218th Regimental Dining Out 11/21/09

I had such a great day on the trails yesterday. I completed 23.3 miles, for a total of 56 miles for the week. I have 12 on Sunday, and then a recovery week. I need one. I've been building for 5 weeks now. Time for a break.
For this week's long run, I used Gu packs, and Cytomax. I timed it so that I had a Gu every hour. I ate a pb & j at 2 1/2 hours, and drank about 35 ounces of Cytomax. I noticed that I was about 25 minutes faster this week at the 20 mile mark, compard to last week. I also realized towards the end of the run, that I never walked. The only time I stopped, was to eat. I only took 8 minutes to eat my sandwich, change my Cytomax bottle, drink water, take out my old and replace the new Gu packs. Not a bad pit stop.
I did fall, however. I got distracted when I bumped my iPod shuffle, and replayed the same 1 hour techno. It would have been the third time in a row. I got frustrated because I was in a good zone. Then I had to go and fall. I only scraped my left leg a little, but it left quite a bump. I'm waiting for the bruise to appear.
My overall time was 1 minute faster per mile than last Saturday's run, and I went 3.3 miles further. I think I planned it right this week. It was such a great run. I love it when things work out.
Of course I had to go soak in the pool for 10 minutes. I didn't have any neighbors looking at me this time. Maybe they were hiding from me. Anyone who sits in a 50 degree pool has to be mentally deranged.
I did 12 miles this morning. This was an even bigger struggle than last Sunday's run. I started with loops around the apt complex, but after 7 miles, I decided I needed to take a 5 minute break. I went inside, and thought I just can't go back out there to run in circles again. So I grabbed my dog, Stephanie, and ran down highway 1 to a neighborhood, and ran there. I finished up the 12, but it was a struggle. I haven't felt like that in a long time.
Thank God for recovery weeks.

The dedication of a trail runner.

It's always nice to try a new trail. I was prepared to go 23 miles on a trail I've never run before, having packed all my Cytomax, peanutbutter and jelly sandwiches (one for during the run, one for recovery), plenty of water, and my trail map.
When I parked, I was amazed at how many people I saw at the trailhead. Some were on bikes, some were coming off the trail after their run.
The first trail was Firebreak Trail West, very runnable, with pine needle coverings and leaves. It joined another trail for a while, and then split onto Midlands Mountain Trail. I took the second trail all the way to "Spiderwoman 2" trail.
I saw the sign directing me to the trail, but I saw 3 leading trails. OK, which one do I take? I gambled and took the middle trail. This one worked.
This one was very technical, but nothing I'm not used to. After about 10 minutes, I came up to the Broad River. What an amazing sight. It was high and running fast from the week's storms. I had to just stop and watch it for a few minutes. And then I moved on. That's when I realized that the map I had was not completely accurate. I looked at the map, and noticed that the trail I was on was not even on the map. Once I decided I would go on to see where it leads, since that is one of the joys of trail running (it eventually comes out somewhere), and then realized I had to turn around when I found a parking lot.
I found my way out of that trail, which I know will come easier once I learn it, and found the next trial, Stewardship Trail, which was a loop. I liked this one. I stopped here for a few minutes and ate some CarbBoom energy chews. These things are awesome! But I realized that maybe I had eaten them too late, since I was 1 hour 48 min. into the run. I was drinking Cytomax, so I knew I was OK.
It's funny how somethimes I will make a plan to get to a certain point on the trail, and know which way I want to go. Then I get there, and totally change my mind. I did this today when the Stewadship trail either went on to the left, or to the connecting trail, leading me back to the car. I decided to keep going on the trail, and get more mileage before I headed back for a pb & j.
Again, I had to consult the map to see where I was, and where I was going.
I did make it back to the car, and eat my pb & j. It was really good, chased by some cold water. I realized then, that 23 miles wasn't going to happen today. So I had some decisions to make. I could call it a day at just under 14 miles, which just wasn't an option. I have a recovery week in two weeks. I had to match at least what I did last week, 20 miles. So I filled up my Cytomax, and went back on out.
I did Firebreak trail West, running into Firebreak Trail East, doing a 4 1/2 mile loop. I knew I was getting tired, since I had twisted my right ankle three times. The last time stung a little, so I had to be extra carefull. I made it back to the car, and just had to finish my 20. So I just ran down the gravel road to finish it up.
I reminded myself that training is not ALWAYS about mileage. It's also about time on feet. I increased my time by over an hour from last week's "road" 20 miles. So I think it was a good day.
I had a great time on this run. I love the trails so much that I didn't use my iPod Shuffle until mile 15. There is such a difference between trails and roads. No cars to dodge, no stop lights, no tripping over sidewalks. Trails are more peaceful. More serene. Just like two weeks ago, I had some "God Moments" with my friend Susan on the Paris Mountain trails.
One of the benefits to temporarily living in an apartment, is that the pool is open year round. Ta da, instant ice bath. It was absolutely breathtaking. Oh, it was so cold. But it did wonders for my legs once I got past the convulsive shivering. Nice.
Next Saturday, I will hit 23 miles. I need to change some things, though. I need to eat a little more, and sooner. The Cytomax really helps. I need to get used to carrying 2 bottles, so I can always have water with me, too. I want to try some Gu packets on this next run. They're much easier to carry. I used them while training for Marine Corps Marathon in 2005, but I just had to take a break from them. I'm also going to try yet another new trail. Can't wait for that.
Sunday's 12 mile run was very difficult for me. I had to go early, less than 24 hours after finishing my 20 miles, and had to run circles around the apartment complex. It was such a mental struggle for me. I was tired, my legs were sore, and I just didn't want to do it. The only thing that kept me going was that I knew how mad I would be at myself if I quit, and how happy I would be when I got it done. So I just remembered relentless forward motion, and got it done.
It's such a good feeling to know that I'm one step closer to my goal of a 100 mile race. I still have 5 months to go, but it will all fit together in the end.

