Back at it

I thought about blogging many times this past week about my return to running, but it didn't seem like there was much to write about. I'm simply running again. I'm increasing mileage slowly and listening to my joints and tendons and all of the other little pieces that creak and whine when I do something "new". I'm still having soreness and knots in my Peroneal muscles (the ones that run from your foot up the outside of your lower leg.) That's been annoying, but not a huge deal and it doesn't bother me while I'm running. My ankle gets a little sore after I run, but nothing like before my rehab.

The truth is that nothing ankle related hurts when I run. It's funny because other parts are squeaking, like my knees, because I couldn't properly keep them prepared for the return to pounding the roads. Normally I might initially stick to softer surfaces when returning from injury, but the dirt and rocks are more likely to cause re-injury by their uneven nature. I do have plans to run on a soft trail in NJ next weekend, one that I know is pretty even and smooth. I'll be extra careful about watching my footing.
For now I'm out running the roads and sidewalks (Inwood is no place to run in the road, seriously) and enjoying every minute of it. I'm wearing my Garmin, but just to keep my mileage in check. We were curious about the group pace last night because it felt quick to me and another friend returning from injury, but it was actually around 9:30's! Haha, we had a good laugh about it because we felt like we were pushing close to 8:00 or something around there, but we were happy to realize that we'd been talking comfortably for the whole way. We were both thrilled that we maintained our aerobic fitness during the recovery. Thanks swimming.

Last Thursday I ran 4.5 miles (I should pay attention to the Garmin distance once in a while, oops, too far) and it felt really good. Simply put: I feel really wonderful when I'm putting one foot in front of the other and the wind is blowing in my face. I love the steady rhythm of my footfalls and my breath and the feeling of pushing myself through the world with my own strength. I'm sure plenty of people get that same feeling from cycling, but for me the bike gets in between me and the earth. It's not the same. Luckily for me, moving through the open water with the strength of my own arms and legs provided a good alternative this summer.

Yesterday was Columbus Day and I had the day off so I spent Sunday night at Mom's and got up for a very familiar 4 mile run. I didn't pack the best shoes for the run, I had my North Face trail shoes, but it was fine. I started off at an easy pace, letting my legs warm up naturally and I ran mile 1 in 8:57. I felt great, the weather was perfect - 55 degrees and sunny. I decided that I'd just let myself find a natural pace for the next two miles and if I felt okay then I'd push a little for the last mile. I eased into and 8:28 pace for miles 2& 3 and I was happy with that. That's my usual "I'm just going for a run" pace. As I pushed towards the telephone pole that marks the end of the 3rd mile I got excited at the prospect of picking up the pace. I let myself ease into it because the first 75 yds or so are uphill followed by a gentle downhill for much of the mile. It felt harder than it normally would have to run at and 8:10ish pace, but I realized I was running into the wind. I let myself go for the last half a mile or so, like loosening the reins on a horse in the final stretch. I didn't sprint, that would be stupid this early in the game, but I cruised and finished up with an 8:04 for mile 4. That felt good. So good.
The best part is that my Peroneals aren't sore today at all. My soleus (solei?) are tight again, but I worked them out with a little yoga this morning. I've noticed that my footstrike is a little more on my forefoot these days so I attribute the soreness to that.

I'm curious how many people know the difference between their calf and soleus. I am always surprised when a seasoned runner says something like "wait, which one is my hamstring again?" while pointing to their quads with one eyebrow raised. I think I may begin a little "what's this muscle?" series to help folks out with the basics of running musculature.

posted from Bloggeroid

Run Woman Show

"What if the race of your life is your life?"

After the 5th Avenue mile was over and done with on Saturday afternoon, I headed down to Brooklyn with fellow runner and cat-lover, Maria , in search of The Old Stone House and a highly praised show called Run Woman Show. We chatted about our expectations of the show on the subway ride down, but neither of us really knew what to expect even though we'd both read the website and seen the trailer. All we knew was that our friend Julie (aka Races Like a Girl) had been talking about this show for months and she'd so kindly gotten us some free tickets.

