This morning I ran 7 miles on very wet trails and dirt roads over and around Kezar Mountain. I felt good, none of the shooting type of back to hip to posterior leg pain of a few weeks ago, just a steady aching bruise-like pain in the butt and hip. I'm doing better keeping my right leg in allignment and keeping good form.
I had appointmemnts with my osteopath and with my chiropractor after my run. The osteopath is convinced that the back is safe to run on and says the pain will keep me in check and prevent me from doing too much too soon. He did strength testing and although the range of motion is very limited on that side, the strength is back to normal. He also said it was safe to let the chiropractor do his thing, but doubted it would help at all. I have what is called radiculopathy, pressure on the nerve root at the spine. As long as sensation and strength are not being effected, it isn't crucial to do something about it right now. By the way, the chiropractor really didn't seem to help matters, I felt a little worse after leaving him. Tomorrow morning I start physical therapy to work on the hamstring on that side. It has really tightened up with all this back trouble.
One interesting thing... I mentioned that my osteopath said not to do too much too soon, well he says trying to run the Vermont 100 in three weeks is OK with him. Very slow running doesn't hurt because there really isn't a lot of jarring at that pace. The good doctor has apparently done his research because he understands that a one hundred mile race is a slow jog at best. Before I left, he asked the two age old questions that everyone asks, "where do you go to the bathroom during the race?" and "do you stop to sleep?" I've got to come up with some sort of clever answers to those questions for the next time someone asks.
Tuesday, June 30, 2009
Monday, June 29, 2009
Mountain Biking
I know, I already posted today about my sister's half marathon. But I also want to write a little about mountain biking. I couldn't tie the two subjects together in one post no matter how I tried.
On Saturday Kevin took me mountain biking on the trails at Bear Brook. I rode a mountain bike on occasion about 15 years ago, but it was always on smooth straight trails. Kevin took me on trails that were easy by his standards, but a little challenging to me. They were curvy single track with rocks and roots and a few little logs to ride over. It was a perfect introduction to the sport.
There is a lot of skill involved, although it looks pretty easy when you watch people who know what they're doing ride. Kevin was a very patient teacher. I also liked that he didn't get excited when I fell a few times. He just sat and waited for me to get going again. I hate it when I fall running on the trail and people get overly concerned. I feel the same way on the bike. Let me preserve a little dignity for crying out loud! Just let me get up, brush it off, and move on. The less fuss the better.
When we were just starting out I kept catching myself holding my breath. It was a little nerve wracking to be traveling over trails without being able to feel them under my feet. But after a while I felt more comfortable on the bike and was able to relax. Most of the times I did fall, it was because I chickened out while in the middle of an obstacle. I've learned that if I start something I need to just see it through and not try to bail out mid way.
I hope it doesn't sound sacrilegious, but riding trails is every bit as much fun as running trails. Like running, it involves picking your line, maneuvering around and over obstacles, and moving forward over the dirt the best you can. Things come at you a little faster on the bike and you don't have the same maneuverability as you do on foot. Except on some of the climbs, I found I didn't really get winded like I do running. Another difference is that I had to stay mentally alert the entire time I rode, where I can let my mind wander a little when I run. Like trail running, there is leg strength and coordination involved, but biking also brings in core strength.
I have a lot of room for improvement on the bike, but that just makes it more interesting. I can hardly wait to ride again!
On Saturday Kevin took me mountain biking on the trails at Bear Brook. I rode a mountain bike on occasion about 15 years ago, but it was always on smooth straight trails. Kevin took me on trails that were easy by his standards, but a little challenging to me. They were curvy single track with rocks and roots and a few little logs to ride over. It was a perfect introduction to the sport.
There is a lot of skill involved, although it looks pretty easy when you watch people who know what they're doing ride. Kevin was a very patient teacher. I also liked that he didn't get excited when I fell a few times. He just sat and waited for me to get going again. I hate it when I fall running on the trail and people get overly concerned. I feel the same way on the bike. Let me preserve a little dignity for crying out loud! Just let me get up, brush it off, and move on. The less fuss the better.
When we were just starting out I kept catching myself holding my breath. It was a little nerve wracking to be traveling over trails without being able to feel them under my feet. But after a while I felt more comfortable on the bike and was able to relax. Most of the times I did fall, it was because I chickened out while in the middle of an obstacle. I've learned that if I start something I need to just see it through and not try to bail out mid way.
