New Years Plan

I'm back on the running wagon! While I've been off the wagon I've managed to run zero times and gain 10 pounds!.....and it's just 8 weeks days until we leave for Jamaica! I need to get my butt in gear, literally!

I'm doing Hal Higdon's Novice Half Marathon plan to get ready for a race in April. I chose Hal Higdon because it fit my 12 week schedule and didn't start off too fast! Jeff Galloway also has a good half marathon plan as I've discussed before, but he trains for 18 weeks for a half! (which is probably better, but I don't have that kind of time)

I also joined the Dover rec center because it was becoming way too difficult to run outside in the frigid weather! They've added a new treadmill, so it's not too bad. Last week was nice there...it was empty! I was afraid people would be lined up at the treadmills with the cold weather, but there were only 3 people running!

So week I ran 2 miles on Wednesday, 2 miles on Thursday, and will do 4 miles tomorrow. 8 for the first week! (Not to bad!)

6:30am RUNS....I must be mad!

That's right peeps....I have been running at 6:30am the past 2 weeks! The end of daylight savings really limited the daylight hours here in NH, so I had to resort to drastic measures. DRAGGING my bum out of bed at 6:30! So far, so good.

I decided to try the Jeff Galloway Half Marathon Plan for Runners and Walkers. I don't have a race in mind at the moment, but I needed some sort of plan!

I am also reading the Galloway's Book on Running 2nd Ed. Book report coming soon!

Week 3 Completed!

I've finished up week 3 of my 10k training. Week 3 went much better than week 2! I actually completed all 4 of my training runs, albeit on different days then were scheduled!

M - 2.5 miles
T - 2.6 miles (super cramp!)
W - walk at lunch
Th - 3 miles
F - off
Sa - off
Su - 3 miles
TOTAL - 11.1 miles!!

The super stomach cramp I got Tuesday never reappeared (thank goodness!)....I read on runnersworld.com that running too fast can cause stomach cramps. I definitely wasn't running fast, but I could have been going too fast for my "fitness level" as the article puts it. I'm still averaging a 11:40 or so minute mile pace; not exactly rocket speed. I'm wondering how I will ever get to my goal of running a 10:00 min/mile??!!

10k Training Program!

It's official! I am running a 10k in June! I met with my running group last night and picked up my training program.....we run 4x a week starting next week - twice as a group, twice ALONE :( I'm excited because there were some many familiar faces in the group. Several people ran the beginner group with me last year and a few did the race series. It should be fun!!

Here's the plan (click to enlarge):

I'll start logging more regularly now....stay tuned!

1st training run - stiff knee

I did 3 miles today! My knee is a bit stiff, so I walked several times. It felt pretty good.

My training this week:
M - 3 mi
T - 30 min + strength
W - 3 mi
Th - Rest
F - 3 mi
S - 3 mi
Su -Rest

What am I training for?? Good Question!! I'm definitely doing a 5k May 3. The Big Lake Half marathon May 10 is a dream, but if the knee holds - who knows! L and her husband are running it, so I'm going to either run it, or watch and cheer!!

IT Band Exercises

I thought I'd share with the world some of my PT exercises for my IT Band injury (and weak butt). My situation may be different from yours, so use/do them at your own risk!

1. 5 min. warm-up on a bike, treadmill, or brisk walk

2. Leg swings. 15 leg swings with each leg. Both front to back and side to side. (This is also a great for warm up your joints before a run!)

3. Back Lunge with Twist. From upright position, lunge backward as you begin to twist towards the "inside of front leg. As you drop into the deep lunge (you can put knee on the ground, I do) twist all the way around and "look behind you." Do 2-3 times on each side.

4. Walking Lunges. Lunge forward. Keep knee in line with foot. Your toes should stay in front of your knee. Do five on each leg.

5. Knee Grabs. Walk forward while bringing one knee to your chest and pulling up on it. Stand up to tall and hold. Switch Legs. Do five on each leg.

6. Step Ups
* Keeping an upright posture, Step up with your right foot (slowly, count to 5).
* Complete the step by standing, feet flat on the step.
* Step back down with the same leg and repeat 10-15 times. Do 2 sets on each leg.

Maintain a straight posture the whole time, using only your quadriceps and gluteus (buttock) muscles to lift your body weight up.

7. On the Ball.
Bridges. 2 sets, 10 reps.
Reverse Hypers. 2 sets, 10-15 reps.
Flutter Kicks. 2 sets, 10-15 reps.
Wall Squats. 2 sets, 10-15 reps.
Hamstring Curls. 2 sets, 10-15 reps.

