Begin Taper - The Week Before A Race

The Week before a Race by Joel D. Pino Esq.

Article from SL Running Company web.

(I edited this down just a bit, added the color). Nothing you do, training wise, the week before a race will improve your race. However, there are plenty of training mistakes you can make the week or days before to ruin all that hard work. What follows are a few pointers I’ve garnered from years in the racing trenches.

First of all, rest. I know it’s hard to do. Even counter intuitive, right? You spend all this time training your body to forget about certain little pains, to “run through” the discomfort, to try and be consistent even when every muscle of your running body tells you it wants just one more day off. Well, let’s listen to that voice this week. Hopefully you’ve been listening to it for a week prior as well. I always start my taper two weeks before an event because of one plain fact: It works. Your last long run should have been at least a week before your event and it should be about a minute slower than your goal pace. During the week before the race remember to keep your runs light. Don’t just not run for five days, but you want to feel fresh and a little pent up on race day morning. The best way to do that is to rest and always do less than you feel like you could; it’ll pay off race day morning. Rest also means sleep so make sure you’re getting enough of that too.

Second, have the little things figured out a few days before the race. How are you getting to the starting line? What are you wearing? What are you going to eat the night before and the day of the race? On the food front, make sure your eating something you know. Don’t ever buy new shoes right before a race unless it’s one you’ve worn before and know it won’t bother you. You should have at least fifty miles on a shoe by the time race day comes. Same with clothes, don’t wear a shirt you haven’t tried out on a long run before. Chaffing is never a pretty site Come race morning, I always give myself at least an hour before the race starts to show up to the starting line, intimidate as many people as possible with some pretty impressive stretching and grunting, and generally get my bearings on whether I need to use the bathroom again or if my shoelaces are too tight. You’d be surprised how many times these little things can sabotage a race.

Third and finally, remember to have fun. Getting down on yourself and thinking negatively can ruin a race. Worrying too much about a race the week before is stressful and I guarantee it will affect your performance. Relax. The training has been fun (right?), so the race is going to be fun. There’s no point in worrying about what you could have done better, that little twitch in your knee, or that long run you missed now. Just enjoy the experience. Remember to think positive and never take any race too seriously. Stupid things happen. You can roll an ankle stepping out of a port-a-potty, you could forget to set your alarm and not have time to eat. You could trip and fall flat on your face in front of everyone on your way to the starting line (personal experience). The best thing you can do is roll with it. Always remember there will be other races. Nobody should dread a race day. It’s normal to be nervous, but if you find yourself having serious anxiety about it, maybe it’s time to take a step back and realize why you started running in the first place: to feel good.

I hope all this helped. Have a great race and don’t forget to smile at the finish line!

Busy Race Prep Day - Hill Run Take 2

There are always things to do to get ready for race day, today was no exception. After work I headed to Wasatch Running Company to pick up some Hammer GEL in my two favorite flavors, Montana Huckleberry & Raspberry. They have the best price 1.25 plus Desert Shark discount of 10%. I also picked up 3 Stinger Waffles (like a cookie) and some running pants at 50% off.
Then it was off to see the Brenden the PT at Pioneer Comprehensive Medical (PCM). We started out the therapy with an unusual maneuver. He had me sit on a chair extend one leg out in front of me just off the floor and then stand up on one leg. Kind of awkward - but I did it on both sides. He was testing to see where I was tight. Anyway, he spent time checking my hips, torso and legs for restrictions and then he did some work on helping me slowly stretch and rotate my upper body to the right & left. When he got done my range of motion was much better. Then we moved back on to the myofacial release work to help the bladder be less rigid. This area was a little more tender this time. Brendan also showed me a twisting stretch to do to keep working on my range of motion. Left side definitely tighter than right side. He sure helped improve that.
After the physical therapy I had decided to try another service they offered. Here I am trying something new again. Just one big experiment. It is called a Myers Cocktail. I have highlighted the two points that attracted me to try this modality.

Many people know they tend to get sick when they fly or travel so they will often do a Myer’s Cocktail before they leave on a trip and even when they return, if necessary. This often helps to prevent catching cold or flu, as we know the main cause of catching colds and flu is not simply being exposed to them it is our body getting run down and becoming susceptible to them as we are commonly exposed to them every day. As Pasteur states.....”the bug is nothing; the terrain is everything.”

A Myer’s Cocktail is a combination of vitamins and electrolytes given intravenously in high therapeutic doses. The name came from the late doctor John Myers who pioneered the use of these I.V. vitamins in this combination. There can be slight variations in the number and quantity of vitamins used . The formulation that we use has Magnesium Chloride, Calcium Gluconate, B-Complex, Vitamin C, Dexpanthenol, and Pyridoxine.

Myer’s Cocktails can be a very attractive treatment modality and has become a very popular treatment for patients in our clinic. Common uses for Myer’s Cocktails include:

1. Patients who come to us very ill, especially those that have been having chronic bowel issues and malabsorption. They often have a deficiency in necessary vitamins and minerals. Blood work will often show normal levels; however, at a cellular level patients can have severe deficiencies. If patients are quite ill or run down typically we recommend doing a Myer’s Cocktail every 7-10 days for 3-4 times to get their levels back up. We would then recommend that patients follow their intuition. Patients can usually tell when they need another cocktail. It is common for patients to do one every month or two until they feel like they are back on track and then they may do one every 3-4 months for maintenance and then on an as-needed basis if they start to feel run down, get fatigued, or start to get upper-respiratory infections.

