Year of Redemption

2014 has been the year of redemption for me and after 2013, I needed it.

I have so many things to be happy about it so I'm just going to list them:

1. Boston Qualified at the Columbus Marathon in October. PR of 3:44:09- a dream for so long but the first time I really attempted to go for it. I'm thrilled, now I barely qualified by 51 seconds so I have to wait til Sept 2015 to see if I get to run it. Must. be. patient.
2. Ran 3 marathons this year without getting hurt (Flying Pig, Columbus, OBX)- I told myself if I was within 10 mins of a BQ time at Cincinnati, I'd run another marathon this year. I did Columbus in October, trained for a BQ time and succeeded but... I had a rough time after mile 16 and ran 9 mins slower than planned (I should have blogged about that...) So, what did I decide to do? Head out the the OBX for a marathon 3 weeks later- I'm in shape, right? Maybe, I can run better.  (yeah, that didn't happen- ran 20 mins slower and felt like crap.  Not my most brilliant idea.)
3. PR'd in the marathon and the half New PR in the half at the Air Force Half Marathon 1:47 (although I really need to focus on the half) and Columbus Full in 3:44:09
4. Joined the Oiselle Flock in July- I've loved Oiselle stuff for years but it was when Lauren Fleshman and then Kara Goucher joined them that I got really excited. They are just awesome.  When I looked into their athletes, I noticed that they didn't have just elites but ordinary runners too. I set my eyes to finding out about joining them and in July they opened up the Flock.  I'm proud to help out the emerging athletes and represent a company that is so supportive of woman athletes. Here's an awesome article about CEO Sally Bergesen from Outside Online. I love having a group of woman who are so supportive. Love my #flockmates!
5. Selected to be a Nuunbassador for NUUN- I submitted my Nuun ambassador application and figured I didn't blog enough to get this, even though, I haven't drank anything other than Nuun for years for my electrolytes.  Score one for: "you don't know unless you try". 
6.  Picked to be a wear tester for a major running shoe company- BTW, cool shoes in Spring 2015 coming your way...can't say more than that!
7. Ran 1607 miles this year -(double of what I did last year)
   
8. Found a training plan that works for me. Love you, Hanson's Marathon Method!
9. Found a chiropractor who works with serious athletes - thanks, Dr. Pat! If you live in Dayton, OH, I highly recommend him!
10. Having an awesome, supportive husband who supported my dreams this year - I couldn't have done this at all without my dear husband.

Now, it's your turn- What were some of the best things that happened this year for you?

 My year in pictures:

Columbus Marathon 2014

Columbus Marathon 2014 with Cub

Cincinnati's Flying Pig Marathon in May

Smashed 4 hr mark, 3:48

1st race representing Oiselle (with Buster)

My number #1 fan, support team!

Family 5k

Race Recap: Cincinnati Flying Pig Marathon 2014

Stars can and do align for races!  

I have been trying to do everything right for this race.  I followed a solid training plan, stayed injury free, ate right, hydrated properly and even got a good night of sleep before race day. 

So here's a quick breakdown of the day
Pre-race prep: all done the day before, number on my favorite Oiselle tank, gels in my spibelt, etc.

Alarm set for 3 pm: Wake up at 3:11 am good thing since I had the alarm on pm. That would have just sucked to oversleep your race.

On the road at 4:15am:  to met up with my chicas as we were carpooling down to Cincinnati from Dayton

Traveling:  oops forgot directions for parking, call hubby and have him send a picture of the directions since the website was being difficult.

Parking: right next to Paul Brown stadium

Bag check:  first school bus we walk by is the right bus for my bib number. 

Waiting time:  Inside the stadium, woman's bathroom without a line?  What?! 

