A Tempo Tuesday

I'm still here icing my foot and craving sleep but I'm totally wired from 8 hours of work. I really enjoy my job, it really is a nice escape from the running world. I must admit, at the risk of sounding materialistic, I absolutely love surrounding myself with clothes but the excitement of all this product can't exactly fill the complete energetic void left from my workout. Today I did a modified circuit, due to my achey foot, after spending an hour battling the elliptical. I am proud of myself for developing the mental focus to be able to withstand cross training for a long periods of time but I really wish I didn't have to.

I fully expected to feel tired this morning because of the hard practice from the day before (it's totally ok to feel tired when you know why). Tuesday was a unique but much needed practice. 20 minute warm-up, followed by a 20 minute tempo. We finished the workout with 6x 300 with 2-2.5 mins recovery. I like the mental practice that it takes to run hard for 20 minutes. It was hard, I looked at my watch at 7 minutes and couldn't beee-lieve I wasn't in the double digits yet. You begin the tempo thinking wow I could run at this pace forever but as time drags fatigue slowly creeps in testing your mental will to persevere. It didn't help that my hips were a bit stiff starting off but still not as debilitating as they have been in the past. I focused my attention on contracting my core to disperse the fatigue, opening my hands instead of clasping my fists and trying to move my arms properly. I think this form practice helped. I felt like I was divvying the fatigue throughout my body instead of letting it concentrate solely in my hips. I'm happy with how I finished but let me tell you it was hard.  Despite my fatigue diversion methods my hips still bared the major brunt of the run.

I followed up the tempo with 6 x 300's: 48,48,47,47,47,47. I chose to wear flats and let me just say they are so much more enjoyable than rubber boots! They're not as good as spikes but so superior to runners.  Initially, I found it hard to pick up the speed after a tempo pace and this combine with thinking I have 6 repeats to finish made it mentally challenging but I felt strong.  I felt like I raced as the 300's progressed and I didn't give up, I stayed strong. I tried to move my arms and open my hands to disperse the fatigue while working correctly mechanically.  In my head I broke up the 300s. I told myself get though the first 100 metres and then pick it up with 200 to go. At 150 I told myself to push it and fight because there is only a stide distance left! The last interval was hard, I was screaming 201 in my head. I hope this will continue to help me focus and realize what I'm trying to accomplish. All and all Tuesday was a strong, positive day!

Round 2 with the rubber boots

After an awesome quasi-late night of rockin' out to 90's music at Library Square I woke up at 8:15 fighting the urge to hit the snooze. I wasn't out too late, I had at least a seven hours of sleep under my belt, but getting up was still a challenge. Fortunately, it was a beautiful morning. The sun warmed our skin as we eased into the 15-minute warm-up run.

Workout today was 1000, 4x400. I must admit I wasn't nervous for this 1000 but I think it was because I wasn't prepared mentally to challenge myself for the full distance. I was in my rubber boots again and I knew it was going to be hard. I think I made it out to be even harder than it had to be. It's like when you go to bed knowing full well the most sleep you could possibly ever get is not nearly enough and you create this dramatic picture in your head of how terrible the next morning is going to feel. But when that alarm bell rings it's never really as bad as your perception. Same sort of thing, back to the workout, I went through the first 400 in 67. I was stiff, possibly not warmed up enough, and thinking how am I going to finish this interval (not a great mindset for a good time). When I rounded 600 I found myself thinking, get moving there's only 400 left!  Now at 400 I should have felt like I can finish but it's going to hurt really badly and not oh wow only 400 to go..... I hit 800 in 2:25 and 1000 in 3:03 which is more than a little disappointing.

I let it get to me that I'm stuck duking it out in running shoes. Today the 1000 was a cop-out. For now rubber boots is may fate and I'm so lucky to be running at all. I need to learn to work with what I have and not against it. There's really no point sitting in a corner upset that I'm not seeing the times I want especially if I'm not willing to work as hard as I can to reach them.

