Get 'er Done! - 18 under the belt

A little saying I picked up from those boys with the circular imprint on the back pocket. 

What a great weekend!  The weather in Nashville is gorgeous.  Fall is my absolute favorite time of year.  Being from mono-seasonal FL, I find the changing leaves and cool temps glorious.  Saturday was spent playing in a 2 v. 2 beach volleyball tournament with friends on a whim, tossing some disc (frisbee), watchin a little college football (disappointing Gator loss), and enjoying a good dinner with friends.  Great.  I got to bed at a reasonable hour in prep for my big run this morning.

The Run

That big run was to cover the entire marathon course.  One of the neat things about this marathon is that it is based entirely in Percy Warner Park in Nashville.  It's a gorgeous, 2000+acre(or something) park with beautiful woods and hills and overlooks of town.  There is one large 11.2mi loop with several crosspoints for shorter options.  The marathon covers this big loop in both directions by utilizing one cross road.  The route my running partner and I did this morning was taken from the RD's suggestion made to another runner online.  It essentially covers the first 14mi of the course plus some.  I have run the 11.2mi loop several times now but always in the counter-clockwise, with-traffic direction, which is the direction the marathon takes first.  In order to change it up, I simply took an opposite turn and did the route in reverse.  Hills are completely different in reverse.  I actually think the reverse direction is tougher.  Adding on a little extra, including a wrong turn, we ran about 18miles - my farthest yet.  What's more is that the pace was faster as well.  It was a great run.  

Lessons

I still need to drink more volume and more often.  Before the run I ate a granola bar and banana - not adequate.  I get really hungry about 6-8mi in.  Today I was somewhat prepared and brought some gels.  Well, I decided that I don't really care for them.  I prefer snacking on some wheat thins or whole grain pretzels.  I'll work on that this weekend at Stump Jump-11mi.  Body glide has worked well.  Headbands work well.

This week was SOLID.  The last five week's totals were: 36, 24, 28, 12.5, 7 -- not ideal.  You can see the big time drop there during the injury.  The 24,28 were just weaksauce weeks for whatever reasons.  While I planned on being conservative and doing maybe 30-32 this week, I felt great.  I kind of took the "run what I feel plan" which resulted in 38mi, my all time high.  Hopefully my healthy body will remain that way.  Those 38 included one 8mi run(4mi under 7:00 pace), a 7mi, and a 5mi.  This coming week I plan on keeping it moderately low intensity so as not to be completely burned out for Stump Jump.  I may throw in a hill workout for kicks and hope to make it out to some trails to reorient myself with them before the race.

How Fast is Fast?

My idea of running fast just keeps getting faster.  Back in the day (i.e. high school) I could run a ~20min 5k (the only one I've ever run) and a 9:00 1.5mi (for NJROTC).  When I started this marathon training, though, I figured I cruise long distance at about a 10:00/mi pace.  Over the summer, 3mi at 8:00/mi was my faster run in the week.  

Recently, my LSD runs are getting faster, 9-9:30/mi (even in PWP),  and I've started doing more tempo stuff.  A few weeks ago I started doing 7 or 8mi once or twice a week with a friend at 8-8:15/mi pace.  It was faster than what I was used to but by no means terrible.  Today we headed over to Centennial Park right by campus for some tempo on a 1mi loop.  We warmed up for ~2mi at 8:30 pace or so, then got after it.  He recommended I go at about a 7:30 pace, and I was thinking 85-90% of max HR, so I just got going, keeping him in sight as he ran a 6:00 pace.  

Lap 1 went by in 6:40 at about 86% max HR, so I decided to stay within the 7:00 ball park.  All in all, I did 4mi tempo, all under 7:00 pace.  That is the "fastest" I have run in years.  And it felt good!  I would like to do a 5k or time trial sometime to really push myself to the limit.  

I plan on doing ~15 on trails this weekend in preparation for the Stump Jump 11-mi on Oct 4th.  That'll put me at about 34mi for the week.  I would like to get up into the 40s within the next few weeks in preparation for the marathon.  I also plan on running as much of the course as possible, including a double 11.2.  We'll see what happens.

Climbing

I got my new Black Diamond Momentum harness in and am dying to give it and my new Mythos shoes a go!  Soon . . .

Oh Yeah!

Yeah.  Check it out in all its magnificent purple glory.  I just got my brand new pair of La Sportiva Mythos shoes.  They are the first new pair I have bought.  The pair I used in CO this summer were used Sportiva Cliffs.  The rubber was peeling off and I had enough room for hiking socks plus some in the toes.  I am psyched to hit the crags with these new puppies.  I should have a new Black Diamond Momentum harness in the mail.