Very windy and rainy 6 mile run yesterday. It was the last of Tropical Storm Ida leaving. Today is a rest day.
It's funny, though. My husband said he would take our son to school, and my daughter does not have preschool on Fridays. So, I had a chance to sleep in. I woke up before 6:00 am. Could not go back to sleep. I haven't slept well since we moved. Maybe it's the spot light coming in through my window.
I got a little excited about looking up all the races I want to do next year. There are so many, but I have to put a cap on it somehow. My husband wants to do some mountain bike races, and I have to remember to give him time to do what he wants to do. It's not all about me, is it?
I have to do a 23 mile run tomorrow, and I think I'll try a new trail. I'm excited, but a little nervous. I'll be alone, but I think it loops around a few times, so I can always get back to my car easily.
I'll need to start trying new things for nutrition while I run. I might try some Gu. That's easy to carry. I like fruit and grain bars, too. I also used CarbBoom fruit snacks at my 12 hour race. They worked great. Cytomax works too, but it's getting old. I need to try some other sports drink, too.
I will enjoy me rest day with my daughter today. We need to go get a birthday gift for a party tomorrow. She gets to dress up like a princess. Don't know if she'll do that.

Wow, it's been a while since I've posted. I registered for Umstead, my first 100 mile race, and was one of the lucky ones to get in. This will be my big goal. I started training, officially, on October 7, 2009. Right now I have about 5 months left. Seems like a long way to go, but it will go fast. That means I only have 20 long runs to do. That doesn't sound so bad. I only have to one a week.
I think this time my head is in the right place. I made a move to Columbia, SC when my husband went active duty at Ft. Jackson, but we have all adjusted well. Shelton has made a good friend in his new class, and Corrina is doing well in her 4th preschool. Good thing she's an outgoing child.
I'm excited about Umstead. It will be a great challenge, and it will be completed before my 40th birthday. Happy birthday to me.

A smile from God...

