Night Runner

I don't normally run at night but rain has poured here for a week and I haven't been running the trails.
But tonight, the sky cleared, the roads were dry and the air was still except for me slicing through for 4.5 miles.
What I'm loving about night running is the element of surprise. I smell the strong fragrance of honeysuckle all of a sudden but can't see it's source. I hear the trickling of water going down storm drains. My head lamp catches a frog leaping just out of my path. Street lights momentarily light up a bit of earth and flying insects as I pass.
Its the same streets I drive, walk my dog, and go about my errands but at night, it's a brand new trail I've never explored.

Mother's Day 5k

Before moving to Alabama, my Mom and I participated in the Mother's Day Run a couple years in a row. Now that I've moved back, we decided to continue the tradition. My mom has had foot issues, including surgery, so we took it nice and slow. I'm happy to do that anyway because the reason we do it is just to enjoy the experience and each other. I had also run my 16 miles the day before so it felt good just to walk and stretch out the legs.
There were signs all along the course with sayings that Moms say:

"You'll thank me when you're older."
"I don't care who started it."
"Wear clean panties in case you get in a wreck."

Hehe. We laughed because they were true and it was a nice touch to the race. Afterward there were long lines for the free food. It was ridiculous and so we skipped it. I couldn't have eaten anything but brown bananas anyway. Mostly, this race is an average road 5k but I love doing it because I get to be with my Mommie.

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: Black Diamond "Cosmo" Headlamp

Wet earth, my foggy breath, head light burning, damp clods of grass looking like frogs, twigs looking like snakes, still night air... I'm night running.

I had planned to run with the girls out on the Sandrat trails today but it's been raining for about 24 hours. At the risk of sounding like a wimp, I honestly didn't feel like dealing with the mud. I need to run 14 miles Saturday so getting my shoes completely muddy out there tonight, and then having to wash them out - they'd never be dry in time to do my mileage. Sometimes I can set them out in a hot sun and they might be ready in a little over a day - but it's supposed to rain a lot in the next 3 days so that's not happening. I actually don't even know when I'm going to get the 14 in but as soon as there's a break in the weather, I'm going to be out there laying it down.

I had already resigned to the fact that I just wouldn't get a run in today. I kept thinking however that I hadn't run since my Monday ...and that was eating at me a bit. I want to keep building my base miles. Running 4 miles is pretty much a breeze these days and I'd like to push it to where 8 miles feels easy. It already is very, very doable and on flat surfaces it is a pretty easy run. But, I can't wait for the day it feels just as easy as 4.

I went outside to let the dog out and realized it had stopped raining. The temperature had lifted a little as warm air infiltrated the cool. Out there I decided it'd be a great night to test my headlamp. I had picked it up last year but didn't do any races that started in the dark. I definitely had some training runs that ended in the dark unplanned but never had the headlamp on me.

I ran on city streets so the street lamps lit my way fairly well. But on the darker streets I was able to see just how well the Black Diamond Cosmo lit up the pavement. I don't have anything to compare it to but I believe this will be good enough for my purposes. Certainly, it's a lot less Blair Witch Project (read: jumpy) than holding a flashlight. The headlamp is just a lot smoother and more convenient than holding one more thing in your hands.

The Black Diamond Cosmo is also super light. I have tried out an electrician's head lamp before which is a bit bigger (as well as older) and the Diamond has definitely done a good job minimizing the weight. I would forget that I even had it on. It straps very snugly to my head and didn't move as I worked up a pretty good sweat. There are three settings: Hold to turn on (3 LED lights), push again to dim, push again to flash/blink and hold to turn off. The rubber button for these settings is fairly large, on top of the device, and I was able to access those settings easily while on the move. For being so powerful, the light is pretty compact and I can see taking it off when I don't need it and stowing it in my Nathan Intensity side mesh pockets or in the back, larger zip pocket.

As for the cons, I noticed two minor ones toward the 45 minute mark of my 4 mile run. I felt like it kind of made me itch. I probably have sensitive skin however and maybe having something strapped to my sweating skin was a little irritating. I don't know, but I feel like it was pretty minor. Secondly however, I noticed I had a headache toward the end of the run. I have no idea if this is due to the tightness of the strap, the moving light I'm constantly following or if it's completely unrelated. The pollen count has been astronomical lately - but it had just rained, and I think that's supposed to suppress environmental allergies isn't it? But still, it will take a few night runs to find out if the headache is related to the headlamp. And if it is an issue of following a shinning light in the dark, no headlamp is really going to fix that for me. I would say though, if I have to wear it for more than an hour, it could be more than a minor issue. We'll see though - maybe it'll just take some practice!