Walk to the start line:  hardly 100 m away, no problems

The race:

1: trying to find my happy place and pace of 8:30
2: Yikes 7:57 pace, slow down chica.
3-5: keeping close to my pace, Best days of My life comes on as I run down mile 5 with tons of people, it was surreal.
6-8: Hills, knew about those, slowed my pace, looked for my friend from HS who is about half way up the "big one".  Found her, jolt of energy. 
8-9:  Always forget about this section of the course after the beautiful vista of the Ohio River. 
10-13: zoned out, the half had split and I found myself on my own a bit. My mile splits were off enough that I always missed them by the time I saw the mile clock on the course.  Running by feel I guess.
13.1: 1:50 feeling good.
13-15: hung out with the 3:40 pace group (mostly men). This was my BQ time so tried to stay there. Until we turned a corner and found a little but steep hill.  My quads were not having it.  Slowed down, then said F it and walked the last 15 feet or so.
16: was a turnaround, so I could see runners ahead of me.  This was the longest run I did in training so every after this was untested.
17-20: zoned out, there was a portion on the bike path which had HOPE written out, honestly don't know what I was thinking here. 
21-25:  These hurt, I was hot, the sun was out, no one really around me too much, I was timing my gel intake because I knew I was needing the energy.  I could see the Great American building further down the river but it looked so far away yet, that's were the finish line was.  Mile 21 the 3:45 pace group passed me.  There goes my training pace...
26:  who put that hill there, it's not much but I wanted to cry when i saw the rise in the road, then my music shuffled and I got the Olympic theme song going, the streets are lined with people and I just gave it what I could.  Anyone else use the Olympic theme in their race mix?  It never fails to give me a lift when I need it.

Finish: 3:48:19.  PR by 28 minutes.  I'm super happy with my time and my place top 8% of all woman in the race. 

Post race:  No Gatorade what was up with that?  I didn't drink it on the course because my gels have electrolytes in them so I only drank water but I was so sick of water! I ended drinking the syrup out of the free fruit cups they gave out.  There was plenty of junk food after but I didn't have the stomach for it and I was amazed to see how many people were just piling up the food to take with them.  Finally got out of the finisher's area and found my boys and hubby. 

my cheering crew, a bit tired after being in the sun and getting up early!

Overall:  it was a great race for me.  I'm proud of
my time considering the hills on this course.  The volunteers (Grunts) were amazing and all the crowd support was fabulous.  I will do this race again but I'm not sure when...

P.S. Love, love, love the finishing medals this year!

Stats: 

Cincinnati Flying Pig 3 Way Challenge Race Recap: Sunday's 1/2 marathon

 

 After Saturday's races, I basically chilled out, iced,wore compression socks, and even tried an Epsom salt bath to help recover my legs.  There was also generous helpings of Advil.  My ankle felt pretty decent considering.  I thought I'd feel way worse. 

Before the race!

Running the Flying Pig on Sunday makes for a pretty early morning.  The race starts at 6:30 but to get there with time to spare meant a 3:30 wake up for me, and a pick up of my running partner by 4:30.  Bagel and coffee in the car for me. 

Fast forward to the race. 

My race plan was to finish.  I was going to run 5 mins/walk 1 min.  I decided to run the first mile or so without walk breaks since it was so packed with people.  I didn't want to be THAT runner that stops in front of others.  I made it to the first bridge which probably wasn't even a mile, my legs were tired.  Uh oh.  This was going to be a long race!  So, I took my walk break- that was so hard to walk with everyone running by me!!!! I'm so NOT used to doing races that way.  Anyways, for the first 5 miles my legs were feeling tired and sluggish and I used my walk breaks because I needed them.  I took my energy gels every 30 mins- thank goodness I had enough left over from my last 26.2. 
By mile 6, I was not feeling tired anymore and my ankle was feeling fine.  I just kept slugging through the miles, 5 minutes at a time.  I have to say it helped thinking I only have to run for 5 minutes then I get a break.  Also, since I was just trying to finish- I never looked at my Garmin. I

Yep, nothing like a race photo while you're walking!

was going on my interval timer on my iPhone.  At mile 6-7 I spent my time looking out for some friends from high school who was going to be cheering on a certain corner.  I found them! That gave me a boost to climb the hill. 

The rest  of the race was a blur.  I was so focused on putting one foot in front of the other and only for 5 minutes at  time.  Plus I had to remember e-gels for energy since I remember bonking at the Air Force marathon. 
Mile 11 is all down hill and I got a text from my running partner that she had finished.  I didn't look at my phone since it was strapped to my arm but who else would text me at that time of day? I knew she must of finished and here I was at mile 11 still.  Grrr. :-)  I was feeling pretty good though.
 At mile 12, I looked at my overall time finally and it was 1:54- hmmm, I'm 1.1 miles from the finish and I know I can run 8 min miles and I feel pretty good- hell- I'm going for it!   I like, at all.    Plus, I felt good after. 

finished in 2:04.  I'll take it.  That is only 13 mins slower that my normal time for a half and I didn't really train,
Ankle:  Sore, but not as swollen as I expected- I wore my heavy duty compression socks in the race and generally, ice and Advil and I was good.  My PTs were impressed when I came in on Mon with my ankle looking "normal". 