2. For people with poor immune function who tend to get sick easily or have chronic sinusitis Myer’s Cocktails can be a very good treatment modality. As soon as you start to get ill if the Myer’s Cocktail is given in time the progression of the illness is frequently halted for colds or flus or significantly reduce the longevity and severity of the illness.

3. Chronic Issues such as Fibromyalgia and Chronic Fatigue Syndrome tend to respond well to I.V. nutrient therapy.

4. Myer’s Cocktails are popular among athletes. For example, marathoners will commonly do a Myer’s Cocktail the week preceding their marathon and then again after the marathon to help speed recovery and avoid a down-turn in their training or immune function due to the severe exertion.
5. Myer’s Cocktails are often used as an adjunct to therapy and treatment of cancer. They are often used in combination with natural treatment protocols and there has been good research done using high dose I.V. Vitamin C. It can also be used to help patients recover from radiation or chemotherapeutic regimens.

6. Hives of unknown origin will often respond well to I.V. Myer’s Cocktails.Page Two – Meyer’s Cocktails

Benefits:

Most people experience an increase in energy, improved mind clarity, decreased depression and anxiety, improved mood, faster recovery times, and less illness.

All went well with this. My body felt warm... and I felt a bit dizzy toward the end but that cleared in a couple of minutes. I didn't taste vitamins or feel any burning from the magnesium. With that finished it was time to get on home to run.

Ok I think this is the warmest it has been for my running - 71 degrees. Partly cloudy. Chose a running skirt & short sleeve shirt. Since the race Saturday will have hills I decided it was again a hill day. Since I am considering shortening the 20-22 mile run Saturday because Coach Cyndie says I am ready, I am doing 5 miles, which just put me about 5 minutes over my scheduled run time. How do I pick where to run. I just head out and look for the hills in my area. Luckily there was flat and downhill (creates soreness) areas in between for some variety and relief. Yah right - relief. I actually did fine. 


For 7% of the time I got my heart rate into Zone 3. Ha ha. I know, pretty pitiful. 46% Zone 2 and 40% Zone 1. What is funny is one of the reasons I wanted a heart rate monitor is to make sure I didn't overdue it at my age. Well don't worry friends I am not putting much stress on my heart at all. 

Home to a nice dinner prepared by Jan, then a shower. I also ordered a reflective vest from runningwarehouse.com for the Ragnar. I know it is early for Las Vegas. But what if I cave and go to Wasatch Back Ragnar. Not likely, but even I don't know what I'll do. Also picked up a larger pocket for my fuel/hydration belt. Thanks to Liz I got the Marathon Maniac 15% additional discount. No shipping & tax. Way to go Marsha!

Myer’s Cocktail

A Myer’s Cocktail is a combination of vitamins and electrolytes given intravenously in high therapeutic doses. The name came from the late doctor John Myers who pioneered the use of these I.V. vitamins in this combination. There can be slight variations in the number and quantity of vitamins used . The formulation that we use has Magnesium Chloride, Calcium Gluconate, B-Complex, Vitamin C, Dexpanthenol, and Pyridoxine.
Myer’s Cocktails can be a very attractive treatment modality and has become a very popular treatment for patients in our clinic. Common uses for Myer’s Cocktails include:
1. Patients who come to us very ill, especially those that have been having chronic bowel issues and malabsorption. They often have a deficiency in necessary vitamins and minerals. Blood work will often show normal levels; however, at a cellular level patients can have severe deficiencies. If patients are quite ill or run down typically we recommend doing a Myer’s Cocktail every 7-10 days for 3-4 times to get their levels back up. We would then recommend that patients follow their intuition. Patients can usually tell when they need another cocktail. It is common for patients to do one every month or two until they feel like they are back on track and then they may do one every 3-4 months for maintenance and then on an as-needed basis if they start to feel run down, get fatigued, or start to get upper-respiratory infections.
2. For people with poor immune function who tend to get sick easily or have chronic sinusitis Myer’s Cocktails can be a very good treatment modality. As soon as you start to get ill if the Myer’s Cocktail is given in time the progression of the illness is frequently halted for colds or flus or significantly reduce the longevity and severity of the illness.
3. Chronic Issues such as Fibromyalgia and Chronic Fatigue Syndrome tend to respond well to I.V. nutrient therapy.
4. Myer’s Cocktails are popular among athletes. For example, marathoners will commonly do a Myer’s Cocktail the week preceding their marathon and then again after the marathon to help speed recovery and avoid a down-turn in their training or immune function due to the severe exertion.
5. Myer’s Cocktails are often used as an adjunct to therapy and treatment of cancer. They are often used in combination with natural treatment protocols and there has been good research done using high dose I.V. Vitamin C. It can also be used to help patients recover from radiation or chemotherapeutic regimens.
6. Hives of unknown origin will often respond well to I.V. Myer’s Cocktails.

Benefits:
Most people experience an increase in energy, improved mind clarity, decreased depression and anxiety, improved mood, faster recovery times, and less illness.
Many people know they tend to get sick when they fly or travel so they will often do a Myer’s Cocktail before they leave on a trip and even when they return, if necessary. This often helps to prevent catching cold or flu, as we know the main cause of catching colds and flus is not simply being exposed to them it is our body getting run down and becoming susceptible to them as we are commonly exposed to them every day. As Pasteur states…..”the bug is nothing; the terrain is everything.”

Funny U tube "The day after the Marathon"

http://www.youtube.com/watch?v=m-hCuYjvw2I

Difference between MYO_MED and Tiger Balm

How MYO-MED Works as a Natural Anti-Inflammatory Cream to Reduce Inflammation and Relieve Pain

Using an all natural patented delivery system, MYO-MED works as a natural anti-inflammatory to attack the inflammation that causes pain. This means that it works on a wide variety of pain-causing ailments.

