Tuesday, August 28, 2012

Workout fail and S.I. problems

Because of the potential stormy weather coming in from the south because of Isaac, I ran this mornings workout with the team. Sunday and Monday I just ran easy and I figured I was on a short road of recovery.

Tuesday morning I had an expectation that I would wake up with some extra pop in my legs.

I didn't.

Tuesday morning I woke up at 2:30am to an almost two year old screaming at the top of her lungs for her "V-I-D-E-O". Unfortunately for her, she did not get it...and unfortunately for Houston and I, we didn't get what we wanted either.. which was sleep.

Warming up this morning my legs felt strange. I quickly discovered why when we jumped into the middle portion of the workout (3 miles at goal HM pace for me) and my hip locked up. Damn.

Today made it clear that the less than stellar workouts and the leg cramping is officially S.I problems on the rebound. Starting immediately I will be back in physical therapy trying to get everything back in place. I know this is something that I will continue to battle all my life...but its extremely frustrating when it decides to make a come back. Still I've now had 4 sessions that have been consistent with the symptoms.

This is the body I am given and I will need to take care of it. P.T., exercises, and massage did the trick last time. I've already got a 1 hour session with Jack tomorrow afternoon and I have requested a referral from my doctor to return to therapy.

I will follow the exact game plan and hope that it will clear up quickly. If not, I will find another marathon at a later date. Great thing about making your own schedule, you can easily adjust!

AM: 25 min w/u, 400@79, 800@2:37, 3 miles @fast tempo (goal of 5:50)
5:46, 5:57(locked up), 6:09, dropped out. 1/2 mile jog to the car.

Here we go.

Saturday, August 25, 2012

Marathon paced tempo

AM: 3 mile w/u, 7.5-8 miles @ marathon pace, 3 mile c/d
6:24, 6:16, 6:13, 6:08, 6:19, 6:13, 6:23, 6:20 (.75)

This workout was a bit of a fail. I have just put in 4 solid weeks of training and higher than normal miles and my legs are pretty fried. This morning I had planned on running the Poor House loop (8.8 miles) at sub 6:20 pace, but when I finished my warm-up my legs felt tight and shaky. I told Houston that I didn't think it would be a good day for the session we had originally planned so I just decided to warm-up into it and see how things unfolded.
The positive thing I took from this workout is that the pace was not hard. My breathing was controlled and I was not working too hard to maintain pace all on my own. The negative thing...I cramped badly. Houston was nice enough to throw me a drink, a gel and some salt from the car but nothing I took made my legs feel any different.

Once I finally turned back on South Montgomery with less than 1.5 miles left, my legs just died. I cramped all the way up on my left side, thus deciding the workout was over. I jogged a few more miles and called it a day.

Next time my schedule calls for a recovery week, I'm going to take. Once again, lesson learned!

Wednesday, August 22, 2012

4X2mile workout

4:45 AM: 1.2 mile w/u,  4X2 mile on rolling road loop, 2 mile c/d
6:02, 5:55
5:47, 5:58(hill)*
5:46, 5:50
5:56, 5:48(hill)*

I didn't get much sleep the night before this session which was 100% my fault. To top things off we (Micah & Kevin) barely warmed up for this session, claiming that we would just "roll into it". I was pleased with this session, I ran this workout on this same loop a year ago feeling like a million bucks and today was still better. I did, however, stop short on 2 and 4 because I was unsure of the markers, so those times are adjusted based on garmin. I may have took more recovery than I needed ( 3min versus 2 min twice) but all in all it was good. After 4 I felt like I could handle another at that pace or faster. It was a good day. All the little things are starting to work themselves out.

Sunday, August 19, 2012

Long run on Oktoc

AM: 20+ miles at a very solid pace.

I was almost out the door this morning before I realized my Garmin was completely dead. Apparently we had lost power during the night and it had turned on while sitting on the charger. I was furious. I cannot stand when this happens and it happens very often!.

So I was prepared to run without any sense of pace, which shouldn't be a big deal if I was not such a slave to the GPS. In the end, I figured I covered over 20 miles in 2:15 because of the add-ons before/after during. I ran most of it pretty hard. I know the effort was there.

On the first leg I took off with Joe and Joseph only to find out that there were just running "10". By the first water we were really spread out, so I took advantage of not being the first one arriving (which means I didn't have to pour) I turned around and headed back towards the rest of the group to add another  2.5 minutes on to the total. After gu and sports drinks we were gone again.

It had rained hard the night before so it was cooler than normal but humid as ever. On the next leg I was hurting, Oktoc always makes my hip tight and I found my leg locking up more and more as the pace continued to get faster. By the time we got to the next water stop my hamstrings were completely cramped up and I had been dropped by Micah and David. I was stretching at the side of the road while they began searching for the water...finally making the observation that it had been stolen. Obviously someone needed the water and sports drink more than we did.

We laughed it off, downed a few gus and headed on our way. This time it was me that took off, only because this was my least favorite stretch of road, my hip had loosened up, and I was thirsty. Within minutes I was joined by Kevin and we continued on at a pretty quick pace before arriving at the Vet school for the second to last water. We were all quite relieved to discover than no one had stolen this one..

The rest of the run was uneventful, Micah took off and left us all shuffling along behind him. The last few miles was not as difficult as I thought they were going to be given how my legs felt after the first 12. Once this run was finally over, however, I was completely spent. I knew I had worked hard.