8. 1-2 minutes on the foam roller - This is a great message for the IT band.


I have been doing this routine 2-3 times a week and will continue throughout my training. The leg swings, back lunges, knee grabs and walking lunges are great for before and after a run!

I'm old!

Today I leave my youth behind! I'm 30! yikes!

Actually I don't feel 30. I woke up feeling the same as I did yesterday - achy, grumpy, and sore! With all the pain I've been going though with this IT band thing, you'd think I was 80!

On the positive side, I've moved into a new running age group - 30-39!! No more racing against college kids! (granted the 5 year olds and nuns still beat me, so why should i care!)

OK, I give up!

My last post said I was going to start training, but after one (just one) run, my knee was throbbing. So, I threw in the towel and called a doctor!

The doctor said no road running for 3 weeks. At least my initial self diagnosis was correct. It's my IT band, but they said leg muscle imbalance and hip weakness is aggravating it. I'm going to physical therapy twice a week, stretching, and doing pilates. Hope to be running soon!!!

Keep you posted.

Pain is temporary, pride is forever

On Sunday, November 11, 2007, I ran the furthest I had EVER run before to complete the 2nd Annual Seacoast Half Marathon in a record 2:48:49 (a record for me that is!)

It was a BEAUTIFUL day – about 40-45 degrees F, sunny, not a cloud in the sky. Matt, my Dad, sister, mom, and family friend – along with my running partner L and her husband were all there to see me off. I was so grateful to have such a big pit crew! The race got started at 9AM sharp. The start of the race was fairly uneventful. It took me about 35 seconds to reach the start since about 1000 of the 1200 runners were ahead on me. I ran with a couple of ladies from my running group for the first 2 miles or so. I did the first mile in 11:09, the second in 10:49. An 11 minute average - I was on my way!

I saw Matt again at an intersection near mile 2 and handed off my vest. I felt great! No knee pain, so stomach issues – I was on a role. As recommended by my running mentor, I stopped at the mile 2 water stop to stretch my IT band. I finished mile 3 in 11:30, but started feeling a hot spot under my right big toe – the new shoes!! OHH NOO! I stopped to adjust my sock, stretch my legs and was off again. I finished mile 4 in 12:04. Running along the ocean was beautiful, tranquil, and just wonderful. What a perfect setting for my first BIG race.

I ate a cliff shot at the mile 4 water stop, and I finished mile 5 in 12:37, and mile 6 in 12:00. I stretched every mile, messed with my sock again, but I was still feeling ok. It was then I saw some spectators with a sign that would become my mantra - “Pain is temporary, pride is forever.” So true that would be.

A little before mile 7, I saw my dad and lil’ sister on mountain bikes. They started riding with me at cheering me on. It was then, I was starting to feel the knees throb. Mile 7 split, 12:32. At about 7 and a half miles, my knees started screaming - it felt like ice picks in my knees. I took out the Biofreeze that I stashed in my fuel belt and rubbed down my knees. By the next tenth of a mile, my knees were numb (for now)! I saw my pit crew just before mile 8 and did a full crew hand slap. L jumped on the course and ran with me for about 0.25 miles to the mile 8 mark – which I finished in 13:49. I had my second cliff shot then, and was feeling well fueled, but the pain was really starting to slow me down. Mile 9 was a 14:34, and mile 10 was 13:35. Then my knees really started to hurt again. So much for Biofreeze! I had just a 5k to go, I was on the home stretch, and I wanted to just finish.

About halfway through the next mile, I stopped, sat down, and tried to stretch my quads to relieve some of the pain. Nothing seemed to work. Mile 11 took 16:06 minutes. It was then I thought – I can probably walk faster than I can run at this point – so I started power walking. My knees stopped throbbing and I was moving faster. Yipee! Mile 12 was a 14:03! I actually passed some walkers!! (There was a walking category in this race.)

I wanted to finish the race running, so pain or not, started I running(sorta)to the top of South St hill. I saw Mike, the only guy in my running group, half way up the hill and slapped his hand and yelled, “my medal will look just like yours!” At the top of the hill I started tried to pick up the pace – using the “pain is temporary” mantra - I was so close. I saw my running coach just before the finish, and she jumped on the course to talk me through the last tenth of a mile. Once I saw the finish line, I got a bit choked up. I was thinking that it would over soon - I did it! Weeping a bit, I crossed the finish line in 2:48:49, just 11 minutes before the DNF cut-off. I got my medal and made it out of the corral to give Matt, my Mom, and L a big hug. I FINISHED!

The sign was right - the pain is temporary or at least short lived, and once it's gone,the pride of finishing something as big as a half-marathon IS forever.