MYO-MED pain cream (and now 24hr pain patch) works by delivering proven pain relief and natural anti-inflammatory compounds directly to the tissues being damaged. The patented delivery system carries the oil-based and water-based ingredients into deep tissue where they reinforce and lubricate cells. These strengthened cells are better able to resist rupture which leads to pain and inflammation.

Unlike most pain creams, MYO-MED works at a cellular level to deliver natural anti-inflammatory compounds to deep tissue. This not only provides immediate pain relief, but works to heal and repair damaged tissue for long lasting pain relief that aids in injury recovery. Double-blind testing of MYO-MED ingredients has shown that the initial effects (within 30 minutes) are improved range of motion and reduced pain. Continued application over a 30 day period shows additional, therapeutic improvement in range of motion and mobility.

Individual results vary. We do know that the pain relief people feel helps them live more active, fulfilling lives.

Application

Those using MYO-MED for sports training find they get best results by applying MYO-MED before workouts, then again after they shower off. Those using it for pain relief from injury or chronic ailments apply it two to three times a day. Most start seeing their best results after five to 10 days.

Why MYO-MED Works & What's In It?

Celaplex™: Celaplex is an ingredient complex that makes up the pain-relieving, therapeutic elements of MYO-MED. Celaplex is a combination of ingredients that when combined in this proprietary formula work together for maximum relief and rebuilding at the cellular level:

Patented Delivery System

Real pain relief requires getting to where the pain begins - deep inside inflamed muscles and joints. Most other pain relief creams only touch the surface, masking pain by overloading dermal receptors. MYO-MED's all-natural delivery system (liposomes made up of phospholipids) penetrates deep into sore tissue to reduce inflammation and deliver pain-relieving and cell-enhancing ingredients directly to the cells that need it the most. Phospholipids are specialized structures that contain water soluble and oil soluable ingredients and allow them to pass through the dermal and fat (lipid) layers carrying the powerful MYO-MED ingredients with them. This unique, patented delivery system gives MYO-MED both a faster and longer-lasting effect by repairing deeper layers of tissue to reduce inflammation and relieve pain.

Cetylated Fatty Acids

Cetylated Fatty Acids (CFAs) are naturally occurring compounds that have been esterified to make them resistant to bonding with oxygen. These oils have been shown to reduce inflammation and pain without side effects. In multiple tests performed at universities studying CFAs, participants showed significant increases in mobility and decreases in pain and inflammation. These results are generally attributed to CFAs ability to reinforce and lubricate cell membranes.. In fact CFAs show cumulative therapeutic affects over time. In a double blind study at the University of Connecticut, all of the osteoarthritic participants using CFAs showed clear improvement within the first 30 minutes following treatment. After 30 days of continued treatments, participants showed even greater cumulative effects in reduced pain, range of motion, stair climbing, and getting up and going forward from a chair. CFAs are one of the key components that allow MYO-MED users to return to active living.

Bryonia Alba

Bryonia Alba is a vine like plant native to the woods and hedges of Europe. Among its diverse properties is its use on extreme pain. It is especially effective on pain that is tearing, bursting, splitting, heavy, or needle like – those pains commonly related to motion. It's also used as a homeopathic anti-inflammatory, for which it is reported to exceed the benefits of non-steroidal anti-inflammatories (NSAIDs). Bryonia Alba has been used to treat back and neck pain such as painful stiffness; needle-like aches and pains in the lumbar region aggravated by walking, turning and stooping; sciatica alleviated by lying quietly, especially on the painful side; bursitis, arthritis, fibromyalgia, tendonitis, fracture, and joint dislocation.

Rhus Toxicodendron

An extract from the more commonly known poison ivy, Rhus Toxicodendron is used after the initial symptoms of an injury have improved for pain during the initial movement that subsides with more movement – especially effective for lifting or overexertion injuries. It also serves as a treatment in chronic or acute rheumatic or arthritic conditions – sharp or aching pains in the bones.

Deodorized Garlic Oil

Garlic is a natural anticoagulant - a natural blood thinner. Recent research has shown garlic to improve blood flow. Deodorized garlic oil and shark liver oil, both of which have clearly demonstrated anti-inflammatory benefits, are enhanced when they are bonded together and combined with the other nutrients.

Vitamin E

The family of vitamin E compounds are well known for their antioxidant attributes. Antioxidants protect cell structures by neutralizing free radicals. These unstable free radical molecules from air pollution, radiation, peroxides, and similar sources cause damage throughout the body’s several systems and ultimately lead to many diseases. Antioxidants like vitamin E work to stabilize cell membranes and protect them from free radicals.

Menthol

Unlike many pain creams and sports rubs that rely on high doses of menthol to shock the tissues, creating momentary relief without lasting effect, MYO-MED includes the minimum amount (1.25%) to help initial skin penetration. In such small amounts, the menthol scent quickly dissipates as the other ingredients begin rebuilding tissue for long-lasting recovery.

Ingredients (as listed on the package)

Purified Water, Cetyl Myristoleate, Bryonia Alba 6x, Rhus Tox 6x, Vitamin E (Tocopherol Acetate), Deodorized Garlic Oil, Phospholipids, Cetyl Esters, Emulsifying Wax, Glycerine, Glucose, Glucose Oxidase, Lactoperoxidase (Paraben Free).

