Ahhh, the Massage! An essential part of the training regime.

Massage for runners has been highly touted by the experts and running magazines.  Professional athletes, running experts and coaches have stated it can help prevent injury by improving the condition of the muscles.

Honestly, the cost of a good massage is about $100.00 and a bit on the pricey side for my little budget, so I took the advice with a grain of salt.   Sure, a great luxury for those uber competitive athletes that are making a living off racing marathons.  But for us regular folks, a weekly massage at $100 a pop, is kind of a deal breaker.  Umm, dinner for the kids or a massage....

After the heart breaking reoccurrence of the calf injury, and 4 long months of PT with zero improvement, I was ready to give alternative therapies a shot.   An awesome running coach sent me to Airrosti, a specialized treatment focusing on manual therapy and active rehab.  It was painful as all get out, but it worked.  After two treatments I was running again, and after 4 treatments I was back to normal.  One thing my Airrosti doctor told me about was massage and foam rolling.   

I had been foam rolling for quite some time, but not consistently, and honestly I’m still not super consistent, but much better than before.   After about a month of running again, I was ready to go on the hunt for a good massage therapist. 

I have a good friend, the superstar Adrian, who is a massage therapist, but was feeling kind of weird about going to a friend for a massage.  Something about seeing my physical flaws…. I know, kind of lame, but feels like you are standing on the street corner in the freezing cold in a bikini with traffic at a standstill, and all eyes on you….

So I asked some trainers and physical therapists I knew about a good massage therapist in my area, and I tried them out.  I soon learned that the articles were right, and that vanity goes out the window when it comes to pain relief and injury prevention.

I saw 3 “Sports Massage” specialists, and they all seemed to simply provide a basic Swedish massage.  Nice and relaxing, but not really addressing the problem areas or the specific needs of repetitive motion injury.  One of them was better than the other, and at least notes some tightness in the piriformis muscles, but didn’t do anything special to address it.  I left feeling more relaxed, but not necessarily looser.

Then I talked to Adrian and made an appointment to go in.  What a difference.  I found out first hand that a good massage therapist could identify muscle tightness, trigger points and scar tissue.  Identifying scar tissue and breaking it up is a major prevention to both new and re-injury. 

I have to say that a true deep tissue sports massage is not often relaxing.  In fact it is at times down right painful.  I mean, at times my legs would involuntarily twitch and it felt like I was being stabbed in the back when she would hit a tender spot.  And oh, the suction cups, now those are fun.  It feels like all of your body hairs are being tweezed out at once.  Yes, I loved that (sarcasm).  And the bruises it left on my back and legs were quite attractive.  My husband took one look at me and said, “And you paid someone for that?”

However, the aftermath is huge.  I left feeling more relaxed than the previous massages and I could feel a greater range of motion.  My calves seemed to recover much faster in the days after the massage and my piriformis muscle was no longer getting twinging.  She scolded me on stretching and pointed out a few stretches that are "must-do's!"

Although I still cannot afford the $100 massages on a bi-weekly or even weekly basis, I have found that even a monthly massage has been extremely beneficial to my running and fatigue.  There is much less fatigue in my legs, even with weight-lifting and the longer weekly runs than there has been in the past.  Also, I am sleeping much better, so I wake feeling more relaxed.  Another benefit I noticed was that my posture is much better, I am able to hold my shoulders, neck, and head in a neutral position and I feel less fatigue on the long run.

I have to admit, I am hooked on massage.  It has now become an essential part of my training regime.  

Here are some things that I've learned through research and my personal experiences.

Massage benefits:

• ·      Maintain the body.
• ·      Prevent injuries and loss of mobility / flexibility.
• ·      Cure and restore mobility to injured muscle tissue.
• ·      Boost performance. 

A good therapist should have a thorough understanding of the anatomy and physiology of the human body, in order to provide an effective treatment.   So look for massage therapists that have a degree in kinesiology, biomechanics, or exercise / health sciences.  Look for a therapist that has undertaken a sports massage qualification, has specialization studies in sports therapy, physiotherapy and sports rehabilitation.

Sports massage can be used in the treatment of specific injuries, such as hamstring strains, as well as to help correct muscle imbalances, overuse and postural issues. These issues need to be corrected in order to prevent future injuries and improve the efficiency of our muscles and so enhance our performance.

Words of caution:  I am not an expert and these are statements and comments I’ve found from my own research and experience.  These are my opinions and I encourage you to do your own research to form your own opinions.  There are contradictions to sports massage.  It is best to avoid massage immediately after injury.  Inflammation is present and the massage can irritate and or do more damage to the affective tissue.  

For more information on Airrosti therapies, check out their website at www.airrosti.com.  

