Monday, June 19, 2017

Deeeez Aches


I am linking up with my awesome running gal pals Holly  and Tricia  
Join in the fun 💙  Tara @ Run and Live Happy is hosting this week! 

Last week I jinxed myself by writing I usually bounce back last week. 🙊 🙉🙈

It was a non-running kind of week.  My ankle started feeling really funky after I ran Tuesday morning. I felt twinges of pain when I was walking up and down the steps at work, then it felt weak a few times, it ached...and I got nervous, like I always do that something was fractured. Since I've had a stress fracture I always extra paranoid.

I looked at an ankle diagram and thought, well dang, that is complicated. It hurt right under the knot on the ankle so it is likely ligament or tendon, but who knows...I couldn't get to the foot and ankle specialist, it was the last week of school -too busy!  Ice, compression, and no running was my routine.

lifted image credit

I think I must have tweaked it when I fell last week. I tore up my left knee, however I landed on my right hand and cut it. My right wrist was sore, it took all week before I could grip anything w/o pain. I have no recollection of how I tore up both sides of me, it happened too fast, so I can not be certain I twisted something, but it seems likely.
Anyhoo...I tested my ankle Saturday and it felt fine while running and I had much less discomfort later in the day, so I think whatever was irritated is on the mend, but it really screwed up my last week of training.  Next half marathon is June 24th. Yikes!!!


Monday- lazy
Tuesday- 5 mile run
Wednesday- 30 min. arc machine/50 min. upper body work
Thursday- lazy again
Friday-  1 hour arc machine/40 min. core, legs, stretching
Saturday- 4 mile run/1.6 mile walk
Sunday- 1 hour arc machine/20 minutes arms

9 miles run and I planned to do 28...I guess you can't win 'em all! I am trying not to worry, but I am!!   ¯\_()_/¯
Hoping the time on the arc machine will help. 
Do you think it will?! 

On a completely different note, Tweek my 15 year old cat was extremely ill and lethargic for days, not eating, and lost a lot of weight, but he rallied a few days ago and took a turn for the better. My toothless wonder started eating baby food (chicken and broth- no onion or garlic for cats) and now has progressed to soft Rachel Ray food. He is back to being chatty and it brings joy to my heart. 
💖💖💖💖💖💖💖💖💖💖💖💖💖💖💖💖


How was your week? 
Thanks for stopping by!! 

Karen 


Sunday, June 11, 2017

Summer Plans

Kim @ KookyRunner is hosting this week! Join in the fun 💙
I am linking up with my awesome running gal pals Holly  and Tricia  

I have summer plans on my mind!

Summer running started here early in April and I've been having a very hard time finding the will this year to push on. I do okay on shorter runs but my long run game is off. I don't know how I managed to marathon train last year, but I can tell you, this year I wouldn't be able to pull it off.
This past week we had this amazing weather oasis of cooler dry air Tuesday - Friday and I felt like a different, happy, strong human on my runs...even when I fell on my morning run, I still felt happy at the end because it was so flipping gorgeous out LOL

Monday - short core work out
Tuesday - 4.8 mi run (I fell 38 minutes in)
Wednesday - 4 mi run
Thursday - nada
Friday - 4.55 mi run
Saturday - 8 mi run, 3 mi w/intervals, 1 mile walk
Sunday - likely hood high that I will on my sofa watching Nascar



I have grosser pics but I don't want to make anyone queasy! 
My happy Hump Day run! 

Thursday - the knee was getting better

Saturday the usual weather was back and so was my weakness. I frolicked in a few sprinklers and it helped me to push myself a little. I wanted to quit at mile 6, but I was able to get to 8, (planned distance was 12) but my sprinkler dips caused my bandage to start slipping off and flapping. When I stopped to adjust my bandage, I could not find the will to go again without intervals. I picked 4 x 1 on my watch and made it 3 miles...bailed on the last mile - it just isn't in my being to make myself that uncomfortable right now.
Long run Saturday 

I've been very happy I’ve been able to hold my mileage right at 100 miles from March to May, but I don’t anticipate holding onto that in June or for the rest of the summer. 