I know I am willing to work to the max! I smartened up for the 400's. My left hip was tired from taking a lot of my weight, it wasn't working properly mechanically, but I still managed 68, 67, 67, 67 thanks to Tasha sneaking up from behind during the last 100-metres of every interval. Both Julia's pacing and racing Tasha helped me find my fight and hit those times (that's why training partners are so helpful!).  Typically I wouldn't be happy with high 60's for 400's but in flats but today I'll take it!  I'm happy with how I finished. I felt as if I raced and ran as hard as I could given the circumstances. I started out the first part of the 400's harder than I though I should to test my limits and the times worked out. I just wish I was stronger through the 1000. Moral of today, don't wimp out, always fight and always race! I believe this practice mindset will make fast times happen when the pressure is on! Take risks and begin a little harder than you think you should. Process will make it happen!

When you have the choice you have to choose

I'm realizing choosing the running road is an all too fitting title for this blog. It applies to my running life in so many ways other than simply choosing to become a full-time athlete . When I start to think about it I've realized all I do is choose, make decisions that will effect the outcome of all this hard running work.  I wish I could just relax and let things be but there are too many decisions to make!  To go out, to stay in, to eat this, to avoid that, is a $100 dollar appointment really better than the $45 option. I know runners are described by some as creatures of habit but I think it's because there are so many external decisions and influences that affect running. The small fraction of things under your control have to stay constant otherwise it's going to become one big frekin' fly-by-the-seat-of-your-pants free for all and we all know most of us care way too much about this all consuming sport to do that and lets face it we're all way too uptight.

Anyways, yesterday was my biggest running decision of the week. To run or not to run. I realize it doesn't sound major: do I run or do I go on the elliptical? Tough life ;) ....I know! But racing season is coming up and I really want to run. The left reasonable side of my brain, although small, says if my sore foot responds badly to the run I might be setting myself up for even more time out when I've already been modifying my workouts for the last two weeks! My right brain and my heart responded with run, just test it out,  get the ball rolling and try to maintain the fitness I'm losing while cross training.

Obviously my stubborn self decided to follow my right brain's advice and run. I was very aware that I can't judge my injury properly when running because adrenalin and the sheer excitement of running can numb the pain. What's important is how the foot feels about an hour after practice. I chose to run a tempo style workout with a very minor incline. I went moderate up the hill and very controlled down. My foot was warmed up and there was little to no pain for the entire thing. I cooled down, immediately applied ice and did a contrast bath.  It still burns and pulls but the hot spot at the calcaneus is decreasing! I am happy I got to run and now I'm choosing to go to bed instead of staying up to write about my fun night of 90's music that takes me back to pumping NSYNC in the minivan or how amazing Tim McGraw was. Life is good!

Decision Day

Today's Tuesday practice should have been an easy one. I knew the workout ahead of time and depending on the practice this is a good thing if the practice is easy-ish or a bad thing if you're forced to dreaded a hard practice for days (like the time we knew of a the race pace 600 after 20 minute hills;). Anyways it should have been easy: change-of-pace 40,30,15 x 6 with 90 seconds in between.

I started the 20-minute warm up with a taped foot designed to support the plantar area but today it wasn't enough- it still felt painful. Not terrible sharp pain but a very present nagging pain. It's similar to the annoying kid in class who sits behind you and constantly taps at your shoulder. For me, this shoulder tap pain was a constant reminder that my foot was not right.  I began the workout conservative mostly to see how it would feel and in all honesty I don't think I could have gone much faster. I was favouring my right foot and my left leg was throbbing as a result off the extra weight. It didn't help the my quads were exhausted from the 90-minute bike session from yesterday. I thought biking hard would probably make me tired today but I chose to anyways since I knew today's workout was going to be a bit easier.

Long story short, I couldn't push myself to anaerobic threshold the way I should have in a change of pace workout. I was really stiff and concerned for my foot. I could picture my plantar fascia ripping in slow motion the same way wrestlers tear apart those white shirts as they walk into the ring. I decided to cool down on the bike and while everyone else did 150 sprints in spikes I watched from the SFU gym windows as I did 10x 15 seconds of pick ups to numb my frustration.

Today was decision day for me. My injury is here, it's not going away quickly and I need to deal with it before it becomes a big problem. I'm choosing to finally listen to my body and heal this sucker so I can get back to the running. I miss it already! Remember this feeling every time you don't want to run and when you get back on the track realize how fortunate you are to run.