Gettin' faster

One of my goals this year was to get faster. I didn't set a particular pace, just to get faster. I've been running around in circles every week (I flet like I was walking with a lean everyday), and putting in time with tempos. But I realized something this week. It's actually working!!!
I went for the first 4 miles of an 18 miler with Susan on Saturday, and we averaged a 9:04 pace, with having 14 to do on the trails. We must have felt good that morning. I had to finish the last 12 on the road (yuck!!!), but still averaged a 9:28. After Saturday's events, I'm suprised I could still do that.
I ran Monday night with my friend Robin, and averaged an 8:40 pace. Me? Really? Me? No way. But that's what GPS said. Wow. It felt really good to go faster. I had to go home that night and take Shelton, my almost 8 year old boy, out for a run. He's starting to get into it, too. I'm excited for him, because I know he will be really good at it. He's 7, and people think he's 9 or 10. He has body fat like Lance Armstrong. He's a machine.
I've always talked about those who do speedwork after speedwork after speedwork, only to get seconds faster. To the elites, that's a lot. To the middle/back of the packer like me, not so much. But realizing that having a 9:45-10:00 pace, it leaves a lot of room for improvement. I'm just tired of my runs taking so long. I want to run, but still have time for other things.
I can really feel the difference when I run. My stride is better, my form is better, I pump my arms better, my legs move faster. I felt like someone could look at me and say, "Wow. She's a good runner." I'm getting there.
I pretty much got rained out of my run this morning, although I tried. But I've run everyday this week, and have a 20 miler on Saturday. My hips were sore this morning when I started my run, so the rain was probably God's way of saying, "Not today." So I went back home, and did some weights and abs. As a result, my right shoulder is really painful again. I had a cortisone shot last Friday, and it seemed to help, but it really hurts today. I did really light weights, too. But this is another story.
I might have to break up my 20 on Saturday, since it's Corrina's very first soccer practice. She's turning 4 in April, and I really don't want to miss her first practice. I haven't figured out my strategy yet. It will all work out somehow. It's going to take some creativity to work in long runs around Shelton's and Corrina's soccer. All the games are on Saturdays, and I really like to watch. I'll break them up if I need to.
My race is in 5 weeks and 2 days. Not much longer. It will be my first race since I tried Holiday Lakes in February 2008. I fell just 1 week before the race, severely injuring my hamstring. I put in all the training and high mileage, only to DNF. I'm excited about this race, the Buncombe Trail 34 miler on May 3rd. It will be my way of getting back into the game.

Happy trails

Runnin' with the wildlife

Saturday morning started out great. My friend Susan and I met early to get the first 4 miles of an 18 miler out of the way, before we head to the trails. We were moving right along, sometimes faster than a 9 minute pace. We reminded ourselves several times to slow down; we have along way to go. But we still average 9:04 when we hit 4 miles. So we were feeling pretty good about ourselves. Then we head to the trails.
We met my other friend Heather for the 14 miles we have left. So we started out on the trails, and hit the dreaded steep, rooty, rocky area. We knew it was coming, we've only been running that section for 2 years now. So we get through it, and hit a really nice, long down hill. We were all just talking away, when I just stopped dead in my tracks. I did the whole motherly thing, and put both arms straight out to my side. Right there, in the middle of the trail, is a coyote.
At first, I thought it might be a fox. But soon realize that, oh, it's no fox. So I just watched it a minute. It ran down the enbankment, but only about 15 feet. Then it decides to come back up. So what do I do? I get my handy dandy cell phone, and no, not call for help, but I take a flippin' picture of it. The noise from the picture sparked his interest, because he decided to walk up to us. So I'm not quite freaking out yet, but I was pretty close. He must have smelled something on me, maybe my dogs. But he just sniffed my legs, and went on by. I could hear the tension in my friends' voices, but I just said to let him sniff, and go on by. Do not run.
So he sniffs Heather, and just goes on by. He got to Susan, sniffed her legs, and put his teeth on her. She screamed and kicked at him, and then he bit her leg. 2 puncture wounds in her calf. Oh crap!!! So he gets off her, and starts to walk away. We move about 10 feet down the trail, and he starts walking back to us. Susan and Heather yelled at him, and I threw a rock. He finally scampers off the trail, and we didn't see him again.
But, now Susan has 2 bites on her leg, and we're on the middle of a trail. So, I pulled out my handy dandy cell phone and called my husband. I told him to call the park rangers, and told him where we were on the trail. Luckily they aren't miles long. They call me back, and we finally get off the mountain. They clean her leg up, and we filled out some info, then we headed home.
So what's the moral of the story? Always have a cell phone, yell at the wildlife before taking their picture, and always run with a friend.
I'm not quite sure why we didn't just yell at him in the beginning. I guess we weren't sure what he would do, or if he was rabid. I've never really met a coyote before.
I finished up my run with Heather on the roads in the afternoon. So I at least got my 18 in for the day.

Happy trails.