Overall, I would recommend it!

Black Diamond "Cosmo"

• Retail: $29.95
• 32 meters max light distance
• 3 LED lights
• High and low beams plus strobe signal light
• Water-resistant
• Uses three AAA batteries

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. :)

Some Sun and some Run

Prior to yesterday, it had been snowing for three days! :( I lost my free YMCA gym membership on the 17th so I couldn't run my 6 miler scheduled for this weekend indoors or outdoors.
Yesterday, however, the sun came out and was shinning warm and strong. It melted about 3/4 of the snow and then today, the sun was working on melting the rest.
Although it felt like summer, I still didn't feel like running! This kinda shocked me because usually the sun pulls me outdoors. I decided to get my running clothes on and take the dog out on a walk to get my blood flowing. That helped wake me up and put a little energy in my step.
Anouk (puggle) was so happy to be walking: tail up and bouncing, tongue out, panting.... bliss!
Once we got home, I hopped into my car and drove an exit down where the neighborhoods have sidewalks. My neighborhood sucks on so many levels... tight hills, sidewalks that disappear and reappear, country roads where drivers can not see a runner because of the hills and overgrowth as well as a lack of shoulder for someone to safely move over for on coming traffic.
So, although this neighborhood is just as boring and the views are basically middle class mid-west suburbia, it's safe and there's a grassy area on both sides of the sidewalks. I try to run in the grass most of the time. Usually I only pop over to the sidewalk if I'm going uphill and want to bring my heart rate down. Since I don't have easy access to real trails here, I feel like running in the grass strengthens my legs and works my stabilizer muscles enough to simulate trail running. You also have to pay attention to the ground just like trail running... there are frequent dips, holes and uneven terrain that could be a quick ankle twister. Also, I can tell my heart rate jumps up pretty quickly due to having to push off ground that gives rather than hard concrete. Lastly, I hope that by opting for the grass I am pounding the pavement less which hopefully means less chance for injuries that road running seems to produce.
I had scheduled 6 miles but only got in 5. In addition to taking days off due to weather, on Thursday I only got in 2 miles so my legs were really feeling this workout. I also didn't have any coconut water so my Nathan was filled with plain water and my legs cramped up pretty good the last mile. The sun felt hot and at 60 degrees outside it probably felt like 80 running - I even got a light sun burn (reminder: start wearing sunblock)! I decided that since this coming weekend calls for 10 miles, I'd give myself a break and not push my legs now.
Usually, I hate snakes but seeing this little guy sunbathing on the side walk made me think that maybe Spring is here to stay and Summer is around the corner!

A Girl in the World

Went over to another neighborhood to put in 2 - 4 miles. I'm disappointed to say I only worked up to 2. I'm obviously having motivation problems here big time. I've said it before on this blog, but running around a bunch of neighborhoods is boring and I have a hard time pulling myself out there.
I feel trapped into neighborhood running though. There is a huge trail system in a forest around a local county lake but it's just completely unsafe to run there alone. Even some guys I know don't go there at night by themselves as it's surrounded by some not-so-great areas. There are park rangers, but it's pretty big and if you're going to run miles, it's not like someone can keep an eye on you the whole time.
There is also a system of paved trails that the city maintains. These are really nice but two problems there are safety (every year there's a women who get attacked on the trail system it seems) and secondly, I don't want to put in the majority of my mileage on roads. It just leads to injury for me.
I thought about starting to pay for a gym membership but I just had 6 months of free access to a YMCA and although I appreciated being able to cross train, I know I'd never want to do the majority of my mileage on a treadmill. Running for me is about life and being in nature. Treadmill running is just something I do when I have to get in some miles and there is no other option in sight.
The best thing that could happen to be is to find someone to run with.... Someone with the same mileage goals in mind and who runs at the same pace. Almost everybody I've ever run with, runs faster than me and one of us ends up frustrated. I'm getting faster by continuing my leg workouts, but still, I absolutely hate being pushed on my daily runs. - Unless it's a run where I'm working on speed, I just want to be working in my zone.
I used to run with a group on the weekends and I could join a group. But it still leaves me with the rest of the week, running in my neighborhoods.
Anyway, it's just where things have to be right now I think.
I feel frustrated often about being a woman and having the safety issues that men might not face. A woman just can't run anywhere without safety being a concern. Men also have situations where that is true, but it seems the majority feel free to run wherever and whenever they want. A lot of woman do it too, I know. I read some trail runner blogs where girls set out for miles on their own. Sometimes I think that maybe I should just do it.... but the truth is, I'd be so full of anxiety that someone was going to mess with me out there that I'd just not even be able to enjoy the miles.