Healthy Running!

Tracy

Running Partners

I love running and I love triathlon and I love relationships.  I love to talk and I love to listen, I guess you could say I'm simply a social person.  That is not to say that I don't enjoy my alone time, in fact, I crave it.  If I don't get it, then I'm not the best person to be around.  My alone time grounds me, it is my special time with the Lord, my thoughts, dreams, feelings, life.  Being a wife and mother, sometimes the run is the only alone time I can get that coveted alone time.  And that is what I just love about running partners, they get that.  

Sometimes you want to chat the whole time because it makes the training go by so much faster, like the long run!  Sometimes you want the presence of another person there.  The comfort and knowledge that you are not the only crazy fool inflicting the pain of the tempo runs and speed workouts.  The other benefit, they know if you didn't do your workout.  And if you miss too much, they'll leave you in their dust, so they keep you honest, and get you out the door for the necessary weekly base runs.

I am lucky; I am one of those runners who can run solo or with friends.  I prefer to run with my friends because I love having the experience to share, and the close friendships that are built with each footstep on the long journey to a finish line.  For the last 2 years, I've been running with a multi-sport group here in Austin called the Tough Cookies.  It is a women's only group that primarily focuses on beginners.  I chose this club for 3 reasons:  1) I needed to learn some basic techniques for running and biking.  2) I loved the name, it reminded me of my Mom who always used to call me a "Tough Cookie" and 3) I wanted a relaxed group and my friend Lindsay, who was a member, excitedly told me I should check them out.  So I did, and it's been a great experience.

I've met many amazing, strong women with unique and inspiring stories.  I've loved hearing their stories and sharing successes and trials with them.  Some ladies I have grown in friendship with and some ladies I have grown in training with and then there are some that I have grown in both training and friendship with.   There have been a lot of ladies from this group that have been through the trials and tribulations of getting to a marathon finish line.  Many thanks to Ardith, Carolina, Jennifer, Susan, &Tzatzil who have been great running buddies over the last two years, but Donna and Adrian are the most perfect running partners of all.

Why are Donna and Adrian so perfect?  Many, many reasons, but what really makes them perfect is their pace. We share similar running styles and goals, but most importantly, we have similar paces.  And let’s face it, the pace matters!

Donna can’t run Austin as she’s training for Boston, so she’ll be doing the half.  Adrian jumped in at mile 16 with Donna last year when I was on the injured reserve list and ran her to the finish line.  Having someone there with you during those last 6 miles, when everything hurts, is such a benefit to a strong fast finish.  This year, lucky Adrian gets to do it again, with me, only we’re going from start to finish together!  I’ll be the one reaping all the benefits of this partnership!  Adrian is a slightly faster runner than I am, so she keeps me pushing myself.  She also isn’t as emotionally attached to this run, so she’ll be able to keep our pace in check and keep it technical instead of emotional.  Love that! 

For all the miles we’ve ran over the last two years, Adrian and I really haven’t had the opportunity to run too many miles together.  We’ve only been able to run parts of the long run and a few steady state runs together.  I’ve put most of the miles in with Donna.  Saturday, Donna left me all to my lonesome because she was headed out of town, so Adrian and I got the opportunity to run together for most of the long run.

It was a 20 miler, on the north half of the Austin marathon.  We started out with the group, and I ended up on my own by mile 2.  I was enjoying the hills and the scenery and the awesome weather.  By mile 5 or 6 Adrian caught me and we were able to run the rest of the run together. 

It was an awesome run, one of the best of the season!  We talked and chatted the whole way and had a great fast finish.  Negative splits the entire way and from mile 12 – 20 sub 8 minute miles with mile 18 and 19 the fastest at 7:27 and 7:24.  This was a real confidence boosting fast finish run.  Hoping it is a sign of what is to come.

Again, here lies in the benefits of a running partner….Now I have to live up to the standard we just set.  Keeps me from getting overly confident and keeps me honest in my trainings.  So today, with the wet rainy weather, and no baby sitter and school is out, I get up, lace up those shoes, and go out for my 10 mile tempo run, because if I don’t, I won’t be able to keep up the pace.

For the run, I love having a running partner and running friends, they make it all the more fun and enjoyable and offer the excitement of competition and keep me on track!

Happy Running!!

Tracy

When it all comes together......NOT

This last week was a recovery week, longest run was 10 miles and a short tempo run that went well.  The weekends nutrition wasn't so good.  A lot of overindulgence in both food and wine!  So Monday I was feeling a bit intimidated by the task of a 6 mile tempo.

Weather was cool, but not cold.  I was dressed what I thought was appropriate in a hat, Capri's and a long sleeved shirt.  I probably could have done with the long sleeved shirt.  Take note, as the weather conditions were similar to what can happen in Austin in February.

