16 and Build'n

If it was a snake, it would've bit me!

I thought this was a sleek, black, shiny, long snake as I was running up to it. Luckily it was just a trick stick.

That's what happens when you're out running for two and a half hours! Ya start see'n things! Actually, it was a relatively easy run that I really enjoyed. My legs took a couple miles to warm up and then at six, I got distracted and my foot caught a root. BAM! I was eating dirt. Ugh. I get so pissed off at myself for doing that. My knee HURT too. Just ached for the next three to four miles. Then the pain disappeared for the rest of the run. Whew!
At mile eight I stopped off at the car to wipe up the dirt and scratches a bit, top off my Nathan and grab a little food. I had a Reed's Ginger Chew on the first loop and coconut water. Even though I wasn't exactly hungry, I wanted to start playing with eating more solid foods. The most I've done so far I think is to eat an all natural, organic fruit leather in mango, Justin's Almond Butter & Maple Syrup, and Chocolate #9 Agave Energy Gel. Which has all worked out great. This time I ate a RAW Organic Food Bar in Chocolate Chip (Ingredients: Organic Cashew Butter, Organic Dates, Organic Agave Nectar, Organic Brown Rice Protein, Organic Dark Chocolate Chips (Organic Evaporated Cane Juice, Organic Chocolate Liquor, Organic Cocoa Butter, Non-GMO Soy Lecithin), Quinoa, Flax). I cut the bar up in tiny, bite sized pieces and stored them in a snack baggie. This worked out okay although the baggy was kinda hard to stuff into and pull out of my already-used chest pocket. I really need a smaller bag. But, the bite sized pieces were perfect for eating slowly. I'm finding so far that I can eat while running, but I have to do it slowly over a mile or more. I eat a little and drink a few sips, then as soon as I can, do it again. Maybe this is good anyways for a constant supply of energy while requesting my stomach to work a little at a time.
Otherwise, nothing new out there - just logged the miles, felt great and went home. :)

The Trails Are Calling and I Must Go

The title is a 'lil remix of John Muir's quote, "The mountains are calling and I must go." For being a trail runner, I haven't been doing a lot of trail running lately. Yesterday I ran a neighborhood (neigh-boring-hood) 4 miles. This has been a long winter and now a very wet spring. Which has made the trails muddy and I just haven't been feeling like making my knee's ache from the wet suction effect, nor straining muscle from trying to move through slippery earth or dealing with wet, muddy shoes. If I had shoes to rotate, it might make that a little less of a sticking point, but at this time I only have one pair of shoes that aren't over mileage.
But, tonight was the Gal Gallup run at the Sandrat trails. The ground had dried out so I went early to run with Laurie and Coleen. Coleen led at a brisk 10:30ish min/mile pace. I don't know if that was the real average but every time I looked at my watch we were doing 9 something... 10 something.... I quit looking. We past 2 miles, then 3miles.... I stopped talking. I tried to stop my brain from thinking because all that I came up with was something like:
I have to stop.
I can't keep this up.
etc.
Negativity I didn't need. So, like I said, I told myself to shut off the brain. It wasn't doing me any favors.
New rule: Don't shut off the brain.
Within no time at all of mindless brain wandering I hit a sunken rock HARD. And boom, I was down, sliding into an invisible home base. I got up and thought SAFE! But, as we resumed walking I realized my left shoulder and wrist hurt. Ugh, annoying. We resumed running and my left knee sorta clicked. UGH, very annoyed at myself.
Then, not a couple minutes later, BOOM, my foot hit another rock. Luckily I did a Superman, staying airborne until my foot was back under me. But now I was pissed at myself. I was just tired and I had probably stopped picking up my feet enough. Not used to running so fast took the juice outta me quickly.
However, I'm still really happy to have run with these girls tonight. Every Thursday is a nice little challenge for me, and I need that. It's either faster than I usually run or an exercise in not being able to take walking breaks (as much as usual) as we run single file on single track trail. Both really great for a tempo training run midweek.
At mile 2ish Laurie had just finished telling us how a tree we were climbing over had fallen during her last run. Then we heard this huge creeeeeeeeeak! Mile 4 brought back the creaking and groaning of the trees waving high in the wind so we pressed on the gas to finish up. My watch said 4.5 miles but the girls say it's a 5 mile loop.
Felt good to be back on trails and back in nature!