Twenty 200's in Rubber Boots

I woke up excited about the workout today. It was a later wakeup, compared to a normal weekend practice, because we were starting at 10 and not the usual 9:30am (in the morning every minute of extra sleep counts!). The workout was 20 x 200-metres in sets of 5 with 1 minute recovery and 3 minutes between sets. I was motivated,  this is a workout I know I can do and I know I can do well. Especially compared to a workout involving repeat anything-longer-than-400-metres something I find so much more challenging to my always developing aerobic system. I love repeat 200's, you're only running for 30-ish seconds at a time. Yes, I know there's less recovery but no matter how painful the running is at least it's over relatively quickly.

My plantar has been sore as I sit here rolling out my calf and foot with a lacrosse ball. As a result I was forced to leave my beloved spikes, my spikes that make me feel light and fast, behind. I'll admit being spikeless is like throwing some of my confidence in the garbage. Rob describes runners on a wet track like wearing rubber boots. He's right, normally when I'm having a tired day I tell myself that once I put on the spikes I'll feel better. Today I didn't have that motivational kick, like it or not, I was making myself wear my rubber boots for the whole practice. Good thing I was looking forward to it!

20 reps is a good chance to work on the mental strength. I could have predicted how I was going to feel. The first set of 5 feels hard as you begin to develop a rhythm, I told myself to be aware of this so I wouldn't worry about the 15 more reps I had to finish when I already felt tired. My quads were really stiff during the first set due to the 90 minute elliptical session I had the day before. I should have realized this foreign machine was really only targeting the quad area for an hour and a half and obviously this would leave me completely fatigued. However, I was unable to go for a long run and I had to work aerobically somehow. The elliptical was my best option because it works my arms and legs. I also had to go longer because a 70-minute run doesn't equal a 70-minute elliptical: hence 90 minutes (longest continuous session ever). Anyways back to practice, finished the first set like a robot with 31's across the board. I was much more relaxed in the second set, I told myself I would be, as I developed a rhythm and finished in 30-31's. I knew the third set would start to feel really hard especially by the third 200 and I knew if I ran at the same intensity as earlier in the workout my times would be slower. I told myself to race and push it because as I fatigued running was going to feel harder if I wanted to hit the same times (of course I didn't want to slow down). So that's what I did, I pushed it hard and told myself not to think about the next set until I was running the next set! Again I finished my 200's in 31's but it sure required a lot more effort. The fourth set was a even harder. I was basically thinking I have five more and it's time to run them with everything I have left. At this point I didn't think about pace I just tried to frekin' run. I was a bit slower over the last 5 finishing in mostly 32's with a few 31's.

I'm happy with today. I thought I would be slower with my foot wear, a wet track and exhausted quads (I realize this is not positive thinking but I just thought I was being realistic). This is a big improvement from the last time we did this workout back in January! Today I learned again that it's so important to go out a bit harder that you think you can, take risks, and wait for the fatigue to come. I've been realizing that usually it comes on at relatively the same time during the workout and only slightly more intense than when you begin conservative.

Record Setting Cross Training Session

Today I set my personal record for the longest time I've ever spent cross training. I must admit, I only cross train when I'm injured which means I hate it. I feel this way because it takes longer, burns less calories, takes longer to get your heart rate up and to top off this long list of positivity... it's totally boring! Anyways after a much needed chiropractor appointment I decided I can't ignore my sore foot anymore. It's not terrible at this point but I've been in this position many before and time and time again I push it past the limits, wind up injured and spend months on the bench. I'm trying to be smart this time.

In all honesty I showed up for 2:30 practice at 3:30- I missed the memo! I took it as a sign. I hopped on the elliptical for my 30-minute warm up. I figured I would try to mimic the hills I was missing.  Once I up'ed the incline I could feel a painful pulling feeling so I decided to stop that and hop on the bike. I biked for 30-mintues, gave my foot a rest then went back to the elliptical for another 30. I finished off with a 20-minute bike. I was really thirsty and sweating like a pig so I decided to call the last 10-minutes. I've never cross trained for an hour and fifty minutes before so I figured this was good enough for today.

I'm totally upset that my foot hurts. I don't enjoy watching practice from the SFU gym windows but I'm determined to try and accept this small set-back and avoid injury for a longer term gain. While I was working out I did feel strong and I worked really hard. I know I have to go for longer to target and maintain my aerobic fitness so I'm going to do it. I kept telling myself as I biked very strongly 2:01. 2:01. 2:01..... Commonweath Games Standard!