Now I am, once again, on the ibuprofen, ice and stretching regimen. I’m calling my doctor tomorrow to see if I can heal my knees/IT band before the spring. I want to make this ½ marathon a learning experience by getting fitter, recovering well, and curing my IT band issues so I can come back next year get a rocking PR in the half marathon - but right now all I want to do is rest!

At the finish...

3 days to the half!

ok, peeps. We are down to the wire! Only 3 days to go to the 21k, 13.1 miles, half marathon!!

Yes, my knee/leg/IT band thingy is still hurting. I ran 7 miles last Friday and my leg kinda went numb. After the run, I actually broke down and bought new running shoes a good 100 miles early. I was wearing down my right shoe more than my left, which could be putting stress on my right leg/knee. I got the Saucony Trigon 5 Guide. They are a lot like my Omni 6, but with a little less support to allow my right foot to maintain a normal position. So far they feel good, but my knee still hurts!

I did finish the Great Bay 5k last Saturday. When I say finish, I mean I went 3.1 miles in a certain amount of time (my slowest 5k yet!). My knee was throbbing! My friend L passed me at mile 2 as I was limping along. I didn't have a full 24 hours between the 7 mile run and the race. NOT SMART! I met up with the owner of the running store I frequent (a lot) after the race. She said to take it easy this week - RICE (rest ice compression elevation). I have not run since the 5k - and only plan on a 30 minute run tomorrow so I can get in a good stretch. We'll see how it goes. If all else fails, I will be run/walking the 21k on Sunday.

I'll keep you posted!

ok, 12 miles down!

I finished the last long run of my half marathon training! When I say finished, I mean I moved my body 12.5 miles - 4 of which I had to walk. I was having a great run - it was cool and rainy - perfect temperature for running. I felt great! About 7 miles into the run, running down Sagramore Hill (biggest hill in Portsmouth,) my right knee started throbbing! It was excruciating! I'm sure it was my IT band tightening, but I just could NOT stretch it out! I jogged/walked another mile, but I could ONLY sustain a run for a minute. I walked the remaining 4 or so miles and made it back drenched, cold, sore, and grumpy, but I covered all 12 miles!

Now, I'm sitting on the couch, icing my knee, stretching, and eating ibuprofen. It feels a lot better today, but I think I'll take it easy this week. I start my taper Monday, so hopefully lots of stretching, easy running, and ice will work out the pain! My new plan is to just finish the half marathon - no time goal or perfect pace. I just need to get my body 13.1 miles!

New shorts+humidity+10 miles = pain and chafing!

The title says it all! I did a 10 mile long run on Saturday with my group. It was 80 degrees and humid! This weather is so strange! It's October! Anyway, I did finish all 10 miles with a slew of follys - detours, pains, and yes, chafing!

At mile 3 a fellow runner and I made a detour to a port-a-potty - very much needed and appreciated! But by the time I got back on the road, I was 5 minutes behind the group (not that I could ever catch them!) At mile 5, my knee started acting up, my legs were tightening, I managed to spill chocolate gu all over myself, and my new shorts started to rub the inside of my right leg. Needless to say, by mile 9, I was mentally done!! I couldn't see another soul from my running group and I was without my mp3 player (I'm trying to ween myself off it because we can't use it during the race!!) So I walked/shuffled the last mile to get back to the start - 10.1 miles in 2 hours and 1 minute (maybe I should subtract my bathroom break to make it under 2 hours!!)

All complaining aside - I did finish my longest run yet! Only one more long run before I start my taper - then it's race time.

Lesson learned - use bodyglide!

Run Indy

I'm in Indianapolis this week for work. I really like the city - it's very runner friendly! I've traveled to some very runner unfriendly places, but Indy makes it so easy! The Canal Walk/River Walk is across the street from my hotel and is a beautiful run! My only complaint is that the running path is concrete. My legs have taken a beating this week! Here's my run:

The Canal Walk


A fountain on the Canal Walk.


Indianapolis skyline from the north end of the Canal walk.


I'm impressed at the amount of art in Indy. Here's a sample, just on the run.



Allan Houser - one of my favorite sculptors. I was so happy to see one of his sculptures in Indy.


The RCA Dome and the new Colt's Stadium

Picture from Fox Point 5 miler

This just in!! L and I at the Fox Point 5 miler

9 miles - and I'm still alive!

I did my weekly long run tonight instead of Saturday. 9 miles! I averaged a 12 minute mile, which was good since I had to stop 5 times for various things.
Stop 1: To fix my right sock that was cramping my toes
Stop 2: 30 minutes in - water and homemade gu break
Stop 3: Stretch my calves that started getting stiff
Stop 4: 60 minutes in - water and homemade gu break
Stop 5: Stretch my hamstrings.

