Remaining Injury Free/ Last long run snag

Its been a whileSince I last blogged here, life has gotten a hold of my energy and time, but I wanted to update people here! I am training for the marathon on our Canadian thanksgiving weekend (October 6) in Kelowna BC.

Runs have gotten to a length of 34 km last week, and I have had to squish my training because I got out to a late start in training.  So I have been adding 3 or 4 km each week for the last 3 weeks.  This may now being nipping me in the butt.  Literally.  Today I was due for my 37 km run, my last long run of the training.  all week however, my hip has been tight and a tad, a titch sore.  Stretching, foam rolling and my cruel but effective baseball rolling have all been part of the game.  Now however I sit typing when i was scheduled to go out this perfect Saturday and run my heart out.  But something doesn't feel right.  Experience has taught me not to push this too hard or I will pay.  BIGTIME!  Now I am left with a conundrum.  When to actually do my longest run?When to actually run at all again?  I have also learned that this can be feeling fine but not dealt with properly.  So I will sit and stew about it, frustrated and worried, but determined to figure something out before taper time.  I will roll and stretch and take care of my body, knowing that I will get there somehow, perhaps not the way I wanted but in one piece, hopefully not hobbling, and hopefully with a medal around my neck on the 6th.

Taking in Life on the Run

My running life had a high point I love to embrace:  where ever I go, I run.  ON a vacation, people would say, why run?  Aren't you on vacation?  But honestly, I have taken in more beauty in my life while running than I ever have.  From shorelines to rolling hills, to cityscapes, and little moments of splendor, its incredible what I have witnessed and have been able to appreciate while running.  Moments with nature are common as I run often along a water channel, I have seen beavers, all types of birds, deer, hawks, eagles, turtles, snakes, and many other wildlife encounters.  If not out there, I would miss all that.  Makes getting out there more of a draw for sure!I feel I need to be able to bring a smallish camera with me that I can take pictures with, but in a way I like that I can capture them in my heart, for me to appreciate privately as a part of my inner life, my self care, as so much of life is "putting it out there" for everyone to see.
This leads me to look at possible vacation spots and trips through the eyes of an athlete.  What will I see when I run?  are there trails?  Expanding your world, your length of runs also helps this as you may find yourself like me, wondering how far I need to go to get to that sweet spot.  Being fit then takes on a new purpose!

What Long Distance Running Teaches Me

I have startedmy masters program for counselling in the last few months.  It is an incredible amount of reading.  I have had my doubts over and over again thinking CAN I DO THIS?? This question is not where I need to lay my thoughts, as self-doubt is destructive to the psyche!  With family, work and demands on my time I have already got, the whole idea of studies seems a bit ridiculous.

In my studies I notice some parallels with my running world.  There are things I lean upon to get me through the major pile of assignments and books.

1.  Familiarity with Long Distances

One is the idea of the long run.  There are modes of thinking needed in long distance running, a discipline I can carry into my studies.  Realizing that there is a discipline and focus needed that is unique to the long run, as well as a familiarity with the course one understands as they train.  Same with studying, once a course is familiar, the load is able to be disbursed more evenly.

2.  Cheerleaders!

A big factor is also the support one needs as they train/study.  I have a spouse who is my "cheerleader" extraordinaire, she has been the one who gives me encouragement, creates space for this discipline in our routine, and pushes me when I feel overwhelmed.  Running has taught me to appreciate this.

3.  Mental Strength

Mentally, being focused for long periods of time has also been very helpful as the long run demands this.  Taking breaks is an area I am needing to work on, as the difference here is that there is no end in sight for how much I must do, so resting is difficult.  However, as I have learned from the training rest is a part of the process.  Trusting this part of the process, like the taper or the day off is counter-intuitive, yet wisdom from experience of others and now myself shows that without rest, you cannot be strengthened.

4.  Life long

This course work has no specific end in sight.  I get overwhelmed by this, yet running also has no end in sight, it is part of my life in which the payback is multifold.  I am reminded of this on the harder days, that I am a life long learner, that the journey is important and to keep up the work because there is great payoff overall.  Running has taught me that too.