100 mile months challenge me and I've had a few bumps along the way…I’ve had to string together rest days a few times, four of five in a row, because I feel a little pinch in my calf, or my (PIMA) right glute flares up, or my feet start aching, but so far (KNOCKING) I have been able to bounce back and keep going!  I hope I don’t jinx myself by writing that!



I am tossing some ideas around to keep myself moving July to September, but I haven't quite nailed down my summer plan.
I think I am leaning toward a 10K being my long run each week. I want to give myself a break from running distance in the summer humidity. 

I do know a few things for sure!
I want to run at least four mornings a week 😍
I will pause for any sprinkler I encounter and cool off  💃

A few years ago I did 10K Friday with my run buddy. I work four ten hour days in the summer and it was fun to knock out our long run on Fridays. I stayed in decent shape that summer, I actually set my half PR in November that year!

I like to think in terms of time when setting goals instead of miles in summer, because I slow down so much.  I want to maintain some kind of base for running but I don’t want to feel like I am training.
I’ve considered 3 hours of running a week for my target. That would break down to three runs about 40 minutes each and my 10K.
Four hours...that's three runs about 55 minutes each and my 10K, but that means I have to be on my feet and running right at 5 a.m. and lately I have not been winning with the alarm clock.
I want my goal to feel attainable and also allow some room, so (((hopefully))) I can get motivated to start weight training again. 

I seem to accomplish more when I set some kind of goal for myself.
It gives me motivations, helps me to overcome procrastination, and I like being able to measure my success.
Now I just need to make up my darn mind. ⏰ time's a ticking...

Does three hours a week seem to little? 
Do you set mini goals even when you are not training? 
Are you a wing it kind of person? 
Does a 10K feel like a "long run" to you in summer? 
What are you doing for summer? 

Thanks for stopping by!! 

Karen 

Thursday, June 1, 2017

Park to Park Half Marathon

In my last link up post I told you about the Petersburg Half I ran April 22nd, which is south of Richmond, VA. The next weekend I headed west in VA...

April 29th, I headed west to run the Park to Park Half Marathon half marathon ~ #15 for me :) 

This course takes you from Stuarts Draft Park to Waynesboro’s, Ridgeview Park. All the parking is at the finish line area, so you hop a bus and ride to the start line in Stuarts Draft.

The last bus leaves for the start line at 6:30 a.m. and I needed to get my bib, so I decided to ride up Friday night and stay in a cheap room :)
This is about two hours from home...I was nervous about driving at 4 a.m. since I really don't know the area. I am always nervous. Am I going to have a hard time finding it, ? parking, ? etc...next year if I do it I will drive in the morning, it was super easy access and had plenty of parking! Yay! 

























I ended up at Day's Inn and it was nice.

I actually had a friend to meet at this one! I met Mary on Instagram and we hung out briefly at the Richmond Marathon. 
#Throwback to Richmond

























I was super excited to see her again and have time to chat on the bus ride. Mary is pretty speedy, so once the race race starts I am in her dust, but anytime I actually have a friend at an event it is a treat for me. 

Back to Waynesboro now!
Riding in style to the start line! 
It took awhile to get to the start line, I was reminded how far 13 miles is! 
The start line 
















...and remember I said in my May Runfessions I didn't even get in a picture...well, I lied. I was flipping through pics and noticed Mary and I chatting at the start line 💙Where's Waldo??!

















It was a bit congested the first mile! 
















It eventually thinned out, but it did take a few miles. 
















The course had rolling hills and really tranquil views...but it was HAAAWT!!! 80 degrees, hot and sticky. 

The water stops were spread out every few miles and I didn't carry hydration. It was hot, I knew I couldn't go fast, so I just trotted along, enjoying the day, wishing it was cooler. 
Random person running by the same horses I saw. I passed a bunch of cows as well. Lots and lots of country roads made up this course. 

Eventually I ran up the last big hill and into the park finish line area.


















I did not finish feeling like the gal pictured below 😅😉 I WISH I did!! 
That is Mary in the peach shirt and plaid skirt. This was the sub 2 crowd. 

It would take me another 20 minutes to finish. I was so drenched, I was dumping water over my head the last few water stops trying to cool off. Seriously, I am already over summer running. 

Mary snapped this for me as I was coming to the line! 