How does Tiger Balm Work? (not from Tiger Balm website)

Camphor

Camphor has been used traditionally to treat rheumatism and inflammatory conditions. Camphor produces a sensation of warmth that helps to counter pain. Camphor also increases blood circulation to the tissue area, thereby speeding up the healing process. Camphor also has a mild local anesthetic action and is frequently used to relieve muscular aches and pains, sprains, insect bites and local skin irritation.

Cajuput oil

Cajuput oil is antiseptic in nature. Cajuput oil eases the discomfort of rheumatism, pulled muscles or ligaments, sprains, bruises, muscle tension, slipped disk, low back pain and sciatica. Once the oil is applied, it produces a warm sensation and stimulates the blood circulation around the area of application.

Clove oil

Clove oil has strong disinfecting properties. The oil warms the skin and reduces swelling. It has anesthetic qualities and been effectively used for relieving pain and discomfort caused by arthritis and rheumatism. It also has insect repelling properties.

Menthol

Menthol is a compound obtained from peppermint oil or other mint oils. Menthol has local anesthetic and counter irritant qualities. It has been popularly used as a quick pain reliever for rheumatism and arthritis.

Topical analgesics are absorbed & block pain sensations. They stimulate nerve endings and distract the brain's attention from pain.

Here is all I could find on the actual Tiger Balm website. They never talk about how it works.

WORKS WHERE IT HURTS. WORKS FOR MILLIONS WORLDWIDE.

Tiger Balm, the world’s leading analgesic remedy that works where it hurts. A name that has been trusted by generations to provide care, healing and comfort for over 100 years.
With its unique formulation specially made with herbal ingredients which are proven safe and effective, Tiger Balm’s healing properties and soothing relief for aches and pains restore balance to modern hectic lifestyles, and give a sense of wellness to body and mind.
Suitable for young and old, the ointment we’re all familiar with has also evolved into a range of symptom-specific solutions like medicated plasters, medicated oils, creams, sprays and gels that address varying needs for different ways of life.

Foam Roller Tip & Advanced Iliotibial (IT) Band Stretch

While I was at Pioneer Comprehensive Medical, Brendan Bagley, the PT who worked on me gave me a valuable tip on using the foam roller. When you use the foam roller on say the IT Band you are in fact trying to loosen the muscles and work on the fascia and get it to loosen. Rolling your leg back and forth is not anywhere near as effective as rolling to a tender or sore spot and holding, 2-3 minutes until it releases. Then moving on the the next spot and holding as before. It's a longer process, but much more beneficial.

Brendan also showed me a great stretch for the IT Band, one that has ways that you can differ the intensity of the stretch. It is done on hands and knees. I definitely will be using this great stretch.

I found a great explanation on the web for how to do it:

The iliotibial (IT) band is a tough group of fibers that run along the outside of the thigh and stabilizes the entire leg during activities such as running or stair-climbing. It begins at the hip and extends to the outer side of the shin bone (tibia) just below the knee joint.

Advanced Iliotibial (IT) Band Stretch

Many runners experience Iliotibial band friction syndrome due to inflammation and irritation of a tight, inflexible IT band. To prevent this common cause of knee pain it helps to perform regular IT Band stretches.

There are many different ways to stretch your IT band. This is a more advanced stretch, that is sometimes called the Pigeon Pose in yoga.

Because this stretch is more advanced, it often helps if you loosen the IT Band by using a foam roller before doing this stretch.

• Start by getting down on your hand and knees.
• Slide your right knee forward toward your right hand. Angle your knee so the outer ankle is touching the floor (see picture).
• Slide your left leg back as far as comfortable.
• Keep your hips square to the floor.
• You should feeling a deep stretch in your right hip and the outer thigh.
• You can either stay up on your hands, or fold forward and let your forearms rest on the floor in front of you or fully extended your arm in front of you.
• Breathe slowly and deeply from your belly. Hold the stretch 2-3 minutes and release. Repeat on the other leg.

Myofascial Release

I am always looking for ways to keep an older body functioning smoothly so I can keep it doing the activities I have planned for it. ☺ While looking at an alternative medical facility website Pioneer Comprehensive Medical for Jan something caught my eye. In this clinic they have a PT who does Myofascial Release. I wondered what that was. So I clicked and read on.

What is fascia?
Fascia is the tough connective tissue that creates a three-dimensional web that extends without interruption from head to toe. Fascia surrounds and infuses every muscle, bone, nerve, blood vessel and organ, all the way down to the cellular level. The fascial system can effect every system and function in the body- muscular, cellular, neurological, metabolic, etc. The white, glistening fibers you see when you pull a piece of meat apart or when you pull chicken skin away is fascia. 

What is fascia's role?
The fascial system generally supports, stabilizes and cushions. Fascia creates separation between vessels, organs, bones and muscles. Fascia creates space through which delicate nerves, blood vessels and fluids pass.

What are fascial restrictions?
Through trauma, repetitive motions, repetitive positions and the inflammatory process, fascia can become solidified and shorten. Fascia will thicken or reinforce in these areas of stress and, in turn, shorten the connective tissue. This shortening or thickening is what is referred to as a fascial restriction. Fascial restrictions have the capability of putting 2,000 pounds of pressure per square inch in a restricted area. WOW. POWERFUL TISSUE. That pressure can compromise any system in the body, causing pain and dysfunction.

I immediately thought of two friends I have who are currently suffering from plantar fascitis. I went out to another link to check out John F. Barnes, PT who developed Myofascial Release (MFR). Do I have anything going on where this could be of benefit to me? or is there something that might help my family? Ahhhh. A list of problems MFR can help. There I am #2 in the alphabetical list Bladder Problems (Urgency, Frequency, Incontinence, Overactive Bladder, Leakage).

