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August 30, 2005
The cold bug, 20 miles, heart murmur
My entries always end up a hodgepodge of events/thoughts when I don't blog for several days, with no one topic seemingly more important than the other. My high school journalism teacher would surely scold me, but oh well. It's my blog.
Last Thursday I came down with a cold and ended up taking off from work on Friday, mostly because I was concerned that I wouldn't feel well enough to do my weekend long run. I know, my priorities are messed up. Doped up on Dayquil, I had another great run on Saturday - 4 miles pre-SLR, then 16 miles partly with the club on the C&O Canal and Capital Crescent Trail. I wanted to stay on a flatter course and keep my heart rate low. The latter didn't happen, as I was afraid of slogging if I forced too slow a pace. So, I ran faster and surprisingly, felt awesome. It was probably a combination of the nice, cooling rain and the numbing effect of medication. The 20-miler and babysitting our goddaughter while daddy did his long run were about the only productive things I did all weekend because I felt terrible again on Sunday. No running, biking, or lifting...do I credit for thinking about doing those things?
I ran 6 easy miles yesterday at Rocky Run Creek, still not feeling up to snuff. I finally kicked the cold today, but it was nasty humid outside again, so I hit the treadmill for a speed workout. I warmed up for 2 miles, then did 5 x 1000m @ 6:58 with 90-120 seconds recovery. Both IT bands were tight the entire time, but I finished up with 4 easy miles for a total of 10. The TV news coverage of the hurricane aftermath made me really sad. I worry for the elderly and those who couldn't get out of town before the storm. I wish there was something R. and I could do to help from here. After my run, I did abs, push ups/pull ups, and my arm lifting routine. I ate a Clif Bar to keep my blood sugar up.
Today I also had an appointment with my new doctor to get a referral for bloodwork (to check my thyroid/for anemia). While checking my heart, lungs, and blood pressure, she noted that I had a heart murmur. I was alarmed initially because I thought only obese people had them. She said it was nothing to worry about, and she'll check again in a few months after I've been taking iron regularly. I like her a lot already because she takes time to explain things to me, unlike my old crappy doctor.
Time to shower and get ready for bed. Got an early workday tomorrow!
Posted by Leilani at 10:06 PM | Comments (6)
August 24, 2005
Better 10% undertrained than 1% overtrained?
The 3-day a week marathon training article in August's Runners World piqued my interest the other day. So, I contacted the folks at Furman University who developed this program. Not that I'm trying to get out of training. I really enjoy longer distances and pushing myself, and the thought of only running 3 days a week (and cross training 2x) gets under my skin. My problem has been that as I've worked harder by adding miles/intensity, my performance has been declined. Like for a few years now. And I didn't keep a detailed training log back in 2001, only miles and run time, which makes it difficult to remember what I did right to run so effortlessly. Oh well. I'm getting off point...So, I asked the contact about salvaging my training program with six weeks to go, at least so I could run a halfway decent time and not fall apart on the course. Lucky for me, he was a voice of reason. He didn't recommend changing programs on short notice and instead, said to back off on the premise....(see title). Seems like common sense. Too bad my self-control is terrible when it comes to listening to my body.
Has anyone ever heard of, had success with, or know anyone who has followed the 3-day a week program before? The workouts consist of a track, tempo, and long run all done at faster paces than most marathon programs prescribe, with two hard cross-training sessions. I'm super curious about it, since higher mileage isn't working for my body at this time. I may consider their online coaching for a future training cycle.
Now I must decide whether or not to do today's VO2 max workout. My legs are hanging by a thread, but I could probably manage it. We'll have to see. It's always a learning process.
Posted by Leilani at 12:24 PM | Comments (6)
August 22, 2005
Sore
(I wrote this on Monday but just got around to posting on Wednesday...I'm such a procrastinator.)
Owee. It's been over 48 hours and my quads (mostly my left one) feel like I just ran a marathon. And this is after an ice bath, soaking in epsom salts, and my monthly massage. In retrospect, I probably should have taken yesterday off, but I just had to hit the 60 mile mark (my peak for this cycle) no matter how much it hurt and even if it required some walking. Does that make me obsessive compulsive? I was definitely toast after those 4 miles because I passed out for three hours, while R. went on his long bike ride. The massage helped work out most of the tightness in one area of my left quad, though I'll need to stay on top of it, as it was an issue while training for Austin.
