Training Delays

Last week's training started out well.  Monday I ran sprints with Jennifer and we had an awesome workout.  Jennifer killed her usual pace and kept me chasing the rabbit.  Tuesday was an off day.  Wednesday was supposed to be a 6 mile run, and Thursday and hard threshold workout.  I decided to swap them and do the hard workout Wednesday.  I got the workout done, struggled a little to get to the fast pace dictated by my schedule but nothing unusual.

Later on Wednesday night I thought my right knee felt a little weird.  I foam rolled and figured it was just soreness.  Thursday I got up to do the 6 mile run and right away knew something was not right.  I decided to warm up really slowly and see if the tightness in my right knee (on the left side of the right knee) would work itself out.  I walked a little, ran a little.  1 mile in I headed back home.  This is not soreness, this was pain I didn't want to run through.  Not because it hurt a lot, but because it was a sign of something bad.

When I walked in a 6am, John was confused.  "Did you go running?" he asked. "Um, yeah, it didn't go well.  I came home."  John looks at me, wondering how to handle this.   Amanda at 6am without a run is not very pleasant.  "It's fine" I say, "just feeling a little off."

Thursday I iced on and off during the day, which helped a little.  But by the time I came home from work my mood was dark.  John had only to look at my face and he was scared.  "Uh... can I get you anything?  A drink???"  I had a beer and he sent Gwen to give me a big hug and tell me what a great Mommy I am.  I see through his game, but it was very nice.  After the kids were tucked in bed John approached the lion.  "Hey, what's the matter?"  "Well, my knee hurts.  Hurts in a not good way.  I'm not going to run for a few days."  "Uh OH".

So I didn't run Friday or Saturday and really by Friday evening it didn't bother me.  Friday night we went camping and I spent most of the day sitting around.  Saturday we went for a long walk and had no issues.  Sunday morning I met Jennifer for our 18 mile long run.  I felt fine for the first 4-5 miles.  We stopped to stretch a lot, but after about 6 miles I could feel that little pain in my knee again.  It was a warm, windy morning and we slowed down as we went around the lake.  By the time we got off the trail and Jennifer pulled up next to me at mile 17 she said "Your gait is off, you're limping".  Shit.  Double shit.  My feet hurt, my knee hurt.  It was ugly. 

I got home and John went out to get me 2 bags of ice.  I iced in the bath, Maddy chatting away with me for 20 minutes.  I didn't feel too bad Sunday.  I decided not to run Monday and booked a massage on Tuesday.  Monday I was sore and felt the little pain still nagging.  Tuesday's massage was just what I needed.  For about a month I had felt like my hamstrings and glutes were incredibly tight and I could not get a good stretch.  My suspicion is that the tightness in my legs is pulling the muscles around my knees into an uncomfortable position and running is aggravating it further.   The massage therapist worked my legs for almost an hour, and I was right, there were point in my legs she had to beat to release.  At least it felt like a beating.

John told me I would be stupid to run my planned 20 miler this weekend and I looked at him like he spoke another language.  NOT RUN THE LONG RUN?!?!  I sputtered for a moment "but I have a schedule, 20 miles, it's in the plan"  John kindly said "You've done the training, running this long run is only going to set you back.  Would you rather do this 20 miler, or the marathon?"  Humpf.

I didn't run Wednesday or Thursday.  I slept in *till 6:15!*.  I'm eating my way through the candy at my desk.  I'm trying to be rational.  This morning I woke up with a headache. I need to go running.  But no, I know the right thing to do is to rest and recover.  I will come back strong next week.  We are spending Thanksgiving in South Padre so I can do some short 3 mile runs and test myself out.  Since I won't have my regular routes I may feel less compelled to go longer.  I'm going to drink.  Beer, wine, margaritas.  I'm going to have pie.  Pie will heal my little knee.  I might even rub some on my knee.

What to Pack for a 2 Day Relay

Last TIR related post for awhile.  This is for posterity IF I ever need it again, which I surely will.  Tuesday after TIR I found myself making a list of all the things we packed and what we should have packed.  This is the list I will use next time compiled from the TIR recommendations and our own experience.

TEAM:
At least 2 flashlights or headlamps.
At least 2 reflective vests or belts.
LED blinking lights
Vehicles (not to exceed 22 feet in length)
IDs for team members.
Stop watches, clipboard, pens
Coolers (2/van)
Cell phones
Trash bags
Scissors/knife
Hand sanitizer
Markers for decorating van

First Aid Kit (per van) includes:
    sunscreen, bug spray, after bite, ibuprofen/advil, tylenol, various bandaids, neosporin, Tums, ziploc bags for ice packs,
    Baby wipes, spray bottles, or some other creative washing method
    team toilet paper
    Picnic blanket, tarp, and maybe even club tent for finish line area.

