A Public Service Announcement

Just a reminder....

On Saturday, April 30th, the DEA is sponsoring a drug take back day.  This is a chance to get rid of your unwanted medications SAFELY.

To find a collection site near you click HERE.

If there is not a collection site near you follow these federal guidelines put out by the Office of National Drug Control Policy :

Do not flush prescription drugs down the toilet or drain unless the label or accompanying patient information specifically instructs you to do so.  For information on drugs that should be flushed visit the FDA website.

If a drug take‐back or collection program is not available near you:

1. Take your prescription drugs out of their original containers
2. Mix drugs with an undesirable substance, such as cat litter or used coffee grounds.
3. Put the mixture into a disposable container with a lid, such as an empty margarine tub, or into a sealable bag.
4. Conceal or remove any personal information, including Rx number, on the empty containers by covering it with black permanent marker or duct tape, or by scratching it off.
5. Place the sealed container with the mixture, and the empty drug containers, in the trash

Thank you for doing your part in helping to protect the environment and preventing diversion!

I feel good...said in a James Brown sort of way

16 miles.  Done!


I always get so nervous about long runs.  I think about them all Friday evening and wake up Saturday with dread upon my shoulders.  This morning was no different.  I had my pre-long run fuel (steel cut oats (and I didn't gag this time), string cheese and a glass of milk).  I made no less than 3 trips to the bathroom before I left my house.  I did some foam rolling and rolled the ol' hip on a tennis ball.  I contemplated wearing shorts today since it was going to be 54 degrees towards the end of the run.  I decided against it, and I was glad in my decision 'cuz it never warmed above 42.  I did however transform my running jacket into vest mode (the sleeves zip off).  I <3 this jacket/vest.  I also wore my visor today in case the sun came out (HA!), which we have not seen around here in a few days. :o(


I headed on over to our starting point for this week's route and did some warmup exercises.  I looked at the route that was planned for us.  I was glad to hear that water was set out for us at about every 3 miles!  Score.  I didn't have to bring any with me.  


The first 0.4 miles consisted of a 125 ft elevation gain.  Ugh.  Soon enough I settled in and caught stride with two other runners.  I chatted which is way out of the ordinary for me.  I am a pretty quite person in general but especially during running because I am so focused on breathing and not dying.  By mile 3 one of the runners had to stop to remove her jacket.  I felt like I should have stopped with her, but I knew if I did I'd have a hard time starting again.  


I stuck with the other guy until mile 6 when I got caught up waiting for a car to pass a busy road we were crossing (I wasn't interested in playing chicken today).  He then slowly gained speed and left me in the dust.


I was plodding along on my own when around mile 8 all of a sudden there were two dogs that came barreling towards me from a house I was passing.  Luckily, they stopped at the end of the property, but this is my biggest fear running --- getting bite by a dog.  It scared the crap out of me.  As a side note: there is a pitbull that lives 3 houses down from us that HAS bitten and lunged at walkers and runners in our neighborhood.  It was reported and was the dog taken away but  for some reason the owners got the dog back.  I never go by that house when I see that dog outside.  The owners are so irresponsible in my opinion.  How can you leave your dog outside knowing it has a past history of biting people?  Another side note:  I was running my last run before the Chicago Marathon last year.  I had an easy 3 miles planned around the my neighborhood.  It was 5am and I just hit the 3 mile mark.  I stopped and incidentally it was right at the house where this dog lives.  I saw the dog was outside (I had done numerous early morning runs around my neighborhood prior and had never seen it outside before at that time of day).  There was NO WAY I was taking any chances, so I slowly and quietly turned around and proceed to go the long way back to my house.  I had to run because I was supposed to meet someone at the gym in 30 minutes.  It added another 1.5 miles onto my run, but that was probably the fastest 1.5 miles I ever ran.  It was uphill, too!  Sorry to digress.


I said a little prayer and thanked God that those dogs let me be.  The rest of the run was pretty uneventful.  There were a few runners not part of our group that were out so that was fun to see.  There was a speedy girl that came behind me and zoomed in front of me.  She was so fast.  I wonder how far she was going.  The best part was the last 5 miles were ever so slightly downhill.  :o)


I haven't been using GU during my long runs but I did at miles 4 and 8 this time.  I intended on doing it at mile 12 as well but forgot.  Perhaps that is why I had a tough last 2 miles?  