Yo soy cansadra from 2K's

Tuesday practice was once again at Mundy Park, we are still doing some longer work before hitting the track and I'm grateful for it! Driving to practice I was apprehensive, I haven't run since I hurt my foot on Saturday. I really wanted to run but I didn't want to cause anymore damage to my foot. I taped my foot like I have been for the last while and through a 20-minute warm-up it was feeling ok (thanks to the softer ground). The damage for today was 3x 2K. I felt fresh because I've been cross training for the last two days but my quads were extra tired from the excessive biking and ellipticalling.

I began the first 2K feeling energized and only tired at the top of my quads. My thoughts focused on going hard and strong through the 2K but I was still very well aware that I had 2 more 2k's to complete. I finished the first interval in 6:34. During the second interval I felt pretty tired in the quads which limited my movement but I still finished in 6:31 (I'm not sure if I've ever broken 6:30).  On the final interval I felt as if I didn't attack the 2K like I had during the first two. This was a conscious, not necessarily smart or strong, decision. I was tired and didn't want to be beaten by the hill. I think I may have gone a bit too easy in my decision to not attack the hill as strong, I won't admit that I didn't try but I think if I had of started faster I would still have been totally exhausted but pushed though. From this I'm going to remind myself to take risks, last week I had times way faster than expected because I didn't think about what I had to do after that interval I was engaged in. Remember take risks in running and hold on cause you may surprise yourself! I'm still happy with the last interval I didn't give up, my quads were burning, I was very fatigued and I didn't slow down but still I finished a bit slower in 6:36. After a 15-minute cool down my foot hurt a bit but it was no worse for wear.

I went straight to a very painful massage where I had my calfs and plantar worked on. After a lot of icing it's not feeling too bad. I will decided tomorrow if I'm going to run on it. I spent the rest of my day enjoying a renaissance coffee while writing a lulu facebook article on core strength and taking a spanish class with Rob.  Today I am so glad I was able to run I'm still hoping that my foot will magically heal itself if I'm carful and receive the necessary treatment. Buenas noches.

From 400's to Plantar Pain

I'm sitting here less than impressed with my throbbing foot. I have finished my first 60 minute bike of the day and I'm waiting to go again for another 30-40 minutes. I drove up to SFU in hopes of using the elliptical but the pain in my foot decided otherwise. I decided not to follow up with my elliptical plan because pushing through pain is what got me here in the first place. Although the added hour of driving was useless, I did enjoy my very favourite Renaissance Coffee on the way home and their mochas are always well worth the drive.

Yesterday's workout was 8x400m with 2 minutes in between. We began with a 20-minute warm-up and drills. Through warm-up I knew 400's would be my fate and I felt ok about it. I felt as if I needed the confidence boost of getting through this type of gruelling workout. I started the first four 400's well: 64,64,64,65 followed by a slower 66,67,69,68.  I felt pretty strong at the beginning and I didn't feel like I was running too fast.  I was going thorough 200 in 31 for the first 4 and then moved up to 32's. We were pretty consistent with the 2 minute breaks, which is not always the case, and I began to feel it on the last few. All and all my hips were feeling a lot better than last week but on the last three intervals I was really feeling it in the front as I slowed mostly during the second half of each interval. After about 200-metres I felt like I was working with fraying rope as hip flexors. I completely lost my knee drive and it was really hard to keep my core in as I fatigued and became increasingly dependent on pushing through with my strong muscles instead of moving my arms, keeping my pelvis level and core tight. However I felt as if I was pushing as hard as I could on the last interval and I was focused on racing and not giving up in the last 100. I believe this workout is an improvement and I'm going to take the point where I am now and work from here. I will always have expectations about what I should be running but I'm going to try to focus on the now and work from here, on the process, to become stronger through those last 400's....it's only March and I believe I will get faster naturally through those last 4 400's!!!!!

While cooling down I finished the full 20-minutes but I could feel a twinge of pain in my plantar. I figured it was due to spikes but since it wasn't bad at all before the start of the workout I assumed it would go away. I was wrong. I had to work at Lulu and the pain was terrible as I was on my feet for 8 hours. I tried to lean on things, walk slowly and balance on my good leg but I had to admit to myself and others that my foot was seriously sore (it didn't help that the pain forced me to limp around the store all night).   When I got home from work I iced and hoped that the pain would go away by morning so I could join Tasha for our Sunday morning run at Burnaby Lake.  I was forced to cancel which brings me back to now. I'm still sitting, icing my foot and really, really hoping this pain goes away!