What is it?

Partial or complete loss of bladder control when coughing or sneezing (yeah if you know me when I cough my hand is not heading for my mouth!), feeling the need to frequently urinate, or inability to reach the toilet in time.

How can MFR help?

MFR decreases the tightness and spasm in the pelvic floor muscles and tissues surrounding the bladder to regain normal function.

"The Myofascial Release therapy has been the final solution for my bladder leaking problem. I had this problem since I had my first child (almost 3 years ago) and thanks to the Myofascial Release therapy it has been resolved."
Edith, Illinois 

Well I don't really like to talk about personal, embarrassing stuff but I need help. My long range plan was trying surgery at the end of the year to attempt to correct my problem. Surgery or MFR. Well I am not a surgery kinda gal so I am all for the alternative. And there are a lot of other problems on the list my family suffers from. Check the list out, you may find the help you've been looking for.

Brendan Bagley, PT

So guess what. I call for an appointment. I get one the same day, 4pm. I go. Brendan Bagley did the MFR on me for the bladder. This isn't a one time fix, it depends on my body, but I can feel the work he did and I will be going back. He also gave me some tips on the old "keggle muscle" to help. He explained how the MFR could help the bladder. I didn't actually know how the bladder is suppose to work when you cough. My bladder, which is tight after being traumatized by 3 births does not expand and get larger when I cough. It stays rigid and therefore lets urine leak out when put under pressure. The MFR will soften and lengthen the fascia so soon when I cough the bladder will expand and be able to throw the urine back and hold it instead of letting it leak out. When this happens (think positive now) I will have to retrain my hand to cover my mouth. ☺

     

   

Marathon Week 22 - Walk it

Got to my exercise late today trying to meet others schedules. Then I had to decide what to do since the family member I had arranged to go biking with backed out at the last minute. At this late in the day there was no hope of keeping up with the Nell's running and swimming day!!!
I had decided this week to do my runs TTS. So on this my cross-training day I opted for a walk with Chip & Tinkerbell. The sun was out, hardly any wind when I left. Just give the weather time and she changes quickly, after an hour it was cloudy, windy and another storm was quickly rolling into the Salt Lake Valley.
Walking for time stats: Mile1 19:29 Mile2 18:07 Mile3 18:20 total distance 3.28, 1:01:20.

Ragnar Relay Las Vegas here I come!

Ragnar Relay Overview:

Imagine this...you and 11 of your closest friends running day and night, relay-style, through some of the most scenic terrain North America can muster. Add in some good tunes, a few inside jokes and a mild case of sleep deprivation...and what do you get? Some call it a slumber party without sleep, pillows or deodorant. We call it the Ragnar Relay Series!

Why would I want to do this??? Maybe for the medal. I do like bling. Maybe because I can run with Neal. Maybe because I want that decal for my van like everyone else in town! Maybe I am crazy? A year ago I would have looked at you like - no way I could do that, I can hardly run 3 miles (but I secretly wished I could run)! Or all of the above!!!!!!
Our team captain happens to be an old mission companion of Neal's. He has started a facebook group Ragnar Sin City 2011 so that we can get to know each other since we don't all live near each other. I won't be running with "11 of my closest friends" but they probably will be after 2 days together!
So most important, what Runner would I most like to be. Well, when Neal first called me a couple of weeks ago to ask me I quickly went out to see the runner chart  and what the difficulty of the Las Vegas run legs. Immediately I let him know that I saw at least 3 that I thought I could do in Van 2. Later I looked closer at 4 of the runners in Van 2 - 8, 9, 11 & 12. I do want to enjoy myself.
My first pick, Runner 8. It looks like a challenge, but yet fun. This is so funny to think about now, but I use to wonder why runners didn't think 5K's were all that great. My boss's wife Kelly would say I'm just getting warmed up by the 3 miles and then it is over. Well that has kinda happened with me. I still enjoy my training 3&4 mile runs, but a run now is a little bit longer then that. Funny how perspective changes.
Back to Runner 8. She (lets just assume I get this spot, think positive) will run a total of 14.2 miles. My first leg will be Leg 8 (named for Runner 8 or maybe vise versa) and is 4.6 miles they have labeled "moderate" in difficulty it just has one slight uphill and it is along the highway. Then back in the van I go. Later I would run Leg 20 which is 3.9 miles and "easy," it is through a neighborhood and has a slight downhill to it. Back in the van again. My longest run of the relay would be my last one, Leg 32 a "moderate" difficulty with a distance of 5.7 miles. In this leg I would be running downhill and drop 1000 feet. Seems doable for my abilities.
There is only one catch now. And that is Saints to Sinners. My friend Loni Smith would have to bring that up. I had heard about that before but forgotten it. "Saints to Sinners" is a special medal that I could earn if I ran both the Wasatch Back & Las Vegas Ragnar in the same year. Well I am not entered in the WB but there is an opening on Cyndie's team the Wasatch Walkers. My hesitation is the race is the same day as the Shark Attack Triathlon which I wanted to enter. Choices.

Saints to Sinner medal on right.

  

Running Free Report - Marathon Week 21

Good jawb marathongrandma!

Here's your report from last week on runningfreeonline.

Stuart @runsaturday.