I hope it doesn't sound sacrilegious, but riding trails is every bit as much fun as running trails. Like running, it involves picking your line, maneuvering around and over obstacles, and moving forward over the dirt the best you can. Things come at you a little faster on the bike and you don't have the same maneuverability as you do on foot. Except on some of the climbs, I found I didn't really get winded like I do running. Another difference is that I had to stay mentally alert the entire time I rode, where I can let my mind wander a little when I run. Like trail running, there is leg strength and coordination involved, but biking also brings in core strength.
I have a lot of room for improvement on the bike, but that just makes it more interesting. I can hardly wait to ride again!
Amy's Half Marathon
This past Sunday I was in Connecticut to support my sister, Amy in the Fairfield Half Marathon. The last time she ran a road race was over 25 years ago. She and I were both very successful high school track and cross country runners, but she didn't keep it up after her school years. A few years ago she started jogging a little, maybe three miles three times a week. This past winter a co-worker put the idea of running the half marathon into Amy's head and she asked me to help her train for it. I was thrilled.
Amy has a good job and is an excellent mother, but hasn't had anything in her adult life that has been just for her. I was hoping that running might help empower her and make her believe in herself. I was happy to start sending her weekly training plans. She followed them faithfully. This wasn't always easy for her. It was hard for Amy and her family to accept that it was OK for her to steal away a little time for herself to get mentally and physically healthy. She had always given everything she had to her family. For some women there is a lot of guilt involved in taking care of yourself. I think Amy is one of those women.
I arrived Saturday night and could feel the stress. Amy was nervous and her family still wasn't behind her. What did she want to run a stupid race for anyway? I half expected her to back down and decide not to run. I kept my mouth shut and waited to see how it would play out. I think the old Amy would have just said, "let's forget it and have a family day instead." But the new Amy laid out her running clothes and wrote out directions to the start and went to bed early. Race morning arrived and Amy and I drove to the start. We went through the ritual of number pick up and port-a-pottie visitation. Then we mosied over to the starting area. This race had thousands of competitors including some international big shots. I helped her seed herself in the starting area and tried to get her to act at least a tiny bit happy to be there.
Originally I had planned to run the entire half marathon with Amy, but I am not able to tolerate running on pavement with my current injury. Instead I ran the first few miles and the last few miles with her. I wasn't sure how she would do with the crowded start conditions, but she stayed calm. I told her, "don't try to weave, it will thin out" and we fell into her pace. She wanted to run 8:30's and we hit the first mile at a chip time of 8:34. Soon I bid her well and jogged back to watch the 5K and the kids 1 mile race. Then I ran back out on the course to join Amy for the last miles. I joined her in the middle of a huge climb. She looked at me and grimaced with her eyes rolling back into her head, but she was just being dramatic. She was doing very well and moving up through the pack, although she claimed to be dying. I tried to pass on my energy to Amy and the other runners around us. "There's a nice downhill waiting for you after this climb!" "Stay Strong!" "Don't walk!" ... I might have been driving people crazy, but hopefully I helped a little. I know I helped at least one guy because when I paused at the water table to let Amy drink, he said, "stay with me Red, I need you to pull me along," to which Amy replied, "she's mine."
I ran with and talked to Amy through the last few miles and she really stayed strong and steady. I told her she was on her own for the final quarter mile kick. I left her with the parting words, "Almost 50-years-old, my ass! Look around you, you're kicking butt!" There were lots of women in their 20's around us at the time and Amy was leaving them in her dust! She finished in 1:53:13, 13th out of 116 in her age group and in the top 25% overall. I am so proud of her!
Amy has a good job and is an excellent mother, but hasn't had anything in her adult life that has been just for her. I was hoping that running might help empower her and make her believe in herself. I was happy to start sending her weekly training plans. She followed them faithfully. This wasn't always easy for her. It was hard for Amy and her family to accept that it was OK for her to steal away a little time for herself to get mentally and physically healthy. She had always given everything she had to her family. For some women there is a lot of guilt involved in taking care of yourself. I think Amy is one of those women.