The next few weeks will be relatively higher mileage than I am used too, but I am looking forward to them. My body has finally come back around and I seem to be feeling a lot better during the day. Outlook is still positive at this point.

Wednesday, August 15, 2012

Another good session

AM: 21min w/u, 34 min c/d
4x1 mile on Mugshots loop with 3 min rest
5:31, 5:10 (short), 5:23(up hill/short), 5:25

OK so I know Mugshots is short, but its also a road loop on rolling hills. I had no idea I was running as fast as I was. I am so pleased with this session and how my training partners pushed me towards the end of every interval. This was NOT the pace I was suppose to run. I just thought it was going to take more effort to run the pace I wanted, and that did not end up being the case.

Originally, I had planned on running 5 intervals. But after I looked at my watch finishing of the hill on #4, I called it a day. The work was done.

Saturday, August 11, 2012

Long run at Boardtown

AM: 17.64 miles @ boardtown (about 14miles @ 6:30avg)
(I am posting these splits mostly to boost confidence in myself right now, please just bear with me) 7:14, 6:29, 6:25, 6:32, 6:30, 6:43, 6:32, 6:26, 6:39, 6:22, 6:10, 6:19, 6:37, 6:43, (:54 for. 14) + 3.5 miles of the Rick Loop easy @ 7:35 pace

I haven't been out at Boardtown for 4 weeks and my long runs have not been near the quality as they typically are running with the group on Saturdays. Being that the loop was only 10 miles, I ran the first four miles straight from my house and then joined the group just after 6:30am.

After about 7 miles I wad a little worried about how things would go. I'm not gunna lie, I felt out of shape for a large portion of it. Thank goodness for Micah, he practically dragged me along today. At one point before the second water he dropped a 5:45 mile...only to leave me coughing and gasping behind him in about 6:10. Still, I was pleased. Two more weeks and I will be right back where I left off.

 I'm making better choices when it comes to fueling my activities, but its still hard. I still find myself going hours without eating, then just having to stuff my face with the first thing that becomes available. Convenience food is.... just that...convenient.

The group today was large and made for a very enjoyable run. Students are starting to arrive back on campus making workouts with the team right around the corner. I'm excited, we have some very talented new additions and I am looking forward to the possibility of a couple grinding sessions early this fall.

Things are looking up!

Friday, August 10, 2012

Workout Success

I received some of the best advice ever on my recent post, and I am so thankful of my blogger friends and their efforts to support each other. With some reduced running and better eatting, things are already improving. Thanks to your suggestions!!!Really appreciate the advice.

Wednesday morning: AM: 22 min w/u w/ 1X(60/45/30/15) hard running
38 min at tempo
20 min c/d

The strap on my Garmin had broke a few days before this session, and being the state of my legs, I decided to run this session on effort only...using my $9.00 walmart watch.
It turned about to be the right move. I was in Atlanta running on very busy streets, so I choice a route that would take me out and back 4 times on Emory campus (I later found a trail system a few minutes from my hotel...great). I wanted a very hilly route...and this loop was more than I needed. Running by feel only I tried to maintain a hard but controlled effort. I know I was working hard because the last 6 minutes were very challenging. They were also uphill!

Overall I considered the workout a success. I don't know what pace I ran, but I know it would have fluctuated so much over the hills, it would have been really distracting.

I think things are starting to turn around! Looking forward to finishing off the week with a great long run.

Tuesday, August 7, 2012

It's all gone south.

So running has went pretty south since Canada, and I do not mean just literally. Once I returned to Mississippi I was determined to get back on track. Therefore, I sandwiched my first true week of marathon training between two (2) 16 mile treadmill runs. Things did not go well towards the end.

Sunday's run ended up with my legs screaming for me to stop from 12 miles on....I struggled for a little while then  finally slowed down just so I would get the miles in. Sadly, my last two were slower than 8 minute pace. Once I finally forced myself to quit, I just stood there with shaking my head, one hand on the rail trying to keep myself from toppling over.


It was like this unsolvable puzzle that had created 24/7 worry and anxiety. YES I have a marathon in about 10 weeks time and my legs are SHOT. I have a tempo tomorrow and I don't even know if I can run 1 mile at 6min pace, let alone 8 of them.

My heavy achy legs have been bothering me for weeks! Maybe months now. Desperate for a quick solution, I asked Houston to seek out some advice for me.

"Can you ask coach what is wrong with me, or someone? Please?"
Houston- "I don't need to ask. I know what is wrong with you."

Then we got into this short , but informative, discussion about my diet (or lack of) and how I really should be more conscious of what I am consuming and if I am eating enough. I got off the phone still not completely convinced at all. I am healthy, I am not too thin and I am never hungry. That is surely not it.

Then I had a moment of clarity. The next morning, I was halfway through my second bag of vending machine pretzels while downing my 4th cup of coffee when I realized, its not the amount, its WHAT. Barely anything I shove down my throat during the day is really thought out or planned. I basically eat what is available WHEN it is available. If that is a bag of Doritos and a diet coke...well, that is lunch my friends!

You can judge all you want. In a society that is so preoccupied with food and meals, I eat to live, nothing more. However, if I am going to continue to run 80-90 miles a week while taking care of my family and working 45 hours, I've got to pay more attention to my nutrition and make sure that I am making good choices and fueling my day.

Its funny, when I finally made this "discovery" it was like "how have I been able to do this for so long??!!" In day one, things are going well. Catch me on day 21 and we will see if I have made real progress! I am banking on it.

I hope everyone has a great week! Advice on this topic is appreciated, if you have any!