LAURIE5658   194,252
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Running Journal 3/31/2010 (5 miles)

Wednesday, March 31, 2010

Today's stats:

Sunny 77 degrees w/ 10-15 mph SE wind

5 miles (4/1 intervals)
Time 1:02
12:30 av pace
4.8 av MPH
464 cals burned

153 av bpm HR
163 max bpm HR

M1: 11:58
M2: 12:00
M3: 12:35
M4: 12:58 (into wind w/ hill)
M5: 12:53

What a difference a pigeon pose makes with a wonky piriformis muscle! I totally love LOVE my physical therapist AND many Spark running friends that so freely and wisely offer advice. There isn't much more a running gal could ever ask for. It was just Monday that I saw PT Candi and already I feel so much better as of this morning when I plunked my ever-shrinking butt on my pillow on my office chair. I am giddy!

Today was my first run since my race Saturday and it felt a little sluggish, but I think alot of that had to do with the fact that the temp was 77 with a "healthy" wind out of the sw. Why is it tht your hills are always going into the wind? Why? I also felt naked running since I had my capris and a tank. I felt so pasty...LOL.

My next run will be Friday if my piriformis behaves after today's run and then that will be it for the week. If all is well, I will head out Sunday and if THAT is okay then it will be my usual 3 days per week for a total of about 12-15 miles. Thats my plan.

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  Member Comments About This Blog Post:

LIGHTNINGRUNNER 4/2/2010 10:22AM

    You go girl

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JCORYCMA 4/1/2010 10:22PM

    I've had some hip pain and been riding the bike hoping to strengthen the quads. Maybe I need to see a PT! I know what you mean about feeling pasty in the running shots and tank, but it still feel great to run outdoors!
Joanne

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TIGGER622 4/1/2010 4:22PM

    i wanna know what a pigeon pose is!!! clue us in lady!!! keep it up! hope the pain stays away!

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JESSICAVZ1 4/1/2010 7:24AM

    So glad your run went ok and what's this about a pigeon toe? You might need to fill me in.

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ACTIVE_AT_60 3/31/2010 9:12PM

    'Why is it tht your hills are always going into the wind?' - you want to know why - it builds character. It is good training for you. LOL

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BILLALEX70 3/31/2010 8:51PM

    Glad you're doing better with the hip/glute. I've been suffering with that as well, but the foam roller and tennis ball help.

You're going to have to pick up the running while my knee is holding me back from running. Hopefully the chiropractor/massage will help.

Hugs!

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GO-SARA-GO 3/31/2010 8:32PM

    GLAD you are doing better!! :) Funny coincidence - my trainer taught me the pigeon pose today too due to some muscle tightness I was experiencing - so I know exactly what you're talking about! It's great to get those muscles all stretched out. :)

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FITNESSFOODIE 3/31/2010 8:21PM

    Awesome! emoticon Glad to know you're up and running again, LOL. And so warm! We aren't quite there yet. emoticon

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DEEJ4FITNESS 3/31/2010 8:00PM

    I'm GIDDY too!! WOO HOO back flips!! Well, not really cuz I too ran intervals today (7 freaking miles worth) emoticon sweated like a HAWG!!!! lol

So glad your hiney is better n you're lovin' your therapist!! The pigeon did wonders for me as did new shoes at the time. Couldn't be happier for ya buddy!!

Your run looks fabUlous!!!!! Not even sure what my stats were per interval as dingy deejy forgot to set my Garmin for intervals but just ran in the neighborhood w/ up slopes n down slopes so pace was all over the board! Think I could have written this blog LOL

Happy trails my friend....

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GSDMIKE 3/31/2010 7:59PM

    Glad the PT is helping. Nice job taking it easy. I just got back from a walk with Sherry and Bebe and it's just insanely nice out there. Glad I got my run in this morning when it was cooler though.

