I ran it! Results of yesterday's 5K

I woke up at 5am, breakfast and coffee ready for my 8:00 5K race...or so I thought.

This was a 5K fun run, and it was part of our city's "Art Walk" festival. It was supposed to start at Totem Park, and lot of us were like, "Where is Totem Park?" We figured out that it is the bottom of a bridge that has a restored totem pole. OK...

So, again, small town, lots of parking at the nearby stores, no need to be too early. So I drive down the bridge at 7:30 am, and NO ONE is there! WTH??? OK, where is Totem Park, seriously? I park at the local outdoor store, and it's one of those moments I'm so glad I own an iPhone. I pull up the race page...race starts at NINE O'CLOCK! UGHHH! So I call my friend D and she gets a good laugh.

Eventually it all comes together, and at 8:30 we line up for the race. My friend D and her daughter M also entered the race. D does about 2-3 races a month, and she pushes her daughter in every single one. Before the birth of M, D did all sorts of Tri-events and races, so she is getting back into it, and it's awesome to have a friend to enter events with! She is actually the person who got me to do the St. Patrick's Day Dash in Seattle (the one in which I had the flu..grrr....)

Myself, D, and sweet little M after the 5K

Another friend, C, was also there, so it was a lot of fun to finally enter a race with her too. And another person I met on a FB running book page also entered the race. Unfortunaly, there weren't as many people as I had hoped for. The organizers did a good job, and hopefully it can attract more next year.

My knee/leg was feeling good, so I decided I'd go all out, and all out I did! Too much. I started off way too fast. I passed a lady at about mile 1, and then she was a good 50 yards behind me. Unfortunately, in the last mile, I had no steam left, and she past me. It was a lot of fun and a good reminder why I do not start fast. I had nothing left to kick into gear with. It was another good reminder as to why I shouldn't run the day before a race--my legs were heavy by the last 1/2 mile.

Results? I'm very happy. My goal, due the the circumstances, was to finish under 31 minutes, but I knew I could pull of around 30. My time ended up being 28min 28sec! Yep, 28:28, 9:30ish pace. I was far more tired after this race than I was the 8K (5 mile) race last week, with a pace of 9:41. But, I am happy with the time. In fact, out of 4 in my age group, I was 2nd--14 seconds behind the gal who passed me at the end! We had a great chat at the end...it was a fun race!

Now, my goal is to get back into longer distances again. My next race is another 5 mile race on the coast on Aug. 11. I'd like to maintain my time of 48 minutes. Overall, I just want to get some longer runs in. That's what I enjoy the most! Until then....

Thanks for reading!
Jolene

For the Love of S'mores

That title will make sense in a minute. First the good news.

Last Saturday I ran a 8K race (5 miles) about an hour or so from my house. It was a flat course and a great way to really see what I could do. I haven't been running as far or as long as I did during my half marathon training, but I've been picking up my pace, so that's been exciting. I was hoping to finish under 55 minutes for 11 min mile pace...that was a SMART goal. But in reality, I knew if I pushed it I could do it in under 53 minutes, not much more though.

When I crossed the finish line, I wasn't sure of my time because the clock was for the half marathon that was going on simultaneously. But I looked at my iPod and it said 48:47. WHAT? That would mean my pace was less than 10 minute miles, and honestly, I could feel it. I pushed it pretty hard, but I made sure I had fresh legs that day so I could push it hard. So when I got home, I checked my chip time. Are you ready? 48:07! That is an average 9:41 pace! Me? Again, slow for some, but for me...well, amazing!

So the next day we left for camping, and I normally don't run the day after a race. But I wanted to enjoy the next day of camping, so I set out for a recovery run. Bad idea. Several stops, got stung, etc... so I took Monday off.

Tuesday morning, I decided to set off on a long run (well, what is now a long run). I have no idea what my distance was, but I know I was out for 1:05. Again, that seems funny for a long run, but again, I also know I've picked up my pace because I was exhausted!