Can you tell where my walk breaks are in my timing chart?  Plus, love the elevation of the Pig- not for wimps!

 After I met up with my running partner and we found the 3 way challenge table to pick up my extra swag for finishing all the races. 

Front, nice Asics tech long sleeve shirt

Back

All the shirts for the races, 5k &10k are a nice soft cotton, 13.1 tech shirt

and the results are in!

4 weeks later and I finally know what is going on in my ankle!  I'll spare you the details of what scheduling was like...but I ended up getting in at 7am.  Good thing I'm an early riser (not by choice- but for work).



So here is what the MRI report says: (my comments in pink)

There is signal abnormality within the distal fibula which is non specific possibly related to bone contusion.  Additional marrow signal alteration is also seen however with the medial malleolus (inside ankle bone) as well as the as the more inferior portions of the talus.  Little if any calcaneal signal alteration noted.  Freaked out about this- but Dr says it's pretty normal and it doesn't match my symptoms- although I'd say I have pain in by medial malleolus when I stretch my calf.  Whether these areas relate to additional areas of contusion etc. is difficult to determine.  There is fluid with the ankle joint.  Soft tissue swelling is noted medially and laterally. Yep.  The anterior talofibular ligament is not well defined on this examination compared to prior study and may have partially torn. That would be the goose egg next to anklebone  Exclusion of injury of deeper fibers of the deltoid ligament is difficult.  Had to google this one- once again that inside medial malleolus pain... hum.  Ligamentous structures about the ankle appear to be maintained.  That's good, since it was my calcaneofibular ligament that detached and must have reattach sans problems.There is some non specific enhancement with the bilateral soft tissues which should be clinically correlated particularly if there are any symptoms referable to an infectious/inflammatory process. WTF?  No soft abscess seen.  So, what is that hard lump in front of my ankle? 

Can you find the superior extensor retinaculum?  That's the lump.

Of course, google was not my friend since the MRI report was vague and I knew my Dr would probably tell me it was nothing...and it kind of was. 

He told me that the signal alteration in my marrow is pretty normal to see in a MRI, swelling, yep, and the lump was a thickening of my extensor retinaculum but my tendon in front was fine.  He did find a bone spur that the MRI report didn't include which seems to be my problem.  It is pretty small but as soon as he put his thumb on it- yikes it hurt.  It's right at the distal (bottom) of my tibia next to the medial malleolus.  He told me that we could try an injection or arthroscopic surgery if it hurt too bad.  I heard surgery and started shaking my head.  He said that if/when it was killing me then we could revisit that option later.  He also mentioned that I have mild arthritis (NO! I'm NOT that OLD!). 

So...all this MRI drama and I have nothing really resolved other than knowing what it is.  I'm cleared to run "as tolerated". (I didn't think I had to ask!) And so I did.  6.2 miles right after and 2.62 later that night for Boston. (I don't think I can express my sadness in the whole Boston Marathon attack- too awful so I'm going to spare you). 

Running buddies, photo by Cub

Cub

Around 2,000 runners running 11 laps at the local track for the victims of the Boston Attack

Obligatory Ankle picture (not too swollen from that angle) 14 weeks post injury

I'm going ahead and running the Flying Pig in 2 little weeks from now.    I can do a 10k and a 5k, so now, will I be able run/walk the half?  I'm going to try.  But one race at a time seems to be the best way of looking at it right now. 

Yay! PT

Ankle injury update:  

Better than the boot or aircast!

• Dr. said I could start PT, ditch the boot and upgrade to a smaller sleeker ankle brace for 6 weeks.  Yay! 

Can you see that lump in front? 

•  I have swelling still in the front of my ankle which makes my ROM (range of motion) pretty limited but it's way better that it was 5 weeks ago.  I have a nodule in the front that the Dr. spent more time poking at then anywhere else.  He says he sees this on occasion and that it's fluid trapped under something or another.  So technical I know, but it was a week ago. 