I arrived Saturday night and could feel the stress. Amy was nervous and her family still wasn't behind her. What did she want to run a stupid race for anyway? I half expected her to back down and decide not to run. I kept my mouth shut and waited to see how it would play out. I think the old Amy would have just said, "let's forget it and have a family day instead." But the new Amy laid out her running clothes and wrote out directions to the start and went to bed early. Race morning arrived and Amy and I drove to the start. We went through the ritual of number pick up and port-a-pottie visitation. Then we mosied over to the starting area. This race had thousands of competitors including some international big shots. I helped her seed herself in the starting area and tried to get her to act at least a tiny bit happy to be there.
Originally I had planned to run the entire half marathon with Amy, but I am not able to tolerate running on pavement with my current injury. Instead I ran the first few miles and the last few miles with her. I wasn't sure how she would do with the crowded start conditions, but she stayed calm. I told her, "don't try to weave, it will thin out" and we fell into her pace. She wanted to run 8:30's and we hit the first mile at a chip time of 8:34. Soon I bid her well and jogged back to watch the 5K and the kids 1 mile race. Then I ran back out on the course to join Amy for the last miles. I joined her in the middle of a huge climb. She looked at me and grimaced with her eyes rolling back into her head, but she was just being dramatic. She was doing very well and moving up through the pack, although she claimed to be dying. I tried to pass on my energy to Amy and the other runners around us. "There's a nice downhill waiting for you after this climb!" "Stay Strong!" "Don't walk!" ... I might have been driving people crazy, but hopefully I helped a little. I know I helped at least one guy because when I paused at the water table to let Amy drink, he said, "stay with me Red, I need you to pull me along," to which Amy replied, "she's mine."
I ran with and talked to Amy through the last few miles and she really stayed strong and steady. I told her she was on her own for the final quarter mile kick. I left her with the parting words, "Almost 50-years-old, my ass! Look around you, you're kicking butt!" There were lots of women in their 20's around us at the time and Amy was leaving them in her dust! She finished in 1:53:13, 13th out of 116 in her age group and in the top 25% overall. I am so proud of her!
Friday, June 26, 2009
Fawns and Leprechauns
I have been compared to many things while running on trails. I'm not sure why, but people like to say, "look at you running along the trail, you're just like a .....fill in the blank. I have heard all the fairy like terms... sprite, pixie, nymph, and my personal favorite, Leprechaun (I think it was the green shorts I was wearing that day). Then there are all the animal similes... antelope, bull in a china shop (it was a rough trail), mountain goat, deer, and most recently, bunny rabbit (I liked that one). Today I ran 4 miles on the easy trails behind the schools and I found myself thinking, "look at me, I'm running like a timid little fawn." I am being very careful with foot placement and concentrating on keeping the right leg in good alignment. It is feeling good, but not natural and flowing yet. I'm hoping to be back to Leprechaun by next week, but fawn is OK for now.
Thursday, June 25, 2009
I hiked a nice loop over Lincoln and Lafayette today. I left Lafayette Place Lot and headed up the Falling Waters Trail at around 11. I like to start a hike mid morning if I know it isn't going to take me all day. This gives the other hikers a chance to get their early starts and hopefully spread out a little on the trail. Falling Waters can be a popular trail in the warmer months and the lot was full of cars. Doesn't anyone work on Thursdays?
Falling Waters Trail is one of my favorites. The first few miles follow Dry Brook and pass numerous water falls, which were especially impressive today following a rainy week. I love the sound of rushing water. I was moving quick, mixing running and fast walking, but I paused to admire each falls as I passed. Everyone loves a water fall, and this trail passes lots of them. It's hard not to feel good along this stretch!
After about 2 miles, the trail turns away from the brook and climbs straight up for a mile or so breaking treeline and ending at the top of Little Haystack. The sun was out early on, but it clouded up as I got to the higher elevations. It was cloudy, but still clear at the top of Little Haystack and I could see the Franconia Ridge Trail running over the sharp ridge to Mt Lincoln. I ran most of the ridge between Little Haystack and Lincoln. There are steep drop offs in places, but the trail is fairly smooth and easy.
