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

Cincinnati Flying Pig 3 Way Challenge Race Recap: Saturday's races

I had decided to run the 3 way back in October and always had planned on running the 10k as best as I could and then do the 5k with the family.  So that's what I did.

My training had been spotty considering I was/still am coming back from my ankle injury which is BTW is taking way longer than expected.

Week 1 and 2 look good, then injury, then you can see my mileage per week is pathetic considering I was going to be doing 9.3 on Saturday and 13.1 on Sunday

Anyways, I knew I could run 6 miles since I had been spinning as well so I knew my cardio would be there but I wasn't sure how I would do with back to back races then a half the next day.

10k Race

The 10k race would be the only race that I knew I could really try at considering it was a distance I could do and no one would be running it with me...so I decided to put on my music and just do what I could.
I felt pretty good during the whole thing, except mile 4-5 which was against the wind.  I like the 10k because there aren't a ton of people like the half and the 5k.  The "hills" are really the bridges with the exception of one and it's not bad.  My ankle felt decent- just would hurt a bit on the hills.  Finished in 51:31 and got 12th in my AG! WOOT! 

I had about an 1.5 hrs to warm-down/warm-up hang out with the family before the 5k.  This was going to be Buster's first 5k and my DH's first 5k in a few years.

tree climbing before the 5k while I stretched

 5k

This was going to be about finishing not about time.  Cub and I were going to run together since Buster and dh were a bit slower than us.  The 5k is so big, it was a bit too crazy.  We were dodging people/walkers the entire 3.1 miles.  It was fun though to go slow and talk Cub through it.  We walked only once which isn't bad at all considering Cub just has been training by playing soccer all spring.

Overall, my ankle felt decent- I was worried that it would be really sore after the 10k considering usually after my runs is when it is the sorest.   I think the compression socks help but also mentally just focusing on the races and not worrying about my ankle helped.  

2 races down, 1 big one to go!

Compression and carb loading for the next race!

Cincinnati Flying Pig 3 Way Challenge: Race Recap part 1

Sorry this has taken so long to post.  I've been dealing with the end of the school year stuff and too much soccer for Cub.  I've been busy to say the least. 

History:  I've run the Flying Pig 10k two years ago, 1/2 marathon last year, and this year:  Flying Pig 3 way challenge, which means you run a 10k, then a 5k on Saturday AM then the 1/2 marathon on Sunday AM.  I'd planned since October to do this and was completely bummed when I messed up my ankle in Jan and didn't think I'd run it.    I think it is so cool that you can run this!  Where else can you do that all in a weekend?  

Expo:  This expo is pretty darn extensive.  Packet pick up was pretty straight forward, they had the 3 way and 4 way challenge bibs set apart so no need to get in 3 separate lines.  I still did since I was getting my running partner (I guess I can still call her that) and my kids and dh's bibs for the 5k.

 The Flying Pig Marathon is sponsored by Procter and Gamble which means: tons of free samples!!! woot! woot!  They have a very well organized line that went fast and I now have a nice supply of Olay Regenerist lotion, Secret, Gain, Tampax, and a ton of other stuff which my dh squirreled away before I take a picture of the loot pile.  (We had 4 participant bags so we took handfuls of stuff). 

The normal venders were there and I did score a new sweaty band for my birthday and some blister powder (since I got a hot spot on foot on my last run before the races-I was paranoid). I also bought a new pair of running/athletic sunglasses since I hate squinting while running in the summer.  We checked out I have to say it's nice having your birthday always around the same time as the Pig-I just drag my dh with me to the expo and birthday shop! ;-)

My favorite Flying Pig and all my loot!

2013 Race Shirts

 At the end of the expo center (it took us a good 1.5hrs to get through) we got to the shirts and the premiums for the half/full runners.  This year they gave us a nice soft cooler with the flying pig logo, nice cotton tees for the 5k, 10k and  an Asics tech shirt for the half.  Then they give out these cool posters with the artwork from the shirt. 

I love this expo!  It's totally worth the extra trip down to Cinci! 

PS If you love my t-shirt "I run this body" check out http://www.mile-posts.com/

Tomorrow:  Flying Pig 3 way challenge 5k and 10k race recaps

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. 

Yes, I'm alive and well

I haven't been in the mood to blog lately.  I haven't been doing much with my bum ankle and I've been feeling sorry for myself.

Ankle Update:  It's been 3.5 weeks since I injured it and I've got 2.5 weeks left (until it's healed?).  I keep going between: optimism- this will heal quickly and I might still be able to eek in some training before the Flying Pig (13.1, 10k 5k) and pessimism-I can't workout, I'm stressed, everyone and their mother is telling me it's going to be a long recovery and I shouldn't push it.