Overall I finished 16 miles in 2:38.  I didn't walk at all and only stopped to get a few drinks along the way.  


On my way home I stopped at Starbucks and bought one of these as a recovery drink.  Yum.

Orange Mango Smoothie

Total miles for this week = 31!  

• I have noticed that my hamstrings and calves cramp on long runs after I stop.  This is new to me.  Any ideas?  
• I am thinking I want to start carrying some dog repellent.  Anyone have any suggestions?  Good idea?  Bad idea?
• Do you use GU or something else?  How often do you use it?
• Do you make your bed every day?

Really?

It is April 18, 2011 and I woke up to this

So tired of this snow and cold.  Last Sunday it was 85 degrees here.  Big fat sigh.............  I think I need to move to a warmer climate.

I am totally cyber stalking some fellow bloggers running the Boston Marathon today.  Way to go guys!  You freaking amaze me beyond belief.  I am so excited for all those who worked so hard to get there.

Ran a solo 9 mile long run on Saturday.  I wasn't feeling good enough in the morning to run with the group plus it was raining.   I decided I was going to run Sunday instead.  As I woke up again after falling asleep I saw the sun was out and I was feeling better.  I decided to just get out there and get it done (I hate the thought of a long run looming over my head all weekend plus I knew it was going to be COLD and WINDY Sunday).  It was a terrible run.  It rained again and it was one of those where you feel like you are running in place.  But I got it done and that is what counts.  Average pace was 10:05.

I had another session of ART done on Wednesday.  This time he targeted my left hamstring, inner thigh and glute.  OUCH.  I still am bruised.  :o)

I did some exercises today with a trainer at the gym specifically geared towards my weak left side.  I think if I keep strengthening that side it WILL get better. 

What I found in our backyard yesterday....

That is the end of a shepard's hook that sticks into the ground.  See it is bent?  We had a suet feeder hanging from it and some hungry creature must have climbed up on the hook and came tumbling down as it bent.  My husband thinks it was probably a raccoon.  I think it was a bear.  It sounds more exciting that way.

One last thing to note....my husband made me a homemade chocolate cake with a chocolate buttercream frosting yesterday.  It is so unbelievable yummy.  Probably not the best training fuel but it tastes good!  Gotta be careful of those treats though....that's how I gained 10 pounds during marathon training.  Just because you run doesn't mean you can eat whatever you want.  At least for me.

Have a good day.

Laffy Taffy Tuesday

Q:  What did the fish say when he swam into the wall?

A:  Dam.

Have a Laffy Taffy Tuesday!

Wishing well

As the Boston Marathon nears, I am wishing everyone who is headed that way nothing but confidence and happy thoughts.  May you have the race of your life.   May you make memories that will last a life time.  You earned it now enjoy it!

A view from my 14 mile route this past weekend:

Wasn't sure how this run would turn out since I had A.R.T done on Wednesday.  It wasn't glorious.  I had hip issues starting at mile 4.  I still finished with a decent pace, but I still hurt today.  Hopefully Wednesday's treatment will be even more beneficial.

Happy training.

Zen and the A.R.T. of Motorcycle Maintenance

The date was September 12, 2010.  It was a Sunday.  I was in the midst of training for the Chicago Marathon and I "only" had 10 miles planned.  I ran those 10 miles and experienced something mid-run I had not quite experienced before.  Pain in my left hip.  It hurt.  I did what I do best and  ignored it.  Against advice from many people, I ran a scheduled 20 miler the following Sunday.  Surprisingly that pain did not vanish after the 20 miler.  Huh.

I was not going to let this hip pain prevent me from running a marathon that I trained so hard and long for.  I may never be in a position to run a marathon ever again.  I ran that marathon, albeit not in any sort of time I was even remotely proud of for more than one reason.   (My hip started to hurt around mile 4.)  I decided to take a few months off from running after that to let the hip heal on its own.  I did a few 5 milers here and there and even a 10 miler in there but no significant weekly mileage.

