PT = Personal Training

I have had two great runs this week.  Both showed a substantial increase in speed.

Tuesday, I ran 5 miles on a local greenway in 46:22.  That's an average pace of 9:17 for 5 miles.  I realize that is still pretty slow for a lot of experienced runners, but for me that is huge!  I took Tully to run with me, and I don't think he loved the pace as much.  He kept up with me the entire time, but he was wiped out when we were done.

[Side Note: When I got back to my apartment Monday night from the beach, I was informed via posted notice that the fitness center at the complex was undergoing renovations.  The notice stated that, for now, the fitness center would only be open during business hours.  This is quite inconvenient for me.  Monday night I had to run around the parking lot to rack up a mile and a quarter.]

That Polar Vortex came back through the South this week, and the high Wednesday didn't break 40 degrees with a wind chill in the 20s.  Brr!  Because my treadmill usage is now so restricted, I knew I would have to brave the cold Wednesday after work.  So Wednesday, I gave Tully a break, and I ran downtown.  I left straight from my office, ran down a few blocks, made a couple of laps around Big Spring Park, and ended back at my office.  I finished 3 miles in 26:25 this time for an average pace of 8:47!

And did I mention that I ran both days without any real pain?  I mean there are always some kinks to workout of my fatigued legs, but no more bad knee and hip pain like I've been having.  My glutes are clearly stronger.  They are supporting my pelvis more, and I think pushing me faster.  Way to go posterior!  This has led me to the conclusion that my PT is more than Physical Therapy; it is Personal Training!  I hope that as I continue my workouts, I will continue to see improvement in my abilities.

Now, to wrap up on a foodie note, I was very proud of myself for my frugal cooking this week.  I made spaghetti last night.  I only had half of a pound of ground beef in the freezer (meat is so expensive), so I picked up some mushrooms and supplemented my sauce with those.  The mushrooms added flavor as well as filling in where more meat would normally be.  It really stretched that half pound of beef!  I suppose that this also makes it healthier than traditional meat sauce, but that wasn't really my intention.  Added bonus?

The Half That Didn't Happen

I was originally super excited to right this post. But things didn't turn out quite the way I had hoped.

Let me start from the beginning... My last post was our first morning in Orange Beach. That day only got better. The wind started to subside by lunch time. I took Tully for a 2 mile run and ended up quite hot since it was so chilly when I started. After our run, Mom and Dad and Me and Tully all walked to Cosmo's for a late lunch. It was perfect! 

The weather was just right to sit on the patio. We had Red Beans and Rice Balls for an appetizer. They were coated and fried and served with a smoked Gouda sauce. And they were as delicious as they sound! Mom had the shrimp étouffée - she was feeling the spirit of Mardis Gras. Daddy had the diver scallop special, grilled. And I had the catfish. Yes. I said catfish. But it had some sort of andouille sausage coating and a creamy sauce on top. Trust me, it wasn't your standard catfish. Tully had is own bowl of water (and maybe a few bites that fell from the table). He was so well behaved that people asked if he was a service dog. That's my boy!

After stuffing ourselves at lunch, we had a lazy afternoon. We hung around the condo and watched the first Bond movie that evening. Confession: it's the first one I've ever seen. 

Saturday was a little busier. After breakfast, Tully and I went for a 2 1/2 mile run. This time we ran to the Backcountry Trail in the State Park. It was a beautiful day, and the trail was loaded with snowbirds. One particular older gentleman told me that he remembered me and my dog from last year. I must be pretty memorable! Or maybe it's Tully?

After our run and a little cleaning up, we all (minus Tully this time) loaded up with some condo neighbors and went to the Seafood Festival. It was a neat festival with lots of arts and crafts, food, and an antique car show. We had a great time. 

When we got back to the condo, I took Tully for a walk down to our little beach on the bay. He loves the sights and smells and sounds of the beach. 

The clouds were starting to roll in, but I wasn't concerned just yet. I love the way they decorate the sky. 