Great Success!!

Back in the Saddle! (figuratively speaking)

Today I ran for an hour!  Hooray!  That follows a short 1.5-2mi excursion last night.  Finally, after about 10 days of resting and rehab of sorts to deal with my painful left knee, I am running pain free and glad to be back outside.  I was starting to get depressed.  

Saturday night, after working all afternoon belaying climbers at the rec center, I tested my knee with a short run over to neighboring Belmont University.  There, my roommate and some friends were running for the1st place prize of a year's worth of Chick-fil-A.  Yeah!  Although, they may not have been in the top of field, they all did a great job!  I enjoyed being out there, cheering on other runners.  I especially love seeing folks who are obviously not born runners putting in the hard work and have a great time!  Kudos to them.  I will respect them over an uptight elite athlete anytime.   Anyway, congrats to all the runners including my friends.  

So now the focus becomes the Stump Jump 11-miler Oct 4th.  These next two weeks I plan on getting some more trail time to prepare.  I'm looking forward to it!  I need to get back in the running groove while not jumping in too quickly and reigniting any problems.  

Review

-Foam Roller:  If you have not tried out these incredibly simple tools, you are missing out.  I was just introduced to one 2wks ago, but it has made a big difference.  Essentially a hard rod of dense foam, it is used by rolling over it, which gives an almost deep message feeling (imagine rolling dough with a rolling pin).  It hurts SO good.  I've been using one once a day or so for the last week.  I bought my own little roller - 18in x 4in diameter, which is convenient and does the job just as well as the 3ft roller.  AND it cost me a whole 10 bones, as opposed to $30-40 of that other skinny, handheld massage device (I actually have never used it, but it is $$$).  So I definitely recommend one.

Big thanks to Vandy Sports Medicine who helped me get over the knee pain.  

No Progress

Atleast I had fun climbing today.

I ran several laps on the track and grass yesterday and the pain behind the kneecap came right back.  It lingered for the rest of the night as well.  I have been stretching and exercising it with rubber bands 2-3 times a day, but no real improvement.  

I've only been running consistently for 4.5 months, but I have really enjoyed them.  It's been a real bummer to not be able to run.  The Stump Jump 11-miler is coming up in 2 weekends.  I want to be back running painfree.  Part of me says to just run through the pain, but the smarter part of me says listen and take care of your body.  If I do not get improvement in a few days, then I am going to a doctor.  I'm still hoping its not structural like cartilage and just some tendon/ligament irritation.

MidWeek Injury Report

Out of commission for the time being with a knee problem. The good news: I got on my bike for the first time since April. After a rough second season of road racing last year, I felt burnt out and have just not ridden since. Today's easy ride felt great though. The weather is wonderful right now in Middle Tennessee. The knee didn't hurt while riding.

In addition, I saw a sports trainer today. He gave me some rehab stretch bands and showed me exercises and stretches, so I will be working on that. My hip, knee, and ankle flexibility are really bad. For example, I cannot sit indian style. I also ordered a foam roller lastnight after being introduced to them within the last week. They are great. I have been using one several times in the last week and I think it will make a big difference for me - hopefully soon.

Climbing
In other non-running news, I ordered a starter kit (harness, biner, chalkbag), some sweet new rock shoes, and some extra biners today. I used some beat up ol' Sportiva Cliffs for my CO trip that I bought used. They were/are worn out AND too big. I'm looking forward to breaking these new babies in soon before going to Table Rock/Linville Gorge, NC for fall break. More news on this later.

Shucks.

Disappointing week. In an effort to increase mileage and coordinate with my schedule, I did 8, 4.5, 7 mi on T, W, R, respectively. I liked how it flowed. However, Wednesday, I suddenly got a sore knee - real sore, right behind the knee cap. Crap. I finished the 4.5 miles and rested. All night and Thursday, though, I could feel it. Hoping it would go away, I ran the 7 on Thursday anyway with some friends. I was wrong. About halfway or less into the run, the pain was sometimes strong enough to make me grimace, but I pushed on. After that, I iced it and took ibuprofen. Friday I iced it, took IB, but the discomfort persisted throughout the day especially on stairs. I think it could be the infamous "runners knee," but I can't be sure. Both Friday and Saturday and did a lot of rock climbing and it didn't bother me at all - strange. This morning I went out to the trails early hoping to get in atleast 12. About a 1/4mi in, the tightness and pain were back, so I called it quits and went home, not wanting to aggravate or intensify the problem. Man! I need to get my mileage going, and this is at a bad time. I'll try to see the sports med on Tuesday and continue icing, IB, and rest. Maybe I'll give a bike ride a try.