Snow fell on the hill!

Today was suppose to be a typical Thursday afternoon. Wake up on my own accord, enjoy my favourite granola/yogurt combination and wait for afternoon practice. It's hard to feel productive on Thursday mornings because I know my afternoon fate is going to be exhausting. My hips have been feeling tight in the front since last Thursday's hills (I tried to keep up the pace on the down hill which limited my recovery for the up hill) so I went to the chiropractor, still pretty normal. My hips haven't felt like this in awhile I think it's because I have been fighting a cold and for some reason during and after being sick the tightness in the front hip joints get's very tight and will eventually just go away (this happened after 2 months of fatigue last summer and for about a month during a half-sick period during cross country).

Driving up to SFU I noticed the hill was covered in white. It's march 11th and the weather has been unseasonably beautiful but not today. The trail was completely covered so we were forced to  run on the roads. So here we were about 25 of us using the sidewalk to go up the incline and then at the top immediately turing around to retrace our steps but this time using the bike lane narrowed by snow. Cars and busses sped by us probably thinking we were absolutely crazy. To my surprise it was actually really nice, the hill was less of an incline compared to horizons and we had more recovery than usual. I've been pretty fatigued the last while so a tempo workout was a bit of a godsend. Workout began with a 15 minute warm-up and a 20 minute cool down. All and all we've been so gifted with beautiful weather, these terrible rainy days are needed to make us toughen up and appreciate the beautiful sunny days.

Catching Up- the post-olympic experience!

Ok well obviously I have been really enjoying the olympic spirit since it has been almost a month since I last posted. As a result of all this enjoyment I am still recovering.  I've been too tired and busy with all of my training, sickness, fatigue and work that has taken over.  Where to start where to start? How do I recap my fun month-long adventure in one post?

I started out torch chasing and "olympic-ing." I had the fantastic opportunity to watch the opening ceremonies from the beautiful shaw towers overlooking Coal Harbour. From our window we had the unobstructed view of Wayne Gretzky lighting the torch and the fireworks display that went along with it. From that moment on the city erupted in a sea of liveliness, it literally exploded in this amazingly positive excitement. It was felt everywhere especially at work, the atmosphere at Lulu was amazing but I was sure exhausted after only a few days.

Fortunately after five days of "Olympic-ing" my family and I took off to Arizona. It was warm, sunny, fun and most importantly relaxing. My days consisted of the perfect running routine, getting up early to workout, meeting my family for breakfast post workout, pool lounging in the late morning/afternoon and shopping in the evening. I couldn't have ask for a better routine and lucky for me my family shares my coffee addiction so this was a very much required component to every outing. While in Arizona I spent a lot of time cross training to try and heal my plantar fascia injury. It always feels as if it's on the cusp of becoming bad but at this point I can't make myself stop.  After Arizona I retuned for some more of the fabulous olympic experience. I saw Burton Cummings at a victory ceremony, who knew he had so many well-known hits! I watched my friend compete in the OLYMPICS in the bobsled at the whistler sliding centre (he had the support of many friends and a hand made sign) and witnessed the gols metal hockey game (from my tv set). Never in my life or probably ever again will I see so many people flood into the streets of downtown vancouver. I was right in the thick of it, the streets were so crowded there was nowhere to go but up. So that's what happened, people started to climb signs, traffic lights, every bus stop cover and honning possible. Sometimes I would look up and wonder how someone could possibly climb a vertical post so high.

The next day, the day after the closing ceremonies, the city literally deflated. I'll admit it was much needed. After only a week of partying I couldn't possibly imagine continuing at that pace. I am still exhausted and finally getting over a cold that hit me two days post-olympics. For now it was an amazing experience, I'm so glad to have been a part of it. I'm so appreciative of my family vacation, I want to go back. But for now I am so exited to focus once again completely on my training routine. I had a taste of the "normal life" the constant partying that I was craving and I've realized it's more fun as a taster.

I Just finished the first practice back a Mundy Park since December. 2k, Full, 2K, Full (5K warm-up and 15 minute cool down) it was exhausting which is the way it should be but it was also refreshing. I'm glad to be up-ing the mileage again and I'm looking forward to really focusing on speed and re-finding my racing fight once this training block is done.