That night we went to the Gulf Shores United Methodist Church, where our friends attend, to a "Stained Glass Blue Grass" music concert. I was easily the youngest person there by 20 years, aside from a few that were certainly family members of the bands. The music was great though, and the bands were very entertaining. After the concert, we came home for an early bedtime. 

Which brings me to today... The weather for my race has been a concern all week and apparently with good reason.  A little after midnight, the storms set in. Loud thunder and lightening woke Tully and I all night. When my alarm went off at 4:30 a.m. the weather was awful. I saw an email that the race coordinators sent the night before stating that the race would go on at 7:00 a.m. until further update. Officially: "We run with rain but not with lightning." So I got up and began my race preparations. 

The storms had not let up at all when we arrived at LuLu's a little after 6:00. The worker at the front informed me that the Half Marathon had been officially canceled. They couldn't find any break in the weather long enough for the race. She told me that they were still looking to see if they could maybe have a 5K, 10K or some kind of shorter fun run. I could pick up my finisher medal and get a cup of coffee. About 30 minutes later the announcement was made that they could not find any break in the storms in which to safely allow any run. 

I was/am very disappointed. I have been planning for and looking forward to this race for almost a year. This was going to be my first half before I decided to run the Hunstville in November. And I finally had people to cheer for me! Ugh. Nothing could be done. I had spent enough money on all of it, though, that I told my parents that we were definitely going to stay for the post-race party, which was now the whole event, and eat and drink my money's worth. I'm not sure that we actually achieved that goal, but we did eat and drink and try to overcome the disappointment.

I'm really don't feel I deserve the medal. 

The race directors made the right call from a safety standpoint, but I still would've liked a refund. Oh well, you win some...

We got back to the condo a little after 9:00, and after much debate, decided to stick around for the day as planned and drive home tomorrow. (There was concern about our lack of sleep from our early morning.) We sat inside and watched the rain. I grew increasingly disappointed and frustrated at my lack of running. Not to mention that this was supposed to be the grand finale for my streak, and now I'm sedentary? I couldn't take it. 

At the first break in the rain, I was out the door. I ran a soggy 5 miles with soaking wet feet. It helped, but I'm feeling anxious  over my minimal miles the last couple of weeks. I'm ready to get back to it! At least I have another half scheduled for April. I guess that will have to be soon enough. 

Oh yeah, I wanted to use this race to help me make the decision about training for a full. Now I'm still stuck. I want it so bad, but it's so scary. Maybe that's all the more reason to do it!

To wrap up our day, we walked to dinner at Doc's, a local favorite of ours. They do have "the best fried shrimp in the entire civilized world!" And everyone needs a fried seafood platter when the don't run 13 miles, right?

Now it's time to settle in and get a good night's sleep before the drive home tomorrow. Leaving the beach is always sad in my book. But we like to leave our mark in the sand, and we always take some with us - just check out the back of my car!

Finally at the Beach...

It's been a busy week leading up to the beach. First, I'm sick. Of course I am, right? It's a sinus infection I think, probably a result of this crazy weather. I'm not messing around, though. I'm taking antibiotics and trying to knock it out as quickly as possible. Fingers crossed and prayers please. 

I have managed to keep my streak alive. Tuesday after work, I slogged out a slow 5 miles. Right at about mile 2, a cramp set it. A knot just above my right Achilles. Ouch! I stopped and stretched it out for a minute and mashed on it like my physical therapist does. By the time I reached the 3 mile mark, it had subsided for the most part. So I finished out 5. 

Wednesday morning, Tully and I went for a muddy 2.5 mile trail run before physical therapy. I had plans with Holly after work to go to the Food Truck and Craft Beer Rally in Huntsville. So we hit the trail early, and it was not quite dry from the rain the night before. Between the technical "rock gardens" and the slick flats, it was a slow one. I almost busted it a few times. But it was a beautiful start to the day. (This bridge is extremely slippery when wet.)