I really had to talk myself into the run.  Wasn't really feeling it.  I hadn't treated my nutrition so good, so I was feeling that a bit.  I started my warm-up slow and kept glancing at my watch trying not to drop below a 9:15 average pace.  I managed to keep the 9:15 average pace for 2 miles.  Then I turned on the iPod and picked it up.

My coach/friend kept telling me this is the time to look at the watch.  Don't let that first mile drop below an 8:00. I was  constantly watching the watch, but not really feeling it.  My Paper Heart was playing on the iPod and I just listened to the music and let my feet take me where they were going to take me.  By mile 2.5 into the tempo I looked at the watch and was running a 7:25.  That made me a bit nervous.  Could I hold this, pull it back, I told myself, your goal is to hold a 7:45.  I tried to pull it back, but it was more of an effort that to run the 7:25 pace.  I  just kept listening and running and glancing at the watch.  Coming up on my 3 mile turn-around and I'm still holding the 7:25 pace, but I'm also feeling it a bit and getting nervous about weather or not I could hold it.  Big Mistake, don't ever let a questionable thought go through your head.

No longer was I hearing the music.  Now all I was hearing was my body saying that it was tired and that I hadn't eaten well the day before, and wanting to quit.  I tried to listen to the music, but wasn't hearing it.  Still only my voice could I hear.  Then I thought about my beautiful girls and asked, "Do you want to train to quit or train to win?".  This is a phrase that I often say to them.  So I just kept repeating it over and over and thinking about running up Congress, turning the corner and a straight downhill shot to the finish line.  I pictured myself running across the finish line and listening to How Great is Our God and posting my accomplishment on Facebook.

That got me back into the groove, and I was able to hold that 7:24 pace for the rest of the run, except for one long uphill connecting Champions Park to Brushy Creek Dam, where my paced rose to a 7:50 on the uphill, but was able to drop it back down to the 7:25 at the top of the hill and the mile and half to finish out my 6 mile tempo with an average pace of 7:40.  I was so pleased.  My cool down pace was an easy 8:30 and I was feeling like that was the best mental workout I've ever done!!

My mind was more tired than my body, and I was glad that I had the self discipline to hold onto the workout and the pace without quitting.  I know that 80% of the marathon is mental, and I'm going to win that battle!!

On another note, have to say that I love, love, love my new Saucony Mirage running shoes, light and responsive and they colors (black and hot pink) are cool!!

Keep Running!!
Tracy

Coming Together

I seem to have many "Aha" moments, while I'm on my runs.  Something about running allows me to settle in and allow my mind to wander.  Eventually it settles in on topics that are stressing me out in some degree.  Today's run was no different, but what has been stressing me out is my running, so the run was a bit of a workout, mentally and physically.

So today was a tempo run day.  I did the "Hillacious" 18 mile Mt. Bonnel route in downtown Austin on Saturday with a fast finish, which, I kind of died on at mile 16, but still managed to pull out a decent fast finish.  I was still kind of cold and the wind was howling.  I started out the run singing "Break the Chains of my Heart Lord" & Philippians 4:13 over and over again.  I don't know why, but when something is really hard for me, I'll repeat the same song or verse in my head over and over.  I think it distracts me from the task at hand and allows me to get bored, and the mind wandering will take over.  For some reason, I don't feel the physical effort as much that way.

Well, on my tempo run, I did a much longer warm-up than I had been doing, but it was still a bit fast.  I don't know why my warm-up pace has been so fast on my tempo runs, I think it is anxiety.  So after a mile and a half warm-up, I started the run, chanting to myself the above mentioned song verse and scripture.  By mile two, I had my stride.

Then I turned and hit the wind, 2 miles, and I was tired and wondering how in the world was I ever going to run 26.2 miles at this pace.  I began questioning weather I should just give it up now or not.  Then I remembered, "Faith is not believing that God can, it is KNOWING that he will".  So I started chanting again, that saying, and Philippians 4:13.

I started imaging myself heading into the last mile of the race and coming upon the Congress St. hill before the finish line.  I imagined myself dying on that hill, and then I knew that He wouldn't let me, if I leaned on him.  This is my chance to show my girls, that you never give up.  When there is Faith, there is Love, and Love and Faith will conquer all.

Heaving at the last 200 yards to go, I glanced at my watch and saw the lap pace of 7:06!  Woo Hoo!!  I'm at the end of my tempo run and about to sprint it to the end and I'm well below my 7:50 goal.  Maybe the tempo run wasn't so bad after all.  I hit the last 200 at max speed, turned the corner and slowed to a comfortable run for the last 1.5 miles home.

