Apr 11 2011

Working out the kinks

Phew!  I am finally starting to get really excited about Boston again after a couple of weeks of cross training and therapy.  My left leg and foot is feeling much better and my confidence is back.  People keep telling me their personal stories of cross training before big races and still running great.  Coach D. pointed out that Joan Benoit Samuelson had arthroscopic knee surgery 17 days before the 1984 Olympic Trials and cross trained pretty much her entire last three weeks.  She won the trials AND the Olympic Games a few months later.  I have been keeping my body sharp and fit while trying to stay mentally tough even without a lot of running.  I’ve also been trying to evaluate what may have been the cause of my sudden flare up of problems.  I think the main cause is simply training harder than I ever have while having a break-through season (doesn’t come without its set-backs.)  I also think my new orthotics and changing them three different times this season may have confused my legs and feet a bit too much.  In the coming weeks you can be sure I will be doing everything possible to strengthen my feet and step off the plantar faciitis pain train.  But for the next week I’m just going to keep focusing on rest, recovery and positive thoughts going into Boston

My week in review:

Monday A.M. 40 min. pool run, therapy with Dr. Tim. P.M. 30 min. swim

Tuesday A.M. 70 min. elliptical w/8×3 min. hard pushes, massage with Erin P.M. Weights/core plus 30 min. pool run

Wednesday 60 min. pool run, 2 hour nap

Thursday A.M. 45 min. pool run, massage and kinesio tape with Rob. P.M. 4 mile easy run on Kitt Field; felt pretty good!

Friday 80 min. pool run with intervals at Rally Sport with Katie F., Sarah, Bean, and Cheri.  It was nice to have friends to chat with.  I tried to do a lot of the run without a float belt and by the time I finished, my shoulders were PUMPED.  ART with Richey afterwards.  Sarah says I’m a “therapy whore.”  I say I’m just trying to hit this injury from all angles.  After all, each therapist I saw this week offered a slightly different approach. I figure something’s gotta give.

Saturday 6 mile run with Aaron, 6 strides mixed in plus 40 min. pool run right after.  Bumped into Joanna, Kathy, Colleen, and Coach at FAC.  My spirits were lifted by their optimism, encouragement, and smiling faces.  P.M. Cleaned out the garage and it is now miraculously pleasant to walk through!  Took the kids to see Hop. Cute!

Sunday Day of Rest.  Took a 2 hour nap after Church.


Apr 4 2011

First, a trial of my faith

Usually when an uncomfortable, inconvenient mishap occurs in my life my immediate reaction is to feel discouraged and upset.  Then I take a step back and remember that every time these things happen they lead to growth, gained wisdom, and eventual blessings.  From my experience, whenever God is preparing me to receive something amazing he first tests my faith with a challenge.  Maybe he’s testing me to see if I am ready to receive the gift he has in mind or maybe its simply to help me feel even more grateful as I feel the stark contrast between less than ideal circumstances and amazing vistas.  ”Ye receive no witness until after the trial of your faith.” Ether 12:6

Our BYU Cross Country team indubitably experienced this phenomenon right before the 2001 NCAA Cross Country Championships in Greenville, South Carolina.  We were favored to win the NCAAs that year and we looked stronger than ever in the Mountain Region meet a few weeks before NCAAs.  Shorty after the Region meet our top runner, Misa suddenly started unraveling and was not feeling good mentally or physically going into NCAAs.  Maybe she was over-training or had just been going too hard for too long and needed a break.  Whatever the reason, we were all a little worried.  Everyone was trying to talk her back into feeling confident while praying that she could pull it back together for one last great race at the NCAAs and hopefully lead our team to the win.  A few days before the race, we departed SLC for Greenville with a layover in Atlanta.  As chance would have it, just as we landed in Atlanta there was a security breech in the Atlanta airport and all flights out were cancelled.  We sat in the Altlanta airport for a few hours while Coach tried in vain to get someone to give us our checked bags off the plane so we could drive to Greenville.  Finally accepting the fact that our bags were stuck there we got a few rental cars and drove the remaining 3 hours to Greenville, arriving at our hotel after midnight on Friday night before the Monday race.

After checking into the hotel a few of us went to our trainer, Kevin’s hotel room door with cups so he could share his saline solution with those of us who wore contacts and had put our contact lens cases in our checked bags, which were stuck in Atlanta.  In our team meeting the next morning we all proudly affirmed that we had heeded Coach Shane’s incessant promptings to carry-on our racing spikes and uniforms in case something like this happened.  Our training shoes and running clothes on the other hand…well, those were in our checked bags still in Atlanta.  Only a few of my teammates had the foresight to wear their running shoes on the plane.  The majority of us, myself included chose sandals.  ’Cmon, we were going to the South after all.  Its so WARM there.