Current sources of motivation:
Dirt Diva (trail runner/ultra runner)
Lisa (ultrarunner)

Floor workout and Four Miles

Snapped a picture of the area I'm trying to run in these days. It was pretty much all long, rolling hills. It is better than my neighborhood however because of the wide shoulder and sidewalk.
I had 4 miles to do today on the schedule and got in 3.75. Close enough.
I've been doing my floor workouts - legs/abs/yoga - for a couple weeks now and I really think it's helping! I guess I'm surprised by this. The Runners World articles I collected with exercises for runners shows how each routine is targeted towards an area running requires for power or balance, etc. I found myself running at a faster pace, often. I'd look down at my watch and I'd be running in the 10:30 or 11 or 11:30 pace!? I did also have to stop and walk more here and there. My cardiovascular system might be lagging behind where my legs are ready to be! This has really motivated me to continue these floor routines! I would love to pick up my pace a little without having to do a bunch of sprinting. I also really believe this might strengthen the knee and hip area and help me to not get my ITB type injuries. Coupled with yoga and stretching my hips/thighs, of course.

Neighborhood Loop 3 mile

Three mile loop around the neighborhood today. Still unsafe. Still dodging cars and smelling gas fumes.
Mostly I've been working out at the YMCA because we keep getting snow dumped on us here. Storm after storm after storm.
Unfortunately, my free YMCA membership expires mid-month so hopefully the weather improves enough that I can run outside. I think I'm just going to have to commit to driving to other locations to run.
One new thing I've started doing are a series of core and leg exercises at home. I'm really trying exercises to build up the muscles around my knees and hips. I've read that doing it helps to stabilize those areas when I run and may even ward off ITB and knee injuries. I got the routines from old Runner's World magazines. I've been thinking about cutting them out and sort of pasting them onto new paper so I don't have to flip through the magazine and find them each time. It'd be a way to collect floor exercises I can do at home and add to my routine. After abs and legs I follow up with a series of yoga poses for flexibility and stretching. This little routine is just something I can do on days I can't run (especially due to the weather) to make me feel like I'm doing something towards my running goals. And who knows, maybe I'll be injury free this year!

Neighborhood loop 3 miler

Went running outside for the first time this year. It's been a long winter. Snowy. Crazy amounts of snow for this area. Ice. Mad ice. And I think everybody has had cabin fever.
So, that's why I haven't posted much. I've gone to the gym here and there doing the elliptical and treadmill but even that I've skipped out on. Who wants to drive when you've just gotten 8 inches of snow. Ugh.
Everyone in the area kept saying they hadn't seen snow like this in Kansas. I think it was especially hard for me just coming from Southern Alabama where the winter is very mild. In the deep South there was maybe 1 or 2 nights where there was a possibility of temps getting down to 30 degrees and everyone was worried about their plants. Ha! Most days during the dead of winter the temps reached above 50 or even sometimes into 60 degrees if I remember correctly. So, being stuck inside here. Being cold all the time now. ...Makes a depressing season. And it's only early February so we're probably not over winter until mid-March.
I tried to be positive today and find three runnable miles near my house. I found three miles but they weren't exactly easy or safe. I've mentioned it before but a lot of the roads near me don't have sidewalks. They are old roads that are still narrow with ditches on both sides. There's no shoulder to safely hug when cars go by. Miles one and two are on these types of roads and one is super hilly. Tall hills where the oncoming cars crest the top and can't see you. Since there's very little to no shoulder for me to be out of the way, I really have to listen for cars and try to move over the tops of the hills when I am fairly certain I'm the only one on the road.
It's a lot of work just to try to run a simple three miles. But it's all I've got right now except for some treadmill running at the gym.

How To Train in a New Heart Rate Zone

Ummm.

The things you see on your daily run in suburbia.

Today I was minding my own business, running the along most boring side walk in a neighborhood near mine. As I was coming up the hill, I saw a guy standing in the middle of the side walk facing the houses on the opposite side of the street. He set up, drew up his arms, which held an archery long bow and arrow and was shooting these across the street, across the opposing yard and into his fence!

I couldn't believe how serious the bow and arrow looked. It freaked me out actually. I dawned on me why the Indians used it - it's so fast and effective! It just sinks right into the target with smoothness. As I passed by him I got a chill. I don't know why - he wasn't unfriendly. He didn't say anything and did pause his shooting but I just felt...... a little scared. He could totally turn on me in a second and take me out with that thing! It might as well have been someone shooting a gun in the street.