When I got back and looked at my Garmin, my splits surprised me.  My warm-up was 8:55, my tempo run was an average of 7:11 for 4 miles (recovery week) and my cool down was 8:10 for 1.5 miles.  I was shocked that I was able to hold a low 7 when I thought I was barely hanging on to an 8:30 and then my cool down easy run, right after a hard sprint, was still fast at 8:10 when I thought it was like a 9:30.

I used to be so in tune with my pace, but seem to have lost it.  I need to learn how to better control my pace if I'm going to run an 8:20 for 26 miles.  I think I'm going to have to start looking at my watch to see how the pace feels.  I know that my tempo runs need to get longer in duration, 10 miles by January and at a 7:45 pace.  I guess I'm going to be putting that Garmin to test.

All in all, I was very happy with today's run.  Lets see how things go at the track on Wednesday.  I also think I prefer running in cooler temps!

Tracy

Building Confidence

The last week has been a great week.  Started out kind of shaky, but I think I'm finding my stride.  The long run was an easy 14 miler around the AT&T 1/2 marathon loop.  I'm learning more and more about myself each week.  The runs, especially the long ones, always start out tough for me.  Donna runs faster at the front than I do, she is much more of a steady state runner than me.  I struggle for the first 3-4 miles to hold her pace, usually around a 9:45 - 9:30.  But something happens on that fifth mile, my body catches on.  By mile six I am usually running at a very comfortable and chatty 9:20 pace.

The weather was hot and humid on Saturday, dripping wet  by like mile 3.  But there was some good cloud cover and it hung around for the whole run.  By mile 10 we were down to a 9:10 pace and slowly dropped about a minute or two per mile until mile 12.  At mile 12 we were running a 9:00 minute mile.  Picked up the pace for a fast finished and finished mile 13 at 8:31 and mile 14 at 7:59.  Felt great!

The next weeks are my build phase, 16, 18, & 20 miles!!!  Getting the distance up is getting me pumped and excited.  Hope the pace goes down as well as the build is going!  Hope that your runs have been leaving you inspired and feeling refreshed!

Healthy Running,
Tracy

Who Says Cookies Can't be Healthy and Tasty Too???

Yes, I know that I'm working on the speed thing, and that means maintaining a lean body, but it's the holidays, and you gotta have some fun with those holiday treats.   Here is a fun and tasty pumpkin cookie recipe that I love to make.

Pumpkin Spice Cookies
Ingredients:
2 1/2 Cups unbleached & unbromated flour or light wheat flour
1 tsp baking powder
1 tsp baking soda
2 tsp ground cinnamon
1/2 tsp ground nutmeg
1/2 tsp round cloves
1/2 cup coconut oil (or butter, softened)
1 1/2 cups tubinado sugar
1 cup fresh pumpkin puree (canned ok too)
1 Tbs. finely ground flax seed + 3 Tbs. Water (ok to sub 1 egg)
1 tsp. Vanilla Extract

Directions:
Preheat oven to 350 degrees F
Combine flour, baking powder, baking soda, cinnamon, nutmeg, & cloves.  Set aside.
In another bowl, cream together coconut oil and sugar.
Add pumpkin, flax and water (or whole egg), and vanilla to pumpkin mixture.  Beat until creamy.
Add flour mixture 1/2 cup at a time.
Drop on cookie sheet by tablespoon; flatten slightly.  Cook for 15 - 20 minutes.

Yummy tasty little treat.  Great for the family too!!

Healthy Eating!
Tracy

Speed...It's manipulative!

There are two ways to get faster at running:  The surefire way is to loose some weight, the second is speed workouts.  Both of them require discipline and consistency.  I'm fairly fit now, I have some extra insulation on my body, but honestly not a lot, when looking at weight-loss the most I could afford to lose and still stay healthy and strong would maybe be five pounds.  That really isn't going to buy me too much speed, which means that I've got to do it the good old fashioned way, speed workouts on the track.

Thank goodness for Touch Cookies fitness and my running buddies, because I'm not sure I'm disciplined enough to do the speed workouts on my own.  Last night was a speed workout on the track with the TC, and I still had to mentally talk myself through that.  I really, really, really detest thee.  However, this last month has really shown me how necessary and beneficial those workouts are.  My tempo has been simply crazy.  Ranging from 4 miles at 7:30 - 8:00 and 6 miles at 8:19 - 8:30.  Way crazy and way all over the place.  My steady state 6+ mile runs have been in the low 8's so why am I struggling to hold a sub 8 minute mile on these tempo runs?!