We were all a little worried that we would not get our running shoes and clothes in time to run the course and do some strides to loosen up our travel legs.  Coach may have been slightly upset with us for not being fully prepared for this exact circumstance.  It was stressful and Coach Shane spent a lot of time on the phone talking to the airline and airport personnel.  Finally around 4 or 5 PM on Saturday, our bags arrived in Greenville and we went straight to the course to loosen our legs.  Misa was still feeling flat and unexcited to race but the rest of us were just grateful to have our shoes and clothes and looking forward to our Sunday rest day before the race on Monday morning.

On Sunday we all went to Church together and had a restful day concluded by a team devotional.  Our team captain, Tara read “The Little Engine That Could” and we shared our thoughts about the impending race. Coach Shane reminded us to trust in ourselves, in each other, in our training, and in the Lord to help us do our best.  Our words of faith and encouragement to each other brought the light and excitement back into Misa’s eyes and we all felt happy and grateful for the peace in the room.  It was one of the most powerful devotionals I had ever been a part of.  As we ended with a group prayer, we all felt unified and close.  We were so aware and tuned into our friendship and trust in each other that it didn’t even matter what the outcome of the race would be because we all knew we were each going to give our best for each other.

The next morning as the NCAA Championships got underway we toed the line together with great excitement and confidence gained from the night before.  The gun went off and after  a fast first quarter mile the course took a sharp turn to the right and one of my teammates Sarah, who was running a few spots ahead of me stumbled and was pushed flat on the ground.  My teammate Amy and I saw it happen and said, “Sarah!  Trust!” as we went by.  Sarah quickly jumped back up, only losing a few seconds.  I had been the 6th runner for our team all season and Sarah had consistently been 4th or 5th.  As she got back into her groove, I was impressed by her toughness and tried to draw strength from her tenacity.  Misa, Jessie, Tara, Lindsey, Sarah, Myself, and Amy all gave our BEST that day and finished remarkably well, securing 1st place by a margin of 86 points.

For me, the moral of that story is to have faith and know that struggle and discomfort is given to us to test our faith and patience.  This week I have have been struggling with some discomfort and nerves.  After coming off a great run in the 15K championships and then heading straight into two big training weeks with lots of quality interval work, I felt GREAT and my fitness continued to improve.  As any runner knows, its a fine line between training optimally and over-training and I may have taken a step or two over the line.  By the end of those two solid weeks, I had a sudden outcropping of problems in my left leg.  You name it, its tight…glut/hip/hamstring/calf/plantar facia….all tight.  After taking Sunday off (as usual) and trying to work out the tightness with ART, massage, and ice while continuing to run, I found myself limping through the last set Tuesday’s workout.  I stopped, told Coach I was finished, and jogged back to my car.  Coach D and the rest of the team returned a few minutes later and Coach, Aaron, and I made a plan for recovery which included pool running, swimming, elliptical, whatever I could do to keep moving while allowing the pains in my left leg to recover.  Three therapy sessions and three days of cross training later, the problems subsided and I decided to run part of the workout on Saturday.  It felt okay but I could tell my plantar facia was still not happy.  Sunday morning just getting around the house was a limpathon and I have since resolved to stick to cross training as long as needed until everything feels really good.  While it is definitely a ”less than ideal circumstance” to be struggling with pain two weeks from Boston, I also recognize that a little extra rest during my taper may be a blessing in disguise.  I know that my fitness is great and I have prepared well for this marathon.  ”The hay is in the barn,” so to speak.  Now its time to rest, recover, and work out the niggles before the big day.

I had the pleasure of listening to LDS General Conference for a combined 8 hours on Saturday on Sunday and was strengthened by the messages I heard.  Aaron’s former Mission President, Elder Kent Richards gave a fabulous discourse on Pain.  He said, “No pain that we suffer, no trial that we experience is wasted.  It ministers to our education; to the development of such qualities as patience, faith, fortitude, and humility.  It is through sorrow and suffering, toil and tribulation that we gain the education that we have come here to acquire.  Pain brings you to a humily that allows you to ponder.”  So here I am, pondering.  Taking note of the things I could do differently next time to avoid this same circumstance. Praying that I can overcome this trial.  Pleading with God for a speedy recovery so that I will be able to give one last gutsy effort of this season in Boston.  I am mentally ready and physically fit and I have faith that my body will cooperate.

For more uplifting encouragement, I also enjoyed a Sunday morning talk by Elder Paul V. Johnson as he spoke about overcoming trials and tribulations.

My week in training:

Monday- 8 miles with strides

Tuesday – 10 miles with 4 miles of intervals

Wednesday – 60 minutes of pool running

Thursday – 45 minutes of pool running

Friday – 60 minutes of pool running, a half mile of running, and a 30 minute bike ride with Bre in the toddler seat (so fun).