Changes in training

My ultimate goal right now is to train smart. Following a 65 week training plan for Umstead 2010 was intimidating. I realize that is my most important race. But I have several races I want to do this year, all ultras. I was going to use those as training runs, and I still will. But I realized that I can still have fun with those, too. I still need to build my mileage efficiently for those, and work on nutrition, to be successful.
So after a lot of thought and discussions about my training plan, I have changed it (although I haven't written it yet), to prepare me for my first ultra in the spring: Buncombe Trail 34 miler on May 3. I have taken out my speed walk days, and turned it into cross training. Mainly cycling. And during today's long run, I made a decision to do something I never would have done before. I'm adding walk breaks into my long runs. I thought that it will break it up into sections. I ran for 28 minutes, then speed walked for 2. I drank while I walked. I repeated this cycle until I was finished with the run. But it also was easier mentally, knowing I was going to get a break soon. It's also a great way to practice my speed walk that I will need for ultra races. I might increase the break to 4-5 minutes for the very long runs. I noticed that my average pace did not slow down that much. I was able to go faster than normal when running. Of course that could also be the result of the killer speed work session I did on Tuesday. Who knows?
I've also been told another way to train for very long distances, is to run by "Time on feet". That sounds like a great idea, but I don't think I quite understand the concept. I know I slowly increase the time I'm running, and not judge so much by how far I've gone. I'm just not sure I understand how to increase the time, and then what do I do for the weekday runs? Go by distance, or time? If anyone has insights or advice, please let me know.
I had a good week for training. I felt tired at 5:30am Wednesday morning for my run, but I did speed work at 4pm the day before. Less than 24 hours later. My legs were tired. But my husband applauds my dedication. That's always really helpful.
Tomorrow is a rest day, and I will enjoy it. Besides, I get to watch a bunch of guys run around a football field.
Happy trails,
Cheri

Training

I just started training for Umstead on Jan 5. I know it's 65 weeks away, but I can't start training too early. I just keep thinking about the training and dedication it will take to accomplish such a task. But I feel really good so far, and am excited to train.
It's been cold, so I had to go the gym a couple times. It's been a battle for the machines, since all the new years resolutionists are coming in. I have to be there at opening to get a good machine. But that's OK; I just get more time.
I've been running with my dog, Stephanie (my son named her. She's really his dog.), who is a 1 year old lab. The pound said she's a mix, but I don't see it. Everything about her says lab. I'll have to get a picture of her. She's such a sweetheart. Yesterday we went for a run early in the morning, lighted by a piece of moon. It was great.
This Saturday's run will be quite chilly. It will only be about 11 degrees. I have to go 10 miles. I'll have to dress warm.
Happy trails,
Cheri