So as you can tell - my legs were tight! I need to get in some good stretching this weekend. I spent 20 minutes stretching after then run, but the legs are still stiff. I hope this gets better - I wouldn't want to feel this spent after the half marathon!

I dropped 2.5 minutes off my 5k!

After running 18 miles over the last week, I thought I'd be dead for the Great Island 5k. Yes, my legs hurt, yes, my legs were tired, and yes, it was cold - but I still managed to drop a whopping 2.5 minutes off my 5k time! I finished in 33:06, a 10:41 minute mile.

7.25 mile run!

This morning's group run was awesome. My longest run yet! My group was going 8.5 miles, but since I hadn't done 7 miles yet, my plan was to turn around part way and make it a 7 mile run.

We got started at 8am - about 75 degrees and no wind. The group took off like a bat out of hell, and I just let them go and settled into my pace with my new Feist CD on my mp3 player. I felt pretty good with one of my homemade gu in my belly. At the 45 minute mark, I had my second Gu (a real Gu this time that I got free from the running store.) It tasted like paste, but it settled ok. At the 7 mile turn around point, I felt like I could do 8, but I was sure I was at the end of the group, so instead of being dead last, I ran about another tenth of a mile and turned around.

Come to find out, I was not dead last - there were 4 people behind me! 2 of them turned around too, and we made our way back to the start. My knee started twinging at the end, but I think it's from a tight quad, not an actually knee issue (at least I hope!) I got a good stretch in and feel great now. Tomorrow is the Great Island 5k - until tomorrow!

Lessons from 6 months of running!

I have been officially running for 6 months. Yippe!

To keep with last months reflections on running, I will list some lessons I've learned this month:

Lesson 1. The best pre-run food(for me) is Cliff shots or anything made with brown rice syrup. I've experimented with GU, Cliff bloks, Powerbar gel, jelly beans, bananas, peanut butter, and the dreaded Luna bar - nothing really settled well in my stomach.
After studying the ingredients of the Cliff Shot (which is pricey I must say) and looking for some recipes online, I have come up with my own energy gel that seems to work:

4 Tbs brown rice syrup
2 Tbs agave syrup (nector)
1 teaspoon of sea salt
Cocoa power, vanilla, or peppermint extract for flavor(go light on the peppermint!).
My current batch is mint chocolate - but I think I'll do vanilla next.

This makes about 3-4 1oz packets. I have one of those foodsaver vacuum sealers, and I just make little mini-packets from the baggies and cut a little starter slit for easy opening.

Lesson 2. I'm a slowpoke, but I'm getting faster! I started this running adventure at a 13-14 min/mile pace, which is slower than many nuns, grandparents, and toddlers (I'll have to bLog about the nun and the toddler sometime)! I now average 10:30-11:00 minute miles (sometimes 11:30)!! Not great, but not bad!

Lesson 3. My entire family now reads my blog, so I have to start making regular posts! You'll be hearing a lot more from me!

Report on my absence....

Last week was a blur! I was in a friend's wedding that started on Wednesday and didn't end until Sunday! Needless to say, I didn't get in all my runs last week (I only ran twice :( ). I still have 6 weeks until my 21k, so I think I should be okay.

I need to find a way to keep up with my runs while traveling or vacationing. I have a trip in a week, and I need to keep running. I do bring my stuff along, but it's hard to run when everyone else is having fun!

So today, I'm back on the wagon! I finished 5.7 miles without too much difficulty. I have a group run tomorrow, so we'll see how I keep up!! I never run as fast on my own as I do with the group. Such is life!!

Week 7 - 1/2 Marathon Training

Enter week 7 of the Seacoast 1/2 Marathon training. I can't believe I'm about 1/2 through my training! This week is a little weird because we are going to Vermont this weekend, so I'm going to do my long run on Thursday. The plan for the week:
m - off
t - 4 miles
w - 3 miles
th - 6 miles (long run to replace Saturday)
f - off
sa - off
su - 3 miles

Today's 4 miler went well - I still get that frikin' side stitch, but if I start doing the funky balloon breathing when I first start feeling it - it seems to go away quicker - without having to stop. I seem to start getting the stitch when I go uphill. Strange.

Oh, I finally got my new running vest in the mail today! I ordered one of those neon yellow vests from Sierra Trading Post (I love that place!). Now I won't get run over by a car when I'm out at dusk - or at least I hope I won't! I'll let you know how it works!!