Later in the afternoon, we went to Wegmans to pick up frozen dinners for our work lunches and ingredients for this week's home cooked meals. We plan on making Mexicali round steak in the crockpot and pepperoni pizza with fresh basil (trust me, it's awesome!). We then had dinner outdoors at an Arlington crabhouse with our friends who have been traveling the world all summer. They even got to see Lance Armstrong during one of the mountain stages in France! The all-you-can-eat crabs were delicious, though we walked out of there parched from all the Old Bay seasoning. We got home too late for a "school night", but it was fun to catch up with friends outdoors before it gets too cold again.
Posted by Leilani at 10:30 AM | Comments (0)
August 20, 2005
Finally, a solid 20+ miler (and runners vs. bikers)
Beth must've sent some positive vibes my way because I had a nice 23+ miler this morning! I woke up at 4:30 and was on the road running through Georgetown by 5:30. It was still pretty dark, so I decided not to run on Capital Crescent Trail. I'm glad because I was later told that a girl was beat up and her bike was stolen on the trail. Anyhow, while running on M Street, I did some fly-by window shopping. I then ran over to the White House, to the National Mall, over to Mt. Vernon trail, and then back to Iwo Jima to meet my club. My left shin hurt early on and my legs were taking a long time to loosen up, but around mile 6, my stride started to feel less forced. I think the weather helped. It was supposed to be super hot and humid, but because it stayed cloudy for the entire run, it wasn't too bad. I settled in with a slower group and managed to stave off the mental demons. I witnessed two biker/runner-related confrontations in the first half hour. One of our guys was running in the middle of the trail when the first biker comes down a hill pretty fast and slams into the runner. The biker went flying into the grass and ended up unclipping in the process. It could've been much uglier, as we were in a large pack behind the other guy. In the next incident, another runner in the middle of the trail (again) bumped into a second biker, and he got super pissed. They started shoving each other and had to be pulled apart. As both a runner and biker, I could understand why the bikers were annoyed, but seriously, no need to exchange blows! Also, the runners should've known better about trail etiquette. The rest of the run was mostly uneventful, with the exception of running near a gal who refused to let me run next to or in front of her. Whenever we climbed any bridges or hills, I had to run alongside her in order to not clip her feet. But she kept speeding up and running in the middle of our side of the trail. I tried not to get too frustrated and simply tucked in behind her as she sped up. I guess she wore herself out because I dropped her after the water stop with 7+ miles to go. Though I was pretty tired near the end, I was able to pick up the pace a teeny bit. I ended up with 23+ miles, as I ran 8.5 beforehand and the planned route was closer to 14.8 miles, according to one guy's GPS. A cool post-run treat is that we get free yummy electrolyte water since our long run leader somehow got a sponsorship from SmartWater. The stuff's not cheap, so we take home extra bottles whenever he offers.
After the run, I stopped at Whole Foods to get a Jamba Juice, which is becoming a post-long run routine. Today I also tried a wheatgrass shot that my friend recommended for vitamin loading and "cleansing". It tasted nasty - pretty much like grass, so I was thankful that the guy offered me an orange juice chaser. It gave me nausea too because I started dry heaving on the way home...or it could've just been that my stomach felt empty and I was craving something other than carbs.
It's been so relaxing not to have any big taskers this afternoon. I tried to start reading for Fall semester, but my attention span was very short. Now we're off to dinner and a movie. If only it could be like this every weekend!