Fourteen Mile Garage Sale & Review: Sportslick

Five days later and I still have little dots on the insides of my legs. They don't hurt at all anymore but I forgot how long it stays with you! I also forgot the stinging and burning experience in the shower after your run. I cowered under the dripping water on the verge of crying for my mother. I forgot how a mixture of moisture (rain) and friction (running) on a warm day is a perfect setup for chafing. Oweeeeeee!
Saturday was the Fort Leavenworth Yard sale and I had 14 miles to lay down so I decided to just do both. I actually didn't stop at any of the sales, but it was interesting to people watch and browse on the fly. I started up at the old DB and worked my way through the 100+ year old housing and toward the brand new housing at the back gate. The furthest houses toward the West side of post sit on a hill overlooking the Leavenworth Federal Penitentiary (photo: view from the hill). At about 5-6 miles (one hour-ish) into my three hour run, it started raining.
As I made my way back down, eastward, I found a nice little trail behind some housing and was surprised at how close you can come to the Federal Pen! Ft Leavenworth also did a good job with the walking paths. Although too short for a runner doing anything over a mile or two, they are perfect for families and strollers. They really add to a park-like feel and better quality of living for Post housing I think.
Anyhow, at this point I was about 7-8 miles into my run and the burning/chafing had started. I've only ever had one chafing issue with a sports bra on a double digit run about 6 years ago. The elastic band had dug into my skin and left slash marks for a week or more. I had always chalked that up to the material (even though I've always tried to stay away from cotton). But this wasn't the material. I think it was just sweat drying and then re-wetting as well as the rain mixed with warm temps.

By this time I also needed to use the restroom and wasn't in the luxury of a hidden forest trail so I made my way to the PX. This was on route back to the db and my car, where I was looking forward to dealing w/my skin issues. In the PX I felt really self-conscious with the hydration pack on my back. It just looks, ...pretty out of place. Not to mention the rest of me, red faced, sweaty, smelly, etc. :) But I ran in, did my thing, had a chance to look at the chafing, washed up really good and felt completely refreshed. I had a fleeting hankering for a small espresso at Starbucks, which is located in the PX. I was feeling tiredness creeping in and thought it might be a nice pick-me-up as well as something to warm me on the inside. But, I still felt weird that I looked like a hiker, 7 days off trail and lost... so I walked back outside. At this point I also unstrapped my long sleeved shirt from my Nathan Intensity pack and threw that on. Back out into the rain I went.
I took a different route on the way back, which has the most scenic views on Post. This street meanders along the new Command and General Staff College campus, as well as the oldest housing along the Missouri River. I stopped off at the historical markers and checked out the old canons lining the bank. Fun!
Making it back to my car, I was able to throw on a wind breaker. The temps had dropped and by now I had been running in the rain for about an hour and a half. I also figured I'd try out my new Sportsslick Solid anti-chafing/blister stick. Although the only brand I've heard of is BodyGlide, this is the brand they carry at EliteFeet, so it's the one I picked up. They are very picky about the brands they carry and I should have known this would be a good one just because they carried it. Literally, from the moment I started walking and then running again, the pain was gone. I had another half hour or so to finish my run in the rain, and I felt zero discomfort. Had I put it on before the run - or at least when it had started raining - I believe I wouldn't even had the chafing at all. I had just thought it was mostly caused by cotton clothing but now I've learned better!

Food eaten successfully:
VitaCoco Coconut Water - best tasting brand so far.
WholeFoods 365 Electrolyte Water
Chocolate #9 Agave Energy Gel
Justin's Maple Almond Nut Butter
Reed's Ginger Chews

Review: Nathan Quickdraw Plus and Adrenaline 10

Ran a 55 minute loop around the airfield today. It felt quick and very easy. I got a chance to test out two new pieces of gear as well: 1.) Nathan Quickdraw Plus Handheld and 2.) Brooks Adrenaline 10.