5.  LIVE!

Lastly, the hope in my studies is that I can access what I want to in my life, in my career, to be the best that i can be with in my short life.  Running started out as a spark of needing to embrace life, to be ready to chase my kids, feel good, and be healthy.  I can say the same for my program of studies.

Euphoric Long Run

Just got back from my long run.  I ran 18.3 k (11.8 miles) at 1:43:48 (5:40 km pace).  Just a personal note that I have been running shorter distances, and not felt terrific during, but accomplished.  When i get into a longer run, its not until perhaps the 8 or 9th km that I get into my rhythm and feel truly in a groove.  

Just sayin.

33.5 km

My runtoday started noticing how great my hips felt compared to the last week.  I did not start out really sore and hobbling.  I know I was not injured, but I think the wear was showing in that part of my body.  Good to give my body a chance to recoup before plummetting into the thick of it again.

I had a great run with my time being in the 5 minutes zone, just over per km.  Ran it in 2:47 !

Improved Running This Week

I am happyto report a much better 33 km run (21 miles) today.  I hydrated before leaving.  I had my gatorade and ran pretty much a great run.  2 hours 54 minutes 47 seconds clocked.  That would make a 5:16 pace, which is a great improvement from last week's lame-oh.

My training for the fall marathon has taken a good turn, and I am adapting well, my hips feel releatively great and my body is not feeling as traumatized as the last week weeks.  Could hardly walk a couple hours after.  

This is me on the same route I took today.

I took a cold bath and forgot to take a recovery drink.  Oops!

Daunting Long Runs

Honestly,I have felt the lst week that doing more than 27 km like I did last weekend quite overwhelming.  How can i keep up this training?  over 30 km every weekend?  My abs hurt for some reason from last weekend.  My abs?  My legs are still a bit stiff too, which is normal for a couple of days after my long run, but thinking about doing it again each weekend for through august feels like "really???" right now.  

I read a lot of blogs on running, many are 'ultra-marathoners" donig stupid amounts of km.  How do they do it?  It requires retarded amounts of time, for one, but how does their body not break down?

I know this will pass and I will probably look back and smile at how I always feel like this taking on a new challenge.  I did this for getting for 5 km.  Dang it, 10 was a huge hurdle to jump!  but this 30 km, I am so proud of myself yet , wondering, can I keep it up like I need to for a marathon training?  

I am not following a training program specifically either.  I have read enough of them to know I need to get over 30 km for a few weeks long runs in training and then ease off just before in tapering.  I have my running bud that is following a very detailed regime.  I have been running a lot longer runs for a consistent time though, so its not such a surge in mileage for me.

Anyhow, I thought I would just say this feeling out loud as I psych up for Saturday.

Just Gotta Share! Black Sage Running Route Pictures

Check it out!

2010 Summer Skaha Lake dream run - 29 km (18 mi)

So far, I am right on trackin my training to try a new run, the  Skaha Lake Loop.

This route is 29 km and is a beautiful waterfront view most of the time.  On a perfect day, the wind will be non-existant and the water glassy.  I picture dropping my family off at the popular south end Skaha beach for a couple of hours while I run and then arriving so that I meet up with them and then jump in the water to get a refreshing recovery ice bath,as the water is fairly c-c-c-c-c-cold!

Whether the family part of it works out or not (not sure my wife would appreciate being left on a beach for 2 hours so her husband can get 'away' from it all would fly, but its my daydream.  Perhaps they would just go shopping and meet up!

Anyone game??? :D  What kind of local dream routes have you planned fo the summer?  Id love to see it MAPPED!  Try it at http://www.mapmyrun.com/

Salty Sweater

I ask youwhat do you see in the salt left from my run??  This is a little known exercise to test what kind of Crazy you really are pschologically.

I see a Dementor.  This means that I feel strangely drawn to listen to Cyndi Lauper and eating warmed up mayonaisse.  I know, specific, isn't it?

I declare, today i came home from my 24 k run and only having one small flask of Gatorade,  I felt desperate for salt and sugar.  But it was a tad alarming to see the amount of salt I had exuded from my bod~!