Last week you completed: Sport # Distance Time Run 3 16.5 mi 3:35:40 Bike 1 30.0 mi 3:09:08 Total 4 46.5 mi 6:44:48

Maximum Heart Rates for Humans and Dogs

An old agility friend of mine, Pamela, has a nice agility blog that has an interesting article about dogs and their heart rates compared to humans. She shows that you really don't give a dog that much beneficial exercise with agility alone. I think a dog gets mentally tired from agility, but not likely physically.

"For humans there is an optimal "training zone" which is generally between 50-75% of the maximum heart rate. In humans, the maximal heart rate is about 220 beats per minute, so the training zone is about 150-175, depending on the age of the individual.

Problem is, dogs have maximal heart rates far above humans. During exercise, the canine heart can beat 300 beats per minute, which would prove fatal to any human athlete. At 300 beats per minute, the canine heart pumps several times every second! By the time your own feet begin to hurt and you're running out of air, your dog is actually just getting warmed up. In reality, dogs have to work very hard to reach the upper levels of their training heart rate zones. Workouts that are taxing for humans exert the dog much less. For example, running at a rate that exhausts humans is far below even the lower range of the canine training zone for a fit dog."

So no wonder I could never exhaust Tinkerbell or Chip. I just gave them a bad case of the zoomies with running so slow with them.

Saturday Bike Ride Turned Adventure!

Another 1st - Camera in timer mode.

30 miles PR. My farthest maybe ever on any bike, Goldilocks last year I did 25 miles on my Raleigh comfort bike. And Cyndie's farthest on her new bike. Her legs are way strong and she is a very good bike rider. She has a lot of riding experience with her mountain bike and knows how to pedal efficiently and about foot position and how it can help you to use different muscles in your legs. You can give some a rest! When she buys shoes and clips she will be riding circles around me.
I learned a lot of other things from riding with her today. She reminds us about down-shifting before a stop so that on take-off we won't be pedaling hard. Also, if I keep my eyes further ahead on the road instead of right in front of me looking for a object not to run over I don't wobble and look like a snake going down the highway. If I forget how to shift my bike she can fix that too. I might just rent her out, give me a call for pricing.
With my disappointment post we already know what went wrong. What went right, well riding with Cyndie. Riding by Robyn's house and showing Cyndie where I go to agility class. Knowing that we CAN ride UP Redwood Road to Camp Williams. Cyndie finding the Jordan River Parkway after we left the group & someone in their yard telling us where we could get on it. Riding the JRP and seeing Eagle bones with a feather attached. Seeing a large group on horses. Racing a little boy on his bike, competitive little pot! Seeing a llama. Meeting a guy with those barefoot running shoes - yes his feet were hurting. Finding a park at the end of the trail with a restroom. Negotiating our way EASILY through Lehi like we had a route map with us. We were blessed to each have been on parts of our route before and recognizing where we were. Finding out we were strong enough to Ride UP the frontage road hill by I-15 and point of the mountain. Round-a-bout all to ourselves. Getting home SAFELY.


One critical point. For Goldilocks, as much as I want to ride the 40, in REST preparation for the marathon, 20 will be what I need to ride.


Stats: 30 miles
Fastest mile: 3:07
Slowest mile: 11:56
Biggest climb: 4461 ft to 4864 ft
Steepest climb: 4544 ft to 4779 ft


Shift problem solved at Infinite Cycle. For my Cannondale with the compact & sram, push the shifter hard until it moves gears. Then to return to small ring tap twice and it goes down.

Disappointment email

Sent to Infinite Cycles at 10:33pm:


Hi,
Today I was a disappointed that IC was not prepared for the slow riders. I understand that everyone except the two of us were fast riders. Maybe mention the pace you will be doing and the correct distance the ride will be so that less experienced riders can determine if they should attempt the group ride. I listened closely to what Brad said about the route. Luckily with the 4 bike rides I've done in the area I understood where the route was going. But I was unaware of the true mileage because of what we were told at the shop, we probably should have ridden back up Redwood when we realized the group was too fast and was going to leave us behind. Someone new to the area could have been very frustrated.
The group didn't really regroup as discussed. When we were seen the group just took off. And I understand, we were too slow. We did determine that we should tell someone to just leave us. Luckily with the flat tire problem or whatever it was, someone got behind us and we were able to do that at Pioneer.
At the suggestion of one of the riders we headed back to the previous light before we headed east to cut off some miles. We found Jordon River Parkway and took it toward Thanksgiving Point then the detour and finally the frontage and around where you all probably road up 14400. Cutting off miles from where you went and it was 30, not the 23.
I just think if you invite inexperienced riders, you need to be prepared that they might show up. Maybe have an alternate plan for them. Or if it won't work because there are too few just say so. We made it a good ride ourselves. We enjoyed being out on our bikes today. Sometimes things don't turn out like you think they will.
I just wanted to let you know how I felt and maybe if you consider how to deal with the beginner bikers the group ride will turn out to be a better experience for someone else.
Marsha Monson 

LIZ - Marathon Maniac

Since I am relatively new to sport of running there are lots of new acronyms and some running lingo to learn so I can understand "runner language." One of the new words is Marathon Maniac. To explain what this is I will tell you about my friend Liz who is going to run with me in the Ogden Marathon.

Liz belongs to a group of runners known as Marathon Maniacs (MM). In order to join a runner has to "qualify." Similar to when I blogged about  how I would soon "qualify" for the Half Fanatics. There are several "levels" of craziness (my word). They start at Bronze (1 Star) then move to Silver (2 Stars), Gold (3 Stars), Iridium, Ruthenium, Osium, Palladium, Platinum, etc.