I tried a few hand held bottles over the past couple weeks but don't remember all of their names. I was inclined to buy the Nathan because I am so happy with my hydration pack. They test their products out on elite runners and although they aren't perfect in design, I feel like their products generally are well made. This was definitely true for the Quickdraw Plus. It fits like a glove. When you put your fingers through the strap, it just fits and stays. There is no effort to grasp the bottle at all so you don't feel like you are carrying weight at your hands. A bottle wouldn't necessarily slow you down, but mentally, I was always adverse to carrying one because I thought it would at least feel heavy enough to be a burden. I have no idea why, but it just doesn't feel cumbersome or weighty in your hands. I did have a little trouble with the screw on lid. After filling it with water, it never seemed torqued down tight enough. I couldn't tell if there was water spillage from the cap or if it was coming out the top of the nozzle or just that it was wet from being filled. I think this worked out okay though. When I started running some water was coming out but I hadn't pushed down the nozzle stopper. So that was my bad - but duly noted that you can't just throw the bottle around w/out plugging it back up. I don't think the cap not screwing down was really a problem either - - and maybe it just looks like it's not completely tight, I don't know.
Anyhow the strap also has a small pocket for keys and a few cards and /or energy gel. I didn't have to put anything in it so I'll have to do a short review when it's loaded up with stuff.

The second thing I picked up were some new shoes. I've been running in Brooks Adrenaline's since 2004 with only one deviation to Saucony that was a mistake by Garry Gribble's Running Sports. (I have a very narrow AA foot and I guess Saucony is a fairly wide shoe.) I have exclusively bought my shoes from Elite Feet otherwise and recommend them to everyone I can.
I was a little worried about the 10 because I've read that there have been a few changes in this model. It felt the same as previous versions when I slipped it on however.

Running in it for the first time today I felt two tweaks: one in my left ankle and one in my right knee. *brow furrows* I was running on the right side of a slightly sloping dirt road however so at the very end of my run, when the tweaks started letting me know something wasn't working, I moved over to the middle. I hope this was the problem. The only other thing that it could be was that I used an old insert in my new shoes. Since Elite Feet was closed, I couldn't buy my inserts because Gary Gribble's doesn't carry them. I might run in the shoes once more on a different terrain before going and getting a new insert at Elite Feet.... even if that is the issue, it's just a $20 solution. Otherwise, the feet felt fine I think.

One other issue that is still bugging me is that I'm getting a little skin irritation on my outer toes even during short runs like this one. Mainly my left foot. I'm wearing those thin drymax socks and a little disappointed in them still. I really wish I could get ahold of the thicker trail version. The skin issue turns to blisters at anything over 10 miles and especially on the trails in the mud. So in a race, I imagine I'd be in for a real problem. And the most irritating thing is that I've never had a blister problem before! I guess that's what training is for though - working out all of these problemos!