• I went back to my PT who helped me with my planter fasciitis.  
•  I get to start with fun things like:
• stretching my calf (BTW- impossible with swelling!), As I sat there, with my toes half way up on of those boards for stretching your calf and trying to hold it for 30 secs. was so hard.  It hurt (was it more than 4 on the pain scale, yes, so technically I shouldn't do it, but I didn't say anything, since that seems to be key for ROM). 
• lovely ROM stuff with the BAPS board (sitting down), 
• scooting around the office backwards on the rolly chair (best part!), 
• marching on a cushy pad 
• stepping up and over a 4" board (and it was tough).  
•  I get to have ultrasound to work on the swelling, manual manipulation of my ankle (trying to get it to move in the right ways) and a nice massage to work the swelling down.
• Then ice for 10 minutes. Fun times! x 3 week, but progress is progress...next time Therabands!  woot! woot!

Only 76 days til the Flying Pig Half.  I'll be ready, right?  Trying to be optimistic, I hoping if I keep up my cardio, then the running won't be too bad to get back, right?  I can dream.  

Cardio of the week:  Spinning 3 days this week, kept resistance down- no pain! 

A few of my favorite Pins of the week:

Race Recap: Cincinnati Flying Pig Half Marathon

Saturday:  The Expo 

 Last year when I did the Pig 10k I didn't go to the expo.  A friend of mine when down and got our packets.  I'd heard it was pretty good expo, plus lots of swag in the race packet...so saddled up the boys and dh and headed off on Saturday afternoon.  I wish I'd had more time, and frankly, the boys hadn't come.  They were being typical 5 & 8 year olds (not the ideal shoppers- or good in crowds in general).  I did manage to swing by the Proctor & Gamble swag table and pick up some nice toothbrushes, loads of Dawn dishsoap, and Olay lotions.  

Sweaty Bands- RunCincinnati

Stopped by the Sweaty Bands booth as well.  I've eyed them for a while, but since I have a small head, I needed to try them on. They are awesome, definitely see why people like them.  Picked up 3 cute ones and hinted to dh (my birthday was coming up) on some other ones. 

So after wondering through the expo and talking to the Air Force Marathon people (more about that later) and Canton Marathon people (just maybe...) finally got to the shirts, bags and posters.  The PIG is known for giving out good swag.  The Asics athletic bag is awesome, definitely worth having around.

Sunday:  Race Day 

Race time: 6:30 am

Temp at start:  not too bad, but the humidity looked bad

Time to get up: 3:00 am

Time to leave the house: 3:45

Time to pick up Running partner:  4:15

Time to get to Cincinnati: 45 mins

That left us 1.5 hrs to park, potty and stretch/warm up (get nervous)

Our drive down was one I don't think I'll ever forget.  We came across a police car on I-75 that was in the left lane and a car that had run into the median and was blocking the road.  Between the car and the police cruiser was 20ish looking man, laying on the road.  No one was helping him, and it looked like he was dead (RIP). I think the policeman had just gotten there, since he wasn't covered up.  The ambulance was coming down the other side of the highway after we passed. Needless to say, it was a somber moment.

So, on a happier note...the race.

Carrie and I were in different corrals.  I was in B she was in D so we decided to place ourselves in C.  It was a pedestrian cut through as well, so no one was checking bibs there, so that was pretty easy!  

Miles 1-6 were uneventful.  I went out at the pace I'd thought I could do, little slow the first mile but I was weaving around everyone, trying to find my spot/pace.  I did run into the 1:50 pace group but there were so many people surrounding the pacers it was a traffic jam.  Generally I don't get claustrophobic in races but I had to get around them or to the side.Too many people and too close for my liking.  7th street was a long stretch looking into the sun.  There were tons of people cheering us on.  Refilled my water bottle along the way.

Miles 7-10  Holy Hills!  This was worse than I expected.  I had seen the elevation chart but I never really grasped how many and how big those suckers were!  First hill, I was thinking " this is like a standing hill  w/ resistance about 16" on my spin bike, but then you'd turn a corner and there was another hill, etc. The crowd support was great thank goodness.  When we got near the top, there was a spectacular view of the Ohio River and Kentucky.  

Mile 11- all downhill- just let the legs go! Note the time difference for mile 10 and 11.