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LIVE2RUN4LIFE 3/31/2010 7:56PM

    Glad to hear that you are progressing so well!
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Something to think about

Sunday, March 28, 2010

We all received this in our email from SparkPeople today and it was an eye-opener for me. I exchanged the word "life" and replaced it with "running". Think about it if you are a runner that is currently frustrated with your progress.

Never giving up

Do you ever get frustrated because things are moving too slowly with your RUNNING? Many people don't realize that building a foundation for success does not happen overnight. It is a slow process in which you are constantly working and learning. After all, that foundation must remain strong, even in times of failure or crisis. This takes time! You may have to remind yourself that "failing" is only failure if you quit; otherwise it's a learning opportunity. So don't worry if your RUNNING seems to be moving in slow motion. Concentrate on building a solid foundation and learning from your back steps.

Just something to think about and ponder. Now back to our regular programming. LOL

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  Member Comments About This Blog Post:

LYNHALTINER 4/4/2010 3:45PM

    thanks for the tips i need to get over the slump I am in

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TIGGER622 3/29/2010 11:11AM

    thank you so much for this! i have been having such bad feeling runs lately - maybe i just need to refocus and get the base back! thanks thanks! MUAH!

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2010TRIATHLETE 3/29/2010 10:16AM

    emoticon emoticon

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LIGHTNINGRUNNER 3/29/2010 7:32AM

    I so want to start building that foundation....getting impatient.

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VLVTGRRL 3/29/2010 2:34AM

    Very good point! Thanks!

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FITNESSFOODIE 3/28/2010 8:47PM

    emoticon

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BILLALEX70 3/28/2010 7:34PM

    emoticon

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GRACEISENUF 3/28/2010 6:26PM

    Ah I will ponder that every time it feels like it will never happen!, and I will keep pressing forward.

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GSDMIKE 3/28/2010 1:47PM

    Couldn't agree more. Nice blog, buddy.

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JCORYCMA 3/28/2010 12:59PM

    I needed this message today! Thanks for bringing it to us strugging beginning runners!!
Joanne

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THEFITNUTLIFE 3/28/2010 12:45PM

    Yes, Laurie! It is an amazing answer to our frustrations this morning. Thanks for posting and for your wisdom. And thanks to Spark for sending this message today, when it seems many needed it!!!

-Amy

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CASSIOEPIA 3/28/2010 12:39PM

    Laurie,
This spark message has touched many of us today! I love how you replaced "life" with "running". So many people want to go "zero to 60", and that just doesn't happen that easily.

Best wishes my wise friend!
Judi

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MICHCLEARY 3/28/2010 10:30AM

    so true. The long haul of building the foundation is where most give up. Let's keep working on the construction until the beautiful building shows up!

Thanks for the advice!

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ACTIVE_AT_60 3/28/2010 10:24AM

    Great wisdom Laurie. Thanks for sharing!

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RAYLINSTEPHENS 3/28/2010 10:19AM

    Great blog!

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DHSPARK 3/28/2010 9:50AM

    Great advice...never quit...better days ahead...just keep at it!
Rome wasn't built in a day and our journey is for a lifetime with all it's ups and downs (ups are certainly more invigorating!). Fall down 7 times, get up 8!

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Deb

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SOPHIKKO 3/28/2010 9:17AM

    Thanks for posting Laurie! I am just about to get back into running after my injury and this is so important to remind myself of!

PS I love your new flip flops in the background!

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Running Journal 3/27/2010 (5k Race)

Saturday, March 27, 2010

Today's stats:

Sunny 33 degrees w/ 10 mph SE wind

5k Race (4/1 intervals)
Time 34:06
10:58 av pace
5.5 av MPH
433 cals burned (inc warm up)

165 av bpm HR
177 max bpm HR

M1: 10:55
M2: 10:59
M3: 11:09
M4: 10:43

Today I ran the Young Life 5k Fundraiser run in Moline, IL which was well organized considering this was their first one. I arrived early to get my bearings and the traditional potty and warm up and to get my chip on my shoe. Let it be known that I did NOT take my stupid gloves since it was so chilly...check that...flippin cold and I so wish I had them.