Thursday morning, Tully and I ran a quick mile before my last PT appointment for the week. Work became much busier than expected, but I finally started my journey south around 2. After a few errands in Gardendale, I picked up Mom, and we were off. We finally arrived at the condo around 11:00 p.m. (Daddy has been here all week.) The storms set in right after midnight, and we slept to loud thunder, lightening, and heavy rains all night. 

We woke up to a beautiful sunny sky, though. However, the wind is brutal and cold. And the water in the bay is extremely choppy. Hopefully, as the day goes on, the air will warm up for a beautiful weekend. But either way, life is always better at the beach!

Good morning from Orange Beach, Alabama!

Weekend Recap - It's a Girl!

I realize I'm a little late on this post, but it was a very busy and exhausting weekend.

Friday morning started with a very early two mile run before going to physical therapy at 8:00 a.m. and then straight to work.  I finally left work a little after 5:00 p.m., ran a few errands, packed some clothes and picked up Tully, then headed to Gardendale.  When I finally arrived home around 8:30, my friend came over to relax and hang out for an uneventful Valentine's evening.  That was all about to change, though.

I checked my phone around 9:45 and saw the text message that my cousin, Maddie, was in labor.  Yay!  I cleaned up our dinner and said goodbye to my friend and left for the hospital.  When I found my family at about 11:30, I was just in time to be sent home.  They had just broken her water and weren't expecting a baby until 3-4:00 a.m. at the earliest, and then there would be a two hour bonding period for the parents.  So, we all headed home for a few hours of sleep.  After a restless few hours in bed, I received my next text at 5:03 a.m.  It was simple:

I was up!  I left my house, grabbed a large latte from the 24 hour McDonald's outside of St.Vincent's and was back in labor and delivery in an hour.  

She was is perfect!  Weighing in at a tiny 6 lb. 6 oz., she was a light weight by Weber standards.  And with a head full of dark hair and blue eyes, she is absolutely adorable!  And such a content little thing (at least that morning).  I was so honored to be one of the first people to meet this blessing.  I introduce you to Annalee Elizabeth Lott!

Isn't she beautiful?  Needless to say, she had a couple of exhausted parents, so we all left the hospital around 8:00 a.m. to let them try to get a little sleep.

 I had a day full of plans with girlfriends, though, and no time to waste.  I went straight to the park for a 3 mile run.  Then I went home to get ready for my friend to pick me up at 11:00.  We met our other girlfriends at the outlet mall for lunch and an afternoon of shopping, then on to a party full of games (our husbands were invited to his part only).  The Dance Dance Revolution at 11:00 p.m. was a hysterical end to a very long day.

I planned to get up Sunday morning and go watch some of the Mercedes Marathon/Half in Birmingham.  But the weekend just filled up too much.  However,  I did make sure to keep up with all of my friends running in it, and they did great.  When my husband and I met friends for lunch and a movie the next day, I was rather jealous of all of the runners I saw in their race shirts.  But I am going to "trust the taper," so I kept reminding myself that the Gulf Coast Half was in one week.

Whew!  By the time I finally made it back to Huntsville Sunday evening, I was beat!  I hammered out a 10 minute mile just to keep my streak alive, then collapsed on the couch to finally watch some House of Cards.  I told myself that I would use the first three days of this week to get some good runs in before I rested at the beach (we leave on Thursday!).  

It was raining and very dark when I finally left work yesterday, so I hit the treadmill.  As a tradeoff for not taking to the street, I pushed myself on the 'mill.  A 5K in 29:33 isn't too shabby.  Is it possible that I might have finally reached the point of continuous sub-30 5Ks?  

5 days until the Gulf Coast Half!  And I am so stoked to trade in snow for sand!!

SNOW

Lots and lots and lots of snow...

I know I haven't blogged since Sunday, but as you can see, things have been a bit crazy around the South.  We were hit again with snow, and this time it came to Huntsville.  We had a "light dusting" on Tuesday...

Tully loves the snow!  Wednesday night, the heavy stuff started falling.  And it fell all night long.  When we woke up Thursday morning, we had about 5 inches.  I had to let Tully get the most out of the stuff he never sees, so we set out for a morning hike.  We both made a new friend at our apartment complex the night before.  A neighbor has a border collie mix that is the perfect size and energy level to play with Tully.  We ran into them again in the parking lot Thursday morning and convinced them to join us on our walk.  