Mile 12-13.1- sunny, hot, and I'm tired.  The finish line could not get there soon enough. I thought for sure I was shuffling along.  I realize I really should have had another Cliff Blok on at mile 9.  

Love the instant gratification of race results right after you finish!

Overall, it was a great race.  I didn't PR but I'm pretty darn proud of my time. It was a tough course. Even better, no foot problems what so ever!   Will I do it again?  We'll see. Now, time to tackle 26.2 in the fall. 

Pre race goals and worries

Flying Pig 1/2 marathon is tomorrow!  I'm so excited yet anxious at the same time.  I signed up for this a week after my plantar fasciitis seemed to be gone.  So far, it has been tamed... My foot still hurts but it's different closer to my toes and arch not in my heel. It's not all the time So...I'll take that as a go and that I'm healthy! 
So this is what my last week of training for the PIG  has looked like:
Sunday- 12 miles
Monday- 18 miles in Spinning class
Tuesday- 3 miles in the heat- yuck!
Rest of the week- resting.

I'm feeling good.  My only major stresses are what to wear and dealing with parking on race day!

 I had planned a tank I bought a while ago, but I've only wore it once in April since it's been so cold.  It's a pretty sweet looking Adidas lime green tank.  I got it at the Adidas outlet and they only had small and extra large.  I tried the small and I thought it fit.  I've run it but when I did, it was freezing and I had a top over it.  Now, I'm wondering if it is too snug. It's not super soft. I don't know how forgiving it will be.  We'll what ever I where it will be a running skirt and some form of a tank.  Starting time temp is supposed to be 63 degrees.  Should be good- perfect would be in the 50s. 

As for my goals for time:

Goal A:  1:45
Goal B:  1:49.07 (current PR)
Goal C:  Break 2 hours

It is a hilly course (another worry of mine) I won't be surprised if I don't PR-I'll be ok with that - really.
BUT...at the same time...I've PR'd in the 5k, 8 seconds off my PR 10k  time  both this spring...so maybe?

Last week before the PIG! gulp.

So, I haven't been blogging lately since our family schedule has been crazy.  I think we ate at home once last week.  Between soccer practices, games, and being gone a weekend, then guests the next weekend...you get the idea.  Ok, so here's what I've been doing for the Flying Pig (which is next weekend!!!!)

 

Pig training:

Last Sunday-ll miler which sucked.  I had been dreading it, since it was the distance I got hurt on in the fall.  I procrastinated on Saturday and finally ended up doing it on Sunday.  It was not a good run.  My hips hurt, my knees hurt, my heel (gulp) started hurting the last mile or so.  I was just happy to get it out of the way!  **Good thing** heel didn't bother me at all the rest of the day, so it wasn't plantar fasciitis- thank God!

Monday- Spinning class 20 miles with lots of hills.

Tuesday-  Multitasking day- Tempo run during soccer practice.  Did 5.8 miles at 7:50 pace. I'd started out for just an easy run, but I wore my Kinvaras, which always make me feel speedy. Plus, all the soccer moms watching me, made me push myself a bit more.  It was super windy as well, so good resistance training.

Wednesday- Spinning class, 22 miles, hills- a PR of sorts- burned 700 calories!  I say that- but I doubt it's true, since you can't put in your age or weight.  I like to use the calories to see how hard of a workout it was, since if you have low resistance but high mileage you won't get many calories burned.  you have to have high resistance and miles.  Normally, I try for 20 miles and 600 calories.

Thursday- Rest day- soccer practice and soccer game = rest day for mommy

Friday- quick 3 miler after work before getting the boys

Saturday- 2 rained out soccer games = extra time in the am for spinning class, 18.5 miles (586 calories).
Today- 12 miles on the trails with my running bud, Carrie.  Hips, knees felt fine, heel bothered me a bit the last 3 mile loop.  I've been using my spikey golf ball and icing today. Hoping tomorrow it will be fine, like last Monday.



Now, time for "Taper Tantrums".  This week should be pretty easy on the training.  Planning on Spinning on Monday, 3 easy miles Tuesday, off Wednesday, 2 on Thursday, off on Friday & Saturday.

Now, I get to worry about the weather on Sunday morning, the perfect racing outfit, and dealing with the insane time of getting up for a 6:30 am race time, which I have to drive an hour, etc.  I'm thinking a 3:30 am wake up.  Yuck.  Next year, hotel in Cinci.