Information Binder (per van)
    Maps (course maps, Houston, and Texas road maps)
    Leg assignment sheet (with approximate start/finish times, relay exchange points)
    Team member phone numbers of both vans
    Emergency contact list for all team members

Water guns?
Van Decorations


INDIVIDUAL:
Electronics   
    Extras of the required items an individual may want to bring
        reflective vest, blinkies, flashlight, headlamp, etc.
    Phone & car charger
    Watch or GPS watch (and charger if necessary)
    Camera
Running Stuff   
    Sunglasses
    Cap or visor
    An extra pair of running shoes
    3-4 sets of running clothes (1/leg + 1): socks/shorts/bra/shirt/hat
    Plastic bags for damp clothing
    Water bottle (2)
    Cell phone carrier/waist pouch?
Other Clothes   
    Sleeping clothes & dry clothes for between runs
    Sandals or flip flops for between runs
    Jacket/sweatshirt
    Sleeping bag/blanket, pillow
    Towels (2 to dry off & sit on after running, 1 after showering)
Misc    Toiletries: tooth brush, tooth paste, deodarant, BODY GLIDE, soap, shampoo
    Money for meals, etc.
    Frogg Togg (ice wrap for neck)
    Book/Magazines
    ipod/head phones (not for running)
    sleep mask
    Ear plugs
    Anything special that you HAVE to have on trips or runs. Epi pen? Meds? Inhaler?


Food list for the team
    Ice (2-3 bags per van to start)
    cooler of ice/van
    cooler for food/van
    Bins/boxes for food (to keep from sliding around and for easy access)
    Plastic utensils
    Big plastic cups for ice/water dumping on runners
    1-2 gallons of water per person
    Gatorade
    GU/Gels/Blocks
    White bread
    peanut butter
    jelly
    turkey lunch meat
    sliced cheese
    pickles (for salt!)
    mustard
    bagels
    chips
    almonds/nuts
    fruit: clementine oranges, pears, apples, bananas
    Energy bars/granola bars
    Pasta salad (bowls/forks)
    Gum
    Candy (non-melty)

Workout Recap: Nov 7-Nov 13

11/7: 4.00 miles, 38:01, 9:30/mile, with JC
11/8: nothing (Jenna's surgery day)
11/9: nada
11/10: 6.20 miles, 57:13, 9:14/mile, with JC
11/11: rest day
11/12: long run 15.01, 2:19:53, 9:19/mile avg, with JC
11/13: Komen 5k, 3.20miles, 23:09, 7:14/mile

I started off the week feeling the beginings of a cold, nothing terrible just a tickle in my throat.  By Wednesday I was feeling pretty tired and was fighting hard to avoid getting worse.  I skipped a planned "BIG WORKOUT" on the schedule and had an extra rest day that was much needed.

Our 15 mile long run was great.  Perfect 50 degrees with little wind.  We chatted the whole time, as usual.  I'm not sure that Jennifer and I have anything left to talk about but we always manage to pass the time and entertain each other.  Jennifer has a new running toy that I am JEALOUS of, a hydration pack.  Maybe I'll break down and follow her lead on this one.  For this week's long run I ate a bagel thin with peanut butter for breakfast, and took in a pack of Shot Blocks and a Gu.  I felt pretty decent about the calories but I'll have to do more for next week.

Marathon Training Schedule - Longest of the Long

Through the Houston Marathon Registration I purchased a training plan from Focus n Fly.  So far I like it and feel like it's appropriate.  This week there was some kind of glitch and I had to recalculate the rest of my schedule.  Now it has our longest long run scheduled for December 24th, 22 miles.  Total suck fest.  Not only is that a very busy day, but we will probably be arriving in Orlando after a 20+ hour drive.  Sooooo... we'll have to figure out an alternative plan.  Luckily I have some time to plan for this.

Workout Recap for Week of 9/26 - 10/2

Monday - Rest (after Casa 5k)
Tuesday - 5.7 miles 52:53, 9:17/mile
Wednesday - J.M. Ripped in 30 #3 (killer on the legs).  Had a sports massage today too.
Thursday - 5.57 miles 51:42, 9:17/mile very sore from massage and Ripped in 30
Friday - 3.21 miles 30:00, 9:21/mile
Saturday - rest and bad eating
Sunday - ~12.50 ~1:54:31, 9:07/mile avg, total is estimated because I turned my watch off for about 1.5 miles at the end

I ate totally terrible on Saturday, banana milk shakes and wings for dinner, but I actually had a great run on Sunday.  The weather was perfect and the whole thing felt easy.  I followed the long run up with Mexican food and a huge margarita for lunch, then promptly passed out for 2-3 hours.  Gwen was watching The Princess Bride for the first time and asked about 100 questions.  I found I could answer almost all of them without even cracking an eye to see the movie. 