To start off the year, with what Liz is signed up for she will have completed the criteria needed by a new runner to be able to join at the Bronze Level with 3 Marathons within a 90 day time frame. (She is already at this level from a previous year.)

BRONZE LEVEL

1. 2 Marathons within a 16 day time frame.

2. 3 Marathons within a 90 day time frame.

Liz with her mom, 2009 Ogden Marathon.

So here is the schedule so far. Liz starts off running with me in the Ogden Marathon May 21. Then she flies in to Seattle, Washington for the Rock & Roll Marathon on June 25. After that she finishes by running over the Golden Gate Bridge in The San Francisco Marathon on July 31. If she signs up for 3 more marathons in the next 3 consecutive months she could move to Silver and 2 Stars. Wow.

And what about what you need to do during the race to qualify for this marathon crazy group, well here is the criteria:


To be a Marathon Maniac times are not an issue, just that you finish your races. Also that you are having fun! After all, isn't that why we do this?

I think this is amazing. I won't go as far as to say no way for me. I never know what crazy thing I'll try next. But so far I am pretty booked up with Half Marathon's to be an MM this year.

Liz, Franz, Liz's mom, 2010.

2010 Ogden Marathon Finisher

GO LIZ!

Heart Rate

This was written to me in an email from Cyndie. It was so good I had to share it. And I need to do something about it too, maybe hypnosis??


Your maximum heart rate should be 165. That is you in the red zone. You should never really get your heart rate up that high that often. I look at your chart and today you stayed in the 135 range. Your heart was at an almost rest for the whole 10 miles. You ran this 10 miles as if your body was warming up and cooling down. How do I get you to know your legs are stronger than you think. I really think once you get your legs use to running you will leave me so far behind. Your heart is so strong. Maybe you need to have your brain talk to your heart. When you start to slow down you need to listen to you heart and see if it feels like it can't take it anymore. Tell your legs to suck it up buttercup!!!

Run Today - Bike Tomorrow...Time to SMILE

Couldn't resist. :-)

Today's early Friday morning running group: Liz, her friend from work Kami, Cyndie and me. Extra points for Cyndie who could have slept in. We met at 7am in Riverton to run our 10 miles along the Jordan River Parkway and nearby business area. Saw Bishop Walker running this morning, I am used to seeing him on a bike.
The temperature for our run started out at a crisp 32 degrees but it did warm up some when the sun came out.The "easy ten" was for the most part easy.
When I hit the 5 mile mark I needed the restroom which didn't come until about 8 miles. It is in the plan for marathon day to hit one nearer to 5 - seems to be a thing with my body.
In the talk last night at Karlie's BYU graduation Elder Richard G. Scott counseled us "to be a force for good in a world that desperately needs it." I think I was doing that. I was being a good example of how an 8 time grandma is not too old to exercise.

Cyndie and I ran together. She is strong and really pushes me to keep up the pace. I'm thinking could we go slower and cruise this is a rest week. I have a strong heart but weak communication with my legs to match up. I'm not even getting my heart rate up to any beneficial zone. Geeeez. When I run harder then I can't talk....and that would ruin our girl therapy session. 
So here are the stats: Mile1 13:21 Mile2 13:16 Mile3 13:47 Mile4 12:54 Mile5 13:41 Mile6 13:12 Mile713:11 Mile8 13:26 Mile9 12:28 Mile10 12:43 Time 2:12:05.
Two fastest miles were last!  Not bad.

First Things First

And the first thing today was sleep in... I stayed up too late Tuesday night. Second thing go to work a little early. Get off work early and come home to practice piano to be warmed up for my 2:00 lesson with Peggy. Do you want to hear me play Mexican Hat song? How about Good King Wencelas? Well piano went well then it was back home to RUN. 3 miles. For 30-45 minutes. And I had company today, Jan on his bike. Very nice to have someone to talk to. And it was so nice out that it was tank top weather. Stats: Mile1 12:20 Mile2 12:04 Mile3 12:19.

After the run I had to scramble to get ready for my shift at the temple. Missed a few minutes of the prayer meeting but I made it in plenty of time before my shift started. After the temple I got home and finally had time to sign up for yet another race, Tinkerbell Half Marathon at Disneyland in January 2012. Then some more practice while Jan was home teaching, and another late night to bed 10:30pm. 

Dipsea

This month's Runner's World is dedicated to the sport of trail running. It was fun to read about this venue, so different than running on roads. One of the differences is the frequent drastic uphill and downhill terrain that a mountain trail offers. One of the races featured in the magazine was the Dipsea.

First run in 1905, the Dipsea is the oldest trail race in America. It is run every year on the second Sunday in June. The scenic 7.4 mile course from Mill Valley to Stinson Beach is considered to be one of the most beautiful courses in the world. The stairs and steep trails make it a grueling and treacherous race. And its unique handicapping system has made winners of men and women of all ages. And this is what I found so interesting. All ages have an equal chance to win.

Reilly Johnson 2010 win.

The winner of 2010, the 100th Running of Dipsea was Reilly Johnson, an 8-year-old fourth grade student running in her third Dipsea! She held off a 68-year-old grandmother of four Melody-Ann Schultz. Johnson became the youngest runner ever to win the Dipsea, topping Megan McGowan, who won the time-handicapped trail race at the age of 9 in 1991. Handicaps are determined by age and gender.

Melody-Ann 2003 win.