Maybe I'm over -dramatic but I felt uncomfortable about it. It also seemed a little unsafe. What if an animal or kid came into his yard or was playing beyond his fence and he couldn't see them? What if he accidentally aimed wildly? He should take it out to a field in my opinion.

Anyway, that definitely took my run out of boredom and into a new heart rate zone!

Neighborhood Run

Well, I tried.
I tried to run in my neighborhood. It's boring. It's paved. It's very, very hilly... The closests streets are filled with houses and then the closest roads are so country there's no place to run.
The country roads are narrow, shoulderless and back up to fences and trees. It's just not safe as cars zoom past and I barely can get out of the way - which basically forced me to stop running every 30 seconds.
So, daily runs are going to be a challenge...

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.

Currently Listening: 50/50

I went back to the Golden Hawk Course for my weekend "long" run. I was hoping to do 8 miles but only ended up with 6. I hadn't had energy all day but towards the end of the afternoon I found a little spark and took off. I am glad for what I was able to get done and without any problemos - no aches, no nausea, and drank plenty of water.
The hour and 20 min went pretty quickly as I was listening to Dean Karnazes new book: 50/50: Secrets I Learned Running 50 Marathons in 50 Days -- and How You Too Can Achieve Super Endurance! I'm probably 3/4 through the book and at his 26th marathon (out of 50). It's been an interesting book with a review of each marathon he accomplished in 50 days as well as tips and tricks peppered throughout. A lot of his information is obvious and he admits that his ability to run extreme distances is probably due to genetics, but I still recommend the book. The uniqueness of the subject is in the newness of each day, which brings a different marathon in a different state, with a changed climate and new people. So every chapter really is a new story, building on the aches or tiredness or drama or inspiration of the day before. I don't think this is a take-home book of technical ideas for the veteran marathoner but more of a story about running. The title leads a reader to believe they will learn how to run so far, so often, but I'm not sure that the instructions to do that are really there in the book. New marathoners will find lots of tips, but most of them are looking to just complete the distance, not yet, surpass it. Like I said, it's more of a collection of stories with his personal tips here and there.
As an author, he is really likable. Dean doesn't seem to be the media lover he is made out to be as he states over and over in different ways how he is truly an introvert. However, his "good old boy" persona does get a little grating. I found myself rolling my eyes at some of his comments about doing it all for the children and some other well-chosen ways of looking like he's completely self-less and has no idea how perfect he is... But other times he comes across as very caring and honest. Who knows, but it's a decent book to help keep your mind occupied while running. And I've found a great little technique for audio books. I've been stuffing my iphone in one of the mesh chest pockets of my Nathan Intensity vest on speaker phone. So I can listen to music or an audio book without using headphones at all. (You can't wear headphones while running on Post.) I wondered if it'd just drain the heck out of my battery but I used it on my 12 mile run and by turning the screen off while the audio book is still playing, it barely even uses battery power - and that was over 2.5 hours! Also, I'm VERY happy with my Garmin 405 battery. Reviewers all over the place complained about the battery life, but again, on my last 12 mile run, I think I still had 60-80% of battery life left in it. Whatever it was, I remember being shocked - because reviewers seemed to act like it'd never last for any decent run. I also want to note that I was using the GPS and the Heart Rate Monitor functionality!
So anyway, a good run this weekend and really happy to be able to enjoy a book and stay engaged the whole time!

Golden Hawk 12 Mile Run

On Sunday morning at 6am I started the Golden Hawk 6 mile course. This route is 100% road but I ran on the grass when I could. Since it was so early, I saw very few cars. I wish I could stay on the trails but the only ones we are "authorized" to run on are short 2 mile-ish loops. I was not going to loop 6 times on the same path, especially since I did that for my 10 miler (5 loops).

The humidity was choakingly thick. I had started early just to avoid the heat and worried that I'd still be in for a steamer. Oddly though, as the sun came up it seemed to burn away the moisture and cloud cover moved in, keeping the temps down. Every so often I'd feel an almost cool, refreshing breeze move past me! Nice!