The streets were shut down so people were on foot everywhere.  We walked down to the trailhead across from our complex and set out on a beautiful, snow-covered Monte Sano (see top photo).  We had a great time and the pups continued to wear each other out.

It didn't take long once the sun came out for the roads to start to clear up, so I went in to work for a few hours.  But with the entire city shut down for about 3 days, there was little to be done.  I really wanted to get out for a good run off of the treadmill, and the snow is actually pretty fun to run in.  So I headed back to the trails late afternoon.  Apparently, everybody wanted to enjoy the now-covered mountain because the trails were now a soggy mess.  But Tully was so happy to be out in everything and we pressed on.  

It's funny, but wet feet actually aren't that bad.  We were basically running through streams, so it wasn't long before we were soaked.  Your feet warm up, though, from the running and body heat.  So everything is okay until you get splashed again with the icy water, then you have to heat back up.  But it was a beautiful day, and we got a fun, soggy 4 1/2 mile run in.  By the time we got home and dried off, I had one tired pup on my hands!  Tully and I definitely made the most of our snow day!

P.S.  Update on physical therapy:  Insurance covered everything! (Up to 20 visits)  So, this morning marked my 3rd appointment.  The general consensus is that my glutes are weak and are therefore not stabilizing my hips.  So all of my exercises are targeted on my rear-end.  Bonus: Extra targeted exercises on a swimsuit season trouble spot ;-)  The therapist is working me hard these two weeks leading up to my half, so let's hope it makes a difference!

A Not-So-Long Run

Since I ran a 5K race yesterday (woo hoo new PR), I planned to do my long run today. I waited until the weather "warmed" up after noon. Then I set out to run about 10 miles. I fell a little short of that goal though. 

Today marked Day 30 of my streak. I have definitely seen improvement since I started, including an increase in speed. However, I can definitely feel fatigue from it. With no real recovery days, my legs are exhausted and almost constantly sore. And my joints are starting to wear. 

Last Thursday, I went to a free injury screening at Fleet Feet in Huntsville. My knees, especially the right one, have been extremely bothersome and painful on long runs. I wanted to make sure that I wasn't about to seriously injure myself just before the Gulf Coast Half. A physical therapist checked me over and said that my knee was not the problem. Apparently, my right hip is rotated inward causing my stride to fall funny and put excess strain on my knee (or something like that.)

She informed me that it was nothing serious and could be easily corrected. She said that I could continue my training and race without concern. However, I would benefit from some PT to prevent long term injury. Now I realize that her job in this is to drum up business, but the pain in my knee is real. So if my insurance will cover it, I'm game to improve my health. I am supposed to call tomorrow to see what the consensus from BCBS is, then hopefully go to my first appointment. I'll let you know. 

Anyway, back to today... My hip and knee were still hurting from yesterday, and my legs were just generally tired. They've been working hard this last month. So, instead of forcing out a painful 10 miles, I chose to cut my run short at 7. I was feeling pretty sorry for myself when I first finished: "Why couldn't I go 8?" "I should've pushed for the full 10." But I ran 7 well. I fact, I maintained an average of a 10 min pace for the full time to finish in just under 70 minutes. 

I ran my fastest 5K ever yesterday morning. I have streaked for 30 days. My half is in 2 weeks. I think maybe it's okay to give my legs a little break. Maybe there is something to be said about a taper. A recent Runners' World article spoke of a study showing that cutting mileage the 3 weeks leading up to a race does nothing to decrease one's fitness as long as he or she continues to run and train. So this time I'm going to try to trust the taper. And come on, 7 miles still counts as a long run doesn't it?

A New 5K PR

I realize it's been a while since my last post. Honestly, it's just been an unfun week. My week was packed full of work and quick runs on the treadmill. I thought about blogging, but my thoughts of work stress and short treadmill runs just seems too boring and unhappy to share. But today is a day worth sharing for sure...