When we got to the Old Stone House and saw the "check-in" tent for the show, I recognized Hilary, who I didn't know at the time, but I had mistaken her for a friend at the race earlier in the day and taken her picture. It was probably a bit creepy when I said "oh hi, I'm Amy and I took pictures of you today at the race." After pinning on our race bibs (also your program) and listening to quick instructions on not breaking the iPods lent to us, we were putting our headphones in and following the lead of one of the producers who would escort us to Prospect Park for the performance. It was very fun and mysterious, just walking along with really great music in my ears and other runners walking on either side of me. What were we getting into? We followed Suchan along the most beautiful, green, alive blocks of Park Slope until we entered the park and found our narrator, Melanie Jones.

I would do the performance a complete disservice if I were to try to explain what happens during the hour or so that you walk, run, climb and explore Prospect Park with Melanie's words in your ears and her emotions crashing into you and tossing you like ocean waves. I will say that what I experienced in the park during Run Woman Show is like no other performance I've ever been to (though it is in the same family as Sleep No More). You're not just watching, following and listening but you're a part of it, and not in a honeymoon resort talent show sort of way. From the first few minutes of Melanie's story, and there's a story, you're invested in it.

I was rooting for her from the very first step of her marathon journey; as a runner, as a woman, as a fellow ponytailed athlete. You don't need to be a marathoner or even a runner to enjoy this show, but as a marathoner I was able to laugh at myself as I related to nearly everything she said in regards to training and obsessing over training. Melanie takes you from the starting line to the finish line in detail that made me ache for the exhaustion and elation that comes from running 26.2 miles. She reflects on the things that lead up to this day, this race, this point in her life where running this race is more important than anything else because this is not simply a race, it is a metaphor for her life. She means it when she asks "What if the race of your life is your life?" You'll probably raise an eyebrow at this if you aren't a marathoner, but at some point early on during the show I thought to myself "running a marathon changes your life, people think we're crazy but it really does make you a better person." Melanie's words and performance will definitely make you think about your own running, and the running of those friends and strangers around you, in a completely new light, but the show really is not about running at all. The show is about life's ups and downs, challenges and scary, difficult parts. The show will make you reflect on the reasons that you lace up your shoes on a frosty winter morning and make you think, "shit, what am I running from?"

As you make your way towards the finish line, kilometer by kilometer, Mel's words will probably remind you of some of your own running experiences, one that really made me laugh was when she talked about the joys of mile 8. I have distinct memories of mile 8 from the NYC Marathon in 2010 and they are pretty close to what she describes and I thought "oh thank god I'm not the only one who thinks this ridiculous shit when I'm racing."

"I pass mile 8 smug in the knowledge that I am on track and I will make my top secret goal time. I am 30 seconds fast. Shouldn't think about that, but it is impossible because the endorphins are here and I still have glycogen left in my muscles and I am on pace, so as far as I'm concerned- I'm the athlete of the year... When I begin my pro career I will do workshops with young people and homeless, unemployed, amputee Cancer patients and I will teach them my secrets of success and how happiness is easy- you just go for a run. "

The show is designed for everyone, not just speedy marathon runners or elite milers, there was a slower walker in our group who enjoyed the show equally and at her own pace. There are plenty of opportunities for the group to run after Mel as she darts into the trees or across the green meadow, but I enjoyed the performance with my cranky ankle without any problems. I recommend that you buy tickets for your best friend, the girl you pass while running in your neighborhood, your sister, your kid's 1st grade teacher, your mom, your personal trainer, your entire running group and yourself because while I can't guarantee you'll want to run a marathon by the end, I can guarantee you'll enjoy yourself. Heck, you might even learn something about yourself as a runner, as a person and as a self-critic. The show starts at the Old Stone House in Brooklyn, NY on 3rd St and 4th Avenue and ends in Prospect Park. You can get tickets for the upcoming Sat/Sun 10am and 3pm shows in October on Mel's website RunWomanShow.com for $25.

The trailer:

Endure from Rachael Harrington on Vimeo.