I started out strong yet controlled which is probably my best start as I have a tendancy to start way too fast. I picked out my target pace runner so I was all set to relax and work with my 4/1 intervals. I am thinking that 4/1 is not quite right for me while running a 5k. I feel the 1 minute is too long so I am going to back it to 45 seconds. I know that doesn't sound like a big change but when you are running the 3.1 miles it could make a difference in the final time.

I was feeling gassed in the end as I do not usually run 10-ish minute miles except for 5k's. This is my seventh 5k and I learn something new every time and I am really starting to tweak my "method of madness" while racing this distance. I will get it perfected yet!

There were hills on this course as opposed to none in Navarre, FL when I PR'ed bigtime so I knew a PR was not likely today and it wasn't. I finished at 34:06 which I will take considering the hills. My very first race at the end of last August was 37+ minutes so I have come a long way baby. When I did PR my last race with such a good time I have been concerned how I can possibly run any faster. I will trust the process and just continue to run and let my body adapt and if it is ready to run faster, it will.

Regarding my hammie issue, after talking with Coach Nancy she feels it is piriformis and therefore I have an appointment made Monday with my buddy PT Candi. I refuse to let this new twist get in my way of my running and will consider it another chance to become even stronger. I am 51, folks, and no Spring chicken and just started running last May so I need to expect these little hurdles, stay smart and get help when needed. I refuse to get stupid and ignore what my body is telling me as I have great respect for how my body is carrying me through running. I am amazed and feel very blessed!

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  Member Comments About This Blog Post:

IONA72 3/30/2010 1:28PM

    Hope you are not suffering with injury, that really sucks when all you want to do is run.

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CRZYRUNRGRL 3/28/2010 4:36PM

    Sounds like you ran a great race! Way to go!

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LIGHTNINGRUNNER 3/28/2010 1:29PM

    Congrats...going to see a PT is probably a great thing.

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SHOSHANADP 3/28/2010 1:08AM

    Congratulations on the 5K. Your time sounds fine to me, especially if there were hills, but then again I'm still a beginner. The getting out and doing it is the biggest part of the battle and it sounds like you are doing great on that front.

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JCORYCMA 3/27/2010 10:24PM

    Congrats on another 5K under your belt!! I do have to agree with GSDMIKE though. My guru dr. says no NSAIDS before a run. We had a patient that tried to run a half while ignoring some hip pain. She ended up being carried off half way through the half in an ambulance. She had a fractured hip and didn't realize it until she literally collapsed. You are a smart gal though, and although you are tough, you aren't foolish. That being said, you are AWESOME!!!
Joanne

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FITNESSFOODIE 3/27/2010 7:14PM

    Great job today, you do learn so much every time out. Do not know what piriformis is, keep us posted. emoticon emoticon

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LYNNANN43 3/27/2010 5:26PM

    Congrats on your 5K today!!!!

I ran my first 5K today with Bill & others here in Pittsburgh:D

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BILLALEX70 3/27/2010 4:54PM

    Awesome! Except for forgetting the gloves, but better than 2 lefts. emoticon

No spring emoticon

HAHAHAHA!

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TIGGER622 3/27/2010 3:14PM

    WOO HOO!!! Great run!!!

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SLENDERELLA61 3/27/2010 3:13PM

    Love it, love it, love it! You are an inspiring runner! Don't know if I'll ever get there. Starting at 60 may be too much, but I do like a bit of a jog. Love your dedication. Love your attitude. Love your record of your efforts and successes. -Marsha

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PAMAZON 3/27/2010 2:44PM

    Great run today! It sounds like you're really improving a lot. I haven't been logging in much lately and I'm sorry to hear you're having some pain issues. I've had to take 4 weeks off running and its killing me. Luckily the biking and swimming continue without aggravating my hip. I'm dealing with a congenital hip issue, but my team (chiro and PT) are trying to get me working right again. I wogged 2 miles last night and I am now officially debilitated today. I'll have to limp back to my docs with that report this coming week - boo!