Needless to say, I was ancy going into last night's track workout.  The workout was 2 mile repeats, 2 800s and 4 400s.  Well, I don't like 400's so I decided to do 2 mile repeats and 4 800s.  I did pretty well!  My mile repeats were 7:01 and 7:02 and my 800s were 3:26,3:25, 3:25, 3:24 and my 400 was 1:38.  I was pretty pleased with that!  I needed some confidence that I could still move.  I kept moving constantly too, briskly walking a 400 between each set, careful not to stop moving.  I did notice that it was easier to keep my speed the same.

I had been questioning the benefit of the track workouts in favor of long tempo runs, but now I'm convinced I need both to keep my legs fast and to build that running strength.  You just don't use that much power in the tempo runs, so not going to be working or building up those fast twitch muscles.  I'm going to be hitting that track workout religiously between now and February.

I do have to say, I need to qualify for Boston and get there, because I think I'd just like to go back to the simple fun of running to run, and no speed workout or time goal to shoot for.....I think I've finally reached that maturity enough that it will be okay to be beaten by my running pals.....AFTER I qualify that is....Although, I do like the benefits of the way my body feels after those track workouts....Hmmm, maybe I do like these track workouts more than I realize.....

That's What it's all About

Wow, been crazy.  Running has been going....meaning that I've been hitting the pavement.  My tempo runs have been all over the place and I've been tired.  Leftover stress perhaps?  That is what I'm counting on.

Everyone has had a word of advice for me lately.  I've been talked to about the benefits of run walking and doing run intervals at a fast pace.  I hear their points and see where they are coming from.  There are many benefits to run-walking:  less stress on the body, helps to prevent fatigue, interval training, running at a faster pace during the intervals.  But I also see a downside to it:  I haven't been doing it, it is a new training regime for me, the race is less than 3 months out, and it's a big gamble to try to switch up your training routine when the race is that close.  The downsides are that I'm not planning on just running a marathon, I plan on racing the marathon.  I need to build up stamina and endurance over the long distance.  I'm not confident that run-walking the long runs is going to fully prepare me to run 26.2 miles at an 8:30 - 8:20 pace.

Then there is the good old fashioned long the slow run distance.  I've done it, it works, when I've managed to stay injury free.  I'm used to it, and there is security in knowing that it has worked.  I'm injury prone, run/walking or plain running, I'm injury prone.  All that I can do is strengthen my weaker parts and workout safely and diligently and have FAITH that my precautions will get me to the finish line.

Everyone has had advice for me this week, some solicited, and some not.  I've listened intently and researched all the advice from these people, and truly taken it to heart.  I have to say though, all this advice has been a bit of an overload, and further shook my shaky confidence.  But one person, said to me, it doesn't matter if you run/walk or if you do the long slow run, you just have to pick a training path and have FAITH in that training path, and most importantly have FAITH in yourself and you will meet your goals.  Racing a marathon is about 40% training, 10% weather conditions, and 60% mental.   If you don't have that FAITH then you are going to loose that mental battle.

Talk about bringing it back to center for me, and thanks for reminding me what my greatest asset is, my FAITH.  Faith in my Lord, faith in myself, and faith that you put in the sweat and tears, you'll come away successful.

I'm sticking to my Long Slow Run for this one, it's what I've been doing, and I have FAITH, that I chose the right path for this event.  Besides, the run is only 40% of the battle.....Right?

Experimentation

Saturday was my long run day.  I had been sick this week from the stress of the last month, and just dog tired!  I really wasn't looking forward to it, and glad to have a training partner to run with.  Then at 10:00 I got the text, "I'm sick, not going to make it."  Re-group.


It was cold and I was tired, so I slept in.  I got up at 7:00 and made it out the door by 8:30, I was feeling pretty confident until I ran that first mile.  I could feel my shoulders aching, and I knew I was tired.  I checked my pace and my pace was fine, but a little fast.  I tried to slow it down a bit, but the pace crept back down to a 9:10.  My goal pace for my long runs is a 9:38 plus or minus a few seconds.  This is my problem, when I run by myself on the long runs I tend to run a bit fast.  My run last weekend for 14 miles was a 9:06 and my pace for this run was starting out at a 9:10 and I didn't seem to be able to keep my pace around a 9:30.  


Because I was alone and tired, and I didn't want to fight the mental struggle of my pace for 12 miles, I decided to take my coaches advice and experiment with the run/walk interval to see if it helped my tired body and mind.

Here is what I found out:  the interval thing..no go for me.  I run too fast on the runs, and my overall pace was not that far off from my run had I just ran.  I ran 9:10 pace with my run intervals pretty regularly at 7:55.   A few 8's and two 8:30's.  However I can now see the benefit of adding some Fartleks in addition to the tempo runs on longer distances to train my body to run fast.  I didn't see the benefit before.  So over the next weeks as my Monday distance jumps up in the 10 mile range I may do a few Fartleks until I think I'm ready to run 10 miles at tempo.