Mary and I hung out at the after party for awhile talking, then I drove back to the hotel, showered and headed home. 
Even though I was about 10 minutes slower than my A goal, I never regret running an event. Had I been at home, I would have never run that far! A goal, B goal, or C goal, 13 miles still feels like an accomplishment and it is a good feeling! 


Mary's co -worker with us 





Originally, I had planned to run another half the weekend after this event...buuuuuut, I had struck out with hot races three weekends in April and my legs were feeling the wear and tear, so for now, my half count sits at #15 (I am still a newbie compared to some of you!) 

I plan to run one more half in June before I take the summer off. 

This was my second finish line of the month on grass. Oddly, grass feels a bit tough, maybe it is the transition after being in gravel and pavement?? Have you run much on grass? 

Have you been on a school bus lately? 
What is you half number? Have you lost count yet!? 

Thanks for stopping by!! 

Karen 


Saturday, May 27, 2017

May Runfessions

It is Runfession time and boy do I need this!


















 I am linking up with Marcia's Runfessions to get this stuff off my chest 💞

May has been challenging.

I trained pretty well in March and April and I was feeling pretty strong on shorter runs, but May has felt like a setback. I unintentionally hopped on the struggle bus and the driver won't stop to let me off. My legs just want to walk.  I like to hit the button on my Garmin and go until I hit the desired mileage, but lately I find myself praying for a car to be coming when I cross a street, so I have a reason to stand still for a second! JUST a second...hahaha, a few times a second turned into 20 or 30 seconds, three or four times during a run 😜 I have no idea what is going on, but I am trying to  nip it in theeeee budd.


I am still feeling super weak on hills! Some mornings I can barely make myself gooooo. I runfess, I had hoped once I got my blood pressure under control and adjusted to my meds I would be zooming uphill once again, but it just isn't feeling easier.
After a few months of solid training aren't you supposed to feel stronger?! I just feel weak...it is annoying.
My next half has 1230 feet of elevation again LOL 😏 I have no delusions of running a speedy half marathon next month.

My streak of obnoxious race photo is going strong this year.

This was from the Petersburg Half I wrote about in my last post. How do I always managed to be captured looking CRAY - cray!?


How about this beauty!? This was towards the end of  a hilly half marathon I ran in February. I had a rough day, I was so over hills...I remember looking down, so I could not see the next one coming. The thought of any more uphill put me in overload! LOL I did not need this moment captured.























For the life of me, I can not take a decent race pic!

At my PR 10K in April I wasn't even in the pics. I also did not make the cut at Park to Park Half marathon...Argh...

At the Monument Ave 10K I was captured in heat misery...my decision to not wear a visor was killing me...terrible sun glare.























At least a photographer grabbed me at the finish line, but I still wasn't buying one, because every other pic looks like the one on the left! and marathonfoto is expensive. Maybe one day I will get an actual event pic that is good lol

And lastly, my motivation to get out and move this month had nothing to do with fitness goals. The desire to enjoy a few cake pops a week has been the driving motivation to get out and run.

What is motivating you lately?! 
What do you need to get off your chest this month?!

Keep on rocking!! 
Karen 


Sunday, May 21, 2017

Petersburg 2017

Throwing back this week to share my Petersburg Half Marathon experience.

https://hohoruns.blogspot.com/p/weekly-wrap.html

 This link was created to support active women. 
        Click HERE to see complete rules.
I am linking up with my awesome running gal pals Holly  and Tricia  Share your adventures and join the link up with Holly @ hohoruns and Tricia@ MissSippiPiddlin  

I ran this race April 22nd.

Throughout March, I was training with a dual purpose. Train for the Monument Ave 10K  and my half marathons in April. My track sessions and short runs went pretty well, my distance runs not so much, but I still felt fairly confident I could run decent races.

Saturday the 22nd I woke up and saw 72 degrees on my ceiling. I have a sensor on the side of the house that feeds temperature info to my clock :) I worried about my A goals for the race.

A goals:
run the whole darn thing without intervals
finish under 2:15 (10:15ish pace)

I have been using intervals to run distance for over a year now due to the issues with my feet...very sore toes, and pain in the ball of my foot. Since I had not done my long runs in March my feet were feeeling a little less tender. I had hoped to try to run a half just to see if my feet could/would hold up.