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GRACEISENUF 3/27/2010 1:01PM

    CONGRATS MY FRIEND ON A SUCCESSFUL RACE...YOU ARE A WINNER!!!!!!!



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LIVE2RUN4LIFE 3/27/2010 12:56PM

    Great job! If I were you, since you run 4/1 in training, I would use 2/:30 in races. Same amount of running/walking that you are used to, but the more frequent breaks will keep your legs fresher and the best increase in speed comes from running faster in the run segments. Try it in one of your training runs -- you might be surprised.
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Comment edited on: 3/27/2010 12:57:19 PM

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GSDMIKE 3/27/2010 12:55PM

    Sounds like you came through it in good shape. I'm sort of surprised you raced it after the way you were talking yesterday.

I'm a little concerned about you taking NSAIDs before running. The information out there about using them AFTER running is mixed, some saying it's been linked to slower healing. But everything I've read about running with injuries says to NOT take them BEFORE running. They will mask pain that you should be using as a queue to slow down or stop. So please be careful with that.

I don't really believe that us old folks need to resign ourselves to a ritual of injuries just because of our age. I think we need to be more conservative than the youngsters for sure, but I've read enough about masters running, by masters runners, that indicates we can have a happy and healthy racing life.

Congrats on the race result, and good luck with Candi on Monday.

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FT4EVR 3/27/2010 12:05PM

    You did it! I wasn't sure if you would be able to run this race because of your injury. You had a great time... especially when you add the piriformis issue. Great going Laurie! And it sounds like you are listening and learning more about your body and races every time you do one. Glad you are able to see your PT on Monday. Enjoy your weekend! One more race down!!

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Running Journal 3/25/2010 (4.83 miles)

Thursday, March 25, 2010

Today's stats:

Sunny 51 degrees w/ 17 mph NE wind

4.83 miles (4/1 intervals)
Time 60 minutes
12:49 av pace
5.0 av MPH
455 cals burned

146 av bpm HR
157 max bpm HR

M1: 11:57
M2: 11:59
M3: 12:09
M4: 12:07
M5: 14:25 (cool down at end)

Today was planned as a fairly easy run since I have a 5k Saturday although as you can see I had to rein myself in at the beginning of the run. I am still "watching" a tender spot in my hammie as it tweaks just a little during the run although nothing to write home about. I sit on the official bag of frozen corn immediately while uploading my Garmin. Have I mentioned lately just how much I love my Garmin? LOL

Next blog entry will be my 5k on Saturday with no real plans in place for the race as I will just let it happen. Til then...toodles!

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  Member Comments About This Blog Post:

FITNESSFOODIE 3/26/2010 8:32PM

    Have fun in the 5K, sounds like you are ready! emoticon

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TIGGER622 3/26/2010 10:22AM

    oh oh! good luck at your 5k! yippee!!! cant wait to hear all about it!

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LALAFLOWERS 3/26/2010 6:43AM

    glad you are getting outside to enjoy running!!! Keep it up, and have a fun time at your race!

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LIGHTNINGRUNNER 3/26/2010 5:57AM

    Laurie,

You will rock the 5K. Can't wait to hear...

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PHDMAMA06 3/25/2010 9:56PM

    Wooohooo! I can't wait to hear about your 5K!! I hope that pesky hammie behaves itself!!

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Comment edited on: 3/25/2010 10:01:50 PM

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JCORYCMA 3/25/2010 8:47PM

    It's a known fact - runners have a higher pain tolerance! I'm glad the hammie is just tweakin though and not full out barking. Goof luck in your upcoming 5K!!
Joanne

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LIVE2RUN4LIFE 3/25/2010 8:45PM

    Have a great race! Run, baby, run!
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BILLALEX70 3/25/2010 7:46PM

    Go get 'em girlfriend!
Best wishes for Saturday.

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GSDMIKE 3/25/2010 6:44PM

    Sounds like a fun run 5K may be in order, if that hammie is still letting you know it's there. I did one of those back in 2007 a week after an Achilles scare. Ran a 38 minute 5K when my PR was 30:36.