My legs and previous weak areas (calves, left knee and heels) felt really great the entire run. I've been using a hand massager on them and working out any knots I feel during the week. I also was back to wearing my Brooks Adrenaline 9 and they felt great on the grass as well as brief trips over asphalt. The major battle I had for this run was nausea - almost the entire time on and off. - - I'm still experimenting with food however, and pretty much stuck to all natural products this run. I'm just wondering if my stomach is going to be my achilles heel, causing issues no matter what I throw down it. In all other areas I seemed fine (ie: no cramping). Towards the 10th mile and then definitely at the 11th, I was running out of energy. And I know why... I simply had not been able to take in enough calories. I'm so freaking slow - especially running in grass and on trail - that in 3 hours, I had probably depleted all I had in me. I tried to eat half a luna moon around the 6th mile and could only get that much down before spitting out the rest, wishing to throw up.

Let's see, about 45 min before running I ate an Almond & Coconut KIND bar, 1/3 of a Sugar-free Red Bull, and some coconut water. I did want to eat the bar a little earlier but I was already waking up at 5am to do that and really, that's going to be the earliest I'm rising. Then, during the run I had a total of 1.5 luna moons, which are the size of 2 gummie bears. Not much. And my Nathan was filled with very, very watered down Clif Luna Sports Drink. Also interesting to note, I filled my 70oz bladder up completely and only drank 30oz. I'm sure I should be drinking more since it took me hours to finish. Then, I finished the coconut water after my run.

So, disappointingly, the nausea that haunted me in the past is still nagging me even though I'm trying to go as natural and easily digestible as possible. I don't know... maybe I still need to go more broken down, more close to the earth. I'm considering honey as my only source of fuel. Or even a honey product like Stinger. At Whole Foods I used to be able to buy raw honey sticks where you bite off the top and stir it into a drink or whatever. I don't have anything like that local but it would be convenient and easily absorbed. So, if I went the honey route, I'd probably want to get into S-caps (sodium and potassium) and then drink plain water from the bladder. Hitting some coconut water (5 electrolytes & 60 calories for energy) whenever I can as well. That would really pair down the amount of work my stomach has to do and maybe, eliminate the nausea.

Anyhow, to rap this up, next weekend I should only go out and do 8. On my last run I kept thinking I needed to re-do this 12 miler. I don't know why.... maybe just to go out and do it stronger before moving up again. I have a little bit of healthy fear about pushing mileage in one run. Things are going good and I want this to last - even if that means backing off.

Goal: I would really like to do the Dogwood Canyon 50k (31 miles) Oct 25, 2009. If I keep going up in mileage every two weeks I can probably hit 26 miles two weeks prior to the race. That should be enough training to go out and try for my first ultramarathon!

Link: Dogwood Canyon Nature Park, Missouri-Arkansas


Note: Update 4/21/10... I now know that most of the products I was eating contain ingredients such as citric acid which are usually made from corn. Corn causes a lot of problems in my body and probably caused a lot of the issues I experienced that day.

Review: Nathan Intensity 2L hydration pack

4 mile run tonight while the sun was setting.
The rest of my pictures were deleted by an MP who tracked me down on a complaint that I was photographing the base. He took my iPhone, then viewed and deleted the pictures before writing me up. I wasn't even aware that I had been doing something wrong.
A very upsetting end to a nice run.
Anyhow, 12 miles to run down sometime this weekend. I'm feeling a little jaded right now but hopefully I'll get into the spirit soon.

Otherwise in the news, I received my Nathan Intensity 2L hydration pack! I took it on my short run tonight to work out the kinks before really needing it on longer distances.

Pros:
Didn't bounce.
Small and tight on my back but yet holds more than I even need to carry right now.
Easy to adjust - I think.
Easy to take apart and clean.
Key ring and strap so the keys don't bounce at all in the bag.
Mesh pocket holds my iPhone while I have it on speaker so I can hear music (because you can't wear headphones running on base).

Cons:
Bite valve was very stiff and I had a difficult time getting a sip and then pushing it back in to lock. This SUCKED. I tried using my fingers and my teeth. It is very difficult to pull out and in on top of having slick sweaty fingers.
I felt rubbing against a piece of plastic under one arm... I'm worried about chaffing and need to look at adjusting it differently if possible.
And lastly, the cords all seemed to loosen up as I ran and I had to keep adjusting them tighter. I am not sure if this is my problem or if the fabric is too slick. I'm really worried about this one because I'm not sure I can knot the cords in place because they'll stick out and rub against my arms I think.
Argh. I really do like this water pack.... It got GREAT reviews all over with only the mention of the bite valve problem. I think there have been complaints about the bladder but I'm wondering if I have an updated model because mine seemed secure. It does slosh, but didn't really move around or slouch - and I definitely didn't notice it beyond hearing water in it.
I'm just not sure if the issues are all me yet or if it's the Nathan design. It was kind of a love/hate run with it tonight and that has me a little worried. I am really, really not a big fan of hand carrying water though, so I'm going to really try to make this work.
I did get a good deal on mine: $69 on Amazon with no tax and no shipping (I got the last one sold by Amazon however). I couldn't find it anywhere local and online it's normally $85 plus possibly the tax/shipping on top!

