, by all means, let go.

If not. Really. Dont.

I ran this race as my last long run in my training cycle. My goal was to run it as a long run, not fast, comfortable, and to cheer on my teamates as this is a team points race.

At mile 12.5, I passed this woman who was not young. Really not young. And guess what was running all down her legs.

Yup.

So I though, ok, maybe this happened at like mile 10 and she really wants to finish.

Nope, as I later found out, my friend Hilary passed her at mile 9. In the same condition.

I did noticed that she was also bleeding, mostly likely from the nasty chaffing. The whole thing was so not pretty.

I saw her a few minutes after crossing the finish line giving a half hearted effort to clean herself up.

About 15 minutes laters, I was in the baggage corral with my friend Ishii and we both just looked at each other. I was like oh my god what is that smell?

I turned around, there she was.

Now people, this is a big event as most NYRR races are. There's medical tents, there's volunteers every where. You've got HUMAN SHIT all over yourself, please get someone else to get your bag.

This morning, when I was talking to Hilary and found out that she passed her at mile 9, I also found out that she didn't just get her back and high tale it home, as, I would hope, most people who just shit all over themselves would.

Oh no, there were free waffles and lox to be had, so she just got her stinky ass right in line.

Come on people.

Come on.

here comes the rain again

Today was an uneventful run, though I turned it into the biggest drama ever since it's been raining for hours. It wasn't really raining when I was running.

4 miles recovery pace with 6 (I did 5 oops)x 100 strides. Ankle started stiff, no surprise there. When I last ran with Loren she said my form looked fine so I'm not worried about it.

My HR was a bit high which I attribute to humidity, abnormal sleep, and maybe being a bit dehydrated this morning.

Tomorrow is my teams cross country meet. Now I love XC but I'm a little meh about this. For one, it's been raining like hell. While the course usually drains quickly, I want to be careful with this paw which sorta bumms me out since, I love XC. This is also suppose to be a tune up race. But let's face it...I'm a little over 2 weeks out from my race. What is a tune up really going to tell me at this point? If I dont hit it, I can't do anything about it. So, I'll see how I'm going to run it in the morning.

Then Sunday, 18 miles. The plan calls for 16 but since I missed my 20 last week and NYRR is being kind enough to throw an 18  miler right out my front door, 18 it is. I will run this at long run pace, maybe picking it up at the end or at least working the hills.

Gonna be a long night, it's gonna be all right on the night shift

With my freelance schedule, I dont run in the evening as much as I use to. I've really gotten use to running in the morning or in the afternoon and not waiting til 7pm to run with my club, Front Runners. Tonight was an exception. I do like to go and see my running friends and take care of club business.

The downside? It's 10pm, I just got home and I haven't had dinner yet. Ok, so this is a bit unusual. I just stood on my corner for 20 minutes chatting.

Tonight was an easy 5 recovery run, though I realized the first real run I've done on the road. Felt pretty good, my ankle is a little stiff which I guess is to be expected.

It was also nice to see all my team mate's concern since so many of them were at Reach the Beach and knew what happened.

SO now I taper. I hope this gives me enough time to really heal.

To run away from you is all that I can do

Ok, so PT Pete say I could try and go between 8-10 today if the 2 on Friday felt ok. It did, so I did 10. Loren suggested I start on the track to have a soft surface. I did 2 miles on the track then went and ran to the little red light house. I finished on the track for almost the last 3 miles. While that is a total snore, it was a good idea for this first real test. 

Like the other day, there wasn't pain, just some stiffness and maybe what I would say was a bit of soreness. I started with my brace on, but took it off before I even ran a half mile. It didn't feel any different with out it. I did some pick ups and that felt fine too. I did notice I wasn't getting total follow through on the injured foot. Not sure if that was stiffness or apprehension. Maybe a bit of both.

So this next week I should be able to resume with my schedule. I see Pete tomorrow and he's hoping it'll be the last time.

we do what we're told told to do

Yesterday at PT, PT Pete told me to run 2 miles today, either treadmill or soft surface. It's so nice out. I went up to the track and ran there. Lane 7, mild turns.  He suggested wearing the brace for the short run so I did.

I would say I felt a sensation of mild discomfort. Certainly not pain. If I picked up the pace, it felt the same. I could have gone on but I think 2 is a good start. Then I went to the weight room and did some strength and balance work on my foot. Now ice and stim.

Tomorrow will be a see how it feels day then Sunday I can do up to 10 miles.

I'm not looking beyond that.

recovery with number

Today I ran the Fitness 4 miler.

As a recovery run. 

I think it's easy to go out and run a race hard than pin on a number, try and keep my heart rate low, and run in a place I'm just not use to. Leave the ego at home, that was my lesson for today.

Funny thing is, when I got back into racing 10 years ago, that's where I was, back with the 10 mile pace. And those folks back there are working just as hard.

The weather was suppose to be shitty, and it was, though not in rain end of the world way everyone thought it would be. Just in the humid soupy way which is even worse.

In that regard, I am glad I didn't race.

I have a 17 mile run tomorrow with 14 at marathon pace. That's my key work out for the weekend so I can just get over myself for today.

Park Ave Recovery

So today was a nice easy 5 miler. I felt much better than I did yesterday. After some early morning running club drama, I was off.

Park Ave has been closed to cars every sat morning of Aug. Today was the first day I got to take advantage of it. It was really cool. By the looks of how many people came out to enjoy it, it's clearly something the city needs to do more of.

I'm 35 miles into my 55 miles week. 20 miler tomorrow. It'll be nice when this is all over.

yick

ok, so today's run was nothing serious or exciting, so it's no wonder I didn't find it at all interesting.

6 miles recovery with 6x100 strides.

I just didn't feel like doing it. The humidity has returned. I'm going to get my period in the next 4 minutes. I have not slept well the last 2 nights. 

Oh well, it's done.

Tomorrow is the workout I'm really curios about.

try to make me go to rehab I say no no no

Recovery runs are boring. There's no getting around it. They're slow, they're dull, they're boring. I'm sure I've said this before and I'm sure I'll say it again.

5.5 miles this morning in shoes that are past their prime. Not even 400 miles on them. I know they're done cause all my bad parts hurt when I run in them.

While running this morning in Central Park, I was thinking about the men's olympic trails. Loren and I headed out early last year to watch, we were at mile 3 when everyone came by still in  a pack. We them rode our bikes down to a 1/4 mile from the finished. Each lap, the field would thin out so we really didn't think anything of not seeing Shay again. I was totally shocked when I learned he died at mile 5.

Totally shocked.

Later that morning, I went out for a faster than marathon pace run. The park was full of would be marathoners since the NYC marathon was the next day. There were still lots of folks milling around after the trials as well. I was about 3 miles into my run, at about 8 minute pace, when Dathan Ritz came flying past me. I mean flying. He had just finished 2nd in the marathon and was cooling down at a pace that seemed blistering to me and having an easy conversation while doing it.

Totally amazing.

Today, however, was not that day.