Let me know what you see and I will tell you what that says about yourself.

Long Run!

18 clicks Today.  The hips is sore!  So are my feet.  I tapered a bit for my 10 k, so its my body protesting a bit.  Wonderful run, the kind that I realize how much  i love the long run, perfect conditions.  Mild weather, beautiful scenery, good energy.

Taper Tantrums

First time I have been to a sports massage therapist, and it was totally enlightening.  I had to get past the nudity under the blanket, but that was quickly overcome.  I was feeling anxious about my tight piriformis, and its effect on the coming race, so this is what most of the conversation included.  I was pleasantly surprised to hear that most people in training just before the race go through some breakdown.  The therapist calls it Taper Tantrums!  Taper Tantrums refer to the visits frequented by those preparing to race in long races, and because of the intensity peaking just before the race, the body kind of goes into shock, preparing to mend and heal based on the fact that there was breakdown for a long period.  Rest now and recovery is paramount to a good performance.  If the work has been put in, then the race just needs the focus and trust put in as we rest.  Thissettled me, and i was given a clean bill of cautious health for the coming weeks.

Ice Baths... Necessary Evil

It Is Not My Ideaof a good time, sitting in a cold bath after a long run, which has again exceeded the 20 km mark, my injury threshold. But the experts sing the praises of an 'ice bath'. I have been modifying it to a cold bath. Full cold water. Does it count? My heart says yes. I read it should be between 50-59 degrees F. Being on the superior metric system, I have no idea what that means. So I choose ignorance and get in a cold shower, partly because I have a lot to keep track of already, and have no ice machine at home. Should I worry? I want the benefits of constricting my blood vessels and then the blood rush is thought to heal the torn fibers of the muscle from the long run. My legs, hips calves all benefit. I need to take care of things, as I have had a couple of injuries that have stalled my running career. What do you do? Thoughts?

Here is the article I recently read on the subject: http://runningtimes.com/Article.aspx?ArticleID=8731

IM BACK, BABY!

After threeweeks of healing, my muscles have been feeing that "I'm ready to get back to work" feeling. The injury seems to have gotten healed to the point of being able to run on it again. I tried to hold back a bit for my first run back. It was only slightly tight in my right glute. So happy to be back running. It was euphoric, to say the least. 8 km was where I capped myself, just to be safe. Since then I ran a 10 k an i am hoping to do 18 km for my longer run tomorrow. I as going to go today, but I have a lost of things to get done as we are leaving for vacation this week, and felt being in the car all day tomorrow will be reason to do a long run. I am also laying down patio bricks at my mothers and feel the amount of leg and glute strain is enough for today and yesterday.

Trying Out Gu

I went for my long run this morning, 21 k. Finished in 1:51:09. I have the hydration down pat now, using a skookum "fuel Belt" product. I started doing this ofter my run got long enough that I felt very bad after I topped 20 k, my arms went a bit numb! I realized that it was dehydration, and that I should be bringing something with me. Turns out after 1 hour, its wise to replenish your fluids, especially if you are like me and are "salted" after a run.

My next stage was to take the plunge into mid-run nourishment. I just feel my performance could improve if I was thinking about how my body is fueling a bit more aggressively. I am frugal in nature, so I brought raisins, chocolate, anything sweet that I had on hand in the house. These are problematic, as getting them warm and soggy is gross. So I dropped by my local running store and picked it up.

I felt so great after eating a vanilla flavored approaching my 10 kilometer. First of all, eating candy during excercise is just UNTHINKABLE! hat a reward. And it tasted like sweetened condensed milk, with if you ask Pam my lovely wife, is a very big celebration, I could just eat a whole can of the stuff on a good day. It had caffeine in it too. I really felt acute to get the second half in with all my gusto, so I like the stuff. I don't think I will use it every time, but I surely appreciate the need for supplementing when going long and hard.

I felt by kilometer 15, my right hip getting sore, but otherwise, I felt a the top of the world.

What gels. packs, juices do you treasure on your longer runs? Let me know!