Posted by Leilani at 06:22 PM | Comments (5)
August 19, 2005
Last of the summer bunions
Luckily, not on my feet...I'm talking about my running club's summer race series. Last night R. and I ran the 4.5 miler, which was held at one my favorite local running trails - Burke Lake. It was a touch humid, but nowhere as bad as it has been all summer. While I was warming up for 2.5 miles, my legs felt heavy and tired even though I took Wednesday off. I started the race slow ~9 minute pace with the general idea not to further destroy my legs for Saturday's 22 miler. Once we hit the dirt trail, though, my legs suprirsingly felt inclined to go faster. Probably because I know the trail well and kept telling myself the end was near. I eventually settled into ~8's or a bit faster, which felt controlled and only slightly uncomfortable (with tired legs), and I picked off some people too. Although my time was almost a couple minutes slower than last year, I was pleased that I felt decent and wasn't getting passed by throngs of runners. I'm trying super hard to enjoy the small feats of today and not live in yesterday's victories. If I can accomplish that then maybe I won't be constantly disappointed in myself. The dilemma of being Type A...I've been in a rut, feeling mostly flat and uninterested - maybe the anemia or overtraining or stress. Who knows? Regardless, I think I may need a break from marathoning after Chicago. My current mentality is "why bother running hard if you know it's not going to be a PR race?" Sure, for the love of it, for fun...but I've done 10 marathons. I just want to kick some arse already! So, that's my mindset for the moment. Maybe I'd be better off if I could adopt the "okay, whatever" attitude.
As I mentioned, I took Wednesday off, though I lifted upper body and did some light leg exercises in the AM. My other best friend Y. was in town with her husband (in class) and adorable little girls. We took the Metro to the National Zoo and had a great time seeing the animals, especially the panda who was practically putting on a show. We didn't get to see the newborn, though. On Tuesday, I ran an easy, uneventful 10 miles. I wanted to lift but was uncertain about dinner plans with Y's family, so I just went home.
My plan is to run 3-4 miles and lift after work. I need to go to bed early to wake up in time for 8 stealth miles before the club's 7am start time tomorrow. I'm hoping my legs will hold up and the humidity will hold out until after the run. It's soooo nice not to have to worry about school work or trotting around town. Prime time for sneaking in naps and some crosstraining. Have a wonderful weekend everyone!
Posted by Leilani at 01:09 PM | Comments (1)
August 15, 2005
2 x easy (+ swim)
It was a miracle that I finally got out of bed early enough to do an AM run before work. I've developed a great talent this summer for hitting the snooze button until the last possible moment. It was completely dark when I started at 5:10, but there were still a decent amount of commuters on the road. I was digging the cooler (low 80s) temps even if it was humid. I ran easy and didn't feel any residual soreness from my long run until near the end of the 6-mile run. Tonight I ran another easy 4 miles with R. after a mile swim. It was difficult at first to get my legs moving, almost as if I were transitioning from the bike to run instead of the swim to run. We ended up running through a neighborhood with huge, gorgeous homes after the paved trail abruptly ended.
When we arrived home, we had Greek chicken waiting for us - thanks to our crock pot and newly purchased crock pot cookbook! We've been wasting so much money eating out all the time since we rarely get home before 8:30 or 9pm, so crock pot cookery is a good way for us to save money and have healthy meals ready when we get home.
Over the weekend, we went to Virginia Beach to visit my best friend, her hubby and new baby boy. He was so precious and tiny. L. gave me a little lesson on pumping milk, which didn't look too comfortable. I had to ask "Can you do that lying down on your back or side?" and thought "Damn, you can't exactly elliptical while you're pumping." That was an interesting experience that only best friends can share, I guess. Before we got together for lunch, I did my 17-mile long run on the gym treadmill. It was already too hot and humid outside by the time I woke up, but I paid in boredom and restlessness. I had to break it up in 15 to 30 minute increments in my mind to get through. R. and I had also planned on doing at least one ocean swim while we were at the beach, but we ran out of time. I just ended up riding the trainer for 40 minutes on Sunday once we got home.
It seems weird to end here, but I need to be in bed if I'm to run in the AM again. I hope everyone had a wonderful weekend!