Eventful 4 miler

Tonight the plan was to run by the Chinook heliport and see the guys take off in their helicopters. Sounded like some good scenery! Furthermore, the weather was awesome at a "cool" -80 degrees!
I arrived at Knox ARMY heliport around 7pm. When I arrived, I saw all the Chinook heli's, maintenance crews, soldiers ...AND firetrucks, ambulances and MP cars!?
My first thought was that either someone had a bad takeoff or there was a electrical fire during their start up.... or something... I debated over my run in case they tried to reach me... Then figured I might as well and just take my phone. Also if I didn't get on the road, I wouldn't make it back in time to see them off. I grabbed my small bottle and phone and took off for the Hanchey ARMY Heliport. The intersection at that field makes 2 miles, for an out-and-back total of 4 miles.
I felt great this run! I had been drinking my sample of (Clif) Luna Sport Electrolyte Splash electrolyte drink. Zero corn syurp and gluten free! I had also had one blueberry luna moon with a lot of water. I had great energy the entire run and no cramping at all.
Half way through they called to see where I was but we had a bad connection since they were in a running helicopter and I was on a country back road. *sigh* I said I was 2 miles down the road at Hanchey which would take at least 20 minutes to get back. Since I could hear the rotor blades turning loudly in the background I figured they were starting up... if so, I didn't know how long I had before they left, especially since they were having to wait on maintanence.
After getting off the phone, I started to run back faster. I was somewhere in the 10 minute mile range. It was starting to get dark and cars were a little more frequent today than on Sunday when I ran the same stretch (but shorter loops). I really wanted to try to see them off and snap a few photos so I pushed it hard. My legs and lungs pretty much max and I'd have to walk here and there, but within seconds I'd remind myself of my goal and run again. No true cramping ever felt in my legs... just a feeling of overwhelming... something... and I'd have to slow down.
By the time I hit the forest before the airfield, all the Chinooks were on full power. The sound was like constant thunder vibrating through the trees. For probably a half mile or more it sounded like the huge helicopter was hovering over my head. I kept thinking I was closer than I really was because the sound was already so loud. Just as I was nearing the edge of the forest two Chinooks took off in front of me. I reached the airfield and saw two more go to a hover before taking off. Then, walking the last bit to my car, another hovered for awhile and took off.
Signs warn passerbys of high wind and I've heard that the breeze from a Chinook can push over motorcycles and cars! They are really powerful with double rotor blades and engines. There were a lot more helicopters on the tarmac and a lot of noise but it was dark, so I couldn't tell if there were anymore helicopters leaving.
Turns out I had finished 4 miles in 52 minutes. The first two miles were a lot more casual than the last two for sure! I can tell by my Garmin stats I was really booking it as well - my heart rate for the last 15 minutes went from the 180 range to 196! My max heart rate is estimated at 185. lol. Yeah,... well, like I said, I was workin it!

Note: I found out later that the emergency vechicles were there because someone fell out or off of a Chinook.

Change Up

I wasn't planning on running until I put on my shoes and headed out the door. My knee had been tender, especially on stairs lately so I haven't pushed myself at all. The most I had done for the last 4 days was the daily one mile dog walk. So, by now, I had enough of sitting around.