It's still swollen but compared to my last post- down a ton.  I'm still pretty swollen along the joint line, and behind the (c)ankle. I still have a weird pain on the medial side of my ankle (opposite to my injury) although it's not as bad as it was.   I'm wearing the boot still at work- since I'm on my feet most of the day.  At home, I'm using an elastic brace that gives me mild support.  My ankle is feeling not as weak as it did last week.  I'm doing my ROM exercises that I prescribed myself along with Dr. Google.  Don't worry- nothing that causes pain.  I've tried last weekend to go boot free to go grocery shopping.  It hurt- but I think it might have been more my cheap ankle brace (ditched that one- it rubbed against my ankle bone- not good)  Anyways- moved my Dr appt up to Monday so I can at least start PT soon.

Yesterday, I went for a massage.  Wow.  I figured she'd not touch my ankle, but no, she worked on it very gently and reduced the swelling in the front joint line and along the ankle bone.  She thought it was weird that I was swollen on the joint line too. 

Anyways, she told me that a great homeopathic anti-inflammatory was castor oil.  I guess you wrap your ankle in strips of cotton soaked in castor oil, wrap that with Saran Wrap, and a sock and leave it overnight or use it with a heating pad.  She swore by it.  Needless to say, I'm trying it.  It can't hurt, can it? We'll see how it goes, since I'm doing it right now.  I'll let you know if works.


Then, I WORKED OUT!  My god, I've never been so happy to workout!  Not only did I spin, but my fav instructor happen to be subbing!  Double yay!  I used my soft ankle wrap, clipped in my shoes before hoping on the bike.  The first few minutes were a little rough- my ankle was stiff- but it worked out.  I kept resistance down.  I even stood- i know, but I can't sit in a bike saddle for 50 minutes straight!
 Today, I felt fine, no damage from last night, so I'm going to get back to spinning. Yes, I'll take it easy.   My mood has been so much better today as well.

A few quotes to inspire or make you laugh.

Looking back, planning forward

Last year around this time I was setting some goals for myself.  Here they are:  Goals for 2012

This is what I was able to do:

My original running goals for the coming year were:

• √Run 5k under 21:40 Ran 21:13 in March 5k
• Run the Flying Pig Half Marathon or the Cap City Half  in under 1:45 managed 1:51 (holy hills!)
• Run the Air Force 10k or Half in under 46:00/ under 1:45Ran Full marathon instead!
• Run the Columbus Half Marathon in under 1:45  wanted to run this...next year...

My realistic goals for 2012:

• √Run/Finish a 5k by March
• Run/Finish the Flying Pig 10k in May
• Run/Finish the AF 10k in a "decent" time 
• Finish Columbus Half

My more realistic goals for 2012:

• Increase flexibility in calves so they are at least 10 degrees
• √Walk a full day without any heel pain
• √Start running again
• Strength training and core
• √Spinning- don't go under 11 for resistance- bike at least 20 miles per class 

So what are my plans for 2013?

• Run 13 13.1s in 2013 
• I haven't fully committed to this since as of today, I still am working on my IT band issues.  But the year is long, and who knows? Last year I never would have imagined I would run 2 full marathons in 2012. 

• Run Cincinnati's Flying Pig 3 way- I've already signed up and this will be my "A" race for the spring.  5k and 10k on Saturday, 1/2 marathon on Sunday.  This is more of a challenge in training.  I'm looking forward to track workouts and speed training.
• Run Air Force 1/2 marathon in 1:45
• Run Columbus Full or Half in under 4:16/1:42 We'll see about the full...
• Run at least 5 ORRRC races and at least 2 with the boys.
• Try to run with Up and Running at least 2 times a month

I'm in a funk

I'm not motivated at all right now.  I haven't run more than once a week in ummm, I can't even tell you it's been so long.

 I blame my damn IT band. 

I went for a run after my last marathon and it seized up and it has been annoying as get out.  I've been following the typical remedies of rest, ice (well, a few times), foam rolling (not daily but more than before) and I had a massage as well. 

When I go for a run it feels fine for the first 2.5 miles then it starts to hurt.  If it doesn't, I get excited, then the next time I go for a run, it hurts again.  So frustrating!  It doesn't hurt unless I run.

 On top of the IT band, we had a crazy family schedule in Nov/Dec trying to squeeze in swim lessons for the boys (on different nights so we were at the rec 4 nights a week!).