Number two: I can not be trusted to do the long runs solo...I run too fast. 

Happy Running to you!

Tracy

Tempo Run?

Yesterday was my first tempo run since returning to Austin on Tuesday night.  It was pathetic!!  I ran 7 miles and 5 miles at tempo.  I don't know if it was the awful wind or just my dog tired body, but the tempo run was not easy and it was not fast.  Very frustrating after running so well in California.

My overall pace for the entire run was 8:43.  My tempo intervals were all over the place.  They were 8:33, 8:23, 8:15, 8:45 and 7:59.  What gives?!  I'm blaming it on the wind, hills, and poor nutritional intake of the last week.  I'm telling you my tempo runs are starting to give me a bit of anxiety.  Last year I was running very steady tempos at paces between 7:30 and 7:11; a far cry from these 8:40's I've been running.  What gives?

One thing I do know, is that when my pace is on and steady, I can typically hold it for awhile.  I think my tempo runs have just been bad timing.  I'm going to toss this run from my memory bank and hold onto the awesome runs I had in California.  All of those runs were at a steady 8:36 pace over 10, 7, 6 and 5 miles.  My long 14 mile run, which was very comfortable pace was 9:06; a little faster than I realized, kind of shocked since I was solo on that run.

Oh well, we'll see how it goes.  This week I am focusing on my nutritional training and strength training.  I'll go back and look at the runs in two weeks.

Tracy

Reflections

I got the chance this week to run along the Iron Horse Trail in Walnut Creek California.  This is the trail I took my first run on, trained for my first event, and fell in love with running 8 years ago.  I haven't had the opportunity to retrace any of my previous footsteps for the last  several years.  I've had 4 great runs this week, filled with memories, random conversations with random runners, amazement, and new perspectives on my running "career".

I'm here in the Bay Area for my Mother's memorial service.  After a long illness of Alzheimer's and battle with diabetes, she passed away quite peacefully on Monday, October 24, 2011.  Although the mother I grew up with has been gone in many ways for several years, there were some very basic traits that remained until the end.  She looked the same until the very end with rosy cheeks, clear porcelain white skin (she had skin that people pay for), beautiful silver hair, sea green eyes, and a smile that lit up a room. Yes, she was different, but her spirit never changed.

As I was running along this familiar trail, I passed several parks I played at as a child and two pools I remembered visiting for swim meets.  These parks and pools brought the memories of my sweet mom alive.  I could almost hear her yelling, "kick, kick, kick," and embarrassingly, "Go Racy Tracy, Go!!" and I could feel her with me.   As the week and runs went on, I was lost in these memories, conversations we shared, milestones we celebrated, and gratitude for the time I had her in my life.

Thinking of my first painfully grueling runs, runs that I loathed and dreaded; I remembered talking myself through them, and refusing to allow myself to quit.  I was amazed at how simple going for a run is now compared to the ordeal of yesteryear.   My stride is longer and lighter, running is now a therapy instead of a torture, I feel strong and confident vs. awkward and unsure.  I trust my body to tell me when to turn around vs. the landmarks of the trail.  I have become a runner, intuitive, strong and sure of my stride.

I'm so grateful for the extra time I've had with her.  Though Alzheimer's changed her and stole her memories, it allowed me time to say goodbye.  Time to give this amazing woman, love, attention, and companionship she so freely gave me.  It has taught me that it's okay to cry and it's okay to laugh when things get ugly.  There are no rights, wrongs or rules....it's a journey and you do the best you can and make the most of it.  Yes, this disease is ugly, but I'll take every minute I had with my Mom and live it over again.......kind of like your first marathon....you just keep going, you laugh and cry, it gets ugly, but you do it all over again because the journey is well worth the experience.

I'll make it to Boston this year, of that I have no doubt.  I couldn't make it before because my Mom was unable to be there with me.  I know that she is up there rooting for me, and she'll be yelling and screaming and cheering for me when I cross that finish line.

The LONG Run

This is the part of marathon training I love.  Yes, I love the long runs.  I love the scenery changes, the amount of ground I cover, the conversation, friendship, and challenges it presents.  

Today is a 12 miler (I wanted to run 14), just under a 2 hour training run, used to build up our base.  Our long runs take place in the hills of downtown Austin and allow us to run various parts of the marathon course we will be running come February.  My favorite part of the route is running down congress and the finish from Auditorium Shores to Zilker park.  There is just something about running over the brick sidewalks that I love.