I convinced a friend of mine (Holly) to sign up for a 5K in Huntsville. It was supposed to be an easy fun run that was friendly for our pups (we both have Goldens). It's called the Race for Top Dog 5K at the Botanical Gardens in Huntsville. It turns out, dogs are only welcome in the one mile fun run. Oh well, we thought it would be fun to run and take our dogs to play after. However, after several factors, including no babysitters and the weather, the pups had to stay home...

Of course, as a miracle in disguise, that ended up as a blessing as the weather turned poor. Holly and I started our 5K at 8am (the fun run didn't start until 9). But the weather turned foul 15 minutes into our race. It was already cold, but the wind picked up and the rain started falling during our run. Holly was (as always) much cuter than I as we took a quick pre-race pic...

As I had planned, when the horn blew, I set off for a new Personal Record. My last was set at the Rumpshaker in Birmingham last year at 30:47. All I wanted to do was break 30. I assumed the Botanical Gardens course would be pretty flat and conducive to a new PR. But it was still tough. I took off out of the gate not really knowing what to expect. I refused to think about my time for a while. However, as I found myself coming to the finish area, I thought: if this is just a one mile lap, I will scream! Luckily, as I passed the digital clock reading 13 minutes and some change, I realized that it was the halfway point and that I was killing my time!

I was exhausted. I wanted to slow down. I honestly thought I might see my breakfast again a couple of times. But I knew I had to keep going. "You're on pace," I kept telling myself. "Just one foot in front of the other."  "Don't let that skinny chick beat you!"  And then after I completed my second mile, I kept chanting my favorite: "Only one mile left. Everything from here on starts with a decimal. You can do it!"

And I did!! I not only beat my PR, I crushed it. According to the official time clock keepers (it wasn't chip timed), I finished my 5K in 28:43!!

Now, it was a small class of folks actually running this race. It was nothing fancy: no more than a hundred or so people in the whole run. But I'm gonna claim it! I set my own person PR. And I made the top 5 in my age group for the first time ever. I don't care about how small the competition was... I DID IT! And I'm proud!!

Running in the Rain

Rain, Rain, Rain, and more Rain.  That is what we got in Huntsville yesterday.  Luckily, it wasn't abrasively cold outside.  So I decided to use yesterday as an inclement weather training day.  Knowing that any race can turn into a wet mess, I thought I needed to start being prepared for such instances.  I am especially worried about my upcoming half marathon races.  Long runs in the rain sound miserable, especially if it is also cold.  And a cold rain is not out of the question for February in Alabama.

Thankfully, I have the greatest mom in the world.  (I'm sorry if you thought yours was.)  She is probably just as excited for my upcoming Gulf Coast Half as I am.  In preparation for the unpredictable weather, she got me a new rain coat for running as an early Valentine's present.  Your parent's don't get you Valentines?  Please reread the first sentence of this paragraph.

I had been eyeing this coat since fall, and the thing finally went on sale.  It is a Sugoi waterproof raincoat.  Sugoi specializes in triathlete clothing.  It's one of the only waterproof jackets I could find.  Most running jackets are only water-resistant, meaning the seams are not sealed.  For everyday running when you can choose your weather, that's sufficient.  But I am afraid that getting caught in freezing temperatures and a downpour could be detrimental.  Cold + soaking wet = hypothermia or something right?

So today was the first day to try out the new raincoat.  I was pleased with the weight and feel of the coat.  It did an excellent job of staying in place and keeping me dry.  I underestimated how cold it was (or became as the rain moved in), so I would have preferred an extra layer of sleeves.  But I was very happy with my dryness.  My only concern was that when I took off my jacket, I had a ring of wetness around my shoulders.  Now keep in mind that because this jacket is completely sealed, the only place is breathes is through vents under the armpits.  I am assuming that the very heavy rain in which I was running just eventually ran down to those vents and seeped in.  If that is the case, then I don't think that any other raincoat would do much better - unless it didn't have any vents.  I like the vents, so I am going to give it another try.  Other than the small amount of wetness at my shoulders, I was perfectly dry underneath my jacket!