Posted by Leilani at 10:05 PM | Comments (2)
August 11, 2005
Cautious uptempo
I'm feeling better as the week goes on, but I'm not taking that for granted. Perhaps the iron is kicking in after a week of taking it. It'll be interesting to see how I feel when my cycle comes around. My plan was to run 8 miles "general aerobic" today. I wanted to run a bit faster but not wear myself out for Saturday's long run since my legs are a hint weary from Tuesday's workout. The "Real Feel" temp was 100+ degrees this afternoon, so I ventured to the gym. I warmed up and cooled down on the treadmill for 2 miles each. The faster running consisted of 2 miles at 8:00 and 2 miles at 7:40, which felt almost comfortable. I was happy with the effort considering I could hardly maintain an 8:30 pace on last Friday's long run. I would really like to know what's going on with system! After I ran, I gulped down a chocolate Gu to keep my blood sugar up and did abs and upper body exercises. I felt strange getting home before 8 tonight, like I should be working out more since we haven't been finishing up our workouts until almost 9 this week. I played it safe, though, and went home to do some Reserves work.
Before I go, let me introduce my friend Andrew. He's training for Detroit Marathon in October. At first, I thought "Why would anyone want to run a marathon in Detroit?" (sorry, I hope I'm not offending anyone) I imagine the city as dirty and full of car factories, but honestly, I don't know because I've never been there. It could be a lovely city. Anyhow, it's Andrew and his wife's 11th "steel" anniversary, so they're celebrating in motor city. The course actually sounds cool. He'll get to run into Canada and also underwater, through a tunnel, if I remember correctly. If you get a chance, send some encouragement his way. Like us all, he's a super busy guy, especially chasing after his 20-month old daughter (my goddaughter!).
Posted by Leilani at 09:44 PM | Comments (1)
August 10, 2005
Going for speed; first ART experience
Whoo hoo! I finally had a decent run last night (Tuesday). The schedule called for a VO2 max workout - 9 miles with 6 x 600m at 5k race pace and a 90 second recovery - and I did just that. I didn't have a recent 5k time to use, so I selected a pace that I thought I could maintain on a perfect day, with perfect weather conditions, and perfect health. It seemed like a good starting point, and if I felt crappy, then I could back off. I warmed up for 2.5 miles, ran 4 repeats @ 6:58 and the last 2 repeats @ 6:53, and cooled down for 3 miles. It was not easy by any means, but I just tried to put my legs autopilot and keep in mind it was a short distance. The workout went by quickly. When I got home, I had a snack (a couple buffalo wings and celery sticks - yes, I'm weird) and within the hour, R. and I were at the pool swimming. I was pretty tired and ended up only swimming a 1000m very easy, untimed. R. got reprimanded by the lifeguard b/c a lady complained he wouldn't let her swim with he and another gal, when actually he didn't say anything to her. The lady jumped into the lane without warning them and she wouldn't swim in circles, so he had to keep passing her. She got all nasty when R. was so amenable, like "come back in the lane". So, she stormed off and jumped in my lane. Some people are truly clueless.
This morning I had an appointment with my new chiropractor/ART practitioner, recommended by my co-worker. It was *wonderful* and *painful*. Is that possible? Absolutely. I appreciated that she took time to assess what the problems were by poking around my back, hips, and feet and by observing me do various exercises like squats, one-legged squats, lunges for stability and pain levels. Then, she proceeded to dig her thumb into various areas in my hip while having me move my leg through different ranges of motion. It burned and hurt pretty good, but from what she said, that was only a "5" on a scale of 1-10. I think I have a high pain threshold, but yikes, I'd hate to see 10. She explained that the hip has five muscles, and about two or three of mine were tight or locked up - muscle adhesions, she called them. I love geeking out on physiology, so I was like an eager student memorizing the technical terms that I had long forgotten after I took my fitness instructor exam. I go back in a couple weeks, and hopefully within 4-6 treatments the scar tissue will be completely broken up. I really hope this works out because I feel like I've been through the gamut of PTs, chiropractors, etc, and I just want this 3+ year old injury to be gone.
On tap for tonight: an easy 6 miles and a date with my computer to complete an epic security clearance application dating back 10 years of my professional/personal life. Ugh. I just accepted a new job doing something that (I hope) is going to make a contribution in the fight against terrorism. Until I get there, though, I don’t know what specifically or even how much I’m allowed to divulge. I guess that’s part of the excitement.