Meet: The Lawrence Trail Hawks

Last year, after moving to Kansas from Alabama, I knew that I needed to do two things to keep running: one; find unpaved trails and two; find new running friends.
After running the Dogwood Canyon 25k, I met up with the Kansas City Trail Nerds one night. They were very nice and have run together consistently for years. However, the 3 guys I met that night ran way faster than my pace. One guy from out of town did stay behind me but I held everybody up by alot and it was obvious. The hilly trails they run at WyCo Park were just too much for me, especially a week after doing a very muddy, hilly race. We were probably going seriously slow from their normal pace but their slow pace still sent my heart pounding into my throat. I wasn't ready and after two miles I had to drop out. I didn't go back. I didn't know when there would be girls or if there would be slower runners. I couldn't hold them up all the time and I couldn't run alone in that area. So I just quit. I ran a few more times outside at Fort Leavenworth before the weather turned cold and I turned to the treadmill at the YMCA.
But this spring, looking at hitting double digits on my long runs, I knew I'd have to find longer stretches of unpaved road or trail. I also needed people to run with for safety and for help reaching my new goal this year.
It turns out that my old boss is married to someone who is in a running group in Lawrence. So, I contacted Gary and within a half hour knew where and when everyone would be meeting! Today I met the group at the Clinton Lake north shore trail head for a 10 mile run. Everyone was very welcoming and there were a few other new to the group runners as well.
Again, everybody ran way faster than me. UGH. In fact, I'm so slow that I think people think I am new to running. People mentioned it a couple times but after we talked for a while they realized I knew a little more than a newbie would know.... I've been running since 2004. lol. Oh well. And the funny part is that I've actually gained some speed this year - - I have been running in the 10-11 min/miles on paved roads and 12+ on trails. But running with faster people all the time is tough (though they are all super supportive - it's my own negative self talk) and it makes my gains in speed seem like nothing!
I will say, in my defense, the Clinton Lake trail is more technical than I've been training on so far this year. -Lots of hills and the mud was outrageous! Almost every step we sunk, slipped and slopped. Worst mud I've ever ran in for a training run. I've run in rain, hail, sleet/snow, on icy paved paths, etc. I'm not a pansy to running in less-than-perfect conditions. But the way that the mud pulled at my shoes, my knees ached at pulling back with every step. Hoping my knees heal quickly and if I have to, I'll go back to running dirt roads and wait until the trails harden.
Anyway, Gary was awesome and let the group go on so he could run my pace to keep me company (and keep me on the right trail). Thanks Gary!! Colleen also met us half way through and finished out my milage with us.
Afterward, in my car I peeled off all my wet, brown clothing and saw blisters on my feet. Dang! I never get blisters so I chalked it up to the 2 hours and 45 min of running in the mud with old socks. As soon as I can I'm going to pick up some Drymax socks that I keep reading about...
I will definitely be running with the Hawks again! I will probably let everyone know that I can run alone because I don't want to hold people back each run. They've got their own races to train for and I'd feel terrible if someone had to baby sit me each time. I think it will be good enough to know people are out there on the trails when I am, for safety.
And I'm really excited to have new trails to train on!!

Running errands

Today I decided to mix it up a bit by combining errands I needed to "run" with my 4 miler. It's almost exactly 2 miles to the Post Office from my house and the library. I found that doing this really helped to bring some purpose and new direction to my weekly run - which has been feeling like a chore lately.
Running the pavement always worrys me because I feel like they make me more prone to injuries. I felt a tweaking on the outside of my right knee and since I've been home it's felt sore. All that on a little 4 miler. But I have been mixing up my shoes lately and most of them are worn out. I think I might have put on a really old pair and I'm hoping that they were the cause of my knee pain.
Otherwise, I knocked out 3 things I had to do today in one jog. :)

14

I ran 14 miles on Friday night and I've been so bummed I haven't even wanted to write about it. I did finish. I had many successes including no nausea and really feeling good the entire run. In fact I kept getting hungry which I thought was a GREAT sign. I had some of a larabar and an all-natural fruit roll-up. Another success was being able to drink the entire 70oz in my hydration pack. I really did try to sip often the entire run and towards the end had a hard time sucking back water. I thought it was just the Nathan pack because I definitely didn't think I'd hit bottom. But I had!!! Completely emptied it.
I went back to the Golden Hawk 6 miler loop and ran it twice, then finished up with 2 miles around the Air Assult Track nearby on Post. The air was fairly cool the entire time and besides bugs hitting my chest like a car grill, it was turning out to be a fairly trouble-free run. ...Except at around mile 10 or 11 I started feeling a knee ache. I was worried this could be ITB but hoping still that it was anything else. The outside of my left knee twinged and hurt before growing into pain, searing with each step. I had to walk. I'd try to run but the pain would come immediately back radiating along my knee. This sucked. I walked for most of mile 12 trying to decide if I should just quit right there as I was nearing my car. Walking must have helped because as I kept going onto the Air Assult track for mile 13 it felt better. I finished 14 and although it still was sore, I wasn't exactly in pain anymore.
I grabbed a bag of ice and took a decent 20 minute ice bath while praying for a miracle cure. I popped some ibuprofen that night and the next day to help with inflammation. Since, I've taken Sat., Sun., and Monday off before walking my dog just now. It had been difficult to go down stairs for the first day or so but feels fine now. I'm so worried this is ITB and it's going to take me out completely like it did for my first marathon. As an overuse injury the only cure is stretching (supposedly) and strengthening the knee (supposedly) and laying off running (which I believe is the real cure here). Oh and more anti-inflammatory meds. So, that's what I've been doing. And I'm really anxious about it and praying for God to somehow heal me and let me continue to doing the one thing that I really enjoy. I'm not sure when I'm going to go out for a short run - - I'm really scared to feel that pain and know it's an over-use injury. I will probably head to the trail next so that I'm not doing the same movement over and over like I did running on the road.
Other than the knee issue I had no residual soreness. It's so sad because 14 would have been a fairly easy run for me and an easy recovery.