Tuesday night I was walking my dogs back up to the campsite, and my husband was driving down to my sister in law's site. We met up, and he said he couldn't find the s'mores supplies we had just bought. Me being me, I said, "THEY ARE IN THE YELLOW BAG! OH forget it, I'll just RUN to the site and get them. I can run faster than you can drive there and back." Which was true with a 5mph speed limit, I could run faster than he could drive. So I sprinted, and I'm thinking to myself, "Wow, this is awesome that I can run to a campsite, which I never would have done last year," and I got to the site, and ZING! The lower-outside of my left knee gave out. I felt a pull, pang of pain. "OH SNAP!" I thought...but I didn't say snap if you know what I mean. I got back, and told my husband that I hurt my knee, and it might be bad. Yet, I could still walk on it without pain. All for s'mores...the love of s'mores...and the love of my kids, who would have been really disappointed without the chocolate for their treats, and we can't have that while camping, now can we?

We got up Wednesday morning, and I had no pain. We packed up camp and went home. After dinner, I decided since I have a 5K coming this weekend, and I want to try to finish in under 31 min, I'd head out to a park with a flat loop. Upon arrival, my iPod went goofy...should have been my first clue. Finally fixed that, and I began to pound the pavement.

Step, step, step, step, AGAGHHHHAHHAGHAHG! What in the world....oh it must just be tight...stretch...step step step step step AGHAHAHAHAHAGGGGHHHHH! What the.... OK, rub, massage, work out the kinks, it'll be fine....step step step AAGGGGHHHHH! OK, this is not fine.

I walked back to my car...the whole 40 feet. Yes, I could not run barely 5 steps or 40 feet. There was no way. The pulling pain in my knee was brutal. I drove home, and walked in the door to the words, "Well that was fast." and I cried.

No swelling, no discoloration, just a pain I could only feel if I ran. Was this it? Was I done running? I'd had aches and pains, and I was even sidelined a few times, but this was scary. So it was ice and ibuprofen time...and that's what I did. I also researched every part and muscle on and around the knee. I kept self diagnosing, which was hard again because I couldn't pin point the pain.

So yesterday I decided to see if I could handle a spinning class. I didn't push it 100%, but I did survive the class with little to no pain. More ice, more ibuprofen, and more rest.

Today, feeling good, so I wanted to test this out to see where I am with this injury, so I went for an easy run. My first mile was a 12 min. mile (which included walking down a hill which I usually have fun running down--but I'm going easy)...dang, haven't run like that in over a month, but it felt good, so I kicked up the pace a bit, and ended with 3.5 miles in about 38 min, so the pace was just under 11 min miles. And I feel good! Again, more ice, and that area does feel tight, and it's a tough one to stretch, but massage should take care of it.

Praise God. I will run the 5K tomorrow, but not for a PR (Personal Record), but I probably will PR because my only other 5K is 35:15, so even at a jog I can beat that, but my goal was to do it in under 31 minutes. Not sure that is a smart thing to try to do, so I'll just go out and have some fun and praise the Lord that I'm there.

In fact, everyday that I run is a blessing not promised to me. And I realized I need to thank the Lord for all He has given me. He has provided me with all need, and he has given me running when I needed it most. I praise God that my health has been restored, my energy levels are up, and I'm setting a good example for my kids. This little injury is a good reminder that nothing in this life is a given.

Thanks for reading, and I'll post my 5K experience tomorrow! (There is a part of me that is perturbed I can't go "all out" tomorrow. It's a flat course!)

Jolene

The Saga of the Perfect Running Shoe

I saw this picture yesterday, and I had to post it on FB because it was very much ME the other day.

I have been struggling with shoes. Last summer I went to good ol' JC Penny and bought a cross trainer shoe...and I'm almost positive that's how I killed my toe to begin with. So when I decided to start running, in late December I went back to JC Penny and bought another pair shoes, this time a little more spendy and were "made" for running. They were Nike Dual Fusion, and to be honest, they are so darn cute, I wear them all the time (which tells you, I no longer run in them). The funny part of this is that I was supposed to go to a running store, but I chickened out. I didn't feel like I belonged there, so I stayed with what I knew. That was my first of many mistakes. But admit it, they are cute!

After about a month of running in my Nikes, my knees were just aching. I knew I couldn't keep it up, and my friend assured me that the problem was my shoes, which were fine for everyday wear, but not for running up to 12 miles a week like I had been at the time.

So mid February, I did it: I went to a running store. I came out with my first pair of REAL running shoes: Asics 2170s.