Next Sunday is the See Jane Run 1/2 Marathon.  I'm excited for a big race and hoping to break my PR of 1:50:05 set at the Austin last February. 

Workout Recap: August 15-21 and other news

Monday: Recovery Run 4.70 miles, 47:49 min.  Very slow run after Sunday's long run.  Pre-Biggest Loser Weigh in.
Tuesday: Track Workout 6.66 miles, 1:00:17, .5 mile repeats - killer!
Wednesday: Ripped in 30 #2
Thursday: Supposed to be a Threshold, but we mostly just ran fast.  4.88 miles, 45:06 min
Friday: "Rest day".  If by rest you mean get absolutely F-ed up downtown with your sister, then it was a rest day.  If you mean take care of your body so it can recover - no, I did not do that.
Saturday: Recover from night of terrible choices
Sunday: Long run 10.10 miles, 1:39:56.  For not eating anything the day before this run actually felt ok.  Wore my new waist pack/water bottle holder which was annoying but bearable.

Total miles: 26.34

Good thing this week was the Biggest Loser Challenge ending.  I did lose 5% of my weight, about 7 pounds, which was a goal I thought was going to be really hard.  It was hard, but counting calories and adding in the extra workouts for cross training really helped.  I was also able to do 15 boy style pushups to win an additional 1% for my total.

Bad thing this week was being a complete idiot and getting sloppy drunk on Friday night with Jenna and Amy. I don't know how 3 educated women go out and NO ONE says "Hey girls, lets have some water this round."  Or "you know, maybe let's not RUN to the next bar and order shots ok?"  We paid the price.  As Jenna said, Katy Perry's "Last Friday Night" has taken on a whole new sinister meaning.

What is this week looking like for training?  Not so good.  Besides being a stupid drinker, I also caught some kind of infectious mutant virus, probably before Friday.  I've felt the beginnings of a cold for a few days but it came on full force Sunday afternoon.  I officially do not have Strep throat, but the doctor was nice enough to load me up on drugs anyway.  So I will be taking a few days off from running to let my body truly rest and get back to it at the end of the week.

And in HUGE MILLS FAMILY NEWS: Gwendolyn starts kindergarten tomorrow!  I am so excited for her!  I'll post pictures and a first week recap next week. 

Workout Recap: July 18-31

2 weeks of vacation, or should I say "vacation".

7/18 - 5.42, 50 minutes, 9:14/mile Maintenance Run
7/19 - 4.40, 40:00 minutes, 9:06 avg Pace Run
7/20 - Road trip begins (AUUGH!)
7/23 - 5.00, 44:40, 8:56/mile - in Auburn Hills area
7/24 - ~8.1 miles, 77:21 - in Lexington.  Enjoyed the beautiful country roads, farms and solitude

Total for the week: 22.92 miles

7/26 - 5.00, 44:43, 8:57/mile avg Pace Run
7/27 - ~4 miles, 38 minutes, Maintenance Run with no GPS
7/29 - 9.15 miles, 86 minutes, 9:25/mile Long Run at Maintenance Pace
7/30 - started drive back to Texas

Total for the week: 18.15

Sunday: Long Run

Went to the gym this afternoon to run on the treadmill.  Did about 7 miles in 65 minutes.  I say "about" because I selected a treadmill that stops after 62 minutes, and I was so pissed at it I didn't write down my total.  Wasn't too boring, I fiddled with the incline to simulate some up and down hill action.  I also listed to a Doug Loves Movies podcast, while watching Lord of the Rings on TV.

Saturday: Long Run

8.00 miles
1:17:45
9:43/min avg
with JC and CM
9:24/9:25/10:05/10:10/10:03/10:06/9:26/9:06
80 degrees, 80% humidity

I am still sore from Ripped in 30, dead lifts really hurt 2-3 days after - yowza!  I am probably sore from cycle class too.  But after spending some time with my foam roller last night I was ready to run off the soreness. Today I did 8 miles, about 5 with Jennifer and 2.5 with Christina.  Yes, 2 months postpartum and Christina is back in the game. The heat and humidity were tough today but we had a little breeze here and there.  This is probably my last long run for a few weeks unless I run an a treadmill, so I wanted to get in a good one. 

After running I iced down my legs.  Ever iced?  This is a great trick.  Save the Styrofoam cups from Chick-fil-A.  Fill with water, leaving about 2 inches from the top.  Freeze.  When you need to ice, peel the top 3-4 inches off so that you still have a good amount to hold on to but the Styrofoam isn't rubbing your legs.  Then rub yourself down, you can even go deep tissue style and really workout the sore spots.  As the ice melts, peel off more of the cup.  At the end you are left with the cup torn to shreds, a nub of ice and numb legs - perfection!