5th Avenue Mile- Elites Edition

I forgot these in the last post, but I don't mind having a separate post for the locals and the elites. I'm an elitist, what can I say? I didn't have my camera ready when the local elite women went by, oops. Again, if you use one of these photos, don't forget to give credit. Thanks.

The Men

Local Elite Men

Lagat won the race in 3:50.5 with Laalou in 2nd (3:51.7) and Torrence in 3rd (3:25.4)

You can see from this photo that Fam (in blue) was really pushing the pace. I was standing just shy of the 1/2 mi mark. Lagat and Garrett were stride for stride at that point.

The Women

Jenny Barringer Simpson was just steps behind Sally Kipyego at the 1/2, but was able to out kick her for the win in 4:22.3. Kipyego was 2nd (4:22.6) and Hanna England was 3rd ( also 4:22.6).

There is such a difference in the kick of a professional runner, so many of the "regular" runners barely get their knees flexed beyond 60 degrees behind them. I enjoyed watching these amazing women fly by.

5th Avenue Mile

I'll try not to jam this post up with too many words and just let the pictures do the talking. I had a really great time out there watching the 5th Avenue Mile. Many friends ran and kicked ass and I was really happy that I could be there to watch. Watching the elites fly by was incredible, they were gone in a flash but I managed to capture them in action. Enjoy and please, if you use a photo from this blog don't forget to give credit where credit is due. Thanks.

I wondered how many of these women did not belong in the front row. My $ is on Capris with her hair down over on the right.

Women 30-39

Mary Wittenberg, CEO of NYRR, ran back and forth several times during the course of the morning including during her own heat of women 40-49. (She ran 6:11).

Men in their 30's (there were two heats) and some random women

Those quads are no joke

The Vannie on the right is figuring out which bus to take to brunch. The M4? The M1 Limited?

This guy pulled a major John Landy while Tall Guy blew past him

That's my friend Julie in black on her way to kicking sub-6:00 in the ass

And a new friend, Hilary, that I thought was someone else. I ended up meeting her later in the day at an entirely different event.

Keyword Search Fun

Wow, I draw a weird crowd. Here are some of my favorite Google keyword searches that led you weirdos to my blog:

-barefoot stab torture (mm hmm, yes, of course)

-"just fucking stay inside" image (alright..there were several more similar ones too)

-Alliteration about thanksgiving (Turkey Trot Tragedy anyone?)

-Barefoot bike

-Barefoot bike pictures (oh, now we're talking)

-Houston Heatwave joggers shower (Ok, seriously- WHAT?)

-Inwood white runners (We typically go by Inwood HILL Runners, fyi)

and one last gem:

-destroyed building (who searches for things that broad?)

Please keep 'em coming, you made my night.

Bicycle Sunday and progress with my ankle

Last Sunday I ventured up to Westchester County for a new adventure and really, really enjoyed myself. Thanks to a blog post by JT over at Races Like a Girl where she mentioned Bicycle Sunday and some tips from the very generous and helpful Joe Garland, I found this great event. In the early summer and then again in Aug/Sept a 7mile section of the Bronx River Parkway is shut down to cars and opened to bikes, rollerblades and runners. I even saw a man on an Elliptigo at some point. Those things are so bizarre and awesome. I can really see my friend, Matt, riding one of those someday.

At the south end where I started

I set out in the late morning for the Village of Bronxville which is a mile or so south of where the highway portion starts. I've been to Bronxville before and really loved it. It's a charming and fun little town with a main street that is lined with restaurants and shops. I had a 30 mile ride in mind, so I set off on the serene and beautiful tree-lined pathway that runs parallel to the highway. Upon reaching the Bikes only section of the Parkway, I was thrilled to see so many other people out and about. The highway is two lanes wide in each direction with a guard rail between them and though there were hundreds of people out and about, many with children, everyone was following the rules of the road. The slower folks and those with kids stayed right and I was able to zip by in the left lane without anyone cutting me off. It was a whole new cycling experience after riding the west side of Manhattan with the rental bike morons. I was working hard and pushing north up the hills, but I was having a great time. I was in shorts and a short-sleeve jersey, but some folks were decked out in their fall and winter gear. I'd worn long tights on a ride on Saturday and nearly melted, so I knew better. I was sweating as I headed north through Scarsdale and was happy to turn around at exit 22 to head south with the wind at my back. It took a lot less time and effort to make the return trip. There were still some good hills going south, but there were great downhill sections too. I recall seeing 28 mph a few times on my bike computer. Whew. I stopped for a snack when I reached the start again and then set off for another loop. My neck and shoulders were really tight and I had a numb foot for much of the second loop, but the weather was so amazing and the road was so smooth that I hung in there and had another great loop.