Posted by Leilani at 04:53 PM | Comments (2)
August 09, 2005
Running with eyes closed
I've purposely been procrasting on updating on blog because frankly, my runs weren't all that exciting last week. Slow and strained was more like it. Last night, however, was a different story. R. and I had the most exhilarating run. He took me to a new trail beyond Rocky Run Creek and we ran loops all around the nature preserve. It was so peaceful, lush, and heavenly on my feet with the soft mulched and packed dirt trails. We ran easy because I'm still having difficulty breathing with any type of physical exertion. At one point, I remembered feeling especially fast and smooth but was surprised and disappointed when my GPS showed that we were averaging closer to 9-minute miles. I felt like I should have been running 7 or 7:30s. But you know, I'll take what I can get for now. On our way home for the last 1.5 miles, the sky opened up and we were running into a headwind, thunder/lightning and heavy rains. The rain was coming down so hard that I had to close my eyes frequently to do the windshield wiper effect. It was a riot plodding through the deep puddles, and we even passed by another girl who was running in the storm. We were soaked to the bone when we got home. I hadn't felt that "hard core" in a long time, so it was a positive note to end a fun 9.7 mile run.
I wish I could end this entry on that positive note, but I do feel obliged to record the little exercise that I did last week. I'll try not to get whiny about it. After all, it was through this blog that I realized "Wow, according to my latest entries, I haven't been feeling great on my runs." That was my indicator that something was not right in Leilani-land because I'm certainly in decent shape and by no means overtrained. Last week my training plan was a wash, as I still felt very breathless and fatigued in simply walking up stairs. But I'll attempt to get back on schedule this week, even if it means running super slow to prevent inducing a hyperventilating fit.
Monday, August 1
Lifted arms and legs: Included abs, push ups and pull ups. I took an extra day off to see if that would help with the fatigue and shortness of breath. Apparently, this article geared toward athletes says time off doesn't help.
Tuesday, August 2
8 miles on Fairfax Co Parkway: It was nasty hot and humid (mid 90s), but I didn't want to do ALL my runs on the treadmill. I had to walk a couple times to catch my breath, but I managed fine. Then, I rode the bike trainer for 15 minutes on easy gears.
Wednesday, August 3
8.25 miles: Warm up for 2 miles. 3 x 1 mile @ 7:13 with 6-minute jog between. 3 x 1 minute @ 6:53 with 3-minute jog between. One-mile cooldown. I was proud of myself for mustering the paces despite the anemia (or whatever it is). Each successive mile got easier, thankfully. Afterward, we went to dinner at one of the Restaurant Week restaurants (as Nanda did), Ceiba, for one of my best friend's birthday. The food was delicioso and we had sooo much fun!
Thursday, August 4
No run: Another one of those extreme fatigue days. I pretty much came home from work and fell asleep, procrasting on my term paper and packing my stuff to leave town. I may have woke up to eat something.
Friday, August 5
15 miles before leaving for the Reserves: Easy for 3 miles, the remaining 12 miles @ 8:30-8:34 and boy, was I huffin' and puffin'. My goal, had I been feeling okay, was to do 7:45-8s. I wanted to do nothing more than stop in the first hour, but it eventually got easier and I just maintained the treadmill at a .5 incline to give myself a break.
Saturday, August 6
No run: Marine Corps Reserve weekend. I had planned to jump on the hotel treadmill between work and mandatory fun (dinner) with the other officers, but it was a long workday and I ran out of time.
Sunday, August 7
5.5 miles on the hotel treadmill: It took a while to wake up and warm up, but I eventually settled into 8:30s. And that felt like I was pushing it.
I have an appointment tomorrow with a new PT/chiropractor who does ART, so I'll get my right hip and left quad checked out. And in the next couple weeks I hope to see my new doctor (internal medicine), who's supposed to be much better than my current doctor (family practice). The new doc won't look at me like I'm crazy when I tell her how much I run and exercise...her father's a leading sports doc. It's a wait and see and run slowly game for now.
Posted by Leilani at 02:32 PM | Comments (2)