Driving around post, I was thinking of changing things up. Firstly, I put on my older Brooks Adrenaline 8 shoes, the predecessor to it's upgrade that I usually wear. I thought that maybe I needed to get back to switching off between two shoes to avoid overuse injuries. Then, I added coconut water to my powerade zero to try out the natural carbs and extra potassium for avoiding leg cramps and soreness. I also decided to get out of the forest and run some open road. Maybe running the technical trail every time was wearing out my knee... I thought a smoother surface might be in order. Smooth, but it was not flat I should add. Lastly, I had received my Clif Bar samples and wanted to try something. I opened up the Blueberry Luna Moons and popped one in with a couple big swigs of my mixed brew. It was much better than the Clif Shot Bloks. Much better. It tasted a lot more natural and it was a smaller serving. Another change in this run - no iPod. I had forgotten my headphones and anyway it's against Fort Rucker rules to wear headphones while running near roads.
I decided to start my run near the beginning/ending of my last 8 mile run on Hatch road. This 3 mile section spreads from the Engineer/Hatch road intersection, past the Chinook helicopters at Knox ARMY Heliport to the Hanche Heliport turn where the Apache and Kiowa pilots train. It would be just a few hills, some new scenery and low traffic. My first concern though was where to park. I pulled into Knox AHP, where an MP was staked out and asked him for suggestions. He was super helpful and said parking on the side of the road is fine but recommended a hidden parking lot just behind the tarmac. So this way I would start my run at the Chinook AHP and use my GPS watch to just mark out when to turn around.
I take off and in the 1st mile I decided to run 6 that day, as long as my knee felt good. I also realized I had left my Powerade/Coconut brew on top my car. Great, it'll boil there until I returned. The sun was blazing at about 92 degrees. The southern sunlight is totally different than back home in Kansas too. The only way I can explain it is that it's just really intense.
Pretty quickly my run deteriorated. Although there was a storm coming and thunder in the distance, shady spots of road seemed far and few between. Energy just seemed to leak out of my body. The missing hydration was a little bit of a mental blow as well as physical. I decided the best thing to do was shorten my loop. Not total distance, just shorten my out-and-back to 1.5 miles so I can return to my car halfway and reassess the situation.
I noticed after peeing in the woods that I had these black specks all over my legs. Looking closer, they were just bits of plant debris. Whew, thought they could be small bugs.
And at 3 miles, I reached my car, grabbed my warm water and chugged a good bit. My stomach had been cramping and my sweat was really cool on my body which I read is a sign of heat exhaustion. It was obviously really hot outside and I felt really hot, but there's also a chill close to my skin. My body was workin hard to bring down the internal temps. I sat for a bit in my car, which I don't normally do. My thoughts were pretty negative...
"You just did 10 last weekend and you can't even do 3 now?"
"You're walking waaaay too much, you should be going faster."
"People are totally watching you from the heliport and stressing you're a bomber...quit looking at the gate guards so much."
"My knee is gonna give out..."
"Wow, my shirt is soaked."
"Maybe peeing again would help my stomach cramps... or throwing up."
"Maybe I ate too soon to running, ...too much sugar... too much new stuff...."
"Why can't I look like the Runners World covers all tan, sweat gleaming, and effortless form.."

*sigh*
As if the run isn't hard enough.
I decided I felt a little better. I grabbed a water bottle and headed back out to double my mileage. Within the first mile I was considering turning around. My body just felt exhausted.
I looked down at my legs with the specks still on them and they seemed to be moving individually. Maybe they were bugs after all! I bent down to look closer.. Naw, they're not moving. I picked one on my hand - definitely plant parts. Geesh.
Okay, now it's time for my own mental tricks. I invited tiredness to jump on my back and I accepted how I felt. I kept telling myself something a civil war soldier in The Blue and The Gray would tell himself: the body can go farther than the mind. My running friend texted and I put her on speaker and told her how I felt. She encouraged me and it helped. Laughing and smiling I got off the phone. A mile or two down the road a cyclist that had whizzed past me before, waving, now slowed down to almost a stop and asked me if I had enough water. Awe. Damn, that was nice. I assured him I did and after commiserating about the heat he started grinding up the hill that was in front of us, hooping and hollering. I was smiling again and soon enough I saw the Chinook, monstrous on a runway, before me and that meant my car was near. I finished 6 miles. Not the longest run I've done my any means, but it wasn't the easiest to lay down either.