I think it is pretty cute too!

You'll have to pardon the rest of my appearance; 

this picture was taken post-run.

Tully and I ran almost two and a half miles in the rain, up the mountain.  Not too bad for a recovery run after my 9 mile day.  Just 3 weeks to go until the Gulf Coast Half!

9 Miles and a Hike!

What a wonderfully exhausting day! It's amazing what a difference the weather makes. I woke up today knowing that it was going to be the best weather day for my long run, but I had no idea just how great the weather was going to be. 

It was a lovely sunny and 60 degrees when I headed out around noon. I was able to wear shorts! I put on my favorite "Run Happy" Brooks tech t-shirt and pulled over my Monte Sano 15K long sleeve tech shirt because the wind was a little chilly. I planned on running at least 10 miles on the road. But such beautiful weather called for beautiful scenery, so I headed back to the cross country trail. 

After the first 3 mile loop, I had shed my long sleeves. How long has it been since I could run outside in shorts and short sleeves? The cold winter months have seemed like a eternity. The warmth of the sun on my skin was incredible. I think I even got a little color on my face!

The fantastic weather was needed, too. It was a welcome distraction from the tough terrain. When I decided to trade my long road run in for a long trail run, I knew the sacrifice of a mile or two would be made up for in difficulty. Trail runs are tougher for the obvious reasons such as the instability of the terrain: loose rocks, roots, fallen trees, etc. But then there are also the hills. Rarely do you find a trail run without them. 

This particular track has one heartbreaking, spirit-crushing, murderous hill that will shut down a good pace in seconds. You begin with a gradual incline shortly after the 1.5 mile marker. This is just enough to warm up your calves. Then, less than a minute later, you look up to at least 50 or more feet of a devastatingly steep climb. This is a climb that shortens the breath, burns the calves and strains the quads. Your heart is pounding; you enter another heart rate level in your training. And I'm still not sure that is the worst part. You see, once you finally crest the top of the incline, there is no reward with a downhill breather; there isn't even a leveling off. It keeps going! At a slightly less punishing incline, the hill keeps climbing. It feels like it never ends. Until finally, when you're just about to give up, you reach the top to a brief downhill recovery. And that's when I remember why it's okay that I'm not running 10 today. 

There are so many benefits to running on trails besides the beautiful views and the hill training. One of the most noted is that the soft dirt provides a much easier impact and can provide for fewer related injuries. However, that doesn't make it injury free. I would caution anyone just starting out on the trails to be careful. The uncertainty of where your foot might land can easily lead to sprained ankles or worse. I feel that this is one area where my years of ballet have helped me, because I came into the game with pretty strong ankles. But even I nearly rolled one today. This is a great article that highlights some of the benefits of trail running. http://m.active.com/running/articles/5-reasons-to-try-trail-running

As enjoyable as my run was today, by the time I conquered heartbreak hill the third and final time, I was happy to see the end ahead. 9 miles on trails is work! My knees were aching, my muscles were fatigued, and my feet were ready for me to get off of them. But there is a wonderful sense of accomplishment that comes at the end of a hard run. I was pleased with my workout. But I wasn't done yet...

I had already made plans with my friend. Holly to take advantage of the warmer weather and go for a hike today with our two Goldens. She had already texted me when I got back in my car. I came straight home, put on some dry clothes (9 miles does work up a sweat), and met her outside. We walked to the Monte Sano trails across the street and had a great time hiking with our two pups. The dogs loved the weather and the exercise!

They played in the creek and sniffed everything they came across. They met a couple new friends on the trails as well. We all had a great time!

After a 9 mile trail run and an hour and a half long hike, I am pleasantly exhausted. My feet hurt, and my legs are sore. And yet, I am happy knowing that the pain is only temporary and well worth the fun and running improvement I got out of it. It's a great feeling being tired tonight. And the sleepy dog next to me sure was one happy pup on that trail!