Reflections of 2008, insights for 2009

Reflections of 2008

2008 started out with the conclusion of training for Holiday Lakes 50K. The first in a series of 3, ending with Mountain Masochist Trail Run, or MMTR, my "A" race, the most important. I was pulled out of that race with only 8 miles to go in 2007. I wanted to do that race, and thought I might as well do the entire series.
A week before the race, I started out on my last long run, being only 12 miles long. A half mile into the run, I tripped over a root, and fell hard, injuring my right proximal hamstring. At the time, I thought it would stretch out if I just walked a little. Who was I kidding? It hurt like hell just to stand on it. I had to call it quits for the day, hoping it would feel better with ice.
Throughout the day, it hurt more and more, even with ibuprofen. Sitting made it all worse. I had to sit on a pillow, and the only relief I could get was to stand up. Of course I didn't go straight to the doctor, why would I do that?
So I tried Holiday Lakes, and made it only to the half way point, knowing I was doing further damage to the muscle. So I pulled myself out of the race. I had a hard time with that, but knew it was the best thing for me.
After a visit to the doctor, I started physical therapy.
I had other 50K's in mind, the first one only 2 months away. I figured I could do that one, since there was no cut off time. I could take my time. But after several visits with the therapist, I was realizing that running this race (also the first in a series of 4 races), was next to impossible. I struggled with only 3 miles. A 50K is 31 miles. How was that going to be possible? My physical therapist and I decided that I just needed to quit running for a while, and let everything heal. And so started the journey to "Lack of Motivation."
It was frustrating to see all these people out running, when I couldn't. But an odd thing happened: when I was able to run again, I lost the desire. I tried to train for the second 50K race in the series, but had short long runs, not even 10 miles. Heat was another set back for me. In the last few weeks leading up to the race, I tried a long run in the afternoon, and succumbed to the heat. I realized again that this race was out of the question. So again, I lost motivation. Going through the summer was difficult. This is when I had a job teaching swim lessons in the late morning. I tried to do my runs in the early morning before my husband, Patrick would go to work, but I quickly got tired of running in the dark by myself all the time. Doing long runs on the weekend seemed to be difficult, although I'm not sure why.
It wasn't long before I really hit a deep rut in my training. It got to the point that even doing MMTR was depressing. I didn't want to train, I didn't want to run at night, I didn't want to run alone. I had so many reasons and excuses; it was pathetic. But it didn't stop there. It flowed into cross training and strength training. I lost desire to those as well, including cycling on my bike. I used the heat as an excuse for that.
I got so negative about the whole thing, that it was hard for me to connect with my normal running partners. I felt like I was complaining about everything when we were on the phone, or running together. It made it harder for me when they were getting faster, and I was getting slower, which added to my negativity. I think I was getting a little jealous, and I had a hard time dealing with that.
I know of two things that definitely added to my lack of motivation. 1) My birth control had changed, and I think that effected my mood. 2) Dealing with the anniversary of Mom's death was really hard this year. It's been 8 years, but I really struggled with it this summer. I'm not even sure why. It just made me really, really sad. The second 50K race I wanted to do was on her anniversary, and I wanted to run it in honor of her, but I wasn't able to, due to lack of training.
Even though I considered not doing MMTR, I never really decided to not run it. I just wasn't dedicated to my training. But as fate would have it, I wasn't able to run it anyway. At the end of August, after a 20 mile training run, my right foot started to hurt pretty bad. And of course, I didn't run off to the doctor. I tried to do a run a couple days later, and my foot hurt so bad , that I only got 1 quarter mile, and had to stop. I tried again another 2 days later, and only made it a half mile. So I finally went to the doctor. After x-rays and an MRI, I had a precursor to a stress fracture, meaning that it could break on any training run. If it did break, then the doctor said we would be talking about plates and screws to repair it, and at least a year off from running. OK, well I decided to stop running, for the second time this year due to a major injury. He told me MMTR was out. I couldn't run for a t least 6 weeks. I could cross train on the bike, and do the elliptical, but I just couldn't run.
So here I was again, getting all depressed. Now enters the drama with John, my step father. That's a whole other story, but not even worth my time. He's out of my life for good now, and believe it or not, that's a really good thing. But it was long and dramatic, and took a lot of energy from me.
I started a new job the first of December, and the hours were in the afternoon. I thought that was great, because I could run after the kids went to school. But I really wanted to work morning hours, so the kids wouldn't have to go to the after school program. They were just not used to that. On my second day on the job, they promoted me to the morning hours, to become a lead teacher in the two year old room. It was perfect. This area of my life has worked out well. Blessings from the Lord!!!
I also decided in December that I would just finish out the year with what ever worked. I released any goals I had, and set new sights on 2009. A new year, a new me.
So for 2009, here are my goals.
1) I will train effectively for my ultimate "A" race, Umstead in April 2010. That is 1 year, 4 months away, but I will take this whole time, 65 weeks, to train smart.
2) I will get faster. I'm not setting a pace goal. There's room for disappointment. I know what my average pace is now, and I just want it to be faster by the end of the year.
3) I want to run 2000 miles or more by 12/31/09. That was a 2008 goal, that obviously was not met. And so I will this year. I will run 4 50K races, and a 50 miler this year in preparation for Umstead. 2000 miles should be easy to reach.
4) My diet needs to reflect that of an ultra runner in training for a 100 mile race. I need to cut out the fountain sodas. This will be a hard one. I just love to drink them. I don't do the diet ones, either. I go for the sugar and caffeine. I need to eat healthy, and keep it that way.
5) I want to lose 10 pounds. Again, by no certain date except for the end of the year. I figure if I can cut out the sodas, that shouldn't be a problem, especially when the mileage really builds up.
6) Keep a good and positive attitude. No matter what happens this year, all the races I have planned will be treated like training runs. If I miss a race, I only miss a training run, to be made up at a later date. I need to lighten up a bit about following a training plan. It's there as a guideline, and not set in stone. It's OK to change it.
Just a couple phrases that are important to me:
"Judge your success by what you had to give up in order to achieve it."
"Every great achievement was once considered impossible."
I'm happy that I have my family, my friends, and my health. And on top of that, I get to run.
Happy Trails,
Cheri