Small Victories

About 6:00 this morning, I get up, get dressed and peered outside. Rain, but slowly stopping. Next, I drove around my usual running spots to figure out where I was gonna lay down 8 miles.
I checked out the dirt road near the blackhawk heliport. Verdict: too muddy. I need to run today and minimize issues.
Next, I went over to where I had done my off-road runs near the grenade qualifying area. On the way there, I was eyeing Hatch Road. It runs from Andrews, the main road, to the Apache and Chinook heliports. I mark out 4 miles from Andrews to Engineer Road. Going out-and-back twice makes 8 total. This way I'll have access to my car halfway through.
Right away someone stops to ask if I need help. Nice! I guess you know you're a distance (vs sprint) runner when you're running by yourself, in the middle of nowhere, so that any reasoning person would think you're stranded.
I set out in the grass along the road at 6:50 a.m. Within a few steps, I realize, my shoes are getting soaked. Now, I've just mentioned getting wet/dirty twice, so before I start sounding like I can't deal with that I should note that I've run in mud, ice, rain, snow and temps so cold that my hair froze and sweat froze outside my clothing. My real worry is that wet = blisters. Especially if you don't have the right socks and I was wearing a target lycra-cotton mix that I didn't know if I could trust.
Runners, like animals in the wild, are constantly mindful of any and all factors that will take you out. For most, blisters are one of those and they freaking take forever to heal.
After quickly mind scanning alternative locations I decided firstly that my shoes AND socks were already completely soaked. So relocating won't change that circumstance. Secondly, any other location besides the Beaver Lake paved trail would also pose wet feet/sock issues. Short trail loops? Sidewalk? I'm already bored just thinking about it - no way.
I press on, sloshing. For being mostly a country road surrounded in forests, the grass was mostly short to medium length. I got whippings across my legs often, but it wasn't bad. The hills were tolerable - mostly long and I walked when I needed to. After 4 miles I was back at my car and ate an organic fruit roll up in loo of an energy gel. I've never loved gels and now that I have food sensitivities, I want to experiment with other sources of natural sugar/energy. I think it worked with only a little stomach upset right after consuming it, then going away quickly. I also carried my baby gatorade (powerade zero) bottle, drinking all of it over the course of 8 miles. My run ended at 8:20 on the mark for a total of 1 hr 30 min.
I ended with walking a lot of the last mile probably. My legs felt full of lactic acid and soreness was setting in. The energy blast from any stores were running out. But, ending, I felt really good. I couldn't have gone another mile with any decent effort but 8 miles was exactly where I needed to be and took pushing but not too much.
I'm ALMOST back to half-marathon distance!! It also felt like a small victory knowing I can definately knock out a 10k. That is one thing that I do love about running.. it's a series of small victories. A negative thought, pushed through. A twinge of soreness, worked out. Basic necessities felt, like thirst, and satisfied. Fatigue sets in, and then restoration.
I thought of a lot of very other elloquent sounding philosophies about running and how it's life in miniature, but most thoughts were lost among the miles. *sigh*
Next week I will probably drop down to 6 miles again before upping the next week to 8 or 10 miles. I should probably repeat my 8 miler and keep building slowly and patiently.
P.S. I ended up with only one blister; left foot, pinky toe. Popped it and spread antibacterial on to hopefully speed healing!

Fort Rucker Chili 5k Run

Since moving to Fort Rucker at the beginning of the year I have been trying to work out regularly but not building any mileage. I run a couple times a week on the Beaver Lake Trail (paved) for one or two miles. Alternatively, I'll walk the dog there for up to three miles. Three days a week I go to a spinning class at the gym on Post. The instructor is a cyclist and runs the group sessions as if we were really outside. She's great at giving visual imagery and challenging us to challenge ourselves.
Today I ran in the 17th Annual Fort Rucker Chili 5k Run & Cook off at Howze Field, Fort Rucker, Alabama. I had pre-registered at the gym but needed to pick up my race bib and t-shirt prior to the race - along with everybody else. There was a chili cooking contest going on simultaneously, so I parked near the crowd and planned to walk around and find the race registration table. A funny note about the chili cook off: there were multiple awards, one being 'worst tasting!!" lol.
Anyhow, so I walked and walked and asked people where the heck it was and followed every piece of advice to no avail. Finally after walking around for 20 minutes and getting too close to the race start I finally got back in my car to drive the gym (someone said registration was held there one year). I arrive at the gym and ask the person at the front desk about the race and she says she had no clue what I'm talking about. Ooookay.
I go back out and get in my car driving around the entire other side of the parade field (which you can't see from the opposing side) and run into some people directing traffic. Turns out I'm talking to the race director himself! I'm finally pointed to the registration table but, I'm not allowed to park near the parking area where they are set up. ARRRRGH.
Finally, I temporarily park, get my bib and get back into the car to drive somewhere else to find parking while I'm in the run. I had to go over to the entire other side again to park and then get out and walk all the way back to the registration area where the start is located.
I felt like I'd already done my 5K!
Standing at the start line I made sure to position myself at the back. A lot of the runners were soldiers and their units so I assumed they would be in it to run it hard. The race is off on time and we wind through the single soldiers 1950's orange brick housing mostly. Pretty much the most uninteresting part of the base. Wow, they really could have chosen better views of the Post but I assume these streets were easy to shut down traffic-wise.
I didn't have a great race and walked a lot. My energy this year has been low. Every workout feels like a great effort and I never seem to be able to improve much but yet have to recover a lot.
Doing a race gave me a feel for participating in the running community again, but I'm just so far away in endurance that it is bittersweet.