On my first run, I hated them. They felt very heavy compared to my Nikes, and my friend explained it was because it was a minimalist shoe and now I'm in a more stable shoe. OMGosh...there is so much to this! (Oh little did I know then...) But I kept at it and soon the knee pain subsided, and I was on my way. I did end up with a foot injury, and I had custom orthotics made. That's another story...

I wondered when I would need new shoes, and everyone said "You just know". So mid May, I felt my knees ache again, so I went back to the running store and bought the same style shoe, only in a different color. The running store has a 30 day policy that if you don't like the shoes, you can bring them back with the receipt and exchange them. But hey, I didn't need to keep that receipt right? These were the same shoes, so all should work out, no worries.

The shoes I now refer to as The Devil Shoes

And I ran in them, and something didn't feel right. My ankles ached, my knees ached...I felt like I was back to square one. I even started to feel some shin splints--what the heck? And of course my friend said, "Well, you kept the receipt, take them back..." Ughhhhh....no I didn't. BIG MISTAKE! So I went to Wal Mart, bought some gel insoles, and put those in the 2nd pair of Asics. No bueno, so with the half marathon approaching and my custom orthotics lost in space, I put the gel inserts into my first Asics, and the knee pain subsided, ankles got better, and life was good again. I ran the half marathon in those purple asics with the Wal Mart gel insoles.

So finally, the following week my orthotics arrived and I took some time to break them in, and I knew the day was coming that I would need new shoes. The old shoes were ripped on the inside, and hole was forming on the top where my big toe would rub up against the material. And even with the orthotics, they were just done. I tried running in the newer white Asics again, and the knee pain came back. I have particular issues with the outside of my right knee.

So last weekend my family was on an outing, and my husband is getting ready to start running, so we wanted to get him some new running shoes. But you know where I'm going with this...I walked out with new shoes. I was hesitant on what to do because I loved the first pair of Asics but not the second pair. I put on another pair of the same Asics (in another color), but something wasn't quite right. Then I put my feet in some Sauconys--Guide 5.

I fell in love. They were softer and felt less bulky than the Ascis. So I walked out of the store with these, and Dan walked out with...nothing. All of his friends told him about the pressure point tests, treadmill tests, etc... and this particular running store didn't do these tests. I told him I didn't really care, but if he wanted to do them, I'd find a store.

A friend had told me about Road Runner, and I found one. When we walked in, we saw the treadmills, and that was what Dan wanted, and since I'd never done it before, I wanted to try it too. Then I was nervous...I just bought a pair of shoes one hour ago...and they are not cheap. What if they're the wrong ones?

So what did I learn? Well, I learned that I should buy shoes in the neutral plus category. The Asics were stability shoes, which probably were OK when I first started running because I was heavier. But the new ones were pushing my leg in, causing the outside knee pain. And guess what the new Sauconys I bought were? Yep, stability shoes. So I tried some neutral plus shoes on, and the heavens parted: Saucony Triumph 9.

But the only way to really know and really feel a difference was to try each shoe on opposite feet and feel the difference. These neutral plus sauconys were so much softer, where the yellow ones were more rigid. So I walked out of Road Runner with ANOTHER pair of shoes. :) Not cheap, for sure.

I went out in the new shoes last night for 6.7 miles. No knee pain! I did another 3.4 today (in 35 minutes I might add...10:18 min/mi pace--which for me is outstanding), and my knees and ankles feel great. So since I do run an average of 20 miles per week, I should be rotating my shoes anyway. My plan is to take the Guide 5 pair back and exchange it for another Triumph 9. I was told it takes about 24 hours for a shoe to reform, so by alternating shoes, you actually add to the life of the shoes. So that's what I'll do!

Now I'm having arch issues in my left foot, but I think that's because I've been wearing the orthotics a lot, and I didn't wear them this afternoon in the Nikes (that I still love to wear with jeans) and I pulled something--it's nothing ice and ibuprofen won't fix. I'm not running much, if at all, tomorrow anyway.

Anyway, finding the right shoe is not easy, and it's expensive. I can still use those white Asics for spin class and elliptical machines, so at least I still can use them. I cannot use the Nikes for anything except everyday wear, which is great because I'm not using my workout shoes for walking around. And my orthotics fit into every pair of shoes I own, so that's a great benefit. So hopefully I won't need to buy more shoes for another 6 months...let's hope! And then I'll probably love something else. But for now, these are it!