I started running again in January and gosh darn it those few months of not running didn't heal me.  Fast forward to today, that hip pain has been at my side since September 12, 2010.

I can be am pretty darn stubborn.  I ignored highly trained people that told me I needed to see someone about this hip pain for months.  The time had come.  I could not take the pain any longer.

I went to see a chiropractor today that specializes in A.R.T. (active reflex technique).  The guy that I went to  trains the US Olympic Bobsled team.  This guy is all muscle.  He has huge forearms and must have thumbs of steel 'cuz oh, man, this A.R.T. stuff hurt like bloody hell.  He pressed here and I winced.  He pressed there and I got sweaty.  I held my breath praying he would stop.  He explained what he was doing and why I was experiencing the type of pain I was with all sorts of anatomical references.  At one point he audibly gasped and told me how "short" one of my glute muscles were.  Bet you never had someone tell you you had a short glute muscle.  I didn't take that as a compliment.

I am pretty faithful about rolling on a foam roller.  He told me that the foam roller is too global and my at home therapy for the next week was to roll my hip and left glute on a tennis ball for 2 minutes before and after runs.  He also prescribed glute bridges to train my glute muscles to fire at the same time (apparently Mr. Left Glute lags a little behind the Mr. Right Glute).  He said we need to make room for my femur to move like it normally should instead of compensating like it has been for months which has caused short tight muscles with a shortened range of motion.  Good thing is that he doesn't feel there is any permanent damage.

After 50 minutes of pure pain, I thanked God it was over.  I hobbled out of there with hopes of pain free days ahead.

I came home and peaked in the mirror as I was changing my clothes.  I had perfect bruise marks of a thumb and knuckle on my left hip and bruises on my groin, glute and thigh.  It hurts. :o(

I have 4 miles planned for tomorrow and 14 for Saturday.  Wish me luck.

I am to revisit the torture chamber in 1 week.

(The chiropractor is actually awesome!  I must not be the only one who thinks so because it took me 3 weeks to get in.)

Laffy Taffy Tuesday

Q: What did the dentist say to the computer?

A:  This won't hurt a byte.

Ha!

Have a Laffy Taffy Tuesday!

Hello Old Friend

I ran my long run on Friday because I had to work Saturday morning.  I had 12 on the schedule and I wanted to revisit a trail that is beautiful but has a mile in there with killer hills.  

My running buddy has finally recuperated from a bout of bronchitis.  She only wanted to run 8 miles since this was her first time running in 2 weeks.  I parked at one end of the trail and ran the first 4 miles alone.  It was nice.  I like running alone sometimes.  It gives me time to think about......well.....nothing.  I don't listen to music when I run.  I think a lot of people find that weird, but I find music and anything stuck in or onto my ears freaking annoying!  I also had my phone with me and I took some pictures of the trail.

 I conquered the first four miles and I felt awesome.  I ran to the lot where she should have been waiting for me and she wasn't there.  I ran a little further to another park down the road thinking she would be there but she wasn't there either.  What the heck?  As I ran back to the first lot she came barreling in and apologized for being late.   I had to stop for about 5 minutes to wait for her and it is hard to just stop when you are in the groove and then restart strong.    

Yup, this trail runs through a cemetery.

We started out and ran 4 miles back to my car and then 4 miles again back to her car.  So overall I visited that hilly mile 3 times! Around mile 10 I just wanted to be done.  I had to stop for about 15 seconds because that hilly mile was approaching and I was just spent.  Nonetheless we pushed on and finished strong.  I did 12 miles in 1:59 which was a 9:54 pace.  I am happy with that.

It was nice revisiting this trail.  I abandoned it early during last year's marathon training because it chewed me up and spit me out one too many times.  

I think it is time to invest in some new running shoes.  My current pair have about 400 miles on them.  The ball of my left foot has been hurting me, not when I run but the next day especially when I first get out of bed.  I am just going to purchase the same style.  This will be my third pair of Brooks Ravennas. 

When you are in the market for new running shoes do you go with an old trusty friend or try something new?

Total miles for the week = 23.

Hope spring has sprung in your neck of the woods.