I had been passing friendly cheerful hikers since I started, but at the the top of Lincoln there was the surliest group of backpackers I had ever seen. About 6 guys in their mid twenties were sprawled out on the rocks with grim expressions on their faces. I couldn't even get a nod from any of them in response to my "hi." There was no room to stop and take in the view because they were hogging the entire summit. They and their gear were wet and muddy. I imagine they had probably been out in the rain for this past week. I've been there, it's not fun. Probably the last thing they wanted to see was an overly cheerful lady in running shoes carrying nothing but a Camelback. I pushed on. Ironically I never got wet at all but when I looked back as I climbed Lafayette I could see that they were getting showered on. If they had at least acknowledged my "hi," they might have warded off the bad Karma.
I could see the clouds settling over Lafayette as I climbed and by the time I summited, it was completely socked in. Just as I took the last few steps to the top I passed a tall guy who was greeted by a group who were waiting for him at the top. He told them he was cramping bad and didn't know what to do. I handed him 2 Succeed Capsules and told him what they were. He looked a little paranoid about taking pills from a stranger, but his wife told him to just take them, and he did. Hopefully, they helped make his descent a little easier.
I turned down the Greenleaf Trail and ran down to Greenleaf Hut. I hate huts. If we are going to invade the wilderness in great numbers, shouldn't we at least avoid congregating? The huts are always packed with people who seem to be excited to have a place to go to get off the trail. I can see sleeping there, but why hang out there on a perfectly beautiful day? I needed to refill my camelback so I went in. Reluctantly. It was full of joyous people sitting around on the benches reading and eating and talking. I don't get it.
I was in and out as fast as possible without making eye contact with anyone, lest I get sucked into the hut mentality. The last stretch is down the Old Bridle Path. This had been recently rained on and the rocks were wet and slippery. This can be a fast running descent on dry trails, but I had to be cautious today. I still made good time. As I descended below the cloud cover, the sun shone again and it became hot and steamy. The 8.8 mile circuit took me three hours and seventeen minutes. I've done this loop in just over 3 hours but I was being cautious today. Hmmm, caution...I probably should try to make a habit of that!
Tuesday, June 23, 2009
I Ran Today!
And it felt great! I was supposed to go 28 days without running, but let's not dwell on that.
The nerve pain (sciatica-like) has been gone for about a week. The right hamstring at the very top in the butt area, remains tight and painful like a bruise. For the month that I was running after I injured my back, I couldn't lift and drive my right knee forward and swing the lower leg straight through. Instead I was folding the knee inward so it was actually rubbing against the left knee and then swinging the right lower leg and foot outwards to barely clear the ground with each stride. A lot of times it wasn't clearing the ground and I was stumbling and falling. This awkward stride has shortened and tightened the upper hamstring. This can be stretched and strengthened with time.
I have spent the last few days talking about trying to run. Today I felt I was ready. Kevin and I went to Bear Brook State Park for my test run. I was jumping around with a big smile on my face in the parking lot saying, "I feel good, I can run, Let's go! Come on." I probably looked like a hyperactive child. There's nothing like a little time off from running trails to feed the passion for it!
Kevin rode ahead on his mountain bike and led me over beautiful gently rolling singletrack. There were very few rocks and roots and it was a great place to try out the leg. I had absolutely no referred back pain, just the tightness in the hamstring and glut. I had to concentrate to lift my right knee with each stride and drive it straight forward instead of rolling it in, but I could do it! This pulled a bit on my sore butt but it got better as I went, confirming it just needs to be stretched a little. I didn't stumble once.
It felt great to be running! And it was very nice to find that I hadn't lost much, if any, fitness in the time I had taken off from running. The cross training I have been doing has been time consuming and difficult, but it has paid off big! After a while of running happily along the trails, Kevin stopped to ask how far I wanted to go. I was thinking about 3 or 4 miles, but he said we had already done about 6. I was in heaven out there, I could have kept going all day! We ended up doing about 10 miles. I know that's a lot for my first day back, but I would have stopped to walk at the first sign of trouble from my spine.
I am going to try to run every other day for a few weeks. I won't do any fast paced running or difficult terrain for a while. I need to concentrate on keeping my form and getting that hamstring and glut back where it belongs. If I have any symptoms from my spine I will take more time off.