The long and short of it is this: I have learned that the right shoe can make or break your work out. My feet are pounding pavement, and I need to take care of them, and if I take care of my feet, I'm taking care of my knees, back, and everything else. They will keep me on the road...and that's where I want to be.

Keep running!
Jolene

Beautiful Trail Run!

For the 4th, we went "home" to the Quinault area and stayed with my parents. I was raised out there, went to school and graduated from there too. It's a very small town that has changed immensely in the last 30 years.

But one thing that hasn't changed is the beauty of the area. It is a temperate rain forest, and with all that rain (about 12 feet a year), there are the most beautiful green forests. There is a series of small hiking trails that my friends and I used to walk a lot back in the day, and i think when I was 19 I might have even ran on them a few times, but only a few miles.

Yesterday, I do believe I ran about 4.4-ish miles. That's an estimate, so could be more or less, I truly don't know. I took a few wrong turns, but overall had a blast! I stopped to take about 12 pics, so I'm not looking at my time/pace because this was just a fun day out. The trail itself was rough in a few spots, with some muddy areas from recent rain. It's a lot different than pounding pavement because you have to watch for roots sticking up, rocks, mud, and over grown areas. But you also get to see this!

Yes, it was a beautiful day for a beautiful run through the woods. Sometimes, you just need to get away from the pavement and hit the trails, and I plan to do that more often!

How do you measure health?

I just felt like this picture fits this post!

Last August when I started to work out and exercise, I never dreamed that 11 months later I'd still be sticking to it. What was different this time? Well, first it was seeing the pounds come off. That was cool to see 18 pounds come off in 4 months. And I just felt better. Then I made the half-marathon goal. Nothing like putting yourself out there, right?

Just before the half, I had lost 44lbs. Somehow, I gained two pounds back. I'm not overly worried about it. I had to carb load for the half, and then after the half it took a good 4-5 days to get my appetite back to normal limits. So you might wonder if I'm not losing weight, why stick with it?

I'll tell you why: I'm not measuring success in pounds anymore. I'm measuring the benefits in other ways.

1. Energy level. I don't lie around tired anymore. Sure I take a break here and there, but for the most part, I feel better. I get up in the morning feeling generally pretty good, and I have a good energy level until bed.

2. It's mental. It's now to the point that the level of guilt I feel if I don't work out exceeds how good it feels to be lazy and skip a workout. I can't explain horrendous the feeling of "I suck" when I skip a workout. When I say skip, I mean I could have fit one in but didn't. But yesterday, I spent the day with Ty in Seattle, leaving at 8am and getting home at 6:30. Clearly, that was a day I'm not beating myself up over. In fact, I planned that as a day off. But if I have the time and don't do it, then I feel very guilty.

3. I enjoy it...most of the time. To be honest, I don't enjoy running 5 days a week. I love to throw spinning in one time a week. I don't mind elliptical every couple weeks. I find ellipticals boring, but to change it up isn't bad either. Usually 1 day a week, I don't want to do it, and the later in the day I wait, the harder it is. But for the most part, I do enjoy it, especially running outside.

4. Fitness improvement. At times running can get too competitive against myself, and I get mad at myself if my time didn't improve or I'm not making improvements as quickly as I had hoped. I'm still figuring all this out! But today was the perfect easy run. I did an easy 5 mile run in one hour. 3 months ago I would have been cheering at 12 minute miles, now it's "easy". That's improvement!

5. Meeting people. I have met an entire group of people who like to run. We share our successes, running times/paces, and it's all good and safe. I have now run with 4 people I never would have otherwise. Good stuff!

So if I look at the scale, and I use that as my measure for exercising, then maybe I've failed in the last month. But all I have to do is look at that list, and I know that success isn't always measured in pounds. The pounds help in the beginning for sure, but now it's so much more.

The biggest con...no clothes fit. I have to buy something new each week! I have a closet of clothes that do not fit...I guess I need to sell them so I can afford more clothes! :) I still want to lose 15ish pounds, but I'm in no hurry. They will come off when they come off! I'll just keep at it!

And you should keep at it too, because it WILL pay off in more than one way!

Happy Independence day!
Jolene