I enjoyed the race, and got to run with some nice folks. Talked to one guy about the Las Vegas Marathon. Talked to another about the injury he was rehabbing. Thanked every single volunteer along the entire race course. It was probably the most fun I've had at a 5K. Normally I'm too busy focusing on the racing.

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IONA72 3/25/2010 6:34PM

    Hope the 5K goes well and you are not troubled by injuries, speaking from experience it is so depressing to get injured, it takes so long to get back on track.

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Running Journal 3/23/2010 (2.6 miles)

Tuesday, March 23, 2010

Today's stats:

Sunny 66 degrees w/ light wind
wore new pair Adidas

2.6 miles (8/2 interval x 3)
Time 30:00
218 cals burned

This was my first group run ever...well...other than racing. Tonight was the first of 7 training runs for a 5k on Mother's day here in the Quad Cities which is in conjunction with the Quad Cities Distance Classic. This is a Half Marathon and a 5k race put on by the Cornbelt Running CLub that I belong to. At first I was toying with running the Half, but decided not to about a month back and just take advantage of the training runs for the 5k.

After getting over the jitters of meeting new people in a new place I settled in quite comfortably with the group of about 30 women of varying ages. You see, I have always had a bad case of shyness and it has stood in my way many many times in my life keeping me from trying new things. Running is literally bringing me out of my shell and discovering so many new things in life. So tinight was much more than a 2.6 mile run.

They broke us up into runners, run/walk and walkers and I opted for the run walk. They started us out with 8/2 x 3 whch is different than what I have been using which is 4/1 but thats okay and I of course had room for alot more distance but I went with the group.

You will also note no split times because SOMEONE forgot their Garmin at home. Can you believe the Gizwitchie Queen forgot her Garmin? I felt naked for pete's sake. Next week they will squeeze more time and distance from us so I welcome that.

Since I have a 5k Saturday I will maybe go out for a quick spin Thursday and let that and the 5k be it for this week. If I ran as usual today, I would have gone further but I wanted to do the group thing. The ultimate goal from this training is to get acquainted with fellow Cornbelt runners and get established in a regular weekend group run. Thats my plan and I'm sticking to it!

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  Member Comments About This Blog Post:

MSPLACEDAGAIN 3/24/2010 9:37AM

    Congrats on the running and the joining a group! How awesome. I am new to running and have yet to invest in a Garmin. So far it is one foot in front of the other tech for me!



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MDEAL72 3/24/2010 8:06AM

    I think it's awesome that you are finding not only the fitness benefits from running, but the emotional benefits as well. Sounds like you are on the road to great success!

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JESSICAVZ1 3/24/2010 7:01AM

    congrats on running with that group lady!

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LIGHTNINGRUNNER 3/24/2010 6:27AM

    I can't believe you are racing already. emoticon

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TIGGER622 3/23/2010 11:03PM

    awesome job getting out there and joining the group!!! i am so proud of you - they are super lucky to have you!!!!

next time... BRING YOUR GARMIN YOUNG LADY!!!

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PHDMAMA06 3/23/2010 10:23PM

    Tsk, tsk, how could you forget one of your gizwitchies?! LOL emoticon

I am the same way with shyness. In a lot of social situations I tend to shy back into my shell, but running is an exception to the rule. I keep toying with the idea of going to this Wednesday night running group that the local running store has every week, and maybe I should just brave it! (I've been too intimidated thus far! What if I'm the slowpoke in the group!?)

Can't wait to hear more about your upcoming 5K!

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JCORYCMA 3/23/2010 10:20PM

    Good for you for coming out of your shell. This group sounds great and like there is potential to have fun. Fun and friends are very motivating as you and I both know!
Joanne

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GSDMIKE 3/23/2010 10:17PM

    Glad you had a good experience. Though I must admit a lack of familiarity with this concept of running without a garmin. How does that work?

I realized how much I lean on mine on Sunday when we hit those underpasses and my pace info went buh-bye.

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