Meanwhile, my running partner has been doing fine and got a treadmill, so I get daily reminders that I'm not running and she is.  She's going to be kicking my @ss this spring.  Grrr.. Not that I'm competitive or anything.

So my plan of 13 13.1s in 2013...might not happen.  :-( 

BUT- I decided on this Saturday night (yah, I know, I'm lame), to write up my training plan for the Flying Pig 3 way this spring.  I have 17 weeks before the race.  I have to get back in to shape before actually training!  

And how do you train for a 5k, 10k and a 1/2 all on the same weekend?

I decided to place my faith in good old Hal Higdon again.  I followed the intermediate 1/2 training plan before and he did a great job combining distance and speed, so I thought that would be the best plan.  Here it is:  Hal Higdon's Intermediate Half training plan.  I need to start training on Feb 10th, so I added a build up for the next few weeks.  That requires me to start running at least 3 times a week for 3 miles.  (Ugh, I hope I can!)  I'm also starting to lift now, so once the program starts I can go up to 3 sets.  Also, I want this to be my "A" race so I'm adding in the McMillan training paces to make sure I'm running my Tempos at the right speed.  Then again, maybe I'll still have IT band issues.  Grrrr. 

On top of that, my favorite spinning instructor has left, and a few others who are good are leaving for various reasons, so my go to workout is iffy.  I asked about getting certified to instruct but I'm not sure if that's a good way to go.  I don't think I'd get  a good workout and it's $295 to get certified and no guarantee I'd get the job. (although, the person in charge seemed to be enthusiastic that I wanted to do it.).  Hmm. 

What would you do?

marathon training, hips, and 3 way

Air Force Training Week 12

Yes, that actually is Pitbull.

Monday- Spinning- tired from the weekend festivities (although Pitbull's concert was lots of fun!- nothing like a road trip with girlfriends!)

Tuesday- 5 miles

Wednesday- 8 miles

Thursday- Spinning

Friday-rest

Saturday- 6 on the trails with Carrie, then 4 more when I got home.  I realized after I sync'd my Garmin that I'd run 496 miles so decided to do another 4 for a nice even 500 miles.  My goal since I got my Garmin was to run 1000 miles in a year (starting in the beginning of Feb.) 

Sunday- rest 

Training Week 13

Monday-spinning (tired again- maybe it's the instructor- he's killer)

Tuesday- 5 miles

The rest is the plan for the week:

Wednesday- 5

Thursday-rest (PT- more on that down below)

Friday- 19 miles! (gulp!)

Saturday- rest/spinning?

Sunday- rest 

Then next week- I go back to work.  Boo.  No, I'm just going to miss running in the am, instead it will be right after work in the blazing heat. 

Injuries...boo.

 So the last few weeks, my hip/glute area has been super tight.  Last week, after one of my runs, I'd gone into work (to get ready) and I could hardly walk up the stairs.  I was ok if I was going downstairs or if I walked on flat surface. When I run, it hurts a bit but gets better after I've been running for awhile.  I decided to get an appointment with a sports doc, to make sure that I wasn't doing damage by continuing to run.  No need for a repeat performance of last year.  

So pretty much, my butt hurts.

They wanted to do an x-ray since my mileage was pretty high.  They ruled out a stress fracture in the hip area.  Thank goodness that was negative.   I would have freaked out.  Doc thinks it's just the IT band.  I'll be heading to PT to learn more IT band stretches.  joy. oh joy.  Hoping this will go away soon.  Also, hoping that the massage I have planned for today is going to help.  
Edit:  Massage therapist worked my leg and didn't find any tightness in my IB band at all.  But my upper hamstring had a gap and knot- which she worked on.  I had hope that that would be it, but it still hurts today (one day later).  Hoping one day more day off and then run this 19 miles.  Grrrr.  

In other news, just signed up for another 1/2 mary (Edit: regretting this already)- this one is going to be instead of a training run.  It's down in Morrow, OH.  I did it last year, it was flat (good for my hip) and out and back on a bike trail.  Here's the race recap Little Miami 10k

Oh- very cool news from the Flying Pig marathon for next year.  They are going to have multi-race competition.  The 3 way is going to be the 5k, 10k on Saturday, 13.1 on Sunday.  The 4 way will be 5k, 10k on Sat. with 26.2 on Sunday.  I think we're going to do the 3 way.  It should be fun to train for, since you'll need mileage and speed workouts.  I'm signing up early.  

Check it out:  http://www.facebook.com/flyingpigmarathon