In other news, I swung by Team Nashville and picked up a new pair of shoes from Terry. He joked with me about my upcoming Monkey Marathon saying, "Gee, I sure hope its not your first," to which I responded, "It actually is. Thanks for the blessing." He helped me out and suggested some Mizuno Inspire. I'll take a couple weeks breaking them in while I get the most out of my current pair of Asics. Soon I hope to pick up a foam roller. I used one the other day and it's pretty good.

Hopefully things get better and I can get back to normal running.

What a Weekend!

Just got back from Outdoor Rec staff training and it was rad! We went over to Big South Fork National River and Recreation Area (or something like that) to car camp, practice skills, etc. Saturday was good. We discussed and demonstrated some skills like stove maintenance, water filtration, etc. We also did about 6mi worth of hiking - some good overlooks. We also ate very well at our campsite. I think I had four s'mores after my chicken and rice and peppers and bananas and curry and peanuts and raisins dish.

Sunday though - whoa! In order to practice our skills and to have some fun, we had a miniature adventure race of sorts. We had our map with checkpoints (orienteering flags). The first ~5mi consisted of hiking to a couple points. Then we got to the river, grabbed our PFDs, and rappelled off of the bridge! Into the river! It was great. From there, we paddled and portaged down the river to grab two checkpoints and finish. After a little direction confusion and lack of proper orientation, my partner and I battled from 4th place to 2nd when we rapped. From there we powered down the river in a fight for the finish with the 1st place team. We passed them and had a couple hundred meters coming into the boat ramp. Unfortunately, though, she and I both had trouble tying our canoe on the trailer which allowed the other team to not only catch up but finish at nearly the exact same time as we. Ultimately, we called it a tie and shared the prizes. I took home a new Petzl E+ headlamp - sweet.

It was an awesome weekend. I look forward to getting to know the other staff throughout the semester and doing some awesome trips! I LOVE NATURE!

Plus, the 11+ mi of hiking, plus paddling and other activities gave me some good additional time on my legs. Only doing 12mi on Friday - albeit a grueling 12 through the rain - turned out to be very wise (kudos to my running partner). One more thing: I used my Brooks Cascadias for the entire adventure race including the canoeing (which meant they got very wet). For a good bit of the paddling section, I was out of the boat, pushing it over rocks, then diving in as I got it going. They showed no sign of giving in and felt good. I can't comment on the draining, but they are atleast diversely usable.

Another Week Down

Well, it was an interesting week. Ran 5, 8, 3, 12.5. The eight mile run was good. It was a pretty tough tempo with an ultrarunner friend and a shorter distance racer. It was their easy day and my hard day. It was real enjoyable except for the sensation in my stomach similar to swallowing a gold fish and all the water in the bowl with it. It was bad enough that they could hear it!

I had to move my runs forward a day this week because I am going on an outdoor recreation staff training weekend. This is my first year working for the Vanderbilt Outdoor Rec program. I am working the indoor climbing wall, working equipment rentals, checking the fuel-powered stuff, and co-leading four trips this year: 2 climbing, 1 canoeing, and 1 trail maintenance.

What that means is that my long run fell on a Friday. I would have liked to do around 18mi, but with the additional activities going on this weekend and the burden of running long on a school day, I lowered that to 12-13mi. So my long run partner and I hit the road at 5:30am this Friday morning, greeted by a steady mist of rain. Running mostly along sidewalks and on the shoulder, we made the 6-6.5mi turn around in even heavier rain. Despite wet shoes, wet feet, wet everything, the first half wasn't too bad. The second half was a different story though. I just felt tired, sluggish, lethargic. I was not enjoying this run. Sidewalks, cars, rain, and 5:30 = awful. So I got my 12-13 miles in, hit the shower, drank an Ensure, and got about 20mins of sleep before waking up for class. Lunch time brought my 4th meal by 1pm.

Hopefully this all day rain doesn't hang around for the weekend and put a damper on our staff training. We are going to learn and practice some skills and then do a mini adventure race. Should be fun! Plus, I'll get some time in my favorite Brooks Cascadias.

-Lesson for the day:
Get some bodyglide and apply. Fortunately, I didn't get any blisters, but I did get some chafing on my thigh from wet shorts. Plus, the previous two long runs brought chafed nipples. What? I've been wearing the same clothes, running similar distance in similar conditions. One more thing to deal with.