Saturday -12.5 miles with 4 miles at MP


Jan 19 2010

Riding the rolling highways into Boulder

Biked 25.29 miles in 1:35 (15.9 mph) with 2,506 elevation gain.

My friend watched the kids for a couple of hours this morning and I’m watching her kids on Thursday morning.  Today’s route had a few more hills than Saturday’s route, but had a better shoulder and smoother road surface.  It was a loop I used to ride when I lived in Superior, only it was a 15 mile loop for me then.  Now that I live 5 miles South, its a 25 mile loop.  Highway 128 to Highway 93, back on Marshall Road.   Basically its riding the rolling highways into Boulder and looping back.

Felt great until I started to get a side ache in the final 5 miles and just wanted to stop.  But of course I still had one big climb and a few more miles of downhill to get through.  Hamstring felt great.


Jan 16 2010

Road Bike

30.58 miles of cycling in 1:54 (16 MPH) with 1,809 feet of elevation gain.

Hamstring felt pretty tight again today so I decided to cross-train.  Dusted off the road bike, pumped up the tires, put on my wind-breaker and headed out.  My previous bike rides this year have been on my mountain bike since the roads had more ice/snow and I wanted more grippy tires, but after the 50 degree week the roads are clear enough for skinny tire biking.  Today was slightly overcast but a warm 47 degrees.

I was reminded today how much I really enjoy cycling on my road bike.  I can go so far and fast.  The workout provides sections of pushing it up hills and then cruising down hills as my heart rate rolls up and down.  I love those short hill climbs when I see the crest of the hill approaching and push it hard and get there quickly.  I climbed up a canyon for a few miles and kept my heart rate pretty steady for 20 minutes or so and then cruised down as fast as 41 mph at one point.  Its definitely a rush going fast down a hill on a road bike.  It took me a few minutes to get adjusted to the speed after not doing it since last summer but once I adjusted I really started enjoying it.  Big grins.

The road bike I currently ride was purchased with my prize money from winning the Ogden Marathon in 07′.  Its very light and has great components.  My very first road bike was not as light and had lower quality components.  That one was purchased after 2 years of saving all my left-over per diem money at BYU.  If I remember correctly, they used to give us us $40-$140 cash (depending on the length of the trip) to spend on meals every time we went out of town for a track/cross country meet.   I was just a full-time student-athlete at the time and that left-over per diem was my only income.  After two years I had saved $1,000 to buy myself a road bike.  So I guess you could say my running has payed my way into becoming a cyclist too.  :)

In August, 2007 I rode my first Century (100 mile) road biking tour, the Desperado Dual in Southern Utah.  It was really long and exhausting, but very fun.  Maybe I’ll look into doing another Century this summer.


Jan 7 2010

Balancing Act

6 miles equivalent

Tried running for a mile but the glut is still not cooperating fully so I did the row machine for 10 minutes and elliptical for 41 minutes.  Good workout!  Hopefully my glut will cooperate soon.  I think its very likely that its related to my knee seizing up last weekend.  I may have been favoring my left knee a little which caused undue stress on my right glut.  Such is life.  Its a balancing act to give equal effort in all areas. Usually one area or another gets a little neglected.


Jan 6 2010

Make every minute count

7.5 miles equivalent

After my workout last night my right glut was extremely tight so I rolled it out on the foam roller for a while and iced it.  This morning it was still super tight and I didn’t want to make it worse so I decided to cross train today.  Went to the gym and my 18-month old was not feeling well and was super clingy when I left her in child care so I resolved to getting my workout done in one hour.  Jumped on the elliptical and made every minute count.  You can really get that thing whirling if you put some muscle into it.  I bumped the level up to 14 and kept my heart rate around 140-150.  It said I did 7.5 miles in an hour and I’m counting it.  My arms and quads were throbbing when I got off.  It may not have been a true “recovery” effort, but at least it didn’t hurt my glut.


Dec 29 2009

Cruddy inversion air

8.25 miles equivalent

Went to the Bountiful Recreation Center to work out since I heard its like smoking a pack of cigarettes if I run for an hour outside in this cruddy inversion air.  Question: if the air is so horribly damaging outside, would it really be THAT much better in a large building with doors opening and letting that air in every 13 seconds?

I did a 2.25 mile warm up on the treadmill and my knee was pretty tight.  Not wanting to make it tighter, I stretched well and jumped on the elliptical.  I pushed it up to level 14 and kept my heart rate over 140 so as to make the workout equitable to running.  I did 4X45 seconds hard, then 1, 2, 3, 3, 2, 1 minutes hard with one minute rest between pushes and a cool down afterwards.  I got my heart rate up to the 170s for a bit, at least.  Felt great on my knee and worked some weaker inner thigh and outer calf muscles differently from running.