My running partner, Donna, knows all the routes and trails pretty well, and always brings a map, but 9 out of 10 times, we take a wrong turn on get off course.  I think it is because we get caught up in conversation or looking at the scenery and lose track of where we are at on the run.  I know I rarely look at the map, and haven't memorized any of the routes, though I've done them several times.  Why?  Because as much as I love the long run, it can also be grueling, and to quote Frank Shorter, "You have to forget your last marathon before you can do another; the mind can't know what's coming."  I think that pertains to the training & the long runs more than the marathon itself.  I choose ignorance, so the angst can't cloud my enjoyment.

Today we didn't get lost, but the excitement of running down Congress and through downtown caught up to we and we ran a little faster than we should have.  Missed a water stop, well actually, we beat SAG support to the water stop, running belts, as hideous as they make you look, are a real necessity!  I took a GU blackberry octane gel at mile 5 and then a Honey Stinger at mile 9....big mistake.  First the Blackberry GU is tastes like uber sweet cough syrup that started the gag reflex big time.  By mile 9 I needed another gel, wasn't going to do the cough syrup again, so I went with a Honey Stinger.  Normally I really like the Honey Stingers, especially the chocolate flavor, but today, it was to gooey sweet.   The wave of nausea that brought on, reminiscent of walking by a funnel cake shop at a crowded amusement park on a HOT summer day in Texas.    You know what I'm talking about, that sticky sweet smell alone brings on the waves of nausea.  Imagine eating it.  That is what I felt like.  

As we turned into Auditorium Shores, the thrill and excitement of 2 miles to finish wasn’t easing the nausea.  Urgh, this is what I look forward to most, cruising down the trail and across the bridge to Zilker Park and the finish line.   Today; wasn’t happening.  Bummer had to take a 2 minute walking break to let my stomach settle.  After more like a 3 minute walking break we were able to run a comfortable 9:02 for the last mile and a half back to the park.  

Barton Springs was empty, so Donna and I were able to enjoy a nice soak in the water and relax before I had to change into my CW-X tights and head over to my daughter's swim meet at UT.  After the long run, putting on the tights over my slightly damp body was a breeze.....NOT.  I got my workout in today!

I was glad it was just a 12 miler and we stuck to the training plan, and didn't get lost.  Overall average was a 9:22 pace for 12.2 miles.   Slightly faster than my goal of 9:37, but not too far off......I'll let you know how it went on Monday when I get to run the dreaded tempo run!

Healthy Running!
Tracy

Butternut Squash Risotto

Mmm, love, love, love the fall, October, November and December, my favorite months of the year.  Love the night shade veggies, colder weather, soups, and tastes of fall.  Today was a light cross training day and tonight's dinner was one of my favorite fall dishes, butternut squash risotto.

This is a super easy dish, tasty, and loaded with healthy carbohydrates to fuel the runs.  This dish is quite tasty for the vegetarian as well as meat eater.

Ingredients:

1 cup Arborio rice

5 cups low sodium broth (vegetarian or chicken)

1 1/2 cup cubed butternut squash

1 small onion, chopped (about 1/2 cup)

1 lb. Boca crumbles or 1lb lean ground turkey

Italian Spices

1 -2 Tbs. Olive Oil

Asagio Cheese as garnish

Directions:

1.     Warm broth and keep warm.

2.     Heat the skillet for about 1 - 2 minutes over medium high heat.  Add 1 Tbs. olive oil until warm, about 30 sec to 1 minute.

3.     Sautee onions until slightly translucent, about 2 minutes, add squash and sauté for about 1 -2 minutes longer.  Add rice and toast for until slightly translucent around the edges. 

4.     In separate skillet, heat 1 Tbs olive oil and brown Boca crumbles or ground turkey; season with Italian seasonings.

5.     Add one cup of broth to risotto, stirring constantly until liquid is absorbed.  Repeat adding broth in 1/2 cup portions until all broth is used. 

6.     Combine Boca crumbles or turkey to rice.  Stir and top with grated Asagio cheese (about 1/4 cup)

Nutrition Analysis:  (Turkey)  Yield:  10 servings (267g; ~ 1 1/2 cups)

Calories: 221, Total Fat: 7 grams, saturated: 1.5 grams, Cholesterol: 41 mg, Sodium 41 mg, Total Carbohydrates: 23, dietary fiber: 3 grams, Protein: 13.1 grams, Vitamin A: 56%, Vitamin C: 10%, Calcium: 2%, Iron: 3%

I like to serve this dish with a side salad of mixed greens and garden vegetables for a healthy, flavorful, and nutrient rich dinner.

Speed Workout....Oh how I Loathe thee....