B goals:
run as long as I can without pain/switch to intervals if needed
finish under 2:18 (10:30ish pace)

My forever C goal:
finish
don't pass out
don't get upset about a time, it is just running
feel proud, you just ran 13 freaking miles

I went downstairs, fulfilled my morning cat duties, ate some peanut butter nabs, drank a little ice tea and 24 oz. of water w/Nuun stood on the porch feeling how sticky and hot it was, and realized it was a C goal kind of day.
That led to the decision to rely on course hydration support, I really didn't feel like wearing my pack or carrying my handheld unless I really felt there was a legitimate shot to push myself; given the heat that was not realistic.
I also started taking a beta blocker for my blood pressure four days before this race. The Cardiologist told me not to over exert myself until I adjusted to the meds and to be kind to my heart in the heat, "Walk more. Avoid big spikes in your heart rate."   The whole high blood pressure was still new to me...I was a little nervous.


It is about a 35 minute drive and I arrived about 40 minutes prior to the 7 a.m. start time. I had to pick up my bib, the line was crazy!! It was 10 minutes to start time, before my bib and race shirt were in hand.  I bolted to the car to toss my shirt, and bolted back to the port a potty. I was in the POP listening to the National Anthem.
I caught the crowd moving across the line, it was much more crowded than previous years. This event has grown for sure.
I didn't even have time to think about how to set my watch (intervals or regular) I just started running.
There is a long incline uphill that lasts awhile close to mile two, it's only 50 feet up but it feels tough in the heat. As soon as I crested, I realized I wouldn't be running this thing without walking due to humidity, today wasn't going to be the day I found out if my feet could do it.
The third mile you enter Battlefield Park and it is rolling hills until mile 7 or so. The course as a whole has 426 feet of elevation gain, just enough to be a really fun challenge on a nice day...
I stopped my Garmin and scrolled to find my 4:1 ratio and hit start.
During the park section it became more humid and finally started spitting rain. A few times, it poured, but it never relieved the humidity, it just felt stagnate out. It would rain a few minutes, stop, rain again, stop... mile 7 is the last time I remember feeling any rain. I forgot to put my phone in ziploc and it got soaked! I took it out during the battlefield section to snap a few pics and all I could see was fuzz...
 Civil war doing a reenactment during the race - pics from my wet phone 

After it rained the sun came out strong for a few miles. I was super thankful the course had Gatorade at almost every stop! At mile 8, I passed a down runner who was being worked on, which bummed me out.
I dumped water over my head a few times trying to cool down at the later stages of the race. At the 10 mile marker I tried to dig a little deeper and pick up my pace, the energy stores were running low. I ate a pack of honey stinger chews running through the battlefield section, but I only had one pack.
Trying to run a little harder seemed to make me walk 10 x's slower doing my intervals.
I pushed on.
That last mile felt long! I told myself to relax, you are almost done, you feel fabulous (LOL), the Berry Gatorade at the last stop tasted wonderful,  stop worrying about your time, etc...
My brain was telling me: you are way too hot, this isn't fun, I wish this had been a 10 mile race, your feet hurt. When I realized I had about five minutes to go, I shut the brain down and smiled. I had to override all that crap and tell myself...enjoy it, you just ran 13 miles in the heat, and you are fine, always a win!
 I wondered if my phone would ever be normal again! 


I crossed the line and a volunteer tried to put the ginormous medal on me. I laughed and said I'll carry that! LOL Too tired to wear it. The medal was so big it made me smile. Every year it gets more over the top and I love it.



Volunteers were putting cans of ice cold Miller Lite in a coozie and handing them to finishers. Nice :) I took it and enjoyed every drop.

I knew from the clock time I had not maintained anything close to what I hoped, and I admit I was kind of bummed for awhile, but by the time I drove home and showered I was feeling better about the whole thing.
My official time 2:22:17 (a 10:55ish avg)

Link to my finishers video 

I was glad my average heart rate was nice and low, I got a red tech shirt, and I ran 13 miles, so all in all, it really wasn't a bad day at all :)



Thanks for stopping by! I hope you have a great week :)

Anyone have a ceiling temp clock?
What do you think of the mega medal?! Do you run a race where you receive a mega medal?
Ever soak your phone?