Johnson and Schultz, a three-time Dipsea winner, both started with a 25-minute head start in the first group of runners to leave downtown Mill Valley. Johnson, who finished 199th in the 99th Dipsea in 2009, ran the 7.5 mile route 15 minutes faster than the previous year to cross the finish line first in Stinson Beach, seven seconds ahead of Schultz. Johnson's adjusted clock time was 47:30, minus the 25-minute head start. 53-year-old Roy Rivers of Mill Valley, the 2008 Dipsea champion, finished third followed by 24-year-old scratch runner Alex Varner of San Rafael, who recorded the fastest time (48:54) in the field of 1,500 runners. 

More and more I see that running and the other individual sports I've been trying give me a chance to see what I am capable of. Feel a little freedom. I have never had an appreciation for the work it takes to get in shape as a spectator. Now as a competitor I know the fun you can have once you get the worst part of the "get in shape done." And you don't have to go for the crazy goal, give the 5K a try. Why not give your body a "test drive."

"Old runners never die,

they just reach the 672nd step."

Jack Kirk, "The Dipsea Demon" 96 years young,

68 consecutive races (1930-2003)

Two time winner. Wow!

Recovery Easy Week

This is the beginning of a recovery week in my marathon training schedule. R E S T.  Yesterday my plan called for a run 30-45 minutes. I got a break in the rainy weather and I headed to the Jordan River Parkway to run. Nothing fancy. Nothing long. And not very fast. Oh well, still done. Mile1 12:20 Mile2 13:11 Mile3 13:16 Time: 38:47 Perfect.

Ice Bath

This is my rest week. Good timing, I am very sore from the 20 mile run Saturday. Much more than the 18 mile run. After that run I went biking. Hmmmm. Maybe that helped with soreness??
I went to get a massage Monday afternoon and that helped me feel better. Jen instructed me again.... I had forgotten what she'd told me to do after my long run.... about doing an ice bath. No wonder I forgot! Here are ice bath instructions and articles:

For recovery after a long run, tough workout or race, nothing beats an ice bath. Soaking in a tub filled with water and ice will help reduce inflammation of tissues and joints, relieve soreness, and speed up your recovery. Here's how to take an ice bath.

Difficulty: Average

Time Required: 15 minutes

Here's How:

1. Fill your bathtub with cold water, and slowly get in. Let your body adjust to the temperature. (Note: If anyone else is home, you may want to warn them that they may hear some screaming coming from the bathroom. Let them know that you're fine -- just cold!) If you really don't like the cold, it's fine to go in the tub wearing running tights or sweatpants and a hooded sweatshirt or towel (wrapped around your upper body). You'll still get the same benefits.
2. Dump one 5-pound bag of ice (or a few trays of ice) into the tub. If you can tolerate that, dump another 5-pound bag of ice in the tub. (Again, the warning to family members or roommates is helpful for this part.)
3. Stay in the tub for 10 minutes. If you feel numbness, get out sooner. 
4. After the bath don't jump to a hot shower, dry off, get some warm clothes and something warm to drink like hot chocolate.

What You Need

• Tub
• Cold water
• Two 5-pound bags of ice

Ice Baths: Cold Therapy

Ice baths are one of the most effective ways to offset the damage done on a run. By Nikki Kimball, a physical therapist in Bozeman, Montana, was named USATF's Ultrarunner of the Year in 2004, 2006, and 2007.

Long runs are essential to the training distance runners because they enable the body to adapt to running greater distances safely and efficiently. Unfortunately, long runs also increase the runner's risk of injury, which can result in unplanned—and unwelcome—time off. One simple way to offset the risks inherent to long bouts of running is cold-water immersion, known to many runners as the ice bath.
Cryotherapy ("cold therapy") constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown. Once the skin is no longer in contact with the cold source, the underlying tissues warm up, causing a return of faster blood flow, which helps return the byproducts of cellular breakdown to the lymph system for efficient recycling by the body. "Ice baths don't only suppress inflammation, but help to flush harmful metabolic debris out of your muscles," says David Terry, M.D., an ultra-runner who has finished both the Western States 100-Mile Endurance Run and the Wasatch Front 100-Mile Endurance Run 10 consecutive times.
Though you could use individual ice packs, cold-water immersion generally produces a greater and longer lasting change in deep tissues and is more a more efficient means of cooling large groups of muscles simultaneously. The discomfort associated with sitting in a tub full of ice water scares off some athletes. I admit that after my long runs I'd rather reward myself with a hot shower and a big plate of scrambled eggs than an ice bath. However, I have been running ultra-marathons for nearly 10 years without any significant injuries, and I credit my ritual of post-workout ice baths for much of my orthopedic health.
Over those years, I've discovered tricks to make the ice bath experience more tolerable. First, I fill my tub with two to three bags of crushed ice. Then I add cold water to a height that will cover me nearly to my waist when I sit in the tub. Before getting in, I put on a down jacket and a hat and neoprene booties, make myself a cup of hot tea, and collect some entertaining reading material to help the the time pass quickly.



Once you finish, dry yourself off and regain your senses!  Enjoy a full post-run meal and approximately forty-five minutes after your bath, you can take a warm shower.  Do not do this sooner or you will negate the ice bath you just subjected yourself to!

Good blog on the ice bath.

http://marit-chrislock-lauterbach.blogspot.com/2008/01/10-steps-to-perfect-ice-bath.html

Running Free Report - Marathon Week 20

Superb marathongrandma!

Here's your report from last week on runningfreeonline. Hope all your sport is going well.

Last week you completed: Sport # Distance Time Run 3 28.3 mi 6:18:34 Bike 1 13.1 mi 1:12:32 Total 4 41.4 mi 7:31:06

Wow. My combined total miles for running puts me over marathon distance!