Waiting Game

A little video for inspiration or torture if you're not running, like me. *sigh*

I've been sitting on my arse for a few days now and worrying over my knee. I've monitored it going downstairs. Listened for clicks or aches walking the dog. I've taken ibuprofen when I remembered too. Massaged my calves. ... All just hoping that the next time I run my knee issue will be magically gone.

Most of my alternative means of entertainment happen to be visiting running blogs, perusing Runners World, reading running books, watching running DVDs, talking to runners and searching for all natural alternatives for fuel while running. So all this not-running just makes me want to drop myself off at a trail head and disappear for an hour in the woods.

I might be difficult to live with meanwhile. *sheepish grin*

Yesterday, I hung out in this little beach town and got to go to a Fresh Market grocery store. They carry a coconut water, Zico, I've been wanting to try. I'm not sure where I first got the idea, but I'm pretty sure it was an article online about alternatives to Gatorade and GU products. Coconut water (not milk or the oil) turns out to be natures' sport drink. It has five essential electrolytes; potassium, sodium, magnesium, calcium and phosphorous, and tons more potassium than commercial drinks. I'm so excited to try it during a run! Some brands like, Goya, have added sugar. The only benefit I can see from that would be some carbs during a run but I don't really want it. I went with Zico, although I hear that Vita Coco is also good.

Speaking of run, I may go out tonight around sundown and try for a short run. I'm almost scared that my knee will still feel weak and I'm just in for disappointment. Part of me wants to put it off another day and see how it feels....

The Root Finally Got Me

One reason I love running Parcours Lake Trail on Post is that I'm almost always alone. Although I usually run with my ipod headphones on, it's still nice to just enjoy the space all to myself. Sometimes, I turn it all off and just listen to the forest and the padding of my feet on dirt. It's glorious. It sets my whole day to right. I think. I talk to God. I just watch the ground go under me and trees go over me.

The canopy is pretty thick so even though I started my run at noon, I never felt overheated. I went through a huge Powerade zero however because I wasn't sure how much I was planning to run. I looped around one trail 3 times - and going off my last GPS reading (I had forgotten my watch), it should be about 1.3 miles a loop. I forgot to check the time when I got back to my car so I have no idea how long I was out there. So I finished up around 3.9 miles. I definitely could have gone more but I'm not sure I am completely healed from this weekend because some things started breaking down.


After tripping on a root, hard, my right knee started clicking. *worry* In addition, I had cramping and soreness on my right calf and right back thigh. After my run I took ibuprofen to combat inflammation and I'll be resting it as much as possible.... even taking a couple days off I suspect.

*fingers crossed*

Funny though that just in my last post I mentioned something about my fear of tripping over a stump (near a snake).

In the picture to the right I was trying to capture a shot of a blackhawk roaring overhead. It's a speck on the left side of the opening in the tree cover. Today a TH-67 helicopter crashed near Hartford, AL killing the Instructor Pilot and sending the student pilot to the hospital. These soldiers really put their lives on the line to do their jobs and the familes certainly risk a lot to be a military family.