Yesterday was the first real test, a speed workout on the track.  Pyramids, my least favorite of all. I mean, I'd rather walk down the street in a bikini, during rush hour!  I am a distance runner, my 10K is a slower pace than my 1/2 marathon pace, so getting on the track and moving it is a bit intimidating to me.

First of all, I am lazy.  When it comes to really pushing it, I hate that pain, I feel like I'm going to die and my legs are going to fall off and, I'm kind of attached to my life and my legs, so that isn't an exciting feeling.

The pyramid workout we did was 1 mile fast, 2 800s with a negative split, and 4 400s, again with a negative split.  My times were fairly decent.  I ran 7:09, 3:31, 3:28, 1:38, 1:37, 1:37,1:32.   Though not my best, and certainly not where I want to be running come February, but I'll take it right now.

The best part of all this was I wasn't totally pooped out at the end, and was able to easily get up and do a slow 5 mile recovery run today.  I am pleased, and cautiously optimistic.

Healthy Running!
Tracy

Jumping In....With Eyes Wide Open

In January this year, I ran the 3M half marathon with the goal in mind to keep my Average pace right about an 8:15 min. mile in anticipation for the Austin Full marathon where my goal pace would be an average 8:30 min. mile. My running partner and I had a specific plan. Conserve for the first 7 miles and finish with a fast 10 K, for a negative split.

We are both strong finishers, but keeping an 8:15 mile for 13 miles is a bit difficult. To run a negative split, you have to conserve at the beginning and not go out too fast. Our goal was to hold an 8:50 for the first 3 miles, then an 8:45 for the next 4 miles then run it home. This was the dress rehearsal for the big marathon. We did great! Finished strong and with a lot left over. I ran a 1:46 and she ran a 1:49. Neither one of us were sore the next day and we knew we had ran pretty conservatively. So we were feeling pretty good about our changes at the Austin Marathon as we were well trained on the hills.

Two weeks before the marathon, after a week of the freezing temps, we set out for our last double digit run. It was a very cold morning and there was still snow/ice on the ground. About 4 miles into the run I felt it. My calf tightened up and I knew it was over for me. I hoped that I was wrong, and tried to "walk it out" but that didn't work. Gasping at straws and hoping for a miracle, I went for a massage, but that didn't help and deep in the back of my head, I knew for me this marathon wasn't happening. But my heart wasn't giving up hope, so I called my doctor and went in. Nope, not going to happen he said, and I cried. You need at least 4-8 weeks then you can look at another marathon.

The marathon came, and I volunteered at the results table, near to the finish line, so I could hobble over there and cheer on Donna as she ran her Boston Qualifying run. I was so excited to see her round the corner to the home stretch and knew she was going to blow her goal out of the water! She beat her time by 8 minutes running a 3:52. Pretty damn great for a 47 year young wonder woman who just started running 2 years ago. I was so happy for her!!

Donna's awesome achievement was a double edge sword for me. Now I knew I could do it too, but I knew I couldn't do it right now. Even though I have to run a 3:45, I'm a bit faster runner and her finishing time gave me a good projection of my finishing time. Close, but doable!

So I set my goal on the Big D Texas marathon on April 10th. To my dismay, I failed the first running test, and it was a BIG failure. Doctor said looking at another 4 weeks before we could test the leg again. We knew this was a possibility. The original time frame was 4 - 8 weeks and that isn't for someone who's ruptured this calf before. And I heard it, load and clear, the lesson God's been trying to teach me for my entire life...Patience.

I know that I'll run this race, but on God's time frame and not mine. After I accepted this, and lounged around for a week or so, I started searching for a race farther out. Late summer or early fall I thought...I'm just not ready to table this dream right now. I want to run Boston for my 40th birthday and I want to run it with Donna.

Then I found it, the San Francisco Marathon on July 31st. Maybe God has opened a window for me.  This would be a hometown marathon for me, and I already had a trip scheduled for that time frame.  Perfect!  Registered for the race, made my training plan, and one week into it, I was limping again!  My leg wasn’t ready. 

After a long summer off, very little cross training, and lots of wine, my leg appears to be on the mend.  Guess what that means….We’re going full circle and hoping for the Austin Marathon.

I've jumped in and I've got faith as my running partner. To quote a famous verse, I can do all things through Jesus Christ, who gives me strength. I will be joining the ranks of Team 413 and whether I have a BQ run or not, I know that I will run that marathon and I will be running it with the faith that God has a plan for me, that includes running, and hoping that my story will inspire someone.

I don't know if I'll make it to that finish line, but the possibility is all the hope I need. I've now successfully had 2 runs on the road at a 2:1 interval and the marathon is 17 weeks out. But I have faith that I'll cross that finish line, and if not, then I will patiently and diligently train for another.

Heatlhy Running!

Tracy