Injuries are tough. Every time I get injured I think that it will be the end of my running. Running has been my passion since I was 13 or 14 years old. It's an old friend I count on to help me through tough times and to celebrate good times with. I could live without it, but I wouldn't be complete. I am one happy woman tonight!
The nerve pain (sciatica-like) has been gone for about a week. The right hamstring at the very top in the butt area, remains tight and painful like a bruise. For the month that I was running after I injured my back, I couldn't lift and drive my right knee forward and swing the lower leg straight through. Instead I was folding the knee inward so it was actually rubbing against the left knee and then swinging the right lower leg and foot outwards to barely clear the ground with each stride. A lot of times it wasn't clearing the ground and I was stumbling and falling. This awkward stride has shortened and tightened the upper hamstring. This can be stretched and strengthened with time.
I have spent the last few days talking about trying to run. Today I felt I was ready. Kevin and I went to Bear Brook State Park for my test run. I was jumping around with a big smile on my face in the parking lot saying, "I feel good, I can run, Let's go! Come on." I probably looked like a hyperactive child. There's nothing like a little time off from running trails to feed the passion for it!
Kevin rode ahead on his mountain bike and led me over beautiful gently rolling singletrack. There were very few rocks and roots and it was a great place to try out the leg. I had absolutely no referred back pain, just the tightness in the hamstring and glut. I had to concentrate to lift my right knee with each stride and drive it straight forward instead of rolling it in, but I could do it! This pulled a bit on my sore butt but it got better as I went, confirming it just needs to be stretched a little. I didn't stumble once.
It felt great to be running! And it was very nice to find that I hadn't lost much, if any, fitness in the time I had taken off from running. The cross training I have been doing has been time consuming and difficult, but it has paid off big! After a while of running happily along the trails, Kevin stopped to ask how far I wanted to go. I was thinking about 3 or 4 miles, but he said we had already done about 6. I was in heaven out there, I could have kept going all day! We ended up doing about 10 miles. I know that's a lot for my first day back, but I would have stopped to walk at the first sign of trouble from my spine.
I am going to try to run every other day for a few weeks. I won't do any fast paced running or difficult terrain for a while. I need to concentrate on keeping my form and getting that hamstring and glut back where it belongs. If I have any symptoms from my spine I will take more time off.
Injuries are tough. Every time I get injured I think that it will be the end of my running. Running has been my passion since I was 13 or 14 years old. It's an old friend I count on to help me through tough times and to celebrate good times with. I could live without it, but I wouldn't be complete. I am one happy woman tonight!
Sunday, June 21, 2009
Biking
When I am able to run, one or two bike rides a week is plenty. I'm doing a lot of riding right now and I'm waiting for it to start growing on me. So far it really hasn't. It's fun going fast on smooth roads and I can definitely put in a hard effort and get a quality workout on the bike, but I prefer to be in the woods. And I like to have my feet on the ground so I feel connected and part of the trail. I can get that same feel from walking in the woods as I do running, so I'll get out to the mountains Thursday, rain or shine.
I've been talking with Kevin about trying mountain biking. I did some years ago. I was using a crappy heavy bike and just riding easy trails behind my house. I liked it, but never really pusued it because of all the other activities I enjoy that compete for my time. I stopped when I originally hurt my back because I was afraid of falling and doing more damage. At this point I figure I fall just as much on my own two feet, so why not ride a mountain bike?
Today will be an hour on the trainer this morning (still won't ride in the rain if I have a choice) and Yoga and strength this evening. I think I have to ramp up the workout effort a little, yesterday I had to resist a strong urge to pull the car over at the Massabesic Experimental Forest and take a quick run on the trails in my work clothes!
I've been talking with Kevin about trying mountain biking. I did some years ago. I was using a crappy heavy bike and just riding easy trails behind my house. I liked it, but never really pusued it because of all the other activities I enjoy that compete for my time. I stopped when I originally hurt my back because I was afraid of falling and doing more damage. At this point I figure I fall just as much on my own two feet, so why not ride a mountain bike?
Today will be an hour on the trainer this morning (still won't ride in the rain if I have a choice) and Yoga and strength this evening. I think I have to ramp up the workout effort a little, yesterday I had to resist a strong urge to pull the car over at the Massabesic Experimental Forest and take a quick run on the trails in my work clothes!
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