Somehow I got grease inside my helmet and I noticed this when I got back to my car.

This coming Sunday is the last Bicycle Sunday of the season, which is really sad because October is typically the best weather month of the year, but I will definitely be putting this on my calendar for next year in the spring. I am keeping my eyes on the weather for this weekend, but it looks like it might be raining on Sunday, otherwise I'd be making a second trip up there for another 30 miles or so. I'd like to really explore that whole area, hopefully with a guide (ahem Joe, ahem Julie) because I can tell that it is an amazing place to run as well. As soon as I'm cleared to get back to training I'm taking a trip up to run the path along the Parkway. I bet it is incredible when the leaves start changing.

A sweet 30 miles

I stopped in the Bronxville Running Co. after my ride, they were really nice.

Speaking of getting back to running, there is a glimmer of hope in my recovery! I went to PT today and after trying some new "running-like" drills on Wed and today without pain around my ligament my PT suggested that I bring my running shoes next week!!! He thinks I'm finally ready for a trial run on the treadmill. I don't even care that it is on the treadmill, which I hate, because I can try RUNNING!! By next week's session I'll have been off of the road for NINE WEEKS. Whew. It has been a long road, but it has been a good stretch too; I've started doing yoga twice a week; I've been working twice a week or more on my core; I've also been really diligent about strengthening my hips and keeping them limber. Some good has come of this whole ordeal and I'm happy about it. I also think I might try to play matchmaker with my PT and a good friend, but not until after my PT is finished...just in case.

Keep your fingers and toes crossed for me next week, I hope the trial run goes well and doesn't lead to any swelling or pain!

The elevation profile for the ride:

The map:

posted from Bloggeroid

It's dead.

I've finally admitted defeat, my ankle has beat me once again and I am canceling my plans to do the Pocono Mountain Half Ironman. I signed up for the race nearly a year ago and had been really looking forward to it for most of the season. I planned my year around it, not starting the tri season too early in an effort to avoid peaking before October 2nd. I have now bagged two races and plenty of $$ as a result of my injury, but the $ wasted isn't worth racing on a *nearly* healed ankle and throwing away the 12 weeks I've spent trying to get this thing better. In the end it could cost me several more MONTHS if I re-injure it and it would probably require surgery. The reality is too obvious to ignore anyway, I haven't run in 6 or 7 weeks and even if I were cleared to run today that isn't enough time to train for the half marathon after the swim and bike.
Yes, I'm bummed that I can't do the race and that I still can't run, but there is literally nothing I can do about it. There isn't even anything I could have done to push my rehab along faster. It is out of my control and I have simply accepted that. There will be another race next year and the year after that and the year after.... Right now I'm focused on getting stronger and staying fit for the moment that I can run again! I'm going to go back to the ankle specialist later this month with my fingers and toes crossed that this thing shows improvement on the big screen. It doesn't really feel that much better, unfortunately, but I am hoping that most of the pain is attributed to the tendinitis around the joint and not the ligament itself.
In other training news, I've been working hard at all sorts of other aspects of fitness including strength and flexibility. You know, those things most of us runners skip over and avoid like the plague. I've been doing two-a-day workouts twice a week with cardio early in the morning and core/strength in the evening with the Inwood Hill Runners DL. I'm feeling strong and beat up at the same time. I'll also be back at that yoga class on Friday morning, making a pretzel of myself in an attempt to get stronger, longer and more balanced.

posted from Bloggeroid